How to pronounce "holed"

great to be here with everyone it a

great to be here with everyone it a

great to be here with everyone it a really important conversation today I

really important conversation today I

really important conversation today I think because I don't know about you

think because I don't know about you

think because I don't know about you Whitney but they've been Knights in the

Whitney but they've been Knights in the

Whitney but they've been Knights in the last couple weeks where I just haven't

last couple weeks where I just haven't

last couple weeks where I just haven't slept that well right there's just a lot

slept that well right there's just a lot

slept that well right there's just a lot of stress there's a lot of worry that's

of stress there's a lot of worry that's

of stress there's a lot of worry that's a lot of uncertainty and and so forth

a lot of uncertainty and and so forth

a lot of uncertainty and and so forth and that meet with you ask absolutely I

and that meet with you ask absolutely I

and that meet with you ask absolutely I feel like my sleep has been a little

feel like my sleep has been a little

feel like my sleep has been a little less than ideal lately for sure probably

less than ideal lately for sure probably

less than ideal lately for sure probably for a lot of you out there too I'd

for a lot of you out there too I'd

for a lot of you out there too I'd imagine

imagine

imagine yeah no indeed so though we're very

yeah no indeed so though we're very

yeah no indeed so though we're very lucky to have with us today like the

lucky to have with us today like the

lucky to have with us today like the perfect speaker for this he's professor

perfect speaker for this he's professor

perfect speaker for this he's professor of neuroscience and psychology at

of neuroscience and psychology at

of neuroscience and psychology at Berkeley in California and director of

Berkeley in California and director of

Berkeley in California and director of the center for human sleep science

the center for human sleep science

the center for human sleep science author of a book three years ago why we

author of a book three years ago why we

author of a book three years ago why we sleep and last year gave a TED talk

sleep and last year gave a TED talk

sleep and last year gave a TED talk who's been seen nearly ten million times

who's been seen nearly ten million times

who's been seen nearly ten million times now so it's a it's a treat to invite ya

now so it's a it's a treat to invite ya

now so it's a it's a treat to invite ya Matt Walker thanks Whitney

Matt Walker thanks Whitney

Matt Walker thanks Whitney you'll be back right Whitney I'll be

you'll be back right Whitney I'll be

you'll be back right Whitney I'll be back with questions from from your in a

back with questions from from your in a

back with questions from from your in a bit hello Matt how are you I am good

bit hello Matt how are you I am good

bit hello Matt how are you I am good Chris and how are you doing and thank

Chris and how are you doing and thank

Chris and how are you doing and thank you so much for having me on well thank

you so much for having me on well thank

you so much for having me on well thank you it's very good to have you here I

you it's very good to have you here I

you it's very good to have you here I mean I guess I guess that's going to be

mean I guess I guess that's going to be

mean I guess I guess that's going to be the first question on top of people's

the first question on top of people's

the first question on top of people's minds is you know is there a case that

minds is you know is there a case that

minds is you know is there a case that sleep matters now more than ever I think

sleep matters now more than ever I think

sleep matters now more than ever I think firstly it's important for me to to not

firstly it's important for me to to not

firstly it's important for me to to not necessarily feed into people's anxiety

necessarily feed into people's anxiety

necessarily feed into people's anxiety regarding sleep I know as you mentioned

regarding sleep I know as you mentioned

regarding sleep I know as you mentioned there asleep is difficult for some

there asleep is difficult for some

there asleep is difficult for some people when anxiety is high and of

people when anxiety is high and of

people when anxiety is high and of course that's never more so at present

course that's never more so at present

course that's never more so at present so what I would say is that if anything

so what I would say is that if anything

so what I would say is that if anything that we're talking about feels as though

that we're talking about feels as though

that we're talking about feels as though it's a trigger feel free just to come

it's a trigger feel free just to come

it's a trigger feel free just to come back at a time that feels better in

back at a time that feels better in

back at a time that feels better in terms of that anxiety level

terms of that anxiety level

terms of that anxiety level in terms of sleep and covered 19 right

in terms of sleep and covered 19 right

in terms of sleep and covered 19 right now we don't necessarily have any

now we don't necessarily have any

now we don't necessarily have any evidence to suggest that there is some

evidence to suggest that there is some

evidence to suggest that there is some kind of a link between those two but

kind of a link between those two but

kind of a link between those two but certainly what we know is that there is

certainly what we know is that there is

certainly what we know is that there is a very intimate relationship between

a very intimate relationship between

a very intimate relationship between your sleep health and your immune health

your sleep health and your immune health

your sleep health and your immune health I'll give you just a couple of examples

I'll give you just a couple of examples

I'll give you just a couple of examples and there was a study some years ago

and there was a study some years ago

and there was a study some years ago that demonstrated that individuals who

that demonstrated that individuals who

