

This article is an excerpt from the Shortform summary of "Why We Sleep" by Matthew Walker. Shortform has the world's best summaries of books you should be reading.
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Are you looking for ways to improve your sleep, and need a sleep hygiene checklist?
This sleep hygiene checklist can help you find ways to improve sleep that work for you. You may not use every item on your sleep hygiene checklist, but you can decide what works best.
Sleep Hygiene Checklist: Improving Sleep in Society
We’ve seen chronic sleep deprivation caused by a variety of factors, from the individual scaling up to the societal. If you have trouble sleeping, you can start with the following considerations for why you sleep poorly, before diving into your sleep checklist.
- Individual
- Automated “internet of things” household that can automatically sense your circadian rhythm and personalize the temperature and lighting to maximize sleep.
- Furthermore, if you have an upcoming disruption to your sleep schedule (like a flight), it can adjust your circadian rhythm to smoothen the transition.
- Sophisticated body trackers that record a host of factors — sleep, physical activity, light exposure, temperature, heart rate, mood, happiness, social performance, productivity — and shows how your sleep correlates with better performance on all dimensions
- Patients given tools to show their compliance with a program (like blood pressure monitors, scales) increase compliance rates. More data on sleep would improve sleep quality.
- Can also predict when it’s best to get a flu shot (since sleep affects responsiveness to vaccine)
- Cars that sense sleepy driving through facial recognition and driving behavior. The car can shut down in dangerous situations. Drivers with good sleep habits may get lower insurance rates.
- Automated “internet of things” household that can automatically sense your circadian rhythm and personalize the temperature and lighting to maximize sleep.
- Educational
- Have sleep be a mandatory subject in physical education (like drugs and diet)
- Have predictive tools that show the costs to health and income if you continue your poor sleep habits
- Instruct the populace on sleepy driving as much as drunk driving
- Organizational
- Companies should be more flexible about work hours, allow naps, and de-emphasize hours worked in favor of real productivity.
- Employers and insurance companies can incentivize sleep. For example, for a certain number of days of over 7 hours of sleep (as tracked by a sleep monitor), get extra vacation days, more pay, or reductions in health insurance premiums.
- Hospitals should promote sleep hygiene for patients, especially in the ICU and NICU. Change the harsh white lighting, dispense earplugs and eye masks, reduce alarms and beeps, and schedule lab tests to align better with sleep schedule.
- Better sleep is shown to reduce sensitivity to pain, and increase weight gain and O2 sat levels in neonates.
Nightly Sleep Hygiene Checklist
- Set a sleep schedule: sleep and wake up at the same times every day. Don’t sleep procrastinate, and don’t think that you can just sleep in on weekends (it makes it harder to wake up Monday morning)
- Don’t use alarms if you can help it. Alarms cause a huge stress reaction on waking. And snoozing causes repeated stress traumas every morning.
- Wake up with the sun or use very bright lights. This sets your circadian rhythm.
- Avoid all caffeine and nicotine if possible. But if you have to have caffeine, avoid it in the afternoon, since it takes over 10 hours to wear off fully.
- Exercise regularly, but not within 3 hours of sleep.
- Don’t nap after 3PM – they make it harder to sleep at night.
- Don’t drink alcohol unless it is completely metabolized by sleep time (including the aldehydes produced).
- Avoid large meals and drinks late at night. Large meals can cause indigestion; too many fluids cause frequent urinations.
- Reduce light before sleep. Blue light is the most harmful, but even bedside lamps cause issues. Artificial light delays the circadian rhythm by hours.
- Cool body temperature before sleep. The ideal sleeping temperature is 65F given standard bedding and clothes. Other tricks – expose your palms and feet while sleeping, take a hot bath before sleeping.
- Don’t rely on sleeping pills – these are usually just sedatives that put you more in a sedation state than sleep. Also, avoid medications that disrupt sleep.
- Don’t lie in bed trying to fall asleep for more than 20 minutes. Get up and do something until you feel sleepy. Anxiety will make it harder to fall asleep.
Sleep Hygiene Checklist: Other Ways To Help You Sleep
Though it’s not on your sleep hygiene checklist, there are some other things that affect your quality to sleep. The following can interrupt sleep or stop you from falling asleep.
Caffeine
This was already discussed in chapter 2. The tips, for good measure:
- Caffeine is of course in coffee, some soft drinks, and some teas, but also chocolate.
- Be careful when drinking decaf, as it apparently contains 15-30% of caffeine in regular coffee – it’s nowhere near zero caffeine.
- If you must have it, don’t drink it in the afternoon, and definitely not in the hours before sleep.

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Here's what you'll find in our full Why We Sleep summary :
- Why you need way more sleep than you're currently getting
- How your brain rejuvenates itself during sleep, and why nothing can substitute for sleep
- The 11-item checklist to get more restful sleep today