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