How I Easily Fixed My TERRIBLE Sleep

[@DrBradStanfield]

Diet, exercise, and sleep - the trinity of longevity 💊MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin 📜Roadmap - how to look young & feel strong: drstanfield.com/pages/roadmap

[@dvdmon]

One thing that's helped me a lot is wearing a nasal strip that opens your nasal passages, and mouth tape. This forces me to breathe through my nose at night, which is not my body's natural inclination. I started doing this a few years back after reading James Nestor's Breathe and found it really helps my sleep quality and how I feel when I wake up. Also, simply maintaining a healthy weight has been important for sleep quality, when I was overweight I know I used to snore, but I'm told I don't anymore after reaching and maintaining an ideal weight for some time now...

[@michaelpeters364]

Staying asleep or going back to sleep is harder, for many, than falling asleep.

[@Asiansxsymbol]

Yep.

[@cowanthegreat8966]

For me its pretty much the same.

[@jenxsj3902]

I love your channel for its content and format but I cannot let it pass that I appreciate the fact you are always well dressed and well cared for. Skin, hair, clothes. Serving brains, face and body.

[@ChrisPikeEnterprise]

I always appreciate how clearly you present important material. Thank you Dr Brad!

[@MiguePizar]

Agree with everything except the breakfast and dinner, a lot of people get's very sleepy when eating early, and a lot of people sleep perfect when eating before bed, just like myself. Best

[@tmaori]

Yes and how about the option for a big early dinner- I can’t fell asleep if my stomach is growling

[@ml3141]

Great short summary of the best advice available by real research! Thank you so much!!! 👍👍👍👍 💛

[@JacquesTreehorn]

My sleep routine is Taurine, 2/3rds of my daily magnesium consisting of magnesium glycinate, magnesium threonate, magnesium taurate, glycine, and NAC. I cut one 5 mg melatonin gummy in half with scissors so it is a 2.5mg. I have found that the 300 mcg sustained release is too low of a dose, but I take it also. I take the evenings supplements with unpasteurized kefir. An evening shower is very nice, especially if I have worked outside. I clean my sheets once a week. Clean sheets are heaven. My meditation is masturbating. I am usually out pretty quick after rubbing one out.

[@dazone705]

I know all of this, not that I practice it all. It also helps to lower your stress level which lowers your cortisol level which of high keeps you awake or wakes you up at night. My problem is staying asleep. Thanks for another great video doctor

[@JPMMA507]

Really good tips! Brushing teeth is a good one I had not heard before! ❤

[@randy918]

I like the before picture-great thumbnail

[@Fremmy]

My main issue with sleep is waking up several times during the night, sometimes 4-5 times during a night, and despite this, I wake up at 6-7 AM and feel "refreshed". I don't feel tired when I wake up, so I assume despite my nightly awakenings, my body somewhat still recovers.

[@ns1extreme]

it's normal to wake up between cycles most people just don't remember it

[@lawdogwales5921]

@@ns1extreme Exactly.

[@JTheoryScience]

The sleep cycle is actually a wave of cycles every night. Up to 4 more more cycles of REM to Deep and back are the norm. waking up and recalling it are not normal, but waking up is kinda normal. this is why some seem to function on 4 hours of slep per night, or you can function on what seems like 2 hours of sleep followed by intermittent hours of being awake but eyes closed and "trying to sleep". its not perfect sleep but just being in this state is better then waking up in the most extreme cases such as 2 hours or less of total unconcious slep pedr night.

[@Fremmy]

@@JTheoryScience Yeah I heard the same info on some of the latest episodes with Matt Walker on Huberman podcast. Fascinating topic.

[@chasingshangrila]

That’s me as well and it’s annoying. It started a few years ago. I don’t feel tired though.

[@jakub6495]

great & informative video!

[@josie4peace]

Thank you Dr. Brad. My cat laying on me helps me fall asleep. 🐈‍⬛💖

[@OTatime]

Thanks for the insights. In the mornings, I’m not waiting 90 minutes to have coffee. It is a matter of public safety. I cannot get behind the wheel uncaffeinated!

[@pamelapollock7330]

Hilarious!!!

[@Asiansxsymbol]

Coffee is the most prevalent drug in the world. But a very delicious drug. 🙏😁

[@petekadenz9465]

Very helpful indeed. Many thanks!

[@subhashchandra3318]

Brad and Bryan ❤ . Life Savers 😅

[@sojournern]

Interesting, I wonder what you're view is regarding melatonin for it's value beyond sleep. Thanks.

