How To Sleep...Better

Summary

Dr. Michael Bruce's sleep mastery course offers insights into achieving better sleep. It discusses the sleep hormone melatonin, the five stages of sleep, and the importance of natural sleep. The course introduces the concept of chronotypes, emphasizing that the '8-hour sleep' myth doesn't apply to everyone. It also highlights the 'Power Down Hour' for relaxation before sleep and provides tips for a productive morning routine, including hydration, sunlight exposure, and exercise. Additionally, it suggests stress relief practices like journaling and breathing techniques to improve sleep quality.

Takeaways

• 💊 Dr. Michael Bruce advises against long-term dependency on melatonin pills for sleep, as they may become ineffective over time.
• 🛌 Sleep medications should be used as a temporary aid to break an unhealthy sleep cycle, not as a long-term solution.
• 🌙 Understanding the five stages of sleep is crucial for achieving quality rest: Stage 1 (light sleep), Stage 2 (deep sleep), Stages 3 & 4 (physically restorative), and REM (mentally restorative).
• 🧠 REM sleep is vital for memory consolidation and dream occurrence, and during this stage, the body is temporarily paralyzed to prevent acting out dreams.
• 🕒 Each sleep cycle is approximately 90 minutes long, with deep sleep stages more frequent in the first half of the night and REM sleep in the second half.
• 🕒 Chronotypes are our natural sleep tendencies, affecting not just sleep times but also appetite and exercise preferences.
• 🌅 Establishing a 'power down hour' before bed can significantly improve sleep quality by reducing screen time and engaging in relaxing activities.
• ☀️ A productive morning routine, including hydration, sunlight exposure, and a nutritious breakfast, sets the tone for the day and supports overall health.
• 🏃‍♂️ Morning exercise can boost alertness and aid in fat burning, while resistance training is most effective when the body's core temperature is highest.
• 🧘‍♀️ Stress relief practices such as journaling, meditation, and breathing techniques can improve mental well-being and contribute to better sleep.

Q & A

What is Dr. Michael Bruce's view on using melatonin pills for sleep?

Dr. Michael Bruce suggests that melatonin pills should be used as a temporary aid to break an unhealthy sleep cycle rather than a long-term solution, as dependency can lead to the pills becoming ineffective over time.

According to Dr. Louis Bonavir, what should one do if melatonin doesn't work within the first week or two?

Dr. Louis Bonavir recommends stopping the use of melatonin if it doesn't show effectiveness within the first week or two.

What are the five stages of sleep as described in the script?

The five stages of sleep are: Stage 1 (light sleep where the brain transitions from awake to asleep), Stage 2 (accounts for 50% of the night and involves body maintenance), Stages 3 and 4 (physically restorative sleep, important for recovery and exercise benefits), and REM sleep (mentally restorative, involves memory consolidation and dreaming).

Why do we experience temporary paralysis during REM sleep?

The temporary paralysis during REM sleep is a natural mechanism to prevent us from acting out our dreams.

What is a chronotype and how does it relate to sleep?

A chronotype is an individual's natural tendency to sleep and be awake at certain times, influenced by underlying circadian rhythms. It affects not only sleep times but also appetite, the best time for exercise, and more.

What are the four chronotype categories mentioned in the script?

The four chronotype categories are Bears (55% of the population), Wolves (night owls), Dolphins (inconsistent sleepers), and Lions (early birds).

What is the 'Power Down Hour' and how is it beneficial for sleep?

The 'Power Down Hour' is a dedicated hour to relax and wind down before sleep. It involves turning off screens, attending to hygiene, and engaging in relaxing activities like reading or meditation, which helps signal to the body that it's time to sleep.

Why is it advised not to drink coffee immediately after waking up?

Caffeine is less effective immediately after waking up because cortisol and adrenaline levels are naturally high. It's recommended to wait 90 minutes and limit coffee intake to three to four cups before 2 PM.

What is the significance of sunlight exposure in the morning routine?

Sunlight exposure in the morning helps regulate the circadian rhythm, boosts serotonin (the happiness hormone), and contributes to overall mood and well-being.

How does the script suggest managing stress and anxiety to improve sleep?

The script suggests various stress relief practices such as journaling, gratitude exercises, guided imagery, mental games, meditation, and breathing techniques to manage stress and anxiety, which can positively impact sleep quality.

