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The 10-Step Sleep Hygiene Checklist That Actually Works | Better Sleep Guide, Digital Download for Insomnia Relief & Bedtime Routine

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Wake Up Rested with The 10-Step Sleep Hygiene Checklist That Actually Works

If you’re tired of tossing and turning, waking up groggy, or struggling to fall asleep at night, this digital checklist is your new bedtime best friend. Designed with simplicity and proven techniques, The 10-Step Sleep Hygiene Checklist That Actually Works is a practical and easy-to-follow guide that helps you create the perfect sleep routine—without overwhelm or guesswork. Whether you’re battling insomnia, burnout, or simply want to feel more refreshed in the morning, this digital download gives you the structure and tools you need to finally get the rest you deserve.

What’s Inside

Stick to a Sleep Schedule – Consistency is key to deep, restful sleep.
Create a Wind-Down Ritual – Calm your mind and prepare for rest.
Keep Screens Away – Avoid blue light that disrupts your sleep cycle.
Make Your Bedroom a Sleep Haven – Tips to transform your space.
Choose the Right Bedding – Maximize comfort with the right setup.
Watch Your Caffeine & Alcohol – Know when to say no for better sleep.
Get Moving During the Day – Boost your nighttime rest with activity.
Limit Naps – Restore balance without disrupting nighttime sleep.
Eat Smart at Night – Nourish without discomfort before bed.
Train Your Brain – Build healthy sleep associations that last.

Benefits You’ll Love

Wake up feeling energized instead of groggy.
Fall asleep faster without endless tossing and turning.
Create a calming nightly routine that signals your brain to rest.
Reduce late-night anxiety and racing thoughts naturally.
Improve your overall health and focus by prioritizing quality sleep.

Who It’s For

This checklist is perfect for busy professionals, parents, students, or anyone struggling with inconsistent sleep patterns. Unlike generic advice, this guide provides an actionable, step-by-step system that is easy to implement and proven to help you reset your sleep cycle.

Why It’s Different

While most sleep guides overwhelm you with science and theory, The 10-Step Sleep Hygiene Checklist That Actually Works is short, actionable, and designed for real life. It focuses on simple, consistent habits that make a measurable difference. No fluff—just practical steps that actually work.

Take the First Step Toward Better Sleep

Don’t spend another night frustrated and restless. Download The 10-Step Sleep Hygiene Checklist That Actually Works today and start transforming your nights into deep, restorative rest. Better sleep starts with simple habits—and this checklist shows you exactly how. Download now and wake up feeling your best tomorrow.

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Shipping & Payment

Shipping

We are proud to offer international shipping services that currently operate in over 200 countries and islands world wide. Nothing means more to us than bringing our customers great value and service. We will continue to grow to meet the needs of all our customers, delivering a service beyond all expectation anywhere in the world.

Do you ship worldwide?

Yes. We provide free shipping to over 200 countries around the world. However, there are some locations we are unable to ship to. If you happen to be located in one of those countries we will contact you.

What about customs?

We are not responsible for any custom fees once the items have shipped. By purchasing our products, you consent that one or more packages may be shipped to you and may get custom fees when they arrive to your country.

How long does shipping take?

Shipping time varies by location. These are our estimates:

Location	*Estimated Shipping Time
United States	5-20 Business days
Canada, Europe	5-20 Business days
Australia, New Zealand	5-20 Business days
Central & South America	5-20 Business days
Asia	5-20 Business days
Africa	5-20 Business days

*This doesn’t include our 1-3 day processing time.

Do you provide tracking information?

Yes, you will receive an email once your order ships that contains your tracking information. If you haven’t received tracking info within 5 days, please contact us.

My tracking says “no information available at the moment”.

For some shipping companies, it takes 2-5 business days for the tracking information to update on the system. If your order was placed more than 5 business days ago and there is still no information on your tracking number, please contact us.

Will my items be sent in one package?

For logistical reasons, items in the same purchase will sometimes be sent in separate packages, even if you've specified combined shipping.

If you have any other questions, please contact us and we will do our best to help you out.

Returns

Order cancellation

All orders can be cancelled until they are shipped. If your order has been paid and you need to make a change or cancel an order, you must contact us within 12 hours. Once the packaging and shipping process has started, it can no longer be cancelled.

Refunds

Your satisfaction is our #1 priority. Therefore, you can request a refund or reshipment for ordered products if:

If you did not receive the product within the guaranteed time (45 days not including 1-3 day processing) you can request a refund or a reshipment.
If you received the wrong item you can request a refund or a reshipment.
If you do not want the product you’ve received you may request a refund but you must return the item at your expense and the item must be unused.

We do not issue the refund if:

Your order did not arrive due to factors within your control (i.e. providing the wrong shipping address)
Your order did not arrive due to exceptional circumstances outside of our control (i.e. not cleared by customs, delayed by a natural disaster).
Other exceptional circumstances outside of our control.

*You can submit refund requests within 15 days after the guaranteed period for delivery (45 days) has expired. You can do it by sending a message at support@sellvia.com

Exchanges

If for any reason you would like to exchange your product, perhaps for a different size in clothing, you must contact us first and we will guide you through the steps.

Please do not send your purchase back to us unless we authorise you to do so.