I did everything you said. No eating/drinking after 8:30pm, no screens after 9:30pm, went to bed at 11pm. Slept well, but everyone else I work with on the night shift got really mad at me for some reason...
the thing you talk about in this video where you gotta be willing to "re-start" the routine every time you step away from it - that has been THE key to forming long lasting habits for me. you just gotta tell yourself that it's okay to keep re-starting. and re-starting. and re-starting. over and over again, every single time you break the routine, you can just re-start.
This is a mindset I have worked with my dietician! After one “bad” meal I would always think “I failed” “this is my last bad meal ever” very simply she said… anytime you break your healthy habit always follow it with a good choice. It’s made such a difference!
I learned how to start good habits by changing the pocket I carried my phone in. I decided I wanted to carry a pocket knife every day, but there was a phone in my right pocket. By keeping it in my left pocket, everything works. It took probably 6 weeks to be consistent about it, and even then I would be wearing shorts and lounging around the house, and my phone would end up in the wrong pocket. This was 5 years ago, I’ve stayed true to the original goal, and I’ve had to restart several hundred times. What I find really helps is having a reason, something to remind you. For me, it’s my pocket knife in the right pocket, reminding me to out my phone in the left. I learned a lot, and also really enjoy having a pocket knife.
I found it to be really effective to just focus hard on only one thing to get into habit at a time. Don't ever try to habitualize multiple things. Gauge where you are at a minimum with your currents habits, then build on one until you find yourself doing it without thinking, you simply desire to get it done. Don't fret about failing to do other things you want as a habit, you'll get to them eventually.
(For my own sakes. My actual comment underneath) Remove 9:00 Stop eating and drinking Reset 10:00 Organize / Hygiene / Cleaning Relax 11:00 Mindfulness / Reading Retire 12:00 Sleep The hardest thing about any kind of routine is accepting having a bedtime. I spent my 20's staying up to feel free and now in my 30's trying to go to bed before 12 is major resistance. Having a bit of a run-up routine is good. Just saying "X time, go to bed" usually collapses. And cooking is the same issue. I do it fot a night or two, make a mess, struggle to clean, start to avoid cooking. Spot on: Stay up. Do more. Cant go sleep. Tomorrow is hard. Compensate: stay up. Recycle. Write that book! (I have adhd and i write long comments. Thanks for reading if you did).
bless your soul, my adhd ass also needed a summary and was hoping someone else already did it LMAO. i am the same way with extreme resistance to accepting a bedtime, so hopefully the routine works for both of us! if it doesn't, I might try experimenting with taking half my dose of meds to quiet my brain enough to try and sleep haha
@@savanabanana OMG, the meds to sleep! I take 5 mg at a time to ease the jump caused by going to my whole dose and, no kidding, I could _easily_ fall asleep 40 minutes after that first dose. How we know it’s getting into my system is that I start yawning. 😂
@@savanabananai take a 5mg about an hour before my sleep routine (full disclosure, i also am like a recalcitrant two-year-old and don't follow my own rules a lot...) and holy cow does it help. My issue is part brain won't shut up, part "oh i should wash that dish outside is nice just gonna go look my plants need watering did I buy that thing i wanted to craft project must finish why is the sun coming up?" With that extra bit, I am able to get up and walk to the bathroom to brush my teeth without getting distracted and derailed en route. Game changer. I don't think I'd add the cleaning portion because I wouldn't stop. For me it's: turn off screens (Kindle allowed), brush teeth early because it keeps me from eating (don't wanna brush again), laze about, cuddle time, bed.
This type of routine was what I applied to children in mental health facility. Funny what eating sleeping and tidyness did for adhd, bi polar, pervasive developement disorder, depression, anxiety. Some kids had never had a stable six months in their life. I learned how to get anyone's sick child to sleep, and wake up hungry and happy to get going. Because breakfast was waiting. The routine ran and gladdened them. It kept one step ahead of them and drew them forward. Many years later I am a care giver for an elderly parent in very poor health. Routine has kept life at bay while I focused on disaster, and hardship. It makes room for my health in the face of constant demands. It allowed me to fight my way back to sleep for myself and stamina for the next day. This is the way it always ran before tv and electric lights, when everyone was on the day shift. Leisure time might have been available, perhaps for a happy hands type of activity, or reading, but alas fatigue is hard to resist. Regular rhythm of life overtakes you and works its magic. It's not because you are old. It will benefit Ada as much as it does you. It's because you are a human animal with a circadian rhythm and are set up with this function. The "broken" kids that didn't fit the mold, ultimately fit just fine when the mold held. Fix your self a mold, and you might feel fixed. Oh, and I have a blue blocker on my screens. It helps me turn this off and sleep quickly. Good night.
This has been where I’m at for years now. 3 or 4 years ago I realized that my sleep hygiene and night-time routine were the primary culprit in things that have negative effects on my life. I have always struggled with this and still do. I appreciate this video very much. Thank you for what you do.
Same. Been sleep deprived on a daily basis for 3-4 years now and my life is in disarray because of my night-time routine that's tied with my social media addiction.
@@mariamountain6718it would be different from a cooking channel because he isn’t a chef. Also, aren’t all of his challenges at least one month? That’s not very ADHA friendly, and yet you are still here. 🤔
Weirdly, my nighttime routine is on the same schedule as yours. Food done by 8:30, screens off after 9:30. I’ll make packed lunches for the next day and set up the coffee machine for the morning (I’m not grinding beans at 6am, before I’ve had coffee!) in bed for 10pm, read, asleep by 11pm. Been doing this for the past year and it’s been a huge benefit. ❤
I once heard on a Mel Robbin podcast "The key to having a really good, productive day is to realize that it starts the night before." I've taken this to heart and implemented a similar evening routine and it really does work. I am not successful EVERY night, but like you mention, just get back on it the next day...
I love resetting my space each night. It's a good feeling when you do something that the future you will be happy for! Like cleaning the kitchen before sleep and waking up to a clean home :)
Fully agree with night showers! I’ve always been a night-showerer and apparently it can help with sleep because a warm shower will lower your body temp, which can help you sleep
Frustrating flip slide, apparently sleeping with wet hair can lead to breakage and frizz. I do it anyway, because I am definitely not a morning shower person, but it's a thing to consider.
@@lindsaythegreatI used to go to bed with wet hair constantly, and read this same thing somewhere. Then I started blow drying my hair after my nightly shower, and in the morning doing my curly-hair routine (which includes rewetting, applying product then diffusing with the blow dryer). I was concerned with using more heat on my hair… but since I was my hair every 3 days I haven’t noticed any increased damage.
@@sflo715maybe try your curly routine and diffusing before bed and sleep in a satin bonnet. You can do a mini reset in the morning. If needed. - a fellow curly head
I'm so happy to have been enjoying your content for the last 14 years-and now as we venture towards the rest of the second decade, I'm really happy to have been able to be along for the ride. The more recent content has been really enjoyable to watch, and y'all killin' it. Keep on keepin' on, both of you.
