Free printable

Nightly sleep hygiene checklist

A calm wind-down that signals bedtime.

Good sleep starts hours before bed, not at the pillow. This nightly checklist walks you through the evening habits that tell your body bedtime is coming — a regular time, less screen light, a winding-down routine and a comfortable bed.

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Build the nightly routine that fits your evenings and see a live preview.

Pick the items for your printable

Keep a steady bedtime(nightly)Cut screens 60 min before(nightly)Skip caffeine after noon(nightly)Do a short wind-down(nightly)Check the room is cool & dark(nightly)Write down tomorrow's worries(nightly)

Your printable

6 items on this printable. Print it and add a checklist column.

What's inside

The evening routine, split into the habits that set up good sleep.

A set bedtime and wake time that stay steady
Screen-light and caffeine cut-off points
A short wind-down routine to follow
The bedroom checks that make the night easier

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Morning routine checklist Bedroom sleep setup checklist Evening wind-down checklist