EPISODE 104: Mastering Your Evening Routine

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