Sleep, The Ultimate Performance Hack

WEBVTT
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Take a power nap less than 30 minutes and earlier in the day, and it's really critical, do it before 3 p.m.
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Otherwise, you would you've wasted the nap.
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Hello and welcome back to the Wellness Musketeers.
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I'm Ozzy Mike James, and today we're talking about something that affects every single one of us.
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Sleep.
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It's something we all do, but few of us do well.
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And the truth is, how you sleep affects everything.
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Your energy, your memory, your mood, your fitness, and even how long you live.
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We've got our usual crew on board.
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Dr.
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Richard Kennedy, our medical expert.
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Hello, Rich.
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Why yeah?
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Good.
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Our economist and wellness-minded thinker, Kettle Vitting.
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Hello, yes, you got the name right this time.
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I did.
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I tell you what, it's only taken me taken me two years.
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This is a good sleep.
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Must have been the good sleeper had.
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Yeah.
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And David Liss, personal trainer, and our resident podcast Wrangler.
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And before we jump in, folks, don't forget to follow or subscribe to the Wellness Musketeers on Apple or Spotify.
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If you like what you hear, share this with a friend and leave us a review.
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Four-star review, of course.
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It helps others discover us.
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Let's dive right into this topic of sleep and why it is the most underrated superpower we have.
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Dr.
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Kennedy, can you kick us off?
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What actually happens when we sleep?
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And why is it so critical for our health?
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Thank you, Mike.
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What happens when we sleep?
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Simply put, sleeping is our body's way of tuning us up and building us up for the next day.
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I call it the recovery phase of all that has happened the day before.
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What actually happens when we go to sleep as it gets dark, the gland in the brain called the pineal gland releases a chemical called melatonin, which basically makes us feel sleepy.
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It helps us to prepare to get into sleep.
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And then once that happens, we fall asleep, we get into there are basically four different phases of sleep that we all go through.
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Stage one, which is just really light sleep.
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And this is where we transition from wakefulness, where our muscles relax, our heart rate slows, but it's still easy to wake us.
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And that's typically about one to five to ten minutes.
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Then there's the next phase of light sleep where our body temperature drops, our eye movements that we were having slows down.
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Our brain shows sleep spindles, which are these special things inside the brain that gets us ready.
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Then we get into what we call deep sleep, which is essentially the most restorative stage of sleep, where we get to have tissue repair happening, our immune system gets boosted, and it becomes harder to wake us.
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And then stage four, what we call REM sleep or REM, which is rapid eye movement, is where that's where the dreaming occurs for the most part for most of us.
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And it'll be vivid dreams.
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It's where the brain activity spikes and the body is paralyzed.
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This typically happens over about a 90-minute period and then it recycles through the night.
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And that's where we get to normal sleep weight pattern.
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Okay.
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Dr.
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Kaye, I noticed there's a number of apps that can track that.
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I don't know a lot about them, but I use the Apple Apple Watch.
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That tracks your sleep pretty well.
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Do any of the panel know of a good app that really tracks your sleep other than the Apple Watch?
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I think there are a bunch.
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I've used them on Apple.
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I think you can just look for sleep tracking on your at the App Store.
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I think they do variations.
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I don't it's fascinating to me how they work, how they know what phase of sleep you're at when they're just laying next to you in your bed.
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But yeah, there's various devices now that you can at least track that.
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But when we're talking about quality sleep, Dr.
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K, what are the signs we're maybe not getting quality sleep?
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Even if we've had long hours and sleep, essentially asleep, and we're still feeling jaded and not.
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So do you mean this after we've already awakened from sleep?
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Yeah.
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A lot of it has to do with how we function during the day.
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Are we alert?
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Is our ability to focus like we normally would during the course of that early part of the day?
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Are we irritable?
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Do we have some level of anxiety?
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Do we become forgetful?
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Those are the sort of early things that tell you that even though you technically might be sleeping six, seven, eight, nine hours that you're not, and it becomes a repetitive thing because you, or the even more simple thing is that you almost feel like by midday you gotta take a nap.
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Okay.
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So even though you've technically slept for a long period of time, your body is still telling you're not really awake.
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Right.
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And you're not really alert and focused.
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Okay.
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So just on napping, is that good or bad or indifferent for us, or does it attain the individual?
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Actually, napping is good up to a point.
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Nobody should nap more than 30 minutes.
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Napping should occur before 3 p.m.
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Because if you do it after 3 p.m., typically it will interfere with your ability to sleep later in the evening.
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Okay.
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And one of the ways you gain a benefit from napping is that afterwards, and they call it, we call it power nap, where it's 10 to 30 minutes.
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And it's not something you should be doing every day.
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If you're napping every day, then it means that your nighttime sleep is not, you're not sleeping the way we would expect you to sleep throughout the day.
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If you're feeling that you got a nap every day, every now and then.
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And this is where people who, for whatever reason, instead of you sleeping your normal seven hours or eight hours, you only slept six hours for two, three nights in a row.
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And so what ends up happening, your body starts to say, uh, I need to catch up.
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I need to catch up.
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And so sleeping, taking a quick power nap will help you to focus.
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If you sleep too long, meaning if you take a nap that's an hour and 15 minutes, typically after that happens, you're more groggy as the day goes on.
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You find yourself yawning more throughout the day.
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So although you took a nap and you should have felt refreshed, and that's what should happen after you take a power nap of less than 30 minutes and earlier in the day, and it's really critical, do it before 3 p.m.
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Otherwise, you'll you've wasted the nap.
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Can you two questions at once?
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Can you catch up on sleep?
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And you talk about don't take a nap after 3 p.m.
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by the same token.
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Should when should you stop drinking caffeine during the day?
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You probably should stop drinking caffeine or any other thing.
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Same thing with chocolate.
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Probably not past four or five.
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And partly because if you think about it, the effects of caffeine, any kind of caffeine, may last still be in your system six hours later.
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Wow.
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And so if it's there six hours later, then by default, when and caffeine counters what melatonin is supposed to do.
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Melatonin is that chemical that is starting to prepare us, to make us prepare for sleep.
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If you take caffeine, or same thing with alcohol, why you don't drink alcohol late, why you don't do caffeine late, and why you don't eat heavy meals, spicy meals, things like that, because they all do the same thing.
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They all make your body, and what they do is they cause your sugar to go up.
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And when your sugar goes up, then it sends a chemical reaction and it alters what happens at night with our cortisol and with our insulin.
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Is it by the same token?
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Should you not exercise too close to sleep?
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Correct.
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You should you there should be at least an hour to two hours before where you have completed your physical activity before you go to sleep.
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Again, same principle.
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Once you're exercising, you've released all this the cortisol, the growth hormone, the glucagon, the adrenaline, all of those things actually, and again, they don't go away all at once.
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They go away over time.
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I always say, think of it this way melatonin's job is to put us into the mode where we want to sleep.
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So that happens when you exercise?
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Yeah.
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When you exercise, those chemicals get released.
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Yeah, yeah.
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Because I've seen that because my my wife had a glucose monitor, like continuous one.
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And actually, there was an interesting thing when just during or after exercise, the spike, it spiked.
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Yes.
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And even that even yeah, she hadn't eaten.
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And actually in the morning it spiked too.
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Yeah, and that's again a physiological.
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If you think about it, when you're exercising, you're using your muscles.
