Simple Habits for Profound Health, Well-being, and Enhanced Energy and Mood

Optimizing Sleep, Hydration, and Breathing for Better Health

While seemingly simple, many of us struggle to effectively sleep, breathe, and drink water, according to clinical psychologist and author Michael Breus. He emphasizes the importance of these daily habits for long-term health and offers tips on how to optimize them.

Consistency is key: Aim to wake up at the same time every day, even on weekends. This regulates melatonin production, your natural sleep hormone, and improves sleep quality.

Poor sleep can indicate other health concerns. If you consistently struggle with sleep, seek professional help to rule out any underlying medical conditions.

Sip, don't gulp: Think of your body like a dry sponge. Sipping water throughout the day allows for better absorption and hydration compared to gulping large amounts at once.

Pay attention to your thirst cues and drink accordingly. Aim to consume water consistently throughout the day rather than relying on large volumes at specific times.

Deep breaths, not shallow gasps: Most people only use half of their lung capacity, leading to increased heart rate to compensate for oxygen delivery. Practice deep breathing exercises to engage your diaphragm and maximize oxygen intake.

When you breathe deeply, your belly should expand, not your shoulders. This indicates proper diaphragmatic breathing, which is more efficient and beneficial for overall health.

Breus' book offers a three-week program with specific steps for each chronotype (sleep and activity preference categories). The excerpt provided focuses on Week 1, covering morning and afternoon routines for two chronotypes. It includes additional tips for improving energy and mood throughout the day.

By making small adjustments to these daily habits, we can significantly improve our overall health and well-being. Remember, consistency and mindful awareness are key to unlocking the full potential of sleep, hydration, and breathing.