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Last Updated on May 15, 2019

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

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

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. Let’s be honest, all we’d 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, I’m confident you’ll change your mind – as you’ll learn about the fantastic benefits of a night routine (e.g. no more sleep issues, a smoother morning and a more energetic day).

I’m 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 don’t 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]

  • You’ll have a more restful and higher-quality sleep.
  • You’ll be able to tackle the morning in a smoother and more productive way.
  • Your brain will be sharper throughout the next day.

So, what are the ideal components of a night routine? I’ll 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 you’re accustomed to having a cup of tea in the evening, make sure it’s 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 can’t go wrong with having some good old-fashioned H2O throughout the evening.[2]

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    3. Decide when the work day ends

    To have a solid night routine, you must decide when you’re leaving work. It’s 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 don’t set boundaries, it’s hard to enjoy life and get a good night of sleep.

    Immediately After Work…

      4. Avoid alcohol

      If you’re heading out with friends, be mindful of your alcohol intake. Alcohol may make you drowsy, but the sleep you get won’t 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 you’ve 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 tomorrow’s 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 you’re less likely to derail your day by forgetting something, and you’ll prevent decision fatigue from setting in early tomorrow.

      When you don’t have a million things to do upon waking, it’s easier to fall asleep. Waking up won’t seem like a chore if you set yourself up for success.

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      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. It’s too easy to binge-watch TV or stay up late playing games if you aren’t mindful of the time.

      One Hour Before Bed… (Where Your Bedtime Routine Starts)

        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]

        Not sure what to read before going to bed? The Oyster Review has picked 21 best books for bedtime reading, check them out here.

        11. Reflect on your day

        Consider what worked and didn’t work today. This helps you appreciate your accomplishments, and shape a better tomorrow.[7]

        Start by acknowledging one or two things you wish had gone better. End your reflection by thinking of a few wins you had. Even if you had a bad day, make an effort to end by thinking about something good that happened.

        Write lingering thoughts or reflections in your journal. This keeps you from going to bed with a head full of worries. Find out how you can start journaling here.

        12. Plot out tomorrow’s schedule

        Write top priorities for tomorrow in a planner or notebook.[8] When you get to work, you’ll already know what to do.

        13. Give some gratitude

        Write down at least one thing you’re thankful for each day. Making gratitude a part of your routine can help you lead a healthy and happy life. Here’re 60 things to be thankful for if you want more ideas.

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        You can try to mark down your mood everyday and you may find yourself having plenty to be happy about. Mood apps like Mr. Mood is nice to help you keep track of your emotions.

        Ending the day on a positive note sets you up for a restful slumber.

        Right Before Going to Sleep…

          14. Take care of hygiene rituals

          Besides brushing your teeth and washing your face, take a warm bath, or hot shower, before bed.

          The optimal body temperature for sleep should be between 60 and 67 degrees.[9] As soon as you step out of the bath or shower, your body temperature drops rapidly to re-regulate with the temperature of the room. That quick change physiologically can cause sleepiness.

          15. Practice bedtime yoga

          Bedtime yoga activates your parasympathetic nervous system, which triggers relaxation. Here’re 3 simple bedtime yoga poses you can try tonight:

          16. Go to sleep at the same time every night

          As an adult, you’re recommended to sleep for 6 to 10 hours every day.[10] If you have to wake up at 7am the next day, it’s better to go to sleep around 11pm.

          Find a time that is suitable for you and stick to that sleeping time. You can set an alarm one hour before going to bed to remind you to start your bedtime ritual.

          How to Stick to a Night Routine (The Easy Way)

          When I just started my night routine, I started off with a positive mindset, and thought that it would be easy to stick to my new night routine.

          I was wrong.

          On the first few nights, I experienced multiple issues while attempting to stick to my routine. These included avoiding caffeine after 4pm because I liked drinking coke, stepping away from the screens as I was still reading some articles online, and going to bed on time.

