In a post on X, human performance expert Gary Brecka outlined four key habits for achieving deeper sleep: avoiding screens for an hour before bed, sleeping in a cool, dark room, maintaining a consistent bedtime, and combining magnesium supplementation with nasal breathing.

“Magnesium + nasal breathing” was one of Brecka’s specific recommendations, alongside setting the environment and schedule for optimal rest.

Research suggests that nasal breathing during sleep may improve oxygenation and reduce nighttime disturbances by promoting slower, more controlled breathing patterns. Studies have also shown that magnesium plays a role in supporting healthy sleep by regulating neurotransmitters and melatonin production.

Brecka is a human biologist and co-founder of 10X Health System. He is known for his work in optimizing performance and longevity for athletes, executives, and high-performing individuals through lifestyle and nutritional strategies.