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