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The ULTIMATE night routine to fall asleep fast

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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.
📕 If you’re ready to take actionable steps to get better sleep, Dr. Breus has developed a 28-day Sleep Wellness Program just for you. With on-demand video, daily emails, and a Sleep Wellness Guide, his program uses science-backed techniques to improve your sleep in as little as three minutes per day! Learn more here: shop.sleepdoct...
➡️ Enter code SleepDoctorYT for 20% off!
0:00 Why a nighttime routine is KEY
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

Опубликовано:

14 авг 2024

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Комментарии : 158

@Jehdm 20 дней назад

Anyone else watching this at 2am because they can’t sleep?

@user-my3eu2hu1e 13 дней назад

Yes! MEEEE!!

@peteandtessTube 6 месяцев назад

Insomnia is an industry and I’m so glad that your video is legitimate and not just a sales pitch. You are taking your time to provide real advice and methods. I appreciate it and I hope others will as well. I just watched one called 5 Steps and after an hour he tries to sign you up for his 1000 coaching program. Viewer/buyer beware! In contrast your video is honest, valid and free. I have chronic insomnia. Most nights I just don’t sleep but about every third night I do. I’m retired now but at 75 I’ve had a successful marriage and career working two jobs and was awake most of the time. I do love coffee and I do drink water all day so your advice there is well taken. I do a lot of hiking and biking. I just try to see being awake as a fact of my life and try to make good use of it; play chess, read or listen to books and watch videos on RU-vid University. When my body/mind gets tired enough I go to sleep. If I get anxious about not sleeping or read about how important it is that just makes me anxious so I advise myself, Don’t Worry Be Happy and again Thank you for providing a very positive, honest and helpful video.

@TheSleepDoctor 6 месяцев назад

Thanks for sharing your story, and so glad this video has been helpful!

@Blinkers2007GameDev 5 месяцев назад

I love playing chess man

@kilgoretrout6810 Месяц назад

I also just wasted an hour on that trash 5 steps video

@KristinaRocks4506 5 месяцев назад

I love the “Habit of the Month” activity!! For me, it started with giving up my morning coffee which, I know, sounds insane. The easiest advice to implement was cooling down the bedroom. I like sleeping with my heating pad and/or an electric blanket and now those items have been put away.

@loreleidenton7000 6 месяцев назад

I LOVE this content. I have learned so much from you. For so many years my goal has been to wake up earlier and consistently. You spell things out so well. You provide scientific explanations. As a result of watching your videos, I'm having great success with my sleep quality. Thank you!!

@debmanrique6466 5 месяцев назад

Thank you! Sleeping with the TV on: such a big help to stop racing thoughts and anxiety. I listen to a nature documentary, closing my eyes and just hearing the words, and soon I'm...zzzzzzzzzzz

@TheSleepDoctor 4 месяца назад

I love it! -MJB

@BeAHappyCamper2Day 4 месяца назад

There's a lot of great sleep hypnosis. I use some hypnosis for chronic pain too.

@childset44 6 месяцев назад

Definitely will follow the coffee advice and ceasing caffeine at 2pm, and will get the sunlight, which is also a spiritual strategy. Love all your tips here and overall on chronotypes etc.

@JaxonSmithers 2 месяца назад

I drink coffee at 10 am or so and it still impacts my sleep negatively. Considering cutting it out altogether.

@tshandy1 6 месяцев назад

Great practical advice. I do a lot of this already, but not drinking coffee until 90 mins after wakeup: that seems quite impossible.

@MargaretCormack 2 месяца назад

agreed, re. the coffee!

@kippyc98 4 месяца назад

I know phones in bed are a no-no, but - I use a blue light filter and passively listen to 1. Yoga nidra, or 2. Podcasts that read books Google: podcasts for sleep). Get Sleepy & Send Me to Sleep are 2 of my favorites.

@QoheletMentorship 4 месяца назад

Hey doc! Wanted to say, you saved me so much time trying to figure this all out myself, and money consulting doctors in-person, and I seriously appreciate it. Despite being a wolf and needing to wake up before dawn at 4am daily, your videos, especially this one, have helped me not only improve my sleep, but radically transform it, and it has positively affected my entire life from occupation to ministry to recreation to relationships. The 20-20-20 concept was definitely the most effective. I don’t have ADHD, but I do have a hyperactive brain and am an Enneagram type 5 (thinker). Needless to say, my brain is a two-edged sword, and often is what keeps me up at night. “Positive distraction” was the real game changer. Thanks again, doc! I have recommended your channel and select videos to my business partners and mentors to use. Over time, the value they’re going to add will grow and grow!

