Powerful Checklist for Better Sleep!

  • Keep your evening routine simple — go to bed and get up at the same time every day. Your body loves having a regular daily rhythm and routine!
  • Don’t work out within 2–3 hours of bedtime. This can leave you feeling “revved up” and make it harder to fall asleep.
  • Don’t eat close to bedtime, and steer clear of alcohol after dinner. Alcohol might help you fall asleep, but you can get stuck in the “light sleep” phase all night.
  • No afternoon/evening caffeine. Did you know it can take 8 hours for caffeine to clear your system?
  • Check your meds & herbal home remedies. Some meds (especially for coughs, colds, and allergies) contain ingredients that stimulate your system.
  • Take a hot bath or shower before bed. When your body temp drops afterward, it can help you feel sleepy.
  • Stay away from blue light from TV, phone, or other devices within a couple hours of bedtime. If you do use a device, install a blue light filter (tip: check your tablet/phone to see if there’s one already built-in).
  • Spruce up your bedroom. Make sure it’s uncluttered and free from distractions — lights, noises, etc. — and that your bedding is comfortable. Sleeping in a clutter-free zone can make a surprisingly big difference.
  • Make a to-do list for tomorrow. Write down anything you’re worried about forgetting overnight as a quick reminder, and place it far away from your nightstand (so you don’t have to think about it anymore).
  • Get some sunshine & fresh air during the day, if at all possible.
  • Make sure to get in intentional movement (i.e., exercise) most days of the week!

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