The importance of starting the day right cannot be overemphasised, and much has been written about it. However,
Starting strong is good, but finishing strong is epic
-Robing Sharma
How we go to bed can be a good predictor of how we wake up in the morning. If you go to bed with a blasé mentality, the chances are high that you will wake up feeling blah.
We all know that sleep is essential; our bodies and minds need it to function well. I know that when I skimp on sleep by 11 am, I start flagging, and I despair of life. Suddenly, everything seems more hopeless than previously, and my backpack of challenges becomes a suitcase of boulders.
In the last two years, the number of people working from home has increased by several multiples because of ‘aunty Rona’.
One of COVID-19’s lasting legacy is that sleep often suffers when people work where they sleep. Work does, too.
According to an article in the job description library
- 30% of the UK workforce is working remotely at least once a week in 2022.
- 3 in 10 Brits find it hard to separate their home lives from their work lives.
If the lines are getting blurred between work and home life, we need solid routines to help us keep the structure and stop us from burning out.
Check these out.
Make time
You have got to be intentional about your bedtime. How often have you woken up late and promised yourself that you will go to bed early the following night only to repeat the same behaviour? Our lives start to look like that of Tom Cruise in Edge of Tomorrow. Even Tom eventually caught on and woke up. Now is your time to become woke to the disorganisation that threatens your peace of mind.
You must fight distractions and even good things to get 30 minutes to an hour to get ready for bed.
If you have kids, prepare with them so you don’t have to have a separate routine and set them up for life.
Schedule it
Block that time off. Say no. I am now saying no to late-night events unless they are part of my life plan because I don’t want my life to drift. I don’t want to wake up one day and be several miles from shore with no anchor. Write it down if you have to for a systematic repetition.
Have a shower or bath
As the body gets ready to sleep, it starts cooling down about two hours before you go to bed alongside the release of melatonin. After having a warm bath, as the heat radiates from your body, it aids the body’s natural cooling effect.
Meditation/affirmation
I use affirmation to change my mindset about different situations. When you say something long enough, you will believe it, and it affects your emotions once that happens. So if negative emotions are hindering your life, nail down the specific thought pattern and positively rephrase the thought to make an affirmation. I do this twice a day, morning and night (there is a lot to turn around in my mind, I guess).
Quick diary review
You can do this in 5minutes:
- What do you have coming up?
- Set your intention for the following day. I am currently reading Make Time, and one of the things I have picked up from Jake Knapp and John Zeratsky, the authors, is setting one highlight for the day. It does not sound much considering I have a million and one things to do. However, if I am intentional about executing the one highlight a day, that gives me 365 tasks completed in a year, which is a lot, especially if they align with my values.
- Have a few to-do items that can be done if you have more time.
Setting a quick plan helps you to hit the ground running.
Journal
Journaling does not need to be pages and pages of detailed descriptions of what happened in your day. If that works for you though, you have my blessings.
There are times to write a lot, especially when doing a brain dump but most times, just a few bullet points to help you reflect on your day is enough. I have a teal notebook that I use as my gratitude journal. I try to write three things I am grateful for daily so I can complain less.
Journaling is also great for processing emotional baggage, worrisome thoughts, anxiety and rumination.
Make your room comfortable
A cool room aids the quality and quantity of sleep.
Essential oils can also aid sleep initiation. A few drops of lavender or eucalyptus oil will send you off on dreamy journeys.
Dimming the light at the beginning of your routine will cause the release of melatonin, getting you ready for bed.
Lay out your clothes the night before.
This will take less time than in the morning when you might be rushing or still feel groggy. Everything you need will be in one place, making your morning run smoothly.
Review your learning
Quotes, ideas, light bulb moments. Reviewing these ensures that you don’t forget what you’ve learnt and can use it in the future.
Readwise is a valuable app I have discovered that gives you a few daily highlights to review. It is also great for spaced repetition learning and can serve as a depository for all your random notes or thoughts.
Look after your body
Take your medicines if you are on medication.
Complete your skincare routine. Since I started a nightly facial routine, I have noticed a difference. The skin regenerates itself at night; giving it the “nutrients” it needs can help it along the way.
This applies to men too, whether it’s cleansing to remove the gunk accumulated throughout the day or moisturising or applying that beard oil if you have facial hair. Your body will feel well looked after.
Drink plenty of water, not before bed but throughout the day, to maintain moisture, especially in summer. Some people find it challenging to drink ordinary water; adding a few slices of lemon or summer fruits can add some flavour and make it more palatable.
Exercising during the day can lead to better rest at night. Don’t do it close to your bedtime, or all that adrenaline will keep you awake.
Read
Preferably using paper books to avoid the blue light that can keep us awake. What you read matters, especially if you are imaginative; exciting books will keep your mind racing.
Having a routine that prepares you for a good night’s sleep and allows you to wind down can be very satisfying. It can also help you to start your day right.
Are there activities you swear by that help you get ready for bed?
Don’t count the days, make the days count
-Mohammed Ali