5 THINGS YOU SHOULD DO BEFORE GOING TO BED, No. 5 is a MUST
After a long day of work, or a night in the town, your night time can be the last thing you think of when you return home! But your night routine is as important as your morning routine. But night time can also give an opportunity to plan for the next day, by physically scheduling your day, or by mentally preparing yourself. Here are the five things you need to do before you go to bed:
- Plan your day
Spend five minutes on your schedule or calendar before you go to bed. Create a list of what you need to do (e.g. write a report, pick up children, participate in a meeting), then write a list of things you want to do (e.g. gym session, walk around the park, wardrobe clean out, pay rise request). If the list is too long, prioritize and move things to the next days of the week. Some people write three things, which seems a decent chunk, which they want to do each day. This isn’t too daunting, but you will definitely have achieved a lot by the end of the week!
By doing that the night before, in the morning you will wake up to know exactly what you have to do.
- Clear your Mind
You will not enjoy a good night’s sleep if you go to bed anxiously. You can look at the ceiling, walking through your mind with different thoughts. You will probably wake up exhausted and grumpy before 2am and you won’t have a nice day.
There are a number of strategies, like meditation, that you should try to clear before going to bed. This can be two minutes or thirty minutes. You should participate in a beginner’s class or buy an app if you are not sure how to mediate.
Another suggestion is to read some books before going to sleep – preferably a paper book instead of a tablet, so the light will help your brain.
- Turn of Your Phone:
If you want to be efficient the next day, it is important to get a great sleep every night. So the last thing you need to do is wake up by beeping, ringing, or pinching of your phone.
Switch off your phone, put it on quietly, or leave it in the kitchen, very still. You may want to use a digital alarm clock when you use the alarms feature on your phone, because you don’t want the tick sound to keep you awake all night long!
Note that normally telephone calls, emails, and updates should wait until morning. And you may be able to answer all messages in a more positive and reflective manner if you are sleeping in a great evening.
- Clean your space:
A clean room is a healthy mental element. Before you turn in for the night, take a few minutes to remove any clutter, wash your dishes, etc. You’re going to have an organized space to wake up in the morning! You’re not going to feel like you’ve got something going on over you, a chore for the next day. But you’re not going to rush around your bedroom looking for that missing shoe, either! Putting out your clothes and packing your bag for the next day will also save your life.
- Make yourself comfortable before Sleeping:
Poor sleep posture interferes with the quality of sleep for the person and can lead to regular discomfort and pain. And if you wake up, you can have neck or back pain.
Because it keeps your head and backbone in sleep, pillows are necessary. If the spine or neck of a person is not neutral, they will wake up at night causing a lack of sleep.
Some people who sleep on their fronts don’t actually need a pillow. But for everyone, this isn’t a good idea. Sleeping on your own back or side can cause neck or back problems if you are sleeping without a pillow. It can help align the back and neck during sleep, eases the discomfort of the neck and back.
If you are looking for comfortable and best quality pillows, click here to see some of those.
Spoiler: Big Discounts ahead
You have to get enough water through the day that you even wake up hydrated. It decreases sleepiness, maintains energy levels and also makes you consume fewer calories. Great hydration is one of the easiest ways to remain balanced with a decent weight.
Turn off screens
Turn Screens off at least one hour before going to bed. I know so many people who watch TV and scroll their phones until they decide to put their heads down against the pillow and go to bed. It’s not good. This act will often interrupt your sleep and wake you up feeling groggy.
It doesn’t seem like a lot, but I’m telling you that just an hour at the end of your day without your screens will work wonders for your sleep and your mental health in general.
Spend the day calming down. And for just 15 minutes, encouraging yourself to calm down before bed is going to pay big dividends as well. Otherwise, even subconsciously you’re asleep, your mind will always be spinning.
It looks different for everybody, it may be reading, listening to music, enjoying time with the family.
You’re preparing the body and mind for sleep by calming down. You’ll feel better in the days ahead, and you’ll get better sleep, too.
Before you turn out the lights, you can only take a minute or two and write in a journal. I did this, and I liked expressing my thoughts, which I used in the morning.
It’s not going to take too long. I just write about my day, or I express my gratitude. Sometimes, I write an idea or two that I may like to try the next day in my creative life. You can write down whatever you want as long as it gives you peace of mind and allows for a good night’s sleep.
It’s so crucial these days to get a good night’s sleep to have a more productive tomorrow, so try these strategies and see what works best for you!