How to Sleep Better: Nutrition, Stress, and Genetic Factors

by Dr. Heather Sandison , September 10, 2020

How to Sleep Better: Nutrition, Stress, and Genetic Factors

Sleep is mysterious and most people don’t think about needing to learn how to sleep, but it's one of the most critical things for our health. The Sleep Doctor, Michael Breus, joins us to share his wisdom on resting well. He has an impressive background in sleep medicine that includes regularly contributing to the Dr. Oz Show, serving as the Sleep Expert for WebMD and writing several books. In this episode we discuss:

Optimizing your sleep based on your genetics or chronotype
How your circadian rhythm affects the best time to have sex, eat, work and more
The effects of SSRIs, Benzos, alcohol, and caffeine on sleep
Science of dreams
How to vet a sleep coach
When you eat is just as big of a component as what you eat for sleeping well
Why stress is THE biggest contributor to sleep problems

Tune in for science backed tips to improve your sleep.

When you're sleeping at the right time for your internal circadian rhythm, everything works more efficiently. -Michael Breus, PhD

Studies:
Morningness–Eveningness Questionnaire
Wurtman's Lab

Guest Bio:
Michael J. Breus, Ph.D., is a Clinical Psychologist and both a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine. He was one of the youngest people to have passed the Board at age 31 and, with a specialty in Sleep Disorders, is one of only 168 psychologists in the world with his credentials and distinction. Dr. Breus is on the clinical advisory board of The Dr. Oz Show and is a regular contributor on the show (35+ times). Dr. Breus is the author of the new book The Power of When, (September 2016) his third book ( #1 at Amazon for Time Management and #1 in Happiness, #28 overall) which is a ground breaking bio-hacking book proving that there is a perfect time to do everything, based on your hidden biological chronotype. Dr. Breus gives the reader the exact perfect time to have sex, run, a mile, eat a cheeseburger, ask your boss for a raise and much more. His second book The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep (Rodale Books; May 2011), discusses the science and relationship between quality sleep and metabolism. His first book, GOOD NIGHT: The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health (Dutton/Penguin), an Amazon Top 100 Best Seller, has been met with rave reviews and continues to change the lives of readers.

Dr. Breus has supplied his expertise with both consulting and as a sleep educator (spokesperson) to brands such as Princess Cruise lines, Six Senses Hotel and Spa, Lighting Science Group, Advil PM, Breathe Rite, Crowne Plaza Hotels, Dong Energy (Denmark), Merck (Belsomra), and many more. For over 14 years Dr. Breus served as the Sleep Expert for WebMD. Dr. Breus also writes The Insomnia Blog and can be found regularly on, The Huffington Post, Psychology Today, Sharecare, and The Oz Blog. Dr. Breus has provided editorial services for numerous medical and psychology peerreviewed journals and has given hundreds of presentations to professionals and the general public. He has published original research and worked on grant funded projects and clinical trials.

Among his numerous national media appearances, Dr. Breus has been interviewed on CNN, Oprah, The View, Anderson Cooper, Rachel Ray, Fox and Friends, The Doctors, Joy Behar, The CBS Early Show, The Today Show, and Kelly and Michael. He is an expert resource for most major publications doing more than 1000 interviews per year (WSJ, NYT, Washington Post, and most popular magazines). He also appears regularly on Dr. OZ and Sirius XM Radio. His topic of expertise is the science of sleep. He has been interviewed about:

• Recent Research in the field of Sleep Medicine (opinions on recent journal publications)
• Consumer products for sleep (mattresses, pillows, sheets, sound machines, air quality, aromatherapy, etc.)
• Sleep Disorders (Apnea, Narcolepsy, Insomnia, Restless Legs, Limb Movements, and all 88 sleep disorders) including Children’s Sleep
•Sleep Hacking for Peak Performance (bio-hacking your sleep, how athletes use sleep, executive sleep practices for busy CEO’s)

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