Anatomy of a Perfect Night Routine

If you're anything like me, you've fine tuned your morning routine to get your day started on the right foot. But while we often focus on morning routines, our days are highly dependent on our sleep, and our sleep is largely influenced by our bedtime routines. Let's help you create an effective night routine.
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TIME STAMPS:
00:41- Initiate the Night Routine
02:25 - Set Yourself Up for Successful Tomorrow
04:05 - Activate the PNS & Optimize for Sleep
LINKS FROM VIDEO:
Anatomy of a Morning Routine: • Anatomy of a Perfect M...
My Blue Light Blocking Glasses: geni.us/bluelightblocking
Philips Hue Smart Lights: geni.us/2q0Rabu
My Contoured Sleep Mask: geni.us/6Hriy
#medicalschool #bedtimeroutine #nightroutine
====================
Disclaimer: Content of this video is my opinion and does not constitute medical advice. The content and associated links provide general information for general educational purposes only. Use of this information is strictly at your own risk. Kevin Jubbal, M.D. and Med School Insiders LLC will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. May include affiliate links to Amazon. As an Amazon Associate, I may earn a commission on qualifying purchases made through them (at no extra cost to you).

[@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

[@romanalillian]

“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

[@pradzplays]

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

[@shishirsingh6109]

Ayyy you got this recommended too

[@RohitYadav-yd5lb]

Lol

[@kdtrayfour6812]

Yessir

[@kingifowngoals5081]

Yep

[@libbywhite2811]

STOP STALKING ME!!!! Yes

[@agrim4608]

🎉Fun fact : I am watching this at 3.00am thanks for 8.6k likes

[@yogarfhuckshmez6548]

Ok

[@melikakapetanovic3786]

You mean 60 😂👏👍

[@aasha2566]

But it's 76

[@ramyamanoj1443]

but its 105 likes

[@kakaghosh844]

Now its 132

[@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 😳

[@ImperialLizard]

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

[@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]

😹😹

[@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

[@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 🗿

[@i_Love_Pain69]

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? 🥺💕

[@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

[@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 😂

[@iiquidated5054]

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

[@twilightbts7058]

Me having 8 assignments

[@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"

[@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

[@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

[@Kura_Voror]

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

[@hawraaalmouhsin4132]

Yup

[@petrichorrs]

Hi

[@nanookthedoggo904]

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

[@family.lovs.things]

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??

[@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!

[@whosaabi]

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

[@glowwithsandra]

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

[@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

[@anwaribrahim3593]

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

[@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

[@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!

[@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

[@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).

[@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 😂😂

[@klinn2164]

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

[@hemasree5506]

Trust the timing of Life and CZcams💯

[@yahya8578]

Yep very related

[@bhavyasingh4337]

it's a wonderful comment

[@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.

[@valeriesuiker8565]

The "much love" was so cute

[@Iloveicecream_]

Thank you for this Med School Insiders. Now I have a night routine for school that’s starting in a week ^^

[@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

[@leda2097]

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!

[@kad.k1]

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

[@youtubesucks7620]

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

[@cookwithjazz8114]

Yeah

[@SilentEch0423]

Glad I found something that actually fixed my sleep thanks

[@manusharamanayake8142]

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

[@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...

[@cmondya4919]

I needed that, thanks !

[@knowhowtodo]

Very inspiring and motivating!
Keep it going 💪

[@sarah-vf3xr]

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

[@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.

[@ForeignJewel]

I liked that you mentioned how our routines can affect others

[@jagadishshetti6937]

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

[@imagamershorts]

Me watching this video at 2am:

[@alikhambati9919]

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

[@daydreamer5836]

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

[@berylallando]

Thank you for these great tips!😊

[@originalchrisnwachukwu4629]

❤️ the video, and your knowledges🤓👍🏽

[@BY.VANESSA]

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

[@genius4899]

Hey.. what's up??🙋

[@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.

[@nf1369]

I was first recommended your "Anatomy of a Perfect Morning Routine" video and I found that to be super helpful! I watched this one and was happy to see you read Adrian Newey's book! Subbed!

[@LinhanGuo]

Never thought about initiating the night routing before. thx mate

[@delrheacastelino4788]

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

[@souravpaharia2469]

Awww😂😂

[@souravpaharia2469]

Hey dear❤️

[@jaferali7899]

Thank you bro!

[@Hamza-im6vy]

This is going to be a major hit sometime in the future, I am sure of it!

[@dhairyagajera3729]

*Sees the first 10 seconds*
Yeah I needed this

[@sophie-df1dn]

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

[@poojashanbhag1470]

Your voice is so awesome!

[@ahlemmoussaoui5854]

Thank you for this video and ideas

[@angelgentica6552]

Trying to glow up both physically and mentally ✨

[@pookiepatootie128]

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

[@souravpaharia2469]

Aww😍😂😂

[@souravpaharia2469]

How r u dear??

[@humerakhan9074]

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

[@AmirSharifnia]

Thank you so much, this was really helpful :)

[@emoelf]

Not me watching this at 1am

[@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

[@aelmewes]

So helpful!

[@healthyhappybri]

REALLY hoping this helps me sleep better!

[@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

[@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💗

[@missking2745]

Thank you! Very helpful 😊

[@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 👍🏿

[@jimrafi4719]

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

[@kp1447]

How to Build a Car is one of my favs! You’ve got one big F1 fan here, cheers 🍻

[@allisonrhoode3636]

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

[@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.”

[@abrahamsnetter2767]

Thank you!

[@sim_aware]

Great message and REALLY liked this thumbnail! Thanks!

[@barreltitor9631]

Stop reading the comments and GO SLEEP

[@Cupman668]

I just woke up.

[@tiago4192]

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

[@fununlimited5072]

Very good thing you shared

[@NabinPratihari-rt6my]

Thank you so much for motivation video represent ❤

[@ellehacker3168]

Me watching this at 3 in the morning 🤷‍♀️🤣

[@Alex-xc7re]

same xD

[@alixiamorales]

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

[@Ajay-zx5fp]

and for me at 2 am

[@noaverner]

y e s

[@ale9335]

Very useful, thank you a lot! 👌

[@PrimeLoom]

THANK YOU ☺ 😊

[@anandarao6843]

Watching this when I should sleep😁

[@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

[@PrimeLoom]

THANK YOU ☺

[@favouritegirl9218]

Perfect💜

[@aliyabegum9537]

My med school influencer Dr jubbal ❤️

[@souravpaharia2469]

Wow❤️❤️

[@Ravii-mr9wz]

Thanks god this channel exist.

[@harshanahar]

Thank you so much

[@dianeangela8344]

Thanks for this!!
edit:Omuuu thanks!!

[@br11ansubscribe]

the thumbnail: every 60 seconds in Africa a minute passes

[@just_chilling1905]

he had us in first half not gonna lie

[@miadhasan9089]

Copied

[@confetti4798]

What?

[@4nn4nas98]

The floor is made of floor...