The ULTIMATE night routine to fall asleep fast

[@TheSleepDoctor]

sleepdoctor.com/books/sleep-drink-breathe/ ⬅ I have a new book out! Are you overwhelmed by wellness? Sleep, Drink, Breathe offers you a back-to-basics approach to achieving your health goals! 📕

[@peteandtessTube]

Insomnia is an industry and I’m so glad that your video is legitimate and not just a sales pitch. You are taking your time to provide real advice and methods. I appreciate it and I hope others will as well. I just watched one called 5 Steps and after an hour he tries to sign you up for his 1000 coaching program. Viewer/buyer beware! In contrast your video is honest, valid and free. I have chronic insomnia. Most nights I just don’t sleep but about every third night I do. I’m retired now but at 75 I’ve had a successful marriage and career working two jobs and was awake most of the time. I do love coffee and I do drink water all day so your advice there is well taken. I do a lot of hiking and biking. I just try to see being awake as a fact of my life and try to make good use of it; play chess, read or listen to books and watch videos on KZbin University. When my body/mind gets tired enough I go to sleep. If I get anxious about not sleeping or read about how important it is that just makes me anxious so I advise myself, Don’t Worry Be Happy and again Thank you for providing a very positive, honest and helpful video.

[@TheSleepDoctor]

Thanks for sharing your story, and so glad this video has been helpful!

[@Blinkers2007GameDev]

I love playing chess man

[@kilgoretrout6810]

I also just wasted an hour on that trash 5 steps video

[@oliverv291]

I had a change in my sleep patterns unfortunately since Feb 2021 with vivid dreams almost every nite that I almost feel awake during causes me to be very tired and exhausted during the day.. also just did my yearly physical and my vitamin D is very dificient starting supplements tomorrow with Magnesium... Have no problems falling asleep though any thoughts on how to get rid of the dreams 🤷

[@dianepappas1836]

I used to take Magnesium Calm powder every night before bed and I slept great for years. All of a sudden it stopped working and if I take any type of magnesium close to bed time, it ramps me up and I can’t fall asleep! I’ve been suffering with insomnia for months now and am happy to have found your channel

[@Limitlessluckyunique888]

how long is your sleep now?

[@loreleidenton7000]

I LOVE this content. I have learned so much from you. For so many years my goal has been to wake up earlier and consistently. You spell things out so well. You provide scientific explanations. As a result of watching your videos, I'm having great success with my sleep quality. Thank you!!

[@debmanrique6466]

Thank you! Sleeping with the TV on: such a big help to stop racing thoughts and anxiety. I listen to a nature documentary, closing my eyes and just hearing the words, and soon I'm...zzzzzzzzzzz

[@TheSleepDoctor]

I love it! -MJB

[@BeAHappyCamper2Day]

There's a lot of great sleep hypnosis. I use some hypnosis for chronic pain too.

[@patriciaa4451]

I’ve been gutting myself for it. I play episodes of shows I’ve watched before so I’m not paying attention. I find myself thinking too much and staying awake without it.

[@kippyc98]

I know phones in bed are a no-no, but - I use a blue light filter and passively listen to 1. Yoga nidra, or 2. Podcasts that read books Google: podcasts for sleep). Get Sleepy & Send Me to Sleep are 2 of my favorites.

[@maxlinesartist]

Thanks doctor for the tips great work ! very helpfull

[@childset44]

Definitely will follow the coffee advice and ceasing caffeine at 2pm, and will get the sunlight, which is also a spiritual strategy. Love all your tips here and overall on chronotypes etc.

[@JaxonSmithers]

I drink coffee at 10 am or so and it still impacts my sleep negatively. Considering cutting it out altogether.

