You've already heard a ton about morning routines and why they are so important. But what about nighttime routines? In this short episode, I explain some of the most powerful habits I've implemented for an ideal successful night.
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Hey what is up mentors collective I'm going to do another solo episode today. And I was about a week ago where I recorded my episode on morning rituals for entrepreneurs super important for any of you who want to get ahead, get an edge and be the best entrepreneur that you can be, you need to develop a powerful morning ritual. But that's not enough because the most successful entrepreneurs not only have awesome morning rituals, but they have awesome night rituals too. And if you do not have a powerful way to get yourself to sleep at a reasonable time and end the day strong, your chances of starting the day strong the next morning are going to be wildly reduced. So on this episode, I am going to share with you some of my top secrets things that I've experimented with some things that don't work for me and some things that work really, really well to wind down the day and on a really strong note, make sure that I get consistent, regenerative sleep and wake up and start the day on the right foot. So without further ado, let's get into night routines. So first of all, Obviously, I probably don't have to explain why this is important. But obviously starting your day is important. And you know why, but how are you going to start your day? Well, if you only got four hours of sleep and the night before you were, you know, up all night stressed, concerned about God knows what that seems super important at the time. But obviously, you wake up the next day and are like, why did I stress over that. So it's really important to have a consistent way that you're going to wrap up your day so that you can have a consistent way that you're going to start your day. So obviously, a lot of the things that I do at night are vastly different from the things that I do in the morning. But the things that they have in common are that they are consistent, they work for me, and I'm able to keep up with it. And that's going to be kind of the trend as we talk about rituals in general try stuff. If you can't turn it into a habit, maybe it's not for you, maybe it's not actually helping you're not actually seeing the benefit. But if you notice it, something's really helping do everything that you can to make it a habit is you're gonna be stuck with you for the rest of your life and you are going to thank yourself down the road Alright, so without any more talking about habits. Let's just go into specific things that I've tried and that I currently do before bed at night. So obviously, I have a medical background. So let's talk about sleep hygiene first because it's the simplest thing to get wrong. And if you can master this, you're going to be Gucci going forward. So sleep hygiene. What does that even mean? sleep hygiene is basically doing the right things before you go to bed so that you don't end up staying awake. The biggest and most easy thing to get wrong for people is going to sleep at the same time every night. good sleep hygiene means pick a time go to bed that time every night, wake up same time. Every morning, your body gets trained, you have a cycle. And if you're able to stick to a cycle, you're going to get much better consistent sleep, your body knows what to expect. And if you can't get to sleep at a certain time, you still make sure you wake up at the same time. Yes, you will suffer mildly that day, but you'll make up for it the next day. Make sure that you're waking up at the same time. It's more important than going to sleep at the same time. So what are some things that can keep you up at night? Obviously, we know Screen light is bad late at night looking at your phones, your tablet's your TVs, your computer all through the night or up until you know 11pm and you got to go to bed at 12pm Melatonin is starts to trigger in your brain once it's removed from that source of light, you keep feeding it that light melatonin suppressed can't go to bed so if you need to stay on your computer and you don't have an app that can get rid of the blue light or you want to watch your episode of TV before bed, I have a recommendation that I use for myself when I want to do these things because I also like indulging in television before bed although most entrepreneurs won't admit it. A lot of them do watch TV and that is blue light blocking glasses. Now my suggestion to you is get a pair of ones with orange lenses. They have good blue light light blocking glasses that have clear lenses but honestly not too many people are going to see you in these the orange ones work better, they're more consistent, and in my opinion, they look kind of cool. So get yourself a pair of blue light blocking glasses. You can get them on Amazon for 20 bucks. They're super If you put these bad boys on two to three hours before bed, they block all of the light that will cause your melatonin to be suppressed and you'll be able to fall asleep safe and sound every single night. So let's see. Consistent sleep schedule light bad if you live in New York City like I used to and all of the building lights are coming through a window all night Get yourself a pair of blackout shades. It'll do you do you well invest in your sleep, get yourself a good mattress, get yourself a good pillow. I have a little bit they sent me one for free because of Instagram promotion I did and it's a magical bed and I highly suggest