The booming sleep industry capitalizes on our collective quest for better rest, offering high-tech gadgets, luxury mattresses, sleep trackers, and melatonin. Despite the vast array of products, there’s still confusion about how much sleep is necessary and effective ways to obtain it.
In the final episode of season 8 of the Quartz Obsession podcast, host Rocio Fabbro consults Dr. Michael Breus, a double board-certified Clinical Psychologist and Clinical Sleep Specialist, to explore the mysteries of sleep. Dr. Breus, one of only 168 psychologists worldwide to pass the Sleep Medicine Boards without attending medical school, shares his insights on insomnia, effective treatments, and practical tips for better sleep.
Dr. Breus explains that our understanding of insomnia has evolved significantly, especially with societal changes like the invention of the light bulb and the advent of overtime work. Stress has become a major factor affecting sleep, compounded by modern distractions like smartphones.
Dr. Breus emphasizes the dangers of engaging activities like “doom scrolling” in the middle of the night and suggests alternatives to promote better rest. He also delves into historical sleep patterns, such as the biphasic sleep schedule, and describes how our sleep needs and behaviors have changed over time.
To improve sleep quality, Dr. Breus offers a five-step plan:
1. Wake up at the same time every day, even on weekends.
2. Stop consuming caffeine by 2 p.m.
3. Avoid alcohol three hours before bed.
4. Cease exercising four hours before bedtime.
5. Follow a morning routine that includes deep breaths, drinking water, and getting sunlight.
Dr. Breus highlights the importance of understanding one’s chronotype—whether you are an early bird, night owl, or something in between—to optimize sleep patterns. He also discusses advancements in sleep medicine, including genetic research, new pharmaceuticals, and innovative therapies for sleep disorders.
The podcast episode ends with a reminder to take the chronotype quiz at TheSleepDoctor.com and offers additional resources for improving sleep quality.
Rocio Fabbro concludes by encouraging listeners to subscribe to the Quartz Obsession podcast for more insights into various obsessions that define our lives.