09 Feb 2026

2h 24m

Human Sleep Expert: Don't Pee In The Middle Of The Night & Why Night Time Sex Isn't A Good Idea!

The Diary Of A CEO with Steven Bartlett

The podcast explores the science of sleep, chronotypes, and practical strategies for improving sleep quality. Dr. Michael Breus, a sleep specialist, explains how understanding one's chronotype can optimize daily activities, including the best time for sex and caffeine consumption. He introduces four chronotypes: lions, bears, wolves, and dolphins, detailing their peak productivity windows and biological characteristics. Dr. Breus also addresses common sleep disorders like sleep apnea and insomnia, cautioning against the overuse of sleep aids and emphasizing the importance of addressing underlying anxiety. The discussion covers practical tips such as the "Nappa Latte" for boosting energy, the 4-7-8 breathing technique for relaxation, and the impact of technology on sleep patterns.

Outlines

Part 1: Introduction to Sleep Science

Part 2: Biological Rhythms and Chronotypes

Part 3: Optimization and Lifestyle Habits

Part 4: Techniques for Better Rest

Part 5: Sleep Disorders and Medical Insights

Part 6: Supplements and Melatonin

Part 7: Tracking and Dream Analysis

Part 8: Environment and Physical Setup

Part 9: Conclusion and Final Thoughts

Continue

Preview

How to Get Rich: Every EpisodeNaval

Human Sleep Expert: Don't Pee In The Middle Of The Night & Why Night Time Sex Isn't A Good Idea!

The Diary Of A CEO with Steven Bartlett

Part 1: Introduction to Sleep Science

00:00Shopify Advertisement: Transform Your Passion into a Business Success

Shopify Advertisement: Transform Your Passion into a Business Success

00:30Sleep Doctor's Atypical Approach: Addressing Sleep Problems and Disordered Sleep

Sleep Doctor's Atypical Approach: Addressing Sleep Problems and Disordered Sleep

03:46Dreams as Emotional Metabolism: Understanding Nightmares and Dream Interpretation

Dreams as Emotional Metabolism: Understanding Nightmares and Dream Interpretation

05:57Sleep Psychology: Anxiety, Fear, and the Importance of Addressing Underlying Issues

Sleep Psychology: Anxiety, Fear, and the Importance of Addressing Underlying Issues

07:18Sleep Aids and Common Questions: Pillows, Sleep Tests, and Middle-of-the-Night Awakenings

Sleep Aids and Common Questions: Pillows, Sleep Tests, and Middle-of-the-Night Awakenings

Part 2: Biological Rhythms and Chronotypes

09:27Sleep Drive vs. Sleep Rhythm: Understanding Adenosine, Caffeine, and the Nappa Latte

Sleep Drive vs. Sleep Rhythm: Understanding Adenosine, Caffeine, and the Nappa Latte

12:30Circadian Rhythm, Chronotypes, and the Perfect Time for Sex

Circadian Rhythm, Chronotypes, and the Perfect Time for Sex

15:28Morning Sex and Coffee Timing: Aligning Activities with Hormone Production

Morning Sex and Coffee Timing: Aligning Activities with Hormone Production

17:01Hydration Before Caffeination: Understanding Cortisol, Adrenaline, and the Lion Chronotype

Hydration Before Caffeination: Understanding Cortisol, Adrenaline, and the Lion Chronotype

21:15Chronotypes: Bears, Wolves, and the Discovery of the Dolphin

Chronotypes: Bears, Wolves, and the Discovery of the Dolphin

23:23Dolphin Chronotype, the Chronoquiz, and the Importance of Knowing Your Type

Dolphin Chronotype, the Chronoquiz, and the Importance of Knowing Your Type

24:56Chronotypes and Age: How Sleep Patterns Evolve Over a Lifetime

Chronotypes and Age: How Sleep Patterns Evolve Over a Lifetime

Part 3: Optimization and Lifestyle Habits

26:33Sleep Quality vs. Quantity: Coffee Timing, School Schedules, and Chronotype Performance

Sleep Quality vs. Quantity: Coffee Timing, School Schedules, and Chronotype Performance

