Your Ideal Sleep Checklist: Befriending Your Good Night’s Sleep

Your Ideal Sleep Checklist is like your secret weapon to help you make sure you and everyone in your family get the best sleep possible! It’s like a handy list of tips and tricks to help you figure out how to make bedtime most effective and enjoyable for everyone.

I created it to help you look at your routines and see what might keep you from getting super restful sleep.

By checking off these items on the list, you can find ways to make bedtime more relaxing and help you sleep better, feel refreshed in the morning, and have more energy during the day.

Think of it as your guide to creating those magical nights where you sleep peacefully and wake up feeling fantastic!
Let’s get started!

Stick to Your Sleep Schedule  

• Aim to maintain a consistent sleep and wake-up routine daily, even on weekends.
• Limit Daytime Naps: If you nap during the day, keep it short (around 20-30 minutes) and avoid late afternoon naps.
• Sleep between 7-10 Hours

Exercise Regularly

• Engage in regular physical activity, but avoid vigorous exercise too close to bedtime.

Limit Stimulants 

• Avoid caffeine and nicotine close to bedtime. Opt for calming herbal teas instead.

Limit Alcohol 

• Even though alcohol may help in falling asleep initially, it can interrupt sleep during the latter part of the night.

Avoid Heavy Meals 

• Large or spicy meals before bedtime can disrupt sleep. Try to have your last meal a few hours before hitting the hay.

Limit Fluid Intake 

• Minimize drinking too many fluids before bedtime to prevent disruptive nighttime awakenings.

Limit Stressful Activities 

• Try to address stressful situations or worries earlier in the day to avoid them bothering you at bedtime.

Write a Journal 

• Write down worries or thoughts before bed to clear your mind.

Keep Work Out of Bed 

• Use your bed for sleep and intimacy only, not for work or studying.

Establish Screen Time Curfew 

• Turn off electronic devices like phones, tablets, and TVs at least an hour before bedtime. The blue light emitted by these devices may interfere with your sleep.

Create a Relaxing Bedtime Routine 

• Wind down before bed with activities like reading, taking a warm bath, or practising relaxation exercises.

Practice Mindfulness or Meditation 

• Practice relaxation techniques or meditation to calm the mind before bed.

Create a Comfy Sleep Environment 

• Make your bedroom cosy and conducive to sleep. Ensure a comfortable mattress, pillows, and appropriate room temperature.

Create Darkness

• Ensure your bedroom is dark. Switch off electronics and consider using blackout curtains to block out light that can disturb your sleep.

Ensure Quiet Environment 

• Minimize noise disturbances or use earplugs or white noise machines if needed.

Wear Comfortable Clothing 

• Wear comfortable sleepwear that doesn’t restrict movement or cause discomfort.

Limit Clock Watching 

• If you struggle falling asleep, avoid constantly checking the time, as it can create anxiety about not sleeping.

Review Your Medications 

• Check if any medications you’re taking affect your sleep and discuss alternatives with your healthcare provider if needed.

Consult a Professional 

• If you’re experiencing ongoing sleep issues, talk to a healthcare professional or sleep specialist for guidance and support.

This is your FREE Ideal Sleep Checklist

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