@gregjohnson7270 2 месяца назад

Dr Bruce, you packed SO much info into 15 quick minutes, I wrote it all down and it's morning, so I'll decide which 2-3 habits to start today and especially thanks for describing the effects of alcohol on sleep. I'm not a regular drinker, but sometimes friends have wine or beer so I join in. And especially thanks for the insight of Magnesium in the banana peel, who knew?? I'll try my first banana tea tonight and one thought to perhaps suggest, I've learned from experience. If you're going to read a book read someing BORING, don't read a page turner novel, I would read a Jack Reacher novel, look up and it's 1 am, how did that happen? AND, it's hard to put down! SO, I read something intentionally boring and it makes me sleepy. ;D

@marydesiree2638 3 дня назад

Thank you, Doctor. Need all the help I can get!

@maxlinesartist 6 месяцев назад

Thanks doctor for the tips great work ! very helpfull

@sectionalsofa 6 месяцев назад

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.

@Apollo_Centauri 6 месяцев назад

He’s contradicting himself. “No caffeine after 2 pm…But, also drink some caffeine just before bed!”

@5u5annah 6 месяцев назад

There are some calming benefits which may outweigh the caffeine if taken in small doses

@patgollin9131 5 месяцев назад

Great ideas…hardest will be delaying coffee in the morning but it makes sense to try it.

@TheSleepDoctor 4 месяца назад

Go for it, its a game changer!!

@valeried2941 3 месяца назад

What great advice! I am a severe allergic asthmatic... It is spring and I am suffering so I turn to steroids, carefully prescribed and managed by my doctor...and used short term...They make all my symptoms so much better but have a horrible effect on my sleep. I use many of your tips anyway but find the breathing exercises to be invaluable and I have gotten great at sticking to a routine..Thank you for you wonderful tips!

@kellys6164 6 месяцев назад

Super fantastic video. Thank you so much.

@Amy-tl2xe 6 месяцев назад

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

@AmiCestLaVie 2 месяца назад

He means don't drink alcoholic beverages before bed

@markiemannetje 6 месяцев назад

Any good tips on handling shift work? I regularly work 7 nights in a row, sometimes for extended periods and have trouble adapting back to a daytime rhythm after working nights.

@user-zp6re3er5d 6 месяцев назад

Thanks 4 tips

@CatalinPopescuyy67328217ruyd 6 месяцев назад

Matcha before bed?! Matcha gives you energy because is ground powder of green tea.. That advice makes no sense. The rest of the video is great thumbs up.

@karenscookingkorner 6 месяцев назад

Phenomenal! Thank you!

@charlenemason3136 5 месяцев назад

Thanks! Great information!

@CathyWatkins-ie7ym 4 месяца назад

Excellent video !!!!! I REALLY needed this exactly right now. I’m going to try ALL of these tips……hopefully something will work and I will get some sleep soon. Thank you for this.

@TheSleepDoctor 4 месяца назад

Glad it was helpful!

@lucymileo2862 5 месяцев назад

Great info. Thanks.

@doristoeg7712 Месяц назад

Can you please include Celsius along with Fahrenheit . As we can view your video in other countries beside the U.S.. Thank you kindly

@kristienerhinehart4524 5 месяцев назад

This was so very helpful. Thank you!

@TheSleepDoctor 4 месяца назад

Glad it was helpful!

@ronkeokusanya480 5 месяцев назад

Very helpful. Thank you Doc.❤

@annan.3283 5 месяцев назад

What do you think of magnesium spray for the feet? I wash my face at dinner time because if do my skincare right before bed, all my serums will end up on my pillow. By doing it earlier all my creams have a chance to be fully absorbed into my skin. I can’t drink tea before bed, that’s guaranteed to wake me up in the middle of night to go to the bathroom.

@TheSleepDoctor 4 месяца назад

There is NO DATA to show that either a magnesium salt bath or spray on the feet changes the amount of magnesium in your system. I think this might be marketing. BUT it does feel good and relax you, so maybe its just the relaxing that has the effect.

@thilagakathi8891 27 дней назад

Very informative talk on sleep -

@maxmoore3442 6 месяцев назад

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

@jogindarmatharu 5 месяцев назад

Useful Tips.

@shayeshephard7487 6 месяцев назад

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.

@debbiechadwick861 6 месяцев назад

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?

@AngelinaX23 5 месяцев назад

There are videos on RU-vid that mask tinnitus. Look up Sleep Tube, Meditative Mind, & Lucid Dreaming. They have sound videos at various hz ranges. Find one that works for you. Also, Dale Snale has pure noise videos in all color ranges to mask tinnitus. Pink noise is very soothing. Good luck.

