Template
20-Minute Night Routine Checklist
2026-02-26 · Updated 2026-03-03 · 20 minutes
For inconsistent evenings with high bedtime thought activity.
bedtime routineracing thoughtssleep anxiety
Checklist
- Set low-light mode across your room and devices.
- Run 2 minutes of gentle touch-generated sound.
- Keep two minutes quiet and screen-free between activities.
- Switch to a low-complexity ambient layer for 8 minutes.
- Stop all planning and social apps before sleep transition.
How to run it
Use the sequence only while it feels comfortable and useful. Change or stop it without treating the routine as a performance target.
Apply this template in SomniTine
Use this as a low-pressure checklist, not a treatment plan. Change or stop any step that is not comfortable or useful.