Don't Drink Any Caffeine or Alcohol - Deepstash

deepstash

Beta

Get an account to save ideas & make your own & organize them how you wish.

deepstash

Beta

Cultivate the Perfect Evening Routine to Avoid Insomnia and Fall Asleep Easier

Don't Drink Any Caffeine or Alcohol

Stay away from caffeine as much as possible in the hours before sleep—or even in the afternoon if you can help it.

While alcohol may seem like it helps you fall asleep, it won't give you the kind of deep sleep your body needs. If you drink, do it a few hours before you go to bed for a better night's rest.

115 SAVES


This is a professional note extracted from an online article.

Read more efficiently

Save what inspires you

Remember anything

IDEA EXTRACTED FROM:

Cultivate the Perfect Evening Routine to Avoid Insomnia and Fall Asleep Easier

Cultivate the Perfect Evening Routine to Avoid Insomnia and Fall Asleep Easier

https://lifehacker.com/cultivate-the-perfect-evening-routine-to-avoid-insomnia-5855204

lifehacker.com

10

Key Ideas

Eat Meals Earlier 

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

If you get too hungry as bedtime creeps around, there are a few foods that are okay to eat before bed, and can even help you sleep—like bananas, oatmeal, and whole wheat bread, to name a few.

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

Napping can make it more difficult to fall asleep at night:

If, after you've thoroughly tested your evening routine and gotten better sleep, you still feel drowsy, you can try adding a power nap to your day, preferably during the early afternoon. 

Exercise Regularly

Getting in a regular workout can help you sleep better at night, even if your workout takes place in the morning.

Exercise in the afternoon can help deepen shut-eye and cut the time it takes for you to fall into dreamland. But, they caution, vigorous exercise leading up to bedtime can actually have the reverse effects.

So find some time in your day, as long as it isn't in the evening when you can sneak in some activity. 

Leave Your Work at Work

As you wind down the workday, take some time to prepare your first task for the next morning. 

It can be hard not to think about work during the night—especially if you have a big meeting or presentation the next day—but the more prepared you are the day before, the more you'll be able to relax and fall asleep that night.

Find the Perfect Bed Time

You want to go to bed at the same time every night, and wake up at the same time every morning—even on weekends. 

To find the perfect time to go to sleep, count back 7 and a half hours from the time you usually wake up. This ensures you wake up at the optimal moment during your sleep cycle. 

Don't Drink Any Caffeine or Alcohol

Stay away from caffeine as much as possible in the hours before sleep—or even in the afternoon if you can help it.

While alcohol may seem like it helps you fall asleep, it won't give you the kind of deep sleep your body needs. If you drink, do it a few hours before you go to bed for a better night's rest.

Find a Relaxing Activity

Choose something low-key to do before bed, like reading a real paper book. Bright screens, like the one on your TV or computer, emit blue light which suppresses melatonin, the hormone that encourages your body to sleep. 

Lower Your Body Temperature

Your body temperature naturally goes down at night when it's time to sleep. 

Two hours before bed, soak in the tub for 20 or 30 minutes. A shower is less effective but can work, as well.

Don't Lie Awake in Bed

If you find that you've been in bed for 15 minutes and you aren't feeling tired at all, get up and do something else.

Go back to reading that book, or doing something else low-key that won't make your body think it's time to wake up.

SIMILAR ARTICLES & IDEAS:

Keep in sync with your body’s natural sleep-wake cycle
  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;
Melatonin

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. 

However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm

Influence exposure to ligh

During the day:

  • Expose yourself to bright sunlight in the morning. 
  • Spend more time outside during daylight. 
  • Let as much natural light into your home or workspace as possible.

At night:

  • Avoid bright screens within 1-2 hours of your bedtime.
  • Say no to late-night television.
  • Don’t read with backlit devices. 
  • When it’s time to sleep, make sure the room is dark.
  • Keep the lights down if you get up during the night.

6 more ideas

Basic categories of nap
  • The Preparatory Nap: This is the planned nap. The responsible nap.
  • The Habitual Nap: You make time for it regularly. It's a habit and it's scheduled.
  • The...
When to nap

There's no such thing as a single perfect time to take a nap, but a commonly recommended window. For most people, early afternoon is best. 

We are biphasic sleepers: we pack in most of our sleep at night, but most people's brains experience a dip in alertness somewhere between 1 and 4 p.m.

Sleep inertia

It is the state of impaired cognition, grogginess, and disorientation commonly experienced on awakening from sleep.

This is why most experts suggest avoiding naps between 40 and 60 minutes in length. 

one more idea

Creating a sleep-inducing environment
  • Turn the temperature between 60 and 72 degrees.
  • Turn off the lights. Artificial light suppresses your body’s production of the sleep hormone melat...
Benefits of an evening routine

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 ...

The science of sleep

When we close our eyes for the night, our mind cycles through different stages of sleep:

  • Light sleep: Which is most similar to being awake
  • REM (or Rapid-Eye-Movement): Where our minds are asleep but active and where dreams are most likely to happen
  • 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.

Create a “closing ritual”

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.

9 more ideas

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....
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.

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.

5 more ideas

Your Relationship With Sleep
Your Relationship With Sleep

Many of us have a broken relationship with sleep. It’s rare for most people to wake up refreshed, rejuvenated, and full of energy.

We need to look into something we always overlooked or neg...

Basics Of Sleep

A night of sleep is made of five cycles, making us go through various sleep stages. This can be light sleep, deep sleep and REM stage of sleep when we dream and have eye movement.

During sleep, our body produces Melatonin and Growth Hormones, which are required by your bodies for regulating our internal clock and to restore our muscles, bone and metabolism.

Sleep Myths Busted
  1. We all don’t need a standard eight hours of sleep, as it varies according to our age, genetics and level of activity.
  2. Insomnia is actually of various types, from Onset (unable to fall asleep) to Maintenance(struggling to stay asleep) and other types like chronic and acute insomnia.
  3. We all do not have to wake up at 5 a.m., and the wake up time depends on our chronotype.
  4. Sleeping pills, like the types of insomnia, are different too. Benadryl helps you fall asleep, while melatonin pills regulate our internal clock.

9 more 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...

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?

one more idea

Step Away from the Spreadsheet
Shut off your brain and stop working. The tasks will still be there tomorrow—plus some more, because work can, and should, wait.
Look Back, Look Ahead
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.

4 more ideas

The internal clock
The internal clock

All individuals possess what is called 'an internal clock', which has as main purpose to schedule sleep and wakefulness within one entire day of 24 hours.

Now comes the difference in re...

Get enough sleep in unusual times

Whenever we undergo a change in our daily schedule, our sleep tends to suffer a bit.

Simple facts such as not waking up and going to bed at the usual hour, not getting enough natural light or making less to no exercise can lead to sleep disorders.

Save your sleep

Especially during times of staying only in the house, one needs to make sure that the regular schedule is not too much disturbed, as this can lead, among other issues, to sleep disorders.

A good way to get your normal sleep is by maintaining a regular wake-up and bedtime, even through unusual periods of time. Furthermore, ensuring that your room gets enough natural light, or even better, that you get it, will definitely help. Among other helpful tips there are the fact of giving up on coffee or making as many indoor physical exercises as possible.

one more idea

Morning routines

Of all the different things you can try to improve your productivity, a morning routine is one of the most effective:

  • It gets you started and sets the tone for the upcoming day;
  • ...
Sleep and productivity

When it comes to productivity, getting enough sleep is essential. Any morning routine you develop needs to accommodate your sleeping rhythms.

And research indicates that 7-8 hours per day is a nearly universal requirement.

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.

5 more ideas