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