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Last Updated on February 19, 2019

How to Build a Good Bedtime Routine That Makes Your Morning Easier

How to Build a Good Bedtime Routine That Makes Your Morning Easier

“Today is tomorrow’s yesterday,” the quote says and it rings true from North to South, from West to East. And if we want to have a productive and energetic today, we need to prepare it yesterday. If we learn from yesterday, we can live today and we’ll even have time to plan for tomorrow.

The best way to jumpstart your day isn’t the first thing you do in the morning – but the last thing you do the night before. And here is a list of 20 tips that you can use for your bedtime routine to start the next morning energetic and productive:

1. Create your bedtime routine

In the words of late Jim Rohn:

“Simple things are simple to do but they are also simple not to do.”

The first thing to start with is by actually creating a bedtime routine. By this, I don’t mean just being a victim of consequences like kids, late dinners or office tasks that need to be done.

By creating a bedtime routine, you consciously create a set of behaviors that you will do (or not do) before you fall asleep that night.

In the beginning, it only needs to be a single thing that you adhere to like no laptop in the bed or TV for only 30 minutes or hitting at sack at 11:30 pm max.

And you can use the following tips to optimize your bedtime routine.

2. Play music

Music has a variety of effects on our bodies. First of all, our bodies are 70% water and vibrations affect us physiologically. There was a research done by Dr. Masaru Emoto who studied the effects that music has on the structure of frozen water molecules.

By playing certain (soothing) music, you will feel relaxed and prepared for sleep. I personally use post-rock (piano) songs playlist which include songs like “Your Hand In Mine” by Explosions In The Sky, everything from Anthony Greninger and The XX.

Now, it’s all about finding the perfect music for you. You need to find your own rhythm, so try out a lot of different songs and categories and see what fits you the best.

3. Read a book

This one is a bit tricky – you should be reading a book before you sleep but not something which is hard to understand and needs a lot of straining from your conscious mind.

It’s best to read something lighter before bedtime because it will put your mind in a nice rhythm and will induce you into a qualitative sleep.

This doesn’t mean that you should read things like 50 Shades of Grey (no, please no), but don’t go reading “Gödel, Escher, Bach: and Eternal Golden Braid” by Douglas Hofstadter either.

Pick something that interests you and is quite easy to read like “How To Win Friends & Influence People” or biographies like “Endurance: Shackleton’s Incredible Voyage” by Alfred Lansing.

4. Put on your pajamas

When you jump into your sleeping clothes, you signal your mind and body to shut down and go into “sleep mode.”

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Try to have a set of pajamas always prepared next to your bed and never go under the sheets with your house or work clothes.

5. Plan out your 3 most important tasks for tomorrow

This is something Leo Babuta talked a lot. When you plan out your 3 most important tasks for tomorrow, you immediately eliminate unnecessary decisions from tomorrow’s day.

When you remove decision making from the day, all that’s left is to just do that activity.

This is backed by research about ego depletion, where making decisions throughout the day depletes our willpower, making us less likely to do the activities.

But if you prepare them in advance (decide and write down that you’ll do it), you will be more likely to do them.

So plan out your 3 most important tasks for tomorrow and sleep like a baby, knowing what you will do tomorrow.

6. Write a journal

“Dear diary….” or you can start any other way. But this isn’t a six-grade school girl writing who she has a crush on. This is about reflecting on what happened to you today, how that activity made you feel and your general impression of the day.

Here’s a how-to guide on how to start writing a journal:

Writing Journal for a Better and More Productive Self (The How-To Guide)

7. Prepare clothes for tomorrow

We talked about ego depletion when planning the next day. It’s the thing with the clothes you will wear tomorrow.

When you prepare things for the next morning, your mind won’t go into “freak” mode, trying to remember everything you need to do in the morning like finding clothes for work, making breakfast, finishing that presentation, checking the valve pressure, changing the car oil, saving the world…

When you prepare for the morning in advance, you sleep better because you don’t have those menial tasks like clothes hovering around your head.

8. Turn off your WiFi

The word of the 21st century is connectedness and it’s great – we are more connected than ever. But this doesn’t mean that you need to be connected 24/7.