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And your muscles are breaking down.
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When they're breaking down, what are they releasing into the circulation beside the amino acids?
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Is glucose.
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Oh yeah.
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Okay.
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And so your sugar then tends to go up, which then sends a signal to the brain to send a signal to the pancreas, we need to push some insulin out there.
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And you now have altered what would normally be happening when we're sleeping.
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Is there, you know, after I retired, I started sleeping more, obviously because I didn't need to get up that early and I didn't have that very clear activities.
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I would hit easily eight hours and sometimes even nine hours.
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Can you sleep too much?
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I think it's a hard question.
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I think that's an individual thing, because and then that leads into what for a person over 50, what is the normal amount of hours we should sleep?
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And that typically is seven to nine hours.
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For a person, for a person, for 18 to 64, they say seven to nine hours.
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For 64 plus, 65 plus, they say seven to eight hours.
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Yeah.
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And as we age, what ends up happening, we start to get tired earlier.
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So we go to bed earlier, and thereby we wake up earlier.
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And so you see, I see this with my father-in-law, who's 92, is that all of a sudden he's up at 5 a.m.
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religiously, and they've been living with us 10 years, and he used to be getting up 6, 6:30, 7.
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And what it does is it alters your sleep pattern.
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And this goes to why it's important to get sunlight and to go out in the sun.
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Because we'll talk about it a little bit more, the circadian rhythm, which is the brain in the body's cycle to a 24-hour cycle.
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And it's and it uses it based on light and darkness.
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And when we get light, when we go out in the light, that signal goes into our brain.
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And all of this happens at the what is that called?
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It's called the supra chiasmatic nucleus, which is out of the hypothalamus, a part of the brain.
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That's scientific.
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And it's supposed to, it is the they call it the master regulator of our circadian rhythm.
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Oh, okay.
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So what I use that you talked about light.
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I use sometimes some eye shields.
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In the beginning, you think ah doesn't, but it really works as hard and really is strong.
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Oh yeah, they when they work, yeah.
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There's some light, not a lot of light, but there's a little bit of light, and even keeping that out is very important.
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I have a couple of friends and they just got back different trips, but they were in Norway near the Arctic Circle.
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And it was at when they were at the Arctic Circle, it was 24 hours of sunlight.
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And I don't know how that affects people.
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Have you lived in that kettle?
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I spent a summer up there.
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This problem you generally tend to spend more time during the night, or so sleep less, at least during the night.
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But again, you need to have very good shades for your room and curtains.
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So it keeps out the light.
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And if not, it's very hard to sleep enough.
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And then by the on the opposite side, if you if it's 18-20 hours of darkness, how does that affect people?
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Then you I when I grew up in Norway, I uh generally in the morning I would have to go always get up before the light, and when you come home in from school that's ended quite early, it was dark.
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And of course, it keeps your you you see it in order to keep going, you keep it it's a little harder.
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So people drink a lot of coffee.
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Yeah.
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And I also spent a winter up in the north where it's actually even darker.
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There, I really drank a lot of coffee and I got kind of problems because of in my stomach because of that.
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Yeah.
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Because it stimulates a lot of acid release.
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Yeah, no, I mean it's it's helpful to wake yourself up, but it's not helpful to stay awake, really.
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And that brings up another thing is that probably one of the best things every person can do is to put themselves on a sleep-wake schedule.
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Meaning that you get up a certain time every morning and you go to bed pretty much at the same time you typically, and if you get into a routine like that, your sleep tends to be more regulated and improved.
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And it's like here in the US, you have lots of people who are shift workers.
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Yeah.
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Who work 4 p.m.
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to midnight and 12 a.m.
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to 8 a.m.
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Well, for them, because light and darkness is all is almost reverse, in order for them to still get their seven to nine hours of sleep, it's important for them to do that when uh they have to, when they get off at midnight, it's still dark, it's easier for them to fall asleep.
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But come 7 a.m.
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when they're still asleep, still sleeping, in order for them to stay asleep for that seven hours, eight hours, that's when an eye shield might be useful.
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It'd also be helpful to be in a dark, cool room because normally, and when we again, when we're falling asleep, our body temperature, as we start to fall off the sleep, the body slows itself down to begin the overnight repairs.
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And so the heart rate goes down, our breathing rate goes down, the body temperature goes down.
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All of this in preparation for regenerating all of the things that have been worn out over the course of the previous day.
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How about our screen time?
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If people we're all on our phones or watching TV, is it bad like for people to put a TV on in the background or is it all that stuff?
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Yes.
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So your phone, so typically your phone, your computer, your laptop, your TV essentially emanates something called blue light.
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And that by itself falsely thinks the body needs to be awake.
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Which means it'll be harder for you to get into the different phases of sleep you need to get in.
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And they've they believe that it decreases the release of melatonin from the brain.
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It's add the fact that as we get older, we also make less melatonin than we did when we were younger.
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So another thing, so I noticed that, and it's a little bit related even to the fact that when I travel, so the question about you travel in time zone, so you get jet lag.
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There are two philosophies or family about how to beat this.
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My wife is to force herself to stay up very late when she comes to the States from Europe, for instance, to get into a new rhythm.
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I basically go with the flow.
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When I'm sleepy, I sleep.
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When I'm not sleepy, I don't sleep.
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And so that's the question: what is the best strategy?
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Then there's another observation, so you can to some extent maybe related, is that I find when I getting over the so I have a rhythm that normally that's about sleep, and then I eat at certain times, and I go to the bathroom at certain, and all of these things need to be joined for me to be over the jet lag.
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So the eating time becomes very important too.
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It's very important.
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It goes back to routine.
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It goes back to a routine.
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You're right, you and your wife elicit the right thing that each person's a little bit different.
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Okay.
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So somebody, so one person may say, I'm gonna push through.
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When I used to travel to Europe, Asia, and Africa, I would push through partly, and again, I always say interestingly, going particularly going to Europe, Asia, you end up tip, and it's not surprising why most of the flights leaving the U.S.
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from the East Coast for sure, leave mid-evening, mid-early afternoon to the early evening.
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Yeah.
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Because they want you to get there the next morning.
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Where basically, even though, and your body's gonna be jet lag, but because you're on a plane, it's easier to fall asleep like you normally would based on your time.
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And when you wake up, you're closer to being in that time zone.
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Doesn't always work.
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It's and there, and again, there are other options that people use.
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There are people who use the melatonin pills, people use what is it, valerian root, chamomile tea, CBD, all of these different things.
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And I always say this is what works for one person may not work for another.
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Yeah.
00:20:34.160 --> 00:20:41.119
If it's any consolation, Kettle, my brother, an international pilot for about 40 years, he follows the same method you do.
00:20:41.119 --> 00:20:45.680
He said he's he's seen all the methods for jet lag, but he says if you fall asleep, you just fall asleep.
00:20:54.000 --> 00:21:01.920
Like my wife, they want to control things, and they're happy when they control things, and then you have people who go with the flow, like me.
00:21:02.799 --> 00:21:04.160
I'm not entering into that one.
00:21:04.160 --> 00:21:04.720
We'll leave that.
00:21:04.720 --> 00:21:07.279
That's a whole other podcast, Kettle.
00:21:07.279 --> 00:21:09.200
Happy way, happy life.
