09 Feb 2026

2h 24m

Sleep Doctor: If You Wake Up At 3AM, DO NOT Do This!

The Diary Of A CEO

The podcast explores the science of sleep, addressing common sleep problems and offering practical solutions. Dr. Michael Breus, a sleep specialist and psychologist, discusses the importance of understanding one's chronotype—a genetic sleep code—to optimize daily activities, including the best time for sex, coffee, and work. He debunks the eight-hour sleep myth and emphasizes quality over quantity, highlighting the disruptive effects of sleep apnea and offering strategies to improve sleep quality, such as breathwork and meditation. Dr. Breus also cautions against the overuse of melatonin, especially in children, and shares tips for managing jet lag and creating a conducive sleep environment.

Outlines

Part 1: Introduction to Sleep Science

Part 2: Biological Drivers and Chronotypes

Part 3: Lifestyle Factors and Performance

Part 4: Nighttime Strategies and Troubleshooting

Part 5: Sleep Apnea and Medical Insights

Part 6: Insomnia and Melatonin

Part 7: Supplements and Natural Remedies

Part 8: Dream Therapy and Environment

Part 9: Practical Tools and Conclusion

Continue

Preview

How to Get Rich: Every EpisodeNaval

Sleep Doctor: If You Wake Up At 3AM, DO NOT Do This!

The Diary Of A CEO

Part 1: Introduction to Sleep Science

00:00The Role of a Sleep Doctor: Addressing Sleep Disorders and Disordered Sleep

The Role of a Sleep Doctor: Addressing Sleep Disorders and Disordered Sleep

03:30Dreams as Emotional Metabolism: Processing Emotions and Uncovering Hidden Truths

Dreams as Emotional Metabolism: Processing Emotions and Uncovering Hidden Truths

05:22The Intersection of Sleep and Psychology: Anxiety, Fear, and Behavioral Habits

The Intersection of Sleep and Psychology: Anxiety, Fear, and Behavioral Habits

07:02Pillows, Sleep Tests, and the Most Common Sleep Questions

Pillows, Sleep Tests, and the Most Common Sleep Questions

Part 2: Biological Drivers and Chronotypes

09:15Understanding Sleep Drive and Rhythm: The Nap-Latte Technique

Understanding Sleep Drive and Rhythm: The Nap-Latte Technique

12:14Circadian Rhythms and Chronotypes: Discovering Your Genetic Sleep Code

Circadian Rhythms and Chronotypes: Discovering Your Genetic Sleep Code

14:55Optimizing Sex, Coffee, and Hydration Based on Chronotype and Hormone Levels

Optimizing Sex, Coffee, and Hydration Based on Chronotype and Hormone Levels

18:46The Lion Chronotype: Early Risers, List Makers, and Morning Productivity

The Lion Chronotype: Early Risers, List Makers, and Morning Productivity

21:17Bears and Wolves: Understanding the Bear and Wolf Chronotypes

Bears and Wolves: Understanding the Bear and Wolf Chronotypes

23:04Dolphins: The Neurotic Chronotype and the Chronoquiz

Dolphins: The Neurotic Chronotype and the Chronoquiz

24:40Chronotypes and Sleep Changes with Age: From Lion to Dolphin

Chronotypes and Sleep Changes with Age: From Lion to Dolphin

Part 3: Lifestyle Factors and Performance

26:31Maintaining Sleep Quality with Age: Avoiding Late-Day Coffee and Prioritizing Sleep

Maintaining Sleep Quality with Age: Avoiding Late-Day Coffee and Prioritizing Sleep

27:51The Impact of Chronotypes on Academic Performance and School Schedules

The Impact of Chronotypes on Academic Performance and School Schedules

29:59The Synchrony Effect, Sleep Duration, and the Importance of Six Hours

The Synchrony Effect, Sleep Duration, and the Importance of Six Hours

31:17Parenting and Sleep: Educating Children, Setting Guidelines, and the On-Call Method

Parenting and Sleep: Educating Children, Setting Guidelines, and the On-Call Method

34:54The Detrimental Effects of Alcohol on Sleep and Alzheimer's Prevention

The Detrimental Effects of Alcohol on Sleep and Alzheimer's Prevention

36:23Drinking Alcohol and Still Getting Decent Sleep: The Three-Hour Rule

Drinking Alcohol and Still Getting Decent Sleep: The Three-Hour Rule

38:32The Impact of Late-Night Eating on Heart Rate and Sleep Quality

The Impact of Late-Night Eating on Heart Rate and Sleep Quality

Part 4: Nighttime Strategies and Troubleshooting

40:14Creating a Bedtime Routine: Runway to Land the Plane

Creating a Bedtime Routine: Runway to Land the Plane

43:40Addressing Middle-of-the-Night Awakenings: Biology and Initial Steps

Addressing Middle-of-the-Night Awakenings: Biology and Initial Steps

47:05The 4-7-8 Breathing Technique: Lowering Heart Rate and Avoiding Monkey Mind

The 4-7-8 Breathing Technique: Lowering Heart Rate and Avoiding Monkey Mind

50:05The Truth About Sleeping with the TV On: Distraction and Flexibility

The Truth About Sleeping with the TV On: Distraction and Flexibility

52:43Navigating Sleep Preferences in Relationships: Pillow Speakers and Sleep Earbuds

Navigating Sleep Preferences in Relationships: Pillow Speakers and Sleep Earbuds

55:07Non-Sleep Deep Rest, Staying Positive, and the Global Sleep Crisis

Non-Sleep Deep Rest, Staying Positive, and the Global Sleep Crisis

57:20Factors Contributing to the Sleep Crisis: Anxiety, Obesity, and Digital Work

Factors Contributing to the Sleep Crisis: Anxiety, Obesity, and Digital Work

Part 5: Sleep Apnea and Medical Insights

1:02:31Sleep Apnea: Symptoms, Testing, and the Undiagnosed Epidemic

Sleep Apnea: Symptoms, Testing, and the Undiagnosed Epidemic

1:04:28Sleep Apnea Testing, Marital Benefits, and Sleeping with Partners

Sleep Apnea Testing, Marital Benefits, and Sleeping with Partners

1:07:33Sleep Apnea Symptoms in Men and Women and Treatment Options

Sleep Apnea Symptoms in Men and Women and Treatment Options

1:10:10The Link Between Sleep Apnea and Alzheimer's Disease and the Dangers of PM Medications

The Link Between Sleep Apnea and Alzheimer's Disease and the Dangers of PM Medications

Part 6: Insomnia and Melatonin

1:13:52Insomnia: Types, Myths, and the Importance of Wake-Up Time

Insomnia: Types, Myths, and the Importance of Wake-Up Time

1:15:20Avoiding Overstimulation, Primary vs. Secondary Insomnia, and CBT Therapy

Avoiding Overstimulation, Primary vs. Secondary Insomnia, and CBT Therapy

1:17:24The Overprescription of Sleeping Pills and the Importance of Natural Sleep

The Overprescription of Sleeping Pills and the Importance of Natural Sleep

1:20:21Melatonin: Regulation, Function, and Interactions

Melatonin: Regulation, Function, and Interactions

1:22:46Melatonin Use in Children and Dosage Concerns

Melatonin Use in Children and Dosage Concerns

1:24:05The Lack of FDA Approval and the Dangers of Melatonin Overdose

The Lack of FDA Approval and the Dangers of Melatonin Overdose

1:26:04Appropriate Uses for Melatonin: Jet Lag, Shift Work, and Deficiencies

Appropriate Uses for Melatonin: Jet Lag, Shift Work, and Deficiencies