During the night, you should definitely turn off your WiFi and be unavailable. This makes your brain rest and doesn’t put you in that always-available-state, where you’re always prepared for that email or message.

Just leave it for the morning – 99% of things can wait. And if it’s that 1% that can’t wait, trust me, they will find a way to contact you.

9. Watch entertainment

Throughout the day, you should be working, learning and pushing yourself. But when the night comes, you need to reward yourself for the activities and accomplishments of the day – because you deserve it.

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So take 30-45 minutes and simply watch entertainment without feeling guilty – you can even watch a good movie. I have my entertainment nights on Friday where I watch gaming tournaments on YouTube – just a big fan of League of Legends.

10. Do mindfulness exercise like meditation

Mindfulness doesn’t have to be meditation, but meditation is almost always mindfulness.

Mindfulness trains your mind to become present and aware of the things and people that surround you. This makes you forget about the worries of the future and the regrets of the past and makes you live in the present.

Mindfulness as a bedtime routine helps you clear out your mind and makes you fall asleep easily, without those pesky regrets and worries sneaking up on you when you finally hit the sack.

Find out more about how Meditation Can Change Your Life: The Power of Mindfulness.

11. Evaluate your today

You planned out the 3 most important tasks that you need to do today. Now, it’s time to evaluate those tasks.

This is the time for self reflection, and Self-Reflection Gives You a Happier and More Successful Life.

So sit down and evaluate if you managed to accomplish the 3 tasks that you set up the night before.

12. Write down 3 things that happened today (not gratefulness)

This is a really good exercise because it’s not woo-woo like gratefulness or unstructured as a diary.

This is about making a history book out of your life- something your grandkids might read upon and see how your life looked like.

Writing down 3 things that happened today makes you simply record 3 events that happened on the day, with or without your judgment about them (good or bad, positive or negative).

After 3-6 months, you can read upon these and summarize them to create a timeline of your life and after a year, summarize it again.

This will create a timeline of your life, with all major events that happened written down. It will also make you more self-aware about the things happening every single day.

13. Drink water

Quality of sleep depends a lot on the hydration of our bodies. If you feel the thirst, it means you are already dehydrated.

The sacred rule I adhere to for a quality bedtime routine is one glass of water before bed and one glass of water as soon as I wake up.

Take a look at this article to find out How Much Water Should You Drink Each Day (and How Much Is Too Much for You).

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14. Cool off the room

Setting the right conditions for sleep are optimal for a quality-like sleep and productive and energetic day.

You need to sleep in a colder, dark and silent room. The quality of mattress and pillow also contribute to good sleep and even better mornings.

You might want to consider investing in a sleeping mask, good mattress and an even better pillow – it makes a big difference.

Here’s a guide on how to choose a good mattress:

Your Essential Guide To Buying The Right Mattress

15. Don’t eat heavy food

Eating that late night dinner at 10:30 pm and then going back home trying to fall asleep is like getting drunk and trying to walk the line – you think you can do it until you actually try it.

A big dinner and heavy food before bedtime keeps your stomach working 24/7 and prevents it from having any rest during the night. This affects the quality of sleep and makes you feel sleepy before you fall asleep and extends to when you wake up.

Remove heavy food from your night meals and look at how your energy spikes in the morning – I did it six months ago and I am never going back to it.

Check out more food options to help you sleep here:

12 Bedtime Snacks/Drinks That Can Help You Sleep Better

16. Avoid exercise before sleep

You shouldn’t exercise 3 hours before bedtime – it wakes up your entire body and prepares you for a physical activity.

Exercise is for morning or tops afternoon – the night is for relaxing bedtime routine activities.

However, you can try to stretch your body to help relax your nerves before going to sleep:

6 Yoga Poses You Can Do In Bed Before Sleeping For Better Health

17. Go to bed at the same time

Training your body and mind to shut down at the same time is beneficiary because it learns when you don’t need energy and when you do. This makes your energy usage more effective because you are 100% active when you need it and 0% active when you don’t need it.

Most people work on a 50-60% active energy, always being active but never being on their top game. If you train your body and mind to shut down after, let’s say, 11:00 pm, then it will reward you with energy spikes in the morning and afternoon.

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And the easiest way to accomplish this is by going to bed at the same time.

