Optimising Your Sleep with Dr. Michael Breus

The Mindvalley Podcast

Mindvalley

Education, Health & Fitness, Self-improvement, Mental Health

4.5 • 1.5K Ratings

🗓️ 10 August 2018

⏱️ 35 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Are you having your best sleep possible? It’s the era of busyness and our generation have viewed sleep as a sign of laziness or a waste of time. Little did we know, sleep is a key factor in reaching ultimate human peak performance. With Vishen Lakhiani in this episode is Dr. Michael Breus, The Sleep Doctor, who passed the American Board of Sleep Medicine at the young age of 31. Dr. Breus has written 3 best-selling books and is one of only 168 psychologists in the world with his list of credentials. Here, Dr. Breus shares incredible step by step ways to optimize your sleep starting tonight.

“Everybody’s sleep need is different. 8 hours is a myth, let’s just start right there. Not everybody needs 8 hours.” — Dr. Michael Breus

Highlights of the episode:

How do we know if we’re sleeping enough? The Sleep Doctor busts myths and shares an incredible concept called Bedtime Calculator to help you nail your best times to sleep and wake up
Why do our sleep durations fluctuate from time to time? Vishen shares a sleep experiment he did on himself while Dr. Breus explains the science behind our body’s sleep cycles along with its effects
What happens when you’re feeling low and sickly? Dr. Breus shares data on the correlations of sleep with your physical and mental health
How do you start sleeping better? Introducing the 5-step plan by Dr. Breus
How do you know when to have your last cup of coffee for the day? Listen for the explanation of caffeine's half-life and the Sleep Doctor’s general rule for consuming coffee
Why drinking alcohol to aid your sleep is a terrible idea and how to know when to have the last glass before you sleep
How exercising can help you sleep better and the rule of thumb of when to stop working out before lights out
What to do in the first 15 minutes of waking up to help you reset your circadian function
Dr. Breus explains the effects of blue light, how it can help you be more energetic and also how it adversely affects your sleep habits
The one thing to help your sleep optimization plan is napping. Dr. Breus shares the two kinds of nap to try out to get the most out of your day
- How to take a power nap and when to take on during the day
- The Nap-a-Latte — guaranteed to have you up and ready after taking one

Resources mentioned in the episode:

Eat Move Sleep by Tom Rath
Blue light by lighting.science
Blue blocker glasses
F.lux
The Sleep Doctor

People mentioned in the episode:

Jim Kwik
Dave Asprey
Ben Greenfield

Do this on your first try of the Nap-a-Latte:

Follow @thesleepdoctor and @vishen on Instagram and remember to tag them with your learnings from the episode.

And finally, we leave you here with this powerful quote by Dr. Breus,

"Sleep has a direct effect on anxiety, depression, moodiness. literally everything you do, you do better with a good night’s sleep.” — Dr. Michael Breus

Here at Mindvalley, we’re committed to more than just personal growth. We're determined to push humanity forward by empowering our audience, like yourself, to unleash your fullest potential, to be extraordinary, by using the most powerful tool of all — education.

Bonus:

- Subscribe to Mindvalley Membership to discover 30+ Mindvalley Quests, watch our podcast sessions live, interact with the guests, connect with the world’s best teachers and find your community 👉 https://go.mindvalley.com/NOW

Transcript

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0:00.0	I am Mission Laciani, founder of Mind Valley, the School for Human Transformation.
0:05.0	You're listening to the Mind Valley Podcast where we'll be bringing you the greatest teachers and
0:09.2	thought leaders on the planet to discuss the world's most powerful ideas and personal growth for mind, body, spirit, and work.
0:17.0	Hi everyone and welcome to another podcast by Mind Valley. I'm so excited about today's
0:22.4	guest because a couple of weeks ago I released a short mini-podcast episode around 15 minutes where I spoke about how much my life has been enhanced because I got it out of my head that sleep was a sign of laziness or was
0:37.4	something that highly productive people tried to optimize.
0:41.1	In fact, what I started doing was actually sleeping more. And I got tons of
0:46.3	feedback from you guys that became one of our most listened to episodes, tons of questions,
0:51.2	and this whole fascination with sleep doesn't end there and so what I wanted to do was bring to you a really special guest Dr Michael Bruce
0:58.8	He's the youngest person to pass the sleep medical board in the United States. He's one of only 168
1:05.9	people in the world who has ever taken the Sleep Medicine Board without going to
1:10.0	medical school. He has a private practice as a sleep specialist. He is the author of three
1:15.6	Amazon best-selling books and founder of the sleep doctor.com. Michael, how are you?
1:22.3	I am well rested and it sounds like you are too my friend.
1:25.0	So let's get started on this Michael. Our audience is fascinated by sleep and one of the reasons I wanted to bring you on is because you know like many
1:34.0	of us out there I'm an entrepreneur I'm a busy busy busy person and I tend to
1:40.1	follow a lot of coaches a lot of advisors a lot of people with followings on Instagram and to follow
1:43.9	on the coaches, a lot of advisors, a lot of people with
1:43.9	followings on Instagram and Facebook.
1:45.7	And it seems that in America today, there's this hustle idea.
1:49.6	That's this idea that work is about hustling.
1:52.3	It's about the hours you put in. And I've never seen
	...

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