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!
Feb 9, 2026
Dr. Michael Breus, clinical psychologist and board-certified sleep specialist known for chronotypes and sleep hygiene. He explains the four chronotypes and ideal timing for work, naps, caffeine, and sex. He covers why the 8-hour rule is misleading, practical night routines like the 3-2-1 rule, middle-of-night strategies, and when to test for sleep apnea.
02:24:06
Chronotype Dictates Your Best Daily Timing
- Chronotypes are a genetic sleep code that dictate when your brain releases melatonin, cortisol, adrenaline and dopamine.
- Knowing your chronotype tells you the best time for activities like work, coffee, alcohol and sex because hormones align with performance windows.
Napa Latte For A 4 Hour Energy Boost
- Use the Napa Latte: drink a cup of black coffee fast then nap ~25 minutes to clear adenosine and let caffeine block new adenosine.
- This combo reliably restores alertness for about four hours after the nap.
Hydrate First And Wait 90 Minutes Before Coffee
- Delay caffeine for 90 minutes after waking and drink 15–20 ounces of water first to rehydrate.
- Let morning cortisol and adrenaline fall slightly so caffeine gives a cleaner boost without amplifying stress hormones.
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Intro
00:00 • 2min
Why Chronotypes Matter
01:34 • 32sec
Michael Breus’s Sleep Background
02:06 • 1min
Sleep's Two Systems: Drive and Rhythm
03:16 • 7min
The Nap-a-Latte Trick
10:00 • 3min
The Four Chronotypes Explained
12:51 • 1min
Best Time to Have Sex
14:20 • 2min
Wait 90 Minutes Before Coffee
16:28 • 2min
Lion, Bear, Wolf, Dolphin Profiles
18:34 • 6min
Chronotype Changes With Age
24:29 • 2min
School Start Times and Performance
26:47 • 3min
How Much Sleep Do You Need?
30:15 • 48sec
Parenting: Manage Sleep and Marriages
31:03 • 4min
Alcohol’s Hidden Sleep Damage
34:40 • 4min
Eating, Heart Rate, and Sleep
38:18 • 2min
Relaxation Exercises Before Bed
39:56 • 4min
What To Do When You Wake At Night
43:29 • 12min
Non-Sleep Deep Rest (Yoga Nidra)
55:12 • 2min
Global Sleep Crisis Causes
57:21 • 3min
Ad break
01:00:26 • 2min
Sleep Apnea: Signs and Testing
01:02:21 • 3min
Sleeping Separately Can Help Relationships
01:05:40 • 3min
Sleep Apnea Treatments Beyond CPAP
01:08:19 • 2min
Insomnia Types and Myths
01:10:26 • 5min
Wake Time Regularity Beats Bedtime Strictness
01:15:40 • 2min
CBT-I and Medication Use
01:17:26 • 2min
Supplements: Melatonin Risks and Uses
01:19:55 • 5min
Melatonin for Kids and Safety Issues
01:25:11 • 2min
Jet Lag: Timing Light, Caffeine, Melatonin
01:27:39 • 4min
How Often to Use Melatonin
01:31:22 • 2min
Melatonin and Vivid Dreams
01:33:16 • 58sec
Valerian, GABA, and Supplement Strategy
01:34:14 • 6min
Banana Tea: A Magnesium Hack
01:39:46 • 6min
Ad break
01:45:40 • 1min
Morning Routine and Trackers
01:46:41 • 3min
Dreams as Emotional Metabolism
01:50:05 • 8min
Rewriting Nightmares in Therapy
01:57:50 • 2min
Travel Tools: Masks and Pillow Speakers
01:59:30 • 1min
Air Quality, CO2, and Bedroom Setup
02:00:50 • 6min
Pillows, Positioning, and Temperature
02:07:16 • 9min
Protecting Sleep and Relationships
02:16:28 • 4min
Healthcare Wish: Universal Apnea Testing
02:20:10 • 1min
Outro
02:21:14 • 2min
#103085
The Best Time to Eat
Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More
Michael Breus
In 'The Best Time to Eat,' Michael Breus expands the chronotype framework to recommend optimal timing for a wide range of daily activities beyond sleep.
The book offers science-based advice on when to eat, exercise, take medication, have sex, and make decisions to align with biological rhythms.
Combining research with practical schedules, it helps readers optimize performance, digestion, and social interactions by timing them to their internal clocks.
Breus provides tailored suggestions for different chronotypes and includes tips for overcoming common obstacles like jet lag and shift work.
The book is aimed at readers seeking to fine-tune daily timing for health and productivity gains.
#4711
• Mentioned in 10 episodes
Sleep, Drink, Breathe
Michael. Breus
#4188
• Mentioned in 12 episodes
The Power of When
Discover Your Chronotype
Michael Breus
In 'The Power of When,' Dr. Michael Breus presents a revolutionary approach to enhancing health, productivity, and happiness by understanding and aligning daily activities with your unique chronotype.
The book categorizes individuals into four chronotypes—Dolphins, Lions, Bears, and Wolves—based on their sleep and wake patterns.
It provides a comprehensive Bio-Time Quiz to help readers identify their chronotype and offers insights on the best times to perform various activities such as exercising, eating, and working.
By synchronizing daily routines with the body's natural rhythms, readers can improve their energy levels, focus, productivity, and overall well-being.
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?
Enjoyed the episode? Share this link and earn points for every referral - redeem them for exclusive prizes: https://doac-perks.com
Follow Dr Michael:
Instagram - https://linkly.link/2ZqV9
YouTube - https://linkly.link/2ZqVD
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
The Diary Of A CEO:
◼️Join DOAC circle here - https://doaccircle.com/
◼️Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook
◼️The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt
◼️The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb
◼️Get email updates - https://bit.ly/diary-of-a-ceo-yt
◼️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb
Sponsors:
Stan: Join Stan’s Dare to Post 30-day Challenge. Post one video per day for 30 days. Finish the challenge and split $100,000. NO PURCHASE NECESSARY. VOID WHERE PROHIBITED. For Official Rules, visit https://DaretoDream.stan.store
LinkedIn Marketing: https://www.linkedin.com/DIARY
Intuit: If you want help getting out of the weeds of admin, https://intuitquickbooks.com
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit theexperienceplus.substack.com
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?
Enjoyed the episode? Share this link and earn points for every referral - redeem them for exclusive prizes: https://doac-perks.com
Follow Dr Michael:
Instagram - https://linkly.link/2ZqV9
YouTube - https://linkly.link/2ZqVD
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
The Diary Of A CEO:
◼️Join DOAC circle here - https://doaccircle.com/
◼️Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook
◼️The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt
◼️The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb
◼️Get email updates - https://bit.ly/diary-of-a-ceo-yt
◼️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb
Sponsors:
Stan: Join Stan’s Dare to Post 30-day Challenge. Post one video per day for 30 days. Finish the challenge and split $100,000. NO PURCHASE NECESSARY. VOID WHERE PROHIBITED. For Official Rules, visit https://DaretoDream.stan.store
LinkedIn Marketing: https://www.linkedin.com/DIARY
Intuit: If you want help getting out of the weeds of admin, https://intuitquickbooks.com
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit theexperienceplus.substack.com