5 tips for better sleep

If you struggle to get enough rest, you’re not alone. Fortunately, there are a variety of ways to get better quality sleep...and MORE of it. Join Dr. Michael Breus as he discusses the idea of "sleep hygiene," as well as the five habits you should be practicing to get high-quality, restorative sleep.

0:00 Why Wake-Up Time Is So Important
0:10 Step 1: Wake up time
0:45 Step 2: Caffeine
1:11 Step 3: Alcohol
1:57 Step 4: Exercise
2:10 Step 5: 5-15s
2:57 Final Thoughts

😴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.

#sleepbetter #sleeptips #sleep

[jliller]

My personal tip, especially for people with ADHD or other over-active brains that have trouble winding down at bedtime: as many days as possible set aside time before bed to read a book. I find it's an effective way to mentally wind down.

[BecomeStemceldonor]

1. Wake up at the same time every day
2. Stop caffeine by 2 P.M
3. Stop alcohol 3 hours before bed (and limit yourself to 2 drinks)
4. Stop exercising 4 hours before bed
5. Do the three 15's

[josephinelai]

Thank you for sharing. Good to find your channel and learn a lot.

[johnbeven]

A fountain of knowledge. and thank you for sharing:

[sartemisa]

The videos are so amazing, full of details + Dr. energy that I forget to like, comment, etc.

Thanks

[valeried]

Wonderful tips! I do stop caffeine by 8 AM. Yep that early! I cannot wait to try the three fifteens!

[janegao]

Thanks for the video. I will try it today!

[downtoearth]

Thank you Doctor your absolute good for me. Be well Dr Breus.

[dardar]

Dr. B always helping us with getting better

[TheMaares]

Thanks for your advice ..starting much better now

[georgi]

Thank you for the advice. I have Nocturia. Do you have any suggestions to prevent/cure it please?

[luporis]

What also helped for me is to reduce nicotine at least 3 hours before bedtime. Maybe someone disagree with me here but it helped me get more calm before bedtime. I guess it depends on your nicotine dependency

[freebirdy]

If I wake up and it's already light, I feel like I wasted most the day. I love the dark before dawn. Not sure what that says about my circadian rhythms...

[IRiksta]

Could you swap the going outside for sunlight to 15mins in front of an SAD lamp in the darker mornings?

[robertmackenzie]

Excellent presentation. Every sentence to the point.

[mdavis]

Uhhh, what if your normal wake up time is before sunrise? Is that going to make it more difficult to sleep at night?

[gailsmith]

Not possible to get 15 min of sunshine first thing as we live up north and starting in Sept, sun doesnt come up until 7 and later . HELP! What to do?? And most days here theres no sunshine in the morning.

[nathanhallisey]

I wake up hours before the sun comes up during the week. I get up two hours later at 6am on the weekend.

[maxmoore]

Thank you Michelle Bruce,

First thing is that I don’t get enough time to do the three 15s reason is I have to get ready work and take commute to work. And second is I wake up around 7:00 Sunday, Monday, Tuesday, Thursday, Friday, and Sunday. on the other hand I wake up around around 6:00 on Wednesday. And regardless to caffeine I’ve been timing my coffee intake to at 8:00 am then in the afternoon soda til I go to bed. And with my workouts I sometimes workout around 1:00 pm til 4:00 pm. So with all that said any suggestions?

Thanks again,
Max Moore

[robingross]

I am never sure about ‘timing’ to expose eyes to the sun (3-15s). If winter sun comes up later than my wake up time. And now this summer I am in a place that the sun doesn’t come over bluff until 8.30. It must be direct, not indirect, sunlight I assume?