Ep 34 - Can't Stay Asleep? The Sleep Doctor's 3 A.M. Wake-Up Protocol + 5 Sleep Habits That Can Transform Your Sleep | Dr. Michael Breus

Do you ever find yourself wide awake at 3 a.m., staring at the ceiling while your brain decides it's the perfect time to replay every awkward conversation you've ever had or solve problems that don't even exist yet? You're not alone. In Part 2 of our conversation with renowned sleep expert Dr. Michael Breus, better known as The Sleep Doctor, we tackle one of the most common sleep complaints on the planet: waking up in the middle of the night and struggling to get back to sleep. Dr. Breus explains why it happens, what you're probably doing wrong when it does, and shares the exact strategies he recommends to help you fall back asleep faster. Plus, he reveals his simple, science-backed 5-step framework for better sleep that anyone can start using tonight.Dr. Michael Breus is a double board-certified clinical psychologist, clinical sleep specialist, Diplomate of the American Board of Sleep Medicine, Fellow of the American Academy of Sleep Medicine, and one of the world's most recognized voices in sleep health. He has spent more than 25 years helping people improve their sleep and overall health and is the author of five bestselling books.In this episode, we discuss:• Why waking up between 1 a.m. and 3 a.m. is actually part of normal human biology• The biggest mistakes people make when they wake up in the middle of the night• Why checking the clock may be making your sleep problem worse• Dr. Breus' "3 A.M. Wake-Up Protocol"• How 4-7-8 breathing can help lower your heart rate and calm your nervous system• The role of mindset and "monkey mind" in middle-of-the-night awakenings• When you should stay in bed and when you should get up• Cognitive Behavioral Therapy for Insomnia (CBT-I) and sleep restriction therapy• Dr. Breus' 5-Step Plan for Better Sleep• Why wake-up time matters more than bedtime• The ideal caffeine cutoff time• How alcohol impacts sleep quality• The connection between exercise and restorative sleep• Why morning sunlight may be one of the most powerful sleep tools availableWhether you're struggling with 3 a.m. wake-ups, trying to improve your sleep quality, or simply looking for practical sleep advice that actually works, this episode is packed with actionable strategies you can start using immediately.Connect with Dr. Michael Breus:WebsiteInstagramYouTubeResources MentionedSleep Reset (CBT-I program)Sleep Doctor's Video "How to fall back asleep in the middle of the night"Text us your thoughts, questions, or takeaways. We read every message.All views, opinions, and commentary expressed on The Health Hunt Podcast are solely those of the hosts. They are shared in a personal capacity and do not represent the views, policies, or positions of any current or former employer, including any organizations with which the hosts may be professionally affiliated.Connect with the Health HuntWebsiteInstagramLinkedInTikTokYouTube Email: [email protected] Health Hunt Fullscript Store - Practitioner-grade supplements and wellness products with community discounts up to 25% offThe Health Hunt's Prenuvo Discount - Save $300 on a full-body MRI scanIgniton (15% Off Cellular Health & Longevity Products for Health Hunt Listeners)