Sleep, Drink, Breathe with Dr. Michael Breus

Sleep, Drink, Breathe with The Sleep Doctor

Estimated read time: 1:20

Summary

In this episode of "Successful with ADHD," Brooke Schnitman welcomes Dr. Michael Breus, a renowned sleep specialist, to discuss his new book "Sleep, Drink, Breathe." The discussion revolves around the fundamental health practices of sleep, hydration, and breathing, especially in the context of living with ADHD. Dr. Breus emphasizes the importance of balance in these areas and offers practical insights into improving one's lifestyle by focusing on these essential needs. With engaging anecdotes and relatable tips, this episode provides a comprehensive guide for anyone looking to enhance their well-being through better sleep, hydration, and breathing techniques.

Highlights

Dr. Michael Breus introduces the concept of 'dominoes of wellness'—key life structures that trigger overall well-being. 🏛️
Sleep, drink, and breathe form the core pillars, likened to the book "Eat, Pray, Love" for its simplicity. 📘
Dr. Breus shares fascinating stories about ADHD's impact on everyday activities. 🎙️
Tips for better hydration and the concept of 'hydration multipliers' are discussed. 💧
The importance of waking up consistently for better sleep management is highlighted. ⏰
The role of breathwork and techniques like 4-7-8 breathing are explored. 🌬️

Key Takeaways

Sleep, hydration, and breathing are essential for overall wellness. 🛌💧🌬️
ADHD amplifies common health needs, making balance super important. 🧠
Creating a simple system can help manage ADHD symptoms effectively. ✅
Consistency in wake-up times can vastly improve sleep quality. ⏰
Caffeine should be consumed wisely to avoid sleep disruption. ☕
Breathing techniques like 4-7-8 can promote relaxation and sleep. 😌

Overview

In an engaging episode of 'Successful with ADHD,' Dr. Michael Breus joins Brooke Schnitman to share insights from his new book, 'Sleep, Drink, Breathe.' This book aims to simplify wellness practices, focusing on the essentials such as sleep, hydration, and breathing, particularly for people with ADHD. With a laid-back and informative approach, Dr. Breus provides both practical tips and foundational knowledge that listeners can easily adopt into their daily routines.

Dr. Breus, known internationally as the 'Sleep Doctor,' emphasizes the role of consistent habits in achieving a balanced lifestyle. He encourages viewers to create personalized systems that address sleep, hydration, and breathing. With anecdotes and real-life illustrations, Dr. Breus brings the science of sleep and wellness into the everyday lives of his audience, making complex ideas easy to grasp and integrate.

The discussion further delves into techniques such as 4-7-8 breathing for reducing anxiety and promoting sleep, the importance of proper hydration particularly in those with ADHD, and the critical need for managing stimulant intake. Dr. Breus's advice is peppered with humor and wisdom, aiming to inspire and reassure listeners, highlighting that with small, consistent changes, anyone can improve their quality of life.

Chapters

00:00 - 01:00: Introduction to ADHD and Wellness This chapter introduces the topic of ADHD and wellness, highlighting the paradoxical behaviors often experienced by individuals with ADHD. It touches on the challenges they face, such as hyperfocus that leads to forgetting basic self-care like eating and drinking. Issues like medication effects, anxiety, restless leg syndrome, and reflection on unaccomplished tasks also play a role. The chapter emphasizes the importance of addressing these challenges for better well-being.
01:00 - 02:00: Meet Dr. Michael Bruce The chapter introduces Dr. Michael Bruce, focusing on his approach to providing systematic guidance for individuals, particularly those with ADHD, on sleep, hydration, and breathing. These strategies are meant to be intuitive and help in managing ADHD effectively. The episode is part of the 'Successful with ADHD' series hosted by Brook Schnitman.
02:00 - 05:00: Dr. Bruce's New Book and Wellness Philosophy In this chapter, Michael Bruce is discussed as a returning and seasoned guest. The talk highlights the significant impact of sleep on both the ADHD community and all humans in general, indicating the success and importance of their first episode focused on this subject.
05:00 - 11:00: The Essentials of Wellness: Sleep, Drink, Breathe Dr. Bruce is a renowned clinical psychologist specializing in sleep medicine. He holds prestigious credentials such as being a diplomat of the American Board of Sleep Medicine and a fellow of the American Academy of Sleep Medicine. Notably, he is one of only 168 psychologists worldwide to have passed the Sleep Medical Speciality Board without attending medical school. Dr. Bruce has also been recognized as the top sleep specialist in California by Readers Digest and is among the 10 most influential people in sleep medicine.
11:00 - 12:00: Importance of Breathing and the Science Behind it In this chapter, the author, who has been featured on The Dr Oz Show 40 times and has written several books on sleep, introduces his new book focused on the significance of breathing. The chapter highlights the importance of understanding the science behind breathing and its connection to overall health. The title of the book is 'Sleep Drink Breathe,' suggesting an integrated approach to wellness. The author seems enthusiastic about discussing the intricate relationship between sleep, drinking habits, and breathing, hinting at a holistic exploration in subsequent sections.
12:00 - 16:30: Balancing Medication and Lifestyle for ADHD In the chapter titled 'Balancing Medication and Lifestyle for ADHD,' the discussion revolves around the frequent queries people have about optimizing their health routines. The author, who is approached at the gym due to their expertise as a sleep doctor, describes the common mistake individuals make by focusing on less impactful health trends, such as specific saunas or green drinks, while neglecting fundamental health practices like hydration. The chapter emphasizes the importance of balancing medical treatments, specifically for ADHD, with essential lifestyle habits to enhance overall well-being.
16:30 - 23:00: Hydration Essentials and Practices This chapter explores the foundational elements of wellness, emphasizing the importance of identifying core practices that can improve multiple aspects of health. The speaker shares a personal anecdote about a friend, Joe Polish, who authored a book titled 'Life Gives to the Giver,' which discusses the benefits of generosity. While the narrative may veer toward other wellness concepts, the primary focus is on hydration and its essential role in well-being.
23:00 - 30:00: Smart Caffeine Consumption This chapter introduces the concept of 'dominoes' as a metaphor for skills or practices that, once mastered, have a cascading positive impact on one's life. It emphasizes the idea of identifying and developing such skills to progressively enhance wellness and productivity. The discussion prompts readers to consider what their personal wellness dominoes could be, suggesting that finding and focusing on these can lead to significant and rapid improvements in time and energy management.
30:00 - 47:00: Sleep Advice for ADHD and General Tips This chapter talks about the basics of essential needs for survival, emphasizing the importance of breathing. It mentions that many people don't breathe correctly, though it's crucial, as you can't live without air. An interesting fact shared is about actress Kate Winslet, who holds a record for holding her breath for over six minutes in the movie Avatar. The discussion suggests a focus on foundational aspects of health and breathing, possibly in relation to ADHD.
47:00 - 52:00: Understanding and Implementing Breath Work The chapter 'Understanding and Implementing Breath Work' explores techniques and experiences related to breath control, especially in extreme situations like diving. It starts by describing a scenario involving a diving coach and mentions world record holders who use pure oxygen and hyperventilation to extend breath-holding times to remarkable lengths, such as 18 to 20 minutes. The chapter underscores the critical importance of air, emphasizing that normal humans have limitations and can't hold their breath for extended periods without adverse effects. Finally, it transitions into discussing the significance of water following air.
52:00 - 57:00: Final Thoughts on Balance and Wellness The chapter discusses the importance of balance and wellness, focusing on essential needs such as food, water, and sleep. It highlights that while humans can survive without food for an extended period, water is critical, with a maximum of three days without it. Additionally, the necessity of sleep is emphasized, mentioning the world record for going without sleep is 11 days, set by Rudy Gardner in the 1970s.
57:00 - 57:05: Conclusion and Book Promotion The chapter discusses the adverse effects of deprivation, possibly in a narrative or anecdotal form, describing how a person deteriorated over days, becoming unable to function normally without proper rest. This leads to the realization of three essential elements for well-being: sleep, hydration, and breathing. The chapter also mentions a reference to the book 'Eat Pray Love', suggesting a possible analogy or inspiration drawn in the narrative.

