The BEST EVENING ROUTINE! If You're ALWAYS tired - It All Begins here! | Tom Bilyeu 

WARNING: I will never ask for your contact info in the comments section, that is someone impersonating me!

🎯 Key Takeaways for quick navigation: 00:00 🌙 Failing to get good sleep can impact productivity. Avoid eating heavy meals close to bedtime to allow digestion before sleep. 01:50 🍔 Diet affects sleep quality. Poor diet can lead to acid reflux and disrupt sleep cycles. 03:13 💡 Blue and bright light exposure before bedtime disrupts circadian rhythm. Get sunlight during the day for proper sleep regulation. 07:07 🛏️ Stressful activities before bed can disrupt sleep. Avoid screens and stressful tasks to create a calm pre-sleep routine. 08:54 ☕ Caffeine intake and timing impact sleep quality. Limit caffeine intake and finish it early in the day. 20:54 😴 Prioritize sleep to optimize performance and overall well-being. 21:22 🍞 Manage carbohydrate intake before bedtime to enhance sleep quality. 22:59 🍹 Limit alcohol consumption and follow specific rules for alcohol intake timing and hydration. 24:34 🌙 Optimize sleep environment by reducing light exposure, using blue light filters, and dimming lights. 28:57 🎧 Consider listening to audiobooks while falling asleep for improved sleep quality. 41:07 💤 Prioritize cognitive optimization for efficient work and hustle. Learn to meditate and compartmentalize stress. 42:18 ⏱️ Focus on working smart, not just hard. Efficiency, rest, and sleep are crucial for productivity. 44:24 💪 Pursue meaningful tasks for a sense of purpose. Prioritize relationships and emotional well-being. 45:44 🛌 Optimize sleep: exercise, maintain consistent sleep schedule, restrict caffeine and alcohol, and nurture relationships. 57:58 😴 Cognitive Behavioral Therapy for Insomnia (CBTI) as an effective alternative to sleeping pills, addressing both cognitive and behavioral factors. 01:03:15 🛌 Changing the association between being awake and being in bed can improve sleep quality. Engaging in activities like reading, listening to audiobooks, or meditating in a dimly lit room outside of the bed can help reestablish the connection between bed and sleep. 01:05:46 🌅 "Sleep inertia" is the groggy feeling upon waking up and varies among individuals. Morning types naturally wake up alert, while evening types might experience sleep inertia due to societal schedules not aligning with their chronotype. 01:08:10 ☕ Temperature can affect sleep inertia. Warming up more quickly upon waking, such as with a hot drink or adjusting room temperature, can help alleviate sleep inertia faster and enhance alertness upon waking. 01:16:46 🏋️ Exercising for as little as 5 minutes in the morning can improve sleep quality by boosting cortisol levels, resetting hormonal rhythms, and promoting better recovery during sleep. 01:20:02 📱 Reducing exposure to blue light from devices before bedtime by implementing a 30-minute screen curfew can help improve melatonin production, enhance sleep quality, and counteract the addictive nature of technology. 01:22:33 🌌 Replace screen time with meaningful connections to combat internet addiction. 01:23:27 💡 Utilize screen curfews, blue light blockers, and a dark sleep environment for better sleep quality. 01:28:06 🛌 Create a sleep sanctuary by removing technology and external light sources from the bedroom. 01:30:55 🥶 Embrace cold exposure to stimulate the endocrine system and promote stress resilience. 01:32:08 🧠 Cultivate mental power through mindfulness, adaptability, and self-awareness to overcome stressors. Made with HARPA AI

It is you that gets to sculpt your life. It is you that decides who you want to be. You have held the key this whole time. Which means the time for waiting is past. There is no one coming along that is more powerful than you. You are the one to set things in motion. Know that you have had the power all along. Take yourself seriously. Know that you are truthful. Step into that self you wish to become and feel the support of millions across the world as you create the life you wish to lead.

