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...