Routine No 815 - Stress management

Make a to-do-list.

The act of writing down uncompleted tasks can help you stop worrying about work at night. Keep a journal where you write down your thoughts and feelings, rather than just thinking about them. Other effective ways to help combat negative thoughts at night is being physically active during the day and practicing meditation. Ideally you incorporate all three into your routine.

WHY IT HELPS:
Exercising and keeping a journal both help process emotions and reduce stress and anxiety. This has a positive impact on your sleep quality.

Make a sleep schedule and stick to it.

Routine No 001 - Sleep schedule

Make a sleep schedule and stick to it.

Make sure your bedroom is dark.

Routine No 701 - Sleeping environment

Make sure your bedroom is dark.

Use a lamp with very low brightness.

Routine No 702 - Sleeping environment

Use a lamp with very low brightness.

Minimise the amount of light coming in from outside.

Routine No 703 - Sleeping environment

Minimise the amount of light coming in from outside.

Keep humidity levels around 45% in the bedroom.

Routine No 704 - Sleeping environment

Keep humidity levels around 45% in the bedroom.

Sleep in a cool bedroom.

Routine No 705 - Sleeping environment

Sleep in a cool bedroom.

Wear a sleep mask.

Routine No 706 - Sleeping environment

Wear a sleep mask.

Sleep in a bed with optimal support for your body.

Routine No 708 - Sleeping environment

Sleep in a bed with optimal support for your body.

Use a quality pillow.

Routine No 710 - Sleeping environment

Use a quality pillow.

Use a single (personal) duvet if required.

Routine No 711 - Sleeping environment

Use a single (personal) duvet if required.

Do not check your mobile phone at night.

Routine No 801 - Stress management

Do not check your mobile phone at night.

Leave your phone outside of the bedroom.

Routine No 809 - Stress management

Leave your phone outside of the bedroom.

Make a to-do-list.

Routine No 815 - Stress management

Make a to-do-list.