4 Easy Nighttime Habits to Feel Energized & Sleep Better

Wouldn’t it be amazing to have tonight be the most relaxing, happy, or productive night you’ve had in ages?

It will be after you listen to today’s episode.

Mel shares the 4 easy steps you can take right after you finish listening that will make tonight one of the best nights of your life. 

This episode is packed with tactical advice and the 4 science-backed components of the best nighttime routine.

Don’t make the mistake of waiting until the morning to make positive changes. 

The 4 simple steps Mel unpacks today will teach you how to sleep better, give you back time, and even set you up for a better tomorrow.

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In this episode, you'll learn:

• 4:27: 4 things you might be doing at night that will mess up your morning
• 5:30: The 3 questions to ask yourself before you change your evening routine
• 9:10: Mel’s mornings used to be a train wreck. Can you relate?
• 15:25: The most surprising part of your evening routine
• 19:00: How to pick the bedtime you REALLY need for successful morning
• 22:00: What the research says about picking your bedtime
• 24:00: Step #1 of your rock solid evening routine takes just minutes
• 26:50: Step #2 of your routine will help you avoid ‘decision fatigue’ the next day
• 30:40: The one thing you never have enough of in the morning
• 31:30: Step #3 is something you deserve to do every night
• 36:00: The powerful insight you’re bound to have once you start
• 36:40: Step #4 makes you 50% more likely to fall asleep
• 41:15: Bloopers! 

Resources and go deeper:

• Sleep Myths: An expert-led study to identify false beliefs about sleep. 
• Sleep Medicine: Sleep regularity mediates daytime function.
• Sleep Medicine Clinics: Sleep and sleep disorders in the menopausal transition.
• Sleep Health: Adolescent sleep myths. 
• Harvard Health: Blue light has a dark side.
• Sleep Foundation: What color light helps you sleep?
• International Journal of Molecular Sciences: Protecting the melatonin rhythm.
• Physiological Reports: Melatonin suppression and sleepiness in children exposed to blue lighting.
• The Sleep Code: Dr. Rebecca Robbins on Sleep Science.
• Journal of Health Psychology: Decision fatigue: a conceptual analysis.
• Harvard Business Review: The power of small wins. (the progress principle)
• Check out Mel’s favorite Cozy Earth Sheets and enter code MEL to save up to 40% off your purchase.