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The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive

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https://www.lifehack.org/679044/night-routine-ultimate-guide

lifehack.org

The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive
I'm sure you've come across ' morning routines ' being talked about as something very important if you want to be healthy and successful. However, I'm guessing you haven't heard of 'night routines' being talked about so much. Night routines are not popular, as sticking to a healthy routine isn't easy, especially at night after a whole day of work.

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Why a Night Routine Matters

A night routine is the things you do immediately prior to going to bed.

Three benefits of having a decent night routine:

  • You’ll have a more restful and higher-quality sleep....

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Before You Head Home…

  • Get rid of caffeine after 4:00 pm. Caffeine stays in your system for up to six hours.
  • Stay hydrated. Dehydration can make you feel sluggish and tired when you wan...

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Immediately After Work…

  • Avoid alcohol. Alcohol may make you drowsy, but the sleep you get won’t be restful. Stop consuming it at least two hours before bed.
  • Have a healthy dinner. 

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One Hour Before Bed…

  • Step away from the screens. The blue light from electronics interferes with the production of melatonin, a hormone necessary for restful sleep.
  • Read a book. Six...

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Right Before Going to Sleep…

  • Take care of hygiene rituals. Besides brushing your teeth and washing your face, take a warm bath, or hot shower, before bed.
  • Practice bedtime yoga. Bedtime yog...

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Have a Clear Plan

Think about what you want to include in your night routine, and then write it downMake it as clear and simple as possible, so you’ll have the best chance of ...

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Create Reminders and Alarms

When you first start to implement your night routine, it would be foolish to rely 100% on your mind and willpower. Instead, use digital alarms to remind you of things like whe...

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Start Small

Choose smaller, easier to complete goals that will give you a sense of achievement.

It maybe easier for you to implement your desired changes over a few days or weeks. For example, the...

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The Brain as a Snowy Hill

The snowy hill represents the brain, the people sledding are like the memories, and the trails left behind are the synapses in the brain.

Think of the brain as a hill covered in snow, ...

Memory Palace/The Method of Loci

A method to enhance memory using visualizations with the use of spatial memory.
  1. Choose a place that you know really well.
  2. Plan the route and pick specific locations in your route.
  3. Decide what you want to memorize
  4. Place an object or two, with a mental image, and place them in your memory palace. Exaggerate your images. For example, use nudity or crazy images forcing it to stick in your mind.
  5. Make the image into a mnemonic

Mnemonics

memory device that helps you retain and retrieve information simply with the use of retrieval cues to encode information in the brain.

  1. List the words you want to remember.
  2. Write the initials of each word vertically.
  3. Create a sentence/phrase using the initials.

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Make "power down" time a priority

Shut down those activities that stimulate your mind, such as work, emails, internet browsing and even watching TV. 

Try reading a book,

Try a brain dump

Dump it all out. Write some lists, or simply use the "worry diary" technique and jot down all of the things you’re stressing about. 

Do this before your "power down" time. This helps your mind let these things go. Once they're written down, you can relax; there's no chance you'll forget them.

Eat, drink and move mindfully

If you’re experiencing sleeping problems: 

  • Cut back on caffeine (particularly after midday). 
  • Avoid eating a particularly heavy meal late in the evening.
  • Meditation and supplements can also affect sleep so it’s best to get educated about what you’re taking.
  • Intense exercise late at night isn't recommended.

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Family, Reflection and Email

Balancing work obligations with meaningful family time is an important part of building a successful evening routine.

An evening routine starts with family time. Tackle some to-do’s la...

Practice Good Sleep Hygiene

Take steps to make it easier to sleep well.

  • Avoid caffeine, alcohol, or other drugs for several hours before bed
  • Set a regular bedtime
  • Drink some warm milk or herbal tea, or have a light snack
  • Try a screen-free activity like meditation or reading
  • Eliminate as much noise from your bedroom as possible
  • Keep your bedroom dark
  • Don’t linger too long in bed. It’s better to do your lounging on the couch and head for bed only when it’s time to sleep.

To Sleep Or Not To Sleep

Surviving on a glorified power nap has more to do with genes than motivation. An estimated 5% of the population only needs a few hours to feel refreshed thanks to a rare genetic mutation. Most people need seven to nine hours a night.

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