PM Routine
The Key to a Productive Day: Start the Night Before
The Key to a Productive Day: Start the Night Before
A productive day is not just about how you spend your waking hours—it starts the night before. Creating an effective nighttime routine can set the table for a successful day. Here are 10 tips to help you establish habits that prepare you for a productive tomorrow.
1. Stick to a Routine
Consistency is key. Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed.
2. Limit Technology
Blue light from screens can interfere with the production of melatonin, the hormone that promotes sleep. Avoid screens for at least 60 minutes before bed or consider wearing blue light glasses if you need to use devices in the evening.
3. Create a Comfortable Environment
Your bedroom should be a sanctuary for sleeping. Keep it cool (between 60-68°F), clean, and comfortable. Use blackout shades to block light. Consider earplugs, a sleep mask or a white noise machine to minimize disruptions from noise.
4. Limit Bed Use
Reserve your bed for sleep and relaxation only. Avoid working, eating, or using electronics in bed to reinforce the mental association between your bed and restful sleep.
5. Use Airplane Mode
Turn your phone to airplane mode before going to sleep to eliminate unnecessary disruptions while still using it as an alarm. Place your phone across the room to force yourself to get up in the morning to turn it off.
6. Avoid Stimulants
Caffeine can linger in your system for hours, so avoid it in the evening or cut it out after noon for optimal sleep quality.
7. Avoid Alcohol
While alcohol might make you feel sleepy initially, it disrupts deep sleep stages, leaving you less rested in the morning.
8. Steer Clear of Late-Night Meals
Heavy meals close to bedtime can disrupt sleep by causing discomfort or indigestion. Aim to finish eating at least 2-3 hours before bed.
9. Prep for the Morning
Reduce friction in the morning by preparing the night before. Set out your clothes, pack your bag, and prep your breakfast. A smooth start to your day can save time and energy.
10. Track Your Sleep
Tracking your sleep can help you understand and improve your habits. Wearables like Oura, Whoop, and Fatigue Science devices or beds like the “Sleep 8” can provide valuable insights into your sleep patterns.
The Bottom Line
Setting yourself up for success starts with a good night’s sleep. By establishing a consistent nighttime routine, you will wake up refreshed, focused, and ready to go. Try incorporating these tips into your evenings to make productivity a habit.