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