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