The Night Routine the Day Before to Make the Next Morning the Best

Long time no see!!!
It has been five months since my last post... I am so sorry💦
My main job became incredibly busy, and I ended up damaging my health a little.
You shouldn't push yourself too hard; please take care of yourselves too!
I'm restarting from today, so I look forward to your support~!

Now, last time I wrote about the morning routine I practice.
As the proverb says, "The early bird catches the worm," it is important to make effective use of your morning time to start a fulfilling day.
However, to achieve the best morning routine, it is impossible to do so just by waking up early; how you spend the night before has a huge impact. To ensure high-quality sleep and welcome the morning in a relaxed state of mind and body, I will introduce some night habits you can start today.

1. Finish dinner at least 3 hours before bedtime
Digestive activity is one of the factors that lowers sleep quality. Try to finish dinner at least 3 hours before bedtime and focus on eating things that are easy to digest. In particular, avoid greasy foods and drinks containing caffeine; warm soups, vegetables, and other items that warm the body are recommended.

2. Caffeine and alcohol before bed are a no-go
Caffeine has a stimulating effect, and alcohol has the effect of making sleep shallower. For high-quality sleep, avoid caffeine intake before bed and try to keep alcohol consumption moderate. If you really want to drink something, caffeine-free herbal tea or hot water is recommended.

3. Give your brain a rest with a digital detox
Blue light emitted from screens like smartphones and computers can suppress the secretion of melatonin, a sleep hormone, and potentially lower sleep quality. From one hour before bedtime, refrain from using digital devices and incorporate relaxing activities such as reading or meditation.

4. Loosen up your mind and body with light stretching or yoga
Light stretching or yoga has the effect of relieving muscle tension and relaxing the mind and body. By doing about 10 minutes of stretching or yoga before bed, you can encourage smooth sleep onset and get high-quality sleep.
However, be careful, as intense exercise causes the brain to secrete "dopamine," which puts you in an excited state and can actually hinder sleep.

5. Finish preparations for the next day
To make effective use of your morning time, it is important to finish preparations for the next day the night before. By choosing the clothes you will wear, preparing breakfast, and packing your belongings, you can make effective use of your morning time and start your day with ease.

6. Prepare your bedroom environment
To get comfortable sleep, it is important to prepare your bedroom environment. Try to keep the room temperature around 18–20°C and maintain appropriate humidity. Also, using blackout curtains or eye masks to block out light is effective.
I even close the shutters so that absolutely no light enters my room (lol).

7. End the day with a feeling of gratitude
Writing down three good things that happened today before going to bed, or simply feeling grateful, can increase your sense of happiness and help you fall asleep with positive feelings.
If you write down your gratitude in a notebook every day and keep adding to it, the amount will become quite significant, so it's also fun to look back on it later!

By practicing these night habits, you can ensure high-quality sleep and welcome the morning feeling refreshed in both mind and body.

I wrote about night routines this time; what did you think?
Please try incorporating what you can starting today to achieve the best morning routine!!