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