00:21:09.759 --> 00:21:13.359
Yeah, I can't wait to meet those type A personalities.
00:21:13.359 --> 00:21:17.759
Oh, careful what you're doing.
00:21:17.920 --> 00:21:19.039
We've been moving on.
00:21:19.039 --> 00:21:20.480
Okay.
00:21:20.480 --> 00:21:23.839
Let's talk about who needs how much sleep.
00:21:23.839 --> 00:21:24.400
Dr.
00:21:24.400 --> 00:21:24.720
K.
00:21:24.720 --> 00:21:33.440
What are the general guidelines for different age groups from infants to older folks like maybe some of us getting the game?
00:21:34.480 --> 00:21:50.720
So inf infants need they need the most sleep because they need that time for their brains to develop, for their muscles to develop, the nerve roots and everything, their organs.
00:21:50.720 --> 00:21:57.920
Like zero to three months, they're probably what is it, 14 to 17 hours a day.
00:21:57.920 --> 00:22:05.119
Um by the time you get to one to two years old, it's 10 to 12 hours.
00:22:05.119 --> 00:22:10.000
When you get a little bit older, the three to five.
00:22:10.000 --> 00:22:28.799
And it's not surprising, it's how we, how our children, even when they're in preschools and things, that there's nap time built into there's nap time built in the morning of their day, there's nap time built in the afternoon of their day.
00:22:28.799 --> 00:22:32.160
And then of course they go home and they go to sleep.
00:22:32.160 --> 00:22:35.200
So they they need about 10 hours as well.
00:22:35.200 --> 00:22:52.640
It's it and it's not until you get to about 13, 13 years old, 13 to 18, where you start to see eight, eight to twelve hours of sleep is normal.
00:22:52.640 --> 00:23:18.720
And then after 18, 18 to 64, we tend to say 7, 7 to 7 to 9 hours, 65 plus, 7 to 8 hours, and then and then it's a get because there are a lot of elderly people who would tell you they they don't sleep more than four or five hours a night.
00:23:18.720 --> 00:23:21.839
And there are a lot of different reasons for that as well.
00:23:23.039 --> 00:23:26.880
Do women or men sleep need the same amount of sleep?
00:23:27.200 --> 00:23:44.000
Technically, everyone believes women need more sleep than men, and that's because women have more hormonal changes as they go through life, through menstrual cycles, through pregnancy, through menopause, all of these things.
00:23:44.000 --> 00:23:57.839
And so they believe that I think it I was reading, it was either Hopkins or the Mao Clinic, where it's saying that women need about 11 minutes more per night than men.
00:23:57.839 --> 00:24:05.680
And then that again, as we age, after the age of 50, everybody's sleep patterns changes.
00:24:05.680 --> 00:24:15.279
But women, so for instance, women have more, there's a greater association with women with mood disorders.
00:24:15.279 --> 00:24:19.440
So with depression, anxiety, things like that.
00:24:19.440 --> 00:24:29.359
Men actually have more sleep apnea than women until you get to menopause, and then women and men have about the same amount of sleep disorder.
00:24:29.359 --> 00:24:31.599
Catch up on sleep.
00:24:31.599 --> 00:24:33.119
Can you catch up on sleep?
00:24:33.119 --> 00:24:34.079
Up to a point.
00:24:34.079 --> 00:24:47.359
I'd say, so in other words, let's say for two, three nights you wake up and you end up waking up an hour early, or you go to bed an hour later, but you still wake up the same time.
00:24:47.359 --> 00:24:54.000
Two, three nights you'd be to for that'll be essentially three to four hours.
00:24:54.000 --> 00:25:01.359
You might be able to catch up if you go to bed a little bit early and sleep a little bit later.
00:25:01.359 --> 00:25:09.519
The other way would be to start to integrate nap time into, but that's for short term.
00:25:09.519 --> 00:25:26.400
In other words, if a person's what we would call sleep deprived, meaning you've you're no longer sleeping your regular seven to nine hours, but you're doing five to six hours and you're doing it for a month, you're probably not gonna catch up with it that way.
00:25:26.400 --> 00:25:33.519
So those people, that's when you that's where first then you entertain simple things.
00:25:33.519 --> 00:25:37.839
So you try to make sure you get on a regular sleep schedule.
00:25:37.839 --> 00:25:42.160
Because a lot of times this is, and this goes back to travel.
00:25:42.160 --> 00:25:47.680
When people are traveling, they will, their sleep patterns get disrupted.
00:25:47.680 --> 00:25:52.480
Matter of fact, even your bowel patterns and urination patterns change when you travel.
00:25:52.480 --> 00:26:12.640
There are lots of people who tell you who they go to the bathroom regularly, once a day, and then they go and travel, and all they did was go from California to New York or from New York to Chicago, and they'll tell you that they don't go to the bathroom for two to three days.
00:26:12.880 --> 00:26:13.039
Yeah.
00:26:13.279 --> 00:26:14.559
So constipation.
00:26:14.559 --> 00:26:15.039
Yeah.
00:26:15.039 --> 00:26:20.000
And again, it's because your circadian rhythm has changed.
00:26:20.000 --> 00:26:23.200
And everything is tied to that circadian rhythm.
00:26:24.720 --> 00:26:34.240
I I read somewhere that there is literally for six hours, it takes at least from one to two weeks before it's actually adjusted.
00:26:35.680 --> 00:26:40.799
It's probably I'm sure there's truth to that, but they'll there it varies.
00:26:40.799 --> 00:26:46.960
So I would say the seasoned traveler has learned how to counter that quicker.
00:26:46.960 --> 00:26:55.680
Now, for you, it may be easier for you because you've taken the if my body says go to sleep, I'm gonna go to sleep.
00:26:55.680 --> 00:26:57.759
Yeah, I go to that doesn't it.
00:26:57.759 --> 00:27:08.079
Now, it's easier to do that when you're in a retirement phase where you don't necessarily have a whole lot planned for the next day.
00:27:08.079 --> 00:27:14.079
That if you might have said, gee, I'm gonna go do this, but nah, you don't feel like getting up, you just rest.
00:27:14.079 --> 00:27:21.039
But if you're going to a meeting and you're having to make a presentation, you have to be ready to make the presentation.
00:27:21.039 --> 00:27:23.519
So you have to make some adjustments.
00:27:23.519 --> 00:27:24.640
Yeah, yeah.
00:27:24.960 --> 00:27:27.519
I read this one article is about this.
00:27:27.519 --> 00:27:30.880
It was the coach of the British cycling team.
00:27:30.880 --> 00:27:35.119
And so what he had this thing about continuous improvement.
00:27:35.119 --> 00:27:43.200
And so, in order to help have the athletes sleep better, he encouraged them to bring their own pillows and blankets from home.
00:27:43.200 --> 00:27:47.200
Because they said they'd be more comfortable and they improve the quality of their sleep.
00:27:47.440 --> 00:27:48.160
That makes sense.
00:27:48.160 --> 00:27:49.920
It just makes sense.
00:27:49.920 --> 00:27:56.240
Anything that can breathe familiarity for you is going to benefit you.
00:27:56.880 --> 00:28:00.720
That's why you say little kids with their blankets and their uh pillows that they get attached to.
00:28:00.720 --> 00:28:04.400
Maybe does it bring the teddy bears as well?
00:28:05.119 --> 00:28:05.599
Yeah.
