8 relaxing evening habits

After work, you have dinner, then watch TV shows, lying on the couch, or late into the night sticks to your phone. In the morning, wake up unrefreshed and feel the burn by the middle of the week. Entrepreneur Thomas Oppong I toldHow to cope with this by means of simple evening rituals.

1. Prepare for tomorrow

Choose clothing that will put to work, put in a prominent place in shape, if you are going to practice, fold in the bag all the necessary documents. Then write down how you would like to spend the morning. Tomorrow you will be more productive, because everything you need is already at hand.

Imagine the reverse situation, when you are ready for a new day. You overslept, you can not choose what to wear, you forget where to put important documents. If you prepare everything the night before, this does not happen, and the morning starts quietly.

2. Disconnect from work

Operating messages and mail often distract even at home, making it difficult to relax. To this does not happen again, always finish the day in the same way: on the table shalt save important documents on your computer, make a

to-do list for tomorrow.

And once gone home, go to poslerabochee ritual. Is any relaxing effect, which can be repeated every day: communication with the family, sports, hobbies, reading. So you are, in fact, adds a day to any happy ending.

3. Choose a place to relax

If you have the whole day looking at the screen, in the evening you need to relax both physically and psychologically. In this case series preview - the least effective method.

Find a place where you are comfortable, and there spend 20 minutes just to calm down. For example, you can sit in silence in the kitchen and look out the window.

Another option - take a shower immediately came home. This gives the brain a signal that the workday behind. Or uncomplicated to do household chores that you relax.

4. Think about the day

It is enough to 5-10 minutes. Remember pleasant moments per day, rejoice in small victories, think about what could be improved.

Here are some questions to ask yourself during these reflections:

• What have I done, and what could not be?
• As I have because of this feel?
• Was it possible to do this thing in less time? If so, how?
• What actions were unimportant or even unnecessary, but it seemed urgent?
• What would I change, to become more productive?

5. Engage in a favorite hobby

Working life usually does not leave time for hobbies. We constantly put off the desire to write a book, start a blog, learn a foreign language, to open a business, to do painting or programming. But the evening - it's time to do it.

So you can not only distract from work and to relax mentally, but also become more productive in the main job. Find at least half an hour to tackle important hobby for you. It improves mood and self-esteem.

6. Read something for pleasure

It is perfectly relieves stress. Choose any book according to your taste - the art novel, memoir, something inspiring - and highlight a little time to read. During sleep, the brain consolidates the information received, and you better remember it.

If you like to read lying in bed, choose a paper edition. They will not interfere with sleep as opposed to the books in electronic form, which emit blue light.

7. Do not look at the screen for an hour before bedtime

Blue light from the screen notebook and smart phones suppresses the production of melatonin hormone responsible for sleep. Besides watching videos and pictures stimulates the brain, and it also interferes with sleep.

"Ten minutes of concentration on the phone on effect approximately equal to one-hour walk in the sunlight, - says psychologist Richard Wiseman (Richard Wiseman). - Imagine that you are an hour in direct sunlight, and then decided to get some sleep. It will not work. "

So do not look at the screen at least an hour before bedtime. If, however, an urgent need to do something on the computer, turn down the brightness of the screen or set the program, which includes a warm illumination at night.

8. Put the dream in the first place

We often neglect sleep, preferring other cases. But get enough sleep important for health, and productivity throughout the day. Regular good sleep supports normal psychological, emotional and physical condition.

To sleep, lie down and get up at the same time. Uber in the bedroom and do not leave it for the night is nothing that reminds you of work.