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