Eliana Johnson

This is so wonderful. But you need to do this self-talk because otherwise, you spin loops. So when your head hits the pillow at 10 p.m., you're still trying to reconcile the day's events, like what you're mad about, what you're happy about, how you're sad, why you're anxious.

This is so wonderful. But you need to do this self-talk because otherwise, you spin loops. So when your head hits the pillow at 10 p.m., you're still trying to reconcile the day's events, like what you're mad about, what you're happy about, how you're sad, why you're anxious.

This is so wonderful. But you need to do this self-talk because otherwise, you spin loops. So when your head hits the pillow at 10 p.m., you're still trying to reconcile the day's events, like what you're mad about, what you're happy about, how you're sad, why you're anxious.

And then secondarily is when you wake up in the night, one or two, three in the morning, you wake up and you're spinning on all these different thoughts. So you need to have some kind of wind down routine. So that self-talk is really important. Then also you can read a book. You can go for a walk.

And then secondarily is when you wake up in the night, one or two, three in the morning, you wake up and you're spinning on all these different thoughts. So you need to have some kind of wind down routine. So that self-talk is really important. Then also you can read a book. You can go for a walk.

And then secondarily is when you wake up in the night, one or two, three in the morning, you wake up and you're spinning on all these different thoughts. So you need to have some kind of wind down routine. So that self-talk is really important. Then also you can read a book. You can go for a walk.

My favorite thing is holding a book, like an actual book in my hand to read for 15 to 20 minutes, talk to a friend. But that last hour of the day is really important to calm your nervous system down and say, we are going to get ready for sleep. That would drive down your heart rate.

My favorite thing is holding a book, like an actual book in my hand to read for 15 to 20 minutes, talk to a friend. But that last hour of the day is really important to calm your nervous system down and say, we are going to get ready for sleep. That would drive down your heart rate.

My favorite thing is holding a book, like an actual book in my hand to read for 15 to 20 minutes, talk to a friend. But that last hour of the day is really important to calm your nervous system down and say, we are going to get ready for sleep. That would drive down your heart rate.

Yeah, entirely. It's calming your body down to say, we are ready for sleep. You have to like really get into it. You can't just like show up, put your head on the pillow and be like, yep, we're ready to go. The body's just not ready for it. So other things you can do is you can be consistent. So if your bedtime's at 10, try to be in bed every single night at 10 PM, plus or minus 30 minutes.

Yeah, entirely. It's calming your body down to say, we are ready for sleep. You have to like really get into it. You can't just like show up, put your head on the pillow and be like, yep, we're ready to go. The body's just not ready for it. So other things you can do is you can be consistent. So if your bedtime's at 10, try to be in bed every single night at 10 PM, plus or minus 30 minutes.

Yeah, entirely. It's calming your body down to say, we are ready for sleep. You have to like really get into it. You can't just like show up, put your head on the pillow and be like, yep, we're ready to go. The body's just not ready for it. So other things you can do is you can be consistent. So if your bedtime's at 10, try to be in bed every single night at 10 PM, plus or minus 30 minutes.

I logged the best sleep score in human history, eight months of perfect sleep. I was in bed within one minute every night. And it was just amazing. The body keeps track of time as well as a watch. It knows. At 8.29, it would just drop what's called my adenosine in my brain and be like, you're out. And so then the other thing is be mindful of light.

I logged the best sleep score in human history, eight months of perfect sleep. I was in bed within one minute every night. And it was just amazing. The body keeps track of time as well as a watch. It knows. At 8.29, it would just drop what's called my adenosine in my brain and be like, you're out. And so then the other thing is be mindful of light.

I logged the best sleep score in human history, eight months of perfect sleep. I was in bed within one minute every night. And it was just amazing. The body keeps track of time as well as a watch. It knows. At 8.29, it would just drop what's called my adenosine in my brain and be like, you're out. And so then the other thing is be mindful of light.

So blue lights, screens, and even household lights. So try to have red lights and amber lights. Turn off your screens. And if you do these things, your body's really going to support you. Your body is amazingly good at sleep. You just need to give it the habits and the protocols where it can really perform at its best.

So blue lights, screens, and even household lights. So try to have red lights and amber lights. Turn off your screens. And if you do these things, your body's really going to support you. Your body is amazingly good at sleep. You just need to give it the habits and the protocols where it can really perform at its best.

So blue lights, screens, and even household lights. So try to have red lights and amber lights. Turn off your screens. And if you do these things, your body's really going to support you. Your body is amazingly good at sleep. You just need to give it the habits and the protocols where it can really perform at its best.

You know, honestly, like it's an issue. So you may want to talk to Doug about this because there really is some good evidence. Some people do well sleeping with each other. They actually help each other sleep better. Other people, they're out of sync for whatever reason. And I would say that sometimes the very best things people can do for their marriage is to not sleep in the same room.

You know, honestly, like it's an issue. So you may want to talk to Doug about this because there really is some good evidence. Some people do well sleeping with each other. They actually help each other sleep better. Other people, they're out of sync for whatever reason. And I would say that sometimes the very best things people can do for their marriage is to not sleep in the same room.