My Nighttime Routine for Brain Health | Jim Kwik

What healthy habits can you incorporate into your evening routine to optimize your sleep?
On average, you’ll spend roughly one-third of your life sleeping. It’s when your brain gets rid of toxic waste and plaque build-up, converts short-term to long-term memory, reorganizes and repairs nerve cells, and so much more. That’s why when it comes to optimizing your brain, one of the best things you can do is optimize your sleep.
Today, I want to share the elements I’ve developed over the years that make up my nighttime routine. These are the habits I’ve built to help me wind down for a good night’s rest. This isn’t meant to be a one-size-fits-all routine. Find the elements that make sense for you and start there.
Getting a good night’s sleep is vital for a healthy brain and a good memory. It ensures you can not only bounce back from a difficult day but bounce forward into the next morning. And establishing a consistent nighttime routine is key. If you’re looking for ways to help you fall asleep faster to get deeper, more restorative sleep, this episode is for you.
If you're interested in Essentia's organic mattresses, this is the link with a special discount: learn.myessentia.com/kwik
0:00 The importance of sleep to the brain
2:40 My nighttime routine
20:01 Share your nighttime routine
Read the podcast notes at www.jimkwik.com/podcast
***
SUBSCRIBE for more Kwik Brain tips:
kzbin.info?...
FOLLOW JIM:
Instagram: / jimkwik
Twitter: / jimkwik
Facebook: / jimkwikofficial
Website: KwikBrain.com/

[@JimKwik]

Subscribe so we can stay in touch and learn together. 🧠 Drop a like if you enjoyed this video. 👍

[@jennsylapheth6194]

First Don’t listen to no body all love wife

[@TheMgoska]

Hello Jim, thank you for your very informative and calm video🤞🙏 would you be able to share your favourite fiction books list, please? Thank you!🙏🤞

[@CarolynWise-nn2ms]

Good ideas to better sleep 😴

[@maygrantz4426]

Thank you , Jim kwek and I really appreciate you to share your experience and knowledge to us. Please update me..

[@hugs-n-beans]

I highly recommend Ruta Sepetys historical fiction. You would love all of her books!

[@himanausahu7404]

From being terrified infront of a high school class, to being the best brain coach transforming weakness to strength The real success ❤

[@KwikBrain]

💯🙌🧠

[@matthewfitzgivens4652]

I like the idea of splitting your day into the “3 Cs” 1. Create, 2. Consume 3. Clear

[@vernellprince8914]

LOVED this…. “First you create the habit, then the habits create you” 👀

[@yogaasthra]

Thank you ... for sharing all these tips ... ❤🙏😊

[@lovehappiness3911]

This was very informative. I'm finally ready journal because of your journey doing so.

[@crabbytom6375]

I learn something new every time I listen to your pod cast! Just wanted to say thank you!

[@jodyljohnson8515]

Thank you for these wonderful tips on sleep 😉

[@user-bf4oz5qi6s]

Great!! good sleep is the most important for mental and entire health in general Thanks much for this

[@ligiasommers]

Excellent! I do many of those and my sleep improved immensely. I love Hapbee too 🙏🏻🌷✨🙏🏻

[@yesidamaya1121]

Thank you so much for your advice and recommendations Jim kwik, God Bless You.

[@OliveWeitzel]

I read in the Bible before I go to bed and review my day. Then I meditate on G'D and HIS WORD, through which HE created everything there is. Flowing in the forgiving & creative love of G'D takes my soul into deep peace and security!

[@valentinarose9165]

Thank you for the amazing content Jim 😊!I enjoy doing the 4-7-8 breathing exercise before bed, really helps me get relaxed!

[@ewalichorowicz4614]

Thank you so much for this great video Jim! These are great tips and great advice. Sleep is essential to a well being. I first noticed that when my children were young because I could observe if they got enough rest. I have been trying to find some supplements to help me stay asleep for 8-9 hours because my brain requires restorative sleep for optimal functioning. I am going also to try some of the things you suggest in this episode.

[@yogaasthra]

It was soo calming listening to you ... ❤

[@nishay8100]

I love the concept of 3c’s. Thank you for sharing! All these tips and sharing from you is truly a good guidance for us who wants to do better and be successful ❤

[@evergreen_kate]

Thank you for sharing this video. I found you on Diary or a CEO and now I’m a fan of yours.

