This Nightly Routine Will Help You Sleep Like a Baby
PUT YOUR PHONE AWAY!
Blue light is killing your sleep.
A Harvard University study found that exposure to blue light (the light produced by your phone) can suppress melatonin and shift your circadian rhythm. To get some extra ZZZs make sure you put your phone away 30 minutes to an hour before going to sleep. If you just can’t get off of your phone, turn on the Night Shift mode (if you have an iPhone) or turn on the Blue Light Filter (if you have an Android).
PREPARE FOR TOMORROW
- Pack a gym bag and leave it by the door.
- Assemble your lunch so you don’t have to in the morning.
- Pick your outfit.
- Double-check your next day’s schedule.
- Program your coffee maker so you have a fresh pot ready in the morning.
WHEN IS THE BEST TIME TO GO TO BED?
Matthew Walker, Ph.D., professor of neuroscience and psychology at the University of California, Berkeley, and Director of the Sleep and Neuroimaging Laboratory, told Time the best window is between 8 p.m. and midnight. Where you fit in that window depends on your habits. Early birds should aim for earlier, and night owls can stay up a bit later—just not too late!
MY NIGHTLY ROUTINE
Lisa Bilyeu, co-host of the Sheroic Podcast shares her bedtime habits.
By the end of the day, my brain feels like my iPhone—low on energy, slow and overused. My nighttime routine is designed to transition my mind out of hustle mode and into chill mode so I can recharge.
Here’s my surefire method to wind down:
1. Get Cozy
I have decorated my room to be super-cozy and welcoming so that I immediately change emotional states when I walk in. This is my trigger to begin the process of shifting into night mode.
2. Night Uniform
I strongly believe clothes and fashion are a powerful tool in business so even though I work from home, I am always in boots, high heels or wedges. Taking these off after a long day and putting on my super comfortable, fluffy pajamas and slippers is another signal to start relaxing.
3. Passion Play
The work I do in my bedroom has to be passion-based. Like most people, a portion of each day is taken up with “must dos.”
I have a rule that I never take anything stressful into the bedroom. This one-two punch of passion and stress-free allows me to find a second wind late in the day and squeeze out some extra productivity.
4. Makeup Meditation
I have ritualized the removal of my makeup. I do it the same way and in the same order every time. It’s literally a form of meditation for me that deepens my chill and allows my mind to let go.
5. Fluffy Cuddles
My dogs join me for chill time. Cuddling with them gives me a nice burst of oxytocin and feels like an emotional exhale. There is something insanely soothing about this that really completes my mental shutdown.
6. Wife Again
The final and most important step is closing my eyes and laying my head on my husband’s chest as I fall asleep. We are business partners, but we separate our work and personal lives. During the day, it’s all business, but at night, I’m his wife again. That’s the final step to being ready to fully recharge with a great night’s sleep. Between that and my white noise machine, I sleep like a baby.
This article originally appeared in the September 2017 issue of SUCCESS magazine.