I think the reset is the key to this. I have struggled to get to bed before 12-1am for the last few months and this snapped me out of it. It's really easy to make good decisions after doing something like the reset since your running off the high of organizing your life. So while I haven't been doing remove and my relax is just read, I've been head to pillow by 10:30 pm for the past 2 weeks. Thanks for making this.
Hello! I have been waking up between 4am and 5am for just over 3 years and I haven't died even once. In fact, the routine allowed me to complete a qualification, secure a new job, excercise more and spend more time with my family. And all it requires for me to do is go to bed as soon as my kids' bedtime has been completed. I even allow myself to read or watch some YT before falling asleep. I also use breathing exercises and meditation to assist my sleep. 4.30am starts are great! You can get so much done before the house wakes up. And the momentum carries the day.
So my boyfriend recently started working four 10s and so I get five days a week where he goes to bed at 9pm and I get to stay up until 12:30, which is my ideal time to go to sleep. It has done wonders for my sleep schedule because he used to insist I come to bed at 11pm with him and I would lay there for hours, far past the usual 12:30am thanks to my weird variety of insomnia and sleep anxiety. This way, I can do projects and stuff for a few hours, then my mind is all ordered and satisfied and I drop right off. I need alone time to recharge, and this guarantees it. The hard part is adjusting to the weekend - he usually "stays up late" until 11:30pm and I go to bed early with him as a compromise. I don't get the quiet solo routine, so sometimes I get anxious, but lately it has evened out. I added the reset to my routine today and, though I have to do it a bit earlier due to keeping noise down, I like it a lot... it's one more activity to help order my brain!
This is the best one so far. "Resetting" and sleep are essential for maintaining equilibrium, and I really enjoyed watching y'all work through this one.
You are the only sponsor ad creator I watch with interest. You always make me smile/laugh. Thanks.. it must be so much more work than to do the same AG1 (or whatever) script every time. You rock!😊❤ BTW just in case no one else mentioned about your thumb bendiness (unlikely) .. you might have a mild form of hyper mobile EDS. Or not .. there is a scale online call the Beighton Score to test your flexibility at home. Not much you can do about it if you have it, but it does explain about 40,000 weird symptoms and illnesses I have had for decades. Wish someone had told me about it sooner. 🙄
Well, I need to try this routine now. The only problem I can see with this is that I feel it would take all my evening from 8 pm and I usually want to squeeze another hour of tasks/work before settling. Also, I want to do stuff with my partner as well - but I guess that can be a relaxing thing for both of us. I also started writing in my journal what good things I DID today, not what good things happened to me because I really need to start appreciating myself more or else I could get in a very dark place with my low self-esteem. EDIT: I actually think I am going to try this because I desperately need a change in my life.
I wrote down his routine for people like me who don't remember things. Wheezy Waiter Night Routine 0) Zelda 1) Remove: 8:30 pm stop eating and drinking 9:30 pm turn off screens 2) Reset: Clean and tidy Dental Hygiene (I assume washing face is here too) Create a to do list for tomorrow 3) Relax: Pick one, or however many Bath Read Tea Meditate Stretch Yoga Breathe Progressive Muscle Relaxation (PMR) Journal (Write three good things that happened to you that day and why) 4) Retire: Go to bed (11 pm)
This is why the religious Jewish day begins in the evening (not the morning). It feels foreign, but the fact that a good evening routine is in fact creating a good start to the following day (and is not an isolated event) speaks for itself. I’m not Jewish, but I can definitely learn from the mentally. Bonus: one of the “first” things I get to do every “day” is sleep! Sounds like a dream come true.
So I am Jewish and I never heard that perspective of the Jewish calendar. Technically the day starts in the evening because it’s a lunar calendar, and if it’s a holiday you can’t really use the evening as a reset if you can’t do “work” (which could extend to things like cleaning or reading depending on your level of observance). But I do think the philosophy you mention is super interesting, and Judaism loves interpreting things in new ways. So thanks for the perspective!
I’ve heard about sleep hygiene many times and always brushed it off. I recently found out my cortisol is through the roof and staying high all night so I was instructed no screens an hour before bed and to meditate. I’ve been wanting to read more but never made time for it and it’s so nice to read before I fall asleep now. I’m seeing an improvement in my sleep for sure.
Well...life kind of got in the way and I've been away from your videos for a while. What struck me most, is how damn CUTE the two of you are together! You always have been, but the cute quotient was just off the charts with this one. I shall endeavor to hang out with you two more often again. I will admit that I am not yet ready to have night time hygiene. Poor night time habits are still a cherished form of rebellion against adulthood. Or something. And I have waaayyyy too many years under my belt to have just said that. But you presented the idea in such a pleasing and positive way, that I'm actually giving it some serious thought! And I love the method you lay out. Bravo, guys. So good to see you again. ❤🙏❤
i once fell asleep and dreamt i was the weezer waiter. when i awoke, i wondered if I myself dreaming i was weezy waiter, or was i weezer waiter dreaming about being me?
Since turning 50 (which happened around Covid Lockdown time, so not sure what prompted it because we were all making many changes in our lives back then) I have had a night time routine, an adjustment in what time I go to bed (10pm) and a no eating after 8.30 rule. It's made mornings much more pleasant - they're quiet, and they're long enough before I have to leave for work, so they're mentally peaceful. Recommended!
The key to a good day for me is good sleep and the key to good sleep for me has been a regular bedtime schedule and routine. Your body likes regularity. I sleep 11:30-7:30 and rarely have insomnia anymore. This really works folks.
I've been resetting my kitchen and living room every night before bed for a couple years now and it is absolutely a game changer! Might try to incorporate some more of these things into my routine
i always feel guilty as hell when i come downstairs and there's still dirty dishes, if it's my fault. if it's not my fault, i feel angry as hell. it works out.
We do our reset before we relax because it’s just too hard to do it the other way, but yeah, waking up every morning to zero dirty dishes and already scooped litter boxes? Thank you, us from last night!
Yeah, that would be good. Constantly having to be creative is a struggle and by the time I get there it takes too long or I don’t have the ingredients. 😅
Lovely to see you guys adopting this practice and inspiring others to do the same Personally I've noticed HUGE overall improvements from a more disciplined approach to sleep and winddown. To see others doing the same, makes me want to be more consistent with it. Thank you! ✌🏻❤️
I know I should be doing this, but I get in toddler mode when I think about it 😂 Thanks for breaking it down in easy steps at least. Maybe once I can get myself to it and then I'll know how.
Toddler mode is a great way to put it lol A trick I've found to minimize toddler mode is to treat the thing you don't want to do as just a one-time experiment - just give it a try, see what happens, you don't have to do it ever again if it sucks. I've found the thing is usually a lot more enjoyable than I expected!
Having a consistent evening routine and going to bed at a reasonable time are my kryptonite. It is so freaking impossible so impossible, but I wonder if I may be have some executive function problems! 😅
I relate 100% to toddler mode! Lately I've been leaning into that and trying to problem-solve like a parent. Like, if you wait too long to start the bedtime routine, the toddler will be overtired and fussy and fight every step of the way. Instead, get ready for bed first - shower, put on pajamas, whatever you're most resistant to when you're sleepy and out of executive functioning power - and then move on to other parts of the routine.
