how to sleep better (for a high intense lifestyle)

It's the perfect time to show you guys my bedtime routine since I pay a lot of attention to my sleep hygiene and I usually take sleep very seriously :) I have been doing my routine for over 3 years now, which on one hand seems insane, on the other it's something I don't ever wanna miss in my life. It always grounds me. Hope you enjoy!
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Insight app apps.apple.com/fr/app/insight...
CHAPTERS
00:00 context on how I got here
01:45 tracking
02:13 dinner time x sleep
05:45 the most important factor
07:24 getting unready
13:40 journaling
19:00 screens
21:45 meditation
27:12 reading
29:12 Jurgen's routine
📲 SOCIALS:
Instagram: / xeniaadonts
TikTok: tiktok.com/xeniaadonts

[@gueldensarac]

You know what’s interesting, every time we get the urge to cut our hair, it is mostly after hard times. It is a way of leaving everything behind and start a fresh new chapter. This is because hair holds memories and energies, so cutting it off can be a form of letting go of those memories that hold trauma.

[@xeniaadonts]

SO many people told me that hair holds trauma and now I seriously believe in this!!!!!! BYEBYE! ;D I am feeling so much better!!

[@lauradawn2379]

Liebs, dass du auf youtube bist - bitte bleib

[@xeniaadonts]

aye aye captain!

[@mariagaralde]

You have such a cheery and uplifting attitude, Xenia! Even with your hectic lifestyle, you always find the positive things in life (even if we all know that everyone has bad days and even then, you're transparent about it).

[@Asia.8]

Thank you for keeping up with vlogging and showing and sharing (your inner Universe) with us. Just be yourself as you know we do appreciate your Real side. Love you both ❤

[@xeniaadonts]

Thank you! We love you :)

[@linemarie0810]

Yesss I have the same feeling with KZbin. It’s the only Social Media app that still inspires me and does not make me nervous or is super addicting. I just loovvvveee watching inspiring videos, especially yours. So keep going!! 🥰💘

[@xeniaadonts]

Thank you for your sweet and encouraging words!!!

[@susanad]

Watching this as I’m having trouble sleeping the last few weeks. Thank you for sharing. I will try to come up w a routine as well. Also, I always catch myself smiling while watching your videos…. That’s a testament to the absolute positive energy you and Jyrgn radiate on screen 🫶

[@xeniaadonts]

I absolutely love this, thank you for these kind words!!!

[@LizTheGriz]

Es ist so schön, euch voller Leichtigkeit so authentisch nahe sein zu dürfen. Vielen Dank für die Mediations App Empfehlung! Bei jedem Video von dir kann man etwas für sich mitnehmen und daran wachsen. Danke dass du so großzügig die knowledge deiner Erderfahrung teilst. Ihr seid wirklich ein tolles Paar und man sieht richtig wie eure Energien sich ergänzen. Gerne mehr Videos zusammen :D Jürgen you gooo share your brilliance

[@xeniaadonts]

Das ist so so lieb von dir, vielen Dank für deine schönen Worte und danke dass du hier mit uns bist

[@oliviakarlsson4521]

So helpful steps to follow, sleep is sooo important!

[@user-lc4fu6vy7y]

Love your videos and love that you love quarks 😅 they are pretty awesome!

[@xeniaadonts]

We love quarks!!!!!!!

[@yaelnakash]

ohhhh I loved this video! It was so cute, I felt like I was with you guys in the room just chatting. It was beautiful getting to know you better with each video (:

[@xeniaadonts]

I am so happy when we manage to transmit this feeling!

[@cristinamac-kay7175]

Love you guys!!! ♥️♥️♥️♥️

[@xeniaadonts]

Loveeee you more!

[@cristinamac-kay7175]

@@xeniaadonts muahhhhhh😘😘😘😘😘😘

[@valeriadavis6141]

so happy right now, because you gonna cut your hair. I loved the short hair on you so so so so so much !!!

