7 Things You Need to STOP Doing at Night

[@Thomasfrank]

Bonus tip: I've found that my natural inclination is to go to bed around 11:30-12:30 and to wake up around 8:00.... however, I've also found that I'm MUCH more productive if I pull that back a couple hours, going to bed around 10:30 and waking up at 6:00. So I still use the system I came up with back in college to force myself to get up at that time - and you can learn about that here: kzbin.info/www/bejne/eouzf6SAmJJ9m8k On a related note, I'd like your ideas - how can we design an effective commitment device for going to bed on time? Everything in this video is helpful, but nothing is quite as fool-proof as the dead-man's switch that I use for waking up on time. I'd love to hear your ideas about similarly ironclad night-time systems. Lastly, what did you think of the editing in this one? I decided to adopt the "limitations breed creativity" approach today and didn't allow myself to use After Effects at all, which meant I had to film a lot of the things I'd normally use pictures or text layers for.

[@jj-qr4ro]

As far as the editing goes, looks great! I couldn’t tell any difference in quality so whichever one is easier for you!

[@Thomasfrank]

@Shekinah thanks! This was actually significantly less work, so it's good to know you still enjoyed it :)

[@stefanjaederlund8672]

Thomas Frank I actúale prefer this nee editing much more. Keep up the good work

[@detarso]

Thomas Frank Thanks for another great video! I prefer this editing.

[@AnuragKumar-ik1kc]

@@Thomasfrank Thomas, you should stick with this style for a while, practice makes perfect, you're only going to get better at it. After a while once you feel completely comfortable take the best of everything, there's no point not using After Effects, it is an amazing software. Hope you read this. Long time subscriber from India. ❤

[@angelisms]

1. Stop going to bed at inconsistent times. 2. Stop doing your main activities near your bed time. 3. Stop using your internet before bed. 4. Stop drinking caffeinated beverages before bed and even the late afternoon. 5. Stop going to bed angry. 6. Stop working out late at night. 7. Stop leaving messes for your future self. Don't forget to watch the video and smash that like button!

[@SaraMakesArt]

I told myself a long time ago to never go to bed angry. Unfortunately, I don't always accomplish this.

[@sharplez]

6. should be stop working out otherwise it sounds like you’re repeating step 2. Thanks for the summary tho!

[@angelisms]

@@sharplez Good eye! I edited it! Thanks!

[@ThomasS17]

At first I read "Stop leaving Messages for your future self." and was kinda confused.

[@jordanroyal9762]

no

[@HumansOfVR]

*A day's momentum surprisingly starts the night before* *The underrated miracle, is quality sleep. It'll give you superpower productivity*

[@mysterym2269]

It's 3 am right now. I am watching Thomas Frank on KZbin; how ironic

[@PeterIsATeacher]

GET OFF THE WEB

[@pulseofages]

Duck your phone.

[@mihirkumar8832]

go to sleep bruh

[@A-Wa]

found the european lol :D

[@droid2645]

Yeap

I never go to bed on the same time, and because of that I'm always tired, or on the weekends I sleep far more than 8 hours. The other problem is that I start thinking about tomorrow, of thinking what I should have done during the day... and I hate that.

[@nandanavadhani904]

Yeah same here

[@ampz1466]

With the thinking about tomorrow: I find keeping a note pad next to my bed helps me cos when I think of ideas and stuff I have to do, writing it down gets it out of my head.

[@HaDoOoShSmile]

I have the same prob.i try to go to bed early but i end up thinking about everything and anything..so it just like i haven't gotten to bed early at all 😥 so i started using a sirop to sleep 😐

[@vocepodefalaringles]

I can say I have total control on my routine! I always go to bed at 10 pm, I'll be fully awoken by 6 am to start another great day! I'm kind of proud of myself because of that achievement!

[@axdja]

Great job! I need to get my routine in order as soon as possible.. 😅

[@ReyahsCommet]

I envy you. I sleep 10 hours and don’t get good rest unless I go to bed after 12.

[@vocepodefalaringles]

@@ReyahsCommet Maybe 10 hours that you spend sleeping is being way too much to your body! Try reducing this 10 hours to 6 hours and probably you will be able to feel better immediately!

