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141: Improve Your Sleep, Feel Great Every Morning, and Discover Your "Chronotype" | Michael Breus, PhD
The Genius Life
Go to Podcast Page
141: Improve Your Sleep, Feel Great Every Morning, and Discover Your "Chronotype" | Michael Breus, PhD
The Genius Life
Go to Podcast Page
Dr. Michael Breus, Max Lugavere
·
55 Clips
·
Dec 9, 2020
141: Improve Your Sleep, Feel Great Every Morning, and Discover Your "Chronotype" | Michael Breus, PhD
The Genius Life
0 Clips
·
Dec 9, 2020
Top Moments
90 minutes after you're supposed to wake up based on your chronotype—that's when you should have your caffeine. The reasoning is because cortisol and adrenaline have boosted you up to wake you up in the morning, and so when you have that those two things functioning in your brain, adding caffeine does almost no good ... Cortisol and adrenaline are like cocaine compared to caffeine, which is like weak tea, in terms of just how powerful they are towards the
brain.
Why You Should Avoid Caffeine for 90 Minutes After Waking
Cannabis can definitely have an effect on REM sleep, and so for folks out there who are daily users of cannabis or evening users of cannabis, one of the things we know is continuous use of high levels of THC will definitely start to bring REM sleep
down.
THC, Cannabis' Psychoactive Ingredient, Impairs REM Sleep
Every single SSRI—Prozac, Zoloft, Effexor, Abilify—every single one of them almost completely knocks out REM
sleep.
THC, Cannabis' Psychoactive Ingredient, Impairs REM Sleep
Caffeine is a stimulant. It doesn't matter how you slice it, that's how it acts in the brain. So, the closer to bedtime that you drink caffeine, the worse your slow-wave sleep
is.
Caffeine Worsens Slow-Wave Sleep Quality
Most people don't know sleep is a dehydrative event. You lose almost a full liter of water from the humidity in your breath from sleeping all night long, so you're dehydrated when you wake
up.
Instead of Caffeine, Get Sunlight & Drink Water After Waking
The easiest way to improve slow-wave sleep is exercise—the most positive way is daily cardiovascular
exercise.
Daily Exercise Improves Slow-Wave Sleep Quality
If you're looking to use CBD for sleep, it's not going to be your friend. You're talking about almost 200 milligrams before we see any real, what we call, soporific or insomniac
effect.
CBD Only Improves Sleep at Doses >200 mg
If you're not one of those people who's like me, a night owl... and you're working the night shift, the increase in suicide, the increase in mental health problems, the increase in high blood pressure, it's
astounding.
Night Shift Workers Should Supplement With Melatonin
The biggest metric that's important for falling asleep is heart rate. Your heart rate needs to be at 60 or below, period. That's how it
works.
Max Lugavere Turned Down Sex in Favor of Sleep Optimization
People are always saying 'I want to get less sleep...' I'm okay with that, but what you really want is you want to think not about the quantity of sleep; you want to think about sleep
quality.
It's Possible to Decrease Sleep Duration By Enhancing Sleep Quality
CBN is the constituent within cannabis that actually has the most data surrounding positivity for
sleep.
THC, Cannabis' Psychoactive Ingredient, Impairs REM Sleep
We now understand that this is genetic. You can send me your 23andMe data or your Ancestry.com data and I can actually show you on your genome exactly where the polymorphism is that creates this idea of being an early bird or a night
owl.
Sleep Chronotypes Are Genetic
REM sleep, it appears as though, has the biggest function [of] moving information from our short-term memory to our long-term
memory.
The Brain Consolidates Memories During REM Sleep
You need five hormones to have successful sex. You need estrogen testosterone, progesterone, adrenaline, and cortisol—they all need to be high, and then you need melatonin to be
low.
The Best Time for Sex? The Morning, Here's Why
Literally every single hormone is altered in terms of when it is produced based on these [sleep]
chronotypes.
Sleep Chronotypes Influence Hormone Fluctuations
In order to pull a body and a brain out of a state of unconsciousness, you need two hormones: cortisol and
adrenaline.
