Sunday, August 16, 2026

The five habits good sleepers share

Hello Fuckoff,

You've cut out screens, bought a sound machine, tried an eye mask — and you're still staring at the ceiling at midnight.

Here's the thing nobody tells you: sleep hygiene isn't one dramatic overhaul. It's a handful of tiny habits, done consistently, at exactly the right times.

Most people are only doing two or three of them, at best. Let's look at what's actually missing from yours right now.

The sleep habits you're probably missing

Fifteen deep breaths, fifteen ounces of water, fifteen minutes of sunshine — that's the 15-15-15 rule. Add an earlier caffeine cutoff, well-timed exercise, and a schedule built around your chronotype, and you've got a real sleep reset.

Get Your Sleep Reset

Quick wins for your best night yet

Is Your Bedroom Air Working Against You?

Too dry and you can't breathe. Too damp and mold moves in. There's a surprisingly narrow sweet spot most bedrooms miss entirely.

Stop the 3AM Wake-Up Before It Starts

Waking at 3am isn't random — it's cortisol. Here's the exact routine Dr. B uses to stop the spike before it starts.

Dr. Breus in the Media

Podcasts

Sleep Is the Currency of Attention

Dwayne Kerrigan on Apple

In the press

How To Sleep Better This Summer With Sleep Doctor Michael Breus

Article on KTLA Off The Clock

Which sleep animal are you?

Every sleep problem looks a little different depending on your internal clock. Are you a Lion, Bear, Wolf, or Dolphin? Take two minutes to find your chronotype, then get a plan built around when your body actually wants to sleep.

See Your Sleep Type

🎙️ Coming August 19: Better in Bed with The Sleep Doctor

Got a sleep question for a future episode? Send a quick video to podcast@sleepdoctor.com — you might hear it answered on air.

Submit Your Question →

Dr. Michael Breus, PhD, DABSM, FAASM

Double board-certified Clinical Psychologist and Clinical Sleep Specialist. Author of the groundbreaking books, The Power of When, and Sleep Drink Breathe, and an expert resource for most major publications (Oprah, The Doctors, NY Times, and more).