[@gregjohnson7270]

Dr Bruce, you packed SO much info into 15 quick minutes, I wrote it all down and it's morning, so I'll decide which 2-3 habits to start today and especially thanks for describing the effects of alcohol on sleep. I'm not a regular drinker, but sometimes friends have wine or beer so I join in. And especially thanks for the insight of Magnesium in the banana peel, who knew?? I'll try my first banana tea tonight and one thought to perhaps suggest, I've learned from experience. If you're going to read a book read someing BORING, don't read a page turner novel, I would read a Jack Reacher novel, look up and it's 1 am, how did that happen? AND, it's hard to put down! SO, I read something intentionally boring and it makes me sleepy. ;D

[@sectionalsofa]

Careful with the Matcha tea before bed, folks. It has quite a bit of caffein. I drink it every morning instead of coffee. Otherwise, a lot of helpful tips.

[@Apollo_Centauri]

He’s contradicting himself. “No caffeine after 2 pm…But, also drink some caffeine just before bed!”

[@SSusannah]

There are some calming benefits which may outweigh the caffeine if taken in small doses

[@tshandy1]

Great practical advice. I do a lot of this already, but not drinking coffee until 90 mins after wakeup: that seems quite impossible.

[@MargaretCormack]

agreed, re. the coffee!

[@sl4983]

You guys drink coffee close to bedtime?

[@Jehdm]

Anyone else watching this at 2am because they can’t sleep?

[@CarolynnScoffield]

Yes! MEEEE!!

[@tetrahedronX7]

@@CarolynnScoffield like at 6 am i can't sleep

[@edgarj.ragasajojr.3444]

Same here its already 5 am 😢

[@rightthinking2087]

😂

[@rhylvenning3120]

Yep

[@Amy-tl2xe]

One question: You said not to drink before bed. How long before bed do you recommend people drink the banana tea?

[@AmiCestLaVie]

He means don't drink alcoholic beverages before bed

[@charlenemason3136]

Thanks! Great information!

[@ROYALROCKETRONIN]

Excellent video !!!!! I REALLY needed this exactly right now. I’m going to try ALL of these tips……hopefully something will work and I will get some sleep soon. Thank you for this.

[@TheSleepDoctor]

Glad it was helpful!

[@kellys6164]

Super fantastic video. Thank you so much.

[@DeshorieGrant-f4i]

Thanks 4 tips

[@60asteroid]

A "wolf" technically. But figured out my natural circadian rhythm is 3AM - 11AM. If I sleep more than 6 hours, I"m groggy. Coffee tastes good; no effect. Most productive between 10PM-2AM. No problems falling asleep. An educator, so classes began about 7:30. School ended early, 2:50 at the latest. A 2hr nap, snack, gym, dinner (8/9PM), planning/grading, to bed between 2-3AM. During the summer, w/in two weeks back to my schedule. How I survived 33 years.😂 Retired now, and tried the "wolf" schedule. The struggle is too much. 3AM-11AM.

[@markiemannetje]

Any good tips on handling shift work? I regularly work 7 nights in a row, sometimes for extended periods and have trouble adapting back to a daytime rhythm after working nights.

[@kristienerhinehart4524]

This was so very helpful. Thank you!

[@TheSleepDoctor]

Glad it was helpful!

[@KristinaRocks4506]

I love the “Habit of the Month” activity!! For me, it started with giving up my morning coffee which, I know, sounds insane. The easiest advice to implement was cooling down the bedroom. I like sleeping with my heating pad and/or an electric blanket and now those items have been put away.

[@maxmoore3442]

Well thanks for that Dr. Bruce. Very helpful of sure any tips for expanding my evening? I just find it hard to figure out an time to end my day need help

[@QoheletMentorship]

Hey doc! Wanted to say, you saved me so much time trying to figure this all out myself, and money consulting doctors in-person, and I seriously appreciate it. Despite being a wolf and needing to wake up before dawn at 4am daily, your videos, especially this one, have helped me not only improve my sleep, but radically transform it, and it has positively affected my entire life from occupation to ministry to recreation to relationships. The 20-20-20 concept was definitely the most effective. I don’t have ADHD, but I do have a hyperactive brain and am an Enneagram type 5 (thinker). Needless to say, my brain is a two-edged sword, and often is what keeps me up at night. “Positive distraction” was the real game changer. Thanks again, doc! I have recommended your channel and select videos to my business partners and mentors to use. Over time, the value they’re going to add will grow and grow!

