Sleep Optimization Checklist
If you're looking to improve your sleep, here’s a simple checklist I share with my clients. These habits support natural sleep rhythms, help quiet a racing mind, and make it easier to fall—and stay—asleep.
Go to bed when you’re truly sleepy
Not just when the clock says so. Heading to bed before your body is ready can actually make things worse. Wait until you feel naturally drowsy, then turn in. On the other hand, don’t ignore sleepiness and let your body get a “second wind.” This makes it harder to fall asleep when you’re feeling tired but wired.
Can’t sleep? Get up.
If you’re still awake after about 20 minutes, don’t just lie there getting frustrated. Get up, keep lights dim, and do something quiet like reading or stretching until you feel sleepy again.
Wake up at the same time every day
Yes, even on weekends. A consistent wake time anchors your circadian rhythm, which helps your body know when it’s time to sleep at night.
Skip the afternoon caffeine and naps
Caffeine lingers in your system for hours, so aim to cut it off by noon. And tolerance to caffeine can decrease with age. While naps can feel tempting, they often interfere with nighttime sleep—especially if you already struggle to fall or stay asleep.
Try a digital sunset
Dim your lights and power down screens 1–2 hours before bed. Blue light from phones and TVs can delay melatonin production and make it harder to wind down. Try warm lighting, blue light-blocking glasses (orange, not clear glass), or simply turning devices off.
Create a calming wind-down routine
Pick a few relaxing habits and do them with intention. Think: journaling, reading a non-stimulating book, listening to soft music, or taking a warm bath. Do the same routine each night to cue your body that it’s time to rest.
Keep your bed for sleep and sex only
Your brain makes associations. If you use your bed to scroll or work, your brain stops connecting it with sleep. Keep your phone out of the bedroom if you can—and save the bed for rest and intimacy only.
Add breathwork or meditation
Just a few minutes of deep breathing or guided meditation can ease stress and help your body shift into sleep mode. Try a simple 4-7-8 breath or an app like Insight Timer or Headspace.
Get early morning sunlight
This one’s big. Natural light first thing in the morning helps regulate your circadian rhythm, boosts mood, and even supports hormone balance. Step outside for a quick walk or just sip your coffee by a sunny open window. Even if it’s not sunny, your eyeballs will get the light signals.
Good sleep takes consistency and a little intention. Try picking 2–3 of these habits to start. Over time, they’ll make a bigger difference than any supplement or gadget. But, if sleep is still a struggle for you, there could be other factors at play - nutrition, hormones, stress, and more and working with a health professional with sleep expertise is a great place to start.
