Routine No 603 - Electronic sunset
Keep your heart rate down before bedtime.
Try to avoid negative thoughts that can get you upset. The same goes for films, series or video games that get you excited.
WHY IT HELPS:
Tension or excitement increases stress hormones, which in turn inhibit the sleep hormone melatonin. Cortisol and adrenaline surges make it difficult to fall asleep and achieve deep sleep, which impairs your sleep health.
Routine No 002 - Sleep scheduleGo to bed when you are tired.
Routine No 003 - UnwindCreate a routine for winding down.
Routine No 301 - Evening lightWarm light in the bedroom.
Routine No 302 - Evening lightDim the lights.
Routine No 402 - NutritionEnjoy a healthy nightcap.
Routine No 502 - MindfulnessRelax and unwind.
Routine No 503 - UnwindTake a hot shower or bath before going to bed.
Routine No 504 - UnwindUnwind with music.
Routine No 505 - UnwindRelax your body and mind.
Routine No 506 - Stress managementDo Yoga-Nidra.
Routine No 507 - Stress managementListen to binaural music to wind down.
Routine No 508 - Stress managementVisualize a walk in nature.
Routine No 601 - Electronic sunsetDe-digitize your evenings.
Routine No 602 - Electronic sunsetSet a timer on your Wi-Fi router.
Routine No 603 - Electronic sunsetKeep your heart rate down before bedtime.
Routine No 604 - Electronic sunsetNo emails before bedtime.
Routine No 605 - Electronic sunsetSwitch on night mode.
Routine No 606 - Electronic sunset