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Sleep Drink Breathe: Simple Daily Habits for Profound Long-Term Health
The key to renewed energy, weight loss, lower stress, and improved cognition is easier than you think. It all starts with balancing your basics. Good health doesn’t have to be complicated. Sleeping, hydrating, and breathing are fundamental to life, and making simple adjustments to the way we perform these basic functions can have an extraordinary impact on our health and wellbeing.
In Sleep Drink Breathe, bestselling author Dr. Michael Breus shares the most recent science on these biobehaviors and inspiring patient stories that are the basis for his innovative strategy for optimizing your sleep, hydration, and breathing habits.
Dr. Breus’s revolutionary three-week Sleep-Drink-Breathe regimen is so straightforward, you won’t be intimidated by it and you will stick with it. After just a few days, you’ll feel better physically, mentally, and emotionally, and will be on the road to whole body balance that lasts.
In Sleep Drink Breathe, bestselling author Dr. Michael Breus shares the most recent science on these biobehaviors and inspiring patient stories that are the basis for his innovative strategy for optimizing your sleep, hydration, and breathing habits.
Dr. Breus’s revolutionary three-week Sleep-Drink-Breathe regimen is so straightforward, you won’t be intimidated by it and you will stick with it. After just a few days, you’ll feel better physically, mentally, and emotionally, and will be on the road to whole body balance that lasts.
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Published December 3, 2024
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Displaying 1 - 30 of 39 reviews
January 26, 2025
4 Stars- I love health books like this that focus on basic strategies and by implementing them you can really transform how you feel. I learned so many great actionable tips!
July 9, 2024
By focusing on three pillars--sleep, hydration and breathing--the author provides a three-week plan to boost health and wellness. The simplicity of the program appeals to me, and I am eager to try it to see how I might feel better and be more energized. Recommended!
November 8, 2025
Full of great information and doable exercises, explained in ways easy to understand. While there wasn't anything I particularly disliked about this book, I don't find non-fiction as exciting or engaging as fiction so I rarely rate non-fic 4 stars.
March 29, 2025
I’ve read books on sleep, hydration, and breathing individually before, but Sleep, Drink, Breathe was the first time I’ve seen all three woven together in one cohesive, science-backed approach. It was fascinating to see how deeply interconnected these areas are — how hydration can affect sleep quality, how breathing patterns influence stress and recovery, and how optimizing all three creates a compounding effect on overall health.
I found the sections on chronotypes particularly interesting. I was familiar with the idea, but the way Dr. Breus explains how your internal clock influences not just your sleep, but also when you should hydrate and how you breathe throughout the day, really brought the concept to life.
The book is accessible without oversimplifying, and it gave me a few small but impactful changes to test in my own routine.
I found the sections on chronotypes particularly interesting. I was familiar with the idea, but the way Dr. Breus explains how your internal clock influences not just your sleep, but also when you should hydrate and how you breathe throughout the day, really brought the concept to life.
The book is accessible without oversimplifying, and it gave me a few small but impactful changes to test in my own routine.
September 1, 2024
"Sleep Drink Breathe: Simple Daily Habits for Profound Long-Term Health" by Michael Breus is a game-changer in the realm of wellness literature. I found it full of actionable tips to improve my sleep and overall well-being and enjoyed the focus on small changes that I can make to my daily routine to have a big impact on my health in the long run.
The book’s strength lies in its simplicity and structure. The writing is clear and easy to understand, even for a non-expert like me. Breus does a great job breaking down complex science into simple ideas you can actually use. Each chapter focuses on a single aspect of daily health—sleep, hydration, breathing—and offers actionable tips that don’t feel overwhelming.
Breus expertly weaves together scientific insights with real-life examples, making the content relatable and inspiring. The book’s holistic approach ensures that readers not only understand the importance of these habits but also feel motivated to implement them consistently.
What sets this book apart is its emphasis on long-term health rather than quick fixes. Breus’s advice is sustainable, making it perfect for those seeking to improve their well-being gradually and effectively. I highly recommend "Sleep Drink Breathe" to anyone looking to make meaningful, lasting changes to their health. I've already started using some of the techniques and I can tell a difference. My energy levels are up and I feel more focused during the day.
