WEBVTT
1
00:00:01.960 --> 00:00:16.429
Headspace Studios. Hi there, it's Lucas Miller here, your guest
2
00:00:16.449 --> 00:00:19.969
host for the week. Welcome to Radio Headspace and to Tuesday.
3
00:00:22.129 --> 00:00:25.010
This week is all about using neuroscience to optimize your
4
00:00:25.089 --> 00:00:27.679
energy so you can perform better at work and get
5
00:00:27.710 --> 00:00:30.399
more out of life. We've all heard the saying, I'll
6
00:00:30.460 --> 00:00:33.350
sleep when I'm dead. But the reality is that sleep
7
00:00:33.409 --> 00:00:36.130
is a huge part of our lives. In fact, we
8
00:00:36.170 --> 00:00:38.859
actually spent a third of our lives asleep, and it's
9
00:00:38.899 --> 00:00:42.460
the foundation of both our health and our performance. And
10
00:00:42.479 --> 00:00:45.679
without sleep, you simply won't have the energy to do
11
00:00:45.719 --> 00:00:49.659
your best work. Today is dedicated to strategies to help
12
00:00:49.700 --> 00:00:53.000
you get more sleep and better quality sleep. And if
13
00:00:53.020 --> 00:00:55.770
you have trouble falling asleep, I'll also share some tips
14
00:00:55.799 --> 00:00:59.789
to help you get to bed faster. When we don't
15
00:00:59.829 --> 00:01:03.229
get enough sleep, Consistently, we're getting less than seven hours.
16
00:01:03.409 --> 00:01:06.549
That's how I define not enough sleep. There are so
17
00:01:06.689 --> 00:01:11.200
many different performance-related factors that dip when we don't get
18
00:01:11.260 --> 00:01:15.659
enough sleep. We are more tired, more distractible. We're also
19
00:01:15.739 --> 00:01:19.500
more emotional. We are more overconfident in ourselves, even when
20
00:01:19.560 --> 00:01:22.810
our answers are wrong, which can be very dangerous. We're
21
00:01:22.849 --> 00:01:25.969
more likely to get sick, the common cold, COVID, all
22
00:01:26.010 --> 00:01:29.560
of it. We are also, in all sorts of blind studies,
23
00:01:29.659 --> 00:01:33.980
deemed less trustworthy. Some of the culprits that lead to
24
00:01:34.079 --> 00:01:37.730
poor sleep are the following. The first is having caffeine
25
00:01:37.790 --> 00:01:41.269
too late. A lot of people routinely have a cup
26
00:01:41.310 --> 00:01:44.680
of coffee 5, 6, 7 p.m. to get through the evening.
27
00:01:45.359 --> 00:01:50.109
Caffeine has a half life of over eight hours, which
28
00:01:50.170 --> 00:01:53.120
means that if you have caffeine at 4 or 5 p.m.
29
00:01:53.250 --> 00:01:54.890
and you're trying to go to bed at 10 or
30
00:01:54.890 --> 00:01:59.260
11 p.m., that caffeine is still super active. My general
31
00:01:59.280 --> 00:02:02.920
rule of thumb, especially for people who have issues falling asleep.
32
00:02:03.390 --> 00:02:05.069
or they don't feel like their sleep is as high
33
00:02:05.170 --> 00:02:08.710
quality as it should be, is to limit caffeine to
34
00:02:08.750 --> 00:02:11.669
at least eight hours before going to bed. So if
35
00:02:11.689 --> 00:02:14.009
you go to sleep at 11 p.m., that means cut
36
00:02:14.050 --> 00:02:19.710
yourself off at 3 p.m. I know there's this piece
37
00:02:19.729 --> 00:02:22.090
of advice out there that we should all be getting
38
00:02:22.509 --> 00:02:25.349
eight hours of sleep. That's actually somewhat of a myth,
39
00:02:25.930 --> 00:02:28.909
because if you set your alarm for eight hours after
40
00:02:28.930 --> 00:02:31.280
you go to sleep, You're likely to wake up in
41
00:02:31.300 --> 00:02:34.159
the middle of a sleep cycle in a stage of
42
00:02:34.219 --> 00:02:37.280
sleep that is relatively deep. And so if you jolt
43
00:02:37.319 --> 00:02:40.610
yourself out of that, you're really groggy and you want
44
00:02:40.629 --> 00:02:44.590
to go back to sleep. Sleep cycles on average run
45
00:02:44.789 --> 00:02:48.479
about 90 minutes in length, so 1.5 hours. If you
46
00:02:48.819 --> 00:02:52.319
add that up, five sleep cycles is seven and a
47
00:02:52.360 --> 00:02:56.419
half hours and six sleep cycles is nine hours. If
48
00:02:56.560 --> 00:02:58.969
I set my alarm for seven and a half hours
49
00:02:59.250 --> 00:03:02.310
after I go to sleep, I wake up feeling more refreshed,
50
00:03:02.370 --> 00:03:04.610
more energized than if I set it for eight hours.
