Fall Asleep Instantly Every Day (my nighttime routine)

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Here’s what I do to fall asleep instantly every night. My routine’s all about setting myself up to sleep hard and wake up ready—none of that tossing-and-turning garbage.

It’s a mix of timing things right, dodging stuff that messes with my circadian rhythm, and a couple odd moves I’ve dialed in living out here in Costa Rica.

The whole deal’s built around how humans are supposed to rest—think less buzz, more chill.

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00:00 Night routine starts
02:30 How to do dinner for better sleep
05:28 Foods to avoid at night
09:51 After dinner digestion routine
11:06 I have my light hygiene dialed in
14:19 Rules for nighttime screen use
19:44 Cooling the bedroom
21:29 Self-care in the dark
26:35 Secret wind-down technique

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STUDIES:

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SOCIALS

DISCLAIMER
Dr. Paul Saladino received his medical degree from the University of Arizona Medical School. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Saladino is a licensed physician in California, but he no longer practices in any state and does not see patients so he can focus on educating people as a full time activity. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Saladino and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

[mikemalagies]

As a 21 year old, I have learned so much from Paul! Who else loves Paul's content?!🔥

[StevenS-gj]

Awesome video. Sleep used to feel like an afterthought for me, like just something I had to do... But more I learned, the more I realized how much it controls everything: focus, energy, even emotions. Here are three things that made my life a lot better:

1. Reading Rethinking Health Secrets made me rethink how I approach rest, stress, and mental clarity. It's crazy how much our minds and bodies are connected.
2. Quality sleep isn't just about 'more sleep'. It's about 'better sleep'.
3. Night routines matter way more than I ever realized. What you do before bed shapes your entire next day

[clujbnf]

I think a stress-free life in paradise doing what you love every night probably helps you sleep at night too☺️

[EthanCole-cl]

What’s truly crazy is, once you read The Secret Health Reset you realize how blinded you were, but it’s never too late. That book has some serious knowledge. Changed my life

[Fallingxleaves]

I envy your life, you are truly blessed. I'm sure things still get occasionally stressful, but how amazing it would be to wake up in such a lush beautiful countryside, looking out into the ocean, a house stocked with healthful foods, the peace of nature...it's a perfect place for the soul

[flameguy]

Imagine going out for a walk in Costa Rica, looking up at the mountains and seeing those red lights coming from the mega mansion.

[saramalkova-hv]

I always thought I had a good grasp on health, but after The Silent War on Health, I realized how much I was missing. This book changes everything.

[TheEraLad]

I admire his dedication. We’ve been using red light in our bedroom for at least a year now after a recommendation from one of my doctors. It definitely helps relax and get into a peaceful mood before bed.

[jf]

Right-on! I live in Hana on Maui, in the same tropical environment as CR. I don't have TV, I don't use lights at night, and I don't have AC, but I have WIFI. It's hard not to use it. My fruits of choice are bananas and avocados, which I grow on my property. My neighbor grows beef. Life is good! Thanks, Paul, for your insight.

[AvaThompson-di]

I was shocked when I realized how blinded we are about health, after reading The Silent War on Health I realized how much I was missing. This book changed my life.

[GrahamEdward]

What’s truly crazy is, once you read Rethinking Health Secrets you realize how blinded you were, but it’s never too late. That book has some serious knowledge

[liamdemets]

bro you are a legend, I can’t imagine how you feel. I’m doing my best to follow your advice as a 21 year old.

[Talk]

I followed almost all of this and went to sleep earlier than I have in years. Cheers Doc!

[allaboutlearning]

I have struggled with high glucose numbers and obesity my entire life. I started the Carnivore diet last week and I’m amazed at the results in just one week. Let me tell you that my glucose numbers went from 285 to 133. I have lost 7 pounds and feel absolutely amazing. Thank you!!!

[nickhearn]

I love how he said he would walk with his dog but he’s out exploring on his own 😂😂👍🏼 awesome

[dameanvil]

### Dinner (Around 5:00 PM)
- Eats 2.5 hours before bedtime (aims to finish before 6:00 PM)
- Focuses on sleep-supporting nutrients: ground beef (glycine), raw milk (tryptophan), honey, and magnesium-rich foods like coconut water
- Avoids sleep disruptors: caffeine, chocolate, processed sugars, alcohol, marijuana

### Post-Dinner Activity
- Takes a 15-minute walk to aid digestion
- Watches the sunset from his roof

### Light Management (After 6:00 PM)
- Uses only zero-flicker red LED lights throughout the house
- Avoids regular LEDs and overhead lights due to blue light content
- Applies red film over his refrigerator light
- Uses red light filter on devices if necessary
- Avoids phone use 1-2 hours before bed

### Technology & EMF Considerations
- House is hardwired with Ethernet (no Wi-Fi)
- Charges phone in a separate room
- Uses zero-EMF microphone setup when filming

### Bedroom Preparation
- Uses cooling mat on bed to lower temperature
- Installed blackout curtains
- Takes cool shower to reduce body temperature

### Hygiene Routine
- Uses silk floss and boar bristle bamboo toothbrush
- Avoids toothpaste (considers it unnecessary)
- Minimal skin care (just water)
- Avoids soaps, shampoos, and commercial products

### Final Sleep Preparation (Around 7:30 PM)
- Gets in bed about 30-60 minutes before desired sleep time (8:00-8:30 PM)
- Lies with legs against wall for 10-15 minutes to relax
- Uses earplugs for sound isolation
- Believes proper sleep routine should result in falling asleep within 3-5 minutes

The speaker emphasizes that good sleep starts with morning sunlight exposure and argues that quality sleep improves various aspects of life including performance, earnings, and hormonal health.

[DiegoWatson-lp]

@6:00 I love the little lizard friend on the window, so cool to be in nature.

[stephenstuckey]

The man said "sleep architecture". I am sold.

[ValentinaTaioli]

Excuses excuses… he’s just trying to improve people’s lives and not even charging you for that. Thank you Doctor I do appreciate your work and ethic.

[JezzuZZFReaKK]

I agree with everything except the part about falling asleep quickly. I've found that my inability to fall asleep quickly is directly correlated to my mind. If I can't stop ruminating, stop the anxious thoughts, etc. I can stay up for hours even if my body is completely physically exhuasted. I have red light, good diet, exercise, and all the works, but if I'm not intentionally calming my mind and "getting out of my head" its almost impossible to knock out 😅😅😅 of course everything else helps, but so does practicing mindfulness and gratitude to clear the mind. ❤❤❤