Printables / Sleep routine checklist
Sleep routine checklist
A gentle evening checklist to make wind‑down steps predictable.
Parents & carersChecklist5 minutes
Who this is for
Parents & carers looking for practical, educational support.
SleepADHDsleeproutines
How to use
- Print one per week.
- Tick together after each step.
- Adjust steps to fit your household timing.
Tonight’s steps
- □ Dim lights 60 minutes before bed
- □ Screens off / quiet activity
- □ Wash + toothbrush
- □ Calm activity (story / music)
- □ Breathing or body scan
- □ Lights out
What helped tonight?
- □ Warm drink
- □ Weighted blanket
- □ White noise
- □ Quiet chat
Related resources
Trust & evidence
Educational resource — not medical advice.
Citations
Sources are copy‑only for transparency — external links are not clickable.
World Health Organization: Mental health and wellbeing
https://www.who.int/teams/mental-health-and-substance-use
UNICEF: Supporting mental health and wellbeing
https://www.unicef.org/mental-health
CDC: Sleep and sleep disorders
https://www.cdc.gov/sleep/
Written by:NeuroBreath Editorial Team·Editorial team
Reviewed by:Evidence Review Desk·Evidence reviewer
Editorial roles: Author drafts content · Reviewer checks clarity and safety language · Evidence reviewer checks source quality · Accessibility reviewer checks readability. Meet the editorial team.
Last reviewed
16 Jan 2026
Next review due
15 Jul 2026
Updated
16 Jan 2026
Evidence & sources
4 sources · tiers A, B
Update history
- 16 Jan 2026contentInitial printable published and reviewed.
Educational information only — not medical advice. Read the disclaimer.