Chris Yates_ibproben94

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when you sleep way to late into the day 🥱

2025/10/10 Edited to

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A person lies on a bed with their legs vertically against the wall, performing the 'Legs Up the Wall' pose for 1 minute as part of a bedtime yoga routine for better sleep.

A person lies on their back on a bed, hugging both knees to their chest for 30 seconds, demonstrating the 'Knees to Chest' pose in a bedtime yoga sequence.

A person lies on a bed in a 'Supine Spinal Twist' pose, with knees dropped to one side and head turned the opposite way, held for 30 seconds per side.

Stretches that helps you sleep 😴

Ditch the late-night scroll and try this super-simple in-bed yoga routine instead! 🛏️ I tried to come up with a flow that ends with you in the best position for sleep. 💤 No mat, no getting up. Just hop in bed and flow through these gentle poses for 5 minutes. In-Bed Bedtime Yoga Flow: 1. L

3847 likes

A bedroom scene featuring a bed with white and beige bedding, a white headboard, and a nightstand with a book. Overlay text reads, "HOW TO WAKE YOURSELF UP even when you don't want to."

A person sitting on a bed, holding a white water bottle. Overlay text says, "WATER FIRST," with an explanation about drinking water upon waking to rehydrate and boost energy.

A window with white blinds partially open, allowing natural light to stream into a room. Overlay text states, "LET THE LIGHT SHINE MY FRIEND!" and explains how natural light helps the brain wake up.

Tips to wake up early and ready for the day!

Waking up can be a hard time for lots of people. Before I got married, I would sleep until late or I would wake up, but stay in bed on my phone for at least 1 hours before really getting up. Sleep in is of course really good, but I never liked the feeling of getting up 11:00am thinking I waste

11.6K likes

A white door decorated with various stickers and string lights, featuring the title 'TIPS TO WAKE UP EARLY' in prominent overlay text.

A bathroom sink area with toiletries and a black bra, overlaid with text about sticking to a consistent routine for waking up early.

A black and white cat peeking from under white bedding, with text about exposing oneself to natural light to reset the internal clock.

- Tips to Start Waking Up Early 😴✨💤

Waking up early for the gym sounds great in theory, but actually doing it? A whole different story. The alarm goes off, and suddenly, the bed is ten times more comfortable, the idea of working out feels impossible, and the thought of “I’ll just go later” creeps in way too fast. The struggle

30.1K likes

A bedroom scene with a bed, nightstand, and window, featuring text overlay 'HOW TO FIX YOUR SLEEP SCHEDULE FOR GOOD!' and '9 STEPS THAT WORK'.

A close-up of an alarm clock displaying '9:02' with text overlay 'don't hit snooze' and tips like 'turn on a light right away' and 'hop out of bed and walk right outside'.

A journal open on a bed with text overlay 'wind down time' and a list of ways to wind down, including 'create an evening routine you love' and 'journal before bed'.

9 tips to fix your sleep schedule FOR GOOD

fixing a sleep schedule that’s been off for months can feel like a genuinely impossible task 😅 i’ve tried everything from melatonin to staying up for 24 hours to make sure im tired early and this is what i’ve found that ACTUALLY WORKS!! 💌 save for later! & follow for more daily posts!

8789 likes

A person's legs in black leggings and white sneakers, surrounded by walking essentials: a white water bottle, a smartwatch, white headphones, an electrolyte drink, a smartphone with a playlist, and a snack, illustrating the article's title: "Lose Weight Walking Why Timing Matters: Slim Down Quickly."

Text detailing the benefits and tips for morning walks to boost metabolism, accompanied by a smartwatch displaying an outdoor walk workout and a cartoon lemon.

Text outlining the benefits and tips for evening walks to enhance digestion, alongside a packet of cranberry health mix and a cartoon lemon.