[@elviraarceo6827]

Insomia is my problem and drinking coffee every morning or in afternoon is also a problem habbit forming cause of caffeine,so to stop to drink coffee,or atleast 1 cup in morning,can help to better rest quality sleep that's my wish,to sleep perfect is my wish that God shall give me better sleep,restful mind,calming,my dreamest is to sleep good,so i listen to this advised.Tnx a lot folks,have a nice day doc.

[@marydesiree2638]

Thank you, Doctor. Need all the help I can get!

[@ronkeokusanya480]

Very helpful. Thank you Doc.❤

[@lucymileo2862]

Great info. Thanks.

[@doristoeg7712]

Can you please include Celsius along with Fahrenheit . As we can view your video in other countries beside the U.S.. Thank you kindly

[@karenscookingkorner]

Phenomenal! Thank you!

[@mariogonzalezrealestate]

Thank you doctor! this is going to help me a lot. Quick question! Does lack of sleep raises blood pressure?

[@TheSleepDoctor]

It certainly can, it would depend upon several factors

[@annan.3283]

What do you think of magnesium spray for the feet? I wash my face at dinner time because if do my skincare right before bed, all my serums will end up on my pillow. By doing it earlier all my creams have a chance to be fully absorbed into my skin. I can’t drink tea before bed, that’s guaranteed to wake me up in the middle of night to go to the bathroom.

[@TheSleepDoctor]

There is NO DATA to show that either a magnesium salt bath or spray on the feet changes the amount of magnesium in your system. I think this might be marketing. BUT it does feel good and relax you, so maybe its just the relaxing that has the effect.

[@destinyjohnson1900]

As an awesome idea, have it of the month very smart ,😘

[@TheSleepDoctor]

Thanks for the feedback! Hope it helps

[@patgollin9131]

Great ideas…hardest will be delaying coffee in the morning but it makes sense to try it.

[@TheSleepDoctor]

Go for it, its a game changer!!

[@l.gregory3866]

Do you have any conferences or anything? Im on my sleep health journey, night shift worker turned Sleep Coach in the wellness space. I devour sleep information!

[@kimberly-abriefongrief7777]

Wow only 15-20mins of cardio daily helps! Even I can add that 😉 AND I have a habit tracker too!

[@thilagakathi8891]

Very informative talk on sleep -

[@jane-i5u]

I would freeze to death at those temps. Live in AZ. Lowest temp I can tolerate is 80 degrees. Shower also keeps me awake.

[@shayeshephard7487]

Thank you for your informative video!. I am sure it will be quite helpful to most people, but my problem is having tinnitus. It is so hard getting to sleep on a scheduled time as the noise is so disturbing. Some days I try to sleep in the mornings in my darkened room when I am exhausted from being up all night in messery . I uae sound machines to try to mask, but right now it is not helping much.I did have my ear's checked out by Drs. who are professionals in this area and was told it's from loss of hearing with no other problems. I was told there is nothing that can be done.. I do listen to relaxation tapes,. but causes stress as still struggling to sleep as so extremely tired then I get over tired that sometimes lasts for days. I am praying daily. Do you of any suggestions? Thank you.

[@debbiechadwick861]

Poor Dear. I experienced tinnitus one time in my life for a out an hour and it was crazy. It frightened me but then it stopped s quickly as it came on. I guess Doctors don't know what to do about it?

[@AngelinaX23]

There are videos on KZbin that mask tinnitus. Look up Sleep Tube, Meditative Mind, & Lucid Dreaming. They have sound videos at various hz ranges. Find one that works for you. Also, Dale Snale has pure noise videos in all color ranges to mask tinnitus. Pink noise is very soothing. Good luck.

[@maureengannaway7328]

Hi Shayshepard. Dr. Mandell has videos on helping tinnitus. You're going to learn so much from this kind, man, who gives away info to help people get healthy. Take care hv a blessed week.

