Your Evening Routine is Destroying Your Sleep скачать в хорошем качестве

Your Evening Routine is Destroying Your Sleep

Stop treating sleep like a light switch. If you wake up tired despite getting 8 hours of rest, your "landing sequence" is broken. In this video, we break down the 3-2-1 Protocol—a simple, science-based shutdown sequence used by high performers to optimize recovery. You don't need a complex morning routine; you need to fix your evenings. We explain exactly why eating late destroys your deep sleep, how checking email keeps your brain in "beta wave" stress mode, and why your body needs a buffer zone to activate its natural cleaning process (the glymphatic system). The 3-2-1 Sleep Rule: 3 Hours Before Bed: No Food (Optimize digestion & core temperature) 2 Hours Before Bed: No Work (Lower cortisol & mental tension) 1 Hour Before Bed: No Screens (Protect melatonin production) In this video: 0:00 Why you wake up tired (It's not insomnia) 2:07 Rule #1: The Metabolic Landing (Stop Eating) 3:40 Rule #2: The Cognitive Landing (Stop Working) 4:45 Rule #3: The Sensory Landing (No Screens) 6:14 Protocol Activation #sleepoptimization #healthhacks #tinyhabithealth #sleepscience #biohacking