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