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Day 1: How to Create Your Own Bedtime Ritual (the dos and don’ts)

When it comes to getting good, quality sleep each night, creating a bedtime ritual is key.


In today’s video, you’ll learn:


  • How to create your own unique bedtime ritual (that will have you falling asleep within minutes of your head hitting the pillow).
  • The importance of consistency, and what it does for your sleep and health.
  • The ideal time to turn off the lights (plus what relaxing activities you can do while the lights are off).

Simply creating a bedtime ritual isn’t going to cut it…


What’s important is being consistent with that ritual—whether it’s a Tuesday night or a Saturday night.




Because it keeps your body in its natural rhythm…


Remember: Your body is secreting different daytime and nighttime hormones based on what’s happening with your internal clock…


Have you ever traveled overseas and felt the effects of jet lag—where your internal clock gets completely thrown off?


That’s because your time zone has changed…


So your body is confused, wondering why it’s still light outside when it should be nighttime. And thus, melatonin—your sleep hormone—can’t be produced.


In short, the more consistent you can be with going to bed and waking up—even on the weekends—the better you’re going to feel.

So, How Can I Create a Bedtime Ritual?

In addition to what you learned in the Orientation Video, there are a few other things you can do…


What my wife and I do each night is turn off all the lights at 8:00 PM and then light some candles.


During this time, we swap TV and screentime for books, music, bubble baths, conversation, or journaling.


What this does is get the brain out of its thinking mode and into a calm, relaxed mode.


And we do this until 10:00 PM—when we go to bed.


So, whatever you decide to do between 8:00 and 10:00 PM, that’s your bedtime routine.


Find something that works for you (that doesn’t involve screens) and use it to honor yourself and your sleep.

What’s Next?

Congrats! You just completed Day 1 of The NativePath Sleep Course: The Sleepless Person’s Guide to Getting Better Sleep (in just 7 days).


Tomorrow, on Day 2, you’ll learn…


  • How to optimize the environment in your bedroom so that you can get the best night's sleep of your life.
  • Why the invention of the lightbulb has affected our sleep quality, and what you can do about it.
  • The best temperature to sleep in.


Well, that’s all I have for you today. Keep an eye out in your inbox for tomorrow’s sleep-enhancing email!


To better sleep,

Dr. Chad

As a doctor of Physical Therapy, Senior Wellness Expert, and co-founder of NativePath, Dr. Walding has helped millions of people improve their quality of life from the inside out—by speaking, writing, and educating others on how to live life a little more #OnThePath.

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Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.