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