{"id":13129,"date":"2018-03-04T19:32:31","date_gmt":"2018-03-04T19:32:31","guid":{"rendered":"https:\/\/focusme.com\/?p=13129"},"modified":"2025-02-13T09:10:25","modified_gmt":"2025-02-13T09:10:25","slug":"the-magic-of-the-evening-how-to-establish-a-good-night-sleep","status":"publish","type":"post","link":"https:\/\/focusme.com\/de\/blog\/the-magic-of-the-evening-how-to-establish-a-good-night-sleep\/","title":{"rendered":"The magic of the evening – How to establish a good night sleep"},"content":{"rendered":"

Morning habits<\/em><\/strong> are easy to come by as they usually form out of necessity. Start the coffee (or tea) pot, walk the dog, make lunches, get the family out the door, start your commute. The morning ritual<\/em><\/strong> is just a slight modification of this; adding in the things that you<\/em> want to do to help grow your productivity. Maybe it\u2019s 30 minutes of yoga, or deep breathing exercises, or simply reciting your affirmations while making the kids\u2019 sandwiches. Whatever it is, it helps ground you, focus your mind, and start the day off in the best possible way to help you achieve your goals.<\/p>\n

So, why not a nighttime ritual as well?<\/h2>\n

Well, nights can be unpredictable. Evenings are the \u2018remainders section\u2019 of your day. Anything that you didn\u2019t get to, or that cropped-up at the last minute, gets pushed off until the end of the day \u2014 after all of your \u201cmust do\u2019s\u201d are ticked-off the list. It\u2019s also when we socialize. A last minute gathering after work, or a dinner-date, or getting sucked-in to a made-for-TV movie. Most of us don\u2019t have an alarm clock beckoning us off to bed (not a bad idea though, see below), and as a result, we push it to the end, rush through a face-wash, and pass-out with an e-reader resting on our chin.<\/p>\n

The next morning we wake with a \u201cWhere was I?\u201d<\/em> and start the cycle over again.<\/strong><\/p>\n

If any of this sounds familiar, implementing a nighttime ritual, no matter how basic, can help you wake up with the focus you need to crush your goals for the day. Experiment with different combinations until you come up with whatever works for you, and have something you feel you can easily stick with.<\/p>\n

Start by determining when you need to wake up and then count back the number of hours of sleep that you would find ideal, and try setting that<\/em> as your non-negotiable bedtime. From there you can schedule your routine. (To help with this have a look at the <\/em>Bedtime<\/em><\/strong> feature which is built-in to the <\/em>Clock<\/em><\/strong> app on iOS devices, or the third-party <\/em>SleepyTime<\/em><\/strong> app for Android.)<\/em><\/p>\n

Let\u2019s say you estimate it\u2019s going to take you 40 minutes to get through your routine, set a reminder for yourself 40 minutes before your planned bedtime and see how it works. This is a fluid process. If your numbers are way off, adjust and try again. Don\u2019t be discouraged. Experiment!<\/p>\n

The following are some elements you may want to incorporate into your routine:<\/h2>\n

\"A<\/p>\n

Unsplash<\/em><\/p>\n