Discover The Lights-Out Checklist: Your Guide on How to Stop Staying Up Late
Are you tired of feeling exhausted from staying up late, but find it impossible to switch off and go to bed earlier? The Lights-Out Checklist: 21 Real Steps to Finally Go to Bed Earlier (and Not Hate It) is your ultimate digital download to break free from late-night struggles and embrace restful, refreshing sleep. Designed as a practical, easy-to-follow checklist, this guide helps you understand why you stay up late and gently guides you through simple, real steps to change those habits without dread or frustration.
What’s Inside The Lights-Out Checklist?
- Step 1: Understand the emotional and mental reasons behind late nights
- Step 2: Change your story from “I’m a night owl” to a positive sleep mindset
- Step 3: Make micro-tweaks like moving your phone charger and setting wind-down alarms
- Step 4: Learn from real-life success stories to inspire your routine
- Step 5: Identify and ditch nighttime traps such as endless scrolling and harsh lighting
- Step 6: Build a calming wind-down routine you actually enjoy
- Step 7: Embrace setbacks as part of progress with grace and small wins
- Step 8: Connect better sleep to bigger life goals and personal growth
Who Is This For and Why It’s Different
This checklist is perfect for anyone tired of asking themselves “how to stop staying up late” without success. Whether you’re a busy professional, a parent juggling endless tasks, or someone who simply wants to reclaim mornings, this guide meets you where you are. Unlike generic sleep advice, this product offers a compassionate, step-by-step approach focusing on mindset shifts and tiny, manageable changes that build lasting habits—not quick fixes.
Benefits You’ll Experience
- Clear understanding of what really keeps you awake and how to tackle it
- Practical steps that fit into your lifestyle without overwhelm
- A personalized wind-down routine that feels natural and calming
- Encouragement and self-compassion to help you stay on track without guilt
- Connection between sleep and your bigger goals for motivation beyond just bedtime
- Realistic progress you can celebrate every night
Ready to Take Control of Your Nights?
Don’t let another restless night steal your energy and peace. Download The Lights-Out Checklist: 21 Real Steps to Finally Go to Bed Earlier (and Not Hate It) now and start your journey toward better sleep. It’s time to learn how to stop staying up late, gently change your habits, and finally enjoy the bedtime you deserve. Your best rest is just a checklist away.
We ship orders to customers worldwide from our partner warehouses located in the United States, Europe, and Asia. Our goal is to deliver your order safely and on time with full tracking and clear communication at every step.
Order Processing Time
- Processing time: 1–3 business days (Monday–Friday, excluding public holidays).
- Orders placed after 2:00 PM local warehouse time are processed the next business day.
- If an item is on backorder or requires special handling, we will email you within 1 business day with options.
Shipping Methods & Carriers
We use reputable carriers such as USPS and regional express partners. The carrier is selected automatically based on destination, package size/weight, and service level selected at checkout.
Shipping Costs
- Shipping costs are calculated at checkout based on destination, weight/volume, and selected service.
- Free standard shipping: Free shipping is available for all orders within the U.S.
- Any promotional rates or free-shipping offers will be shown on the cart/checkout page.
Estimated Delivery Time (Business Days)
The timeframes below include transit time only and exclude the 1–3 day processing time. Actual delivery may vary due to customs clearance, carrier delays, or remote locations.
| Destination | Standard | Expedited (if available) |
|---|---|---|
| United States (contiguous) | 4–8 business days | 2–4 business days |
| Canada | 6–12 business days | 3–6 business days |
| United Kingdom & European Union | 5–10 business days | 2–5 business days |
| Australia & New Zealand | 7–14 business days | 3–7 business days |
| Asia (major hubs) | 5–12 business days | 3–6 business days |
| Middle East | 7–15 business days | 4–8 business days |
| Central & South America | 10–20 business days | 6–12 business days |
| Africa | 10–22 business days | 6–12 business days |
| Remote/Outlying Territories | Up to 25 business days | — |
Note: These are estimates only. Weather events, customs, and carrier volumes may extend delivery times.
Customs, Duties & Taxes (International Orders)
Orders shipped outside the U.S. may be subject to import duties, VAT/GST, and customs fees imposed by the destination country. These charges are the customer’s responsibility unless stated otherwise at checkout. We cannot control or predict these fees. Customs clearance may cause delivery delays.
Tracking Your Order
- A tracking number is emailed as soon as your order ships.
- Tracking may take up to 24–72 hours to update after dispatch.
- If you did not receive tracking within 3 business days of ordering, please contact us.
Multiple Shipments
To speed delivery, items in the same order may ship separately from different partner warehouses at no additional cost. You will receive a separate tracking number for each shipment.
Address Changes & Delivery Issues
- Please verify your shipping address at checkout. We are unable to reroute packages once shipped.
- If a package is returned due to an incorrect/undeliverable address or repeated delivery attempts, we can reship (additional postage may apply) or refund the item(s) less original shipping once returned to our warehouse.
- For lost/damaged shipments, notify us within 7 days of the stated delivery date or damage discovery so we can file a carrier claim on your behalf.
Shipping Restrictions
- We currently do not ship to P.O. Boxes, APO/FPO/DPO addresses.
- Some oversized or fragile items may require special handling or may be unavailable in certain regions. Any such limitations will be noted on the product page.
Holiday & Peak Season
During peak periods (e.g., Black Friday/Cyber Monday, December holidays) and unforeseen events, carriers may experience delays. Please allow extra time for delivery during these periods.
