Sleep Optimization for Knowledge Workers
Use the hours before bed on purpose, with a framework you can adapt to your own life.
Telling people to wind down is easy, but a routine they can actually build needs structure, examples and a template. This deck supplies the framework, three ready blueprints and the planning slides, so you can focus on your audience.
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This is a ready-to-use, editable PowerPoint deck of 51 slides on designing an evening routine. It covers the 90-minute pre-sleep window, a brain dump journal template, three routine blueprints, a routine builder and a five-step action plan. It suits professionals, coaches, trainers and wellness creators.
Chapter 1 sets out why sleep matters for people who rely on thinking, covering the cost of pushing through fatigue and the roles of adenosine and the body clock. Chapter 2 introduces the Programming Window, a timeline from 90 minutes out through 60 and 30 minutes to bedtime, then examines the digital sunset and other evening disruptors beyond screens.
Chapter 3 builds your personalised routine around four pillars: timing, environment, sleep pressure and mind state. It includes a Brain Dump journal entry template with three sections for clearing worries and tasks. Chapter 4 provides three blueprints: the Digital Detox routine for heavy screen users, the Mindful Transition routine for anxious thinkers and the Active Recovery routine for physically active people, followed by a four-step routine builder and a success-factors checklist.
Later chapters tackle common mistakes, introduce CBT-I principles and cover a warm bath and evening nutrition, with a micro-habit case vignette and a weekly tracker. Chapter 7 closes with a five-step plan: self-assessment, vision casting, routine design, implementation and refinement.
Tap a slide to enlarge it.
Walk participants through the three blueprints and let each person choose one and fill in the routine builder.
Use the Brain Dump template and the micro-habit slide with clients who feel an evening routine is one more thing to fail at.
Follow the five-step plan on slides 42 to 47 and write your blueprint on the open page provided.
Download the deck instantly, open it in PowerPoint, Keynote or Google Slides, and edit the blueprints to match your audience. Slide 26 is the routine builder to fill in first.
Instant download, no password. One-time payment.
Instant download. Single-user licence.
For your own use: present it, adapt it for your own sessions. Please do not resell or redistribute the file.
Educational content, not medical advice.
Yes. It is a standard .pptx file with editable text, shapes and tables, so you can change wording, colours and order and add your own examples. It opens in PowerPoint and Keynote, and you can upload it to Google Drive to open in Google Slides. Layouts can shift slightly if a font is missing, so check the slides before presenting.
This deck is part of Sleep Optimization for Knowledge Workers, ten decks sold singly for INR 99 (USD 1.49) or together for INR 599 (USD 7.99). The others are: 7-Day Sleep Reset; Bedroom Environment Optimization; Caffeine Timing and Performance; Circadian Rhythm Basics; Light Exposure and Sleep Quality; Sleep Hygiene for Busy Adults; Sleep Tracking Without Obsession; Stress and Sleep Loops; Travel and Shifted Schedule Recovery.
Both. The framework and blueprint chapters present well in a workshop, and the routine builder and five-step plan are designed for self-study.
It depends on your evening. The deck matches the Digital Detox to heavy screen users, Mindful Transition to anxious thinkers and Active Recovery to physically active people, and encourages starting with one small activity.
It mentions evening foods and CBT-I principles as general information. It does not diagnose or prescribe, so talk to a doctor or qualified professional about persistent sleep problems.
₹99 including 18% GST for buyers in India, or $1.49 for buyers outside India. One-time payment, no subscription, with an automatic invoice.
Instantly. Your download page opens the moment payment succeeds, and a permanent link is emailed to you. No account or password is needed.
Yes. It is standard PowerPoint (.pptx), so you can change text, add your logo and remove slides. It opens in PowerPoint, Keynote and Google Slides.
Because it is a digital download, files are not refundable once downloaded. We always refund a duplicate charge or a failed delivery, and if a file is corrupted and we cannot fix it within 3 working days. Full terms: bodhih.org/refunds.
Measure the skill with an assessment.
Measure the skill with an assessment.
Turn your routine blueprint into an individual development plan (IDP) on Jobulary, with one evening habit and a review date.
Bodhih Training delivers live corporate programmes on stress, routines and personal effectiveness.
A complete workshop on the topic.
A complete workshop on the topic.
