Before You Go To Sleep Tonight, Ask Yourself This | Mel Robbins #Shorts

At the end of the day, there's this one tiny moment. We all have it. You have it every night. So do I. That decides how tomorrow is going to feel. Are you going to scroll or are you going to sleep? I pick up my phone. I almost feel a little rebellious. I feel a little naughty. You know what I mean? It's the same feeling that I had in college when I would smoke a cigarette. You know, you light up a cigarette. It's kind of like a giant fu to the world. You're like, I'm a badass. I'm in charge of my decisions. You know, it's it's almost like that moment. It's like it's the first time all day that your life is yours and you're stealing the time back from everybody else. Researchers have labeled this revenge bedtime procrastination. You're getting revenge on everybody all day long who stole your time. And then you delay sleep to like psychologically reclaim some freedom after a day that didn't feel like it was your day. But here's the problem with this microchoice. What starts out as a little bit of time gets out of control and then it becomes part of your bedtime routine and then you need it as the precursor to going to bed. It's not relaxing. As you're sitting there going, "Just five more minutes." Your nervous system is like, "Oh my god, oh my god. Oh my god. We're not landing the plane. We're taking off again. Why are we going back up in the air? I thought we were coming in for a landing and we were about to go to bed. What the hell is going on? And then you're in it. When you do that at night, you're telling your brain, "Hey, hey, stay alert. Keep scanning. Don't power down. We can't sleep now." That's why you're exhausted. That's why you're having trouble falling asleep. Let me tell you about this study that was led by PhD researcher Dr. Anmarie Chang. It was published in PNAS. Their research found that reading on a light emmitting device right before bed, i.e. Your phone delays your internal body clock and it suppresses melatonin. That's the hormone that helps your brain shift into sleep. So the translation for a normal person like you and me is put the phone down, sleep, not scroll. Your phone isn't quote helping you relax. Your phone is telling your brain time for takeoff. We're not landing right now. And here's what you can do. This is what I call before you tuck yourself in, you need to tuck your phone in. And the American Academy of Sleep wants you to tuck your phone in 30 minutes before you're going to go to sleep. What are you going to do in those 30 minutes? You could do anything while your phone is charging by. Wash your face. Lay out your clothes for the morning. Listen to an audio book that relaxes you. Stretch for two minutes. You can stop handing your time and your energy and your peace away in these tiny moments. And one of those moments is your bedtime.