It is a great guide for anyone serious about living a healthier, more balanced life.
Thank you #NetGalley, #MichaelBreus, and #LittleBrownandCompany for the ARC in exchange for my honest review.
The book’s strength lies in its simplicity and structure. The writing is clear and easy to understand, even for a non-expert like me. Breus does a great job breaking down complex science into simple ideas you can actually use. Each chapter focuses on a single aspect of daily health—sleep, hydration, breathing—and offers actionable tips that don’t feel overwhelming.
Breus expertly weaves together scientific insights with real-life examples, making the content relatable and inspiring. The book’s holistic approach ensures that readers not only understand the importance of these habits but also feel motivated to implement them consistently.
What sets this book apart is its emphasis on long-term health rather than quick fixes. Breus’s advice is sustainable, making it perfect for those seeking to improve their well-being gradually and effectively. I highly recommend "Sleep Drink Breathe" to anyone looking to make meaningful, lasting changes to their health. I've already started using some of the techniques and I can tell a difference. My energy levels are up and I feel more focused during the day.
It is a great guide for anyone serious about living a healthier, more balanced life.
Thank you #NetGalley, #MichaelBreus, and #LittleBrownandCompany for the ARC in exchange for my honest review.
January 28, 2025
I really appreciate how straightforward this book makes improving your health. Breus focuses on three key areas—sleeping, breathing, and drinking—and provides assessments and practical steps to improve each. Since we’re already doing these things every day, it feels manageable to implement his advice. I do wish the program were a bit simpler (journaling/completing to-dos five times a day isn’t realistic for most people), but I still took a lot out of it.
January 10, 2025
Really gets you thinking about what you can do better to live a happier healthier and hopefully longer life.
January 29, 2025
Now I understand how to breathe efficiently. Three things that are simple to tweek for optimal health.
July 2, 2025
Very informative but not in a boring way
January 26, 2025
Dr. Michael Breus’s "Sleep Drink Breathe: Simple Daily Habits for Profound Long-Term Health" invites readers to master the basics of wellness by focusing on three critical pillars: sleep, hydration, and breathing. These fundamental biological processes are often overlooked amidst the complexity of modern health trends. Breus emphasizes that by optimizing these natural functions, individuals can unlock profound benefits for their overall well-being without relying on expensive tools or fads.
At the core of the book is the recognition that sleep, hydration, and breathing are governed by intricate biological systems. The suprachiasmatic nucleus orchestrates sleep cycles, the hypothalamus regulates thirst, and the medulla oblongata oversees breathing. These systems work in harmony to maintain balance in the body but are easily disrupted by modern lifestyles. Poor sleep, chronic dehydration, and inefficient breathing lead to hormonal imbalances, inflammation, and stress, creating a cascade of negative effects. Fortunately, improving any one of these areas can spark a ripple effect, enhancing energy, mood, and overall health.
Breus begins with sleep, emphasizing the importance of creating an environment conducive to rest. A bedroom should be a dedicated sanctuary, with a cool temperature (65-70°F or 18-20°C), moderate humidity, and minimal light. Practical solutions, like blackout curtains or using hair clips to seal curtain gaps, help minimize exposure to disruptive blue light. Clean sheets, comfortable bedding, and consistent environmental cues further reinforce the association between the bedroom and sleep. Sound, whether complete silence or steady white noise, should remain consistent to avoid interruptions.
Daily routines also play a significant role in sleep quality. Breus advises against drinking coffee immediately upon waking, as the body’s natural adrenaline and cortisol levels provide sufficient energy during this time. Instead, caffeine should be consumed later in the day, when alertness naturally dips. Napping, if done, should follow the “seven-hour rule” after waking, with durations of 15-30 minutes to boost alertness or 90 minutes to enhance cognition. Additionally, the “Power-Down Hour” before bedtime—divided into tidying up, personal care, and relaxation—helps transition the body and mind into rest mode. These practices support a consistent sleep schedule, which Breus identifies as a cornerstone of restorative sleep.