Also, what would make it more fun for your inner grumpy toddler? Now that I'm thinking more about this, I low-key want one of those things that projects stars onto your ceiling. 😅
Yeppers. My night time routine is clean kitchen, food moved from freezer to fridge for tomorrow, bullet journal, plan tomorrow, set stuff out that is needed for AM. Even with no restrictions on screen time etc it has helped a lot just to prepare for tomorrow and not wake up to a messy house.
I've been doing them relaxing different body parts since you first mentioned it. It really does help. I couldn't find anything in a doovlydo about where you got it from so I do my own version of it. I used to, still do, honestly, hate washing the dishes and would put it off until it was out of control. Now, we do dishes together in afternoon after lunch and I'll do them in evening usually around 9 so the counter is nice and clean for morning. I like waking up to a clean kitchen. It's really nice.
I really need to resolve to do this. Maybe if I rope my husband in, I can stick to it. I have a very bad habit of revenge bedtime procrastination. I'm not a morning person at all, and most of my afternoons involve some degree of work (and even on days off, afternoons tend to involve chores and errands), so evening is the only time that feels like it's really MY time. Plus, I never want to go to bed, because once I fall asleep, the next thing I experience will be waking up to go to work. XD But yes, my mornings would probably be a heck of a lot better if I would go ahead and wind down properly the night before. Also, not shutting off screens at a set time is, I suspect, contributing greatly to me recently having trouble falling asleep. I've always been a champion sleep and rarely had trouble falling asleep within ten minutes of getting in bed. But lately, I've just been staying awake for so long, and I'm certain the lack of routine and the endless scrolling on my phone are to blame. Time for a habit reset for sure.
I very much relate to everything you wrote here, especially the revenge bedtime procrastination part, you're not alone ! Just like you I'm taking much longer to fall asleep now than before, so I'll stay on my phone until I just can't keep my eyes open because otherwise that time when you're waiting to fall asleep but can't makes me pretty anxious :') Good luck on the night routine !
Once you get to bed at a reasonable time, maybe you can wake up earlier and make yourself an enjoyable morning routine as well! Then you won't have to go to sleep knowing the next thing you'll be doing is going to work, instead you'll be looking forward to making your favourite hot beverage, playing a video game, going for a walk or whatever you like to do! For me, although it feels good in the moment to sleep in, I always feel better the days I muster the willpower to get up early. If I have the time to make myself a proper breakfast and a latte, watch some UA-cam videos and pack a good lunch, I feel much more motivated to go to work than when I shove a slice of bread and some instant coffee in my mouth and head out. I need time to wake up and get ready for the day, making the transition from sleep to work much less abrupt.
@@sokken_4464 That willpower to get up early does not exist for me. My natural setting is to stay in bed until 9:30 or 10:00 and then have a very slow, leisurely coffee and breakfast. If I don't have somewhere I have to be in the morning, I won't wake up early. It's just not how my body wants to be. Mornings are beautiful and peaceful and pleasant, but my sleep cycle cares not. XD
@@thatjillgirl Actually same, I usually need somewhere to be in order to get out of bed. But in a few short periods of my life, I have managed to stick to a sleep schedule where I go to bed and wake up at the same time regardless of whether I have plans for the day, and it's in those periods I feel the best and have the most energy. It's weird how something that makes me feel so good is so hard to stick to! So I'm going to try implementing some of the tips in this video and try again, maybe it will stick around a little longer and be easier to come back to when I slip up
Lovely video! 🙂 What's been a huge help for me as well is to get Philips Hue lights (but they could be any brand) which can change colour. You can then decrease their brightness in the evening hours and also the colour red is apparently way easier on your eyes. A big part of why many people have trouble falling asleep these days is that we have artificial lights on after dusk and setting my lights to red has been a gamechanger for me!
been a fan for longer than i'd like to admit, first time commenting. I am thankful for the content you produce and wonder how handy is it to have the clones to help with cleaning?
I love this! I think my takeaways are I don’t think I can do no screens. I work side hustles that require screens. I think I need a podcast to listen to every day to get me to “reset” in a fun way. 8:30pm no more eating 10:00pm reset - gym bag, work bag, lunch, protein shake 11:00pm Relax - gratitude & headspace 11:30pm Sleep
This video could not be better timed in my highly individual timetable! I just instituted a strict routine throughout the day (that I’m really vibing with), have chronically struggled with getting to bed on time, and really needed a routine to adopt. I will definitely try this! ❤
I always tried to stay up as late as possible... Then I started working a shift job. It totally changed my sleep habits (and my husbands). It made me appreciate sleep more. I'm in bed at 10pm every night now. People often forget how important sleep is.
This really resonated. As a night shift person, winding down in the summer when the sun is up is extremely difficult, so this is advice I'm going to have to try.
I started doing a similar night time routine and it has unlocked so much happiness. I cannot thank you enough for making this video!! I'm READING again!
I love when you and Chyna do these challenges. First, I have to say that you two are an adorable couple. Second, I have a suggestion for another challenge. You may have already done this, so you can ignore me if this is something you already did. But near the end of the video, Chyna made the comment about cooking dinner again and you mentioned all the times that your family ordered out. So, how about a challenge where you plan all your meals for a month. I started this as a budgeting tactic and it not only saved me money but it also saved time. I even penciled in 2 days a month for ordering out. I think you two could really make this fun and interesting. When I started planning out my meals, I also found myself using my crockpot a few more times than usual. If you try this, invest in crock pot cooking bags. It saves a lot of clean-up time. PS.... UA-cam is a great tool for finding recipes.
Wheezy I love your videos so much, I’ve been making big changes because of them. I’m on month three in the copilot app thanks to your working out videos, and it’s awesome! Climbing that leaderboard little by little 💪🤘
I've been doing list "3 good things" before bed for at least four years and it's honestly life changing, clears my head of negative thoughts and I sleep easier and wake up happier
8:30 - "but that doesn't start with R." To add to 'Recuperate' we also have Rejuvenate, Regenerate, Reinvigorate, Revivify, Revitalize, Restitute, Revamp, Renew, Refresh, and Restore. Honorable mentions to; Renovate, Realign, and Resurrect.
My partner had started doing several, but not all, of these things and it works for her! What doesn't work is me staying up very late and then waking her up when I get around to coming to bed. My biggest barrier to healthy sleep is feel like there isn't enough time in the day. After giving about 10 hours to a job (counting preparing, driving, etc), I want to reclaim as much evening time as possible for myself. Its not healthy, but I'm desperate to not give a business more of my time than I have for myself. Yes it's impossible, as "we live in a society" but that's my dream.
I think it was Dr. Panda (silly name but real, he is the one with the lights from monitors thingy) had a experiement with intermittent eating/drinking "normally" aka just had to eat/drink with 12 hours a day like 7 in the morning & 7 in the night. Many of the subjects returned & told that they slept so much better now because they didnt eat/drink just before bed. And i guess it always made sense, as your body actually need to process the things you ingest & cant really relax untill its done .. or something like that.
I have from 6pm-bedtime routine. It’s from 9am-6pm when I have zero structure. I also thought of it as “reset”. I don’t clean, I don’t put away clutter, I’m just resetting for the next day.
