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).
Routine No 004 - ConsistencyFollow your regular routine, even after a night of poor sleep.
Routine No 106 - Morning lightWalk your dog.
Routine No 107 - Morning lightTake a walk instead of a coffee-break.
Routine No 201 - StimulantsAvoid caffeine and nicotine.
Routine No 202 - StimulantsAvoid alcoholic drinks late in the evening.
Routine No 203 - MedicationAvoid medicine that disrupts or delays sleep.
Routine No 204 - MindfulnessDo “The Energizer Bunny” breathing technique.
Routine No 401 - DietAvoid large meals late in the evening.
Routine No 403 - NutritionDrink plenty of water.
Routine No 709 - Sleeping environmentUse appropriate duvet, ben-linen and top mattress in summer
Routine No 712 - MindfulnessSpray your pillow and bedlinen with lavender.
Routine No 806 - Stress managementTake a power nap – but not too late in the afternoon.
Routine No 808 - Stress managementBring nature to your desktop.
Routine No 810 - Stress managementShift to panoramic vision every 25/55 minutes.
Routine No 813 - Stress managementDo a physiological sigh.
Routine No 814 - Stress management1-minute recharge.
Routine No 901 - ExerciseExercise regularly.
Routine No 902 - Excercise