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What do Bill Gates, Oprah Winfrey, and Arianna Huffington have in common? Apart from being considered influential people by Time magazine at one point in their lives, they all swear by a night routine. (Could be a correlation there perhaps?)<\/span><\/p>\n A few weeks ago, I spoke about how having a productive morning routine<\/a> can impact your performance for the day. Well, now I’m here to tell you that having a night routine can also have a similar effect. In this article, I’ll talk about why having a night routine is important for not only well-rested sleep but for how you perform the following day too.<\/span><\/p>\n A night routine is the same as a morning routine, except done the opposite time of the day. It\u2019s a repeated system of habits that helps you wind down and conclude your day, preparing you for some well deserved shut eye and for the following day ahead.<\/span><\/p>\n <\/b>For many of us, work can be stressful and after a long day\u2019s worth of it, climbing into bed with lingering thoughts can make it difficult to fall asleep. Implementing a night routine can assist with de-stressing and ease you into bedtime.<\/span><\/p>\n This time of day is also ideal for reviewing the tasks you have achieved and writing down your to-do’s<\/a> for the next day. Transferring your responsibilities from your thoughts into words can help to alleviate stress and the weight of it all.<\/p>\n <\/b>As we all know, getting a sufficient amount of sleep plays a vital part in how we perform during the day.\u00a0The average adult is recommended to have six to eight hours<\/a> of sleep every night, however, this figure varies depending on factors such as lifestyle and age. A constant lack of sleep can also be detrimental to your health, with diseases such as obesity and diabetes<\/a> at risk.<\/span><\/p>\n A good night’s sleep, however, isn’t just about the quantity. The quality of it also plays a huge part. According to the <\/span>National Sleep Foundation<\/span><\/a>, sleep quality refers to falling asleep in 30 minutes or less, sleeping soundly throughout the night with no more than one awakening, and drifting back to sleep within 20 minutes if you do wake up.<\/span><\/p>\n As explained by Professor\u00a0Brian Martin<\/a>\u00a0of the University of Wollongong, “habits\u00a0are something we do regularly without consciously thinking much about them.” They allow us to save brain power for more pressing matters and shape our everyday lives.<\/p>\n In his book\u00a0\u201c<\/span>The Power of Habit<\/span><\/a>\u201d, Charles Duhigg asserts that being able to form habits and routine can have a positive effect on your life. If you feel like there is something lacking or you desire a change, being able to transform a habit is what can determine a successful or failed result. So in this instance, if you feel like your performance and productivity during the day can do with a bit of a boost, then it may be worth investing in a night routine.<\/span><\/p>\n How you go about your night routine is entirely up to you. It can have as many or as little tasks as you want. Just remember that the aim of having one is to help you wind down and relax before you go to bed, so ensure the activities you include aid in doing just that.<\/span><\/p>\n To develop a habit, I find that creating a checklist<\/a> and listing your activities in sequential order is best practice. This acts as a guide when you’re starting out, and once the list is followed a few times over, your routine will become second nature.<\/p>\n Tips on what to include in your night routine for a more productive morning:<\/p>\n The effects of caffeine can last up to four to six hours<\/a>, so to ensure you have a good night’s sleep, waive the four o’clock coffee or energy drink. Instead, opt for a herbal tea or any decaffeinated drink.<\/p>\n While I understand that for many of us, work doesn’t stop once we leave the office, it is important to have a deadline on when to switch off from work mode entirely. Doing this enables you to enjoy your evening free from any distractions.<\/p>\n Whether it’s dinner or an activity, spending time with family can be a great way to unwind. Dedicating time free from distractions allows you to be completely present in the moment and to truly enjoy time with your loved ones.<\/p>\n Putting together your breakfast and lunch in the evening reduces the time you’d otherwise have to spend in the morning. Planning your meals<\/a> ahead will keep you organized<\/span>\u00a0and can ensure you maintain a healthy diet.<\/span><\/p>\n Just like your meals, having your work and\/or gym outfit ready for the following day will also give you more time in the morning and\u00a0reduce the chances of decision fatigue<\/a>.<\/span><\/p>\n Spending 10 minutes or so tidying up around the house will not only help with the general upkeep of your home, but it’ll also allow you to sleep more peacefully as you’ll be in a clutter-free environment.<\/span><\/p>\n
\nWhat is a Night Routine?<\/strong><\/h2>\n
\nWhy You Should Have One<\/strong><\/h2>\n
1. To relax and unwind<\/b><\/h3>\n
2. For a better night’s sleep<\/b><\/h3>\n
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3.\u00a0To get accustomed to habits<\/strong><\/h3>\n
\nWhat to Include in Your Night Routine<\/strong><\/h2>\n
\u2714\ufe0f<\/span>1. Forgo the late afternoon coffee<\/strong><\/h3>\n
\u2714\ufe0f<\/span>2. Stop checking emails<\/strong><\/h3>\n
\u2714\ufe0f3<\/strong><\/span>. Block off time for family<\/strong><\/h3>\n
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\u2714\ufe0f4. Prepare your meals<\/strong><\/span><\/h3>\n
\u2714\ufe0f5. Lay out your clothes<\/strong><\/span><\/h3>\n
\u2714\ufe0f6. Tidy up<\/strong><\/span><\/h3>\n
\u2714\ufe0f7.\u00a0Avoid alcohol and fatty foods<\/strong><\/span><\/h3>\n
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