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Last Updated on June 26, 2020

Your Night Routine Guide to Sleeping Better & Waking Up Productive

Your Night Routine Guide to Sleeping Better & Waking 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.

            More Useful Routines You Can’t Miss

            Featured photo credit: Vecteezy via vecteezy.com

            Reference

            More by this author

            Leon Ho

            Founder & CEO of Lifehack

            Learning Methods to Help You Learn Effectively and Easily How to Take Advantage of the 80 20 Rule to Succeed in Life How to Find a Sense of Purpose to Live a Full Life How to Set Professional Development Goals for Success Social Learning How Social Learning Helps You Learn Faster and Easier

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            Last Updated on October 5, 2020

            10 Best Calendar Apps to Stay on Track in 2020

            10 Best Calendar Apps to Stay on Track in 2020

            The success of our day is largely dependent on the quality of our planning. Not to miss out anything in their to-dos, some people prefer to make a list of upcoming tasks in a notebook, while others have long started using digital technology solutions.

            Calendar applications are some of the main tools that are worth using to organize our life and plan your time carefully.

            Many people have switched to specific tools; however, there are still some who do not use calendars on a daily basis. They may find some applications uncomfortable to use, non-functional, or expensive.

            In this article, we are going to check out the best calendars apps to help you stay organized.

            Before You Download

            As you are no doubt aware, there are all kinds of calendar apps available. Instead of you sifting through the hundreds of them, we’ve handpicked 10 of the best calendar apps you can get. On top of glowing reviews from each one, we’ve considered the following aspects when creating this list:

            • User Interface – How you navigate the app should be smooth and simple. The buttons on the app should be clear, obvious and easy to move through.
            • Synchronization – Whether it’s with other calendar apps or with other apps, syncing apps should be easy and enhance your overall experience with the app.
            • Additional features – Since there are so many options for calendars, many of these apps offer additional features. These features make the apps stand out from the other apps and provide unique experiences to you.

            1. Any.do Calendar

              This calendar has direct integration with Any.Do To-Do List, which gives you a unique tandem of two applications.

              Apart from its extended functionality, Cal Calendar is easy to use. The creation of events is very simple and fast.

              What is more, depending on the name of the event, the application automatically adds contacts and geolocation data to the entry description. You can even import your lists and entries from Any.do.

              Any.do Calendar is a great option for any type of user. It is very convenient and doesn’t overcomplicate the mode of display.

              Another good thing is that this tool is available for free, so you can use it without spending a dime for the software.

              Download Any.do Calendar here!

              2. Google Calendar

                Google Calendar is the official calendar for Android devices that has been tested out by many users around the globe. If you are right now trying to get away from it, consider changing your mind.

                Since this application is installed on most Android devices by default, many users think that there is nothing special in this program. They are wrong.

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                Google has been updating its calendar for quite a few years, and now it comes in Material Design with advanced event features, direct integration into other Google services (for example, supports reminders and Google Now), and comes with Exchange support.

                The program is super easy and will not cost a dime for you. It is a good thing, right?

                Download Google Calendar here.

                3. IRL Event Social Network

                   

                  One of the most unique apps on this list is the IRL Event Social Network app. As you can guess from the name, the core focus of this app is social networking. Unlike other social media platforms, you can consider this platform to function similar to Meetup.com. It’s a site where you can connect with other people within your area that share a similar interest.

                  IRL is that while also providing a convenient calendar for you to schedule events and plan out your day. Though due to it being a secondary focus, you’re lacking a lot of the syncing aspects that other apps have on this list. Regardless, because of this huge social feature, it’s worth considering for those who want to make more connections.

                  Download IRL Event Social Network here.

                  4. Business Calendar

                    Business Calendar is geared towards people who use their calendar for work purposes and business task planning. It offers different modes with wide configuration capabilities.

                    The application gives a default view mode by months, and events can be marked in different colors. Display modes/ sorting can be adjusted to your needs (by month, day, year, or events).

                    You can also set a multi-day viewing mode to see how things look for the next few days. Scrolling up and down moves you by month, and if you check a few days, they will be shown in a more detailed form.

                    The day display mode offers hourly scheduling, and the schedule mode provides a detailed schedule for a single event.

                    Business Calendar is a great tool for planning/ scheduling cases, tasks, and events. There is a support for recurring events, which can be set up in just a few clicks.

                    Having purchased software, you can use it to import and export other calendars, delete, copy, or move several events at the same time.

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                    Android Business Calendar application may seem somewhat chaotic, but it works fine and is easy to work with if you play with it for a while.