Outlines

00:00

💤 Understanding Sleep and Melatonin

Dr. Michael Bruce, a renowned sleep expert, discusses the importance of sleep and the role of melatonin. He cautions against over-reliance on melatonin pills, as they can become ineffective over time. Instead, he suggests using sleep medications as a temporary aid to break an unhealthy sleep cycle. The paragraph delves into the five stages of sleep, emphasizing the significance of each stage for physical and mental restoration. It also introduces the concept of a chronotype, which is an individual's natural sleep tendency, and how it can affect various aspects of daily life.

05:02

🌙 The Power Down Hour and Morning Routine

The paragraph focuses on the 'Power Down Hour,' a period dedicated to relaxation and winding down before sleep. It outlines a personal routine that includes turning off screens, hygiene practices, and relaxation techniques. The speaker emphasizes the importance of a productive morning routine, highlighting the benefits of hydration, sunlight exposure, and cold showers. The paragraph also touches on the timing and benefits of coffee consumption, suggesting that it should be limited and consumed after a certain period post-waking to align with the body's natural rhythms. Additionally, it discusses the impact of exercise on alertness and the optimal times for different types of workouts based on one's chronotype.

10:04

🧘‍♂️ Stress Relief Practices for Better Sleep

This paragraph discusses various stress relief practices to improve sleep quality. It starts with the concept of a worry journal, which helps in organizing and addressing concerns. The paragraph then introduces the idea of a gratitude journal, which encourages focusing on positive aspects of life. Other techniques mentioned include guided imagery, mental games like counting backward, and meditation. The speaker also recommends the four-seven-eight breathing technique and deep diaphragmatic breathing as methods to calm the mind. The paragraph concludes with a reminder on the importance of consistency in sleep and wake times for effective personal development and stress management.

Keywords

💡Melatonin

Melatonin is a hormone that regulates sleep-wake cycles, commonly referred to as the 'sleep hormone.' In the video, it is discussed as a popular over-the-counter supplement for people with sleep issues. However, Dr. Bruce cautions against its overuse, explaining that it might become ineffective over time, highlighting the importance of natural sleep rather than dependency on medication.

💡Sleep Cycle

A sleep cycle refers to the sequence of stages that a person goes through during one night of sleep. The video explains that there are five stages of sleep, including REM (Rapid Eye Movement) sleep, which is crucial for memory consolidation and mental restoration. Understanding sleep cycles is key to improving sleep quality, as the video suggests that optimizing these cycles can lead to better restorative sleep.

💡Chronotype

Chronotype is an individual's natural preference for sleep and wake times, which is influenced by the body's internal circadian rhythms. The video mentions that there are four chronotypes: Bears, Wolves (night owls), Dolphins (inconsistent sleepers), and Lions (early birds). Knowing one's chronotype can help in structuring sleep schedules that align with one's natural sleep tendencies, thus improving sleep quality.

💡REM Sleep

REM stands for Rapid Eye Movement, one of the deepest stages of the sleep cycle where dreaming and memory consolidation occur. The video points out that during REM sleep, the body is temporarily paralyzed to prevent acting out dreams, which is a natural mechanism to ensure safety. It also mentions that acting out dreams could be a sign of REM behavior disorder.

💡Power Down Hour

The 'Power Down Hour' is a concept introduced in the video as a dedicated time for relaxation and winding down before sleep. It involves activities like turning off screens, hygiene routines, journaling, and relaxation exercises. This practice is emphasized as a significant contributor to better sleep hygiene and is personalized to fit individual needs, as demonstrated by the script's narrator.

💡Circadian Rhythms

Circadian rhythms are the body's internal processes that follow a natural, roughly 24-hour cycle, regulating sleep and wakefulness. The video explains that these rhythms are influenced by external factors like sunlight and can be disrupted by behaviors such as screen time before bed. Aligning with one's circadian rhythms is crucial for maintaining healthy sleep patterns.

💡Blue Light

Blue light is a type of visible light emitted by screens of electronic devices. The video discusses how blue light suppresses melatonin production, which can interfere with sleep. It is recommended to avoid blue light exposure in the 'Power Down Hour' to improve sleep quality, although the narrator admits to an exception with TV screens not affecting their sleep.

💡Morning Routine

A morning routine consists of a series of activities done upon waking to start the day productively. The video emphasizes the importance of hydration, sunlight exposure, and exercise in the morning routine, which can positively impact mood, energy levels, and overall health. It suggests that these practices can enhance the effectiveness of the rest of the day.

💡Stress Relief Practices

Stress relief practices are methods used to reduce anxiety and stress, which can negatively affect sleep. The video mentions several techniques such as journaling, guided imagery, and breathing exercises. These practices are highlighted as essential for mental well-being and can contribute to better sleep by calming the mind before bedtime.

