Routine No 201 - Stimulants
Avoid caffeine and nicotine.
Avoid drinking products with caffeine and avoid nicotine in cigarettes, vapes and gums.
WHY IT HELPS:
Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as four-to-eight hours to wear off significantly. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep lightly. In addition, smokers often wake up early in the morning because of nicotine withdrawal.
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 404 - NutritionInclude sleep-enhancing items in your meals.
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