Sleep Checklist

The Ultimate Sleep Checklist: Aligning Your Circadian Rhythm for Restful Nights.

Getting quality sleep isn’t just about going to bed at the right time—it’s about creating habits that support your circadian rhythm and set you up for deep, restorative rest. Below is a step-by-step checklist to optimize your daily and nighttime routine, incorporating Lulla’s sleep-enhancing products to help you drift off easily and wake up refreshed.

Morning Routine: Setting the Foundation for Sleep

☑ Get Natural Sunlight Exposure – Step outside for at least 10-15 minutes in the morning to regulate your internal clock. ☑ Stay Hydrated – Start your day with a glass of water to wake up your body and support overall health. ☑ Avoid Caffeine Late in the Day – Limit coffee or energy drinks to the morning and early afternoon to prevent sleep disruption. ☑ Move Your Body – Engage in light exercise or stretching to reduce stress and improve sleep quality at night.

Afternoon Routine: Preparing for a Smooth Transition to Night

☑ Maintain a Consistent Schedule – Try to wake up and go to bed at the same time each day, even on weekends. ☑ Limit Blue Light Exposure – If working on screens, wear blue light blocking glasses in the afternoon to prevent melatonin suppression. ☑ Avoid Heavy Meals Close to Bedtime – Opt for light, protein-rich snacks instead of spicy or fatty foods that can disrupt sleep.

Evening Routine: Winding Down for Rest

☑ Dim the Lights – Lowering light exposure in the evening signals your brain that bedtime is approaching. ☑ Use a Pillow Mist – A few sprays of a lavender or jasmine pillow mist can help create a relaxing atmosphere. ☑ Engage in a Relaxing Activity – Read a book, listen to calming music, or meditate to ease into sleep mode. ☑ Limit Screen Time Before Bed – Try to avoid screens at least an hour before sleep to prevent melatonin suppression.

Bedtime Routine: Optimizing Your Sleep Environment

☑ Keep Your Bedroom Cool and Dark – A temperature of 16-19°C (60-67°F) and blackout curtains help signal nighttime. ☑ Wear a Silk Sleep Mask – Block out any residual light to maximize deep sleep. ☑ Use Breath Strips for Nasal Breathing – Encourage proper airflow and reduce snoring for uninterrupted rest. ☑ Take a Sleep Supplement – A magnesium and L-theanine blend can help your body and mind relax before bed.

Final Thoughts

Following this sleep checklist will help align your circadian rhythm and create the perfect conditions for high-quality rest. Small, consistent changes can lead to deeper sleep, more energy, and better overall well-being.

Explore Lulla’s sleep-enhancing accessories and supplements to make your nightly routine even more effective. Ready to take control of your sleep? Start today!