🛌 Ultimate Sleep Hygiene Checklist for Perimenopause

1) Evening Foundations (2–3 hrs before bed)

• ⚡ No caffeine after 2pm
• ⚡ Skip alcohol nightcaps (often cause 3am wake-ups)
• Eat dinner 2–3 hrs before bed (lighter meal)
• Taper liquids 90 min before bed to reduce bathroom trips

2) Light, Screens & Mind Calm (60–90 min before bed)

• ⚡ Dim the lights (warm/low only)
• No phones/TV in last 60 min (or use blue-light filters/glasses)
• “Worry dump”: jot tomorrow’s to-dos, then close the notebook
• Wind-down ritual: 5–10 min breathing, prayer, or gentle stretch

3) Targeted Nutrition & Supplements

• ⚡ Magnesium glycinate 60–90 min before bed (if using)
• Optional calm stack: pair with glycine or L-theanine (if tolerated)
• Magnesium-rich foods earlier: leafy greens, pumpkin seeds, cacao
• Avoid late spicy/heavy meals (raise core temp, disturb sleep)

Note: Follow product labels. If you have a medical condition or take meds, consult your healthcare provider.

4) Bedroom Environment

• ⚡ Cool room: 18–20 °C (65–68 °F)
• Darkness: blackout curtains or eye mask; cover bright LEDs
• Quiet: white noise or earplugs if needed
• Device-free zone: charge electronics outside the bedroom

5) Consistent Timing

• ⚡ Fixed bedtime ±30 min (even weekends)
• Fixed wake time ±30 min
• Naps: short <20 min, before 3pm

6) Morning Reset

• ⚡ Outdoor light 5–10 min within 1 hr of waking
• Gentle movement (walk, stretch)
• Protein-forward breakfast to steady cortisol/glucose

7) Heat, Hormones & Night Sweats

• Cooling kit: breathable PJs, light sheet, bedside water, mini fan
• Limit evening hot-flash triggers (spicy food, alcohol, sugar)
• Layer strategy: quick add/remove blanket for temp control

8) Mindset & Wind-Down Boundaries

• No big decisions after 8pm
• Swap doom-scrolling for gentle reading (paper or e-ink)
• If awake >20 min: get up, dim light, quiet activity → return when drowsy

⚡ Quick Wins (start here if overwhelmed)

• No screens last 60 min
• Magnesium glycinate 60–90 min pre-bed (if using)
• Room cool + dark + quiet
• Consistent bedtime/wake time (±30 min)
• Morning outdoor light 5–10 min

Weekly Consistency Tracker

Circle or note your nightly total. Goal: average 8+ checks/night. If you’re stuck under 6, fix Quick Wins first, then add one habit at a time.