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    30 Sleep Hygiene Checklist

    Uploaded by

    Thao Pham

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    30 Sleep Hygiene Checklist

    Uploaded by

    Thao Pham
    11 views2 pages

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    11 views2 pages

    30 Sleep Hygiene Checklist

    Uploaded by

    Thao Pham

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    SLEEP HYGIENE CHECKLIST

    Want deeper sleep? Who doesn't?! 10 Say NO alcohol, caffeine and nicotine
    Ditch the booze. At least 4-6 hours before bed. We
    Use this sleep hygiene checklist to re-enforce healthy all know these are stimulants!
    habits that help you sleep better at night.
    11 Eat healthy and on time
    Keeping to consistent meal times mean that our
    30 tips to help you sleep like a baby!
    bodies know when to rest and when to digest. Try
    not to throw it off schedule.
    1 20-minute naps only
    Short power naps can increase 12 Avoid eating before bed
    your alertness and improve your If your body is working overtime when it should be
    mood, while long naps can resting, you probably won't sleep like a baby.
    interfere with your normal sleep cycle.
    13 No water right before bed
    2 Avoid napping if you can Don't want multiple midnight pee breaks? Don't
    If you didn't get enough sleep last night, it may be drink too much water and empty out your bladder
    better to avoid napping completely so it doesn't before bed.
    upset your normal sleeping schedule.
    14 Exercise daily
    3 Go to bed at the same time Unleash all your excess energy in
    Sticking to a regular schedule is the key to the gym, so you can fully recharge
    cultivating healthy sleep habits. at night.

    4 Get up at the same time 15 Avoid exercising at night


    See above :) The best time to work out is first thing in
    the morning, but if you can only go at night, do it
    5 Get Vitamin D from the at least 2-4 hours before bed.
    morning sun
    Bask in some natural sunlight 16 Follow an evening ritual
    first thing in the morning to wake yourself up! How you end your day is important too - consider
    stretching or meditating an hour before bed.
    6 Can’t fall asleep? Go do something
    If 20 minutes pass by and you're still awake, get up 17 Take a hot bath
    and do some light activity (like reading or Relax your mind, relax your body and welcome
    meditating). sleep.

    7 Don’t work in bed 18 Keep eyes off the clock


    Use your bed strictly for sleeping, and not working It causes more anxiety than not, especially when
    or eating! you wake up in the middle of the night. So don't
    check the time!
    8 Invest in a good mattress
    This one's a no-brainer. If you need help in 19 Stay away from screens
    choosing one, check out sleepsavvy.com. Blue light from our smart devices keeps us awake
    later, so practice being “tech-free” at least 2H
    9 Pair your bed with fresh bedding before bed.
    Clean, crisp sheets. Don't we all sleep better on a
    pile of freshness?

    www.thesleepsavvy.com
    1
    Sleep Hygiene Checklist

    20 Use Blue light filter


    Turn on the filter on your phone, use F.lux on your laptop and you can even try blue light blocker glasses.

    21 Charge devices outside of the bedroom


    Who knows what kind of radiation you're subjecting yourself to. Charge your laptop, tablet and phone in
    the living room.

    22 Relax your mind


    Calm that monkey mind down with some breathing and meditation exercises.

    23 Write down your worries


    This is when journalling comes into play. Try writing down everything that's bugging you - you might just
    feel better.

    24 Don’t argue right before bed


    Being in 'fight or flight' mode won't help you sleep, so avoid any heated discussions before bed.

    25 No scary movies before bed


    Especially if you tend to have nightmares often.

    26 Stick to daytime plans


    Even if you didn't sleep well, stick to your daytime routine as much as possible.

    27 Say no to work right before bed


    Work almost always bring stress, making it hard to unwind. So finish it up long before bed or do it in the
    morning!

    28 No driving if you’re sleepy


    Let's not cause any accidents! For obvious safety reasons, don't drive when sleepy.

    29 Follow through
    Consistency is the secret sauce here. After a while, you'll form effortless sleep habits.

    30 Jetlag? Try fasting


    Going without food for 12-16 hours mimics sleep. If you want to adjust to the local time faster, eat on their
    schedule.

    www.thesleepsavvy.com
    2

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