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