The Best Walking Schedule for Quicker Fat Loss👟⌚️🎧✨

Let’s talk about walking for weight loss. It’s simple, accessible, and something almost anyone can do. But the big question is: when is the best time to walk to shed those pounds? Here’s the thing—there’s no one-size-fits-all answer, and what works best for you might depend on your goals, sched

19.1K likes

A laptop, a mug, and a lit candle are on a white tray in a dimly lit room. The image is titled 'STUDY HABITS that helped me get a 5.0 GPA Late Night Edition', introducing tips for effective late-night studying.

A laptop on a white bed tray with a floral mug and a stuffed polar bear on a bed. The text advises against studying in bed, but suggests using a tray and avoiding covers to stay awake and focused.

A hand holds a floral mug filled with tea, with a laptop and a lit candle blurred in the background. The text recommends drinking tea instead of coffee for late-night study sessions to ensure eventual sleep.

Study Habits: 🖤late night edition🖤

It is always better to work during the day and get a good rest at night, but unfortunately we all get into the situation where late night study sessions are a must. Here are my tips as a 5.0 student for the late nights: ✧ do not study/ do work on your bed. It will make it so much harder to stay

1656 likes

Edit With Me: Shrink Yourself Into A Bag

Ever wondered how to make it look like you’re literally walking into a purse? 👜💼 This fun shrinking effect is a creative way to grab attention and stand out on your content page! 💡 Pro Tip: Edits like this boost engagement because they make people stop and rewatch. Save this post and try it out

546 likes

Nighttime routine for better sleep 💤

How to Create a Nighttime Routine for Better Sleep in 2025 Prioritizing a calming nighttime routine is essential for high-quality sleep and overall wellness. Here’s a step-by-step guide to help you unwind and prepare your mind and body for restful slumber in 2025. 1. Set a Consistent Bedtime

579 likes

A bedroom scene with a bed featuring white bedding and an orange LED light strip illuminating the wall behind the headboard. The image has text overlayed that reads 'HOW TO FIX YOUR SLEEP SCHEDULE Tips for a restful sleep'.

A white bowl filled with pasta, ground meat, shredded cheese, and microgreens, with a glass of water in the background. Text on the image advises to 'HAVE YOUR MEAL 2 TO 3 HRS BEFORE BED' for better digestion and detoxification.

A person's foot in a white sneaker and blue pants is shown on a red running track with white lines. A shadow of a person making a peace sign is cast on the track. Text encourages a 'WALK AFTER DINNER' for metabolism.

HOW TO FIX YOUR SLEEP SCHEDULE🌚

Sleep plays an important role in healing and recovery. During the hours we rest is a time our body’s are hard at work- cleaning up, detoxifying and restoring. I love my sleep and I love to be in bed by 10pm but It wasn’t always like this for me. In 2021 when a snowball effect of chronic autoimmu

1106 likes

Mastering Our Emotions- Sleep Focus

-March or April I bought this book thinking it would fix my emotions or make me feel better about myself but this journey has shown me that it is a lot of work and rest. I picked it back up in May after an IOP strongly recommend it and DBT and I understood it more and I had a 2nd introduction into

8 likes

A baby sleeps in a crib under a blanket, with text asking 'How "SLEEP TRAINING" changed our Lives' and 'Ferber Method??? SWIPE', introducing the topic of sleep training.

A close-up of legs with patterned socks, overlaid with text defining the Ferber Method as a sleep training technique where parents comfort their child at timed intervals.

A baby sleeps in a crib, alongside a chart detailing the Ferber Method schedule with increasing wait times for parents to comfort their child over seven days.

“Sleep Training” SAVED US 🙌🏽

Until my daughter was about 4 months, she slept in her own basinet in our room. That’s when the dreaded 4 Month Sleep Regression happened! Basically, the 4 month sleep regression is when the quality and length of your baby’s rest starts to literally regress and it becomes harder for them to get dow

974 likes

A person in a white robe applies lotion to their leg in a bathroom setting, with a white pump bottle near a sink. The image features the text "HOW TO SLEEP EARLY," illustrating a self-care ritual for a nightly routine.

A woven basket holds various personal care items, including towels, a toothbrush, and bottles of products. Overlay text advises to "Establish a Consistent Routine" and "Unplug from Devices" to calm the mind for better sleep.

