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