My Nighttime Routine for Brain Health | Jim Kwik

What healthy habits can you incorporate into your evening routine to optimize your sleep?

On average, you’ll spend roughly one-third of your life sleeping. It’s when your brain gets rid of toxic waste and plaque build-up, converts short-term to long-term memory, reorganizes and repairs nerve cells, and so much more. That’s why when it comes to optimizing your brain, one of the best things you can do is optimize your sleep.

Today, I want to share the elements I’ve developed over the years that make up my nighttime routine. These are the habits I’ve built to help me wind down for a good night’s rest. This isn’t meant to be a one-size-fits-all routine. Find the elements that make sense for you and start there.

Getting a good night’s sleep is vital for a healthy brain and a good memory. It ensures you can not only bounce back from a difficult day but bounce forward into the next morning. And establishing a consistent nighttime routine is key. If you’re looking for ways to help you fall asleep faster to get deeper, more restorative sleep, this episode is for you.

0:00 The importance of sleep to the brain
2:40 My nighttime routine
20:01 Share your nighttime routine

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[JimKwik]

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[himanausahu]

From being terrified infront of a high school class, to being the best brain coach transforming weakness to strength
The real success ❤

[matthewfitzgivens]

I like the idea of splitting your day into the “3 Cs”
1. Create, 2. Consume 3. Clear

[vernellprince]

LOVED this…. “First you create the habit, then the habits create you” 👀

[KamilBanc]

🎯 Key Takeaways for quick navigation:

00:00 🌙 Jim Kwik shares his evening routine for restorative sleep.
00:29 🔄 Routine habits vary due to dynamic family and travel situations.
00:55 🧠 Sleep is crucial for a focused brain and better memory.
01:22 💭 Sleep optimizes brain potential, improves long-term memory, clears harmful plaque, and enhances dreaming.
02:20 🎨 Dreams have inspired great inventions and works of art.
02:48 ☀ Exposure to early sunlight helps reset circadian rhythm.
03:14 🌅 Jim's daily routine is divided into three Cs: Create, Consume, and Clear.
04:12 🛌 Environment, light, and temperature play key roles in sleep quality.
05:08 📺 Avoid screens in the bedroom to associate it with relaxation.
05:36 📱 Blue light from devices tricks the mind into staying awake.
06:33 🛏 Jim uses an Essentia mattress with EMF protection, a natural cooling system, and posture support.
08:12 ⏰ Spend one-third of your life in a good bed for better sleep.
08:50 🌡 Using saunas or heating pads can trigger core body temperature drops, signaling the body to create melatonin.
09:16 📖 Fiction reading at night boosts EQ, imagination, empathy, and creativity.
09:58 🛠 Gadgets like Vedic devices can help mitigate harmful EMFs in the bedroom.
10:12 🌊 Using float tanks or sensory deprivation tanks can act as active meditation and help to wind down.
11:09 💤 Emphasizes the importance of optimizing sleep environments, including a good mattress and reducing EMFs.
11:49 ☕ Limiting caffeine intake, especially post 2 p.m., helps ensure a better night's sleep.
12:16 📓 Reviewing and journaling about the day can enhance memory training.
13:13 ❤ Expressing daily gratitude can activate the body's rest and digest system.
14:49 💡 Using red lights in the bedroom and blue light-blocking glasses can aid in winding down for sleep.
15:03 🌍 Incorporating elements like fire, water, earth, and air into the nighttime routine can be therapeutic.
16:26 📱 Tech tools like Happy and NuCalm can assist in achieving relaxation and better sleep.
17:46 📖 Jim keeps a dream and gratitude journal on his nightstand, including a five-minute journal for clarity and planning.
18:01 🤔 Every night, he writes down three personal and three special things to plan for the next day.
18:16 ✍ Listing tasks and thoughts can help in releasing and not keeping them on the mind.
18:30 🌀 As we wind down, we're more suggestible and connected to our subconscious.
18:43 ⏰ The human mind's power is evident when we wake up just before our alarm goes off after setting an intention.
18:58 🛌 Encourages setting intentions for better sleep, affirming restful sleep, and even directing our dreams for problem-solving.
19:39 ✒ Writing down a thought is the initial step in making an invisible idea tangible and real.
19:54 🌌 Recommends other episodes on remembering dreams, lucid dreaming, and his morning routine.
20:08 📸 Encourages viewers to share their best advice for good sleep by taking a screenshot and tagging him.

