TLDR;
This episode features a conversation with sleep expert Dr. Michael Bruce, who shares insights and practical advice on improving sleep quality and overall well-being. The discussion covers a wide range of topics, including chronotypes, sleep disorders, the impact of lifestyle choices on sleep, and effective strategies for better sleep habits.
- Understanding and aligning with your chronotype can optimize various activities, including sex, coffee consumption, and work schedules.
- Sleep disorders like sleep apnea are highly prevalent and often undiagnosed, posing significant health risks.
- Simple changes in daily habits, such as timing of caffeine and alcohol intake, can greatly improve sleep quality.
Intro [0:00]
Dr. Bruce introduces three common sleep-related questions he addresses: managing mid-night awakenings, choosing the right pillow, and determining the best time for sexual activity. He emphasizes the importance of understanding one's chronotype, a genetic sleep code that influences hormone release and optimal timing for various activities. The discussion will also dreams, jet lag, melatonin supplementation, and magnesium intake.
Why This Sleep Expert Spent 20 Years Fixing People’s Sleep [2:23]
Dr. Bruce explains his focus on "disordered sleep," which involves behavioral habits that disrupt sleep. He highlights the transformative impact of improving someone's sleep on their overall life. He aims to educate people about sleep in a practical way, offering actionable advice. The conversation is for anyone curious about sleep, seeking to improve their sleep, or suspecting they might have a sleep problem. He will provide plans and insights into chronotypes, dreams, and their significance. Dreams are described as "emotional metabolism," where the brain processes emotional states from the day. Nightmares occur when emotional processing is disrupted, causing awakenings.
How to Choose the Right Bed and Pillow for Better Sleep [7:02]
Dr. Bruce discusses the importance of selecting the right bed and pillow for optimal sleep. He will demonstrate how to assess pillows and match them to individual needs. He introduces a home sleep test (HST) device as a convenient alternative to traditional hospital sleep studies, especially relevant post-COVID. The HST measures oxygen levels, heart rate, breathing patterns, and sleep stages.
How a “Caffeine Nap” Gives You 4 Hours of Extra Energy [9:12]
Dr. Bruce explains the basics of sleep, focusing on the sleep drive and sleep rhythm. The sleep drive is similar to hunger, increasing with time awake due to adenosine accumulation. He introduces the "Napa Latte" technique: drinking a cup of black coffee followed by a 25-minute nap. This allows adenosine to clear while caffeine blocks new adenosine, providing about four hours of energy. The caffeine takes about 25-30 minutes to absorb, during which the nap reduces adenosine levels.
Why Knowing Your Sleep Chronotype Changes Everything [13:04]
Dr. Bruce introduces chronotypes, genetic predispositions that determine sleep patterns, such as early birds (lions) and night owls (wolves). He emphasizes that knowing your chronotype is important because it allows you to align activities with your body's natural hormonal rhythms. For example, hormone profiles are not optimal at 10:30 PM for sex, as melatonin is high and other hormones are low. Morning sex is better aligned with hormone profiles. He advises against caffeine for the first 90 minutes after waking to allow adrenaline and cortisol to naturally drop, making caffeine more effective later.
What It Means If You're Most Productive in the Late Morning [21:17]
Dr. Bruce describes the characteristics of each chronotype. Lions (early birds) are productive in the early morning, enjoy routines, and make up 10-15% of the population. Bears, who make up 50-55% of the population, thrive on a 9-to-5 schedule with peak productivity around noon to 2 p.m. Wolves (night owls) are creative, risk-takers, and hate mornings, with peak ideas occurring late at night. Dolphins are intelligent, anxious, detail-oriented, and crave longer sleep but struggle to achieve it. He recommends chronoquiz.com to determine your chronotype.
Are You Getting Grumpier With Age? Here’s Why [26:04]
Dr. Bruce explains that chronotypes change throughout life, starting as lions in infancy, bears in grammar school, and wolves in adolescence, before settling into a specific chronotype around age 23-24. In the mid-50s, melatonin production slows down or occurs earlier, causing older adults to prefer earlier dinner times. Sleep quality decreases with age due to reduced melatonin and increased EEG arousals. Poor sleep quality, rather than quantity, leads to grumpiness. He advises stopping caffeine intake by 2 p.m. to avoid sleep disruption.
How Early School Start Times Hurt Kids’ Academic Success [27:01]
Dr. Bruce argues that early school start times are detrimental to adolescents, who are naturally inclined to be night owls. Research shows that delaying school start times by just one hour can improve students' grades by a full letter grade. Morning types (lions) tend to earn higher grades because exams are scheduled during their peak alertness windows. The "synchrony effect" demonstrates that students perform better when their class schedule matches their chronotype. He emphasizes that the ideal sleep duration is between seven and nine hours, with a minimum of six hours for safe functioning.