Sleep, Drink, Breathe with The Sleep Doctor Transcription

00:00 - 00:30 with ADHD we are one big Paradox right like oh my gosh yes we know we need reliable sleep we know we need to drink water we know we need to breathe and we get so hyperfocused that we forget to drink or our medication is keeping us hyperfocused that we forget to eat we forget to drink or the stimulant is not wearing often time or we have restless leg syndrome or we have anxiety or we think about all the things that we didn't accomplish or the things that we need to next day it's really important
00:30 - 01:00 for this group of people in particular to really have a a system some guide rails like some thoughts about what do I need to do for sleep what can I do that makes intuitive sense now what can what can I do for hydration now what can I do for breathing now to help me welcome to successful with ADHD I'm brook schnitman let's get started hey everyone welcome back to another episode of successful with ADHD today I I have uh not new guest Dr
01:00 - 01:30 Michael Bruce old guest old guest seasoned guest however you want to put it there you go I like that seasoned seasoned that sounds seasoned seasoned we know with the ADHD community and with every human being that sleep impacts everything so it was to no surprise that our first episode did really well yay introduced yay
01:30 - 02:00 to reintroduce Dr Bruce he is a clinical psychologist and a diplomat of the American Board of sleep medicine and a fellow of the American Academy of sleep medicine he's one of only 168 psychologists in the world to have passed the Sleep medical specialty board without going to medical school that's pretty cool Dr Bruce he's done a lot more than that he was recently named the top sleep specialist in California by Readers Digest and one of the 10 most influential people in sleep and he's on
02:00 - 02:30 the clinical Advisory Board of The Dr Oz Show and was on the show 40 times and he's been on a lot of other shows he's wrote a lot of amazing books about sleep and we're here going to talk about his new book do you want to is that absolutely absolutely hey everyone out there I've got a new book out oh sleep drink breathe hold on I'm G move the microphone so you can see it better sleep drink breathe um I think this has
02:30 - 03:00 gotten too complicated right like here's the problem I've talked to people all the time like I'm at the gym constantly because I'm I'm a gym rat I go there every day and you know people there know I'm a sleep doctor so they're always coming up to me asking me things and they're like hey what sauna should I buy or what green drink should I have meanwhile they haven't had a sip of water for their entire workout they look like a raisin they're about to fall overc and and they don't even get it and so for me it's really about trying to
03:00 - 03:30 figure out like how can I figure out like sort of what are the what's the DNA of Wellness like what are the basic things that if you do them it will help so many other things now obviously I'm a little biased when it comes to sleep I think sleep is one of those things but I think there are a few other ones as well so I'll tell you the story it was kind of interesting um a friend of mine Joe polish wrote this really cool book called life gives to the giver and it talks about how you can by giving away
03:30 - 04:00 your time and energy you get so much in return and one of the things he was talking about in this book were these things called dominoes and he felt like dominoes were these skills that once you got it it would knock down another and then another and then all of a sudden it starts moving very very rapidly in a very positive direction and I thought that's a great analogy but what are The Dominoes of Wellness right like what could they be so of course I started thinking about well what could you not
04:00 - 04:30 live without like if we're going to try to get bit to the basics well you can't live without air right so that's a that's breathing and and I started to look into it and by the way like there so many people don't breathe correctly I didn't even know that was a thing but people don't breathe correctly and and you can only go about I think Kate Kate Winslet holds an interesting record as an actress she held her breath in the movie Avatar for like six minutes and 30 seconds or something crazy yeah it was
04:30 - 05:00 really cool she worked with a a diving coach and the whole thing right now supposedly there are a couple of guys who've got these World Records where they they take in pure oxygen then they hyperventilate themselves and they stick themselves in a pool face down one guy stayed there for like I think it was like 18 or 20 minutes but here's the bottom line is you can't go for very long especially as a normal human without air so one of the things I had to think was air the second one was water so I started to look around and
05:00 - 05:30 you can go a really long time without food you could actually go 30 days if you wanted to it wouldn't be the worst thing in the world for actually a lot of Americans out there um but you can't go more than about two days maybe three tops without water and so I figured okay that's got to be hydrations got to be another one and as I said before I'm a little biased when it comes to sleep the world's record for going without sleep is 11 days uh it was set back in the 70s by a guy named Rudy Gardner and he drank
05:30 - 06:00 coffee and played pinball and by like day six he he was like a dribbling idiot like he couldn't answer questions he was hallucinating by day eight so when I when I thought about what could these dominoes be and I like the number three it kind of works for me you know DNA all these different things I was like okay it's got to be sleep it's got to be hydration and it's got to be breathing and so then I started thinking about you know that book Eat prey love yeah I was gonna say you're right right and I was
06:00 - 06:30 like oh why can't we just do sleep drink breathe and then I then somebody said you can and so we did so the book is really I think it's like a starting line because like so many people are confused you know and people tell me all the time like well Michael I don't even know where to start with sleep you know and so it's okay good that great that's exactly what the book is designed to do I don't know where to start with hydration no problem this is exactly what I want you to do breath work and that's the really interesting one so
06:30 - 07:00 many people are like what are you talking about breath work what does that mean Michael like I breathe every day you know and it's like people don't know that there are ancient practices uh within the yogic tradition and within the Indian culture that have been around for thousands and thousands of years where you can control your entire bodily system just by breathing like you can amp your heart rate up you can slow your heart rate down you can breathe to get yourself to sleep you can breathe to get yourself to run a marathon like it's it's impressive what out there and so I
07:00 - 07:30 figured hey why don't I take a deep dive on all three topics and then come up with the most Salient easyto follow things and then stick them in a book and that's what we did That's great so you're keeping it super simple in a very complex and modern society where all this new information is just coming at you 247 yeah I love it and it's and it's so hard because I you know we're like we're on a podcast about ADD and ADHD right when there's so much information
07:30 - 08:00 coming at you from so many different directions even if you don't have ADD or ADHD it feels like you have ad and ADHD because there's just so much information so this is such a relevant group of people to talk to because you're already having issues with focus and concentration and things like that I'm here to tell you sleeping drinking and breathing helps all of that more so with ADD and ADHD in many cases than a lot of other stuff yeah we need what human
08:00 - 08:30 society needs but to a much you know a different level in certain things like we we experience the same emotions that everyone does but way more extreme so it's it's like this like even in my book I talk about the hierarchy of needs if you can't food and you can't sleep and you can't drink and you can't breathe then you can't be productive you can't be happy there's a lot of other things that will not come if you don't take
