Routine No 106 - Morning light

Walk your dog.

If you’ve a pet dog, take it for a walk every morning. If you don’t have one, consider getting one.

WHY IT HELPS:
Daylight is key to regulating daily sleep patterns and your circadian rhythm. You’ll not only get more sunlight but also reduce your stress level (by being outdoors).

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.

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!