A turntable with a record on it sits on a surface, suggesting a relaxing activity. Overlay text encourages to "Practice Deep Breathing or Meditation" and "Indulge in a Warm Bath or Tea" to promote relaxation and rest.

How to Sleep Early!

Improving your sleep and relaxation starts with incorporating simple self-care rituals into your nightly routine. Establishing a consistent sleep schedule helps regulate your body's internal clock, while unplugging from devices before bed allows your mind to unwind from the day's stressors.

796 likes

NEVER BE LATE TO 8AMS AGAIN ⏳

Do you struggle with showing up to your morning classes on time? The key to being on time for class is *preparing the night before* – reduce as much stress for your morning self by prepping at night, and set yourself up for a good morning so you can get to school early! THE NIGHT BEFORE: 🌙 make

403 likes

HOLY GIRL HABITS im bringing into 2023 🤍🌱

drop a “IM IN” if you’re doing these with me! I used to not really care that much about habits. I would sleep in, likely roll out of bed in a hurry, and wonder why I wasn’t really prioritizing what mattered to me during the day. It wasn’t until I decided to actually make daily healthy christian h

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A close-up of a plate of spaghetti with text overlaying it, detailing dinner recommendations like cooking a homemade meal and eating 2-3 hours before bed.

A cozy room with warm, ambient lighting, featuring a woven mirror and a vase of dried flowers on a table. Text describes dimming lights to signal winding down.

sleep better with a low-dopamine pm routine 😴

I want to start off by saying I am far from implementing this every night myself. I am still so tempted to edit social media content on the couch. some nights I still have to will myself to shower and do skin care. I often get cravings and want a snack or something sweet too close to bed. I hop

2120 likes

A person lying on a mat with a cat nearby, next to a kettlebell and a plant. Text overlay reads "2. you had a filler day" and a solution to make the most of your day by pursuing passions or connecting with loved ones.

why you stay up too late + how to wake up earlier!

the secret to waking up early actually has more to do with your ✨day✨ than your morning! i spent most of my life staying up till 12-3am, and then waking up super late. now i wake up at 5am most days, and can’t imagine any other way! and while my mornings themselves haven’t really changed, what

661 likes

Sleep Under the Northern Lights ✨

Sleep under the Northern Lights in a glass igloo in Finland ✨ This is one of the most magical travel experiences in the world—watch the Aurora Borealis dance above you from your bed. Would you try this? #TravelFacts #NorthernLights #FinlandTravel #BucketListTravel #GlassIgloo #Tra

46 likes

Five speech bubbles display relationship questions against a dark background with silhouettes of two people. Questions include 'What's a fear you've had about relationships...' and 'What's a dream you have for our future together?'.

Five speech bubbles present deep relationship questions over a dimly lit background with a couple in the distance. Questions include 'Is there a memory that still makes you emotional...' and 'Do you believe true love requires effort?'.

- Questions for the Late Night Calls🌙📞🦉

Sometimes, when I’m on the phone with my person, it’s like I don’t ever want to hang up. I’m just vibing with them, and I don’t care what time it is—I’ll stay up forever if it means I get to keep talking. It’s not even about sleep anymore, it’s about being in that moment, talking about anything a

209 likes

Don't sleep on these tech habits 👀

If you're looking for some ~beneficial~ tech habits to adopt in 2025.. you're in the right corner of the internet 🩵 Whether you're looking to get more organized, track progress on your goals etc. these are a few habits I've incorporated into my routine! 📁 File Organization This

1359 likes

How to get the best night sleep 😴💤

One thing I’ve been working on over the past fee years is keeping my bedtime in check. Because I had such a hectic schedule growing up, I am used to staying up late in the night. It’s been a hard habit to break but it has definitely improved over the years. Baby when I tell you romanticizing tha

13.2K likes

That Girl Sleep Hygiene Routine in 2025🌙✨

Hi, babe! Trying to wake up feeling refreshed and totally on your game? This is the pre-sleep timeline you need to wind down like that girl. Follow these steps, and you’ll be sleeping like a dream and waking up ready to glow. ☕️10 Hours Before Bed: No More Caffeine That second (or third) co

2800 likes

A woman in athletic wear stands in a gym, with text overlayed: "How to Reduce BODY FAT% Without Losing Muscle Mass. No Bull Sh*t Just Facts." A search bar suggests "How to calculate my body fat %."

