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S2 – 8: The Sleep Physician is In with Dr. Michael Breus

Welcome to The Betty Rocker Present, the place to be to nourish your thoughts, love your physique, and rock your life.

As we speak I’m speaking to Dr. Michael Breus, higher referred to as “America’s Sleep Physician.” He and I’ve had many conversations concerning the science of sleep, and his helpful ideas have actually helped me get into the very best sleep habits of my life.

In todays dialog, we’re moving into “Chronotypes” which he particulars in his e-book, The Power of When and helps clarify why every of us has an optimum time for sleep, work, intercourse and extra – and why we’re not all the identical. We’re additionally masking the whole lot from how sleep impacts our metabolism, the disastrous unintended effects of poor sleep, ideas for brand spanking new dad and mom and shift staff – plus easy methods to optimize your sleep setting for a greater night time of relaxation.

Hanging out with Dr. Breus!

Extra about our visitor: Michael J. Breus, Ph.D., is a Medical Psychologist and each a Diplomate of the American Board of Sleep Medication and a Fellow of The American Academy of Sleep Medication. He’s one in all solely 168 psychologists on this planet to have handed the Sleep Medical Speciality board with out going to Medical College.

Dr. Michael Breus was just lately named the Prime Sleep Specialist in California by Reader’s Digest, and one of many 10 most influential individuals in sleep. Dr. Breus is on the scientific advisory board of The Dr. Oz Present and on the present (40 occasions).

Dr. Breus is the creator of The Power of When, bio-hacking information e-book proving that there’s a excellent time to do the whole lot, primarily based in your genetic organic chronotype. Dr. Breus provides the reader the precise excellent time to have intercourse, run a mile, eat a cheeseburger, ask your boss for a elevate and rather more.

His second e-book The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep, discusses the science and relationship between high quality sleep and metabolism. His first e-book, GOOD NIGHT: The Sleep Physician’s 4-Week Program to Higher Sleep and Higher Well being is a do-it-yourself information to raised sleep.

Dr. Breus has provided his experience with each consulting and as a sleep educator to many manufacturers and firms, he lectures all around the world and is a recurrently featured contributor to many publications. He has been interviewed on CNN, Oprah, The View, Anderson Cooper, Rachel Ray, Fox and Associates, The Docs, Pleasure Behar, The CBS Early Present, The As we speak Present, and Kelly and Michael.

From his site:

“Now we have much more to study how sleep influences fats metabolism, however there’s an rising image that means our our bodies are much less prone to expend fats as vitality, and extra prone to retailer it, once we don’t get sufficient relaxation on a constant foundation.

Shortchanging sleep throughout a busy work week seems to be sufficient to have a significant impression on our fat-burning capabilities. Sustaining a constant routine of sleep, with common bedtimes and wake-times, can prime your metabolism to perform at its finest.

In This Episode You’ll Uncover:

Meet Dr. Michael Breus [0:37]

  • About Dr. Michael Breus
  • The Tao of canines and what we will study from it
  • How Dr. Breus turned curious about sleep
  • Altering your sleep can change your life
  • Why working with a sleep professional who has seen their analysis in a scientific setting is right

How sleep impacts each space of your life and well being (6:14)

  • Why sleep is #1 on the 4 Pillars of Health
  • How stress can have an effect on your sleep
  • Dr. Breus’ personal expertise with lack of sleep
  • New dad and mom and sleep deprivation
  • Dr. Breus’ experiences with sleep being a brand new mother or father
  • A number of the points new dad and mom expertise

4 methods sleep deprivation impacts our hormones(9:56)

  • Lack of high quality of sleep (not simply amount) can equal sleep deprivation
  • The slowdown of your metabolism in relation to lack of sleep: read this in-depth article from Dr. Breus for more on this topic
  •  The elevation of cortisol and the ensuing improve in urge for food
  • The rise in ghrelin (your starvation hormone) and reduce in leptin (your fullness hormone)
  • Why heightened cortisol makes you crave consolation meals

Methods for brand spanking new dad and mom and {couples} (13:13)

Whole Sleep by Whole Betty from Betty Rocker [14:51]

This podcast is delivered to you by Whole Sleep! Assist your physique’s pure sleep cycle with a mix of herbs and natural compounds that can assist you go to sleep, keep asleep, and get up refreshed!

