“I'll think about it tomorrow,” said Scarlett O'Hara, and she was far from always right. There are quite a few things to do in the morning, like taking a shower. But scientific studies prove that evening is the best time for them. And at the end, a bonus awaits you that will explain how an ordinary pencil can help you get enough sleep. We have collected 12 things for which the proverb “The morning is wiser than the evening” does not work. If you do them in the evenings, then the morning of the new day will only get better. 1. Eat some meat or cottage cheese
Avoiding food entirely a few hours before bed will only prevent you from getting enough sleep. It is best to opt for cottage cheese or meat, because they are rich in protein and tryptophan, an amino acid that improves sleep quality. Choosing a large serving of vegetables as an alternative is not a good idea before bed: you risk getting swelling and bloating.
Hunger often causes insomnia, and if you go to bed without dinner, your breakfast is likely to be too hearty. And falling asleep to the rumbled trills in the stomach is not an easy task.
2. Take a walk
Take a short walk before bed. It will help you to "step over" the worries and worries of the passing day. You will be able to enjoy peace and think about the issues that concern you. In addition, evening walks are beneficial for health and help in the fight against insomnia.
It is during the walk that new ideas or non-standard solutions to problems may come to you. It's not for nothing that Facebook CEO Mark Zuckerberg and Twitter founder Jack Dorsey love them so much.
3. Think over (or better write down) an action plan for the next day
Darren Hardy, author of The Cumulative Result, is confident that a plan of action drawn up in the evening helps maintain order in life. We often make a to-do list for the day in a hurry in the morning, and as a result, we either forget about the important ones, or take on more than we can accomplish. A well-thought-out action plan will help you not to rush in the morning, but to complete the necessary tasks step by step, without wasting precious time and energy.
Your daily routine doesn’t take away surprises and improvisations, but it’s much more difficult to unsettle you.
4. Ventilate the room
The human body contains white fat. It is he who is deposited on the body where it would be least desirable. But there is also another fat - brown. It is involved in thermoregulation of the body and is a source of energy. Studies have proven that when exposed to cold temperatures, white fat can be converted to brown, which, in turn, improves metabolism.
Despite the fact that you want to stay warm as long as possible, it is better to overpower yourself and open a window in the bedroom. You shouldn't be too cold, but cool air, even in a dream, will make brown fat work and spend energy more actively.
5. Prepare an outfit and lunch the next day
Preparing your outfit and accessories in the evening saves you time and nerves in the morning. You will save yourself from a painful, half-asleep choice, insure yourself against unpleasant surprises like a spot on your shirt noticed before leaving, and give yourself at least 15 more minutes for your morning coffee and a light warm-up.
Also, collect lunch in the evening if you are having lunch at the office, and think about what you will have for breakfast. An empty refrigerator in the morning is unlikely to charge you with positive and good mood for the day.
6. Do yoga and meditate
We often leave workouts for the morning and skip them due to lack of time. But it is evening meditation and yoga classes that are a great way to put thoughts and emotions in order, relieve stress and meet the next day open to new experience and knowledge.Recently, the practice of mindfulness - mindfulness meditation - has become very popular. Set aside at least 10 minutes before bed for a couple of easy exercises.
Many people fail to meditate, since it is very difficult to turn off the flow of thoughts in their heads and not react to extraneous sounds. In this case, it is important to turn your attention to your inner feelings. Lie down, close your eyes and mentally examine each part of your body, focusing your attention on it, and then relax it. After that, it will be much easier for you to fall asleep.
7. Take a hot shower or bath
A hot shower in the morning is not the best choice, as it will do you much more benefit in the evening. When your body temperature changes with heat, it makes you want to fall asleep more quickly. So a warm bath is a great way to fight insomnia.
However, a hot bath or shower before bedtime has several other pleasant bonuses: it calms the nerves, cleanses the pores, normalizes blood glucose levels and relaxes the spine, which is very important after an 8-hour day at the office.
8. Read a few chapters of a book you would like to remember
Scientists at the University of Sussex have proven that reading is the best way to relax, because immersion in another world distracts from current problems much more effectively than a cup of tea or listening to music. You only need to spend 6 minutes reading a book to reduce anxiety and relax your muscles.
Your brain is better at remembering exactly what you read before going to bed, and this helps students before taking exams. No smartphones or laptops - use regular books so you don't have problems with melatonin production from screen light.
9. Eat kiwi for better sleep
Many of us leave fruit in the morning, but it turns out that there are some that are much healthier to eat in the evening. For example kiwi. A study by Taiwanese scientists has proven that eating 2 kiwis an hour before bedtime for a month will help you fall asleep faster and get better sleep. Vitamins C and E in kiwi regulate the neural connections in the brain that are responsible for healthy sleep cycles and stimulate the production of serotonin.
Do not replace kiwi with lemon: get the exact opposite effect. Lemon invigorates, energizes and recharges your body. But a glass of warm water with honey and lemon will not have such an effect.
10. Drink a glass of cherry juice
Research from Louisiana State University has shown that 2 glasses of cherry juice, drunk in the late afternoon, can help you sleep better and sound better and increase sleep by almost 90 minutes. The red proanthocyanidin pigments in cherries reduce the breakdown rate of tryptophan, allowing it to work longer in your body.
Are you not a fan of cherry juice? Then include seaweed in your dinner. They are rich in omega-3 acids and can also help you sleep better and better, according to a study by Oxford scientists.
11. Comb your hair
Brushing before bed cleanses the scalp well of dead cells, dust and sebum, and a gentle massage with a soft brush helps in transporting oxygen and nutrients to the hair roots. And in the morning you won't have to unravel and put them in a hurry.
The famous British stylist Sam Barnett assures that combing your hair 2-3 times a day is enough, otherwise it becomes more oily and brittle. And the ritual "you have to brush your hair 100 times" does not stand up to criticism.
12. Analyze the past day
Analyze the day you lived, remember all the good things that happened to you, think about what you would like to change, make a few entries in your diary, if you keep it. Research proves that analyzing your day (even if it was not the best) is very useful. Well, if there are not enough positive emotions before going to bed, do something pleasant - at least cuddle the cat.
Happiness lies in the ability to enjoy the present.Nothing is permanent in life. Most of us only manage to spend an evening with our loved ones, and even then not always. Thank them for all the good things and tell them how much you love them.
Bonus: a pencil will help with snoring and headaches
If one of your household members snores in their sleep (or maybe even you), we recommend doing a set of exercises to strengthen the muscles of the upper palate, because they are weakened in snoring people. To perform one of them, you need to clamp a pencil with your teeth in your free time and hold it in your mouth for 5-10 minutes.
This simple exercise can also relieve minor headaches by relaxing the desired muscles.