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