And what you can do instead.
Did you ever ask yourself why some people always seem to be well-rested and energized while you need a big cup of coffee to feel awake?
Or did you tell yourself that you’ll go to bed earlier but ended up glued to your phone to realize it’s past midnight and you’re still wide awake?
Well, you’re not alone. Surveys show that less than 50% of American adults get enough sleep and more than half of the sample said their sleep quality is poor or fair.
That’s partly because we spend our evenings on the wrong activities. We watch tv, order unhealthy foods, end up in arguments with our loved ones, and spend the last 30 minutes in bed scrolling through TikTok or Instagram feeds.
With all these routines being ordinary, it’s no surprise that most people feel drained instead of energized.
But the good news is that you can change the game. You can be one of those people who sleep with ease, wake up feeling refreshed, and spend their days happily and productively.
And most importantly, you don’t need to build dozens of new habits, take supplements, work out seven times per week, and be a super-human to take your life to the next level.
Changing the way you sleep and live often comes down to eliminating the subtle habits that might’ve been manipulating you for years or even decades.
Don’t try to get more done.
I never had a real “job.” I started my journey as an entrepreneur besides my studies and a full-time internship when I was 19 years old. Working late at night was normal as it was the only way to make progress despite my busy schedule.
And just until a few weeks ago, my office was my living room, which made it hard to set boundaries between private life and work.
As a result, I often ended up working late at night, even if I didn’t have to. It was just tempting to check emails or get a few more things done when I was sitting on the couch after a long workday.
This mostly happened because I measured my productivity by the hours I worked and items I crossed off my to-do list.
What happened is that I ended up being unproductive, ineffective, and unhappy.
The truth is, you can’t work productively when on the couch or in your bed anyway.
On top of that, taking your work-related problems to bed means you’re never fully able to detach and recover, but that’s exactly what we need.
According to Ruchir Patel, medical director of the Insomnia and Sleep Institute of Arizona, doing mentally stimulating activities in bed makes us believe that the bed is a place to stay awake and work.
This mental association makes it harder to fall asleep and rest well.
What to do instead:
The best thing you can do after a day of work is shutting down your devices and getting some rest.
Go outside and move your body. Cook yourself a nice, healthy meal. Read great books. Spend time with your loved ones, slow down, and take care of yourself.
Focus on resting well, so you can be more effective and efficient tomorrow, no matter how much you got done today.
The truth is, you’ll never be “done” with work, so you can also take some time to enjoy what matters most: life.
If you’re struggling to let go of your to-do list, try creating an end-of-work ritual.
After finishing the last task on your to-do list, follow a routine that tells your body and brain that you’re done.
For me, this includes preparing my to-do list for the next day, closing all applications and browsers, and cleaning up my desk.
That’s my “mental reset” at the end of a workday, no matter if I worked for 30 minutes or 8 hours.
Additionally, I often go on a walk or do some grocery shopping. Sometimes, I end up scrolling my Instagram news feed for an hour. You don’t need to be perfect to live a good life. Just give your best and take small steps to help you get closer to your desired lifestyle and results every day.
But make sure your laptop stays away from your bed.
Don’t let decision fatigue mess up with your life
If you ever tried to make a decision late at night and struggled, you experienced decision fatigue.
At the end of the day, our willpower is used up, and we’re mentally exhausted, even if we didn’t do any hard tasks. Rest is a natural part of life, and it’s not just about recovering our bodies but also our minds.
Think of your willpower as a battery. The more you use it, the more often you need to recharge it. But what most people don’t know is that we’re using our willpower all the time by making hundreds, sometimes even thousands, of decisions every day.
What to do instead:
If you want decision-making to be easy, don’t do it late at night. Instead, make important decisions throughout the day after taking a break, eating some healthy snacks, and feeling energized.
Don’t expect your mind to operate at 100 % after a full day of coping with this crazy thing called life.
Don’t order that pizza (but also don’t do that workout)
After a long day of work, it can be tempting to skip the cooking and order an XXL pizza, but the problem is that your body isn’t made for that late-night sin.
