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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

More by this author

Bruno Boksic

An expert in habit building

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Last Updated on June 26, 2019

How to Create Your Road Map to Success (A Step-By-Step Guide)

How to Create Your Road Map to Success (A Step-By-Step Guide)

Everyone has their own definition of what success means to them. Well, at least we all should by the very fact that no two individuals are created 100% alike.

Our road map to success should be different to the person standing next to us. But we can get caught in the dangerous trap that someone else’s ideas of success should also be ours. Be careful.

Regardless of whether or not we’re talking about your working career, business or personal life, it is truly hard to resist the contagious excitement surrounding those fantastic dreams and goals you allow yourself to explore.

The ‘come-down’ after attending a euphoric state-inducing personal development seminar can often result in you feeling the slump of post-seminar blues. Worse still, your everyday circumstances don’t accommodate the changes you swore to make that weekend. Nothing changes.

Get ready to kiss goodbye the post-seminar blues and skip to each destination on your roadmap to your successes. By repeating over and over these simple steps, the quality of your life will improve.

You will want to use these steps as standard strategies to carry you toward further success in whatever shape or form you choose.

1. Define What Success Means to You

Is it just having enough money or more money than you might ever need that allows you to feel and judge yourself a success? Is it about having a beautiful house worth more than $2,000,000 on the upper east side of Manhattan?

Is it about having a loving partner who supports you in your endeavors? Do you equally support each other?

Is it through the tertiary education roadmap that you only feel valid you can make a meaningful and successful contribution to help the world economy turn? Is that your definition of success or is it someone else’s? Maybe your mom’s or your dad’s?

When her daughter Christina found her on the floor of her office, in a pool of blood having hit her head and breaking her cheekbone as she fell, CEO of Thrive Global and celebrated author of Thrive, Ariana Huffington had a wake-up call in more ways than one.[1]

The exhaustion and overwhelming stress which had led to her fainting drove Huffington to radically introduce new work ethics, values and rules at the editorial.

Ten years on from her accident, Huffington still leads the conversational charge amongst global leaders to change the badge of honor that successful people need to work 24/7, and give everything of themselves and more, even it means compromising their health.

As opposed to letting power and money be the two measurements of success, she explains wisdom, well-being, wonder and giving will give you greater success by nurturing your psychological well-being.

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We can’t argue with Huffington that without that, we are proverbially dead in the water.

Warren Buffet stated the way he defines success nowadays has nothing to do with money:

“I measure success by how many people love me”.

You can’t but fall in love with the wisdom and nobility these words seem to reflect, but keeping it as your only definition of success is probably dangerous. Lacking today’s wisdom at 20 years of age, would Buffet have had the same definition of success?

Think about where you are on your journey. You are likely to have different goals and different measures of success as you navigate your roadmap. Huffington and Buffet explain non-tangible ideas of success are crucial for our overall success.

Let’s also not forget though that through tenacity, persistence and many other success habits, these business leaders also rate extremely high on the power and money metrics. However, that’s not all there is to it.

If you are not sure how you would answer if someone asked you what your definition of success is, here are some clues to get you thinking and feeling.

As your head hits the pillow and before you close your eyes, what’s most important is that you can internalize that you have chosen your definition of success and you can full responsibility and accountability for deciding upon it.

2. Review Your Progress and Satisfaction in Life

Review the main areas of your life. Not just those where you feel you need to make changes. Review all of them:

  • Your career vocation or business life;
  • Your relationships – your intimate or life partner, family and friends;
  • Money health and financial management strategies;
  • Commitment to your faith or religion and spiritual personal development;
  • Your physical and mental health;

What leisure or recreational activities you pursue for fun to energize your spirit and enrich your soul.

Do you have ideas of what success looks like for you in each of these areas?

Neglecting to look at even one area is like trying to restore function to a beautifully crafted Swiss watch, whilst failing to attend to a rusty-looking cog in the tiny internal workings that needs attention. Turn one cog, the others all turn. Ignore a damaged one, the system malfunctions.

For each area, give yourself a rating out of ten – one signifies the least satisfaction and ten signifies the most – and ask yourself the following questions to help you start identifying what’s important to you:

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  • How satisfied or content with this area of my life am I presently?
  • Where would I like to live this current level of contentment to?
  • What would that new level of satisfaction look like, feel like?
  • How important is this area compared with the other areas of my life?

Regardless of what areas you recognize need to be your core focus, consider making personal development and improvements to your physical and mental health, and well-being a constant feature of your action plan.

You will need to continually recognize obstacles you’ll face from your outside world, as well as those internal psychological battles that will arise from within.

Without your mental and physical health intact, it’s unlikely the rest of the ‘cogs’ are going to turn properly.

3. Get to Know Your Values and Priorities

Don’t make the mistake of thinking goal setting can be done in one sitting. You want to make sure the pursuits you put down on paper aren’t fly-by-night moments of excitement that ebb and flow with the rise and fall of tidal trends.

Become better at identifying your priorities by exploring how you feel about each of your life areas. Think about the ratings of satisfaction you might have denoted for each. And now write down what you want to be, do and have.

