🔹 About This Episode:
In this episode, I sit down with Dr. Michael Breus, clinical psychologist, world-renowned sleep specialist, and bestselling author of The Power of When. We dive deep into the science of sleep, uncovering why your chronotype matters, how hydration and breathwork can change your nights, and why the 5am Club might be doing you more harm than good. Whether you’re struggling with insomnia, middle-of-the-night waking, or just want to improve your energy and productivity, this conversation is packed with actionable tips you can use tonight.
We also tackle hot topics like sleep tracking, mouth taping, melatonin, magnesium, caffeine, napping, and how to fix your sleep without obsessing over every detail. Dr. Breus shares powerful insights on how syncing with your body’s natural rhythm improves not just sleep, but relationships, focus, and overall wellness. Don’t miss his latest book Sleep, Drink, Breathe! and discover why sleep, hydration, and breathwork form the true foundation of healthspan and longevity.
Check out his NEW book: Sleep, Drink, Breathe at https://shop.sleepdoctor.com/products/sleep-drink-breathe-simple-daily-habits-for-profound-long-term-health?_pos=1&_sid=7020af024&_ss=r!
🔹 What you will learn:
→ How understanding your chronotype can transform your sleep, energy, and relationships.
→ Practical hacks for better sleep using hydration, breathwork, and proven insomnia strategies.
→ The truth about sleep myths, supplements, and why consistency matters more than perfection.
🔹 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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🔹 Learn More From Dr. Michael Breus below:
• Website: https://sleepdoctor.com/
• Latest Books: https://tinyurl.com/3zrxzvwj and https://tinyurl.com/4shtnrt5
• Instagram: https://www.instagram.com/thesleepdoctor/
• YouTube: https://www.youtube.com/@TheSleepDoctor
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🔹 Find more from Nathalie:
• YouTube: / @nathalieniddam9630
• Join Nat’s Membership Community: https://www.natniddam.com/the-longevity-community
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• Facebook Group: / biohackingsuperhumanperformance
#longevitypodcast #SleepSecrets #Chronotypes #DrMichaelBreus #SleepHacks #HydrationTips #Breathwork #InsomniaHelp #SleepSupplements #MouthTaping #Productivity
