The 3am Checklist

Seven checks to run before you spend another dollar on sleep gear.

Most people who are still awake at 3am have already bought something: a mask, a supplement, a weighted blanket, a new mattress. The problem is rarely that the product was bad. It is that it was aimed at the wrong layer.

This checklist walks the seven layers in order. Stop at the first one that describes you — that is your bottleneck, and the rest is noise until you fix it.

What is inside

1. Light — are you actually light-sensitive, or just awake? 2. Clock — is your bedtime fighting your body clock? 3. Load — are you clenching your jaw or neck at night? 4. Breathing — is this the one that needs a clinician instead? 5. Inputs — alcohol, late caffeine, heavy meals, reflux 6. Setup — position, temperature, sleep surface 7. Arousal — are you awake because you are watching yourself be awake?

Check four is the one people skip, and it is the one that matters most. If you snore heavily, gasp, or stop breathing in your sleep, close this page and book an appointment.

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