Before going to bed, play less on mobile phones and watch less TV.

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Editor’s note: Most of the nightlife of contemporary people is occupied by TVs, mobile phones, and colorful entertainment activities. The time left for silence and sleep has been squeezed out. In order to ensure energetic and efficient the next day, you must have high-quality sleep the night before. The author provides 9 methods for a good night ’s sleep in the article. It is simple and easy to use, and the test is effective. . This article is translated from medium, article author Brian Rowe, original title 9 Things You Should Do Before You Go to Sleep.

To get a good night ’s sleep, it is best to do these 9 things before going to bed.

Image source: Gregory Pappas at Unsplash

For me, working efficiently in the morning is as difficult as staying up late at night. To be honest, I want to relax and fall asleep as soon as possible, so that having a more comfortable tomorrow is a very, very luxurious thing.

For many nights, I am doing these two meaningless things …

  • Watching TV aimlessly, not even letting out local news at 11:00 (although the content is lacking in quality)

  • Brush your phone aimlessly until the phone is dead

    Did you know? My phone often crashes, I think this is a good thing, because my night should not be spent in an hour and hour of screen-swapping time, and I think you should not.

    When you stare at the screen all day—especially a few hours before bedtime—you may toss and turn for a long time after turning off the lights, or even sleepless all night, and then endure a nearly fruitless tomorrow.

    In the past two weeks, I have finally started to improve my daily life. Especially now, I spend most of my time at home. I can happily tell you that my sleep quality is better now. , And my work efficiency is higher the next morning!

    Here is what you should consider trying in the future—no—now9 things!

    Turn off the TV and stay away from the phone at least one hour before going to bed

    Doing so will have a miraculously positive effect on your sleep. I know that many people will continue to watch TV and play with their mobile phones until the moment they decide to put their head on the pillow and sleep. IMHO, this is not very good. What’s worse is that some people don’t turn off the TV when they sleep. This kind of behavior actually often interrupts your sleep and makes you feel dizzy when you wake up.

    I used to watch the news before going to bed at night, but in the past two weeks I finally stopped watching the news, and I no longer check my phone late at night. I usually go to bed around 11:30, so I must turn off the TV before 10:30 and put the phone aside. I can read any news I need tomorrow morning, and I do n’t need them before going to bed.

    You do n’t need it either. It is not difficult to stay away from TVs and mobile phones, but I tell you that at the end of the day, as long as not staring at the screen for an hour will have a magical effect on your sleep and mental health. We spent too much time in front of TVs and mobile phones. In the long run, forcing yourself to stay away from your mobile phone and TV late at night will benefit you a lot.

    Read at least 10 minutes

    What do I do at night after I stop watching local news? I started reading more books. A few weeks ago, I installed a night light next to the bed, and now I have at least two or three books in my dresser drawer, within reach.

    I also like reading in the morning, but I especially like reading in the evening, because doing so can completely relax my brain. I feel calm and focused, and the more books I read, the more tired I feel. Sometimes I can read books for 30 minutes or more, but sometimes I can only read books for 10 to 15 minutes before bed.

    At the beginning, set a 10-minute reading time to ensure that this is a physical book, not an e-book. Hold the “real” book in your hand and read a few pages every night instead of blindly reading the news. In the following days, you will feel better and your sleep quality will be better.

    Do n’t eat or drink at least two hours before going to bed

    A fitness coach taught me this rule about 15 years ago. Since then, I have been trying my best to comply with it. I am not sure if he is 100% correct. Maybe there are some foods and drinks that you can eat before going to bed, they will not affect your health, nor will it affect your sleep. (However, alcohol is definitely not one of them.)

    But I always think that one thing makes sense, that is, do not eat or drink anything during the last two hours of a day (except, of course, drinking water). This is scientific, because if you sit for long periods of time at night, any calories and fat you consume will stay in your body while you are asleep. I definitely feel this way when I eat too late for dinner and have to go to bed an hour in advance. It ’s hard to fall asleep, and you oftenFeeling sick and uncomfortable.

    This does not mean that you must stop eating after a strict time, such as 7:30. I also often hear the words: If you happen to eat dinner a little late, try to go to bed later. When you eat late and go to bed early, it is difficult for you to fall asleep. So at a reasonable time, stop eating as much as you can, so that when you go to bed, you will not feel hungry or full, but feel good.

    Listen to some suitable music

    In the past two weeks, in addition to reading in bed, I have done one thing, that is, let Alexa play some music for me. Music and reading can soothe your body and mind before you fall asleep, especially environmental music, especially the works of artists like Moby and Broken Social Scene, which can put you into a comfortable mental state.

    A few months ago, I bought an Alexa and put it in the bedroom. I have been trying to play tricks on it. I will play some music before going to bed at night, and I will put it when I really lie in bed music. The music it plays is great and soothing, as is the correct music in the original soundtrack of movies and TV. Now I am in love with the soundtrack of movies such as “The Redemption of Shawshank”, “The City of Philharmonic”, “Strange Things” and “Shuangfeng”.

    The key is to try different artists and types of music to see who can make you relax late at night. You do n’t want to play music that makes your heart beat faster. In any case, you do not create an environment that keeps you awake. Find something that will calm you down and make you happy in the precious minutes before bed.

