Better in Bed with The Sleep Doctor
Better in Bed with The Sleep Doctor

Sleep Myths Debunked: Melatonin, Mouth Taping & More with Chelsea Clinton

October 21, 2026

AI Summary

5 min read

"Your brain shrinks every night." That is not a metaphor. Dr. Michael Bruce, a clinical psychologist and sleep specialist known as "The Sleep Doctor," explains that during deep sleep, the brain literally contracts by a few millimeters so cerebrospinal fluid can wash out metabolic waste—including beta-amyloid and tau proteins linked to Alzheimer's disease. In this conversation with Chelsea Clinton on That Can't Be True, Bruce debunks popular sleep myths, explains the biology behind circadian rhythms, and offers practical, evidence-based advice for improving sleep quality.

The Problem with Sleep Hacks and Supplements

Bruce is blunt about trending sleep interventions. "Lettuce water" has almost no evidence behind it. The "sleepy girl mocktail"—magnesium, tart cherry juice, and sparkling water—is problematic: you don't know the magnesium dose (which can cause diarrhea), and carbonation before bed can cause gas. His favorite target is mouth taping. "This is stupid," he says. While it can help people with nasal congestion avoid dry mouth, if you have undiagnosed sleep apnea, taping your mouth shut can worsen the condition. "Call your mom up and say, 'Mom, I'm thinking about taping my mouth shut all night long.' She's gonna say, 'That sounds really stupid.'"

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What you'll learn

  • 1 (01:40) **Introduction & Chelsea’s Sleep Confession** - Chelsea Clinton introduces the topic and admits she doesn't know as much about sleep as she wishes, especially as a mom.
  • 2 (03:05) **How a Sports Psychologist Became a Sleep Doctor** - Dr. Breus explains his accidental entry into sleep medicine after failing to get into a sports psychology internship.
  • 3 (06:41) **Debunking "Sleep Maxing" from The Pitt** - The hosts react to a fictional clip about extreme sleep hacks, starting with "lettuce water."
  • 4 (09:25) **The Dangers of Mouth Taping** - Dr. Breus strongly warns against mouth taping, calling it a "stupid" practice that fails the "mom test."
  • 5 (11:08) **White Noise, Cool Rooms & The 1-3 AM Wake-Up** - Dr. Breus explains the pros and cons of white noise (habituation) and the ideal room temperature (around 65°F).
  • 6 (14:21) **Diagnosing Insomnia vs. Disordered Sleep** - Dr. Breus introduces the "Rule of Threes" for diagnosing chronic insomnia (takes >30 min to fall asleep, wakes >3 times, for >3 months).
  • 7 (17:31) **The Glymphatic System: Your Brain’s Washing Machine** - Dr. Breus explains that during deep sleep, the brain shrinks and cerebrospinal fluid washes out beta-amyloid and tau proteins.

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Show Notes

(This episode originally aired on June 11, 2026)


Is melatonin actually helping you sleep? Does mouth taping work? And what's the deal with lettuce water? On this special episode of That Can't Be True with Chelsea Clinton, Better in Bed's own Dr. Michael Breus joins Chelsea to separate sleep facts from fiction. Together, they tackle viral sleep trends, debunk common misconceptions, and explore what science really says about getting a better night's rest. 


If you've ever questioned something you've heard about sleep, there's a whole lot more where that came from! On That Can't Be True, Chelsea Clinton takes on popular myths, misinformation, and the questions we've all wondered about, with help from experts who know the facts.


Love this conversation? Follow That Can't Be True with Chelsea Clinton wherever you get your podcasts for more episodes.


Resources mentioned in episode:

– How To Do the 4-7-8 Breathing Exercise

– The safety and efficacy of mouth taping: A systematic review

– Timeshifter App


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