Are you tired of struggling to get a good night’s sleep? Well, look no further because in this video, Magnus Lygdback sits down with the Sleep Doctor, Dr. Michael Bruce, to discuss the best practices and habits for improving your sleep. Dr. Bruce, a sleep expert with over 20 years of experience, shares valuable insights on the importance of sleep and its impact on various aspects of life. He introduces the concept of a “power down hour” before bedtime, where you divide the hour into three 20-minute segments for different activities.

They also discuss the similarities between exercise and sleep, including the importance of having the right equipment, such as mattresses and pillows, for optimal sleep quality. Dr. Bruce even shares tips on optimizing your morning routine, including deep breathing, drinking water, getting sunlight, and exercising. This video, sponsored by LMNT and Element, offers a wealth of information and practical advice to help you optimize your morning routine and improve your sleep quality. So, get ready to change your life with these powerful tips from Dr. Bruce and Magnus Lygdback!

Optimize Your Morning Routine with Tips from Dr. Bruce

Introduction to Dr. Bruce

Dr. Bruce is a sleep expert with a PhD in clinical psychology and board certification in clinical sleep disorders. He has a wealth of experience in the field of sleep medicine and has worked with various clients, including those who seek help with their sleep difficulties. With his expertise and knowledge, Dr. Bruce has valuable tips and insights on how to optimize your morning routine for better sleep and overall well-being.

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Importance of a Morning Routine

Having a consistent morning routine can set the tone for the rest of your day. It helps you start your mornings on the right foot and can have a positive impact on your productivity, mental and emotional well-being, and overall health. Establishing healthy habits in the morning can contribute to a more balanced and fulfilling life.

Segmenting the Morning Routine

Dr. Bruce suggests segmenting the morning routine into three 20-minute segments. This approach allows for a well-rounded and balanced routine that incorporates different activities to prepare your mind and body for the day ahead. By dividing your morning into these segments, you can focus on specific tasks and make the most of your time.

Power Down Hour

The power down hour is the hour before bedtime, and it is crucial to prepare your mind and body for sleep. Dr. Bruce recommends breaking this hour into three 20-minute segments: relax, reflect, and recharge. During the relax segment, you can engage in activities that help you unwind and calm your mind. In the reflect segment, you can spend time reflecting on your day, practicing gratitude, or engaging in journaling. Finally, during the recharge segment, you can focus on self-care activities, such as reading a book, taking a warm bath, or practicing meditation or deep breathing exercises.

The Role of Exercise in the Morning Routine

Exercise plays a significant role in both sleep and overall well-being. Dr. Bruce highlights the similarities between exercise and sleep and emphasizes the importance of having the right equipment for optimal sleep quality. Just like you wouldn’t run a race without the proper shoes and attire, you should prioritize having a comfortable and supportive mattress and pillow for a restful night’s sleep. Dr. Bruce also provides recommendations for incorporating exercise into your morning routine, such as stretching, yoga, or low-impact workouts.

Drinking Water

Drinking water in the morning has numerous benefits for your health and well-being. It helps hydrate your body after a night of sleep and boosts your metabolism. Additionally, staying hydrated can improve cognitive function and mental clarity throughout the day. Making it a habit to drink a glass of water as part of your morning routine can set you up for a day filled with vitality and energy.

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Getting Sunlight

Exposure to sunlight in the morning is crucial for setting your circadian rhythm and increasing vitamin D levels in your body. Natural sunlight helps regulate your sleep-wake cycle and promotes the production of serotonin, a hormone associated with mood and well-being. Spending time outdoors in the morning can also boost your energy and overall mood, making it an essential component of your morning routine.

Deep Breathing

Deep breathing exercises have numerous benefits for both your physical and mental well-being. They help calm the mind, reduce stress, and improve focus and mental clarity. Deep breathing promotes relaxation and can create a sense of peace and calmness, which can aid in better sleep quality. Incorporating deep breathing exercises into your morning routine can help you start your day with a clear and focused mind.


Optimizing your morning routine is key to ensuring a successful and well-balanced day. Dr. Bruce’s tips, such as segmenting your routine, practicing a power down hour, incorporating exercise, drinking water, getting sunlight, and practicing deep breathing, can significantly enhance your morning routine and overall well-being. By being consistent and personalizing your routine to suit your needs, you can optimize your mornings and set yourself up for success in all areas of your life. Take action now and experience the transformative power of a well-structured and intentional morning routine.