What is healthy night routine?
A healthy night routine is to cultivate similar habits every night. We cannot sleep on command; when the body gets shut down, we will get into sleep. Developing a healthy bedtime routine is one of the most important things you can do for yourself. A healthy bedtime routine will make you feel relax and peaceful. Start engaging your brain to fix the bedtime consistently every night. Set your brain accordingly, and follow up your brain command. You can set the alarm or notification on your phone to signal you that it’s time to start your night routine.
Ideas to create a healthy night routine.
1.Stay away from the screen:
Screen time is a big issue these days: according to the US, National Library of Medicine covers activities done in front of a screen such as watching TV, Working on a computer, and scrolling mobile. The excess screen time is associated with
- Obesity
- Irregular sleep
- Behavioral problem
- Loss of social skills
- Violence
- Less time for active play
It will damage the connections in our brain, which slow down our thinking and causes cognitive and emotional difficulty.
So what should you do?
- Cutoff screen time one hour before going to bed.
- Try to put your phone in a different room, instead try investing in a clock radio for your bedside table.
2.Read a Book:
Reading at night is a pleasure and calming activity that many people enjoy. Choose your reading material wisely and prop yourself up with pillows to ensure comfort and back support. If you are using a digital device for reading, you should turn off the device an hour before going to bed or turn off the device’s blue light.
To read comfortably at night:
1. Read light fiction at night to prepare yourself for sleep.
2. Reduce your book light if you don’t want bright lights on in your room.
3. Avoid reading in the dark, so you don’t strain your eyes.
4. Listen to an audiobook.
5. Sit up to read in bed to avoid falling asleep.
6. Get 7-9 hours of sleep every night.
“The journey of a lifetime starts with the turning of a page.”
3.Reflect on your day:
It’s one of the secrets to success. Once you develop the daily habit of reflection, it could have profound changes in your life.
Benefits of Reflection:
- It gives you great ideas.
- It helps you help others.
- It makes you happier.
- It gives you perspectives.
“Time spent in Self-reflection is never wasted-it is an intimate date with yourself”
How to make reflection a daily habit:
- Start a one-sentence journal.
- Try to do things at the same time every day.
- Exercising is another excellent time to reflect.
- Ask yourself questions.
- Carry a notebook.
When it comes to reflection, think about your day, your work, what you are doing well. Dig deep. Think about what you can improve on or what you would like to pick up.
“The state of your life is nothing more than a reflection of your mind”
4.Plot out tomorrow’s schedule:
Plan your day the night before to increase tomorrow’s productivity. It will ensure that,
1. You are ready to get up from bed and start a successful morning classic application for “Failing to plan is planning to fail.”
2. Avoid rushed morning: When you have everything planned and ready, you are ready to tackle your day without that sense of “am I forgetting something”. Every time you get out the door, you should prepare the things you need the night before.
3. You can prioritize and be done by noon, then you can have more time for other things that are not as urgent or important.
4. Empowers you when you start on the most challenging tasks.
5. You can sleep in a little more time.
Please check this article to know 6 Simple Ways to Be More Productive.
5.Give some gratitude:
Scientists recommend writing gratitude lists can boost your happiness. Focus on the good things can break up depression and increase satisfaction. Practice an “Attitude of gratitude.” It was associated with dozing off faster ad sleeping longer and better. Writing a gratitude journal before go to sleep is good for your memory. It will prepare your morning with a positive and hopeful mind.
Keeping a gratitude journal can transform your life because it changes what you notice about your life. Gratitude is a muscle that can bring peace, a good sleep, and satisfaction towards your life.
“The struggle ends when gratitude begins”
Did you know? Gratitude,
- Protect you from negativity.
- It makes you happier.
- Reframe your brain.
- Reduce your stress level.
- Give you a good sleep.
- Boost your self-esteem.
6.Meditate:
Inculcate the habit of meditation each night before you sleep. It can be immensely beneficial to help calm your mind to get good sleep. Suppose meditation is not your thing, try any quiet activity such as prayer, devotional reading, or listen to music. It will help you settle your mind and quiet your thinking, and these things are fantastic for night before you go to bed.
7.Keep Hydrate:
Reduce intake of fluid before sleep. Hydration plays a vital part in sleep quality and energy level. If you drink too much water before bedtime, then it may lead you to getting up to urinate in the middle of night. It will affect your sleep. It may lead feel sluggish and irritated for no reason when you wake up in the morning, instead of feeling rested and refreshed.
Drinking a small glass of water will do you no harm. Hydrating before going to bed will help you avoid waking up due to thirst or uncomfortable leg cramps throughout the night.
8.Let go of negative thoughts:
Flash out all the problems, negative thoughts, doubts, regrets, things that drag down your peace throughout the day. Focusing on them will make you cry, overwhelmed with sorrow. If you give space to these problems, it will stress you further. We cannot change what happened today. It is what it is. The matter is how you respond to what happened to you. So letting go of negative experiences is the best of your success habits.
Sleep earlier and be excited about tomorrow
Before you sleep, think about what tomorrow brings you. It may get opportunities to shape you and thus open new doors in your life. If you go to sleep earlier, you may have a 99% possibility to wake up earlier naturally. This way, you will wake up not in a bad mood but with a smile on your face and gratitude in your heart.
What do you think about these routines? Try to add these habits into your night routines and apply them. You will get some good changes in your life. It’s time to change your nighttime routine. Mindful night routines can revamp the way you look at rest. More importantly, they can change the way you feel in the morning!
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