The ULTIMATE night routine to fall asleep fast

Establishing a nighttime routine is key. Sleep is not an "on-off" switch, but rather, something you need to prepare for throughout the evening -- even throughout the day! Sleep expert, Dr. Michael Breus, likens this to giving yourself a "runway to land the plane."
In this video, Dr. Breus tells you the best time to drink your first cup of coffee, when to exercise, and why carrying around a 40 oz Stanley mug is actually good for you. Then, he explains some of his best tips for winding down in the evening, including why you should take a deliberate 60 minutes to prepare for bed, why an analog alarm clock is best, and why it is OKAY to have a TV in your bedroom.
📺 For some of Dr. Breus's advice on what to do when you can't fall back asleep, watch our video: • How to fall back aslee...
🧑🏻‍💻 Take our Sleep Quiz to receive some of Dr. Breus’s personalized sleep recommendations and begin your journey to better sleep! sleepdoctor.com/
0:00 Why a nighttime routine is KEY
0:57 When you should drink your first cup of coffee
1:55 Getting enough sunlight in the morning
2:49 Staying physically active
3:28 Stay hydrated throughout the day
4:12 When to stop your caffeine
5:07 "Habit of the month club"
5:37 Alcohol
6:57 Exercising at night
7:40 The Power Down Hour
9:45 Evaluate your bedroom environment
11:15 Adding a notepad to your bedside table
11:46 Sleeping with the TV on
12:39 The ONE thing you need to know
😴 Michael Breus, Ph.D., is a double board-certified clinical psychologist and sleep expert. He's been in practice since 1999 and helped thousands of patients improve their sleep. Dr. Breus has written five books on sleep and conducted over 1,000 interviews to the press and public.
#fallasleep #sleeptips #sleepbetter

[@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

[@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.

[@kellysites6164]

Super fantastic video. Thank you so much.

[@lucymileo2862]

Great info. Thanks.

[@charlenemason3136]

Thanks! Great information!

[@maxlinesartist]

Thanks doctor for the tips great work ! very helpfull

[@ronkeokusanya480]

Very helpful. Thank you Doc.❤

[@user-zp6re3er5d]

Thanks 4 tips

[@karenscookingkorner]

Phenomenal! Thank you!

[@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!!

[@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!

[@jogindarmatharu]

Useful Tips.

[@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

[@Amy-tl2xe]

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

[@kristienerhinehart4524]

This was so very helpful. Thank you!

[@TheSleepDoctor]

Glad it was helpful!

[@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!

[@samrogers9515]

thank you

[@CathyWatkins-ie7ym]

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!

[@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.

[@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.

[@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!

[@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!!

[@user-tq5jd8le8g]

so interesting, thanks for sharing

[@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.

[@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

[@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

[@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?

[@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!”

[@5u5annah]

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

[@Drobalar-Drsebi]

*MR OBALAR* ON KZbin CURED ME TOTALLY……

[@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

[@genesearch5676]

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

[@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.

[@donnaten2]

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

[@kimberly-abriefongrief7777]

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

[@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.

[@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.

[@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 :(

[@SmiljaRistic-do6jf]

može da se vidi. fotografija od vas projzvod

[@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.

[@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.

[@marcspector9188]

How about some KOMBUCHA before bed/sleep time?

[@tomgnau]

The "bullshit" moment surprised me. 😆

[@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

[@mairead354]

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

[@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.

[@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

[@debbiebianco1706]

I’ve tried it All

[@heialders]

So have I …. But 😢Nothing worked !

[@CathyWatkins-ie7ym]

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

[@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.

[@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).

[@carolmorehead5507]

That’s a lot of things to do. 😮

[@InQuisiTiveCreation]

Diet and sleep video

[@goddessandcuchi]

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

[@loreleidenton7000]

❤

[@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?

[@user-ev4ie2wx7k]

O.

[@josiaghylnd2024]

Narcolepsy?

[@sudarasananramanathan1111]

13

[@anncarroll201]

how far before bed do we drink banana tea?

[@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!

[@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?

[@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

[@zarimohammadinia2120]

🙏🌱🌿

[@TheBadMoJoe]

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

[@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

[@user-ev4ie2wx7k]

Use organic bananas and even then wash carefully.

[@spanishfly7709]

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

[@smilesformiles7277]

The rest is good tho

[@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

[@angrytwizzlers4039]

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

[@TheSleepDoctor]

you got it, 2 cups per bananna

[@SmiljaRistic-do6jf]

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

[@smilesformiles7277]

No pun intended

[@LuisaReyes-no3gt]

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

[@user-ev4ie2wx7k]

Disgusting example for a professional.

[@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?

[@BEACHDUDE71]

3 am and I am watching this and 76F 😂

[@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.

[@SmiljaRistic-do6jf]

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

[@jeffl1944]

I drink espresso at night makes me sleep

[@TheSleepDoctor]

Thats weird

[@TheMamaAmmah]

Cussing? Why?

[@smilesformiles7277]

Also no crystal meth before bed! It can be a little over stimulating!

[@user-ev4ie2wx7k]

You’ll have a problem getting early morning sunshine in the UK! Get real, Dr.

[@TheSleepDoctor]

Buy a light box, simple solution. I am real.

[@TheCooldudesully]

Doc: get your shit done! Okay I believe you.

[@user-ev4ie2wx7k]

Please don’t be so rude. Try using correct English…..for a change.

[@user-ev4ie2wx7k]

Make sure the bananas are organic…or you’ll get a shedload of pesticides and other rubbish. Also, wash them well anyway!

[@TheSleepDoctor]

I think that is already in the video?

[@MsMiika13]

Just take magnesium supplements. Matcha has a TON of caffeine!!! Think Japanese Tea Ceremony. Poor suggestion.

[@smilesformiles7277]

Corno type shmono type

[@user-ev4ie2wx7k]

What are you on about?

[@NicholasDunbar]

You lost me at matcha tea.

[@palfon4539]

Hmm aren't banana peels full of pesticides and all?

[@liviapreda3681]

banana peeles ar full of pesticides

[@JT-ib8oo]

The profanity is unnecessary, especially for a person of your professional standing.

[@user-ev4ie2wx7k]

Well said re the profanity. Destroys credibility. “Bullshit” is a cheap populist method of promoting nothing, clearly demonstrating a lack of knowledge (or laziness) in usage of a beautiful language. Shame on you.

[@thekrutchinator]

How do you survive in this modern world if the word bs triggers you?

[@andreiiordache265]

stfu and grow up

[@stephanguitar9778]

Thats not "cussing" it's everyday speech. We are getting a massive favour here. Be tolerant to everyday language.

[@leonardothefabulous3490]

Am I so naive to think that I'm not the only person who doesn't "do" coffee? Sounds like Doc thinks everyone but me does. AND! Come on Doc-you really shouldn't be encouraging/promoting waste-especially plastic waste (even if it's recycling). Don't show people "trashing" water bottles-and it's illogical, as you first show someone filling up a reusable bottle-then throwing it away. Encourage REUSE-not "recycle'/trash!! Okay now some of my advice: Keeping track of your dreams and or thoughts is a lot easier if you have a record app on your phone: one button and al you have to do is speak. Or, use your voice option on an email to yourself-which is a great reminder tool.

[@user-xo5wf6bu6p]

Good more liquid at nite more pee🤦🏻‍♂️

[@sudarasananramanathan1111]

13