Sleep Hygiene Blueprint — 30 Practical Rules for Better Sleep
Sleep Hygiene Blueprint — 30 Practical Rules for Better Sleep
Sleep hygiene is the unglamorous foundation of good nights — the timing, light, room, and habit decisions that quietly stack the odds for or against you. You don't need all 30 rules. Most people are leaking sleep through four or five.
This blueprint collects the 30 rules that come up most consistently in sleep research and clinical guidance, each explained in plain English, and gathers them into one printable checklist you can put on the fridge. Find the handful that are yours, and start there.
What's inside · 12 pages
- →Timing & rhythm — the schedule your body clock can trust
- →Light — the signal that sets everything, morning and night
- →The bedroom — six one-time decisions that pay back every night
- →Food, drink & substances — caffeine math, alcohol honesty, and stealth stimulants
- →The evening wind-down and in-bed rules — the part nobody puts on posters
- →A printable one-page checklist — all 30 rules — plus the honest page on when to see a doctor
For educational purposes only
This guide is educational information and is not medical advice. Sleep hygiene supports good sleep but isn't a treatment for chronic insomnia or other conditions — if problems persist, talk to your doctor. Individual results vary.