Dr. Bruce's 5 Steps to Better Sleep

A short video or article explaining the physiological and psychological benefits of sleep. Understanding this forms the foundation for behavior change.

If you're struggling with sleep issues, you may have underlying mental health issues. Talk to your doctor.

Wake up at the same time every day, including weekends, to regulate your body's melatonin production.

“When you wake up in the morning and sunlight hits your eye sends a signal to your brain to turn off the Melatonin faucet in your head but it sets a timer for 14 hours later so that way melatonin can start again.”

Avoid caffeine after 2 PM due to its long half-life. Implementation intention: If it's 2 PM, then I will switch to decaf or water.

“Caffeine is a half-life of between six and eight hours depending upon how fast of a metabolizer you are so if you stop at two eight hours later is 10 which is roughly when many people are thinking about heading to bed”

Stop alcohol consumption three hours before bed and limit intake to two drinks with water in between.

“Alcohol while it makes you feel sleepy and it turns out it's the number one sleep aid in the world it's terrible for Sleep Quality”

Exercise daily, but stop four hours before bedtime.

“You don't want to do it too close to bedtime so step number four is to exercise daily but to stop four hours before bed”

Take 15 deep breaths upon waking.

“Swing your legs over the edge of the bed sit there and take 15 deep breaths this helps bring you present allows you to get more alert and function for the day”

Drink 15 ounces of water after waking up.

“Take 15 ounces of water and Slug It most people don't know but sleep in and of itself is a dehydrative event so hydrating before you caffeinate turns out to be a really important factor”

Get 15 minutes of sunshine in the morning.

“Go outside if it's not too cold and get 15 minutes of sunshine 15 minutes of sunlight will trigger your brain to stop producing melatonin and 15 minutes is just the right amount of time for your body to produce vitamin D”