When does your evening usually begin?
Include work, travel, meals, family time, or other regular transitions.
SOMIBO reflection guide
Sleep-routine reflection
A short worksheet for adults and caregivers
Use this page to notice how rest fits into your real life. Start with what is true this week. You do not need to answer every prompt or change your whole routine. Choose only what feels useful and possible.
For adults and caregivers
1. Notice your current rhythm
Describe your usual pattern without judging it. A clear picture of the day is a useful place to begin.
What is the first part of your morning that you usually notice?
It might be waking, caring for someone, commuting, or preparing for the day.
What already helps your evening feel more settled?
Which everyday conditions shape your evening or night? Select any that fit.
- Work or shift schedule
- Children or family care
- Overnight caregiving
- Shared room or household noise
- Travel or changing schedule
- Unfinished tasks or worries
- Another responsibility or constraint
2. Notice the transition toward rest
Many routines include a small change of pace before sleep. Look for a cue that is already available rather than adding a long list of tasks.
Which cues are already part of your evening? Select any that fit.
- Lower or softer light
- A familiar closing activity
- Quiet or familiar sound
- A more comfortable room setup
- Fewer late decisions
- A note that holds tomorrow’s unfinished thoughts
What part of a wind-down feels easiest to repeat?
What can make that transition difficult on a full or changing day?
3. Include care responsibilities
Caregiving can change timing, privacy, and the amount of energy left at night. The goal is to make room for your circumstances, not to plan as if they were absent.
If you care for a child, partner, family member, or another person, what can change your evening or night?
What small support, handoff, or adjustment could create a little room for you when it is available?
If care interrupts your plan, what is the kindest realistic fallback?
Keep it brief enough to use on a difficult night.
4. Choose one small next step
Choose one specific step you can repeat at your current capacity. One small step is enough; a complete routine change is not required.
Which one small step feels possible to try?
- Dim one light when my wind-down begins.
- Put one morning item in place before bed.
- Write one unfinished thought on a note for tomorrow.
- Use one familiar closing activity for five minutes.
- Ask for or accept one small caregiving handoff when available.
- Create one calmer cue that fits my space.
Write your one step in your own words.
When will you try it, or what existing event will remind you?
5. Make the step fit your capacity
A repeatable step can have a smaller version for a harder day. Flexibility helps the practice belong to real life.
What is the smallest version of this step that would still count?
If the evening changes, how could you adapt the step without starting over?
What would make this step easier to remember or receive support with?
6. Check in without judging
After a few chances to try the step, notice what you learned. You can keep it, make it smaller, change it, or pause it.
What did you notice about your evening, morning, or capacity?
What will you keep, adjust, or release for now?
There is no perfect routine to complete. Notice what fits, make one small adjustment when you can, and let the plan change with your life.
For education and reflection only. This worksheet is not medical advice, not a diagnosis, and not treatment. It does not promise a result or replace care from a qualified health professional. Use the prompts that fit your circumstances and seek professional help for health concerns or safety needs.
Optional background reading: CDC — About Sleep