A NASA spider experiment. Modern sleep science. And one simple rule. This episode explains why caffeine affects sleep and anxiety more than most people realize — and how setting a 10-hour cutoff can help your nervous system finally relax.

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.

There’s a certain kind of tired that comes from waking up in the middle of the night and knowing you might not fall back asleep easily. In this episode, we explore why those wake-ups happen, how evening habits quietly shape the night, and what changes can help your body finally stay asleep when it’s supposed to.

Visit justinsking.com/fast for a free copy of the Fall Asleep Fast Formula

If your body is tired but your mind won’t shut off, this episode is for you. In this Night Shift, Justin shares a simple practice he learned from Craig Ballantyne and expanded through ideas from Tim Ferriss. You’ll learn why your brain keeps racing at night, the science behind how writing things down calms your nervous system, and how a 5-minute exercise at the end of your day can help you finally fall asleep with a quiet mind.

It starts with the decision not to press snooze.

In this episode of Night Shift, Justin S King explores the science of beating morning hesitation, and the quiet power of one small decision to change your life—starting the moment your alarm goes off.

The moments before sleep are when change happens fastest. In this episode of Night Shift, you’ll learn a simple visualization practice that uses imagination, emotion, and identity to align your subconscious with the life you actually want.