My Story - Dr Prabath

By Dr. Prabath, Founder of Millionaire Health Habits & Owner of Unique Medical Cranbourne, Australia

Live Richer in Every Way

By Dr prabath

Great Tips For A Good Night's Sleep

Now that we know all the bad habits destroying our sleep, let’s create a perfect nighttime routine for the best night’s sleep ever. Try this sequence of habits and exercise to get the best night’s sleep. This is my secret to an excellent sleep without ever needing Valium. After finishing work, when driving, make sure to destress from work stress. Don’t carry it home! Shout and scream at your boss if you have to, etc. After coming home, do something active like walking with your family, gardening, etc. You need to make yourself a bit tired

Have a nice shower after your workout Have your dinner as early as possible, preferably from 6 to 7 pm Avoid alcohol, but if you must have it, have it around 4 hours before your bedtime, so that you don't fall asleep drunk
Have your dinner as early as possible, preferably from 6 to 7 pm
Avoid alcohol, but if you must have it, have it around 4 hours before your bedtime, so that you don't fall asleep drunk

Dinner should be very light, mainly consisting of complex carbs, nuts, and protein like chicken. I have a separate newsletter coming up with all the food to eat and avoid

At dinner, avoid sugar-spiking desserts
Avoid heavy meat and spicy food for dinner, as they cause reflux
If you need to watch TV and watch sports, etc, please do it three hours before bedtime
Right after dinner, brush your teeth to avoid snacking again
Spend time with family and kids, and discuss the day
Start reading a book

If you have something bothering you, spend a few minutes thinking about it. I call this time a worry box, and then I visualise putting my worries in this box for tomorrow. Go to bed and make that time roughly the same every day. For me, it’s around 9:30 pm. If I go to bed at 9:30, I will be sleeping before 10 pm, and I always wake up at 5:30, giving me around seven plus hours of sleep. Make sure the bedroom is clean and comfortable.

– I write my diary in bed and write three things I am grateful for that day

– I also write a brief one to two sentences about the plan for tomorrow

– Then I play an audiobook on my phone and put the phone on the floor to avoid the screen light. The audiobook is one that I have already listened to While listening to the audiobook, I think about already achieving my dream of helping millions through my free work on Millionaire Health habits and drift off to sleep happy

– I wake up every day at the same time around 5:30 am and have a set routine of exercise and breakfast times

Things I don’t do

– I don’t use social media at night as I don’t want to fall asleep feeling jealous or inadequate!

– No TV in bed

– No drinking water, coffee, etc, for a few hours before sleep

Below is an explanatory video of a perfect night routine

My Story - Dr Prabath

Live Richer in Every Way

Great Tips For A Good Night's Sleep

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