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The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive
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 before you go to bed. Other changes you could phase into your routine.
However, try to make sure your night routine is fully in place within 30 days.
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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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Key Ideas
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.
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Family, Reflection and Email
Balancing work obligations with meaningful family time is an important part of building a successful evening routine.
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Practice Good Sleep Hygiene
Take steps to make it easier to sleep well.
- Avoid caffeine, alcohol, or other drugs for several hours before bed
- Set a regular bedtime
- Drink some warm milk or herbal tea, or have a light snack
- Try a screen-free activity like meditation or reading
- Eliminate as much noise from your bedroom as possible
- Keep your bedroom dark
- Don’t linger too long in bed. It’s better to do your lounging on the couch and head for bed only when it’s time to sleep.