Everyone talks about morning routines setting the tone for the day. But just as important is what you do the night before to get up on the right side of the bed in the first place! Those precious hours of rest when the lights go out help your body and brain unwind to prepare for the next day.
Here are some pro tips to end your day smarter with a proper nighttime routine that improves your quality of sleep.
Power down: avoid screens before you sleep!
For some of us, nighttime is the perfect time to binge watch K-dramas or play video games after a hectic day. However, while your devices keep you entertained, they may compromise your quality of sleep. The blue light emitted from your screen actually inhibits your body’s ability to fall asleep. Exposure to blue light stimulates our brain to think that it’s daytime and keeps us awake.
So what can you do instead?
Limit the use of your devices 30 minutes before bedtime for your eyes to reorient to normal nighttime conditions. Alternatively, if you’re working through the night, you can invest in blue-light filtering glasses or screen protectors for all-day protection.
End your day smarter by powering off your devices early. Your body and brain will follow suit.
Books before bedtime; sound familiar?
Curling up with a good book to read is a great way to unwind before going to bed. After all, there’s a reason why parents tell bedtime stories to lull even the most energetic kids to sleep!
When you’re immersed in a good read, these stories are a great mental getaway from the stresses of daily life. What’s more, being engaged in a stimulating novel can be a more intellectually-stimulating alternative than mindless social media scrolling. Just bear in mind that good old-fashioned physical reading materials put less strain on your eyes than an ebook.
You’ll literally end everyday smarter and more informed!
Make night time your quiet time
Getting yourself into the right headspace has never been so urgent especially in these uncertain times. Developing a meditation habit can help you sort through mental and emotional fatigue in the downtime before sleeping; going to bed with a clear mind immensely alleviates anxiety-induced insomnia.
Apart from pensive reflection, consider journaling your thoughts or putting on some calming tunes to decompress. Thoughtful reflection helps to end your day emotionally smarter.
More efficient brushing equals more zzz
We all know that bacteria multiplies rapidly in your mouth when you’re asleep. So in a desperate attempt to mitigate this, you might tend to brush your teeth at night longer than you would in the mornings.
Thing is… brushing longer and harder than necessary does not lead to better oral health. Moreover, those extra minutes you spend raking your teeth with your toothbrush could be much better spent snuggling into your pillow.
The solution? Use an electric toothbrush that comes with a built-in timer. Our ZenyumSonic™ Toothbrush beeps every 30 seconds so you know it’s time to switch to another section of your mouth. Each session is set to last 2 minutes – as recommended by dentists.
TLDR: ZenyumSonic is a smart way to shave off precious minutes in order to hit the sack early!