The Ultimate Sleep Checklist

Last Updated: JUN 26, 2023

Are you tired of restless nights and waking up feeling groggy? Sleep is a crucial part of our lives, yet many of us struggle to get the quality rest we need. With countless suggestions out there, finding the right solutions for your sleep can be overwhelming. That's why we've crafted the "ultimate sleep checklist" - a comprehensive guide filled with engaging tips and tricks to help you improve your sleep.

Sleep is personal, and what works for one person may not work for another. So, it's essential to experiment and find the methods that resonate with you. By incorporating these ideas into your routine, you'll be well on your way to enjoying the deep, restorative sleep you deserve.

But remember, consistency is key. Give these techniques a dedicated week of trial to truly assess their impact on your sleep. To track your progress, we recommend keeping a sleep diary. Start by downloading our printable sleep diary, and embark on your journey towards better sleep.

Ultimate sleep checklist

Now, let's dive into the enchanting world of sleep improvement:

1. Establish a Sleep Routine:

Set a consistent bedtime that aligns with your body's natural rhythm. By going to bed at the same time each night, you'll signal your brain and body that it's time to unwind and prepare for slumber.

2. Embrace the Luxury of Silk Sheets:

Elevate your sleep experience with silk sheets, known for their temperature-regulating properties. Not only do they feel incredible against your skin, but they also help maintain a comfortable body temperature throughout the night, promoting uninterrupted rest.

3. Banish Bedroom Humidity:

Ensure your sleep sanctuary is not damp and stuffy. Consider using a dehumidifier to maintain a comfortable level of humidity, creating an environment conducive to restful sleep.

4. Enhance Air Quality with a Salt Lamp:

Experience the rejuvenating effects of a salt lamp, renowned for its ability to purify and nourish the air. Let its soft glow and negative ions create a serene ambiance in your bedroom, helping you breathe easier and sleep more soundly.

salt lamps

5. Find Neck Nirvana with a Contouring Pillow:

Bid farewell to neck pain and discomfort by investing in a contouring pillow. Its unique design molds to the shape of your neck, providing optimal support and alignment for a blissful night's sleep.

6. Discover the Perfect Bed Firmness:

The right level of bed firmness is crucial for a restorative slumber. Experiment with different options until you find the ideal balance that supports your body and promotes deep relaxation.

7. Unwind with a Pre-Bedtime Bath:

Immerse yourself in tranquility by indulging in a relaxing bath an hour before bed. Enhance the experience by adding sleep-inducing essential oils, such as lavender or chamomile, to help calm your mind and prepare your body for rest. 

8. Embrace the Soothing Aroma of Eucalyptus:

Keep eucalyptus bunches in your bathroom for a refreshing and invigorating scent. The aromatic properties of eucalyptus can create a spa-like atmosphere and promote a sense of calm as you wind down before sleep.
plants in shower

9. Steer Clear of Alcohol and Late-Night Eating:

Avoid consuming alcohol or heavy meals up to three hours before bedtime. These can disrupt your sleep patterns and lead to restless nights, making it harder to wake up refreshed in the morning.

10. Savor the Silence:

Refrain from indulging in a late-night feast up to three hours before you dive into dreamland. Give your body a break from digestion and let it prepare for a night of uninterrupted slumber.

11. Harness the Power of Magnesium:

Boost your sleep quality by taking a magnesium supplement 30 minutes before bed. Magnesium is known to relax muscles, ease anxiety, and promote a deeper and more restful sleep. 

12. Green Oasis in Your Sleep Sanctuary:

Sprinkle your bedroom with the vibrant touch of nature by adding enchanting plants. Not only will they bring life and freshness to your space, but they also purify the air, creating a tranquil haven for rejuvenating sleep.
Plants in bedroom

13. Unveil Your Radiance:

Before you dive into dreamland, pamper your face with a delightful cleanse. Wash away the day's worries and rejuvenate your skin, leaving it refreshed and ready for a night of restoration with a good quality face wash.

14. Bedtime Tea Delight:

Sip on a cup of bedtime tea and let its soothing properties whisk you away to a world of tranquility. A delightful blend with chamomile is the perfect companion to relax your mind and prepare your senses for a peaceful slumber.
tea for bed

15. Muscle Meltdown:

Show your tired muscles some love with an indulgent massage session. Whether it's the comforting embrace of a hand massager or the luxurious sensation of a chair massager, melt away the day's tension and create a heavenly experience of relaxation before bedtime.

16. Bedding Bliss:

Ensure your bedding is not just clean but also dry and free from humidity. Wrap yourself in a cocoon of comfort and freshness as you drift into the realms of rejuvenating sleep. 

17. Cool Down for Dreamtown:

Embrace the bliss of a cooling mattress topper or a pillow with a refreshing cooling strip. Let the subtle touch of coolness lull you into a serene slumber, providing relief on warm nights and an added layer of comfort for a truly dreamy experience.

18. Snuggle Up and Stay Toasty:

Keep a cozy throw within reach, so you can snuggle up and ensure you're warm enough throughout the night. With this comforting companion by your side, you'll embrace the perfect balance of warmth and comfort, inviting sweet dreams into your sleep sanctuary.

19. Embrace the seasons with the perfect duvet:

Also known as a duvet in Australian lingo. Match the thickness of your doona to the changing weather, ensuring optimal comfort and coziness throughout the year.

20. Set the Stage for Serenity:

Transform your bedroom into a sanctuary of tranquility before bedtime. Illuminate the space with the gentle flicker of candles, serenade your senses with soft, soothing music, and let the enchanting aromas of essential oil diffusers whisk you away to a world of relaxation. For some, the melodic symphony of trickling water can be the ultimate lullaby.
candles for sleep

21. Power Down, Unplug, Unwind:

Bid farewell to the digital world by avoiding the temptation of your phone for at least 30 minutes before bed. Disconnect from the buzzing notifications and immerse yourself in a screen-free oasis, allowing your mind to unwind and embrace the serenity that sleep brings.
power off

22. Pop on a silk hair bonnet

Elevate your beauty sleep routine and indulge in the luxury of a satin hair bonnet. Let this enchanting accessory work its magic as it gently cradles your tresses, preventing friction, reducing frizz, and preserving your hairstyle overnight. Wake up to silky-smooth locks and a touch of glamour, all thanks to the magical satin embrace of a hair bonnet.
satin hair bonnet

23. Consider headphones for sleeping:

Slip into a realm of tranquility as you don these cozy headphones designed for bedtime bliss. With soft, cushioned earpieces and soothing melodies or white noise playing, you'll drift away to dreamland in the most serene and harmonious way possible. Say goodbye to distractions and hello to a night of undisturbed rest, all thanks to the comforting embrace of sleep headphones.


sleep headphones

      So, lets embark on this captivating journey towards better sleep, and let the ultimate sleep checklist be your trusted companion. Rest assured, a world of serene nights and energised mornings awaits you. Sleep tight, and wake up refreshed.