[@drleo6409]

TV or radio on keeps my brain awake.

[@samrogers9515]

thank you

[@mplsjeffm]

I used to have difficulty staying asleep because I would have dreams where I was not able to move. Those went away when I started sleeping naked. So much more relaxing and much more of a. freeing feeling. 0:04

[@binab2863]

I sleep with just my panties on.

[@leonardothefabulous3490]

I'm in just a Camisole" which is pretty "naked: and occasionally I still get those can't-move dreams :(

[@youtubeviewer4127]

Nice tips, but for me its kinda hard because we as a family always watch tv together before bed and I can't really go to bed until after 11pm (often also 12am) and I think that's already late so I can't really do this. But maybe I can make everything shorter or just do the last one

[@rickinwast]

Very Good! Question pertaining to 15 minutes of sunlight ~> Where does light therapy lamps fall into this process? ~ Thanks ~

[@TheSleepDoctor]

I like them, especially if you wake up in the dark.

[@valeried2941]

What great advice! I am a severe allergic asthmatic... It is spring and I am suffering so I turn to steroids, carefully prescribed and managed by my doctor...and used short term...They make all my symptoms so much better but have a horrible effect on my sleep. I use many of your tips anyway but find the breathing exercises to be invaluable and I have gotten great at sticking to a routine..Thank you for you wonderful tips!

[@cynthiagreencmt7709]

Thank you so much for all these tips. I’m not a coffee drinker, but I do love Matcha. I would assume that the same rules apply as with coffee, but I wonder because I know the caffeine is distributed differently & matcha 🍵 has L-theanine. Hmm 🤔

[@kc96pl]

Doc, what's your opinion / data on consuming gelatin before sleep ? It improved my sleep score, both REM and deep sleep. Probably high glycine content soothes and lowers temperature of my body.

[@TheSleepDoctor]

yep

[@angeluy32]

Hello. I am currently on a shifting schedule at work. How can I have a quality sleep during daytime equivalent to having a quality sleep at night? Thanks a lot in advance.

[@fernmcmaster3876]

First night was very disappointing. Went to bed at 11 pm. Tried watching TV and then meditation. Was awake yet after 12 12:58 13:07 :30. Drank warm milk and was able to sleep but woke up in middle of night. Got up with alarm at 7:00, ate breakfast,but was so sleepy, I went back to bed and woke up at 10:00. I hate getting up at 10:00. 😢😢😢

[@youtubeviewer4127]

I woke up around 11am and I didn't even get 8 hours yet

[@lisazappala4381]

Go to bed at the same time every night even weekends and establish a routine. I now have much better sleep from doing this. I get in bed at 10 and get you at 8-9am

[@CatalinPopescuyy67328217ruyd]

Matcha before bed?! Matcha gives you energy because is ground powder of green tea.. That advice makes no sense. The rest of the video is great thumbs up.

[@aaronoyster9627]

Dr. Breus, When the weather permits here in the PNW, I make it a priority to get at least 15 minutes of sunlight each morning. However, what if we're dealing with perpetual cloudy skies, does artificial sunlight suffice?

[@Apollo_Centauri]

No substitute for the real thing. Even on cloudy days, just double down on your time outside.

[@clipser924]

Verilux makes light simulators called Happy Light.

[@JullietHolms]

so interesting, thanks for sharing

[@rukmininanduri7878]

Great advice. Most folks are selling some pills etc. Really appreciate the honest/genuine suggestions that dont cost anything . what are your thoughts on 'Lemme Sleep' gummies!

[@donnaten2]

I like the idea of the banana tea but if it's high in sugar, how is that a good bedtime tea?

[@erykaolsen7614]

How soon after waking should you go outside into the sun and do you need to be outside or can you watch it from your window?

[@andrear.4864]

An answer I found elsewhere to my same question a while back: Try to get outside as soon after waking as possible for at least 2 minutes or so, as a wakeup cue for your body clock. Direct exposure is best because windows do not allow full spectrum light components to pass through. I like to head back inside to prepare a beverage, get on some sunscreen,... then go out again for a while to sip and enjoy other solar benefits for eyes, skin, energy, etc.