investing in a mattress spend at least two grand Get yourself some nice pillows, make sure you fit in it all of those things. Okay, that's just the basics. It's like to not screw up before bed. Now, what are some additional things that you can do to really assure that you have an awesome night and that you're going to wake up feeling refreshed? Let's start with a hack since that was the boring part. Here's a little bit of a hack that I use and I recently did a post about this and Tim Ferriss swears by it. I think he learned it from someone else but drinking special tea before you go to bed and here's the concoction that I use Tim Ferriss just uses apple cider vinegar and honey which is awesome I've tried that it's kind of nasty but knocks you out like a light and obviously not addictive it's not like taking melatonin or z quill every night before you go to bed. It's actually healthy for you and for some reason, it just makes me tired. So about an hour before bed, I'll make myself a cup of for me it's camomile tea or actually have a sleepy time it's called sleepy time. It's a concoction of a couple herbals. So I put that in a tea with some honey and some apple cider vinegar. I stirred up and I start drinking that about an hour before bed now that knocks me out that makes me feel tired gets my head into a good space for my nighttime meditation, which is another thing but since I just gave you a hack my sleepy time tea, apple cider vinegar and honey now I'm gonna tell you something that did not work for me that people suggested this is something that Tim Ferriss does and a lot of other successful entrepreneurs is that they take a bath and they fill that bath with either Epson salts or apple cider vinegar and they soak I hate better I don't know about you. And if you can stand at a tub for 2030 minutes I get so bored and pruney and uncomfortable you know I have a decent bathtub two baths are not for me. I've tried it. I've tried it multiple times. That is something that should be relaxing for you and you want to be relaxed and it shouldn't be a chore. It should be something that you want to do that I was just hating the fact that I had to get in a bath for 30 minutes. It's a nightmare. So I skipped the bath. But one thing that I did try that did work for me, which a lot of people suggest doing in the morning is meditation. Morning meditation is good for one purpose. Nighttime meditation is good for my purpose, which is turning off your brain and making you tired. I meditate for about 12 minutes before bed, I sit on the edge of my bed and at night I use a guided meditation. It makes me tired, I can follow it. It's super easy. And by the time I'm ready to lay down and knock out my brain is off and I don't even remember falling asleep. Usually it's like I'm starting my meditation. And I wake up in the morning and for any of you who are insomniacs over thinkers, people who lay up in bed at night and ponder the universe or your life's problems or think about what your dog is thinking about. I used to be like you. I know a lot of people like you. Meditation is exactly what you need to fix your problem. It is not Xanax, it's not SQL. It's not any of the Z medications that we prescribe for insomniacs, please try meditation first. It's something that nobody wants to do, but it will solve all of your sleeping problems. You're literally training your brain, not to overthink, it's really hard at first, I'll probably do a whole other episode on it, but try meditation and do it before bed. You will not regret it. So those are, I guess three things that I do before bed, the sleep hygiene, the meditation and the tea baths don't work for me. And the other thing that I like to do before bed because usually at the end of the day, you know exactly what you probably missed and should do tomorrow. And you've also got these thoughts running through your head. That's what happens at night. When you try and turn off your brain it starts running so I have a journal in every room as you probably know by now, some kind of to do book or Task Book and I will write in this thing religiously. So at night, I usually like to document some things that I need to do in the morning, I cross things off the list, figure out what I did today move things over from the day before if I didn't get to it, and then I prioritize what are the top two things that I need to the next day and I do the same thing in the morning, I go over the list, I figure Okay, like what else needs to get done today? And I think it's super important to do this at least twice a day. That's a recap of your day, you're going over the list, you're crossing things off, and you're saying, Oh, I didn't get to that I'll move it to tomorrow, or this doesn't need to get done anymore, or Hell yeah, celebrate the wins because you've got the one thing done, you need to do today, and you get to go to bed satisfied. Now this is going to be I guess, a little bit less than the morning rituals because quite frankly, it should be because the nighttime is about unwinding, not about productivity, but about turning off resetting, doing something for yourself, really getting into a good positive state of mind and preparing for the productivity tomorrow. You just had a whole day of productivity. You don't need to be productive at night. You need to figure out how to get yourself relaxed and gear. For a great night's sleep and those things are me are one I turn off all electronics about two hours before bed. If I do give into temptation and watch an episode of TV, watching umbrella Academy, I watched Netflix too if