FIX Your Terrible Sleep - Stop These 4 Evening Habits
FIX Your Terrible Sleep – Stop These 4 Evening Habits
It’s 3 in the morning. Your eyes open, the house is quiet, and you’re wide awake — again. Most people over 50 blame the bedroom: a new pillow, thicker curtains, the phone in another room. But a big part of what happens at 3 AM was set in motion hours earlier, in your kitchen. In this video I walk through the 4 everyday evening habits that most often wake you at 3 AM — the afternoon coffee, the glass of wine, the late heavy dinner, the 10 PM snack — and the simple swaps, most of them already on your shelves, that help you sleep through to morning. Plus 3 foods worth keeping in the kitchen and the one free morning habit that sets tonight’s sleep on time. ⏱️ CHAPTERS 00:00 3 AM, eyes open — why the bedroom isn’t the problem 01:13 What deep sleep actually does for your brain 02:03 Why sleep moves in waves (and why 3 AM is the hard hour) 02:40 One ordinary day, four ordinary choices 03:46 Habit 1 — The 4 o’clock cup of coffee 04:46 Habit 2 — The evening glass of wine 05:42 Habit 3 — Dinner that’s too late and too heavy 06:28 “No carbs at dinner” — what that rule gets wrong 07:14 Habit 4 — The 10:15 trip to the pantry 08:07 Kitchen fix 1 — Kiwi 08:48 Kitchen fix 2 — Pumpkin seeds 09:06 Kitchen fix 3 — Fatty fish 09:45 The morning light habit (costs nothing) 10:44 Why 3 AM specifically — what lines up at that hour 11:41 When it’s NOT about food — talk to your doctor 12:31 Tonight’s checklist
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