Learn more about health with this collection
Improving sleep through mindful breathing exercises
Practicing stress reduction and relaxation techniques
Establishing a relaxing bedtime routine
Have a Clear Plan
Think about what you want to include in your night routine, and then write it down. Make it as clear and simple as possible, so you’ll have the best chance of following it.
Once you’ve followed your night routine long enough, you’ll no longer need to refer to your plan – as it will have become a habit.
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Start Small
Choose smaller, easier to complete goals that will give you a sense of achievement.
It maybe easier for you to implement your desired changes over a few days or weeks. For example, the first change to your night routine could be started straight away – by having a glass of water just...
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Create Reminders and Alarms
When you first start to implement your night routine, it would be foolish to rely 100% on your mind and willpower. Instead, use digital alarms to remind you of things like when to go to bed.
After a month or so, you probably won’t need the alarms, as your ni...
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Preparing For A Good Night: 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...
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Right Before Going to Sleep…
- Take care of hygiene rituals. Besides brushing your teeth and washing your face, take a warm bath, or hot shower, before bed.
- Practice bedtime yoga. Bedtime yoga activates your parasympathetic nervous system, which triggers relaxation.
- Go to sleep at the same...
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Preparing For A Good Night: 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.
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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 ...
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Why a Night Routine Matters For A Good Night
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.
- You’ll be able to tackle the morning in a smoother and more productive way.
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CURATED FROM
CURATED BY
How to have a good night: Great tips to make the perfect night routine
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6. Get a detailed plan
It has to be as clear and as detailed as humanly possible.
It'll be hard enough to stick to any kind of routine if you are not used to exercise and dietary restrictions.
Ideally you want something that'll give you day-by-day instructions and if you don't have it read...
Setting Up A Deep Work Routine
In order to have a deep work routine, you have to decide the following:
- Where you’ll work and for how long.
- How you’ll work once you start to work.
- How you’ll support your work.
Write a Career Action Plan
Put together a career action plan, a written document that lays out all the steps you will have to take to reach your goals. Think of it as a road map that will take you from point A to B, then to C and D.
Write down all your short- and long-term goals and the steps you wi...
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