there is an important call or something that I need to do on social media before I go to bed, I throw up my throw all my blue light glasses, I have two pairs now when I keep on my desk, when I keep in my room, they're super cheap, highly suggest you invest in a pair of these. I've had some of the best sleep I've ever had in my life. I don't know it's because of the blue light glasses, or the meditation or all of it. But get yourself a couple of pairs two hours before bed, shut off the lights or throw my blue light glasses one hour before bed, make myself some tea in that one hour span between the two and the one hours I'll do something that I enjoy, honestly, to be quite frank and everyone's gonna hate this, but I hate reading. I don't have the patience to pick up a book and read the words. I love audiobooks though, I listen to an audiobook. I'll watch an episode of TV I'll eat a late night snack They'll talk to my roommate I'll gameplan I'll journal to do something to unwind. I'll take my dog for a late late night walk love hanging out with my dog at night playing some fetch, but do something that you actually enjoy that you can reward yourself after a long day with one hour before bed that tea and granted these these timeframes don't apply to everybody you don't have to follow my exact timeframe. Honestly the tea that you use is not super important. The most important thing is that there's no caffeine in there so definitely make sure there's no caffeine but apple cider vinegar and honey super easy super healthy, good for your stomach good for your immune system. Try it let me know what you think I've had thousands of people on tik tok try it and be like, Wow, it worked or didn't work for me. Give it a shot. See if it works for you. And if it doesn't work, it's okay to healthy tea. Next thing I do is I review my day as I'm drinking my tea. I'm sitting there with my journal, usually in my bed, crossing things off moving things over just writing a little recaps things for tomorrow that I need to do people that I need to get in touch with some goals. I don't use any of these weird planners that they're coming out with now that have like templates. and stuff like that everything's blank. The $2 journals you don't need a special journal but document your day figure out what your successes are, figure out where you need to work on figure out what your next day is going to look like and then start winding down. I mean, you do all the normal nighttime stuff I like to shower at night. It's a warm shower. It's not a cold shower, that's the morning you know, wash your face, brush your teeth, I floss at night, I use a Waterpik highly recommend that too. And then after that, you know I tried to tea to your normal nighttime stuff with I don't know if it's a skincare routine or whatever it is sit on the edge of your bed, turn on your combat or your headspace, or do transcendental with nothing at all sit there and meditate for at least 10 minutes try and turn your brain off a lot happen today. And you need to figure out how to put it behind you so that you can lay down with a clear head cuz you've had a long day you've worked hard, it's time to knock out and 10 minutes meditating on the end of your bed will do it for you. And if it doesn't keep doing it every night because that's what meditation is all about. It's training your brain to shut off It's practice and it's freaking hard. It takes a while to get to a point where you can confidently say, All right, I'm gonna sit down, meditate and wake up the next morning and not know what happened. Finally there and it feels awesome. I haven't had an insomniac night and months. It does happen once in a while, but I'm still human. Anyways, just wanted to you know, follow up my morning ritual podcast, which a lot of people really liked. And thank you so much for your feedback with a nighttime ritual podcast, but I feel like it's only only right to keep a form of consistency and flow. So hope you enjoyed this one too. Again, nighttime is about winding down shutting your brain off rewarding yourself and keeping a consistent routine. Any alcohol or marijuana or anything that you do at night is just going to hurt so I highly recommend anything in moderation i think is okay. If you want to go out on the weekend, drink and mess up your sleep schedule their sleep routine once or twice a week. It's not going to kill you but try and keep a routine that involves you know, no drugs, no alcohol, no marijuana, no sleep aids. Just try and really do it for yourself. You're at what relaxes you and gets you into the right state of mind to fall asleep. And that's what I'm all about. Figure out what works for you, and you'll be successful. If you love this episode on nighttime rituals. Please, please, please share this on Instagram. Take a screenshot wherever you're listening and tag me and I will repost you and I will send you a gift a free apparel item from our store and cool mentors collective hat sweater hoodie on me seriously, take a screenshot. Do that for me and tag me Dr. Jay Feldman on Instagram. Hope you enjoyed this episode, guys. We'd love to hear your feedback. And we'll talk to you soon. This is Dr. Jay Feldman. And I just wanted to take a moment to thank you so much for your support, and also ask you for a little bit more that you can take the next 10 seconds and write us a review on iTunes, Google Play or Spotify. So let me know your feedback. It means the world to me again, thank you for watching. If you love this episode, please share it with your friends. Share it with your family. Until next time,