Hydration, another critical pillar, is deceptively simple yet frequently misunderstood. The body needs a steady intake of water throughout the day rather than sporadic large gulps, which are less effectively absorbed. Breus encourages readers to calculate personalized hydration needs based on weight and activity levels, offering a formula for precision. Quality also matters; mineral water and filtered tap water provide essential electrolytes, while distilled water may deplete the body’s minerals. Timing hydration strategically—immediately upon waking, mid-morning, at meals, and two hours before bed—aligns with the body’s rhythms and ensures consistent hydration. Linking water intake to enjoyable activities further reinforces this habit, making hydration a natural part of daily life.
Breathing, the final focus, offers transformative potential when optimized. Most adults breathe shallowly, quickly, and through their mouths, leading to stress and diminished oxygen delivery. Breus highlights the importance of nasal breathing, which produces nitric oxide, improves oxygen uptake, and filters incoming air. Proper posture supports diaphragmatic breathing, while specific techniques like the 4-7-8 method promote relaxation and stress reduction. For energy and alertness, controlled hyperventilation techniques like the Wim Hof method can stimulate the nervous system. These adjustments, though small, have far-reaching benefits, improving cognitive function, immune response, and overall resilience.
The book underscores the idea that sustainable health improvements stem from small, consistent changes rather than drastic overhauls. By gradually implementing habits that support better sleep, hydration, and breathing, readers can experience a cascade of positive effects across their physical and mental health. The simplicity of Breus’s approach makes it accessible, empowering individuals to reclaim their wellness without the distractions of modern health trends.
In conclusion, "Sleep Drink Breathe" simplifies the path to optimal health by returning to the basics of human biology. By mastering sleep, hydration, and breathing, readers can harness the natural tools within their bodies to achieve long-term vitality. Breus’s insights provide practical strategies to create meaningful and lasting change, proving that the most powerful health interventions are often the simplest.
At the core of the book is the recognition that sleep, hydration, and breathing are governed by intricate biological systems. The suprachiasmatic nucleus orchestrates sleep cycles, the hypothalamus regulates thirst, and the medulla oblongata oversees breathing. These systems work in harmony to maintain balance in the body but are easily disrupted by modern lifestyles. Poor sleep, chronic dehydration, and inefficient breathing lead to hormonal imbalances, inflammation, and stress, creating a cascade of negative effects. Fortunately, improving any one of these areas can spark a ripple effect, enhancing energy, mood, and overall health.
Breus begins with sleep, emphasizing the importance of creating an environment conducive to rest. A bedroom should be a dedicated sanctuary, with a cool temperature (65-70°F or 18-20°C), moderate humidity, and minimal light. Practical solutions, like blackout curtains or using hair clips to seal curtain gaps, help minimize exposure to disruptive blue light. Clean sheets, comfortable bedding, and consistent environmental cues further reinforce the association between the bedroom and sleep. Sound, whether complete silence or steady white noise, should remain consistent to avoid interruptions.
Daily routines also play a significant role in sleep quality. Breus advises against drinking coffee immediately upon waking, as the body’s natural adrenaline and cortisol levels provide sufficient energy during this time. Instead, caffeine should be consumed later in the day, when alertness naturally dips. Napping, if done, should follow the “seven-hour rule” after waking, with durations of 15-30 minutes to boost alertness or 90 minutes to enhance cognition. Additionally, the “Power-Down Hour” before bedtime—divided into tidying up, personal care, and relaxation—helps transition the body and mind into rest mode. These practices support a consistent sleep schedule, which Breus identifies as a cornerstone of restorative sleep.
Hydration, another critical pillar, is deceptively simple yet frequently misunderstood. The body needs a steady intake of water throughout the day rather than sporadic large gulps, which are less effectively absorbed. Breus encourages readers to calculate personalized hydration needs based on weight and activity levels, offering a formula for precision. Quality also matters; mineral water and filtered tap water provide essential electrolytes, while distilled water may deplete the body’s minerals. Timing hydration strategically—immediately upon waking, mid-morning, at meals, and two hours before bed—aligns with the body’s rhythms and ensures consistent hydration. Linking water intake to enjoyable activities further reinforces this habit, making hydration a natural part of daily life.
