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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.

At this time I’m speaking to Dr. Michael Breus, higher often called “America’s Sleep Physician.” He and I’ve had many conversations in regards to the science of sleep, and his helpful ideas have actually helped me get into the perfect sleep habits of my life.

In todays dialog, we’re entering into “Chronotypes” which he particulars in his ebook, The Energy 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 protecting every little thing from how sleep impacts our metabolism, the disastrous negative effects of poor sleep, ideas for brand spanking new mother and father and shift staff – plus find out how to optimize your sleep atmosphere for a greater night time of relaxation.

Hanging out with Dr. Breus!

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

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

Dr. Breus is the writer of The Energy of When, bio-hacking information ebook proving that there’s a good time to do every little thing, based mostly in your genetic organic chronotype. Dr. Breus provides the reader the precise good time to have intercourse, run a mile, eat a cheeseburger, ask your boss for a increase and rather more.

His second ebook The Sleep Physician’s Food plan Plan: Lose Weight By way of Higher Sleep, discusses the science and relationship between high quality sleep and metabolism. His first ebook, GOOD NIGHT: The Sleep Physician’s 4-Week Program to Higher Sleep and Higher Well being is a do-it-yourself information to higher 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 repeatedly featured contributor to many publications. He has been interviewed on CNN, Oprah, The View, Anderson Cooper, Rachel Ray, Fox and Pals, The Medical doctors, Pleasure Behar, The CBS Early Present, The At this time Present, and Kelly and Michael.

From his website:

“Now we have much more to study how sleep influences fats metabolism, however there’s an rising image that implies our our bodies are much less prone to expend fats as power, 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 influence on our fat-burning capabilities. Sustaining a constant routine of sleep, with common bedtimes and wake-times, can prime your metabolism to operate at its greatest.

In This Episode You’ll Uncover:

Meet Dr. Michael Breus [0:37]

  • About Dr. Michael Breus
  • The Tao of canines and what we are able to be taught from it
  • How Dr. Breus grew to become fascinated with sleep
  • Altering your sleep can change your life
  • Why working with a sleep professional who has seen their analysis in a medical setting is good

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

  • Why sleep is #1 on the 4 Pillars of Well being
  • How stress can have an effect on your sleep
  • Dr. Breus’ personal expertise with lack of sleep
  • New mother and father and sleep deprivation
  • Dr. Breus’ experiences with sleep being a brand new dad or mum
  • A number of the points new mother and father 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: learn this in-depth article from Dr. Breus for extra on this subject
  •  The elevation of cortisol and the ensuing enhance 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 mother and father and {couples} (13:13)

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

This podcast is dropped at you by Complete Sleep! Assist your physique’s pure sleep cycle with a mix of herbs and natural compounds that will help you go to sleep, keep asleep, and get up refreshed!

CLICK HERE to be taught extra about Complete Sleep!

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

  • What’s a chronotype?
  • Increasing the sleep varieties 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 Energy of When for rather more element in regards to the chronotypes and fluctuation of your hormones
  • The 4 animal archetypes and the way they correlate to the circadian rhythms
  • How making the most of your chronotype can enhance your expertise in sleep, intercourse, work, and extra

The negative effects of sleep deprivation [22:22]

  • “All the pieces you do, you do higher with a very good night time’s sleep.”
  • How sleep deprivation multiplies most cancers cells
  • How sleep deprivation impacts your emotional state
  • The connection between sleep and non secular connection
  • How sleep deprivation impacts restoration from train
  • The damaging influence of the “no days off” mentality

Tips on how to create a wholesome sleep atmosphere [27:21]

  • The query of pets in your mattress
  • The necessity to set up a routine that works for you
  • Tips on how to apply your 5 senses to optimize your sleep atmosphere
  • How mild impacts your sleep hormones and ideas for working with mild
  • Limiting your publicity to blue mild out of your gadgets with blue mild blocking glasses
  • Suggestions for morning get up
  • How sound impacts sleep in a different way in ladies and men
  • Useful sounds that may aid you go to sleep
  • How utilizing layers of sound frequency may also help in louder environments
  • The Bose noise cancelling ear buds

Full Physique Collagen from Complete Betty by Betty Rocker [37:06]

At this time’s podcast is dropped at you by Full Physique Collagen, made by Complete Betty (that’s me!) It has 30 servings of Hydrolyzed Collagen Peptides for day by day bone, joint and pores and skin assist. Simply dissolvable and flavorless powder is ideal for including to sizzling or chilly drinks, smoothies, sauces or any of your favourite recipes.

