If you wake up during the night to pee, it is likely a sign of a hormonal issue or you drank too much water right before bedtime.
If you feel like your sleep isn’t deep and restful, or you just want to optimize your sleep, it’s essential to clean up your bedtime routine.
Sleeping well requires that the right signals are received in the brain to initiate the “falling asleep” process. The following checklist is what you can do to start sending the right signals to your brain and rescue your sleep. If you do these simple 17 things, you will sleep well.
The 17-Item Perfect Sleep Hygiene Checklist
Do this at night:
- Don’t take medications or supplements to help you sleep.
- Eliminate light after the sun goes down. Turn off all your lights, lamps, TVs, phone screens, computer screens, and other manmade lights. Use candles or red light bulbs, if you need light.
- Let your eyes and skin sense darkness after the sun sets.
- Don’t eat after the sun goes down. Your last meal should be eaten while the sun is still up.
This may be obvious, but make sure you’re doing it:
- Your bedroom should feel cold to cool at night.
- Wear non-restrictive comfortable clothing to bed that doesn’t trap heat in your body. Or wear nothing at all!
- If you have difficulty sleeping, avoid caffeine and other stimulants.
- Do something calming before bed such as gentle yoga, meditation, or reading a book.
- Sleep in a comfortable bed. That means the mattress, blanket, pillows, and other parts of the bed shouldn’t cause discomfort or pain. This also means there should be enough room to lie comfortably. If you have 92 dogs sprawled out in the bed with you and it makes you uncomfortable, then you need to start kicking dogs out or get a quadruple-XXL-super-deluxe-extra-wide-kingsized bed…
Are you interested in learning the other 8 items on the checklist?
The rest of the sleep checklist and post includes:
- What to do during the day to create sleep at night. This includes one little-known practice that sleep is dependent on. If you’re not doing this, your sleep will suffer.
- More detailed information about the “Do this at night section” mentioned earlier in this post.
- What you should be doing every night before going to bed.
- How to set up the perfect sleeping environment in your home and your bedroom.
- Learn what things most people don’t know about creating optimal sleep.
- The best healthy lighting and red light bulbs for your home.
If you’re ready to learn about The Perfect Sleep Protocol, reclaim your ability to sleep, heal, and wake up feeling rested, sign up for Meridiogram to unlock exclusive access to the subscriber-only Meridiogram Learning Library.
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