The way you end your day is as important as how you start it. In some respects, it is more important because the end of the day leads up to that crucial precursor to the next day – sleep!
The things you do at the end of the day greatly affect the quality of your sleep. I don’t need to tell you that the higher the quality of your sleep the better your day will be.
The second aspect is the things you feed your mind at the end of the day. The things you watch, hear, read, write, and think about will be processed by your incredibly powerful subconscious mind while you sleep. Feed it uplifting information and goals and your subconscious mind will lock that in and work on solutions during the night. Feed your subconscious mind depressing stuff and it will lock that in and process it as well — sometimes in the form of nightmares.
If you want the highest quality and most productive sleep possible and feel great the next day, follow the protocol described below.
Avoid Alcohol & Caffeine
Both alcohol and caffeine disrupt sleep and cause awakenings during the night. Alcohol may put you out initially but as the withdrawal begins, you’ll be unable to sleep restfully if at all.
To wake up fully refreshed and energized don’t drink alcohol or caffeine (coffee, energy drinks, & many sodas) at least 3 hours before going to bed. Most medical experts that I came across during my online research recommend stopping 4-6 hours ahead if you have any problems with getting a good night’s sleep.
Take a Walk
Taking a walk clears your mind, fills your body with fresh air, and gives you some light aerobic exercise. I don’t recommend anything intense like running or jogging late in the evening as it could prevent you from getting to sleep.
I have found that the best time to take a walk is just before or right after dinner.
Shun the News
You don’t want the last images you see and the last words you hear at the end of the day to be about all the horrible events that happened in the world and especially in your town. Imagine how your subconscious mind processes this junk while you sleep.
Most of the news is dramatized stories about tragic things. The rest is opinions, predictions, and commercials. Rarely do news broadcasts present any useful information that you couldn’t get with a 30-second scan of a news site on the Internet.
Fill this time with inspiring images and words instead.
Devour Inspiring Books & Videos
Feed your mind with uplifting personal growth information by reading inspiring books and watching educational videos and documentaries. Learn something new that will enhance your life. Expand your knowledge in areas of interest to you.
Many people spend the end of the day watching television. Most television shows do not provide any useful personal growth information. The characters are called “actors” for good reason. And the programs are called “shows” because that’s what they are. The shows are designed to seductively “entertain” you while you’re being sold products during commercials that make the actors and producers ridiculously wealthy.
Put your time to better use by filling your mind with valuable and inspiring information.
Count Your Blessings
It’s important to maintain an attitude of being grateful. This will keep your mood upbeat and feed your mind with positive thoughts before you go to sleep. You do this by reviewing all the things in your life for which you are thankful.
The opposite of this would be to go over all your problems and things that are missing in your life. This will make your sleep restless at best.
No matter what challenges you may be facing, you can always find things to be grateful about. The more you do this, the better equipped you’ll be mentally and physically to face and solve your problems.
Be an eternal optimist.
Review Your Goals
Reviewing your goals is one of the most important things you can do at the end of the day. This habit will keep you on track and motivated.
Most importantly, reviewing your goals will firmly establish them in your subconscious mind. Then your subconscious mind will go to work on finding the best way to achieve them while you sleep!
Your review should include your short-term goals (daily, weekly, monthly), long-term goals (quarter, yearly, and beyond), and projects you’re currently working on.
I get so many great ideas and solutions during the night by reviewing my goals and projects, that I keep a small notepad on the table next to my bed. It’s not usual for me to fill several pages during a single night.
If you’re going to start reviewing your goals before you go to sleep, be sure to have a notepad and pen handy. You don’t want to let the good stuff past you. 🙂
The best way to end the day is to select activities that improve your life. If you just do as most people do, you’ll likely live an average life. Unfortunately, statistics on the health and wealth of the average person is quite unpleasant. Be uncommon!