I agree, a nighttime routine is the single most effective tool I've discovered for increasing the quality and productivity of my days; one thing that also helped was shifting my mindset from thinking that a day began in the morning to thinking that it began in the previous evening, one to two hours before my bedtime. To start it off right and give myself the best chance of success, I gotta have the discipline in the evening; it's worth way more than discipline in the morning. (I've actually fallen off that wagon for the last couple months, since life has been super hectic, but I think watching this video has inspired me to get back to it and make it a priority again, so thanks.) My sleep was also much improved by figuring out how much sleep my body actually needs and reverse engineering my bedtime to get the full amount each night and consistently wake up before my alarm; much more pleasant sensation to drift out of sleep naturally rather than being yanked out, a jolt that creates adrenaline and a sense of danger and just generally impairs my cognitive abilities. (Of course, in my case that also means spending 10h in bed -- 9h for pure sleep, extra time for falling asleep and drifting awake -- which is an extremely annoying and frustrating amount of time, but it's nevertheless an option that's much better for me personally than the alternative, though I recognize that it would definitely not be compatible with a lot of people's lifestyles and responsibilities.)
9 hours of pure sleep? This sounds insane to me. 3 out of 8 days I get a solid 4.5hrs per night out of 6. The other nights I get 7 very broken up hours of rest due to 3am thoughts creeping in, having to pee, and believe it or not- the damn cats. I’m on high alert 24/7 🤣 literally why am I wired this way.
@@Blake4625kHz well, no, i also get up to pee, and I'm generally a very "drift in and out of sleep" kinda person, lotsa dreams and rolling around the bed. i used to have really bad insomnia, but reducing stress and becoming a more stable, secure person has made that much, much better. (though i did also start taking medication after an episode where i pretty much just didn't sleep for ten straight days. but i don't think i noticed a difference in sleep when i temporarily went off it a few years ago.) i do occasionally get the full nine hours in a single unbroken stretch, or sometimes my body decides that no, today we're waking up two hours earlier and you just gotta deal with it; you might not feel super rested, but hey, at least you feel relatively alert! anyway the nine hours is more just a guideline for myself, I'm sure i get less actual sleep than that, but that is the time it usually takes me to sleep all the sleep that i need
I see. I guess I noticed the generous margin you have of available sleep time if your body lets you sleep that amount. The margin of sleep I have is not too bad but that overlaps with “sit on ass and don’t do a damn thing” time, and that’s when I screw myself 🤣 but in my defense I’m like bro you know you’re not going to sleep well anyways so just stay up🤣 you have green hair also.
Definitely something I struggle with... It's definitely a lot harder working 9am to 10pm every day of the week. Getting home and making food but still wanting time to relax, unwind, reset, is extremely tough to get into bed before 1 or 2am. Waking back up at 7 just to do it all over again. Chronically sleep deprived.
I just found this video, but I started night time routine a week ago by coincidence. I have a similar routine. Clean up, shower & read. I'm definitely trying the 4R method. I like the reset to plan the next day. I usually journal in the morning but maybe it's better at night so I'm not going to sleep with the whole day's thoughts. Thanks!
I like how you break this down. I work shiftwork with irregular hours and i feel like i could do some Rs before my later shifts. Routine (and adhd) has been the hardest part of shiftwork
As someone probably 10 years younger or more. You are helping me in ways I can't fathom. Thank you Mr.Wheezy and Ms.China, keep up being cool ass people.
There is a reason why we have bedtime routines for our children. For some reason, we tend to think that our brain & body no longer needs those routines after a certain age. But if they worked when we were 3, they work - and for the same reasons - when we are 33.
Nighttime and my lack of a routine has been the bane of my many decaded existence - you’ve inspired me ! I’m going to start having some boring nights !!
I have been discussing healthier habits with my therapist, including healthier nighttime habits. It’s been hard to know where to start with a night routine but I know I need it because I need to sleep before 11 PM. I’m going to steal your routine and adapt to my life, so thanks! 😂
Flylady's system has a nighttime routine and believes is is very important. I tried it for a time and it is a good practice. Loved watching you two together. 😊
I did everything you said. No eating/drinking after 8:30pm, no screens after 9:30pm, went to bed at 11pm. Slept well, but everyone else I work with on the night shift got really mad at me for some reason...
Classic 😂
Took me a moment...then 😂😂😂!
😂🎉
You had me in the first half 😂
As a fellow career vampire, I appreciate this so much. 😂
Chyna is a treasure. It's great to see her becoming more confident on camera - she's so witty
Craig, also a treasure. Tales tell of Pirates who have marked their house with a big ole X.
also did you see the nail color she was wearing? straight fire
But such a ridiculous name, wtf is that about?
@@Tinkering902chyna? she didn’t name herself lol. also that’s very subjective, i personally think it’s a pretty name.
My favorite wrestler growing up was named Chyna. Great name. RIP
the thing you talk about in this video where you gotta be willing to "re-start" the routine every time you step away from it - that has been THE key to forming long lasting habits for me. you just gotta tell yourself that it's okay to keep re-starting. and re-starting. and re-starting. over and over again, every single time you break the routine, you can just re-start.
This is a mindset I have worked with my dietician! After one “bad” meal I would always think “I failed” “this is my last bad meal ever” very simply she said… anytime you break your healthy habit always follow it with a good choice. It’s made such a difference!
I learned how to start good habits by changing the pocket I carried my phone in. I decided I wanted to carry a pocket knife every day, but there was a phone in my right pocket. By keeping it in my left pocket, everything works.
It took probably 6 weeks to be consistent about it, and even then I would be wearing shorts and lounging around the house, and my phone would end up in the wrong pocket.
This was 5 years ago, I’ve stayed true to the original goal, and I’ve had to restart several hundred times. What I find really helps is having a reason, something to remind you. For me, it’s my pocket knife in the right pocket, reminding me to out my phone in the left. I learned a lot, and also really enjoy having a pocket knife.
I found it to be really effective to just focus hard on only one thing to get into habit at a time. Don't ever try to habitualize multiple things. Gauge where you are at a minimum with your currents habits, then build on one until you find yourself doing it without thinking, you simply desire to get it done. Don't fret about failing to do other things you want as a habit, you'll get to them eventually.
Ooh. I needed to hear this today.
(For my own sakes. My actual comment underneath)
Remove 9:00
Stop eating and drinking
Reset 10:00
Organize / Hygiene / Cleaning
Relax 11:00
Mindfulness / Reading
Retire 12:00
Sleep
The hardest thing about any kind of routine is accepting having a bedtime. I spent my 20's staying up to feel free and now in my 30's trying to go to bed before 12 is major resistance. Having a bit of a run-up routine is good. Just saying "X time, go to bed" usually collapses.
And cooking is the same issue. I do it fot a night or two, make a mess, struggle to clean, start to avoid cooking.
Spot on: Stay up. Do more. Cant go sleep. Tomorrow is hard. Compensate: stay up. Recycle.
Write that book!
