Dr. Michael Breus, a clinical psychologist and sleep specialist, shares insights into biological chronotypes, helping you discover whether you're a lion, bear, dolphin, or wolf. By aligning your daily activities with your unique sleep patterns, you can boost productivity and overall well-being. Breus also emphasizes the importance of light quality on sleep and health, while humorously detailing the struggles of night owls in a morning-focused society. Dive in to optimize your sleep cycle and enhance your life!
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insights INSIGHT
Chronotype Genetics
Chronotypes are not about preference, but genetically predetermined sleep patterns.
The PER3 gene influences sleep drive, while circadian rhythms are also innate.
question_answer ANECDOTE
Dave Asprey's Sleep Experiment
Dave Asprey trained himself to wake up at 5 a.m. for two years, but it didn't improve his productivity or happiness.
He realized he's most creative when he sleeps until 9 a.m., aligning with his wolf chronotype.
insights INSIGHT
Shifting Chronotype
You can shift your sleep schedule with light, caffeine, and melatonin, but it requires consistent effort.
It's better to align with your natural chronotype than to fight it.
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In 'The Power of When,' Dr. Michael Breus presents a revolutionary approach to enhancing health, productivity, and happiness by understanding and aligning daily activities with your unique chronotype. The book categorizes individuals into four chronotypes—Dolphins, Lions, Bears, and Wolves—based on their sleep and wake patterns. It provides a comprehensive Bio-Time Quiz to help readers identify their chronotype and offers insights on the best times to perform various activities such as exercising, eating, and working. By synchronizing daily routines with the body's natural rhythms, readers can improve their energy levels, focus, productivity, and overall well-being[1][3][5].
Sleep—who’s getting some? Not all of you, it seems, since sleep is one of the most asked about topics. Quality and quantity matter, and you want real answers.
We’ve created a multimedia sleep series for you as part of Better Sleep Month. Each Tuesday in May, you’ll find compelling interviews from Bulletproof Radio, cool articles from our blog, and a batch of lively videos. we’re bringing you the best Bulletproof tips and tools we have, so you can start sleeping better. Listen, read or view—whatever helps you get your own piece of the night.
This is part 1 of a four-part Better Sleep Month series on Bulletproof Radio. On this reworked and upgraded episode, we revisit Dr. Michael Breus’ sleep animals. Find out if you’re a lion, a bear, a dolphin or a wolf. When you know, you can optimize your sleep cycle in ways specific to your own biological chronotype.
Enjoy the show—and check back next Tuesday for part 2 of our Better Sleep Month series.
The Human Upgrade with Dave Asprey 