Better sleep makes you healthier and more productive. Counter that with the endless late-night distractions today, from scrolling through social media feeds to binge-watching series; it is nice and easy to fall off the sleep rhythm without even knowing how much damage you are paying for.
Creating an evening ritual can help you relax, sleep better and set yourself up for a more productive day. This article will cover the art of making a night routine that aids in better sleep and ramps up productivity.
1. Set a Consistent Bedtime
Going to bed at the same time every night because it is one of THE MOST IMPORTANT steps and it helps to constructing a killer evening routine. So, It helps regulate your circadian rhythm (your body’s internal clock) and because it allows you to manage when you easily fall asleep, but wake up the same time day after day.
To figure out how long you need to sleep, which for most adults is 7-9 hours of rest each night*, start with the time that you need to wake up, and count back. Choose a time and stick with it, even on weekends: this will regulate your body clock.
2. Create a Wind-Down Period
That way, by the time your set bedtime of 9 pm comes around you will have wound down and warmed up your cues in about an hour and a half. Use rest days to do something low energy and gentle, that way you send a signal to your body it is time for bed.
This could include:
- Book (get off that screen)
- Taking a warm bath or shower
- Calming Music or Sleep podcast.
- Practice Meditation or Do Breathing Exercises
This will enable you to quiet your mind from the madness of the day and get that restful sleep.
3. Limit Screen Time
The light from your smart phone, tablet, or TV emits blueish lights that can interfere with the production of melatonin, which regulates sleep. Reduce screen time at night by 30 minutes to an hour.
Try to minimize the use of your phone or computer, if you have to enable the “night mode”, or purchase blue light blocking sunglasses. It is also wise to forgo engaged activities like scrolling on your phone or reading work emails, as an alert brain can make it difficult to fall asleep.
4. Establish a Bedtime Ritual
This can be done by performing a bed-time routine and having a sleep trigger that tells your body to start revving down for rest. Before you know this, because the calming will kick-in, and it is as a predictable routine and even-tempered mind. Put in as little, or as much effort, to make this your nighttime ritual for winding down.
Here are a few examples of bedtime rituals:
- Light Yoga or Stretching
- Sipping of a herbal tea, chamomile or lavender are great choices
- Writing (either as a tool for Reflection, nor in a Gratitude Journal).
- A little bit of mindfulness or a few minutes simply meditating and removing the disharmony from your mind.
Because the key is to do exactly those things especially during every night, and your brain begins to realize that, so it will soon while on the bedtime.
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