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