Dr. Michael Breus, a renowned clinical psychologist and sleep specialist known as “The Sleep Doctor,” recently appeared on the Health is a Skill podcast hosted by Todd Vande Hei. In the episode, Dr. Breus shared valuable insights into how simple daily habits can significantly enhance long-term wellness.
Focusing on the basics of breathing, hydration, and rest, Dr. Breus introduced his “Three Fifteens” strategy. This approach involves 15 minutes of morning sunlight exposure, 15 deep breaths, and consuming 15 ounces of water daily. According to Dr. Breus, these foundational activities, when properly optimized, can yield substantial health improvements over time.
The discussion also highlighted the concept of chronotypes, which are genetically influenced patterns dictating an individual’s sleep-wake cycle. Dr. Breus explained how aligning daily activities with one’s natural rhythm can optimize rest and performance. He mentioned the ChronoQuiz tool as a resource for understanding personal sleep types and tailoring schedules accordingly.
Further topics covered in the episode included the link between hydration and sleep quality, the use of breathwork techniques like box breathing to activate the parasympathetic nervous system, and the importance of maintaining consistent wake-up times to regulate melatonin levels. Dr. Breus also discussed the pros and cons of melatonin supplements and the role of emerging sleep diagnostic tools, such as the FDA-approved Happy Ring, which can be used at home.
Dr. Breus emphasized the significance of foundational health behaviors in addressing sleep issues, suggesting that individuals start by waking up at the same time every day. The conversation offered practical advice for those looking to improve their sleep quality and overall wellness. The full discussion is available on various platforms including YouTube, Spotify, and Apple Podcasts.
