If you want to become a more joyful person, start doing these 9 things before bed

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Becoming a more joyful person isn’t just about what you do during your waking hours, but also about your pre-sleep routine.

The very last things you do before bed can set the tone for your mood the next day. And let me tell you, a few relaxing rituals can make all the difference.

I’m going to let you in on 9 things you can start doing tonight to wake up feeling more joyful tomorrow morning.

It’s time to trade those restless nights for restful ones – and trust me, your mornings will thank you!

Ready to add a little extra joy to your life? Let’s dive right in!

1) Unplug from technology

In today’s digital age, it’s easy to become overwhelmed by the constant flow of information. And the temptation to check emails, social media, or news one last time before bed can be strong.

But here’s a fact: Engaging with screens before sleepy-time can interfere with your sleep quality and make you feel less joyful in the morning.

Start by designating the last hour (or even half an hour!) before bed as a tech-free zone. No phone, no laptop, no TV. Instead, use this time for some well-deserved self-care.

Give this try tonight and see if you wake up feeling more refreshed and joyful. It might take a bit of adjustment, but I promise you, it’s worth it.

It’s not about depriving yourself of technology, but about creating healthier habits for a more joyful life.

2) Practice mindfulness

Now, this one has been a real game-changer for me.

For the longest time, I found myself lying in bed at night, my mind buzzing with thoughts from the day. I’d replay conversations, worry about tomorrow’s to-do list, and sometimes just stress about stressing!

Then I discovered mindfulness.

Mindfulness is all about focusing on the present moment. It’s about acknowledging your thoughts and feelings without judgment, then letting them go.

Now, before I go to bed, I take a few minutes to sit in quiet reflection. I focus on my breathing and let go of any lingering thoughts from the day.

And it’s made all the difference – I wake up feeling more peaceful and joyful. It’s like giving your mind a quick refresh before sleep.

If you find your mind racing before bed, give mindfulness a try. It might just help you wake up with a brighter outlook on the day ahead.

3) Journal your thoughts

You might think that journaling is just for teenagers or writers, but it’s actually a powerful tool for anyone looking to boost their joy levels.

Writing down your thoughts and feelings can help clear your mind, reduce stress, and even improve your sleep. Not only that, but a study found that people who wrote down what they were grateful for before bed experienced longer and better quality sleep.

Why not make it part of your pre-bed routine? You don’t have to write a novel – just jot down a few thoughts from the day. You might be surprised by how much more joyful you feel in the morning.

4) Read a book

Who doesn’t love a good story? Diving into a compelling novel or informative non-fiction book can take your mind off stress and help you unwind before bed.

Reading has a calming effect, slowing down your heart rate and easing muscle tension. It’s a great way to transition from the hustle and bustle of the day to the calm and quiet of night.

Try swapping out your screens for a book tonight. Whether it’s a thrilling mystery, an inspiring biography, or even a fun comic, you’ll be giving your brain a break and setting yourself up for a more joyful morning.

5) Listen to calming music

Music has the power to soothe our souls. Listening to calming tunes before bed can help you relax, reduce stress, and prepare your body for a good night’s sleep.

You could make a bedtime playlist full of your favorite mellow tracks. Or, you might prefer some classical music or ambient sounds – think rain on a rooftop or waves crashing on a beach.

Whatever you choose, let the music wash over you and carry away the worries of the day.

You’ll be amazed at how this simple ritual can boost your joy levels come morning.

6) Write a love note

In our busy lives, it’s easy to take our loved ones for granted. But expressing gratitude and affection towards them can work wonders for our joy levels.

Before bed, take a moment to write a small note to someone you care about. It could be your partner, your child, a close friend, or even a co-worker who’s made your day brighter.

Tell them what they mean to you, appreciate something they’ve done, or simply wish them a good day tomorrow.

It’s a small gesture that not only kindles joy in their heart but also fills your own with warmth and love. And quite honestly, there’s no better way to end the day.

7) Create a sleep-friendly environment

For a long time, I struggled with getting quality sleep. I’d toss and turn, unable to shut off my mind or find a comfortable position. But then, I decided to make a change.

I started giving attention to my sleep environment – the room temperature, the comfort of my mattress, the level of darkness, and even the scent in my room.

I found that a cooler room with a comfy bed, blackout curtains, and a hint of lavender from a diffuser helped me drift off into a peaceful sleep and wake up more joyful.

Pay attention to your sleep environment. A few tweaks here and there can make a big difference in your sleep quality and overall happiness.

8) Stretch it out

A little physical activity before bed can do wonders for your sleep quality and mood. And no, I’m not suggesting you do a full-blown workout.

Light stretching or yoga can help relax your body, release tension, and prepare you for sleep. It’s a great way to unwind and reconnect with your body after a busy day.

So roll out the yoga mat or just stretch on your bed tonight. Your body will thank you, and you’ll wake up feeling more joyful and refreshed.

9) Develop a consistent sleep schedule

This one might seem obvious, but it’s often overlooked: Having a consistent sleep schedule is crucial for overall happiness and well-being.

Going to bed and waking up at the same time every day helps regulate your body’s internal clock, resulting in better sleep and a more joyful morning.

Make it a priority to establish a regular sleep pattern. It may take some time to adjust, but the benefits are worth it. Trust me, your future self will thank you.

Final thoughts: The power of routine

The secret to joyfulness often lies in the subtle rhythms and routines we establish in our lives.

The significance of an enriching pre-sleep routine isn’t simply about what activities you perform, but in the consistency with which you engage in them.

The nine practices highlighted here are not merely one-off actions but habits to be cultivated and nurtured over time. Each one contributes, in its unique way, to a more restful sleep and a more joyful awakening.

From unplugging from technology to maintaining a consistent sleep schedule, it’s the small daily actions that contribute to our overall sense of joy and well-being.

As the Greek philosopher Aristotle once said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

Embrace these habits. Nurture them. And most importantly, give yourself the time and space to benefit from them. The joy you’ll derive from a peaceful night’s sleep and an energized morning is truly transformative.

In the end, the journey towards becoming a more joyful person starts with a good night’s sleep. Sweet dreams!

Lost Your Sense of Purpose?

In this age of information overload and pressure to meet others’ expectations, many struggle to connect with their core purpose and values. It’s easy to lose your inner compass.

Jeanette Brown created this free values discovery PDF to help clarify your deepest motivations and beliefs. As an experienced life coach and self-improvement teacher, Jeanette guides people through major transitions by realigning them with their principles.

Her uniquely insightful values exercises will illuminate what inspires you, what you stand for, and how you aim to operate. This serves as a refreshing filter to tune out societal noise so you can make choices rooted in what matters most to you.

With your values clearly anchored, you’ll gain direction, motivation and the compass to navigate decisions from your best self – rather than fleeting emotion or outside influences.

Stop drifting without purpose. Rediscover what makes you come alive with Jeanette Brown’s values clarity guide.

 

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Lachlan Brown

I’m Lachlan Brown, the founder, and editor of Hack Spirit. I love writing practical articles that help others live a mindful and better life. I have a graduate degree in Psychology and I’ve spent the last 15 years reading and studying all I can about human psychology and practical ways to hack our mindsets. Check out my latest book on the Hidden Secrets of Buddhism and How it Saved My Life. If you want to get in touch with me, hit me up on Facebook or Twitter.

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