                    A full version of the application is available for $4.99, but you can also find a free version for the app test drive.

                    Download Business Calendar here.

                    5. Calendar

                      Calendar is a relatively new app. It works as a web app and for both iOS and Android devices. It is an intelligent app that learns your contacts, schedule and tasks. It also helps you schedule and arrange meetings according to your available time slots.

                      A good thing about Calendar is that it allows you to sync up with other calendars you use such as Apple Calendar and Google Calendar. And so you can manage all the calendars you have in one place.

                      Calendar also gives you analytics of your meetings, giving you a clear picture on how you can improve your time management.

                      Download Calendar: Meeting & Scheduling here.

                      6. aCalendar

                        aCalendar opens our collection of top 10 calendar applications available on the market today. With its appealing design, easy navigation, and great functionality, it is one of the most popular calendar apps in our list.

                        Some of extra functions include color schemes for each case type (48 colors to choose from), different types of demonstrations, different widgets, moon phases, and much more.

                        Taking into account it functionality, aCalendar is a reliable calendar application that has an easy-to-navigate interface with three display options. Scrolling from side to side allows you to switch between the display modes of the month, week and day.

                        When scrolling down and up, you are moving through the calendar at intervals in accordance with the selected display mode.

                        Apart from its time planning feature, aCalendar synchronizes photos from contact lists or social networks to remind you about birthdays, anniversaries, or any other special dates.

                        The program also supports data transfer through NFC and full-screen widgets, which eases your work with any data.

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                        The program is available for free, but you can also get even more features if you buy the extended version of software for $4.99.

                        Download aCalendar here.

                        7. DigiCal Calendar

                          DigiCal Calendar is very similar to Cal Calendar in the fact that the application focuses on design more than on its functionality. However, this doesn’t mean that the application doesn’t serve the purpose.

                          With this calendar application, you can synchronize all your calendars and view them in different ways.

                          Along with the basic functions, this program comes with support for Google Calendar, Outlook, and includes some unique and interesting features. You can match keywords to the image or set up a dark theme.

                          The app can even show you the weather forecast for three days. There are many other features that deserve the attention of people who really like to use calendar applications.

                          Download DigiCal Calendar here.

                          8. SolCalendar

                            SolCalendar can be called a universal application. It claims to be an all-in-one digital solution having a basic calendar functionality combined with some other advanced features, such as weather forecast for a specific day.

                            The application supports Google Calendar, as well as tasks, widgets, lunar calendar and even Foursquare.

                            Those searching for a calendar application to cover just everything in its functionality, SolCalendar is a program to consider. There are a lot of interesting things in this application; the program does an excellent job working in “all-in-one” mode.

                            Test SolCalendar – the application is available for free. You can test it out without purchasing the service.

                            Download SolCalendar here.

                            9. Today Calendar

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                              Today Calendar is one of the most hip and edgy calendars in our list. The solution was one of the first ones that really embraced Material Design and remains one of the few that adhere to the neat style.

                              The calendar application offers bold colors, simple controls, and great functionality. This is not as heavy an application as many others; it will not eat all the memory of your device.

                              If you are not searching for something complicated and over-functional, Today Calendar is what you need. You can always test the application before paying for it – the program is available for free.

                              Download Today Calendar here.

                              10. Timepage

                                Timepage is an intuitive calendar app that will manage your time in a way that other calendar apps can’t. It offers the same sort of functions that you’d expect from other calendar apps: opportunities to record events, notifications and reminders, weather, and driving duration to a particular event. However, the app goes beyond those functionalities in two ways.

                                The first way is that while the app sends you notifications, it also has reminders for you for what is coming up next. That bit of extra time can allow you to prepare and make adjustments to your day if need be.

                                The second function – which is more important – is the heat map when you go to see the full view of your calendar. This heat map indicates what days you are most busy and other days where you are freer. This heat map provides a quick glance to determine broadly what days are good to add more events and other tasks.

                                Download Timepage here.

                                Our Verdict

                                Searching for the right application to manage your various calendars and plan your busy day can sometimes turn into a streak of obstacles.

                                Most of us need flexible applications that can be easily used to manage our tough schedule. The application should have all necessary time planning functions and be intuitive.

                                Stylish design and limitless compatibility also matter. It is not always easy to find such a program.

                                The above digital calendar solutions fall under the category “worth” of being used. They are modern, multifunctional, easy, and easy. Pick the one you like!

                                More Productivity Apps for Better Time Management

                                Featured photo credit: Unsplash via unsplash.com

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