A free printable bedtime and wind-down tracker for building calmer nighttime routines. Helps kids, teens, adults, parents, and providers track evening habits, screen cutoffs, calming activities, sleep cues, and what to do when sleep will not come.
Use this tracker with children, teens, adults, clients, or yourself when bedtime feels rushed, inconsistent, overstimulating, or stressful. The goal is not perfect sleep. The goal is giving the nervous system clearer cues that the day is ending.
Want deeper support? This free tracker pairs well with Sticky Brain Studio’s sleep, health psychology, ADHD, and nervous system resources, including When Sleep Will Not Come and the Wind-Down Child Sleep Toolkit.
FREE SLEEP ROUTINE TOOL
This tracker helps you build a predictable wind-down routine, notice what supports sleep, and plan what to do when your brain or body is not ready to settle.
Wind-Down Routine Tracker
A printable space to track bedtime steps, calming activities, screen cutoffs, and evening patterns.
Sleep Cue Planning
Prompts for helping the brain and body recognize that it is time to shift toward rest.
If Sleep Will Not Come Plan
A gentle backup plan for nights when lying in bed becomes frustrating or stressful.
Pattern Reflection
A simple way to notice what helped, what got in the way, and what to adjust next time.
This tracker is a psychoeducational support tool and is not a substitute for medical care, sleep medicine, mental health treatment, crisis support, or individualized clinical guidance.