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This 20-Minute Bedtime Routine Is So Helpful You'll Be Mad at Yourself for Not Trying it Sooner

Plan Out Your Morning

Take a few minutes to pick out an outfit, decide what you’re going to eat for breakfast, prepare your work bag, or even write a short to-do list of the things you need to accomplish before you head to the office.

Even if you don’t have every detail of your morning thought out, doing this gets the stressful thoughts out of your brain and makes you feel less scrambled when it’s game time.

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This 20-Minute Bedtime Routine Is So Helpful You'll Be Mad at Yourself for Not Trying it Sooner

This 20-Minute Bedtime Routine Is So Helpful You'll Be Mad at Yourself for Not Trying it Sooner

https://www.themuse.com/advice/this-20minute-bedtime-routine-is-so-helpful-youll-be-mad-at-yourself-for-not-trying-it-sooner

themuse.com

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Key Ideas

Plan Out Your Morning

Take a few minutes to pick out an outfit, decide what you’re going to eat for breakfast, prepare your work bag, or even write a short to-do list of the things you need to accomplish before you head to the office.

Even if you don’t have every detail of your morning thought out, doing this gets the stressful thoughts out of your brain and makes you feel less scrambled when it’s game time.

Get Your Bed Ready

Are your pillows as fluffed as they could be? Is your comforter evenly laid out? Does your bed look appealing to get into?

Research shows that things like fresh sheets can easily make your slumbering experience better, and 71% of people surveyed said they sleep better when their sheets are clean.

Journaling for 5 minutes

Take five minutes to consider how your day went. Journaling reduces stress and helps boost your EQ.

Instead of going the “dear diary” route, write two bullet points for each of the following questions:

  • What are the two things you did well today?
  • What are the two things you can improve upon tomorrow?

Read

Researchers at the University of Sussex found that just six minutes of reading per day can reduce stress levels by 68%


A good, old-fashioned paper book or magazine is best. Otherwise, try to use a tablet that doesn’t have blue light (which keeps you awake).

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  • Deep sleep: Where our mind is in “regeneration” mode

So many things can get in the way of us reaching deep sleep, from stress and burnout to late-night screen usage, eating late, and physical issues. To make sure we reach our deep, restorative sleep, we need a proper evening routine.

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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 want to be awake.

  • Decide when the workday ends. Establish a cut off time for work-related emails and phone calls as well.

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    When you need a snack closer to bedtime, reach for something light and healthy.

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    When you don’t have a million things to do upon waking, it’s easier to fall asleep.
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Review what you accomplished today, then make a to-do list for tomorrow. 

Don’t make these lists too close to bedtime.

Cool It

According to the National Sleep Foundation, the ideal temperature for shut-eye is around 65 degrees. 

The cooler you are, the sleepier you become, so turn down the thermostat.

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Eat Meals Earlier 

Don't eat any heavy foods within two hours of bed time. 

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Do Something After You Eat

After you eat, get up and do something a bit more active—even if it's just washing dishes or taking out the trash. It'll avoid that post-meal drowsiness, and it's a great time to have a 10-minute cleaning burst to keep your house looking nice.

Avoid Napping

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It’s up to you to decide how long your routine will be, based on the amount of time you feel it takes you to relax.

It may be, for example, that by the time you’ve put the kids to bed and tidied up, 15 minutes is enough time. If you do have more free time and suffer from regular sleep problems, maybe 30 to 60 minutes would be better.

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

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10-minute night routine
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Do One Thing You Love

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Different goals, different routines

There isn’t one perfect routine that will make you rich and happy overnight. Instead, there’s different routines for different purposes: if you're focusing on health and fitness, starting with exercise or eating a healthy breakfast might go first. If you're working like crazy, getting straight to work on your most important tasks may be better than cluttering up my morning with different tasks.

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