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Last Updated on March 20, 2018

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

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    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]

    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.

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      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.

      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.

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        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.

        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.

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          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.

          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.

            If it makes it easier for you, 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.

            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. And 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

            Feel better instead of feeling tired Feeling Tired All the Time? Find out Why and How to Get Energetic Again The Only Way to Remember Everything You Have Read 40 Top Productivity Apps for iPhone (2018 Updated) Why You Have the Fear of Failure (And How to Conquer It Step-By-Step) The Definitive Guide to Cope with Work Stress (Simple and Effective)

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            How to Fight Information Overload

            How to Fight Information Overload

            Information overload is a creature that has been growing on the Internet’s back since its beginnings. The bigger the Internet gets, the more information there is. The more quality information we see, the more we want to consume it. The more we want to consume it, the more overloaded we feel.

            This has to stop somewhere. And it can.

            As the year comes to a close, there’s no time like the present to make the overloading stop.

            What you need to do is focus on these 4 steps:

            1. Set your goals.
            2. Decide whether you really need the information.
            3. Consume only the minimal effective dose.
            4. Don’t procrastinate by consuming too much information.

            But before I explain exactly what I mean, let’s discuss information overload in general.

            The Nature of the Problem

            The sole fact that there’s more and more information published online every single day is not the actual problem. Only the quality information becomes the problem. This sounds kind of strange…but bear with me.

            When we see some half-baked blog post we don’t even consider reading it, we just skip to the next thing. But when we see something truly interesting — maybe even epic — we want to consume it. We even feel like we have to consume it. And that’s the real problem.

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            No matter what topic we’re interested in, there are always hundreds of quality blogs publishing entries every single day (or every other day). Not to mention all the forums, message boards, social news sites, and so on. The amount of epic content on the Internet these days is so big that it’s virtually impossible for us to digest it all. But we try anyway.

            That’s when we feel overloaded. If you’re not careful, one day you’ll find yourself reading the 15th blog post in a row on some nice WordPress tweaking techniques because you feel that for some reason, “you need to know this.”

            Information overload is a plague. There’s no vaccine, there’s no cure. The only thing you have is self-control. Luckily, you’re not on your own. There are some tips you can follow to protect yourself from information overload and, ultimately, fight it. But first…

            Why information overload is bad

            It stops you from taking action. That’s the biggest problem here. When you try to consume more and more information every day, you start to notice that even though you’ve been reading tons of articles, watching tons of videos and listening to tons of podcasts, the stream of incoming information seems to be infinite.

            Therefore, you convince yourself that you need to be on a constant lookout for new information if you want to be able to accomplish anything in your life, work and/or passion. The final result is that you are consuming way too much information, and taking way too little action because you don’t have enough time for it.

            The belief that you need to be on this constant lookout for information is just not true.

            You don’t need every piece of advice possible to live your life, do your work, or enjoy your passion.

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            So how to recognize the portion of information that you really need? Start with your goals.

            1. Set your goals

            If you don’t have your goals put in place you’ll be just running around grabbing every possible advice and thinking that it’s “just what you’ve been looking for.”

            Setting goals is a much more profound task than just a way to get rid of information overload. Now by “goals” I don’t mean things like “get rich, have kids, and live a good life”. I mean something much more within your immediate grasp. Something that can be achieved in the near future — like within a month (or a year) at most.

            Basically, something that you want to attract to your life, and you already have some plan on how you’re going to make it happen. So no hopes and dreams, just actionable, precise goals.

            Then once you have your goals, they become a set of strategies and tactics you need to act upon.

            2. What to do when facing new information

            Once you have your goals, plans, strategies and tasks you can use them to decide what information is really crucial.

            First of all, if the information you’re about to read has nothing to do with your current goals and plans then skip it. You don’t need it.

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            If it does then it’s time for another question. Will you be able to put this information into action immediately? Does it have the potential to maybe alter your nearest actions/tasks? Or is it so incredible that you absolutely need to take action on it right away? If the information is not actionable in a day or two (!) then skip it. (You’ll forget about it anyway.)

            And that’s basically it. Digest only what can be used immediately. If you have a task that you need to do, consume only the information necessary for getting this one task done, nothing more.

            You need to be focused in order to have clear judgment, and be able to decide whether some piece of information is mandatory or redundant. Self-control comes handy too … it’s quite easy to convince yourself that you really need something just because of poor self-control. Try to fight this temptation, and be as ruthless about it as possible – if the information is not matching your goals and plans, and you can’t take action on it in the near future then SKIP IT.

            3. Minimal Effective Dose

            There’s a thing called the MED – Minimal Effective Dose. I was first introduced to this idea by Tim Ferriss. In his book The 4-Hour Body,Tim illustrates the minimal effective dose by talking about medical drugs. Everybody knows that every pill has a MED, and after that specific dose no other positive effects occur, only some negative side effects if you overdose big.

            Consuming information is somewhat similar. You need just a precise amount of it to help you to achieve your goals and put your plans into life. Everything more than that amount won’t improve your results any further. And if you try to consume too much of it, it will eventually stop you from taking any action altogether.

            4. Don’t procrastinate by consuming more information

            Probably one of the most common causes of consuming ridiculous amounts of information is the need to procrastinate. By reading yet another article we often feel that we are indeed working, and that we’re doing something good – we’re learning, which in result will make us a more complete and educated person.

            This is just self-deception. The truth is we’re simply procrastinating. We don’t feel like doing what really needs to be done – the important stuff – so instead we find something else, and convince ourselves that “that thing” is equally important. Which is just not true.

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            Don’t consume information just for the sake of it. It gets you nowhere.

            In Closing

            As you can see, information overload can be a real problem and it can have a sever impact on your productivity and overall performance. I know I have had my share of problems with it (and probably still have from time to time). But creating this simple set of rules helps me to fight it, and to keep my lizard brain from taking over. I hope it helps you too, especially as we head into a new year with a new chance at setting ourselves up for success.

            Feel free to shoot me a comment below and share your own story of fighting information overload. What are you doing to keep it from sabotaging your life?

            (Photo credit: Businessman with a Lot of Discarded Paper via Shutterstock)

            Featured photo credit: Pexels via pexels.com

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