If you aren’t getting adequate sleep, a lot of physical and mental problems can follow—from the obvious symptoms like fatigue and brain fog to more serious things like an increased risk of dementia. What is an adequate amount of deep and REM sleep? What are the minimum and maximum amounts of sleep we need each night? What should we do if we wake up in the middle of the night? What’s the deal with intermittent fasting and sleep? Should we take melatonin? Dr. Michael Breus, “The Sleep Doctor,” answers these questions and more.

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Key Moments

“When you wake up in the morning at a consistent time, let’s say it’s 6:15, when the sunlight hits your eyeball, you have special cells in your eyeball called melanopsin cells. These turn off the melatonin faucet in your brain which allows you to kind of clear the brain fog and wake up. The more consistent you are with it, the more your body can expect when to turn off the melatonin faucet. When it turns off the faucet in your head, it sets a timer for roughly 15 hours later to start melatonin.” 

“You would actually be considered drunk behind the wheel if you get less than 5 1/2 hours just from a reaction time standpoint.”

“Sleep is a lot like love: the less you look for it, the more it shows up.” 

Connect With Dr. Michael Breus

Website: https://thesleepdoctor.com

Instagram (@thesleepdoctor): https://www.instagram.com/thesleepdoctor/

Dr. Breus’ book: Energize!: Go from Dragging Ass to Kicking It in 30 Days 

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