Hello Fuckoff,
Most people think a good bedtime routine means candles, journaling, and a full ten-step nighttime ritual. It almost never actually looks like that.
The routines that actually work look almost boring on paper. A few specific habits, done consistently, at the same time each night.
You don't need to overhaul your life to get this right, and you don't need candles. Here's what actually belongs in a routine that works.
The habits that actually build better sleep
From your last cup of coffee to the temperature on your thermostat, small details shape how well you sleep. We walk you through eight science-backed habits that make the biggest difference, starting tonight — no drastic overhaul required.
Round out your reset
The mattress upgrade that completes your reset
If your routine's dialed in but you're still tossing, temperature might be the culprit. See this year's top cooling mattress picks.
The sleep basics too many people still skip
A fast, no-fluff rundown of the fundamentals that quietly make or break your sleep, no matter your age or sleep history.
Dr. Breus in the Media
Podcasts
A Life of Greatness on Apple
In the press
Article on Lose It
Next on Better in Bed:
Morning Habits to REWIRE Your Brain
with Jim Kwik
Most people obsess over falling asleep and ignore the moment that matters most: how you wake up. Dr. Breus and Jim Kwik break down why those first few minutes set the tone for your focus and memory all day.
Extra support for your routine
Sleepio CBT-I digital program
A structured, clinically-backed program that helps retrain your brain for better sleep, at your own pace.
CPAP Mask Finder Quiz
Not sure which mask actually fits your face and sleep style? Answer a few quick questions for a personalized match.
Still exhausted, even with good habits?
Sometimes the habits are right, and you're still exhausted. That's often when it's worth looking deeper. The Home Sleep Study checks for issues a routine alone can't fix, so you can find out what's really keeping you tired, for good. You can use most insurance plans, FSA, or HSA to cover it too.
Dr. Michael Breus, PhD, DABSM, FAASM
Double board-certified Clinical Psychologist and Clinical Sleep Specialist. Author of the groundbreaking books, The Power of When, and Sleep Drink Breathe, and an expert resource for most major publications (Oprah, The Doctors, NY Times, and more).
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