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The Best Night Routine For A Productive Day | Pick The Brian
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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Step Away from the Spreadsheet
Look Back, Look Ahead
Don’t make these lists too close to bedtime.
Cut Off the Alcohol (and Snacks)
Digestion and sleep don’t mix well.
Clean It Up
Tidy up the kitchen, your bedroom, your workspace, and everything else within eyesight before you hit the sack for a clearer path in the morning.
Relax with a Book
Good old-fashioned print is preferable to an iPad or Kindle. The light from the screen of your tablet or phone is blue-spectrum light … it tells the brain to stop secreting melatonin [a natural sleep-inducing biochemical].
Dress for No Stress
Plan and lay out tomorrow’s clothing ensemble tonight, and you’ll have one less thing to worry about.
If your first outfit of the day is gym clothes for a morning workout, even better.
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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....
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.
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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
- Choose a place that you know really well.
- Plan the route and pick specific locations in your route.
- Decide what you want to memorize
- 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.
- Make the image into a mnemonic
Mnemonics
A memory device that helps you retain and retrieve information simply with the use of retrieval cues to encode information in the brain.
- List the words you want to remember.
- Write the initials of each word vertically.
- Create a sentence/phrase using the initials.
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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.
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