Store Full Physique Collagen RIGHT HERE!

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

Tips on how to use the sense of contact to enhance your sleep [42:40]

  • Objects in your sleep atmosphere to contemplate
  • The worth of temperature management and utilizing a Chilipad
  • How the Chilipad is usually a useful software for menopausal ladies
  • The significance of selecting 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 greatest sleep system
  • Moisture wicking sheets (the model talked about has been discontinued)
  • The most effective materials for sheets and the perfect weight for covers
  • Moisture wicking pajamas
  • High inquiries to ask your self when taking a look at your sleep area

Tips on how to use your sense of scent and style to enhance your sleep [50:18]

  • Particular, scientifically studied scents that aid you go to sleep higher
  • Ladies-specific suggestions for scenting your area
  • How style and consuming influence 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 ingesting fluids earlier than mattress usually
  • 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]

If you happen to’re somebody who struggles to get to mattress early sufficient, YOUR problem is to make use of your telephone to set some timers that will help you get to mattress a little bit sooner than regular.

  • The primary timer is a “prepare” for mattress timer. I need you to set this an hour earlier than your perfect bedtime. I counsel you flip off the TV, put in your PJ’s and brush your tooth. Get in mattress with a very good ebook.
  • Your second timer is a “fall asleep” timer. You could not want this timer, however it’s beneficial. You’ll be able to depart your self a pleasant message when this timer goes off that claims “do that to get up feeling nice” or “I 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’d usually simply idly keep watch over 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.

If you happen to don’t have hassle with attending to mattress on time, however you do battle with restful sleep listed here are some issues I’d such as you to test in your sleep atmosphere and do to see if they assist:

  1. Be sure you’re not consuming or exercising near bedtime. These actions must be wrapped up 2-3 hours earlier than you’re planning to sleep.
  2. I like to recommend an night meditation. You should use an app for this, or a follow like Ziva Meditation. You too can use a stress lowering complement like my Serenicalm.
  3. To assist your physique in getting restful sleep, tune into your 5 senses relating to creating a very good sleep atmosphere.
    1. Is it darkish sufficient in your room? Think about a watch masks if not.
    2. Are you watching TV or utilizing your telephone proper up till bedtime? Think about taking a break from these gadgets at the very least an hour earlier than mattress, and the choice of sporting blue mild blocking glasses within the night while you’re uncovered to synthetic mild to assist your physique cycle down and permit melatonin to rise so you may 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 mushy?
    5. Is your mattress too sizzling or too chilly? Think about a Chili Pad or cooling/heating pad to regulate the temperature close to your pores and skin whilst 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 try this is a superb bedtime ritual to domesticate as nicely, and it’s been an enormous assist to me personally.
    8. If you happen to’re interested by monitoring your sleep I extremely suggest the Oura ring, because it provides implausible information in regards to the quantity of REM sleep, deep sleep and extra – plus tracks your day by day steps, day by day actions, and comprises some nice instruments that will help you have a extra balanced day usually. I’ve been utilizing this software for five years and it’s given me a lot perception.

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

Get a free copy of my Higher Sleep Information right here!

Developing subsequent:  Developing in our subsequent episode, I’m speaking to Tricia Nelson, an Emotional Consuming professional and the writer of the #1 bestselling ebook, 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 just received’t wish 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 a part of me for open and thought upsetting discussions about well being, health, and find out how to
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#flawsome lives.

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

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

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