Are you one of those people, who spend their last few hours of the day scrolling over the phone? I used to be like this. We all are. We pick our phone for 5-10 minutes and easily spend hours sticking to it like glue. Scrolling through Facebook, then Instagram, Youtube, and checking emails, we spend out time quickly for those few hours and we even do not realize until that time passes.
Do you really think it’s important? We can really use that time for something good. Almost everybody knows the impact of using the phone before going to bed, besides that a lot of us still use it. The impact of using screens right before your sleep can be very exhausting. Your brain is awake, and you wake up feeling extremely tired.
On the other hand, just imagine the feeling where you wake up feeling refreshed and energized. That feeling will be awesome. Right? That energy will last all day and you’ll achieve pretty much everything you want.
If you want your day to be more productive, you have to make your night productive as well. There are various productive things to do before going to bed which you can incorporate in your daily habit.
The highly successful people know the importance of mental and physical health for their success and therefore they all have developed a certain habit in order to achieve that success.
Here is the list of 9 different things you can fo before going o bed instead of just scrolling over the phone and doing nothing.
1. Get Disconnected
There is a lot of research that suggests that when you do screen-related activities such as watching TV, using iPad or even browsing through social media on your phone, it makes your eyes tired and keeps your brain alert for a very long time.
The first thing you can do is put your phone in a silent mode and keep it away. There are two benefits of doing this, first, it will allow you to sleep peacefully and second it will allow you to be more mindful of what you want to do. Hence, put your away, turn off the TV and spend some time in peacefulness.
2. Take Care of your Skin
It’s very important to take care of your skin. Just like mind, you need to keep your body healthy as well. Be nice to your body after all your body goes through a lot throughout the day.
Putting face masks, or a little face massage or even a long hot bath is a great way to pamper yourself. After doing this, don’t forget to moisturize your skin, your body will feel lighter and relaxed. Beacuse of this, you’ll definitely get a good night’s sleep.
3. Review Your Goals
The subconscious mind is way powerful than the conscious mind. Even when you sleep, your subconscious mind still works/ Therefore, reviewing your goals before going to bed has great importance. By doing this, you’ll allow your mind to accomplish what you want.
According to Thomas Edison, ” Never go to sleep without a request to your subconscious”.
Learning how to train and use your subconscious mind is a very powerful habit you can adopt.
4. Review Your Day
Before going to bed, review what you have done the entire day, what tasks you have completed, what goals you’ve achieved. It will give you clarity of what you want to achieve and where are you now. It will also allow you to track your progress and accordingly you can make a plan.
If you review your todo’s, you’ll keep yourself motivated. Therefore, set aside 5-10 minutes if your time and review your completed taste every day by the end of the day. This will build your momentum.
Furthermore, you can also write down your accomplishments for the day. It will give you motivation and confidence to keep your energy levels up.
5. Today, Plan for Tomorrow
There are a lot of things happens every single day and with so many things happening around us, it is easy for us to get distracted. And that is why planning for the next day before going to bed is so important.
Make a list of things to do according to your priority and then the next morning start working on it. You’ll always have your to-do list ready. This will make you more confident, prepare and stress-free.
Although sometimes things don’t go as planned however, you always have to be pe prepare beforehand no matter what.
Just incorporate this life-changing productive habit in your daily night routine. Write down your list of top 3 to 5 important tasks and get it done the next day.
6. Express Gratitude
“Being grateful all the time isn’t easy. But it’s when you least feel thankful that you are more in need of what gratitude can give: Perspective. Gratitude can transform any situation. It alters your vibration, moving you from negative energy to positive. It’s the quickest, easiest most powerful way to effect change in your life” – Oprah Winfrey.
We have become so busy in our life that we forget to say Thank you for what we have. Take a few moments of your time and write down a list of things you’re grateful for that day.
Expressing gratitude is not on;y having big things in life, it can be small ones as well. It can be so small like “I got a compliment for my smile today” or “I had healthy breakfast today”.
Before going to bed, try to express gratitude. There are many ways you can show gratitude, for instance, keeping a gratitude journal on your side table, praying, or you can just simply say what are the things you’re grateful for today.
Gratitude helps you keep calm, increase your will power, make you optimistic, and increase your happiness.
7. Read a Great Book for 45 Minutes
Do you know that there are a lot of benefits when it comes to reading a book before you sleep? Among them is. it reduces stress and gives your body a better sleep.
Remeber in your childhood days, bedtime stories were the night rituals and that gave us a good night’s sleep. Why can’t we follow this ritual in our adulthood? We can. Right?
Apart from that. reading also helps in better concentration, relax your mind, and build your attention. I usually read personal development or autobiography books for 45 minutes daily before going to bed. NO matter, it’s fiction, non-fiction, autobiography, just grab your favorite book and start reading.
As a beginner. you may find hard to meditate. But with practice, you’ll train your mind to concentrate. It reduces stress, promotes emotional health, controls anxiety, improves sleep and so on. (1)
Therefore, before going to sleep, meditate for at least 10 minutes everyday. You can also use apps like Headspace and Calm for meditation. They are a guided mediation app and they walk you through it.
9. Spend Quality time with your loved ones
Life sometimes becomes so hectic that we forgot to spend quality time with our family. Incorporate a meaningful conversation with your spouse, children or parents before going to bed is a great way to reconnect with them.
This means no TV, no phones, not thinking about your works, just being totally present in the conversation.
When you end the day with the people you love and care, you’ll really feel grateful to have them in your life.