Routine No 203 - Medication

Avoid medicine that disrupts or delays sleep.

Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over the counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns.

WHY IT HELPS:
If you’re on any medication and you have trouble sleeping, talk to your doctor or pharmacist to see whether they can be taken at other times during the day or early in the evening. In the future, when your doctor prescribes medicine, you can proactively ask if any of those has a negative effect on sleep and if there’s an alternative.

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.

Use appropriate duvet, ben-linen and top mattress in summer

Routine No 709 - Sleeping environment

Use appropriate duvet, ben-linen and top mattress in summer

Spray your pillow and bedlinen with lavender.

Routine No 712 - Mindfulness

Spray your pillow and bedlinen with lavender.

Take a power nap – but not too late in the afternoon.

Routine No 806 - Stress management

Take a power nap – but not too late in the afternoon.

Bring nature to your desktop.

Routine No 808 - Stress management

Bring nature to your desktop.

Shift to panoramic vision every 25/55 minutes.

Routine No 810 - Stress management

Shift to panoramic vision every 25/55 minutes.

Do a physiological sigh.

Routine No 813 - Stress management

Do a physiological sigh.

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!