00:28:06.880 --> 00:28:08.079
Some of them do, yeah.
00:28:08.079 --> 00:28:09.599
Mine's just out here.
00:28:09.599 --> 00:28:10.160
Oh, I'm sorry.
00:28:10.640 --> 00:28:10.880
Dr.
00:28:10.880 --> 00:28:19.440
Kenny, from as a physician, what are the range or most common or craziest problems you've seen people come to you about with regards to this?
00:28:19.920 --> 00:28:21.680
A lot of it used to be insomnia.
00:28:21.680 --> 00:28:23.759
I just can't I just can't sleep.
00:28:23.759 --> 00:28:46.400
And so initially they'll try the over-the-counter things, the Tylenol PM, for instance, which is essentially Benadryl, but any things like that, or Nyquil, all of those things, essentially they're diaphenhydramine, they're antihistamines that have sedating properties.
00:28:46.400 --> 00:28:49.920
So I will always try the first thing.
00:28:49.920 --> 00:28:54.720
For me, it was always what's your sleep pattern for you?
00:28:54.720 --> 00:28:58.079
When do you typically go to bed at the same time?
00:28:58.079 --> 00:29:01.359
Do you typically get up at the same time?
00:29:01.359 --> 00:29:04.319
Do you exercise regularly?
00:29:04.319 --> 00:29:11.759
If you're a coffee drinker or a tea drinker where there's caffeine in it, when do you drink it?
00:29:11.759 --> 00:29:14.079
When's the last time you drink it?
00:29:14.079 --> 00:29:17.839
When do you exercise?
00:29:17.839 --> 00:29:21.279
If you don't exercise, all of those things.
00:29:21.279 --> 00:29:32.160
So once I get a sense of where they are, then the next step is first, let's try and get you into a regular routine if you don't have one.
00:29:32.160 --> 00:29:35.519
In other words, I'm gonna get up at 6 a.m.
00:29:35.519 --> 00:29:40.640
every morning, and I'm gonna go to bed at 7 p.m.
00:29:40.640 --> 00:29:41.680
or 8 p.m.
00:29:41.680 --> 00:29:43.039
every night.
00:29:43.039 --> 00:29:50.079
And so if you do once you because our bodies are they're machines, and so they they get used to repetition.
00:29:50.079 --> 00:29:53.920
It's no different than when you're doing a new exercise.
00:29:53.920 --> 00:29:59.839
If you're doing rev the reason we do repetitions is to create, i.e., muscle memory.
00:29:59.839 --> 00:30:03.119
That's what you're doing with your brain.
00:30:03.119 --> 00:30:29.839
And when you do that, all of this helps with your ability to focus, your memory, because part of when you're sleeping is it's helping your brain to store the memories that have happened and put them in the right place in the brain so that a day from now, two days from now, you can recall them without trying to say, gee, I know there was something like that had happened before, but I can't recognize it.
00:30:29.839 --> 00:30:30.000
Yeah.
00:30:30.240 --> 00:30:30.880
Okay, Dr.
00:30:30.880 --> 00:30:38.799
Kay, when we talk about the one we often hear about is sleep apnea, is that different from just snoring?
00:30:38.799 --> 00:30:42.960
And when should we see a sleep specialist with any of those problems?
00:30:43.279 --> 00:30:48.559
So sleep apnea, snoring is a can be a part of sleep apnea.
00:30:48.559 --> 00:30:49.519
Right.
00:30:49.519 --> 00:30:54.079
I've always believed that everybody snores.
00:30:54.079 --> 00:31:02.960
If you were to sit and watch people, and actually we'll talk about the anecdote I have about sleeping in the middle of the day.
00:31:02.960 --> 00:31:12.000
But one of the interesting things is that it becomes sleep apnea when it for the individual it's disruptive.
00:31:12.000 --> 00:31:20.160
So is it disruptive to who lives with them, who sleeps nearby with them if they're hearing the snoring?
00:31:20.160 --> 00:31:35.839
Because snoring, there's snoring that stops the person multiple times of stopping their breathing, because the muscles in the back of the throat relax, and then basically you snore as a reflective response.
00:31:35.839 --> 00:31:49.920
The ones where who have what we call obstructive sleep apnea, which is the most common form, it's because the individual has had periods where they're having trouble getting through days.
00:31:49.920 --> 00:31:53.519
They feel like they gotta, they're always tired, no matter.
00:31:53.519 --> 00:32:00.400
They'll tell you that I slept for eight hours last night, but I'm still tired.
00:32:00.400 --> 00:32:02.000
I'm still tired.
00:32:02.000 --> 00:32:13.119
Or that they were drinking one cup of coffee and now they're and now they're drinking four or five cups of coffee and then a little bit of chocolate.
00:32:13.119 --> 00:32:29.680
Or they say, gee, I need to rest tonight, so I'll take a quick drink before I go to bed, which is also a no-no, because it all basically interferes with ones that build respiratory capacity.
00:32:29.680 --> 00:32:33.759
And the way you evaluate this basically two ways.
00:32:33.759 --> 00:32:49.440
The old ways is to, and they still do it, is to go into a sleep lab where you see the sleep specialists and they put all these electrodes and everything on you, and you go to sleep and it registers all that information.
00:32:49.440 --> 00:32:52.319
Or now they have home sleep studies.
00:32:52.319 --> 00:32:53.200
Okay.
00:32:53.200 --> 00:32:56.400
And actually that became, to me, it was a godsend.
00:32:56.400 --> 00:33:10.960
Because you could you automatically just write the prescription, put it in, and then the sleep company sends it directly to the patient with the instructions on how to attach it and everything.
00:33:10.960 --> 00:33:14.079
You wear it for two, three nights in a row.
00:33:14.079 --> 00:33:27.039
It's recording how long you sleep, how many times you stop breathing, how many times you breathe really rapidly after you your body realized you've stopped breathing, how restful was your sleep.
00:33:27.039 --> 00:33:40.000
And then it will determine whether you're someone who the CPAP machine, which is the sort of gold standard that you give the person to help them to sleep.
00:33:40.000 --> 00:33:56.400
There are other people where they'll give them the dentist can put in a mouth guard that you can wear that basically what it does is it prevents you from clamping down so that this airway stays open.
00:33:56.400 --> 00:33:57.519
And you be.
00:33:57.519 --> 00:33:59.839
So those it works for some.
00:33:59.839 --> 00:34:00.880
Okay.
00:34:00.880 --> 00:34:11.679
But and you know, now the importance of treating sleep apnea is because of the concomitant health conditions that it aggravates or makes worse.
00:34:11.679 --> 00:34:19.599
Obesity, diabetes, heart disease, blood pressure, all of them are affected by it.
00:34:19.599 --> 00:34:27.519
Significant others move you to the couch or to another room if they because it's disturbing.
00:34:27.519 --> 00:34:38.960
And the only times that people don't wake up is in the the deep sleep or the REM sleep, because it's so deep they can you could be singing a song and nobody will hear you.
00:34:40.159 --> 00:34:42.559
Is the primary cause of apnea?
00:34:42.559 --> 00:34:44.719
Is the primary cause of apnea?
00:34:44.719 --> 00:34:49.119
Is it related to weight or alcohol, or just is people have more of a disposition?
00:34:49.519 --> 00:34:51.360
Weight contributes to it for sure.
