Podcast Summary: "Bonus: SYSK TRENDING – The Science of Sleeping, Breathing, and Hydration"

Podcast: Something You Should Know
Host: Mike Carruthers
Guest: Dr. Michael Breus (Double Board-Certified Clinical Psychologist & Sleep Specialist)
Date: February 10, 2026

Episode Overview

In this trending episode, Mike Carruthers sits down with renowned sleep expert Dr. Michael Breus to dissect the underestimated yet transformative power of three daily behaviors: sleeping, breathing, and hydrating. Rather than advocating for “more” or “harder,” Dr. Breus demonstrates how small tweaks in the routines we already practice—how we sleep, breathe, and drink—can translate into significant improvements in energy, wellbeing, stress levels, and even longevity. The discussion is practical, evidence-backed, and loaded with actionable “intel” listeners can immediately apply to their lives.

Key Discussion Points & Insights

1. Hydration: It’s Not Just About Quantity

[03:46 – 09:31]

• Rethinking “8 Glasses a Day”
  • The classic advice of “8x8” (eight 8-ounce glasses) is not inherently wrong, but it’s a rough estimate, and needs to be tailored for body size, activity, and more.
  • “It’s not necessarily about amount, it’s about quality and timing.” (Dr. Breus, 03:59)
• Water Quality Matters
  • Check what’s in your tap water using local resources.
  • Prefer filtered, mineral, or spring water over straight tap.
  • Avoid drinking from plastic bottles when possible due to concerns about nanoplastics.
  • “They’ve actually started to find nanoplastics in utero babies now. So we really want to keep that away if at all possible.” (Dr. Breus, 05:23)
• Sipping vs. Gulping
  • Your body absorbs water more efficiently when you sip rather than gulp, especially first thing in the morning.
  • Memorable Analogy: “You are the sponge. And so the better you can sip, the better it will absorb.” (Dr. Breus, 07:16)
• Other Sources of Hydration
  • Water-rich foods and even some drinks (like coffee, within moderation) count toward your daily hydration.
  • Up to 2 cups of coffee count toward hydration; more than 3 becomes dehydrating.
• “Hydrate before you caffeinate”
  • For maximum effect of caffeine and better health, drink water before your morning coffee and wait about 90 minutes after waking before caffeine.
  • “Drink your caffeine 90 minutes after you wake up…hydrate before you caffeinate.” (Dr. Breus, 07:57)
• Caffeine Cut-Off
  • Recommends no caffeine after 2pm, given its 6–8 hour half-life, to protect sleep quality.

2. Breathing: Doing It Better Can Be a Gamechanger

[09:31 – 17:38]

• Breathing Isn’t Automatic Excellence
  • Just like exercise, merely “doing it” isn’t optimal; most people can improve their technique and reap major benefits.
• The 4-7-8 Breathing Technique
  • Especially helpful for insomnia and anxiety:
    • Inhale for 4 seconds; hold for 7 seconds; exhale for 8 seconds; repeat 10-12 times.
    • “If you do this 10 to 12 times, your heart rate will drop to about 60 beats per minute…the place where your body can enter into a state of unconsciousness.” (Dr. Breus, 10:44)
  • Works because it distracts your mind with counting and physiologically lowers your heart rate.
• Guided Example
  • “Breathe in, 2, 3, 4. Hold. 2, 3, 4, 5, 6, 7. Out. 2, 3, 4, five, six, seven, eight. That’s it.” (Dr. Breus, 12:25)
• Daytime Breathing Habits
  • People often unconsciously hold their breath while concentrating (e.g., reading emails).
  • Most people breathe “up” (lifting shoulders) instead of “wide” (expanding the belly/abdomen).
  • Key for stress reduction and better oxygenation: practice belly breathing.
• 3-Week Habit-Builder Program
  • Set five alarms throughout the day to remind yourself to hydrate and breathe consciously.
  • “After three weeks, I can almost guarantee that you will have significantly better quality sleep.” (Dr. Breus, 17:27)

3. Sleep: Quality Over Just Quantity

[17:38 – 27:10]

