Sleep Hygiene & Bedtime Routine Worksheet Pack

Sleep can be tricky especially when kids feel wired, worried, or stuck in busy thoughts at bedtime. This Sleep Hygiene & Bedtime Routine Worksheet Pack teaches healthy sleep habits in a clear, supportive way, helping children (and families) build routines that make it easier to fall asleep and stay asleep.

With practical tips and simple regulation tools, these pages are great for home use, classroom wellbeing, or therapy sessions.

Whats included

• What is Sleep Hygiene? (easy-to-understand explanation of how daytime habits affect sleep)
• Better Sleep Tips checklist-style guidance, including:
• Keep a regular sleep/wake schedule
• Avoid naps (to support bedtime sleepiness)
• Only go to bed when sleepy
• Create sleep rituals (wind-down routine ideas)
• If you cant sleep, get up briefly and try again
• Avoid clock-watching
• Screen-time curfew (turn devices off at least an hour before bed)
• Create a calm sleep space (quiet, comfortable, cool, dark)
• Use the bed for sleeping (not studying, eating, or screens)
• My Sleep Routine visual routine prompts (e.g., warm shower/bath, warm drink, limit screens + relaxing activity, slow breaths + stretching)
• My Bedtime Routine planner (Before I go to sleep, I will)
• Calming breathing exercises to support relaxation:
• Box Breathing (simple 4-count breathing)
• Five Finger Breathing (guided breathing with finger tracing)

Who its for

• Children who struggle to wind down at night
• Parents and carers wanting a simple bedtime plan
• Educators and support staff (wellbeing routines)
• Therapists and allied health professionals supporting sleep, anxiety, and regulation skills

How to use

• Print and place on the fridge, bedside table, or in a wellbeing folder
• Use the routine pages as a nightly wind-down checklist
• Practice the breathing exercises during the day first, then use them at bedtime

Please note (digital download)

• This is a digital product. No physical item will be shipped.
• Youll receive a file you can download and print at home or through a print shop.
• Due to the nature of digital downloads, returns/exchanges aren't available.