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.

As we speak I’m speaking to Dr. Michael Breus, higher referred to as “America’s Sleep Physician.” He and I’ve had many conversations in regards to the science of sleep, and his helpful suggestions have actually helped me get into one of the best sleep habits of my life.

In todays dialog, we’re entering into “Chronotypes” which he particulars in his guide, 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 masking all the things from how sleep impacts our metabolism, the disastrous negative effects of poor sleep, suggestions for brand spanking new dad and mom and shift staff – plus find out how to optimize your sleep surroundings for a greater evening 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 Prime Sleep Specialist in California by Reader’s Digest, and one of many 10 most influential folks in sleep. Dr. Breus is on the medical advisory board of The Dr. Oz Present and on the present (40 occasions).

Dr. Breus is the writer of The Energy of When, bio-hacking information guide proving that there’s a excellent time to do all the things, based mostly in your genetic organic chronotype. Dr. Breus offers the reader the precise excellent time to have intercourse, run a mile, eat a cheeseburger, ask your boss for a increase and far more.

His second guide The Sleep Physician’s Eating regimen Plan: Lose Weight By means of Higher Sleep, discusses the science and relationship between high quality sleep and metabolism. His first guide, 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 equipped his experience with each consulting and as a sleep educator to many manufacturers and firms, he lectures everywhere in the world and is a frequently featured contributor to many publications. He has been interviewed on CNN, Oprah, The View, Anderson Cooper, Rachel Ray, Fox and Mates, The Docs, Pleasure Behar, The CBS Early Present, The As we speak Present, and Kelly and Michael.

From his web site:

“We’ve much more to find out about how sleep influences fats metabolism, however there’s an rising image that means our our bodies are much less prone to expend fats as power, and extra prone to retailer it, after 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 impression on our fat-burning capabilities. Sustaining a constant routine of sleep, with common bedtimes and wake-times, can prime your metabolism to perform at its finest.

In This Episode You’ll Uncover:

Meet Dr. Michael Breus [0:37]

  • About Dr. Michael Breus
  • The Tao of canine and what we will be taught from it
  • How Dr. Breus turned fascinated about sleep
  • Altering your sleep can change your life
  • Why working with a sleep skilled 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 dad and mom and sleep deprivation
  • Dr. Breus’ experiences with sleep being a brand new mum or dad
  • A number of the points new dad and mom 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 matter
  •  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 dad and mom and {couples} (13:13)

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

This podcast is dropped at you by Entire Sleep! Help 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 Entire Sleep!

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

  • What’s a chronotype?
  • Increasing the sleep varieties past “early birds” and “evening 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 far 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]

  • “Every part you do, you do higher with evening’s sleep.”
  • How sleep deprivation multiplies most cancers cells
  • How sleep deprivation impacts your emotional state
  • The connection between sleep and religious connection
  • How sleep deprivation impacts restoration from train
  • The detrimental impression of the “no days off” mentality

Find out how to create a wholesome sleep surroundings [27:21]

  • The query of pets in your mattress
  • The necessity to set up a routine that works for you
  • Find out how to apply your 5 senses to optimize your sleep surroundings
  • How mild impacts your sleep hormones and suggestions 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 another way in ladies and men
  • Useful sounds that may show you how to go to sleep
  • How utilizing layers of sound frequency can assist in louder environments
  • The Bose noise cancelling ear buds

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

As we speak’s podcast is dropped at you by Full Physique Collagen, made by Entire 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 scorching 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]

Find out how to use the sense of contact to enhance your sleep [42:40]

  • Objects in your sleep surroundings to contemplate
  • The worth of temperature management and utilizing a Chilipad
  • How the Chilipad is usually a helpful software for menopausal ladies
  • The significance of selecting a pillow that helps your sleep place
  • Journey hacks for creating the right pillow in a resort
  • How sleep temperature can enhance restoration and sleep
  • My private sleep ‘system’
  • The worth of determining your personal private finest sleep system
  • Moisture wicking sheets (the model talked about has been discontinued)
  • The most effective materials for sheets and one of the best weight for covers
  • Moisture wicking pajamas
  • Prime inquiries to ask your self when your sleep house

Find out how to use your sense of odor and style to enhance your sleep [50:18]

  • Particular, scientifically studied scents that show you how to go to sleep higher
  • Girls-specific suggestions for scenting your house
  • How style and consuming impression 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 folks 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]

For those who’re somebody who struggles to get to mattress early sufficient, YOUR problem is to make use of your cellphone to set some timers that will help you get to mattress somewhat sooner than regular.

  • The primary timer is a “prepare” for mattress timer. I would like you to set this an hour earlier than your very best bedtime. I recommend you flip off the TV, put in your PJ’s and brush your enamel. Get in mattress with guide.
  • Your second timer is a “fall asleep” timer. It’s possible you’ll not want this timer, however it’s beneficial. You’ll be able to go away 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 regulate the clock as I used to be staying up later and later considering I’d go to mattress quickly. And that “quickly” simply saved getting pushed again farther and farther.

For those who don’t have hassle with attending to mattress on time, however you do battle with restful sleep listed below are some issues I’d such as you to verify in your sleep surroundings and do to see if they assist:

  1. Be sure you’re not consuming or exercising near bedtime. These actions needs to 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 observe like Ziva Meditation. You too can use a stress decreasing complement like my Serenicalm.
  3. To assist your physique in getting restful sleep, tune into your 5 senses relating to creating sleep surroundings.
    1. Is it darkish sufficient in your room? Think about an eye fixed masks if not.
    2. Are you watching TV or utilizing your cellphone 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 once 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 smooth?
    5. Is your mattress too scorching or too chilly? Think about a Chili Pad or cooling/heating pad to regulate the temperature close to your pores and skin when 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 go away your self time to your wind-down rituals like brushing your enamel or having a shower or tub.
    7. Studying earlier than mattress and leaving your self time to do this is a superb bedtime ritual to domesticate as nicely, and it’s been an enormous assist to me personally.
    8. For those who’re interested by monitoring your sleep I extremely suggest the Oura ring, because it offers unbelievable 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 incorporates 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 suggestions 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 skilled and the writer of the #1 bestselling guide, 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 character. It is a actually nice dialog that you just received’t wish to miss!

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Share it with your pals, and subscribe in your favourite podcast
participant to be alerted when new reveals drop!


Be a part of me for open and thought frightening discussions about well being, health, and find out how to
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#flawsome lives.

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

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

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