Extended healthy sleep checklist: 15 guides for evening and morning routines

An extended sleep hygiene checklist: 15 guides for your schedule, bedroom, evening relaxation and morning habits. Keep notes and plan in Sinqly.

Checklist

• ☐Try to go to bed and get up at similar times, including weekends
• ☐Plan your wake-up time around sufficient sleep rather than just an alarm
• ☐Avoid caffeine in the afternoon and evening, taking your sensitivity into account
• ☐Do not use alcohol as a sleep aid, and avoid it before bed
• ☐Avoid large meals before bed; choose a small suitable snack if hungry
• ☐Turn screens off at least 30 minutes before bed; try a longer break if helpful
• ☐Dim bright lighting in the evening and choose comfortable light
• ☐Keep the bedroom comfortably cool without a compulsory temperature for everyone
• ☐Make the bedroom dark enough; use curtains or a comfortable eye mask if needed
• ☐Choose quiet or a gentle neutral sound if helpful, without background television
• ☐Try a warm rather than hot shower or bath before bed if you enjoy it
• ☐Choose calm relaxation: gentle breathing without holds, a body scan or quiet audio
• ☐Write down worries and a manageable next step rather than keeping your to-do list in your head
• ☐Get some morning daylight when available; do not prescribe yourself light therapy
• ☐Add manageable morning movement, such as a walk or 10–20 minutes of gentle exercise

Why use this checklist

This extended checklist connects evening conditions with the morning routine. Caffeine can make falling asleep harder, but sensitivity and processing time vary: rather than a universal 1 pm deadline, observe your routine and avoid caffeine after lunch or in the evening. Bright light and screens can make winding down harder; you do not need to measure lux or buy lamps of a particular colour temperature to begin by dimming the lights. A warm shower can be a pleasant ritual without guaranteeing sleep. Morning daylight and a regular wake-up time can support a consistent schedule. You can compare your own habit and wellbeing notes in Sinqly, but those observations do not establish causation or replace professional assessment.

How to use it

Start with available daylight and a calm evening routine rather than buying a SAD lamp; discuss whether light therapy is appropriate with a professional. For relaxation, breathe gently at a comfortable pace without forced holds. If lying awake feels stressful, you can get up briefly, do something quiet in dim light and return when sleepy, without watching the minutes on the clock. Record completed actions in Sinqly if a diary helps you. Regular sleep problems, substantial daytime sleepiness or breathing difficulties during sleep warrant medical advice.

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