A table outlines daily, weekly, and monthly strategies for diet, exercise, lifestyle, and supplements to achieve 10-12% body fat, described as "Athlete-Level Lean." An illustration of a very lean female body is included.

A table details daily, weekly, and monthly strategies for diet, exercise, lifestyle, and supplements to achieve 15-17% body fat, described as "Lean & Athletic." An illustration of a lean female body is included.

How to Cut Body Fat the Healthy Way

Forget the one-size-fits-all fitness plan. Women's bodies are complex and beautifully adaptive. From reproductive hormones to thyroid health, your body fat percentage isn't just about looks—it's about function, fertility, and full-body well-being. Let’s dive into each body fat zone:

794 likes

An open Bible to the book of Proverbs, with the handwritten title 'Making my way through PROVERBS'. Several highlighters and pens are placed on the pages, which contain handwritten notes and highlights, including 'The Fear of the LORD' on page 658.

An open Bible displaying Proverbs with handwritten notes and highlights. Visible notes include 'Wisdom is portrayed as a woman,' 'Seek & Treasure,' 'Wisdom from the LORD,' and 'Wisdom of our protection' on page 659.

An open Bible to Proverbs chapter 3, featuring a large pink handwritten 'Trust in the LORD with all your heart.' Additional notes advise following God's peaceful life and shunning evil for health on page 660.

Bible journaling my way through Proverbs

I am using the Bible Recap to make my way through the Bible this year and journaling makes it so fun! I also study using AI. Let me know if you guys want more tutorials on this! #journalingbible #journalbible #biblejournaling #proverbs #thebiblerecap

669 likes

A person sleeps in bed with an eye mask, illustrating a 'SLEEP ROUTINE before-during-after' for 'a NOT rot girl summer'. The image features a yellow sun icon and a cartoon character, with 'Lemon8 @flurrishhh' branding.

A bedroom scene with a yoga mat, laptop, and dresser, detailing 'BEFORE BED' steps: 'Shut off phone 2hrs before bed', 'Do yoga/breathing exercises', and 'Drink tea/read'. It includes 'Lemon8 @flurrishhh' branding.

A person sleeping in bed, illustrating 'DURING (SLEEP)' tips: 'Sleep in SILENCE!', 'Charge your phone in another room', and 'Darken your environment'. The image includes 'Lemon8 @flurrishhh' branding and floral accents.

3 PART SLEEP ROUTINE: SLEEP BETTER

Everyone knows a good night’s sleep can make or break your day. But there are steps you can take before, during and after your sleep to help make you feel more refreshed. Save this and try it yourself, even one night made a difference for me. 1. Before (pre sleep) 1. Technology Shutdown 1-2 H

723 likes

A light blue sleep mask rests on white bedding, with text overlayed: "Effective tips for quick & healthy weight loss. LOSE WEIGHT WHILE SLEEPING. SWIPE to see how your sleep can affect your weight loss progress & tips for better sleep to help you lose weight + build muscle."

Text titled "The Power of Sleep: What Happens Inside Your Body" explains how sleep affects hormonal balance, specifically ghrelin, leptin, and cortisol, with two white pillows in the background.

Text discusses muscle recovery and growth, and metabolism and weight regulation, highlighting the role of growth hormone and insulin sensitivity. A person is shown sleeping under white covers, with a blue sleep mask in the top right corner.

