Nightly routine · Wind-down
Sleep
A calm wind-down. Better nights.
A simple routine to help you fall asleep faster and wake up better. The basics, done consistently, drawn from widely shared, mainstream sleep advice.
What’s inside
- A step-by-step nightly wind-down routine
- A printable 12-week sleep tracker
- A simple supplement guide (magnesium, L-theanine and sensible doses)
- What to do, and what to skip, before bed
- A wall poster of the routine, plus a notes template for any note-taking app
- Optional add-ons for a darker, calmer room
Instant download after purchase. Yours to keep and print.
Please note. General wellness information, not medical advice. Talk to a professional before making big changes to how you train, eat, or sleep.
Questions
Sleep, in short.
What does the Sleep routine actually involve?
A step-by-step nightly wind-down. No caffeine from 2pm, your last big meal about three hours before bed, phone away 60 minutes before, lights lowered and a warm shower 45 minutes before, a cooler room and reading 30 minutes before, two minutes of box breathing in bed, then a consistent lights-out time and daylight early the next morning.
Does the Sleep pack recommend supplements?
There is an optional section on two well-known basics, magnesium and L-theanine, with sensible starting doses. They are optional and not a substitute for the routine. This is general wellness information, not medical advice, so check with a pharmacist or doctor first, especially if you take medication, are pregnant or breastfeeding, or have a health condition.
Do I need to buy anything to follow the Sleep plan?
No. The routine needs nothing but your evening. The pack lists optional add-ons for a darker, calmer room, such as a sleep mask or blackout curtains, but none of them are required.
What if I cannot do every step?
Keep the steps you can and stack the rest over time. Consistency beats perfection, which is why the pack includes a nightly tracker to help you spot the patterns week by week.
What is inside the Sleep pack?
A step-by-step nightly wind-down routine, a printable 12-week sleep tracker, a simple supplement guide, guidance on what to do and what to skip before bed, a wall poster of the routine, and a notes template for any note-taking app.