[Jireh]

What I learnt from this video
The 3 Cs— Creative (creating thoughts and ideas), Consuming (reading, listening to podcasts etc), Clearing (whiling off the day by reviewing your day)

[GenerousWealth]

You have a nice setting for this video sitting on your bed! Thank you for your contribution Jim!

[TheSushmaHomeSellingTeam]

One of the best gift we can give to ourselves is to allow our body get enough rest everyday. This is very helpful. 😌🌿

[lesleehaseltine]

The more I remain in gratitude the more magical and wonderful my life becomes. I definitely review my grateful feelings each night. At times my gratitude can be very simple, such as I am so grateful that I have the ability to write this text.

[luzleeds]

Jim, Thanks for giving us the strategies on how to use and recover memory.💃

[emilyduvall]

I do gentle stretches and somatic release movements, read cozy fiction, and read my soothing bedtime affirmation. I have trained my brain to fall asleep to the Nothing Much Happens podcast stories. My favorites are downloaded so I can put my phone in airplane mode. It has helped me tremendously! No more busy racing mind or anxiety at bedtime about sleep.

[Princess_Blue]

20:13 my sleep routine is go to bed then meditate(which makes dreams more vivid and easy to remember).Then if im not going to school the next day I will intentionly try to wake up a 6.Then I would fall asleep in a couple of mins.

[nishay]

I love the concept of 3c’s. Thank you for sharing! All these tips and sharing from you is truly a good guidance for us who wants to do better and be successful ❤

[sherrylessen]

I do like to listen to meditations especially enjoy Jason Stephenson and calming music ..however the issue is when I am in bed it means some devise is on to do this. And I agree then turn off all devises. So I think better routine is deep breathing and meditation and light stretching in bed and no music or devises. I need at least a half hour to fall asleep. Usually a few hours before sleep I take a hot shower and have a cup of organic camomile tea it relaxes me and my stomach which I hold tension. Some thoughts to help me sleep. No TV or social media 2 hours before sleep time. I am a night person so for me my life has always been going to sleep around 2am and my most productive time is usually afternoon and early night.

[Sylwiaaa]

To be realistic, i think whole day wouldn't be enough for this night routine! 😅
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Thank you so much Jim!
You are my best discover in 2024 ❤

[hikingaf]

Thank you for these tips Jim. I’ve been following you for a couple years. 20:41 20:41 20:41 I luv your content and I’m grateful for all you share with this community. I also luv your morning routine on a different YouTube I watched a while back! I’m a journal junkie! I do my Gratitude journaling at night in bed and my “morning pages” of brain dumpling in the morning which helps clear my mind prior to meditating. I don’t like having any electronics in my bedroom. No TV! And phone and dapple watch are in the kitchen. I sometimes take my iPad in my room to listen to calming music to sleep, but I’d like to do away with that. Maybe this Essentia mattress will help🙏😊

[mikaelasheppard]

Thank you very grateful. Yin yoga. Then red light therapy. ❤

[mjsimmons]

Thank you for your advice. However, most of your suggestions are out of my budget.
I prep myself for bed by a walk after supper. Shutting down my home: curtains closed, lights down/out, my ablations, gentle restorative yoga, meditative reading, breath work. 😴

[valentinarose]

Thank you for the amazing content Jim 😊!I enjoy doing the 4-7-8 breathing exercise before bed, really helps me get relaxed!

[DoctorSoyemi]

1:22 Very Valuable Information for better Mental Processes. Thank you for All you Do.