[@musicjunkie8228]

@@vocepodefalaringles Everyone needs a different amount of sleep. 6 hours just doesn't cut it for some people, I don't think there's a magic number that makes everyone feel good.

[@vocepodefalaringles]

@@musicjunkie8228 I believe you're right, though I can say that it's not sleeping 6 hours that makes me feel good, it is connected with how many things I can do if I wake up after this period, what really makes me feel awesome after sleeping a good night of sleep is how much I can be productive and work out my projects during my whole day! That's why I don't like wasting my time sleeping more than I need at all!

[@harounaba1539]

I realy admire what you're doing

[@mayarapossidoniodasilva1530]

I'm watching this instead of sleeping to wake up early lol

[@abdoouda]

Saaammmeeeee 😂😂😂

[@SNKRS908]

Hahaha me too!

[@maribellasocrie]

X3 Is 22:39 😂

[@mihirkumar8832]

lmao

[@LeratoM98]

Lmao me too I have not slept. I'm so screwed.

[@MeeshT]

Tip: set an alarm to wind down (and try to set up a few habits with that) and another to go to sleep. With the bed time app on my iPhone, I get a gentle reminder to start winding down half an hour before bed (washing any leftover dishes, cleaning my desk, prepping my outfit for the next day, getting a glass of water to drink when I wake up and some light stretches on bed to sleep). Ending the day feeling productive gives me a sense of accomplishment that allows me to sleep calmly knowing I'm at least kind of ready for the next day (and this comes from someone with depression and anxiety disorder). I'm in the process of going back to my proper routine after I got sick and my inner clock got all messed up. Also, setting a time limit on my phone around the time I know I need to start winding down helps me avoid using my phone and staying awake. It's a bit difficult to handle the lack of self-control at first but it gets easier the longer you commit to it. Try sticking to the wished routine for one day. If it suits you try it for one week, then two, then three and, before you know it, it's become a habit and it's easier to get back on track if you miss a day or two.

[@MindNow]

Mini Meesh love how you approach things. I also have a time limit on my phone at 10 pm. I don’t use alarms to wake me up currently because I want to do it naturally, but IF I see that I’m sleeping too long then of course I’ve got to make measurements against that. Thank you for sharing all of this 🙏

[@emilyesnyman]

Needed to hear this today. Thanks so much!

[@fraicheness]

Hey, Thomas I really liked the point about going to bed angry. Could you even go deeper on that topic? Perhaps a podcast/video on anger or living with it? Plays into that modern stress lane.

[@robertrosskopf4641]

I have learned to say " I'm sorry that we had a (insert word) disagreement and I love you" and then to not, say anything else. I do this because 1. I am sorry we had a (insert word), 2. If you say anything else it just escalates the argument, and the point is to let the (insert word) go or stop. 3. When you say " I'm sorry" it softens your heart, and that is not a bad thing, and it reminds me that I love my spouse . 4. It also helps me to remember that in just a few days/weeks, I might not remember what the argument was about, but the hurt feelings remain, (I often ask myself - in a year from now will it really matter? Most the the time the answer is "NO") 5. I believe that relationships die from lack of nourishment and care, and I care about my relationship. Saying I'm sorry doesn't hurt me but often it is hard to do. I always feel so much better after I say the words " I'm Sorry" and it helps me to let go of the hurt in my heart so I can heal and move forward. I feel like a heaviness leave me.

[@fraicheness]

@@robertrosskopf4641 Thank you for your answer, Robert!

[@Leri0th]

Thank you for timestamps - big time saver to get the message.

[@artemkonnov8570]

i loled

[@pulseofages]

I slept early yesterday in order to change my sleep cycle and woke up early today. Watching this after waking up early makes me feel awesome, to be honest.

[@jamesdasilvachen914]

I really like your warm back ground. It sets a really nice and calming environment which makes me feel comfortable. Nice video!

[@happyday2go]

Can you make a video about focusing on studying while feeling anxiety (or other negative emotion)? I know some videos say don’t study when you are in a bad mood but there are situations such as a exam you must pass or get higher grades but there’s just not enough time to wait for the emotions to pass.