51
00:03:05.090 --> 00:03:08.449
Even though I'm technically sleeping less, I'm waking up at
52
00:03:08.509 --> 00:03:11.310
the end of a sleep cycle. I'm waking up when
53
00:03:11.330 --> 00:03:13.409
I'm in light sleep or just coming out of sleep,
54
00:03:13.659 --> 00:03:18.930
which makes it easier to jump into the day. When
55
00:03:18.969 --> 00:03:22.349
it comes to napping, first you want to limit the
56
00:03:22.389 --> 00:03:26.789
duration to 20 minutes maximum. If you set an alarm
57
00:03:26.870 --> 00:03:29.800
for 30, 45 minutes, you take a nap for 30
58
00:03:29.800 --> 00:03:33.400
or 45 minutes, what usually happens is you descend too
59
00:03:33.560 --> 00:03:37.620
deep into deep sleep and you wake yourself up at
60
00:03:37.620 --> 00:03:40.680
30 or 40 minutes and you feel really groggy. You
61
00:03:40.719 --> 00:03:44.090
actually feel sometimes worse than before. If you cut yourself
62
00:03:44.210 --> 00:03:47.430
off at 20 minutes max, then you never descend into
63
00:03:47.469 --> 00:03:50.250
those deeper stages of sleep and you wake up feeling
64
00:03:50.610 --> 00:03:53.409
fully refreshed, ready to go. Now I will say, if
65
00:03:53.430 --> 00:03:56.610
you have any issues falling asleep at night, I do
66
00:03:56.650 --> 00:03:59.680
not recommend napping. And I generally don't recommend napping for
67
00:03:59.740 --> 00:04:03.819
PM shifted people who have enough trouble winding down, getting
68
00:04:03.860 --> 00:04:08.900
to sleep on time. If you want something else to
69
00:04:08.960 --> 00:04:13.030
experiment with, there's a concept called a nappuccino that I
70
00:04:13.069 --> 00:04:15.990
did not come up with. I'll give credit to Dan
71
00:04:16.029 --> 00:04:18.689
Pink and his book, When. Here is how it works.
72
00:04:19.410 --> 00:04:21.610
You have a cup of coffee or a strong cup
73
00:04:21.649 --> 00:04:23.540
of tea or however you want to get your caffeine,
74
00:04:24.100 --> 00:04:27.639
and then you go down for a 20-minute nap. Because
75
00:04:27.720 --> 00:04:30.939
caffeine takes about 15 to 20 minutes to kick in,
76
00:04:31.579 --> 00:04:34.399
you're napping, and then as you wake up from the nap,
77
00:04:34.600 --> 00:04:37.420
the caffeine takes full effect. And then you have a
78
00:04:37.649 --> 00:04:41.120
burst of sustained energy going into the second half of
79
00:04:41.160 --> 00:04:44.360
the day post-nap, and you also haven't had the caffeine
80
00:04:44.459 --> 00:04:47.060
too late, such that it's going to impact your ability
81
00:04:47.079 --> 00:04:51.720
to fall asleep later when you want to. That's all
82
00:04:51.759 --> 00:04:55.139
for today. Tomorrow is all about the science of taking
83
00:04:55.259 --> 00:04:58.860
effective breaks. I'll share how to best use that downtime
84
00:04:59.240 --> 00:05:02.319
so you can stay focused and energized when you're on
85
00:05:02.339 --> 00:05:04.879
the clock. Until then, take care, and I'll see you
86
00:05:04.920 --> 00:05:14.170
back here soon. Thank you.
