The video discusses 7 habits that can ruin your day and provides tips on how to improve nighttime habits to wake up feeling 100% renewed and energized. The 7 habits to stop are:
1. Drinking too much liquid before bedtime.
2. Doing sports too late in the day.
3. Not having a dark room for sleep.
4. Not disconnecting from work before bed.
5. Using screens before bed due to blue light emission.
6. Not controlling the temperature of the room.
7. Not rescuing perspective on life and losing sight of personal achievements.
Additionally, the video provides extra tips and secrets, including:
* Staying away from blue light before bed using glasses or apps.
* Controlling room temperature between 14-19 degrees.
* Sleeping with few clothes or none for better health benefits.
* Setting work rhythm according to the sun's cycles.
* Taking naps for no more than 20 minutes.
* Advancing dinner time to sleep earlier.
* Practicing gratitude and visualization before bed to connect with oneself and feel energized.
The video also mentions a free class for creating a powerful mentality and invites viewers to share their positive nighttime habits in the comments.
Here are the key facts extracted from the text:
1. Drinking too much liquid an hour before bedtime can cause you to wake up in the middle of the night to use the bathroom.
2. Doing sports too late in the day can make it difficult to fall asleep afterwards.
3. Exposure to blue light from screens before bedtime can disrupt sleep.
4. Blue light from screens can trick the brain into thinking it's still daytime.
5. Ten minutes of screen time before bed can be equivalent to taking a one-hour walk in the sun.
6. Wearing glasses that block blue light or using a screen mode that filters out blue light can help improve sleep.
7. The ideal room temperature for sleep is between 14 and 19 degrees Celsius.
8. Letting the body self-regulate its temperature during sleep can be beneficial.
9. Marilyn Monroe reportedly slept with no pajamas, only wearing a few drops of perfume.
10. Eating dinner too late can disrupt sleep patterns.
11. Taking naps longer than 20 minutes can make it harder to fall asleep at night.
12. The sun's cycles can affect work rhythms and sleep patterns.
13. Practicing gratitude and visualization before bed can help improve sleep and mental well-being.