Sleep Chronotypes and Anti-Aging Tips By The Sleep Doctor

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Dr Michael. Breus, is a double board-certified Clinical Psychologist and Clinical Sleep Specialist. Dr. Breus is the author of four books. In his 3rd book (2017) The Power of When, he proved that there is a perfect time to do everything, based on your biological chronotype (early bird or night owl).

He is an expert resource for most major publications doing more than 400 interviews per year (Oprah, Dr. Oz, The Doctors, NY Times, Wall Street Journal, etc.).

02:40 How Did Dr. Breus Become A Sleep Expert?

Wanted to be a sports psychologist
Got into a sleep rotation in college
Loved that he could help people so qiuickly

05:07 What Are Sleep Chronotypes?

Early bird and night owls have been categorized
Lions – are early birds, also operators
Bears – 55% of population. Wake up around 7:30 and go to bed around 11.
Wolves – stay up very late and wake up late.
Dolphin – lots of anxiety, they need more sleep, sensitive sleep
Created a quiz at Chronoquiz

15:57 Chronotypes Come from Genetics or Environment?

Chronotypes come from genetics
It’s very hard to change them
They do change naturally around age 55

16:45 Best Time To Have Sex and Ask Your Boss For A Raise?

Best day of week to ask is Friday
You can determine which times are best based on your boss’ chronotype
For sex, morning time is best
Dr Breus recommends brushing teeth in the morning and then become intimate

21:40 Sleep Tips For Men And Women In Their 40’s and Beyond

For men, make sure to get your prostate checked with your doctor
Stop drinking a lot of water before bed
Alcohol is bad for sleep
If you have sleep apnea – make sure to get tested
For women, after menopause the hormones can get out of sync
If women have hot flashes, then you can use a cooling pad

27:44 How To Go Back To Sleep After Waking Up In The Middle Of The Night

If you don’t need to urinate, then don’t go to the bathroom
Do not look at the clock – this causes thinking to rev up
Use 4-7-8 breathing to lower your heart rate
Even if you cannot sleep, just lie down and be calm, cool and collected
If you don’t sleep well, do not go to bed early the next evening

36:35 How Do You Live With Someone With A Different Chronotype?

Go to bed in a different room on Monday-Thursday and sleep together on the other days
Or have two separate beds in the same room
For different temperatures, you can use different cooling technologies
If one partner is snoring, then check for sleep apnea, or roll them to the side, and help them lose some weight