To perform at our best, our bodies require rest—plain and simple. But many of us find it hard to sleep at night these days. Following some simple rituals can help solve the problem. This power-point presentation aims at proposing such rituals. The resource materials have been obtained from Harvard Business Review.

1. How Much Sleep Did You
Get Last night

2. You Are Not Alone
Almost half the people you’ll run into today
are suffering from some level of sleep
deprivation.

3. You Have So Many Thoughts.

4. But Do You Know?
Missing sleep
• worsens your mood,
• weakens your memory,
• harms your decision-making all day long.

5. Coffee is Not The Solution!!!
• It elevates your stress level and
• Puts you on edge, damaging your ability to
connect with others.
• Constrains creative thinking.

6. We All Know These.
But Why Can’t We Go To Bed Early?
• We are Busy all the day. We only have the
night to ourselves only. Why not enjoy a bit
more?
• We have less willpower when we’re tired,
which makes it tougher to force ourselves into
bed.

7. So, How Can We?

8. Work Backwards
• If you’d like to be up by 6:45am, aim to be
under the covers no later than 10:45pm.

9. Do A Night-time Audit
• Cut down all unproductive things. Because
they are just COSTS to your sleep.

10. But There Are Always Temptations…

11. Establish A Ritual
• Read something that makes you happy

12. Establish A Ritual
• Lower the temperature.

13. Establish A Ritual
• Avoid blue light.

14. Establish A Ritual
• Create a spa-like environment.

15. Establish A Ritual
• Handwrite a note.

16. Establish A Ritual
• Meditate.

17. Establish A Ritual
• Take a quiet walk.

18. Always Remember
• On days when we flourish, the seed has
almost always been planted the night before.

19. Prepared By
Nazmus Saadat
Resource Material Used From
https://hbr.org/2014/11/how-to-spend-the-
last-10-minutes-of-your-day