You Snooze, You Win: The Only Sleep Hygiene Checklist You’ll Ever Need

Man in bed following his sleep hygiene checklist

The science of sleep has grown by leaps and bounds over the last decade or so. Thank heavens, because a staggering 70% of Americans report getting insufficient sleep at least once a month, and over 10% report awful sleep nearly every night. 

It's an insomnia epidemic, folks. Knowing that this problem is largely caused by the creep of modern technology, it's all the more important to practice good sleep hygiene to get the rest you need.

Creating a sleep hygiene checklist can have great benefits for your internal clock, and help make sure your sleep is on point in terms of both quality and quantity.

It's been proven that quality sleep improves your overall quality of life. It helps support your cognitive function, fights disease, and enhances your body's ability to recover from hard pursuits like weightlifting, martial arts, and climbing un-summited mountains (you know, your average weekend).

Let's take a look at the science behind sleep hygiene and why creating a sleep hygiene checklist is so powerful.

What Is Sleep Hygiene?

Generally speaking, sleep hygiene is a set of nightly habits and behaviors that lead to better rest and, as a result, a higher quality of life. 

Just as with your physical hygiene, minding your sleep hygiene habits ensures that you stay on top of your game. Sleep hygiene includes things like maintaining a regular sleep schedule, and avoiding excessive brain stimulation during your pre-bed routine.

It also includes your mattress firmness, room temperature, ambient or white noise that you may prefer, and managing your stress level.

Ultimately, everyone's sleep hygiene is going to look a little bit different depending on their individual physiologies and work/life balance. With this in mind, you should consider creating a customized sleep hygiene checklist.

Let's go over a quick list of things that you might consider when creating your checklist and then expound upon each item.

Habits You May Find on a Sleep Hygiene Checklist

  • Bedtime
  • Room temperature
  • Ambient noise/White noise
  • Avoidance of Certain Food and Drink
  • Shower Routine
  • Sleep Supplements
  • Meditation
  • Blue Light Avoidance
  • Maintain Consistent Darkness

Bedtime

It's no coincidence that one of the first routines you learn as a child is maintaining a consistent bedtime. News flash: it wasn't because your parents wanted to get you out of their hair at night (most of the time). Maintaining a regular sleep schedule is crucial to keeping your circadian rhythm in sync and giving you the best chance at productive daylight hours.

Sticking to a consistent bedtime should be of the utmost importance when it comes to your quality of life. Make this one number one on any sleep hygiene checklist.

Room Temperature

According to many sleep studies, the optimal temperature in which to sleep for human beings is 60-67 degrees Fahrenheit. Physiologically speaking, humans seem to sleep best in the low-to-mid sixties, though there is some variance. You'll definitely want to experiment.

If that seems too cold for you, or if your partner can't handle the room that cold, you can find ways to compromise. There aren't any laws against adding an extra blanket, and the body is quite good at regulating its own temperature when the external environment isn't too hot. 

Ambient Noise/White Noise

A trusted method for getting babies and toddlers to nod off, white noise machines are becoming wildly popular with adults, as well. Most conventional wisdom suggests that you keep your bedroom as silent as possible. However, new studies  — and our own experience  — suggest that using your preferred sound and volume of white noise can help even the oldest of babies sink into a powerful, restorative sleep. 

White noise played at a reasonable volume can help your brain focus on something other than stressful thoughts and needless worries. Be gone, Sunday Scaries! It's also a magnificent way of drowning out external stimuli like leaky faucets or street racers zooming past your window at night.

Avoid Certain Foods and Drinks

Along with nicotine, alcohol and caffeine can have a profoundly negative effect on your quality of sleep. 

Obviously, caffeine patently prevents you from sleeping, while alcohol dehydrates the body and inhibits deep sleep phases. While overconsumption of alcohol will make you pass out, you're getting some seriously garbage-level sleep. 

