Do you find yourself going to bed late, tossing and turning all night, only to wake up exhausted? It might be time for a change in your evening routine! Setting aside dedicated time each day to relax and wind down can help us fall asleep easier and get much-needed rest. In this episode, Joel and Emily discussed why it matters to have your evening routine and how you can set up a successful one that will leave your body and mind feeling relaxed before heading off to sleep.
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SHOW NOTES:
02:37 - Part 1: Evening Routine (Emily)
03:17 - What is it?
04:30 - Why does it matter?
06:43 - Sleep Statistics
⅔ of adults worldwide do not receive the recommended 8 hours of nightly sleep
70% of all the weight you lose will be from lean muscle mass. Your body wants to hold onto the fat to preserve
Reasons why you may be waking up 1-4 am… liver is overloaded with toxins or hormone imbalances, blood sugar dysregulation, stress/cortisol, and mineral deficiencies.
09:35 - Part 2: Proclivity Prescription
09:59 - Timing (food, supplements, movement, light exposure)
3-4 hours before bed, last meal
2 hours before bed, start winding down
Avoid spicy foods
Exercise
Stimulating work or conversations
1 hour before bed, no more electronics, sleep light supplements
16:20 - Lighting
LED (phones, tablets, TV, etc.)
Incandescent lights
Candles
22:26 - Senses
Hot shower/bath/sauna for the skin
Aroma therapy with a diffuser
Rain sound on Bose speaker
Red light therapy to face
Sitting outside
28:00 - Night-time hobby
Reading
Journaling
Stretching
Breathwork
Candle gazing
31:25 - Part 3: Coaches Routine
31:43 - Emily
34:58 - Joel
44:50 - Part 4: What you can do (top 3)
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THE PROCLIVITY METHOD:
Information: https://www.proclivity.co/proclivity-method
Clarity Call: https://www.proclivity.co/clarity-call
