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Your Perfect Nighttime Routine

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Transcript

Hey Skylar Dean here, founder of early risers where we teach you how to build habits in order to increase your happiness when each day and create a life that you're proud of, and I am just so excited that you are here, we are getting into these serious videos of the course not that the other two weren't serious, but that this is really where we get to work. And this is where we really start developing your own routines. So this video is going to be on nighttime routines. And I think when people start to look into you know, waking up early and killing their morning routine, the nighttime routine is usually neglected. And that's an issue because a proper nighttime routine sets you up for a proper night's sleep, which sets you up for a proper morning. And if you really want to maximize your effectiveness in the morning and you really want to just wake up and crush it.

You need to have a solid nighttime routine in place to really set you up for that morning success. So like I said in this video, we are going to create your perfect nighttime routine and by the end of this I I really hope that you have a solid structure of something that you can start attempting and start really tweaking to make it your perfect nighttime routine. Now, have you ever struggled to fall asleep at night? You know, maybe you lay in bed and you're tossing and turning for 30 minutes, an hour, an hour and a half, even a couple more hours? Have you ever found that no matter how many hours of sleep you've got, you're still tired when you wake up, and you're still groggy, and you start to really struggle moving in motion. Or maybe you found that you tell yourself that you're gonna go to bed early tonight, and then you look at the clock and it's two hours later than you were already planning to go to sleep.

If you answered yes to any of those, I absolutely can relate. I used to go through every single one of those experiences. And in short, you know my nighttime routine. It used to be nothing. I would cradle my phone to sleep every night it would be the last thing I looked at. I would spend the final hour of my day watching television, and I didn't have any purpose was my routine.

It Just how I ended my day, whatever I would do, and then I would go to bed. And without that routine in place, I really struggled a lot. You know, I've always been a heavy sleeper, I've always been able to fall asleep relatively fast. But I found that I wasn't setting myself up for the proper sleep. And when I woke up in the morning because of that I was tired. So when it comes down to it, nighttime routines are so crucial, because they really help you one, relate that routine with going to bed.

You know, they help you go through this routine and after you do it long enough, your body starts to realize, okay, I'm doing this routine. That means it must be time to go to bed soon I better start winding down and disconnecting from the day. And it helps to break that mind connection and connect the mind with the routine and asleep so you go through the routine, and you're ready to fall asleep. Not only that, but a proper nighttime routine sets you up for a proper night's sleep. There are so many nighttime habits that a lot of people have that are ruining their sleep quality unknowingly and even though they're asleep. They're not going into that Do reparative restorative sleep that they really need.

And it also helps you just be able to have more energy in the morning. Because you set yourself up, you allow your routine to get you to bed faster. And then when you're actually asleep, you're getting that high quality sleep to be able to wake up and crush it. So, before we actually go into the meat of the video, I do want to say look below, if you haven't downloaded it already, check out the better sleep blueprint. This will really help you maximize the effectiveness of your sleep. And we'll talk a little bit about some of the techniques in there.

But there's three I want you to pay attention to. One is the phone and the screens and we're going to get into that in this video. Number two, you want to pay attention to the environment that you're sleeping in the temperature, the light level, all of those things and that's a bullet point in that guy. And I don't really want to focus on that in this video because it's more about the routine, not the actual getting better sleep. And then the third thing I want you to focus on is the timing of when you're actually going to bed. And if you can get those three things down, and you can really build a routine that benefits you, you're going to be in an awesome spot.

And you're going to be ready for a lot more. Now, what I want to do in this video with that being said, I'm gonna allow you to do that on your own time to really study that to fit your room conditions and all that. But that being said, I want to give you five guidelines for making your perfect nighttime routine in this video. And we're really going to dig deep into it about why we do these things about why we don't do these things. And hopefully your understanding will help you develop why you really need to do this nighttime routine and what you can actually do during that nighttime routine. So with that being said, let us get into the five things that you should be doing during your nighttime routine.

So the first thing is turning off your phone, and this is going to be 60 to 90 minutes before bed. And the longer that you go without this phone, the better be Because it's really going to allow you to get into that deep sleep, as we'll see in the better speak blueprint, but get rid of your screens, because not only is it going to help you sleep better due to that melatonin increase, but it's also going to help you disconnect from the day. I can't tell you how many times I've been scrolling through my phone and I see something that just gets my mind active. It's like, Okay, I have to do this. Oh, that's a great idea. Oh, why did she say that?

Oh, that's a nice picture. And I just get all these things going on in my head. And it prevents me from disconnecting from the day and falling asleep. And when those nights happen, I can't stop my brain from moving. And it's harder, it's harder for me to fall asleep. And if you already struggle with falling asleep, if you already find that you can't concentrate and you know you're always thinking about something else and you can't fall asleep.

Disconnecting is going to help that so much. Now if you're more worried about the sleep quality aspects say that you can fall asleep fine, you don't have a problem shutting your mind off and for some reason, you don't want to get To your phone, even though I really, really recommend you do, there are a few workarounds. So on the iPhone and I think other phones as well, they have a blue light filter on the iPhone, you just currently swipe up the control center, you press and hold the brightness button and there's little moon there. And that will basically filter out the blue light. There's an app for computers called flux, it's F dot L UX, it does the same exact thing based on your time zone when it's nighttime, it will start to filter out that blue light. And it's something that you can turn off if need be.

