Anatomy of a Perfect Night Routine

[@MedSchoolInsiders]

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]

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

[@yogarfhuckshmez6548]

Ok

[@mrbare375]

Oh,hi,it's 3am in my country 😐😆

[@yogarfhuckshmez6548]

@@mrbare375 Ok

[@Blyskawic4]

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

[@duhh.romana]

“sO MaJeStIc!”

[@deadly.desai2]

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

[@albokari]

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

[@trevorphilips9065]

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

[@siddharth2796]

Hmmm

[@albokari]

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

[@trevorphilips9065]

@@albokari And this is what I mean

[@ThanhNguyen-vr2rb]

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]

thanks

[@whoooshwhish]

THANK YOU !!!!!! :)

[@champlalas5824]

Legend

[@jaelvictoria5771]

Thank you 🙏

[@freesoul1825]

Ju got the job done mdfckr

[@pradeepkeluskarr]

POV: You're opened KZbin before sleeping and this popped up in your recommendation

[@shishirsingh6109]

Ayyy you got this recommended too

[@RohitYadav-yd5lb]

Lol

[@Benji-x6l]

Yessir

[@kingifowngoals5081]

Yep

[@libbywhite2811]

STOP STALKING ME!!!! Yes

[@vurified]

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]

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

[@anasmohamed8]

@@JavierEscuella1911W 🗿

[@christianperez1305]

The Saturday ritual: watch med school Insiders

[@nojamz3032]

Facts tho

[@seyarism]

Ikr lol

[@lolatheregularperson9194]

Yep

[@lokeshwarant3623]

Today is Saturday dude 😅

[@tamsonmog5941]

Wtf dude, today is Saturday 😳

[@lovecraftscat69]

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

[@lbks16]

Why 3? I don't get this

[@FabGamer]

100th like

[@marinak9063]

ahahahaa true

[@akiraasmr3002]

@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]

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

[@Miku_let_me_out_the_basement]

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]

Good Luck 🍀💫🍀

[@trevorphilips9065]

1 month has started Good luck

[@sana.m.haddad]

Good luck!

[@Elsa-zj8zr]

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]

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

[@paulmaster812]

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

[@nojamz3032]

Stay strong! You got this 😁

[@JustMe-12345]

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]

I feel that bud...

[@ishowhalal]

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

[@new_new_222]

😹😹

[@agrim4608]

🎉Fun fact : I am watching this at 3.00am thanks for 9k likes

[@yogarfhuckshmez6548]

Ok

[@melikakapetanovic3786]

You mean 60 😂👏👍

[@aasha2566]

But it's 76

[@ramyamanoj1443]

but its 105 likes

[@kakaghosh844]

Now its 132

[@dvht1108]

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

[@ИмяФамилмя-р1э]

Humor? How is that related?

[@nehzz7433]

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]

Tf is Tmr?

[@user-me8hy8ew4o]

​@@SamirBhandari-nf7bb Tomorrow

[@uslovsua]

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]

Hey.. what's up??

[@josephamin5734]

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]

I have read ut it’s THE BEST

[@someone-yj2im]

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

[@aroojali835]

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

[@duremaknoon3716]

@@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]

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

[@satan180]

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

[@sajooori3445]

lmao

[@bella-rh4pj]

🤭

[@WilliamAfton984]

same

[@AB-sr4xd]

Stop calling me out with that thumbnail...

[@abdullahcoolgamer797]

Hm

[@yeseclipsea]

Ermm

[@soundwave1637]

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

[@LucaShutz]

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

[@zylnexxd842]

Same

[@vinaygupta3026]

This is one of the best videos on night routine, perfectly included each and every aspects of life. Well done!!✅

[@milansujit8282]

Backrooms - 3:24 R.I.P- 6:26 Sky- 10:20 2024- 14:40 Long Time - 17:14 Sky - 20:31 JumpOut TheHouse - 25:24 Flatbed Freestyle - 26:36 New N3on - 30:25 Flex Up - 37:59 Rockstar Made - 39:57 R.I.P Fredo - 44:25 On That Time - 47:33 Off The Grid - 50:10 Location - 51:15 Die4Guy - 55:02 F331 Lik3 Dyin - 58:20

[@ray-bq7is]

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

[@adagenlik]

I was here for writing the same thing lmao

[@leenjjang5943]

Lol hahaha

[@joel4938]

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

[@stuttergamer9775]

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!

[@nanookthedoggo904]

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

[@glowwithsandra]

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

[@jayniguptagadhamsetty73]

1) skin care 2) sleep reminder 3) journaling - amazing things happened today and how can i make it better 4)pack necessities for tmrw 5) lower body temperature - ac, deep breathing/meditation/stretching/foam rolling

[@Kura_Voror]

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

[@hawraaalmouhsin4132]

Yup

[@petrichorrs]

Hi

[@BreadWinna-xl5ko]

Yup

[@whosaabi]

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

[@crazr4705]

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]

What if the suns not up when you wake up?

