Sleep Hygiene Tracker & Guide
Not another generic sleep tips list. This is a practical system: a 20-minute wind-down protocol, a bedroom environment audit, caffeine and screen guidelines that actually fit real life, and a 7-day printable tracker to spot patterns. Designed for the 40+ sleep rhythm changes — lighter sleep, earlier waking, more nighttime wake-ups.
What is inside
7-day printable sleep tracker (sleep/wake, energy, habits)
20-minute evening wind-down protocol
Bedroom environment checklist (light, temperature, sound)
Caffeine, alcohol, and screen-time timing guide
Morning light and movement routine for better nights
What to do when you wake at 3am guide
$7
$15
One-time purchase. Lifetime access. No subscription.
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Built for real life after 40
No extreme diets, no hard equipment, no perfect routine needed. Small steps that add up. Educational wellness content, not medical advice.
Who this is for
- • You want one clear plan, not 20 tabs open
- • You prefer gentle habits over intense programs
- • You learn best with printable, check-offable steps
Free preview
Free preview: Wind-down protocol
Get a feel for the full guide below. The complete version includes everything listed above, formatted for printing and phone reading.
Evening Wind-Down — 20 Minutes
T-20: Dim + tidy (3 min)
Lower lights to warm lamp only. Quick bedroom pass: clear floor, set out clothes for tomorrow, water by bed. Brain needs visual calm.
T-17: Light stretch + breath (5 min)
Neck rolls, shoulder rolls, supine twist each side. Then 4-2-4 breathing: inhale 4, hold 2, exhale 4. Six rounds.
T-12: Journal dump (4 min)
Two columns: What went well today | What is on my mind tomorrow. No solving, just moving thoughts from head to paper.
T-8: Tea + no screens (5 min)
Caffeine-free herbal tea. No phone. If you must use phone, enable warm screen and hold it far. Talk or read paper pages only.
T-3: Bed cue (3 min)
Same three actions nightly: Lip balm, socks, lights out phrase. This trains your brain that sleep is next.
Sample tracker row — Day 1
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