Evening Wind-Down Breakthrough: Simple Steps to Restore Your Mind

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Do you ever feel completely *tired* but your brain won't shut off? Dr. Marks explains the *wired and tired* paradox and offers insight into *anxiety* and *fatigue**. Save this video for tips on **self healing* and managing mental exhaustion.

0:00 – Why your brain won’t shut off at night
1:05 – The science of evening brain rhythms (cortisol + melatonin)
2:11 – How modern habits disrupt your brain’s transition to rest
3:33 – What happens when your brain doesn’t fully recover
4:05 – 4 pillars of an effective evening routine
4:09 – Pillar 1: Light transition and melatonin support
5:04 – Pillar 2: Creating a psychological boundary from the workday
6:01 – Pillar 3: Nervous system downregulation techniques
7:03 – Pillar 4: Brain dump and release for mental clarity
8:22 – Real-life examples (15-min & 30-min routines)
9:40 – What to do if you’re short on time or your mind races
10:30 – Rest is not the opposite of productivity—it’s preparation
11:11 – How evening routines rewire your brain for resilience
11:23 – What’s next: The mental power of hydration
11:44 – Try just one change tonight

Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.