[@crazr4705]

@@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

[@glokjdfngkjsdnf1104]

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

[@lunaria_stg]

I am.

[@gbendicion7052]

Hear hear

[@mami2679]

I am

[@serinapenrod5939]

12:30 am for me

[@hindalmulla646]

And same here 😂

[@clarisahernandez5280]

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

[@harshitavlogs]

😊😊😊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]

Thank you💗

[@jalajatripathi5651]

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

[@iiquidated5054]

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

[@twilightbts7058]

Me having 8 assignments

[@Dhanraj919]

At 3 am 12 assignments , 5 due tomorrow rest the next day I guess it gets more over time

[@megynislovley1065]

“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]

OMGGGGG !!! This needs more likes 😂😂

[@cjstudios1467]

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

[@edwardli9094]

*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]

Trust the timing of Life and KZbin💯

[@yahya8578]

Yep very related

[@bhavyasingh4337]

it's a wonderful comment

[@Eriengaal]

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]

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

[@mirandafate7933]

Waitt, y’all don’t have 30 hours in a day?? We all have 30 hours. I think you got scammed. You gotta say something

[@Eriengaal]

@@mirandafate7933 fuck I knew it. I wanna talk to your manager.

[@JRCarReviews]

Who is watching this before sleep? I suggest praying before sleep.

[@valeriesuiker8565]

The "much love" was so cute

[@manusharamanayake8142]

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

[@BY.VANESSA]

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

[@genius4899]

Hey.. what's up??🙋

[@alikhambati9919]

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

[@annaakosua6304]

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).

[@youtubesucks7620]

KZbin recommended this video at exactly 1:00 AM. That's great. 😂

[@cookwithjazz8114]

Yeah

[@thegreatchaos]

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!

[@sarah-vf3xr]

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

[@sarahhavillamelooliveira5825]

I consistently wake up 5:40 - 6:20 A.M. and sleep somewhere near 21:10 - 22:20. Mostly consistent, otherwise I can get really grumpy. Important info: (last week of) second year med student. Lost about 2 night of sleep to medschool, but if I planned better I might not have the need. My phone turns black and white at 21hrs. I take a hot bath and the go to a cold room.

[@klinn2164]

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

[@delrheacastelino4788]

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

[@souravpaharia2469]

Awww😂😂

[@souravpaharia2469]

Hey dear❤️

[@ΑντρέαςΣωτηρίου-π8γ]

1. Sleep Routine: 2. Prep Tomorrow: Journaling + Use post-it 2. Significant things to day .3 amazing things that happened today .3 lessons learned . What could make today better . More note? 3. Relax: . Light Stretching . Meditate\ Deep Breathing . Reading

[@kad.k1]

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

[@shinchannohara1271]

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.

[@karrankumar]

0:00 “if you’re anything like me, you’ve fine-tuned your morning routine to get your day started on the right foot.” “lol nah.”

[@walkerrobinson9614]

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.

[@imagamershorts]

Me watching this video at 2am:

[@DanyboyS7]

People, sleep is very important. I had a really scarry episode in my life were after months of bad sleep one time i couldnt sleep for 5 straight days, and had to go to a neurologist. I got medicated and received a treatment of medication/melatoning suplement for 3 months and with a strict use... however the Neurologist stated that a consistent NIGHT ROUTINE was the most important aspect of the treatment... and this guy clearly explained in this video what I did to establish my night routine. So if you have trouble with your sleep, follow the tips on this video and ... DO NOT go to your bed until you are really falling asleep (and take a hot shower for about 20 min before relaxing and cooling down)

[@aliyabegum9537]

My med school influencer Dr jubbal ❤️

[@souravpaharia2469]

Wow❤️❤️

[@cmondya4919]

I needed that, thanks !

[@alixiamorales]

Literally on my recommended while im scrollin thru yt at 12am

[@Ajay-zx5fp]

and for me at 2 am

[@noaverner]

y e s

[@humerakhan9074]

Dr jubbal I'm from India I like your videos of productivity and implement too it helps me lot .Keep going ....

[@vibi4671]

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

[@teenagegirl43]

Literally me

[@OMGolly101]

Me watching this video at 1:00 am: 👁️👄👁️

[@jimrafi4719]

Ahhh i see this recommendation at 3 am Stop observing my life internet

[@TheMcGuireLife]

Hi, this is Jermey McGuire. When, I was in high school. I’d layout my clothes the night before, and I would have my shower in the evening.” I had a Panasonic stereo l, I used as an alarm clock. To wake me up in the morning, I’d get up around 5:30am to get ready. I’d catch the bus around 6:10am I would be in bed by 9:00pm. To get up early the next morning!! To this day I still get up early and go to bed early!

[@ellehacker3168]

Me watching this at 3 in the morning 🤷‍♀️🤣

[@Alex-xc7re]

same xD

[@SpecialOpsDeclassified]

Me watching this video at school: No more crappies tiredness for me

[@pookiepatootie128]

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

[@souravpaharia2469]

Aww😍😂😂

[@souravpaharia2469]

How r u dear??