08:30 - 09:00 care of it so I'm really excited to have you and also Dr hell talks about the variable attentions um syndrome traits I need to remember the name of it but basically everyone as a modern society's attention span has lesson so we all experience symptoms that might appear like ADHD at times not saying that people have it but they experience the symptoms and if you can't sleep you're going to experience those symptoms like you said well and and also and I think that's
09:00 - 09:30 really an interesting point to double tap on real quick for folks is I've had patients who came to my office who thought they had ADD and ADHD and they had a sleep disorder and when we fixed the Sleep Disorder guess what they didn't have it anymore I'm not saying that that happens to the majority of cases but I want to be clear that if you have disrupted sleep if you are sleep deprived number one you can make a normal person look like an add person like that with with a little bit of sleep deprivation right and so a lot of people out there might be thinking hey I
09:30 - 10:00 I I have this diagnosis of ADD ADHD which by the way if you have a diagnosis there's nothing wrong with having a diagnosis but also if you're sleep deprived that makes the situation significantly worse now here's where I think it gets super duper interesting is for folks out there who've decided to take medication for their ADD and ADHD historically those are stimulants right you want to talk about messing up somebody's sleep about completely reducing their appetite and then they stop thinking about water right and you
10:00 - 10:30 see what I'm saying like it's this weird Circle that happens specifically edge sword right like right in the ADD ADHD Community this happens because of when you take your medication if you're taking medication and the side effects of that medication can actually have major effects like on your sleep on your hydration and on your breathing right and so yes it's really important for this group of people in particular to
10:30 - 11:00 really have a have a a system like I want to be super clear it doesn't have to be my system but you need a system of some some guide rails like some thoughts about well what do I need to do for sleep right like what what can I do that makes intuitive sense um now what can what can I do for hydration now what can I do for for breathing now to to help me right and so let's let's drop in on a on a if you want on a couple of those ideas right yeah I would love to and I just want to say one thing like with ADHD we
11:00 - 11:30 are one big Paradox right like go yes we know we need reliable sleep we know we need to drink water we know we need to breathe and like we get so hyperfocused that we forget to drink or our medication is keeping us hyperfocused that we forget to eat we forget to drink or the stimulant not wearing off in time or we have restless leg syndrome or we have anxiety or we think about all the things that we didn't or the things that
11:30 - 12:00 we need to next day so yes please give me your tips absolutely also you reminded me of another thing that I forgot about that's very common in your demographic and population is when you're hyperfocused you forget to breathe you ever notice that I seriously sometimes I think to myself like like I myself taking really big breaths right it's because your medication or your add is hyperfocusing you and you you get so involved in this
12:00 - 12:30 thing that lot like I I find it all the time people are like oh my gosh I don't think I've had a breath in 30 seconds and then they breathe and they're like oh okay like you just become so focused that other things just kind of shut down doe to this tremendous focus and so believe it or not it can't be breath work as well so step number one with all of my ADD ADHD folks is number one are you a medication protocol person are you a non-medication protocol person because that helps me sort of understand what I'm what I might be dealing with here so
12:30 - 13:00 if you are taking medication for ADD ADHD one of the first things I like to do is look at the timing of your medication because when you take your medication too late in the day that can have some effects on sleep at night um and anxiety at night and so as an example sometimes I have people where they have their extended releases in the morning and then a short releases in the afternoon versus the short release in the morning and the extended release in the afternoon which has often times many
13:00 - 13:30 problems I want to be very very clear I am nobody's doctor that is listening to this no one has the right to change their timing of their own medication you need to talk with your doctor before you do it because there can be consequences so I want to be super duper clear this is Theory this is what I would do if somebody was in one of my clinics um but I'm not anybody's doctor but I want you to know and understand that the medication you take that helps you could also have some side effects that might be a bit annoying and and those need to be addressed for folks who are not using
13:30 - 14:00 medication that's a slightly different thing a lot of times we're looking at caffeine we're looking at energy drinks we're looking at those types so self medication seems to happen for some people quite a bit and so that's another thing that we really want to look at is caffeine intake uh things of that nature you shared on the first podcast episode the cutof time can you reshare that for caffeine yeah so what I like to do is from a cut off perspective I like people to cut off around 2 p.m. if it if it is
14:00 - 14:30 at all possible here's why it turns out that caffeine has a halflife of somewhere between eight and 10 hours depending upon how old you are so as an example I'm 56 years old and so my metabolism is slower than my son's who's 22 years old and so when he drinks caffeine and when I drink caffeine it Motors through his system much faster than it does mine now why does that matter well if I drink a cup of coffee at 2 o'clock in the afternoon
14:30 - 15:00 50% 5% is still wandering around my brain eight hours later so that's probably not you know like that's the lower level limit right so what I try to tell people is stop at 2 pm if you can and and by the way nobody out there should go cold turkey off of caffeine I think we talked about this last time on the podcast I had two people end up in the hospital when they went cold turkey off of caffeine they were two pot a day drinkers I had one person go in with with seizures no joke
15:00 - 15:30 seizures from caffeine withdrawal and I had one person who basically hadn't slept in like three or 4 days like it was awful so I want to be hyper clear if you are a six monster a day Drinker then you want to slowly taper that down until you can get yourself down and then you want to have a window of caffeine so what is my window of caffeine so what I tell people is you don't want caffeine to be the first liquid that crosses your lips in the morning you want a hydrate before you caffeinate okay now I'm not
15:30 - 16:00 saying get rid of your coffee I drink coffee in the mornings I love my black coffee in the mornings I have a half a cup every single day right as I'm walking into the gym right I use that to help give me a little bit of excess energy and things like that but it's it's subscribed to a particular period of time now a lot of people say well Michael I can barely get the brain fog out of my head in the morning and the caffeine is what helps me what do I do if you don't want me to if you don't want me to drink caffeine immediately here's what I want you to do let me
16:00 - 16:30 explain the science there are two hormones that you have to have to pull your brain out of an unconscious State one of them is adrenaline the other is cortisol okay when those are wandering around in your brain and you add caffeine that's like adding weak tea to somebody who's on cocaine okay adrenaline and cortisol are some of the most powerful hormones in your body caffeine can't even come close to that but if you wait 90 minutes after you wake up cortisol actually drops naturally and when you add caffeine it
