What if the best way to improve your sleep is not going to bed earlier, but waking up at the same time every day?

On Performance People this week, Georgie Ainslie speaks to clinical psychologist and sleep specialist Dr Michael Breus, known as The Sleep Doctor, about sleep science, chronotypes and the link between sleep and high performance.

Dr Breus explains how sleep affects recovery, concentration, decision-making, emotional control and sporting performance. He also challenges common sleep myths, including the idea that everyone needs precisely eight hours.

The conversation explores his four chronotypes: lion, bear, wolf and dolphin, and how your natural body clock can influence the best times to sleep, work, exercise and make important decisions.

Michael also discusses sleep trackers including Oura, WHOOP, Garmin and Apple Watch. While wearables can help identify useful trends, he warns against treating sleep scores and deep sleep data as completely accurate. For people who already feel anxious about sleep, checking a tracker every morning can make things worse.

Georgie and Michael also examine the lack of female sleep research and the impact of menstrual cycles, pregnancy, perimenopause and menopause on sleep. They discuss why sleep apnoea in women can be overlooked or misdiagnosed.

Finally, Dr Breus shares five practical tips: wake up at the same time every day, stop caffeine by 2pm, avoid alcohol for three hours before bed, finish exercise four hours before bed, and get morning sunlight, water and deep breaths.

FAQs

What are the four sleep chronotypes?Dr Michael Breus identifies four chronotypes: Lion, Bear, Wolf and Dolphin. Each reflects a different natural pattern for sleeping, waking and performing at your best.

Does everyone need eight hours of sleep?No. Dr Breus argues that eight hours is not a universal rule. Individual sleep need varies, and sleep quality, consistency and timing can matter as much as the total number of hours.

What is the most important habit for better sleep?Keeping a consistent wake-up time. Dr Breus believes this helps anchor the body clock and is often more useful than forcing yourself to go to bed at exactly the same time each night.

Can sleep trackers make sleep worse?Yes. Wearables can provide useful trends, but inaccurate scores may create anxiety and cause people to believe they have slept badly even when they feel reasonably well.

When should you stop drinking caffeine?Dr Breus recommends stopping caffeine by around 2pm, although sensitivity differs between individuals and some people may need to stop earlier.

How does poor sleep affect performance?Sleep influences reaction time, decision-making, mood, recovery and physical performance. Dr Breus explains why understanding your body clock can help you schedule important work, exercise and rest more effectively.

What should you do first thing in the morning?Dr Breus recommends getting natural light, drinking water and using slow, controlled breathing to help the body wake up and reset its circadian rhythm.

The Performance People podcast, in partnership with J.P. Morgan Private Bank, talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.

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The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.

This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.

© Gameface Limited 2026. All rights reserved.

Connect with Performance People

Hit subscribe today for the latest.

🎧 Spotify/Apple Music

http://www.performancepeoplepodcast.com/

https://www.instagram.com/performance.people/

________________________________

The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.

This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.

© Gameface Limited 2026. All rights reserved.

Hosted on Acast. See acast.com/privacy for more information.

What separates people who fulfil their potential from those who never quite turn it into action?

Adrian Gore is the founder and CEO of Discovery Group, the business behind Vitality, serving more than 50 million customers worldwide. His new book, The Four Principles: Multiply Your Impact in Life and Leadership, explores the habits and decisions that drive performance in business, sport and everyday life.

Adrian explains his four principles: disciplined optimism, focused urgency, declared goals and the Pareto tail. He explores why elite performers need more than talent, why pressure can sharpen performance and how a small number of decisions can shape an entire career.

We discuss why golfers putt better to save par than they do for birdie, how loss aversion motivates athletes and leaders, and why publicly declaring a goal makes it harder to step away when things become uncomfortable.

Adrian experienced that himself when he announced that he would run a five-minute mile. He did not achieve the target, but the attempt transformed his fitness and later helped him run a Boston Marathon qualifying time in his sixties.

He also shares the thinking behind Vitality, explains why optimism should be treated as a discipline rather than a personality trait, and reveals how his 2.30am “golden hour” helps him protect time for his most important work.

This is a conversation about leadership and business through a performance lens: setting meaningful goals, responding to setbacks and recognising which actions will have the greatest impact.

Find The Four Principles by Adrian Gore on Amazon:https://www.amazon.co.uk/Four-Principles-Multiply-Impact-Leadership/dp/1035076489

00:00 Why Some People Make a Bigger Impact

01:47 Adrian Gore and The Four Principles

06:23 The Four Principles That Multiply Impact

09:45 The Pareto Tail: The Decisions That Change Your Life

12:59 The Idea That Transformed Vitality

17:29 Disciplined Optimism: Seeing Opportunity Others Miss

21:29 Why Difficult Times Can Be Best for Business

27:10 Focused Urgency: Why Time Is Shorter Than You Think

31:03 Deadlines, Decision-Making and Avoiding Procrastination

33:31 Work-Life Balance and Bending Time

34:17 Adrian Gore’s 2:30am Productivity Routine

40:06 Declared Goals and the Power of Having Something to Lose

42:49 The Five-Minute Mile Goal That Changed His Life

45:38 AI, Human Potential and the Future of Insurance

#AdrianGore #TheFourPrinciples #SportsPerformance #Leadership #HighPerformance #PerformancePeople

The Performance People podcast, in partnership with J.P. Morgan Private Bank, talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday.

_____

Connect with Performance People

Hit subscribe today for the latest.

🎧 Spotify/Apple Music

http://www.performancepeoplepodcast.com/

https://www.instagram.com/performance.people/

_____

The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.

This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.

© Gameface Limited 2026. All rights reserved.

Connect with Performance People

Hit subscribe today for the latest.

🎧 Spotify/Apple Music

http://www.performancepeoplepodcast.com/

https://www.instagram.com/performance.people/

________________________________

The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.

This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.

© Gameface Limited 2026. All rights reserved.

Hosted on Acast. See acast.com/privacy for more information.