Sleep Hacks for Busy People — Checklist

A bedtime checklist drawn from the book's tips, for busy people who want to fall asleep faster and wake up steadier.

Each item below is a tip title from the book, turned into a tick-box you can print and reuse. Tick them off on screen, or use the print button for a paper copy.

Print this checklist

• Build a Schedule You Can Actually Keep — Pick a bedtime and wake time you can hold on most nights, not just ideal ones.
• Create a Clear Cue That Work Is Over — Choose one closing action — shut the laptop, silence work alerts — and repeat it nightly.
• Park Tomorrow's Tasks Before Bed — Write tomorrow's top tasks down before bed so they stop looping in your head.
• Block light that keeps you alert — Dim bright lights in the last hour and keep the bedroom dark.
• Make temperature and bedding comfortable — Set the room cool and fix the one bedding annoyance first.
• Keep Screen Time from Becoming Scroll Time — Give evening scrolling a stopping point instead of an open end.
• Set a Caffeine Cutoff That Fits You — Pick your last-caffeine time and hold it for a week to test it.
• Keep It Short and Make Waking Easier — If you nap, keep it short and set a bright, easy wake-up.
• Respond Calmly When You Wake at Night — If you wake, stay calm and low-light instead of checking the clock repeatedly.
• Choose One or Two Changes to Start — Start with just one or two changes from this list and keep what works.

General information only, not medical advice. If a health problem persists, please consult a qualified healthcare professional.

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