There’s significant profit in the sleep industry, with products like sunrise alarm clocks, advanced mattresses, REM-tracking wearables, and consistent melatonin deliveries. But is it truly worth investing so much in the pursuit of better sleep?
In the final episode of Season 8, we discuss this with a certified sleep expert to get a physician’s perspective on common sleep-related questions:
Why is the market for sleep so extensive?
Do these products actually aid in achieving restful sleep?
Why is sleep necessary?
What occurs in our brains and bodies when we dream?
Featured in this episode:
Rocio Fabbro, a staff writer at Quartz and host of Season 8 of the Quartz Obsession podcast.
Dr. Michael Breus, a double board-certified Clinical Psychologist and Clinical Sleep Specialist.
Transcript:
Rocio: Why is sleep so elusive? With insomnia increasing, the sleep industry is thriving, promoting gadgets, luxurious mattresses, sleep trackers, and melatonin. Yet, the recommended sleep duration varies among doctors. The industry profits, but people are confused about achieving a good night’s sleep. To delve into sleep mysteries, we have Dr. Michael Breus, a clinical psychologist and sleep expert.
Dr. B: Thanks for having me. I’m delighted to be here.
Rocio: Dr. Breus, how has our understanding of insomnia evolved, particularly in recent years?
Dr. B: Great question. Insomnia has changed significantly due to inventions like the light bulb, which disrupted sleep patterns. Prior to the industrial revolution, sleep disorders were uncommon. Working overtime also contributed to sleep issues. Another crucial factor today is stress, which has never been as prevalent globally. Stress and environmental factors significantly impact sleep, along with medical conditions and medications.
Rocio: How detrimental is it to use a phone before bed to fight insomnia?
Dr. B: Many people doom-scroll at night, which is problematic. The engagement with content, not the light from the device, is the main issue. Engaging activities keep the mind active, making it hard to fall asleep. I advocate for watching TV from a distance over using a phone because TV is less engaging and acts as a background distraction, preventing “monkey mind.”
Rocio: Can you share your sleep experiences and how they influenced your career?
Dr. B: Unlike most sleep doctors with an MD, I hold a PhD in clinical psychology. I combined my understanding of anxiety and depression with sleep biology for effective treatment. Helping people improve their sleep—and thus their lives—motivated me to focus on sleep medicine.
Rocio: Have different cultures historically influenced sleep and insomnia?
Dr. B: Cultural practices like siestas in Latin America show that sleep habits vary. Historically, people engaged in biphasic sleep, waking up at night for meals or intimacy. The second sleep was biologically driven, but we’ve evolved past it. Today, many people experience disrupted sleep due to stress and lifestyle changes.
Rocio: What recent advancements in insomnia research are noteworthy?
Dr. B: Research is progressing on both pharmaceutical and non-pharmaceutical fronts. New drugs target specific insomnia types, and cognitive behavioral therapy (CBT) for insomnia proves more effective than medication alone. Technological solutions, including AI-driven CBT, are emerging to address the therapist shortage.
Rocio: How can understanding genetics improve sleep treatments?
Dr. B: Recognizing genetic sleep preferences, known as chronotypes, can tailor treatments for better outcomes. By aligning with these natural tendencies, we can optimize sleep quality and overall health.
Rocio: What are practical tips for better sleep?
Dr. B: Here’s a five-step plan:
1. Maintain a consistent wake-up time, seven days a week.
2. Avoid caffeine after 2pm.
3. Stop alcohol consumption three hours before bed.
4. Exercise daily but finish at least four hours before bedtime.
5. Implement the “three 15s” in the morning: deep breaths, drink water, and get sunlight.
Following these steps for 14-21 days can significantly improve sleep.
Rocio: What’s next for sleep research?
Dr. B: Research into pharmaceuticals, circadian rhythm products, and wearable technology is expanding. AI may soon play a significant role in sleep diagnostics and treatment. As new advancements emerge, maintaining personal responsibility for sleep hygiene is essential.
Rocio: Besides sleep and insomnia, what are your other obsessions?
Dr. B: I’m passionate about my family, pets, health, and my relationship with my wife.
Rocio: Thank you for your insights on achieving better sleep.
Dr. B: My pleasure. For more information, visit TheSleepDoctor.com and take the chrono quiz to learn more about your chronotype.
Rocio: Dr. Michael Breus, the Sleep Doctor. This episode was produced by Podcast Fast Track, with additional support from our team. If you enjoyed this, please subscribe and share with friends. Sign up for Quartz’s weekly obsession email at qz.com/obsession. I’m Rocio Fabbro. Thanks for listening.