[@TheSushmaHomeSellingTeam]

One of the best gift we can give to ourselves is to allow our body get enough rest everyday. This is very helpful. 😌🌿

[@roni-co5ng]

the 3 Cs: this is also my big take away fr this informative & helpful video. thank you, Jim!

[@GenerousWealth]

You have a nice setting for this video sitting on your bed! Thank you for your contribution Jim!

[@temmyjane]

Absolutely 😅

[@u263a3]

Looks like a hotel

[@rosepetals8633]

Your voice made me goosebumps 😊

[@Maria-nx6sr]

Thanks for this information ❤

[@DoctorSoyemi]

1:22 Very Valuable Information for better Mental Processes. Thank you for All you Do.

[@dave2716]

Thank you ❤❤❤

[@emilyduvall9954]

I do gentle stretches and somatic release movements, read cozy fiction, and read my soothing bedtime affirmation. I have trained my brain to fall asleep to the Nothing Much Happens podcast stories. My favorites are downloaded so I can put my phone in airplane mode. It has helped me tremendously! No more busy racing mind or anxiety at bedtime about sleep.

[@hikingaf6735]

Thank you for these tips Jim. I’ve been following you for a couple years. 20:41 20:41 20:41 I luv your content and I’m grateful for all you share with this community. I also luv your morning routine on a different KZbin I watched a while back! I’m a journal junkie! I do my Gratitude journaling at night in bed and my “morning pages” of brain dumpling in the morning which helps clear my mind prior to meditating. I don’t like having any electronics in my bedroom. No TV! And phone and dapple watch are in the kitchen. I sometimes take my iPad in my room to listen to calming music to sleep, but I’d like to do away with that. Maybe this Essentia mattress will help🙏😊

[@a7xfanben]

Thanks for the tips!

[@lesleehaseltine7105]

The more I remain in gratitude the more magical and wonderful my life becomes. I definitely review my grateful feelings each night. At times my gratitude can be very simple, such as I am so grateful that I have the ability to write this text.

[@YJo1223]

Yes❤

[@mjsimmons2605]

Thank you for your advice. However, most of your suggestions are out of my budget. I prep myself for bed by a walk after supper. Shutting down my home: curtains closed, lights down/out, my ablations, gentle restorative yoga, meditative reading, breath work. 😴

[@scottfredricey345]

Most awesome advice! Unfortunately I've been training myself to sleep since I was a kid. Yes I do my breathing exercises before bed. I've done several types breathing exercises. The Wim Hof technique works great for me

[@fordiemadeira]

Great advice, Jim, on creating routines before bed that help you wind down. When I have time, I love the warm bath with Epsom salts, the low light and the breathing exercises to put me in a relaxed state of mind. Thanks for your wonderful advice! good wisdom

[@Jireh98]

What I learnt from this video The 3 Cs- Creative (creating thoughts and ideas) , Consuming (reading, listening to podcasts etc), Clearing (whiling off the day by reviewing your day)

[@user-ob2cm2tu5c]

I am too much greateful to realize as you rself the process of your brain coaching

[@Princess_Blue380]

20:13 my sleep routine is go to bed then meditate(which makes dreams more vivid and easy to remember).Then if im not going to school the next day I will intentionly try to wake up a 6.Then I would fall asleep in a couple of mins.

[@user-yp2cd4ex5q]

I noticed some of the things he talks about are references to the book "Atomic Habits." It's a great book that I highly recommend!

[@suzanservices]

Very nice athmosphere

[@KamilBanc]

