Well Rested: Dream Your Way to Better Health

Rest Your Way to Better Health: Simple habits to transform your sleep

Do you ever wake up feeling like you barely slept at all? You’re not alone. The National Sleep Foundation reports that nearly half of Americans feel sleepy at least three times a week. While most people think sleep is all about what happens at night, the truth may surprise you: a good night’s sleep actually begins the moment you wake up.

Dr. Michael Breus, known as “The Sleep Doctor.” teaches through his best‑selling books and at SleepDoctor.com, how simple, consistent habits can dramatically improve your sleep and overall health. Here’s how to build a day that sets you up for truly restorative rest at night.

Start Your Day on Schedule

One of Dr. Breus’ top recommendations is also one of the simplest: “Wake up at the same time seven days a week.” Our bodies are guided by a Circadian rhythm. The Circadian rhythm is like an internal clock. When you wake up at different times each day, you’re constantly forcing your body to readjust. But by waking up at the same time each day, you are keeping your Circadin rhythm in sync, improving daytime alertness and prompting nighttime rest.

Step Outside and get Some Sunshine

After waking up, Dr. Breus encourages people to go outside. Morning sunlight signals your brain that it’s time to be awake, boosts your mood, and reinforces your natural sleep-wake cycle. Weather permitting, try to get at least twenty minutes of sunlight each day.

Hydrate Before You Caffeinate

Sleep naturally dehydrates you. Just through breathing overnight, you can lose nearly a liter of water. That’s why Dr. Breus suggests drinking 12–16 ounces of water soon after waking. Only then should you reach for your coffee mug. Drink caffeinated beverages earlier in the day. Caffeine stays in your system for 6–8 hours, so drinking it late in the afternoon or evening can disrupt your ability to fall asleep and reach deep sleep.

Watch What You Eat

Your eating habits, especially the timing and heaviness of your evening meal, play a major role in your sleep quality.

Dr. Breus explains that large, heavy dinners (like steak and potatoes) force your body to work hard through the night. Instead, he suggests having heavier foods earlier in the day and opting for a lighter, vegetable‑forward dinner. A calmer digestive system allows your heart rate to decrease faster, helping you drift into deeper sleep sooner.
Make Your Bedroom the Perfect Place to Sleep

Dr. Breus recommends tailoring your bedroom to your five senses:
Sight

Avoid blue light near bedtime, especially from smartphones. Installing a dimmer switch is one of his favorite tips to help your body ease into rest. Before bed, dim your bedroom lights to get your body ready for sleep. Make sure to draw your curtains too. Ambient lights can rob you of quality sleep.

Sound

Sound affects everyone different. Surprisingly, Dr. Breus and his wife sleep with two French bulldogs in the bed and the television on. It works for them, but it may not work for you. The key is finding what makes your sleep environment restful for you.
Smell

Aromatherapy can help create a calming atmosphere. Using a diffuser or pillow spray with soothing scents may help your body relax. Make sure that you get rid of anything that has an odor that bothers you. 
Touch

Changing into dedicated sleepwear and slipping into fresh, clean sheets can make a noticeable difference in your comfort and readiness for sleep.
Taste

Wind down with a non‑caffeinated herbal tea. Skip the nightcap! Avoid alcohol at bedtime. It may make you feel sleepy at first, but it disrupts deep sleep and prevents the physical restoration your body needs. Dr. Breus explains: “Alcohol basically destroys stages three and four sleep… the sleep that helps you wake up and feel great.”

Getting the sleep you need starts with building better daytime habits. The way you start the day will make a big difference in how you finish it.

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