• Pat

5 things you need to STOP doing at night

Night Habits are as important as our Morning Habits! If you want to start your day on the right tone, start by focusing on ending your day well. There are many factors that will contribute to a good night’s sleep however there are things that we are doing that may be detrimental to our night!

So here are 5 things to STOP doing at night!

1. Drinking Caffeine

Our body have different tolerance towards caffeine. Some can’t do without a cup of coffee while some gets hype up with just a cup of coke (that’s Pat!). Be aware of your caffeine intake will help your body be in tune to regular sleeping habits. According to sleepeducation.org, caffeine blocks the adenosine receptor to keep you from feeling sleepy. Caffeine begins to affect your body very quickly. It reaches a peak level in your blood within 30 to 60 minutes. It has a half-life of 3 to 5 hours. This means that you want to cut down the caffeine 6 hours before your sleeping time if not you’ll be wide awake even when you’re on bed with the lights off!

I learnt this lesson the hard way previously when I was indulging in a Thai Milk Tea slightly before my dinner time and I am literally wide awake till 4am in the morning! The key is to understand your body and regulate our caffeine intake accordingly!

2. Not Unwinding

Everyone has their definition of unwinding. Some may be in the form of journaling, listening to the music, diving into their social media platforms or even games! After a day of school or work, it is essential for us to have some sort of Me-Time as a form of unwinding. You wouldn’t want to dive straight into bed immediately after an intense meeting or clearing of work because your mind and heart needs a form of resolution and closure for the day. Following are some great ways to relax and unwind our mind:

  • Breathing exercises

  • Journaling

  • Make a list of the day’s triumph

  • Planning for the next day

  • Listening to some soothing music

  • Aromatherapy

  • Visualisation / Meditation

Start by figuring out what works for you as you own your nights!

3. Inconsistent Bedtime

Back in the past, my bedtime is determined by the first appointment I have the following day. Having a different set of schedule everyday makes bedtime a frustrating thing for me as I was lacking of quality sleep. Ever since I became a mum, my bedtime was more consistent as I usually go to bed with my child at 930pm. No matter what time is my first appointment, I will make sure I am up no later than 6am to start my morning routine doing my morning pages. The key to waking up early or having quality sleep is a consistent bedtime hence having a fixed body clock in you will help you achieve that!

4. Leaving your house messy

I want to start my day fresh hence having dirty dishes in the sink or unkept clothes is a big No No! I am not talking about doing a spring clean in your house every night before you sleep but at least having things kept orderly. For example, I will not want toys to be lying around the floor hence before my son goes to bed, packing the toys up is a MUST! I have read some articles on how people tidy their working desk after every work day so that they start with a clean and clutter-free desk the next day. This is something that I am working on because it takes a little more effort for me to buffer time for the packing as I am usually rushing out on the dot. Let’s see how far I can go and I shall start today!

5. Not closing your day

I’m talking about emotionally and mentally closure for ourselves. We may be facing an issue at home or at work with a co-worker. Never ever bring the negativity and grudges to the next day! The famous saying of “Don’t go to bed angry” speaks clearly on how we should resolve things in our hearts before ending the day. Some issues may be tough to solve within the day itself however having a closure in your heart by accepting the issue and preparing your mind to solve it the following day when help you have a good night sleep.

I had instances when I went to bed angry, my following day was bad, and the entire week was worst! It was only until I resolve it then I was at peace. Resolving in my heart may not necessarily be solving the main issue but it was a mindset shift that was critical for me to gain closure.

So here we have 5 things that we need to STOP doing at night for a better morning the next day! There are many resources out there however these are the 5 that works best for me.

Feel free to drop a comment on what are the key night routine habits that you have!

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