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