Sleep Hygiene Checklist (Non-Negotiable 7)

What is Sleep Hygiene Checklist (Non-Negotiable 7)?

Seven non-negotiable sleep rules that every sleep researcher agrees on. Not hacks or biohacks — the fundamentals. Most people who think they need melatonin or sleep trackers actually just need to follow these 7 rules consistently. Fix the basics before adding supplements.

Is there evidence for it?

How do you do Sleep Hygiene Checklist (Non-Negotiable 7)?

1. 1.1. CONSISTENT SCHEDULE: same bedtime and wake time every day, including weekends. Variation of more than 1 hour disrupts your circadian rhythm (this is the #1 rule)
2. 2.2. COOL ROOM: set thermostat to 65-68°F (18-20°C). Core body temperature must drop for sleep onset. A cool room facilitates this. Warm body, cool room is the formula
3. 3.3. DARK ROOM: pitch black. Blackout curtains or sleep mask. Cover all standby lights. Even dim light through closed eyelids reduces melatonin production by 50%+
4. 4.4. NO CAFFEINE AFTER 2 PM: caffeine's half-life is 5-6 hours. A 2 PM coffee means 50% of that caffeine is still in your brain at 7-8 PM. For sensitive people: noon cutoff
5. 5.5. NO SCREENS 1 HOUR BEFORE BED: or at minimum, use blue light blocking glasses + night mode. But honestly, the stimulation is worse than the light — your brain needs wind-down time
6. 6.6. NO ALCOHOL WITHIN 3 HOURS OF BED: alcohol is the most misunderstood sleep disruptor. It makes you fall asleep faster but destroys REM sleep quality. You wake feeling unrested
7. 7.7. EXERCISE DAILY BUT NOT WITHIN 3 HOURS OF BED: exercise improves sleep quality dramatically, but too close to bedtime raises core temperature and cortisol when both should be declining

How long does it take?

No extra time — just consistent habits.

Is it hard to start?

medium.

> how Shift handles sleep

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.