[@pdjgallacher]

That Rule 5 is also known as a saying; "Never let the sun go down on your anger". It's advice my parents received at marriage counseling and the have followed for all 21 years of their marriage. Very useful

[@dbadaddy7386]

I very much prefer being a night owl, but my work does not allow that. I have found a consistent bedtime which led to a consistent early wake time, and the consistent times have helped immensely with coping with day work.

[@Hannah-ge3yo]

Your videos are so informative and great for getting more knowledge about diverse things! Thank You for your great work!

[@DiscipleSteven]

Some of this is so important right now working from home due to Covid-19. I follow some of these a bit more of these, mostly from necessity with a baby who wakes up by 6:30am every morning. lol The only thing we don't do to well is leaving messes. Sometimes we skip dishes and stuff cause it might wake the baby (bedrooms are on the same level as the kitchen). One practice I have been doing since the first day starting WFH, I pack up my laptop and everything into my bag as if I was leaving the office and leave a clear desk with my Bible on top. This helps me feel like I'm "leaving" work and sets up my in the morning to read my Bible before starting work. The best advice I could give anyone right now.

[@safctilidie]

One good tea that actually IS a tea but is not caffeinated (naturally) is Rooibos (or red bush). It's a tea leaf grown in South Africa. Bit of an acquired taste but I love it, and it's very relaxing to have of an evening.

[@PracticalInspiration]

I've had trouble with number 1 lately! I've been somewhat inconsistent, but am taking steps to get back into a consistent routine.

[@miramilaia]

I love your editing and aesthetic

[@simplatory802]

Who else loves the video making spree Thomas is at?

[@lavayuki]

I don't drink anything with caffeine after noon. I usually go to bed at around 10:30-11, and wake at 7 when I have work and sleep until 9 on days off. Although I used to do shift work and nights, and sleep was so difficult and I had bad insomnia, needing sleeping pills and melatonin to cope. I really hated shift work

[@ukulelesoldier]

Thank you so much! I now feel well rested knowing Thomas made another video!

[@justinp17]

Great video! I'm guilty of most of these haha. One important note that I don't agree with though is the TIME you go to bed and wake up. Yes, some of us WORK better late at night, HOWEVER, there have been some studies that show that the sun plays a very important part in our health and body cycles. You'll notice that many people who work late night shifts often have health issues at some point in their life, especially with the heart, even if they get the proper amount of sleep. Sun not only provides us with Vitamin D, but also the earth's rotation with the sun plays a part in our body cycles as well. This is also why you'll notice that some people are remain indoors without sun often lack appropriate nutrients or have an affect in mental health as well. Yes, we can supplement with medication and vitamins, but do we really want to do that when we can live naturally? Superman in the comics actually portrays this pretty well, as he reenergizes and gets stronger with the sun lol. We're not meant to be nocturnal like some animals are, so it's recommended when the sun sets we should start to rest, and when the sun rises we should be awake. I love your idea of the 30 minute wind-down time as well! I'm gonna start doing that. 😊

[@paulfoster5746]

"Old-fashioned digital alarm clock" LOL

[@moonlightboiii]

Good catch ahaha! We are indeed in a new era.

[@Daniel-dp6up]

Seriously lol that felt so wrong to me too

[@pierrelanau3119]

That moment when the video sounds from the future 3:19

[@karenrich9092]

I have several comments about your GREAT suggestions: 1. Have a consistent bedtime. The Slob Sisters (Pam Young and Peggy Jones) said having a regular bedtime will mean that you don't need to get 10 hours a night--just a regular bedtime. 2. Set a "getting ready for bed" time. The Slob Sisters also explained there is a difference between "getting ready for bed" and "bedtime". And for me, I remember having to "get ready for bed" before a story or a TV show. 3. Stop using the internet before bed. For me, I've been online most of the day, so ENOUGH IS ENOUGH. Shut down computer and put away phone (this reminds me to charge mine). 4. Don't drink caffeine before bed. --coffee is the most known caffeine drink; it is also high in uric acid (causing gout). Decaffinated teas and coffees are higher in uric acid due to the decaffeinating process. 5. Don't go to bed angry. -- "A wise man forgets his anger before he lies down to sleep." --The Brady Bunch Season 1 Episode 14 6. Don't work out late at night. When I was in school doing my chores (dishes), I would then hop on my stationary bike and read while riding. I hour was enough. 7. Don't leave messes for your future self. "Don't start today doing yesterday's work". (Confessions of an organized Housewife pg. 52) (Sorry for the long message) You have some GREAT videos.

