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The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive

One Hour Before Bed…

One Hour Before Bed…
  • Step away from the screens. The blue light from electronics interferes with the production of melatonin, a hormone necessary for restful sleep.
  • Read a book. Six minutes of reading can ease the tension of stress in the human body and calm your nerves.
  • Reflect on your day. Consider what worked and didn’t work today. Write lingering thoughts or reflections in your journal.
  • Plot out tomorrow’s schedule. Write top priorities for tomorrow in a planner or notebook.
  • Give some gratitude. Write down at least one thing you’re thankful for each day.

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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
Mnemonics

memory device that helps you retain and retrieve information simply with the use of retrieval cues to encode information in the brain.

  1. List the words you want to remember.
  2. Write the initials of each word vertically.
  3. Create a sentence/phrase using the initials.
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,

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.

Eat, drink and move mindfully

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.
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...