Deep Sleep Mastery
Sleep Optimization Checklist
Your complete guide to achieving the best sleep of your life. Follow this checklist daily for 30 days and transform your nights forever.
Tonight’s Progress
0 of 24 completed
Evening Wind-Down (6-8 PM)
Dim overhead lights and use lamps instead
Activate blue light filters on all devices
No caffeine after 2 PM (check labels!)
Finish intense exercise at least 3 hours before bed
Sleep Environment Setup
Set bedroom temperature to 65-68°F (18-20°C)
Block all light sources (or use sleep mask)
Minimize noise (white noise machine if needed)
Check pillow and mattress comfort
Pre-Bed Routine (30-60 min before)
Turn off all screens (TV, phone, computer)
Take warm shower or bath
Do relaxing activity (reading, meditation, stretching)
Brain dump worries or tomorrow’s tasks in journal
Tech & Tracking
Set smart alarm for optimal wake time
Activate sleep tracking app/device
Enable Do Not Disturb mode
Charge devices outside bedroom (or 6+ feet away)
Mind & Body Check
Practice 4-7-8 breathing technique (3 rounds)
Do progressive muscle relaxation
Think of 3 things you’re grateful for
Visualize peaceful, calm scene
Remote Worker Specific
Close laptop and clear workspace 1 hour before bed
Set clear ‘work end time’ boundary
Create transition ritual (change clothes, walk around block)
Maintain consistent sleep schedule even on weekends
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💡 Pro Tips
- • Start with just 5 items from this list and gradually add more
- • Consistency matters more than perfection – aim for 80% completion
- • Track your sleep quality each morning to see what works best for YOU
- • If you use CPAP, do your cleaning routine during the “Evening Wind-Down” phase