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