I DON'T HAVE FING
TIME FOR THIS!

Waking Success Bedtime Rituals Wind Down (30 minutes before bed): Turn off TVs and dim lights Light candles and play relaxing music Have a cup of herbal tea Turn off lights around the house Turn the phone off or put it on silent Self-Care (20 minutes before bed): Shower, wash face, and brush teeth Sit cross-legged and practice military breathing technique (breathe in through the nose for a count of 5, hold for 8, exhale through the mouth for 7) Read a few pages of a book Relaxation Techniques (15 minutes before bed): Progressive muscle retention: clench and release every muscle group (toes to head) Say a prayer or express gratitude to the universe Use a meditation or hypnosis app (sit up in bed so you don’t fall asleep) Visualize a future goal being accomplished Cozy Time (5 minutes before bed): Embrace the Swedish tradition of "Hygge" (warm coziness) Get into bed and snuggle up Additional Tips: Use sleep-friendly light bulbs Write down persistent thoughts on a notecard for the morning - these can become your to-do list for the next few days. Be consistent with your rituals to train your brain for sleep Tailor Your Routine: What specific needs do you want to address in your bedtime routine? (e.g., stress, anxiety, relaxation) What activities or techniques resonate with you? How will you adapt this worksheet to create a personalized bedtime routine? Remember, consistency is key! Stick to your routine and make adjustments as needed to find what works best for you.