Breathing, the final focus, offers transformative potential when optimized. Most adults breathe shallowly, quickly, and through their mouths, leading to stress and diminished oxygen delivery. Breus highlights the importance of nasal breathing, which produces nitric oxide, improves oxygen uptake, and filters incoming air. Proper posture supports diaphragmatic breathing, while specific techniques like the 4-7-8 method promote relaxation and stress reduction. For energy and alertness, controlled hyperventilation techniques like the Wim Hof method can stimulate the nervous system. These adjustments, though small, have far-reaching benefits, improving cognitive function, immune response, and overall resilience.
The book underscores the idea that sustainable health improvements stem from small, consistent changes rather than drastic overhauls. By gradually implementing habits that support better sleep, hydration, and breathing, readers can experience a cascade of positive effects across their physical and mental health. The simplicity of Breus’s approach makes it accessible, empowering individuals to reclaim their wellness without the distractions of modern health trends.
In conclusion, "Sleep Drink Breathe" simplifies the path to optimal health by returning to the basics of human biology. By mastering sleep, hydration, and breathing, readers can harness the natural tools within their bodies to achieve long-term vitality. Breus’s insights provide practical strategies to create meaningful and lasting change, proving that the most powerful health interventions are often the simplest.
December 13, 2024
4.5 stars; I'm obsessed with anything about sleeping and breathing. This doctor lays out the ways we should be sleeping, breathing and drinking (water and coffee). Then he includes an easy to follow plan at the end. I read this as an e-galley (thank you Netgalley) and I need a hard copy for my shelves!
April 17, 2025
This book did exactly what it claimed it would: provide scientific facts, professional advice, and practical applications for improving sleep, drinking, breathing, and overall quality of life.
While reading this book, I found myself constantly reaching for a pen and paper to write down interesting facts or useful tips on improving in one of the aforementioned “Dominos of Wellness”. I have now accumulated multiple post-its with facts I will be abiding by and randomly sharing with friends and family.
As someone who is always busy and running around, I appreciated the uncomplicated way Dr. Breus presented his arguments and suggestions while acknowledging health challenges caused by the hectic lifestyle many people lead. The information presented in this book directly addresses one of the main problems of our modern age: that as we constantly strive to accomplish a myriad of things, we are failing at the basics. We neglect or cast aside taking care of and listening to the fundamental functions of our body. Ironic that at a time when we think we know everything, we still end up missing what’s right in front of us.
And that is quite honestly the beauty of this book, beyond the occasional light-hearted yet eyebrow-raising line about “hot sex” thrown in, I enjoyed the accessible, practical, and conventional wisdom that Dr. Breus shares about the three fundamental yet (often) overlooked areas of health and how they intersect and impact one another. Much of the information Dr. Breus shares feels colloquial and intuitive, but understanding the science behind why your body needs sleep, water, and breath gives more meaning and urgency to these functions.
Ultimately, it really is just as simple as getting proper rest (according to your chronological type), drinking (roughly) 8 cups of water a day, and deeply breathing in through your nose.
While reading this book, I found myself constantly reaching for a pen and paper to write down interesting facts or useful tips on improving in one of the aforementioned “Dominos of Wellness”. I have now accumulated multiple post-its with facts I will be abiding by and randomly sharing with friends and family.
As someone who is always busy and running around, I appreciated the uncomplicated way Dr. Breus presented his arguments and suggestions while acknowledging health challenges caused by the hectic lifestyle many people lead. The information presented in this book directly addresses one of the main problems of our modern age: that as we constantly strive to accomplish a myriad of things, we are failing at the basics. We neglect or cast aside taking care of and listening to the fundamental functions of our body. Ironic that at a time when we think we know everything, we still end up missing what’s right in front of us.
And that is quite honestly the beauty of this book, beyond the occasional light-hearted yet eyebrow-raising line about “hot sex” thrown in, I enjoyed the accessible, practical, and conventional wisdom that Dr. Breus shares about the three fundamental yet (often) overlooked areas of health and how they intersect and impact one another. Much of the information Dr. Breus shares feels colloquial and intuitive, but understanding the science behind why your body needs sleep, water, and breath gives more meaning and urgency to these functions.