CLICK HERE to learn more about Whole Sleep!

Introducing the chronotypes and reviewing sleep cycles [16:14]

  • What’s a chronotype?
  • Increasing the sleep sorts past “early birds” and “night time owls” with genetics
  • 23 and Me genetic testing
  • The cycles of hormones for various chronotypes
  • How our melatonin fluctuate in a 24 hour interval
  • Learn the Power of When for rather more element concerning the chronotypes and fluctuation of your hormones
  • The 4 animal archetypes and the way they correlate to the circadian rhythms
  • How profiting from your chronotype can enhance your expertise in sleep, intercourse, work, and extra

The unintended effects of sleep deprivation [22:22]

  • “Every thing you do, you do higher with a great night time’s sleep.”
  • How sleep deprivation multiplies most cancers cells
  • How sleep deprivation impacts your emotional state
  • The connection between sleep and religious connection
  • How sleep deprivation impacts restoration from train
  • The adverse impression of the “no days off” mentality

The best way to create a wholesome sleep setting [27:21]

  • The query of pets in your mattress
  • The necessity to set up a routine that works for you
  • The best way to apply your 5 senses to optimize your sleep setting
  • How mild impacts your sleep hormones and ideas for working with mild
  • Limiting your publicity to blue mild out of your units with blue light blocking glasses
  • Suggestions for morning get up
  • How sound impacts sleep otherwise in men and women
  • Useful sounds that may enable you go to sleep
  • How utilizing layers of sound frequency can assist in louder environments
  • The Bose noise cancelling ear buds

Full Body Collagen from Whole Betty by Betty Rocker [37:06]

As we speak’s podcast is delivered to you by Full Body Collagen, made by Complete Betty (that’s me!) It has 30 servings of Hydrolyzed Collagen Peptides for every day bone, joint and pores and skin help. Simply dissolvable and flavorless powder is ideal for including to scorching or chilly drinks, smoothies, sauces or any of your favourite recipes.

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How shift staff can help their sleep routines [39:39]

The best way to use the sense of contact to enhance your sleep [42:40]

  • Objects in your sleep setting to contemplate
  • The worth of temperature management and utilizing a Chilipad
  • How the Chilipad generally is a invaluable device for menopausal ladies
  • The significance of choosing a pillow that helps your sleep place
  • Journey hacks for creating the right pillow in a lodge
  • How sleep temperature can enhance restoration and sleep
  • My private sleep ‘system’
  • The worth of determining your personal private finest sleep system
  • Moisture wicking sheets (the model talked about has been discontinued)
  • One of the best materials for sheets and the very best weight for covers
  • Moisture wicking pajamas
  • Prime inquiries to ask your self when taking a look at your sleep house

The best way to use your sense of odor and style to enhance your sleep [50:18]

  • Particular, scientifically studied scents that enable you go to sleep higher
  • Ladies-specific suggestions for scenting your house
  • How style and consuming impression your sleep
  • Recommendations on what to keep away from earlier than mattress for higher sleep
  • The period of time earlier than mattress you want per alcoholic beverage
  • When to cease consuming fluids earlier than mattress normally
  • When to ideally cease consuming earlier than mattress
  • Why some individuals wake at 3am and what Dr. Breus recommends
  • Beekeeper’s Naturals honey and Guava leaf tea

Join with Dr. Michael Breus [56:51]

This Week’s Problem(s) [57:17]

In the event you’re somebody who struggles to get to mattress early sufficient, YOUR problem is to make use of your cellphone to set some timers that can assist you get to mattress just a little sooner than regular.

