Steven Bartlett with Dr. Michael Breus
You do not just need eight hours of sleep, you need to sleep in alignment with your genetic chronotype and understand the chemical drivers that actually control your physical exhaustion.
Your genetic chronotype dictates the precise times your brain releases cortisol and melatonin, revealing your optimal windows for sleeping, working, and consuming caffeine.
Waking up between 1:00 AM and 3:00 AM is a normal biological response to your core body temperature rising, which can be managed by keeping your heart rate below sixty beats per minute using breathing techniques instead of getting out of bed.
Delaying your first cup of coffee for ninety minutes after waking allows natural cortisol levels to drop, preventing a harsh crash and maximizing caffeine's ability to block sleep-inducing adenosine receptors.