Put aside your initial literary ramblings and revisit them in a couple of weeks or one month. Without looking at your initial thoughts, do the process again and see what consistencies show up. What keeps coming up as feeling important? Around what ideas is there the same yearning or emotional pull?

If you’re unsure about what you feel you wish to head towards, be in allowance of this. Don’t be jumping to quickly fill the void. The desperation is likely to have you catching the tail of the last exciting concept in fear of missing out, or trying to fill the void of excitement you yearn for.

Increase your practice of pausing and asking yourself:

Why does this resonate with me? Could this be a distraction which complicates the route I have mapped out? Am I becoming that person who proverbially chases two rabbits and catches none?

In his book The Heart of Love, Dr. John Demartini explains how becoming strongly aware of your values and priorities helps you understand why you are and where you are in your life at any given moment.

If you don’t know what you feel you stand for, look at where you direct your time, energy and attention. Look at your behavior and work backward.

You might think making money and creating financial wealth is high on your radar. However, if you spend more than you earn and allocate money to depreciating objects as opposed to appreciating assets, your behavior is inconsistent with those typical of someone who is financially astute.

Look back to your areas of life and ask yourself if the goals you have set are in alignment with your values. Look at your daily behaviors and ask yourself if the way you operate satisfies steps which take you further toward those goals.

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If not, all is not lost. You’ve simply got some harsh truths and reality checks to face before you can go any further on your roadmap to success.

4. Make Room Deliberately to Work with a Coach

You have to come to terms with the fact that you’re likely to be swimming against the tide.

Once you make clear unwavering decisions about what goals you’re aiming for, prepare to be un-liked, unpopular, criticized and potentially ostracized. There’s a high possibility you’ll lose the friendship and support of some however you will gain new friends and the support of others.

Regardless of what area/s of life your goals pertain to, make room to work with a coach. Choose wisely who that person will be to encourage and walk beside you.

Whether it be a certified coach, a family friend/mentor or qualified therapist, find someone who knows how to work with the specific issues and challenges that lay ahead without any agenda other than your success.

Having that impartial guide can be an invaluable constant. This helps keeps you on the straight and narrow even if other areas of your life aren’t going swimmingly.

5. Get Highly Familiar with Your Habits and Behaviors

Despite the scientific evidence in support of it, we’re not recommending you need to start getting up at 5:00 am and exercising for an hour before you even think about starting your day.

You should start asking yourself these questions far more frequently:

  • How well do you know your habits and routine ways of operating?
  • Do you know what choices and patterned behaviors help or hinder you?

You know what you want to work on. Greater clarity on your values has enabled you to discern which priorities are high on your list and which ones are low. It’s now time to reinforce and reward the habits that carry you forward on your roadmap to success, and adjust those habits which delay or divert you staying on course.

Remember though that part of the joy of the human experience is to be fallible, so don’t suddenly shelve all those character-building ‘vices’. Your flaws are a necessary part of your unique success jigsaw puzzle; they are the inspiring reasons you’re going on this journey in the first place.

Demartini and New York Times journalist and author Charles Duhigg both explain in their books how recognizing your unhelpful behavioral patterns needs to take place first. You identify the emotional and psychological rewards which rule over whether you sustain, break or make a habit.

When you know the rewards that light you up like a Christmas tree, you link them to new or modified habits that support values you want to make a higher priority.

Say you love eating out. You love artisan cuisine and get giddy at watching the episode of Heston Blumenthal create chocolate water in his food chemistry laboratory. As much as you say you want to increase your investment in appreciating assets, your spending habits speak otherwise.

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So, you might start looking for discount opportunities on your higher-end dining. The dishes may not rival Heston’s masterpieces, but your taste buds still enjoy a culinary roller coaster AND you also now to get feel-good allocating the discounted amount to a saving’s program.

Your tummy is singing as is your bank account. The whole experience goes well beyond short-term gratification and satisfies several values and goals.

Tweaking habits and forming new ones isn’t hard; it’s just a matter of finding a happy marriage. Take time to find it. There will always be ways.

6. Celebrate the Wins and Monitor Your Progress Along the Way

You must become good at deliberately rewarding yourself when you make changes that take you further along your roadmap to success.

Professor of cognitive neuroscience Dr. Tali Sharot explains how the brain responds and adapts far better to rewards than punishment when it comes to learning behavior and creating new habits.[2]

When we apply punishment, we reinforce the traumatic memory as being more important than the actual lesson we might have been meant to learn in the first place.

When we gamify rewards on our success journey, we inject fun and humor. We also reduce the stress that often comes with learning new things, habits and adjusting to new ways of being, doing and having.

Final Thoughts

If you hit a progress plateau at any point, you might need to allow yourself to plateau and switch your attention to another priority.

The switch may allow you to think more freely and clearly about how to move past your roadblock. Or it might simply be a good time to stop and smell the roses.

Your muscles grow stronger in their resting phase after a workout. Animals hunt profusely to build up their energy stores before going into hibernation.

Remember that continually forging ahead is not a natural rhythm. Repeat the cycle of rest, recovery and rallying forward then…start again.

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Featured photo credit: Tabea Damm via unsplash.com

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