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Rest Easy

Specific Challenges · Sleep & Bedtime Worries · Gentle support

When sleep feels hard, this workbook helps you build a calm wind-down, park worries and make bedtime feel safer.

My name: Date:

Trouble Sleeping Is Common

Lots of children and young people find it hard to fall asleep, wake in the night, or feel worried at bedtime. It's not your fault, and one tough night doesn't ruin everything. Bodies are good at catching up. Small, steady habits usually help sleep get easier over time. 🌱

Right now, the trickiest part of sleep for me is:

My Wind-Down Routine

🦜 Rosie: "A calm hour before bed tells your brain it's nearly sleep time."

Dim lights ➜ Screens off ➜ Wash/pyjamas ➜ Quiet activity ➜ Bed

My quiet activity (book, drawing, gentle music):

Worry Offload

🦔 Gary: "Worries feel bigger in the dark. Park them on paper." Write any worries here, then imagine popping them in a box until morning.

If a worry needs help, the person I'll tell tomorrow:

Sleep-Friendly Habits ☀️

🦎 Elvis: Tick habits you'll try. Little changes add up.

🕰️ Similar bedtime & wake-up most days 📵 Screens off a while before bed ☀️ Daylight & movement in the daytime 🛏️ Bed is for sleep & rest (calm space) 🌬️ Slow breathing if I wake in the night

My Calm-Down Toolkit

🦜 Rosie: Choose a tool for wide-awake moments.

My breathing count: in · hold · out

A calm picture I imagine (a safe, cosy place):

💛 For grown-ups: If sleep problems last more than a few weeks, cause distress, or affect daytime life (mood, learning, health), or if there's loud snoring, breathing pauses, or big anxiety at night, please speak to your GP. Ongoing sleep difficulties are treatable with the right support.

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Rest Easy Certificate

Well done, !

You built a wind-down routine, offloaded worries, chose sleep-friendly habits and made a calm-down toolkit. Sweet dreams. 🌙

Signed by Rosie 🦜, Gary 🦔 and Elvis 🦎 · Date: