🔔 Subscribe for more great content: https://www.youtube.com/lewishowes ▶️ Recommended for you: https://youtu.be/zTor9y7y2Qg Take The Chronotype Quiz! https://sleepdoctor.com/greatness Dr. Michael J. Breus, board-certified sleep specialist, clinical psychologist, and bestselling author, shares his five-step framework for transforming sleep quality through circadian rhythm alignment and chronotype optimization. Topics include adenosine and sleep drive, the 4-7-8 breathing technique developed by Dr. Andrew Weil, the Napa Latte protocol, non-sleep deep rest (Yoga Nidra), melatonin misconceptions, the Time Shifter jet lag app, thermoregulatory sleep pads, chrono longevity, PTSD and nightmare therapy, and how timing of caffeine, exercise, and alcohol impacts restorative sleep. Dr. Breus’s books: Sleep Drink Breathe: Simple Daily Habits for Profound Long-Term Health https://amzn.to/4bFtw9s Energize!: Go from Dragging Ass to Kicking It in 30 Days https://amzn.to/4bR0nqA The Power of When: Discover Your Chronotype and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More https://amzn.to/48h32Zw The Sleep Doctor's Diet Plan: Lose Weight Through Better Sleep https://amzn.to/3NCZWZ4 Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep https://amzn.to/4dkwXUb Dr. Breus on Instagram https://www.instagram.com/thesleepdoctor/?hl=en Dr. Breus on LinkedIn https://www.linkedin.com/in/thesleepdoctor/ Listen to this episode on the go! 🍎 Apple Podcasts: https://podcasts.apple.com/us/podcast/the-school-of-greatness/id596047499 🟢 Spotify: https://open.spotify.com/show/07GQhOZboEZOE1ysnFLipT?si=a03d916bade54d4f For more info about this episode, go to https://lewishowes.com/1930 💰 get my NEW YORK TIMES BESTSELLING book "Make Money Easy" today!https://lewishowes.com/moneyyou 📙 get my NEW YORK TIMES BESTSELLING book "The Greatness Mindset" today! https://lewishowes.com/gmyo 📤 sign up for my FREE newsletter https://lewishowes.com/greatnessdelivered Follow Lewis! Instagram: https://www.instagram.com/lewishowes/ Tiktok: https://www.tiktok.com/@lewis Facebook: https://www.facebook.com/lewishowes/ Twitter: https://twitter.com/LewisHowes 💻 Website: http://lewishowes.com/ 📲 For more Greatness text PODCAST to +1 (614) 350-3960 Get More Greatness! Greatness Clips: https://www.youtube.com/@GreatnessClips Spanish: https://www.youtube.com/@LewisHowesEspañol Portuguese: https://www.youtube.com/@LewisHowesPortugues Lewis Howes Shorts: https://www.youtube.com/@lewishowesshorts 00:00 - The Truth About Sleep Doctors vs. Sleep Experts 03:10 - Adapting Sleep Rules to the Entrepreneur Lifestyle 04:36 - How Anxiety and Fear Override Sleep Medications 06:14 - What Causes "Monkey Mind" and Middle-of-the-Night Waking 10:06 - The 3-Step Routine for Waking Up at 3 AM 13:37 - Master 4-7-8 Breathing to Lower Your Heart Rate 14:52 - Quality vs. Quantity: Is 8 Hours of Sleep a Myth? 16:10 - The Problem with Wearable Sleep Trackers 18:32 - Undiagnosed Sleep Apnea and the Reality of CPAP 22:48 - The Power of Circadian Rhythm and Chronotypes 26:11 - How to Use a "Nap-a-Latte" for Peak Energy 28:45 - Meet the 4 Sleep Chronotypes: Lions, Bears, Wolves, and Dolphins 37:21 - How to Align Your Schedule and Routine with Your Chronotype 42:23 - The Impact of Light and Squelching Melatonin 46:06 - Practical Sleep Advice for New Parents 49:10 - Dr. Michael Breus's 5-Step Daily Sleep Plan 56:58 - The Truth About Melatonin and Supplementation 59:07 - Emotional Metabolism: Understanding Dreams and PTSD Nightmares 01:02:03 - Is Spirituality and Higher Purpose Linked to Better Sleep? 01:05:32 - Sleep Deprivation, Self-Identity, and Depression 01:08:51 - Why Mouth Taping is Actually Dangerous 01:14:57 - Noise, Snoring, and Safe Sleeping Environments 01:19:45 - The Skill of Helping Your Kids Fall Asleep Alone 01:22:55 - How the Lightbulb and Smartphones Ruined Our Sleep 01:27:05 - Where to Find the Sleep Doctor's Best Resources 01:29:14 - Dr. Michael Breus's Three Truths for a Great Life #greatness #inspiration #motivation