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Effective Sleep and Morning Routines

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Trung Minh
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24 views1 page

Effective Sleep and Morning Routines

Uploaded by

Trung Minh
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Sleep

1. Sun exposure in the morning (as minimum as 10 minute) with 1 hours of waking up

2. Supplements: Chamomile, Magnesium, Glycine

3. Evening: Avoid bright lights, incorporates red or orange light

4. Dark room, if not, use eye mask

5. Warm shower before bed

6. 15 to 19 Celcius for bed

7. Elevated Feet

8. Breathe through nose, if not, use mouth tape

9. Meditation or yoga nidra or some form of rest before bed

10. Sleep consistency, if not, only fix for around 1 hours

11. If not enough sleep, nap in the afternoon is fine

12. Relax the body for each part, breathing conciously, imagine an relaxing scene, SATS, say “don’t
think”

Morning routine

1. Do productive things the day before

2. Sun exposure in the morning (as minimum as 10 minute) with 1 hours of waking up, if still dark,
use bright light

3. Electrolyte water in the morning

4. Exercise

5. Cold shower

6. Caffeine after 2 hours

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