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