{"id":49412,"date":"2017-05-25T20:05:11","date_gmt":"2017-05-26T04:05:11","guid":{"rendered":"https:\/\/www.pickthebrain.com\/?p=49412"},"modified":"2017-09-12T14:14:18","modified_gmt":"2017-09-12T22:14:18","slug":"best-night-routine-productive-day","status":"publish","type":"post","link":"https:\/\/www.pickthebrain.com\/blog\/best-night-routine-productive-day\/","title":{"rendered":"The Best Night Routine for a Productive Day"},"content":{"rendered":"
<\/div>

Even if you don’t consider yourself a productive person, you still have some type of morning routine to kick off the workday. If it\u2019s a daily mad sprint to the train stop with coffee in one hand and a breakfast burrito in the other, there\u2019s probably still at least <\/span>some<\/span><\/i> forethought (breakfast burritos don\u2019t just happen).<\/span><\/p>\n

But a bedtime routine? If yours consists of just falling asleep during <\/span>The Daily Show<\/span><\/i> with a cocktail, you\u2019re doing it wrong. A productive tomorrow begins tonight, and a nighttime checklist can help establish sleep-positive habits that will carry you through the day, as opposed to dragging yourself to five o\u2019clock. <\/span><\/p>\n

According to Hilary Thompson, a sleep expert for <\/span>Mattress.com<\/span><\/a>, you\u2019ll also be healthier: \u201cTrouble falling, and staying, asleep can lead to chronic fatigue, mood and memory issues, a slower metabolism, and decreased immune-system functioning,\u201d she says. \u201cA routine can help you get the most out of your night and, ultimately, your day.\u201d<\/span><\/p>\n

Before you plan on going to sleep, try implementing some (or all) of these steps to set yourself up for a better, more productive morning.<\/span><\/p>\n

    \n
  1. Step Away from the Spreadsheet<\/b>.<\/span> Shut off your brain and stop working. The tasks will still be there tomorrow\u2014plus some more, because work. They can, and should, wait.<\/span><\/li>\n
  2. Look Back, Look Ahead.<\/b> Review what you accomplished today, then make a to-do list for tomorrow. But don\u2019t feel that you must list <\/span>everything<\/span><\/i> for tomorrow\u2014the top three biggies will suffice. And don\u2019t make these lists too close to bedtime, as per the shut-off-brain\/stop-working directive above.<\/span><\/li>\n
  3. Cool It.<\/b> According to the <\/span>National Sleep Foundation<\/span><\/a>, the ideal temperature for shut-eye is around 65 degrees. The cooler you are, the sleepier you become, so turn down the thermostat.<\/span><\/li>\n
  4. Cut Off the Alcohol (and Snacks).<\/b> At least two hours before bedtime, cut off the booze, food, and\u2014you\u2019d be surprised how non-self-explanatory this is\u2014stimulants (not just coffee and soda, but also sugary desserts and even fruits). \u201cDigestion and sleep don\u2019t mix well,\u201d says Hilary Thompson.<\/span><\/li>\n
  5. Clean It Up.<\/b> Waking up to a messy household isn\u2019t the way to start the day. Tidy up the kitchen, your bedroom, your workspace, and everything else within eyesight before you hit the sack for a clearer path in the morning. <\/span><\/li>\n
  6. Dress for No Stress.<\/b> It worked when you were a kid, so why not now? Plan and lay out tomorrow\u2019s clothing ensemble tonight, and you\u2019ll have one less thing to worry about. \u201cAnd, if your first outfit of the day is gym clothes for a morning workout, even better,\u201d adds Thompson.<\/span><\/li>\n
  7. Relax with a Book.<\/b> Get in some light reading before bedtime\u2014but not <\/span>that<\/span><\/i> kind of light. Good old-fashioned print is preferable to an iPad or Kindle. \u201cThe light from the screen of your <\/span>tablet or phone is blue-spectrum light<\/span><\/a> \u2026 it tells the brain to stop secreting melatonin [a natural sleep-inducing biochemical],\u201d says Lisa Medalie, PsyD, a University of Chicago behavioral sleep-medicine specialist. \u201cEven a few minutes of exposure signals your brain to stay awake.\u201d<\/span><\/li>\n
  8. Fade to Black.<\/b> Again, it\u2019s a melatonin thing\u2014the darker the room, the better the slumber. Ever notice how much sounder you sleep in a hotel room? Consider investing in some blackout blinds, or at least an eye mask.<\/span><\/li>\n
  9. Nix the Netflix.<\/b> As per the above, <\/span>shut down all screens<\/span><\/a> an hour or two before bedtime, including TVs and computers. If you absolutely must squeeze in one more episode of <\/span>Iron Fist<\/span><\/i>, try some blue-light-blocking sunglasses. <\/span><\/li>\n
  10. Pause the Paws.<\/b> Sorry, pet lovers, but letting dogs and\/or cats on your bed isn\u2019t helping your sleep\u2014when they toss and turn so do you. Keep your four-legged friends out of the bedroom, or, if you can\u2019t bear to be apart, set them up with their own bed across the room. <\/span><\/li>\n
  11. Block the Clock.<\/b> Yes, even the LED light from your bedside clock can mess with your sleep\u2014especially if you\u2019re up all night staring at it, so turn it to the wall. \u201cEven a small amount of exposure to the clock\u2019s display can interrupt melatonin flow,\u201d Thompson says. \u201cAs long as you can hear the alarm in the morning, there\u2019s no need to see it.\u201d<\/span><\/li>\n<\/ol>\n

    And, when morning comes \u2026<\/span><\/p>\n

      \n
    1. Snooze (Button), You Lose.<\/b> \u201cThe worst thing you can do is stay up late then <\/span>hit snooze in the morning<\/span><\/a>,” success author Laura Vanderkam tells <\/span>Business Insider<\/span><\/i>. “Humans have a limited amount of willpower. Why waste that willpower arguing with yourself over when to get up, and sleeping in miserable nine-minute increments?\u201d<\/span><\/li>\n<\/ol>\n

      Try out a few of these tips tonight, and you\u2019ll thank yourself when you have a productive tomorrow. Happy sleeping!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

      Even if you don’t consider yourself a productive person, you still have some type of morning routine to kick off the workday. If it\u2019s a daily mad sprint to the train stop with coffee in one hand and a breakfast … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":10707,"featured_media":49414,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[24,17,6],"tags":[5305,4637,2060,4631,5987,66,5955,4639,136],"yoast_head":"\nThe Best Night Routine For A Productive Day | Pick The Brian<\/title>\n<meta name=\"description\" content=\"A productive tomorrow begins tonight, and a nighttime checklist can help establish sleep-positive habits that will carry you through the day.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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