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