@maureengannaway7328 2 месяца назад

Hi Shayshepard. Dr. Mandell has videos on helping tinnitus. You're going to learn so much from this kind, man, who gives away info to help people get healthy. Take care hv a blessed week.

@cynthiagreencmt7709 Месяц назад

Thank you so much for all these tips. I’m not a coffee drinker, but I do love Matcha. I would assume that the same rules apply as with coffee, but I wonder because I know the caffeine is distributed differently & matcha 🍵 has L-theanine. Hmm 🤔

@rukmininanduri7878 Месяц назад

Great advice. Most folks are selling some pills etc. Really appreciate the honest/genuine suggestions that dont cost anything . what are your thoughts on 'Lemme Sleep' gummies!

@lisazappala4381 6 месяцев назад

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

@samrogers9515 2 месяца назад

thank you

@mariogonzalezrealestate 5 месяцев назад

Thank you doctor! this is going to help me a lot. Quick question! Does lack of sleep raises blood pressure?

@TheSleepDoctor 4 месяца назад

It certainly can, it would depend upon several factors

@angeluy32 5 месяцев назад

Hello. I am currently on a shifting schedule at work. How can I have a quality sleep during daytime equivalent to having a quality sleep at night? Thanks a lot in advance.

@dannymiller4136 20 дней назад

Dan Millerl

@kimberly-abriefongrief7777 3 месяца назад

Wow only 15-20mins of cardio daily helps! Even I can add that 😉 AND I have a habit tracker too!

@debbiebianco1706 6 месяцев назад

I’ve tried it All

@heialders 5 месяцев назад

So have I …. But 😢Nothing worked !

@CathyWatkins-ie7ym 4 месяца назад

@@heialdersSame here……NOTHING works !!!! 😭😭😭😭

@donnaten2 6 месяцев назад

I like the idea of the banana tea but if it's high in sugar, how is that a good bedtime tea?

@genesearch5676 6 месяцев назад

The colder the room the more I get up to pee and seek covers and a blanket!

@erykaolsen7614 3 месяца назад

How soon after waking should you go outside into the sun and do you need to be outside or can you watch it from your window?

@andrear.4864 2 месяца назад

An answer I found elsewhere to my same question a while back: Try to get outside as soon after waking as possible for at least 2 minutes or so, as a wakeup cue for your body clock. Direct exposure is best because windows do not allow full spectrum light components to pass through. I like to head back inside to prepare a beverage, get on some sunscreen,... then go out again for a while to sip and enjoy other solar benefits for eyes, skin, energy, etc.

@erykaolsen7614 2 месяца назад

@@andrear.4864 this is really helpful thank you. Do you know how long we have after waking up to get outside to get that direct exposure like what’s the timeframe?

@user-tq5jd8le8g 6 месяцев назад

so interesting, thanks for sharing

@juliekane7210 2 месяца назад

What about drinking water before bed ? Along with acid reflux and other meds . Is it wrong to use a heating pad in bed ?

@kc96pl 4 месяца назад

Doc, what's your opinion / data on consuming gelatin before sleep ? It improved my sleep score, both REM and deep sleep. Probably high glycine content soothes and lowers temperature of my body.

@TheSleepDoctor 3 месяца назад

yep

@mplsjeffm 6 месяцев назад

I used to have difficulty staying asleep because I would have dreams where I was not able to move. Those went away when I started sleeping naked. So much more relaxing and much more of a. freeing feeling. 0:04

@binab2863 6 месяцев назад

I sleep with just my panties on.

@leonardothefabulous3490 6 месяцев назад

I'm in just a Camisole" which is pretty "naked: and occasionally I still get those can't-move dreams :(

@aaronoyster9627 6 месяцев назад

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?

@Apollo_Centauri 6 месяцев назад

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

@clipser924 6 месяцев назад

Verilux makes light simulators called Happy Light.

@kristinekerr3688 3 месяца назад

When you are suggesting, let’s say, remove your make up by 8PM at night… Is that for people that want to be in bed by 11 PM?

@silaslongshot941 5 месяцев назад

What have you got when you been awake since 3AM (in bed about 11:30PM), stumble out of bed at 8AM, drink a pint of coffee and start falling asleep at your computer about 10:30AM?

@user-ev4ie2wx7k 4 месяца назад

@josiaghylnd2024 3 месяца назад

Narcolepsy?

