🌙 Bedtime Wind-Down Checklist
- Dim overhead lights 45 minutes before sleep.
- Complete a 3-minute brain dump to write lingering tasks onto paper.
- Perform 4 rounds of 4-7-8 breathing in bed.
🛑 What to Do If You Wake Up at 3 AM
- Don't check the clock. Keeping time turned away prevents mathematical panic.
- Apply the 20-minute rule: if awake over 20 mins, sit in dim light and read a non-work book until sleepy.
© 2026 InnerCalmGuide.com — Printable Mental Health Worksheets & Free Interactive Tools