Do you feel like you spend chaotic days in which you always get up on the wrong foot and can't finish anything as calmly as you want? According to some studies, those who follow a daily routine are more likely to feel prepared and less stressed during the day. By establishing a regimen of regular and predictable habits both in the morning and in the evening, you can have wonderful, less hectic days.
Steps
Part 1 of 2: Establish a New Morning Routine
Step 1. Wake up to cheerful music
Often the hardest time of day is when you have to get out of bed. Set your alarm clock by opening your eyes with a white noise, such as the chirping of birds, to start the day in a calmer and more peaceful spirit.
- Calculate when to wake up based on when you need to go to school or work and how long you need to get ready. For example, if you need to be at work or school at 8:00 am and need an hour to get ready and an hour and a half to travel, you must wake up no later than 6:30 am. Give yourself some leeway if you are late.
- Avoid waking up to loud, pounding music or annoying high-pitched sounds.
- Open your eyes and let them get used to the light.
- Sit on the bed and get up slowly.
- Try doing some stretching or yoga to get the blood flowing.
Step 2. Have breakfast every morning
According to some studies, breakfast is a very important meal because it offers the energy and nutrients needed to face the day. A healthy breakfast every day can help reduce the risk of feeling tired in the middle of the morning or experiencing a low blood sugar level that can make you irritable.
- Consume 2-3 foods including at least one of the following groups: bread and cereals, milk and dairy products, fruit or vegetables. For example, if you want to have a healthy breakfast, you could eat a slice of toast, a yogurt, a banana and cereal.
- Set aside more practical alternatives, such as snacks, and more comfortable fruit to eat, such as apples and bananas, for the times when you are late.
- Consider making breakfast the night before. It can simplify your routine.
Step 3. Take a shower
After a night of sleeping - and maybe even sweating - a shower will not only allow you to wash, but also wake you up. On the other hand, if done in the evening it can help you relieve stress and sleep peacefully.
- Use lukewarm water, between 36 and 40 ° C, so you don't burn yourself. Check the temperature with a thermometer or put your hands and feet under running water for a second.
- Use a mild pH neutral cleanser or body wash.
- You can brush your teeth in the shower to save water.
- Finally, dry yourself.
Step 4. Apply deodorant and skin care products
Once your body has been gently dried, you can use your own beauty products if necessary. They keep the skin soft and help keep acne under control, should you have this problem. Deodorant helps you smell good by keeping body odor at bay.
- Use a face moisturizer and a body moisturizer. The skin on the face is thinner and can be prone to pimples. Make sure you are using a product formulated for your skin type.
- Apply creams for acne or other skin problems before moisturizing.
- Try warming the moisturizer in your hands before putting it on. This way it will be absorbed more quickly.
Step 5. Prepare your face
If you are used to wearing makeup, proceed once the moisturizer is absorbed. Once the makeup is done, you can comb your hair.
- Lighten your make-up. You will save time and have a more natural look.
- Consider combing your hair as simply as possible so as not to waste time. If you want to try something more elaborate, come up with a hairstyle that can last through the night. For example, if you want curly or wavy hair, you can do a bun or braid it before going to bed. Dissolve them after your shower and let your curls fall out.
Step 6. Get dressed
Put on your clothes and accessories after you've done your makeup and hair. Organize your outfit the night before to save time and avoid finding yourself in a stressful condition where you don't know what to wear.
- Make sure the garments are ironed or wrinkle-free. To get rid of the false creases, try hanging clothes in the bathroom while taking a shower. The steam will help eliminate small wrinkles.
- Consider dressing in layers if you plan on going out after school or work. For example, you could bring a cardigan or jacket for an aperitif.
- Put on the jewelry you like.
- Use a pleasant, light scent. It will allow people to remember you. According to some studies, perfumes are closely related to memory.
Step 7. Get everything you need during the day
If you go to school or work, bring everything you need for the day with you. It could be lunch, pens, cell phone or books.
- Keep a list on the refrigerator or other prominent place so you know what you need each day. You can also write some notes on your mobile.
- Consider organizing most of your supplies the night before so you don't forget anything and stress unnecessarily.