[@awsomegamer-100]

4:36 "Do not let the sun go down while you are still angry" - Ephesians 4:26. Straight out of scripture.

[@adammohd8338]

Ur tips is changing lives Thomas, keep pumping these kind of videos, love it have a great day bro

[@touhidsourav2475]

I am from Bangladesh and seeing Bengal spice in your video, just made my day

[@alvaromendez5425]

I trying to build a daily routine and I can tell that you are helping me, specially you are giving a ton of motivation

[@Imvicxo]

Watching this at 2am 🤣 I'll try to stop/change all my bad habits starting tomorrow morning. (I won't be able to binge watch all your video now lol) I recently found this channel and I just subscribed. Thank you for this video 😃

[@productiveyou7069]

Always coming out with the fire topics that we didn't know we needed. Thanks Thomas

[@Dai.97]

Thank you Tom..you always seem to make videos I need😊🙏can you please also make a special video on evening routine?..I'm struggling to stick with mine..may be you can help with some of your current strategies and ideas.. thank you😊

[@SannuthaV]

Your videos are always awesome Thomas Frank! You are my inspiration♡

[@chanuppuluri8726]

These are not only good tips, but the opposite of each can set you up for a decent night-time routine. Tom you have a video about nightly routines right?

[@TheMrLeoniasty]

Even the Bible in Ephesians 4:26 says - "In your anger do not sin. Do not let the sun go down while you are still angry."

[@stanger963]

Thomas, make a video about benefits of (bullet) journaling :)

[@richbabushka2752]

wow - awesome shooting, tech part ---- the picture is moving so smoothly i wish i had this kind of equipment thanks for the vid

[@Spamouflage]

Loving your advice. Just completed your SkillShare course and now subscribed to your channel. Thank you.

[@HengHuiMei]

i find that when i use my phone before bed it just makes me feel horrible about myself, esp if i use it for a long time

[@ace-cq9bp]

Caffeine does nothing to me. For real, I even feel kind of sleepy when I drink it. 😂

[@whiterose6186]

Same here haha

[@khadijaumair6751]

Thank you so much Thomas for all these videos. All your videos have really helped me in basically everything. Keep up the good work and keep making inspiring and useful content! Much support for that!! 👍🏻

[@miriamagamah4836]

Hey Thomas, great video! One thing to note though, I discovered a few months ago that decaffeinated doesn't mean that there's no caffeine, it means that there's a less amounts of caffeine in it. So herbal tea is definitely the way to go if one is looking to cut out caffeine!

[@annoyingfelix5873]

Thanks, Thomas. You've helped me a lot.

[@sleep3417]

I run a 22-5/6, 7-8 hour sleep schedule. I'm fairly inflexible about it, but i can skip a day if i need to. I wouldn't say it's anything to be proud, or brag about. It's vital. Most people don't actually understand how important consistent, quality sleep is.

[@raygacy]

Love this. Thank you for this and I'll be starting to implement on this starting tonight.

[@GustavoSilva-ny8jc]

2:54 It's amazing how "productive" we can be with those things just because of the "just a little bit more" mentality. I had many times where i went way past the breaking point putting rest until almost passing out and i'm the same person that calls himself "gutless" and "not resilient". Why those things are hard to put down? They're as easy to do as it gets but they can also be really engaging, that mystery mind gaming story or threat might be hard to follow but you need to know the truth or the victor, that Sekiro or Elden Ring game is hard as hell to beat but you keep trying with your red eyes and dark socks.

[@nestof3]

I’d love to see tips catered to those students starting their first year of community college (how to get involved while living off campus, for example). Thank you!

[@WesDaviestravel]

Sweet man! Maybe Colorado?

[@allilatif1600]

My bad night habit is smoking a joint few hours before bed time. Doesn't effect my productivity or anything but it makes me sleep way longer and it's hard to wake myself up.

