266 How to Get the Best Sleep of Your Life, According to Science

Board-certified sleep specialist Dr. Michael Breus returns to Behind the Brilliance for a wide-ranging and deeply practical masterclass on the three biological essentials that keep most people from thriving: sleep, hydration, and breathing.

He reveals how to improve sleep, energy, and long-term health and goes beyond basic wellness advice to help us understand the foundational mechanics that determine energy, health, and well-being. From jet lag strategies to weighted blankets to getting back to sleep in the middle of the night, Dr. Breus delivers practical solutions that work in the real world because they’re tested on actual patients, not theoretical research.

Dr. Breus explains why sleep quality matters more than sleep quantity, why waking up at the same time every day is the single most powerful sleep intervention most people will never try, and how “social jet lag” sabotages performance and mood. The conversation dives into the three most common types of insomnia and the best ways to get deeper sleep. We also unpack supplements, melatonin, CBT-I, and when to see a professional.

Beyond sleep, Dr. Breus breaks down hydration myths and gives science-backed takes on the most popular wellness topics including breathwork, mouth taping, cold plunges, saunas, CBD, weighted blankets, and the explosion of misinformation in the wellness space.

The episode closes with a candid look at Dr. Breus’s own routines, his evolving relationship with meditation, and why leading by example is the real foundation of sustainable health.

TOPICS COVERED

• Sleep Science & Diagnosis
• Why home sleep testing has replaced traditional sleep labs
• FDA-approved sleep wearables and improved diagnostic accuracy
• Why people avoid sleep studies — and why that excuse no longer holds
• Sleep apnea, CPAP myths, and emerging treatment alternatives
• Why untreated sleep apnea is life-threatening, not just inconvenient Sleep Quality vs Quantity
• The minimum sleep threshold for healthy adults
• Why bad 8-hour sleep can be worse than shorter high-quality sleep
• The single most effective sleep habit: consistent wake times
• How circadian rhythm actually works (melatonin as a timer, not a clock)
• Social jet lag and why Mondays feel so brutal Insomnia
• The three main types of insomnia:
  • Difficulty falling asleep
  • Waking in the middle of the night
  • Waking too early and feeling unrested
• Why waking between 1–3am is normal biology
• What not to do when you wake up at night (clock-watching, peeing unnecessarily)
• Why you cannot trust your thoughts in the middle of the night
• Practical tools to lower heart rate and re-enter sleep Breathing & Nervous System Regulation
• 4-7-8 breathing and how it works physiologically
• Modified breathing for beginners
• Counting techniques to quiet mental chatter
• Breath as a tool for focus, performance, and emotional regulation
• Why shallow breathing exhausts the body Jet Lag & Travel
• Why jet lag is a math problem, not a willpower problem
• How light exposure shifts circadian rhythm
• When melatonin is appropriate (and when it isn’t)
• Pre-travel schedule shifting
• Sleeping on airplanes: seat choice, noise, clothing, hydration
• What to avoid in-flight (alcohol + sleep aids, carbonation) Supplements & Medications
• Why supplementation without blood work is backwards
• Nutrient deficiencies that genuinely affect sleep
• When melatonin makes sense — and when it doesn’t
• CBD vs CBN for sleep and anxiety
• Cognitive Behavioral Therapy for Insomnia (CBT-I)
• When sleep meds are appropriate and how tapering can work safely Hydration
• Why sleep itself is dehydrating
• Sip vs gulp: how the body actually absorbs water
• How much water you really need (lean mass-based guidance)
• Timing hydration to protect sleep
• Electrolyte products: when they help and when they backfire
• Cutting through water marketing hype Wellness Trends: Legit or Overrated
• Cold plunges vs saunas (genetics matter)
• Weighted blankets: benefits, limits, and safety
• Infrared saunas and timing for sleep
• Mouth taping and why it’s dangerous
• The problem with unqualified “sleep experts” Daily Routines & Lifestyle
• Morning routines vs evening routines
• Meditation with biofeedback
• Building health without perfectionism
• Leading by example instead of forcing change
• Why sleep flexibility matters more than rigid rules

THINGS MENTIONED IN THIS EPISODE

• Dr. Michael Breus
• Dr. Breus on Behind the Brilliance (first appearance, episode 143)
• Dr. Breus’s new book: Sleep, Drink, Breathe
• James Clear’s 321 newsletter
• Life Gives to the Giver by Joe Polish
• How to Fall Back Asleep (video)
• 4-7-8 Breathing Exercise
• Timeshifter app
• Seat Guru (closed), alternative: Aerolopa
• Wim Hoff method
• Muse headband