jensen-sleepacy-rutin-201
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.

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!