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