(I have adhd and i write long comments. Thanks for reading if you did).
bless your soul, my adhd ass also needed a summary and was hoping someone else already did it LMAO. i am the same way with extreme resistance to accepting a bedtime, so hopefully the routine works for both of us! if it doesn't, I might try experimenting with taking half my dose of meds to quiet my brain enough to try and sleep haha
@@savanabanana
OMG, the meds to sleep! I take 5 mg at a time to ease the jump caused by going to my whole dose and, no kidding, I could _easily_ fall asleep 40 minutes after that first dose. How we know it’s getting into my system is that I start yawning. 😂
adhd-er as well here. 26 and trying desperately to create routines and break out of the exact cycle you described. we’ve got this!
ADD- REPEAT!!!
@@savanabananai take a 5mg about an hour before my sleep routine (full disclosure, i also am like a recalcitrant two-year-old and don't follow my own rules a lot...) and holy cow does it help. My issue is part brain won't shut up, part "oh i should wash that dish outside is nice just gonna go look my plants need watering did I buy that thing i wanted to craft project must finish why is the sun coming up?" With that extra bit, I am able to get up and walk to the bathroom to brush my teeth without getting distracted and derailed en route. Game changer.
I don't think I'd add the cleaning portion because I wouldn't stop. For me it's: turn off screens (Kindle allowed), brush teeth early because it keeps me from eating (don't wanna brush again), laze about, cuddle time, bed.
This type of routine was what I applied to children in mental health facility. Funny what eating sleeping and tidyness did for adhd, bi polar, pervasive developement disorder, depression, anxiety. Some kids had never had a stable six months in their life. I learned how to get anyone's sick child to sleep, and wake up hungry and happy to get going. Because breakfast was waiting. The routine ran and gladdened them. It kept one step ahead of them and drew them forward. Many years later I am a care giver for an elderly parent in very poor health. Routine has kept life at bay while I focused on disaster, and hardship. It makes room for my health in the face of constant demands. It allowed me to fight my way back to sleep for myself and stamina for the next day. This is the way it always ran before tv and electric lights, when everyone was on the day shift. Leisure time might have been available, perhaps for a happy hands type of activity, or reading, but alas fatigue is hard to resist. Regular rhythm of life overtakes you and works its magic. It's not because you are old. It will benefit Ada as much as it does you. It's because you are a human animal with a circadian rhythm and are set up with this function. The "broken" kids that didn't fit the mold, ultimately fit just fine when the mold held. Fix your self a mold, and you might feel fixed. Oh, and I have a blue blocker on my screens. It helps me turn this off and sleep quickly. Good night.
❤
I’m intrigued by your story. Have you thought of turning it into a memoir?
I have bipolar I, OCD, and am also autistic. It’s very helpful for me to have routines.
Good comments, thanks!
This has been where I’m at for years now. 3 or 4 years ago I realized that my sleep hygiene and night-time routine were the primary culprit in things that have negative effects on my life. I have always struggled with this and still do. I appreciate this video very much. Thank you for what you do.
Same. Been sleep deprived on a daily basis for 3-4 years now and my life is in disarray because of my night-time routine that's tied with my social media addiction.
I absolutely *would* be interested in a video where you cook every night for a month.
Me too!
Nah. Sounds like a cooking channels.
And what?! for A MONTH?
Are you crazy?! Lol. That initial commitment is not adhd friendly at all.
@@mariamountain6718it would be different from a cooking channel because he isn’t a chef. Also, aren’t all of his challenges at least one month? That’s not very ADHA friendly, and yet you are still here. 🤔
I'm confused. Is cooking a challenge? How do you eat otherwise? Restaurant is just too expensive!
this reply was sponsored by... his wife
Weirdly, my nighttime routine is on the same schedule as yours. Food done by 8:30, screens off after 9:30. I’ll make packed lunches for the next day and set up the coffee machine for the morning (I’m not grinding beans at 6am, before I’ve had coffee!) in bed for 10pm, read, asleep by 11pm. Been doing this for the past year and it’s been a huge benefit. ❤
I once heard on a Mel Robbin podcast "The key to having a really good, productive day is to realize that it starts the night before." I've taken this to heart and implemented a similar evening routine and it really does work. I am not successful EVERY night, but like you mention, just get back on it the next day...
one thing that dramatically improves the quality of life is having a spouse who is that fun
I love resetting my space each night. It's a good feeling when you do something that the future you will be happy for! Like cleaning the kitchen before sleep and waking up to a clean home :)
The older I get the more HILARIOUS I find Craig. I started watching at 21 I'm now 26. I love your videos.
Are we twins? Because same on all of that!
same 😭😭 i turn 26 this year
There are other You Tubers who talk about night routines, but yours really gives it a great framework! Perfect for my ADHD brain!!
Fully agree with night showers! I’ve always been a night-showerer and apparently it can help with sleep because a warm shower will lower your body temp, which can help you sleep
Plus boosts melatonin production
Frustrating flip slide, apparently sleeping with wet hair can lead to breakage and frizz. I do it anyway, because I am definitely not a morning shower person, but it's a thing to consider.
@@lindsaythegreatI used to go to bed with wet hair constantly, and read this same thing somewhere. Then I started blow drying my hair after my nightly shower, and in the morning doing my curly-hair routine (which includes rewetting, applying product then diffusing with the blow dryer). I was concerned with using more heat on my hair… but since I was my hair every 3 days I haven’t noticed any increased damage.
@@sflo715maybe try your curly routine and diffusing before bed and sleep in a satin bonnet. You can do a mini reset in the morning. If needed. - a fellow curly head
@@lindsaythegreatUse a shower cap to keep your hair dry.
I'm so happy to have been enjoying your content for the last 14 years-and now as we venture towards the rest of the second decade, I'm really happy to have been able to be along for the ride. The more recent content has been really enjoyable to watch, and y'all killin' it.
Keep on keepin' on, both of you.
A great night time routine gives you the time and energy and space to have a morning routine. Can't wait to try this!
I think the reset is the key to this. I have struggled to get to bed before 12-1am for the last few months and this snapped me out of it. It's really easy to make good decisions after doing something like the reset since your running off the high of organizing your life. So while I haven't been doing remove and my relax is just read, I've been head to pillow by 10:30 pm for the past 2 weeks. Thanks for making this.
Hello! I have been waking up between 4am and 5am for just over 3 years and I haven't died even once. In fact, the routine allowed me to complete a qualification, secure a new job, excercise more and spend more time with my family. And all it requires for me to do is go to bed as soon as my kids' bedtime has been completed. I even allow myself to read or watch some YT before falling asleep. I also use breathing exercises and meditation to assist my sleep. 4.30am starts are great! You can get so much done before the house wakes up. And the momentum carries the day.
Okay but how are you two such absolute dorks? You're both delightful together, and I wanted to get that in text. Thank you.
i really love them so much together. so cute and inspiring
So my boyfriend recently started working four 10s and so I get five days a week where he goes to bed at 9pm and I get to stay up until 12:30, which is my ideal time to go to sleep. It has done wonders for my sleep schedule because he used to insist I come to bed at 11pm with him and I would lay there for hours, far past the usual 12:30am thanks to my weird variety of insomnia and sleep anxiety. This way, I can do projects and stuff for a few hours, then my mind is all ordered and satisfied and I drop right off. I need alone time to recharge, and this guarantees it. The hard part is adjusting to the weekend - he usually "stays up late" until 11:30pm and I go to bed early with him as a compromise. I don't get the quiet solo routine, so sometimes I get anxious, but lately it has evened out. I added the reset to my routine today and, though I have to do it a bit earlier due to keeping noise down, I like it a lot... it's one more activity to help order my brain!
