Getting into a good bed time routine can significantly impact your energy levels the following day. By making a few small changes you should see some big improvements in your state of flow, productivity as well as your ability to grow and develop as a human being.
- Turn off your phone/TV at least 30 minutes prior to bed time
This is a must if you want to ensure deep REM sleep which is where your body will heal and recover the most. Being on your phone or watching TV prior to bed time will stimulate your brain in a way that prevents this from happening. Switch off your phone, pop it on charge and keep it out of the bedroom and read a book instead of watching TV.
- Breathe Diaphragmatically for at least 1 minute
Breathing deeply before bed will stimulate the parasympathetic response we need for a restful night sleep. We live our lives in a constant state of stress which can make sleep difficult so it’s important to take time each day to unwind this. Complete this for up to 5 minutes before hitting the sheets.
- Plan out the next day
This doesn’t have to be too serious but you should have an idea of what you need to do tomorrow in order to have a successful day. Plan 1 or 2 big things that you want to accomplish and build the rest of your day around these. Writing this down on paper will help put your mind at ease and help you sleep more restfully
- Stretch/Mobilise
Take some time after dinner to have a stretch out, perform mobility or do some light exercise. We want to wind down before bed so nothing too extreme. Stretching and mobilising will help trigger the parasympathetic nervous system and release powerful endorphins that will make you feel good. Building this momentum will be helpful in making tomorrow a feel good day also.
- Drink water plus electrolytes
Drink clean filtered water leading up to bed time and if you can supplement with electrolytes such as magnesium, calcium, selenium and zinc. If you do not get enough water prior to sleep you will wake up feeling dehydrated and have poor quality sleep. On the other had just be careful not to overdo it so you avoid waking yourself up. Supplementing, particularly with magnesium will promote deeper sleep and help your muscles relax.
Start by integrating 1 or 2 of these into your day and build from there. You should notice some big improvements in your energy, your flow and your productivity for the following day.