Sleep Doctor Michael Breus: If You Wake Up at 3AM, Do Not Do This! (Video)

In this 9 February 2026 published video, host Steven Bartlett talks with sleep expert Dr. Michael Breus breaks down the 4 chronotypes to master your sleep, how to fix insomnia, the truth about sleep apnea, and why the 8-hour myth is wrong!

Dr. Breus is a clinical psychologist and a Diplomate of the American Board of Sleep Medicine. He has appeared on The Oprah Winfrey Show, served as a WebMD sleep expert, and is also the bestselling author of books such as, ‘Sleep Drink Breathe’.

He explains:
▪️The 4 chronotypes that dictate your ideal daily schedule
▪️Why waking up at 3am is a biological temperature spike
▪️The “3-2-1 Rule” for the perfect evening wind-down
▪️How alcohol blocks the brain’s glymphatic toxin clearance
▪️The exact pillow checklist to fix neck pain and snoring

https://youtu.be/pXlMKzcZlwM

00:00 Intro
02:23 Why This Sleep Expert Spent 20 Years Fixing People’s Sleep
04:28 What Your Dreams Secretly Reveal About You
07:02 How to Choose the Right Bed and Pillow for Better Sleep
09:12 How a “Caffeine Nap” Gives You 4 Hours of Extra Energy
13:04 Why Knowing Your Sleep Chronotype Changes Everything
14:25 The Science Behind the Perfect Time to Have Sex
16:42 The Best Time to Drink Coffee for Maximum Brainpower
21:17 What It Means If You’re Most Productive in the Late Morning
26:04 Are You Getting Grumpier With Age? Here’s Why
27:01 How Early School Start Times Hurt Kids’ Academic Success
31:17 The #1 Parenting Strategy to Prevent Childhood Sleep Issues
33:57 Can You Drink Alcohol and Still Sleep Well? Here’s How
36:48 How Your Chronotype Dictates the Best Time to Drink Alcohol
38:02 Why Late-Night Snacking Is Ruining Your Sleep
39:34 The Best Relaxation Exercises to Help You Fall Asleep Fast
43:47 What the Ideal Sleep Environment Looks Like
47:29 How the Military Trains Soldiers to Fall Asleep in Minutes
52:54 These Earphones Adapt Music to Your Brainwaves—Here’s What Happens
57:20 Why 2026 Could Be the Year of a Global Sleep Crisis
1:00:41 Ads
1:02:31 1 in 7 People Have Sleep Apnea—But 90% Don’t Know It
1:04:46 6 Warning Signs of Sleep Apnea You Shouldn’t Ignore
1:06:19 Should Couples Sleep Separately? The Surprising Answer
1:07:43 Why Sleep Apnea Looks Different in Men vs. Women
1:11:23 The Terrifying Health Risks of Not Sleeping Well
1:13:57 The Biggest Myths About Insomnia—Debunked
1:18:59 The Powerful Link Between Poor Sleep and Depression
1:20:54 The Truth Behind Melatonin: What They’re Not Telling You
1:26:11 Why Kids Are Overdosing on Melatonin—And How to Prevent It
1:27:50 The Smart Way to Beat Jet Lag Fast
1:31:50 Is It Safe to Take Melatonin Every Night?
1:34:27 The Most Researched Sleep Supplement You’ve Never Heard Of
1:36:28 Can Ashwagandha Help With Nighttime Overthinking?
1:37:21 The Science Behind Turkey, Milk, and Better Sleep
1:39:58 This Simple Banana Trick Could Help You Sleep Faster
1:42:35 Why Vitamin D Is Essential for Your Sleep Cycle
1:43:41 Ads
1:45:56 The Power of Sleep Routines and How to Build Yours
1:47:09 Should You Use a Sleep-Tracking Wearable? Pros and Cons
1:50:18 What Your Dreams Are Really Trying to Tell You
1:53:54 How to Reprogram Recurring Nightmares (And Why It Works)
2:00:21 The “First Night Effect” Explained—And Why It Matters
2:02:10 Why Arguing Before Bed Is Ruining Your Sleep
2:06:32 Is There a Best Time of Day to Fall in Love?
2:07:53 How to Pick the Perfect Pillow in 4 Simple Steps
2:16:43 How to Set Up Your Room for the Best Sleep of Your Life
2:20:27 What Would You Change in the Healthcare System?