Anatomy of a Perfect Night Routine

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If you're anything like me, you've fine tuned your morning routine to get your day started on the right foot. But while we often focus on morning routines, our days are highly dependent on our sleep, and our sleep is largely influenced by our bedtime routines. Let's help you create an effective night routine.
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TIME STAMPS:
00:41- Initiate the Night Routine
02:25 - Set Yourself Up for Successful Tomorrow
04:05 - Activate the PNS & Optimize for Sleep
LINKS FROM VIDEO:
Anatomy of a Morning Routine: • Anatomy of a Perfect M...
My Blue Light Blocking Glasses: geni.us/bluelightblocking
Philips Hue Smart Lights: geni.us/2q0Rabu
My Contoured Sleep Mask: geni.us/6Hriy
#medicalschool #bedtimeroutine #nightroutine
====================
Disclaimer: Content of this video is my opinion and does not constitute medical advice. The content and associated links provide general information for general educational purposes only. Use of this information is strictly at your own risk. Kevin Jubbal, M.D. and Med School Insiders LLC will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. May include affiliate links to Amazon. As an Amazon Associate, I may earn a commission on qualifying purchases made through them (at no extra cost to you).

Опубликовано:

1 июн 2024

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Комментарии : 1,3 тыс.

@MedSchoolInsiders Год назад

If you enjoyed this video, you’ll love our free weekly newsletter where we discuss sleep optimization, studying, productivity, and medicine! Sign up here: medschoolinsiders.com/newsletter/

@potatoclutz1197 3 года назад

Me: *watching this at 3 A.M. * "This is gonna change my life"

@yogarfhuckshmez6548 3 года назад

@mrbare375 3 года назад

Oh,hi,it's 3am in my country 😐😆

@yogarfhuckshmez6548 3 года назад

@@mrbare375 Ok

@Blyskawic4 3 года назад

Lmao for me right now is 01:40 but still is the same feeling

@romanalillian 3 года назад

“sO MaJeStIc!”

@deadly.desai2 3 года назад

Doctors : suggests 8 hours of sleep for students. Schools/colleges : *SORRY, WE DON'T DO THAT HERE*

@albokari 3 года назад

Cuz you are more qualified than a doctor.........sorry mate i don't trust Social media...

@trevorphilips9065 3 года назад

@@albokari Sorry but you ain't never gonna be funny

@siddharth2796 3 года назад

Hmmm

@albokari 3 года назад

@@trevorphilips9065 i don't want to be funny i'm just being honest.

@trevorphilips9065 3 года назад

@@albokari And this is what I mean

@agrim4608 3 года назад

🎉Fun fact : I am watching this at 3.00am thanks for 8.6k likes

@yogarfhuckshmez6548 3 года назад

@melikakapetanovic3786 3 года назад

You mean 60 😂👏👍

@aasha2566 3 года назад

But it's 76

@ramyamanoj1443 3 года назад

but its 105 likes

@kakaghosh844 3 года назад

Now its 132

@pradzplays 3 года назад

POV: You're opened RU-vid before sleeping and this popped up in your recommendation

@shishirsingh6109 3 года назад

Ayyy you got this recommended too

@RohitYadav-yd5lb 3 года назад

Lol

@kdtrayfour6812 3 года назад

Yessir

@kingifowngoals5081 3 года назад

Yep

@libbywhite2811 3 года назад

STOP STALKING ME!!!! Yes

@ImperialLizard 3 года назад

Doctors: Suggest 8 hours of sleep a night High schools/colleges: Three. Take it, or leave it.

