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Good Night: My Evening Routine for Better Sleep & Brain Performance

My name is Jim Kwik, the founder of Kwik Brain Universe, author of the best-selling book LIMITLESS and host of the #1 brain performance podcast, Kwik Brain. I am a world leading expert in speed-reading, memory improvement, brain performance, and accelerated learning. After a childhood brain injury left me learning-challenged, I made it my life’s mission to create strategies to dramatically enhance mental performance. Once I was able to turn my own learning challenges around, I dedicated my life to helping people like you unleash your true genius and brainpower to learn anything faster and live a life of greater power, productivity, and purpose.

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What are some healthy habits to incorporate into your evening routine to optimize your sleep? 

On average, you’ll spend roughly one-third of your life sleeping. It’s when your brain gets rid of toxic waste and plaque build-up, converts short-term to long-term memory, reorganizes and repairs nerve cells, and so much more. That’s why when it comes to optimizing your brain, one of the best things you can do is optimize your sleep.

Today, I want to share the elements I’ve developed over the years that make up my nighttime routine. These are the habits I’ve built to help me wind down for a good night’s rest. This isn’t meant to be a one-size-fits-all routine. Find the elements that make sense for you and start there.

Getting a good night’s sleep is vital for a healthy brain and a good memory. It ensures you can not only bounce back from a difficult day but bounce forward into the next morning. And establishing a consistent nighttime routine is key. If you’re looking for ways to help you fall asleep faster to get deeper, more restorative sleep, this episode is for you.

I invite you to join me in a world of limitless learning possibilities. Through my revolutionary Kwik Brain accelerated learning programs, I’ll guide you towards rapid growth and extraordinary achievements by unlocking the secrets of productivity, memory enhancement, confidence-building, and more. Unleash your true genius at http://kwikbrain.com and use code PODCAST15 at checkout for an exclusive 15% discount on any of our transformative courses as a thank you for being a loyal listener.

To learn more about your brain type and how to use this knowledge to create lasting change, visit kwikbrain.com/animal-quiz, and take the quiz today.

"Getting a good night’s sleep is one of the most important things you can do for a focused brain."

Jim Kwik

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**This week’s show notes are taken from the video — enjoy!**

  • Reasons reap results. Here are three reasons why you need good sleep. [1:31]
  • This is when a good night’s sleep starts. [2:45]
  • Jim plans his morning around the 3 C’s. [3:18]
  • This plays a big role in preparing for sleep. [4:13]
  • You can improve your sleep by making sure this foundational piece is best suited for you. [6:38]
  • Find out what mattress Jim uses and why. [7:41]
  • Sometimes, to cool down efficiently and start producing melatonin, you have to do this. [8:54]
  • There are multiple benefits to doing this as you wind down for bed. [9:33]
  • If you have the time, this is something you can do regularly to boost sleep. [10:21]
  • This is when you should stop drinking caffeine and why. [11:52]
  • Doing this every night is good for sleep and memory. [12:27]
  • If you want to center yourself, do this daily practice. [13:12]
  • Watch this episode to see how Jim incorporates the four elements into his day. [14:33]
  • Jim uses these two technologies at night to help him sleep achieve deep, restorative rest. [16:24]
  • This gives Jim clarity at night to clear his mind before sleeping. [17:49]
  • Try this before you go to sleep and watch how your sleep can change. [18:31]
  • Take a screenshot, tag me (@JimKwik), and tell me your best advice for getting good sleep.
  • I’ll repost my favorites and gift a copy of Limitless to one lucky listener.
  • Don’t forget to pre-order my new book, Limitless Expanded, here, and sign up to receive all these amazing bonuses at limitlessbook.com.

If you’re interested in any of the products Jim mentioned, be sure to use these links and codes for some incredible discounts (not applicable to every product):

Also, check out these other episodes on sleep, dreaming, and Jim’s morning routine:


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