And it actually really helps with your sleep quality. And then finally, you can get blue light blockers and I will put a link below to the blue light blockers that I use. They're basically these glasses, and they filter out the blue light. So when the sun goes down, if I'm still ugly on my computer or on my phone or something, those glasses will help. Now even if you can fall asleep fast, and if you use those blue light blockers, I still recommend you use this time without your phone. And that is because you really want to start building this healthier relationship.

Now this course isn't on mental health or isn't on cell phone addiction, but it's something that I really recommend to everyone, because it can improve your life. You know, we're constantly surrounded by these cell phones. And when I tell people that they can go, or they should go the last hour and a half of the day without their phone, the first response is usually, what do I do. And there's so many other things and it's so healthy to get in that state of mind to be able to live your life without these devices. So number one, I really recommend, if possible, you throughout your nighttime routine, and even a little earlier, about 60 to 90 minutes, you get rid of your screens and you really have that time to yourself, to wind down to talk to your roommate to do all these other things. Before I get into number two, I'll put a list below with just a huge list of things you can do besides using your phone because I don't want you to get stuck in that area of well what do I do you know, this is born so Number two, the second thing that you should be doing for your nighttime routine is setting a nighttime alarm.

And this is crucial because when you first start, it's so important that you remember to start your team at the same time. You know, you're going to have nights where you're probably working on something and you get lost in something and you get super busy. And having that nighttime alarm will bring you back to the President's Okay, my alarm went off, I gotta start winding down and I got to start my nighttime routine. And this process of being able to do that is so helpful and keeping you on track and keeping you on schedule. You know, we set these alarms when we wake up, why can't we set them when we go to bed? Why can't we set them to serve as a reminder that we got to start winding down and doing that routine.

And this is a great way to stay on track. It's a great way to remember and I really urge you right now if you have an idea of when you're going to start your nighttime routine, what time I urge you to just set that alarm right now. If not, the worksheet will guide you through it for your homework and all that stuff. But basically just make sure you're setting this alarm so you can stay on track. The third thing that you should include in your nighttime routine, if applicable, is something called the 30 minute rule. Now when you start and you're slowly moving your clock back your body and your mind may not be ready for sleep.

And the 30 minute rule is basically going to help you build that association. So say you go to bed and you hit that 30 minute mark and you can't fall asleep. At that point, you want to get up, perform the last 15 to 30 minutes of your nighttime routine, and then go back to bed. So if your routine is to brush your teeth, and then read for 30 minutes, you know get up, brush your teeth, read until you're tired and then go back to bed. And you basically want to do this to build the Association of okay my bed is for sleep. And if I'm laying in this bed and I'm not sleeping, I need to start over I need to get that routine going.

I need to go to sleep so I can build that association. So this is a really cool concept. Because every once in a while I'll have nights where I can't sleep. And when these nights happen, you know, my old tendency was to just grab my phone and just scroll through Instagram, Facebook, whatever I wanted to do until I got tired. And that's not beneficial, again for your sleep quality. So when you have this 30 minute rule, and you get up and you don't use your phone and you do that last part of your nighttime routine, it's a great way to wind down and preserve that sleep quality.

Okay, so number four, at some point during the night number four, you want to lay out your clothes for the next morning. And this is such a game changer when it comes to waking up early. Because when you wake up and you think about Okay, what clothes Do I have to pick out and you dig through your drawer and you're tired? It's gonna be a lot more work, it's gonna take a lot more energy. Or even if you don't even do that you wake up and you think I'm too tired. I can't even think about what to wear.

I'm going to go back to bed. So if you set your clothes out The night before, it's going to save you that time in the morning, and it's going to help you be more effective and efficient. You know, I think this is true, I've heard it a lot. But Steve Jobs used to wear the same exact thing every morning, because he could wake up, he would have that he wouldn't have to think about it, and it would help preserve that decision. So whenever it comes to your nighttime routine, try to set out your clothes the night before and have it be part of your routine. You know, that's usually one of the things I do before I go to bed.

And it's so awesome because I get up out of bed, I immediately change grab my glass of water and start my day. And if you have trouble getting moving in the morning, this is one of the things that is really going to be a game changer. Okay, so number five. So the fifth thing that I really recommend you do throughout your nighttime routine, is to plan your next day. Now, this is for someone who kind of has a bunch of variables in their days. You know, if you're a businessman who goes to work and does the same thing every day, you may not need to do this.

You have your morning routine, just set and it's just schedule, you may not need to do this. But if you have certain meetings throughout the day that are variables, if you have to do certain things at night, like phone calls or get your oil changed or anything along those lines, or even if you're an entrepreneur and your day is just variable, and it's up to you to plan it, this will really, really help you go into the day with intention. Because if you go into the day, and you don't really know what's going on, you don't know what you have to do. You're going to be thrown for a loop and you're gonna expend a lot of energy in the moment thinking about what's next. You may forget that you have meetings, you may forget that you want us to do something, or you may just you know, take more time to think about it.