💡Consistency

Consistency in sleep and wake times is emphasized in the video as a key factor in improving sleep quality. It suggests that maintaining regular sleep schedules, even when incorporating new sleep hygiene practices, is crucial for effectiveness. The video encourages viewers to be consistent with their sleep habits to experience the benefits of the discussed techniques.

Highlights

Dr. Michael Bruce, a renowned sleep doctor, offers a 30-day course on mastering sleep.

Melatonin pills are not the ideal solution for sleep issues and can become ineffective over time.

Sleep medications should be used to break unhealthy sleep cycles, not as a long-term dependency.

Dr. Louis Bonavir suggests stopping melatonin use if it doesn't work within the first week or two.

There are five stages of sleep, including REM sleep, which is crucial for memory consolidation and dream occurrence.

During REM sleep, the body is temporarily paralyzed to prevent acting out dreams.

A chronotype is an individual's natural sleep tendency, which affects sleep times, appetite, and exercise preferences.

The common belief of needing eight hours of sleep is not universal and can vary by chronotype.

The 'Power Down Hour' is a dedicated time for relaxation and winding down before sleep.

Avoid screens during the Power Down Hour as blue light can suppress melatonin production.

A productive morning routine can significantly impact the rest of the day and includes hydration and sunlight exposure.

Cold showers can provide a burst of energy and are part of a healthy morning routine.

Avoid drinking coffee immediately after waking up due to high adrenaline levels in the morning.

Exercise timing can be optimized based on chronotype, with morning runs being beneficial for fat burning.

Resistance training is most effective when the core body temperature is highest, which varies by chronotype.

Muscle relaxation techniques like the supine spinal twist can improve sleep quality by relieving muscle tension.

Stress relief practices such as journaling, guided imagery, and meditation can contribute to better sleep.

Consistency in sleep and wake times is crucial for seeing improvements in sleep quality.

The 'Power Down Hour' is highlighted as an effective habit to adopt for better sleep.

Transcripts

dr michael bruce america's most renowned

sleep doctor has a 30-day course on the

mastery of sleep this

is how to sleep

better

[Music]

