Routine No 504 - Unwind
Unwind with music.
Unwind by listening to music. Choose something that makes you feel calm - if you don't already have a favourite, there are plenty of ready-made playlists of relaxing music on streaming services.
WHY IT HELPS:
Music can help you reduce anxiety, stress and lower your cortisol levels. It also contributes to better sleep as music can calm parts of the autonomic nervous system and slow down breathing.
Routine No 002 - Sleep scheduleGo to bed when you are tired.
Routine No 003 - UnwindCreate a routine for winding down.
Routine No 301 - Evening lightWarm light in the bedroom.
Routine No 302 - Evening lightDim the lights.
Routine No 402 - NutritionEnjoy a healthy nightcap.
Routine No 501 - RelaxUnwind before you go to bed.
Routine No 502 - MindfulnessRelax and unwind.
Routine No 503 - UnwindTake a hot shower or bath before going to bed.
Routine No 504 - UnwindUnwind with music.
Routine No 505 - UnwindRelax your body and mind.
Routine No 506 - Stress managementDo Yoga-Nidra.
Routine No 507 - Stress managementListen to binaural music to wind down.
Routine No 508 - Stress managementVisualize a walk in nature.
Routine No 601 - Electronic sunset De-digitize your evenings.
Routine No 602 - Electronic sunsetSet a timer on your Wi-Fi router.
Routine No 603 - Electronic sunsetKeep your heart rate down before bedtime.
Routine No 604 - Electronic sunsetNo emails before bedtime.
Routine No 605 - Electronic sunsetSwitch on night mode.
Routine No 606 - Electronic sunsetWear glasses that block blue light.
Routine No 707 - Electronic sunsetSimulate sunset before bed.
Routine No 802 - Stress managementDo not go to bed if you are angry.
Routine No 803 - Stress managementWrite a gratitude journal.
Routine No 804 - Stress managementSay that you are not available.
Routine No 805 - Stress managementDo not lie awake in bed for long periods of time.
Routine No 807 - Stress managementMassage your feet with a tennis ball.
Routine No 816 - Stress management