Learn more about health with this collection
Improving sleep through mindful breathing exercises
Practicing stress reduction and relaxation techniques
Establishing a relaxing bedtime routine
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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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: 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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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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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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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 ...
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How to have a good night: Great tips to make the perfect night routine
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