18. Optimize sleep cycles

Tips 17. and 18. are closely connected.

Sleep cycles consist of 1.5-hour rotations, where you finish one round of sleeping after 1.5 hours of sleeping and start over again. The best time to wake up is when a sleep cycle ends and just before the next starts.

So to optimize your sleep cycles, you should wake up after 5 or 6 sleep cycles, respectively after 7.5 or 9 hours of sleep. This is when you will feel the most energetic.

Hitting your sleep cycles at the beginning is quite hard but when you always fall asleep at the same time, your body will adjust to it and will make you hit them.

For more tips, here’s How to Hack Your Sleep Cycle and Get Better Sleep.

19. Work on your passion project

Nothing brings more satisfaction to a person than seeing a dream, a vision which only lived inside of a person mind come to life. And working on a passion project is exactly that – you are making a reality out of your vision or a dream.

You can allocate 20-30 minutes a night to work on your passion project. This will make the feeling of accomplishment even stronger and will affect the quality of your sleep by a handful.

If you think you’re too busy to do what you’re passionate about, here’re 7 Ways You Can Make Time For Your Passion.

20. Spend time with loved ones

The biggest factor that contributes to a happy and fulfilled life are relationships – with friends, family and loved ones.

At the end of a long, arduous day, you should spend time with your loved ones- the people with whom you can share your happy but also your sad moments.

A path to many starts with one

Not all of these 20 tips will make sense to you and they shouldn’t. You should pick out one and start with that and then, add up another one.

Test what works for you and what makes sense and you will soon see the difference in your energy and productivity.

Just remember – the path to many starts with only a single one. Start with one and create a bedtime routine for a better tomorrow.

More Resources About Routines & Habits

Featured photo credit: Pexels via pexels.com

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Bruno Boksic

An expert in habit building

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Last Updated on December 10, 2019

How to Stay Motivated and Reach Your Big Goals in Life

How to Stay Motivated and Reach Your Big Goals in Life

It is hardly a secret that the key to successfully accomplishing one goal after another is staying motivated. There are, of course, tasks which successful people may not like at all, yet they find motivation to complete them because they recognize how each particular task serves a greater goal.

So how to stay motivated most of the time? Here are 5 simple yet effective ways on how to stay motivated and get what you want:

1. Find Your Good Reasons

Anything you do, no matter how simple, has a number of good reasons behind it.

You may not be able to find good reasons to do some tasks at first but, if you take just a few moments to analyze them, you will easily spot something good. We also have many tasks which don’t need any reasoning at all – we’ve been doing them for so long that they feel natural.

If you’re ever stuck with some tasks you hate and there seems to be no motivation to complete it whatsoever, here’s what you need to do: find your good reasons.

Even when you set goals, there needs to be reasons behind these goals. They may not be obvious, but stay at it until you see some, as this will bring your motivation back and will help you finish the task.

Some ideas for what a good reason can be:

  • A material reward – quite often, you will get paid for doing something you normally don’t like doing at all.
  • Personal gain – you will learn something new or will perhaps improve yourself in a certain way.
  • A feeling of accomplishment – at least you’ll be able to walk away feeling great about finding the motivation and courage to complete such a tedious task.
  • A step closer to your bigger goal – even the biggest accomplishments in history have started small and relied on simple and far less pleasant tasks than you might be working on. Every task you complete brings you closer to the ultimate goal, and acknowledging this always feels good.

2. Make It Fun

When it comes to motivation, attitude is everything. Different people may have completely opposite feelings towards the same task: some will hate it, others will love it.

Why do you think this happens? It’s simple: some of us find ways to make any task interesting and fun to do!

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Take sports for example. Visiting your local gym daily for a half-an-hour workout session sounds rather boring to some. Yet many others love the idea!

They like exercising not only because they recognize the good reasons behind it, but simply because it’s fun! At certain time of their daily schedule, they find going to gym to be the best thing to do, simply because nothing else will fit their time and lifestyle so perfectly.

Depending on how you look at it, you can have fun doing just about anything! Just look for ways of having fun, and you’ll find them!

