July 25, 2025

#355: Sleep SECRETS Unlocked: Chronotypes and the Real Reason You’re Tired (with Dr. Michael Breus) | Sleep, Hydration & Breathwork

1 hour 24 minutes

Today we’re tackling a topic that’s near and dear to my heart—and absolutely essential for anyone interested in healthspan: sleep. If you’re someone who thinks sleep is a waste of time, or if you only wish you could get a good night’s rest, you’ll want to stick around for this episode.

I had the pleasure of sitting down with Dr. Michael Breus—he’s a clinical psychologist, board certified sleep specialist, and bestselling author of four books, including “The Power of When.” We dive into everything from the basics of building healthy sleep habits to busting some long-held myths (including why the 5am Club might not be all it’s cracked up to be).

Check out his NEW book: Sleep, Drink, Breathe!

What we discuss:

Chronotypes: animals, genetics, and changing over life ... 00:07:01

Hydration, breath work, and sleep explained ... 00:09:11

Dolphin chronotype and insomnia behaviors ... 00:22:19

Using chronotypes for family and work relationships ... 00:25:36

Consistent wake-up time as key to sleep ... 00:27:58

Sleep flexibility, tracking obsession, and myths ... 00:29:13

Addressing insomnia: practical strategies ... 00:43:46

Middle-of-the-night waking: what to do ... 00:44:57

Don’t pee or check the clock unless necessary ... 00:46:33

478 breathing and non-sleep deep rest ... 00:49:34

Accepting occasional bad nights ... 00:53:57

Napping: dos, don’ts, and napa-latte ... 00:56:22

Caffeine/melatonin metabolism and sleep supplements ... 00:59:28

Sleep-supportive nutrients: magnesium, D, iron ... 01:03:38

Melatonin: dosing, interactions, and safety ... 01:04:08

Mouth taping: risks and recommendations ... 01:07:18

Getting screened for sleep apnea at home ... 01:09:15

Hydration hacks: sip, don’t gulp ... 01:16:22

Alcohol: timing and minimizing sleep impact ... 01:18:14

Breathwork for both sleep and calm ... 01:21:21

Top actionable sleep and health tips ... 01:15:23

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