This is the best one so far. "Resetting" and sleep are essential for maintaining equilibrium, and I really enjoyed watching y'all work through this one.
Can't believe you spoiled the Great Gatsby for me dude, there goes my summer.
Don't worry, he was joking.
You two are the bloody cutest pair.
Thank you for all your videos Mr.Waiter, they’re excellent. They provide me comfort, laughs, and hope. You’re a gem
you two make me smile so much!
#relationship goals
You are the only sponsor ad creator I watch with interest. You always make me smile/laugh. Thanks.. it must be so much more work than to do the same AG1 (or whatever) script every time.
You rock!😊❤
BTW just in case no one else mentioned about your thumb bendiness (unlikely) .. you might have a mild form of hyper mobile EDS. Or not .. there is a scale online call the Beighton Score to test your flexibility at home. Not much you can do about it if you have it, but it does explain about 40,000 weird symptoms and illnesses I have had for decades. Wish someone had told me about it sooner. 🙄
Well, I need to try this routine now. The only problem I can see with this is that I feel it would take all my evening from 8 pm and I usually want to squeeze another hour of tasks/work before settling. Also, I want to do stuff with my partner as well - but I guess that can be a relaxing thing for both of us.
I also started writing in my journal what good things I DID today, not what good things happened to me because I really need to start appreciating myself more or else I could get in a very dark place with my low self-esteem. EDIT: I actually think I am going to try this because I desperately need a change in my life.
I wrote down his routine for people like me who don't remember things.
Wheezy Waiter Night Routine
0) Zelda
1) Remove:
8:30 pm stop eating and drinking
9:30 pm turn off screens
2) Reset:
Clean and tidy
Dental Hygiene (I assume washing face is here too)
Create a to do list for tomorrow
3) Relax: Pick one, or however many
Bath
Read
Tea
Meditate
Stretch
Yoga
Breathe
Progressive Muscle Relaxation (PMR)
Journal (Write three good things that happened to you that day and why)
4) Retire:
Go to bed (11 pm)
This is why the religious Jewish day begins in the evening (not the morning). It feels foreign, but the fact that a good evening routine is in fact creating a good start to the following day (and is not an isolated event) speaks for itself. I’m not Jewish, but I can definitely learn from the mentally. Bonus: one of the “first” things I get to do every “day” is sleep! Sounds like a dream come true.
So I am Jewish and I never heard that perspective of the Jewish calendar. Technically the day starts in the evening because it’s a lunar calendar, and if it’s a holiday you can’t really use the evening as a reset if you can’t do “work” (which could extend to things like cleaning or reading depending on your level of observance). But I do think the philosophy you mention is super interesting, and Judaism loves interpreting things in new ways. So thanks for the perspective!
I’ve heard about sleep hygiene many times and always brushed it off. I recently found out my cortisol is through the roof and staying high all night so I was instructed no screens an hour before bed and to meditate. I’ve been wanting to read more but never made time for it and it’s so nice to read before I fall asleep now. I’m seeing an improvement in my sleep for sure.
How can you test cortisol levels?
@@DieuwertjeSara I did something called a DUTCH test. It was ordered for me through a functional medicine doctor direct from the company.
@@DieuwertjeSarayou can also get blood drawn, which will be far far cheaper than a Dutch test
@@meeples7599 thanks!
@@loribanks1515 thanks!
Well...life kind of got in the way and I've been away from your videos for a while. What struck me most, is how damn CUTE the two of you are together! You always have been, but the cute quotient was just off the charts with this one. I shall endeavor to hang out with you two more often again.
I will admit that I am not yet ready to have night time hygiene. Poor night time habits are still a cherished form of rebellion against adulthood. Or something. And I have waaayyyy too many years under my belt to have just said that. But you presented the idea in such a pleasing and positive way, that I'm actually giving it some serious thought! And I love the method you lay out. Bravo, guys. So good to see you again. ❤🙏❤
i once fell asleep and dreamt i was the weezer waiter. when i awoke, i wondered if I myself dreaming i was weezy waiter, or was i weezer waiter dreaming about being me?
you're one of his clones, but it's only a half time job.
@@williandalsoto806 wait, am i supposed to be paid for this?
@@NaviDoodlez I would suggest you talk to a clone lawyer.
Since turning 50 (which happened around Covid Lockdown time, so not sure what prompted it because we were all making many changes in our lives back then) I have had a night time routine, an adjustment in what time I go to bed (10pm) and a no eating after 8.30 rule. It's made mornings much more pleasant - they're quiet, and they're long enough before I have to leave for work, so they're mentally peaceful. Recommended!
The key to a good day for me is good sleep and the key to good sleep for me has been a regular bedtime schedule and routine. Your body likes regularity. I sleep 11:30-7:30 and rarely have insomnia anymore. This really works folks.
I just love the interplay between you and Chyna. I also love how young you looked in your wedding video.
Big fan of resetting the kitchen before bed. You can run the dishwasher at a better time for power demand and wake up to a clean kitchen. It's lovely.
I've been resetting my kitchen and living room every night before bed for a couple years now and it is absolutely a game changer! Might try to incorporate some more of these things into my routine
i always feel guilty as hell when i come downstairs and there's still dirty dishes, if it's my fault.
if it's not my fault, i feel angry as hell.
it works out.
We do our reset before we relax because it’s just too hard to do it the other way, but yeah, waking up every morning to zero dirty dishes and already scooped litter boxes? Thank you, us from last night!
I love the idea of a video about the pursuit of cooking in your own home. The struggle is real😂😩
Yeah, that would be good. Constantly having to be creative is a struggle and by the time I get there it takes too long or I don’t have the ingredients. 😅
❤️ Four R's For Our Snore Hours FTW! 😂
Things my ADHD brain takes note of…FTW is the reverse of WTF. How appropriate.
Lovely to see you guys adopting this practice and inspiring others to do the same
Personally I've noticed HUGE overall improvements from a more disciplined approach to sleep and winddown.
To see others doing the same, makes me want to be more consistent with it.
Thank you! ✌🏻❤️
I just love your videos. It makes me feel safe and calm.
I think this is my favorite episode ever!
I love “Running around “Hyrule” as part of the list!
How ironic that I'm watching this video at 1:00 am. I've also always struggled with insomnia my whole life.
Great video. I always enjoy your humor 😊
I know I should be doing this, but I get in toddler mode when I think about it 😂 Thanks for breaking it down in easy steps at least. Maybe once I can get myself to it and then I'll know how.
Toddler mode is a great way to put it lol
A trick I've found to minimize toddler mode is to treat the thing you don't want to do as just a one-time experiment - just give it a try, see what happens, you don't have to do it ever again if it sucks. I've found the thing is usually a lot more enjoyable than I expected!
