Stick to a regular bedtime - Deepstash

Keep reading for FREE

Stick to a regular bedtime

Going to sleep at a consistent time is an important part of our “sleep hygiene”—the practices that insure we get regular, deep sleep. 

Commit to a daily bedtime and waking time and try not to waver too far from them (even on the weekends).

382

822 reads

Ditch the alcohol

The National Institute of Health found that alcohol robs you of quality sleep. When you drink or eat late-night snacks, it keeps you in the lighter stages of sleep and prevents you from falling into deeper, more restorative sleep. 

In most cases, you want at least a few hours between your last drink and your bedtime.

293

598 reads

Get out of bed

When you lie in bed thinking for long periods of time, you teach your brain to automatically go into “thinking” mode rather than “sleeping” mode when you lie down. 

To break this connection, don’t try to fall asleep in bed for longer than 10–20 minutes. If you pass this threshold, get up, go into another room, and do something relaxing like reading or meditating until you feel sleepy again. Repeat this process as many times as necessary.

438

1.12K reads

Go for a walk

Exercise during the day can help us get more quality sleep but it can also be a great part of our evening routine. 

Buffer CEO, Joel Gascoigne likes to unwind with a brisk walk right before bed. He uses his walks to turn off his thoughts about work and slowly transition into a “state of tiredness.”

348

699 reads

Ditch the screens

Instead, pick up a book. Reading for as little as six minutes a day can reduce stress levels by up to 68%.

If you do want to watch a movie at night, try to work it into your schedule earlier in the evening. The goal should be to leave at least an hour or two before bed where you’re screen-free.

447

918 reads

Be creative

A study from Albion College revealed that tasks requiring creative insight were consistently better during their non-optimal times of the day.

If you can’t sleep, you can at least use the time productively.

375

1.19K reads

Create a “closing ritual”

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.

362

989 reads

Benefits of an evening routine

Benefits of an evening routine

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 ready for tomorrow.

362

1.39K reads

Change your sleep environment

If you can’t sleep, it might be your room’s fault. 

Excess noise and light can keep us awake. Temperature also plays a big role. According to the National Sleep Foundation, the ideal temperature for shut-eye is around 65 degrees.

300

691 reads

Prep for tomorrow’s goals

Your evening routine doesn’t simply need to be about relaxation. The reason those thoughts keep our brains active long into the night is usually because we feel some aspect of our life is out of our control.

Spend time in the evening to write down your 3 MITs (Most Important Things) for tomorrow. Add other preparations to your evening routine such as checking the weather and picking out your clothes for the day, packing your lunch, and tidying up a bit so you wake up to a clean house.

526

961 reads

Reflect on the day

Reflect on the day

Your evening routine is a fantastic place to reflect on what you did today.

Writing down a list of positive events at the close of a day—and why those events made us happy—lowers stress levels and gives us a greater sense of calm at night.

444

907 reads

The science of sleep

The science of sleep

When we close our eyes for the night, our mind cycles through different stages of sleep:

  • Light sleep: Which is most similar to being awake
  • REM (or Rapid-Eye-Movement): Where our minds are asleep but active and where dreams are most likely to happen
  • Deep sleep: Where our mind is in “regeneration” mode

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.

381

965 reads

CURATED BY

mil_k

I put the "pro" in procrastination. And I wisht I didn't.

Ready for the next level?

Read Like a Pro

stash-superman-illustration

Explore the World’s

Best Ideas

200,000+ ideas on pretty much any topic. Created by the smartest people around & well-organized so you can explore at will.

An Idea for Everything

Explore the biggest library of insights. And we've infused it with powerful filtering tools so you can easily find what you need.

Knowledge Library

Powerful Saving & Organizational Tools

Save ideas for later reading, for personalized stashes, or for remembering it later.

# Personal Growth

Take Your Ideas

Anywhere

Organize your ideas & listen on the go. And with Pro, there are no limits.

Listen on the go

Just press play and we take care of the words.

Never worry about spotty connections

No Internet access? No problem. Within the mobile app, all your ideas are available, even when offline.

Get Organized with Stashes

Ideas for your next work project? Quotes that inspire you? Put them in the right place so you never lose them.

Join

2 Million Stashers

4.8

Stars

5,740 Reviews

App Store

4.7

Stars

72,690 Reviews

Google Play

Ashley Anthony

This app is LOADED with RELEVANT, HELPFUL, AND EDUCATIONAL material. It is creatively intellectual, yet minimal enough to not overstimulate and create a learning block. I am exceptionally impressed with this app!

Shankul Varada

Best app ever! You heard it right. This app has helped me get back on my quest to get things done while equipping myself with knowledge everyday.

Sean Green

Great interesting short snippets of informative articles. Highly recommended to anyone who loves information and lacks patience.

samz905

Don’t look further if you love learning new things. A refreshing concept that provides quick ideas for busy thought leaders.

Laetitia Berton

I have only been using it for a few days now, but I have found answers to questions I had never consciously formulated, or to problems I face everyday at work or at home. I wish I had found this earlier, highly recommended!

Jamyson Haug

Great for quick bits of information and interesting ideas around whatever topics you are interested in. Visually, it looks great as well.

Ghazala Begum

Even five minutes a day will improve your thinking. I've come across new ideas and learnt to improve existing ways to become more motivated, confident and happier.

Giovanna Scalzone

Brilliant. It feels fresh and encouraging. So many interesting pieces of information that are just enough to absorb and apply. So happy I found this.

Read & Learn

20x Faster

without
deepstash

with
deepstash

with

deepstash

Access to 200,000+ ideas

Access to the mobile app

Unlimited idea saving & library

Unlimited history

Unlimited listening to ideas

Downloading & offline access

Personalized recommendations

FAQ

Claim Your Limited Offer

Get Deepstash Pro