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Hygiene of Sleep Checklist

Sleep 360 Diary

Hygiene of Sleep Checklist

According to the Harvard T.H. Chan School of Public Health:

Sleep Hygiene Tips

Set a sleep schedule and stick to it. Try to go to bed at night and awaken in the morning around the same times, even on weekends. This helps to regulate the body’s sleep cycles and circadian rhythms.
Try to exercise at some point in the day but avoid vigorous activity (running, fast dancing, high-intensity interval training or HIIT) one hour before bedtime. Regular exercise of adequate intensity can promote muscle relaxation and deeper sleep later on.
Try to avoid large meals, heavy snacking, or alcohol 2-3 hours before bed.
If you are sensitive to caffeine, try to avoid drinking caffeinated beverages 4-6 hours before bedtime.
Stop using electronic devices an hour before bed, especially with blue lights such as smartphones, tablets, and televisions.
Schedule before-bed activities to signal that you are winding down, such as changing into bedtime clothes and brushing teeth.
Create a quiet, dark, relaxing environment in your bedroom. Dim the lights and turn off the ringer of cell phones if possible.
Ensure a comfortable temperature, as feeling too hot or cold can disrupt sleep.
Create calming bedtime rituals such as practicing deep breathing exercises, doing light yoga stretches, or listening to soothing relaxing music. Many meditation podcasts, apps, and YouTube videos offer these tools for free.
If you awaken and can’t return to sleep, don’t stay in bed. Get up and do quiet relaxing activities, such as reading, until you feel tired enough to fall back asleep.

SLEEP DIARY INSTRUCTIONS

Complete your sleep diary every day. The morning is the best time since it will improve recall.
Exact times are not required. Your best estimate will do just fine.

1.) My Sleep Goals: Record what time you plan to go to bed (bed time) and what time you plan to get out of
bed (rise time).
These goals may be provided by your physician or it is your desired target for a good night of sleep. Do your
best to stick with this plan all week.
Example:
Bed time: 10:30 pm
Rise time: 7:00 am

2.) Day of the week and date: Enter the day of the week and date in the spaces provided on the "Sleep
Diary" spreadsheet. Your week does not have to start on Sunday.

3.) Q1 What time did you go to bed?: Record the time that you first climbed into bed for the night.
Example: 10:15 pm

4.) Q2 What time did you try to go to sleep?: Enter the time that you began to try to fall asleep.
Example: 11:00 pm

5.) Q3 What time did you fall asleep?: Estimate the time you fell asleep. Example: 12:30 am

6.) Q4 How many times did you wake up during the night? Record the number of times that you
remember waking up during the night. Example: 2

7.) Q5 What are the combined total minutes for all awakenings during the night? Sum up the amount of
time that you were awake throughout the night in total minutes. Example: 20 + 60 = 80 minutes

8.) Q6 What time was your final awakening? Indicate the time that you woke up and remained awake.
Example: 8:00 am

9.) Q7 What time did you get out of bed to start your day? Indicate the time that you stepped out of bed
and stayed out of bed after your final awakening. Example: 9:00 am

10.) Q8 Note anything that interfered with your sleep. Record anything that may have affected your sleep
such as alcohol, caffeine, daytime naps, pain, stress, anxiety, electronics before bed, or interruptions
(e.g., partner, children, phone calls, road noise, etc)

Done! "Sleep Duration", "Total Time in Bed", and "Sleep Efficiency" calculations are automatically recorded
in the "Calculations" section.