Having a consistent evening routine and going to bed at a reasonable time are my kryptonite. It is so freaking impossible so impossible, but I wonder if I may be have some executive function problems! 😅
I relate 100% to toddler mode! Lately I've been leaning into that and trying to problem-solve like a parent. Like, if you wait too long to start the bedtime routine, the toddler will be overtired and fussy and fight every step of the way. Instead, get ready for bed first - shower, put on pajamas, whatever you're most resistant to when you're sleepy and out of executive functioning power - and then move on to other parts of the routine.
Also, what would make it more fun for your inner grumpy toddler? Now that I'm thinking more about this, I low-key want one of those things that projects stars onto your ceiling. 😅
Yeppers. My night time routine is clean kitchen, food moved from freezer to fridge for tomorrow, bullet journal, plan tomorrow, set stuff out that is needed for AM. Even with no restrictions on screen time etc it has helped a lot just to prepare for tomorrow and not wake up to a messy house.
I've been doing them relaxing different body parts since you first mentioned it. It really does help. I couldn't find anything in a doovlydo about where you got it from so I do my own version of it. I used to, still do, honestly, hate washing the dishes and would put it off until it was out of control. Now, we do dishes together in afternoon after lunch and I'll do them in evening usually around 9 so the counter is nice and clean for morning. I like waking up to a clean kitchen. It's really nice.
Your recent self care videos are excellent in timing as I'm trying to get my self in better shape.
I really need to resolve to do this. Maybe if I rope my husband in, I can stick to it. I have a very bad habit of revenge bedtime procrastination. I'm not a morning person at all, and most of my afternoons involve some degree of work (and even on days off, afternoons tend to involve chores and errands), so evening is the only time that feels like it's really MY time. Plus, I never want to go to bed, because once I fall asleep, the next thing I experience will be waking up to go to work. XD But yes, my mornings would probably be a heck of a lot better if I would go ahead and wind down properly the night before. Also, not shutting off screens at a set time is, I suspect, contributing greatly to me recently having trouble falling asleep. I've always been a champion sleep and rarely had trouble falling asleep within ten minutes of getting in bed. But lately, I've just been staying awake for so long, and I'm certain the lack of routine and the endless scrolling on my phone are to blame. Time for a habit reset for sure.
I very much relate to everything you wrote here, especially the revenge bedtime procrastination part, you're not alone ! Just like you I'm taking much longer to fall asleep now than before, so I'll stay on my phone until I just can't keep my eyes open because otherwise that time when you're waiting to fall asleep but can't makes me pretty anxious :') Good luck on the night routine !
Once you get to bed at a reasonable time, maybe you can wake up earlier and make yourself an enjoyable morning routine as well! Then you won't have to go to sleep knowing the next thing you'll be doing is going to work, instead you'll be looking forward to making your favourite hot beverage, playing a video game, going for a walk or whatever you like to do! For me, although it feels good in the moment to sleep in, I always feel better the days I muster the willpower to get up early. If I have the time to make myself a proper breakfast and a latte, watch some UA-cam videos and pack a good lunch, I feel much more motivated to go to work than when I shove a slice of bread and some instant coffee in my mouth and head out. I need time to wake up and get ready for the day, making the transition from sleep to work much less abrupt.
@@sokken_4464 That willpower to get up early does not exist for me. My natural setting is to stay in bed until 9:30 or 10:00 and then have a very slow, leisurely coffee and breakfast. If I don't have somewhere I have to be in the morning, I won't wake up early. It's just not how my body wants to be. Mornings are beautiful and peaceful and pleasant, but my sleep cycle cares not. XD
@@thatjillgirl Actually same, I usually need somewhere to be in order to get out of bed. But in a few short periods of my life, I have managed to stick to a sleep schedule where I go to bed and wake up at the same time regardless of whether I have plans for the day, and it's in those periods I feel the best and have the most energy. It's weird how something that makes me feel so good is so hard to stick to! So I'm going to try implementing some of the tips in this video and try again, maybe it will stick around a little longer and be easier to come back to when I slip up
Totally going to try the reset portion! This sounds great.
Lovely video! 🙂 What's been a huge help for me as well is to get Philips Hue lights (but they could be any brand) which can change colour. You can then decrease their brightness in the evening hours and also the colour red is apparently way easier on your eyes. A big part of why many people have trouble falling asleep these days is that we have artificial lights on after dusk and setting my lights to red has been a gamechanger for me!
I like these lights too! Especially when I want to switch tasks during the day, I have them set to switch to a totally different color!
Definitely working to incorporate the Reset aspect. It does really make a huge difference
It's so funny how you guys go through everything I went through all the time. Nothing is forever, but there's some merit in all of them 🙂
been a fan for longer than i'd like to admit, first time commenting. I am thankful for the content you produce and wonder how handy is it to have the clones to help with cleaning?
I love this! I think my takeaways are
I don’t think I can do no screens. I work side hustles that require screens.
I think I need a podcast to listen to every day to get me to “reset” in a fun way.
8:30pm no more eating
10:00pm reset - gym bag, work bag, lunch, protein shake
11:00pm Relax - gratitude & headspace
11:30pm Sleep
This video could not be better timed in my highly individual timetable! I just instituted a strict routine throughout the day (that I’m really vibing with), have chronically struggled with getting to bed on time, and really needed a routine to adopt. I will definitely try this! ❤
I always tried to stay up as late as possible... Then I started working a shift job. It totally changed my sleep habits (and my husbands). It made me appreciate sleep more. I'm in bed at 10pm every night now. People often forget how important sleep is.
This really resonated. As a night shift person, winding down in the summer when the sun is up is extremely difficult, so this is advice I'm going to have to try.
This is going to change me for the better. I'm so glad I saw this! Thank you! The push I needed
I started doing a similar night time routine and it has unlocked so much happiness. I cannot thank you enough for making this video!! I'm READING again!
I love when you and Chyna do these challenges. First, I have to say that you two are an adorable couple. Second, I have a suggestion for another challenge. You may have already done this, so you can ignore me if this is something you already did. But near the end of the video, Chyna made the comment about cooking dinner again and you mentioned all the times that your family ordered out. So, how about a challenge where you plan all your meals for a month. I started this as a budgeting tactic and it not only saved me money but it also saved time. I even penciled in 2 days a month for ordering out. I think you two could really make this fun and interesting. When I started planning out my meals, I also found myself using my crockpot a few more times than usual. If you try this, invest in crock pot cooking bags. It saves a lot of clean-up time. PS.... UA-cam is a great tool for finding recipes.
Wheezy I love your videos so much, I’ve been making big changes because of them. I’m on month three in the copilot app thanks to your working out videos, and it’s awesome! Climbing that leaderboard little by little 💪🤘
i love that reset....getting the dishes done before bedtime and not having to face a messy kitchen in the morning is so great
This sounds incredible! ^_^ It sounds like it'll be worth a try for me; especially the reset!
I've been doing list "3 good things" before bed for at least four years and it's honestly life changing, clears my head of negative thoughts and I sleep easier and wake up happier
This video is just what I’ve been needing to see! I need to implement this in my life and stop my sleep procrastination!