Returns & Exchanges
For details on returns, exchanges, and refunds, please see our Returns & Refunds Policy.
Contact Us
If you have questions about your order or delivery, contact our customer support team:
- Email: support@vandaniels.com
- Phone: +1 917 574 6753
- Business Address: 3824 South Courtney Court, Forney, TX 75126
We’re committed to transparent pricing, realistic delivery estimates, and prompt support. Thank you for shopping at VanDaniels.
We want you to love your purchase from VanDaniels. If you are not completely satisfied, we are here to help. Please review our returns and refunds policy below to understand your options.
Eligibility for Returns
- You may request a return within 30 days of delivery.
- Items must be unused, in the original packaging, and in the same condition that you received them.
- Proof of purchase (order number or receipt) is required.
Non-Returnable Items
Some types of products cannot be returned, including:
- Clearance or final sale items (marked as such at the time of purchase).
- Custom-made or personalized products.
- Perishable or hygiene-sensitive goods (where applicable).
If an item is damaged or defective upon arrival, please contact us immediately for assistance.
Return Process
- Contact our support team at support@vandaniels.com or call +1 917 574 6753 to request a return authorization.
- Our team will provide you with a return shipping address and instructions.
- Securely pack the item(s) and ship them back to us within 7 business days of receiving the return instructions.
Return Shipping Costs
- Customers are responsible for return shipping costs unless the return is due to our error (wrong, damaged, or defective item).
- We recommend using a trackable shipping method, as we cannot guarantee receipt of your returned item without tracking proof.
Refunds
- Once your return is received and inspected, we will notify you by email of the approval or rejection of your refund.
- If approved, your refund will be processed within 5–10 business days to your original method of payment.
- Depending on your bank or card issuer, it may take additional time for the funds to appear in your account.
Exchanges
We replace items only if they are defective or damaged. If you need to exchange an item for the same product, contact us at support@vandaniels.com.
Late or Missing Refunds
- If you haven’t received a refund within 10 business days of approval, check your bank account and contact your credit card company or bank.
- If you’ve done this and still have not received your refund, please contact us at support@vandaniels.com.
Contact Us
If you have questions about returns or refunds, reach out to our customer support team:
- Email: support@vandaniels.com
- Phone: +1 917 574 6753
- Business Address: 3824 South Courtney Court, Forney, TX 75126
We are committed to transparent policies and customer satisfaction. Thank you for shopping with VanDaniels.
Customer Reviews
Write a Review
We Think You’ll Love
Top picks just for you
Wow! I've tried everything to fix my sleep schedule and nothing worked until now. This checklist is magical
Never thought I'd say this but...I'm a reformed night owl! This checklist helped me identify my late-night pitfalls and replace them with healthier habits. The changes were small, manageable and surprisingly effective. My mornings are now something to look forward to rather than dread.
bye, late nights! Hello, energy-filled mornings. 🌞
This checklist was a lifesaver during finals week. My grades thank you.
Never thought I'd be excited to go to bed early, but here we are! This checklist is easy, practical and genuinely enjoyable. It's like a gentle nudge towards better sleep habits.
Small tweaks with big impact - this checklist really delivers results.
I'm not one for self-help stuff usually but this...this hit different.
Who knew changing your bedtime could be so transformative? With this step-by-step guide, I've managed to shift my sleeping patterns without feeling deprived or bored at night. Plus, waking up refreshed each morning is an unbeatable bonus!
No more feeling guilty about being tired all the time - it's a game changer!
The wind-down alarm idea? Genius! Why didn't I think of that?
No more late nights spent scrolling mindlessly on my phone! This checklist helped me replace bad habits with ones that actually contribute to restful sleep.
Thought it'd be another gimmick but boy was i wrong 😅 totally worth it!
I was always stuck in an endless cycle of staying up late then regretting it every morning - until now. This guide has been instrumental in helping me break free from bad habits and build better ones instead. Now, getting enough sleep feels like second nature!
I'm not just sleeping earlier, I'm waking up energized and refreshed!
I love how actionable each step is. It's like having a personal coach guiding me through better sleep habits.
i’m actually excited to go to bed now instead of dreading it
This isn’t another “quick fix” gimmick – it's real steps for real change. By breaking down the process into actionable tasks, it made going to bed earlier not only achievable but enjoyable too! Those extra hours of sleep have done wonders for my productivity levels during the day.
A bit challenging at first, but once you get into the groove, man does it pay off big time!
No more mindless scrolling! This has revolutionized my bedtime routine.
i used to hate mornings, now i can't wait to jump out of bed and start my day 🌻
Who knew going to bed earlier could be this simple? The steps were straightforward and effective. My mornings have never been more productive!
tried this on a whim and let me tell you... best decision ever!
I've never felt more rested and ready for the day ahead. No more dragging myself through the morning routine.
The simplicity of this checklist is its greatest strength. It doesn't ask you to overhaul your entire routine overnight, just make tiny tweaks that have a huge impact over time. And the best part? It actually works! I feel more rested and energized than ever before.
this checklist is like having your own personal sleep coach – love it 💤💙
No joke, this has transformed my life! Was always up late scrolling aimlessly but not anymore 😁
This guide makes building healthier nighttime routines feel achievable rather than overwhelming. Small changes, big impact!
Finally, a practical guide to better sleep without the fluff.
I used to dread bedtime because it felt boring. Now, I look forward to my calming wind-down routine each night.
This checklist turned my late nights into productive mornings. A must-try!