ULTIMATE WIND DOWN CHECKLIST
🌙 Stop Scrolling, Start Sleeping
Your complete guide to perfect evening routines that help you fall asleep faster and wake refreshed
Transform Your Evenings, Transform Your Sleep
It’s 11 PM. You’re still scrolling your phone. Your brain is wired. Tomorrow you’ll be exhausted. Again.
What if you had a proven system to transition from “busy mode” to “sleep mode”—so you fall asleep faster, sleep deeper, and wake refreshed?
This guide gives you the exact 90-minute routine that works.
What You’ll Discover
Science-backed strategies for better sleep
Perfect 90-Minute Timeline
Step-by-step routine from 90 minutes before bed to lights out—exactly what to do and when
Digital Detox System
Finally break the phone addiction at night with the 3-zone detox plan that actually works
Relaxation Techniques
4-7-8 breathing, progressive muscle relaxation, body scans—tools that calm your nervous system fast
Sleep Environment Setup
Optimize temperature, light, sound, and bedding for the deepest sleep of your life
Evening Nutrition Guide
Best foods, drinks, and supplements for sleep—plus what to avoid that’s sabotaging your rest
30-Day Habit Tracker
Build lasting wind-down habits with daily tracking sheets that keep you accountable
Inside Your 42+ Page Guide
Everything you need for perfect evening routines
- Complete 90-minute wind-down timeline (minute-by-minute guide)
- Evening routine checklist (50+ items to optimize your nights)
- Quick 15-minute routine for busy nights
- 4 proven relaxation techniques (4-7-8 breathing, PMR, body scan, visualization)
- Sleep environment optimization (temperature, light, sound, bedding)
- Digital detox 3-zone system (break the phone addiction)
- Evening nutrition guide (best foods, drinks, supplements for sleep)
- 30-day wind-down habit tracker with reflection pages
- Personalized routines (parents, night shift workers, insomniacs, couples)
- Morning prep checklist (reduce tomorrow’s stress tonight)
- Troubleshooting guide (overcome common wind-down challenges)
- Brain dump templates (clear your racing mind)
Ready for the Best Sleep of Your Life?
Download your free wind-down checklist and start tonight
“I used to lie awake for hours every night, mind racing. This wind-down routine changed everything. The 4-7-8 breathing alone knocks me out in minutes. I haven’t slept this well in YEARS. If you struggle with sleep, this guide is life-changing.”
🌙 Perfect Wind-Down Essentials
Products to create your ideal evening routine and sleep environment
Sleep Environment Essentials
Digital Detox & Screen Management
Relaxation & Wind-Down Tools
Evening Nutrition & Sleep Supplements
Sleep Science & Bedtime Reading
Sleep Tracking & Evening Journaling
Affiliate Disclosure: This page contains Amazon affiliate links. As an Amazon Associate, we earn from qualifying purchases at no additional cost to you. We only recommend products that genuinely support better sleep, effective wind-down routines, and overall wellness. Always consult your healthcare provider before starting new supplements. Thank you for supporting Live Laugh Love Do! 🌙