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Sleep Checklist: Setting, timing & more!

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Beyond the occasional late night, many people suffer from poor sleep. In Canada, 1 in 2 adults have trouble going to sleep or staying asleep and 1 in 5 do not find their sleep refreshing.

If you have ever had one too many restless nights, consider a sleep checklist to help reset your routine. It's up to you if you want to treat it like an actual checklist where you mark things off or if you want to apply it as a mental note to help you wind down in the evening. Either way, it’s sure to help bring some peace to your evenings.

Sleep Checklist: Timing

- Make it a habit to wake up around the same time every day (even on days off)

- Avoid consuming heavy meals, alcohol or loads of sugar a few hours before bed

- Aim to get 7-8 hours of quality sleep every night

- Skip having coffee too late in the day. A good rule of thumb is to not consume any caffeine 5-8 hours prior to bedtime.

- Avoid stressful situations/conversations before bed.

Sleep Checklist: Setting

- Create a soothing bedtime routine that relaxes your mind and body before bed. This could be anything from taking a bath, with a CBD-infused bath bomb for more relaxation, to playing music, to diffusing essential oils that promote calmness and bring a greater sense of peace to the mind and body.

- Sleeping in a dark, cool, quiet and comfortable bedroom is essential. If this doesn't sound like the bedroom you're sleeping in, invest in the tools to make it so. That might be a blackout curtain, a new soft comforter or adjusting the temperature to your room to be the ideal sleeping temperature. According to the Sleep Foundation the best temperature to have your bedroom set at is around 65 degrees Fahrenheit but most doctors recommend to keep the thermostat between 60-67 degrees Fahrenheit for the most comfortable sleep.

- Avoid using electronics at least 1 hour before bed. The blue light found in devices such as cell phones and tablets stop the production of Melatonin, which is the hormone that your body produces to let it know when it's time to go to bed.

Sleep Checklist: Other factors

Consider incorporating one or more of these tips below

- It has been proven that daily exercise is a vital factor for living a healthy, well-balanced lifestyle. It even has a positive effect on sleep, but unless you are doing a low impact activity such as yoga or an evening walk, it is best to keep your workouts to 5-6 hours before bed.

- Keep a sleep journal to look for possible patterns on nights where your sleep is most affected. This can help you narrow down what exactly is stopping you from achieving a slumber sleep.

- Consider over-the-counter supplements such as CBD. One of the most reported effects of CBD is how it aids the body's ability to promote quality sleep. It works as a natural sleep aid, as it relaxes the mind and body. This can be especially helpful for those with chronic stress or anxiety who have a hard time unwinding at the end of the day, falling asleep or staying asleep. If you need some help figuring out which CBD product is right for you, we’ve got that covered, too.

Which CBD product is good for sleep?

Gummies and Oils are the most popular and effective for promoting quality sleep. Check out our blog post 'How To Use CBD for Sleep' to learn more on how to find a product suited for your needs.


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