In today's episode, hosts Deb Turton and Guy Daigneault discuss how to craft a night time routine that leads to a restful sleep and feeling rejuvenated. Learn how to create a routine that's tailored to your needs, how to know if something in your current routine needs to change, and some major misconceptions around sleep that may be preventing you from getting the optimal rest you need to succeed.

• If your morning routine is about getting your day ready for success, your night routine is about rejuvenating and recovering from a productive day and is just as important.
• No matter what time of day you go to sleep, having a night routine will make a big difference.
• The goal of the night routine is to make sure you get adequate rest. Getting to sleep before midnight is not as important as making sure you get between seven and nine hours of sleep.
• Studies and recommendations evolve over time. At the end of the day, you have to make things your own.
• If you need seven to eight hours of sleep, make sure you build that into your routine so that you are in bed at the right time.
• If you don't feel rejuvenated when you wake, that's a clue that you aren't getting enough hours of sleep.
• Your brain processes anywhere from 40,000 to 90,000 thoughts every single day. You've got to give it a rest!
• Deb likes to prepare her bedroom so it feels like a warm hug when she enters the room. This includes dimming the lights, turning the bed down, a magnesium spray, and closing the windows.
• Invoking the senses can help you sleep properly. Sometimes we need to help our brains slow down and truly get ready for rest.
• Studies have shown that we shouldn't eat carbs after 8pm. This isn't a hard and fast rule, but it's important to understand how certain things, like eating carbs can affect your routine.
• If you go off routine, that's okay. Just bring it back for the next day and avoid being off track all the time.
• We all know we should be putting our phone away, but most of us don't actually do it. If you find yourself not getting the rest you need, look for things in your environment that you can change that may improve the amount of rest you are getting. Your phone may be a major culprit and attention thief.
• Building a night routine is about testing things and seeing what the results are.
• The temperature of your room may be a challenge you didn't know you had. Our brains need to lower a degree when we rest for optimal sleep.
• Other things you can try are reading before bed, herbal teas, journaling, and gratitude practice.
• Your night routine and going to bed should make you feel good. If not, it's time to change things.

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