Sleep science is more precise than most people realize — and Dr. Michael Breus, The Sleep Doctor, is here to prove it. In Part 1 of this conversation with Dwayne Kerrigan, Dr. Breus breaks down the four chronotypes that determine your ideal sleep window, why eight hours is a myth, and exactly when to drink caffeine for maximum effect.

You'll learn the biology behind the 1:00–3:00 AM wake-up that every human experiences, Dr. Breus's four-step protocol for getting back to sleep (including the four-seven-eight breathing technique used by Navy snipers), and why alcohol destroys the deep sleep stage linked to Alzheimer's prevention. Dr. Breus also reveals his own sleep apnea diagnosis — stopping breathing 26 times an hour — and makes the case for why sleep testing is far less intimidating than most people think.

Subscribe and drop a comment below — are you a Lion, Bear, Wolf, or Dolphin? Take the quiz at sleepdoctor.com and let us know.

Discover Your Chronotype - Take The Quiz: https://sleepdoctor.com/pages/dr-breus-podcast-dwayne-kerrigan

Episode Highlights:
00:00 - Entrepreneurs Sleep Differently
00:30 - Welcome and Guest Introduction
00:59 - Tony Robbins Connection
02:07 - Why This Podcast Exists
03:41 - Meet Dr Michael Breus
05:37 - Entrepreneurs and Sleep Problems
08:25 - Understanding Chronotypes
12:40 - The Four Chronotypes Explained
16:25 - Chronotypes Throughout Life
18:02 - Sleep Habits and Business
19:36 - Bad Habits Affecting Sleep
22:10 - Working Out and Cortisol
23:59 - The Perfect Time for Sex
27:00 - Understanding Cortisol
28:21 - Why We Wake at 3AM
30:46 - What to Do When You Wake Up
33:34 - The 4-7-8 Breathing Technique
36:49 - If You Still Can't Sleep
38:19 - Stay Positive and Relax
39:59 - Breathing Technique Recap
40:26 - Breathwork Techniques
43:50 - Visualization and Meditation
45:04 - Alcohol, Sleep, and Brain Health
47:26 - Timing Your Alcohol Consumption
49:03 - Caffeine Timing Guidelines
52:10 - Cannabis and Sleep
54:08 - Understanding Sleep Stages
56:54 - Sleep Cycles Explained
59:43 - Sleep Tracking Accuracy
01:01:08 - Using Sleep Data Effectively
01:02:50 - Choosing Sleep Trackers
01:07:13 - Heart Rate Variability
01:10:18 - Quality Over Quantity
01:11:48 - Sleep Testing and Disorders
01:15:15 - Finding Your Sleep Need
01:15:38 - Closing Thoughts and Stay Tuned for Part 2

Dr. Michael Breus, Ph.D., is a double board-certified Clinical Psychologist and Clinical Sleep Specialist, and one of only 168 psychologists in the world to have passed the Sleep Medicine Boards without attending medical school. Known as The Sleep Doctor, he is the founder of sleepdoctor.com, was named the Top Sleep Specialist in California by Reader’s Digest, and one of the 10 most influential people in sleep, and is the author of several books including The Power of When and Sleep, Drink, Breathe: Wellness is Too Complicated. He has appeared on Oprah, CNN, The Today Show, and The Dr. Oz Show more than 40 times, and lectures globally for organizations including YPO and Tony Robbins' Unleash the Power Within.

Connect with Dr. Michael Breus:
https://www.youtube.com/@TheSleepDoctor
https://www.instagram.com/thesleepdoctor

Take the Original Chronotype Quiz: https://sleepdoctor.com/pages/chronotypes/chronotype-quiz

The Sleep Doctor At-Home Sleep Study provides clinical-level sleep analysis from the comfort of your own bed. Using two simple sensors and a connected app, users receive personalized results reviewed by a licensed provider in under a week:
https://sleepdoctor.com/pages/benefits-of-at-home-sleep-apnea-testing

Connect with Dwayne Kerrigan
Facebook: https://www.facebook.com/thedwaynekerriganpodcast
Instagram: https://www.instagram.com/dwaynekerriganpodcast/
Linked In: https://www.linkedin.com/in/dwayne-kerrigan-998113281/
Website: http://www.dwaynekerrigan.com

Disclaimer The views, information, or opinions expressed by guests during The Dwayne Kerrigan Podcast are solely those of the individuals involved and do not necessarily represent those of Dwayne Kerrigan and his affiliates. Dwayne Kerrigan or The Dwayne Kerrigan Podcast is not responsible for and does not verify the accuracy of any of the information contained in the podcast series. The primary purpose of this podcast is to educate and inform. Listeners are advised to consult with a qualified professional or specialist before making any decisions based on the content of this podcast.

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