Elizabeth Rider's Sunday night routine will help you sleep better the entire week.

While weekends are meant for a more relaxed schedule and less rules, carrying that philosophy through Sunday night sets you up for a chaotic Monday morning that’s hard to recover from. Establishing your own Sunday night ritual/routine will allow you to enter your week with energy and ease. Here is an overview of a routine that will keep you 

• Around 6pm: Eat a balanced dinner that contains a lean protein, a good fat, and a healthy carbohydrate
• 6:30pm: I usually cozy up for 1 hour of Netflix to start to unwind
• 7:30pm: Write down the 3 most important things to accomplish this week (this takes 2 minutes)
• 7:40pm: Prep easy, healthy meals & snacks to grab on-the-go during the week.
• By 8pm: Turn off all visual electronics and start to turn down the lights.
• 8pm-ish: Take a hot epsom salt bath. Reduce temperature of the room as a slightly cooler than normal room will also help you sleep.
• 8:30pm: I take two supplements: 1mg of melatonin and 500mg of magnesium.
• 9–9:30pm: Read in bed.
• 9:30pm Lights out!

Give yourself time to fall asleep. It’s tempting to stay up and check Instagram one more time. Just turn the lights off and lay down; you’ll be surprised at how easy you fall asleep.

Sometimes I have to force it, but this ritual will set you up for a great week. Remember, Good Nights = Good Mornings.

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