We all know that as we age, our sleep changes, but do you know how that can radically change? People get, on average, at the age of 20 about 7.5 hours of sleep, and people at the age of 80 get only 5.8 hours of sleep. Also, at age 20, people spend 20% of their sleeping time in tonic slow-wave sleep, and at age 80, only 7.5% of that precious time is in rapid eye movement (REM).
This is why it is so important to end our evening with a proper routine. Remember that the evening routine is subject to change over time, and what suits us at the age of twenty does not necessarily suit us at the age of 30, 40, 50, and beyond.
But when you think about and start taking care of your evening routine, it should have two primary goals:
- How can we get to the end of the day, leaving everything that went on with us behind with a clear mind?
- How can we get ready for this good deep sleep that we all need?
There is nothing worse than having thoughts race through your mind after you lie down, get ready for bed, relax, and close your eyes, pushing your brain through all the things you said, didn't say, tasks you have to complete, and the like. However, with these five steps to a perfect evening routine, it won't happen again:
1- Create an appropriate to-do list:
Let's forget about the "to-do" lists and other unfinished to-do lists, and instead, try something new. The American writer and philosopher Benjamin Franklin mentioned in his memoirs that he had a classic way of talking about his evening routine. At the beginning of each day, he was asking himself: "What good can I do today?" At the end of his day, he would ask himself again: "What good have I done today?"
Instead of emphasizing what has been accomplished during the day, how productive you are, or what you still have to do, let's focus on what kind of positive impact you had on the day. This simple routine can shift your mindset to a more positive and contented one, and whether you're thinking about it alone while brushing your teeth, or with your partner, or family as you unwind at night, it can help you feel better before bed.
2- Soothe your brain:
I don't know what your routine is that you follow every evening, but for me, my evening routine usually takes 10 to 15 minutes, and involves washing my face, brushing my teeth, and then lying in bed with a book. However, researchers found that this is not enough time. Surprisingly, our brains need about two hours to calm down before entering a deep sleep.
This means that you should start calming your brain about two hours before bed. The Journal of Advanced Nursing has found that classical music is a great way to calm down, as is meditation, journaling, or other calming activities. It is also recommended to avoid spicy food. Science has proven that spicy foods lead to extended cool-down time.
And remember, relaxing activities in the evening vary from person to person. So, this may also mean not watching Netflix, or sending text messages to some people.
Two hours may seem like a long period, which is why I assure you that you should pay more attention and invest this precious evening time. Give yourself two full hours to calm down.
3- Clarity:
The famous writer Henry James had a whole evening routine that we can learn a lot from. Every night, he would think of all the tasks he had done for the day and the tasks he had to do the next day and make a list.
Many times, as soon as we wake up, we are exhausted by the many thoughts and tasks that we will face during the day, and this anxiety can negatively affect the last precious hours of sleep. So, if you prepare your to-do list the night before, this step will help clear your mind and enter a state of calm. This way, you can protect those two hours before bed, and those two hours when you wake up; This will make your morning easier. This, in turn, will help you rest and relax as well.
4- Provide an adequate sleeping environment:
The Mayo Clinic medical center has done a lot of amazing sleep research and found that we need to start thinking about making our bedroom a cave-like setting if we want to get a good amount of sleep. Heat and sleep are equally important to us. Caves are pitch black, cool, and quiet, which is exactly the kind of environment we need to sleep in.
The Mayo Clinic also found that the ideal bedroom temperature ranges between 18-22 degrees Celsius. So, remember this in the winter when you get too hot and wonder why you feel so groggy and unable to sleep.
5- Depend on certain applications:
There are several great apps specifically designed to help you fall asleep, or monitor your sleep until it improves. One of my favorite apps is the Sleep Cycle. You can put it on your pillow, and it will monitor how many times you turn over to sleep. It also helps you see how your sleep cycles are going, and what kind of lull in the evening gives you better sleep.
If you like to meditate, HeadSpace is another great technology. Regardless of your meditation experience, this app can guide you through 5, 10, and 20 minutes of meditation to help you clear your mind and relax before bed, and it also contains great mindfulness and gratitude exercises for helping you every day.
Last but not least, try using lights without the blue spectrum. Research has found that blue spectrum lights and electronic device screens keep us awake and can disrupt our sleep. Instead, you can use lighting fixtures that give a softer, more natural light and adjust your phone and computer settings to disable blue light to rest your eyes.
Most people are not aware that the evening routine is as important as the morning routine. So, learn how to master both morning and evening routines to have a more productive, healthy, and successful day.
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