Lifestyle

This is important as meal times can affect the time your food gets fully digested. For example, if you were to have early meals, you'll end up finish digesting your food early, which mean you'll burn your calories earlier as well. Therefore, it would make it easier for you to fall asleep earlier as the energy in your body finishes earlier. (Don't worry, snacking is still allowed, just not after 7 in the evening)

Ideal times for meal are as follows:

• [Breakfast] 7:30 a.m - 9:00 a.m

• [Lunch] 11:45 a.m - 1:15 p.m

• [Dinner/ Last Meal] 5:30 p.m - 7:00 pm (no more eating after this)

Not saying that you should restrain yourself from eating, but hey, we kinda just talked about how to finish using your calories faster. And sometimes, your portion and the type of your food matters.

We would suggest eating less for dinner, as dinner is the closest meal to bed time. Feel free to eat more for lunch and especially breakfast, so that there is sufficient energy for you to work throughout the day.

As for types of food, it is recommended to eat less carbs for dinner as carbohydrates gives you instant energy, whereas other nutrient don't. For all meals, sugar and fat should be avoided as much as possible as fat contains a lot of energy when broken down and sugar makes you hyper.

Just like meal times, the time you workout matters too. As working out can potentially make you feel energized, it is advised that you do not workout before you sleep. Instead, try to work out early in the morning or before dinner. This can help you stay awake through the day and help to keep your blood pumping.

As for the type of exercise, it doesn't matter much. Go ahead and do cardio or abs, or even lifting weights. But if you want to take this diet seriously, we would recommend you to choose yoga as an exercise.

This. Very Important. Take note. According to age, this is the sleep needed:

• {newborns less than 3 months old}: 14-17 hours

• {Infants}: 12-15 hours

• {toddlers}: 11-14 hours

• {preschoolers}: 10-13 hours

• {school age children}: 9-11 hours

• {teens}: 7-10 hours

• {young adults}: 6-11 hours

• {adults-elderly}: 5-9 hours

Your sleeping environment is very crucial as it can affect the quality of your sleep. A simple example: If you were asked to fall asleep while doing a handstand, do you think you be comfortable enough to fall asleep? I don't think so. This goes to how comfortable your sleeping environment is, too. If you could, you might want to consider investing in a better mattress and pillows if your current one is not comfortable enough to make you knock out when you lie on it.

Other than that, light is very important. The more light is present around you when you sleep, less melatonin will be produced in your body, which will deteriorate the quality of your sleep. So, make sure to turn of your lights before you sleep! There won't be any monsters under your bed, we assure you.

Tea lovers, this ones for you. In our diet, tea plays a very big part. However, just like exercising and eating, there are teas suited for each time of the day.

In the morning, green tea, English breakfast tea, oolong tea, black tea are recommended as they contain slight caffeine and helps to wake you u[ in order to proceed with your daily routines.

In the afternoon, ceylon tea, earl grey tea, rose congou tea are ideal soothe the tension and pressure in your body to de-stress.

In the evening, it is highly recommended for you to drink at least a cup of chamomile tea. This tea is the absolute anaesthetic as it is very capable of calming the soul and reducing anxiety. It is the perfect tea before bed. Other great teas also include peppermint tea and lavender tea

Before you say anything, no, owning essential oil does NOT make you a Karen. It takes much more than that.

Our sense of smell is directly wired to the brain’s centers of memory and emotion. Cells inside the nose detect smells in our environment, and send information to the brain, via the olfactory nerve. Some scents will trigger parts of the brain to release more of certain chemicals that will help to knock you out. Some popular scents include Lavender, Vanilla, Rose&Geranium, Jasmine, Sandalwood and Citrus.

Normally, most people will use a diffuser to disperse oil in the air through mist, however, you can also just apply it on your body directly.