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