Cortisol & Adrenaline Help the Brain Awake from Sleep
As far as melatonin is concerned, 90% of people have got enough melatonin in them, and it's going just
fine.
90% of People Don't Need to Supplement With Melatonin
Intros & Ads
Max Introduces Dr. Michael Breus (Part I)
AD: Ned CBD
AD: Public Goods
Review 'The Genius Life' & Text Max
Max Introduces Dr. Michael Breus (Part II)
Clips
1
Sleep Chronotypes Are Genetic
sleep
0
2
Dr. Michael Breus Named the Sleep Chronotypes After Animals
0
3
Sleep Chronotypes Influence Hormone Fluctuations
hormones
0
4
Cortisol & Adrenaline Help the Brain Awake from Sleep
hormones
sleep
0
5
70% of People Aren't Wired to Be Morning Birds
sleep
1
6
The Brain Consolidates Memories During REM Sleep
sleep
0
7
The Body Prioritizes Physical Restoration During Stage III & IV Sleep
sleep
sleeping
1
8
Growth Hormone Produced During Stage III & IV Sleep Aids Cellular Repair
sleep
0
9
It's Possible to Decrease Sleep Duration By Enhancing Sleep Quality
sleep
0
10
Why Sleep Doctor Michael Breus Only Gets 6 Hours & 13 Minutes of Sleep
sleep
0
11
A Consistent Bedtime Is Sleep Optimization's Anchor
sleep
0
12
Stage II Sleep Shrinks When People Follow Their Chronotype
sleep
sleeping
0
13
Dr. Michael Breus: The Oura Ring Is the 'Best of the Worst' Sleep Tracking Device
sleep
2
14
Pay Attention to Relative Sleep Tracking Data, Not Absolute
sleep
data
0
15
Oura Ring's API Allows Michael to Track His Patients' Sleep
sleep
0
16
Daily Exercise Improves Slow-Wave Sleep Quality
sleep
0
17
Why You Should Avoid Caffeine for 90 Minutes After Waking
caffeine
1
18
Caffeine Worsens Slow-Wave Sleep Quality
caffeine
sleeping
sleep
0
19
AD: ButcherBox
0
20
AD: Paleovalley
0
21
Max Lugavere Interlude
0
22
The Best Part of Waking Up for Max Lugavere? Coffee
caffeine
coffee
1
23
Instead of Caffeine, Get Sunlight & Drink Water After Waking
caffeine
0
24
Sleeping According to His Chronotype Is Dr. Michael Breus' Superpower
sleep
sleeping
0
25
Creatives Like Max Lugavere & Dave Asprey Are Night Owls
creative
0
26
THC, Cannabis' Psychoactive Ingredient, Impairs REM Sleep
sleep
0
27
CBD Only Improves Sleep at Doses >200 mg
sleep
0
28
CBN, Found in Cannabis, Can Improve Sleep
0
29
Vitamin D, Magnesium, & Iron Are Essential for Optimal Sleep
sleep
supplements
vitamin d
0
30
90% of People Don't Need to Supplement With Melatonin
0
31
Kids Shouldn't Supplement With Melatonin; They Produce Adequate Amounts
kids
0
32
3-8 mg of Melatonin Can Help Kids With Autism Sleep
children
kids
0
33
Melatonin Production Starts Declining Around Age 50
supplement
0
34
Night Shift Workers Should Supplement With Melatonin
0
35
Does Red Light Therapy Improve Sleep?
sleep
0
36
Early-Morning Blue Light Can Reduce Jet Lag
0
37
Every Organ System & Disease State Is Affected By Sleep
sleep
0
38
Delivering Chemotherapy According to Chronotypes Increases Effectiveness
0
39
The Best Blue Light Blocking Glasses Are Amber-Tinted
0
40
Night Shift Mode Doesn't Affect Melatonin Production
0
41
Dr. Michael Breus' 'Power Down Hour' for Optimal Sleep
sleep
0
42
Max Lugavere Turned Down Sex in Favor of Sleep Optimization
sleep
1
43
Sex Before Bed Affects Men & Women Differently
0
44
The Best Time for Sex? The Morning, Here's Why
hormones
sleep
0
45
Does Dr. Breus Have Any Performance Hacks for Night Sex?
