Bedtime Routine Checklist

This checklist comes from recommendations during the episode with Amy Bender, PhD (episode 137) and the excellent book I recommend by Matthew Walker called Why We Sleep.

1.         Go to bed and wake up at the same time every day, including weekends.

2.        See plenty of bright light in the morning hours to assist in setting the next wake/sleep cycle in your brain. If you skin can be exposed to sunlight for 30 minutes per day, in the morning hours particularly, all the better.

3.        Avoid vigorous exercise, like running, within two hours of bedtime.

4.       Avoid caffeine, at least after 11 AM, and alcohol altogether.

5.        Naps are great but avoid naps longer than 30 minutes in the second half of the day. Generally, naps should be 20-30 minutes or ~90 minutes to match the timing of sleep cycles best.

6.       Make the bedroom as dark as possible and cool. 64-65 F (18 C) is ideal for most people.

7.        Follow a routine to relax and unwind before bedtime.

• Dim lights

• Use a method for blocking blue light on any screens if can’t avoid the screen, or use blue light blocking glasses

• Put phones away

• Stop looking at social media and emails

• Take a warm shower or bath; two minutes is enough. This helps bring blood to the skin and put moisture on it, both of which accelerate cooling of the body that can hasten sleep onset.

The bed and bedroom are for sleeping. Lying in bed awake for more than 20 minutes teaches your brain that the bed, and bedroom, are places for being awake. Get up if you can’t sleep, and go into another room until you are sleepy. Never do work or look at screens while in bed; reading is okay if it’s part of your bedtime routine, but it should never be work-related.