<aside> When it comes to sleep, both quality and quantity matter. Think of this checklist as a menu of sorts that can and will improve your sleep if you do them consistently.

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If you want to build healthier habits but can’t seem to stick to your plan, I coach areas of nutrition, sleep, exercise and stress recovery. You can find more details on working with me here.

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If you want to deep dive into this subject, check out this podcast with sleep expert Dr. Matthew Walker. Some checklist items below include timestamps so you can learn more about each habit and why it helps.

Daytime Preparation (8-12 Hours Before Bed)

• [ ] Start your morning with sun exposure. Light from the sun in your eyes helps set your circadian rhythm. 10-15 minutes is enough on a sunny day. You’ll need closer to 20 on a cloudy day.
• [ ] Cut out caffeine after 2pm.

Evening Preparation (2-3 Hours Before Bed)

• [ ] Eat your last meal of the day
• [ ] Dim household lights to signal bedtime to your body. A red light in your bedroom 1 hr before sleep time is very helpful and replicates sundown. My favorites are this water pattern block that projects a water pattern on the wall and ceiling and the Hatch Restore white noise machine and alarm clock.
• [ ] Set devices to night mode or use blue light filters. You can use red lens/blue light blocking glasses like these if you don’t use a red light.

Pre-Bedtime Ritual (1 Hour Before)

• [ ] Turn off all screens (phones, tablets, computers) or put them in airplane mode.
• [ ] Lower room temperature to 65-68°F (18-20°C)
• [ ] Take a warm shower or bath (timestamp 1:58:57)
• [ ] Practice gentle stretching or relaxation exercises
• [ ] Write in a gratitude journal or brain-dump your worries to a notebook as a ‘save for later’ action so your brain doesn’t go into overthinking mode at bedtime

Bedroom Optimization

• [ ] Ensure complete darkness (use blackout curtains/blinds if needed)