          But I was determined to get on track with my night routine because I wanted to sleep better and wake up more energetic and productive the next day. By the fourth day, I was making genuine progress. I stopped consuming coke and started to drink more water instead. I reflected on my day and kept track of my progress on what I had followed and missed in the routine. I started to go to bed on time and could sleep a lot better.

          By the end of the week, I had successfully overcome many problems I had when I started out, and was able to continue to stick to my night routine.

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          Sticking to a night routine was really a ‘mind game’. In other words, our minds are so full of daily stuff that we find it hard to wind down at the end of a day – especially at a specific time. But with effort, this could be overcome, and a new, healthy routine put in place.

          It can be hard to stick to a new routine but here are three things that you can do to make the adoption process easier:

            1. Have a Clear Plan

            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. And the best part? 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.

            2. Create Reminders and Alarms

            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.

            You can also be creative with this. If you like to have a herbal tea before retiring to bed, then set up another alarm to prompt you to make the tea 30 minutes before bedtime. And as with point No. 1 above, after a month or so, you probably won’t need the alarms, as your night routine will have become a positive habit.

            3. Start Small, Make it so Easy that You Can’t Say No

            If you set too big a goal, you’ll be lining yourself up for failure. It’s far better to choose smaller, easier to complete goals that will give you a sense of achievement.

            Look at your current night routine (or lack of one), and then start building a picture in your mind – or on paper – of how you would like your night routine to be. Then start planning on how to introduce these changes into your life.

            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.

            Final Thoughts

            It could be easy to fall back to doing the bad habits, so I recommend you to try my Control Alternate Delete Method to take back control of your life. This is the secret method I used to break 3 bad habits in less than 2 months!

            Before reading this article, night routines may have seemed alien to you. However, I’m confident that you can now see the tangible benefits of them.

            Once you begin implementing your own night routine, you’ll see the benefits start to materialize in your own life.

            Featured photo credit: Vecteezy via vecteezy.com

            Reference

            More by this author

            Leon Ho

            Founder & CEO of Lifehack

            How to Create a Habit of Continuous Learning for a Better You How to Learn Quickly And Master Any Skill You Want How to Improve Memory: 7 Natural (And Highly Effective) Ways How to Increase Brain Power, Boost Memory and Become 10X Smarter How to Stop Bad Habits: 9 Scientifically Proven Methods

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            Last Updated on November 5, 2019

            5 Learning Management Systems (LMS) for Effective Learning

            5 Learning Management Systems (LMS) for Effective Learning

            Businesses rely on talent to generate and sell value. Without skilled people to create its products, manage its operations and execute its strategies, a business would inevitably fizzle out of the game and leave better-staffed competitors to take the field.

            This is the reason why ambitious companies go great lengths to attract top talent,[1] shelling out millions of dollars in the process and bending traditional work policies just to bring highly skilled but demanding candidates into the fold.

            Clearly, the contours of business are changing. But so are the demographics of work.

            Millennials have become the dominant generation in the job market in terms of population, and some have already transitioned into leadership roles. Most millennials consider opportunity to learn and grow more important than overall compensation.[2]

            Companies also today expect employees to come equipped with razor sharp business acumen.[3] Unfortunately, there is an alarming discrepancy between the actual skills businesses need and those currently possessed by job candidates.

            To stay in the game, employers need to continually upgrade their training and skills development strategies to cover the entire employee lifecycle.

            What are Learning Management Systems (LMS)?

            Learning management systems are software-based solutions for authoring, presenting, consuming, storing, and tracking educational content and training materials. These systems aim to centralize all instructional content (e.g., lessons, training modules, instructional videos, presentation slides, worksheets, online quizzes, ebooks, takeaway notes, etc.) in one place.

            LMS enable instructors to design and deliver learning experiences to students, with the added capability of evaluating the effectiveness of the instructional materials and grading the learning progress of students.

            On the other side of the equation, learners use LMS to develop skills and acquire new knowledge virtually anytime and anywhere via the different channels and content formats made possible by digital technology.

            Over the years, a wide range of features and technologies have been integrated into learning management systems to help enhance the experience of training designers, instructors, and learners. These include cloud and mobile technology, artificial intelligence, responsive design, scheduling, gamification, data analytics, and interoperability with other applications.

