This 20-Minute Bedtime Routine Is So Helpful You'll Be Mad at Yourself for Not Trying it Sooner
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:
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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.
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.
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Haphazard evening routines can have serious effects on our sleep.
The right evening routine helps us wind down, relax, and get into a deep, restorative sleep—making us refreshed and ...
When we close our eyes for the night, our mind cycles through different stages of sleep:
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.
For most of us it is the mind, rather than the body, that disrupts restorative sleep.
To cleanse our mind of the leftover responsibilities of the day, we need to bring a mental wind down into our evening routine.
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A night routine is the things you do immediately prior to going to bed.
Three benefits of having a decent night routine:
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.
Have a healthy dinner.
When you need a snack closer to bedtime, reach for something light and healthy.
Take time to tidy. Waking up in an orderly space will work wonders for your mood.
Prepare for tomorrow.When you don’t have a million things to do upon waking, it’s easier to fall asleep.
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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.
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