Free 7-Day Wind-Down Routine (PDF)

A simple, calming nightly plan to help you fall asleep faster and wake up more refreshed — in just one week.

If you struggle with racing thoughts, restless nights, or trouble falling asleep, this gentle 7-day routine will help you slow down, relax, and reset your sleep rhythm.

What’s inside

• A step-by-step nightly routine
• Relaxation techniques that are realistic and practical
• A simple 7-day schedule you can start tonight
• Tips to reduce stress and support deeper sleep

Who this is for

This guide is perfect if you:
• Have trouble winding down at night
• Wake up feeling unrefreshed
• Feel wired but tired at bedtime
• Are starting sleep apnea treatment and want better sleep habits

Download the PDF

Click below to download your copy:

[Download the 7-Day Wind-Down Routine (PDF)]

Better sleep starts with a calmer evening. Use this routine for one week and notice how your nights (and mornings) begin to change.

⭐ Free 7-Day Wind-Down Routine

A simple, calming nightly plan to help you fall asleep faster and wake up more refreshed — in just one week.

If you struggle with racing thoughts, restless nights, or trouble falling asleep, this gentle 7-day routine will help you slow down, relax, and reset your sleep rhythm.

This guide is easy to follow and designed for real people with busy lives.

⭐ What’s Inside the PDF

Inside this free guide, you’ll get:

✔ A step-by-step nightly routine

Short, simple steps to wind your body and mind down.

✔ Relaxation techniques

Breathing, stretching, and calming habits that actually work.

✔ Screens-off strategy

How to avoid overstimulation and get your brain ready for sleep.

✔ 7-day schedule you can start tonight

A small change each day to build the habit gradually.

✔ Bonus tips for deeper sleep

The little tweaks that make a BIG difference.

⭐ Who This Routine Is For

This guide is perfect if you:

Have trouble falling asleep
Wake up feeling unrefreshed
Feel stressed at night
Want a calmer bedtime routine
Are starting sleep apnea treatment and want better sleep habits
Want an easy, practical plan

You don’t need special equipment — just a few minutes each evening.

⭐ Why It Helps

Your nervous system needs time to shift into “rest mode.”
This routine gently helps your body:

Lower stress
Release tension
Slow your breathing
Prepare for deeper, longer sleep

Most people notice improvement within the first 2–3 nights.

⭐ Download Your Free 7-Day Wind-Down Routine (PDF)

Click the button below to get your copy instantly:

👉 Download the 7-Day Wind-Down Routine (PDF)

(Once you upload the PDF to your Media Library, I’ll help you paste the correct link.)

⭐ Need a Sleep Apnea Check, Too?

If you’re tired during the day or snore loudly, try this:

👉 3-Minute Sleep Apnea Self-Check (PDF)
(A simple self-screening tool)

⭐ Better Sleep Starts With a Calmer Night

This 7-day routine is a small step that leads to big changes.
Start tonight, and give your body the wind-down time it deserves.NightlyCalm_7Day_WindDown_Routine