            5 Best All-Purpose Learning Management Systems

            There are dozens of LMS vendors catering to the general market or to specific segments such as K-12 learning, higher education, and corporate training.

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            With so many options available, selecting the right LMS solution for your needs can be complicated and costly, especially when you end up adopting a platform that doesn’t exactly match your goals or requirements.

            Short of conducting a comprehensive audit of your needs and finalizing a learning roadmap, the safest bet would be to adopt full-featured but affordable LMS solutions.

            Based on user reviews, here are the 5 best LMS to help people gain knowledge, build skills, and achieve mastery:

            1. Canvas Network

            Launched by Instructure as an open source software in 2011, Canvas is an end-to-end cloud-based service originally engineered for the education sector.

            Widely adopted for K-12 and Higher Ed learning, Canvas can be repurposed for anything that involves an instructor, a subject matter, and a student.

            Used around the world by people of all ages and organizations of all types, Canvas arguably has the largest learning and support community in its class. It works on desktop computers, tablets and mobile phones.

            To get a glimpse of the platform’s fresh interfaces, you can visit the Canvas Network, a learning community that provides educational and instructional materials created by colleges, universities, corporate businesses, independent course developers, and other knowledge-sharing entities around the world.

            Hosting hundreds of interesting topics from data science to horticulture, the learning network also serves as evidence to the scope, capabilities, and popularity of the Canvas LMS platform.

            Canvas is hosted on Amazon Web Services (AWS) infrastructure, which enhances the platform’s reliability, speed, scalability, and overall online performance.

            Additionally, platform adopters enjoy a low-risk environment since cloud-based solutions require no hard stops for version updates, upgrades, or system migrations.

            The Canvas website does not show a price matrix but says the service adopts a simple formula for computing fees: a one-time implementation fee and an annual subscription fee based on total number of users. It also promises free basic services for teachers who want to use the platform.

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            In addition to Canvas, Instructure also offers Bridge (an LMS designed for corporate environments), Arc (a video platform for online learning), and Gauge (an assessment management system).

            Check out this video if you want to learn more about Canvas Network:

            2. Google Classroom

            This free service from Google aims to improve the teaching and learning process using cloud technology, web apps, workflow simplification, and seamless communication between students and instructors.

            Using Classroom, educators can easily create and schedule classes, distribute assignments, send feedback, and grade quizzes all in one place. By streamlining processes, Classroom helps teachers save time and organize classes more effectively. Both students and teachers can also work using any device anytime and anywhere.

            Classroom works perfectly with other Google tools, having been launched initially as part of Google’s G Suite for Education. This LMS solution taps Google Drive for content storage and distribution, as well as Google Docs, Sheets, and Slides for the creation and sharing of instructional materials. Meanwhile it integrates Google Calendar for scheduling and Gmail for communication.

            With G Suite, other communication channels such as chat messaging, video conferencing, and a dedicated website are enabled.

            Easy to set up and manage, Google Classroom is free to use. One of my very first courses was actually hosted on Google Classroom.

            Going beyond the classroom environment, Google offers G Suite Enterprise for Education for large institutions. This suite provides enhanced search and analytics capabilities as well as advanced tools for enterprise communications.

            3. Moodle (Modular Object-Oriented Dynamic Learning Environment)

            If budget and capability equally top your list of LMS adoption criteria, then Moodle might just fit the bill. Which is to say there’s none (i.e., bill).

            Moodle is a free and open-source learning solution for distance education, workplace training, flipped classrooms, and other pedagogical environments.

            It is also a full-featured LMS supported by a robust community and a thriving developer ecosystem. Not surprisingly, Moodle is used in more than 15 million courses by more than 130 million users in 230+ countries.

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            Among other things, Moodle enables administrators and educators to create a dynamic and dedicated website to host organic, easily accessible, and highly customizable courses that can be experienced on desktops and mobile devices anytime and anywhere.