A simple approach is to start working on any task by asking yourself a few questions:

  • How can I enjoy this task?
  • What can I do to make this task fun for myself and possibly for others?
  • How can I make this work the best part of my day?

As long as you learn to have the definite expectation of any task being potentially enjoyable, you will start to feel motivated.

Some of you will probably think of a thing or two which are valid exceptions from this statement, like something you always hate doing no matter how hard you try making it fun. You’re probably right, and that’s why I don’t claim everything to be fun.

However, most tasks have a great potential of being enjoyable, and so looking for ways to have fun while working is definitely a good habit to acquire.

3. Change Your Approach And Don’t Give Up

When something doesn’t feel right, it’s always a good time to take a moment and look for a different approach for the task.

You may be doing everything correctly and most efficiently, but such approach isn’t necessarily the most motivating one. Quite often, you can find a number of obvious tweaks to your current approach which will both change your experience and open up new possibilities.

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That’s why saying “one way or another” is so common — if you really want to accomplish your goal, there is always a way; and most likely, there’s more than one way.

If a certain approach doesn’t work for you, find another one, and keep trying until you find the one which will both keep you motivated and get you the desired results.

Some people think that trying a different approach means giving up. They take pride in being really stubborn and refusing to try any other options on their way towards the goal.

My opinion on this is that the power of focus is great, but you should be focusing on your goal, and not limiting your options by focusing on just one way to accomplish it it.

4. Recognize Your Progress

Everything you may be working on can be easily split into smaller parts and stages. For most goals, it is quite natural to split the process of accomplishing them into smaller tasks and milestones. There are a few reasons behind doing this, and one of them is tracking your progress.

We track our progress automatically with most activities. But to stay motivated, you need to recognize your progress, not merely track it.

Here’s how tracking and recognizing your progress is different:

Tracking is merely taking a note of having reached a certain stage in your process. Recognizing is taking time to look at a bigger picture and realize where exactly you are, and how much more you have left to do.

For example, if you’re going to read a book, always start by going through the contents table. Getting familiar with chapter titles and memorizing their total number will make it easier for you to recognize your progress as you read. Confirming how many pages your book has before starting it is also a good idea.

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You see, reading any book you will be automatically looking at page numbers and chapter titles, but without knowing the total number of pages, this information will have little meaning.

Somehow, it is human nature to always want things to happen in short term or even at once. Even though we split complex tasks into simpler actions, we don’t quite feel the satisfaction until all is done and the task is fully complete.

For many scenarios though, the task is so vast that such approach will drain all the motivation out of you long before you have a chance to reach your goal. That’s why it is important to always take small steps and recognize the positive different and progress made. This is how your motivation can sustain in long term.

5. Reward Yourself

This is a trick everyone likes: rewarding yourself is always pleasant. This is also one of the easiest and at the same time most powerful ways to stay motivated!

Feeling down about doing something? Dread the idea of working on some task? Hate the whole idea of working? You’re not alone.

Right from the beginning, agree on some deliverables which will justify yourself getting rewarded. As soon as you get one of the agreed results, take time to reward yourself in some way.

For some tasks, just taking a break and relaxing for a few minutes will do.

For others, you may want to get a fresh cup of coffee and even treat yourself a dessert.

For even bigger and more demanding tasks, reward yourself by doing something even more enjoyable, like going to a cinema or taking a trip to some place nice, or even buying yourself something.

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Your progress may not seem to others like anything worth celebrating but, take time and do it anyway! It is your task and your reward, so any ways to stay motivated are good.

The more you reward yourself for the honestly made progress, the more motivated you will feel about reaching new milestones, thus finally accomplishing your goal.

Mix and Match

Now that you have these five ways of staying motivated, it is a good moment to give you the key to them all: mix and match!

Pick one of the techniques and apply it to your situation. If it doesn’t work, or if you simply want to get more motivated, try another technique right way. Mix different approaches and match them to your task for the best results.

Just think about it: Finding good reasons to work on your task is bound to helping you feel better; and identifying ways to make it fun will help you enjoy the task even more.

Or, if you plan a few points for easier tracking of your progress and on top of that, agree on rewarding yourself as you go; this will make you feel most motivated about anything you have to work through.

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Featured photo credit: Lucas Lenzi via unsplash.com

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