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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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Published on April 16, 2019

How Self Care Can Help You Live Your Best Life

How Self Care Can Help You Live Your Best Life

When was the last time you did something for yourself?

Whether it was deciding to treat yourself with a little something or travel for some R&R, how often do you practice self-care?

Well, as good as above sounds, there’s a common misconception that many of us have about self-care: that it’s only about indulgence and enjoyment.

However, self-care goes far beyond indulgence. It’s actually about respecting your mind and body, understanding its limits, and being able to take care of every part of yourself, in a holistic way.

And, you really don’t have to go to extreme measures or do anything specific–like meditating or following a plant based diet–in order to practice self-care. You just have to make sure that what you’re doing is in your best interests.

So how can you make that happen?

Below are a few proven methods that will help you become a better version of you. Follow through with these regularly and you’ll be well on your way to living your very best life.

Listen to Yourself

The bulk of self-care is knowing yourself.

This means knowing your body’s limitations, and being in tune with your feelings, emotions and thoughts. So it’s important, then, to know who you are and what you want to do in life, in order to truly say that you know yourself. 

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What is your purpose?

Have you ever thought about this question?

Your purpose doesn’t have to remain the same throughout your life. What you found a purpose in at age 19 would likely be different at age 49.

In your current situation, think about the different roles that you have – as a working professional, a spouse, a partner, a parent, etc.

Do you feel like you are fulfilling your purpose through any of these roles?

All you have to do is ensure that what you’re chasing is meaningful to you; this will bring focus and motivation as you strive to achieve your goals.

If you have your purpose defined, then that’s awesome! You know what drives you and why.

But, if you don’t feel like you have a purpose nailed down, it’s good to start by asking why.

For example, why are you working in your particular job or industry? If the reason is vague or unclear, then your motivational energy will be the same. In which case, you may find yourself not having a direction for where you’re headed in life.

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If you’d like to learn more about finding your purpose, then I recommend you check out this article:

How to Get Motivated and Be Happy Every Day When You Wake Up

Seek Out Continuous Education

Now, this may seem less common when you think of self-care, but lifelong learning is incredibly useful and an important component of taking care of yourself.

It’s Super Practical

Lifelong learning is extremely practical these days and does not require as much effort as it may have in the past. Long gone are the days when you could only find information on something by visiting a library. In this day of the internet, anything you can imagine is at your fingertips.

You don’t need to physically go to a learning institution to learn. You can watch Youtube videos to learn new skills, take online courses to earn a degree, and scroll through an endless amount of articles, books and journals from reputable news and informative sites.

When you’re constantly pushing yourself to learn and take up new things, your mental health also improves. Research shows that an active and engaged mind is responsible for diminishing age-related memory loss and improves overall cognitive abilities.

Your Confidence Will Skyrocket

You’ll also have improved self worth as it teaches you to step outside of your comfort zone, which will undoubtedly improve your confidence.

You’ll also connect better with others by expanding your knowledge base. Learning exposes you to a multitude of new ideas and perspectives that you may have otherwise never considered. This also increases your adaptability. Whether it’s at work or just wanting to adapt to society, your peers, and loved ones, life long learning prepares you to take on new challenges.

You’ll Be More Desired in the Job Market

Another obvious reason for continuous education, is that your employability will also increase.

With the ever changing economy, and huge influences from technology, social media, science etc., job descriptions today are moving targets. Assignments and roles change so quickly in response to changing business demands, it becomes a Herculean task to keep a job description database current.

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In years past, stability was a characteristic of the world of work. Procedures, information, jobs, and organizations were established and provided continuity. Education was completed in the first 14 to 22 years of one’s life, followed by a long career occasionally punctuated by short-term job training.

Today, however, jobs, companies, and technology are disappearing and being created simultaneously. To remain current and maintain a competitive advantage in the human capital marketplace, an individual is challenged to continually learn.

People return to school at every age to enrich their skills and knowledge for their current positions. Some even prepare themselves for new jobs or career changes, moving them forward into new opportunities and technology.

We can be assured that we will be challenged to continue to learn new tasks and information throughout our lives. Successful careers belong to flexible, curious learners who are prepared for opportunities because they know themselves and where they make their best contribution. As Peter Drucker, the father of modern management stated,

“Knowledge is choice.”

Lifelong learning also increases social awareness and perspective. To genuinely understand and empathize with others, increase social awareness, and foster strong interpersonal relationships, it’s important to seek out new perspectives. Enhancing the skills that positively impact emotional intelligence can bring even greater happiness and success, both personally and at work; and, this is all part of self-care.

Improve Your Habits (Both at Work and at Home)

Now, the last piece of advice I want to introduce to your self-care regimen, is to improve your habits.

Habits define who you are, and are built up over time. You are what you eat is a great example of this. If you make it a habit to eat foods that nourish your body, rather than make your body feel bad, then you will be much healthier overall.

Good Habits Allow You to Reach Your Goals

Since habits dictate your days and nights, such as waking up every morning to get to work before a certain time, or brushing your teeth before bedtime every night, they play a major role in whether we do or do not reach our goals.

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When you form habits that allow you to progress towards your goals, you’re automatically living a purposeful day, everyday.

Habits Make Your Time a Priority

How do you spend your free time? Do you opt to lounge on the couch watching Netflix passively, or do you engage in activities that support your purpose in life?

It’s natural to waste a lot of time during the day, but fostering good habits will make you set a pattern for how you spend your time and give you the choice of what you choose to spend your time on. By improving your habits, you’ll find that you can be a LOT more productive. When you create good habits, you become more efficient with your time and a lot less is wasted.

This in essence creates an overall positive influence on your life, allowing you to treat your mind and body well, which is why improving your habits are so important to self-care.

Your Well Being Comes First

We live in such a fast-paced society, where we are often so caught up in our work, families, maintaining our social lives, our studies and everything in between. It’s an understatement to say that life can get a little overwhelming at times.

If you’ve ever watched the safety video onboard a plane, you’ll know that they always ask for a parent or adult to put on the safety mask first, before tending to the child. This may sound selfish, but the fact is that if you truly want to ensure the child’s safety, then your safety needs to come first so that you can protect and care for the child without complications from your end.

The same goes for self-care. We need to ensure that our well being is priority, so that we can be the best for the people around us.

Listening to yourself, practicing lifelong learning and improving your habits are steps that you can take to ensure you’re constantly in the best state of mind, alongside the indulgence and rest that you reward yourself with.

Featured photo credit: Photo by Raychan on Unsplash via unsplash.com

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