Remember when you were a kid and your bedtime routine was very important to your parents. You may not have understood why it was so important then, but now it’s obvious that kids and adults should have a good bedtime routine. One reason is that getting a good night’s sleep is important to our productivity the next day. According to research, when we sleep well, we clear toxins from the brain and support learning and memory. We also give our minds a break from any negative thoughts and, often, eliminate them altogether. This is why a good night’s sleep can often help us overcome stress and worry.
A Bad Sleep Can Affect All Areas Of Life That Affect Productivity
A bad sleep can affect your ability to rock an awesome morning routine. When you wake up feeling tired, the last thing you want to do is go through a list of things to do in the morning. You are more likely to want to go back to bed. When you are tired, it can even be hard to force yourself to do what you need to do.
Also, one study found that a lack of sleep can trigger the brain’s desire for more food, which can have a negative effect on your healthy eating habits for productivity.
Moreover, a bad sleep can cause you to sweat the small stuff, which can make you much less productive in your days.
Trouble sleeping can absolutely contribute to anxiety, as it reduces stress coping ability.- Calm Clinic
The Best Bedtime Habits For Productivity
Experts recommend that you do relaxing things. Surprise! Who knew?
Things that help you shut off your critical mind and feel comfortable and relaxed will ensure that when your head hits the pillow, you are ready to close your eyes and go to sleep.
As with all these productivity tips, it’s important to remember that what works for one person may not work for another. It’s really a matter of making things fit into your life knowing that they are having the positive effect that you want.
In other words, trial and error may be required, but when you find a bedtime routine that works for you, it will just feel right.
Things that you may find beneficial include:
- Cleaning Up – A cluttered home promotes a cluttered mind. If you keep your home decluttered, and clean up your kitchen and other common areas before bed, you will notice a much more relaxed state of mind.
- Avoiding technology – Technology encourages you to think about things that may keep you up. Turn off your phones and computers before bed and focus on the moment.
- Reading – Helps you focus on (and transition to) something other than the thoughts you have been focusing on for the day.
- Drinking a good drink – Try something like decaffeinated tea or water to relax you and promote sleepiness. Do not drink caffeine, pop, or alcohol that could keep you awake.
- Keeping things dark – If you don’t have some blackout curtains, invest in them. Light is a signal to be alert, and you don’t want to receive that signal when you are sleeping. Light can make it hard to fall asleep and stay asleep.
- Using white noise – This is something that I’ve found invaluable, and many other people seem to as well. It helps you keep your attention in your room and keeps you from being jolted awake when you start to fall asleep. It can also become a cue for your mind and body to relax as you will start to associate it with sleep. Use a fan or a white noise machine to create one noise that lulls you to sleep and keeps outside noises from entering your room.
If you get a chance today, watch some videos of various people’s bedtime routines. It’s a great way to get some ideas for how you would like to set up your bedtime routine.
For instance, Tim Ferriss, author of the 4-hour work week, has a bedtime routine that I think most of us would love to strive for – especially his ‘spa room’ and sauna room.
Jen, from How Jen Does It, tries to focus on her skincare routine, tea (just like Tim), and winding down with her husband. One other thing she does is put her to-do list thoughts down before going to sleep, which is something I do as well. It helps you get rid of those thoughts and worries from your mind and makes you more relaxed.
Bottom line: Take your bedtime routine seriously. It’s important to many things, including your productivity.