[@justsonia7863]

Stop using internet before bed😢😢💔💔 Me at 1am binge watching his KZbin videos 💔💔😂😂😂😂

[@marianaduque7301]

Right when I need it. Thanks Thomas!

[@ChristopherJohnsonIsAwesome]

"...old fashioned digital alarm clock..." I guess my wind-up alarm clock is a relic now.

[@rayvinjamuri8031]

The half-life of caffeine in the human body is roughly about 5-6 hours in healthy adults. While it may vary based on factors such as age, body weight, pregnancy, medication, and liver health, the point is that caffeine is still in your system long after you feel its effects wear off.

[@rhythmicelegance4670]

Personally, eating clean and no later than a certain time (giving at least two hours for digestion before bed) helps me have the energy to wake up early because my digestive system isn’t loaded for so long overnight which robs energy particularly during a time when it’s supposed to have recovered.

[@uroojs6200]

such a helpful video, thanks

[@acorse1]

Great Tip's , but im a shift worker, so hard to go to bed consistently. thx for vids.

[@jarodsmith6574]

Staying up a few minutes past bed time to watch this! Love your videos man!

[@fogsmog9325]

Your setup makes me want to go to bed 🛌 👀 I definitely want to improve my sleep schedule

[@mysterym2269]

I want to sleep late, but school doesn't let me. WE NEED LATER SCHOOL TIMES! Wake up people! (Pun intended)

[@mayflowerfirstresponsesund6971]

Yes lol

[@aryan-io6sf]

School is a modern day concentration camp

[@bobjoe164]

Seriously

[@ennemuk]

No it's not..

[@koirasikin]

Its honestly so funny when there are numerous evidence on the negative effects of starting school early yet nothing seems to be happening. Waking up early doesnt only have negative effect on the overall school performance but it has also negative effects on health and well-being.

[@livem7678]

Great video!! Could you make the same video, just with the mornings please?

[@MorriganJade]

I have the feeling you wrote "teh" intentionally, and people keep pointing it out like it's a typo. Memes are mostly full of typos anyway!

[@diahutari1259]

Teh=tea... In Indonesia language

[@bobbythree8317]

@@diahutari1259 teh=mbak In sunda empire language

[@Color.supply]

Thanks for all the vids

[@lucasboat]

9 - Do not eat too much before going to bed

[@LovelyTwilight]

Yeah, cause you could get nightmares

[@corynorell3686]

Can you change your chronotype? I've always been a night person (very late night); which doesn't really jive with a professional career in America.

[@designanddevelop585]

*Gets notification whilst on phone at 2am in bed* 😂😂

[@Thomasfrank]

Scheduled do-not-disturb is your friend 😉

[@matheusalvarez7]

There's a feature on android "do not disturb" you can set it up and put an exception for alarms then you're done.

[@sana-gq2ur]

very good suggestions!!

[@skellytim]

A lukewarm/cold shower after the gym is a great way to regulate body temps. What nasty people out there are working out at night and not showering before bed?

[@stephensharp6886]

Skellytim I workout at night, take a shower, sleep, wake up, take a shower, get ready. :)

[@skellytim]

Stephen Sharp same! A shower in the morning wakes me up more than a cup of coffee.

[@stephensharp6886]

Gureko I just take my shower at night about an hour or so before I go to sleep! So by the time I am going to bed my hair is dry/ mostly dry

[@Stopmotionlove1]

The research that thomas mentioned about coffee before bed is actually not so much a “mileage may vary” issue. several research papers have suggested that coffee has a half life of 5 hours, meaning that regardless of how good you think you sleep, caffeine still has the potential to affect your deep sleep. The neurotransmitter has a great sleep podcast episode that i definitely recommend if you’re trying to learn more about how to get better sleep. Thomas is definitely right about one thing though: sleep is your most important productivity tool!!

[@gimpTHEmaster]

Your channel is gold. Top 10 all of KZbin. I'm in hospital and when I'm out I swear I'll be more consistent ;) hehe no but seriously, small gains in a few years I'll be where I need to be:)

[@xBlackStormBR]

Best channel on youtube!!

