Sleep Doctor: If You Wake Up At 3AM, DO NOT Do This! - YouTube

The three most popular questions people ask a sleep doctor are: what to do if they wake up in the middle of the night and can't fall back asleep, what pillow to buy, and what is the best time to have sex.

Dr. Michael Breus has been an actively practicing sleep specialist for 26 years.

People have a genetic sleep code called their chronotype, which dictates when their brain releases hormones like melatonin, cortisol, adrenaline, and dopamine.

There are three known chronotypes, but Dr. Michael Breus is famous for discovering a fourth one.

Dr. Michael Breus is one of 168 people in the world who took the medical boards without going to medical school and passed.

Historically, sleep tests required sending patients to the hospital with 27 electrodes and respiratory belts, but now home sleep tests (HSTS) are available.

Sleep works in the brain through two separate systems: sleep drive and sleep rhythm.

The 'nappa latte' technique involves drinking black coffee quickly and immediately taking a 25-minute nap, which allows adenosine to burn through and caffeine to block new adenosine, providing four hours of energy.

Chronotypes, such as early bird or night owl, are genetic and determined by the PER3 area on a person's genome.

Melatonin is a hormone produced inside the body that tells the body when it is bedtime.

For successful sex, estrogen, testosterone, progesterone, adrenaline, and cortisol should all be high, and melatonin should be low.

Caffeine is a diuretic, meaning it increases urination.

Lions, or early birds, make up between 10% and 15% of the population.

A person's chronotype changes with age; babies are Lions, toddlers are Bears, adolescents become Wolves, and then it sets into one of the three or four types around age 23-24 for 25-30 years.

Around age 50, melatonin production can slow down or get earlier, and there is an increase in EEG arousals that break up sleep continuity.

A study at the University of Minnesota found that high school students improved by one full letter grade when their school start times were delayed by one hour.

A 2020 study with nearly 800 students found a clear synchrony effect, where students performed significantly better when their class schedule matched their chronotype.

The Muse headband measures brain waves and provides real-time audio feedback to help a person achieve a meditative state, with birds chirping when the alpha state is reached.

I think it's around $275 I think is the headband.

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