Free Bedtime Checklist — The 5-Minute Routine
Seven tiny steps that signal your brain it's time to sleep — the same routine that starts The Deep Sleep Reset.
What's inside the checklist:
• Dim the lights and set a "digital sunset"
• A caffeine check you can actually follow
• The 5-minute wind-down: brain dump, slow breathing, gentle stretch, gratitude
• In-bed rules: cool, dark and quiet
• The 20-minute rule for nights when you can't switch off
Print it, stick it by your bed, and tick off each step tonight.
Want the complete plan? The Deep Sleep Reset walks you through 14 days of small, science-backed changes — and The Wind-Down Audio Collection adds six calming tracks to help you fall asleep faster.
Get your free checklist here: