PDF — Sleep Guide
Sleep Hygiene Checklist
A one-page daily checklist to build consistent sleep habits — following Deep Reset Labs principles.
Better sleep isn't built from one good night. It's built from consistent daily habits that give your body the right signals at the right times. Use this checklist every day to build the foundation for deeper, more restorative sleep.
How you start your day sets the tone for your sleep tonight.
Morning light + hydration + movement help anchor your circadian rhythm and support better sleep tonight.
- Got outside within 15 minutes of waking
- Got 5–15 minutes of natural sunlight
- Drank 16–32 oz of water
- Added electrolytes (if needed)
- Moved my body (walk, stretch, lift, etc.)
- Ate a nutritious breakfast
Your daily habits impact your energy, mood, and ability to sleep well.
Consistent habits during the day regulate cortisol and build the foundation for deep, restorative sleep.
- Managed caffeine (first after 60–90 min of waking)
- Stopped caffeine 6–8 hours before bed
- Got additional sunlight during the day
- Moved my body (training, walking, mobility, etc.)
- Ate whole, nutrient-dense meals
- Drank plenty of water
- Managed stress (breathing, breaks, journaling, etc.)
Start lowering stimulation and transition from "go mode" to "rest mode."
Lower light. Lower stress. Lower stimulation. This tells your body and brain it's time to rest.
- Dimmed lights 2 hours before bed
- Reduced screens, news & social media
- Did something relaxing (walk, reading, stretching, etc.)
- Prepared for tomorrow
- Practiced stress management (prayer, journal, etc.)
- Ate a light dinner (finished 2–3 hours before bed)
Create the right environment and calm your mind.
A consistent pre-sleep routine trains your body to fall asleep faster and stay asleep deeper.
- No screens for at least 60 minutes before bed
- Bedroom is cool (60–67°F), dark & quiet
- Took a warm shower or bath (if helpful)
- Used breathing, meditation, or prayer
- Read a physical book or journaled
- In bed by my target time
Daily Reflection
How would you rate the quality of your sleep last night?
How did you feel today?
What could I improve tomorrow?
The Deep Reset Labs Principles
Control the Night
Build habits that support deep, uninterrupted sleep.
Own the Day
Optimize your energy, focus, and performance.
Consistency Over Perfection
Small daily habits create big long-term results.
Sleep is the Foundation
Better sleep. Better recovery. Better you.
The Formula
Control the Night. Own the Day.
Ready to take control?
Put the checklist into practice.
OFF SWITCH is designed to work alongside your daily habits — not replace them. Use this checklist every night and let the formula do the rest.
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