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