Sleep checklist: 10 items for reviewing habits and surroundings

A checklist for reviewing your schedule, bedroom and evening habits. Record observations in Sinqly; the app does not diagnose or treat sleep disorders.

Checklist

• ☐Aim for regular sleep and wake times
• ☐Consider afternoon or evening caffeine and your sensitivity
• ☐Do not use alcohol as a sleep aid
• ☐Reduce optional screens before bed; a filter does not guarantee benefit
• ☐Keep the bedroom at a comfortable temperature that is not too warm
• ☐Arrange suitable bedroom darkness
• ☐Reduce disruptive noise where possible
• ☐Avoid a heavy meal immediately before bed
• ☐Choose manageable daytime movement and suitable exercise timing
• ☐Separate working in bed from rest where possible

Why use this checklist

Schedule, light, noise, temperature and evening habits are conditions you can review. General suggestions do not measure your hormones or address every cause of sleep problems. Consider personal circumstances, medication and work schedules. Sleep hygiene alone may be insufficient for persistent insomnia; discuss care options with a clinician.

How to use it

Choose a few suitable changes and record observations. A mood rating in Sinqly is a subjective note, not a measurement of sleep quality. Habits and wellbeing changing together does not establish causation. Seek professional help for persistent problems rather than endlessly extending the checklist.

For recurring actions, use the Sinqly habit tracker. Organize morning activities in the morning routine module. The weekly planner helps distribute tasks, and you can discuss next steps with the AI coach.

Frequently asked questions

Sources and further guidance: CDC: sleep by age; NHLBI: insomnia treatment