Develop a relaxing routine that is both practical and productive for your life. Start by learning to be more productive in the evening.
Although we assume that a good night’s sleep begins when we turn off the lights, preparing to rest for seven to eight hours begins long before the simple act of closing our eyes and sinking into deep breaths.
The routine we follow before can have more of an impact on our rest hours than anything that can happen overnight. This routine equips us for a more restful and productive night.
Start with these five steps to take advantage on this crucial time and improve your chances of getting up truly rested each morning.
1. GET ORGANIZED
You know you have a busy day tomorrow and you are already thinking about it. Rather than letting the obligations of the next few days cloud your mind, sit down for a few minutes between dinner and bedtime to organize yourself.
If preparing your sports bag prevents your alarm clock from being full of stress and eagerness, take the time to prepare it in advance. If having a lunch ready to go to work allows you to eat healthy (instead of going to eat in the cafeteria or at the local restaurant), then prepare a bag with your meal in the evening.
Rather than spinning your head around all the tasks you need to do as soon as the alarm rings, this tip will allow you to fall asleep knowing that everything is ready for the next day. You are ready to welcome this new day.
With the increasing number of electronic devices we have, it’s no surprise that this is a relatively difficult task for many of us. However, we now know that blue light from our phones, television and all screens alters the natural production of melatonin before going to sleep.
This results in disrupting our internal clock and making relaxation more difficult. It is recommended to remove the screens when you are approaching your sleep time to decrease the impact on your rest.
If you must use a device before going to sleep, use a night screen option or dim the light. You can also prefer more distant screens like television and not the telephone.
3. TAKE CARE OF YOUR BODY
Although we would all like to get a massage every night before we go to sleep, for most of us, this is not a reality. Instead, one of the easiest ways to take care of your body without adding additional obligations to your schedule is to invest in a quality mattress.
Buying a very good mattress will ensure that poor support does not affect the quality of your rest. Knowing that an average person spends 23,000 hours on their mattress, make sure you get one that is high quality.
For most of us, reading a real book has been forgotten at the expense of quick articles, scrolling on social media or television. But researchers have proven that reading is still the best way to reduce the stress of any modern habit.
And this in front of listening to music, going for a walk or drinking a tea or coffee. Try incorporating a few pages into your nightly routine, possibly with a cup of tea. And savor the imagination and the captivating side of your book.
This revered wellness practice has dozens of physical and mental benefits. But trying to clear your mind for 20 minutes from the start is enough to make novices want to give up.
Take it easy in practice. Just start with a few minutes of conscious meditation or use the structure of a guided practice via an app or video. It will help you integrate meditation into your night routine more easily. In addition to all its benefits, meditation is a powerful complement to all physical activities.
Now that you are armed with all these tips, be diligent in keeping your night routine as part of your day. Continue to educate yourself and you will quickly develop a relaxation routine that is both practical and productive for your daily life. And that of course will prepare you for the best night’s sleep possible.
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