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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, taking a bath, listening to music or practicing some gentle yoga or meditation. Develop rituals that work for you.

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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.

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.
Create the right environment for sleep

Ensuring your bedroom is sufficiently dark enough, quiet enough and well ventilated to allow for good sleep.

You might discover that your stress levels increase according to how much mess is in your personal space. 

Aim to go to bed and wake up at the same time every day. 

If you’re experiencing sleeping difficulties it’s also a good idea to keep a record of exactly when you do get to bed, how often (and for how long) you wake during the night and what time you get up. 

This information will be helpful for your clinician if you decide to visit your GP or a psychologist for help with sleeping.

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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. 

    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.
  • Take time for yourself. Perhaps you watch an episode of your favorite show or play video games.

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IDEAS

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
Nighttime snacks help you sleep

If you need a bedtime snack, try:

  • Half of a turkey sandwich
  • A small bowl of whole-grain, low-sugar cereal
  • Milk or yogurt
  • A banana