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