The Ultimate Night Routine Guide: How to Sleep Better and Wake Up Smarter

The Ultimate Night Routine Guide: How to Sleep Better and Wake Up Smarter
From Lifehack - March 6, 2018

Im sure youve come across morning routines being talked about as something very important if you want to be healthy and successful. However, Im guessing you havent heard of night routines being talked about so much.

Night routines are not popular, as sticking to a healthy routine isnt easy, especially at night after a whole day of work. Lets be honest, all wed really like to do after work is relax. Routines? Not so much!

I understand your feelings about this issue as I used to think this way too. But after reading this article, Im confident youll change your mindas youll learn about the fantastic benefits of a night routine (e.g. no more sleep issues, a smoother morning and a more energetic day).

Im going to provide you with some great tips (and some exact steps) to make the perfect night routine.

Why a night routine matters?

A night routine is the things you do immediately prior to going to bed. For example, it may be your habit to have a hot drink before going to bed, or perhaps you like to read a book in bed before going to sleep.

Of course, you might have no specific night time routine whatsoever and just take each evening and night as it comes.While it might seem that having a flexible and easygoing night routine is the best thing, I would caution you, and ask you to think about the following:

Your nighttime routine is as important as your morning routine.

By creating a routine for the morning, you dont have to put much effort into thinking about what you need to do to get ready before leaving your home for work. Clearly, having a morning routine is beneficial. And guess what? Having a night routine is beneficial too.

Here are some three benefits of having a decent night routine:1

So, what are the ideal components of a night routine? Ill reveal these now.

The ultimate night routine (with exact steps to follow)

Before you head home

1. Get rid of caffeine after 4:00pm

Your night routine begins well before your head hits the pillow. If you work a 9 to 5, you need to think about how everything you do after 4:00pm affects your sleep.

For example caffeine stays in your system for up to six hours. If youre accustomed to having a cup of tea in the evening, make sure its an herbal, caffeine free tea. Otherwise, you might be jittery until 10:00pm or later.

2. Stay hydrated

Dehydration can make you feel sluggish and tired when you want to be awake. You cant go wrong with having some good old-fashioned H2O throughout the evening.2

3. Decide when the work day ends

To have a solid night routine, you must decide when youre leaving work. Its easy to lose track of time and stay too late. Establish a cut off time for work-related emails and phone calls as well.

If you dont set boundaries, its hard to enjoy life and get a good night of sleep.

Immediately after work

4. Avoid alcohol

If youre heading out with friends, be mindful of your alcohol intake. Alcohol may make you drowsy, but the sleep you get wont be restful. Skip the booze altogether, or stop consuming it at least two hours before bed.3

5. Have a healthy dinner

Aim to have your dinner a few hours before you go to bed. Overeating or having heavy or rich meals around bedtime may lead to discomfort and indigestion. When you need a snack closer to bedtime, reach for something light and healthy.

The time immediately after dinner is a great opportunity to pack lunch for the next day. Pull items from the freezer and package leftovers from dinner into individual servings.

Check out here for 20 Quick and Healthy Dinner Recipes For You To Choose.

6. Take time to tidy

Being in an organized environment will help you feel relaxed and in control. Cleaning dishes and counter tops after dinner is an absolute must.

You can also take some time to put things away if youve used them during the day.4 Be mindful of clutter in your bedroom. Waking up in an orderly space will work wonders for your mood.

7. Prepare for tomorrow

Get out tomorrows outfit and gym clothes as you tidy. Clear unnecessary items out of your bag and set out everything you need to take with you. Taking these steps means youre less likely to derail your day by forgetting something, and youll prevent decision fatigue from setting in early tomorrow.

When you dont have a million things to do upon waking, its easier to fall asleep. Waking up wont seem like a chore if you set yourself up for success.

8. Take time for yourself

Perhaps you watch an episode of your favorite show or play video games. Set a time limit for these activities. Its too easy to binge-watch TV or stay up late playing games if you arent mindful of the time.

One hour before bed

9. Step away from the screens

Cut off all screens at least 30 minutes before bed. The blue light from electronics interferes with the production of melatonin, a hormone necessary for restful sleep.5

10. Read a book

A better alternative to looking at your phone is to read a book.Six minutes of reading can ease the tension of stress in the human body and calm your nerves.6

Right before going to sleep

1. Have a clear plan

2. Create reminders and alarms

3. Start small, make it so easy that you cant say no


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