[@tiago4192]

in a nutshell: just do everything your parents said to you that you already tried and didn't work

[@NOOBIEPIE]

POV: *You opened KZbin at night before sleeping and got this in your recommendation*

[@fnafspaghetti3883]

Me, watching this, while I'm supposed to sleep lol

[@alinamorozova4556]

"Anatomy of a Perfect Night Routine" Me watching this at 3:15AM: 👁️👄👁️

[@YasaiPika]

I was trying to sleep early cuz I've gotta get up early tomorrow and now I've been on my phone for 30 minutes. Thanks for the reminder

[@angelgentica6552]

Trying to glow up both physically and mentally ✨

[@Ares_official7]

Amazing ❤

[@dhairyagajera3729]

*Sees the first 10 seconds* Yeah I needed this

[@carsfireonshorts9178]

Watching this at night

[@Ravii-mr9wz]

Thanks god this channel exist.

[@00freak003]

His night routine: Mine: don’t even brush your teeth, go take a shit, go on the bed and sleep

[@tsumugikotobuki8947]

*avoid loud noises* My dog : howling nonstop 😭

[@blessing168]

Key takeaways - have your mind and body ready for a good sleep to recharge yourself 1. start your night routine earlier, say 1 hour before bed time 2. write something - best things happened today, what have you learnt today, how to make it even better (mind) 3. prepare for tomorrow - check out your to-do list (mind) 4. listen to some soft music and do some stretching (body) 5. don't play around your mobile phone, and have some leisure reading instead (body) 6. keep the temperature low and comfortable (body)

[@anwaribrahim3593]

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

[@allisonrhoode3636]

I listen to soft relaxing music, it help me fall asleep

[@saikamesh9]

I am watching this video at 11:57 PM 😂

[@jaferali7899]

Thank you bro!

[@among_gacha6987]

Omg lol I already have a good sleeping time I go to sleep at 9PM and wake up at 6AM but be for I go to sleep, I go do my homework (if have some) right away then I edit, take a shower, do skin care, I pick out clothes for the next day, go on phone, eat food at 7:30, I read at 8PM stop 8:40PM and then I go to sleep earlier the. Nine some times and that’s it

[@victorianjeri1000]

What grade are you in?

[@among_gacha6987]

@@victorianjeri1000 5th I don’t care if u say I don’t need to wake up EALRY I have a loud family

[@victorianjeri1000]

@@among_gacha6987 I wasn't going to say that, but it makes sense now. Bc ur only in 5th grade, unfortunately it gets a bit harder to stick that schedule Plus 6am isn't that early, I have to be ats school by 6 to do swimming

[@MayavatiBanerjee]

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

[@sophie-df1dn]

8 hours of sleep most students with no sleeping schedule: its either 14 or 3 hours. take it or not?

[@babypigmd9450]

Any recommendations for younger kids who want to be doctors in the future? Things to study? Skills to practice? It would really help me out, thanks!

[@nojamz3032]

Work hard, stay focused, don’t let others change your dreams! You will do amazing in whatever career you pursue. 😁

[@vince-vh8ut]

It isn't as exciting as thinking about your medical future but for now focus on school. Right now there is no need to learn how to operate or something. This will become a topic when you need it. Always focus on your current step and you'll go your way. I am sure!

[@rayanrahmani9838]

There isn’t much you can do besides get good grades, try to take advanced classes, and try to get into a good college

[@babypigmd9450]

Thanks to everyone who replied, it really helps. I’m glad the medical community is happy to help out younger students :)

[@iamabi__]

my ideal night routine is: • to have a bath • jabtar • skin care • brushing teeth • meditate • stretch • put on fresh clothes (because my room is very hot • and sleep

[@balmora4051]

The journal idea has been huge for me. If I don't do it I'll mull over the next morning until I do it.

[@LinhanGuo]

Never thought about initiating the night routing before. thx mate

[@JMain-yx4jn]

I truly hope that he does live far longer than anyone else and is thriving into his late 80-90s

[@emoelf]

Not me watching this at 1am

[@綾華高橋-f6w]

Watching this before going to sleep so I can have a better night routine tomorrow

[@yinwong667]

What people think about college students: Few hours of sleep, work hard on the assignments and projects, blah blah blah... What college students actually do: 10 hours of sleep till the afternoon, skip all morning classes, chill and have fun

[@youtubewanderer3347]

What the fuck, what i don't know literaly any person in college that does that, what kind of college do you go?!

[@n1ght_th1nk3r]

Ayyye! My school starts tomorrow this might be helpful :D Thanks KZbin recommendations 😎

[@devinotero1798]

Could you guys do a video on biomedical engineering degree for premed. Would you recommend this major, as if you for some reason decide you dont wanna be a doctor, you can still go into the medical industry

[@jagadishshetti6937]

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

[@barreltitor9631]

Stop reading the comments and GO SLEEP

[@Cupman668]

I just woke up.

[@tawanda3333]

😂

[@2025ishere]

It’s 7pm 🤣