00:34:51.360 --> 00:34:56.239
The heavier you are, if you think about it, the heavier you are.
00:34:56.239 --> 00:35:04.239
And I always say that we are, whenever we've gained weight, we proportionately gain weight everywhere.
00:35:04.239 --> 00:35:11.039
So if you've gained weight around your hips and your belly, you've also gained weight in your throat.
00:35:11.039 --> 00:35:16.639
So now, and this is a very small area where air is supposed to come in.
00:35:16.639 --> 00:35:36.000
And remember the other side of it is, and this is why sleep apt is a problem, is that normally when we breathe in through our nose, which by default warms the air oxygen coming in, which then also opens up the tubing below it to allow it to go in.
00:35:36.000 --> 00:35:43.440
When we breathe through our mouth, it's not warmed, it's cool, and it makes things close down.
00:35:43.440 --> 00:35:46.559
So it makes the area that's small smaller.
00:35:46.559 --> 00:35:48.800
And that's what's happening with snoring.
00:35:49.119 --> 00:35:56.320
So a couple years ago, Kettle and I interviewed James Nestor, who wrote this book called Breath or Breathe.
00:35:56.320 --> 00:36:06.320
And he was a proponent of we should all be breathing strictly through our nose, and then there the idea of uh tape over your mouth while you sleep.
00:36:06.320 --> 00:36:08.320
And I don't know what you think of either of those things.
00:36:08.320 --> 00:36:09.360
I don't know.
00:36:12.639 --> 00:36:15.119
It seems could it work?
00:36:15.119 --> 00:36:24.480
First of all, I'll I'll put it this way think of it when you when people have the CPAP machines, so there's basically two or three types.
00:36:24.480 --> 00:36:33.840
There's a CPAP machine that looks like an oxygen mass that's over your nose as well as your mouth and everything like that.
00:36:33.840 --> 00:36:38.719
And for and it's noisy because it's pushing air through.
00:36:38.719 --> 00:36:40.880
It's constantly pushing air through.
00:36:40.880 --> 00:36:43.599
So for a lot of people, it's oppressive.
00:36:43.599 --> 00:36:50.880
So what ends up happening, they start out sleeping with it, and a half an hour into sleep, it's off.
00:36:50.880 --> 00:37:00.159
So to do this where you literally zip the mouth closed, it's just not instinctive.
00:37:00.159 --> 00:37:04.159
It's possible, but I think it's it would have to be a learned behavior.
00:37:04.159 --> 00:37:06.320
You'd have to train people to do that.
00:37:08.639 --> 00:37:14.079
I've been sleeping with the thing that pushes my I think it's the lower part forward.
00:37:14.960 --> 00:37:15.199
Yeah.
00:37:15.599 --> 00:37:16.320
The palate.
00:37:16.559 --> 00:37:16.880
Yeah.
00:37:17.119 --> 00:37:23.119
And in the beginning that was awful to put on, but now I'm completely used to it, so that's not a problem.
00:37:23.119 --> 00:37:25.519
I've also tried to tape them off.
00:37:25.519 --> 00:37:26.880
It worked.
00:37:26.880 --> 00:37:33.199
But I think the idea that we should try to breathe more through the nose is probably a good thing.
00:37:33.440 --> 00:37:33.679
Yeah.
00:37:33.920 --> 00:37:36.639
You also look smarter and healthier when you do that.
00:37:36.639 --> 00:37:37.920
Yeah, you do?
00:37:37.920 --> 00:37:39.039
Yeah, yeah.
00:37:39.039 --> 00:37:43.840
You look at especially old people, they have the mouth though, and they breathe a lot with the mouth.
00:37:43.840 --> 00:37:44.320
Yes.
00:37:44.320 --> 00:37:51.280
So if you're actually very conscious about how you look like an I am, you basically try to look to breathe through the nose.
00:37:51.519 --> 00:37:57.360
And technically you're getting less air because if you're breathing through the mouth, the air is cool.
00:37:57.360 --> 00:38:05.519
It's and by default, the air everything down here constricts because it doesn't like the cool air.
00:38:05.519 --> 00:38:10.480
So technically, you're getting air in, you're just getting less than you would normally do.
00:38:10.800 --> 00:38:15.440
Of course, if you do a lot of physical activity, you would have to breathe with everything.
00:38:15.440 --> 00:38:26.880
But another advantage then is also when you actually calm down and you want to try to take longer breaths and you breathe through the nose, and all of that seems to work.
00:38:26.880 --> 00:38:30.960
It's not a yeah, it seems too intuitively correct.
00:38:30.960 --> 00:38:32.239
But yeah, yeah.
00:38:32.400 --> 00:38:36.239
Okay, because on a sort of lighter note, and it relates to sleep.
00:38:36.239 --> 00:38:39.519
I think we can all relate to that 2 p.m.
00:38:39.519 --> 00:38:46.719
feeling after a lunch, they said the worst time to attend a meeting or give a presentation is that 2 p.m.
00:38:46.719 --> 00:38:50.800
time where the post-prandial effect takes place.
00:38:50.800 --> 00:38:59.119
Can you explain a bit about that, Rich, after we've had lunch and then the meeting after that is rest time.
00:38:59.360 --> 00:38:59.679
Yes.
00:38:59.679 --> 00:39:02.800
I'll tell the story, the story first that it explains.
00:39:02.800 --> 00:39:15.679
So I used to give talks to the World Bank and IMF people who were soon to retire about going into retirement in a healthy way.
00:39:15.679 --> 00:39:21.679
And the talk used to always be 12:30 or 1.30 in the afternoon.
00:39:21.679 --> 00:39:28.000
And so the very first time I did it, I'll never forget, it was in the fun, in the fun.
00:39:28.000 --> 00:39:44.320
I started talking, you have the slides up, and I'd say I'd I probably had gotten through two slides, and you start hearing a snoring over in the left corner, and you start hearing coughing and snoring over in the right corner.
00:39:44.320 --> 00:39:48.800
I literally turned the light, I literally had them turn the lights on.
00:39:48.800 --> 00:39:49.519
Right.
00:39:49.519 --> 00:40:01.840
And but what I did is I said to myself, since I got to do these talks and they're not gonna change the times at which they have them, I said, I have to find a way to keep people awake and alert.
00:40:01.840 --> 00:40:10.960
So what I did is I bought a little boom box in, put on some music, and I made everybody stand up before we start to talk.
00:40:10.960 --> 00:40:17.920
I told them to go at arm's length, I'd turn on some music, and I'd sell them, just move.
00:40:17.920 --> 00:40:20.960
That's all I want you to do is move.
00:40:20.960 --> 00:40:29.199
And so what was fascinating, the first thing was the fascinating thing is that initially people were reluctant to do it.
00:40:29.199 --> 00:40:38.000
But then they see people getting up, and it's fascinating when you see people from different cultures dancing to the same rhythm of music.
00:40:38.000 --> 00:40:41.840
And so people are dancing and shaking and everything like that.
00:40:41.840 --> 00:40:52.400
And we do this for I do this for about three minutes, and then I tell everybody to put their arms up in the air, take a deep breath in, through your nose, blow out through your mouth, have a seat.
00:40:52.400 --> 00:40:55.360
And then I start to talk, and nobody else ever went to sleep.
