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