Sleep Your Way to BETTER GAINS✨Nighttime FAT LOSS🌙

You’re sticking to your workout routine, eating clean, and staying consistent, but the results just aren’t showing. The culprit could be lurking where you least expect it—your sleep schedule. Sleep is often the missing piece of the fitness puzzle that many overlook. It plays a crucial role in

181 likes

A sleeping baby with a pacifier, covered by a pink blanket, with text overlaying the image that reads "Better sleep For Infant AND TODDIers Tips."

A sleeping baby with a pacifier, covered by a pink blanket, with text overlaying the image that reads "Establish a Consistent Bedtime Routine" and details about creating a calming routine.

A sleeping baby wearing a pink hat, with text overlaying the image that reads "Set a Sleep Schedule" and tips for consistent wake-up/bedtime and scheduled naps.

Sleep Solutions for Babies and Toddlers 👶🏽🍼

I had to learn these tips with my baby turning into a toddler. Knowing that toddlers sleep less than babies I learned some tricks to help you sleep train your child. Here are tips for encouraging healthy sleep habits for infants and toddlers: 1. Establish a Consistent Bedtime Routine •

532 likes

Two newborn babies, likely twins, sleep on a white blanket adorned with forest animal patterns. A text overlay reads "SLEEP TIPS for newborns," highlighting the article's focus on helping infants sleep.

A baby lies on a gray patterned surface, wearing a light onesie. Overlaid text lists newborn sleep tips: "CREATE A BEDTIME ROUTINE," "PUT YOUR BABY DOWN DROWSY BUT AWAKE," "KEEP THE ROOM DARK AND CALM," and "SWADDLE YOUR BABY."

A baby is partially covered by a soft, white blanket. Overlaid text continues the list of newborn sleep tips: "DRESS YOUR BABY APPROPRIATELY," "GIVE YOUR BABY TIME TO SETTLE DOWN," "CONSIDER A PACIFIER," and "TAKE NAPS SERIOUSLY."

✨Sleep Tips✨ to Get Your Newborn to Sleep 🫶

Having twin newborns was not what I expected, it was much much harder!! I knew that we needed to do whatever we could to get a routine or some sleep back into our lives. And it needed to happen as soon as possible! Here’s some things we did to try and get our babies to sleep! - Create a be

36 likes

A brown and white dog sleeps under a white duvet next to an open book, with text overlayed stating "SLEEP RULES FOR BETTER REST HIGH QUALITY SLEEP IS IMPORTANT."

A list of five sleep rules is displayed against a textured background, including "NO CAFFEINE AFTER 12PM," "Turn heat down to 67F before bed," "Get into bed at least 30-45min early," "Wear socks to bed," and "Use a sleep app/sunlight alarm for easy wake-up."

A young woman lies in bed, looking thoughtful, with text overlayed stating "SLEEP HYGIENE IS IMPORTANT!" and an explanation about prioritizing good sleep for early mornings.

SLEEP RULES I LIVE BY 😴🥱💤🛌🏼

As someone who tries to get up pretty early (~5am) it’s been a priority of mine to get good sleep! To me, it’s not worth getting up early to get stuff done when I’m groggy and don’t feel like I got quality rest the night before. To actually get good sleep, it all starts with good prep the day and n

128 likes

A list titled "20 Real-Life Cheat Codes That I Wish I Knew Earlier" by Colby Kultgen, featuring advice like being easy to work with, becoming charismatic by listening, and caring less about others' opinions.

Most People Learn These Too Late 🔑ℹ️👇

Wisdom isn’t taught—it’s earned through late fees, lost time, and lessons that whisper before they scream. This is the cheat code they never gave you. Habits, mindsets, and moments that bend reality in your favor when you start early. Because the little things you ignore today become the reasons

13 likes

A woman in sunglasses and a floral dress smiles while walking outdoors. Overlay text states, "I SLEEP MORE AND GET BETTER SCORE," emphasizing sleep's role in academic success.

A laptop screen displays a Springer Nature article titled "System consolidation of memory during sleep." Overlay text highlights that "Your brain stores info best during deep sleep, especially between 10pm-2am."

A laptop screen shows a scientific graph from an article on memory consolidation during sleep. Overlay text explains a personal shift to a "10:30pm-6:30am sleep schedule" improved memory, mood, and focus.

