Habits and Hustle

Episode 496: Dr. Michael Breus: The 4-7-8 Breathing Trick That Fixes Middle-of-the-Night Insomnia

October 24, 2025

Key Takeaways Copied to clipboard!

  • Waking up between 1 AM and 3 AM is a normal biological event caused by the necessary rise in core body temperature after the nightly drop. 
  • The 4-7-8 breathing technique, developed by Dr. Andrew Weil for Navy SEALs, helps lower heart rate below 60 bpm to facilitate sleep by occupying the mind and turning off 'monkey mind'. 
  • Consistent use of Benadryl (diphenhydramine) as a sleep aid is directly linked to an increased risk of Alzheimer's disease, and CBN (not CBD) is the cannabis compound shown to help reduce nighttime awakenings. 

Segments

Sponsor Plug and Intro
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(00:00:30)
  • Key Takeaway: Therasage Tri-Light panel is promoted for inflammation reduction and anti-aging benefits.
  • Summary: The Therasage Tri-Light panel is highlighted as a portable red light therapy device used for reducing inflammation in areas of pain. It also offers anti-aging benefits, such as reducing fine lines and wrinkles on the face. Listeners can receive 15% off site-wide using the code BBOLD.
Middle-of-Night Waking Science
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(00:01:53)
  • Key Takeaway: Middle-of-the-night waking is biologically normal due to core body temperature rising after its nightly nadir.
  • Summary: Every human wakes up between 1 AM and 3 AM because the core body temperature, which drops after going to bed, must begin to rise to prevent hypothermia. Most people do not realize they wake up because they return to sleep within 45 seconds, but those who remain awake experience insomnia.
Insomnia Avoidance Tactics
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(00:03:44)
  • Key Takeaway: Avoid getting up to urinate or checking the clock immediately upon waking to prevent heart rate elevation and anxiety.
  • Summary: If you wake up, try rolling onto your back and counting to 20 before assuming you need to urinate, as positional changes can mimic bladder fullness. Checking the clock causes mental math that spikes anxiety and heart rate, making sleep impossible to force. Phones should be charged in another room to avoid easily accessing time information.
4-7-8 Breathing Technique
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(00:06:15)
  • Key Takeaway: The 4-7-8 breathing technique lowers heart rate to the critical 60 bpm threshold needed for unconsciousness.
  • Summary: Developed by Dr. Andrew Weil, the 4-7-8 technique involves inhaling for 4 seconds, holding for 7 seconds, and exhaling slowly for 8 seconds. Counting occupies the mind, turning off ‘monkey mind’ while simultaneously lowering the heart rate. Completing 10 to 12 cycles is recommended, which can be tracked by holding up one finger per cycle.
Non-Sleep Deep Rest Benefits
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(00:09:20)
  • Key Takeaway: Yoga Nidra, or Non-Sleep Deep Rest, provides significant restorative benefits even when true sleep is absent.
  • Summary: Yoga Nidra is an ancient practice that offers rejuvenation equivalent to about 20 minutes of sleep for every hour spent resting in the corpse pose with eyes closed. This practice helps alleviate the anxiety associated with not sleeping by providing some level of bodily restoration. The key is to relax and focus on breathing while lying down.
Sleep Restriction Therapy Overview
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(00:14:30)
  • Key Takeaway: Cognitive Behavioral Therapy for insomnia often uses sleep restriction to consolidate sleep by limiting time spent in bed.
  • Summary: Sleep restriction therapy involves going to bed later than usual and waking up earlier to build up sleep debt, forcing consolidation of sleep time. This process should only be done under the supervision of a specialist to avoid excessive anxiety. Once six solid hours of sleep are achieved, the time in bed is slowly increased.
Benadryl and Alzheimer’s Risk
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(00:18:43)
  • Key Takeaway: Consistent use of Benadryl (diphenhydramine), found in PM medications, is directly linked to Alzheimer’s disease.
  • Summary: Over-the-counter sleep aids containing diphenhydramine are anticholinergics, and regular nightly use provides direct evidence linking them to the onset of Alzheimer’s disease. Occasional use is not the concern, but habitual reliance creates a significant neurological risk. Cognitive Behavioral Therapy is preferred over these medications for chronic insomnia.
Key Deficiencies Sabotaging Sleep
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(00:20:29)
  • Key Takeaway: Deficiencies in Vitamin D, magnesium, and iron are known to prevent individuals from achieving good quality sleep.
  • Summary: If sleep issues persist, checking blood levels for deficiencies in Vitamin D, magnesium, and iron is crucial, as correcting these often resolves sleep problems for 25-30% of people. Magnesium is particularly important, with one study showing a specific magnesium product significantly improved sleep depth and onset.
Natural Sleep Aids Comparison
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(00:21:16)
  • Key Takeaway: GABA, Valerian root combined with hops, and Ashwagandha are gentle supplements helpful for anxiety and sleep onset.
  • Summary: GABA acts as the brain’s brakes, helping to slow thinking and lower anxiety, making it a useful supplement for racing thoughts. Valerian root combined with hops has shown effectiveness comparable to some sleeping pills. Ashwagandha is also noted for its ability to lower anxiety.
Melatonin’s Hormonal Effects
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(00:23:11)
  • Key Takeaway: Melatonin is a hormone that should not be given to children and can negatively interact with birth control and SSRIs.
  • Summary: Melatonin is best reserved for jet lag, shift work, or age-related deficiency in older adults, as it is a synthetically produced hormone. In Europe, high doses act as a contraceptive, and it can reduce the effectiveness of birth control pills. Melatonin also affects SSRIs, blood pressure, and diabetes medications.