[PDF] 9 Simple Steps Checklist for Better Sleep
I’ve been working really hard to improve the quality of my sleep.
There are still more things that I can do, like ensure my room temperature is cool, the suggested bedroom temperature should be between 60 and 67 degrees Fahrenheit for optimal sleep.
Try an earthing blanket, or take a cold shower before bed. I will probably try these things at some point.
Below is a solid sleep checklist that has improved my deep sleep from an average of 45 minutes a night to now anywhere from 1.5 to 2 hours of deep sleep!
I’m tracking my sleep through my Whoop arm band and my Fitbit. I don’t have the Oura ring, but it is one that I’ve heard enough people speak highly of that I feel confident in recommending it if you don’t have anything yet.
You can’t change what you don’t measure. My Whoop armband has definitely improved my sleep by allowing me to see changes good and bad based different things I’ve done or tried.
I think the most shocking thing I’ve noticed is that eating close to bedtime really was messing with my deep sleep.
Now I ensure that I finish dinner early and don’t snack before bed.
I’ve always like to keep an 8-hour eating window, but I was skipping breakfast, now I eat breakfast and just eat an early dinner.
I’m not going to lie; it took a few days for my body to get used to not having a bedtime snack. But once I did, now after dinner I don’t have any cravings at all.
I’d love to hear any of your sleep tips in the comments below.
☐ Get outside first thing in the morning for sunlight. Even if it’s cloudy, up to 80 percent of the sun’s UV rays can pass through clouds.
☐ Finish last meal minimum 3 hours before bedtime.
☐ No snacking.
☐ Blue light blocking glasses 1-2 hours before bed.
☐ Calming Tea. Chamomile, Lavender, Lemon Ginger tea.
☐ Go to bed at the same time each night.
☐ Eye Mask or Black out curtains
☐ Mouth taping
Click on the image below to download your quality sleep checklist.