🎯 Key Takeaways for quick navigation: 00:00 🌙 Jim Kwik shares his evening routine for restorative sleep. 00:29 🔄 Routine habits vary due to dynamic family and travel situations. 00:55 🧠 Sleep is crucial for a focused brain and better memory. 01:22 💭 Sleep optimizes brain potential, improves long-term memory, clears harmful plaque, and enhances dreaming. 02:20 🎨 Dreams have inspired great inventions and works of art. 02:48 ☀ Exposure to early sunlight helps reset circadian rhythm. 03:14 🌅 Jim's daily routine is divided into three Cs: Create, Consume, and Clear. 04:12 🛌 Environment, light, and temperature play key roles in sleep quality. 05:08 📺 Avoid screens in the bedroom to associate it with relaxation. 05:36 📱 Blue light from devices tricks the mind into staying awake. 06:33 🛏 Jim uses an Essentia mattress with EMF protection, a natural cooling system, and posture support. 08:12 ⏰ Spend one-third of your life in a good bed for better sleep. 08:50 🌡 Using saunas or heating pads can trigger core body temperature drops, signaling the body to create melatonin. 09:16 📖 Fiction reading at night boosts EQ, imagination, empathy, and creativity. 09:58 🛠 Gadgets like Vedic devices can help mitigate harmful EMFs in the bedroom. 10:12 🌊 Using float tanks or sensory deprivation tanks can act as active meditation and help to wind down. 11:09 💤 Emphasizes the importance of optimizing sleep environments, including a good mattress and reducing EMFs. 11:49 ☕ Limiting caffeine intake, especially post 2 p.m., helps ensure a better night's sleep. 12:16 📓 Reviewing and journaling about the day can enhance memory training. 13:13 ❤ Expressing daily gratitude can activate the body's rest and digest system. 14:49 💡 Using red lights in the bedroom and blue light-blocking glasses can aid in winding down for sleep. 15:03 🌍 Incorporating elements like fire, water, earth, and air into the nighttime routine can be therapeutic. 16:26 📱 Tech tools like Happy and NuCalm can assist in achieving relaxation and better sleep. 17:46 📖 Jim keeps a dream and gratitude journal on his nightstand, including a five-minute journal for clarity and planning. 18:01 🤔 Every night, he writes down three personal and three special things to plan for the next day. 18:16 ✍ Listing tasks and thoughts can help in releasing and not keeping them on the mind. 18:30 🌀 As we wind down, we're more suggestible and connected to our subconscious. 18:43 ⏰ The human mind's power is evident when we wake up just before our alarm goes off after setting an intention. 18:58 🛌 Encourages setting intentions for better sleep, affirming restful sleep, and even directing our dreams for problem-solving. 19:39 ✒ Writing down a thought is the initial step in making an invisible idea tangible and real. 19:54 🌌 Recommends other episodes on remembering dreams, lucid dreaming, and his morning routine. 20:08 📸 Encourages viewers to share their best advice for good sleep by taking a screenshot and tagging him.

[@Princess_Blue380]

Thank you

[@rohinichettiar4399]

Thankyou!

[@morrissimon4399]

Thanks

[@luzgarciapennock]

Thank you so much

[@mskmerrillful]

I’ll take a bath after I lay in a led sauna blanket. Then I like to listen to the devotional meditation for the day from an app called Encounter. And off the top of my head list a few things that I’m grateful for. And of course this wold be the ultimate perfect night for me. It doesn’t happen every night tho. I appreciate your videos. Thank you 😊

[@TheShangel2]

Hi! Was Curtis which sauna blanket do you use and do you find it most effective?

[@TheShangel2]

* curious

[@RewindReact]

Please pray befor you sleep

[@carlamachado6674]

He said that he feels grateful. It’s a form of praying

[@sherrylessen]

I do like to listen to meditations especially enjoy Jason Stephenson and calming music ..however the issue is when I am in bed it means some devise is on to do this. And I agree then turn off all devises. So I think better routine is deep breathing and meditation and light stretching in bed and no music or devises. I need at least a half hour to fall asleep. Usually a few hours before sleep I take a hot shower and have a cup of organic camomile tea it relaxes me and my stomach which I hold tension. Some thoughts to help me sleep. No TV or social media 2 hours before sleep time. I am a night person so for me my life has always been going to sleep around 2am and my most productive time is usually afternoon and early night.

[@Sylwiaaa1212]

To be realistic, i think whole day wouldn't be enough for this night routine! 😅 . . . . . . Thank you so much Jim! You are my best discover in 2024 ❤

[@parbodhchahal7606]

Thankyou

[@ligiasommers]

I will try Nucalm and in my next house I will have Essentia , for sure . Thank you 🙏🏻🌹✨🙏🏻

[@emilybh6255]

The metal frame of his bed negates any EMF protective benefits he thinks he is getting. He should have those mattresses on a 100 percent wood platform bed without any screws or nails and his internet should be all ethernet cable.

[@papla2019]

I like to meditate prior to sleep 👍🧘‍♂️

[@tech4fun115]

Very cool to see inside the bedroom of a brain genius!

[@s.p642]

Thank you so much for your informative video. When I have a pressing engagement the next day I will often have a hard time sleeping because of being nervous about the following day. Any tips on overcoming this? I've tried meditating before going to sleep and sometimes this helps.