Can you make a routine of coming on Beer and Board Games and kissing us all?
I’ve been in the process of resetting/setting a sleep routine for myself.
8:30 - "but that doesn't start with R." To add to 'Recuperate' we also have Rejuvenate, Regenerate, Reinvigorate, Revivify, Revitalize, Restitute, Revamp, Renew, Refresh, and Restore.
Honorable mentions to; Renovate, Realign, and Resurrect.
My partner had started doing several, but not all, of these things and it works for her!
What doesn't work is me staying up very late and then waking her up when I get around to coming to bed.
My biggest barrier to healthy sleep is feel like there isn't enough time in the day. After giving about 10 hours to a job (counting preparing, driving, etc), I want to reclaim as much evening time as possible for myself.
Its not healthy, but I'm desperate to not give a business more of my time than I have for myself. Yes it's impossible, as "we live in a society" but that's my dream.
Thank you! I tried this a couple times this week and it has really helped me. I love having a set time for RESET that I know ahead of time.
I think it was Dr. Panda (silly name but real, he is the one with the lights from monitors thingy) had a experiement with intermittent eating/drinking "normally" aka just had to eat/drink with 12 hours a day like 7 in the morning & 7 in the night. Many of the subjects returned & told that they slept so much better now because they didnt eat/drink just before bed. And i guess it always made sense, as your body actually need to process the things you ingest & cant really relax untill its done .. or something like that.
I am inspired to try this and see how it goes!
I love that you referenced Dr Mike 😊
I have from 6pm-bedtime routine. It’s from 9am-6pm when I have zero structure. I also thought of it as “reset”. I don’t clean, I don’t put away clutter, I’m just resetting for the next day.
Wow, Chyna's impression of herself was spot on.
That "Amh... amh... no" was *so* like her
I felt like she was phoning it in
This makes me want to try this with my partner. I think I'll suggest it to him as a 1 month challenge like you do! Thanks for the inspiration! 💖
I've been reading a book every day for the last 460 days. Great night routine!
Like an entire book???
I feel like this is just what I’m needing. Going to try it out.
I agree, a nighttime routine is the single most effective tool I've discovered for increasing the quality and productivity of my days; one thing that also helped was shifting my mindset from thinking that a day began in the morning to thinking that it began in the previous evening, one to two hours before my bedtime. To start it off right and give myself the best chance of success, I gotta have the discipline in the evening; it's worth way more than discipline in the morning. (I've actually fallen off that wagon for the last couple months, since life has been super hectic, but I think watching this video has inspired me to get back to it and make it a priority again, so thanks.)
My sleep was also much improved by figuring out how much sleep my body actually needs and reverse engineering my bedtime to get the full amount each night and consistently wake up before my alarm; much more pleasant sensation to drift out of sleep naturally rather than being yanked out, a jolt that creates adrenaline and a sense of danger and just generally impairs my cognitive abilities.
(Of course, in my case that also means spending 10h in bed -- 9h for pure sleep, extra time for falling asleep and drifting awake -- which is an extremely annoying and frustrating amount of time, but it's nevertheless an option that's much better for me personally than the alternative, though I recognize that it would definitely not be compatible with a lot of people's lifestyles and responsibilities.)
9 hours of pure sleep? This sounds insane to me. 3 out of 8 days I get a solid 4.5hrs per night out of 6. The other nights I get 7 very broken up hours of rest due to 3am thoughts creeping in, having to pee, and believe it or not- the damn cats. I’m on high alert 24/7 🤣 literally why am I wired this way.
@@Blake4625kHz well, no, i also get up to pee, and I'm generally a very "drift in and out of sleep" kinda person, lotsa dreams and rolling around the bed. i used to have really bad insomnia, but reducing stress and becoming a more stable, secure person has made that much, much better. (though i did also start taking medication after an episode where i pretty much just didn't sleep for ten straight days. but i don't think i noticed a difference in sleep when i temporarily went off it a few years ago.) i do occasionally get the full nine hours in a single unbroken stretch, or sometimes my body decides that no, today we're waking up two hours earlier and you just gotta deal with it; you might not feel super rested, but hey, at least you feel relatively alert! anyway the nine hours is more just a guideline for myself, I'm sure i get less actual sleep than that, but that is the time it usually takes me to sleep all the sleep that i need
I see. I guess I noticed the generous margin you have of available sleep time if your body lets you sleep that amount. The margin of sleep I have is not too bad but that overlaps with “sit on ass and don’t do a damn thing” time, and that’s when I screw myself 🤣 but in my defense I’m like bro you know you’re not going to sleep well anyways so just stay up🤣 you have green hair also.
Definitely something I struggle with...
It's definitely a lot harder working 9am to 10pm every day of the week. Getting home and making food but still wanting time to relax, unwind, reset, is extremely tough to get into bed before 1 or 2am. Waking back up at 7 just to do it all over again. Chronically sleep deprived.
Ohh that sounds ghastly, you can’t maintain that! You must be exhausted permanently 😢
I think I'm going to try some variation of this routine, great video as always wheezy!
I just found this video, but I started night time routine a week ago by coincidence. I have a similar routine. Clean up, shower & read. I'm definitely trying the 4R method. I like the reset to plan the next day. I usually journal in the morning but maybe it's better at night so I'm not going to sleep with the whole day's thoughts. Thanks!
I like how you break this down. I work shiftwork with irregular hours and i feel like i could do some Rs before my later shifts. Routine (and adhd) has been the hardest part of shiftwork
eyeroll, "it dinged, okay" - good Chyna impression
They always tell you babies and children need nighttime routines so makes sense if you’re becoming a giant space baby
"The 4 R's For Our Snore Hours" is so funny i love it 😂
It also *really* helps to have a buddy for the external structure/support (/snuggles)
As someone probably 10 years younger or more. You are helping me in ways I can't fathom. Thank you Mr.Wheezy and Ms.China, keep up being cool ass people.
Love the Y-chairs in the kitchen/diningroom. As a dane they make me proud
The video is not done, but I have pressed like (I normally wait until the video is done). I like everything about this.
For some reason, this video was all sorts of lovely!
Im not sure this beats my “falling asleep at 4am while watching a movie with an AirPod in the ear “
Omg that’s my routine too
Thank you for this I have chronic insomnia and I'm always trying to get enough rest.
There is a reason why we have bedtime routines for our children. For some reason, we tend to think that our brain & body no longer needs those routines after a certain age. But if they worked when we were 3, they work - and for the same reasons - when we are 33.
Nighttime and my lack of a routine has been the bane of my many decaded existence - you’ve inspired me ! I’m going to start having some boring nights !!
"IDK Twitter?" Lol, too real!
1) Remove, 2) Reset, 3) Relax, 4) Retire (just so I don't forget The Four Rs for After Hours!)
I have been discussing healthier habits with my therapist, including healthier nighttime habits. It’s been hard to know where to start with a night routine but I know I need it because I need to sleep before 11 PM. I’m going to steal your routine and adapt to my life, so thanks! 😂
Flylady's system has a nighttime routine and believes is is very important. I tried it for a time and it is a good practice. Loved watching you two together. 😊