What’s on the Sleep Hygiene poster
12 entries in 3 groups.
Ordered roughly by how much difference each makes.
- Strongest effect: Same wake time every day, weekends included, Morning daylight withi…
- Also helps: Cool, dark, quiet room — around 18°C, Wind-down routine, 30–60 minutes, N…
- If you cannot sleep: Get up after ~20 minutes, Do something dull in dim light, Return…
Alcohol shortens the time to fall asleep and then suppresses REM. It reliably makes sleep quality worse.
Questions about the Sleep Hygiene poster
- What’s on the Sleep Hygiene poster?
- 12 entries in 3 groups. Ordered roughly by how much difference each makes. Strongest effect: Same wake time every day, weekends included, Morning daylight withi…; Also helps: Cool, dark, quiet room — around 18°C, Wind-down routine, 30–60 minutes, N…; If you cannot sleep: Get up after ~20 minutes, Do something dull in dim light, Return…. Alcohol shortens the time to fall asleep and then suppresses REM. It reliably makes sleep quality worse.
- Who is the Sleep Hygiene poster for?
- Sleep Hygiene belongs to the Body & health section rather than to a school year, because health is not something one grade owns. Anyone learning sleep & mind can pin it up — a beginner, a student mid-course, or someone revising years later.
- When should you use the Sleep Hygiene poster?
- A consistent wake time does more than anything else on this list. Start there. A wall chart earns its place by being glanceable from where the work is happening, so Sleep Hygiene belongs on the wall where that health work actually happens, within glancing distance, rather than filed away.
- What other posters go with Sleep Hygiene?
- Attention, Breathing Techniques and Burnout sit alongside Sleep Hygiene in the Body & health section. Printed together they make a wall rather than a single sheet, which is how a reference set actually gets used.AttentionBreathing TechniquesBurnout
- Is the Sleep Hygiene poster free to download and print?
- Yes. Sleep Hygiene downloads as a free PDF with no account, no email and no watermark, like everything else in the Body & health section. Print as many copies as you like for a home, a classroom, a library or a tutoring group; reselling the file is the only thing the licence rules out.Read the licence
- What size does the Sleep Hygiene poster print at?
- Sleep Hygiene is a vector PDF laid out for US Letter, and prints on A4 with Fit to page — the same file, no separate download. Because every mark on it is drawn rather than photographed, it stays sharp enlarged to A3, A2 or A1 at a copy shop. Colour carries emphasis only, so a greyscale print of Sleep Hygiene loses nothing.Printing guide
Related posters
Charts that sit alongside Sleep Hygiene on the same wall.
Browse every Body & health poster, or start from the full catalogue.