[@maygrantz4426]

Hi,I came your comments and I can relate this. What I do is to shift my focus . I spent time myself in the moment.I drink a cup of tea. I also drink a warm glass of water and squeez a few drops of lemon and it helps me to relax.I do what I love. I do some drawing and journaling.I have a turkey sandwich . These are simple things you can do for yourself and hopefully it helps you.

[@poppawheelie203]

Im a simple man. I see a video I like I hit the thumbs up

[@victorialovanxay585]

You do understands that people from poor countries also watch your videos seeking solutions for their problems:) Special mattress? No problem, we have bamboo mats. Red light, blue light filtering glasses? Also no problem, we have regular blackouts. Sauna? We live in climate where average temperature is 32*C. Sometimes I wish there was someone who talks real life.

[@linqt9504]

Hello, Thank you for this video, are you getting credit for advertising this mattress?

[@anoynmousnaan823]

Once I reach peak success, I'm going to hire a famous sculptor to sculpt a small Jim Kwik statue for my bedside and then thank him every night before I go to bed. Until then, if anyone has his personal cell I think a voice-mail will suffice

[@normalguy7898]

First and thank you

[@user-ul1bv7vu7o]

I like to hear more because my husband sometimes he forgets think

[@adeleb3098]

I've always included the elements, without even realizing it. 😁 I like to spend time outside - usually with my dogs - to help my brain to understand that it is night. It helps me to fall asleep.

[@catbobo2766]

Thanks Hof every night. No matter how good or bad on that day. Just thanks Gods.

[@nireeburr]

Hello Jim I’m currently experiencing behaviours after a few years of trauma at home with mum and outta family. Mum had cancer and Covert Narcissist. Now all family have gone.. either died or turned on me . I have mums house .. issues to the roof. This issue I’m experiencing is Actually going to bed. I’m falling asleep standing in the kitchen or beside my bed sitting in the bed .. I won’t get in the bed till I’ve done everything that is ‘ enough’ for the next day to be ‘suitable’. Sadly I have to sleep inMums old room in a single bed. I hate it.. mine is In storage. I have a strong belief about bring my bed to this house .Coz of the energies in this house. I feel so far from relaxed. I. Trying to sell it. But I seem to be hitting issues after issues. Like mum is still controlling me. The traumatic experience is in my face 24/7. Reminded of the horrible situation I was in for so long with no help.. I’m doing all that I can to survive here. I used to be a strong alive human. I didn’t want to do that job with mum. But I was 💯 forced into it. It was all on my shoulders. I’ve isolated myself here from people but want to be social able again.. I’m 49 single 👭🏼female.. I couldn’t have friends while dealing with family.. I want to sleep like I used to. Coz my body is hurting. This has been going on for over a year..I’m seeking help where possible . ADHD PTSd depression social anxiety disorder. But most of all I’m a loving caring woman called , I am Niree .. That baggage is heavy . I’d rather dump it not re look at it. Oh I sleep no problems once in the bed.. it’s my magical place. Family used to hassle me for being a night owl . They were of the belief you sleep as sun goes down and up with sunrise. No room for being different. Thanks if u have advice or something else

[@dotpenji]

Jim, I appreciate your insightful and comprehensive approach to optimizing sleep. Can you share a quick tip for someone who often struggles to fall asleep due to a racing mind or stress?

[@markanthonymanayan2136]

Your nighttime routine for brain health, as shared by Jim Kwik, is a valuable insight into optimizing our well-being. I really love this kind of content, thanks for offering practical tips to support cognitive health during the night!

[@iracaullenegatan6668]

I love watching videos tackling about brain/mental health. For me, a nighttime routine geared towards brain health can help improve sleep quality and overall cognitive function. I'm excited to try this routine tonight!

[@zacbermudez6054]

Thank you for the valuable tips, It's inspiring to see how you prioritize sleep and mental well-being. Keep up the great work, Jim!

[@DenverOrtiz]

Your advise on the advantages of fiction reading before bedtime is a timely reminder of the significance of growing our emotional intelligence and creativity. 🤗

[@shekinahmariesol8919]

I really appreciate you sharing your tips on how to get a good night's sleep. I think they are very practical and helpful. I will definitely try some of them out.

[@nazishali9746]

Where to post or repost

[@dav2fas247]

Please Jim when could you come in Africa ? I wait you for profil teaching witch will help me for saving my country 🇨🇮

[@nireeburr]

What type of crystal would be resting feelings ?