[@RealJonzuk]

i have matcha in my morning protein shake everyday about 1-2 hours after waking up but sometimes have it sooner

[@MyOrangeString]

For meditation, I keep hearing the evidence of overwhelming, yet when I've tried to look it up, I've only ever found conflicting results across different studies.

[@ml3141]

Too many clips and pics... It's not helping! Distracting...

[@baldy6760]

Thx Brad 🙏

[@stargazerbird]

Morning sunshine. That would be nice. My tip is be very aware of what supplements do to your sleep. Resveratrol and NMN in particular can make you too wired to sleep.

[@JPMMA507]

I had trouble understanding large "LATE" dinner and early "LIGHT" dinner 😂 light and late sounded the same to me haha... good video!

[@tmaori]

Another physician on KZbin recently recommended high dose melatonin and said that melatonin does not have a negative feedback loop inhibiting endogenous melatonin production, also that high dose melatonin (20 mg or higher) is an excellent antioxidant and also useful for some cancers. What is the evidence on low vs high dose melatonin?

[@MW_1535]

Good tips! Though I started sleeping in the floor about 2 months ago. I find that I’m no more or less comfortable than i was in our nice memory foam bed. It took literally 3 days to adjust to this. I was surprised at how fast my body adapted to it. The first couple nights were rough. I would caution against using a fan at night as it stirs up dust and other floating particles. This has caused issues for me for years as I would always wake up constantly feeling stuffy with lots of sinus pressure and headaches. I’m also a bit of a mouth breather too, so it would constantly dry out my mouth which is not super fun. I just use an Amazon Echo with sleep sounds.

[@marekm9647]

Dziękujemy.

[@DrBradStanfield]

Thanks!

[@jacekpiterow900]

I am listening and watching, and watching and listening, and still getting older and older...

[@matthew4725]

What's your advice to shift workers, such as nurses or doctors, who work 3 12-hour night shifts per week?

[@jasonito23]

I sleep all day on weekends. Not getting up early AM when I don´t have to. lol

[@zhilahaghbin4766]

Dr. Brad the Sleep Hygiene you talk about is very important and many benefit from understanding these measures. The only thing I don't agree as MD. is "I use BDZ as last resort for some patient who can't sleep", BDZ and analogues /with BDZ properties should not be prescribed for sleep at all, dependency to BDZ for some is so easy to develop and so hard to get rid off, there are other options for short term trials like low dose Benadryl/ as you said Melatonin, more importantly those who can't sleep really not following the sleep hygiene, which should be first thing to fix. thanks for great videos.

[@Starship_X]

Sounds like a lot of the Bryan Johnson Blueprint protocol

[@freakingfreak743]

Hi Dr. Brad, How about a video on Red light therapy! they are becoming popular but not clear if there is any solid evidence that doing Red light therapy can do anything for health

[@DrBradStanfield]

Thanks for the suggestion. Definitely on my to-do list of topics 😀

[@Henkst80]

@@DrBradStanfield please including combined with methylene blue.

[@jozefwoo8079]

@@DrBradStanfieldsauna's as well please!

[@MichaelRizzo]

Dr. Brad any insights on a white noise is good or bad for your sleep?

[@archi_kabalkin]

good as usual

[@FJano12]

In an ideal world maybe..

[@hockidogrel]

I'm a shift worker and this is the greatest challenge to my sleep hygiene Any tips?

[@JackClayton123]

My psychiatrist said if I have trouble going to sleep, have a coffee. The paradox of a non-neurotypical trait. I also have delayed sleep phase and try to strictly adhere to all the other advice given in this video to keep me on track.

[@KrunoslavSaho]

This is a good video.

[@tonysako]

I tracked my sleep with oura ring coffee did not affect sleep unless was like 4 hours before sleep

[@nb9536]

Great video, how to extend sleep time, for people that sleep only 5hrs. thanks

[@wolfgangi]

What do we do if we keep waking up multiple times a night

[@Euduchaus]

Doctor, about exercises, do you think that going to the gym around 3 hours before sleep is detrimental to sleep quality? Would be better to do it in the morning? Thank you.

[@paulmuresan8889]

One 30 min nap at midday is actually a good idea.

[@user-kg17npa]

1 hour of intense physical activity like workout, swimming, or working in the garden and I switch off in 3 hours sharp and sleep like a baby. Works. Every. Time 🏃‍♂️🏃‍♀️

[@ozztenn]

This is so important and crucial. My issues: I have to wake up at 4:30am to get to the gym before work. I miss my window for the sun. Next I work from 8am and get home about 7:30pm - 8:30pm I have no time for lunch. Therefor, I have a Medium breakfast (high protein) and a large Dinner at 9pm. I am hopefully asleep by 11pm. I wake up through the night and snack on ice cream. I can't help it. With my work and lifestyle it's hard to utilize the evidence based approaches for sleep.

