Sleep resource
Sleep and Lifestyle Audit Checklist
Sleep Hubs · 16 August 2026
Sleep and Lifestyle Audit Checklist
This is not a score and it is not a diagnosis. It is a way to catch patterns that are easy to miss when every rough night feels separate. Mark each statement based on the previous seven days, using Yes, Sometimes, or No.
Schedule consistency
| Statement | Yes | Sometimes | No |
|---|
| I wake at about the same time every day, including weekends. | □ | □ | □ |
| I allow at least seven hours for sleep each night. | □ | □ | □ |
| I go to bed when I feel sleepy rather than lying awake for a long time. | □ | □ | □ |
| I keep weekend changes to my sleep schedule within about one hour. | □ | □ | □ |
| If I nap, I keep it to twenty or thirty minutes and finish before the late afternoon. | □ | □ | □ |
Daytime light and movement
| Statement | Yes | Sometimes | No |
|---|
| I spend time in natural light after waking. | □ | □ | □ |
| I am physically active during the day. | □ | □ | □ |
| I finish vigorous exercise at least two hours before bed. | □ | □ | □ |
| I continue safe daytime activities after a poor night rather than moving bedtime much earlier. | □ | □ | □ |
Caffeine and alcohol
| Statement | Yes | Sometimes | No |
|---|
| I stop caffeine at least six hours before bed. | □ | □ | □ |
| I remember that tea, cola, energy drinks, chocolate, and some medicines can contain caffeine. | □ | □ | □ |
| I avoid nicotine in the evening. | □ | □ | □ |
| I stop alcohol at least three hours before bed. | □ | □ | □ |
| I do not rely on alcohol as a sleep aid. | □ | □ | □ |
Meals and hydration
| Statement | Yes | Sometimes | No |
|---|
| I finish large meals two to three hours before bed. | □ | □ | □ |
| I notice whether rich or spicy evening food causes heartburn or disturbed sleep. | □ | □ | □ |
| If hunger keeps me awake, I choose a small light snack rather than a large meal. | □ | □ | □ |
| I drink enough earlier in the day instead of catching up at bedtime. | □ | □ | □ |
| If bathroom trips wake me, I reduce fluids during the final two hours before bed. | □ | □ | □ |
Evening stimulation
| Statement | Yes | Sometimes | No |
|---|
| I use the final thirty to sixty minutes for a repeated calming routine. | □ | □ | □ |
| I dim bright household lights as bedtime approaches. | □ | □ | □ |
| I stop work and stressful discussions before getting into bed. | □ | □ | □ |
| I reduce phones, computers, and television during the final hour. | □ | □ | □ |
| I use a calm activity such as reading, gentle stretching, music, or a warm bath to settle down. | □ | □ | □ |
Bedroom conditions
| Statement | Yes | Sometimes | No |
|---|
| My bedroom is dark enough for sleep. | □ | □ | □ |
| My bedroom is quiet, or I use steady sound to mask sudden noise. | □ | □ | □ |
| My bedroom stays comfortably cool. | □ | □ | □ |
| My mattress and pillow do not leave me waking with pain or stiffness. | □ | □ | □ |
| I keep work, television, and scrolling out of bed. | □ | □ | □ |
| I turn the clock face away when watching the time makes me anxious. | □ | □ | □ |
When sleep will not come
| Statement | Yes | Sometimes | No |
|---|
| If I remain awake for about twenty to thirty minutes, I get up and do something calm in low light. | □ | □ | □ |
| I return to bed when I feel sleepy. | □ | □ | □ |
| I avoid checking the time repeatedly during the night. | □ | □ | □ |
| I write down racing thoughts or tomorrow tasks instead of rehearsing them in bed. | □ | □ | □ |
| After a poor night, I keep my usual wake time rather than trying to force extra sleep. | □ | □ | □ |
Read the pattern, not the score
Look for a group with several No or Sometimes marks. A cluster tells you more than one isolated answer. Several weak schedule answers point toward timing. Several weak environment answers point toward the room. Evening answers may show that your body never gets a clear change from alert time to sleep time.
Some answers matter beyond routine. Loud snoring, gasping, pauses in breathing, uncomfortable legs, morning headaches, or extreme daytime sleepiness can point to a sleep problem that deserves professional attention. Falling asleep while driving requires immediate action because it is dangerous.
Choose one experiment
- Pick one cluster with several No or Sometimes answers.
- Choose one small change from that section.
- Keep it steady for seven days.
- Record bedtime, wake time, awakenings, and how rested you feel.
- Compare the pattern before adding another change.
General sleep habits cannot diagnose or treat a sleep disorder. If poor sleep continues, affects daytime safety, or includes breathing concerns, speak with a qualified health professional.