Firstly, you must decide to change and want to change and then set your goal and know why. For this example, our goal will be to go to bed at 10.00pm and awake at 6am and the reason is we are tired and not performing at work.
Make five changes to your routine:
1. Have five serves of vegetables through out the day, onions, mushroom, peas, carrot, corn (for example) and two pieces of fruit.
2. Sop caffeine and sugar at 2pm.
3. Stop work of any kind at 8.30/9pm.
4. Shower and relax between 9 and 9.30pm (read, or non-stimulating television)
5. About 9.45pm Head to bed after doing your teeth.
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