Have a wind- down routine Take a hot shower before bed Avoid high carb or sugary foods Get enough natural light during the day Deep breathing & meditation Setting an alarm clock create darkness Supportive Mattress & Pillow Cool Bedroom Temp De-clutter your room & bed Journaling Blue Light screen Avoid phone at least 1 hour before bed calming sensory environment Exercise during the day Warm Milk or Tea Set sleep schedule Avoid drinking soda Avoid caffeinated drinks in afternoon Warm Shower before sleep Sleep Diary or Tracker Body Scan Meditation Soft music Earplugs Avoid Naps Avoid large meals close to bed Designated sleep and work areas - no overlap Avoid drinking large amounts of water Have a wind- down routine Take a hot shower before bed Avoid high carb or sugary foods Get enough natural light during the day Deep breathing & meditation Setting an alarm clock create darkness Supportive Mattress & Pillow Cool Bedroom Temp De-clutter your room & bed Journaling Blue Light screen Avoid phone at least 1 hour before bed calming sensory environment Exercise during the day Warm Milk or Tea Set sleep schedule Avoid drinking soda Avoid caffeinated drinks in afternoon Warm Shower before sleep Sleep Diary or Tracker Body Scan Meditation Soft music Earplugs Avoid Naps Avoid large meals close to bed Designated sleep and work areas - no overlap Avoid drinking large amounts of water
(Print)
Have a wind-down routine
Take a hot shower before bed
Avoid high carb or sugary foods
Get enough natural light during the day
Deep breathing & meditation
Setting an alarm clock
create darkness
Supportive Mattress & Pillow
Cool Bedroom Temp
De-clutter your room & bed
Journaling
Blue Light screen
Avoid phone at least 1 hour before bed
calming sensory environment
Exercise during the day
Warm Milk or Tea
Set sleep schedule
Avoid drinking soda
Avoid caffeinated drinks in afternoon
Warm Shower before sleep
Sleep Diary or Tracker
Body Scan Meditation
Soft music
Earplugs
Avoid Naps
Avoid large meals close to bed
Designated sleep and work areas - no overlap
Avoid drinking large amounts of water