16:30 - 17:00 actually boosts the cortisol for you you get bigger bang for your buck so what I tell people is hydrate yourself in the morning by the way sleep in and of itself is a dehydrative event most people don't know that you lose almost a full liter of water just from the humidity in your breath wow of breathing out at night so when you wake up you want to drink some water now let's talk about drinking because sleep drink breathe we're talking about hydration here hydration is such an interesting area that I have now really dug deep in
17:00 - 17:30 so as you know I'm an exerciser Runner kind of person so I'm always out and about and very active and so I've had to learn how to hydrate I lived in uh Scottdale Arizona for 11 years and let me tell you the the sweat Burns off your skin so fast you don't even know you're sweating so you really have to understand hydration and it all boils down to water salt balance that's really what it's about here right and so believe it or not you can over drink and
17:30 - 18:00 have too much water on board you can under drink and have not enough water on board so we're always looking for the balance so I've been taking a lot of electrolytes recently because I've heard let's talk about hydration multipliers okay all righty I just want you to talk and I won't say anything because there's so much good information no there's so much good information so you're answering all my questions before I even ask the questions anyway any so it's perfect I'm
18:00 - 18:30 using uh m n l MNT Ln l m ntuh yes my question for you is I've seen more and more women with ADHD have pots yes pots got it and because of that of course needing more electrolytes yep what is the relationship if you can share there okay so just to be clear this is not my
18:30 - 19:00 area of expertise but I do happen to know a little bit about it because I have two patients with pots um and one of them's female so there I have a little bit of kind of clinical understanding there and so yes you are correct that uh electrolytes turn out to be an important factor but here is something that I think is important not just for people out there with pots but for anyone who wants to use one of these Hy what we're calling hydration multipliers so brand names of some of these are liquid IV uh lmnt uh things like that and I want to be
19:00 - 19:30 clear I'm not here to disparage any of the products that are out there but what I am here to do is say you want to really look at the ingredients so as an example one of them has a th000 milligrams of sodium a thousand okay nobody needs a thousand milligrams of sodium all right so it and by the way that's in a very popular brand so what you really want to be looking for is what's inside what is what looks good
19:30 - 20:00 and by the way you can kind of make your own if you really wanted to like if you want to make really good electrolyte filled water what you need is about an eighth of a tablespoon of salt and some lemon and some clean purified water that's it that's all you really need and I promise you you'll get everything that you need eat a banana with it by the way which isn't going to kill you and you'll be set for exactly what you're looking for now when you're looking at somebody with pots right that that's a much more complicated situation also you want to
20:00 - 20:30 be careful of sodium overload there so whoever your person is I would really take a look at go ahead and like buy a few of the hydration multipliers or look up look them up online and see because sodium remember sodium with too much sodium makes you retain fluid and that can be bad in a pot situation just as much as it can be good so you want to be thoughtful there I do think by the way that hydration multipliers can be useful but only in certain circumstances so let me give you an example so if you're a
20:30 - 21:00 runner and you're doing your normal run during the week let's say it's three miles or five miles no you wouldn't need it but if you're doing a long run on Sunday yeah you should have it right so if you're going to be going you know two hours longer than you normally go well you're going to lose you're G to sweat out a ton of magnesium so you know you're going to sweat out a ton of sodium so yeah it would be intelligent to take that ahead of time so that your body doesn't Bonk in the middle of whatever activity is you're trying to do also for example if you're not used to hiking but somebody invites you to go on
21:00 - 21:30 a hike throw one of those things into your water right it's it's certainly not going to hurt you but do you need one for every single time you work out no no there's no Universe you if you do you've got a problem then you probably have a deficiency then that might require some level of supplementation right so I think there are instances where it makes sense but to be fair if you just drink water and you have a decent diet you you really should get every I mean pots is a different situation but you really should get what you need yeah that's really good thank you the big thing
21:30 - 22:00 people talk to me about is amount of water um and they're trying to figure out like how much do I really need so I dug deep on this topic it's unbelievable how many different water recommendations that there are out there it's and by the way they they vary wildly there are some groups that say you should drink 140 um ounces a day there are some groups that say you should drink 40 ounces a day like it's well maybe not 40 but you know what I'm saying like it's it's pretty
22:00 - 22:30 ridiculous kind of the differences that are out there so so what I did was I actually created a formula that I feel is and we try we tried to take re-uptake into account so when when we hydrate there's a lot of things that people don't think about but the way I think people should think about hydration is you are a sponge okay and so as a sponge you know like when you go to the sink in the morning and you're gonna and the sponge is dry right it's kind of hard right and you can kind of knock it around right when you put it under the the the the water spout what happens
22:30 - 23:00 immediately the water rolls off of it but then some of it begins to get absorbed and then some of it begins to get absorbed and if you have the stream on heavy then there's too much water and it it just rolls off right that's exactly how hydration works is your body is a sponge okay and so if you gulp huge amounts of water in the morning it's just going to run off if you sip like if you take your time if you take 10 minutes to drink 15 ounces of water while you're sitting outside in the
23:00 - 23:30 sunlight getting some vitamin D every morning it's probably one of the best things you could possibly do for yourself and you're actually absorbing the water what a lot of people can't comprehend is if I take you know this big thing and I chug the whole thing guess what I'm not actually G to get the water in because it's just going to roll through my system because it's not GNA have a chance to get absorbed right but if I sip it along the way I have a far greater likelihood of doing that the other big thing I think that people don't really think about is can you
23:30 - 24:00 overwater yourself right so I see these people with these monster you know Stanley Cups that are you know gallons of water and all this kind of stuff and I'm like look if you want to get super technical here's the formula take your weight multiply it by 0.6 okay and that gives you your daily intake if you work out add 12 ounces for every half hour if it's summertime and you live live in a hot climate add an
24:00 - 24:30 additional 20 oun that's it that's the formula it's very simple and it's easy to use that's for your total water consumption in a day so now you're saying okay let's say that equals into 74 ounces roughly okay for depending upon how much you weigh so all right Michael how am I gonna get 74 ounces in great question so in the book sleep drink breathe we actually have created a sleep drink breathe plan and so what I have you do is I have you pull out your
24:30 - 25:00 phone and I have you set alarms on your phone so one is in the morning one is in the mid-afternoon one is lunch one is before dinner and then one is with dinner now you notice I didn't say I want you drinking after dinner so what a lot of people do is they say oh I haven't had enough water today it's nine o'clock and then they wake up and they pee all night long right like that doesn't help right and so I try if I can get you to remember to do these things
