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.
Routine No 001 - Sleep scheduleMake a sleep schedule and stick to it.
Routine No 701 - Sleeping environmentMake sure your bedroom is dark.
Routine No 702 - Sleeping environmentUse a lamp with very low brightness.
Routine No 703 - Sleeping environmentMinimise the amount of light coming in from outside.
Routine No 704 - Sleeping environmentKeep humidity levels around 45% in the bedroom.
Routine No 705 - Sleeping environmentSleep in a cool bedroom.
Routine No 706 - Sleeping environmentWear a sleep mask.
Routine No 708 - Sleeping environmentSleep in a bed with optimal support for your body.
Routine No 710 - Sleeping environmentUse a quality pillow.
Routine No 711 - Sleeping environmentUse a single (personal) duvet if required.
Routine No 801 - Stress managementDo not check your mobile phone at night.
Routine No 809 - Stress managementLeave your phone outside of the bedroom.
Routine No 815 - Stress management