“The secret of your future is hidden in your daily routine.”
― Mike Murdock
Create a Relaxing Evening Routine
To prepare for high-quality sleep, I have a short and effective evening routine. Just equally important to having a powerful morning ritual to kickstart the day, harnessing a peaceful evening practice can also provide superior rest which helps produce an efficient tomorrow.
Below are the activities I do prior to sleeping:
- Write in my journal
- Plan out the next day
- Perform light stretches with yoga or foam-rolling while listening to relaxation music
- Meditate for fifteen minutes
Dimming my environment with only orange lights primes my circadian rhythm for sleep. In addition, I sit quietly to wind down and get ready for bedtime.
By practicing a fixed procedure at night, I trigger my body to expect rest. Feeling relaxed after slow movements while calming my mind, I get into a deep restorative state.
In addition, sleeping around the same time every night creates a strong habit for my body. As a result, I wake up approximately the same time in the morning as well.
To experience sound sleep, I cover my bedroom windows with blackout curtains. Also, I wake up naturally without the use of an alarm clock.
The benefits of having a successful evening procedure allow me to feel physically energized and mentally fresh for the next day.
In return, I give myself the best chance to crush my any goals I have planned.
Ways to Prepare for High-Quality Sleep
Sleep is an important part of your daily life. Without enough of it, you can experience many health problems such as increasing the risk of the following:
- Heart disease
- Obstructive sleep apnea
To help you prepare for a great night of sleep, you can do the following:
1. Eliminate Blue Light Exposure
To increase the production of melatonin, the sleep-inducing hormone, avoid screen time before bed.
If you must, you can install the application f.lux on your computer or phone. This program automatically adjusts the color on your electronic devices based on the time of the day. Therefore when using at night, you won’t be exposed to those counterproductive wavelengths which can increase your alertness.
2. Slow Down the Mind
At the end of the day, you will inevitably have countless thoughts running through your brain.
This is normal.
However, you can quiet your mental activities by meditating silently. The amount of time required may vary and it’s an experiment you can try for yourself.
First, sit in a comfortable position. Then simply focus your attention on your breath or the bodily sensations.
3. Incorporate Light Stretches or Slow Movements
To better prepare your body for sleep, you can include some easy stretching poses in your evening routine. This will put your body in a loose state and prime for a good night’s rest.
4. Listen to Relaxation Music
There is scientific evidence that shows the relationship between music and cognition. Therefore, it’s no surprise your mood can be affected by the type of melody you listen to. By hearing to slow and lighten tunes, you can start to embody the music and result in a calm state.
5. Avoid Harmful Substances
This includes the consumption of alcohol since it’s a depressant that can disrupt your sleep cycle.
Another compound is caffeine. Because of its function to increase alertness, residual caffeine in the body can cause insomnia. It’s best to avoid it at least ten to twelve hours before bedtime.
6. Decrease the Temperature in Your Room
Between 60 to 67 degrees Fahrenheit (15.5 to 19.4 degrees Celsius) is the recommended temperature based on sleep.org.
Because your body temperature drops as you sleep, hence you cover your body with warm articles such as blankets or sheets. By having your room at a cooler temperature, it will help your body lower its temperature faster.
Implementing these small and simple changes, you’ll experience a deeper and more well-rested night of sleep.
Map Out Your Tomorrow
To increase productivity and focus for tomorrow, you can plan it out the night before.
By spending five to ten minutes the prior evening to design your tomorrow, you can go to bed knowing exactly what you must do.
This not only provides clarity but also a peace of mind during your sleep. Without unnecessary stress and anxiety, you can additionally increase your sleep quality.
Performing this powerful exercise, you can have more purpose and direction in your daily life. To do this, write in your weekly/monthly planner the activities you want to accomplish. An example list may include the following:
- Exercise – Running
- Salsa Dancing
- Toastmasters Meeting
- Meal Preparation
Having a strong and fixed evening ritual can deepen your quality of sleep. After feeling well-rested and rejuvenated in the morning, you’re ready to tackle your utmost challenges which you have prioritized the night before.
With that crystal clear clarity, you can feel focused and assertive knowing precisely what needs to be done.
As your day winds down, you repeat the same process to maximize your health, longevity, and productivity.
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“CDC Features.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 1 Mar. 2018, www.cdc.gov/features/datastatistics.html.
Krumhansl, Carol L. “Music: A Link between Cognition and Emotion.” Current Directions in Psychological Science, 1 Apr. 2002, www.jstor.org/stable/20182764?seq=1#page_scan_tab_contents.
“Best Temperature for Sleep.” Sleep.Org, sleep.org/articles/temperature-for-sleep/.