Evening routing

Table of Contents

Goals

  1. Need to go to bed early.
  2. If not, it is getting very difficult to wake up early in the morning.

Do’s

  1. Take a hot shower and read a book until it’s sleep time.
    1. Read a Good Book
    2. Take a Warm Bath
  2. Listen to Music
  3. Stretch, Breathe, and Relax
  4. Practice Meditation
  5. Write Down a To-Do List or Journal
    1. If your mind is cluttered with thoughs, write them on a paper (don’t take more than 5 mins).
  6. Prepare Your Bedroom
  7. Not only set a wake up alarm, but also a bedtime alarm. Whatever time you want to wake, atleast having 7-8 hours of sleep at night is necessary. So plan your bedtime according to that.
  8. Go to sleep as soon as you get a bit tired, no stimulation. Even if we can’t sleep, if we pretend to sleep and most times, after some time we will fell asleep for real.
  9. Pay attention to what you eat and drink
    1. It’s true what they say about being careful what you eat before bed.
    2. Don’t eat too late, if you wanna wake up at 6am, eat your diner at 7pm, not after. You sleep better when you have an empty stomach.
    3. Don’t Eat Before Bed
      1. Eat
        1. Magnesium rich foods
        2. Melatonin-boosting foods
        3. Fatty fish
        4. Nutrient-rich nuts
      2. Do not eat
        1. Acidic foods
        2. High-fat foods
        3. Caffeinated foods
        4. Spicy foods
    4. Limit Caffeine and Alcohol Before Bed
    5. Too much caffeine in the afternoon or eating certain foods before bed definitely have an affect on our quality of sleep.

Don’ts

  1. Avoid bright lights (of any kind, not just blue) in the evening.
    1. Put Away Electronics and Devices.
    2. There was a study which showed it has more to do with the brain stimulus and excitation you get from the devices/content you’re consuming.
    3. Don’t use phones or loud headphones 1 hour before sleep.
    4. What we do prior to sleeping is more important than when we sleep.
    5. No screens for an hour before bed.
    6. When that time rolls around, it’s lights out, no exceptions.
    7. We will sleep better and wake up actually feeling refreshed.
    8. If we break this rule and stare at our phones just before sleeping, then the quality of sleep is greatly diminished.

Some routines that help people go to bed early and wake up early

I’m in bed at 8:30 and up at 5 most mornings. Power through it for two weeks and your body will reprogram itself.

Bedtime: Between 9:30 and 10:30 P.M.

  1. 6:15 P.M.: Work out
  2. 7:00 P.M.: Meditate and journal
  3. 7:30 P.M.: Create a to-do list for tomorrow
  4. 7:45 P.M.: Review my vision board
  5. 8:20 P.M.: Go through my planner, make a to-do list, and check my email
  6. 8:30 P.M.: Make a to-do list for tomorrow and skim my emails
  7. 8:30 P.M.: Get a head start on tomorrow’s work
  8. 8:45 P.M.: Journal and prepare for tomorrow
  9. 8:45 P.M.: Make a to-do list for tomorrow and tie up any loose ends from today
  10. 9:30 P.M.: Get ready for bed, update my habit tracker app, and read until I fall asleep
  11. 9:30 P.M.: Brush my teeth, floss

Tags

  1. Journaling

Links to this note