00:40:55.360 --> 00:40:58.000
And then I started doing that all the time.
00:40:58.000 --> 00:41:06.719
But going back to the postpan deal, the real issue is that when you eat, that food has to be digested.
00:41:06.719 --> 00:41:27.920
And so it gets into the stomach, and there are lots of chemical reactions going on, trying to break down, because it by the time that food leaves your stomach, it has to be in a liquid form so that it can be absorbed through the blood vessels in the first and second part of the small intestine.
00:41:27.920 --> 00:41:33.039
So, in order to do that, you have to increase blood flow to the intestine.
00:41:33.039 --> 00:41:36.400
It has to take blood flow from somewhere.
00:41:36.400 --> 00:41:41.360
So it can't take it from the heart, because that has to continue to function.
00:41:41.360 --> 00:41:46.960
It can take some from the muscles because you're essentially not doing anything.
00:41:46.960 --> 00:41:59.760
It'll take a little bit, it can't take it from the lungs, because you still got to breathe in and out to get oxygen and get rid of carbon dioxide, and it'll take a tiny bismidgen from the brain.
00:41:59.760 --> 00:42:03.440
And that's just enough to make people doze off.
00:42:04.400 --> 00:42:04.719
Yeah.
00:42:04.719 --> 00:42:11.519
I actually knew I went to a presentation, it was a chap who was the strength coach for the Pittsburgh Steelers.
00:42:11.519 --> 00:42:17.199
So he was quite an imposing-looking fellow, young luck with his cowboy boots and everything on.
00:42:17.199 --> 00:42:25.760
And he just said at the start of the presentation, it was about two o'clock, he said, I know you assholes are all gonna fall asleep in here, and I'm gonna challenge each and every one of you.
00:42:25.760 --> 00:42:29.760
And so he would, if he saw someone fall asleep, he said, Don't you fall asleep on me?
00:42:29.760 --> 00:42:31.679
It had the desired effect.
00:42:31.679 --> 00:42:34.159
It was probably a bit more direct than yours, Dr.
00:42:34.159 --> 00:42:34.320
K.
00:42:34.320 --> 00:42:36.000
Oh yeah, oh yeah.
00:42:36.000 --> 00:42:41.360
I also could remember, and it's a brief little story, but I think everyone's faced it at some point.
00:42:41.360 --> 00:42:43.360
We used to have a meeting when Dr.
00:42:43.360 --> 00:42:46.000
K and I worked for a health services department.
00:42:46.000 --> 00:42:48.480
Used to happen on a Wednesday about three o'clock.
00:42:48.480 --> 00:42:49.280
Yes.
00:42:49.280 --> 00:42:53.199
And let's just say the presenter wasn't the most exciting.
00:42:53.199 --> 00:42:56.480
No names, no names, but he wasn't the most exciting.
00:42:56.480 --> 00:42:58.960
He had a one-level voice.
00:42:58.960 --> 00:43:06.000
There was no modulation to keep you awake, no agenda for the meeting so that you could tick it off and say, oh, we're nearly finished.
00:43:06.000 --> 00:43:11.199
So you just sat in there in this one long room, and it fitted about ten people in there.
00:43:11.199 --> 00:43:17.599
And if you if people tend to gravitate to their own corner, so I'd found a little one where I could sit behind someone.
00:43:17.599 --> 00:43:20.079
If I started to doze off, he wouldn't see me.
00:43:20.079 --> 00:43:21.599
But this day I got in late.
00:43:21.599 --> 00:43:25.440
I'd taught a boxing class and came in and it was I got into it late.
00:43:25.440 --> 00:43:27.360
All the seats were taken.
00:43:27.360 --> 00:43:35.760
So I had to sit next to him, next to the presenter, but I sat back a little bit, so he couldn't actually see me.
00:43:35.760 --> 00:43:39.519
And I thought to myself, God, I hope I'm not going to fall asleep in here.
00:43:39.519 --> 00:43:43.119
And I was doing all my skills as a former mussage therapist.
00:43:43.119 --> 00:43:51.599
I was pressing my ears and pressure points on my legs and the neck, and I'd film myself falling asleep, and I thought, no, I'm okay, I'm okay.
00:43:51.599 --> 00:43:53.440
No one's noticed, no one's noticed.
00:43:53.440 --> 00:43:56.880
I did this for about an hour, and I thought, I got out of this okay.
00:43:56.880 --> 00:43:59.280
No one noticed a thing until Dr.
00:43:59.280 --> 00:44:04.559
Kennedy and one of his female colleagues came up to me later and said, Mike, you've got to sit there more often.
00:44:04.559 --> 00:44:08.079
We were just killing ourselves laughing that you've fallen asleep the whole time.
00:44:08.079 --> 00:44:09.199
Yes.
00:44:09.199 --> 00:44:11.440
So I thought I was being Mr.
00:44:11.440 --> 00:44:11.920
Smart.
00:44:11.920 --> 00:44:13.039
No one noticed.
00:44:13.039 --> 00:44:20.480
So I've had it both as a presenter and as an participant.
00:44:20.480 --> 00:44:23.039
It's it's devastating.
00:44:23.039 --> 00:44:24.000
It's devastating.
00:44:24.000 --> 00:44:27.280
But as a presenter, you've got to do definitely employ some different tactics.
00:44:27.280 --> 00:44:28.320
Yeah, you do.
00:44:28.320 --> 00:44:29.119
You can go Dr.
00:44:29.119 --> 00:44:32.400
K's route, the gentler route, or the Pittsburgh Steeler guy.
00:44:32.400 --> 00:44:34.239
Find a which way, I guess.
00:44:34.239 --> 00:44:35.440
Oh yes.
00:44:35.440 --> 00:44:36.639
Oh yes.
00:44:36.639 --> 00:44:43.199
So just I know we've got a Kettle's gotta leave us soon, so let's move along to our next topic here.
00:44:43.199 --> 00:44:49.760
How does lack of sleep affect things like decision-making, works, work performance, even relationships?
00:44:49.760 --> 00:44:52.719
I guess that thing called mental fog, Dr.
00:44:52.719 --> 00:44:52.880
K.
00:44:53.360 --> 00:44:53.599
Yeah.
00:44:53.599 --> 00:44:54.480
It's true.
00:44:54.480 --> 00:45:03.039
If if it happens continuously enough, you're going to find that you're not as focused, you're not as alert.
00:45:03.039 --> 00:45:21.920
Things that, you know, that you if you're in a meeting, you're in a meeting with your couple of colleagues and the subject matter that's being talked about, yet you have difficulty pulling forward the thoughts that need to come out because you haven't been sleeping well.
00:45:21.920 --> 00:45:31.679
And when you're not getting enough sleep, and again, this goes back to the body needs to, it needs a certain amount of sleep in order to function.
00:45:31.679 --> 00:45:37.119
Sleep is, like I said earlier, is that restorative phase for our body.
00:45:37.119 --> 00:45:43.920
And it helps with memory, it helps with focus, it helps with attention span.
00:45:43.920 --> 00:45:48.960
It helps when you get proper sleep now, it decreases irritability.
00:45:48.960 --> 00:45:57.360
It helps you so that you can prevent those periods of fog and things like that.
00:45:57.360 --> 00:46:04.719
Because a lot of people, and a lot of people start to say, I'm getting old, I can't remember like I used to, and that's the reason why.