@donnabrothers9654 9 дней назад

Need sleep Study

@silaslongshot941 8 дней назад

@@donnabrothers9654 Been there, done that, use CPAP machine all night/

@tomgnau 3 месяца назад

The "bullshit" moment surprised me. 😆

@winnievalerie4547 2 месяца назад

Dr. I do suffer to fall sleep after have hysterectomy surgery in Oct 2020 and then have acute ischemic stroke in June 2022. I try lots of RU-vid how to get to sleep. Hope trying your this method can help. So sorry to add my comments of your speaking speed abit fast. I find difficult to hear properly to catch up

@rickinwast 4 месяца назад

Very Good! Question pertaining to 15 minutes of sunlight ~> Where does light therapy lamps fall into this process? ~ Thanks ~

@TheSleepDoctor 4 месяца назад

I like them, especially if you wake up in the dark.

@bernardkung7306 6 месяцев назад

About recording dreams: I find that waking up enough to write down a dream makes it very difficult to go back to sleep again. Waking up that much means the whole sleep cycle (90 min) seems to be shot. If I spend 5 or 10 or 15 minutes recalling and recording my dream, it will be an hour to an hour and a half before I can fall back asleep again. Any recommendations, Dr Breus, on how to deal with this issue, without either abandoning my dream journal or losing sleep?

@goddessandcuchi 3 месяца назад

I have tinnitus and 1 gm melatonin and 4 gms glycine Any other suggestions???,

@juliekane7210 2 месяца назад

Yes take sleep aid plus the melatonin! I have the same thing going on .Sometimes I take the Benadryl but need two of them

@mairead354 6 месяцев назад

So we should stop drinking water after lunchtime? Am I understanding that correctly? That seems rather early?!

@jolie1327 6 месяцев назад

I have difficulty going to bed as early as I want. Very frustrating as I seem to space out 9-11 pm so going to bed later, which I do not want to do.

@beezee05 6 месяцев назад

Is there a trick (life hack) to waking up from the right sleep stage to feel rested. I go to bed the same time every night. 2 or 3 times a week a wake up from think is a deep sleep and feel sleep deprived despite sleeping a full night (7-8 hours).

@SmiljaRistic-do6jf 3 месяца назад

može da se vidi. fotografija od vas projzvod

@anncarroll201 3 месяца назад

how far before bed do we drink banana tea?

@smilesformiles7277 5 месяцев назад

The rest is good tho

@warwickclark2143 6 месяцев назад

Drat… I was following this until it was boil all the magnesium out of a banana, indeed as boiling does, and enjoy your cup of banana skin heavy pesticide tea….. or a cup of caffeine via macha

@user-ev4ie2wx7k 4 месяца назад

Use organic bananas and even then wash carefully.

@gerydblackmore5484 4 месяца назад

coffee, caffeine 2PM????? what if you work shifts afternoons, nights and days all in the same week.. drink at least 5-6 coffee a day at least

@InQuisiTiveCreation 5 месяцев назад

Diet and sleep video

@TheBadMoJoe 2 месяца назад

Why did you suggest matcha before bed? It contains caffeine!

@spanishfly7709 6 месяцев назад

My bedtime routine is nothing and I fall asleep between 4:30-7:30A.M.

@sidnfjfbfn4975 7 дней назад

5am rn

@janemasini356 5 месяцев назад

I suffer from sleep anxiety, is it ok to have decaffeinated tea or coffee past 2.pm?❤

@TheSleepDoctor 4 месяца назад

I guess, but why? If you know caffeine is not great for sleep anxiety. Have you ever tried mushroom coffee? It tastes great and has all types of adaptogens!

@carolmorehead5507 6 месяцев назад

That’s a lot of things to do. 😮

@angrytwizzlers4039 3 месяца назад

Is there a formula for banana tea? for example: 2 cups of water per banana?

@TheSleepDoctor 3 месяца назад

you got it, 2 cups per bananna

@sudarasananramanathan1111 5 месяцев назад

@SmiljaRistic-do6jf 3 месяца назад

Hvala na. Ljubaznosti. nisam. razumeo. Sta jeto90. Ispada. ne znam šta. Jeto $. €

@shemekiagilmore8076 5 месяцев назад

Is it ok to drink the banana tea if I'm on a blood thinner like plavix.

@TheSleepDoctor 4 месяца назад

As long as your doctor says you can eat bananas, you can drink banana tea

@finnandcork 5 месяцев назад

no, coffee asap

@user-ev4ie2wx7k 4 месяца назад

Make sure the bananas are organic…or you’ll get a shedload of pesticides and other rubbish. Also, wash them well anyway!

@TheSleepDoctor 4 месяца назад

I think that is already in the video?

