Try a more regular sleep schedule
Going to bed and waking at similar times may help keep a steady sleep–wake routine. Choose times that fit your life.
Sleep habits · educational checklist
Review your sleep habits
Answer a few questions about your recent routine. You will see a summary of your answers and general suggestions you can choose to try. This checklist does not score or diagnose.
Think about your recent routine
Your sleep habits summary
This is a summary of the answers you selected, not a clinical result.
Your answers
Possible next steps
Your answers did not flag a particular habit to change. You can keep what is working for you.
What this checklist can help you notice
This checklist brings together your answers about sleep times, rest, waking at night, daytime routines, and how sleep affects daily life. It organizes your responses and offers general suggestions related to the topics you selected. It is for reflection, not a clinical test.
If you often have caffeine late in the day, you could try having it earlier for a few days and notice how you feel. Try only changes that make sense for you; people respond differently.
When to seek help
Talk with a health professional if sleep problems continue or interfere with your day. Seek advice as well if you notice loud snoring with pauses in breathing, gasping during sleep, or sleepiness that makes an activity unsafe. This checklist cannot diagnose insomnia, sleep apnea, or other conditions.
Read more: Healthy sleep habits · Physical activity and weekly movement · Social connection and wellbeing.
Sources: NIH/NHLBI healthy sleep habits · NIH/NHLBI: when to discuss sleep problems.
Notice how you feel when you wake up
For a few days, note when you go to bed, wake up, or nap, and how you feel in the morning. A diary can help you notice patterns, but it cannot diagnose a sleep condition.
Make your bedroom more restful
A comfortable, dark, quiet room and a calm wind-down may support sleep. Frequent awakenings can have many causes; talk with a health professional if they continue.
Add daylight and movement during the day, if you can
When possible, spend some time outdoors and include movement during the day. Adapt activity to your abilities and circumstances.
Notice when you have caffeine
Caffeine can interfere with sleep, and its effects may last for hours. If it suits you, try having it earlier and notice whether you feel a difference.
Notice whether alcohol affects your sleep
Alcohol close to bedtime can make sleep lighter and increase the chance of waking during the night. If you drink, notice whether timing seems to affect your sleep.
Set aside screens before bed
Try a quieter part of the evening without bright screens. A small change may be easier to keep than a strict routine.
Pay attention to daytime sleepiness
Frequent sleepiness, especially when it makes an activity unsafe, deserves attention. Talk with a health professional if it continues.
Consider talking with a health professional
Because you reported ongoing difficulty or an effect on daily life, a health professional can help discuss possible causes and next steps. This checklist cannot diagnose a condition.