Did you ever wake up in the morning and think that something would have been easier for you if you had done some particular thing last night? If you did, it’s because most people tend to do meaningless things before sleep. Although it’s reasonable, having in mind that people are exhausted after a hard day at work and just want to relax, doing some smart things every night can improve their quality of life. Some bedtime rituals can have a big impact on our lifestyles.
Staying up late doing nothing can lead to insomnia, depression, anxiety and increasing level of stress. So, why not trying to do some smart things every night? To show you that those things aren’t exhausting and hard, but even relaxing and pleasant, we’ll give you a list of 10 smart things which you can do every night and feel their benefits tomorrow!
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1. Power down your gadgets
Gadgets, phones, laptops, and other smart devices take up too much of our time every day, especially at work. Although we all like to check our Instagram profile, or surf the Internet after work, it’s not that smart to do that before sleep. The blue light emitted by your PC and other gadgets interrupt a body’s natural circadian rhythm, so if you want a good sleep, make sure to switch them off a hour or two before bed. Let us explain better why is smart to power down your gadgets every night.
When you’re using devices, you’ll need more time to fall asleep and your melatonin level will be lower. This means you’ll sleep lightly and wake up really groggy. Besides, your concentration and immune system will be affected, and you can gain weight more easily. Not to mention how much this will impact your productivity at work. To prove our statement, we’ll say that this study is conducted at Boston’s Brigham and Women’s Hospital. The study has shown that children who don’t get enough sleep have difficulty learning at school and young people show higher degrees of anxiety. So, if you want to sleep better, power down your gadgets.
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2. Prepare your breakfast for tomorrow
Always in a rush? Often late for work in the morning? It’s because you have not prepared breakfast or clothes for the morning and are trying to do everything at the last moment. Did you try to change that? One of the hardest things to do in the morning is preparing breakfast. This is why most people skip their morning meal and run to work carrying a takeaway coffee. In addition to being an unhealthy habit, it can lead to serious health issues. If you want to escape these issues, prepare your breakfast every night! Eating breakfast will make you feel more energized throughout the day. Besides, you will be more productive at work because breakfast improves your brain function. And it doesn’t have to be something difficult. Use a plastic bowl and put some healthy fruit salad into it. Once you’re done, put it in a fridge and your breakfast is ready!
3. Use the Brogan "Night Before List"
There are many “useful” lists on the Internet people recommend to change their quality of life and improve their everyday routine. But let’s try something really useful.
Chris Brogan author and founder of Human Business Works, provides an interesting twist to the traditional to-do list. It's a powerful, five-part preparation template. Imagine how your life would change if you adopted this practice every night. Try it this night! For example:
4. Relax with music and candle light
Did you know that listening to music before sleeping can help you boost your sleep quality? Scientists recommend listening to songs that have a slow rhythm of about 60 to 80 beats per minute. One of the smart things you can do every night is to relax with music and candlelight. Make some relaxing playlist and light a few candles around your bath or bed. You can either use fake candles (those with batteries) and place them randomly in your home, but to spice up the atmosphere, use a Detroit wick hand-poured Candle! This is BREO BOX signature scent candle created by Detroit Wick. Just carefully remove the tin cap, grab a lighter and hold the heated element on the wick to catch on fire and your room will be filled up with an incredible winter scent. If you’re interested in getting such amazing products, prepare for our spring subscription box!
5. Check the weather
Having a well-prepared outfit for tomorrow morning is great, but waking up and realizing that it’s raining outside, and you have prepared only clothes and shoes for dry weather can really make you nervous. This can also take your time reserved for some morning routine and you may be late for work. So, try to do some small but very smart thing every night: check the weather. Turn on your TV or use your smartphone to check it. That will just take a few minutes, but it can save your whole next day.
6. Pick an outfit for the next day
So now that you’ve checked the weather for the next day, take up to 10 minutes to pick an outfit that you’re going to wear. Why wasting time in the morning? If you prepare an outfit every night, you can sleep 10 minutes more in the morning! Check the weather and choose clothes and shoes that you want to wear. It won’t leave you exhausted and it won’t take much time. But ready clothes for the morning can help you to organize your morning routine.
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7. Drink tea before going to sleep
Drinking coffee might not be the smart habit to do every night because you’ll be sleepless, but drinking tea before sleeping will give you many benefits. Drinking tea is a great start for good sleep because it helps people to relax and avoid stress. Besides, many scientists around the world claim that some kinds of tea, such as green tea, can strengthen memory cells in the brain, and offer protection from the development of dementia and even Alzheimer’s Disease. This night forget about soda drinks and coffee. Find some quality tea and relax. If you realize that you sleep better, you can drink tea during the day and feel its other benefits.
With Sous Shop Portable Infuser Bottle, you can take your favorite tea with you wherever you go. This infuser bottle is made with borosilicate glass and stainless steel with a sleeve made with PU leather. You can carry up to 400ml of tea which is quite enough to stay hydrated at work. The bottle also comes with a tea filter! Just open the bottom cap, add your favorite tea to the filter, and return the bottom cap before you put hot water on the top opening.
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Reading is a great late-night activity. When you make reading a part of your routine, your body will start to automatically relax when you get to your bed. Besides, one study done by Sussex University researchers found reading for just six minutes can lower your stress levels by 68%. If you had a stressful day at work, this can help you a lot. And when you feel less stressed out, it will be a lot easier to fall asleep. What’s more, reading provides cognitive stimulation, it makes you more knowledgeable, it expands your vocabulary, and it improves focus and concentration. You have to admit, that this is a really smart thing to do every night.
9. Sleep like in the clouds with Dodow gadget
A good sleep is imperative for a successful day! Try to get at least 7 hours of sleep every night and turn off all gadgets to avoid sleeping lightly. And if you have trouble sleeping, and melatonin supplements are not working, try the best sleeping gadget Dodow! Dodow is an amazing gadget for sleeping that allows its users to fall asleep 2.5 times faster than usual! And if you don’t believe it, you can try it with a 100-day money-back guarantee. This digital sleeping lamp was invented to help people fight insomnia and it uses a hypnotizing blue light to coordinate and slow down their breaths to stimulate their body’s natural resting state. And in the long run, Dodow helps you regain confidence in your ability to go back to sleep quickly.
10. End the day grateful for everything you have
And finally, the smartest thing you can do every night is get rid of negative energy. Don't allow yourself to start a new day with negative energy and nervousness. Take a deep breath, and end the day grateful for both negative and positive things that happened to you. Say aloud how much you appreciate everything you have. Why is this important? Research has shown that three times more positive experiences than negative ones in any given day, but our mind's innate tendency is to give more weight to the negative experiences. But you are stronger than that. Establish a tradition of appreciating the greatness of even the smallest things as the very last thing you do before you go to sleep.
Read also: Top 9 gadgets for better sleeping