"Sleep is not a luxury. It is the foundation everything else is built on."
Common Sleep Disruptors
Racing thoughts and unresolved worry at bedtime
Stimulants too late in the day (caffeine, screens, news)
Irregular sleep schedule — even on weekends
Anxiety, depression, or hormonal shifts
Wind-Down Protocol (60 min before bed)
Tap a step to check it off as you go tonight.
My Wind-Down Routine
Write yours here. Make it yours.
1
At ___:___ I will
2
At ___:___ I will
3
Lights out by
When to Seek Support
Poor sleep lasting more than 3 weeks despite effort
Sleep disruption affecting mood, work, or relationships
Waking unrefreshed most mornings
"Rest is not earned. It is required."
The Biggest Thing Disrupting My Sleep Right Now
Naming it is the first step to changing it
A Note on Supplements
A lot of people ask me about magnesium and other sleep supports. Some help some people; none replace fixing the routine above. The ones I actually recommend are in my Fullscript dispensary. Please check with your own provider before starting anything, especially if you take other medications.
I earn a small percentage on orders placed through this link.
This worksheet is for general educational purposes only and is not a substitute for professional medical or mental health care. It does not constitute medical advice, diagnosis, or treatment, and does not create a provider-patient relationship.
