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Routine No 404 - Nutrition

Include sleep-enhancing items in your meals.

THE ROUTINE:

Include a banana and an egg in breakfast. Include a small bowl of sprout beans in dinner. Include a portion of mashed sweet potatoes in dinner. Have a small bowl of tart cherries or two kiwis after dinner.

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.

Include sleep-enhancing items in your meals.Routine No 404 - Nutrition

Include sleep-enhancing items in your meals.

Use appropriate duvet, ben-linen and top mattress in summerRoutine 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!