About this Video

• Video Title: My ULTIMATE Senior Guide to Stop Waking Up at Night
• Channel: Sleep Doctor
• Speakers: Dr. Michael Bruce
• Duration: 00:08:14

Introduction

This video provides a step-by-step nighttime routine to help seniors improve their sleep and stop waking up during the night. Dr. Michael Bruce, the Sleep Doctor, outlines a schedule of actions to take 8, 4, 3, and 1 hour before bedtime, along with a personal nighttime routine and supplement suggestions.

Key Takeaways

• Determine your ideal bedtime: Use a sleep quiz (link provided in the description) to find your chronotype and optimal sleep schedule.
• 8 hours before bed: Stop caffeine consumption due to its long half-life.
• 4 hours before bed: Stop exercising to allow your body temperature to cool down. (Note: Regular exercise is crucial for good sleep.)
• 3 hours before bed: Stop alcohol (it disrupts restorative sleep) and limit food intake. Stop consuming fluids to minimize nighttime bathroom trips.
• 1 hour before bed (power-down hour): Dedicate 20 minutes each to finishing tasks, hygiene, and relaxation techniques (meditation, warm compresses, breathing exercises, etc.).
• Supplements: Consider CBN (3-5mg) to reduce awakenings and melatonin (0.5-1mg) 90 minutes before sleep to regulate the circadian rhythm.
• Consistency is key: Building consistent routines is essential for better sleep.

The video recommends two supplements to aid sleep:

CBN (Cannabinol): The speaker suggests CBN may help reduce nighttime awakenings due to its effects on the endocannabinoid system, neurotransmitters, and inflammation regulation. It interacts with CB-1 and CB2 receptors to stabilize sleep cycles, potentially increasing slow-wave sleep and reducing sudden wake-ups. CBN also has anti-inflammatory and pain-relieving effects, potentially lessening discomfort-related awakenings, and mild anxiolytic and muscle-relaxing effects to reduce stress-induced wake-ups. The recommended starting dose is 3-5 milligrams.

Melatonin: Melatonin helps regulate the circadian rhythm and promotes deep sleep, making wake-ups less frequent. It also helps lower nighttime cortisol and stress levels, preventing sudden awakenings, and offers anti-inflammatory and antioxidant benefits to reduce discomfort-related wake-ups. The recommended dose is between 0.5 and 1 milligram, taken approximately 90 minutes before bedtime.