And if you feel that nighttime routine out not using your cell phone, if you feel that with this planning, it's going to help you be so much more efficient and you wake up with purpose and intention and knowing what you're going to do next. This has probably been one of the game changers for me as an entrepreneur because the days that I work are completely up to me for what I do during that If I wake up and I don't really know what's going on, I'm not efficient. Because I'll just mosey along. I don't have a purpose. I'll just go eat breakfast, I'll do this. I'll do that.

And then I'll sit down and I'll plan my day. And it's like, Okay, I have to get these things done. And it's a time waster. It doesn't help me be efficient, and it keeps me moving more in slow motion in the morning. So if you can definitely, definitely, definitely plan your day the night before. So again, those five things are turning your phone off 60 to 90 minutes before bed, setting that nighttime alarm, performing the 30 minute rule, you can't fall asleep in 30 minutes, putting your clothes out for the next day, and also planning your next day.

And besides those five guidelines, anything else that you do in your nighttime routine is completely up to you. You know, obviously, you're probably going to do your hygiene routine. You can read you can talk to a roommate or spouse or your kids. You can clean your room. You can journal you can do meditation, you can do a crossword puzzle, you can color your all the options are literally endless. You can go out, buy a puzzle, do the puzzle at night, but make something, something that's going to benefit you in some way into part of your nighttime routine.

Like, yeah, you could just technically sit at your desk and just move a pen across the piece of paper all night, and then go to bed. But how is that going to help you? You know, do something you enjoy doing read some fiction or some science fiction. The only recommendation with books is if you have a hard time falling asleep, and you find that your mind moves pretty quickly. Try not to read some books that get you you thinking to try not to read personal development books, business books, something along those lines. You know, I have no problem with that.

So I read those at night. But for someone who really struggles disconnecting from the day, that's just not going to help. So there will also be a list in the guideline of things that you can do at night. But just don't use your cell phone. Do these things to really sets you up for that successful night's sleep and that successful morning routine and if you do as you're going See amazing changes in your morning energy and your morning efficiency. So before I asked you to pause the video and start planning and formulating your nighttime routine, I want to share my nighttime routine.

It's very short. It's only a couple things, but it can take anywhere from 30 minutes to an hour and a half based on how long I want to read. And my nighttime routine is usually I'll make a cup of tea that's a variable sometimes I won't make that I will do my panda planner, which involves a nighttime recap of Okay, what did I do well, today, what are three things I did? Well, what's one thing I can improve on? Then I will plan my power list for the next day. So I'm planning my day out.

Still writing that in my panda planner, okay, what things do I want to get done? What things do I have to accomplish past those things that I want to get done? And I'll really start to gain clarity on what I'll be doing that next day. And then after that, if I have time, I will go into some light stretching this afternoon my hygiene routine by the way that is usually a very variable depending on if I have the tea or not. But then I will do some light stretching in five times. If it's not too late, I will do some foam rolling.

Some really some stretching out some movements not really too much, I want to stay more relaxed, I will my heart rate stay down. And then finally I will get into bed and I will read until I'm tired. And like I said, that can be reading for 10 minutes. And if I'm just super tired, I'll knock out or I'll read for any, like an hour, an hour and a half. Those are the nights where I'm just super into a book or I'm not that tired. And I just want to get my brain kind of winding down.

So that's my nighttime routine, you know, it's not anything glamorous. If I was short on time, it could take from, I don't know, 15 minutes, maybe the power of this nighttime routine has been a game changer in my efficiency at night. You know, just making that time for reading alone has helped me finish so many books. It is right now june of 2018. So we're six months into the year I've read 20 books already. And I've never been a huge reader and just having that time has been able to benefit me and allow me to do this.

So with all that being said, Now it is your time to work, it's time to pause the video. And I want to ask you, what time do you normally go to bed? What time? Do you want to go to bed? What do you do during your nighttime routine? How long would that take?

And what time would that mean? You'd have to start your nighttime routine. And I want you to formulate that nighttime routine, do a little estimate, do some working around, you know, what can I do? Where can I put my phone? How can I really break that connection at night, and really one down. And once you plan that routine, and once you figure that out, please just leave a comment below because I want to hear what you're doing.

I want to give some feedback. I want feedback on my end. You know, if I see something I really like I'm probably going to take it and use it in my nighttime routine. And I do want to just be with you along this journey. So leave a comment below. Let me know what you plans what your thoughts are.

If you have any comments, questions, anything along those lines, but it is time to get to work people it is time to get out there and really start building this. And before you actually execute that nighttime routine. I recommend you just wait Until you have watched the morning routine video and the transition video, because we don't want to jump into this and burn ourselves out, because that's kind of a waste. You know you put all this work in you kill it for a couple weeks and then you go back to your old ways. So really wait for that transition video, really wait till you understand how you're going to execute this change. But with all that being said, thank you so much for watching.

I hope this information has served you in some way. I hope you're excited to get out there and use it and I appreciate you as always and of course, keep killing it and I will talk to you next time.

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