Optimal Health Daily - Fitness and Nutrition 3375: 6 Steps to Better Sleep by Michael Breus with Live Happy on Improving Sleep Quality
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Apr 26, 2026 
Michael Breus, clinical sleep specialist and author, offers science-backed tips for treating insomnia. He covers how poor sleep harms body and mind. He outlines practical steps like tracking sleep, sleep restriction, cognitive reframing, relaxation techniques, and managing stress triggers. Short, actionable strategies to retrain your brain for more consistent rest.
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Sleep Deprivation Harms Body And Mind
- Sleep deprivation affects every organ system and can cause severe psychological distress.
- Michael Breus notes some countries even use sleep deprivation as a form of torture, highlighting sleep's systemic importance.
Common Insomnia Symptoms And Daytime Impact
- Insomnia presents as trouble falling asleep, early waking, or frequent night awakenings with daytime tiredness and cognitive problems.
- Michael Breus cites a colleague who wakes many times nightly and lists common daytime effects like irritability and concentration issues.
Create A Relaxing Prebed Routine
- Give yourself a pre-bed relaxation routine like bathing, relaxing music, reading, prayer, or meditation.
- Make the bedroom dark, quiet, and comfortable and avoid heavy late meals to reduce awakenings and pre-sleep arousal.