Dr. Michael J. Breus, PhD, is a Clinical Psychologist and a Diplomat of the American Board of Sleep Medicine. With a specialty in Sleep Disorders and Neuropsychological Testing, he is one of only 159 doctors in the world with his credentials and distinction.
Dr. Breus is quickly becoming the widely recognized leader in the highly evolving field of sleep medicine. He is on the faculty of the Atlanta School of Sleep Medicine and has taught several courses on sleep disorders. He has provided editorial services for many medical and psychology peer-reviewed journals and has given more than 300 presentations to professionals and the public. You may have also seen him on television, including The Today Show, The View, CNN, CNN Business Traveler, Fox News, and The Early Show.


In addition, Dr. Breus is also a husband and father of two who understands the need for real-life sleep solutions. His first book, GOOD NIGHT: The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health (Dutton/Penguin, 2006), is a practical guide to getting better sleep.


5 TIPS TO HELP YOU SLEEP BETTER TONIGHT


  1. Turn down the lights.


    Bright lights signal the body to be awake and can derail your efforts to fall asleep at the right time. Start turning down lights about an hour before you go to bed—that includes computer screens. Replace bright light bulbs with 45-watt bulbs. If you read, use a book light.

  2. Prepare your room.


    People tend to sleep better in dark, cool places (optimal temp seems to be between 68-72 degrees). Make sure your draperies block out as much light as possible. Turn bright digital alarm clocks away from your face. Make sure your bed linens and pajamas aren’t too warm.

  3. Try aromatherapy.


    Lavender, vanilla, cedar wood, orange flower, and chamomile have shown promise as sleep enhancers. Use a pillow mist with these ingredients to mist your linens and pillow, or use a room fragrance diffuser like Scentport™. This will also train your body to slow down and fall asleep with certain fragrances.

  4. Take a warm bath.


    This heats up your body’s core temperature; when you get out, your body begins to cool. This mimics the body’s natural cooling as it falls asleep and can help you naturally ease into sleep. Maximize the benefits by adding sleep-inducing aromatherapy products to your bath.

  5. Eat (and drink) right.


    Caffeine and alcohol can keep you awake or keep you from getting deep sleep. However, some foods can help you fall asleep. For instance, milk contains L-tryptophan, which has been shown to help people sleep.

FREQUENTLY ASKED QUESTIONS


Q: HOW DO I KNOW IF I AM GETTING ENOUGH SLEEP?
A: Ask yourself whether or not you feel sleepy during the day. If you find yourself falling asleep during the day, you probably need to sleep more at night. Other sure signs are if you fall asleep “anywhere” or “before your head hits the pillow.”
Q: HOW MUCH SLEEP DO I NEED?
A: Sleep requirements vary by individual and by factors, including age. The average adult needs anywhere from 7 to 8-1/2 hours. If you feel rested and restored after 6.5 hours, feel lucky - you’re one of those people who doesn’t need as much sleep as others.
Q: IT ALWAYS TAKES ME ABOUT 20 MINUTES TO FALL ASLEEP. DO I HAVE INSOMNIA?
A: Most people take between 15-20 minutes to fall asleep. If you occasionally take longer than 20 minutes, that’s normal. Symptoms of insomnia include consistently taking longer than 20 minutes to fall asleep, waking in the middle of the night without being able to fall back asleep, and waking too early.
Q: I FALL ASLEEP QUICKLY AND SLEEP 8+ HOURS BUT I’M STILL TIRED. IS IT POSSIBLE THAT I NEED MORE SLEEP?
A:

You may just need better sleep. Do you sleep with someone else who disrupts your sleep? Do you sleep with a pet? Do they snore? Do you? Do you drink or take any over-the-counter medications before bedtime? Do you have a “dead pillow” or a lumpy mattress? Do children wake you throughout the night? Is your room a good sleep environment? These things may be robbing you of the deep sleep you need.

If your environment isn’t keeping you from getting deep, restful sleep, you may have a sleep disorder. Speak with your physician and discuss your symptoms. An experienced sleep specialist may be able to help you feel dramatically better in just a few nights.

Q: PHARMACEUTICALS OR AROMATHERAPY?
A: It depends.

Aromatherapy is a gentle way of coaxing your body toward sleep, and that may be all you need to get a good night’s rest.

Most of the prescription sleep aids are in a class of medications known to “knock you out.” These will put you to sleep but can sometimes carry over as drowsiness the next day. I’m more wary of over-the-counter sleep aids that use Diphenhydramine HCl or Doxylamine Succinate. There is no clear evidence that these types of drugs can help you fall asleep, but we do know they can keep your body from moving into the deeper restorative level of sleep. So you sleep, but don’t get fully rested.

Start small and simple. Try aromatherapy and some of the tips from this page and my book. If you are still having difficulties sleeping, talk with your doctor.

Q: I WAKE UP IN THE MIDDLE OF THE NIGHT AND CAN’T FALL BACK TO SLEEP. ANY IDEAS THAT WOULD HELP?
A:

Relaxing imagery or thoughts may help induce sleep. However, if you do not fall back to sleep within 15-20 minutes, you should get out of bed, go to another room and engage in a relaxing activity such as listening to music or reading. Avoid watching the clock or stressing out about not sleeping.