309: My Hot Girl Nighttime Routine Checklist
#309: Want to wake up feeling energized instead of exhausted? In this episode, Josie shares her exact Hot Girl Nighttime Routine Checklist—the step-by-step system she uses to fall asleep faster, sleep more deeply, and wake up feeling like her best self. From the 9-Hour Rule and her nightly "closing shift" to the sleep habits that have transformed her Oura Ring scores (and her energy, skin, mood, and productivity along with it), this episode is packed with practical, science-backed tips you can start using tonight.
You'll learn:
• The 9-Hour Rule and the 80% Rule
• Why your nighttime routine matters even more than your morning routine
• The simple lighting and phone changes that support melatonin production
• Phone hacks, lighting tricks, & bedtime rituals that calm your nervous system
• Josie's favorite sleep supplements—and who actually needs them
• How to create the ideal sleep environment with a few simple tweaks
• The final one-minute practice that helps her fall asleep fast
CHAPTERS:
00:20 - Why Your Nighttime Routine Matters More Than Your Morning Routine
04:44 - The 9-Hour Rule & Creating a Wind-Down Window
06:58 - The 80% Rule & Taking the Pressure Off Perfect Sleep
08:13 - The "Closing Shift" That Sets Up Tomorrow's Success
11:41 - Lighting, Phone Hacks & Creating a Sleep-Friendly Environment
16:48 - Sleep Supplements, Tea & Evening Rituals
22:56 - The Ideal Bedtime Routine: Shower, Skincare & Reading
26:46 - Optimizing Your Sleep Environment (Eye Masks, Mouth Tape & Bedroom Setup)
32:05 - Deep Breathing, Final Sleep Tips & Building a Sustainable Routine
RESOURCES & MENTIONS:
How to turn on the red filter on your iPhone:
Settings > Accessibility > Display & Text Size > Color Filters > Turn on Color Tint (make sure both sliders are all the way to the right)