1
00:00:01.960 --> 00:00:16.429
Headspace Studios. Hi there, it's Lucas Miller here, your guest
2
00:00:16.449 --> 00:00:19.969
host for the week. Welcome to Radio Headspace and to Tuesday.
3
00:00:22.129 --> 00:00:25.010
This week is all about using neuroscience to optimize your
4
00:00:25.089 --> 00:00:27.679
energy so you can perform better at work and get
5
00:00:27.710 --> 00:00:30.399
more out of life. We've all heard the saying, I'll
6
00:00:30.460 --> 00:00:33.350
sleep when I'm dead. But the reality is that sleep
7
00:00:33.409 --> 00:00:36.130
is a huge part of our lives. In fact, we
8
00:00:36.170 --> 00:00:38.859
actually spent a third of our lives asleep, and it's
9
00:00:38.899 --> 00:00:42.460
the foundation of both our health and our performance. And
10
00:00:42.479 --> 00:00:45.679
without sleep, you simply won't have the energy to do
11
00:00:45.719 --> 00:00:49.659
your best work. Today is dedicated to strategies to help
12
00:00:49.700 --> 00:00:53.000
you get more sleep and better quality sleep. And if
13
00:00:53.020 --> 00:00:55.770
you have trouble falling asleep, I'll also share some tips
14
00:00:55.799 --> 00:00:59.789
to help you get to bed faster. When we don't
15
00:00:59.829 --> 00:01:03.229
get enough sleep, Consistently, we're getting less than seven hours.
16
00:01:03.409 --> 00:01:06.549
That's how I define not enough sleep. There are so
17
00:01:06.689 --> 00:01:11.200
many different performance-related factors that dip when we don't get
18
00:01:11.260 --> 00:01:15.659
enough sleep. We are more tired, more distractible. We're also
19
00:01:15.739 --> 00:01:19.500
more emotional. We are more overconfident in ourselves, even when
20
00:01:19.560 --> 00:01:22.810
our answers are wrong, which can be very dangerous. We're
21
00:01:22.849 --> 00:01:25.969
more likely to get sick, the common cold, COVID, all
22
00:01:26.010 --> 00:01:29.560
of it. We are also, in all sorts of blind studies,
23
00:01:29.659 --> 00:01:33.980
deemed less trustworthy. Some of the culprits that lead to
24
00:01:34.079 --> 00:01:37.730
poor sleep are the following. The first is having caffeine
25
00:01:37.790 --> 00:01:41.269
too late. A lot of people routinely have a cup
26
00:01:41.310 --> 00:01:44.680
of coffee 5, 6, 7 p.m. to get through the evening.
27
00:01:45.359 --> 00:01:50.109
Caffeine has a half life of over eight hours, which
28
00:01:50.170 --> 00:01:53.120
means that if you have caffeine at 4 or 5 p.m.
29
00:01:53.250 --> 00:01:54.890
and you're trying to go to bed at 10 or
30
00:01:54.890 --> 00:01:59.260
11 p.m., that caffeine is still super active. My general
31
00:01:59.280 --> 00:02:02.920
rule of thumb, especially for people who have issues falling asleep.
32
00:02:03.390 --> 00:02:05.069
or they don't feel like their sleep is as high
33
00:02:05.170 --> 00:02:08.710
quality as it should be, is to limit caffeine to
34
00:02:08.750 --> 00:02:11.669
at least eight hours before going to bed. So if
35
00:02:11.689 --> 00:02:14.009
you go to sleep at 11 p.m., that means cut
36
00:02:14.050 --> 00:02:19.710
yourself off at 3 p.m. I know there's this piece
37
00:02:19.729 --> 00:02:22.090
of advice out there that we should all be getting
38
00:02:22.509 --> 00:02:25.349
eight hours of sleep. That's actually somewhat of a myth,
39
00:02:25.930 --> 00:02:28.909
because if you set your alarm for eight hours after
40
00:02:28.930 --> 00:02:31.280
you go to sleep, You're likely to wake up in
41
00:02:31.300 --> 00:02:34.159
the middle of a sleep cycle in a stage of
42
00:02:34.219 --> 00:02:37.280
sleep that is relatively deep. And so if you jolt
43
00:02:37.319 --> 00:02:40.610
yourself out of that, you're really groggy and you want
44
00:02:40.629 --> 00:02:44.590
to go back to sleep. Sleep cycles on average run
45
00:02:44.789 --> 00:02:48.479
about 90 minutes in length, so 1.5 hours. If you
46
00:02:48.819 --> 00:02:52.319
add that up, five sleep cycles is seven and a
47
00:02:52.360 --> 00:02:56.419
half hours and six sleep cycles is nine hours. If
48
00:02:56.560 --> 00:02:58.969
I set my alarm for seven and a half hours
49
00:02:59.250 --> 00:03:02.310
after I go to sleep, I wake up feeling more refreshed,
50
00:03:02.370 --> 00:03:04.610
more energized than if I set it for eight hours.
