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