The Ultimate Sleep Checklist that will give you life
There is literally nothing, not one single thing, that on its own will screw up your mood, focus, blood sugar and energy levels than not sleeping well or enough.
AND YET.
You’re not sleeping as much as you should, or as well as you’d like to.
Let’s fix that today, shall we? Doing even HALF of the things on this comprehensive step-by-step guide will instantly help you get deep, delicious, restful sleep.
LFG.
STAGE #1: CREATE A SLEEP-FRIENDLY SPACE
☐ Ensure the bedroom is completely dark (blackout curtains are GREAT)
☐ Turn off or cover all lights (power/charging/clocks) with opaque tape (like duct tape)
☐ Make sure your bedroom is a comfortable temperature (that might mean cooler than you think, especially in the summer)
☐ This one is a bit of a no-brainer, but make sure your bed and pillow are comfortable!
☐ Use earplugs or an eye-mask to block out sound and light
☐ Use a weighted blanket - many folks find this very soothing (encourages parasympathetic nervous system activity)
☐ Get at least 30 minutes of exposure to bright sunlight in the morning (1pm at the latest)
☐ Dim all interior lights, beginning at sunset
STAGE #2: CULTIVATE GOOD SLEEP HABITS
☐ Budget 9.5 hours of bedrest. That means you are IN BED for 9.5 hours, and sleeping for as many of those hours as possible
☐ Go to bed before 11pm, and especially avoid going to bed later than 1am
☐ Do not bring work or homework in to the bedroom
☐ Do not watch TV in bedroom
☐ Try not to nap during the day. If you must nap, limit naps to 10-20 minutes max
☐ Avoid technology use 1-2 hours before bed
☐ Read for pleasure: light reading is great, intense studying (or other strong mental activity) in the 2 hrs before bed is not
☐ Keep a "worry diary" at your bedside and set aside a few minutes to record problems, plans, reminders, to-do lists so they don't keep bouncing around in your head and prevent you from sleeping
☐ Avoid watching the news before bed, or checking news websites or social media
☐ Add a 30-minute warm epsom salt bath to your pre-bed routine (~30 minutes before bedtime)
☐ Take some magnesium*: I recommend a minimum of ~600mg magnesium glycinate daily, in DIVIDED doses (see note below)
☐ Have a cup of chamomile tea an hour before bedtime
☐ Take herbs like passionflower, ashwagandha, or hops at bedtime (see bonus section below)
☐ Avoid caffeine after noon
☐ Quit smoking, or at least limit smoking during the evening hours
☐ Limit alcohol to light consumption (i.e., [1] 4oz glass of wine)
☐ Get enough exercise: this one is a HUGE help for sleep, but many people sleep better if they're done exercising at least 4-6 hours prior to bedtime
☐ Limit your food/beverage intake in the 3 hours prior to bedtime
☐ Avoid staying in bed and just laying there if you can't fall asleep (it's better to get up and do something relaxing and non screen-based until you feel tired)
☐ Cultivate a practice of relaxing breathwork or meditation
☐ Combine any or all of these into a relaxing bedtime routine
*A note on magnesium: magnesium glycinate is my preferred form, as it has a higher absorption rate than citrate or oxide and the glycine actually assists with its pain-and-tension-relieving magic. Start by taking just 200-300mg at a time, twice a day (too much at once may give you loose stools, which are harmless under normal circumstances, if rather inconvenient…). I like the brand Pure Encapsulations, which can be sourced here (w/ a 15% discount off retail!).
BONUS: RELAX & UNWIND WITH HERBS
There are literally HUNDREDS of herbs that I use as a Clinical Herbalist to help folks dialogue with their nervous systems. The world of Nervines (a plant that acts on the nervous system) is both vast and nuanced, and the subtle differences when you find the right fit can be profound (come see me for an appointment and we’ll help you find your “perfect fit” stress relief). That being said, there are some “broad spectrum” plants that are super helpful to the vast majority of folks, and are gentle and safe enough to be used by just about everyone.
CHAMOMILE (Matricaria recutita)
By far one of the easiest medicinal plants to find at the grocery store, chamomile makes for an excellent evening ritual to shift gears into a more relaxed state. Try having a cup with dinner to leverage its digestive benefits - it helps encourage a parasympathetic state (which optimizes digestion), it's anti-spasmodic (tension relieving) and it's anti-inflammatory in the GI tract to boot. If using store-bought tea, I recommend using 2-3 teabags per cup and steeping covered at least 10 minutes to achieve a therapeutic dose. Bonus: chamomile tea or glycerite is superb for teething, and is THE go-to remedy for whiney kiddos.
PASSIONFLOWER (Passiflora incarnata)
Perfect for those insistent, circular thoughts that keep you from winding down or going back to sleep. The most convenient way to take this one is as a tincture or glycerin-based formula, and it’s most potent when made from freshly harvested plants - Alyssa harvests the vine and makes it fresh every summer for her clients. Take 2-6ml up to 4x per day.
ASHWAGANDHA (Withania somnifera)
A good option if alcohol-based tinctures or glycerin formulas aren’t your thing, since the larger dosage required is better suited to a capsule or tea. The most convenient way is to take it is capsules - just make sure you’re sourcing from a reputable company (like Banyon Botanicals or Jarrow Formulas, check those out here) that doesn’t adulterate their products. Aim for 3-5 grams (that’s 3,000 - 5,000mg for my non-metric baddies) daily, and divide up doses so you’re taking about 1,000-1,500mg per dose. To make a tea, decoct the powder in milk or coconut milk, simmering it gently for 10 minutes (don’t let it boil!).
