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.

πŸ“Ί For some of Dr. Breus's advice on what to do when you can't fall back asleep, watch our video:
πŸ‘©πŸ»β€πŸ’» One of the big things that dictates when we feel ready for bed is our chronotype. Take our quiz to discovery your chronotype and, most importantly, how to get the most out of it:

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0:00 Introduction
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

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About the Author: Joy Packard


  1. 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

  2. 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.

    1. He’s contradicting himself. β€œNo caffeine after 2 pm…But, also drink some caffeine just before bed!”

  3. 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.

    1. 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?

  4. 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

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

  6. 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?

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

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