Bedtime Checklist Recharge
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