[@jog5289]

Wow! That's a gruelling schedule. Take care.

[@symbiohse]

Great overview. What are your thoughts on listening to audiobooks to fall asleep? (No screen)

[@bartooshcka]

Admire your work, however for some reason your web page can’t be reached in Poland is there another way I could view your content, also I'm just starting my journey into nutrition and was wondering if you could recommend any beginner-friendly books on the subject.

[@jamesying3920]

Dr Stanfield, Can you do a session on VB2 supplement?

[@dima-rafael]

Hi Dr what about green tea consumption also 3 hours from waking up?

[@tomrobertson3236]

My cycle is 3 hrs So i sleep 3hrs, 6hrs or 9 hrs Always wake up refreshed But wake me up otherwise finds me grumpy

[@leeduli]

Brad - what's the evidence that morning sunlight helps "signal to the body yes this is time to wake up" - i didnt see any sources cited on your website thanks!

[@jasonito23]

I do almost everything you say not to do when I go to sleep. And I know that I shouldn´t.

[@andreac5152]

Double orexin blockers are a new viable option, less problematic than older medications.

[@kashemazad]

Hi Brad ... would you please make a video on AAKG ?

[@PinZhiXia]

Your website is no longer available, have you noticed?

[@JTheoryScience]

how do you feel about this protocol compared to Bryan Johnson's blueprint on sleep?

[@donh3217]

whats wrong with a phone alarm?

[@JH-qu1yd]

What about shift workers?

[@willmosse3684]

Does the no caffeine beyond 3 hrs after waking thing apply to tea as well as coffee? Arrrggghh

[@johnknowles4665]

I don't drink coffee. I do have a cup of tea mid-morning.

[@vvvios]

Anyone ever try DMAE? I heard it benefits both sleep and memory. Anyone try taking it before bed?

[@juliahello6673]

It’s a stimulant, from what I remember

[@bobafet5363]

….i wake up at 4:30am 5 day a week… never in gonna do that de weekend

[@JPMMA507]

Would probably be a good idea fpr everyone over certain age to get a SLEEP APNOEA TEST!

[@djVania08]

What is light dinner? What does that mean...

[@leeduli]

The opposite of a dark dinner

[@stefanalexanderwennberg]

Smaller and lower in calories. A big, high calorie, high fat meal can disrupt your sleep. A light dinner could be smaller portions, lower on the fat and sugar, focus on calorie low foods like vegetables. So a soup or salad, or roasted veggies or a yogurt could be options that fit a lighter dinner.

[@whyc2094]

You need to get Bryan Johnson in for an interview

[@jozefwoo8079]

No he shouldn't. Nobody can afford Bryan his protocol. Just eat well, sleep well and move. The rest are details.

[@whyc2094]

@@jozefwoo8079 Okay boomer

[@jozefwoo8079]

@@whyc2094 😊

[@colbydee6828]

I’m an AC⚡️DC fan but I’m not sure what they’d talk about.

[@skyw8248]

@@jozefwoo807995% of blueprint can be done CHEAPER than the average westerner lifestyle. By doing the basics of what he is doing you will save money. Even if it was costly it is worth it for optimal sleep alone.

[@Asiansxsymbol]

I prepare for my sleep protocol the moment I wake up. Lol

[@simpleman7203]

Idea about 60-90 minutes is circulating because of 'caffeine crush'

[@AislingDonohoe]

Rigid rules are not particularly helpful for most people….

[@raymundo2302]

Don't treat them as rigid rules, just try to incorporate as many as you can in your life, even if you can't do them everyday

[@Drgluee]

Nah.. People just don't like being told what to do, especially if the are told to do the exact opposite of what they are doing. People that already do most of these, won't look at them as rigid, but just a couple more helpful steps to a good night of sleep. The best way to adhere to a new lifestyle is to be open minded to trying new things... Once a person becomes open minded, they realize it wasn't the rules that were rigid, they were.

[@stefanalexanderwennberg]

Rigid rules actually cured my devastating sleep issues and insomnia 😅 in fact it was the only thing that helped. Discipline and sticking to the plan, no matter the circumstances.

[@AislingDonohoe]

Okay guys, I hear sleep medicine doctors say this all the time, but whatever 😅 As someone with OCD, it is definitely true.

