Description
Better Sleep Routine is a one-page illustrated poster with 10 numbered, easy-to-follow steps. Print it, pin it up and work through it one step at a time.
The 10 steps on this poster
- Same Wake Time – A steady wake-up time, even on weekends, helps your body clock.
- Morning Light – Get daylight soon after you wake up.
- Caffeine Cutoff – Stop coffee and energy drinks by early afternoon.
- Move by Day – Regular activity during the day can help you feel ready for bed.
- Light Evening Meal – Avoid heavy meals close to bedtime.
- Wind-Down Hour – Dim the lights and do something calm. Read, stretch or sip herbal tea.
- Screens Off – Put phones and TV away before bed.
- Cool, Dark, Quiet – Set up your room for sleep. Curtains, cooler air, low noise.
- Brain Dump – Write tomorrow's to-do list so your mind can let go.
- Can't Sleep? – Get up, do something quiet in dim light and return when sleepy.
How to use it
- Print at home or at a local print shop on US Letter paper (11 x 8.5 in, landscape).
- Pin it where you will see it: above your desk, on the fridge or inside a planner.
- Pick one step to try this week and tick it off when it feels natural.
What you get
- 1 printable PDF poster, 11 x 8.5 in landscape, high-resolution
- Instant download right after checkout
- For personal use only. Please do not resell or redistribute the file.
Want all 15 posters in this series? Get the Personal Development Poster Vault for $100.
General wellness tips only. Not medical advice. If sleep problems continue, see a doctor.
