Routine No 203 - Medication
Avoid medicine that disrupts or delays sleep.
Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over the counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns.
WHY IT HELPS:
If you’re on any medication and you have trouble sleeping, talk to your doctor or pharmacist to see whether they can be taken at other times during the day or early in the evening. In the future, when your doctor prescribes medicine, you can proactively ask if any of those has a negative effect on sleep and if there’s an alternative.
Routine No 004 - ConsistencyFollow your regular routine, even after a night of poor sleep.
Routine No 106 - Morning lightWalk your dog.
Routine No 107 - Morning lightTake a walk instead of a coffee-break.
Routine No 201 - StimulantsAvoid caffeine and nicotine.
Routine No 202 - StimulantsAvoid alcoholic drinks late in the evening.
Routine No 203 - MedicationAvoid medicine that disrupts or delays sleep.
Routine No 204 - MindfulnessDo “The Energizer Bunny” breathing technique.
Routine No 401 - DietAvoid large meals late in the evening.
Routine No 403 - NutritionDrink plenty of water.
Routine No 404 - NutritionInclude sleep-enhancing items in your meals.
Routine No 709 - Sleeping environmentUse appropriate duvet, ben-linen and top mattress in summer
Routine No 712 - MindfulnessSpray your pillow and bedlinen with lavender.
Routine No 806 - Stress managementTake a power nap – but not too late in the afternoon.
Routine No 808 - Stress managementBring nature to your desktop.
Routine No 810 - Stress managementShift to panoramic vision every 25/55 minutes.
Routine No 813 - Stress managementDo a physiological sigh.
Routine No 814 - Stress management1-minute recharge.
Routine No 901 - ExerciseExercise regularly.
Routine No 902 - Excercise