Sleep Optimization Coaching Checklist
Sleep Optimization Coaching Checklist
⏱ Awareness
🌿 Environment
🌙 Wind-down
💤 Deep Sleep
Track your sleep & wake time for 7 days
10 min/day
Log caffeine and screen use after 4pm
5 min/day
Identify 3 personal sleep disruptors
10 min
Declutter bedroom (no electronics)
20 min
Check room temperature (cool 18–21°C)
5 min
Dim lights 2 hrs before bed
Ongoing
Turn off screens 1 hour before bed
60 min
Do a calming breathwork or meditation
10 min
Journal 3 thoughts to release from the day
5 min
Wake up at the same time daily (yes, weekends too)
Ongoing
Drink herbal tea (e.g., chamomile or valerian)
15 min
Use blackout curtains or sleep mask
Once
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