Your Ultimate Guide to Sleeping Better

The key to getting a good night’s sleep is understanding why your sleep quality isn’t as good as it could be. The initial step at Dr. Breus’ office involves a comprehensive assessment, which entails a detailed discussion of sleep habits, lifestyle factors and medical history. According to Breus, sleep disorders commonly fall into two main categories: sleep apnea and insomnia. Sleep apnea, characterized by disrupted breathing patterns during sleep, often requires a sleep study for diagnosis. In contrast, insomnia, a condition marked by difficulty falling or staying asleep, necessitates a different approach.

“The thing to understand is that you can actually control your sleep,” Breus explains. “There is not a person listening to or reading this who cannot control their sleep with a little bit of understanding of how the sleep system works and putting that understanding into practice.”

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The first step? Think about sleeping long before bedtime. “I like to get people to start thinking about sleep from the moment they wake up until right before bed. What usually happens is that people don’t even think about sleep before then. Instead, they wait, wait, and wait until they’re falling asleep in front of the television,” Breus remarks.

The doctor explains that sleep involves two primary processes: sleep drive and rhythm. Sleep drive is regulated by adenosine, a hormone that builds up throughout the day, making us increasingly sleepy. On the other hand, sleep rhythm is influenced by our circadian rhythm, a biological clock that dictates our natural sleep-wake cycle.

The sleep cycle is composed of several stages. Stage one is a brief transitional phase, while stage two prepares the body for physical and mental restoration. Stages three and four, deep sleep, are crucial for physical restoration and the activation of the glymphatic system, the brain’s waste clearance system.

“The glymphatic system, which was discovered, believe it or not, only about 15 years ago, is what I call the waste management system of the brain,” Breus explains. “You know, those big trucks that show up once a week, and they take all your garbage out.”

SIDEBAR:During deep sleep, the glymphatic system, the brain’s waste management system, removes harmful proteins like beta-amyloid and tau. These proteins, if left unchecked, can accumulate and damage nerve cells, contributing to the development of Alzheimer’s disease. Adequate deep sleep ensures efficient clearance of these proteins, promoting brain health and reducing the risk of neurodegenerative diseases.

The final stage of sleep, REM, is essential for mental restoration and memory consolidation. During REM, the brain transfers information from short-term to long-term memory and engages in dreaming. “Everybody dreams every night, but you just don’t always remember it,” Breus notes.

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SIDEBAR: Dreaming is believed to be a manifestation of emotional processing. During REM sleep, the brain processes emotional experiences related to significant events like weddings, funerals, divorces, or work-related stressors.

Ready to transform your sleep? Breus offers a simple five-step approach to better rest:

• Consistent Wake-Up Time: Maintain a regular sleep schedule by waking up at the same time every day, regardless of whether it’s a weekday or weekend.
• Limit Afternoon Caffeine: Avoid consuming caffeine, such as coffee or tea, after 2 p.m. to prevent nighttime disturbances.
• Moderate Alcohol Consumption: Limit alcohol intake to two drinks per evening and stop drinking at least three hours before bedtime.
• Regular Exercise: Engage in physical activity for at least 25-35 minutes three times per week. However, avoid intense workouts close to bedtime. Breus recommends stopping exercise four hours before sleep to allow your body temperature to regulate.
• The Three 15s: Incorporate a morning routine that includes 15 minutes of deep breathing, drinking 15 ounces of water (preferably before you caffeinate) and spending 15 minutes outdoors in natural sunlight.

Listen to the entire conversation on the “ICONIC HOUR” podcast to delve deeper into the intricacies of sleep. For those seeking a more comprehensive guide to sleep health, Breus’ book Sleep, Drink, Breathe is available to order on Amazon.