But the routine of a successful person 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 No. 4 in Asia's list of the world's best young entrepreneurs, is one of the world's leading management and self development coaches. 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, values 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, While night routines are not as popular as morning routines, they are equally important for success.
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 beyond these three. Keeping the body healthy, having a good mind, tired body in the middle of work or not falling asleep, etc. All in all, a good night's routine will multiply your own effectiveness and allow you to perform at your best.
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 p.m. your activities affect sleep. The effects of caffeine last up to 6 hours in the body. If you drink tea or coffee after 4 pm, the effect lasts until 10-11 pm, which will prevent you from falling asleep early. Therefore, refrain from drinking tea and coffee after 4 pm. Also, soft drinks contain good amounts of caffeine. so avoid these as well.
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 keep the body hydrated without damaging the kidneys is to supply the body with adequate water 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 keep time for yourself. Start the day a little earlier if needed. But don't take him too late at night. In this way the head will be free from the worries of work quickly. It is very important for a good deep sleep.
04. Do not smoke 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. you must 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 back home. The sooner you can start the main night routine. Even if you spend time outside with friends or colleagues 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.
06. Eat light meals at night, and eat early.
If dinner is too heavy, it takes time to digest, and sleep is severely disrupted. One of the main causes of body heaviness and laziness is eating too much and heavy food at night, and eating late at night.
It is best if you can eat low calorie food at night. Try not to eat fat and deep fried foods at all. Bread and vegetables are best eaten. And if you can eat this food within 6 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 bags, 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 the things to take in the bag, what to wear, what to put in the laundry, etc. This way, you will be able to be more relaxed in the morning and your day will start in a more organized way. Even breakfast in the morning. if possible at night.
Many successful people do this so that they get 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.
08. 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 TV or playing games for more than an hour is a waste of your time and has a detrimental effect on brain performance. 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. Remove the eyes from 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". It is important to secrete this hormone 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 way you will feel tired from the morning and the mood will be bad. Simply put, your day will get worse.
10. Read books The worse it is to look at the screen before going to sleep, the better it is to read a paper book. If you read a book for only 8 minutes, your body and mind become much calmer. Because printing letters relaxes nerves. Also if you read even 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 it 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 today, and say thank you, and pray that the next day will 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 grateful 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 have at least three main tasks in your schedule, you don't have to worry about it in the morning. If you get up in the morning and decide what to do a lot of mental energy will go behind it - which you could spend on doing it.
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 multi million dollar business decisions. So, if you can make 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 take a bath 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 room temperature, and it drops to 90 to 80 degrees Celsius the ideal temperature for falling asleep.
14. Sleep tips: Relax your body before bedtime for a more energized morning. Start by listening carefully and taking deep breaths. Inhale deeply and fill your chest, then exhale slowly through your mouth. Repeat a few times to help your body relax. This technique can reduce stress and tension in the body and promote calmness, leading to a restful sleep. By incorporating this into your bedtime routine, you can wake up feeling refreshed and rejuvenated.
15. Go to bed at the appointed time There is a saying called body clock. In English it is called ‘Body Clock’. if you can bring this body clock into a certain routine - then 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 every day. Sleeping between 10 and 11 o'clock at night and getting up between 5 and 6 o'clock at night can play a very good role for health and success.
The most important part of a good and effective night routine is to go to bed early and on time.
3 Comments
Good,and go ahead
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