@LuisaReyes-no3gt 6 месяцев назад

🎉 first time I hear a doctor saying bullsh*t😂

@user-ev4ie2wx7k 4 месяца назад

Disgusting example for a professional.

@marcspector9188 2 месяца назад

How about some KOMBUCHA before bed/sleep time?

@TheSleepDoctor 2 месяца назад

I dont like the carbonation, it can cause gas at night

@marcspector9188 2 месяца назад

Thanks! :)

@smilesformiles7277 5 месяцев назад

No pun intended

@loreleidenton7000 6 месяцев назад

❤

@susietube1 6 месяцев назад

Re the suggestions to read a book, write on a notepad - don't you need some fairly bright melatonin destroying light for that? Yet every sleep adviser I've come across recommends it.

@TheSleepDoctor 6 месяцев назад

Not necessarily! Low, soft lights are a good choice if you need to read/jot down some notes in the middle of the night.

@susietube1 6 месяцев назад

@TheSleepDoctor thanks for replying and for your ideas. True, i have a black cloth over my bedside lamp and seem to be able to get back to sleep after a quick bathroom visit during the night etc. Last night after 2 hours trying to first get to sleep I did get up and read a book for a few minutes with a tall lamp behind me directing light over my shoulder onto the page, and after that I fell asleep within half an hour.

@SmiljaRistic-do6jf 3 месяца назад

USDskup. Prevoz. Do Srbije. Kolko. bi mekoštalo. $ USrbiju kolka snaga nosivost. I brzina za. Starije. osobe pozdrav. Smilja. Ristic 5:30

@user-ev4ie2wx7k 4 месяца назад

You’ll have a problem getting early morning sunshine in the UK! Get real, Dr.

@TheSleepDoctor 4 месяца назад

Buy a light box, simple solution. I am real.

@zarimohammadinia2120 6 месяцев назад

🙏🌱🌿

@BEACHDUDE71 2 месяца назад

3 am and I am watching this and 76F 😂

@jeffl1944 4 месяца назад

I drink espresso at night makes me sleep

@TheSleepDoctor 4 месяца назад

Thats weird

@TheMamaAmmah 6 месяцев назад

Cussing? Why?

@davidcammilleri5526 Месяц назад

Because wd all do it. Lol.

@smilesformiles7277 5 месяцев назад

Also no crystal meth before bed! It can be a little over stimulating!

@NicholasDunbar 6 месяцев назад

You lost me at matcha tea.

@palfon4539 6 месяцев назад

Hmm aren't banana peels full of pesticides and all?

@smilesformiles7277 5 месяцев назад

Corno type shmono type

@user-ev4ie2wx7k 4 месяца назад

What are you on about?

@TheCooldudesully 4 месяца назад

Doc: get your shit done! Okay I believe you.

@user-ev4ie2wx7k 4 месяца назад

Please don’t be so rude. Try using correct English…..for a change.

@MsMiika13 2 месяца назад

Just take magnesium supplements. Matcha has a TON of caffeine!!! Think Japanese Tea Ceremony. Poor suggestion.

@TheSleepDoctor 2 месяца назад

Incorrect. Matcha has less so its a good step down, and you should only take mag if you need it.

@liviapreda3681 6 месяцев назад

banana peeles ar full of pesticides

@JT-ib8oo 4 месяца назад

The profanity is unnecessary, especially for a person of your professional standing.

@user-ev4ie2wx7k 4 месяца назад

Well said re the profanity. Destroys credibility. “Bullshit” is a cheap populist method of promoting nothing, clearly demonstrating a lack of knowledge (or laziness) in usage of a beautiful language. Shame on you.

@thekrutchinator 3 месяца назад

How do you survive in this modern world if the word bs triggers you?

@andreiiordache265 3 месяца назад

stfu and grow up

@stephanguitar9778 2 месяца назад

Thats not "cussing" it's everyday speech. We are getting a massive favour here. Be tolerant to everyday language.

@dannymiller4136 20 дней назад

How many hours of sweet I got

@leonardothefabulous3490 6 месяцев назад

Am I so naive to think that I'm not the only person who doesn't "do" coffee? Sounds like Doc thinks everyone but me does. AND! Come on Doc-you really shouldn't be encouraging/promoting waste-especially plastic waste (even if it's recycling). Don't show people "trashing" water bottles-and it's illogical, as you first show someone filling up a reusable bottle-then throwing it away. Encourage REUSE-not "recycle'/trash!! Okay now some of my advice: Keeping track of your dreams and or thoughts is a lot easier if you have a record app on your phone: one button and al you have to do is speak. Or, use your voice option on an email to yourself-which is a great reminder tool.