Sleep Optimization Checklist
Find the 3 sleep killers you're ignoring — in under 10 minutes.
Most people know they should sleep better but don't know where to start. This checklist audits your bedroom, habits, and timing in minutes and tells you exactly which changes will have the biggest impact on your sleep quality tonight.
This protocol is for you if you're…
Restless Sleepers
Identify the specific environmental and behavioral factors fragmenting your sleep without reading a 50-page protocol.
Busy People
A 10-minute audit that prioritizes fixes by impact — do the top 3 and you'll notice a difference this week.
Caffeine Dependents
Pinpoint whether your timing, dose, or cutoff is working against your sleep architecture.
Screen-Before-Bed Types
Specific light exposure checkpoints for morning and evening that most people miss entirely.
What's inside
- ✓Quick bedroom and routine audit
- ✓Caffeine, alcohol, and meal timing checkpoints
- ✓Morning and evening light checklist
- ✓Simple fixes ranked by likely payoff
Based on the same circadian biology research behind our Complete Sleep Protocol — distilled into a free, actionable checklist.
📄 14 pages
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