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