The video debunks the focus on morning routines, asserting that a good day starts the night before with a science-based nighttime routine. This routine helps optimize sleep quality, regulate hormones, improve recovery, consolidate memory, and boost morning energy. It also creates a work-life boundary and anchors the body's circadian rhythm. The speaker, a 20-year health coach, presents a seven-step practical and doable routine, emphasizing that parents adopting these habits can also positively influence their children's sleep. The routine involves daytime light exposure, avoiding stimulation, reducing nighttime blue light exposure, a "mind dump" for planning, taking a hot shower, the 3-2-1 method for eating and drinking, disconnecting and reconnecting with family, and setting soft and hard bedtimes. The speaker shares his personal positive experience with the routine, including improved sleep and reduced reliance on morning rituals.
Morning Routines: Overrated
- Morning routines are rigid, time-consuming checklists that give a false sense of progress.
- They don't deliver actual results.
- "The real performance secret is what you do before you wake up."
Importance of an Evening Routine
- A great day starts at night.
- Primes body and mind for deep sleep.
- Regulates hormones.
- Improves recovery.
- Consolidate memory.
- Gives energy for a sharp morning.
- Creates a boundary between work and personal life.
- De-stresses the body.
- Prepares for the next day.
- Anchors the body's circadian rhythm.
- Leads to easier mornings, better energy, and improved mood.
- Benefits children as well.
Step 1: Increase Daytime Light Exposure
- Get light whenever possible (not just 15 minutes of morning sun).
- Bright natural light resets the internal clock and supports deep sleep.
- Examples: playing with kids outside, walking meetings, standing in the backyard.
- Optimal times are morning and sunset, but any daylight is beneficial.
Step 1A: Block Out Stimulation
- No caffeine after 12 p.m. (takes about 12 hours to clear for the speaker).
- No vigorous exercise at least 3 hours before bed.
- Late-night training spikes heart rate and adrenaline, hindering sleep.
Step 2: Decrease Nighttime Light Exposure
- Reduce light exposure, especially blue light, as the sun sets.
- Blue light tricks the brain into thinking it's daytime, suppressing melatonin and delaying sleep.
- Dim lights and wear blue light blockers in the house.
- Consider red incandescent light bulbs to mimic sunset and signal winding down.
- Helpful for parents to dim lights to aid children's sleep.
Step 3: The Mind Dump
- Avoid lingering thoughts keeping you awake.
- Write down 3-6 priorities for the next day at the end of the workday (Ivy Lee method).
- Allows you to approach the next day knowing what to do.
- Set a hard stop for emails and Slack messages (e.g., 6 p.m.) to prevent derailing focus and delaying sleep.
Step 4: Take a Hot Shower
- Raises core body temperature.
- Rapid cool-down after stepping out signals to the brain that it's time to sleep.
- Helps fall asleep faster and improves sleep quality by syncing with circadian rhythms.
- Serves as a mental break, marking the end of the day.
Step 5: The 3-2-1 Method
- 3 Hours before bed: Stop eating to improve sleep quality by allowing the body to rest and digest.
- Eating before bed increases the chance of waking up later at night by 44%.
- 2 Hours before bed: Drink sleep tea and then no more liquids.
- Sleep concoction: chamomile (induces sleepiness), glycine (better sleep quality), sea salt (prevents waking up to pee by aiding water absorption).
- 1 Hour before bed: Stop blue light exposure.
- Avoid screens or wear blue light blockers.
Step 6: Disconnecting then Connecting
- Balance personal time with partner connection.
- Disconnecting: Engage in mind-numbing activities (e.g., watching TV, video games, YouTube videos).
- Connecting: Spend quality time with partner for the final hour of the night.
Step 7: Set a Soft and Hard Stop Bedtime
- Consistent sleep and wake times are crucial, largely dictated by bedtime.
- Soft cap: Ideal target bedtime (e.g., 9:30 p.m.).
- Hard cap: Latest allowable bedtime (e.g., 10:30 p.m.).
- Ensures sufficient sleep (e.g., 8 hours) for optimal performance the next day.
Sample Timeline (Speaker's Example)
- 8:00 a.m. - 3:00 p.m.: Natural daylight exposure.
- 12:00 p.m.: Hard stop for caffeine.
- 3:00 p.m. - 4:00 p.m.: Mind dump, ending workday.
- 5:00 p.m. onwards: Dimming lights, final meal.
- 7:00 p.m.: Kids' bedtime routine.
- 7:30 p.m.: Shower.
- 7:45 p.m. - 9:00 p.m.: Mind-numbing activities.
- 9:00 p.m. - 10:30 p.m.: Connecting with partner.
Benefits of the Routine
- Primes the body for incredible sleep by signaling it's time to shut down.
- Helps fall asleep faster through simple habit stacking (3-2-1 method, hot shower, blue light blockers).
- Helps stay asleep by cutting late-night eating and limiting liquids.
- Frees from the pressure of morning checklists, allowing for simple mornings.
- "Your day is already decided the night before."
- Creates boundaries, signals winding down, and anchors the body's internal clock.
- Focus on deep restorative sleep rather than stacking more habits.