You ever slept so well that you wake up feeling energized and well-rested? There are some things to do before sleeping that makes waking up and facing a new task more fulfilling. Just as sleeping well makes us more alert and energetic, getting sufficient sleep each day is one of the most important things you can do for your wellbeing.
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As humans, research has shown that poor sleep may have direct negative effects on your hormones, overall performance, and brain function. Over the past few decades, sleep quality and quantity has declined due to the mounting pressures that come with trying to achieve goals or meet laid timelines. Scientists have gone to great lengths to fully understand sleep’s benefits and it remains of utmost importance that you are well-rested and energized to tackle a new day.
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It’s hard to wake up refreshed if you haven’t gotten enough sleep, especially after a long day. Therefore, putting effort into your “before sleep routine” to make your mornings better is something you should aim for as often as possible. Apart from the wonderful next-day effects that good sleep or sleeping has on you, there are several other very necessary importance of sleep.
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Benefits Of Sleeping
- Sleep preserves heart health: inadequate sleep has been linked with the worsening of blood pressure and increased cholesterol, which are both risk factors for heart disease and stroke.
- Sleep reduces stress and stress-induced illnesses.
- Makes you more alert and agile.
- Sleep enhances memory and learning abilities.
- Sleep improves cognitive function and overall mood.
- Reduce your risk of depression.
- Sleep helps the body repair itself
Effective Things To Do Before Sleeping For A Productive Tomorrow
Morning-time routines are significant because they cause the manner and pace for the day. Yet, successful people like to begin a new day from a smart list of things to do before sleeping every night before.
Although some daytime habits and choices can unfavorably affect your creativity and performance, the following activities before sleep can improve your tomorrow.
Layout Your Plans
It is a mistake to wait until you wake up and have probably had a few cups of coffee before you decide your daily course. By the time you get around to getting your mind ready to act, you’ve already lost a few irreplaceable hours.
As an entrepreneur, this may probably translate to loosing to the competition or providing terrible and hasty service. To avoid this, try setting your to-do list and goals for the next day, the night before sleeping. That way, the tasks are fresh on your mind to accomplish with a clearer headspace.
Strive To Achieve A Daily Goal
Every moment counts and so there’s nothing more disheartening than a day wasted. Businesses that make things happen are those that recognize that if they want to have any impact, they need to act fast.
It doesn’t matter how small the task, but you’ll feel good if you manage to accomplish something before bedtime. It may be as trivial as changing the printer ink or getting a workout. This puts you on a higher pedestal to tackle a new day.
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Read About Something
If there is one thing that successful people do, especially entrepreneurs and CEOs, it’s reading. If you really can’t handle real books, then maybe at least catch up on social media and emails before sleeping. Reading helps you lower your stress levels, helps you relax, and feel calmer.
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Burn A Few Calories
While some may feel like exercise keeps them alert, it can certainly help wear you out enough to fall asleep and get the quality sleep needed to be fully ready and productive for the next day.
Unfortunately, many entrepreneurs just don’t find enough time for physical exercise during the day. So, if you have to get supplies after dinner, physically run to the store or take a stroll instead. Stretches are also recommended if you spend a good deal of your day hunched over a computer or workstation.
Be Mindful Of Your Diet
Our bodies are not designed to digest and sleep at the same time. It is therefore important to make sure you either indulge in an early-heavy dinner or a late-light one. Several foods promote sleep by helping to optimize the release of melatonin.
Eating well can also put your mind in sleep mode, sustain you through the night by preventing sleep breaks, and get you running well until breakfast.
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Briefly Reflect
Your sleeping subconscious is a powerful tool that can help you make difficult decisions and dream up innovative ideas. You can make time to allow a few moments to reflect on the issues you’re facing, the day that’s passed, or your hopes for tomorrow, and clear your mental desk. You can also try a simple meditation practice. Whatever method you choose, your goal is to have a clear mind before you sleep.
Optimize The Scene
While preferences may vary, our body’s ideal sleeping environment is cool, dark, and quiet. Do your best to minimize noise and external/artificial light from your room by keeping it as serene as possible.
Power-down your gadgets as the lights that emit from them can keep you up. Make sure your bedroom is a quiet, relaxing, and pleasing place.
Body and bedroom temperature can also profoundly affect sleep quality; you can test different temperatures to find out which is most comfortable for you.
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Here are some simple “don’t”s before you sleep;
Don’t ingest caffeine late in the day:
Caffeine, made to enhance focus and energy, can significantly worsen sleep quality by stimulating your nervous system at a time when you should be naturally relaxed to sleep.
Don’t drink alcohol:
Avoid alcohol before bed, as it can reduce nighttime melatonin production, needed to aid body relaxation, and lead to disrupted sleep patterns.
Don’t eat late in the evening:
Eating late at night may negatively affect sleep quality due to discomfort from indigestion. However, the quality and type of your late-night snack may play a role as well.
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Don’t drink any liquids before bed:
If you know how frustrating it is to take a pee break at night, then you know to take this rule seriously. Nocturia, the medical term for excessive urination at night mostly caused by ingesting large amounts of liquid before bed, affects sleep quality and daytime energy.
Being an effective entrepreneur is about smart work, and planning for the day ahead is significant. It may seem obvious that sleep is beneficial but, without fully grasping what sleep does for us, we may not take it seriously.
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If you’re interested in optimal health and well-being, it’s recommended that you make sleep a top priority and integrate some of the guidelines above. Maximizing the quality of your sleep by enforcing some of these things to do before sleeping can also make you feel ready to take on any challenges.
There are no suitable substitutes for adequate sleep time. Successful and healthy people incorporate simple actions to ensure they wake up rested and ready to improve their tomorrow.
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