Bedtime Wind-Down - Teens Version
Evening Wind-Down Protocol
Optimize your sleep onset with consistent pre-sleep routines
Begin routine:
:
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Target sleep time:
:
📱
Begin screen wind-down
Night mode on, reduce blue light
-90min
🍵
Light snack if needed
Avoid caffeine, sugar
-60min
✅
Quick brain dump
Write tomorrow's tasks to clear mental load
-45min
🚿
Shower/hygiene routine
Warm water triggers body cooling
-30min
🦷
Dental care
Brush, floss, mouthwash
-20min
📖
Low-stimulation activity
Reading, stretching, journaling
-15min
🧘
Relaxation practice
Breathing, body scan, or meditation
-10min
💤
Lights out
Same time each night
0
Sleep Environment Checklist
🌑Darkness (blackout curtains, no LEDs)
🌡️Cool temperature (16-19°C / 60-67°F)
🔇Minimal noise or white noise
📱Phone charging outside room
Can't Sleep Protocol
Don't watch the clock
If awake >20min, get up briefly
Do boring activity in dim light
Return when sleepy
Avoid screens
Tomorrow is a new night
NDKids.com - Quality sleep supports neurodivergent brains
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