Um pouco senso comum mas é uma sequência/formulação interessante para relembrar:
http://www.telegraph.co.uk/news/newstopics/howaboutthat/12182052/Be-more-productive-This-simple-10-3-2-1-0-formula-could-help.html
Citando:
"The 10-3-2-1-0 formula
10 hours before bed: No more caffeine
3 hours before bed: No more food or alcohol
2 hours before bed: No more work
1 hour before bed: No more screen time
0: The number of times you hit the snooze button in the morning
“The single most important factor in winning your mornings and owning your days is to get up 15 minutes earlier and work on your No. 1 priority before anyone else is awake. It's that simple,” he explains.
“When you follow this formula, you'll get more done and stop letting the big opportunities in your life slip away.”"
E esta sequência/formulação induz alegadamente o sono num minuto (acaba com as insónias):
http://www.telegraph.co.uk/science/2016/03/12/simple-4-7-8-breathing-trick-can-induce-sleep-in-60-seconds/
Citando:
"The trick is holding the breath for four seconds, breathing out then holding for seven seconds. After that exhale completely for a count of eight. The steps are then repeated between two and four times.
Dr Weil says it works because it allows the lungs to become fully charged with air, allowing more oxygen into the body, which promotes a state of calm.
“You have to do this two times a day religiously. It will become a wonderful way to help you fall asleep. You can do it more often throughout the day,” added Dr Weil."
(...)
"The method is based on an ancient Indian practice called pranayama, which means regulation of breath, and is used widely in yoga and pilates."
(baseado no ioga e pilates)