[@youtrooper2314]

2:30 A.M while watching this School tommorow 😬

[@ynol4879]

Sleep Now You Ate Too Much Sugar

[@bulat_shams]

Watching this at 4 a.m.

[@TSNAnnotator]

Hey Thomas, have loved your videos for a long time! I was wondering, have you ever thought about doing a re-cap at the end of the video? Nothing against you but sometimes I zone out and forget some important things that are said. Have you toyed with the idea of re-capping, just before your ad?

[@Thomasfrank]

I often do, and I’m working on doing it more consistently. My last video has one. I skipped it on this since the tips were all pretty quick though.

[@TSNAnnotator]

@@Thomasfrank Thanks for the response! I guess I will have to stay more current with your videos (as I missed the last one)

[@douglasstrother6584]

Old fashioned digital alarm clock!

[@MrSubie10]

Watching KZbin videos helps me go to sleep. I go to bed before my Wife does (about 30 minutes prior) and wind down with a video which often times puts me to sleep. This has been key to my sleep routine.

[@ifonlycainwereabel2110]

If that works for you that is great. I dont have your self control haha. When I do that I see 30+ minutes go bye

[@MrMiniPancakes]

Does anyone know the education connect commercial? Those were awesome

[@eyitsyaboi4527]

That portal coffee mug tho🤗😍😍😍😍😍😎

[@erkyswerk]

Seeing this during my routine nightly KZbin binge makes me feel bad

[@silvias7319]

Eric Bayne lol why?

[@linhchily6405]

4:44 Look at his face, so cuteeee :3

[@Zigzipy]

Lol it kinda is, he looks like that super 'angry; emoji on android

[@SamBarvels]

You spelled THE wrong at 2:37

[@yonghunoh354]

I couldn’t watch this video at a better timing in my life! Now I know exactly what I’ve been doing wrong: everything mentioned in this video!!

[@faizanali4159]

This vedio vert helpful for me 😍thanks sir

[@themillennialmusician]

2:34 Using Teh Internet

@Dreamaholic and teh intention was...

@Dreamaholic oh, I see. I didn't know. Thanks!

[@vivianhir3930]

Lol I am watching this during night. Thanks for the tip!

[@armystarfish5408]

Drinking a glass of lemon grass tea would be of great help too!

[@A-Wa]

3:40 cant agree. In my culture we drink coffee before bedtime and everyone sleeps so well. It depends on your habit

[@lunasworld4077]

I use my phone as my alarm clock. I put my phone on my table to reach that table I have to get off of bed and I share my room with a grumpy person so I can't let the alarm clock ring more than a few minutes so let alone dismiss button I cannot even hit the snooze button

[@SoumilSahu]

1:18 that was a clean shot. Lighting looks beautiful

[@joelmiller2601]

Soumil Sahu kinda blurry

[@isabelbarker1686]

Does anyone notice at 2:37 it says”using teh internet”😂😂

[@welovfree]

I set a Task Schedule at 11:35 PM for a daily automatic shutdown of my PC, go to bed exactly after that.

[@adammohd8338]

Thomas can u pls make a video about splitting ur sleep cycle into two 4hrs and half at night and 1hr and half in the afternoon, is there any harm or it

[@takofili3520]

I find that working out at night helps me sleep tho so I'm kinda torn right now if I'm gonna continue with it or not, it's always been a part of my daily schedule too (I barely have time in the morning so I opted to workout at night instead).

[@metamorphasishypnotherapy]

It's 2:30 am - and stll up, even though I crashed out for three hours in the evening after getting up at 6am after 3.5 hours sleep the night before!

[@samleethepianoboy6482]

I have 4 different alarm clock devices with 7 separate alarms set at different intervals and placed at different locations around my room. Somehow, overtime, my body has figured out how to turn all of them off in my sleep-that includes physically getting up to turn off a couple as well. The body is a mystery

[@allilatif1600]

*Don't mind me this is just a ""it's relatively very late time at night and I am watching Thomas Frank kind of comment ""*

[@losasakarosa9050]

woah its my first time hearing about the coffee butter thing imma try that

[@quirkemovez]

Cool vid!

[@LschererL]

If only I could be as organized as you!