Ideas for wind down time and better mornings

This resource offers practical ideas for creating effective wind-down routines and energising morning habits. It provides young people with actionable suggestions, from relaxation exercises and cosy spaces to energising morning rituals like natural light and movement, helping to improve sleep quality and set a positive tone for the day.

It is designed to support therapists in encouraging young people to explore and personalise their routines, making sleep and mornings feel more manageable and enjoyable.

Free

Ideas for wind down time and better mornings

Free

Ideas for wind down time and better mornings

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Black & White Version

Specifically created to keep ink usage low without compromising on great design.

Full Colour Version

Great for sharing on computer screens, phones & tablets.

References and Further Reading 

  • Dewald-Kaufmann, J., de Bruin, E. and Michael, G. (2022) ‘Cognitive behavioral therapy for insomnia in school-aged children and adolescents’, Sleep Medicine Clinics, 17(3), pp. 355–365. doi:10.1016/j.jsmc.2022.06.003.
  • Keuppens, L. et al. (2023a) ‘Sleep intervention as symptom treatment for ADHD (siesta)-blended CBT sleep intervention to improve sleep, ADHD symptoms and related problems in adolescents with ADHD: Protocol for a randomised controlled trial’, BMJ Open, 13(4). doi:10.1136/bmjopen-2022-065355.
  • Gradisar, M. et al. (2011a) ‘A randomized controlled trial of cognitive-behavior therapy plus bright light therapy for adolescent delayed sleep phase disorder’, Sleep, 34(12), pp. 1671–1680. doi:10.5665/sleep.1432.
  • Dewald-Kaufmann, J., de Bruin, E. and Michael, G. (2019) ‘Cognitive behavioral therapy for insomnia (CBT-I) in school-aged children and adolescents’, Sleep Medicine Clinics, 14(2), pp. 155–165. doi:10.1016/j.jsmc.2019.02.002.
  • Åslund, L. et al. (2020) ‘Cognitive-behavioral therapy for insomnia in adolescents with comorbid psychiatric disorders: A clinical pilot study’, Clinical Child Psychology and Psychiatry, 25(4), pp. 958–971. doi:10.1177/1359104520929376.
  • Ma, Z.-R., Shi, L.-J. and Deng, M.-H. (2018) ‘Efficacy of cognitive behavioral therapy in children and adolescents with insomnia: A systematic review and meta-analysis’, Brazilian Journal of Medical and Biological Research, 51(6). doi:10.1590/1414-431×20187070.
  • Sukiennik, O. et al. (2024) ‘Changes to sleep patterns and insomnia symptoms following cognitive behavioural therapy for anxiety disorders in adolescents’, Behavioural and Cognitive Psychotherapy, 52(5), pp. 522–534. doi:10.1017/s1352465824000195.