Late exercise, evening stress, screens, alcohol.
Ask about lab testing to rule this out.
Scroll down to start your interactive evening checklist.
Evening Ritual
The Deep Sleep Checklist
A nightly walk-through of the small choices that quietly decide how you'll feel tomorrow. Tap each item as you go.
Root Causes
What's Wrecking Your Sleep?
If you're checking the boxes and still not sleeping, something deeper is usually at play.
Eating too close to bed, high-carb dinner, alcohol.
Ask about lab testing to rule this out.
Blue light exposure, lack of morning sunlight, nutrient deficiencies.
Ask about lab testing to rule this out.
Muscle tension, racing mind, inability to stay asleep.
Ask about lab testing to rule this out.
Waking at 2–3 AM, night sweats, restless sleep.
Ask about lab testing to rule this out.
Inconsistent bedtime, napping late, stimulating environment.
Set a consistent bedtime, and avoid napping after 2 PM.