When you’re sleeping, your digestive tract is meant to rest as well.
You shouldn’t go to bed feeling hungry, but whenever possible, choose light and healthy meals for dinner. This will help you fall asleep easier and get uninterrupted sleep.
Similarly, start avoiding caffeinated drinks in the afternoon, and early evenings, so your body can digest the caffeine until bedtime.
Most people struggling with sleep problems aren’t aware of the fact that their afternoon coffees might be messing up with their sleep.
They consume too much caffeine, can’t sleep well at night, wake up feeling exhausted, drink a cup of coffee as soon as they get up, and end up in a doom loop of coffee and bad sleep.
Another common mistake is exercising late at night. Of course, you should move your body, but late evenings aren’t the best choice for a sweaty workout.
Getting your heart rate up late at night can cause struggles when trying to fall asleep, so it’s better to work out at least three hours before going to bed. This is particularly true for vigorous workouts such as HIIT, running, or heavy lifting.
Moderate intense activities such as yoga, swimming, or stretching, however, are fine up to an hour before bedtime.
What to do instead:
To sleep better and wake up more energized, avoid carb-heavy and fatty meals late at night. Instead, consume light and nourishing food. Whenever possible, eat dinner earlier instead of later, so your body has enough time to digest the food.
Make sure to avoid caffeine in the afternoon or evening. For better sleep, you could try herbal teas such as camomille, lavender, or mint.
Moving your body is important and good, but avoid excessive workouts close to bedtime.
If it’s late and you couldn’t work out yet, choose moderate-intensity activities such as a walk, swimming, or yoga and give your body enough time to calm down after the exercise.
Your brain is not a trash dump.
Growing up, the TV was always the center of our home. It was always on, whether we were eating, having guests over, or having arguments.
I even remember moments when Turkish series were running in the background while I was blowing out the candles of my birthday cake.
Back then, I thought this was normal. Looking back, it was horrible because our brains were constantly being bombarded with news (which are mostly negative) and nonsense information or entertainment.
If you want to live a good life, you need to be careful about the content and information you consume.
Staying up to date on world news is nice, but the truth is that watching the news before going to bed will likely make you feel anxious and worried, not well-informed.
Negative emotions before going to bed can strongly influence the quality of your sleep and rest. Whenever possible, stay away from watching the news or arguing with your partner late at night. And be careful about the information you consume in general. Life’s too short to be worried all the time.
“Your calm mind is the ultimate weapon against your challenges.”
— Bryant McGill
What to do instead:
Instead of bombarding your brain with negativity and fear, surround yourself with positive, uplifting content and people.
Spend your evenings doing something good for yourself and those around you.
Read books that make you feel good instead of bad. Do some stretching exercises. Take a relaxing bath. Listen to calming music or a guided meditation.
Life is busy anyway, so make some space for relaxation and good vibes when ending your days.
Repetition isn’t boring; it’s effective.
Strong routines are the backbone of a happy, productive, and successful life.
Without routines, you’ll waste vast amounts of your time wondering if you should do this or that.
Repetition doesn’t make your life boring. It makes everything easier. If you know exactly what you want to do in the evening, you’ll have more time and energy to think about all the other things in your life.
What to do instead:
Build an evening routine and stick to it on as many days of the year as possible. Don’t expect yourself to be perfect, but give your best to stay consistent.
Go to bed at the same time, follow the same end-of-work ritual, and do the same activities to calm down before going to bed.
View your habits as your superpower instead of treating them as a challenge.
Final thoughts
Doing the right things in the evening can influence all areas of your life.
A proper evening routine will help you feel more relaxed, be well-rested, take time for yourself, and enjoy the beauty and stillness of life, even when everything seems to be hectic.
A good life results from good habits, but most importantly, it’s about avoiding the harmful practices we’re often used to. As Mike Murdock once said:
“The secret of your future is hidden in your daily routine.”
If you’re serious about making a change in your life, start by avoiding the five sins each evening and watch your wellbeing, health, productivity, and happiness rise.
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