Affiliate Disclosure: Mattress Queens may earn a commission when you click links on this page.
Sleep hygiene is the set of habits and environmental factors that support quality sleep. Most are free, and they are more effective than any gadget or supplement. Here is a complete, evidence-based sleep hygiene checklist for women in 2026.
Environment checklist
✔ Bedroom temperature 65-67°F
✔ Blackout curtains or sleep mask
✔ White noise machine or earplugs if needed
✔ Comfortable, supportive mattress (see our mattress guides)
✔ Cool, breathable sheets
✔ Phone charging outside the bedroom (or at least across the room)
✔ Clutter-free, calm bedside area
Timing checklist
✔ Consistent bedtime and wake time (within 30 min, even weekends)
✔ No caffeine after 2pm
✔ No alcohol within 3 hours of bed
✔ No large meals within 2-3 hours of bed
✔ Last intense exercise at least 2 hours before bed
✔ Bright light exposure within 30 min of waking
Behavior checklist
✔ 90-minute wind-down routine (see our sleep routine guide)
✔ Screens off 30-60 min before bed
✔ Bed used only for sleep and intimacy (not work or scrolling)
✔ If you cannot sleep after 20 min, get up and do something calm until sleepy
✔ Brain-dump journaling to clear racing thoughts
✔ Manage daytime stress (it follows you to bed)
Cycle-aware adjustments
✔ Track your menstrual cycle to anticipate sleep changes
✔ Plan for more sleep during luteal phase and menstruation
✔ Use cooling products during perimenopause/menopause
When to see a doctor
If you follow good sleep hygiene for 3-4 weeks and still sleep poorly, talk to your doctor. Underlying conditions — thyroid issues, sleep apnea, anxiety, depression — may need treatment.
Medical disclaimer: This is not medical advice. Consult your doctor for medical concerns.