I developed the following ’’ritual’’ over the last 2 years from taking tips from Tim Ferriss and some articles I’ve read in the past and it has worked wonders for me.
I can recommend you to stick to a morning and evening routine to get the best out of your day and to achieve your goals.
The amount of sleep each person needs depends on many factors, including health, age, physical and mental activity.
If you get around 8 hours of sleep, you are on the safe side (I am talking about 8 hours of quality sleep, not 8 hours of lying in the bed, so make sure you add about 15 minutes for the time it takes you to fall asleep).
If its possible try to go to bed every night at the same time that your body will be able to develop a healthy sleeping rhythm.
If you are sensitive to caffeine, don’t drink it 5 hours prior your sleep.
Finish your physical activity at least 3 hours before you go to sleep because its difficult for the body to calm down after excessive sport (of course some people fall asleep immediately after sport but for the most, it’s not the case).
Different views exist on when to have the last meal before your bedtime.
For me, it’s fine to eat something 2 hours before I go to sleep but I think its best if you find out what works best for you.
After I had my dinner I turn off the lights in the apartment (by making your apartment darker your body releases a hormone called Melatonin which signals your body that it’s time to prepare for sleep, and it helps you feel drowsy) except one little reading lamp next to my bed and bring some water to boil for my evening tea.
Put your phone into flight mode and turn off all other electronic devices.
Now comes the most important part:
While the water boils I write down (doesn’t matter if on an iPhone or a piece of paper) the things I will accomplish the next day and when I will do those tasks.
By doing this you will
- Be more productive because you won’t waste time the next morning thinking of your plans for the day.
- You won’t cuddle under your blanket a few more minutes since you decided yesterday that you will be in the gym in 40 minutes to kick some ass.
- Sleep much better because you have eliminated all your thoughts and ideas which kept you awake many nights before by writing them down.
After I figured out my goals for the next day there’s one last thing I will write down.
I’ll ask myself ”What could i’ve done better today?“.
There’s always an answer to this question, I write it down and compare the next days if I have learned from my mistakes of the previous days.
This will help you to become a better human every day.
If you don’t write it down it’s like your own mistakes wouldn’t exist and trust me you will learn more by writing your thoughts down than having them flying around in your head.
Now its time for my special tea.
- 1 cup of hot water
- 1 herbal tea (Nighty Night Valerian Tea for example)
- 2 tbsp of Unfiltered Apple Cider Vinegar
- 1 tbsp of Organic Raw Honey
I got this idea from best selling author Tim Ferriss and tried it out the following evening and I slept much deeper than I usually did.
Next day I did research on why this combination works so fine as a sleeping cocktail.Here are the facts: The Chinese have used honey for centuries to treat sleeping conditions.The sugars in honey naturally increase our insulin levels and produce serotonin, which is the hormone that improves our mood and relaxes us. Apple cider vinegar triggers the release of tryptophan, a substance that is metabolized into serotonin and promotes general health. Tim also said that this tea eliminates lactic acid (which is the result of physical and emotional stress) from your body which causes this tranquilizing effect.
1 hour before I go to sleep while drinking my tea I read some fictional book like The Alchemist (normally I’m not a fiction reader) which relaxes me and puts me in some other world.
Most of the times I barely can’t hold my eyes open this one hour reading the book and fighting against the will to close my eyes makes me even more tired.
The last thing I do is opening the windows fully while I’m the bathroom for about 10 minutes and leave them half open when I finally go to sleep.
It may sound a little much to do but when you make those tasks a habit it will be just as normal as brushing your teeth.
Feel free to try out this ritual and let me know if it worked for you.
Until next time,