The Sleep Doctor's Guide To Optimizing Your Rest, Hydration & Breath

As a diplomate of the American Board of Sleep Medicine and a fellow of the American Academy of Sleep Medicine, Breus has spent decades studying how simple habits can transform health. His message is clear: Health doesn't have to be overwhelming—it's about mastering the three basics: Sleep smarter, hydrate better, and breathe deeper. Here's how to do all three:

Sleep is the cornerstone of overall well-being and is often the first thing we sacrifice when life gets busy. However, Breus reminds us that quality sleep is essential for physical restoration, mental clarity, and emotional balance.

Your sleep environment plays a significant role in the quality of your rest. To promote better sleep, Breus recommends making adjustments to your bedroom:

We all know that hydration is essential for health, but many of us don't realize just how much it impacts sleep quality. Breus emphasizes the importance of hydration for maintaining proper bodily functions and improving sleep. Here's how to hydrate smarter:

When you wake up, your body is like a dry sponge. If you drink too quickly or in large amounts, your body cannot absorb the water effectively. Instead, sip water slowly throughout the morning to ensure your body can fully absorb the liquid and rehydrate.

Hydration shouldn't be a last-minute attempt before bed. Breus recommends spreading your water intake throughout the day. This helps your body absorb the water without overwhelming your system right before sleep. Drinking too much water at night can lead to waking up to use the bathroom, disrupting your rest.

Breus also recommends the "skin pinch test" to check hydration. Pinch your skin gently and let go. If it returns to normal within two seconds, you're properly hydrated. If it takes longer, it's time to drink more water.

Breathing may be automatic, but most of us don't do it as effectively as we could. Breus explains how mastering your breath can have profound effects on your physical and mental well-being. Intentional breathing can regulate your autonomic nervous system, toggling between the active "fight-or-flight" mode and the restful "rest-and-digest" state.

Simple breathing exercises, such as deep belly breaths, can lower stress and prepare your body for restful sleep.

Poor breathing during sleep, like snoring or obstructive sleep apnea, can severely impact health. Breus recommends getting tested if you suspect sleep apnea. Convenient at-home tests are now available, making diagnosis easier than ever.

Breus's morning routine is designed to set you up for a day of optimal health. His "3-15s" routine is simple yet powerful:

At the end of the day, Breus' philosophy boils down to radical simplicity: Master the basics—sleep, hydration, and breath—and watch your overall health improve. Breus reminds us that health doesn't have to be complicated; it starts with small, intentional steps. Embrace these foundational practices, and you'll find that the path to true well-being is not only accessible but also transformative.