25:00 - 25:30 five times a day it's going to be helpful now one of the things you might have noticed is I said one of those Waters is with lunch and one of those is with dinner eating or drinking water with food helps you get more water in okay because food is right it's spicy it's salty it you know generates the taste buds glug glug glug get it down in you know there's so much contradictory stuff out there right haven't you heard oh don't drink water with food because it it hurts your absorption of the food
25:30 - 26:00 the exact opposite is true um and and I've got the data to prove it so what happens inside your gut this is kind of gross but it's true is once all the food gets down there it if it doesn't have uh moisture and fluid it has to turn itself into what's called a slurry so you know um like Slurpees at the 7-Eleven right your gut forms something that's kind of that level of consistency there's a lot of liquid in that if it doesn't have liquid coming in through your mouth you know where the liquid comes from right
26:00 - 26:30 gets pulled from your tissues it get pulls from your blood and then what ends up happening is the balance is off right so when you don't have enough water in your system your whole system starts saying things like thirst kicks into gear right but for a very long time people have told themselves they don't listen to their thirst signal right so I'll give you an example I'm at the movies right I don't have a drink but I'm thirsty what do I do do I get up no I just sit there thirsty there's so many
26:30 - 27:00 situations that we have to be thoughtful about so we don't want to under drink but also we don't want to over drink so again it's all about finding that balance one last thing and then I'll let you ask a question is a lot of people have asked me about caffeine in the morning and does it count for hydration because caffeine's a diuretic here's what I can tell you is it does count for hydration but only up to two cups once you go past two cups you have enough caffeine in your system where the diuretic action of the caffeine will
27:00 - 27:30 kick in and make you pee so historically I used to tell people no no no no you can't have caffeine blah blah blah absolutely not you can have caffeine I want you to have water first but you can have two cups of coffee and it will count towards your hydration quotient if you will um but once you get past two that's when the weird stuff happens fascinating does that include if you have a double shot in one cup so absolutely it's just about the liquid um and it's about the caffeine
27:30 - 28:00 itself so if you have a double shot that's like having two cups of coffee for sure okay all right so with ADHD you mentioned it before the stimulant can yeah keep you up but can also cause dry mouth and do you have a formula for that is there more water that needs to be in yep so it's a great question and it's very and that's a difficult one to answer so number one I don't have a answer for this other than sipping throughout the
28:00 - 28:30 day has a far greater likelihood of keeping that area moist um chewing gum can be helpful but then sometimes that can actually make you have dry mouth on top of that so sometimes that can't is not nearly as good it's difficult uh I do have one patient and um what she does is she adds a little bit of salt to her water and that helps keep that whole area kind of fresh and irrigated and and not drying out and then also um looking at um when do you get the dry mouth is it immediately after you take the
28:30 - 29:00 medication is it is it take a couple of hours so if it does take a few hours you can start to plan for that by sipping water throughout the day uh again set an alarm on your phone if that if that works for you and then take 10 minutes at each one of those marks to drink a little bit more water but yeah medication is definitely one of those factors that we have to kind of think through from a timing perspective but also from a dry mouth perspective and I have and and tell me if this is your experience as well I don't I don't have ADD uh my son does I've heard these
29:00 - 29:30 medications affect appetite as well it's not that he he just forgets to drink because he's not like there's no signal that's going saying like sometimes he'll go all day and he won't eat he forget to eat he's not hungry he hyper focuses on something else and then all of a sudden it's out of his system and then he binge eats because he hasn't eaten all day he's starving correct exactly exactly the good news about that scenario is if you sleep pretty well you have a less
29:30 - 30:00 of a likelihood of those things happening and if you hydrate you also have less of a likelihood of those things happening but you have to incorporate this as a habit I I can't stress this enough like don't buy the book if you're just going to use it for the three-week plan use it for three weeks and toss it because that's not really what it's designed for like I want people to start to habitualized the idea of hydration sleep breath work things like that with sleep
30:00 - 30:30 here's what I can tell you is the best thing that anybody listening to this podcast can do is wake up at the same time seven days a week right so it helps with circadian consistency right also from an ADD ADHD perspective depending upon when you take your medications it also levels that out and gives you a level of consistency of when meds come on board because a lot of people you know they don't they don't take their meds on a regular schedule and sometimes it's it's 6:30 sometimes it's at 7:30 sometimes it's 8:30 and they don't
30:30 - 31:00 realize that exactly and then all of a sudden you don't it's 2 o'cl in the afternoon and you realize something's wrong right like I don't feel the way I usually feel at two o'clock in did I forget to take my meds did I take them late did I take them early those kind double take them which happens often you like like I have patients where we have to do the pill uh boxes and they they're like I don't want I feel like an old person with a pill box it's like no no no this is about your memory like this
31:00 - 31:30 is about making sure that you don't overdose on things and so you know it takes a little bit to accept that but yeah but that level of consistency in the morning is probably the biggest thing and then what's also interesting with my ADD and ADHD patients in particular we talk about it quite a bit in the book is the idea of a chronotype um so I think I talked about it last time here um a little bit but a chronotype is your internal genetic predisposition for sleep so believe it or not if if we look at everybody's jeans we can actually locate on the
31:30 - 32:00 pe3 area if you're an early bird or a night hourl Genetically speaking and then I can show you exactly what your sleep time should be now once you kind of fall into that zone of early which I call a lion late which I call a wolf and there's a quiz that you can take and I'll tell you all about in a second once you know what your kind of swim Lane is if you follow that guideline you actually fall asleep more quickly wake up more easily and it's it's kind of this Zone where
32:00 - 32:30 your sleep gets more efficient believe it or not this is going to sound crazy but I did the experiment on myself so I'm a wolf which is a night owl and so night owls shouldn't go to bed before midnight so I set my clock to tell me when to go to bed and I went to bed at midnight every single night for about a month okay and I just let myself wake up whenever I would wake up at first I was waking up at 7:30 then it was 7:15 then it was 6:45 I don't actually sleep much longer than
32:30 - 33:00 about 6 hours and 30 minutes if I sleep within my chronotype if you will so my sleep has compressed itself and when I look at my sleep on my aura ring I have the exact same percentages that I had when I had more sleep it's fascinating I'm actually getting the correct percentages but my body doesn't need as much because exactly so after you told me about the chronotypes I did the test and