Ultimately, it really is just as simple as getting proper rest (according to your chronological type), drinking (roughly) 8 cups of water a day, and deeply breathing in through your nose.
December 2, 2024
Psychologist Breus writes that getting enough sleep has been found to strengthen the immune system and reduce cravings. He tells readers to keep a consistent sleep schedule and turn off screens at least an hour before bed. Staying hydrated is crucial to ensuring blood is viscous. He explains his formula for calculating how much water a person should drink: “(Weight in pounds x 0.6) + 12 oz. per 30 minutes of exercise = Daily intake in ounces.” He tells readers to breathe through their nose, contending that the nasal passageways create a “wind tunnel effect” that leads to “an increase of up to 20 percent in oxygen intake” compared to mouth breathing. There are some useful tips, as when Breus explains that coffee should be consumed with lunch instead of breakfast because its wakeful effects come from clearing the “drowsiness chemical adenosine from brain receptors,” which have usually already been cleared out before one wakes up. Unfortunately, other suggestions are painfully obvious While I think his book gives some valuable information, it is a mixed bag for me.
Disclaimer: I received an arc of this book from the author/publisher from Netgalley. I wasn’t obligated to write a favorable review. The opinions expressed are strictly my own.
Disclaimer: I received an arc of this book from the author/publisher from Netgalley. I wasn’t obligated to write a favorable review. The opinions expressed are strictly my own.
November 19, 2024
A basic primer on how to improve health by observing three areas of healthy behaviors. I was impressed by this book in that it simplifies how to improve your health by learning new habits and observing personal behaviors that sabotage feeling well. There are a lot of people talking about hydration and sleep, but there are fewer people talking about how to improve your breathing. So many of us have poor breathing behaviors, and this leads to excessive anxiety, poor sleep, and susceptibility to further problems as we age. The Sleep Doctor gives understandable explanations about how these three things interact to improve feeling better on a daily basis, but even better, he provides a roadmap on how to introduce improvements into your life. I highly recommend this book to anyone who wants a simple text on how to improve the basic behaviors that underscore health for all of us at any age. My sincere thanks to the author and Little, Brown and Company for an ARC of this book.
January 24, 2025
Great book especially if you are looking for small things you can do to make a difference in your sleep.
Just a few small tweaks to your daily routine could make a huge difference in how you sleep and feel.
This book is laid out very nicely with part 1 talking about sleep and assessment tools. The 2nd part is about Drink and also has an assessment tool. Part 3 is about Breathe with explanation of how to properly breathe and more assessment tools. Finally you will learn how to put it all together with the Sleep Drink Breathe Plan. The plan is laid out over a few weeks so that you aren't overwhelmed by trying to do everything at once. Slowly adding these ideas makes it much easier to incorporate into your life so that you will actually use these going forward.
Thanks to NetGalley and the publisher for the arc.
Just a few small tweaks to your daily routine could make a huge difference in how you sleep and feel.
This book is laid out very nicely with part 1 talking about sleep and assessment tools. The 2nd part is about Drink and also has an assessment tool. Part 3 is about Breathe with explanation of how to properly breathe and more assessment tools. Finally you will learn how to put it all together with the Sleep Drink Breathe Plan. The plan is laid out over a few weeks so that you aren't overwhelmed by trying to do everything at once. Slowly adding these ideas makes it much easier to incorporate into your life so that you will actually use these going forward.
Thanks to NetGalley and the publisher for the arc.
April 23, 2025
Found myself liking this book more than I expected. Since it was about subjects we all know something about, and I have even studied, I did not expect to learn anything new, but there were some pearls in here. Like our kidneys naturally slow down urine production late in the evening by producing an antidiuretic hormone, but alcohol blocks this hormone. Also, someone studied zoo mammals to determine it takes all mammals of any size 21 seconds to empty a full bladder. Dare you not to count! I did not resonate with one of his chronotype animals for genetic predisposition to sleep schedule, but maybe some will. It is a quick, easy read and written in a practical way to help people implement beneficial changes. Love the idea of people improving these 3 foundational areas of their life. It's a great place for anyone to start improving their health!
