Templates / Sleep

Sleep routine templates

Make sleep easier to approach with reliable cues before bed and steadier timing after waking.

• 🛏️Bed linen reset

  Change the bed linen on a simple fourteen-day rhythm.

• ☕Better sleep wind-down

  Three adjustable cues that lead from afternoon to bedtime.

• 🧺Ten-minute bedroom reset

  Prepare a quieter room before the final wind-down.

• ☕Caffeine cutoff check

  Make the afternoon drink choice deliberate.

• 😴Consistent bedtime cue

  Begin the final steps toward bed at the same time.

• 💡Dim the lights

  Create a visible signal that the evening is winding down.

• 📝Two-minute sleep journal

  Record the night without turning sleep into a score.

• ⏰Steady weekend wake time

  Keep Saturday and Sunday mornings within a chosen range.