 So a few of you have been asking me about what I do at night time and what I do in the morning So I'm just gonna go through my nightly routine right now. I'm wearing my swanis blue blocking glasses I do this to put them on about an hour an hour and a half before I go to sleep. Here's why this overhead light disrupts your sleep We live in this artificial light world. You can see in my living room here. I've got some low lights here But I've also got like the the the overhead light and all this stuff is blocking your circadian rhythm and your circadian rhythm is your internal body clock and Your internal body clock wants to know when it's night time and when it's daytime But unfortunately because we're living in this artificial light our body thinks that it's daytime all the time because you think about it There's the light if you're not wearing blue blocking glasses, and you're just you know living in the light It's triggering your brain into going okay It's daytime, but the reality is is that it's nighttime look It's nighttime outside. It's time to go to sleep so in order to trick your body or trick your circadian rhythm into Thinking that it's nighttime you need to block the blue light and the blue light is what comes out of the screen that you're Watching me on right now if you're watching me on your computer screen, and it's nighttime You should be wearing blue blocking glasses like these. These are mine swanis There's an app called flux where you can put that on your on your computer screen download it onto your laptop And it'll it'll it'll take out a lot of the brightness level That your screen emits if you're watching TV at nighttime. It's emitting blue lights if you're looking at your computer your cell phone It's emitting blue light. I mean it's always emitting blue light, but at nighttime you don't want that blue light You need to block it so I created this these pair of swanis their mine Called swanic by swanis you can go to if you text 4 4 2 2 2 that's the number of blue blockers I'll send you details on that and if you want some sleep tips in general if you text the word sleep tips That's one word to the number 4 4 2 2 2 then I'll send you a PDF book on seven ways to sleep better So my brother Tristan and I Tristan swanic Created these glasses because we were having problems sleeping I read up about them my friend told me about you know blocking blue light. I tried them out with an ugly pair And they worked and I look at those big safety goggles that you wore and I wore them like an hour and a half before I went to sleep and I found that I fell asleep quicker and my sleep was better So then I just designed a fairly stylish pair so you can wear them out socially and people don't think you look Like a freak because you're wearing safety goggles So anyway, this is my nightly routine. It's now what time my watch is busted at the moment. Hang on What time is it? It's 9 24 p.m. On a Sunday. So what I am doing is Jim Rohn The motivational coach always says prepare for tomorrow today. So on my board over here I wrote down what I've got to do in the morning. So let me just flip this over here If you got any if you got any comments that you want to make right now, just leave a comment right now I can see the comments You've got any questions But this is what I did for tomorrow. I write down my Monday admin So it's right in front of me and I've got got to pay a couple people This is my one thing like you always focus on one thing that you got to achieve in the day that no matter What you get through that and then I've got some invoicing I've got to do so tomorrow morning is all about admin and the one thing is This thing To do with my 30-day no alcohol challenge. So I've got that circle That's my one thing and then all these other little things are little side things I got to do What else do So I get my gym bag ready. This is my gym bag because when I wake up in the morning going to Go to the gym. So I've prepared that So I've got my water bottle in here. Okay ready to go and I've got my So anyway, I've got my getting my gym bag ready before I go before I go to sleep at night And then in the morning, I always put my gym clothes at the end of my bed So when I wake up tomorrow morning from bed and I get out, that's what I'll see So I'll put them on and just the simple act of putting that on first thing in the morning is enough for me to you know 95% chance I'll actually go to the gym versus When I don't leave the clothes out, I might wake up and go, oh, should I go to the gym? Should I not and then I got a fumble around trying to find it. It's a real bit of pain, right? So The visual cue of leaving that Gym bag all those clothes rather out Makes you more likely to actually Put the clothes on and go to the gym And studies have shown that people who exercise in the morning tend to have stick to a long-term exercise regime more so than people who Do exercise at night time So if you can try to do exercise in the morning because that will really Ensure that you stick to it and make it a habit and when you stick to that habit then Obviously, you're gonna get a lot of long-term health out of that. So there you go. There's my nightly routine I'm not sure if this is inverted like where's you seeing this. Oh, no, it's not so yeah If you want to follow me on social media, um, I'm on it. There's a lot seems like a lot here, right? But I'm doing a lot of stuff on snapchat. I'm a James swanik. Obviously. I'm on Instagram YouTube periscope interest Facebook James swanik show podcast and on Twitter Snapchat is what I'm really doing most of it the moment. So if you're on snapchat, follow me Because I'm doing a lot of stuff on how I live an alcohol-free life there and do a lot of health things I'm interviewing a lot of health experts I'll be doing a tie Lopez conference on Wednesday and Thursday this week that I'm flying to San Francisco To watch the Super Bowl my big Denver Broncos fan So I'm looking forward to watching the Broncos take on the Panthers in San Francisco I'm not sure I'm actually gonna go to the game because tickets are like $3,500 and I don't know if I really want to spend $3,500 on a game damn game ticket Seems a little bit excessive to me But anyway, if you want to follow me you're doing that follow me on snapchat and thanks for watching Hope you enjoyed this and I'll catch you on the next one. See y'all