1
46
'The Power of When' By Dr. Breus Discloses the Best Time to Have Sex & Ask for a Raise
0
47
Teens Are Wired to Be Night Owls
sleeping
sleep
0
48
Connect With Michael Online
0
49
What Does Living a Genius Life Mean to Dr. Michael Breus?
0
50
Max & Dr. Michael Breus Outro
0
Transcripts
View Full Episode Transcript
Clips
Max Introduces Dr. Michael Breus (Part I)
AD: Ned CBD
AD: Public Goods
Review 'The Genius Life' & Text Max
Max Introduces Dr. Michael Breus (Part II)
Sleep Chronotypes Are Genetic
Dr. Michael Breus Named the Sleep Chronotypes After Animals
Sleep Chronotypes Influence Hormone Fluctuations
Cortisol & Adrenaline Help the Brain Awake from Sleep
70% of People Aren't Wired to Be Morning Birds
The Brain Consolidates Memories During REM Sleep
The Body Prioritizes Physical Restoration During Stage III & IV Sleep
Growth Hormone Produced During Stage III & IV Sleep Aids Cellular Repair
It's Possible to Decrease Sleep Duration By Enhancing Sleep Quality
Why Sleep Doctor Michael Breus Only Gets 6 Hours & 13 Minutes of Sleep
A Consistent Bedtime Is Sleep Optimization's Anchor
Stage II Sleep Shrinks When People Follow Their Chronotype
Dr. Michael Breus: The Oura Ring Is the 'Best of the Worst' Sleep Tracking Device
Pay Attention to Relative Sleep Tracking Data, Not Absolute
Oura Ring's API Allows Michael to Track His Patients' Sleep
Daily Exercise Improves Slow-Wave Sleep Quality
Why You Should Avoid Caffeine for 90 Minutes After Waking
Caffeine Worsens Slow-Wave Sleep Quality
AD: ButcherBox
AD: Paleovalley
Max Lugavere Interlude
The Best Part of Waking Up for Max Lugavere? Coffee
Instead of Caffeine, Get Sunlight & Drink Water After Waking
Sleeping According to His Chronotype Is Dr. Michael Breus' Superpower
Creatives Like Max Lugavere & Dave Asprey Are Night Owls
THC, Cannabis' Psychoactive Ingredient, Impairs REM Sleep
CBD Only Improves Sleep at Doses >200 mg
CBN, Found in Cannabis, Can Improve Sleep
Vitamin D, Magnesium, & Iron Are Essential for Optimal Sleep
90% of People Don't Need to Supplement With Melatonin
Kids Shouldn't Supplement With Melatonin; They Produce Adequate Amounts
3-8 mg of Melatonin Can Help Kids With Autism Sleep
Melatonin Production Starts Declining Around Age 50
Night Shift Workers Should Supplement With Melatonin
Does Red Light Therapy Improve Sleep?
Early-Morning Blue Light Can Reduce Jet Lag
Every Organ System & Disease State Is Affected By Sleep
Delivering Chemotherapy According to Chronotypes Increases Effectiveness
The Best Blue Light Blocking Glasses Are Amber-Tinted
Night Shift Mode Doesn't Affect Melatonin Production
Dr. Michael Breus' 'Power Down Hour' for Optimal Sleep
Max Lugavere Turned Down Sex in Favor of Sleep Optimization
Sex Before Bed Affects Men & Women Differently
The Best Time for Sex? The Morning, Here's Why
Does Dr. Breus Have Any Performance Hacks for Night Sex?
'The Power of When' By Dr. Breus Discloses the Best Time to Have Sex & Ask for a Raise
Teens Are Wired to Be Night Owls
Connect With Michael Online
What Does Living a Genius Life Mean to Dr. Michael Breus?
Max & Dr. Michael Breus Outro
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