Checklist for Better Sleep
Struggling to sleep through the night — or even fall asleep in the first place?
This simple, science-informed checklist can help you troubleshoot your bedtime habits, environmental triggers, and body-mind rhythms.
These strategies are evidence-based, non-invasive, and gentle — but can be surprisingly effective when practiced consistently.
Sleep Environment
Your bedroom should signal safety and stillness — not stimulation.
- Keep your bedroom cool, dark, and quiet
- Remove all LED lights or blinking electronics
- Use blackout curtains or a sleep mask if needed
- Limit EMF exposure — unplug nearby devices or place your phone on airplane mode
Pre-Bedtime Routine
Evenings should dim the senses and calm the brain — not rev it up.
- Avoid screens for at least 60 minutes before bed
- Reduce exposure to overhead lights — use lamps or warm-toned lighting
- Try blue-light blocking glasses if using screens in the evening
- Avoid engaging content (e.g., news, thrillers, intense conversations)
Food, Drink & Supplements
What you consume after midday can either soothe or sabotage your sleep.
- Avoid caffeine after 12pm (including green tea, cola, chocolate)
- Eat your last meal at least 2–3 hours before bedtime
- Limit alcohol and sugar intake in the evening
- Consider calming herbal teas (e.g., passionflower, lemon balm)
- Use supplements only under professional guidance
Mind & Body Wind-Down
Your body can’t sleep if it still thinks it’s in the middle of the day.
- Practice slow breathing (e.g., 4–7–8 breathing) or yoga nidra
- Journal briefly to offload thoughts from your mind
- Stretch, walk, or use gentle movement to discharge tension
- Take a warm shower or Epsom salt bath
Timing & Consistency
The brain thrives on rhythm. Consistency is your secret weapon.
- Go to bed and wake at the same time each day (even on weekends)
- Avoid naps longer than 30 minutes
- Don’t lie in bed awake for hours — if you can't sleep, get up and try again later
- Track your sleep with a diary (not a phone app if it adds stress)
Still not sleeping?
Insomnia often has deeper root causes — from methylation imbalances to circadian disruption or unresolved trauma. If you’d like personalised support, learn more about our treatment approach here.
