The hour before you go to sleep at night is not just a time to wind down. It’s the perfect opportunity to set the stage for tomorrow. You can prime your mind for creativity, problem-solving, and setting a positive tone for the day ahead.
This idea comes from The Gap and The Gain by Benjamin Hardy and Dan Sullivan, which presents an argument about the power of the hour before bedtime.
Let’s look at how this hour can be transformed into a powerful personal and professional growth tool.
The Science of Sleep and Creativity
Sleep, often seen as a passive state, is, in fact, a time of intense activity for our brain. The book The Gap and The Gain offers insight into this process: “When you’re sleeping, your brain processes everything you experienced that day.”
While our conscious mind takes a break, our subconscious sorts through the ideas, concepts, and problems encountered during the day. It’s like having an assistant who works through the night, making connections and solving puzzles our ‘awake selves’ might have missed.
This process can lead to what many describe as “flashes of insight” upon waking.
You’ve likely experienced those moments when a solution to a problem suddenly pops into your head, seemingly out of nowhere. This isn’t a coincidence — it’s the result of your brain’s overnight efforts.
By harnessing this natural process, you can wake up with your creativity primed, ready to tackle the day’s challenges.
The Pre-Sleep Ritual
The hour before sleep is a golden opportunity to set yourself up for creative success. So, how exactly can you maximize this time? The answer lies in establishing a mindful pre-sleep ritual.
Here are three simple steps to incorporate into your nightly routine.
- Write Down Three Things You’re Grateful For
Start by reflecting on your day and writing down three things you’re grateful for. This could be a successful client meeting, a breakthrough in your writing, or even something as simple as a peaceful moment you enjoyed. This practice nurtures the positive mindset necessary for creative thinking and problem-solving.
- Note Three Wins from the Day
Next, acknowledge and celebrate your daily achievements, no matter how small. Did you complete a challenging task? Make progress on a project? Connect with a new client? Recognizing these wins boosts your confidence and reinforces a sense of accomplishment, motivating you to continue your creative endeavors.
- Set Three Goals for the Next Day
Finally, before you turn off the lights, write down three goals for the following day. These could be specific tasks you want to accomplish or key areas you aim to focus on. Setting these intentions helps direct your subconscious mind to work on these areas while you sleep, getting you ready for the day ahead.
By ending your day with this structured reflection, you’ve actively engaged your subconscious mind, setting it up to process your thoughts and challenges while you rest.
The Benefits of a Pre-Sleep Ritual
Before you write this off as just one more task on your already crowded to-do list, let’s look at the benefits of adopting this ritual.
- You improve your gratitude and confidence.
First, reflecting on what you’re grateful for and acknowledging your daily wins creates a mindset of positivity and self-appreciation. This attitude is beneficial for your mental well-being. It’s also essential in a field like copywriting, where self-confidence can directly impact your ability to market yourself.
- You engage your subconscious in problem-solving.
Another benefit is engaging your subconscious mind in a sort of “night shift.” While you’re sleeping, your brain tackles problems and develops ideas in a state where it’s unconstrained by your conscious thoughts of “That would never work.”
- You give purpose and direction to the next day.
When you outline your goals for the next day before you go to sleep, you have clear direction and purpose when you wake up. This focus can improve your productivity and ensure you start your day with intention.
- You retrain the brain to recognize progress.
Lastly, this ritual helps train your brain to recognize and celebrate progress, no matter how small. When you build a growth mindset, you gain a valuable asset, especially as a business owner and copywriter, where adaptation is critical to your long-term success.
Practical Tips for Implementing the Ritual
While the idea of a pre-sleep ritual sounds appealing, integrating it into your daily routine can be challenging amidst your busy schedule. Here are some practical tips to help you incorporate this ritual into your life.
- Create a relaxing environment.
Consider dimming the lights, turning off electronic devices, and adding elements like soft music or soothing scents to create a conducive atmosphere for reflection.
- Keep a dedicated journal.
Having a specific notebook for your pre-sleep ritual can make the process more intentional. Use this journal to record what you’re grateful for and your wins and goals, making it easier to track your progress over time.
- Set a consistent time.
Try to perform this ritual at the same time every night. Consistency helps in building habits. Even if it’s just for a few minutes, having a set time makes it more likely you won’t skip your new routine.
- Start small.
If you find it difficult to think of three items for each category, start with one. The key is to begin the habit; you can always expand it as you get more comfortable with the process.
- Use technology wisely.
There are apps and tools available that can remind you to start your ritual or help you jot down your thoughts if you prefer digital notetaking. However, be mindful of screen time which can interfere with sleep quality.
- Be patient and persistent.
Like any new habit, this ritual will take time to become a natural part of your routine. Be patient with yourself and persist even if you miss a day or two. The benefits will be well worth the effort.
Are You Ready to Try This New Bedtime Ritual?
A copywriting career is filled with creative challenges and endless learning. Now that you’ve discovered the potential of the pre-sleep ritual, it’s your turn to try it out.
Tonight, before you close your eyes, take a moment to reflect, set intentions, and prepare your mind for the night. Are you ready to make the last hour of your day part of your success?
