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