The Best Night Routine For A Productive Day | Pick The Brian
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].
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Don’t make these lists too close to bedtime.
Digestion and sleep don’t mix well.
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.
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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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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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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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, ...
A 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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Balancing work obligations with meaningful family time is an important part of building a successful evening routine.
An evening routine starts with family time. Tackle some to-do’s la...
Take steps to make it easier to sleep well.
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... when you are ready to wind down your day. This includes not getting stuck in front of screens, social media or even doing a marathon of our favorite show.
The brain is firing up dopam...
Negative emotions can lower your immunity. They affect every part of your body. Carrying them up to sleep will affect your health causing you to lack the necessary rest your body needs.
Doing something that lights you up can help shift the mood. Force your mind to think of good thoughts.
Your brain relaxes when you do something that is delightful. It puts you in a safe zone where you can enjoy yourself for the time being.
Doing it just before going to bed is the best time because it helps to seal the positive energy that will condition your mind the next day.
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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 h...
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.
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.
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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...
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.
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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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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The average adult spends 36 % (or about one-third) of his or her life asleep.
Purpose of Sleep:
The first purpose of sleep is restoration.
Every day, your brain accumulates metabolic waste as it goes about its normal neural activities. Sleeping restores the brains healthy condition by removing these waste products. Accumulation of these waste products has been linked to many brain-related disorders.
The second purpose of sleep is memory consolidation.
Sleep is crucial for memory consolidation, which is responsible for your long term memories. Insufficient or fragmented sleep can hamper your ability to remember facts and feelings/emotions.
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The brain is preparing for sleep about two hours before our actual bedtime. That waking system has to slowly come down to allow the sleep system to take over.
Even just a few seconds of exposure from a blue light-emitting device an hour before bed can disrupt the melatonin rhythm, a rhythm that is so critical to helping us fall asleep, stay asleep and wake up feeling refreshed.
In our perpetually dieting world, it’s not uncommon to lie in bed hungry, but not wanting to eat in an effort to save calories. However, hunger is stimulating and fragments sleep.
Eating a light carbohydrate or protein snack prior to bedtime will stave off hunger without causing you to crash and awaken later in the night.
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