Your podcasts help bring me into reality and not imagination, I sometimes get lost in my mind. Very helpful what you bring into these

EXCELLENT 💥❗️information. Thank you as always Tom BILYEU

Great tips here thanks. I have to say tho it really doesn't sound like a very fun life tho. You know what makes me feel amazing the next day? Having a really fun evening with my friends. Never underestimate how short this life is

Awesome. My take away is drink as early in the day as humanly possible!! Roger that I’m 3 beers deep and it’s 10:30 am!!

I wish you were my life coach.

Thank you!

as a chronic insomniac for many decades, your videos couldn't be more helpful and holy than that ❤❤❤ i just wish to be able to apply these pieces of wisdom 🙏 million thanks Tom ❤

So good! Thank you.

Thank you Tom. You organised all info in order. Quite useful info.

Thank you 💖 tom ☺️.

Thank God for videos like this, I have a sleep condition, diagnosed and being treated, but I'm always looking to perfect this area of my life. I have learned the bad way that sleep affects everything else from habits, to discipline, to mood, to relationships, etc

I’ve listened/watched a few of your episodes. Mostly when you have a guest that interests me but I’m super glad you did this episode. I find myself drifting in and out of my routine too much and needed a reminder of how important all the little things we do again and again truly impact our lives. Thanks sir

Thank you💗

Gracias Tom

Thank you. This is really useful.

Thanks so much! Listened to this last night before bed, tons of very useful info (y)

Amazing tips-thank you very much.

Sorry, Tom. I've told many people about the light on the back of the knee distrpting the circadian clock as well, but it has been debunked. I believe even Dr Huberman mentions this in one of his videos. Hey, we're human. I love listening to you and your guests, and the work you and your team produces. Keep dishing out knowledge. At almost 65, I still love learning. Search knee to clock connection disputed

loved this Tom. Thank you ❤

@Tom, a huge thanks from the masses for sharing such valuable success rituals! It's the details they don't even cover in school and literary, for every min or hour spent absorbing this information, there's definitely an astronomical Net Benefit gained!

Powerful Always Tom🥑

Tom, I have listened to you a lot and the people you interview. Ihave suffered with generalized anxiety for many years. One thing that has really helped me is I don’t use head phones,instead in my room I turn on my iPad to an uplifting meditation and go to sleep with this. I fall asleep in minutes and the meditation keeps feeding my subconscious. It’s times to turn off at midnight. Also, you didn’t mention a cold shower in the morning. That really works wonders for my energy,I start with warm and work up to about a minute with cold.

Sleep is such an important factor when it comes to pretty much anything. Nowadays, with distractions all around, having good sleeping habits can be difficult - thank you Tom for shining a light on it 🙌

Thank you 😊 Tom !

I’m watching this at 9:45 PM 😂

Because you are always working 💟

Love this content, love you Tom!❤

The GOAT youtube life coach

Appreciate you man 🙏

Great information. Comprehensive AH.

Dear Tom, do you know how helpful you are? You are simply the best! Love that you had Bryan Johnson on a while ago👍you always have awesome guests, thank you so much ! You and Lex Fridman are my favourite podcasts!👏🕊🌻

Eye opening videos!

Super cool, you just puzzled huge map together.. brilliant video

Love your podcast even thought sometimes I find myself « hate listening ». I’m actually scared of/for people with that level of regimen and no place for just « living ». I do some of the advices, I love having a routine but that’s next level. You can do all these and still find out you have a non curable cancer tomorrow or just die in a car accident. Don’t forget to enjoy life. ❤

Thanks for sharing... GABA works for me

This is breathtaking. I recently read a similar book, and it took my breath away. "Better Sleep Better Life" by William Brook

Really good sleep stuff.... especially cooling down the room.... I learned from living in my RV i like the temperature between 50 & 60 degrees... ar nights where it was above 70° and I was going to sleep the temperature would drop to 50° by sunrise and I really learned to like that cool room... below 50 start to get chilly

He breaks it down so everyone can understand it ❤

50:50 - ! - 54:54 - ❗ 58:25 - have that too! - thank you for the explanation [ adenosine builds up in the brain 59:49]

When I had cancer, the best sleeps I ever got were preceded with marijuana. And felt great the next day. They have it down to a science.

