Sleep Hygiene Checklist | Good Flippin Vibes

Small changes, massive impact. Check off what you're doing right—and identify areas to improve.

Environment: Create Your Sleep Sanctuary

Cool temperature: 60-67°F (15-19°C) is optimal for deep sleep

Pitch dark: Blackout curtains, cover LED lights, use eye mask if needed

Quiet space: White noise machine or earplugs to block disturbances

Comfortable bedding: Mattress and pillows that support your body

Phone-free zone: Charge device outside bedroom (or use airplane mode)

⏰ Timing: Train Your Body Clock

Consistent schedule: Same bedtime & wake time (±30 min) every day

7-9 hours: Calculate backward from wake time

Morning sunlight: 10-15 min within 1 hour of waking

Limited naps: Max 20-30 min, before 3pm

Wind-Down: Pre-Sleep Ritual

60-min buffer: Start winding down 1 hour before bed

Screen curfew: No blue light 30+ min before sleep

Relaxation practice: Reading, meditation, gentle stretching

Warm bath/shower: Body temp drop signals sleep time

What to Avoid

No caffeine after 2pm: 6-hour half-life disrupts sleep

No alcohol 3hrs+ before bed: Fragments sleep cycles

No heavy meals 2-3hrs before: Digestion interferes with rest

No intense exercise 3hrs+ before: Elevates heart rate too much

No work in bed: Bed = sleep only (or intimacy)

Don't force it: If awake 20+ min, leave bed until sleepy

Your Week at a Glance