Free printable

Evening wind-down checklist

Twenty calm minutes before the lights go out.

A consistent wind-down is the strongest single habit for falling asleep faster. This checklist builds a calm, repeatable end to the day — dim the lights, put the screens down, and give your brain a gentle landing.

Build yours

Build a repeatable wind-down and keep it steady each night.

Pick the items for your printable

Pick a wind-down start time(nightly)Dim the lights(nightly)One calm activity(nightly)No screens in the wind-down(nightly)End the wind-down in bed(nightly)

Your printable

5 items on this printable. Print it and add a checklist column.

What's inside

The short, repeatable evening wind-down.

A fixed wind-down start time
Lower lights and sounds
One calm activity — reading, stretching
An end point that ends in bed

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