Amazing great video ☀️☀️☀️☀️🍄🍑✨🍌🥬🍐🍓🍍🍎🍏🍊🍃🥑🫐🌰🍈🥥🍉🥝🥭

Very good video, I’m learning a lot @25:40

Another great video. What permanent glucose monitor do you use? Thanks Tom

sleep hygiene.. never thought about it from that perspective before, certainly making a nice point in taking care of our restful sleep, thanks Tom

Thank you, but what can we do against the spring tiredness, any suggestions?😢

Great points! Why have any caffeine though? If/when optimizing eating style, we have plenty of energy without it:)

Thank you so much for the great video and information. I wish to add that there are also other things that can be added to one's daily routine to help with sleep. Red LED, infrared light, lymphatic drainage, gentle yoga, sleep hypnosis, sleep stories (there are some great ones like Jason Stephenson, Stephen Dalton, Kim Carmen Walsh, and Get Sleepy), as well as a host of other sleep sound videos (RainRider Ambience, Calmed by Nature, Music for Body and Spirit). Some folk may appreciate ASMR videos that might help them relax. There are also herbs and techniques found in Ayurvedic medicine. We all have to give different things a try to see what works best for us. And even those may have to be changed up from time to time. As was presented in the video, not everyone will have the same 'fix' or repair of their fatigue, but these are some great take-aways for everyone to try. Thank you again so very much! 😊💖🙏

Amazing Video

For me it’s not so much falling asleep it’s staying asleep !

😍😍😍

I have been making the mistake of eating too early which is problematic waking up at 3 am soo hungry . I have disturbed my sleep this way a lot lately so watch for that too

Which episode is the one at 50 mins? They failed to list names or tag in the description so it is impossible to search for

Does anyone have this lifestyle and have young kids? Last meal at 2pm that would be the busiest time of my day picking up kids and getting them to their extra cirriculars.

Tom, your content is fantastic, but...is it possible you can offer videos on these topics that are a little shorter??? I want to watch this stuff but when I see how long these videos are I rarely do which is a shame. If you can find a way to truncate these without losing the most important points it would be SO appreciated!

I am always awake before the alarm beeps, but, as I prefer not to look at the clock, it lets me know what the time is. Getting the kids to school on time is important to me! So I disagree with this one, and various others, but entertaining video. Sleep matters.

Tom try rescue remedy sleep spray, their chewing lozenge & magnesium cream. It works a treat for those suffering from disrupted sleep. All are uber safe and natural

N=1 always always always always

great advice; just keep in mind that you do not fully digest your food in 7 hours as you said. The entire time from ingestion to elimination varies based on sex, age, health, genetics, etc. But it's typically anywhere from 24-36 hours - females take longer to digest food on average.

Very good video, I appreciate the tips, but gotta just correct the thing with the light on the back of the knee thing, that study was retracted, and when the experiment was repeated it didn't show the same results. My source is here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-nm1TxQj9IsQ.html It's from the second episode from Huberman Lab. From what I understood, long wave-length lights can actually penetrate the skin hand influence the cells underneath to have some specific effect (like how UV light triggers a adaptive response to make the skin more resistent to it so it doesn't get damaged, which we call tanning). And blue light, but more specifically strong lights definitelly have an effect on our circadian system (as Tom says on the video), but that's from it's exposure to our eyes not other parts of the body. Just repeating this from the video so my initial statement doesn't detract anyone from taking the tips mentioned in it in consideration.

What’s funny is naps feel better

Could the lack of Vitamin D be the causation for health issues with night workers?