The #1 Parenting Strategy to Prevent Childhood Sleep Issues [31:17]
Dr. Bruce discusses the challenges of parenting and sleep, emphasizing the importance of discipline and education. He advises parents to educate children about the importance of sleep for performance and recovery. Establishing consistent bedtimes and wake-up times is crucial. He suggests an "on-call" method where parents take turns managing nighttime awakenings. He notes that sleep deprivation can strain marriages, and it's important to set sleep guidelines for both children and parents.
Can You Drink Alcohol and Still Sleep Well? Here's How [33:57]
Dr. Bruce advises against using alcohol as a stress relief tool, as it impairs sleep quality. Alcohol disrupts stage three and four sleep, which is essential for the glymphatic system to clear proteins from the brain, preventing Alzheimer's disease. To drink alcohol without severely disrupting sleep, he recommends having a glass of wine with dinner at 6:30 p.m., followed by a glass of water, then a second glass of wine around 7 p.m., another glass of water, and stopping all intake by 7:30 p.m., waiting three hours before bed. He suggests coconut water before bed to replenish lost nutrients.
How Your Chronotype Dictates the Best Time to Drink Alcohol [36:48]
Dr. Bruce reveals that the body metabolizes alcohol most efficiently between 4 p.m. and 8 p.m., due to the production of alcohol dehydrogenase. He advises stopping fluid and food intake three hours before bed to allow the body to focus on recovery during sleep.
Why Late-Night Snacking Is Ruining Your Sleep [38:02]
Dr. Bruce explains that a heart rate of 60 or below is needed to enter a state of unconsciousness, and eating raises the heart rate. He suggests eating dinner with the kids earlier to allow more time to relax before bed. Sugar slows down melatonin production.
The Best Relaxation Exercises to Help You Fall Asleep Fast [39:34]
Dr. Bruce recommends meditation and breath work to lower heart rate before bed. He suggests dividing the last hour before bed into three 20-minute segments: one for tasks, one for hygiene, and one for relaxation. He uses a Muse headband to measure brain waves during meditation, providing feedback through an app. He also recommends progressive muscle relaxation. For mid-night awakenings, he advises against going to the bathroom or looking at the phone to keep heart rate down. He recommends the 4-7-8 breathing technique to lower heart rate. He suggests using pillow speakers or sleep earbuds to listen to distractions without disturbing a partner.
Why 2026 Could Be the Year of a Global Sleep Crisis [57:20]
Dr. Bruce expresses concern about the increasing sleep deprivation in society, citing a 2026 study indicating a global sleep crisis. He notes that one in three adults and nearly 80% of teenagers are chronically sleep-deprived. He attributes this to factors such as anxiety, obesity, and the digital nature of work. He emphasizes the importance of having designated sleep spaces and pursuing passive income opportunities.
1 in 7 People Have Sleep Apnea—But 90% Don’t Know It [1:02:31]
Dr. Bruce discusses sleep apnea, a condition where breathing stops during sleep, often indicated by snoring. He notes that it affects one in seven people, as common as diabetes, but is largely undiagnosed. He recommends a home sleep test to measure oxygen levels, heart rate, and breathing patterns.
6 Warning Signs of Sleep Apnea You Shouldn’t Ignore [1:04:46]
Dr. Bruce lists symptoms of sleep apnea, including snoring, gasping for air, headaches, and mood swings. He mentions that symptoms can differ between men and women.
Should Couples Sleep Separately? The Surprising Answer [1:06:19]
Dr. Bruce states that the strength of a relationship is not dependent on sleeping in the same bed. He suggests that couples can sleep separately during the week and together on weekends to improve sleep quality and intimacy.
Why Sleep Apnea Looks Different in Men vs. Women [1:07:43]
Dr. Bruce notes that symptoms of sleep apnea differ between men and women, with women reporting more arousals and headaches. He mentions that different testing devices may be needed for women. He discusses various treatments for sleep apnea, including CPAP machines, oral appliances, and surgeries, and mentions that a pill for sleep apnea is in development.
The Terrifying Health Risks of Not Sleeping Well [1:11:23]
Dr. Bruce emphasizes the link between sleep apnea and Alzheimer's disease, as sleep apnea prevents the deeper stages of sleep needed for the glymphatic system to clear proteins from the brain. He warns against using over-the-counter sleep aids containing diphenhydramine, as daily use can lead to Alzheimer's.
The Biggest Myths About Insomnia—Debunked [1:13:57]
Dr. Bruce discusses insomnia, noting its different forms: difficulty falling asleep, staying asleep, waking up too early, and unrefreshing sleep. He debunks the myth of going to bed early to catch up on sleep, as it disrupts the circadian rhythm. He advises against over-caffeinating and overstimulation at night. He emphasizes the importance of waking up at the same time every day to regulate the melatonin cycle. He distinguishes between primary and secondary insomnia, with secondary insomnia being caused by underlying issues like pain or caffeine abuse.