@lbks16 3 года назад

Why 3? I don't get this

@FabGamer 3 года назад

100th like

@marinak9063 3 года назад

ahahahaa true

@akiraasmr3002 3 года назад

@Jiya well for highschoolers its mainly for staying up late and eating junk food watching netflix or youtube not studying lol thats what we do alot. I dont go to sleep till 3 or 4 am and wake up at 6 or 7

@ishowhalal 3 года назад

how many sub can i get off this comments currently : 222 Thank

@christianperez1305 3 года назад

The Saturday ritual: watch med school Insiders

@nojamz3032 3 года назад

Facts tho

@seyarism 3 года назад

Ikr lol

@lolatheregularperson9194 3 года назад

Yep

@lokeshwarant3623 3 года назад

Today is Saturday dude 😅

@tamsonmog5941 3 года назад

Wtf dude, today is Saturday 😳

@paulmaster812 3 года назад

Unfortunately, my anatomy class doesn't allow for the anatomy of a perfect sleep schedule :(

@nojamz3032 3 года назад

Stay strong! You got this 😁

@JustMe-12345 3 года назад

True... Luckily (due to COVID) we no longer have small oral exams evers 3 weeks... but private anatomy class where you are questioned constantly...

@leonardocruz3392 3 года назад

I feel that bud...

@ishowhalal 3 года назад

how many sub can i get off this comments currently : 222 Thank

@new_new_222 3 года назад

😹😹

@vurified 2 года назад

1. Wind Down 2. Nightly Hygiene 3. Journal over the day 4. Avoid Stimulants and take medication for sleep 5. Read and Mediate 6. Setup the environment

@JavierEscuella1911 Год назад

My morning routine Wake up Grab my phone Take a mad SH&P Make breakfast Brush teeth Carry on

@anasmohamed8 9 месяцев назад

@@JavierEscuella1911W 🗿

@ThanhNguyen-vr2rb 3 года назад

Summary: 1. Init Sleep Rountine: + Sleep and wake up at consistent time. + Time to init is calc by: Wake up time, sleep time (7-9 hours), delays. -> 1 h to intended bed time + Remind system: alarm/ light + Bathroom necessity 2. Prep tomorrow: Journaling + Use post-it . 3 significant things to day . 3 lessons learned . What could make today better . More note? 3. Active parasympathetic nervous system: . Lower tempt, light cloth,.. . Avoid stimulated stuff: blacklit screen, loud music,... + Relax: . Light Stretching . Meditate\ deep breathing . Reading

@adam_playz4960 3 года назад

thanks

@whoooshwhish 3 года назад

THANK YOU !!!!!! :)

@champlalas5824 3 года назад

Legend

@jaelvictoria5771 3 года назад

Thank you 🙏

@freesoul1825 3 года назад

Ju got the job done mdfckr

@satan180 3 года назад

2:14 "Shower and do whatever you need to do in the washroom..." Ah, I see, a man of culture.

@sajooori3445 3 года назад

lmao

@bella-rh4pj 3 года назад

🤭

@WilliamAfton984 3 года назад

same

@Miku_let_me_out_the_basement 3 года назад

Hello, this channel will be one of my motivations to become a doctor. I’m 11 years old, wish me luck throughout the years of smart studying.

@teenagegirl43 3 года назад

Good Luck 🍀💫🍀

@trevorphilips9065 3 года назад

1 month has started Good luck

@sana.m.haddad 3 года назад

Good luck!

@Elsa-zj8zr 3 года назад

Dear it won't be what you think, you will have to spend sleep less nights only studying. I am not joking cause I am on my way and it is being extremely hard right from now. But do not worry, at the end it will definitely pay back . All the best to future doctor.

@lizquor 3 года назад

@@Elsa-zj8zr can u wish me luck too? 🥺💕

@AB-sr4xd 3 года назад

Stop calling me out with that thumbnail...

@abdullahcoolgamer797 3 года назад

@yeseclipsea 3 года назад

Ermm

@soundwave1637 3 года назад

....... *Soundwave has left the chat*

@LucaShutz 3 года назад

Now use it to improve, my bad, I'm asking too much.

