Evening Wind-Down Routine Checklist

Evening Wind-Down Routine Checklist

$7.00

90-minute wind-down checklist. 4 phases to transition from wakefulness to deep sleep.

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SKU: NS-GUIDE-04 Category:

Digital sleep resource. No physical items are shipped.

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What's Inside

Pre-Sleep Environment Check

A quick checklist: temperature, darkness, sound, and scent - the four pillars of a sleep-optimized bedroom.

The 30-Minute Ritual

A step-by-step, timed wind-down routine with breathing, stretching, and mental decompression exercises.

Digital Sunset Checklist

Specific actions to take with your devices starting 90 minutes before bed - without feeling cut off.

Nightly Reflection Prompts

Three simple journaling prompts to close open mental loops and quiet the mind.

Printable One-Page Summary

A single-sheet version you can print and post on your nightstand for quick reference.

Who This Is For

For anyone looking for practical structure around bedtime, a more consistent evening routine, and space to reflect on their sleep habits.

Delivery

Access your digital files through your order confirmation after successful payment. No physical items are shipped.

Delivery and file support

These products are digital files; no physical items are shipped. If you need help accessing a file, contact us. For refund eligibility, see our Refund & Return Policy.

Your nightly path to deep, restorative sleep – a print-ready, laminatable checklist that guides you through a science-backed 90-minute transition from wakefulness to rest.

The checklist is organized into 4 phases: Transition, Unwind, Release, and Lights Out. Each phase includes specific, actionable steps with checkboxes. Also includes troubleshooting tips, chronotype-specific modifications, and a personalized wind-down builder.

What’s Inside:

  • 4-Phase 90-minute wind-down protocol
  • Checkbox format – print-ready and laminatable
  • Quick reference card for busy nights
  • Troubleshooting guide for common obstacles
  • Customizations for parents, shift workers, travelers, and chronotypes
  • Personalized wind-down builder
  • PDF format

Instant delivery.

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