Sleep Reset Planner | TouchCare Action Kit (Digital Download, PDF)

Better nights begin with rhythm.
The Sleep Reset Planner is your calming nightly system designed to help busy people unwind, release stress, and fall asleep easier — without complicated routines or strict rules.

Inside this TouchCare Action Kit, you’ll build a simple 5-minute Sleep Reset Routine and follow a nightly rhythm that supports deeper rest, steadier energy, improved recovery, and less nighttime overstimulation.

If your sleep has been irregular, restless, or inconsistent because of work, travel, stress, or screen overload — this planner helps you slow down and rebuild your sleep flow naturally.

Use it at home, on busy weeks, and even during travel.

⭐ WHAT’S INSIDE (24-Page PDF)

• Intro & Summary
Why rhythm matters more than strict routines.

• How to Use This Planner
Simple steps to build your personalized nightly flow.

• Signature 5-Minute Sleep Reset Routine
Your nightly anchor: Rhythm → Relaxation → Restoration.

• Personal Sleep Rhythm Map
Identify ideal bedtime windows, energy cues, morning light patterns, and hydration habits.

• Sleep Disruptor Check-In
Spot caffeine, stress, screen time, light exposure, and late-meal triggers.

• Build Your Wind-Down Routine
Choose simple habits you can actually stick to.

• Breathing for Better Sleep
Three calming techniques: 4–6 breath, box breathing, extended exhale.

• Light & Environment Setup Guide
Temperature, lighting, sound, and sensory cues for deeper rest.

• Evening Relaxation Menu
Choose one calming action to unwind with ease.

• Calm Mind Pages
Brain dump + thought release pages for mental clarity before bed.

• Daily Sleep Planner (AM/PM)
Evening wind-down + morning-after sleep quality check.

• Weekly Sleep Tracker
Clear view of improvements and disruptor patterns.

• Weekly Reflection Page
One small adjustment each week for consistent progress.

• Travel Sleep Reset
Sleep strategies for flights, time zone changes, and unfamiliar environments.

• Emergency 3-Minute Reset
A gentle reset when your mind or body feels overstimulated.

• Final Reset Message + Thank You Page

⭐ WHO THIS IS FOR

Perfect for:
✔ Busy professionals
✔ Travelers
✔ Parents
✔ Students
✔ Anyone with irregular or stressed sleep
✔ Anyone who wants calm, consistency, and gentle routines
✔ Anyone who needs a simple wind-down, not another strict system

⭐ HOW TO USE

Download the PDF → Use digitally or print →
Follow your 5-minute Sleep Reset nightly →
Track your patterns →
Make one weekly adjustment →
Enjoy deeper rest and calmer nights.

⭐ FILE FORMAT

✔ PDF — 24 premium pages
✔ Printable
✔ Digital-planner friendly
✔ No physical product shipped