33:00 - 33:30 a lot of my clients have taken it and pretty much almost all of us are dolphins dophins yes I know so let's talk about dolphins so dolphins are the the entire reason that I wrote the book was for dolphins and they're my favorite clients by the way sorry for all you folks out there but dolphins are the best um and here's why is because they think that their sleep is not within their control and I can show them exactly how to control their sleep right
33:30 - 34:00 and so when you wake up in the morning at the same time so follow the follow the biology here when you wake up at 6:00 AM there's a timer that's set in your brain that says that 12 to 14 hours later melatonin can start again so when you wake up at 6 12 hours later is six 14 hours later is eight takes about 90 minutes and it gets up and in and you're ready to go okay but instead of waking up at 6 you wake wake up at 8 because it's
34:00 - 34:30 Saturday right now melatonin is off by 2 hours which means you're not going to fall asleep for an additional two hours tonight and then what's gonna happen the next day you're gonna want to sleep in yeah right and so it's this stay up late sleep in stay up late sleep in and all of a sudden you've got this thing called social jet lag so by keeping consistency even on the weekends which I know is not a lot of fun what ends up happening is when you do need to stay out late like let's say you want to go see Taylor
34:30 - 35:00 Swift or something fun like that and you're up till 2 o'clock in the morning because you've had so much consistency before you can have a bad night and your system will snap right back and you will be fine but if you've had crappy irregular wakeup times and then you layer on another one your body's going to be equally as confused and you're never going to snap back so by having that level of consistency it ends up being extremely helpful yeah yeah no it's wonderful and I know you
35:00 - 35:30 mentioned that you like naps you encourage naps right do but not for people with insomnia I want to be super duper clear if you've got insomnia please don't nap because you lower your sleep drive and you won't be able to fall asleep that night but I do like napping for ADD and ADHD people and I'm so glad you brought this up because I hadn't even thought about this but I'm glad to bring it up here is I have this I have this idea about naps it you don't have to actually sleep to get the benefit okay and and I think that adders
35:30 - 36:00 are the ones who feel this the most it's just about getting out of the energy getting out of the space you know what I'm saying like just get yourself into a room put on an eye mask put on an earplugs for 10 minutes I don't care if you sleep or you don't sleep just being away from all of that stimulus for a few minutes yes is good for your brain okay what about nsdr so I like nsdr for wait tell me what tell me what your definition of NSD
36:00 - 36:30 nons sleep deep breasts right yeah this is exactly what I'm talking about um for folks especially add folks now here's one of the things that happens to them is they're like am I doing it right am I doing it right am I doing it right you know that kind of stuff so what I tell all my adders to do is set a timer for 10 minutes okay the only thing you have to do is lie here with your eyes closed now I want to be also clear for everybody out there if you do this safety is a number one concern so you
36:30 - 37:00 need to let somebody know that you're going somewhere to do this um and or have that person come check on you in 10 minutes I personally take at least two 15 minute breaks every single day where my eyes are closed I'm sometimes I'm lying down sometimes I'm just sitting here in my chair but it's always refreshing and that's what nonsleep deep rest is or what we call nsdr and one of the most amazing things that you've shared with because I do have sleep problems like dolphins do the
37:00 - 37:30 anxiety of my anxiety and my ADHD and you know yeah the one of the the greatest things besides going to bed and waking up at the same time is doing the Serenity Prayer like you mentioned you know just leaning into the fact when you wake up or you can't sleep okay you know this is this is what's happening right now so that's actually one of the steps in sleep drink breathe is acceptance right it's like you know what sometimes
37:30 - 38:00 you do it all right and it still doesn't work it still doesn't work and it's 2 o'clock in the morning and you're upset you're pissed off you're anxious you're pretty sure you're going to get fired the next day or your spouse is going to leave you or some crazy thing is going on in your head right and so the goal here is to number one remember a few things nobody made a great decision at 3:30 in the morning
38:00 - 38:30 nobody okay so anything that you're coming up with that you think is really you know relevant to your life is probably not that's number one number two it's okay this situation has happened to you how many dozens and dozens of times like your head have never popped off before all of these consequences that you've really thought about before are not really happening ever right so what happens well you're tired you might over caffeinate a little
38:30 - 39:00 be careful please don't do that please go to bed not early but at your normal time and guess what if you've had a decent run of sleep your body will snap right back and you'll be good to go so that's kind of where I I kind of try to help people understand and kind of manipulate but at the end of the day if you wake up in the middle of the night and you can't fall back to asleep it's not the end of the world now there's two options for you if you're doing that so let's say it's 3:30 4:00 and you're like uhuh this isn't happening what should should I do now there are two schools of thought one is non-sleep deep rest for
39:00 - 39:30 two hours that that would equal about 30 to 40 minutes of sleep from a rejuvenative standpoint but I'm going to be honest with you most Dolphins can't sit still that long they're just that's just not part of who their nature is and so what I would tell you to do is do a non-sleep deep rest until you feel like you don't want to do it anymore and then just go ahead and get up and start your day that's okay there's nothing wrong with that but don't go to bed early that is the cardinal sin of every dolphin in
39:30 - 40:00 the universe and let me explain what happens is they say to themselves I am so damn tired okay this is good I'm gonna sneak into bed at 8 o'clock and I'm GNA catch up on all the sleep that I've been missing remember melatonin isn't firing for you then so all you've got is this level of exhaustion that yes you may fall asleep for 45 minutes to an hour most people wake up at so let's say you get in bed at 8 you fall asleep you're going to get up at like 9:30 and
40:00 - 40:30 now you're in trouble because your sleep Drive is down you don't have enough sleep kind of left in you to to push you into the night and now you're really in trouble or you fall asleep for about four hours and then you wake up in the middle of the night and you're done there's no Universe you're gonna fall back asleep oh yeah so if you if you have insomnia or you have a really shitty night don't go to bed early even though you may want to try to keep yourself up as late as you possibly can now a lot of people like Michael I can't stay up like I'm falling asleep on the
40:30 - 41:00 couch like what do I do you know brain games crossword puzzles um talk with your spouse by the way you have a person maybe living with you you can have a relationship with them talk with them like there's all kinds of things that can go on there right you know go for a walk uh play with your dog like there's a lot of things like people like what am I going to do how do I stay up late it's like are you kidding me when I was 14 years old you didn't have to tell me things to do to stay up late that's all I wanted to do exactly do you believe in adhders and needing more stimulation before they go to bed too not crossing
41:00 - 41:30 the threshold but needing stimulation so I really feel that there are a few schools of thought on this because I don't feel like all ADHD is created equal makes sense I I think there are some people who do prefer a level of stimulation before bed as an example now my wife doesn't have ADD ADHD but she watches the television to fall asleep every single night and I'm the sleep doctor okay so think there are some people that just require that
