Creating Your Personal Sleep Plan

Put what you’ve learned into action—gently and practically.

You’ve just learned why sleep matters, what disrupts it and how it works.

Now it’s time to put that understanding to use.

No pressure.

Just progress.

This isn’t about a perfect plan—it’s about your plan.

Let’s build it together

Think of this as a calm, cosy invitation to get curious.

You’ll reflect, choose and customize as you go.

No right answers—just what feels right for you.

Step 1: Sleep & Wake Times

What’s realistic for you right now?

• My ideal bedtime: _______

• My wake-up time: _______

  
  

• One small change I'll try this week:

  ☐ Go to bed 15–30 minutes earlier

  ☐ Wake up at the same time every day

Step 2: Wind-Down Ritual Builder

Pick 2–3 things that help you shift into sleep mode.

[Mix and match]

☐ Light a candle

☐ Warm bath/shower

☐ Write in my journal

☐ Gentle stretching

☐ Read fiction or poetry

☐ Listen to soft music or sounds

☐ Turn off screens and dim lights

☐ _________________

☐ _________________

Tonight, I’ll try:

1. 
   
2. 
   
3. 
   

Step 3: What I’ll Gently Limit

This isn’t about restriction—it’s about protection.

☐ Screens after 9PM

☐ Caffeine after 2PM

☐ Intense conversations before bed

☐ Alcohol late at night

☐ Worrying (I’ll try a “worry list” journal if needed)

☐ _________________

☐ _________________

I want to be more mindful of: _______

Step 4: Sleep Space Reset

Choose 1–2 things to help your room feel safe and restful.

☐ Clean sheets

☐ Declutter nightstand

☐ Diffuser / candle / soft lighting

☐ Calming object (pillow, plush, item with meaning)

☐ _______________

☐ _______________

This week I’ll adjust: _______

Step 5: Weekly Reflection

Return to this once or twice a week. No pressure—just notice.

• What worked well? ____________

• What felt hard? ______________

• What’s one thing I’m proud of? ______________

• What might I try differently next time? __________

Just by reading this, reflecting and beginning to plan, you’ve taken a big step.

Not everyone makes it here.

But you did—and that matters.

Creating a sleep routine isn’t about fixing yourself.

It’s about honouring what your body already knows: that rest is necessary, healing and deserved.

So take it one evening at a time.

Your sleep plan isn’t a rulebook—it’s a soft place to land.

You’re not starting over.

You’re starting with care.

#Sleep Hygiene