As a digital nomad, you know that your schedule can be unpredictable.
That’s why creating a night routine can help ensure that you get the rest you need, even when life is chaotic.
Just as the quality of your day is affected by your actions in the first hour of the morning – what you eat for breakfast, how well you’ve slept, whether you’ve exercised – so too is the quality of your night affected by your actions in the last hour before bed.
Creating a night routine can help to wind down after a hectic day and set you up for a good night’s sleep.
Each person needs to sleep about five full sleep cycles that last about 90 minutes each.
If you wake up in the morning exhausted, it is a sign that you do not sleep enough hours, or that the quality of your sleep is poor – and this can have a major impact on your productivity, creativity, and overall wellbeing.
There are a few key things that you can do in the last hour before bed to help improve the quality of your sleep:
1. Avoid screens
Using screens exposes us to blue light, which suppresses the production of melatonin, a hormone that helps to regulate our sleep cycles.
In different words, the blue light from your cellphone makes you think and behave as if you were in daytime mode.
Replace the night on social media with reading a book, listening to a podcast, or just staring at the ceiling, and you’ll see that sleep comes more easily.
2. Put your cell phone on airplane mode
You don’t want to get up in the morning into Mr. Zuckerberg’s digital casino, do you?
Don’t let notifications disrupt your sanity: you have your own operating system, and you don’t want viruses and bugs getting into your bios in the morning.
3. Nature music while sleeping
Something is soothing and harmonious about the sounds of winter (especially the rain): they help to release troublesome thoughts and put the mind in a calmer and more relaxed place.
I use the “Calm” app, which has a great selection of nature sounds that you can mix and match to create your perfect sleep environment.
If you don’t want to use an app, you can also find many nature videos on YouTube with rain, thunderstorms, and other calming sounds.
4. Don’t drink coffee in the afternoon
It takes the body about ten hours to get rid of the caffeine you have accumulated since the last coffee.
Do you think coffee does not affect you? You are wrong: even when you fall asleep, the caffeine affects the quality of your sleep, and you will wake up in the middle of the night for a few seconds – a disruption in your sleep cycles. By the way, alcohol has a similar effect.
5. Don’t watch the news or read the news
The news is stressful. It’s full of drama and negativity, and it can make you anxious about things that you have no control over.
Want to dream about Covid, violence, and the war between Russia and Ukraine after a great day in Bansko? sorry but I don’t.
6. Get your body used to sleeping and getting up at the same time
If you can, try to wake up and go to bed at the same time every day, even on weekends.
This will help to regulate your body’s natural sleep cycle and make it easier to fall asleep at night.
Note: That doesn’t mean you have to get up earlier.
There are quite a few successful people who go to bed at two in the morning and get up at ten – as long as they are careful about the quality and duration of sleep.
7. Sleep 7-8 hours a night
The National Sleep Foundation recommends that adults sleep seven to eight hours a night.
This may seem like a lot, but remember that sleep is crucial for productivity, creativity, and overall wellbeing.
If you find it difficult to get seven or eight hours of sleep a night, try taking a nap during the day.
A 20-30 minute nap can help to improve energy levels and cognitive function.
Just make sure not to nap for too long, as this can make it harder to fall asleep at night.
8. Automatic writing
We think between six thousand and sixty thousand thoughts during the day (research results are scattered).
We carry the same thoughts to bed with us, hold on to them tightly, brood over them obsessively, and refuse to let go.
But it doesn’t have to be that way.
Take a page and a pen, and write down all the thoughts that bother you.
Let your monkey mind radically express itself before you fall into bed and sink into a deep sleep.
9. Wind down with a relaxing activity
Choose an activity that helps you to relax and forget about the day’s stressors.
This could be reading, taking a bath, meditating, listening to music, or spending time in nature.
Find something that works for you and make it part of your nightly routine.
Deep, continuous, and quality sleep is the cornerstone of quality of life – don’t give it up.
Without it, you will not have a truly high quality of life, you will not have real peace of mind, and your potential will not be realized in this world – no matter where you travel or work.
So, make sure to follow these tips to get the best sleep possible.
Your future self will thank you for it!
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