Routine No 710 - Sleeping environment

Use a quality pillow.

Choose a pillow that is well-suited to you, your preferred sleeping position and the firmness.

WHY IT HELPS:
Ensuring the proper support for your head and neck is crucial for maintaining the correct alignment of these areas of the spine. Sleeping without adequate support not only disrupts your sleep quality but can also lead to discomfort and stiffness in your neck and back.

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.