10 tips to improve sleep quality and wake up energized

1Learn the best ways to rest and start your day in the best possible way.

Night routines are not popular, as sticking to a healthy routine isn’t easy, especially at night after a whole day of work. Here are some great tips (and some exact steps) to make the perfect nighttime routine.

tips for your routine to sleep better and wake up productive

1. Get rid of caffeine after 4:00 pm:

Your night routine begins well before your head hits the pillow. If you work 9 to 5, you need to think about how everything you do after 4:00 pm affects your sleep.

For example, caffeine stays in your system for up to six hours. If you’re accustomed to having a cup of tea in the evening, make sure it’s an herbal, caffeine-free tea. Otherwise, you might be jittery until 10:00 pm or later.

2. Stay hydrated:

Dehydration can make you feel sluggish and tired when you want to be awake. You can’t go wrong with having some good old-fashioned H2O throughout the evening.

3. Decide when the workday ends:

To have a solid night routine, you must decide when you’re leaving work. It’s easy to lose track of time and stay too late. Establish a cut off time for work-related emails and phone calls as well.

4. Avoid alcohol:

If you’re heading out with friends, be mindful of your alcohol intake. Alcohol may make you feel sleepy, but the sleep you get won’t be restful.

5. Have a healthy dinner:

Aim to have your dinner a few hours before you go to bed. Overeating or having heavy meals around bedtime may lead to discomfort and indigestion. When you need a snack closer to bedtime, reach for something light and healthy.

10 tips for your routine to sleep better and wake up productive

6. Take time to tidy:

Being in an organized environment will help you feel relaxed and in control. Cleaning dishes and countertops after dinner is an absolute must.

7. Prepare for tomorrow:

Get out tomorrow’s outfit and gym clothes as you tidy. Clear unnecessary items out of your bag and set out everything you need to take with you. Taking these steps means you’re less likely to derail your day by forgetting something, and you’ll prevent decision fatigue from setting in early tomorrow.

8. Take time for yourself:

Perhaps you watch an episode of your favorite show or play video games. Set a time limit for these activities. It’s too easy to binge-watch TV or stay up late playing games if you aren’t mindful of the time.

9. Step away from the screens:

Cut off all screen time at least 30 minutes before bed. The blue light from electronics interferes with the production of melatonin, a hormone necessary for restful sleep.

10. Read a book:

A better alternative to looking at your phone is to read a book. Six minutes of reading can ease the tension of stress in the human body and calm your nerves.

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