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Sleep Doctor: If You Wake Up At 3AM, DO NOT Do This!

The Diary Of A CEODr. Michael Breus
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  • A global sleep crisis driven by chronic deprivation is projected, with study data anticipated for 2025 and 2026 indicating that 93% of Gen Z will report regular sleep loss due to social media by 2026.
  • By 2026, 71% of employed respondents globally are expected to call in sick one to twice annually solely to recover from sleep loss, while the obesity epidemic in America, affecting 70% of the population, is identified as a primary driver of sleep apnea.
  • Obstructive sleep apnea affects one in seven adults worldwide, a prevalence comparable to diabetes, yet 80 to 90% of affected individuals remain undiagnosed.
  • Untreated sleep apnea is predicted to increase the risk of Alzheimer's disease by 45%, a risk potentially exacerbated by the daily use of OTC sleep aids containing diphenhydramine or long-term reliance on alcohol as a sleep aid, which accounts for the majority of insomnia cases.
  • Anxiety and depression constitute 75% of insomnia cases, while daily melatonin use over 5 to 10 years carries unknown long-term risks, including potential contraceptive effects that could pause puberty.
  • High melatonin dosages are expected to cause super vivid dreams and eventual nightmares, whereas correcting vitamin D, magnesium, and iron deficiencies may improve sleep for 15% of patients.
  • Magnesium threonate and Upgraded Formulas are the only brands cited with published clinical data supporting sleep benefits, while consuming bananas with the skin in a 5-minute steeped tea may enhance magnesium absorption.
  • Vitamin D levels and 15 minutes of daily sunshine are expected to regulate melatonin production, and temperature manipulation remains the most accessible variable for improving sleep quality.
  • Keeping the body cool is critical for preventing sleep disruptions, particularly for women in menopause, with sleeping naked or wearing socks to aid heat dissipation suggested as thermoregulatory strategies.
  • Lavender and Ylang Ylang are the only aromas backed by scientific studies for sleep improvement, while air purifiers and weekly window opening are expected to enhance sleep through improved air quality.
  • Sleep tracking devices are evaluated with the Whoop device considered closest to hospital-grade polysomnography, while the Oura Ring is viewed as superior to other current options, though still a proxy measurement.
  • Dreams are characterized as a form of emotional metabolism, and writing down a changed ending for nightmares is expected to interrupt the cycle over a period of 7 to 10 days.
  • Arguments before bed increase heart rate and harm intimacy, whereas scheduling difficult conversations at 7 to 8 p.m. or in the morning is recommended to protect sleep.
  • Chronotype-specific dating schedules are predicted: Lions at 7 a.m., Bears at 4 p.m., Wolves at 11 p.m., and Dolphins (afternoon/evening chronotypes) having the highest likelihood of falling in love at 8 p.m.
  • Sleeping on the left side is preferred to avoid pushing organs onto the stomach and causing reflux, while the Orion Sleep System is expected to align with circadian rhythms to maintain sleep continuity.
  • Universal sleep disorder testing in the U.S. healthcare system is viewed as a necessary reality, with the expectation that global access to one night of quality sleep could lead to increased peace and innovation.