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