Sleep Routine Planner
This Sleep Routine Planner helps you wind down intentionally and sleep more
peacefully. Use the sections to build a calming routine, maintain healthy sleep habits,
and reflect on what helps you rest well.
Daily Sleep & Rest Overview
- Target bedtime: ____________________________
- Target wake time: ___________________________
- Total sleep goal: _______ hours
Sleep Log (7-Day)
Day
Mon
Tue
Wed
Thu
Fri
Bedtime
Wake Time
Hours
Quality (1–5)
Notes
Sat
Sun
Best Practices
- Dim lights / soften environment
- Light stretching or slow breathing
- Warm shower or wash-up
- Read or quiet activity (no screens)
- Consistent sleep/wake times
- No caffeine after 2 PM
- Get morning sunlight
- Keep bedroom cool & dark
- Avoid heavy meals 2–3 hours before bed
- Keep the bedroom clutter-free for a calm mind
