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