now let's start off with the famous

sleep hormone melatonin now i wouldn't

be surprised if you took melatonin pills

because that seems to be the go-to

solution for people who don't get the

best sleep that's not the most ideal

solution and here's why you may take one

and it might work but then a couple

nights later you take another one and

start as effective so what you do is you

take another one and then another and

then another and the cycle keeps going

until the pills are just completely

ineffective

according to dr bruce most sleep

medications should be an aid to breaking

an unhealthy sleep cycle and not

something you depend on johns hopkins

sleep expert dr louis bonavir says

if melatonin doesn't work for the first

week or two then stop using it dr bruce

says the same about other

over-the-counter sleep medications the

point is your sleep should be natural

you shouldn't be needing much if any

medication or aid to help you get it but

first let's talk about how sleep

actually works there are five stages of

sleep stages one

two three and four and then rhyme c

yeah it's not it's not the most creative

uh naming system anyway stage one is

short it's simple it's all about your

brain going from awake to asleep stage

two though is about fifty percent of the

entire night it's where basic regulatory

maintenance of the body takes place

stages three and four are your

physically restorative sleep so if

you're an athlete or you play a sport or

exercise or read anything anywhere about

exercise you know that sleep is

important for your recovery and that's

where this comes from or this is where

that comes from anyways you get the

point finally the stage that personally

interests me the most rem sleep or rapid

eye movement sleep now this is your

mentally restorative sleep this stage is

when our brains move information from

short-term memory into long-term memory

dreams happen during the stage two oh

and get this you're completely paralyzed

during this stage of sleep and here's

why it's so that you don't act out your

dreams so if you're acting out your

dreams you should probably visit the

doctor and i mean that like seriously

because you could have rem behavior

disorder which is a precursor to

parkinson's syndrome la samaha it's not

really a great thing to have so just go

get checked out and rest all our hearts

please and thank you anyways moving on

to sleep cycles each sleep cycle is

about 90 minutes long now stages three

and four occur more frequently during

the first half of the night and rem

sleep occurs

in the second half of the night now

here's something you didn't know you had

a chronotype a chronotype is behavioral

manifestation of underlying circadian

rhythms of myriad physical processes in

english a chronotype is your body's

natural tendency to sleep at a specific

time in the day your chronotype doesn't

just affect your sleep times though it

also affects your appetite the best time

to exercise and more so how do you find

out what your chronotype is it's simple

you just have to answer a few questions

i'll have to link in the description to

the quiz that i took in case you want to

follow along and learn more about your

own chronotype in case it's not the same

one i have which brings me to the actual

prototypes they are four bears which is

about 55 of the population wolves which

are otherwise known as the night owls

dolphins which are the inconsistent

sleepers and finally lions the early

birds now everyone everywhere including

me before this course thought that you

needed eight hours of sleep to function

properly throughout your day but

apparently that isn't the case for

everyone i'm a bear

my chronotype says i'm a bear bears

typically go through five sleep cycles

and since each one equates to 90 minutes

that's 450 minutes or seven hours and a

half now factor in 20 minutes for

falling asleep and that's seven hours

and 15 minutes so if you ever wondered

where the eight hour standard came from

there you go now like i said about 55

percent of people are bears but door if

you're not i'll still put in the

information just screenshot your

chronotype support and move along let me

introduce you to the power down hour now

this is personally for me probably the

biggest takeaway i got from this course

as the name suggests it's an hour

dedicated to relaxing and well

powering down by the end of four weeks

is what my power down hour looked like

all screens would be off by the start of

the hour since blue light suppresses the

body's release of melatonin and nearly

every screen ever emits blue light

anyways i take care of my hygiene and

all that and then read for the first 20

minutes i'll then journal for 10 to 15

minutes and finally i'll either listen

to some quran as i try to fall asleep or

i'll just try to fall asleep sometimes

though i watch the office now i know i

said all screens off but to be honest

for me the benefits outweighed the

damage for some weird reason the blue

light emitted from my tv did not affect

my sleep at all but the blue light from

my phone was really noticeable i just

couldn't tell the difference until i

actually stopped now the course said

that you should take up the first 20

minutes taking care of things that make

you anxious so stuff like laying out

your work clothes or preparing some type

of agenda for the next day now those

things don't make me anxious but if they

do to you then you should probably take

care of them the next 20 minutes is for

taking care of hygiene so stuff like

taking a hot bath or brushing your teeth

or i don't know washing your hair

etc okay etc

okay

finally the last 20 minutes is for

complete relaxation so stuff like

reading meditation sleep exercises

whatever it is now i know what i

described is completely different than

what i actually do but i'm a big

believer in personal development being

custom i don't think there's always

going to be a one-size-fits-all

type of instruction that's why i take

all this sort of info as a guideline

instead of just blindly following what

they say what i do works for me and it

really fits what i'm aiming to achieve

and so i'm winning now moving on to the

morning routine every successful person

ever will always emphasize the

importance of a productive morning

they'll also often emphasize the impact

it has on the rest of your day so let's

go you should start by drinking some

water hydration is really important to

you because apparently you lose one

liter of water every night during sleep

next up and i can't stress the

importance of this get sunlight now i

personally really haven't mastered this

habit because i'll get up i'll drink

water i'll do all the other habits i

mentioned but then that sunlight part

i'll just miss it or i'll feel too lazy

something i just i didn't do it often

but trust me when i did do it i did feel

the difference sunlight exposure helps

with your circadian rhythm and it's just

generally

healthy you know vitamin d and all that

i'm no doctor anyways i was actually

really curious on why it was such a game

changer and that's because it actually

boosts serotonin which is the happiness

hormone it basically stabilizes things

like our mood our feelings of well-being

and our happiness in general next if you

