Your shut-down sequence - before bedtime - creates the environment for you to rest, relax and sleep. Without a full rejuvenation overnight, it’s harder to take charge of your day.    In episode 15 of The Incrementalist podcast, you will learn:1. The importance of both productive tasks and restorative tasks in your evening routine. You need to review your day and plan for the next as well as relax and rest completely. If you wind down enough before your bedtime, you will have space for an effective evening routine. 2. The value of sleep and how the sleep cycle works -Stage 1 - alpha stateStage 2 - theta stateStages 3 and 4 - delta stateREM sleep 3. Ways to create a sleep sanctuary to improve sleep quality and duration4.  Key things to avoid in your evening routine - Screens (e.g. TV, computer, laptop, tablet, phone) in the 30 to 90-minute period before bedtimeDinner in the 2 to 3-hour period before bedtime Vigorous exercise and full workout in the 4 to 6-hour period before bedtimeCaffeine intake after 2 to 3 p.m. or in the 5 to 8-hour period before bedtimeAlcohol consumption in the 3-hour period before bedtime5. Key things to include in your evening routine - Productive tasks -Review your day and preview the next dayDo prep work, e.g. pick out clothes and clean up your work space and living spaceLearn new information or practice a hobbyRestorative tasks - JournalRead fiction or other nonwork-related bookEnjoy a teatime ritual with noncaffeinated herbal tea (e.g. camomile or Valerian root) about an hour before you go to bed Do gentle movement or exercisePractice relaxing breathworkPray or meditate or listen to mellow music6. The advantage of a maintaining a consistent bedtime, synching with your circadian rhythm, and building good sleep habitsResources cited: Shawn Stevenson, Sleep Smarter The Incrementalist podcast, Ep. 8, How to Plan Your Ideal WeekThe Incrementalist podcast, Ep. 14, Morning Routines and Rituals to Start Your DayMusic by:Sebastian Brian MehrDyan WilliamsCheck out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small StepsVisit website: www.dyanwilliams.comSubscribe to productivity e-newsletter

Ver todos los episodios