Morning:
- Wake up at the same time every day.
- Get exposure to natural light upon waking to regulate your circadian rhythm.
- Engage in light physical activity or stretching to wake up your body.
- Eat a balanced breakfast to kickstart your metabolism.
- Take any morning supplements, including doTERRA’s Life Long Vitality if applicable.
- Plan your day with intention, keeping in mind tasks and activities that may impact your sleep later.
Afternoon:
- Avoid consuming caffeine or stimulants after midday.
- Eat a light, nutritious lunch to sustain energy levels without causing drowsiness.
- Stay hydrated by drinking water throughout the day.
- Take short breaks to stretch or go for a brief walk to combat midday fatigue.
- Avoid heavy or spicy meals close to bedtime to prevent discomfort during sleep.
Bedtime:
- Start winding down at least an hour before bedtime.
- Dim the lights and limit exposure to screens to signal to your body that it’s time to sleep.
- Practice relaxation techniques such as mindfulness meditation or deep breathing exercises.
- Create a soothing bedtime routine, incorporating activities like reading or taking a warm bath.
- Use calming essential oils like lavender or chamomile in a diffuser or apply topically to promote relaxation.
- Take any evening supplements, such as doTERRA’s Serenity capsules if applicable.
- Ensure your sleep environment is comfortable, cool, dark, and quiet.
- Go to bed at the same time every night to maintain a consistent sleep schedule.