Summary of "The Science Based Nighttime Routine That Changed My Life"
Key Wellness Strategies and Self-Care Techniques from The Science Based Nighttime Routine That Changed My Life
Shift Focus from Morning to Nighttime Routine
Prioritize how you prepare your body and mind the night before, as this sets the foundation for a productive and energized day.
Increase Daytime Light Exposure
- Aim for at least 15 minutes of natural sunlight daily (morning or whenever possible).
- Exposure to bright natural light helps reset your circadian rhythm, supporting better sleep and energy.
Block Out Stimulation Before Bed
- No caffeine after 12:00 p.m. to avoid sleep disruption.
- Avoid vigorous exercise at least 3 hours before bedtime to prevent adrenaline spikes and difficulty falling asleep.
Decrease Nighttime Light Exposure
- Dim lights as the sun sets, especially blue light from screens.
- Use blue light blockers or switch to red incandescent bulbs to mimic sunset and promote melatonin production.
- This is especially important for children’s sleep routines.
Mind Dump Before Sleep (Ivy Lee Method)
- Write down 3–6 priorities for the next day to clear your mind.
- Set a hard stop on work communications (emails, Slack) by 6:00 p.m. to reduce mental clutter.
Take a Hot Shower Before Bed
- Raises core body temperature; the subsequent cooling signals the brain to prepare for sleep.
- Acts as a mental boundary marking the end of the day.
The 3-2-1 Method for Bedtime
- Stop eating at least 3 hours before bed to reduce nighttime awakenings.
- Drink a sleep tea (with chamomile, glycine, sea salt) about 2 hours before bed to promote relaxation and prevent nighttime urination.
- Stop blue light exposure 1 hour before bed by avoiding screens or wearing blue light blockers.
Disconnect Then Connect
- Spend some time alone to decompress (e.g., watching shows, playing games).
- Dedicate the last hour before bed to quality time with your partner or loved ones to maintain connection.
Set Soft and Hard Bedtime Caps
- Soft cap: Ideal bedtime (e.g., 9:30 p.m.)
- Hard cap: Latest allowed bedtime (e.g., 10:30 p.m.) to ensure adequate sleep duration (around 8 hours).
Benefits Observed
- Faster sleep onset and improved sleep quality.
- Reduced nighttime awakenings.
- Simplified mornings with less pressure for elaborate rituals.
- Better hormonal regulation, recovery, focus, and mood.
Presenters / Sources
- Dan Go (Health coach, former gym owner, trainer)
Category
Wellness and Self-Improvement
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