My Action Plan for Proper Sleep Hygiene
Time to get up:
Time to go to sleep
Weekday: 11:00 p.m.
Weekend: Before 1:00 a.m.
Use of electronic devices
Turn the computer off 20 minutes before sleeping and keep it away from my bed.
Avoid taking naps on weekdays
Before going to bed
Have dinner 1-2 hours before sleeping
Drink a glass of water
Brush teeth
Sleep 7-9 hours diary
Take off makeup and and do face wash
Lock the phone 10 minutes before sleeping
Sleep inside bed sheets
Weekday: 8:00 to 8:30 a.m.
Weekend: 8:30 a.m.
Turn off any electronic screen that culd be on while sleeping
Stress manage
Put on proper clothes to sleep (pijama)
Relax 15 minutes before going to bed. Breathing exercises.
Drink passionflower tea if necessary