Daywork:
None

Before bed:
20 minutes of meditation (Listening to brainwaves the whole time)

Nightwork: <--- Depends on my mood
go to bed at 23.00 or so
wake up after 4-6 hours
try WILD(if sleepy) or SILD(if my mind is clear)

Suplements:
None

LD frequency:
I started 2 months ago
I have had 6+ in august. (Good count for me as a beginner)