# The Sleep Doctor's 5 Rules for Your Best Night Ever | Dr. Michael Breus

Page: https://stenobird.com/podcast/the-school-of-greatness-745252/the-sleep-doctor-s-5-rules-for-your-best-night-ever-dr-michael-breus
Text version: https://stenobird.com/podcast/the-school-of-greatness-745252/the-sleep-doctor-s-5-rules-for-your-best-night-ever-dr-michael-breus.md
Podcast: [The School of Greatness](https://stenobird.com/podcast/the-school-of-greatness-745252)
Published: 2026-05-20T07:00:00+00:00
Episode link: https://lewishowes.com/1930
Audio file: https://dts.podtrac.com/redirect.mp3/pdrl.fm/f65f0c/stitcher.simplecastaudio.com/094bed00-1a31-479a-bd9b-f5e1438a4844/episodes/95441dea-07cf-4a4f-afbc-b238955208b6/audio/128/default.mp3?aid=rss_feed&awCollectionId=094bed00-1a31-479a-bd9b-f5e1438a4844&awEpisodeId=95441dea-07cf-4a4f-afbc-b238955208b6&feed=AAvup9Zz
Processing state: not_requested
JSON: https://stenobird.com/v1/public/podcasts/the-school-of-greatness-745252/episodes/the-sleep-doctor-s-5-rules-for-your-best-night-ever-dr-michael-breus
Duration seconds: 5596

## Resource

Dr. Michael J. Breus, board-certified sleep specialist, clinical psychologist, and bestselling author, shares his five-step framework for transforming sleep quality through circadian rhythm alignment and chronotype optimization. Topics include adenosine and sleep drive, the 4-7-8 breathing technique developed by Dr. Andrew Weil, the Napa Latte protocol, non-sleep deep rest (Yoga Nidra), melatonin misconceptions, the Time Shifter jet lag app, thermoregulatory sleep pads, chrono longevity, PTSD and nightmare therapy, and how timing of caffeine, exercise, and alcohol impacts restorative sleep.

## Actions

- request_transcript: `POST https://stenobird.com/v1/public/podcasts/the-school-of-greatness-745252/episodes/the-sleep-doctor-s-5-rules-for-your-best-night-ever-dr-michael-breus/transcription-requests` — Idempotently request low-priority transcript generation for this episode.
- read_markdown: `GET https://stenobird.com/podcast/the-school-of-greatness-745252/the-sleep-doctor-s-5-rules-for-your-best-night-ever-dr-michael-breus.md` — Read the agent-friendly Markdown representation of this episode resource.

A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed.

## Transcript

Full transcripts are not published on public pages unless there is a clear rights basis.