28-Day Sleep Wellness Program

Welcome to Day 1! Today, you’ll get a clear overview of what this program is all about and how it can be the turning point for your sleep. Dr. Breus will walk you through the foundational concepts behind his proven approach and explain how small, consistent actions each day can lead to big changes in the way you sleep and feel.

Today, Dr. Breus introduces one of the most powerful tools in the science of sleep: your chronotype. You’ll learn what a chronotype is, how it influences your natural sleep-wake cycle, and why understanding your unique biological rhythm is key to optimizing your daily routine — from when you sleep to when you eat, move, and think most clearly.

Today, Dr. Breus breaks down what truly determines your natural wake-up time and how aligning with your circadian rhythm can set the tone for a more energized, productive day. You’ll explore how light, hormones, and habits all influence your internal clock, and learn simple strategies to make mornings feel less like a battle and more like a reset.

Today, Dr. Breus dives into your body’s natural cortisol rhythm — the hormone that helps you feel alert and ready to take on the day. You’ll learn how this daily cycle influences your sleep-wake patterns and why getting sunlight in the morning isn’t just a wellness trend; it’s a proven way to support hormonal balance and better sleep at night.

Dr. Breus explores how brief exposure to cold water can naturally influence cortisol levels, helping to energize your mornings and support better sleep at night. Today’s lesson includes simple tips for adding cold exposure to your routine — no ice bath required.

Today, Dr. Breus breaks down how caffeine affects your brain and body — and why when you drink it matters just as much as how much. Learn the science behind the “caffeine cutoff” and how adjusting your daily coffee or tea routine can lead to deeper, more restful sleep.

Dr. Breus dives into the powerful connection between morning movement and better sleep. Today, you’ll learn how even a short burst of exercise early in the day can boost energy, sharpen focus, and help your body maintain a healthy sleep-wake rhythm.

Caffeine may power you through the day, but it can sabotage your sleep if consumed too late. Today, Dr. Breus explains how long caffeine lingers in your system and shares the ideal cutoff time to protect your sleep quality.

What you eat can have a big impact on how well you sleep. Today, Dr. Breus breaks down how diet influences sleep quality and shares the best and worst foods to include in your evening routine.

The light around you plays a powerful role in how your body prepares for sleep. Today, Dr. Breus explains the link between light and your circadian rhythm and offers practical tips for winding down with less light at night.

Today, Dr. Breus dives deeper into the effects of blue light — this time focusing on screens. Learn how to set healthy boundaries with your devices in the evening to avoid disrupting your body’s natural wind-down process.

Many people assume a drink before bed helps them sleep, but alcohol can actually interfere with your body’s natural sleep cycles. Today, Dr. Breus explains how alcohol affects your sleep quality — particularly REM sleep — and shares smart strategies for enjoying a drink without sabotaging your rest.

Gentle movement before bed can go a long way in calming your mind and preparing your body for sleep. Today, Dr. Breus explores how light stretching or bedtime yoga can help relieve tension, lower stress, and ease the transition into deeper, more restful sleep — no complicated poses required.

Tonight, we turn inward. Dr. Breus explains how even a few minutes of meditation before bed can quiet racing thoughts, lower stress levels, and set the stage for more restorative sleep. You'll also get simple suggestions for how to start — no experience or special tools required.

We’re halfway through the program! Today, Dr. Breus passes the mic to David Rubin, Director of Product Testing for Sleep Doctor. He'll share what you need to know about your sleep system, including how your mattress, pillows, and bedding can support the sleep improvements you’ve already begun making.

Your mattress plays a bigger role in your sleep than you might think. Today, David walks you through how your mattress fits into your overall sleep system and offers expert tips on choosing the right one for your body, sleep position, and comfort preferences.

Your pillow does more than cradle your head; it helps keep your spine aligned and supports restful, uninterrupted sleep. Today, David breaks down how to choose the best pillow for your body and sleep position, from understanding loft and firmness to picking the right fill material for your comfort and support needs.

Temperature plays a major role in how well you sleep: Too hot or too cold, and your rest can suffer. Today, David explores how your sleep system impacts body temperature overnight and shares practical strategies for creating a cool, comfortable environment that supports deeper, more restorative sleep.

Light exposure at night can disrupt your internal clock and make it harder to fall and stay asleep. Today, David revisits the importance of sleeping in total darkness and explains how tools like blackout shades can make a big difference in creating a sleep-friendly environment.

The right set of sheets can elevate your sleep experience by helping regulate temperature, enhancing comfort, and reducing nighttime disruptions. Today, David highlights what to look for in materials, weave, and fit to ensure your sheets support restful, uninterrupted sleep.

Even the most carefully crafted sleep routine can be thrown off by a restless child or a bed-hogging pet. Today, David shares practical strategies to minimize nighttime interruptions from the ones you love most, so everyone in your household can sleep a little better.

Today, Dr. Breus reveals his go-to formula for starting your day off right. From wake-up timing to energizing habits, you’ll learn how to build a morning routine that boosts your mood, supports your circadian rhythm, and sets the tone for a productive, well-rested day.

Tonight, Dr. Breus walks you through his ideal evening routine. It's a simple but powerful series of steps designed to calm your body, quiet your mind, and prepare you for restful, uninterrupted sleep. Learn how timing, lighting, and the right habits can make all the difference.

As you move into the final stretch of the program, Dr. Breus invites you to retake the Sleep Assessment to reflect on how far you’ve come. This self-check is an opportunity to evaluate your progress, celebrate improvements, and identify any areas that still need attention.

Today, Dr. Breus walks you through some of the most common sleep disorders, including insomnia and sleep apnea, and explains how to recognize their symptoms. If any of these sound familiar, he offers guidance on what steps to take next so you can get the help and support you need.

Today, Dr. Breus shares his insights on natural sleep aids — from supplements like melatonin and magnesium to herbal remedies and teas — and explains which ones are most effective, how to use them safely, and when they might be worth trying as part of your sleep routine.

Today, Dr. Breus explains the role of a sleep coach: what they do, how they support lasting behavior change, and why working with one might be a smart step if you’re still struggling with sleep despite your best efforts.

You made it to Day 28 — congrats! As the program wraps up, Dr. Breus shares parting advice, reflects on the progress you’ve made, and offers tips for maintaining your healthy sleep habits long after today. Remember: This is just the beginning of your sleep wellness journey!