1. Take shower or bath
Your body’s temperature is at its lowest during deep sleep. A short 5 to 10-minute shower will temporarily warm up the body which will help signal your brain that it's time to slow down, helping you feel more drowsy before bed.
2. Reading is good
Reading just 15 to 30 minutes before bedtime makes you smarter by increasing vocabulary and boosting memory; thinking about (and feeling for) fictional characters fosters empathy for others in real life. A study from the University of Sussex found that reading before bed can help reduce stress by up to 68 per cent.
3. Plan your next day
That’s a simple and quick thing many leaders do each night and it helps them to get ready for the next day and know what they have to do right after they wake up, so that they won’t waste any time and can just start working on it.
4. Unplug your electronics
A study from the University of Gothenburg, Sweden found that using technology before bed can increase your amount of stress. "Staring at the screen and 'checking out' teaches our minds to avoid its stresses not actually allowing the mind to release or relax”.
5. Meditate and relax
A study has shown that "If you can spend five to 10 minutes in a comfortable position breathing into your belly, inhaling and exhaling slowly and steadily, you will wind down and feel ready for bed."
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