Sleep Hacking Checklist

Here's our 25 Step Sleep Hacking Checklist!

​Implement as many of these as you can, to improve the duration and quality of your sleep.

Sleep Hacking Checklist

Why Good Sleep Is Important

​Quality sleep helps:

  • Our bodies and minds recover from the previous day
  • Helps to lose body fat and keep us lean
  • Maintains our overall happiness
  • Allows our hormones to reset
  • Allows us to maintain mental focus
  • Keeps us healthy!


Sleep Hacking Checklist

Use these tips outside of the bedroom

  • Establish a regular pattern of times for going to bed and waking up.
  • Avoid drinking too much water in the period 2-3 hours before bedtime to avoid having to use the bathroom overnight.
  • Avoid stimulants such as caffeine and coffee late in the afternoon and evening.
  • More than 1 or 2 alcoholic drinks in an evening can disrupt sleep activity and quality.
  • Avoid the use of laptops, smartphones and tablets in the hour before your allotted bedtime.
  • Avoid large meals 2-3 hours before bedtime.
  • If you have trouble falling off to sleep, trying incorporating a snack with slow digesting carbs around an hour before bed.
  • If you do a lot of desk work, you may find it beneficial to stretch out before going to bed.
  • Avoid high sugar foods & drinks a couple of hours before bed.
  • Before bed, take a shower to help de-stress and allow warm water to invigorate you.
  • Clear your mind. It can help to make a journal of whatever is currently on your mind, so you can 'park' it and pick it up the next day.
  • Regular exercise works to fatigue your muscles as well as your mind and aids in hormone balance. This helps make you physically tired as well as mentally.
  • Try to avoid exercising too close to bedtime. This can ramp up your Central Nervous System (CNS) and make it difficult to switch off.
  • Practice common relaxation techniques such as deep breathing.
  • Read positive articles before bed to calm your mind.
  • Work with the circadian rhythms. We have evolved to go to sleep when it's dark and wake up when it's light. Avoid trying to fight this!
  • Aim for at least 7 hours of sleep. Some people need as much as 9.


Sleep Hacking Checklist

Use these tips in the bedroom

  • ​Create a relaxing sleep area: that is quiet and peaceful.
  • Ensure the room you sleep in, is as dark as possible. Use:- blackout shades, roller blind and curtains. Cover any small sources of light such as digital clocks.
  • Look to keep your bedroom relatively organised. Avoid  clutter on bedside cabinets and floors. 
  • Aim for a cool room temperature. 
  • If noise is an issue, investigate the use of a sleep machine or white noise generator to mask disrupting sounds.
  • Aim to wake up in your light sleep phase rather than deep sleep phase.
  • Use a progressive volume alarm clock to gently bring you out of your sleep rather than a sledge hammer loud buzzer!
  • Have a glass of water beside the bed for use overnight or on waking.
sleep hacking checklist

Sleep Hacking Checklist


Consider the full 24 hour cycle

What you do in the day prior to your nights sleep, governs how well you sleep.

Conversely, how well you sleep that night, drives mood and energy for the next day!

Good Sleep Is Crucial For Good Health

Make quality sleep a priority.

Your physical, mental and emotional health depend on it.

Leverage Natural Circadian Needs

Accentuate our evolutionary needs. Make bedroom extra dark and quiet to maximise sleep and when time to get up extra bright and stimulating.

Establish A Sleep Routine

We thrive on habits and consistency. By following a routine your mind and body will naturally start to prepare for sleep and waking.

Struggling To Maintain A Healthy

Our Online Nutrition Coaching Programme could be exactly what you need to provide education and accountability.
Get the support and guidance you need to help reach your goals.

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