Sleep is my ultimate study tool

SLEEP IS YOUR BEST TOOL TO STUDY SMARTER. hands down. WHY did no one tell me that your brain actually *cleans itself* while you sleep??? 😭 I always thought “sleeping early” was just something moms say… I was the queen of late‑night cramming, until I discovered that it's really about **wh

16 likes

A library interior with large windows and bookshelves, featuring the text "24 books you need to read If you are in late 20s."

A list of 24 book titles and authors, including "Atomic Habits" and "The Psychology of Money," displayed over a library background.

A phone screen showing various app icons, with the BeFreed app highlighted, and text describing its features like podcast summaries and deep dives.

Booklist for people in their late 29s

If I could give my younger self one gift, it would be this reading list. These books reshaped how I think about time, health, money, relationships, and growth. I actually discovered many of them through BeFreed (my go to app for smarter reading 💻). It condenses nonfiction into: → 30-min deep

42 likes

Vulnerable moment. Late 20s girl talk✨♡

#GirlTalk #lemon8challenge Lately, I’ve been reflecting on the life I thought I’d have by now , the version I had in my head. The body, the confidence, the success, the happiness. I look back at old pictures, and sometimes I see what was once my “dream body.” And yet here I am, feeling l

508 likes

Want to turn your Amazon orders into passive incom

Want to turn your Amazon orders into passive income? Most people toss out the box… but you CAN turn it into a paycheck. Here’s the easiest affiliate marketing strategy for beginners (no tech skills needed): 1. Open your latest Amazon package. 2. Google the brand name + “affiliate

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A collage showcasing budget-friendly weight loss hacks, including a spoon with powder, money, a berberine supplement bottle, a green tea box, and a sweat suit, all promoting affordable ways to achieve weight loss goals.

A laptop screen displaying a ChatGPT interface with a grocery list, illustrating how to use the AI to create affordable, high-protein, and veggie-rich meal plans for weight loss.

A hand holding a leopard-print water bottle, emphasizing the importance of drinking water to flush toxins, curb cravings, and burn fat, suggesting a cute cup for accountability.

HOW TO LOSE WEIGHT WHEN MONEY IS TIGHT! 🥲💰

Hey besties! 💸✨ If you’ve been putting off your weight loss journey because you think it requires $$$, let me snatch that excuse right out of your hands. I’m here to show you that you don’t need a personal trainer, a Whole Foods membership, or some bougie juice cleanse to hit your goals. You just n

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Turning me and my brother text messages into a song

#tiktoktrend #fyp #Lemon8 #viral #latepost

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Transitioning Back into Healthcare at 33 . 👩🏾‍⚕️📚🩺

I am so proud of myself . I transitioned from the medical field to the legal friend in 2012 . A big jump I know lol I started out in a CNA program in high school graduated 2010, entered into a Medical Assistant Program & phlebotomy program in 2011 , successfully completed the program but di

1323 likes

Avoiding Mom Burnout during Sleep Regressions 😴

hello ◡̈ As a mama who's been through a fair share of sleep regressions, I get it. The exhaustion, the tears, the endless nights spent trying to soothe a fussy baby, especially doing it all alone. But I've learned that prioritizing self care during the day can make all the difference. I’d

74 likes

My Evening Habits to get Better Sleep 😴

I have established a healthy sleeping habit to get me my 8-9hr sleep. When I wake up in the morning I feel relaxed and energized to start my day. Establishing calming evening habits can significantly improve your sleep quality and relaxation levels. Here are some effective habits to consider ad

527 likes

Nighttime habits that ruin your sleep

#biovaloura #nighttimeroutine #nightroutine #habits #sleep

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NEVER TO LATE TO COME BACK HOME❤️

The LGBTQ community has a deeper meaning than what people really think is going on. We are fighting a spiritual battle. The name that he stated is a demon that has been here for many many years. This is why it’s important to not talk to any spirits like family or anything like that because those ar

6 likes

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