Recovery Night — A Sleep & Recovery Wind-Down Protocol

Recovery is the work. Close the day on purpose with a calm, repeatable evening protocol.

What's inside:

• A wind-down timeline that counts back from your bedtime

• A 12-minute wind-down script you can read slowly or record in your own voice

• A room setup checklist, plus morning-after, late-night, and travel-night guidance

• A printable evening checklist and a brain-dump worksheet

• A 14-day sleep and recovery log with a 14-day review

Format: 12-page PDF (US Letter, printable)

Educational lifestyle content only. Not medical advice. If sleep concerns persist, talk to a physician or qualified sleep professional. Individual results vary.

Contact: Torenpike@proton.me