51
00:03:05.090 --> 00:03:08.449
Even though I'm technically sleeping less, I'm waking up at
52
00:03:08.509 --> 00:03:11.310
the end of a sleep cycle. I'm waking up when
53
00:03:11.330 --> 00:03:13.409
I'm in light sleep or just coming out of sleep,
54
00:03:13.659 --> 00:03:18.930
which makes it easier to jump into the day. When
55
00:03:18.969 --> 00:03:22.349
it comes to napping, first you want to limit the
56
00:03:22.389 --> 00:03:26.789
duration to 20 minutes maximum. If you set an alarm
57
00:03:26.870 --> 00:03:29.800
for 30, 45 minutes, you take a nap for 30
58
00:03:29.800 --> 00:03:33.400
or 45 minutes, what usually happens is you descend too
59
00:03:33.560 --> 00:03:37.620
deep into deep sleep and you wake yourself up at
60
00:03:37.620 --> 00:03:40.680
30 or 40 minutes and you feel really groggy. You
61
00:03:40.719 --> 00:03:44.090
actually feel sometimes worse than before. If you cut yourself
62
00:03:44.210 --> 00:03:47.430
off at 20 minutes max, then you never descend into
63
00:03:47.469 --> 00:03:50.250
those deeper stages of sleep and you wake up feeling
64
00:03:50.610 --> 00:03:53.409
fully refreshed, ready to go. Now I will say, if
65
00:03:53.430 --> 00:03:56.610
you have any issues falling asleep at night, I do
66
00:03:56.650 --> 00:03:59.680
not recommend napping. And I generally don't recommend napping for
67
00:03:59.740 --> 00:04:03.819
PM shifted people who have enough trouble winding down, getting
68
00:04:03.860 --> 00:04:08.900
to sleep on time. If you want something else to
69
00:04:08.960 --> 00:04:13.030
experiment with, there's a concept called a nappuccino that I
70
00:04:13.069 --> 00:04:15.990
did not come up with. I'll give credit to Dan
71
00:04:16.029 --> 00:04:18.689
Pink and his book, When. Here is how it works.
72
00:04:19.410 --> 00:04:21.610
You have a cup of coffee or a strong cup
73
00:04:21.649 --> 00:04:23.540
of tea or however you want to get your caffeine,
74
00:04:24.100 --> 00:04:27.639
and then you go down for a 20-minute nap. Because
75
00:04:27.720 --> 00:04:30.939
caffeine takes about 15 to 20 minutes to kick in,
76
00:04:31.579 --> 00:04:34.399
you're napping, and then as you wake up from the nap,
77
00:04:34.600 --> 00:04:37.420
the caffeine takes full effect. And then you have a
78
00:04:37.649 --> 00:04:41.120
burst of sustained energy going into the second half of
79
00:04:41.160 --> 00:04:44.360
the day post-nap, and you also haven't had the caffeine
80
00:04:44.459 --> 00:04:47.060
too late, such that it's going to impact your ability
81
00:04:47.079 --> 00:04:51.720
to fall asleep later when you want to. That's all
82
00:04:51.759 --> 00:04:55.139
for today. Tomorrow is all about the science of taking
83
00:04:55.259 --> 00:04:58.860
effective breaks. I'll share how to best use that downtime
84
00:04:59.240 --> 00:05:02.319
so you can stay focused and energized when you're on
85
00:05:02.339 --> 00:05:04.879
the clock. Until then, take care, and I'll see you
86
00:05:04.920 --> 00:05:14.170
back here soon. Thank you.
