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