Part 2 of 2: Relax in the Evening
Step 1. Finish the remaining work
If you have a homework assignment or work to do once you get home, complete it a few hours before bed. This way you can relax, start your evening routine and fall asleep.
Try to get it all done when you are at work or school so you can enjoy the evening and relax
Step 2. Prepare for the next day
Collect all the items you need for the next day. You will avoid the risk of arriving late and you can spend the first part of the morning stress-free. You will start the day on the right foot.
- Prepare the clothes you want to wear or a couple of combinations. Make sure the garments are well ironed.
- Prepare lunch or, if necessary, some snacks.
- Prepare breakfast items, such as cups, plates, and glasses. You could also program the coffee machine to find it warm when you get up.
Step 3. Make the bedroom a cozy place
Prepare it a couple of hours before going to sleep. A comfortable environment promotes sleep and allows you to sleep through the night.
- Set the internal temperature between 15 and 23 ° C and open a window, or turn on a fan to circulate the air.
- Do not keep electronic devices in the room as they can over-stimulate and stress you.
- Block any light source. If you need a night light, consider an unexciting color, such as red.
- Decorate the bed with fluffy pillows and soft blankets so that it looks like a cloud.
Step 4. Go to bed at the same time every night
Try to go to bed at about the same time every night. By doing this you can adjust the internal clock and wake up more rested.
- Calculate the time to go to bed considering that you should sleep 7-9 hours and have time to fall asleep. For example, if you have to get up at 6:30, you must be in bed by 11:30 pm.
- Begin preparing for sleep about 2-3 hours before bed.
Step 5. Prepare for sleep
After a long day, the body needs time to relax and decompress. Give yourself at least an hour before bed so that you can relax and fall asleep more easily.
- If you can, avoid electronic devices as they can over-stimulate the brain, preventing you from relaxing and falling asleep.
- Dim the lights in the bedroom to let your brain and body know it's time to sleep.
Step 6. Perform the bedtime ritual
As you prepare for bed, follow a sleep-inducing ritual. Do something to relax and prepare for sleep.
- Remove make-up and wash your face with warm water.
- Choose a pastime to do in dim light, like reading or cuddling your kitten.
- Drink a cup of warm milk or a mint, lavender, or chamomile tea to relax.
- Take a warm bath to further relax and promote sleep.
- Treat yourself to a massage. Massaging your feet or temples with essential oils has been found to help you relax and fall asleep. Make sure you brush your teeth for at least 2 minutes.
- Schedule your alarm.
Step 7. Contract the muscles on the bed
Try to relax by contracting your muscles. This exercise can relieve stress and allow you to fall asleep.
Contract each muscle group for 5 seconds, starting at the feet and working your way up to your head. Relax after 5 seconds and take a deep breath before contracting the next one
Step 8. Stay in bed
Always go to bed at the same time, even if you are too excited or have no symptoms of tiredness. By getting comfortable on the bed you will have the opportunity to relax and fall asleep.
Get up if you can't fall asleep within 20 minutes. Try doing something relaxing, like reading in dim light or listening to white noises. Go back to bed after 20 minutes and repeat the pattern until you fall asleep
Advice
- Before going to bed, consider gathering your hair so it doesn't touch your face. By doing this you can keep the skin clean.
- Set the alarm away from the bed. You will be forced to get up to turn it off and you will stop wanting to get back under the covers.
- If you have to eat out, consider making your meals the night before and putting the food in the refrigerator so it stays fresh and ready in the morning in case you don't have time in the morning.
- Read a book or do yoga to relax before bed.
- If you have difficulty standing up once your eyes are open, you may want to put your alarm clock or phone away from the bed, for example on a window sill. You will be forced to get up to turn it off and, without thinking too much, you will be on your feet to face another day!
- Take a shower before bed so you don't have to dry your hair in the morning. If you prefer a bath, avoid getting your head wet by wearing a bathing cap.
- Make a checklist so that when you wake up, you know what to do without stressing yourself out.
- When you shower in the morning, wrap your hair in a towel and do other chores while it dries.
