Ten Rituals That Work Ahead of Time
Not everyone is willing to wake up an hour or two earlier than usual for the sake of morning rituals. If you also like to sleep in the morning, we suggest you make 100% use of the magic of the evening. These ten simple actions will help you sleep soundly, get a good night’s sleep, boost your energy and reduce your morning stress levels.
Stop Working
The first thing to start your evening is to end your work processes. If you’re out of the office but still answering emails, chatting with colleagues on messengers, and discussing urgent matters on the phone, your work day continues.
It is necessary to make pauses and give yourself a rest even when the work is for pleasure and love. Otherwise, you won’t notice how professional burnout sets in. And after that – all sorts of health and mental problems. So make it a rule to keep your privacy after work:
- politely postpone conversations,
- don’t check your work email,
- Turn off notifications in work chats.
Turn off Gadgets
Putting your gadgets into air mode and turning off notifications is probably the best thing you can do in the evening. This will be difficult at first since we are all addicted to smartphones and tablets. Try doing a digital detox at least 30 minutes before bedtime, and then gradually increase the time until you get to the maximum you can do. Ideally, up to two hours or more.
Make sure the number is known to only a few people closest to you, who will call only in emergencies.
Exercise
A great way to get rid of stress and the accumulated stress of the day – do physical exercise. It can be a full workout at the fitness center, a regular workout at home, or a walk in the park. Choose an activity to your liking, so that the process brings not only benefit but also pleasure. Some people sleep better after a good workout in the gym, while others prefer a quieter evening class like stretching or yoga. Be guided by your temperament and body.
Get Outdoors
If you have a dog to walk, one of the things you won’t forget to do in the evening goes for a walk. If you don’t have a dog, set your alarm clock and find the strength to take an evening stroll in any weather. Look around and breathe deeply. These simple actions allow the brain to switch from the work routine, rest, and oxygenate. And the body, in general, will be just happy to have an evening promenade. Physical activity in combination with fresh air will help to improve your sleep and mood.
Summarize
At first glance, debriefing seems boring and unnecessary. But look at it as an opportunity to say to yourself, “I did great!” List all the events of the day, the things you managed to do, and the tasks you managed to accomplish. Take apart the things that didn’t work out, and pay attention to those areas of your life where you should change tactics or change your focus to something else.
Say Thanks to Yourself and Others
Don’t forget to thank both yourself and the people around you. Every night, write out five to ten events or situations for which you are grateful: help from a colleague, a delicious coffee, a compliment from a waiter, your portrait performed by a child, exercise that you didn’t miss. Learn to notice pleasant events, and they will happen more and more often.
Make a Plan for Tomorrow
Starting a new day with a clear plan is quite pleasant. It helps not to waste time on rocking and fussing, and gives clarity and a sense of confidence. So why not make one in the evening?
Write down in a diary or a special app planner on your phone all the things you have planned for tomorrow, and do not forget even about the routine tasks (run the laundry, pay the utility bills, and so on). Divide them according to their importance and volume. This way you’ll see the big picture of the day, and you’ll be able to prioritize and reschedule less urgent tasks. In addition, it will help you get all the worries and thoughts about tomorrow out of your head on paper, which means you will fall asleep faster and sleep better.
Complete Morning Tasks from the Evening
Recall as many of the morning little things that waste precious time as you can. Try to do some of them in the evening. For example, prepare the clothes you’re going to wear to work, put your lunch in a container, and put it in the refrigerator. Pack a bag to go to the gym or get a jogging outfit if your morning starts with physical activity. Pour a glass of water ahead of time and put your vitamins next to it so you don’t forget to drink them.
Parents should teach this habit to their children: in the evening pack a briefcase, prepare clothes and shoes, elastic bands and hairpins, and snacks. This way it will be much more relaxing for the whole family.
Get to Bed on Time
In the evening after a day’s work, you want to live for yourself! To do a lot of things or, on the contrary, to laze around with a TV series, a game, or pleasant conversations. And still an early, and most importantly, regular rest is much better for your health.
Try for the sake of interest at least for a week to go to bed between 10 p.m. and 11 p.m., and you will find that your well-being has improved: you will have more energy during the day, and in the evening you will have strength for other things. Even if you have a large study load, it is better to pay for your essay but get a good night’s sleep.
Take 10 Minutes for Silence or Meditation
After a long, active day, it can be hard for the brain to slow down. When we go to bed to rest, our minds are filled with thoughts that keep us from falling asleep. Simple meditations or breathing techniques can help bring the mind to rest. Numerous studies have proven that meditation slows the aging process of the brain, and keeps the ability to recover and change according to the experience. If meditation does not work, simply spend 10 minutes in silence and solitude, relaxing and quietly observing your breathing.