[@endrek3967]

i guess you can change the description to high style life nighttime routine add , mostly selling us stuff you beautifull mind :))) most of us can't spent on a vedic emf, a cooling matrice and a floating tank :D :D but ohk :) thanks for your help :))) ecommerce mindvalley style :P

[@ChristyDStarling]

💜💜💜

[@jkhehra5001]

Any suggestion for anxiety please. My anxiety sometimes makes me angry. Please suggest. Thank you

[@jayanthgurramkonda5695]

There is a book named "The art of studying" by Dr. Yandamoori Veerendranath. He explained this C- Technique with 12 types of C's named 12-C Technique which go like this 1. Calm 2. Clean 3. Colonial 4. Creative 5. Construct 6. Critical 7. Compare 8. Consume 9. Corsage 10. Comfort 11. Comic 12. Communicate

[@gerdsfargen6687]

Complicated

[@growden100]

The 3 Cs: Create: early morning; Consume: afternoon; and Clear: Sleep.

[@slingingshot15]

What about Sleep apnea ?

[@StellaAlabi-uh9vn]

Jim, please, I need the link to your mattress dealer

[@norahassan2372]

I want to know how to cut everything going outside with family friends social media and focus on my thing like a baby when i was child it was easy for me even when someone bullying me or give me tough words i didn't care and i continue my thing now even my siblings when they give a word it stuck or when something going on in home i can't focus ???and the multi-task best management? How to do it ? Since i can't give up on them i should to do them all ????

[@kevinjloder]

Jim you can't use nucalm on airplane mode? You can't download the audio, so...

[@layaalibabaie1758]

It is great advertising your mattress , plus not having any electrical devise in the bedroom while you are recording your program.

[@Nova0970]

I have a question, did anyone try super brain course and did it work?

[@nerguiboldoo9503]

❤❤❤

[@yasmingilmartin9845]

❤

[@Bill0102]

I'm thoroughly captivated by this. I recently found something similar, and it was life-changing. "Better Sleep Better Life" by William Brook

[@mohamedhusseinali3657]

Waad mahadsan tahay si wacan ayaan kuula socdaa

[@mrs.mercie9879]

Your link is not active …

[@johnpierce7456]

OMG, I don't have a special mattress, heat pad or sauna. I may never sleep well.😢.

[@damziee7531]

What is the best time for working out?

[@Princess_Blue380]

In the morning

[@zevan6147]

🤯

[@juliebelanger2026]

I am generally successful in falling asleep, but I always wake up with terrible dreams. Usually, about my daughter or myself in danger or mistakes done on my son life. I am awake now, and it is 4 am. I had a bad dream that I gave my son a medication that was too big to swallow. My kids are both adults now. I stay awake for 2 hours. I go back to sleep by listening to your podcast or radio. It is not fun, and I am never rested. Help me, please.

[@juliebelanger2026]

That is exactly what I do.

[@juliebelanger2026]

I wrote this 4 months ago 😂. I am still awake at 4 am.

[@yasmingilmartin9845]

👍

[@clemaintian1353]

Thank you Dr Omole on KZbin, Sharing testimony on how you Cured my Herpes Disease is my greatest Joy in my Life....

[@gilgameshkingofheroes9466]

Can one get rid of beta amyloid plaques by doing long fasts

[@Princess_Blue380]

What is a beta amyloid plaques

[@gerdsfargen6687]

​@@Princess_Blue380b a p

[@Princess_Blue380]

​@@gerdsfargen6687I still don't understand.

[@ab21villanuevajonuriel19]

Takeaway: setting an intention can lead to more productivity

[@RR-uv2sp]

I need methods to learn very fast. What can you recommend me?

[@antoniobranderas]

That’s in another video on his channel.

[@TheDjmase89]

21 mins? I fell asleep at 2

[@joelaubriel1529]

❤🎉😊💪🏅💯👏🤝☝️🦻👨‍🎓

[@m.k.q9736]

Irony is watching this video before sleeping😞

[@crowdancer5]

OMG.....you have so many good things to say.....however, it is exhausting just listening to you....just getting your day started and winding down to sleep is at least half of your waking hours.....what privilege you have

[@nonameman3]

Wow, by skipping just half of those tasks and contraptions I suddenly had another hour available for sleeping. Thanks for drawing my attention to such marketing gimmicks!

