Body exercise
After many hours of sitting at work, the body and mind need a signal to change state. Exercise is the simplest and most effective way to do this. When exercising, the body will release endorphins - a substance that naturally helps improve mood, while reducing stress hormones such as cortisol.
Choose to take a 20-minute brisk walk, do gentle yoga, or stretch while listening to music. Just a little exercise after work every day also helps you relax and regenerate energy.
Relax the mind
You can relax while walking, bathing, participating in creative activities such as drawing, writing or listening to music. Before going to bed, try to record the things that you are worried about, the things to do tomorrow to close the day.
About 30 - 60 minutes before bed, stay away from targeted or screen-related work. Instead, stretch, meditate, read, or enjoy a cup of warm tea. When the mind is gradually calm, the body will also easily relax and fall into deeper sleep.
