Ultimate Sleep Hygiene Checklist

Categories:

Ultimate Sleep Hygiene Checklist: Science-Backed Tips for Better Sleep

Good sleep hygiene creates the perfect conditions for deep, restorative sleep. Follow these evidence-based habits to fall asleep faster, stay asleep longer, and wake up refreshed.

🌙 Nighttime Routine (1–2 Hours Before Bed)

  1. Dim the Lights
    • Use warm, low lighting (avoid blue light from screens).
    • Try amber glasses if using devices.
  2. Digital Sunset
    • Turn off screens 60+ mins before bed (or use Night Shift + low brightness).
  3. Wind Down
    • Read a book (fiction > non-fiction for relaxation).
    • Try gentle stretching or yoga (avoid intense workouts).
  4. Set the Mood
    • Keep your bedroom cool (65°F/18°C), dark, and quiet.
    • Use blackout curtains and white noise (if needed).
  5. Avoid Heavy Meals & Alcohol
    • Finish eating 3+ hours before bed.
    • Alcohol disrupts REM sleep (even if it helps you fall asleep).

🛌 In-Bed Habits

  1. Bed = Sleep Only
    • No work, TV, or stressful conversations in bed.
  2. Struggling to Sleep?
    • If awake for 20+ mins, get up and do something boring (no screens).
  3. Sleep Position Matters
    • Best for most: Side sleeping (reduces snoring + acid reflux).
    • Backup: Back sleeping (good for spine alignment).

☀️ Morning Routine (Optimize Your Wake-Up)

  1. Morning Sunlight
    • Get 10–30 mins of natural light ASAP after waking (resets circadian rhythm).
  2. Consistent Wake Time
  • Wake up at the same time daily (even weekends).
  1. Hydrate First Thing
  • Drink a glass of water to kickstart metabolism.

🚫 What to Avoid

❌ Caffeine after 2 PM (stays in your system for 6+ hours).
❌ Long naps (keep them under 20 mins or do a full 90-min cycle).
❌ Stressful conversations/news before bed.

Bonus Pro Tips

  • Try 4-7-8 Breathing (inhale 4 sec, hold 7 sec, exhale 8 sec).
  • Weighted blankets (can improve deep sleep).
  • Magnesium-rich foods (spinach, almonds, bananas) aid relaxation.

Why This Works

  • Circadian Rhythm Sync: Aligns with natural melatonin release.
  • Reduces Sleep Anxiety: Eliminates habits that disrupt sleep cycles.
  • Long-Term Health: Lowers risk of insomnia, heart disease, and memory loss.

Stick with this for 2 weeks—you’ll notice a difference!