• The Sleep “Magic Number” Myth
  • Sleep is as much about quality as about hitting 8 hours.
  • “I could make the argument with a lot of science to back me up, that you can actually sleep less if you have higher quality sleep.” (Dr. Breus, 17:51)
• Chronotypes: Your Genetic Sleep Blueprint
  • Everyone is predisposed to a certain sleep-wake pattern. Dr. Breus’ types:
    • Lions (formerly Early Birds): Wake up naturally around 6am.
    • Wolves (Night Owls): Trouble waking early, peak energy in late afternoon.
    • Bears: Middle-of-the-pack, align with the sun.
    • Dolphins: Chronic insomniacs (unique schedules).
  • Identify your type by noticing what time you wake on vacation, unaided by an alarm.
  • “Living within that chronotypical timeframe actually turns out to be one of the easiest things that people can do just by waking up consistently seven days a week.” (Dr. Breus, 20:09)
• Dealing With Schedule Mismatches
  • If work demands clash with chronotype, discuss possible adjustments with your employer.
  • Otherwise, at minimum, maintain a consistent wake-up time every day for best possible sleep quality.
  • “If you've got a job... that says you have to be there at 6:30 in the morning, I'm going to actually tell you to sit back and think if that’s really the right job for you…” (Dr. Breus, 21:44)
• Chronotype Changes Over the Lifespan
  • Children and older adults tend to be “lions”; teens become “wolves”; adults’ chronotype stabilizes and then shifts earlier again with age.
  • Even if you can’t strictly keep to your chronotype, consistency still provides a partial benefit.

4. Snoring: It’s Not Just Annoying, It’s Fixable

[24:08 – 27:10]

• Snoring Solutions
  • Weight loss: A 5% reduction in weight can decrease snoring volume by up to 30 decibels.
  • Decongestion: Use neti pots, devices like Naväge, and bedroom air filters to keep nasal passages clear.
    • “Anything that makes your nose more narrow or blocks it is going to make the air move faster… causes a cadence and causes a snore.” (Dr. Breus, 25:33)
  • Physical barriers: “Pillow walls” can reduce noise to your partner.
  • Rule out sleep apnea: If snoring persists, a sleep study is recommended due to potential health consequences.

Notable Quotes & Memorable Moments

• On Small Changes for Big Impact:
  “If you're not sleeping well, if you're not hydrated and you don't breathe appropriately, you're not going to be able to accomplish any of those goals. So why not start with the basics?” (Dr. Breus, 03:13)

• On Hydrating Like a Sponge:
  “You are that dried up sponge every single morning... If you took that dried up sponge and you stuck it under your faucet... as though you were gulping water... the water hits it and it runs right off.” (Dr. Breus, 06:34)

• On Sleep Quality Over Quantity:
  “You can actually sleep less if you have higher quality sleep.” (Dr. Breus, 17:51)

• On Chronotypes:
  “Living within that chronotypical timeframe actually turns out to be one of the easiest things that people can do just by waking up consistently seven days a week.” (Dr. Breus, 20:09)

• On Snoring and Relationships:
  “I’ve actually saved more marriages as a sleep doctor than I ever would have as a marital therapist just by working on snoring.” (Dr. Breus, 24:21)

Timestamps for Important Segments

• Hydration Myths & Better Practices: [03:46 – 09:31]
• Optimal Breathing & 4-7-8 Technique: [09:31 – 13:04]
• Daytime Breathing & Habit Program: [15:52 – 17:38]
• Sleep Quality, Chronotypes & Schedules: [17:38 – 24:08]
• Snoring Solutions & Sleep Apnea Note: [24:08 – 27:10]

Tone & Language

Clear, relatable, and practical. Dr. Breus uses memorable analogies (the sponge, water hose) and plain language, mixing scientific insight with everyday tips. The friendly, accessible tone encourages small, achievable changes without overwhelming the listener.

Conclusion

This episode dispels myths around three foundational health habits—sleep, hydration, and breathing—showing listeners how nuanced improvements in each can deliver transformative results. Dr. Breus mixes science with actionable intel, providing a “Wellness 101” that’s genuinely easy to implement. If you only change one thing after listening, make it a smarter version of something you already do every single day.