#22 - Evening Routine for Better Sleep

You know how important sleep is, but do many nights still end with you scrolling on your phone, tossing and turning, or having a tough time turning off your racing thoughts? Tune in to hear what Kyle and Peter's evening routines look like, and more importantly, the major themes they recommend to everyone. Take those themes, tinker around and find the best routine for YOU, and start knocking out cold when your head hits the pillow.Go to https://prevailconditioning.com/ to learn more about training or receiving nutritional guidance with us in-person or online. SOURCES: - Darraj A. The Link Between Sleeping and Type 2 Diabetes: A Systematic Review. Cureus. 2023 Nov 3;15(11):e48228. doi: 10.7759/cureus.48228. PMID: 38050514; PMCID: PMC10693913. - Leota, J., Presby, D.M., Le, F. et al. Dose-response relationship between evening exercise and sleep. Nat Commun 16, 3297 (2025). https://doi.org/10.1038/s41467-025-58271-x - Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PMID: 21632481; PMCID: PMC4445839. - Milewski MD, Skaggs DL, Bishop GA, Pace JL, Ibrahim DA, Wren TA, Barzdukas A. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J Pediatr Orthop. 2014 Mar;34(2):129-33. doi: 10.1097/BPO.0000000000000151. PMID: 25028798. - Pan Y, Zhou Y, Shi X, He S, Lai W. The association between sleep deprivation and the risk of cardiovascular diseases: A systematic meta‑analysis. Biomed Rep. 2023 Sep 12;19(5):78. doi: 10.3892/br.2023.1660. PMID: 37829258; PMCID: PMC10565718. - Sabia S, Fayosse A, Dumurgier J, van Hees VT, Paquet C, Sommerlad A, Kivimäki M, Dugravot A, Singh-Manoux A. Association of sleep duration in middle and old age with incidence of dementia. Nat Commun. 2021 Apr 20;12(1):2289. doi: 10.1038/s41467-021-22354-2. PMID: 33879784; PMCID: PMC8058039. - Williamson AM, Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med. 2000 Oct;57(10):649-55. doi: 10.1136/oem.57.10.649. PMID: 10984335; PMCID: PMC1739867.