Every time I start taking cold showers I caught cold! I like it, I don’t feel pain, I can do short or 15 sec cold shower, I am active, fitted and do sports daily, but then I stop because of severe cold. What can I do differently to start having cold showers without the bad consequences? Heeeeeelp 😮😊

about the light thing when i see bright light like a camera flash for example, i get all speedy and shakey. soo weird that light is like speed to me. anyone else go thru this?

I use a weight blanket

🎉🎉🎉❤

CBD oil has helped me a lot, i suffer with chronic insomnia, severe sleep apnea with added sleep arousals, diverticulosis, chronic fatigue and fibromyalgia making me very ill, when i wake up i feel like I've been hit by a train, flu like symptoms all the time, I've been like this for the last 30 years, i miss my life ✌

I have a different problem. I want to be consumed by someone😂. I'm what you said we should be. The problem i say this guy is not for me (different values, or living too far and etc) too often. But as usual, i really appreciate your work❤

You have amazing morning and evening routines but you don’t mention intimacy; when do you include quality time with your partner?

I have Tinnitus, so I use 1/2 dose of benadryl at bed time to get to sleep. Do you think that that is good for me.

The irony of me watching this at 3 AM is...

Tom definitely not eating Quest bars

You make some really great points, but when it comes to not eating at night I disagree. I usually only eat at night and wake up and take a huge poop. This is only achieved through digestion. You will digest more efficiently during sleep as your parasympathetic nervous system is dominant at rest which favors blood flow through your entire bloodstream which enhances absorption of gut breakdown products.

33:04 I'm guessing you mean 68F? So that would be 20 Celcius.

Radiation from headphones? Please explain more..

💖❤️💖❤️💖🙏💖❤️💖💖❤️

I have brown eyes, and can't take any caffeine at all (I wouldn't fall asleep in the nicht even if I drink it at 5am in the morning)

Dear Tom, I am in a hard abused state and situation and not managing to get to bed as needed could you help me with an empathic Zoom-talk, please?Maybe I can help you some healthwise; I had my money stolen so can only pay a little.Hope from under the ice!

I knew I seen you in the elevator at comfort inn.

This is GREAT ADVICE for a good nights sleep! Thank You for sharing Tom @tombilyeau

Has somebody notes to this video with points he mentioned?

God Dammmn. You serious? 2hours of Tom talking about evening routine?💀💀 Someone recap this for me, for make a 3/4 vid. Tanx!

Are you a framer in little house in the prairie

Good Day, my Name is Nataliya im from Ukraine originally and I moved to the USA after invasion. I’ve obtained a Digital Marketing and E-commerce certificates recently, But it seemed to be after an AI have been released the way as DM running campaigns will be changed totally and rapidly. I was wondering could you suggest some tools or way how to use AI for Digital Marketing? Thanks ❤

because I don't drink coffee enough

There's really no point to drinking alcohol if you follow this action plan 😂

Stop Computer Work and TV after 9:00 as well

Eating a pizza at 10 pm while watching this... oops

And hear all the time I thought your eyes were blue

Please start time stamping your videos Tom. Or summaries.

You’re the best Tom, thank you so much for sharing this amazing advice. I really appreciate all your good work🙏❤️.

People with narcolepsy are always tired

Light on back of knee 🙄🙄🙄.

I know you're saying something about my BONE, but I don't know what it is?

Be aware of sticky blood and working out in the morning! It can kill you! Seriously...

How about you speak to people who work night shift

1 hour and 45 min?! Summarize it man. A few have time for this.

Omg 😂 this would be good if u could live your life just to eat and work out, like dont eat right after waking up cause IF okey so u skip brealfast and u ll eat at night after work but no cause u cant eat before bed time then u could eat at work , but then u have to meal prep and bring big beg with u so u can carry food and it s kinda heavy cause u have to use glass boxes cause plastic is not goood but okey u could do that but then wait whats up with gym 🤔 u have to get in your post workout meal 😅😅😅 it never ends 🤷🏼‍♀️ I gess just do what u can .