4 Easy Nighttime Habits to Feel Energized & Sleep Better
Added: Feb 19, 2024
In this podcast episode, Mel Robbins discusses the importance of establishing a rock-solid evening routine to set oneself up for success the following day. She emphasizes the significance of taking time for oneself in the evening and highlights how the choices made at night can impact the quality of sleep and overall well-being.Key takeaways
Clean up the mess from the day before bedtime to start fresh and avoid feeling overwhelmed in the morning.
Make tomorrow morning easier by spending five minutes preparing essentials like laying out clothes or packing lunch.
Take five minutes for yourself before bedtime for self-care activities like reading or relaxation to unwind and destress.
Tuck in your phone before bed to minimize exposure to blue light, promoting better sleep quality.
Prioritize setting a consistent bedtime based on individual sleep patterns to optimize circadian rhythm and promote better overall health.
Importance of Evening Routine
Robbins encourages listeners to reflect on their current evening habits and consider whether they are serving their best interests. She points out that many people neglect the importance of a structured evening routine, leading to feelings of being overwhelmed and unprepared for the day ahead. By acknowledging the impact of nighttime activities on sleep quality and productivity, individuals can make positive changes to enhance their overall well-being.
Personal Experience
Robbins shares her own experience of neglecting a proper evening routine, which included procrastinating tasks, indulging in distractions like social media and television, and failing to prioritize self-care activities. She describes the consequences of her disorganized evenings, such as feeling stressed, sleep-deprived, and unprepared for the following day.
Research-Based Approach
Robbins introduces the concept of a 10-minute evening routine based on research from the American Academy of Sleep Medicine. She explains how establishing a simple routine can signal to the body that it is time to wind down and prepare for sleep, leading to faster sleep onset and improved sleep quality. By following a consistent evening routine, individuals can optimize their circadian rhythm and promote better overall health.
Foundational Step: Pick Your Bedtime
The foundational step in creating an effective evening routine is to determine a suitable bedtime based on the time needed to wake up and complete morning tasks. Robbins emphasizes the importance of being honest with oneself about the time required to start the day on a positive note. By calculating the ideal wake-up time and working backward to establish a bedtime, individuals can ensure they get enough rest and set themselves up for success.
Personalized Approach
Robbins encourages listeners to personalize their bedtime based on individual sleep patterns and preferences. She highlights the importance of considering factors like the time needed to fall asleep, relaxation techniques, and winding down activities before bed. By tailoring the bedtime to suit one's unique needs, individuals can create a routine that promotes restful sleep and a productive morning.
Setting Realistic Goals
Robbins challenges listeners to reevaluate their current bedtime habits and make adjustments to align with their ideal wake-up time. She emphasizes the need to prioritize self-care and establish a routine that supports overall well-being. By setting realistic goals and committing to a consistent bedtime, individuals can improve their sleep quality and enhance their daily productivity.
Cleaning up the mess
The first step in creating a rock-solid evening routine is to clean up the mess from the day. This involves tasks such as emptying the dishwasher, taking out the trash, and organizing the living space. By tidying up before bed, individuals can start the next day fresh and avoid feeling overwhelmed in the morning. This step only takes five minutes but can have a significant impact on one's mindset and productivity.
Making tomorrow easier
After cleaning up the mess, the next step is to take five minutes to make tomorrow morning easier. This can include laying out exercise clothes, preparing lunch, or setting out items needed for the next day. By reducing decision fatigue and setting oneself up for success, individuals can streamline their morning routine and make it more efficient. This step helps save time and energy in the morning, allowing for a smoother start to the day.
Taking five minutes for yourself
The third step in the evening routine is to take five minutes for yourself before bedtime. This time can be used for self-care activities such as reading, skincare, or simply relaxing. By prioritizing this short period for personal well-being, individuals can unwind and destress before going to sleep. This step encourages self-care and mindfulness, promoting a sense of balance and relaxation at the end of the day.
Tucking in your phone
The final step in the evening routine is to tuck in your phone before going to bed. Robbins emphasizes the negative impact of blue light from screens on sleep quality and the importance of creating a phone-free bedtime routine. By keeping the phone away from the bedside and avoiding late-night scrolling, individuals can improve their sleep hygiene and overall well-being. This step helps create a boundary between technology and rest, promoting better sleep habits and a more restful night.
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