The Diary Of A CEO with Steven Bartlett Human Sleep Expert: Don't Pee In The Middle Of The Night & Why Night Time Sex Isn't A Good Idea!
TV As A Corner‑Of‑Ear Sleep Tool
- Michael's wife sleeps with the TV on and uses it as a corner-of-ear distraction to fall asleep.
- He accepted variability in sleep habits and used timers to compromise rather than enforce silence.
Use Melatonin Sparingly And At Low Doses
- Use melatonin selectively: jet lag, shift work, melatonin deficiency, or specific disorders; prefer 0.5–1.5 mg not 10–20 mg gummies.
- Avoid giving melatonin to most children; it can affect puberty and interacts with many medications.
OTC Melatonin Has Unreliable Potency
- Over-the-counter melatonin supplements vary wildly in dose and purity, creating safety and dosing risks.
- Many products contain far more or different ingredients than labelled, so treat OTC melatonin cautiously.
Are you always tired? Sleep Expert Dr. Michael Breus breaks down the 4 chronotypes to master your sleep, how to fix insomnia, the truth about sleep apnea, and why the 8-hour myth is wrong!
Dr. Michael Breus is a clinical psychologist and a Diplomate of the American Board of Sleep Medicine. He has appeared on The Oprah Winfrey Show, served as a WebMD sleep expert, and is also the bestselling author of books such as, ‘Sleep Drink Breathe’.
He explains:
▪️The 4 chronotypes that dictate your ideal daily schedule
▪️Why waking up at 3am is a biological temperature spike
▪️The "3-2-1 Rule" for the perfect evening wind-down
▪️How alcohol blocks the brain’s glymphatic toxin clearance
▪️The exact pillow checklist to fix neck pain and snoring
(0:00) Intro
(4:14) What Your Dreams Say About Your Mind and Personality
(8:57) The "Caffeine Nap" That Supercharges You for 4 Hours
(12:50) Why You Need to Know Your Sleep Chronotype Now
(14:11) The Ideal Time to Have Sex—Backed by Science
(16:27) When to Drink Coffee for Maximum Focus and Energy
(21:03) Are You a Bear? Why Some Chronotypes Thrive Late Morning
(25:50) Does Aging Make Us Grumpier? The Sleep Connection
(26:46) Are Early School Start Times Hurting Our Kids’ Performance?
(31:03) The #1 Parenting Tip to Prevent Sleep Issues in Children
(33:43) How to Drink Alcohol Without Wrecking Your Sleep
(36:33) The Best Time to Drink—According to Your Chronotype
(37:48) What Happens When You Eat Right Before Bed
(39:20) Proven Relaxation Exercises That Help You Fall Asleep
(43:32) What the Ideal Sleep Environment Actually Looks Like
(47:14) How the Military Falls Asleep in 2 Minutes Flat
(52:39) These Smart Earphones Sync With Your Brainwaves to Improve Sleep
(57:06) Why Sleep Might Be in Crisis by 2026
(1:00:26) Ads
(1:02:16) 1 in 7 Have Sleep Apnea—and Most Don’t Know It
(1:04:31) 6 Hidden Signs You Might Have Sleep Apnea
(1:06:05) Should Couples Sleep Together or Apart? The Surprising Data
(1:07:28) Why Sleep Apnea Symptoms Differ Between Men and Women
(1:11:09) The Scary Health Dangers of Chronic Sleep Deprivation
(1:13:43) The Most Common Myths About Insomnia—Debunked
(1:18:45) How Sleep Problems Fuel Depression (And Vice Versa)
(1:20:40) The Big Lies You’ve Heard About Melatonin
(1:25:56) Kids Are Overdosing on Melatonin—Here’s What Parents Need to Know
(1:27:36) How to Beat Jet Lag Like a Pro Traveler
(1:31:35) The Hidden Dangers of Taking Melatonin Every Night
(1:34:13) This Is the Most Researched Sleep Supplement Ever
(1:36:14) Can Ashwagandha Really Calm Nighttime Overthinking?
(1:37:06) The Turkey and Milk Combo That Actually Promotes Sleep
(1:39:43) This Simple Banana Hack Could Help You Fall Asleep
(1:42:20) Why Vitamin D Is Crucial for Your Body’s Internal Clock
(1:43:27) Ads
(1:45:42) How to Build a Sleep Routine That Actually Works
(1:46:54) Should You Be Using a Wearable to Track Sleep?
(1:50:03) What Dreams Are Trying to Tell You (And Why It Matters)
(1:53:40) How to Reprogram Recurring Nightmares and Sleep Better
(2:00:06) The First Night Effect Is Real—Here’s Why You Should Care
(2:01:55) Why Fighting Before Bed Could Be Destroying Your Sleep
(2:06:18) The Most Surprising Time of Day to Fall in Love
(2:07:38) How to Find the Perfect Pillow in Just 4 Steps
(2:16:29) How to Prep Your Bedroom for Deep, Restorative Sleep
(2:20:12) What One Thing Would You Change About Healthcare?
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Follow Dr Michael:
Instagram - https://linkly.link/2ZqV9
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Website - https://linkly.link/2ZuLL
You can purchase Dr Michael’s book, ‘Sleep Drink Breathe’, here: https://linkly.link/2ZqVM
Dr Michael's Chronotype Quiz: https://my.sleepdoctor.com/sleep-quiz
You can find out more about the resources mentioned, here:
Sleep-Drink-Breathe 3-Week Plan - https://linkly.link/2ZuLP
Orion Cooling Mattress Pad - https://linkly.link/2ZuLM
Timeshifter - https://linkly.link/2ZuLN
Upgraded Formulas Magnesium - https://linkly.link/2ZuLO
Muse - https://linkly.link/2ZuLQ
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