The sleep routine scorecard is a tool that you can use if you have difficulty sleeping to help you make adjustments to your routine that can help you fall asleep more easily at night. The checklist should take 5 minutes per day total.
How to use the sleep routine scorecard to get better sleep
Print (or if you can save a tree by working with the digital copy, please do) the scorecard and each day, each hour check the “yes” or “no” column if you have done what is on the checklist. In the morning, look at your checklist from the day before and decide on one hour to focus on improving. Over time, you will make small adjustments to your routine that will eliminate factors that can prevent you from falling asleep including stress, diet, caffeine intake and sensory stimulation.
We know that this is a pretty rigid hourly scorecard. Feel free to make adjustments based on your schedule (we know not everybody goes to bed at 9pm and wakes up at 6am). If you have suggestions for alternate versions of the scorecard, such as for shift workers or students, please let us know in the comments.
If you go through the checklist for 1-2 weeks are still have trouble falling asleep you may want to try the NightWave Sleep Assistant.