58: Get Better Sleep by Discovering Your Chronotype with Dr. Michael Breuss

Dr. Michael Breus is a PhD in Clinical Psychology and board certified in Clinical Psychology and Clinical Sleep Disorders. He has appeared on The Dr. Oz Show over thirty times and Dr. Oz wrote the foreword for his new book, The Power of When. Dr. Breus has had many national media appearances, including interviews on CNN, Oprah, The View, Anderson Cooper, Rachel Ray, The Doctors, and The Today Show.

In this conversation, you will hear Dr. Breus talk about the idea of chronotypes. Through his assessment tool, The Power of When Quiz, you are able to learn which category you fall into:lions, bears, wolves or dolphins. Most self-help books tell you what to do or how to do it. They don’t tell you when to do it, like The Power of When does.

After determining your chronotype, you will have a better idea of what your body’s schedule is and how your hormones function throughout the day. Dr. Breus shares how you can determine what your personal sleep need is and what to avoid to ensure that your sleep is high quality.

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[2:37] - Dr. Breus talks about chronotypes and why he developed an assessment tool to classify people into four categories.
[7:03] - Your chronotype category indicates how your hormones will function throughout the day.
[9:22] - Dr. Breus talks about the how chronotypes can and can’t change.
[11:41] - The challenges of being in a relationship with a different chronotype, in regards to schedule.
[15:36] - Dr. Breus talks about the PER3 Gene and how it impacts your sleep drive.
[16:36] - Dr. Breus explains sleep drive and circadian rhythm.
[18:50] - The 8-hour sleep need is a myth and how to determine your personal sleep need.
[21:39] - Dr. Breus breaks down the sleep cycles.
[23:44] - Why our circadian rhythm causes us to hate Monday mornings.
[25:48] - Dr. Breus talks about sleep monitoring.
[29:19] - The science behind “no screens in bed”, except televisions. This leads to a discussion on blue light.
[36:23] - Dr. Breus talks about sleep while traveling and he shares what is in his sleep kit.
[37:05] - Dr. Breus addresses the issues of melatonin supplements.
[38:39] - Dr. Breus shares his thoughts on caffeine and explains why you shouldn’t drink coffee right after you wake up.
[42:11] - You are more likely to sustain an injury if you exercise in the morning, before your body’s core temperature has had a chance to rise.
[44:38] - Dr. Breus explains narcolepsy, insomnia, and the inability to turn off your brain.
[49:48] - Dr. Breus shares some breathing exercises for sleep.

The Sleep Doctor’s Diet Plan
Goodnight: The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health
The Power of When Quiz
Jawbone Up
Oura Ring
Beddit
Aura Withings
S+
The Neuro On
Flux App
Dream Essentials

As always, thank you for tuning in. Please feel free to contact me or leave a comment. If you enjoyed this episode, please share it!
- Stephan