The Powerful Link Between Poor Sleep and Depression [1:18:59]
Dr. Bruce notes that anxiety and depression account for 75% of insomnia cases. He discusses cognitive behavioral therapy for insomnia (CBTI), which involves rescheduling sleep and addressing cognitive distortions about sleep.
The Truth Behind Melatonin: What They’re Not Telling You [1:20:54]
Dr. Bruce distinguishes between supplements and prescription pills. He notes that melatonin is a prescription drug in most countries except the United States. He warns that melatonin interacts with SSRI medications, birth control, blood pressure medication, and diabetes medication. He emphasizes that melatonin is a sleep regulator, not a sleep initiator, and should not be used in children.
Why Kids Are Overdosing on Melatonin—And How to Prevent It [1:26:11]
Dr. Bruce highlights the dangers of unregulated melatonin supplements, citing a study showing inaccurate labeling and hazardous contaminants. He notes a significant increase in melatonin overdoses in children.
The Smart Way to Beat Jet Lag Fast [1:27:50]
Dr. Bruce discusses the use of melatonin for jet lag and shift workers. He introduces the Time Shifter app, developed using NASA research, which uses light exposure and caffeine to adjust circadian rhythms. He explains that jet lag is a math problem involving light exposure and timing.
Is It Safe to Take Melatonin Every Night? [1:31:50]
Dr. Bruce advises against daily melatonin use unless there is a deficiency or for shift work. He notes conflicting research on long-term melatonin use and its effect on natural production. He reiterates that high doses of melatonin can affect puberty and cause vivid dreams or nightmares.
The Most Researched Sleep Supplement You’ve Never Heard Of [1:34:27]
Dr. Bruce discusses other supplements, such as valerian root, which is an anti-anxiety medication that works better when combined with hops. He recommends single-ingredient supplementation to ensure correct dosing.
Can Ashwagandha Help With Nighttime Overthinking? [1:36:28]
Dr. Bruce advises getting blood work done to identify and correct deficiencies before taking supplements. He notes that deficiencies in vitamin D, magnesium, and iron can impact sleep. He suggests GABA for slowing down thinking.
The Science Behind Turkey, Milk, and Better Sleep [1:37:21]
Dr. Bruce discusses tryptophan, found in turkey and milk, but notes that large quantities are needed to induce sleepiness. He explains that calcium aids magnesium absorption and that magnesium deficiency can impact sleep. He recommends magnesium threonate and Upgraded Formulas magnesium. He shares his favorite way to get magnesium through banana tea, made by steeping a banana peel in boiling water.
The Power of Sleep Routines and How to Build Yours [1:45:56]
Dr. Bruce recommends vitamin D as a circadian pacemaker and suggests a morning routine that includes sunshine, deep breaths, and water. He shares his personal morning routine, which includes red light therapy, meditation, a walk, and a gym session.
Should You Use a Sleep-Tracking Wearable? Pros and Cons [1:47:09]
Dr. Bruce discusses sleep trackers, noting that the Oura Ring does the best job but that they are not yet fully accurate. He emphasizes that temperature is the easiest factor to manipulate for better sleep and recommends products like Eight Sleep to control bed temperature.
What Your Dreams Are Really Trying to Tell You [1:50:18]
Dr. Bruce discusses dreams, noting that they mean something to the dreamer and are not universal. He explains that he became a dream therapist to use dreams in a therapeutic context. He suggests that dreams are a stage for practice, emotional metabolism, and a way to come to solutions. He recommends priming by thinking about a problem before sleep.
How to Reprogram Recurring Nightmares (And Why It Works) [1:53:54]
Dr. Bruce explains how to change a dream by writing it down and changing the ending. He shares a case study of a patient who overcame nightmares through dream therapy. He recommends starting a dream journal to record themes, surroundings, and people.
The “First Night Effect” Explained—And Why It Matters [2:00:21]
Dr. Bruce recommends using a sleep mask to block out light and notes the "first night effect" when sleeping in a new environment. He advises using an air purifier for better air quality and opening windows for fresh air.
Is There a Best Time of Day to Fall in Love? [2:06:32]
Dr. Bruce discusses the importance of timing in relationships, noting that hormone levels and chronotypes play a role in connection. He references his book, "The Power of When," which suggests optimal times for different chronotypes to fall in love.
How to Pick the Perfect Pillow in 4 Simple Steps [2:07:53]
Dr. Bruce discusses the importance of pillows, noting that they should keep the nose in line with the sternum. He advises choosing between squishy and firm pillows and considering pillows with a gusset for neck support. He recommends the Coop pillow for its adjustable stuffing and shape. He advises sleeping on the left side to avoid gastric issues. He recommends the Orion Sleep System for temperature control and discusses the importance of sight, sound, touch, and smell in creating a conducive sleep environment. He suggests sleeping naked for better thermoregulation and wearing socks to bed to help with heat dissipation.