41:30 - 42:00 attentional Focus so that they don't focus on things that are more negative right so that could be music that could be a podcast that could be prayer that could be television I'm probably the only sleep doctor in the universe that says it's okay to fall asleep with the television on and I'll tell you why is because almost every single person that I talk to tells me the same thing I don't watch it I listen to it my eyes are closed right I mean you could turn the brightness almost completely off nobody would care right because I'm kind
42:00 - 42:30 of listening to it I I call it out of the corner of your ear right it's not like you're really paying attention but it's just enough attention to pay so you're not Doom scrolling in your head about everything you said today that you wish you hadn't said or you know what I'm saying and so I don't have a problem with that level of distraction um now would it be great if it didn't have blue light attached to it yeah it would be but I don't think I care if it's television I will tell you that I care if it's Doom scrolling on your phone because there's an engagement there
42:30 - 43:00 right so like if you're trying to get your high score on Candy Crush you're not trying to go to bed you know but if you're listening to an old episode of Seinfeld while your eyes are closed that's legitimately what we do before we go to bed yep right exactly that makes intuitive sense to me I'm okay with that like you have sleep doctor approval if that's what you do especially if you're an ader or an ADHD because that's part of you that's part of your Universe now again I I don't think that works the same way for all of you folks out there because I
43:00 - 43:30 think there a lot of differences within um but I I don't think it's something bad I certainly don't think it would give you bad sleep so it's leaning into what works for you as an individual you know as long as it's not disruptive to your partner and as long as it's reasonably healthy like what what is bad is when you lean into for example supplementation and all of a sudden you're taking 12 supplements for sleep that you really don't need that's what I don't want people to do like I in my world and I think I've said this to you before like I'm interested in giving you
43:30 - 44:00 a skill not a pill right like because the data's the data is on my side with this like it's much better and it lasts much longer if I give you that skill set of cognitive behavioral therapy you know stress reduction we talk about non-sleep deep rest all these different things can be very very helpful um to you without a pill that's where I think the breathing section of my book actually comes into play a lot because again there's so many different kind of Brea brething techniques out there that a lot of people don't think about one thing that
44:00 - 44:30 I think is great for adhders is 478 breathing have you ever heard of that or tried that yep yep it's great holding it for seven bring in four seconds hold it seven release eight exactly so um Dr Andrew W uh developed this believe it or not I don't know if you know the original story um it's kind of interesting for the Navy Seals honestly and so here's what they were trying to do which I think is kind of cool is if if you're a sniper and you're shooting down range you have to slow
44:30 - 45:00 your heart rate down otherwise your heart rate can change the trajectory of the bullet right because it'll move right because think about it if you're about ready to shoot somebody down your heart rate's going to be really up there right that wouldn't be good so what we had to do was teach them how to shoot in between Heartbeats And so in order to do that you had to get people's heart rate down to about 60 or below that's exactly what this technique does 4 S8 breathing is it dumps your heart rate down to 60 or below here's
45:00 - 45:30 the part that we take advantage of is that's the exact number that you need in order to enter into a state of unconsciousness is a heart rate of 60 or below given the right environment right so if you're a sniper and you've got a gun and and your heart rate is 60 or below you're not gonna fall asleep on the gun right because you've got a lot of adrenaline going on there's all kinds of stuff but if your heart rate is at 60 or below and you're in a dark quiet cold room you're gonna fall asleep yeah right 478 is a much better way to do it than Po in a pill which is going to wear off and all the other yeah I love that and I
45:30 - 46:00 just want to ask one more question about sleep for you though and then definitely go more into the breathing piece you mentioned in your book that people come to you without using Aura and other sleep tools and say I had the best sleep of my life but then they test it out with the aura and their sleep sucks how is that possible so here's the thing number one Aura is not necessarily the most
46:00 - 46:30 accurate device in the universe now I want to be clear I've been on their board and I understand how it works I would argue they're the most accurate than anybody else um out there them and Fitbit have actually done head-to-head studies but you can't just look at your singular data so many people do this they walk up to me with their phones on their screens and they're like Dr Bruce what does this mean I don't know what it means if you got 14 minutes of deep sleep last night here's what I can tell you is look across the week okay and
46:30 - 47:00 look at the average if you got 14 minutes of deep sleep every single night based on your aura ring clearly that's not accurate but it's being consistently inaccurate that's all I need because it hasn't changed but if you had 14 minutes one night and 407 the next and 236 the next I want to know what happened on those two nights because that influenced the consistency of the data and that's where the goodie is that's what you're looking for so by the way there's
47:00 - 47:30 something called orthosomnia now where you get so anxious about your data you can't fall asleep oh gosh so the data is causing a lack of sleep fascinating only in the US no I'm just kidding only in the US all right let's talk more about breathing we mentioned the 478 I've also heard about the Box there's lots of different breathing techniques out there what are we doing wrong about our breathing and what can we do to change it well I think the probably if I had to pick one or two things what I would say
47:30 - 48:00 is we don't think about it and I think that is probably one of the biggest things is it's so involuntary that we don't think about it when we're doing it so like just us sitting here on the podcast and talking like I'm very aware of my breath because I have to get in my breath before I can jabber onto the microphone right and not sound like I'm about to die you know like like I've got to kind of keep my so I'm very conscious of that but most people are not most people are shallow breathers they really
48:00 - 48:30 don't extend through the lung at all and they just kind of really use the upper lobe of one of the of the lungs so a lot of people don't know a lot about lung physiology believe it or not you have there's three loes in one lung and two loes in the other lung because that you got to have room for the liver so your lungs aren't actually the same and they breathe a little bit differently and it's really healthy to take in big deep breaths diaphragmatic breaths on occasion so belly breathing is actually
48:30 - 49:00 very very healthy so one of the things that I try to get people to incorporate is breath work for example while they're falling asleep right and so that's why 478 breathing works so well but you can just do plain old diaphragmatic belly breathing as you're falling asleep and it's very relaxing and it's really good for you but so many people I think the number one thing is just the depth of breath um that people have the second thing that always want people to just be thoughtful about is the quality of the