00:46:04.719 --> 00:46:08.559
But many times it's just because the sleep pattern.
00:46:08.559 --> 00:46:11.599
And this goes back to when you're under stress.
00:46:11.599 --> 00:46:15.039
And so going to work for some people can be stressful.
00:46:15.039 --> 00:46:17.519
Going to school can be stressful.
00:46:17.519 --> 00:46:41.679
And so how you manage those stressors, and if you're someone who's a more sedentary individual, you don't burn off the energy, you don't create the balance between the all the stimulating chemicals that the body uses to the relaxing chemicals that the body uses, we get into trouble.
00:46:41.679 --> 00:46:52.960
But and this again, the probably the most important thing is getting a routine that works for you so that you can figure out how many hours of sleep.
00:46:52.960 --> 00:47:14.159
And if by doing it the same time all the time, your body will automatic automatically start to fall into the pattern at the end of the day when it's eight o'clock, and typically you're in bed by 8:30, your body is already preparing itself to go to sleep if you've been doing it regularly.
00:47:14.159 --> 00:47:18.480
Sure, of course, every now and then you're not going to be able to.
00:47:18.480 --> 00:47:22.960
But as long as it's not something that's becoming a pattern, it should be okay.
00:47:22.960 --> 00:47:28.480
A routine, a sleep schedule, even having a diary, things that help.
00:47:28.480 --> 00:47:31.440
So there are people who will wake up in the middle of the night.
00:47:31.440 --> 00:47:35.840
Some people wake up three, four in the morning and can't go back to sleep.
00:47:35.840 --> 00:47:48.239
And now that's an interesting time because that is the time that the body is actually increasing the release of cortisol, one of our stimulating chemicals.
00:47:48.239 --> 00:48:03.679
And so if it's being released, then you had not now, in order for the person to wake up at that time, it may have been that they never really got into the deep sleep or the REM sleep to begin with.
00:48:03.679 --> 00:48:14.400
And it's why having the room as quiet as possible, not having light in the room, soft music, things like that.
00:48:14.400 --> 00:48:23.840
Now, if you can't go back to sleep, they say if you're laying in the bed wide awake for 20 minutes, you need to get up.
00:48:23.840 --> 00:48:34.239
Because if you stay there, you're actually now starting to teach your body that, okay, when I wake up, I'm gonna stay awake.
00:48:34.239 --> 00:48:40.719
And once your body starts to get into that pattern repeatedly, the next thing you know, the next night you're doing the same thing.
00:48:40.719 --> 00:48:43.199
And the night after that, you're doing the same thing.
00:48:43.199 --> 00:48:45.039
So then, simple thing.
00:48:45.039 --> 00:48:53.760
Sometimes doing something, we they call it doing something dull, but I'd say pick a book that is always you always felt boring.
00:48:53.760 --> 00:48:59.840
So for a lot of us, it is reading the books that we were learning our skill set on.
00:48:59.840 --> 00:49:02.320
So for me, it's reading a medical journal.
00:49:02.320 --> 00:49:08.800
I know that in 10, 15 minutes, if I'm reading it, I'm gonna be dozing off.
00:49:08.800 --> 00:49:11.440
Just because that's the way it is.
00:49:11.440 --> 00:49:14.159
And or put on your music.
00:49:14.159 --> 00:49:23.760
It's okay to listen to podcasts as long as they're not podcasts that are asking you to stimulate your mind.
00:49:23.760 --> 00:49:29.760
Because your mind should be quieting down, it should be slowing itself down.
00:49:29.760 --> 00:49:36.480
So you need to find those things: music, meditation, deep breathing.
00:49:36.480 --> 00:49:38.320
There's this, what is it called?
00:49:38.320 --> 00:49:40.719
It's the 478 rule.
00:49:40.719 --> 00:49:57.840
Yes, the four, seven, eight rule, where you tell the person you hold your breath for four seconds, then you breathe out for seven seconds, and then you breathe in for eight seconds, and you do that repeatedly.
00:49:57.840 --> 00:50:08.800
And what you're doing is you're relaxing all to do that, you're relaxing and contracting all your muscles, which is also telling your brain, slow down.
00:50:08.800 --> 00:50:11.760
So there are different ways to affect that.
00:50:11.760 --> 00:50:18.960
Just now, it it does no good to get up and go have some chamomile tea at that point in time.
00:50:18.960 --> 00:50:32.719
Don't turn the television on to anything, just don't turn it on because the blue light itself don't stay away from your social media and everything an hour and a half before you go to bed.
00:50:33.039 --> 00:50:33.920
Yeah, definitely.
00:50:34.159 --> 00:50:37.679
Being in a cool, dark room works.
00:50:37.679 --> 00:50:39.599
It can indefinitely work.
00:50:39.840 --> 00:50:40.239
Yeah.
00:50:40.239 --> 00:50:43.599
Kittle, are you have any questions from an economic standpoint?
00:50:44.000 --> 00:50:54.079
There are studies that actually there are quite a lot of costs to a lack of sleep in most industrial countries.
00:50:54.079 --> 00:50:56.880
What is your comment on that, Dr.
00:50:56.880 --> 00:50:57.440
Kennedy?
00:50:57.679 --> 00:51:00.719
That there's a lack of sleep in the industrial world, more?
00:51:01.119 --> 00:51:01.599
Yeah, yeah.
00:51:01.599 --> 00:51:09.199
So they're talking about one to two hours in the US on average, and that actually reduces the productivity.
00:51:09.519 --> 00:51:12.639
My I the it in theory it makes sense.
00:51:12.639 --> 00:51:14.800
I don't know, I don't know how accurate.
00:51:14.800 --> 00:51:22.800
I've not I've not read about it to that degree, but in theory it makes sense that one could be less productive.
00:51:22.800 --> 00:51:43.440
So I take it this way: if a person is not getting enough sleep, and the way I would look at it is whatever it is that they're doing for their eight-hour job, if they're not getting enough sleep, somewhere during that eight hours, they're gonna feel like they need to catch up with the sleep that they haven't been getting.
00:51:43.440 --> 00:51:48.079
And if they're doing that, then they're not being productive.
00:51:48.079 --> 00:51:57.679
Indirectly, if you have 30% of your workforce who's having that problem, you should not be surprised that the production drops as a consequence.
00:51:57.679 --> 00:51:59.519
That makes perfect sense to me.
00:51:59.519 --> 00:52:00.000
Yeah.
00:52:00.000 --> 00:52:12.320
And also when you go to more cultural climates and the less industrialized world, one of the things that you notice that most of those people do is they work, they move throughout the day.
00:52:12.320 --> 00:52:16.400
So that when their day is done, they wind down.
00:52:16.400 --> 00:52:18.480
And again, it's almost like a routine.
00:52:18.480 --> 00:52:35.519
They get up really early, go to work, they eat, then they go to work, have a break for lunch, then finish the afternoon work, and then they come back home, gather with the family, and then go to sleep and start the routine all over again.
00:52:35.519 --> 00:52:40.880
So, from that perspective, their production is consistent because what is it?
00:52:40.880 --> 00:52:45.360
They have a routine and a schedule that they follow day in and day out.
00:52:45.360 --> 00:52:47.360
Yeah, it's uh it makes sense.
00:52:47.360 --> 00:52:49.199
It makes perfect sense.
