Wind Down Routine

Wind-Down Routine: Achieving rest to feel your best

By Amy B. Flores

The goal of this assessment is to have a better understanding of your sleeping habits, the quality of your sleep, and to gain insight into behavior that could facilitate a better night’s rest. Circle the number that best corresponds with your experiences.

I have a bedtime ritual (warm shower, quiet time without electronics, reading a book, etc.).

1. Always

2. Most days

3. Not really

When I follow my bedtime ritual, I sleep better and feel more rested.

1. Always

2. Sometimes

3. I don’t have a bedtime ritual

I go to bed at the same time each night.

1. Always

2. Most days

3. During the week, yes, but not on the weekends

I wake up at the same time each morning.

1. Always

2. Most days

3. During the week, yes, but not on the weekends

I take a warm shower or bath before I go to bed.

1. Always

2. Most days

3. Never, I prefer to shower upon waking or later in day as needed

I eat heavy meals and/or consume caffeine/alcohol at dinner.

1. Never

2. About 50/50

3. Always

I exercise vigorously or handle stressful activities (like paying bills) in the evening.

1. Never

2. About 50/50

3. Always

Page 1 Totals:

1. _____ 2. _____ 3. _____

I am “plugged in” until I fall asleep (watching TV, playing on phone, eBooks, etc.).

1. Never

2. About 50/50

3. Always

My bedroom is pitch black when I go to sleep.

1. Yes, completely

2. Not entirely

3. Not even close

My mind races when I lay down at night.

1. Never

2. About 50/50

3. Always

I wake up multiple times throughout the night.

1. Never

2. About 50/50

3. Always

I take long naps during the day.

1. Never

2. About 50/50

3. Always

I can fall asleep easier, and stay asleep, if the bedroom is completely dark.

1. Yes, completely helps

2. Don’t really notice a difference

3. No, I prefer the TV or...