  • The primary timer is a “prepare” for mattress timer. I would like you to set this an hour earlier than your splendid bedtime. I counsel you flip off the TV, put in your PJ’s and brush your tooth. Get in mattress with a great e-book.
  • Your second timer is a “fall asleep” timer. You could not want this timer, nevertheless it’s beneficial. You may depart your self a pleasant message when this timer goes off that claims “do that to get up feeling nice” or “I really like myself so I fall asleep on time.”

This double timer system actually helped me, as a result of I wanted a reminder to prepare for mattress and wind down. If I didn’t do that, I might usually simply idly regulate the clock as I used to be staying up later and later pondering I’d go to mattress quickly. And that “quickly” simply saved getting pushed again farther and farther.

In the event you don’t have bother with attending to mattress on time, however you do wrestle with restful sleep listed here are some issues I’d such as you to verify in your sleep setting and do to see if they assist:

  1. Be sure to’re not consuming or exercising near bedtime. These actions needs to be wrapped up 2-3 hours earlier than you’re planning to sleep.
  2. I like to recommend an night meditation. You should utilize an app for this, or a follow like Ziva Meditation. You can too use a stress lowering complement like my Serenicalm.
  3. To help your physique in getting restful sleep, tune into your 5 senses relating to creating a great sleep setting.
    1. Is it darkish sufficient in your room? Think about an eye fixed masks if not.
    2. Are you watching TV or utilizing your cellphone proper up till bedtime? Think about taking a break from these units at the least an hour earlier than mattress, and the choice of sporting blue light blocking glasses within the night whenever you’re uncovered to synthetic mild to assist your physique cycle down and permit melatonin to rise so you’ll be able to naturally go to sleep and get deeper sleep.
    3. Are there disruptive noises waking you up? Think about a sound machine or loud fan to drown them out.
    4. Is your bedding and pajama materials soothing and smooth?
    5. Is your mattress too scorching or too chilly? Think about a Chili Pad or cooling/heating pad to regulate the temperature close to your pores and skin when you sleep.
    6. Think about bringing soothing smells like lavender into your room by both scenting your pillow or pajamas, or utilizing a diffuser, and depart your self time to your wind-down rituals like brushing your tooth or having a shower or tub.
    7. Studying earlier than mattress and leaving your self time to do this is a superb bedtime ritual to domesticate as properly, and it’s been an enormous assist to me personally.
    8. In the event you’re interested by monitoring your sleep I extremely advocate the Oura ring, because it provides implausible knowledge concerning the quantity of REM sleep, deep sleep and extra – plus tracks your every day steps, every day actions, and comprises some nice instruments that can assist you have a extra balanced day normally. I’ve been utilizing this device for five years and it’s given me a lot perception.

I hope a few of these ideas are useful and that you simply take my sleep problem!

Get a free copy of my Better Sleep Guide here!

Arising subsequent:  Arising in our subsequent episode, I’m speaking to Tricia Nelson, an Emotional Consuming professional and the creator of the #1 bestselling e-book, Heal Your Starvation- 7 Easy Steps to Finish Emotional Consuming Now.

Tricia herself misplaced fifty kilos by figuring out and therapeutic the underlying causes of her emotional consuming has spent over thirty years researching the hidden causes of the addictive persona. It is a actually nice dialog that you simply received’t need to miss!

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Love The Betty Rocker Present? We do too!

Share it with your folks, and subscribe in your favourite podcast
participant to be alerted when new exhibits drop!


Be part of me for open and thought scary discussions about well being, health, and easy methods to
cease undermining ourselves
– and begin taking significant motion that makes us
position fashions to others…

….and, eavesdrop on my intimate conversations with wonderful thought leaders, well being care
professionals, athletes and celebrities to study their secrets and techniques and insights for
overcoming life’s challenges,
dwelling longer, more healthy, stronger and extra
#flawsome lives.

New exhibits are launched each different week throughout Season 2 of The Betty Rocker Present.

The submit S2 – 8: The Sleep Doctor is In with Dr. Michael Breus appeared first on The Betty Rocker.

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