BETTER SLEEP: NIGHT WAKINGS, MENOPAUSE, MELATONIN AND SLEEP HYGIENE | 119 DR. MICHAEL BREUS, PHD

In this 119th episode of Sober Head Podcast, Dr. Esra Çavuşoğlu, PhD speaks with Dr. Michael Breus, PhD. Michael Breus, known as “The Sleep Doctor,” is a clinical psychologist specialising in sleep disorders. Board-certified in sleep medicine, Breus is a fellow of the American Academy of Sleep Medicine. Through his bestselling books and work across digital platforms, he has become one of the most recognisable names in sleep science. In this episode of Soberhead Podcast, I sit down with Dr. Michael, The Sleep Doctor, to unpack why sleep is one of the biggest health problems of our time. This conversation goes far beyond “sleep more.” We talk about chronotypes, insomnia, menopause, anxiety, caffeine, alcohol, melatonin, sleep trackers, deep sleep, REM sleep, and why chasing perfect sleep scores may actually make sleep worse. Dr. Breus also shares a practical 5-step sleep plan anyone can follow for free, plus what to do when you wake up in the middle of the night and cannot fall back asleep. #EsraÇavuşoğlu #AyıkKafa #ElevatingLifeEvolvingHealth #Longevilab #SleepDoctor #MichaelBreus Dr. Michael J. Breus, PhD Sleep Quiz: https://sleepdoctor.com/soberhead https://sleepdoctor.com/pages/chronot... Website: https://sleepdoctor.com/pages/dr-mich... YouTube:    / @thesleepdoctor   Instagram: https://www.instagram.com/thesleepdoc... Special thanks to T.C. Istanbul Gedik University https://www.gedik.edu.tr/en/ 00:00-03:27 Introduction to Dr. Michael Breus, PhD. 03:27-08:08 Sleep apnea, narcolepsy, restless legs, menopause, addiction recovery, and sleep quality. 08:08-08:50 Why do people see a sleep specialist? 08:50-12:50 Stimulants, sobriety, brain recovery, and the complicated role of sleep medication. 12:50-14:03 Sleep medication, the glymphatic system, and Alzheimer’s risk 14:03-19:20 Oura, Whoop, Fitbit, sleep scores, and the rise of “orthosomnia.” 19:20-23:24 Deep sleep vs REM sleep 23:24-27:04 Lions, Bears, Wolves, and Dolphins; why not everyone is built for the same schedule. 27:04-30:03 Fear of not sleeping, insomnia, and the psychology of nighttime awakenings. 30:03-35:02 Why menopause disrupts sleep 35:02-37:37 Lifestyle changes that can improve sleep, especially for women in midlife. 37:37-41:02 What to do when you wake up at night 41:02-44:12 The 4-7-8 breathing technique 44:12-46:08 Why resting calmly can still be restorative even when you are not fully asleep. 46:08-55:31 Why melatonin is not a sleeping pill, who should avoid it, and when it may help. 55:31-58:07 Dr. Breus’ free 5-step sleep plan 58:07-1:01:08 Wrap up.  About Ayık Kafa Dr. Esra Çavuşoğlu, PhD, took her studies, starting from her personal treatment experiences and continuing with her clinical psychology education, to the next level by completing her PhD focused on Addiction. Dr. Esra in Ayık Kafa podcast discusses the world’s latest technologies, protocols, products and research in the fields of Biohacking and Longevity, while sharing first-hand information and experiences about the Disease of Addiction, as well as her latest academic studies. About Dr. Esra Çavuşoğlu, PhD Longevilab’s founder, Dr. Esra, is a United States and internationally trained clinical psychologist and a certified addiction therapist in New York. She served as International Development Advisor on the Yale University Faculty of Medicine Clinical Advisory Board. She is the founder and supervisor of Gaziantep Oya Bahadır Yüksel Rehabilitation Center, Dr. Esra is the designer and implementer of the Turkey Rehabilitation Model. Dr. Esra founded the Contemporary Addiction Studies Association (ÇABAÇAD) in order to combat Turkey’s growing addiction problem. DisclaimerThe information and statements on our YouTube Channel Sober-Head are not intended to guide individuals towards medical diagnosis and treatment.Please consult with your doctor for medical diagnostic and treatment procedures.The content is shared for informational purposes only, derived from scientific studies prepared by EMC Medya Yayıncılık Ticaret Ltd. Şti.’s researchers, consultants, and authors/scientists, as well as compilations from publicly available public.