Spicy foods can irritate your digestive system, as can any other hard-to-digest food such as dairy products. Ultimately, it's wise to consider a cutoff time for all food and drink other than water or the occasional bland midnight snack. Anything else and you're doing your sleep hygiene (and your waistline) a great disservice.

We recommend avoiding all food and drinks for the 2 hours preceding the time when you want to be "lights out" asleep.

Shower Routine

Similar to maintaining a consistent room temperature in your bedroom, maintaining a consistent shower routine is important to help regulate body temperature. If you are a night-time shower fan (we hope you are), this is especially important. A warm (not hot) shower can help gently lower our body temperature to an optimal level, which in turn lends itself to faster, more restful sleep. 

Sleep Supplements

Healthy sleep supplements like Hibernate use drug-free blends of melatonin (always microdosed), minerals, electrolytes, and antioxidants to help ease the body and the brain's neurotransmitters into a natural, more gradual, and restful sleep. 

A healthy supplement  — like Hibernate  — will also help boost muscle recovery, and even improve your sex life. After all, poor sleep leads to lower testosterone, abnormal sperm, and (gasp) smaller testicles.

One more time for those of you who just did a double-take. Poor sleep can give you tiny family jewels and scraggly, weird-shaped sperm

Now, before you go and immediately pound a bunch of sleeping pills, remember that we're talking about your sleep hygiene checklist. We don't want drugs or anything that interferes with healthy, natural sleep processes. So, take it easy on the knockout sleep aids and add a safer supplement to your sleep hygiene routine. Your partner will thank you for it.

Meditation 

You might have heard of this little institution called Harvard Medical School. Ring a bell? Well, the folks at Harvard have found that practicing mindfulness meditation can significantly reduce stress and anxiety. 

Do you know two of the biggest sleep thieves? You guessed it — stress and anxiety. 

For those of you who haven't dipped a toe into the world of meditation yet, you might imagine someone sitting cross-legged chanting "ommmm" with their forefingers and thumbs touching. 

While that's not necessarily incorrect, that's also pretty atypical (and maybe a little insensitive). Rather, modern meditation methods (say that three times fast) focus on breathing and relaxation. Gaining mindfulness through physical self-awareness, for as little as one minute at night, can have profound effects on your "sleep onset"  — the amount of time it actually takes you to fall asleep.

If you really want a pro tip, try meditating with white noise and knock out two things on your sleep hygiene checklist. 

Avoid Blue Light

Ah, the dreaded blue light! There are several ways to avoid the demonized blue light that emanates from our smartphones, wrecking our internal clocks and sending our brains on a gauntlet of nocturnal notifications and never-ending doom scrolls.

Blue-light blocking glasses are our preferred method. Or, you can do the obvious: put the phone down, bro. You can watch NFL highlights on YouTube tomorrow.

If you absolutely have your phone at your bedside for an alarm clock, keep it on airplane mode and set the alarm early — at least 2 hours before you aim to be asleep.

Maintain Consistent Darkness

Finally, you need to make sure to keep your bedroom as close to a "cave" as possible. Our brains still have a physiological "off" switch left over from the early days of the species. That switch gets flipped much easier if you maintain consistent darkness in your cave.

Use blackout curtains. Put tape over any tiny lights in your room. Or, remove them entirely.

This goes hand-in-hand with avoiding blue light, as well. The cavemen didn't have Amazon Prime sending them emails about discounts on bumper plates at 3am. You shouldn't either.

Create a Checklist That Works Best for You

The items listed above are only tips. You're a big boy, and you can make your own decisions. Hibernate just wants to help you along the way by promoting healthy sleep. Healthy sleep makes for stronger men, and stronger men make for a better world. 

You may not need a physical checklist after a few weeks of practice. That being said, if you're a control freak (here's looking at you triathletes and 5/3/1ers) and you absolutely have to chart your progress, go to town, tiger. Just don't do it on your phone's Notes app before you lie down in bed.

Creating that sleep hygiene checklist is the beginning of the domino effect toward a healthier lifestyle. If you start to catch yourself skipping a dose of Hibernate or sneaking an extra couple hours of ESPN at night, remember this: better sleep means a better quality of life.

