An old Chinese proverb says that walking after meals leads to a long life. In this episode, we connect that wisdom with modern science and explain how a short walk after dinner can help you sleep better.

Visit justinsking.com/fast to grab a free copy of my 7-part Fall Asleep Fast Formula

Most discipline systems focus on rules, grit, and self-control.
But they often leave out the very thing that makes discipline worth it.

In this episode of Night Shift, Justin introduces the Essential Evening Routine—a simple 10-point framework built around five areas of life: Faith, Family, Finances, Fitness, and Fun.

This episode focuses on Connect, the Family pillar: a quiet, agenda-free way to make a small deposit into a relationship each night. No fixing. No expectations. Just presence.

Justin explores why discipline without connection can quietly cost you what matters most, how healthy relationships calm the nervous system, and why connection at night leads to deeper, more peaceful sleep.

The episode closes with Tonight’s Shift—a simple, unspoken practice you can try immediately, even if you’re alone.

A reminder that the best evening routines don’t just prepare you for tomorrow.
They help you end today well.

Most people think alcohol helps them sleep. It doesn’t. It sedates the brain, fragments the night, suppresses REM sleep, and quietly disrupts emotional regulation for days afterward. Drawing on sleep science from Matthew Walker, this episode breaks down what alcohol actually does to your nervous system, why 2–3 a.m. wake-ups happen, how long recovery really takes, and why timing matters more than most people realize. If you’ve ever wondered why you wake up tired after “sleeping,” this episode connects the dots.