Sleep Setup SOP
Follow our simple, step-by-step guide to build your ultimate sleep sanctuary. Learn how to optimize lighting, noise, temperature, and more for better rest.
1
Lighting
Optimize your light exposure for better circadian rhythm alignment
Action Items:
- Install warm lighting (2700K-3000K) for evening
- Use bright light (5000K+) in the morning
- Consider smart bulbs for automated schedules
- Block blue light 2 hours before bed
Recommended Products:
Philips Hue Starter KitView Review
Blue light blocking glasses
2
Sound Environment
Create consistent, calming audio conditions for sleep
Action Items:
- Choose white, pink, or brown noise
- Set consistent volume (50-60 dB)
- Position sound source appropriately
- Test different sound profiles
Recommended Products:
Yogasleep Dohm ClassicView Review
LectroFan EVOView Review
3
Temperature Control
Maintain optimal sleep temperature between 65-68°F (18-20°C)
Action Items:
- Set thermostat to 65-68°F
- Use breathable bedding materials
- Consider cooling mattress pad
- Ensure proper ventilation
Recommended Products:
Chilipad Cube Bed Cooling SystemView Review
Chilipad Dock Pro Bed Cooling SystemView Review
4
Sleep Surface
Optimize your mattress and pillow setup for comfort and support
Action Items:
- Choose mattress firmness for your sleep position
- Select pillow height for neck alignment
- Use quality, breathable materials
- Replace old bedding as needed
Recommended Products:
Tempur-Pedic ProAdaptView Review
Ergonomic pillow
5
Sleep Schedule
Establish consistent sleep and wake times
Action Items:
- Set fixed bedtime and wake time
- Create 30-minute wind-down routine
- Avoid screens 1 hour before bed
- Use sleep tracking for optimization
Recommended Products:
Oura Ring Gen 3View Review
Withings ScanWatchView Review
Get Your Free Sleep Setup Checklist
Download our comprehensive PDF checklist to track your progress through each setup step. Includes product recommendations and troubleshooting tips.
