rutiner_706
Routine No 706 - Sleeping environment

Wear a sleep mask.

If your bedroom is not pitch dark when you sleep, wear a good quality sleep mask.

WHY IT HELPS:
By blocking out all light, you enhance melatonin production ann reduce the number of times you awake during the night. This contributes to increased sleep duration and better 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.