In this BIT: Create the best night routine and bedtime routine with this evening guide. These hacks will improve your sleep environment and relaxation!
Ending the day in a relaxing way helps sleep better and provides a sense of routine. But, it’s easy to fall into the habit of doomscrolling before bed, going to bed late, or rushing to prepare for bed – skipping important steps like washing your face or brushing your teeth! According to the National Institutes of Health, bedtime routines allow us to wind down and create a better sleep environment. The way that we prepare for sleep does impact our sleep! Get ready to freshen up your bedtime routine with the below hacks.
Have you ever gotten into bed, and suddenly been hit by all the things you ‘can’t forget’ to do tomorrow. We’ve been there. Ahead of time, write down whatever you need to do tomorrow, so you don’t worry about it tonight or forget to do it tomorrow. This list can include things for school, work, extracurriculars, personal chores etc. Make this practice part of your evening wind-down — perhaps accompanied by a pleasant cup of tea. Additionally, prepare yourself even further by laying out the next morning’s clothing. Take the guesswork out of your routine.
While getting ready, play some of your favourite calm music, or try this free playlist that we made just for you. Listening to such music is a really simple way to calm your busy mind down. In fact, it’s actually been proven that certain music quiets your mind, relaxes muscles, triggers feel-good hormones in your brain, lowers your heart rate, and reduces hormones that keep you awake. Play it on a speaker, or put on some earphones.
As you cozy into bed, take 10 minutes to slow down your thinking. Prepare a ‘bedside notebook’ and pen; write down three things that went well today. Perhaps, someone paid for your coffee. A cute dog passed by your window. Someone let you into their lane while you were running late for an appointment. These can be BIG or small items. Next, read a few pages/a chapter of your favourite book. For most of us, this means avoiding majorly suspenseful or thrilling novels — leave those for the daytime! These practices slow your thinking and prepare you for a good night’s rest.
When we wind down, we set a slower pace for our evening. These night routine hacks can improve our sleep, which is foundational to health, happiness, and cognition. We hope that this evening guide brings you a Small Bit of Happiness.
For more happiness check out our Mood Boost page.
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