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