11 evening habits of millionaires:
1. Eat your last meal 2-3 hours before bed
Your body has to work hard to digest hearty meals.
This can cause indigestion, heartburn, and acid reflux, which can all disrupt your sleep.
It also affects your blood sugar levels, often leading to morning fatigue and weakness.
Your body has to work hard to digest hearty meals.
This can cause indigestion, heartburn, and acid reflux, which can all disrupt your sleep.
It also affects your blood sugar levels, often leading to morning fatigue and weakness.
2. Avoid screens before bed
Blue light emitted from screens makes your brain think you’re still getting sunlight.
This halts the production of melatonin and disrupts your circadian rhythm.
Give yourself 1 hour of screen-free time before going to bed.
Blue light emitted from screens makes your brain think you’re still getting sunlight.
This halts the production of melatonin and disrupts your circadian rhythm.
Give yourself 1 hour of screen-free time before going to bed.
3. Use nighttime supplements
Your lifestyle, diet, and stress levels all impact your quality of sleep.
Supplements can help you have more control of your sleep schedule and quality.
If you struggle to get good rest, try supplementing:
• Melatonin
• Magnesium
• Lavender
Your lifestyle, diet, and stress levels all impact your quality of sleep.
Supplements can help you have more control of your sleep schedule and quality.
If you struggle to get good rest, try supplementing:
• Melatonin
• Magnesium
• Lavender
Instead of taking each of these supplements individually, I mix a scoop of Dream Powder with my evening protein before bed.
It’s made with a variety of natural sleep aids like melatonin, magnesium, and CBD.
All of which are clinically proven to help you fall and stay asleep.
It’s made with a variety of natural sleep aids like melatonin, magnesium, and CBD.
All of which are clinically proven to help you fall and stay asleep.
4. Lay out your clothes for the next day
This is a lifehack used by high performers to streamline their morning routine.
Minimizing the number of choices you have to make in the morning allows you to immediately focus on the things that matter and start making progress.
This is a lifehack used by high performers to streamline their morning routine.
Minimizing the number of choices you have to make in the morning allows you to immediately focus on the things that matter and start making progress.
5. Charge your phone away from your bed
Doing this helps you avoid two common traps:
1. Mindlessly scrolling before bed/in the morning
2. Repeatedly hitting snooze
This guarantees that your morning won’t start with you waking up late or wasting time checking socials.
Doing this helps you avoid two common traps:
1. Mindlessly scrolling before bed/in the morning
2. Repeatedly hitting snooze
This guarantees that your morning won’t start with you waking up late or wasting time checking socials.
6. Stretch before bed
Many people struggle to sleep because their bodies are still carrying the stress from their day.
Stretching before bed helps you:
• Release tension
• Improve circulation
• Reduce stress levels
Focus on your neck, shoulders, and back for better sleep.
Many people struggle to sleep because their bodies are still carrying the stress from their day.
Stretching before bed helps you:
• Release tension
• Improve circulation
• Reduce stress levels
Focus on your neck, shoulders, and back for better sleep.
7. Journal
Writing in a journal helps you align yourself with your intentions and goals.
Before you go to bed, write about:
• 1 thing you’re proud of
• 1 thing you’re grateful for
• 1 thing you’re excited about
This will help you start your day with a positive mindset.
Writing in a journal helps you align yourself with your intentions and goals.
Before you go to bed, write about:
• 1 thing you’re proud of
• 1 thing you’re grateful for
• 1 thing you’re excited about
This will help you start your day with a positive mindset.
8. Plan your next day
You don’t have to go into detail.
Make a list of 3-5 things you’d like to accomplish and write them in order of importance.
This creates a structure for the day ahead to minimize distraction and boost productivity.
You don’t have to go into detail.
Make a list of 3-5 things you’d like to accomplish and write them in order of importance.
This creates a structure for the day ahead to minimize distraction and boost productivity.
9. Optimize your sleep environment
Countless sleep studies have shown that your environment heavily impacts your quality of sleep.
These are the science-backed traits of an optimal bedroom:
• Blackout curtains
• Clutter-free environment
• Room temperature between 63-67°F
Countless sleep studies have shown that your environment heavily impacts your quality of sleep.
These are the science-backed traits of an optimal bedroom:
• Blackout curtains
• Clutter-free environment
• Room temperature between 63-67°F
10. Use a proven technique for sound sleep
We spend nearly 33% of our lives asleep, so it’s no surprise that people have worked hard to find the best ways to fall — and stay — asleep.
Here are two proven methods for falling asleep quickly:
We spend nearly 33% of our lives asleep, so it’s no surprise that people have worked hard to find the best ways to fall — and stay — asleep.
Here are two proven methods for falling asleep quickly:
1. The Military Method
This technique was developed by the US military to help Navy pilots fall asleep in 2 minutes or less, and it works for 94% of people:
This technique was developed by the US military to help Navy pilots fall asleep in 2 minutes or less, and it works for 94% of people:
2. The 4-7-8 Method
This technique uses the power of focused breathing to help the body relax and fall asleep.
It can also be used when you’re awake to lower stress.
My friend @SystemSunday wrote a great thread on this technique here:
This technique uses the power of focused breathing to help the body relax and fall asleep.
It can also be used when you’re awake to lower stress.
My friend @SystemSunday wrote a great thread on this technique here:
What else would you add to this list?
For more insights on health, habits, and high-performance living, follow me @johnnyxbrown!
For more insights on health, habits, and high-performance living, follow me @johnnyxbrown!
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