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