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Bedtime Routine Checklist

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SLEEP WELLNESS • CHECKLIST

Bedtime Routine Checklist

A calm, printable checklist that turns your evening into a repeatable wind-down you can actually follow — section by section, night after night.

6sections
24items
instantaccess
 
🌙 Print it, post it, follow it tonight

A focused six-section printable checklist for shaping any evening into a simple, repeatable wind-down — no guesswork, no overhauling your whole night. Designed for anyone who wants a calmer close to the day without building a complicated system.

Made for people who do better with a clear list in front of them than a vague intention in their head.

🔓 Get Instant Access

✓ Instant PDF download

✓ Action-focused, not theory

✓ Read on any device, lifetime access

 
SOUND FAMILIAR?

Your evenings end in drift, not rest

You intend to wind down — then don't

The evening arrives and the plan dissolves. You meant to slow down, but suddenly it's an hour later and you're still scrolling.

Every routine tip feels like a project

The advice is long, the lists are elaborate, and setting up the system takes more energy than just going to bed tired.

You restart from scratch each night

Without a fixed sequence to return to, each evening is a negotiation — and the result is inconsistency that leaves you unrested.

Good nights feel lucky, not repeatable

When sleep goes well, you're not sure why — which means you can't reliably make it happen again tomorrow.

 
WHAT'S INSIDE

Inside the checklist, 6 sections and 24 items to tick off

Prepare the Space

Four simple items for setting up the physical conditions — light, sound, and layout — so your environment does part of the calming for you.

Choose the Cue

Work through four prompts for picking a single consistent signal that tells your body the day is closing — the anchor your routine turns on.

Keep It Simple

Tick off four items that strip the routine down to what's actually sustainable — one thing at a time, matched to your real energy at day's end.

Support Your Body

Four physical check-ins — light, sleep window, pillow setup, evening cues — that work with your body's natural signals rather than against them.

Close the Loop

Four items for drawing a clean line under the day — limiting late inputs, protecting your sleep window, and locking in the habits that stick.

Use Smart Help

Four practical prompts for using AI to refine and simplify your routine — summarise, reduce, pattern-build, and compare — while keeping your own needs first.

 
🌿

Your evenings deserve a repeatable rhythm

Download the checklist instantly and work through it tonight — six sections, one item at a time, until a calm bedtime stops being something you hope for and starts being something you do.

🔓 Get Instant Access
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We are proud to offer international shipping services that currently operate in over 200 countries and islands world wide. Nothing means more to us than bringing our customers great value and service. We will continue to grow to meet the needs of all our customers, delivering a service beyond all expectation anywhere in the world.

Do you ship worldwide?

Yes. We provide free shipping to over 200 countries around the world. However, there are some locations we are unable to ship to. If you happen to be located in one of those countries we will contact you.

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We are not responsible for any custom fees once the items have shipped. By purchasing our products, you consent that one or more packages may be shipped to you and may get custom fees when they arrive to your country.

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Shipping time varies by location. These are our estimates:

Location *Estimated Shipping Time
United States 5-20 Business days
Canada, Europe 5-20 Business days
Australia, New Zealand 5-20 Business days
Central & South America 5-20 Business days
Asia 5-20 Business days
Africa 5-20 Business days
*This doesn’t include our 1-3 day processing time.

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Yes, you will receive an email once your order ships that contains your tracking information. If you haven’t received tracking info within 5 days, please contact us.

My tracking says “no information available at the moment”.

For some shipping companies, it takes 2-5 business days for the tracking information to update on the system. If your order was placed more than 5 business days ago and there is still no information on your tracking number, please contact us.

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For logistical reasons, items in the same purchase will sometimes be sent in separate packages, even if you've specified combined shipping.

If you have any other questions, please contact us and we will do our best to help you out.

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*You can submit refund requests within 15 days after the guaranteed period for delivery (45 days) has expired. You can do it by sending a message at support@sellvia.com

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Refunds & Returns

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In the event that your order arrives damaged in any way, please email us as soon as possible at support@sellvia.com with your order number and a photo of the item’s condition. We address these on a case-by-case basis but will try our best to work towards a satisfactory solution.

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