• Add vegetables to your meals.
• Take a water bottle with you.(proper hydration helps to improve mood)
• Stick to one glass. Alcohol disrupts your sleeping pattern and can leave you struggling to fall back asleep in the middle of the night. A glass (or two for men) is all right.

• Take the weekend completely off. Dont check your email.
• Hit the gym. Try walking , a gentle bike ride, or yoga for low-intensity exercise.
• Clean your bedroom. A messy room can leave you feeling stressed and anxious. Dust can reduce your sleep quality and cause headaches, congestion, and itchy eyes. Vaccum & wash biweekly.

When to sleep today: 11 p.m.

Set a timer to wake you up in 9 to 10 hours.

• Choose veggies and whole foods today.
• Go easy on the caffeine: Limit to 1-2 cups, that too prior to 2 p.m.
• Eat to beat fatigue. (Whole fruits, nuts, seeds, sweet potatoes, jerky, hummus)
• Meal plan for the rest of the week. to avoid skipping and takeout
• Avoid naps - max 20-30 mins & before 3pm
• Stretch/go for a walk/do yoga

When to sleep - 11 p.m.

• Unwind-gentle stretching/reading/shower; Consistent bedtime routine 15 to 60 mins prior.
• White noise/Ear plug.

• Don’t hit the snooze button - Instead, make your morning coffee.
• Dont skip breakfast - Follow the prepared meal plan.
• Lighter lunch - Avoid fatty foods like chips & ice cream.
• Afternoon walk/Workout- excercise reduces fatigue.
• If it was difficult to wakeup early, go to bed earlier.
• No more screens 1 hr prior to bed.