Something You Should Know Bonus: SYSK TRENDING - The Science of Sleeping, Breathing, and Hydration
Feb 10, 2026
Michael Breus, a double-board-certified clinical psychologist and sleep specialist known for books on sleep, breathing, and hydration, joins to explore practical tweaks to daily basics. Short tips cover timing and quality of hydration, 4-7-8 and belly breathing for calm, syncing sleep with your chronotype, and simple fixes for snoring and better sleep routines.
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Hydrate With Food And Time Your Coffee
- Include water-rich vegetables in every meal and count 1–2 morning coffees toward hydration.
- Hydrate before caffeinating and wait about 90 minutes after waking to drink caffeine for stronger effect.
Cut Off Caffeine By Mid-Afternoon
- Stop caffeine around 2 p.m. to allow half to clear by bedtime and protect sleep.
- Remember caffeine's half-life is six to eight hours, so late intake can disrupt sleep quality.
Use 4-7-8 To Fall Back Asleep
- Use 4-7-8 breathing: inhale 4, hold 7, exhale 8 for 10–12 cycles to lower heart rate.
- The technique reduces anxiety and helps people fall back asleep by dropping heart rate toward 60 bpm.
