If your productivity has taken a beating lately, you may want to take a closer look at your nighttime routine. Establishing a solid routine before bed not only helps to lower stress but it increases your productivity for the following day.
Here are just a few ways you can improve your nighttime routine.
Avoid drinking caffeine after lunchtime
Sipping on your favourite caffeinated drink may give you the boost you need to make it to the end of the day, but it can have consequences when it comes to enjoying a good night’s rest. According to research, caffeine can stay in your system for up to six hours. If you regularly find yourself tossing and turning when it’s time to sleep, after lunch, try sticking to drinks that don’t contain caffeine.
Put down the electronics
It may be tempting to scroll through Instagram before bed, but as you know, this can cause you to stay awake for hours after wanting to go to bed. Electronic devices, such as your phone and computer, emit a blue light that slows the release of melatonin, a chemical that signals to your brain that it’s time for bed, which causes you to stay awake. Try and avoid this by putting your electronics away at least one hour before going to bed.
Create a to-do list
There’s nothing worse than dealing with an endless stream of thoughts telling you what you still need to do tomorrow. Journaling or creating a simple to-do list for the following day is a great way to calm your restless mind and release any stress you may be holding on to from the day.
Be consistent with your bedtime
As an adult, it may sound silly to have a set bedtime, but waking up and sleeping at the same time each day is beneficial to regulating your body’s internal clock. This will help to improve your quality of sleep. Decide on a bedtime that suits you and make sure you stick to it.
Adding a meditation practice to your nighttime routine is an excellent way to improve your quality of sleep and manage your emotions and thoughts. It also promotes a sense of calmness before heading to bed. For beginners, try meditating for 10-minutes and increasing the time as you become more comfortable.