A goodnight’s sleep can be so determinative of your day ahead. Start your day right by preparing the night before with adequate sleep to get you through your busy schedule. Sleep can contribute to your memory, productivity, emotional and mental well-being, physical health and more. I know when I don’t get enough sleep, I am much more moody, irritable and on edge. It’s hard to get work done and be present in conversations since your brain is functioning on little rest.
Follow these tips to create a better night time routine and give yourself a goodnight’s rest.
1. No Screen Time
We’ve all heard it before, shut off your phone and any screens for that matter 1 hour before bed. Although we’ve heard it, I know many of us don’t actually follow it. I still struggle with this one. When I do fall into the trap of mindless scrolling before bed, I notice that time flies, and before I know it, I’ve been scrolling for an hour past the time I meant to go to sleep. Mindless scrolling can often lead to no end. Make a conscious effort to put your phone from arms reach, or better yet, outside your room to avoid late night scrolling and screen time.
2. Wind-Down Period: Read a Book
This leads me to my next point, wind down before bed to transition into a calmer and relaxed state. Using your phone before bed will quite often do the opposite, making your mind more restless and alert as opposed to relaxed. Picking up a book can do just the trick to help you fall asleep. I will say, pickup a book that you’ve already started to read. Starting a brand new book before bed may not be as interesting and may lead you to opt to use your phone instead.
3. Stick to a Routine
Create a sleep schedule with adequate hours of sleep for you. Set a bedtime for yourself and stick to it. Although there may be days where this may not always be possible, as much as you can, create a habit for yourself to go to bed at the same time.
How much sleep you need can vary, depending on age and gender. For Apple Watch or Fitbit users, try tracking your sleep cycle for a week to determine how long your cycles are, when is the best time to go to bed and wake up at the right time, after a complete cycle.
4. Start Your Day Off Right
Start your day earlier and go to bed earlier. As you get into a routine where you wake up earlier, you may find yourself getting tired earlier as well. In addition to being an early riser, try to incorporate physical activity into your day. Burning energy through out your day as opposed to being sedentary will also cause you to be more tired and will help you fall asleep despite an earlier bed time you’ve set.
It’s not always easy to follow a routine and follow the habits you’ve set out to instill. However, the more you choose not to practice your healthy habits, the harder it will be to reverse them. Choose to put your phone down, build your schedule around your bed time, and rinse and repeat the cycle. Build yourself healthy habits to rest well, and start your day right by ending your night early.
Good tips!