Bedtime Sleep Checklist for Liver Health

 Set the Evening Tone

• [ ] I dimmed the lights
• [ ] I lowered noise and stimulation
• [ ] I kept my evening routine calm and consistent

Reduce Screen Time

• [ ] I turned off screens at least 30–60 minutes before bed
• [ ] I used night mode or warm lighting if screens were needed
• [ ] I chose a calming activity instead of scrolling

Support My Body

• [ ] I avoided caffeine after mid‑afternoon
• [ ] I chose a gentle drink (herbal tea or warm water)
• [ ] I avoided heavy or late meals
• [ ] If I have cirrhosis, I ate a small protein snack before bed

 Relax My Mind & Body

• [ ] I did light stretching, breathing, or gentle movement
• [ ] I took a warm bath or shower
• [ ] I listened to calming music or nature sounds
• [ ] I wrote down worries or tomorrow’s tasks

 Prepare My Sleep Space

• [ ] My room is cool, dark, and quiet
• [ ] My bedding feels comfortable
• [ ] I removed clutter and distractions
• [ ] I limited pets in bed if they disrupt sleep

 Final Check

• [ ] My mind feels calmer
• [ ] My body feels relaxed

• [ ] I feel ready for rest