[@erykaolsen7614]

@@andrear.4864 this is really helpful thank you. Do you know how long we have after waking up to get outside to get that direct exposure like what’s the timeframe?

[@genesearch5676]

The colder the room the more I get up to pee and seek covers and a blanket!

[@silaslongshot941]

What have you got when you been awake since 3AM (in bed about 11:30PM), stumble out of bed at 8AM, drink a pint of coffee and start falling asleep at your computer about 10:30AM?

[@Phyllida-r7n]

O.

[@josiaghylnd2024]

Narcolepsy?

[@donnabrothers9654]

Need sleep Study

[@silaslongshot941]

@@donnabrothers9654 Been there, done that, use CPAP machine all night/

[@juliekane7210]

What about drinking water before bed ? Along with acid reflux and other meds . Is it wrong to use a heating pad in bed ?

[@jogindarmatharu]

Useful Tips.

[@drleo6409]

When I had a job WORKING outside cold hot etc. it would take me less than 5 minutes to go to sleep. I have no idea how many times my wife took advantage of the situation. She said she did anyway

[@marirothbauer5407]

For many people Coffee puts then to sleep. Likexa teaspoonful of honey will make you sleep also.

[@winnievalerie4547]

Dr. I do suffer to fall sleep after have hysterectomy surgery in Oct 2020 and then have acute ischemic stroke in June 2022. I try lots of KZbin how to get to sleep. Hope trying your this method can help. So sorry to add my comments of your speaking speed abit fast. I find difficult to hear properly to catch up

[@stevecochrane3120]

Great advice and it works! Takes practice but it works. Everyone I know seems to have a love affair with coffee. Many of my friends also report sleep issues. The coffee crowd is going to kill me for saying this but how about ditch the coffee altogether? It’s worth a try if it improves sleep. Just saying!

[@SmiljaRistic-do6jf]

može da se vidi. fotografija od vas projzvod

[@MelissaSzarka-cp2cv]

Yes. How did you Guess

[@jolie1327]

I have difficulty going to bed as early as I want. Very frustrating as I seem to space out 9-11 pm so going to bed later, which I do not want to do.

[@tomgnau]

The "bullshit" moment surprised me. 😆

[@bernardkung7306]

About recording dreams: I find that waking up enough to write down a dream makes it very difficult to go back to sleep again. Waking up that much means the whole sleep cycle (90 min) seems to be shot. If I spend 5 or 10 or 15 minutes recalling and recording my dream, it will be an hour to an hour and a half before I can fall back asleep again. Any recommendations, Dr Breus, on how to deal with this issue, without either abandoning my dream journal or losing sleep?

[@mairead354]

So we should stop drinking water after lunchtime? Am I understanding that correctly? That seems rather early?!

[@goddessandcuchi]

I have tinnitus and 1 gm melatonin and 4 gms glycine Any other suggestions???,

[@juliekane7210]

Yes take sleep aid plus the melatonin! I have the same thing going on .Sometimes I take the Benadryl but need two of them

[@KE-wt2fo]

Can you actually wash off all of the pesticidescom the peel?

[@janemasini356]

I suffer from sleep anxiety, is it ok to have decaffeinated tea or coffee past 2.pm?❤

[@TheSleepDoctor]

I guess, but why? If you know caffeine is not great for sleep anxiety. Have you ever tried mushroom coffee? It tastes great and has all types of adaptogens!

[@lrelliott83]

What if your chronotype does NOT accommodate your work schedule? I am a Wolf on an early bird schedule..... I am also a nurse that lives an hour away from work so there is that too. There are days that I don't see the sun AT ALL!...

[@TheSleepDoctor]

That’s a tough situation! As a Wolf on an early schedule, it can be challenging to find balance. Have you tried adjusting your sleep routine on days off or finding ways to get light exposure during breaks? Your well-being is important, especially in nursing! Good luck

[@shemekiagilmore8076]

Is it ok to drink the banana tea if I'm on a blood thinner like plavix.

