The Before Bed Routine That Helps Me Sleep Like A Baby

Before Bed RoutineBefore Bed Routine

It’s important that I get enough sleep otherwise I just don’t function well the next day. I used to be a workaholic and stay up into the wee hours of the night and survive on just a couple of hours of sleep but I am so much more productive if I get at least 7.5 to 8 hours of sleep every night. I have a night time ritual that takes me about 30 – 60 minutes.

Drink– Warm water with Apple Cider Vinegar and Honey.
About an hour before I plan on falling asleep, I drink 3 teaspoons of apple cider vinegar and 1 teaspoon of honey mixed with warm water. I don’t know why this helps with sleep, I just read that Timothy Ferris does this before he goes to sleep so I adopted the practice as well. I can tell you that it works very very well and it will help you sleep.

Stretch– Stretching helps me relax so I do 10 -15 minutes of yoga or stretching before bed. I use an phone app to guide me through this exercise called Sworkit you can get it at:

Journaling – Every night I take about 5 minutes and write down 5 Things:
5 Successes- A success is anything big or small that I’m proud of such as eating a sensible dessert, keeping calm during a stressful situation or recording a video for my blog.
3 things that I am grateful for:- Gratitude brings more blessings.
3 things that I did that got me closer to my dreams- This can over lap with my 5 successes. It could include writing a blog post, reaching out to someone about my business or doing yoga.
3 actions that I’ll take towards my dreams tomorrow- “Win tomorrow today” It’s good to have a to do list and plan at least some of your next day.
3 things that I did that day that contribute to my present or future happiness- This might include spending time with family, taking a walk and enjoying nature, meditating or just taking time to stretch.

Affirmation and Visualizing– It’s important that you consciously program your subconscious. It’s especially important to do it before you go to sleep. I have a dream book which is similar to a vision board that has all of my affirmations and visualization exercises. I also use a creative visualization technique that I learned from Vishen Lakhiani of It’s the same creative visualization technique that I use in the morning as well. You can see a video about it here:

Meditation– Finally, before I get into bed, I do about 10 minutes of guided meditation. I use which is a phone app.

Reduce Screen Time– An hour before bed, I don’t look at any screens. No phone, no TV, no computer, no tablet. I do use my phone for a guided meditation exercise and also for guided stretching but otherwise, I read. Before sleeping, I tend to read something fun or fiction. I try to turn my mind off so I don’t read anything to text booky. If I read a self help book then I’ll read something story based like The Alchemist.

This before bed routine, not only helps me fall asleep, it also helps me stay asleep.

When I do this before bed routine, my sleep is deep and my dreams are sweet.

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Create A Great Day!


Kenny Santos
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