[@Isaac-dz9ec]

Your name fits you well

[@elsjemassyn8921]

Great creation of vegan recipes in our dreams

[@user-oq7og2if2m]

Alpha beta gamma four waves and phases of sleep

[@user-ts8cp9vv9k]

Do you sleep alone or with wife?

[@Princess_Blue380]

He has a wife?

[@noraluzcalugas2731]

I sleep on a bus stop or chairs, i function anyway, Doc, Vitamin B complex, & Green 🍵🛡️🫖Tea, i see, im a dreamer, im a ♀️ woman, original

[@508outdoorcooking]

Dang can I sleep at your house?

[@user-uh4wo9zt3c]

Too much talk to give a little piece of information.

[@beckywaits6269]

A lot of unnecessary talking , keep saying basic things, get to your point ,tame your talking

[@fourtwentythree]

no summary in the comments ? help a brotha out

[@Princess_Blue380]

There is

[@fourtwentythree]

@@Princess_Blue380 I like to think it’s because of me 😂👍

[@Princess_Blue380]

​@@fourtwentythreeOh then thank you

[@divinalaoang3473]

What can you advice to those who needs to work at night and sleep in the morning? 🫣

[@adaptandcreate]

🎯 Key Takeaways for quick navigation: 00:00 🌙 Jim Kwik shares his evening routine for restorative sleep. 00:29 🔄 Routine habits vary due to dynamic family and travel situations. 00:55 🧠 Sleep is crucial for a focused brain and better memory. 01:22 💭 Sleep optimizes brain potential, improves long-term memory, clears harmful plaque, and enhances dreaming. 02:20 🎨 Dreams have inspired great inventions and works of art. 02:48 ☀️ Exposure to early sunlight helps reset circadian rhythm. 03:14 🌅 Jim's daily routine is divided into three Cs: Create, Consume, and Clear. 04:12 🛌 Environment, light, and temperature play key roles in sleep quality. 05:08 📺 Avoid screens in the bedroom to associate it with relaxation. 05:36 📱 Blue light from devices tricks the mind into staying awake. 06:33 🛏️ Jim uses an Essentia mattress with EMF protection, a natural cooling system, and posture support. 08:12 ⏰ Spend one-third of your life in a good bed for better sleep. 08:50 🌡️ Using saunas or heating pads can trigger core body temperature drops, signaling the body to create melatonin. 09:16 📖 Fiction reading at night boosts EQ, imagination, empathy, and creativity. 09:58 🛠️ Gadgets like Vedic devices can help mitigate harmful EMFs in the bedroom. 10:12 🌊 Using float tanks or sensory deprivation tanks can act as active meditation and help to wind down. 11:09 💤 Emphasizes the importance of optimizing sleep environments, including a good mattress and reducing EMFs. 11:49 ☕ Limiting caffeine intake, especially post 2 p.m., helps ensure a better night's sleep. 12:16 📓 Reviewing and journaling about the day can enhance memory training. 13:13 ❤️ Expressing daily gratitude can activate the body's rest and digest system. 14:49 💡 Using red lights in the bedroom and blue light-blocking glasses can aid in winding down for sleep. 15:03 🌍 Incorporating elements like fire, water, earth, and air into the nighttime routine can be therapeutic. 16:26 📱 Tech tools like Happy and NuCalm can assist in achieving relaxation and better sleep. 17:46 📖 Jim keeps a dream and gratitude journal on his nightstand, including a five-minute journal for clarity and planning. 18:01 🤔 Every night, he writes down three personal and three special things to plan for the next day. 18:16 ✍️ Listing tasks and thoughts can help in releasing and not keeping them on the mind. 18:30 🌀 As we wind down, we're more suggestible and connected to our subconscious. 18:43 ⏰ The human mind's power is evident when we wake up just before our alarm goes off after setting an intention. 18:58 🛌 Encourages setting intentions for better sleep, affirming restful sleep, and even directing our dreams for problem-solving. 19:39 ✒️ Writing down a thought is the initial step in making an invisible idea tangible and real. 19:54 🌌 Recommends other episodes on remembering dreams, lucid dreaming, and his morning routine. 20:08 📸 Encourages viewers to share their best advice for good sleep by taking a screenshot and tagging him. Made with HARPA AI

[@fourtwentythree]

Harpa da goat 🐐

[@fourtwentythree]

@nelsonsanclementemadrid3791 it says at the bottom of the post 😅👍