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 control your physical exhaustion.
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.