The way successful people spend the night
What should be the night routine ?
It sounds weird to hear the night routine. We often hear the importance of morning routines, day routines, etc. - but there is not much talk about night routines.
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But the routine of successful people is not just a morning routine. How to spend the night there, what to do at night - all these are neatly arranged.
Leon Ho, ranked 4th among the best young entrepreneurs in Asia by Business Week, one of the world's leading business magazines, is one of the world's leading management and self-development coaches today.
Founded in 2005, Lifehack Magazine is one of the most popular self-development websites in the world. More than 12 million people read his magazine every month.
Leon, the founder-CEO of Lifehack and one of the world's leading self-development coaches, emphasizes night routines as much as morning routines.
What he will do after getting up in the morning - just like what he will do after getting up at night - is a routine like many other successful people.
According to Leon, "night routines are not as popular as morning routines, but they are equally important for success life .
Benefits of an effective night routine
An effective night routine means preparing to start the next day in a beautiful and successful way. If the night is spent properly, the next day will be full of productivity.
Lifehack CEO Leon Ho talks about the 3 main benefits of having a specific night routine:
- Your sleep will be much deeper and more effective
- You can spend the morning in a better way, so that the whole day goes well
- The biggest thing, the biggest weapon of success, means your brain will be much fresher and more efficient throughout the day.
There are many more benefits to a night routine than just these three. Keeping the body healthy, having a good mind, tired body in the middle of work or not being able to sleep - etc.
All in all a good night's routine will multiply your own effectiveness - and you will be able to perform to the best of your ability.
You can follow Leon Ho's night routine to get these benefits. To follow this night's routine, you need to do a total of 15 tasks in three steps each night. Don't be afraid to look at the numbers. Most of the tasks of this routine are very simple and small.
So let's find out -
Night routine:
Evening:
01. Do not eat tea or coffee after 4 o'clock
According to Leon, the night routine actually starts before nightfall. It takes around 5 pm throughout most of the year. Between 4 and 5 o'clock your activities affect sleep.
The effects of caffeine last up to 6 hours. If you have tea or coffee after 4 pm, the effect lasts till 10-11 pm, which will prevent you from falling asleep early.
Therefore, refrain from tea and coffee after 4 pm. Also, soft drinks contain good amounts of caffeine - so avoid these too.
02. Drink enough water
Drinking too much water at night is bad for the kidneys. But so the body can not be kept dry. It does not sleep well and can not be energetic in the morning.
The best way to maintain adequate water supply to the body without damaging the kidneys is to provide adequate water supply to the body from the afternoon. Drink plenty of water from the afternoon until dinner.
03. Finish the day's work in the middle of the evening
As much as you plan to do in a day - try to finish them in the evening. Then go free, so you can have time for yourself. If necessary, start the day's work a little earlier.
But don't take him too late. By doing this the head will be free from the worries of work quickly. It is very important for a deep sleep.
04. Do not smoke for at least two hours before going to bed
At the end of the day, many of us spend a little time with friends or colleagues. During this time, smoking is accompanied by tea, coffee or light snacks.
Everyone knows that smoking is bad for your health. If you are a smoker - try to quit.
And if you don't, stop smoking at least two hours before you go to bed. Then your brain and blood pressure will be normal and sleep as well as thinking will work better.
This will make you feel much fresher when you wake up the next morning.
Back home
05. Return home as soon as you can
If there is no urgent work, return home as soon as possible after office / campus / work. The sooner you get home, the sooner you can start the main night routine.
Even if you spend time outside with friends or colleagues sometimes to maintain communication and relationships, it should not become a routine.
When you return home, first wash your hands and face and be fresh. This will take away a lot of fatigue.
07. Eat light meals at night, and eat early
If dinner is too heavy, it takes time to digest, and sleep is disturbed enough. Eating too much and heavy food at night, and eating late at night is also a major cause of body heaviness and laziness.
It is best if you can eat low calorie food at night. Try not to eat fat and deep fried foods at all. It is best to eat bread and vegetables.
And if you can eat this food within 8 hours - it is best for sleep and health. Sometimes if you can't avoid the invitation, you have to eat heavy food.
But even there you have to try to eat as little as possible. Try to adhere to this dinner routine as much as possible.
07. Arrange yourself for the next day
One of the main reasons for wasting time getting up in the morning is to go for day clothes, food, packing - etc. It wastes energy over time - something you could really use.
Get up the next morning and take half an hour to sort out the things you need first. Arrange things like what to take in the bag, what to wear, what to put in the laundry, etc.
