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.

Start Small

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

One Hour Before Bed… 

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 night routine will have become a positive habit.

Create Reminders and Alarms

<ul><li>Take care of hygiene rituals. Besides brushing your teeth and washing your face, take a warm bath, or hot shower, before bed.</li><li>Practice bedtime yoga. Bedtime yoga activates your parasympathetic nervous system, which triggers relaxation.</li><li>Go to sleep at the same time every night.</li></ul>

Right Before Going to Sleep…

A night routine is the things you do immediately prior to going to bed.
Three benefits of having a decent night routine:
<ul>
<li>You’ll have a more restful and higher-quality sleep.</li>
<li>You’ll be able to tackle the morning in a smoother and more productive way.</li>
<li>Your brain will be sharper throughout the next day.</li>
</ul>

Why a Night Routine Matters For A Good Night

<ul>
<li>Get rid of caffeine after 4:00 pm. Caffeine stays in your system for up to six hours.</li>
<li>Stay hydrated. Dehydration can make you feel sluggish and tired when you want to be awake.</li>
<li>Decide when the workday ends. Establish a cut off time for work-related emails and phone calls as well.</li>
</ul>

Preparing For A Good Night: Before You Head Home

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.

Have a Clear Plan

<ul>
<li>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.</li>
<li>Have a healthy dinner. 
When you need a snack closer to bedtime, reach for something light and healthy.
</li>
<li>Take time to tidy. Waking up in an orderly space will work wonders for your mood.
</li>
<li>Prepare for tomorrow. 
When you don’t have a million things to do upon waking, it’s easier to fall asleep.
</li>
<li>Take time for yourself. Perhaps you watch an episode of your favorite show or play video games.</li>
</ul>

Preparing For A Good Night: Immediately After Work

Here are the best things you can do for a good night.

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Habits

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Health

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Mental Health

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Mindfulness

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Personal Development

How To Have a Good Night

How to have a good night: Great tips to make the perfect night routine

I'm sure you've come across ' morning routines ' being talked about as something very important if you want to be healthy and successful. However, I'm guessing you haven't heard of 'night routines' being talked about so much. Night routines are not popular, as sticking to a healthy routine isn't easy, especially at night after a whole day of work.

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

The Ultimate Routine Guide For A Good Night

A morning routine is essentlialy a set of actions you perform in the morning, usually before starting your day's main activity like going to work or to school. The actions can be anything from drinking a glass of water or brushing your teeth to doing a two-hour workout or running around the block.

What is a morning routine?

It's all about the wins you get right from the start when you accomplish things soon after waking up. insufficient levels of dopamine can lead to a wide range of serious symptoms, including:<ul><li>Depression;</li><li>Inability to focus;</li><li>Loss of motor control;</li><li>Reduced sex drive;</li><li>Cravings or addictions;</li><li>Lack of motivation;</li><li>Compulsions;</li><li>Loss of pleasure or satisfaction.</li></ul>Imagine the amount of pleasure and satisfaction you get right at the beginning. A strong and consistent routine breeds wins. Wins = dopamine production. Consistent wins then turn into habits.

Why is it so important?

It's important to realize what you think is more important for you. By knowing what's more important, it's easier to decide where to put each task on your calendar.Spend a good amount of time figuring this out.

Step two: Order the tasks by ascending order of importance to you

A strong routine is a routine that works for you - it sets your day so that you accomplish meaningfull results right away, giving you the energy to be motivated for the rest of your day.

What does it mean for a routine to be "strong"

This is a brain dump. writ down everything that comes to mind, however meaningless it may seem to you. you'll later find a use for it in steps 2 and 3.this is a good exercise to get clarity on where you sned your time during the day.

Step one: List down all the things you want to do on a daily basis

Now that you know what's important and how long tasks take you, place it in you daily calendar.No one has the mental capacity to remember everything right away. so it's important you use a calendar look image above for example.

Step five: Place tasks on a calendar

Schedule your hardest task for when you know you mind is the sharpest. so many times we try solve difficult problems when we're tired, wasting precious time on something you won't figure out at that moment.Recognize when that happens, take a break, and jump back on the problem after. Take note of what time during the day you can’t function properly and, as much as possible, don’t schedule hard tasks during that time.

Work on your hardest tasks when you work best

When you write down the things you have to do for the next day slightly for before going to bed, it puts your mind at ease, letting you subconcious work overnight.The two main benefits are:<ul><li>You stop thinking about it, letting you fall asleep easier</li><li>When you wake up, you get clarity on what you wrote down.</li></ul>

Prepare your next day the night before

This is crucial! try not to miss a day. every missed day "doubles" the effor needed to get started.Have you noticed how after vacation, going back to executing your routine is so much harder? That’s why.Build the habits required to execute consistently and things will be that much easier.

Step six: Be consistent in the execution of your morning routine

For each task you listed in step one, place it in the right quadrant in the Eisenhower Matrix. You want as many of them to be in the quadrant 2.This will give you clarity on what needs to be done and what’s important and what’s not.

Step three: Place task in an Eisenhower matrix or table

This is important. you need to be aware of how long a task is going to take you. be realistic and precise.You can also use specific amounts of time you think activities within each project will take. Again, the more precise the better.

Step four: Write down how long it takes you to complete the task

When you built your routine with the tips from above, you evaluated activities that yield the most results. but sometimes these activities are not necessairily easy to acomplish and you may lack the motivation to do them.If that’s the case, schedule easier activities to start with.

Start the day with one or two easy tasks

At the time of writing this, I’ve been out of the strong routines that have allowed me to thrive for months. I had been on vacation for a month, then I got sick and was bedridden for a week, then I…

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

How to Build a Strong Morning Routine: The Essential Guide

It's time to
Read like a Pro.

CURATED BY

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

How to Build a Strong Morning Routine: The Essential Guide

It's time to Read like a Pro.

CURATED BY

It's time to
Read like a Pro.