BUDU BioSystems - Sleep Quality Checklist

Do you get adequate natural daylight exposure during the day?

Natural light exposure helps regulate your circadian rhythm.

Yes No

Do you avoid blue light (phones, tablets, computers) 2-3 hours before bed?

Blue light suppresses melatonin production, disrupting sleep patterns.

Yes No

Do you avoid caffeine after 2 PM?

Caffeine can stay in your system for 6-8 hours.

Yes No

Is your bedroom temperature between 60-67°F (15.6-19.4°C)?

This temperature range is optimal for sleep.

Yes No

Do you maintain consistent sleep and wake times?

Regular sleep schedules reinforce your natural circadian rhythm.

Yes No

Do you avoid intense exercise within 2-3 hours of bedtime?

Late exercise can increase alertness and body temperature.

Yes No

Do you avoid alcohol within 4 hours of bedtime?

Alcohol disrupts REM sleep and causes sleep fragmentation.

Yes No

Is your sleeping environment quiet or do you use white noise?

Unexpected noises can disrupt sleep quality.

Yes No

Is your bedroom completely dark at night?

Even small amounts of light can affect sleep quality.

Yes No

Is your mattress comfortable and less than 8 years old?

An old or uncomfortable mattress can cause sleep disruption.

Yes No

Do you have a relaxing bedtime routine?

A consistent routine signals your body it's time to sleep.

Yes No

Do you avoid heavy meals within 3 hours of bedtime?

Late meals can cause indigestion and disrupt sleep.

Yes No

Do you practice stress management techniques before bed?

Stress and anxiety are major sleep disruptors.

Yes No

Do you avoid naps after 3 PM?

Late naps can interfere with nighttime sleep.

Yes No

Do you limit fluid intake before bed to prevent nighttime bathroom trips?

Frequent urination can fragment sleep.

Yes No

Is your bedroom used primarily for sleep and intimacy only?

Your brain should associate your bedroom with sleep.

Yes No

Do you get out of bed within 30 minutes of waking?

Lingering in bed can confuse your circadian rhythm.

Yes No

Do you avoid sleep supplements unless prescribed by a healthcare provider?

Sleep aids can create dependency and affect natural sleep patterns.

Yes No

Do you begin winding down at least an hour before bed?

A gradual transition helps prepare for sleep.

Yes No

Do you get morning light exposure shortly after waking?

Morning light helps set your circadian rhythm.

Yes No