Are you always tired? Sleep Expert Dr. Michael Breus breaks down the 4 chronotypes to master your sleep, how to fix insomnia, the truth about sleep apnea, and why the 8-hour myth is wrong!

Dr. Michael Breus is a clinical psychologist and a Diplomate of the American Board of Sleep Medicine. He has appeared on The Oprah Winfrey Show, served as a WebMD sleep expert, and is also the bestselling author of books such as, ‘Sleep Drink Breathe’.

He explains:

▪️The 4 chronotypes that dictate your ideal daily schedule

▪️Why waking up at 3am is a biological temperature spike

▪️The "3-2-1 Rule" for the perfect evening wind-down

▪️How alcohol blocks the brain’s glymphatic toxin clearance

▪️The exact pillow checklist to fix neck pain and snoring

(0:00 ) Intro
(4:14 ) What Your Dreams Say About Your Mind and Personality
(8:57 ) The "Caffeine Nap" That Supercharges You for 4 Hours
(12:50 ) Why You Need to Know Your Sleep Chronotype Now
(14:11 ) The Ideal Time to Have Sex—Backed by Science
(16:27 ) When to Drink Coffee for Maximum Focus and Energy
(21:03 ) Are You a Bear? Why Some Chronotypes Thrive Late Morning
(25:50 ) Does Aging Make Us Grumpier? The Sleep Connection
(26:46 ) Are Early School Start Times Hurting Our Kids’ Performance?
(31:03 ) The #1 Parenting Tip to Prevent Sleep Issues in Children
(33:43 ) How to Drink Alcohol Without Wrecking Your Sleep
(36:33 ) The Best Time to Drink—According to Your Chronotype
(37:48 ) What Happens When You Eat Right Before Bed
(39:20 ) Proven Relaxation Exercises That Help You Fall Asleep
(43:32 ) What the Ideal Sleep Environment Actually Looks Like
(47:14 ) How the Military Falls Asleep in 2 Minutes Flat
(52:39 ) These Smart Earphones Sync With Your Brainwaves to Improve Sleep
(57:06 ) Why Sleep Might Be in Crisis by 2026
(1:00:26 ) Ads
(1:02:16 ) 1 in 7 Have Sleep Apnea—and Most Don’t Know It
(1:04:31 ) 6 Hidden Signs You Might Have Sleep Apnea
(1:06:05 ) Should Couples Sleep Together or Apart? The Surprising Data
(1:07:28 ) Why Sleep Apnea Symptoms Differ Between Men and Women
(1:11:09 ) The Scary Health Dangers of Chronic Sleep Deprivation
(1:13:43 ) The Most Common Myths About Insomnia—Debunked
(1:18:45 ) How Sleep Problems Fuel Depression (And Vice Versa)
(1:20:40 ) The Big Lies You’ve Heard About Melatonin
(1:25:56 ) Kids Are Overdosing on Melatonin—Here’s What Parents Need to Know
(1:27:36 ) How to Beat Jet Lag Like a Pro Traveler
(1:31:35 ) The Hidden Dangers of Taking Melatonin Every Night
(1:34:13 ) This Is the Most Researched Sleep Supplement Ever
(1:36:14 ) Can Ashwagandha Really Calm Nighttime Overthinking?
(1:37:06 ) The Turkey and Milk Combo That Actually Promotes Sleep
(1:39:43 ) This Simple Banana Hack Could Help You Fall Asleep
(1:42:20 ) Why Vitamin D Is Crucial for Your Body’s Internal Clock
(1:43:27 ) Ads
(1:45:42 ) How to Build a Sleep Routine That Actually Works
(1:46:54 ) Should You Be Using a Wearable to Track Sleep?
(1:50:03 ) What Dreams Are Trying to Tell You (And Why It Matters)
(1:53:40 ) How to Reprogram Recurring Nightmares and Sleep Better
(2:00:06 ) The First Night Effect Is Real—Here’s Why You Should Care
(2:01:55 ) Why Fighting Before Bed Could Be Destroying Your Sleep
(2:06:18 ) The Most Surprising Time of Day to Fall in Love
(2:07:38 ) How to Find the Perfect Pillow in Just 4 Steps
(2:16:29 ) How to Prep Your Bedroom for Deep, Restorative Sleep
(2:20:12 ) What One Thing Would You Change About Healthcare?

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Follow Dr Michael:

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You can purchase Dr Michael’s book, ‘Sleep Drink Breathe’, here: https://linkly.link/2ZqVM 

Dr Michael's Chronotype Quiz: https://my.sleepdoctor.com/sleep-quiz

You can find out more about the resources mentioned, here:

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