A two-minute bedtime exercise from neuroscientist Dr. Izzy Justice that helps your brain wake up tomorrow at a calmer, better baseline.

Dr. Derrick Hines shares the 411, a nightly routine he learned from neuroscientist Dr. Izzy Justice, an upcoming guest on the Pain & Performance Podcast who, as Derrick describes it, has scanned about 20,000 brains of people dealing with pain, trauma and high performance. During stressful periods the brain runs at a higher frequency, with more noise, and sleep does not always reset it. The 411 is a simple way to help: as you lie down, think through four good things from today, one challenging thing, and one positive thing you can do tomorrow.

Key Takeaways
-- Under stress the brain runs at a higher frequency with more noise, and a night of sleep does not always reset it on its own.
-- The 411 is done lying in bed: four good things that happened today, one challenging thing, and one positive thing you will do tomorrow.
-- Do not just list the four good things. Try to see them and feel them.
-- The routine draws on research around gratitude, happiness and stress. Derrick says he felt better after one quick round.
-- It is especially useful when you are going through a difficult period.

Questions Answered
-- What is the 411 bedtime routine?
-- How can I calm my brain before sleep?
-- Does thinking about good things before bed help with stress?
-- Who is Dr. Izzy Justice?

The Book
Dr. Justice's book is Life Explained: Chasing 10 Hertz. His full conversation with Derrick is coming soon on the Pain & Performance Podcast.

DERRICK
Instagram:
https://www.instagram.com/derrickbhines/
Youtube:
https://www.youtube.com/@DrDerrick

#Sleep #BrainHealth #StressRelief