00:52:49.599 --> 00:52:49.920
Okay.
00:52:49.920 --> 00:52:50.960
All right.
00:52:50.960 --> 00:52:54.960
Let's turn to now, guys, giving our listeners something to work with.
00:52:54.960 --> 00:52:56.239
Let me ask you, Dr.
00:52:56.239 --> 00:53:04.880
Code, what uh three science-backed tips for better sleep, what would you think would be the three regular things a person can do to get better sleep?
00:53:04.880 --> 00:53:06.400
To get better sleep?
00:53:06.800 --> 00:53:07.440
Yeah.
00:53:07.440 --> 00:53:19.599
First, have a sleep schedule, a regular sleep-wake schedule where that you figure out what time you wake up, what time you go to sleep.
00:53:19.599 --> 00:53:23.920
In between that, how much exercise I'm going to do.
00:53:23.920 --> 00:53:33.519
And making sure my exercise is over at least an hour and a half to two hours before you're scheduled to go to sleep.
00:53:33.519 --> 00:53:40.639
To make sure you, when you eat, and at the end, particularly toward the evening, eat a less heavy meal.
00:53:40.639 --> 00:53:42.480
Leave a less spicy meal.
00:53:42.480 --> 00:53:51.760
If you know that going to bed is at eight o'clock, then by six o'clock you need to have finished eating, particularly if it's a heavier meal and spicy meal.
00:53:52.159 --> 00:53:52.480
Okay.
00:53:53.119 --> 00:54:00.320
And again, limit the your screen time to at least one hour before bed stop.
00:54:00.320 --> 00:54:03.519
At least one hour before bed stop.
00:54:03.519 --> 00:54:15.920
Looking at your computer, your phone, your tablet, turn the TV off, make sure the room is dark, it's cooler, because we sleep better when it's cooler.
00:54:15.920 --> 00:54:17.760
There's no question about that.
00:54:17.760 --> 00:54:18.719
And it's okay.
00:54:18.719 --> 00:54:24.000
Some people like, some people love to have music playing before they go to sleep.
00:54:24.000 --> 00:54:27.840
Some people like, you know, what we call white noise sounds.
00:54:27.840 --> 00:54:34.400
Whatever, whatever works for you to put you into, and to me, this is more about routine.
00:54:34.880 --> 00:54:35.280
Yeah.
00:54:35.280 --> 00:54:36.639
And your environment too.
00:54:37.440 --> 00:54:39.039
Routine and your environment, for sure.
00:54:39.280 --> 00:54:43.920
All right, guys, before we wrap, let's each share one actionable takeaway for our listeners.
00:54:43.920 --> 00:54:44.320
Dr.
00:54:44.320 --> 00:54:46.639
K, what would yours be for better sleep?
00:54:46.960 --> 00:54:49.679
Again, respect your routine.
00:54:49.679 --> 00:54:52.559
Your body retri thrives on the rhythm.
00:54:52.559 --> 00:54:55.440
Just do that and you're leap years ahead.
00:54:55.679 --> 00:54:56.000
Okay.
00:54:56.320 --> 00:54:57.039
Kettle?
00:54:57.440 --> 00:54:59.599
Yeah, so a little bit different.
00:54:59.599 --> 00:55:01.199
Go with the flow.
00:55:01.199 --> 00:55:02.880
Listen to your body.
00:55:02.880 --> 00:55:05.039
You need to sleep.
00:55:05.039 --> 00:55:07.119
Sleep if you need to eat.
00:55:07.360 --> 00:55:07.679
Okay.
00:55:07.679 --> 00:55:08.159
All right.
00:55:08.159 --> 00:55:09.039
Dive?
00:55:09.039 --> 00:55:11.280
I think I'd like to learn from Dr.
00:55:11.280 --> 00:55:11.840
Kennedy.
00:55:11.840 --> 00:55:18.639
I think I want to live like Kettle says, but I know I need to really live like what Dr.
00:55:18.639 --> 00:55:19.679
Kennedy says.
00:55:19.679 --> 00:55:28.800
Because I think I can get away with just doing whatever I want, and I can't, and I don't have a routine, and I'm all over the place, and I have to take naps whenever I can find full time.
00:55:28.800 --> 00:55:33.920
So I think I need to I might I aspire to be Kettle, but I know I need to live like Dr.
00:55:33.920 --> 00:55:34.559
Kennedy.
00:55:34.800 --> 00:55:35.119
Okay.
00:55:35.280 --> 00:55:36.559
Don't live like me, Dave.
00:55:36.559 --> 00:55:37.760
That's one thing I'll tell you.
00:55:37.760 --> 00:55:40.719
I just wrap up by saying it's you can't be perfect.
00:55:40.719 --> 00:55:44.719
We've all got different things in our lives that makes us not follow a routine from some time.
00:55:44.719 --> 00:55:50.239
But we try to be as consistent as we can, just like we do with our workouts, same with our sleep routine.
00:55:50.239 --> 00:55:52.000
And if I could, and Dr.
00:55:52.000 --> 00:55:53.760
K, you might help me with this one.
00:55:53.760 --> 00:55:58.480
Some further reading or reputable sites to look at about sleep studies.
00:55:58.480 --> 00:56:00.239
I believe Hopkins Medicine is one.
00:56:00.239 --> 00:56:00.800
Yeah.
00:56:01.119 --> 00:56:05.599
Hopkinsmedicine.org, the mayo clinic.org.
00:56:06.159 --> 00:56:08.159
Webmd.com, okay.
00:56:08.159 --> 00:56:10.719
And you said Cleveland Clinic, was that another one?
00:56:11.119 --> 00:56:12.880
Cleveland Clinic.org.
00:56:13.360 --> 00:56:13.679
Okay.
00:56:13.679 --> 00:56:14.239
Great.
00:56:14.239 --> 00:56:15.199
All right, there's some good.
00:56:15.199 --> 00:56:17.360
Okay.
00:56:17.360 --> 00:56:19.039
Or give Kettle a call.
00:56:19.039 --> 00:56:20.320
He'll be able to help you.
00:56:20.320 --> 00:56:21.440
Sleep.
00:56:21.440 --> 00:56:22.079
Bye-bye.
00:56:22.079 --> 00:56:22.559
Okay.
00:56:22.559 --> 00:56:23.039
All right.
00:56:23.039 --> 00:56:23.440
Okay.
00:56:23.440 --> 00:56:28.000
On that note, folks, that's it for today's episode of Wellness and Musketeers.
00:56:28.000 --> 00:56:33.119
We hope you're walking away with a few tools to start sleeping smarter and living better.
00:56:33.119 --> 00:56:40.000
Sign up for our newsletter at www.ozzymikeJames.com for bonus content and tips.
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00:56:42.960 --> 00:56:44.639
Hit follow or subscribe.
00:56:44.639 --> 00:56:46.400
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00:56:46.400 --> 00:56:52.800
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00:56:52.800 --> 00:56:56.559
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00:56:57.519 --> 00:56:59.920
Folks, thanks for tuning in.
00:56:59.920 --> 00:57:02.000
Now go get some rest.
00:57:02.000 --> 00:57:03.920
You have earned it.
00:57:03.920 --> 00:57:05.119
Sleep well.
00:57:05.199 --> 00:57:10.000
And until next time, stay informed, stay rested, and stay well.