Sleep Hygiene Checklist | Fern & Feather

The Connection: Sleep is the foundation of emotional regulation. When we are sleep-deprived, our amygdala (the emotional center) becomes hyper-reactive, making us more susceptible to stress, anxiety, and depression. Proper sleep hygiene is a clinical tool for mental health.

☀️ Daytime Habits

Consistent Wake Time: Wake up at the same time every day, even on weekends, to stabilize your circadian rhythm.

Morning Sunlight: Get 10-30 minutes of natural light within 1 hour of waking to signal your brain to stop producing melatonin.

Caffeine Cut-off: Limit caffeine intake to before 12 PM (or at least 8-10 hours before bed).

Physical Activity: Engage in movement daily, but avoid intense workouts within 3 hours of bedtime.

🌙 The Wind-Down (2-3 Hours Before Bed)

Digital Sunset: Turn off screens (phones, tablets, laptops) or use a blue-light filter. Blue light suppresses melatonin production.

Dim the Lights: Lower the overall lighting in your home to signal "nighttime" to your brain.

Avoid Heavy Meals: Eat your last large meal 2-3 hours before sleep to prevent indigestion from waking you.

Mind Dump: Spend 5 minutes writing a "Tomorrow List" to offload anxieties and tasks from your working memory.

🛌 The Sleep Environment

Temperature Control: Keep the room cool (ideally around 65°F / 18°C). A drop in core body temperature triggers sleep.

Absolute Darkness: Use blackout curtains or a sleep mask. Even small amounts of light can disrupt sleep cycles.

Sound Management: Use a white noise machine or earplugs to block out disruptive environmental sounds.

The "Bed is for Sleep" Rule: Avoid working, eating, or scrolling in bed. Associate the bed only with sleep and intimacy.