Routine No 004 - Consistency

Follow your regular routine, even after a night of poor sleep.

If you’ve had a bad night’s sleep, try to follow your regular routine. Get up the same time you normally would. Don’t compensate by drinking excessive amounts of caffeine. Limit any naps to a maximum of 25 minutes and get to bed the same time you normally would in the evening.

WHY IT HELPS:
Staying on a consistent schedule helps your circadian rhythm, which controls the sleep hormone melatonin and other processes that are important for your sleep. Irregular sleep hurts your circadian rhythm.

Follow your regular routine, even after a night of poor sleep.

Routine No 004 - Consistency

Follow your regular routine, even after a night of poor sleep.

Walk your dog.

Routine No 106 - Morning light

Walk your dog.

Take a walk instead of a coffee-break.

Routine No 107 - Morning light

Take a walk instead of a coffee-break.

Avoid caffeine and nicotine.

Routine No 201 - Stimulants

Avoid caffeine and nicotine.

Avoid alcoholic drinks late in the evening.

Routine No 202 - Stimulants

Avoid alcoholic drinks late in the evening.

Avoid medicine that disrupts or delays sleep.

Routine No 203 - Medication

Avoid medicine that disrupts or delays sleep.

Do “The Energizer Bunny” breathing technique.

Routine No 204 - Mindfulness

Do “The Energizer Bunny” breathing technique.

Avoid large meals late in the evening.

Routine No 401 - Diet

Avoid large meals late in the evening.

Drink plenty of water.

Routine No 403 - Nutrition

Drink plenty of water.

Include sleep-enhancing items in your meals.

Routine No 404 - Nutrition

Include sleep-enhancing items in your meals.

1-minute recharge.

Routine No 814 - Stress management

1-minute recharge.

Exercise regularly.

Routine No 901 - Exercise

Exercise regularly.

Spend time in the outdoors!

Routine No 902 - Excercise

Spend time in the outdoors!