29:30The Synchrony Effect: Aligning Testing and Activities with Chronotypes

The Synchrony Effect: Aligning Testing and Activities with Chronotypes

31:33Parenting and Sleep: Educating Children, Setting Guidelines, and the On-Call Method

Parenting and Sleep: Educating Children, Setting Guidelines, and the On-Call Method

35:57Alcohol and Sleep: Timing, Hydration, and the Glymphatic System

Alcohol and Sleep: Timing, Hydration, and the Glymphatic System

37:51Eating Before Bed, Heart Rate, and Breathwork for Relaxation

Eating Before Bed, Heart Rate, and Breathwork for Relaxation

40:29The 20-Minute Rule: Creating a Bedtime Routine for Relaxation

The 20-Minute Rule: Creating a Bedtime Routine for Relaxation

Part 4: Techniques for Better Rest

43:05Progressive Muscle Relaxation, 4-7-8 Breathing, and Avoiding the Phone

Progressive Muscle Relaxation, 4-7-8 Breathing, and Avoiding the Phone

47:214-7-8 Breathing: A Technique to Lower Heart Rate and Avoid Monkey Mind

4-7-8 Breathing: A Technique to Lower Heart Rate and Avoid Monkey Mind

50:20Distractions, Sleep Environments, and the Importance of Compromise

Distractions, Sleep Environments, and the Importance of Compromise

53:33Pillow Speakers, Sleep Earbuds, and Non-Sleep Deep Rest

Pillow Speakers, Sleep Earbuds, and Non-Sleep Deep Rest

55:26Staying Positive, the Global Sleep Crisis, and the Impact of Social Media

Staying Positive, the Global Sleep Crisis, and the Impact of Social Media

58:11Obesity, Anxiety, and the Digital Age: Factors Contributing to Sleep Deprivation

Obesity, Anxiety, and the Digital Age: Factors Contributing to Sleep Deprivation

1:00:06Stan and LinkedIn Advertisement

Stan and LinkedIn Advertisement

Part 5: Sleep Disorders and Medical Insights

1:02:44Sleep Apnea: Symptoms, Diagnosis, and the High Percentage of Undiagnosed Cases

Sleep Apnea: Symptoms, Diagnosis, and the High Percentage of Undiagnosed Cases

1:04:44Home Sleep Tests: Identifying Sleep Apnea and Saving Marriages

Home Sleep Tests: Identifying Sleep Apnea and Saving Marriages

1:06:24Sleeping with Partners: Separate Beds and Weekend Vacations

Sleeping with Partners: Separate Beds and Weekend Vacations

1:07:49Sleep Apnea Symptoms in Men and Women: CPAP Machines and Oral Appliances

Sleep Apnea Symptoms in Men and Women: CPAP Machines and Oral Appliances

1:09:14Sleep Apnea Treatments: Mouth Guards, Tongue Devices, and the Promise of a Pill

Sleep Apnea Treatments: Mouth Guards, Tongue Devices, and the Promise of a Pill

1:11:21Over-the-Counter Sleep Aids and Alzheimer's: The Dangers of Diphenhydramine

Over-the-Counter Sleep Aids and Alzheimer's: The Dangers of Diphenhydramine

1:13:16Undiagnosed Sleep Apnea: The Importance of Testing and Seeking Help

Undiagnosed Sleep Apnea: The Importance of Testing and Seeking Help

1:14:25Insomnia: Types, Myths, and the Importance of a Consistent Wake-Up Time

Insomnia: Types, Myths, and the Importance of a Consistent Wake-Up Time

1:16:23Primary vs. Secondary Insomnia: Causes, Treatments, and the Dangers of Over-Prescription

Primary vs. Secondary Insomnia: Causes, Treatments, and the Dangers of Over-Prescription

1:18:35Cognitive Behavioral Therapy for Insomnia and the Role of Supplementation

Cognitive Behavioral Therapy for Insomnia and the Role of Supplementation

Part 6: Supplements and Melatonin

1:20:37Melatonin: A Hormone, Not a Sleep Initiator, and Its Interactions with Medications

Melatonin: A Hormone, Not a Sleep Initiator, and Its Interactions with Medications