Day 3: Evening Routine That Puts You In Sleep Early

Day 3: Design your own evening routine

An evening routine is a series of tasks right before you go to bed. The benefit is that the more you do it, the more your body will get used to going to sleep after doing these things which will make it easier to pass out when you know you need to.

Things to include:

• Reading
• Writing
• Reflecting on the day
• Hydrating
• Planning your goals for tomorrow

Things to avoid:

• Bright lights
• Email / social media
• Food
• Exercise, or anything stimulating (video games, etc.)

Find the best routine and do it at the same time every night. The routine can last for 15 minutes to an hour, depending on how many items you want to include.

Possible barriers and how to overcome it

When you’re first trying to sleep and wake up earlier, staying up late on weekends will mess you up. Commit to sleeping and waking up at the same time every day, even on the weekends, for three weeks. That will make it easier to bounce back when you stay out late on the weekends in the future.

Make use of your calendar to make your habit stick. Mark a red cross for the days you manage to sleep early and follow your evening routine. Use your chain of marked off days as a motivator.If you want the early riser habit to stick, you need to not seriously mess it up for at least 28 days.

Today’s checklist

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