# How to Sleep Well and Wake Up Energized: 6 Habits

- Original post: https://www.twitter.com/i/status/2112438669336297892
- Source account: [@Camiloruimind](https://x.com/Camiloruimind)
- Source language: Spanish
- Target language: English
- Duration: 2:45
- Published: 2026-11-13
- Machine translated. Check the original before quoting.
- Canonical URL: https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits
- Original-language version: https://www.translate.mom/transcript/sOuzpy23nDGw/es/c%C3%B3mo-dormir-bien-y-despertarse-con-energ%C3%ADa-6-h%C3%A1bitos.md

## Transcript

[0:00](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits) How to sleep well and wake up with energy every day.

[0:04](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=4) Here we have Eric, who turns off his alarm one, two, three times before getting up.

[0:10](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=10) Still half asleep, he reaches out, grabs his phone and stays in bed checking messages without getting out of bed.

[0:17](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=17) It’s 7:15 a.m., and he’s already running late.

[0:20](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=20) He gets up in a hurry, changes as fast as he can and leaves the house without breakfast.

[0:25](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=25) In the afternoon, he comes home from work exhausted and to get through the rest of the day, he pours himself a cup of coffee.

[0:32](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=32) When his wife gets home, they try to talk, but since they’re still carrying an argument from days ago, they end up fighting again.

[0:39](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=39) So Eric shuts himself in the room and puts on a movie.

[0:42](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=42) At 9:00 p.m., he gets hungry. He goes to the kitchen, heats up a frozen pizza, then takes a shower and gets into bed.

[0:50](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=50) But instead of sleeping, He keeps staring at his phone, scrolling through social media.

[0:54](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=54) Sometimes he falls asleep at 11:00 p.m., other times at 1:00 a.m.

[0:58](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=58) And as you can imagine, the next day, he wakes up exhausted all over again.

[1:03](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=63) His friend Matías starts the day very differently.

[1:06](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=66) He puts his alarm far from the bed and when it rings, he gets up right away.

[1:10](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=70) No social media or coffee. He goes straight to the kitchen and drinks water to get his day started.

[1:16](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=76) Then he showers, has breakfast, and is ready to go to work.

[1:20](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=80) If he argues with his wife in the afternoon, he tries to resolve it before the day is over.

[1:26](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=86) “I can't rest knowing something is wrong,” he often says.

[1:30](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=90) He eats a light dinner and after 8:00 p.m., he turns off the bright lights and replaces his phone with a book.

[1:35](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=95) He always goes to bed at the same time, 10:00 p.m.

[1:39](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=99) And so he won't forget, he sets an alarm for half an hour beforehand.

[1:42](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=102) And most importantly, he never uses the bed to watch shows, eat, or work.

[1:47](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=107) The bed is for sleeping and sharing with his wife.

[1:51](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=111) That morning, when they run into each other on their way to work, Eric asks Matías curiously: “How do you manage to leave home in the morning with so much energy?”

[2:00](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=120) Matías smiles: “It’s because of the habits I have.

[2:03](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=123) Here are a few tricks I use to wake up with energy every day.

[2:07](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=127) One, I don’t snooze my alarm, I get up as soon as it goes off.

[2:10](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=130) Two, I don’t use screens before bed. Three, I don’t eat a heavy dinner or drink coffee in the afternoon.

[2:15](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=135) Four, I don’t go to bed if I’m on bad terms with someone.

[2:18](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=138) Five, I use the bed only for sleeping. And six, I go to bed and get up at the same time every day.

[2:25](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=145) Remember one thing, Eric, sleeping well doesn’t start when you turn off the light, it starts when you get up.”

[2:31](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=151) By the way, if you're watching this video and also want to change your habits and improve your life, give yourself the chance to read or listen to "Atomic Habits".

[2:40](https://www.translate.mom/transcript/sOuzpy23nDGw/en/how-to-sleep-well-and-wake-up-energized-6-habits?t=160) In this other video I show you how to download it for free.