can take a cold shower now cold showers

are known to be a great zap of energy

for anyone who needs it in the morning

again all these habits should be custom

to you try them out what works works

what doesn't just actually give them a

chance now i have to really pause here

listen listen carefully don't drink

coffee when you first wake up i know i

said personal development is custom but

this part is biological and based on

neuroscience so it's not personal

preference just please listen horses all

and adrenaline levels are way too high

in the morning for caffeine to even work

if you wait 90 minutes and then have

your first cup of coffee it may actually

be all you need but in case it's not

then three to four cups of coffee should

be the limit and you should have them

all before 2pm this is assuming you're

going to sleep between 11pm and 12am now

you could replace your coffee in the

first 30 minutes of your morning with a

healthy nutritious breakfast try to make

your breakfast about 50 protein 50 carbs

but don't worry about being super

accurate i think you should focus more

on quality so having things like eggs

and avocados instead of chips and

grilled cheese sandwiches and all that

because that is a recipe for this word

that i can't pronounce now moving on to

exercise starting off with morning runs

if you're looking to burn fat then you

should probably do your morning run

about 30 minutes after you first wake up

evening runs on the other hand suppress

your appetite if that's what you're

looking to do in general morning

exercise is great for you because it

increases alertness like i said before

exercise is based on your chronotype for

bears it's either at 7 30 am assuming

you woke up at 7am or at noon for the

other chronotypes here are the best

times for you

resistance training on the other hand is

most effective when your core body

temperature is at its warmest again this

depends on your chronotype so for bears

it's between four and seven pm now

personally i haven't ever tried going to

the gym before four to seven pm but

there are tons of studies that support

the idea of efficient resistance

training with warm core body

temperatures anyways it's the most

efficient but if you can't well

it's

i'm sure it's fine now there are a bunch

of muscle relaxation techniques that you

can do techniques like the figure four

stretch the supine spinal twist and the

savasana i think i pronounce that

properly all help really relieve tense

muscles which not so surprisingly impact

the quality of your sleep i've tried

them all and i can honestly say the true

gem is the supine spinal twist all this

yoga shit's kind of new to me and it's

not really my thing as of right now but

trust me this exercise

will give you a new back i'll put links

in the description to guides on how to

do the other exercises but i'll just

focus on this one because it's what

worked for me i just want to give you

the most value i can in the shortest

time possible so for this exercise you

have to lie on your back on the bed bend

your knees roll your knees to the right

and turn your head to the left you'd

count for six breaths and then switch

you'll feel like bubble wrap but trust

me

feeling is amazing now i get that

unfortunately many many people suffer

from things like anxiety depression

stress and other things that can really

be a mental strain and so that's why i'm

gonna give you as many stress relief

practices as i can the first

a worry journal now if you've been

exploring the self-help world for a

while then you know how

beneficial journaling can be but many

people exaggerate it and can strike fear

into beginners because they make it

sound like they're writing a book it can

be a sentence or two or half a page as

long as you're getting something out of

your mind and onto the paper create a

table with two columns one labeled worry

and the other labeled solutions the goal

isn't to resolve every worry in your

mind but it's to move closer to a

solution or at least to put a step into

your plan because if anything gives us

peace of mind it's definitely certainty

so for example i could worry about porn

infecting every male or female that has

ever been exposed to it and has

attempted indulging it

but a step in the direction of the

solution

is educating people on what it does and

how to stop the second stress relief

practice and it's one that i stuck with

is a gratitude journal it's as simple as

writing five or more things that you're

grateful for every single day trust me

as soon as you contemplate the number of

things that you can be grateful for

you'll find it impossible to run out of

things that you're grateful for the

third one is guided imagery and it's not

really my thing but there are tons of

audios on youtube the fourth is actually

a bit stupid and it's playing mind games

on yourself one of the best mind games

you could play on yourself is counting

backwards from 300 in threes it keeps

your mind so busy that does not have the

mental capacity to race and think about

like a million other things by the way

the reason your brain races so much at

night is probably because it didn't have

enough time during the day to do that so

if you're too busy trying to take care

of a million things don't forget to take

care of yourself first now the fifth one

is meditation and meditation is an

entire world on its own so i don't think

i can do it justice just yet but

hopefully in the future i'll be able to

do that the sixth practice is the four

seven eight breathing technique you

breathe in for four seconds you hold

your breath for seven seconds and then

you exhale completely in 8 seconds

emphasis on the completely because most

people don't completely breathe out all

the air they just adhere finally the

seventh practice is deep diaphragmatic

breathing which is basically just a deep

inhale then a really slow exhale i think

the real benefit of this one is focusing

on completing the technique and not

actually completing the technique now

all the things i said in this video are

completely useless unless you one apply

and two stay consistent or at least try

to be the single most important thing is

to stay consistent with your sleep wake

times if you apply the changes that i

mentioned then you will actually see a

difference just like i did but again i

repeat you don't have to do everything

doing everything is great sure but it's

not really ideal like i said i'm a big

big believer of personal development

being custom of course thinking the path

of resistance is great but there should

always be a balance and only you can set

that type of balance if i had to choose

one thing for you to come out of this

video with it would probably be the

power down hour it's great it's really

really effective and here's a small tip

if you're ever in a rush to form any

habits just start with making it a must

make it a must make it a must make it a

must and inshallah i guarantee that you

will be able to slowly solidify it i'm

not at 5 million subscribers just yet

but i promise i'll remember you when i

get there so like this video if you did

and subscribe if you'd like to i don't

really care as long as you got the value

and benefit i was trying to provide oh

yeah yeah take care