🎯 All Moments (25)
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The 'On Call' Method for Sleep-Deprived Parents
A practical strategy for couples to manage nighttime wake-ups without both partners losing sleep simultaneously.
Why You Should Sleep on Your Left Side
Explains the physiological reasons why sleeping on the right side is problematic for digestion and why the left side is superior.
How to Fit a Pillow Like a Pro
Crucial technical advice on aligning your nose with your sternum to prevent neck strain and ensure deep sleep.
The 3-2-1 Rule for Drinking and Sleep
Dr. Breus explains why you should stop drinking 3 hours before bed and how water and coconut water can mitigate alcohol's negative effects on sleep and hangovers.
The #1 Variable for Deeper Sleep
Explains why temperature is the most effective lever to pull for improving sleep quality and entering deeper sleep stages.
The Four Chronotypes: Your Genetic Sleep Code
Introduction to the genetic basis of sleep patterns and the four primary chronotypes: Lions, Bears, Wolves, and Dolphins.
Why a 'Sleep Divorce' Can Save Your Marriage
Dr. Breus challenges the stigma of couples sleeping in separate beds, explaining how prioritizing sleep quality can actually improve intimacy.
Why Melatonin is Not a Sleep Initiator
An essential breakdown of what melatonin actually is—a hormone that regulates rhythm, not a sedative—and its surprising interactions with birth control and antidepressants.
The 90-Minute Rule: Why Morning Coffee is a Mistake
A biological explanation of why drinking coffee immediately upon waking is ineffective and dehydrating, suggesting a 90-minute wait to align with cortisol and adrenaline cycles.
The 'Nap-a-latte' Strategy for Instant Energy
Dr. Michael Breus explains a counter-intuitive technique used by CEOs to clear adenosine from the brain and block its return using the molecular similarity between caffeine and adenosine.
Why Dreams are Your Nightly Emotional Metabolism
A fascinating look at the biological and psychological purpose of dreaming as a form of nightly therapy and emotional processing.
Alcohol, Deep Sleep, and the Alzheimer's Connection
Dr. Breus details how alcohol destroys stage four sleep, which is the critical window when the brain's glymphatic system clears out proteins linked to Alzheimer's.
The Shocking Impact of One Glass of Wine on Sleep
A powerful realization about how even small amounts of alcohol can drastically disrupt sleep metrics, as seen through wearable technology.
The 20-20-20 Rule for the Perfect Bedtime Runway
A structured breakdown of how to spend the final hour before bed to ensure your brain is ready for sleep, moving from tasks to hygiene to relaxation.
Why Everyone Wakes Up Between 1 AM and 3 AM
An explanation of the biological temperature spike that happens to every human in the middle of the night and why it causes us to wake up.
The Golden Rules for Staying Asleep: No Peeing, No Phones
Actionable advice on what NOT to do when you wake up in the middle of the night to keep your heart rate low and return to sleep quickly.
The 15-15-15 Rule for Starting Your Day
Dr. Breus outlines a simple, effective morning routine consisting of three 15-minute/unit tasks to reset the body's respiratory and circadian systems.
The Terrifying Link Between OTC Sleep Aids and Alzheimer's
Dr. Breus explains the dangerous connection between daily use of over-the-counter 'PM' medications containing diphenhydramine and the development of Alzheimer's disease.
How to Reprogram Your Recurring Nightmares
Dr. Michael Breus explains a specific technique to stop nightmares by rewriting and rehearsing a new ending before sleep.
Why You Must Ban Bedtime Arguments
Expert advice on why arguing at night is destructive to both sleep and relationships, and when you should have tough talks instead.
The 'Banana Tea' Recipe for Better Sleep
A practical and surprising recipe for 'banana tea' using the peel to extract natural magnesium and phytosteroids for better sleep absorption.
The #1 Sleep Tip: The 14-Hour Melatonin Timer
Dr. Breus reveals that waking up at the same time every day is more important than going to bed at the same time because it sets a biological timer for melatonin production 14 hours later.
The Danger of Giving Melatonin to Children
Dr. Breus issues a stark warning against giving children melatonin, citing the psychological impact of dependency and the risk of pausing puberty.
The 4-7-8 Breathing Trick for Instant Relaxation
A demonstration of a military-grade breathing technique designed to lower the heart rate below 60 and stop 'monkey mind' at night.
The Frozen Bottle Sleep Hack for Travelers
A clever, low-cost DIY solution for staying cool and sleeping better in hot hotel rooms or different environments.