Free Bedtime Checklist

Start with a few practical changes to your evening. Use the checklist below, or download a one-page copy to print and keep beside your bed. Nothing to buy, no account and no email address needed.

Try this tonight

You do not need a perfect evening. Pick a couple of things that fit your routine, then build from there.

• Choose consistent times for going to bed and getting up.
• Leave an hour to unwind: read, take a bath or relax.
• Put away screens before bedtime.
• Darken the bedroom and reduce noise.
• Check your pillow and bedding feel comfortable.
• Leave large meals and exercise out of the final two hours.
• Avoid tea, coffee, alcohol and smoking for four hours before bed.
• Keep naps short and away from bedtime.

Your ticks stay on this page only while it is open; they are not saved or sent anywhere. Use the printable copy if you want to keep a record.

Make it easy to repeat

Leave your book where you can see it, decide when to put your phone away and write your planned wake-up time on the checklist. Use the notes space for one thing you want to try tomorrow.

If you want to talk it through

Speak to your GP if sleep problems persist or affect daily life. Do not drive when sleepy. You can use our GP preparation guide to organise your questions. Ask a pharmacist or GP before choosing a medicine or supplement for sleep.

Source and further reading

Routine suggestions adapted from the HSE insomnia guide, checked 11 September 2026. This checklist is produced by Sleep Good, not by or on behalf of the HSE. It is general information for adults, not an individual treatment plan.