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Michael Grandner

@michaelgrandner

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Trying to understand your dreams? Start here. 😴 In a new episode of Better in Bed with The Sleep Doctor, Dr. Breus sits down with Dr. Michael Grandner to discuss the science of sleep, dreams, and athletic performance — and the results are wild. Watch now at the link in bio. 🔗 #SleepDoctor #SleepScience #SleepHealth #SleepTips
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New paper alert: Can you trust ChatGPT for sleep and jet lag advice? Vitale J, McCall A; Athlete Travel & Sleep Interest Group (ATSIG); Halson S, van Rensburg DCJ. From GPT-4 to Expert-Endorsed Athlete Guidance: A Delphi Consensus on Sleep and Jet Lag. Sports Med. 2026 Jul 18. doi: 10.1007/s40279-026-02484-7. PMID: 42470603.
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Project Sleep is proud to partner with NAMI (@NAMICommunicate) for a webinar on a very important topic: Mental Health and Sleep ⬇️ On Wednesday, Sept. 30, 2026 from 4:00 to 5:30 p.m. ET, our panel of experts will discuss the connection between sleep and mental health through lived experience and the latest research. Mental health conditions can make it harder to get restful sleep, while sleep problems and sleep disorders can affect mood, daily functioning, and overall well-being. Understanding that relationship, and knowing when and how to advocate for yourself, can be an important part of getting the right support. 🩵 Whether you’re living with a mental health condition or sleep disorder, supporting a loved one, working as a mental health professional, or advocating for better health outcomes, this event can help you explore the role of sleep in mental health and feel more prepared to advocate and to seek support. ➡️ Register at the link in bio! #Sleep #MentalHealth #GetHelp #SleepProblems Webinar on the connection between sleep, mental health, and self-advocacy scheduled for September 30, 2026 from 4 to 5:30 p.m. ET, co-hosted by Project Sleep and NAMI.
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Wearable tech continues to expand in the sleep space, but where are they at with the science? Will they ever be effective tools for at-home sleep tests? Will they ever condense the diagnosis process and timeline?⁠ ⁠ At #BeyondSleepy, Dr. Michael Grandner presented How Hypersomnia Patients Can Understand Wearable Sleep Technology. It was such an insightful and helpful presentation. ⁠ ⁠ Head over to our YouTube Channel to watch this presentation and more. ⁠ ⁠ Go to https://www.youtube.com/@HypersomniaFoundation/ or click the link in our bio⁠.⁠ ⁠ ⁠ #hypersomnia #idiopathichypersomnia #narcolepsy #kls #wearabletech #sleeptechnology
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➡️Swipe to see patient advocacy in action! 🌟 From June 14-17, 2026, Project Sleep team members and advocates gathered in Baltimore, MD for #SLEEP2026 — the premier meeting in sleep medicine and research, hosted by @aasmorg and @researchsleep. 🎤 We presented in sessions, participated in panels, and emphasized the importance of including patient perspectives in every conversation about #sleephealth and #sleepdisorders. 📸 Swipe to see some of our favorite moments at SLEEP, then head to the 🔗 in our bio for the full recap! 🌌 A huge thank you to all of the amazing community members and patient advocates that traveled far and wide to support Project Sleep and its mission. Thank you AASM and Sleep Research Society for encouraging clinicians and researchers to include patient voices and patient advocacy organizations in your major sleep meeting! #SleepResearch #SleepAdvocacy
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Falling asleep the moment your head hits the pillow might sound like a win. According to Dr. Michael Grandner, it may actually be a warning sign. He compares it to finishing your plate the instant it’s set in front of you. It doesn’t mean you’re efficient. It may mean you were starving. When the body falls asleep almost immediately, it can be a signal that you’ve been running on too little sleep for too long. So what does healthy sleep onset actually look like? According to Dr. Grandner, somewhere between ten and fifteen minutes is generally a good sign. Under five minutes may suggest you’re more sleep deprived than you realize. And over thirty minutes, especially if it requires real effort, is typically where most experts would say something needs attention. As Dr. Grandner explains, sleep shouldn’t require a fight. But it also shouldn’t feel like you simply blacked out. Explore the science of sleep and recovery in the full episode, available now on all major streaming platforms.
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Most of us assume a perfect night’s sleep looks like this: fall asleep in ten minutes, sleep eight hours straight, wake up refreshed. According to Dr. Michael Grandner, that’s not actually how sleep works. As he explains, humans don’t fully disconnect from their environment for extended periods of time during sleep. We naturally wake up briefly, look around, and drift back to sleep. In fact, Dr. Grandner points out that no mammals sleep that way. If you’ve ever owned a dog or a cat, you already know this firsthand. The period we’re most deeply disconnected tends to be the first couple of hours of the night. After that, brief awakenings throughout the night are a normal part of healthy sleep biology. So if you’re waking up during the night, it doesn’t necessarily mean something is wrong. It may just mean you’re human. Explore the science of sleep and recovery in the full episode, available now on all major streaming platforms.
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Melatonin might be the most overrated sleep hack out there. According to Michael Grandner, PhD, Director of the Sleep and Health Research Program at the University of Arizona, melatonin works by signaling to the body that it’s nighttime — and for people with a relatively healthy sleep system, that signal can be genuinely helpful. But for people with insomnia, it’s a different story. As Dr. Grandner explains, insomnia often involves something called conditioned arousal — a state in which the body already knows it’s nighttime, but still can’t sleep. In those cases, melatonin may do exactly what it’s supposed to do and still fail to solve the problem. That’s the paradox: melatonin isn’t broken. It’s just being asked to do something it was never designed to do. It can support healthy sleep, help shift the body’s internal clock, and even play a role in immune function. But it doesn’t fix insomnia. Explore the science of sleep and recovery in the full episode, available now on all major streaming platforms.
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If you’ve ever laid in bed thinking, “Why can’t I fall asleep?” This conversation is for you. Dr. Michael Grandner explains a concept that sleep researchers know well: sleep effort. The pressure to fall asleep. The frustration of being awake. The constant checking of the clock. Ironically, those efforts may be part of the problem. As Dr. Grandner explains, healthy sleep often happens when we stop trying to force it. Explore the full conversation to learn exactly how! Available now on all major streaming platforms.
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What if one of the most powerful tools for longevity isn’t a supplement, a diet, or a workout? It’s sleep. Dr. Michael Grandner joins Chris Wharton to unpack the science of sleep, recovery, performance, and long-term health. Full episode out now.
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Sleep Restriction, one of the core components of Cognitive Behavior Therapy for Insomnia, is an extremely effective and evidence based treatment for Insomnia. Fun fact: “Sleep restriction” is a bit of a misnomer. The evidence-based CBT-I technique does not aim to chronically deprive people of sleep; it temporarily limits time in bed to reduce conditioned wakefulness and improve sleep consolidation. The original Spielman paper was explicitly framed around “restriction of time in bed,” with later expansion of the sleep window once sleep efficiency improved.
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How much sleep do you actually need? According to Dr. Michael Grandner, that’s the billion dollar question… Part of the challenge is that how we feel isn’t always a reliable indicator of how well we’re functioning. Research suggests that people can become sleep deprived and still believe they’re doing just fine. There’s also the question of what we’re measuring. The amount of sleep needed to support cognitive performance may not be the same as the amount needed to support immune health, cardiovascular health, or other biological systems. As Dr. Grandner explains, sleep isn’t serving just one purpose. It’s supporting nearly every system in the body. Tune into this conversation to explore the science of sleep and recovery, out now.
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