In this way, you will be able to be very relaxed in the morning and your day will start in a very tidy way. Even breakfast in the morning - if possible at night.
Many successful people do this so that they have the energy and time for truly productive work and thinking in the morning. If you want to keep the morning routine right, follow this part of the night routine well.
07. Do not entertain at night
In addition to working during the day, you also need to be a little lighter mentally. There is nothing wrong with watching a movie / TV or playing a game. But it should have a specific time. It is better not to watch long movies except holidays.
Watching more than an hour of TV or playing games can waste your time and have a bad effect on your brain function. Therefore, it is better not to watch TV or movies for more than an hour.
Sometimes you may have to stay up at night for work or study - but try to get up a little earlier in the morning instead of working at night.
One hour before bedtime
09. Take your eyes off the screen
At least one hour before going to bed, take your eyes off the phone / computer / TV - any kind of screen. The light emitted from these electronic devices interferes with the release of the hormone "melatonin".
The secretion of these hormones is essential for a deep and satisfying sleep.
You may have had a lot of sleep at night but are not getting energy in the morning, or your eyes are burning, or you have a headache - then you probably looked at the screen before you went to sleep.
This will make you feel tired and in a bad mood from morning. Simply put, your day will get worse.
10. Read the book
Better a poor horse than no horse at all. If you read a book for only 8 minutes, your body and mind become much calmer.
This is because the print character relaxes the nerves. Also if you read a small part of your work or study book at this time - it will set very well in memory.
11. Pray
Hal Elroad talks about meditating or praying in the morning in his best-selling self-development book, Miracle Morning. This keeps the mind calm and positive throughout the day.
As great as this is as a way to think positive in the morning, prayer is very useful for staying positive even before going to sleep.
Give thanks to God for this day. Think of the good things of today, and say thank you, and pray that the next day may go well.
Today is not a good day for any reason, but if you think deeply, you will see many things to remember to be thankful to the Creator. You will see that you can go to sleep with a good mind.
12. Schedule the first and main tasks of the next day
It shouldn't take more than ten to fifteen minutes to do. You don't have to schedule all the work for the next day now.
But if you write down at least the three main tasks in the morning, you will not have to worry about it in the morning. What to do if you get up in the morning
- Go decide on that - but a lot of mental energy will go behind it - which you could spend on doing the job.
Whenever we don't make a decision, our brain consumes a lot of energy. Small decisions - such as what to wear, what to eat - are all processes that the brain uses to make decisions, and the same process is used to make business decisions worth millions.
So, if you can keep these small decisions before you go to sleep, you will find your brain much more active to make big decisions the next day.
13. Take a bath
We prefer to take a bath in the morning. It is important to clean and bathe in the morning. But if you take a light bath like brushing your teeth at night, your sleep will be much darker and more peaceful.
You may have noticed for yourself that taking a bath at night for any reason makes the body feel dizzy and sleepy.
Try to take a night bath with hot water, as it lowers the body temperature.
If you can lie down when your body temperature is 60-6 degrees, you will have a great deep sleep. After bathing, the body temperature suddenly drops as it tries to adjust its temperature to the room temperature, and it drops to 90 to 80 degrees Celsius - which is the ideal temperature for falling asleep.
14. Relax the body before going to sleep
If you can sleep with your body relaxed or relaxed - you can get up a lot more energy the next morning.
For this, first listen carefully, then fill your chest and take a few deep breaths and slowly release them through your mouth. After doing this a few times, your body will continue to relax. As well as a beautiful sleep will come.
15. Go to bed at the appointed time
There is a saying called body clock. In English, ‘Body Clock’ - if you can bring this body clock into a certain routine - your body and brain will give high performance at all times.
The easiest and most important way to get a body clock into a specific routine is to go to bed at a specific time each day. Sleeping between 10pm and 11pm and waking up between 5pm and 6pm can play a very important role in recovery and success.
The most important part of a good and effective night routine is to go to bed early and on time.
Appendix
In order to use the morning and day routine effectively, it is important to prepare at night. Even if you can't use the whole of Leon Ho's routine now, try the ones that are easiest.
make a positive difference in your life
It will make a positive difference in your life - and you will be inspired to start following the rest yourself.
It is good to start slowly to build any new habit and change the previous one.
lifetime
But once you develop a good habit, it will stay with you for a lifetime - and will contribute to your success.
If this article helps you a little bit about the night routine, and build new effective habits - then our purpose is successful.
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