@zylnexxd842 3 года назад

Same

@dvht1108 Год назад

Things you can't live better without: - drinking water constantly - good sleep - at least 10 minutes of exercises a day those things improved my humor, motivation and mind clearness

@iiquidated5054 3 года назад

Me watching this at 12:09 knowing I have 3 assignments due tomorrow. *interesting, very interesting*

@twilightbts7058 2 года назад

Me having 8 assignments

@joel4938 3 года назад

8hrs of sleep? Internships:"Sleep? I've never heard of it"

@ray-bq7is 3 года назад

me watching this at 2:26 am : yes doctor, a good sleep schedule

@adagenlik 3 года назад

I was here for writing the same thing lmao

@leenjjang5943 2 года назад

Lol hahaha

@glokjdfngkjsdnf1104 3 года назад

Suprised I’m not watching this at one in the morning

@lunaria_stg 3 года назад

I am.

@gbendicion7052 3 года назад

Hear hear

@mami2679 3 года назад

I am

@serinapenrod5939 3 года назад

12:30 am for me

@hindalmulla646 3 года назад

And same here 😂

@Kura_Voror 3 года назад

I bet everyone with a bad sleeping schedule got this in their recommendations.

@hawraaalmouhsin4132 2 года назад

Yup

@petrichorrs 2 года назад

@nanookthedoggo904 3 года назад

schools in health class: you need 8 hours of sleep also schools: WE RIDE AT DAWN!!!!!!

@nehzz7433 Год назад

1. Consistent sleep schedule 2. About an hour before sleeping, do bathroom necessities 3. Reflect with journaling (3 amazing things today, 3 lessons learned, what would have made today better) 4. Prepare for tmr 5. Lower body temperature, avoid stimulating stuff 6. Relax (stretching, meditating, reading)

@SamirBhandari-nf7bb 8 месяцев назад

Tf is Tmr?

@user-me8hy8ew4o 3 месяца назад

@@SamirBhandari-nf7bb Tomorrow

@whosaabi 3 года назад

everybody's a gansta until a med school student shows up for us even 5 hours of sleep is a blessing :(

@family.lovs.things 3 года назад

Something that I have in my journal that I haven't seen before is instead of gratitude it's a list of simple things that made me happy that day. Like, waking up to freshly brewed coffee that someone made for me or sleeping in fresh clean sheets, booking a trip, etc. Some times it's one entry some times it's a few and it's lots of fun reading later too

@genius4899 Год назад

Hey.. what's up??

@stuttergamer9775 3 года назад

Hello! I don't usually comment on youtube videos but this video is really really awesome. It helped me a lot design my night schedule and I can confidently say that it works, especially the waking up/sleeping at the same time everyday part! Thank you again!

@glowwithsandra 11 месяцев назад

Short and sweet. Been struggling with sleep and night routine all my life. Will be implementing some of these tips ❤

@josephamin5734 3 года назад

I encourage everyone to read the book that called “Atomic Habit” if you haven’t yet!! This book can help you get started on almost everything you want to do!

@duremaknoon3716 3 года назад

I have read ut it’s THE BEST

@someone-yj2im 3 года назад

@@duremaknoon3716 Did it help you change your habits for good?

@aroojali835 3 года назад

Plzz give me more context bout this book and where can o read it?

@duremaknoon3716 3 года назад

@@someone-yj2im Well that depends on how commited you are ! It was definitely helpful if not life changing for me . It focuses on this:humans are lazy and they do what they find easy .So using this human psychology if we make our wanted habbits 1.visible(for instance keeping a book by your bed side to improve reading ),2. attractive and 3. satisfying , we're more likely to do them . The opposite works for bad habbits, we have to make them 1. Invisible(out of reach) ,2. ugly and 3.unsatisfying till it makes us not want to do them . Then it explains how exactly to do that with examples from real people. (I have not finished it yet ) Hope this helps 😊

@duremaknoon3716 3 года назад

@@aroojali835 it's available in local bookstore plus you can download its pdf

@jalajatripathi5651 3 года назад

Thank you so much ! I have immensely improved my night routine and am able to go to sleep on time ! To wake up on time

@edwardli9094 3 года назад

*facepalm* these are definitely actionable tips I've heard & read around, but still working on making a solid routine. Good to see these reinforced here!

