At home after a long day, this calming bedtime poster can offer a simple reminder of what to do when anxious thoughts, restlessness or screen habits make it hard to settle. It is most suited to teenagers and adults who want practical sleep anxiety support, as well as parents, carers and therapists helping someone build a gentler evening routine.
Building a wind-down routine often starts with noticing the small habits that keep a tired body and busy mind going. This one-page sleep support poster sets out six clear, low-pressure steps for nights when falling asleep feels difficult, including stopping clock-checking, dimming lights and putting a phone out of reach.
The prompts also encourage users to write down worries and tasks that can wait until tomorrow, relax the jaw, shoulders, hands and stomach, and breathe out for longer than they breathe in. Rather than demanding deep breathing or immediate sleep, the wording keeps the focus on gentle settling and physical comfort.
A final suggestion offers quiet, intentionally boring calming activities, such as reading something light, listening to something slow or resting quietly. The poster includes reassuring reminders that rest still helps even if sleep takes time, and that nobody needs to force themselves to sleep.
It may be useful as a printable bedtime checklist for adults with racing thoughts, teens or teenagers managing night-time anxiety, and parents supporting older children who struggle to switch off. Counsellors, wellbeing staff and therapists could use it as a discussion prompt in anxiety or sleep sessions, then help the person choose one or two realistic strategies to try at home.
