Use calming scents like lavender Use a sunrise alarm clock Avoid loud music in the evening Avoid heavy meals late at night Keep a consistent wake-up time even after poor sleep Limit decision- making at night Practice gratitude Keep a “no screens” zone in your home Dim lights before bed Do gentle yoga in the evening Avoid snoozing your alarm Limit alcohol before bed Use a comfortable mattress Avoid sleeping in on weekends Use a weighted blanket for comfort Use blue light filters Avoid sleeping with the TV on Visualize a peaceful place Remove electronics from the bedroom Gradually adjust your sleep schedule Try a guided sleep meditation or sleep story on the Calm app Avoid sleeping with bright LED clocks Create a bedtime ritual Set a wind- down routine Avoid emotional TV shows or movies before bed Avoid multitasking late at night Avoid arguments or intense discussions before bed Avoid being sedentary all day Use blackout curtains Keep your bedroom cool Limit sugar intake in the evening Use red or amber night lights Avoid "doomscrolling," or excessively reading negative news before bed Avoid checking emails before bed Avoid overthinking at bedtime Practice deep breathing Go to bed at the same time 3 days in a row Turn off notifications at night Limit naps to 20–30 minutes Listen to calming music Create a to-do list for tomorrow Read a physical book before bed Avoid intense workouts close to bedtime Use a sleep diary Wake up at the same time 3 days in a row Take a warm bath or shower Exercise regularly Use a sleep tracking app Avoid stimulating content before bed Practice a digital detox weekend Stretch before bed Practice self- compassion Reduce noise with earplugs or white noise Avoid stressful conversations before bed Try progressive muscle relaxation Keep your bedroom tidy Stay hydrated during the day Avoid caffeine after 2 PM Accept occasional sleeplessness Get morning sunlight exposure Limit screen time during the day Avoid clock- watching during the night Don’t work in bed Do light chores in the evening Use a sleep mask Drink herbal tea before bed Avoid caffeine hidden in foods (e.g., chocolate) Track your sleep patterns Journal your thoughts Take a walk after dinner Meditate before bed Use supportive pillows Keep a consistent daily routine Avoid spicy foods before bed Avoid screens 1 hour before bed Use calming scents like lavender Use a sunrise alarm clock Avoid loud music in the evening Avoid heavy meals late at night Keep a consistent wake-up time even after poor sleep Limit decision- making at night Practice gratitude Keep a “no screens” zone in your home Dim lights before bed Do gentle yoga in the evening Avoid snoozing your alarm Limit alcohol before bed Use a comfortable mattress Avoid sleeping in on weekends Use a weighted blanket for comfort Use blue light filters Avoid sleeping with the TV on Visualize a peaceful place Remove electronics from the bedroom Gradually adjust your sleep schedule Try a guided sleep meditation or sleep story on the Calm app Avoid sleeping with bright LED clocks Create a bedtime ritual Set a wind- down routine Avoid emotional TV shows or movies before bed Avoid multitasking late at night Avoid arguments or intense discussions before bed Avoid being sedentary all day Use blackout curtains Keep your bedroom cool Limit sugar intake in the evening Use red or amber night lights Avoid "doomscrolling," or excessively reading negative news before bed Avoid checking emails before bed Avoid overthinking at bedtime Practice deep breathing Go to bed at the same time 3 days in a row Turn off notifications at night Limit naps to 20–30 minutes Listen to calming music Create a to-do list for tomorrow Read a physical book before bed Avoid intense workouts close to bedtime Use a sleep diary Wake up at the same time 3 days in a row Take a warm bath or shower Exercise regularly Use a sleep tracking app Avoid stimulating content before bed Practice a digital detox weekend Stretch before bed Practice self- compassion Reduce noise with earplugs or white noise Avoid stressful conversations before bed Try progressive muscle relaxation Keep your bedroom tidy Stay hydrated during the day Avoid caffeine after 2 PM Accept occasional sleeplessness Get morning sunlight exposure Limit screen time during the day Avoid clock- watching during the night Don’t work in bed Do light chores in the evening Use a sleep mask Drink herbal tea before bed Avoid caffeine hidden in foods (e.g., chocolate) Track your sleep patterns Journal your thoughts Take a walk after dinner Meditate before bed Use supportive pillows Keep a consistent daily routine Avoid spicy foods before bed Avoid screens 1 hour before bed
(Print)
Use calming scents like lavender
Use a sunrise alarm clock
Avoid loud music in the evening
Avoid heavy meals late at night
Keep a consistent wake-up time even after poor sleep
Limit decision-making at night
Practice gratitude
Keep a “no screens” zone in your home
Dim lights before bed
Do gentle yoga in the evening
Avoid snoozing your alarm
Limit alcohol before bed
Use a comfortable mattress
Avoid sleeping in on weekends
Use a weighted blanket for comfort
Use blue light filters
Avoid sleeping with the TV on
Visualize a peaceful place
Remove electronics from the bedroom
Gradually adjust your sleep schedule
Try a guided sleep meditation or sleep story on the Calm app
Avoid sleeping with bright LED clocks
Create a bedtime ritual
Set a wind-down routine
Avoid emotional TV shows or movies before bed
Avoid multitasking late at night
Avoid arguments or intense discussions before bed
Avoid being sedentary all day
Use blackout curtains
Keep your bedroom cool
Limit sugar intake in the evening
Use red or amber night lights
Avoid "doomscrolling," or excessively reading negative news before bed
Avoid checking emails before bed
Avoid overthinking at bedtime
Practice deep breathing
Go to bed at the same time 3 days in a row
Turn off notifications at night
Limit naps to 20–30 minutes
Listen to calming music
Create a to-do list for tomorrow
Read a physical book before bed
Avoid intense workouts close to bedtime
Use a sleep diary
Wake up at the same time 3 days in a row
Take a warm bath or shower
Exercise regularly
Use a sleep tracking app
Avoid stimulating content before bed
Practice a digital detox weekend
Stretch before bed
Practice self-compassion
Reduce noise with earplugs or white noise
Avoid stressful conversations before bed
Try progressive muscle relaxation
Keep your bedroom tidy
Stay hydrated during the day
Avoid caffeine after 2 PM
Accept occasional sleeplessness
Get morning sunlight exposure
Limit screen time during the day
Avoid clock-watching during the night
Don’t work in bed
Do light chores in the evening
Use a sleep mask
Drink herbal tea before bed
Avoid caffeine hidden in foods (e.g., chocolate)
Track your sleep patterns
Journal your thoughts
Take a walk after dinner
Meditate before bed
Use supportive pillows
Keep a consistent daily routine
Avoid spicy foods before bed
Avoid screens 1 hour before bed