@hemasree5506 3 года назад

Trust the timing of Life and RU-vid💯

@yahya8578 3 года назад

Yep very related

@bhavyasingh4337 3 года назад

it's a wonderful comment

@annaakosua6304 3 года назад

Great tips! I love Journaling at night and getting everything out of my head. My nighttime routine actually starts at dinner time when I dim the lights. Having dinner with my kids, I already start dimming the lights earlier. I’d recommend incorporating calming activities you find relaxing and enjoyable in your evening routine and you’ll easily stick to it (for some that might be reading, for some light stretches, for others meditation, or a combination of that).

@anwaribrahim3593 3 года назад

You are so inspiring ❤️❤️ I love watching your channel to lift my spirit!

@clarisahernandez5280 Год назад

I do bedtime alarms and reading. Reading before bed is something very light for me if I fall asleep I won't miss anything.

@cjstudios1467 3 года назад

I usually go to sleep from 11pm-1am and I saw this in my recommendations I stated watching and after a minute I think I fell asleep so when I want to go t9 sleep I just watch this so thanks med school insiders your video really helps my speed of sleep

@manusharamanayake8142 3 года назад

MSI: don't use screen before going to sleep Me watching this at 2am: I should turn the night light

@megynislovley1065 2 года назад

“If your family goes to bed later than you, alert them to keep it down for you”. My family at 3 am : NOW FROM THE TOP MAKE IT DROP

@Eliiiilulu 2 года назад

OMGGGGG !!! This needs more likes 😂😂

@klinn2164 8 месяцев назад

I tried to watch a lot about how to improve my sleep videos and this one is by far the best one.

@Iloveicecream_ 2 года назад

Thank you for this Med School Insiders. Now I have a night routine for school that’s starting in a week ^^

@youtubesucks7620 3 года назад

RU-vid recommended this video at exactly 1:00 AM. That's great. 😂

@cookwithjazz8114 3 года назад

Yeah

@leda2097 3 года назад

This is really great! I've been struggling with sleep problems for a long time. This was concise, clear and very helpful. Subscribe and thumbs up for you!

@cmondya4919 Год назад

I needed that, thanks !

@SilentEch0423 6 месяцев назад

Glad I found something that actually fixed my sleep thanks

@walkerrobinson9614 3 года назад

Insightful video as always. Love the content! I definitely need to establish a good pre bedtime routine/strategy. My usual go to is to take promethazine or diphenhydramine to get to sleep, as you know, this isn't the best strategy at all.

@sarah-vf3xr 3 года назад

i almost fell asleep in study hall today- i’m so glad this was in my recommended

@ForeignJewel 3 года назад

I liked that you mentioned how our routines can affect others

@berylallando 3 года назад

Thank you for these great tips!😊

@kad.k1 3 года назад

really like this one! I the editing even looks a bit better than usual!

@valeriesuiker8565 3 года назад

The "much love" was so cute

@alikhambati9919 3 года назад

Just need to buy a Phillips Hue Smart Light to be the next Kevin Jubaal

@jagadishshetti6937 2 года назад

Amazing routine....!!! Appreciate man..., will follow this from now....!!!

@Eriengaal Год назад

Who has time for that? I mean, 8 hours of sleep, 2 hours in the morning to get ready/commute, 9 hours at work, 1 more to commute back home. That leaves 4 hours for groceries, gym, paperwork, leisure, friends calls, family calls, cleaning... WHERE IS THAT TIME YOU PEOPL HAVE THAT I DON'T?

@tsukuyomi09rin 28 дней назад

Exactly... I spent 18 hours only on studying going to coaching centers and tutoring sessions...

@originalchrisnwachukwu4629 3 года назад

❤️ the video, and your knowledges🤓👍🏽

@jaferali7899 3 года назад

Thank you bro!