49:00 - 49:30 air I'm a big person on air air quality and water quality as well like by the way nobody should be drinking water out of plastic bottles like I think that's official now um and or you should you should drink good water like you need to know what the water that's coming out of your TAP like every county has a website that you can go to and you can learn what are the chemicals that are still in your water personally I buy a brda filter it's 20 bucks for the pitcher and 20 bucks for the filter and we use them every day um and that's how we get our
49:30 - 50:00 it's simple it's 20 bucks right like that's what we have to do the same holds true with air like so many people don't really think about the air quality I got a real dose of air quality information my daughter um just before covid broke out was studying in Beijing and um their air quality there is awful and so what was so fascinating for me was we went and got her a respirator for just walking around because the aqi the air
50:00 - 50:30 quality index where she was living was so awful that I had her wearing a mask before Co even broke out right so if you're thinking about air quality like as an example here in California if you go up to the valley the air quality is less because you're in between two mountains there's Cloud covering and kind of the smog gets trapped in there right so what do I do I have air filters in my house right I have air purifiers in my house and you don't have to go crazy right like here's what I do is I
50:30 - 51:00 put an air prier in my bedroom because that's the room I spend the most time in yeah but my question for you and that's all great to think about and I air quality is so important when I think about breathing I take a deep breath and I know you're mentioning that's good right but I have anxiety I have ADHD and like I constantly find myself not breathing I mean do I need a reminder to
51:00 - 51:30 breathe so it's it's an interesting question and I don't I don't think I have the best answer for you but I would say probably it has a lot to do with that hyperfocus for adders is my my personal Theory like I I want to say I'm this is my personal Theory I don't have any data to behind it but I've seen a lot of AD patients and so what I think happens a lot is yeah I think that hyperfocus makes you forget to breathe and that becomes an issue and so by having planned times of day to breathe you can
51:30 - 52:00 counteract that right and so those five times when you're drinking the water you're breathing in between sips and you take nice big long breaths and now you're killing two birds with one stone right like you don't have to like if you don't want to do 478 breathing or you don't want to do box breathing which is just four hold four uh you know release four which is also another technique that's okay like just breathe in between sips of water I don't care but getting it in right and getting it out is important
52:00 - 52:30 and what's interesting about breath work is you know how we were talking about sodium uh water balance for hydration well with breath work it's oxygen carbon dioxide balance is what the body is always searching for so that's when people hyperventilate uh or or hypo ventilate they don't breathe enough or they breathe too much and that changes that balance when that balance gets changed that's when problems happen so really I would argue that the entire book is really based on balancing your body with just the basic stuff that it
52:30 - 53:00 needs right is getting enough sleep to have enough wake that's a balance that you're kind of putting right sodium and water right carbon dioxide and oxygen like these are three Teeter totters or seesaws or balancing acts that we play every day our body does it for us automatically which is pretty cool when you think about it that we don't have to worry about it but I would just argue that you can do all three of those a little bit better and it has Dr dramatic improvements on your overall health so
53:00 - 53:30 I've got a plan it's three weeks long it's super easy to follow um we make it simple but you just put some alarms on your phone make sure that you have you know hydration uh available to you and some consistent sleep and you would be surprised how like the goal here was not to make it complicated it makes it super simple I introduced the topics very easily I'm not there's no shame it's just about assessing yourself so I give you assessment tools to see if you're dehydr ated to see if you're sleep deprived um or to see if you're not breathing correctly and then once you
53:30 - 54:00 assess those tools use those tools to assess it then you have a place to move forward from I love that it's all about balance and I'm going to ask you a challenging question here I know it's all about balance but let's say we're screwed in all three areas which one do you start with well it depends upon how screwed you are so if you're telling me that you're in a room with no air air is obviously the most important thing but other than that it's really hydration is really the biggest Factor um so many people get hurt with uh poor hydration that don't even know it and it affects
54:00 - 54:30 so many areas of your life mental health I mean also just to be fair our bodies are so much more water than anything else like I think our brain is like 85% water you know like even our bones have got 20 to 30% water in them and those are the hardest things in our bodies so like you know we we kind of need to honor that and so I would say if you're completely screwed drink water that's probably going to help you out the most all right so got water go drink it
54:30 - 55:00 and exactly want to learn more by Dr Bruce's book when does it come out in October right so yep so it come no it comes out in December um but we have these pre-orders that are really cool and so here's what's awesome is what I've done is if you go to the sleep.com book and we'll put that in the show notes you can buy the book now and you get all kinds of goodies so I'm giving three different lectures one on sleep one on hydration one on breath work that
55:00 - 55:30 only pre people who buy the book ahead of time will get you actually get the plan before you get the book and I can walk and I'll walk you through it also I have live Q&A that I'm doing with anybody who buys the book ahead of time so it's in a group format um but yeah people will yeah people will have access I kind of think of the book as kind of like a ticket to getting access to me uh my knowledge what I'm trying to teach everybody um and get people to answer their questions because there's only so
55:30 - 56:00 much I can do in a book I mean the book's awesome like I want everybody to buy the book clearly but at the end of the day I think a lot of the pre-order stuff is going to be super duper helpful so if you want to buy the book now and then enjoy all the pre-orders it's kind of cool yeah sleep drink breathe everybody Dr Bruce uh the sleep doctor go find him on Instagram and social media at the sleep doctor and at his website thesleepdoctor.com and get book at the sleep.com book is that everything
56:00 - 56:30 did I get it all right that's all of it okay you did it right all right Dr Bruce well thank you for being unsuccessful with ADHD again it's always a pleasure to host you and I know we get so much value in the quality of information and just making us feel not alone and less shameful about some of the challenges we deal with with sleep with hydration with breathing and just normalizing it and giving us quality tips appreciate that it's my absolute pleasure to be here and
56:30 - 57:00 again in all honesty like aders are some of my favorite people I mean number one it's my son but number two it it I wrote the whole book for you guys like I really want to see you guys succeed and do well and I want to be clear it is possible I know it feels hard sometimes but I just want to be super duper clear all of you can get a great night sleep all of you can get hydrated and all of you can breathe comfortably I promise promise promise sweet dreams thanks for listening to this episode of successful with ADHD I hope it helps you on your
57:00 - 57:30 journey and if you need any additional support for you or a loved one with ADHD feel free to reach out to us at coaching withth brook.com and all social media platforms at coaching with Brook and remember it's Brooke with an E thanks again for listening see you next time