June 9, 2025
This book is written by a sleep doctor but written for the average person. It’s divided into three sections: Sleep, Drink and Breathe. When I read the sleep chapter, I thought all my problems was from a lack of quality sleep. Then during the drink chapters, I thought my problems were from not drinking enough. But during the breathe chapter, I knew it was because I wasn’t deep breathing. The last few chapters tie it all together nicely for a plan to incorporate all three sections, which he says is core to your quality of life above everything else.
This is a very important book. I listened to the audiobook, which was interesting and informative. I’m going to have to either borrow or order the book so I can refer to plans and techniques and to see the illustrations he refers to.
This is a very important book. I listened to the audiobook, which was interesting and informative. I’m going to have to either borrow or order the book so I can refer to plans and techniques and to see the illustrations he refers to.
September 15, 2024
This was a really approachable and insightful read. I think this concept can sometimes be overcomplicated and inundated with scientific terminology that is either not explained at all or really not explained well. So, all that to say this is a very well-written and well-explained book. I highly recommend it, especially for those around my age who are just starting to see the effects of "early aging" !!!!
Thank you to NetGalley for the eARC.
Thank you to NetGalley for the eARC.
November 4, 2025
A fascinating book that offers paths to good health. Breus discusses sleeping, hydrating, and breathing. The charting can be helpful but somewhat tedious but the general idea is very helpful.
The sleep descriptions snd characters are humorous. You will probably be able yo figure out what type you are but following it in a world that has certain work demands may be difficult. Following parts of his plans and suggestions are bound to help.
The sleep descriptions snd characters are humorous. You will probably be able yo figure out what type you are but following it in a world that has certain work demands may be difficult. Following parts of his plans and suggestions are bound to help.
March 4, 2025
Quick thoughts: Seriously, these are my goals for this year, especially the prioritizing sleep part. I appreciate the simplicity of the messaging in this one.
I received a gifted copy and also purchased the audiobook from librofm.
Many of my reviews can also be found on my blog: www.jennifertarheelreader.com and instagram: www.instagram.com/tarheelreader
I received a gifted copy and also purchased the audiobook from librofm.
Many of my reviews can also be found on my blog: www.jennifertarheelreader.com and instagram: www.instagram.com/tarheelreader
January 26, 2025
I love the “small habits” woven into this book. Starting small is always a recipe for success, which is why I highly recommend Sleep, Drink, Breathe by Michael Breus. This book is perfect for anyone looking to improve their health without the pressure of taking big leaps.
January 26, 2025
“approach to transforming health and wellness through three fundamental biological behaviors. It explains how making simple adjustments to sleeping, hydrating, and breathing can dramatically improve energy, stress levels, and cognitive function in a matter of weeks.”
This entire review has been hidden because of spoilers.
February 6, 2025
Some good information on the three topics mentioned in the title. The author has researched these quite well. Basically my takeaway is get enough sleep, stay hydrated and breath through the nose using the belly.
May 1, 2025
An interesting book about the 3 dominoes of health: Sleep, Drink, and Breathe.
The author, a doctor, discusses each domino and the importance of these basic necessities.
A 3 week plan to improve on the way you use the dominoes is included.
The author, a doctor, discusses each domino and the importance of these basic necessities.
A 3 week plan to improve on the way you use the dominoes is included.
May 12, 2025
Great Information
This book provides a great overview of the interconnection between three systems of the body that need a holistic approach. The recommendations are science-based, practical, and easy to implement.
This book provides a great overview of the interconnection between three systems of the body that need a holistic approach. The recommendations are science-based, practical, and easy to implement.
November 27, 2025
I read this because it showed up on a reading list. While it’s not a woo-woo book, I kind of gave up during the drink section. It has good advice, but I was bored with it and ended up angry-finishing it since the Libby wait was so long I felt like I couldn’t DNF it.
January 7, 2025
good and interesting but nothing special
February 3, 2025
Beautifully simple and such good reminders that the keys to wellness aren’t complicated. Really learned a lot!
February 19, 2025
I loved it. It was the fastest I had ever read a book. That’s probably because it kept my interest and provided some simple and very useful tips.
February 27, 2025
Very Helpful. I am still absorbing it and working on getting better sleep
Displaying 1 - 30 of 39 reviews