@knowhowtodo Год назад

Very inspiring and motivating! Keep it going 💪

@BY.VANESSA 3 года назад

Super thrilled to know that I'm on the right track!

@genius4899 Год назад

Hey.. what's up??🙋

@delrheacastelino4788 3 года назад

Sad how I am watching this at 3am , here at Australia 👌

@souravpaharia2469 3 года назад

Awww😂😂

@souravpaharia2469 3 года назад

Hey dear❤️

@ahlemmoussaoui5854 10 месяцев назад

Thank you for this video and ideas

@daydreamer5836 3 года назад

Ayyye! My school starts tomorrow this might be helpful :D Thanks RU-vid recommendations 😎

@angelgentica6552 3 года назад

Trying to glow up both physically and mentally ✨

@pookiepatootie128 3 года назад

me watching this at 4:35 in the morining like: 👁👄👁

@souravpaharia2469 3 года назад

Aww😍😂😂

@souravpaharia2469 3 года назад

How r u dear??

@shinchannohara1271 Год назад

NICE, THE CONTENT WAS SIMPLE AND EFFECTIVE AND YEAH IT REALLY HELP'S. NOW THANKS TO THIS VIDEO I DON'T NEED TO WATCH ANY OTHER VIDEO'S THANKS A LOT BRO.

@Hamza-im6vy 3 года назад

This is going to be a major hit sometime in the future, I am sure of it!

@vibi4671 3 года назад

I just came here to read all the comments about quarantine sleep-deprivation so I won't feel as left out

@teenagegirl43 3 года назад

Literally me

@harshitavlogs 2 года назад

😊😊😊Important to take something from this video. Remember (prolly save it): Get and 7-9 hr of sleep and sleep at he same time. Start an hour before bed- you can set an alarm or something to remind you 1. No blue light or loud music (reduce brightness if you must) 2.Finish brushing or anything to do in the bathroom 3. Journaling ( best part of the day, lessons learned, what would make that day better or any thoughts) 4. Keep anything important for the next morning ready. 5. You may read a book 6. Reduce he temperature while sleeping 7. Sleep Make sure your routine of ok with whoever you live with. Sorry if I missed something. Personal tip: don’t drink water before bed to avoid getting up at night to use the washroom

@souma3861 2 года назад

Thank you💗

@AmirSharifnia 2 года назад

Thank you so much, this was really helpful :)

@healthyhappybri 3 года назад

REALLY hoping this helps me sleep better!

@dhairyagajera3729 3 года назад

*Sees the first 10 seconds* Yeah I needed this

@LinhanGuo Год назад

Never thought about initiating the night routing before. thx mate

@MayavatiBanerjee 3 года назад

I sleep 5 hours usually 12-5 am or 1-6 am...I usually have no need for 7-8 hours . Loved the video 👍🏿

@missking2745 3 года назад

Thank you! Very helpful 😊

@imagamershorts Год назад

Me watching this video at 2am:

@abrahamsnetter2767 3 года назад

Thank you!

@aelmewes 3 года назад

So helpful!

@crazr4705 Год назад

Perhaps the most important tip for insuring proper melatonin release at the proper time, begins in the morning. Viewing sunlight when you wake up for 10-20 minutes (not through a window but not staring directly into the sun) is vital to making sure your circadian rhythm is in check. This is also a fantastic way to wake up in the morning and get your day going. This tool causes a healthy spike in cortisol which then levels off after a few hours. This also sets an alarm in the body to release melatonin in approximately 16 hours!

@Legolas2 Год назад

What if the suns not up when you wake up?

@crazr4705 Год назад

@@Legolas2 you can use artificial light, particularly high energy light such as blue light to replicate the effect as good as possible. Using your phone is actually a perfect example. However, once the sun does come up you still want to try and get outside and use the sun. This is because the sun still projects exponentially more photons than most artificial light

@nf1369 Год назад

I was first recommended your "Anatomy of a Perfect Morning Routine" video and I found that to be super helpful! I watched this one and was happy to see you read Adrian Newey's book! Subbed!