    Take a hot bath

    In the past few weeks, I have started to take more and more hot baths before going to bed at night. Bathing is always a bit difficult for me because I am too tall, but in the end, I found a way to make bathing very comfortable and relaxing.

    I often bring a few books next to the bathtub. For the first ten minutes or so, I filled the bathtub with warm (not hot) water, and I tried to relax with my eyes closed. Sometimes I use foam, sometimes not. The most important thing is to feel relaxed, so if the foam makes you feel relaxed, it is okay to put a little foam. What relaxes me the most is that when the water temperature is right, I pick up a book and spend 20 to 30 minutes immersed in a wonderful story.

    Do you know what makes bathing a higher level? That is to play some suitable music in the room. What you need is soft and gentle music, it will not interfere with your concentration. I tell you these three things-music, books and warm water-will bring a sense of peace, this feeling is difficult to bring you other things.

    Just do n’t take your phone with you when you take a shower, because doing so will make you unable to calm down and concentrate. Again, turn off the TV, stay away from the phone during the last two hours before going to bed, and leavePlaying with a mobile phone is not good for you.


    I think more things to do in the morning and evening are meditation. I really want to do this on the bed with soft music next to it, without irrelevant noise from the TV screen or the phone.

    Meditation can calm you down immediately and make you sleep well. Don’t pay attention to anything that can stop your thoughts from passing, and turn your attention to your breathing, heartbeat, and your spiritual world. Meditation has the ability to create miracles in all aspects of your life, and these miracles will help you successfully fall asleep.

    You need to find an effective meditation therapy for you. Meditation is a way to make us sleep well that cannot be ignored.

    Write a diary

    Putting a diary by the bed is very important. There are many reasons. One of the important reasons is that you can express your gratitude for this day in the few minutes before bed. Before you turn off the lights, you should spend a minute or two writing a diary.

    I have done this every night for the past two weeks. I really like to write my thoughts in a black hardcover diary. I will use this diary in the morning. Again, I will not spend a long time writing a diary, usually two to three minutes, and a maximum of five minutes. Sometimes, I simply record the whole day’s running account; sometimes, I express my gratitude and gratitude; sometimes, I will write down one or two creative lives that I might want to be on the next day To further explore the idea.

    You can write anything you want, as long as it calms your mind and makes you sleep well. If you do n’t know what to write, then write something that you will appreciate. What are the three things you are most grateful for? Who is the person you want to thank? Even just writing these words of gratitude for a minute or two will make your mental state and sleep very different.

    Turn off all lights

    More than ten years ago, I started turning off the lights before going to bed at night, and my sleep became better. Yes, I turned off all the lights and left none, including any lights in the bedroom, bathroom or corridor, and even the faint night light in the corner of the room.

    You’d better turn off all the glowing things, and make your bedroom as dark as possible. Even a hint of light from the other side of the room can make it hard to fall asleep. Turning off all the lights is telling the world, and it is also telling you that today is over, and it ’s time to say good night. Even if your eyes are closed, your eyes will still receive the weak light nearby, so do all you can to eliminate all light sources.

    Of course, you may have some lights in your bedroom, and you ca n’t turn them off for whatever reason. Every night, you may have to reach out awkwardly behind a tall object to unplug it. In fact, there is no need to do so absolutely. But if you want better sleep quality at night, keep your bedroom as dark as possible.

    Try to sleep at the same time every night

    This is the last important strategy for getting a good night ’s sleep. You can do all the things I suggested—read a book, write a diary, listen to the music around you, take a hot bath—but if you sleep at different times every night, these things may have effects and It won’t be so significant.

    I suggest you make sure you wake up at the same time every day and sleep at the same time. When your body adapts to this rhythm after a few weeks, you will find that you sleep better, do not lose sleep all night, and do not suddenly open your eyes at 5 in the morning and toss and turn before going to work.

    Of course, this does not mean that you must go to bed at the same time every night. There is no need to be so strict. No one can really abide by this strict schedule, and I will not ask you to do so. You can control the time fluctuation within half an hour. If you plan to sleep around 11:30, then 11:15 and 11:45 will do. But if your goal is to go to bed at 11:30 every night, then do n’t go to bed at 12:15 the night before and go to bed at 10:45 the next night. If possible, try to stay within the same half hour.

    Of course, there are always unexpected things in life, but things happen to me, you ca n’t act according to plan every night. Just try to make sure you go to bed at a fixed time, and then turn off the lights. The key to all of this is to sleep more efficiently tomorrow night, allowing your body to get used to sleeping at the same time every night, which will have a magical effect on you in the long run.

    Find the method that suits you best

    I do n’t recommend that you try all nine of these things the first night, but you can definitely try some of them and try other methods later this week.

    I would like to say that it is best to turn off the TV and stay away from the phone one hour before going to bed the first night. Do not eat or drink anything other than water for two hours before going to bed. Take a hot bath and read at least ten minute. When you go to bed, be sure to turn off all lights before going to bed. Following these five steps is a good start, but in the next few weeks, you can also try to listen to music, practice meditation, write a diary, and sleep at the same time every night.

    A good night ’s sleep is a very important thing, so that you can be more efficient the next day, so try these methods and see what works best for you.

    Translator: Xitang