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How A Leading Sleep Doctor Winds Down For Bed Every Night

Author:

Michael J. Breus, Ph.D.

March 30, 2023

Clinical Psychologist

By Michael J. Breus, Ph.D.

Clinical Psychologist

Michael J. Breus, Ph.D., is a Clinical Psychologist and both a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine.

Graphic by mbg creative x Max Rahubovskiy / Pexels

March 30, 2023

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Our sleep series, The Wind Down, provides a minute-by-minute peek into the wind-down routines that get well-being experts ready for bed. Today, we're relaxing with Michael Breus, Ph.D., clinical psychologist and founder of The Sleep Doctor, who keeps a regimented sleep routine but tries not to stress if it doesn't go exactly according to plan.

As you will see from my nightly schedule, my sleep routine is very regimented. Discipline and consistency are two big factors for me, but there is a second part of sleep that is equally important: acceptance.

I can do literally everything correctly, and I still may not get a great night's sleep based on factors beyond my control. As an example, when my daughter has something that's upsetting her, I simply don't sleep well. Maybe that's just a parent thing—but there is usually something like that for everyone.

For me, having a general understanding that every night is not going to be perfect will lower any anxiety or pressure I put on myself (which of course would have prevented me from sleeping anyway!). So I follow my disciplined routine, and when or if it doesn't work, I accept it and move on.

I also believe in chronotypes and sleeping based on your genetics (check out this quiz to find out your type), and my sleep journey usually starts when I wake up. Many things I do during the day help set me up for good sleep at night, including daily movement/exercise, waking up at the same time every day without an alarm, daily breathwork and meditation, limiting caffeine, rare alcohol intake, and having a comfortable sleep environment (including a great bed, pillows, sheets, etc.).

Average hours I sleep a night: 6.5 to 7
Ideal bedtime: 11:30 p.m.
Ideal wake-up time: Without an alarm, 6:30 to 7 a.m. with the sun
Nightstand essentials: Glasses, water, book
Favorite place I've ever slept: Post Ranch Inn in Big Sur. They have no TVs, a sleep program, amazing beds and sheets, and the temperature is perfect almost all the time... It's where I go to regenerate.
Sleep bad habit: It doesn't happen regularly, but I do fall asleep on the couch with my dog on occasion
Caffeine consumption: I don't drink caffeine daily. If I have a cup, it's done by 10:30 to 11 a.m.
How I track my sleep: Oura ring
The last product or habit that changed my sleep for the better: I don't change that much, as I have a routine
The first thing I do when I wake up: Drink 20 oz. of water, give my dogs their medication, and go to the bathroom

6:15 a.m.: Wake up without an alarm, to the sunrise. Then, I take 10 deep breaths, drink 20 oz. of water, give my dogs their meds, and take them outside. While outside, I face the sun to get 5 to 10 minutes of direct sunlight while the dogs do their thing. If it's warm, take off my shoes and feel the earth.

6:45 a.m.: Back inside to feed my dogs

7:15 a.m.: I do a morning meditation for 10 minutes, and I might add the 5 Tibetan Rites. Then I walk dogs. When I come back, I'll play with them for a few minutes.

7:30 a.m.: I dress for the gym and leave the house for my workout.

10 a.m.: I'll take a 20-minute sauna and go about my day.

7 p.m.: If I'm home, this is when I try to finish dinner. Then, I'll watch TV or read until 10:30 or 11:30.

11:30 p.m.: Review my calendar for the next day

11:40 p.m.: Get ready for bed and say what I'm grateful for in my head.

12 a.m.: Lights out