Your Sleep Health Checklist
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I go to bed and wake up at roughly the same time every day.
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I get the right amount of sleep for my age (7 to 9 hours for adults).
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My sleep feels restorative. I move through deep and REM sleep without frequent waking.
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My bedroom is cool, dark, and quiet, and I avoid screens before bed.
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I limit caffeine and alcohol after midday, eat lighter dinners, and move my body during the day.
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I give myself time to wind down and use practices that calm my nervous system.
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I get natural light in the morning and keep lights low at night to support my body clock.
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I seek support if I experience ongoing issues like insomnia or heavy snoring.
Your brain & body need sleep to repair
When we sleep our body is busy repairing tissues, rebalancing hormones and consolidating memories and new information. At the same time, the brain is clearing out metabolic waste it cannot process during the waking hours. Consistent and quality rest allows for a strong immune system, a clear mind and improved emotional wellbeing.
Understanding your circadian rhythm
Our circadian rhythm is the body clock that regulates when we feel awake and when we feel tired over a 24 hour period. It is majorly influenced by light, temperature, and hormones.
Morning light signals the brain to release cortisol which increases alertness. Evening darkness signals melatonin production which prepares the body for sleep. When our circadian rhythm is in sync, we feel more energetic during the day and fall asleep more easily at night.
Not sleeping yet feeling exhausted?
Feeling exhausted but unable to fall asleep is common and often a sign that the body and brain are out of sync. Moderate to high levels of stress (and the cortisol hormone we mentioned) keeps the nervous system in fight or flight mode which makes it difficult to enter a calm restorative state needed for sleep.
Other common factors impacting sleep include irregular sleeping schedules, too much screen time before bed (blue light tells the brain to stay awake), caffeine or alcohol, and an overstimulated mind.
Why bedtimes and sleep cycles matter
Sleep is made up of repeated cycles that last about 90 minutes each. Every cycle includes light sleep, deep sleep, and REM sleep. Light sleep helps the body transition into rest, deep sleep restores tissues and supports hormone balance and immune function, and REM sleep consolidates memory and regulates emotions.
Going to bed early allows the body to complete multiple full sleep cycles, which is important for both physical recovery and mental clarity. Late bedtimes can reduce deep and REM sleep, leaving you feeling tired, unfocused, and less resilient during the day.
