In this episode of The Healing Catalyst, Dr. Avanti Kumar-Singh sits down with world-renowned sleep expert Dr. Michael Breus—better known as The Sleep Doctor—for a deep dive into the science of sleep. Together, they unpack the power of what Dr. Breus calls sleep chronotypes: your genetic “sleep personality” that reveals whether you thrive as an early-rising lion, a steady bear, a creative night-owl wolf, or a restless dolphin. These chronotypes, hardwired by your genes and hormones, offer a blueprint for aligning your lifestyle with your natural rhythm—transforming everything from your energy and productivity to your mental health. Much like Ayurveda’s doshas, they mirror the unique mind-body patterns that shape how we move through the world and what we need to stay in balance.

This conversation goes beyond theory, sharing practical, real-life strategies for better sleep—from setting consistent wake times and managing caffeine and alcohol, to leveraging the power of daily movement. Along the way, Dr. Breus and Dr. Kumar-Singh explore the surprising connections between sleep, anxiety, and hormonal shifts—and why understanding your unique chronotype may be the ultimate key to unlocking deeper rest and a more vibrant life.

What You’ll Learn in This Episode:

• (01:37) Introduction to Sleep Hygiene
• (07:51)What is a Chronotype
• (16:11) How Your Hormones Impact Sleep Quality
• (16:56) Understanding Your Hormones to Have Optimal Sex 
• (18:53) How to Create a Routine That Cues Your Body to Go to Sleep 
• (26:11) How Ayurveda Aligns so Closely with the Chronotype Methodology 
• (35:46) Dr. Breus’ Five Step Plan to Improve Sleep Quality
• (37:17) How Alcohol Affects Sleep and Best Practices For Sleep When You Drink
• (40:00) How Consistent Exercise Improves Sleep
• (40:51) Morning Routine Recommendation: The Three 15’s
• (43:19) Sex and Sleep
• (46:20) How to Best Use Sleep Trackers
• (52:58) Dr. Breus’ One Tip: Wake Up At The Same Time Seven Days A Week 

This episode is your guide to understanding your unique chronotype and how it shapes your sleep, energy, and overall health. Dr. Avanti Kumar-Singh and sleep expert Dr. Michael Breus share science-backed strategies for better rest—like consistent wake times, mindful caffeine use, and small shifts tailored to your hormones—showing how aligning with your natural rhythm can unlock deeper sleep, calmer days, and a more vibrant life.

About Dr. Micheal Breus:

Michael J. Breus, Ph.D., is a double board certified Clinical Psychologist and Clinical Sleep Specialist. He’s the founder of sleepdoctor.com and the author of four books. His most recent book Energize! was named one of the top books of 2021 by The Today Show. He is an expert resource for many major publications, doing more than 400 interviews per year. He’s appeared on Oprah, The Doctors, and in the NY Times, Wall Street Journal, and more. Dr. Breus has been in private practice for 23 years and was named the Top Sleep Doctor of Los Angeles by Reader’s Digest.

Connect with Dr. Micheal Breus:

• Instagram: @thesleepdoctor
• Website: https://sleepdoctor.com/
• YouTube: @TheSleepDoctor
• Book: Sleep Drink Breathe
• Chronotypes quiz: https://chronoquiz.com/

Connect with Dr. Avanti:

• Subscribe, Rate & Review The Healing Catalyst podcast
• Listen to more episodes on your favorite platform
• Watch clips and past episodes on YouTube
• Follow Dr. Avanti on Instagram at @avantikumarsingh 
• Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter 
• Leave a voice message for Dr. Avanti
• Explore Arvasi — Dr. Avanti’s Ayurvedic platform. Rooted in tradition. Backed by science. Personalized for you. myarvasi.com

Resources:

• Order Dr. Avanti’s books:  The Longevity Formula, The Health Catalyst
• Energy Fix Quiz: avantikumarsingh.com/quiz
• Explore more at avantikumarsingh.com

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Podcast episode production by Dante32.