Checklist · US Letter
Bedtime routine checklist
A step-by-step wind-down routine with a weekly tracker.
Based on the article: A bedtime routine for better sleep: what really helps
Bedtime routine checklist
For the 60 minutes before bed
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| −60 min: dim the lights | |||||||
| −60 min: no news or work | |||||||
| −45 min: phone put away | |||||||
| −30 min: shower / stretch / book | |||||||
| −15 min: jot down tomorrow’s tasks | |||||||
| In bed: slow breathing | |||||||
| Coffee before 2 p.m. | |||||||
| No alcohol |
Not asleep after about 20 minutes? Get up and do something calm in dim light.