[@luciex5066]

I’m so excited for the short hair!! your experience demonstrates how different individuals are - for me, tracking my sleep put me under so much pressure that my sleep quality was massively affected. Since I stopped tracking my sleep I sleep so much better as I’m not that worried about the amount of hours I get, my sleep score etc lol. And I also have to eat a bit later because if I eat at 6pm I wake up hungry around 3am hahaha I also read why we sleep and reaaallyyyy enjoyed it. However, as I read more about the topic I realised there were some flaws in his scientific approaches. I can recommend the podcast “Maintenance phase” and their episode called “the sleep loss epidemic” on the topic and the science behind it - its sooo good an insightful!!

[@xeniaadonts]

Honestly, I get this 100%! I have a lot of friends who have a similar experience to you :) I think all these things are sooo individual so I always advise to follow what works best for you. And thanks for the podcast rec, thats SOOOO interesting!!!!! Downloading it right this second!

[@sarahs7043]

Xenia, thank you so much for these tips! Also you briefly mentioned you are coming to LA. Can you please consider doing an impromptu meet and greet?! Or even an Attire pop up. That would be amazing

[@xeniaadonts]

Ohhhh I would love that :') I hope in the future!! Are you from LA??

[@s-anyon]

Loved the video 🥰 very calming and entertaining to watch One thing I noticed is that you brushed your teeth after your skin care routine: if you have breakouts around your mouth, maybe try brushing your teeth before removing the makeup as tooth paste can splatter a little and potentially lead to breakouts :)

[@xeniaadonts]

I know that this way it's way better, but I still prefer it the other way!!!! :D:D sometimes somethings gotta give ahaha. lyyyyy

[@miraullrich]

Wow i loved that video! Could you do the same for your mornings? Xoxo🤍

[@MariaJoao-qg5ts]

🙏

[@aleksandradzincic3041]

Loving your tips and suggestions! I feel like you would have a great book club or section - what am I reading currently 😍 added the books you mentioned to my book list! Btw, could you maybe share what is the name of the podcast you mention in the end? 🙏🏻❤️

[@xeniaadonts]

The podcast is called 'Sag mal du als physiker' ;D Check my new video, I am talking about my fav books!

[@Ines-vs3bw]

Hi Xenia, thank you so much for this inspiring video !! do you also have a journal where you can write when you have the need in the afternoon for example or do you only journal in the afternoon if you couldn't in the morning?

[@j.d.9950]

Danke für das tolle Video, Xenia. Du bist so inspirierend. woher hast du dein Journal ?

[@xeniaadonts]

[@j.d.9950]

Danke :) @@xeniaadonts

[@ICaughtMyself92]

Hey Xenia 😊 where do you buy your journals? Are they moleskin?

[@03mariadelmar]

Heey how do you keep track of your streaks? Do you use a habit tracker or something similar?

[@xeniaadonts]

I use the app insight timer- it technically only tracks my meditation streaks but since I do everything every day (meditate and journal), its kinda tracking it all ;)

[@fabiennelang2803]

Are you doing journaling in German or English or a mix ? Don’t know why I couldn’t stop asking myself while watching 🙃

[@xeniaadonts]

Hahaha thats funny. I usually journal in German!

[@lennarthardkop]

Wie heißt der Podcast?😇

[@xeniaadonts]

Sag mal du als Physiker! ;D

[@annasophiekodesova1]

🤍🤍🤍

[@manamori6894]

You really look good with short hair… 😊🤍 And Meditation has changed my days so much lately … I religiously do it everyday anywhere this year … 🤍 even in the airport waiting for customs 😂 Still have hard time writing 3 pages just doing the night journaling lol Xenia, Where do you also buy your journals ? Can you please share the podcast name ?! Love these types of podcasts

[@xeniaadonts]

Which type of meditation do you usually do?? I always get moleskine journals, they're just a classic! And the podcast is German so I don't think it helps you but fyi it's called 'sag mal du als Physiker', maybe there are similar ones in your language!!

[@manamori6894]

@@xeniaadontsmy 2024 goal is to learn German finally 😊 so I will listen thanks I love MWH Melissa wood so good love her soft voice and she does it for almost every situation …