Once your checklist is ready, contact us to start your subscription towards quality sleep today.


melatonin-supplement-for-sleep-90-capsules-hibernate-systems
Hibernate Sleep Formula - Hibernate Sleep Formula
Hibernate Sleep Formula: Melatonin Supplement for Sleep
Hibernate Sleep Formula: Melatonin Supplement for Sleep
Hibernate Sleep Formula: Melatonin Supplement for Sleep
Hibernate Sleep Formula: Melatonin Supplement for Sleep
Hibernate Sleep Formula: Melatonin Supplement for Sleep
Hibernate Sleep Formula: Melatonin Supplement for Sleep

Hibernate Sleep Formula: Melatonin Supplement for Sleep

"this stuff really works! i've tried a couple of other products, but hibernate is by far the best sleep aid i've tried and i plan on using it for years to come." -- Alan G.
Regular price$39.99
/
Shipping calculated at checkout.

Beat insomnia and finally get the sleep you deserve! Hibernate's optimized blend of natural minerals, antioxidants, and electrolytes supplies your body with what it craves for restorative and deep sleep. 

This best-selling melatonin supplement promotes relaxation for the ultimate quality of sleep and improved muscle recovery. Sleep like a man so you can live like a champion.

    Rather than mimicking or blocking chemical processes in the brain, Hibernate supplies optimized doses of four key nutrients which are often found deficient in men as they age:

    * Zinc Orotate

    * Magnesium Citrate

    * Vitamin D3

    * Micro-Dosed Melatonin

    These ingredients (typically inhibited by lifestyle stressors or depleted after intense training sessions) help initiate the cascade of events that lead to deep, recuperative sleep, boost hormone levels, and allow men to wake up ready to attack the day.*

    World's Best Night's Sleep Plan
    1. Take 3 tiny Hibernate capsules 1-2 hours before bed
    2. Dim the lights
    3. Let the hormonal sleep cascade work its magic
    4. Wake up feeling like a champion

    Use collapsible tabs for more detailed information that will help customers make a purchasing decision.

    Ex: Shipping and return policies, size guides, and other common questions.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    Customer Reviews

    Based on 48 reviews
    85%
    (41)
    13%
    (6)
    2%
    (1)
    0%
    (0)
    0%
    (0)
    T
    Thomas Peterson (Sacramento, US)
    Great sleep!

    I use Hibernate for sleeping with my busy work schedule. It helps me stay asleep at night and provides me with energy for my next days work.

    A
    Andreas D. (Sunnyvale, US)
    Quality supplement and works as intended

    Micro dosing melatonin is a sensible idea and the additional Magnesium, Vitamin D3 and Zinc complement the melatonin well for a relaxed, deep sleep.

    M
    Mitch P. (Sacramento, US)
    Subtle and more quality sleep

    I've had stomach issues and shorter sleeps with other sleep supplements. Hibernate is subtle and helps me get more quality sleep. Thank you!

    D
    Donald Vick (Purcellville, US)
    Happy with results

    I’m pretty happy with the results so far, will order again.

    m
    michael glass (Honolulu, US)
    Honest review

    I have been using Hibernate for the past week and a half. Previously, my pre-bed ritual involved taking multiple "sleep related" supplements including herbs, amino acids and minerals. Since beginning to use Hibernate, I no longer take anything other than Hibernate except for a CBN gummy. As for results, I am falling asleep easily and while I still wake up once in the predawn hours to go to the bathroom ( I am a 71 yr. old male), I am able to fall back to sleep quickly and wake at my normal time with no "hangover"whatsoever. My sleep is still a "work in progress" but overall, Hibernate is a good step in the right direction.

    J
    Jeff Dudzienski (Pittsburgh, US)
    Thoughts

    I’ve been sleeping more consistently during the last two weeks. This product has played a positive role in my ability to stay asleep thru the night.