Steven Bartlett with Dr. Michael Breus
Waking at 2 a.m. can be ordinary. Checking the clock and calculating how little sleep remains can turn a brief awakening into a much longer one.
Your genetic chronotype shapes the timing of cortisol and melatonin release, revealing your optimal windows for sleeping, working, and consuming caffeine.
Waking up between 1:00 AM and 3:00 AM can reflect your core body temperature rising, and returning to sleep is easier if you avoid getting out of bed and use breathing techniques to keep your heart rate below sixty beats per minute.
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.