According to the National Sleep Foundation, 60% of adults aren’t getting enough sleep and nearly 4 in 10 regularly struggle to fall asleep. If you want to change your life, start by fixing your sleep. In this episode, I sit down with renowned sleep expert Dr. Michael Breus, “The Sleep Doctor,” to unpack five habits that will instantly improve your sleep quality. He shares science-backed strategies that are simple, practical, and easy to implement—no gadgets, pills, or gimmicks. We talk about why your wake-up time matters more than your bedtime, what’s really happening when you wake up at 3 a.m., and how dialing in your sleep can elevate your energy, focus, and overall performance.
When you change someone’s sleep, you change their life. Share on XShow Notes
- Why do people not sleep? (5:57)
- How to know whether you are getting enough sleep (9:17)
- The single most important thing you can do to improve your sleep (13:16)
- What time you should stop your caffeine intake (17:21)
- The impact of alcohol on sleep (19:48)
- Why exercise is the single best way to improve sleep quality (21:21)
- The Three 15s Rule (22:10)
- What to do if you are having trouble falling asleep (23:32)
- How to fall back asleep if you wake up in the middle of the night (26:30)
- The 4-7-8 breathing method (31:19)
- The 3-3-3 recommendation (36:56)
- Tips to avoid jetlag when you travel (38:21)
- The role circadian rhythms play in sleep (41:28)
- How to do an at-home sleep study (42:28)
Resources / People Mentioned
- Get the at-home sleep test (discount code)
- The Sleep Doctor
- Sleep Drink Breathe by Dr. Michael Breus
- How to fall back asleep in the middle of the night
- Andrew Weil: 4-7-8 breathing
- Time Shifter: The Jet Lag App
- William Dement
Recommended For You
Did you enjoy this episode? Then listen to:
- Dandapani on How to Improve Your Focus
- Brad Stulberg on How to Master Change
- How to Stop Drinking Without Missing Out Annie Grace
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