Sleep
As a note, I tend to break a lot of these, but still, it's good to at least know what I'm supposed to be doing.
Checklist
Find a routine
- Try to go to bed and wake up around the same time.
(I personally suck at this)
Morning
- get sunlight as early as possible.
- sunlight at least 30 min, but preferably 1h+ during the day
- get cortisol level up early in the day
Noon
- limit caffeine after 12 pm
- eat main meal here or before - to eat light in the evening
Afternoon
- limit cardio, max 5 pm
- weights are fine 4 hours before sleep
- don't nap after 3pm
Evening
- eat light
- lights off - to help with melatonin production
- don’t bring devices into the bedroom
- set up a dark, cool environment
Wind down
- leave 2 hours for wind down time
- read or listen to an audiobook
- baths are great to relax
- don't stay in bed if you can’t sleep and it makes you anxious?
You can meditate your way out of this one fairly easily though if you know basic practices.