The power of your evening routine😴


Do you know that feeling of refreshment when you wake up in the morning? That is a great feeling, right? But sometimes falling asleep can be difficult. Having a healthy routine before bedtime will help you to unwind and fall asleep quicker and sleep deeper. Here are three tips that will help you with that.


Leave your phone for an hour 📵

We understand this is a hard one. However, an extremely effective one! Research shows that the light from phone/video screens reduces the quality of your sleep. Therefore, try to look as little as possible on screens in the hours before you go to sleep. Screens include the telephone, laptop, television, and tablet. Leave your phone in another room or put it in a closed box!

Write down your thoughts📚

Sometimes we have a hard time slowing down our minds. Events, ideas and to-dos keep going through the mind. Then it is a good idea to put it on paper. Research shows that this helps you sleep better. It is easier to let go of your thoughts when you write them down. 

Do a box breathing-exercise 🫁

Feeling relaxed is an interaction of the mind and the body. With a box-breathing exercise, you can manipulate the state of activity of your body. This is how it’s done. Sit or lie down comfortably. Breath 4 seconds in, hold for 4 seconds, breathe 4 seconds out, hold for 4 seconds, and repeat—preferably only breathe through your nose. Do this for 10 repetitions. This exercise deepens your breathing, making the part of your nervous system that relaxes you more active. 

Did you already know that there are actual guided box breath exercises on NewU? You can find these and more challenges on NewU! 


Looking forward to seeing you on NewU!

Warm regards, 

Bart & Gijs from NewU