Sleep Hygiene Checklist

Quality sleep and the impact on mental health

Mental health issues and sleep are so deeply interconnected that it is one of the first data points we measure during the discovery phase of your programme.  We look for patterns of sleep hygiene or the habits of going to bed that indicate routines and healthy sleep practices.

So why is sleep hygiene so important?  We will cover that in the breakdown below but if you don't read on just know that it is the one thing that you can do to assist your brain and body to heal itself.

The need for quality sleep has never been so great as we continually expose our bodies to blue light waves and for many degrade the quality of nutrition to support healthy sleep and vitality.

So how can we improve it and how can we get more of it?

Below is a breakdown of the 8 top things we do on a daily basis that impact the quality of sleep.  You may not do them all, but even if there is only one that you could improve on and do well, it can make a huge difference to your long term health.

1. The Office Worker - stationary desk worker with long shifts

Getting to bed at a decent hour but cannot get to sleep for some time.

goodsky mental health retreat office worker

2. The Night Fixer - heavy coffee drinker at all times of the day

Takes forever to get to sleep plus frequent wakings, restlessness and in need of a toilet.


3. The Over Thinker - can't switch off at night with too many thoughts

Lie awake with so many thoughts rushing through your mind. Worrying about what could or has happened. Unable to get to sleep, unable to switch off.

4. The Blue Wave Rider - excessive screen usage at all times of the day

  • Takes a long time to get to sleep
  • waking unrefreshed
  • feel exhausted
  • increased colds and flu's
  • Afternoon crashes 
goodsky mental health retreat screen usage before bed

5. The Night Capper - the shot or glass of alcohol before bed to help calm you down

You get to sleep in a drowsy/relaxed state but wake up feeling drained and exhausted

goodsky mental health retreat night cap and sleep issues

6. The No Routiner - will go to bed whenever and not fussed about any set bedtime

  • Sleep is not really a priority and will happen whenever I get to sleep.

  • Takes a while to get to sleep or switch off

  • Wake unrefreshed and tired

  • Need stimulants to get through the day

goodsky mental health retreat bedtime routine

7. The Bad back Sleeper - chronic back pain or just roll around all night just trying to get comfortable

  • waking unrefreshed
  • feel exhausted
  • pain/pins and needles
  • headaches and tension
  • waking throughout the night
  • mood swings and short temper
goodsky mental health retreat bedtime routine

8. The Late Night Eater - eating out late at night or raiding the fridge before bed

  • Feeling exhausted or unrefreshed upon waking
  • digestive and reflux issues
  • weight fluctuations
goodsky mental health retreat late night eating affecting sleep

Lifestyle Extras

Sleeping medication is not the answer long term.  Long term use can be very harmful.  Please talk to your doctor if you have concerns. 


Exercise at any level is important so if it means just going for a walk or stretching to get moving then do it at least twice a day to improve sleep.


Improve your diet.  Make small changes to enhance digestion like removing sugar, reducing carbs and increasing good healthy fats to correctly fuel your brain and body.


Your brain needs quality sleep and your mental health hinges on getting 8 hours each night.  If PTSD, anxiety and depression are present you need to learn to self regulate.  Begin with the tapping solution app or talk to us about a programme to suit your needs