[@stefanalexanderwennberg]

@@AislingDonohoe at the end of the day it probably comes down to the individual. Everyone has to find out what works for them. :)

[@lucaskazama878]

Nice thumbnail

[@IvaneJ]

All these might be true and work for the 0.0001% that manages to follow. I can’t get past remembering to use night guard or take statins

[@sirwanahmed3561]

باشە Ok احسنت

[@jorgesanabria6484]

Conductive to good sleep ? Don’t you mean conducive

[@nuke7]

I thought I'm gonna be first comment 24 seconds after the video came online... I'm not 😂

[@alans177]

❤

[@dinosemr8141]

❤️💖🙏❤️💖

[@Anon.User.602]

I disagree with the 3-hour rule. The half-life of caffeine can be as low as 4 hours for an active person, so it is OK (at least for me) to drink coffee as late as till 4 PM without affecting sleep quality. (Also depends on the amount and roast level.)

[@OrlandoAponte]

You can’t “disagree” with something that is a matter of fact. All you’re saying is that you BELIEVE you can have caffeine as late as 4pm and not have your sleep impacted. There’s no way you can support this claim without multiple A/B sleep study comparisons. You might FEEL like your sleep isn’t affected, but what you feel isn’t sufficient evidence. Even by your own logic, a 4PM consumption of 100 mg of caffeine with a 4-hour half-life would result in 25 mg of caffeine two half-lives later at 12AM. That would still be sufficient to disrupt your sleep, especially since the amount of caffeine in your system is cumulative and therefore likely to be higher than 25 mg (the 4pm drink + whatever you consumed earlier + whatever is left from the amount you consumed the prior day.) Even if you were somehow an exception to the rule, it would be such a rarity that it should be acknowledged as an extreme exception, rather than posed as a disagreement.

[@Anon.User.602]

​@@OrlandoAponte I have been using Whoop for years as an early adopter to monitor my quality of sleep. I hope this helps. If you start consuming coffee at an early age, your liver enzymes adapt to metabolize it more efficiently, as well as your receptors for caffeine, get desensitized over time-similar to adaptive evolution. Cheers.

[@boardcrf2763]

I agree with you, he literally said caffeine has short half life. I think 6 hours before sleep you should not drink coffee.

[@MyOrangeString]

Key word in half life is half. For me, coffee after 2pm seem to affect my ability to fall sleep at 10pm.

[@Anon.User.602]

​@@MyOrangeString, I meant the 3-hour limit is unrealistic; he could also say avoid coffee and drink mushrooms, etc.

[@summercherie1111]

If you laid awake for hours some nights you cannot wakeup at the exact time every day!! Coffee is actually healthy for you in limited amounts in the am Epstein Barr and other illnesses... severely affect sleep ... just as well STRESS!!

[@bricklawson9745]

🤔👍

[@Asiansxsymbol]

FYI: caffeine is completely flushed out of the body after about 10 hours after consumption.

[@johnnemo4146]

A DEI sequence got you a thumb down.

[@jozefwoo8079]

That 90 minute myth is another bull released by Huberman...

[@davidr2863]

The mechanisms he mentions makes sense. I'm not sure if, without a study specifically testing it, it's best to just take the mechanistic advice until outcomes are produced, if ever.

[@jozefwoo8079]

​@@davidr2863 It makes sense but so often mechanistic advice doesn't pan out in the real world. We also know from many more studies that postponing caffeine to later in the day will impact sleep negatively for most people. Having a bit more effect from your coffee vs the risk of impacting sleep negatively. I think I made my pick. Anyway, recent studies are showing that caffeine's benefits to cognition are probably a net zero benefit as it slightly improves some measures but then impairs others. So all in all he is giving advice with no solid (and only mechanistic) evidence for something which could potentially give a very marginal improvement with a potential big drawback. What a waste of time 🙂

[@jozefwoo8079]

@@davidr2863having coffee work a bit better for your focus with the risk of impacting your sleep? I think that I know which to choose...

[@emilianradu9083]

the redness in your eyes signaled to me you have smoked something ;)

[@bepstein16]

Remove all of those people in your videos. Why use models? Why use people drinking coffee? Lose it!

[@ml3141]

Agree! Too many clips and pics... It's not helping!

[@joeont]

He isn’t maga but the people’s part definitely is maga

[@jasonito23]

2:06 Happy Day! LMAO!

[@partdeux992]

if u need to do all this to sleep it means you are SICK chronically. fyi. and what just happened the past several yrs is one big reason

[@yuvalkapellner2551]

Bad sleep and continue to the planned exercise on that day? Nonono. You are wrong. Skip it for the day and rest and try to get to bed on time. If you want, you can walk that day to add to your step count but skip any vigorous exercise. If you don't, you will raise your cortisol eventually and it will work in a negative way against you.

[@studiomedia-arttomaszzbore1251]

Fine Brad, but what about sex before bed at - 6:30 ? . You neglected this fundamental item and seem to be too shy in this question ;)