SLEEP WELLNESS • CHECKLIST

Wind-Down Hour Checklist

A focused printable that turns the hour before bed into a calm, structured sequence you can return to every night without thinking it through from scratch.

6sections

24items

instantaccess

🌿 One hour. Six sections. Better sleep.

A six-section printable checklist that walks you through the hour before bed — space, cues, simplicity, body support, closing rituals, and a smart-help wrap-up — so winding down becomes a sequence, not a guess. Built for anyone who wants the last hour of the day to feel intentional rather than something that just happens.

Start with the section that fits today’s energy and work forward from there.

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✓ Instant PDF download

✓ Action-focused, not theory

✓ Read on any device, lifetime access

SOUND FAMILIAR?

The last hour of the day slips away unplanned

An hour passes and you’re no calmer

You had time before bed but it dissolved into small distractions, and you climbed in still carrying the noise of the day.

You decide what to do as you’re doing it

Without a set sequence to follow, every evening is a fresh negotiation — and tired decision-making at the end of the day rarely produces a calm result.

Routines start strong and quietly stop

You’ve tried winding down intentionally before — it worked for a few nights, then faded. Without something written to return to, consistency is harder than it should be.

Advice is plentiful — a plan is not

There’s no shortage of sleep tips, but assembling them into something you can actually work through tonight is a different task entirely — and one most people never get around to.

WHAT’S INSIDE

Inside the checklist, 6 sections and 24 items to tick off

Prepare the Space

Four items for getting the physical environment right before the hour begins — pillow setup, noise level, wake time visibility, and travel kit — so the space signals rest from the start.

Choose the Cue

Tick off four prompts for settling on a single consistent trigger — noise level, wake time, travel kit, bedroom light — that reliably marks the start of your wind-down hour.

Keep It Simple

Four items that reduce the hour to its bare essentials — one wake time, one travel kit, one light level, one evening cue — so the routine holds even when energy is low.

Support Your Body

Four check-ins covering travel kit, bedroom light, evening cue, and sleep window — the physical and timing conditions that let your body shift gears naturally before sleep.

Close the Loop

Four final items — bedroom light, evening cue, sleep window, pillow setup — that draw a clean line under the hour and make the whole sequence worth repeating tomorrow.

Use Smart Help

Four AI prompts for condensing, simplifying, patterning, and comparing your wind-down choices — so you can keep refining without starting the thinking over every time.

🌙

The hour before sleep deserves a plan, not a drift

Download instantly and work through it tonight — six sections, one item at a time, until a calm wind-down hour stops being something you intend and starts being something you do.

🔓 Get Instant Access

Wind-Down Hour Checklist

Wind-Down Hour Checklist

The last hour of the day slips away unplanned

An hour passes and you’re no calmer

You decide what to do as you’re doing it

Routines start strong and quietly stop

Advice is plentiful — a plan is not

Inside the checklist, 6 sections and 24 items to tick off

Prepare the Space

Choose the Cue

Keep It Simple

Support Your Body

Close the Loop

Use Smart Help

The hour before sleep deserves a plan, not a drift

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