Sleep wind-down checklist: general habits from the NHS and CDC

The checklist above gathers nine habits that public health bodies list under sleep hygiene, meaning everyday routines that support sleep. Tick off the ones you already do and notice which ones you could try. It is general advice for ordinary restless nights, not a medical assessment.

Before you start

A checklist like this is not a treatment for insomnia or any sleep disorder. The NHS says to see a GP if changing your sleeping habits has not helped, if you have had trouble sleeping for months, or if poor sleep is making daily life hard to cope with. The CDC similarly advises talking to a healthcare provider if you regularly have problems sleeping. You can read more at when self-help is not enough.

Where the items come from

The NHS Every Mind Matters sleep guidance recommends keeping the same routine even on days you are not working, avoiding phones, tablets and computers for an hour before bed, and writing down worries or the next day's tasks if you tend to worry in bed. It also advises avoiding large meals near bedtime, keeping the bedroom quiet, dark and cool, and, if you are still awake after around 20 minutes, getting up to do something relaxing until you feel sleepy. It lists reading, calming music and breathing exercises as ways to relax, and says regular activity can improve sleep.

The CDC lists going to bed and getting up at the same time every day, a quiet, relaxing, cool bedroom, turning off electronic devices at least 30 minutes before bed, avoiding large meals and alcohol before bedtime, and avoiding caffeine in the afternoon or evening.

What the checklist cannot tell you

The sources agree on the broad habits but differ on timings. The CDC suggests 30 minutes without screens, the NHS an hour, and the NHS insomnia page names longer gaps for caffeine, alcohol and exercise than the other pages do. The checklist uses the shorter, broader wording for that reason. Neither source says that following every item will fix poor sleep, and individual needs vary.

Calming activities can help the hour before bed. The paced breathing timer and the body scan walkthrough are two exercises you can try, and sleep, stress and winding down explains how stress and sleep interact.