[@TheSleepDoctor]

As long as your doctor says you can eat bananas, you can drink banana tea

[@beezee05]

Is there a trick (life hack) to waking up from the right sleep stage to feel rested. I go to bed the same time every night. 2 or 3 times a week a wake up from think is a deep sleep and feel sleep deprived despite sleeping a full night (7-8 hours).

[@abbyjiang]

Does match have caffeine?

[@debbiebianco1706]

I’ve tried it All

[@heialders]

So have I …. But 😢Nothing worked !

[@ROYALROCKETRONIN]

@@heialdersSame here……NOTHING works !!!! 😭😭😭😭

[@carolmorehead5507]

That’s a lot of things to do. 😮

[@InQuisiTiveCreation]

Diet and sleep video

[@marcspector9188]

How about some KOMBUCHA before bed/sleep time?

[@TheSleepDoctor]

I dont like the carbonation, it can cause gas at night

[@marcspector9188]

Thanks! :)

[@anncarroll201]

how far before bed do we drink banana tea?

[@dannymiller4136]

Dan Millerl

[@spanishfly7709]

My bedtime routine is nothing and I fall asleep between 4:30-7:30A.M.

[@RehabKuper]

I help prospective

[@angrytwizzlers4039]

Is there a formula for banana tea? for example: 2 cups of water per banana?

[@TheSleepDoctor]

you got it, 2 cups per bananna

[@drleo6409]

Doing Crunches in the street can cure staying awake

[@kristinekerr3688]

When you are suggesting, let’s say, remove your make up by 8PM at night… Is that for people that want to be in bed by 11 PM?

[@gerydblackmore5484]

coffee, caffeine 2PM????? what if you work shifts afternoons, nights and days all in the same week.. drink at least 5-6 coffee a day at least

[@warwickclark2143]

Drat… I was following this until it was boil all the magnesium out of a banana, indeed as boiling does, and enjoy your cup of banana skin heavy pesticide tea….. or a cup of caffeine via macha

[@Phyllida-r7n]

Use organic bananas and even then wash carefully.

[@TheBadMoJoe]

Why did you suggest matcha before bed? It contains caffeine!

[@SmiljaRistic-do6jf]

USDskup. Prevoz. Do Srbije. Kolko. bi mekoštalo. $ USrbiju kolka snaga nosivost. I brzina za. Starije. osobe pozdrav. Smilja. Ristic 5:30

[@LuisaReyes-no3gt]

🎉 first time I hear a doctor saying bullsh*t😂

[@Phyllida-r7n]

Disgusting example for a professional.

[@SmiljaRistic-do6jf]

Hvala na. Ljubaznosti. nisam. razumeo. Sta jeto90. Ispada. ne znam šta. Jeto $. €

[@smilesformiles7277]

The rest is good tho

[@sudarasananramanathan1111]

13

[@finnandcork]

no, coffee asap

[@susietube1]

Re the suggestions to read a book, write on a notepad - don't you need some fairly bright melatonin destroying light for that? Yet every sleep adviser I've come across recommends it.

[@TheSleepDoctor]

Not necessarily! Low, soft lights are a good choice if you need to read/jot down some notes in the middle of the night.

[@susietube1]

@TheSleepDoctor thanks for replying and for your ideas. True, i have a black cloth over my bedside lamp and seem to be able to get back to sleep after a quick bathroom visit during the night etc. Last night after 2 hours trying to first get to sleep I did get up and read a book for a few minutes with a tall lamp behind me directing light over my shoulder onto the page, and after that I fell asleep within half an hour.

[@wilmerhechanova7815]

aft❤

[@shaunaleessnackidies]

I thought you’ve said no water or fructose before bed? Banana tea?

[@GeraldineGallegos-nj4ze]

Here

[@marirothbauer5407]

Have a shot of Kraken Rum that will put you to sleep the best Rum Ever pure.