- 🌞 Expose yourself to natural light
- 🪥 Brush your teeth
- 🚰 Drink appropriate amount of water
- 🧘♂️ Do mindfulness meditation
- 🙆♂️ Do light workout
- 🔈 Listen to your morning playlist or your morning podcast
- 🐣 Tweet "Good morning" or send a good-morning selfie to your loved ones
- 🥱 Get more sleep if your body feels like it
- 🙆♂️ Do light exercise, meditation & breathing exercises in the evening
- 💡 Reduce lights atleast 3 hours
- 🌚 Apply a facemask before 1 hour
- 📵 Avoid screen atleast 45 min before night
- 💬 Message good night to your loved ones in text/audio/video format
- 🛌 Make your bed & bedroom clean & comfortable
- 🚿 Take a shower/warm bath
- 🚰 Drink appropriate amount of water
- 📖 Start reading or meditation
- 🔈 Listen to your night podcast
- 🕶️ Make your room completely dark, or you can use a blindfold
- 😌 Don't worry even if you are awake till 4AM, Rome didn't slept in a day, also humans cannot be awake for forever, every human being eventually sleeps
- 🤨 Make sure you never exceed 2 hours than your regualar sleeping time on the weekends
- 🍎 Follow a healthy diet on a fixed schedule
- 🔆 Increase bright light exposure in the day
- 🏋️ Prefer usual/intense workouts in the afternoon
- 😧 Reduce stress & anxiety using different exercises
- 🚫 Avoid workouts at night
- 🚫 Avoid heavy snacks late at night
- 🚫 Avoid an alarm clock
- 🚫 Avoid distractions while sleeping
- 🚫 Avoid watching the clock or phone
- 🚫 Avoid naps/sleep in after 3PM
- 🚫 Avoid caffeine in the afternoon
- 😬 Avoid alcohol usage
- 🚫 Avoid staying awake in bed
- 🚫 Avoid watching news or social media around your sleep
- 🚫 Avoid doing any other activity in bed apart from sleeping