            Moodle provides a personalized and intuitive dashboard as well as a host of collaboration tools for content designers, teachers, and learners. A universal calendar, an efficient file management system, an automatic notification system, multimedia integration, and a progress tracking tool all come with the package.

            Check out this video if you want to learn more about Moodle:

            4. Absorb

            This platform recently bagged PC Magazine’s Editors’ Choice Award for Best LMS.

            Co-designed and built by former course authors, Absorb takes learning experience to the next level. This turnkey LMS solution is responsive, full-featured, and highly customizable for maximum impact.

            Course developers can orchestrate a wide range of experiences depending on audience or learning situation. In addition to surveys, polls, and e-commerce integration, Absorb supports formal online learning and certifications standards such as AICC, SCORM, and Tin Can.

            The user interface can also be modified to match the learner’s location, group, or department, allowing for a different look and feel for customers, channel partners, management trainees, and newly hired employees.

            Absorb supports all personal computing devices from desktops to mobile phones. There are also native or hybrid apps for iOS and Android.

            The only possible drawback to the platform’s powerful feature set is its pricing. The service reportedly implements a flat, one-time setup fee depending on your business and training requirements. According to the site, any plan comes with a dedicated success team for your account.

            Although small companies are welcome to try, midsize to enterprise-scale organizations are probably the best segment to readily adopt this LMS solution.

            Take a look at some examples of Absorb in this video:

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            5. Watershed Collaborative

            Created by a group of educators, this nonprofit rethinks the priorities of an LMS, asserting that too many systems miss the most essential elements of what makes learning stick. They promise a better user experience – emphasizing Learning before Management and System.

            Watershed aims to support an inquiry-based learning experience through an integrated mix of online and in-person learning strategies and interactions designed expressly for teams – including collaboration, reflection, and dialogue.

            While Watershed was founded initially to serve the K-12 education market, the company has since expanded its scope to cater to all types of teachers and learners with its video-rich, state-of-the-art platform.

            If you’re a mission-driven educator, content creator, institution, or business, this LMS may be the one for you.

            Watershed specializes in assisting you with the instructional design of courses and provides content production services to ensure top-quality video assets with lasting value. Their LMS makes it easy for course creators to continuously update and tailor content to support small and large groups, while ensuring the technology and instructional strategy supports communities of learners.

            Pricing varies based on products and services, but revenues support the nonprofit’s ability to make its platform and courses available at little or no cost for high-need educators and educational settings.

            Honorable Mentions

            There are dozens of LMS vendors in this growing market and the brands included in foregoing list are by no means the only viable options for companies or learning institutions looking to upgrade their learning infrastructure.

            Many other excellent services are worth checking out. These include:

            1. Docebo is an LMS designed for hyper-engaging students, employees, customers, and other learners. The system helps organizations identify and resolve competency gaps with strategic learning interventions.
            2. Cornerstone OnDemand is a talent, training, and performance management solution offered as an SaaS (Software-as-a-Service). This service enables learners to create personalized playlists of instructional content.
            3. Lessonly is an LMS solution that makes it easier to recall and reinforce whatever skills or knowledge you have learned through quizzes, coaching, and constant practice.
            4. Skillsoft is an online training and corporate learning platform developed by a two-decade old and billion-dollar company with the same name.
            5. D2L BrightSpace is a learning management system that has all the basics for delivering excellent, rich-media experiences for classroom or workplace training.

            Conclusion

            There are many ways to learn but some are more effective and meaningful than others. Whether you are a teacher looking to enhance classroom learning or an HR manager creating a long-term talent development plan for employees, the key to impactful learning is to understand and bridge the needs of learners, the goals of your institution, and the actual capabilities of the learning tools you are considering.

            Note that using multiple LMS platforms is possible although not recommended. On the other hand, adopting other learning solutions beyond LMS (such as podcasts, mentoring, and onsite in-person workshops) may significantly improve learning outcomes. Always go for products and plugins that seamlessly integrate into your core LMS tool.

            Featured photo credit: Unsplash via unsplash.com

            Reference

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