Sleep Optimization Checklist

Evidence-based strategies to improve your sleep quality and support thyroid health

Complete Sleep Optimization Guide

Quality sleep is essential for thyroid function and overall health. This comprehensive checklist is based on recommendations from leading health organizations including Harvard Health, National Sleep Foundation, and the American Academy of Sleep Medicine.

Sleep Optimization Checklist Illustration

😴 Sleep Quality Matters

Proper sleep hygiene is crucial for thyroid hormone regulation and overall wellness. Follow this evidence-based checklist for better sleep quality.

Essential Sleep Optimization Strategies

Evidence-based recommendations for better sleep quality

🌙

1. Sleep Schedule

  • ✓ Consistency: Go to bed and wake up at the same time every day, including weekends (consistent 7-9 h sleep) [Harvard Health, VA, CCI WA]
  • ✓ Rhythm: Maintain regular sleep rhythm to support circadian stability
🏠

2. Bedroom Environment

  • ✓ Temperature: Keep bedroom cool (approx. 60-67 °F / ~15-20 °C), dark, and quiet [Harvard Health, National Sleep Foundation]
  • ✓ Comfort: Use comfortable mattress and pillows [Harvard Health]
  • ✓ Purpose: Use bed only for sleep and sex—avoid TV/work in bed [CCI WA]
🌅

3. Evening Wind-Down Routine

  • ✓ Relaxation: Start relaxing routine 30-60 min before bedtime: read, calm music, warm bath, gentle stretching [Harvard Health, VA]
  • ✓ Electronics: Any electronic devices should be turned off or limited to calming audio [Harvard Health]
🍽️

4. Substances & Meals

  • ⚠️ Caffeine: Avoid caffeine and nicotine for at least 4-6 h before bed [CCI WA]
  • ⚠️ Alcohol: Avoid alcohol within 3-6 h before bed [CCI WA, AASM]
  • ⚠️ Meals: Avoid heavy meals close to bedtime—allow several hours buffer
☀️

5. Daytime Activity & Light

  • ✓ Exercise: Engage in regular exercise, but finish vigorous activity at least 3 h before bedtime [VA, CCI WA]
  • ✓ Light Exposure: Get natural light exposure during the day to reinforce sleep-wake cycle [AASM]
😴

6. If You Can't Fall Asleep

  • ✓ Strategy: If unable to sleep within ~20 min, get out of bed and do something relaxing or boring in dim light until sleepy, then return to bed [CCI WA, VA]
🧘‍♀️

7. Managing Worries

  • ✓ Worry Time: Set aside time (at least 2 h prior) to write down worries/to-do items so the bed remains a worry-free zone [VA, CCI WA]

Important Notes & Considerations

Additional information for optimal sleep optimization

🔬

Evidence-Based Approach

  • ✓ Sources: Harvard Health, National Sleep Foundation
  • ✓ Organizations: American Academy of Sleep Medicine (AASM)
  • ✓ Research: VA, CCI WA clinical guidelines
  • ✓ Thyroid Focus: Each tip supports thyroid health through better sleep

📋 Evidence-Based Sleep Optimization

This checklist is compiled from recommendations by leading health organizations and sleep experts. Each tip is designed to support your thyroid health through better sleep quality.

← Back to Home