The sleep industry is thriving as it responds to the increasing demand for better sleep solutions, including alarm clocks, high-end mattresses, sleep trackers, and supplements like melatonin. However, many are questioning whether these investments truly lead to improved sleep.
In the latest episode of the Quartz Obsession podcast, host Rocio Fabbro speaks with Dr. Michael Breus, a sleep specialist, to delve into pressing questions about sleep and insomnia. They explore the expansive market for sleep products, the real effectiveness of these items, the underlying necessity of sleep, and the profound activities taking place in our bodies while we dream.
Dr. Breus, a clinical psychologist and certified sleep specialist, discusses how insomnia has evolved, tracing its roots back to the invention of devices like the light bulb that altered our natural sleeping patterns. He emphasizes that the surge in insomnia cases can largely be attributed to modern stressors, environmental distractions, and the impact of technology.
Rocio, sharing her personal struggle with insomnia, highlights how engaging with screens at night can be detrimental. Dr. Breus outlines the significance of creating a calming bedtime routine rather than engaging with stimulating content. He believes in the value of unwinding before sleep rather than forcing oneself to drift off.
Dr. Breus also sheds light on the importance of understanding individual sleep patterns, or chronotypes, suggesting that knowing whether one is an early riser or a night owl can aid significantly in establishing a healthier sleep routine. Historical practices of biphasic sleep, which involved waking in the night to accomplish tasks, are contrasted with contemporary sleep challenges.
The discussion further touches on the dual approach of pharmaceutical and non-pharmaceutical treatments for insomnia, emphasizing that cognitive behavioral therapy can be more effective than medication for many. Dr. Breus warns that many sleep aids are overprescribed and that a greater awareness of sleep hygiene is necessary.
To help improve sleep quality, he prescribes a five-step plan: establish a consistent wake-up time, limit caffeine and alcohol intake, incorporate regular physical activity, and engage in morning routines that support circadian rhythms.
As Dr. Breus looks to the future, he anticipates advancements in sleep research, including new medications and technologies that could significantly enhance sleep health. His belief is that while science can provide tools for better sleep, the responsibility still lies with individuals to adopt and maintain healthy sleeping practices.
For those interested in additional insights, Dr. Breus encourages listeners to take a chronotype quiz to better understand their personal sleep needs.