Free Sleep Hygiene Checklist: Printable Bedtime Routine & Sleep Diary

Struggling to switch off at night? This free sleep hygiene checklist is a gentle place to start.

We’ve all had those nights: tired all day, wide awake the moment your head hits the pillow. The good news is that small, everyday habits can make a real difference to how you sleep, and you don’t need to overhaul your life to try them.

This printable sleep hygiene checklist walks you through the habits, routines and surroundings that shape a good night’s rest. Tick what you already do, pick one to three new things to try this week, and keep what works for you. Consistency matters more than perfection.

What’s inside (3 pages)

• The sleep hygiene checklist: simple tick-box habits in five easy sections: keeping a steady rhythm, daytime habits, your evening wind-down, your sleep space, and what to do when you can’t fall asleep
• My weekly plan: a space to choose your one to three focus habits, so you’re not trying to change everything at once
• A 7-day sleep diary: a quick morning check-in to note bedtime, wake time and sleep quality, so you can spot your own patterns

Who it’s for

• Anyone whose sleep has been off lately
• People who feel “wired but tired” in the evenings
• Anyone looking for a calmer, more consistent bedtime routine
• Anyone who likes a simple, no-pressure way to build better habits

How it works

1. Download your free PDF
2. Print it at home (or save it to keep handy)
3. Tick the habits you already have
4. Choose one to three to try this week
5. Fill in your sleep diary each morning and notice what helps

Please note: This checklist offers general wellbeing guidance and is not a substitute for medical advice. If sleep difficulties continue for several weeks, or they’re affecting your mood, energy or daily life, please talk with your GP or healthcare provider.

Be kind to yourself. Better sleep is built one small habit at a time.