Discover the tips from the Sleep Watchers program

Below are the recommendations and actions we'll practice in this program. There's a lot here, so don't try to apply everything at once! In the program, we have everything organized for you to consume all this content and apply it in an optimized way. The idea is just to get an overview, but if there's a topic that interests you, you can get a head start on the program.

Let's get to the list!

• Practice deep breathing 👃 - see article
• Practice thought parking 📓 - see article
• Sleep 🛏 only as much as necessary to have energy the next day - see article
• Wake up at the same time ⏰ every day (including weekends!) - see article
• Exercise 🏃 regularly - see article
• Practice progressive muscle relaxation 💪 - see article
• Practice paradoxical intention 🤔 - see article
• Raise your body temperature about 60 to 90 minutes before bed through hot baths and teas 🍵 - see article
• Make your bedroom comfortable, free of light 💡 and noise - see article
• Keep your bedroom at a comfortable temperature 🌡 (62 to 68°F / 17 to 20°C) during the night - see article
• Don't worry about catching up on sleep - see article
• Practice mindfulness meditation 🧘‍♀️ - see article
• Practice thought stopping ✋ - see article
• Be careful about eating at night 🥗, but don't go to bed hungry either - see article
• Avoid excess fluids 🚰 at night - see article
• Pay attention to when and how much caffeine ☕️ you consume - see article
• Practice light therapy 💡 - see article
• Practice visualization 👁 - see article
• Practice gratitude 🙏 - see article
• Avoid alcohol 🍺 3 hours before bed - see article
• Avoid nicotine 🚬 2 hours before bed - see article
• Practice autogenic training 🌡 - see article
• Challenge your negative thoughts 💭 - see article
• Don't sleep with your enemy - the clock ⏰ - see article
• Avoid social media 📵 1 hour before bed - see article
• Don't use the snooze button - see article
• View sleep with more passion - see article
• Take naps the right way - see article
• Know how many hours of sleep you need (and it's probably not 8 hours) - see article