Productivity
Routines to wind down
Productivity
Routines to wind down
Productivity
Routines to wind down
Summary
The importance of sleep is becoming more and more understood and we are beginning to recognise that sleep is as important as basic physiological functions like eating, drinking and breathing.
This article outlines the following steps to think about incorporating into a winding down routine that may best prepare you for a good night’s sleep.
Setting a bed time
Reducing caffeine intake
Turning off screens
Getting ready for tomorrow
Using lists to clear your mind
Relaxation techniques
Summary
The importance of sleep is becoming more and more understood and we are beginning to recognise that sleep is as important as basic physiological functions like eating, drinking and breathing.
This article outlines the following steps to think about incorporating into a winding down routine that may best prepare you for a good night’s sleep.
Setting a bed time
Reducing caffeine intake
Turning off screens
Getting ready for tomorrow
Using lists to clear your mind
Relaxation techniques
Read this article
2m
1. Setting a bed time
Training your body by going to bed at the same time helps your brain to know when to start the sleep-wake cycle so that you feel naturally tired at the time that you want to sleep. To work out when to go to bed, it may be helpful to think about when you want to wake up and set your bed time for 8 hours before then. Sticking to that bed time as consistently as is practical is then key.
2. Cut the caffeine
If you drink coffee or energy drinks and want to improve your sleep quality, your winding down routine may begin 8 hours before you want to sleep as this is the best time to stop drinking caffeine if you want to make sure that it doesn't impact on your sleep.
3. Turn off screens
Blue light from phone, laptop and TV screens delay production of melatonin, which helps control our sleep patterns, so scrolling through Instagram until you fall asleep will impact on the quality of the sleep you have. A good aim is to turn off screens an hour before you want to go to sleep.
4. Get ready for tomorrow
Your winding down routine should aim to reduce all the thoughts that may keep you awake or disturb your sleep. Planning for tomorrow is one step in this process - pack your bag, plan what you're going to wear, make your lunch, put the bin out, find your bank card - do it all in the evening so that you can then forget about it when you go to bed.
5. Make a list, or more
Writing a to-do list for the next day can help get thoughts out of your head and clear your mind of distractions. You can take this further by implementing journaling into your routine as a way of capturing your thoughts and feelings from the day to help process what has happened and reduce the chance of lying awake ruminating on things.
6. Practice relaxation techniques
If you struggle to relax you may benefit from spending some time actively preparing to be inactive. Taking a warm bath or listening to relaxing music might be things to try, or you could look up a yoga routine or stretching exercises designed to help relax the body. Alternatively, meditation, mindfulness and breathing exercises could help.
Read this article
2m
1. Setting a bed time
Training your body by going to bed at the same time helps your brain to know when to start the sleep-wake cycle so that you feel naturally tired at the time that you want to sleep. To work out when to go to bed, it may be helpful to think about when you want to wake up and set your bed time for 8 hours before then. Sticking to that bed time as consistently as is practical is then key.
2. Cut the caffeine
If you drink coffee or energy drinks and want to improve your sleep quality, your winding down routine may begin 8 hours before you want to sleep as this is the best time to stop drinking caffeine if you want to make sure that it doesn't impact on your sleep.
3. Turn off screens
Blue light from phone, laptop and TV screens delay production of melatonin, which helps control our sleep patterns, so scrolling through Instagram until you fall asleep will impact on the quality of the sleep you have. A good aim is to turn off screens an hour before you want to go to sleep.
4. Get ready for tomorrow
Your winding down routine should aim to reduce all the thoughts that may keep you awake or disturb your sleep. Planning for tomorrow is one step in this process - pack your bag, plan what you're going to wear, make your lunch, put the bin out, find your bank card - do it all in the evening so that you can then forget about it when you go to bed.
5. Make a list, or more
Writing a to-do list for the next day can help get thoughts out of your head and clear your mind of distractions. You can take this further by implementing journaling into your routine as a way of capturing your thoughts and feelings from the day to help process what has happened and reduce the chance of lying awake ruminating on things.
6. Practice relaxation techniques
If you struggle to relax you may benefit from spending some time actively preparing to be inactive. Taking a warm bath or listening to relaxing music might be things to try, or you could look up a yoga routine or stretching exercises designed to help relax the body. Alternatively, meditation, mindfulness and breathing exercises could help.
Written by Tim Jones
Written by Tim Jones
0:00/1:34
Summary
The importance of sleep is becoming more and more understood and we are beginning to recognise that sleep is as important as basic physiological functions like eating, drinking and breathing.
This article outlines the following steps to think about incorporating into a winding down routine that may best prepare you for a good night’s sleep.
Setting a bed time
Reducing caffeine intake
Turning off screens
Getting ready for tomorrow
Using lists to clear your mind
Relaxation techniques
Read this article
The importance of sleep is becoming more and more understood and we are beginning to recognise that sleep is as important as basic physiological functions like eating, drinking and breathing.
This article outlines the following steps to think about incorporating into a winding down routine that may best prepare you for a good night’s sleep.
Setting a bed time
Reducing caffeine intake
Turning off screens
Getting ready for tomorrow
Using lists to clear your mind
Relaxation techniques
1. Setting a bed time
Training your body by going to bed at the same time helps your brain to know when to start the sleep-wake cycle so that you feel naturally tired at the time that you want to sleep. To work out when to go to bed, it may be helpful to think about when you want to wake up and set your bed time for 8 hours before then. Sticking to that bed time as consistently as is practical is then key.
2. Cut the caffeine
If you drink coffee or energy drinks and want to improve your sleep quality, your winding down routine may begin 8 hours before you want to sleep as this is the best time to stop drinking caffeine if you want to make sure that it doesn't impact on your sleep.
3. Turn off screens
Blue light from phone, laptop and TV screens delay production of melatonin, which helps control our sleep patterns, so scrolling through Instagram until you fall asleep will impact on the quality of the sleep you have. A good aim is to turn off screens an hour before you want to go to sleep.
4. Get ready for tomorrow
Your winding down routine should aim to reduce all the thoughts that may keep you awake or disturb your sleep. Planning for tomorrow is one step in this process - pack your bag, plan what you're going to wear, make your lunch, put the bin out, find your bank card - do it all in the evening so that you can then forget about it when you go to bed.
5. Make a list, or more
Writing a to-do list for the next day can help get thoughts out of your head and clear your mind of distractions. You can take this further by implementing journaling into your routine as a way of capturing your thoughts and feelings from the day to help process what has happened and reduce the chance of lying awake ruminating on things.
6. Practice relaxation techniques
If you struggle to relax you may benefit from spending some time actively preparing to be inactive. Taking a warm bath or listening to relaxing music might be things to try, or you could look up a yoga routine or stretching exercises designed to help relax the body. Alternatively, meditation, mindfulness and breathing exercises could help.
Written by Tim Jones
Prior to co-founding Booost Education, Tim previously worked with neurodivergent and disabled students at various universities and trained as an assistive technology consultant with AbilityNet.
Written by Tim Jones
Prior to co-founding Booost Education, Tim previously worked with neurodivergent and disabled students at various universities and trained as an assistive technology consultant with AbilityNet.