that demonstrated that individuals who reported getting less than seven hours

reported getting less than seven hours

reported getting less than seven hours of sleep and had almost a three-fold

of sleep and had almost a three-fold

of sleep and had almost a three-fold increase likelihood of becoming infected

increase likelihood of becoming infected

increase likelihood of becoming infected by the rhinovirus which is what we all

by the rhinovirus which is what we all

by the rhinovirus which is what we all think of as the common cold relative to

think of as the common cold relative to

think of as the common cold relative to those who are getting eight hours of

those who are getting eight hours of

those who are getting eight hours of sleep or more there was another study in

sleep or more there was another study in

sleep or more there was another study in over 50,000 women and what they found

over 50,000 women and what they found

over 50,000 women and what they found was that individuals who were getting 5

was that individuals who were getting 5

was that individuals who were getting 5 hours of sleep or less had a 70%

hours of sleep or less had a 70%

hours of sleep or less had a 70% increased risk for developing pneumonia

increased risk for developing pneumonia

increased risk for developing pneumonia which is a respiratory lung infection

which is a respiratory lung infection

which is a respiratory lung infection relative to those who are getting 8

relative to those who are getting 8

relative to those who are getting 8 hours of sleep or more um but I think

hours of sleep or more um but I think

hours of sleep or more um but I think perhaps one of the most striking results

perhaps one of the most striking results

perhaps one of the most striking results in this relationship between sleep and

in this relationship between sleep and

in this relationship between sleep and immune health was a study where they

immune health was a study where they

immune health was a study where they demonstrated if you're not getting

demonstrated if you're not getting

demonstrated if you're not getting sufficient sleep in the week before you

sufficient sleep in the week before you

sufficient sleep in the week before you get your flu shot you produce less than

get your flu shot you produce less than

get your flu shot you produce less than 50% of the normal antibody response

50% of the normal antibody response

50% of the normal antibody response therefore rendering that vaccination

therefore rendering that vaccination

therefore rendering that vaccination significantly less effective do I think

significantly less effective do I think

significantly less effective do I think particularly actually on that last point

particularly actually on that last point

particularly actually on that last point at some point we will develop a vaccine

at some point we will develop a vaccine

at some point we will develop a vaccine for kovat 19:00 and then the question

for kovat 19:00 and then the question

for kovat 19:00 and then the question becomes is the same thing true if you're

becomes is the same thing true if you're

becomes is the same thing true if you're not getting the sleep that you need in

not getting the sleep that you need in

not getting the sleep that you need in the week before you get your Co vid shot

the week before you get your Co vid shot

the week before you get your Co vid shot will that immunisation become

will that immunisation become

will that immunisation become significantly less effective I actually

significantly less effective I actually

significantly less effective I actually think that's an important question that

think that's an important question that

think that's an important question that we will need to answer in the future ok

we will need to answer in the future ok

we will need to answer in the future ok so no specific evidence how could there

so no specific evidence how could there

so no specific evidence how could there be this is a fairly there's a new threat

be this is a fairly there's a new threat

be this is a fairly there's a new threat to humanity but given that you know in a

to humanity but given that you know in a

to humanity but given that you know in a way the you know if someone gets

way the you know if someone gets

way the you know if someone gets infected there follows this sort of epic

infected there follows this sort of epic

infected there follows this sort of epic battle between a virus and their immune

battle between a virus and their immune

battle between a virus and their immune system it's it's obvious common sense to

system it's it's obvious common sense to

system it's it's obvious common sense to give your immune system every shot it

give your immune system every shot it

give your immune system every shot it can and every chance it can and in many

can and every chance it can and in many

can and every chance it can and in many other cases sleep is known to

other cases sleep is known to

other cases sleep is known to do that so they haven't really met

do that so they haven't really met

do that so they haven't really met matters now it's up there I think it I

matters now it's up there I think it I

matters now it's up there I think it I think certainly from immune health

think certainly from immune health

think certainly from immune health perspective we know that sleep

perspective we know that sleep

perspective we know that sleep essentially sharpens every tool in that

essentially sharpens every tool in that

essentially sharpens every tool in that box sleep essentially restocks the

box sleep essentially restocks the

box sleep essentially restocks the weaponry in your immune Arsenal giving

weaponry in your immune Arsenal giving

weaponry in your immune Arsenal giving you the greatest chance to fight off

you the greatest chance to fight off

you the greatest chance to fight off infection and I think as of at least

infection and I think as of at least

infection and I think as of at least April 2020 we don't have that evidence

April 2020 we don't have that evidence

April 2020 we don't have that evidence yet I know that there are a number of

yet I know that there are a number of

yet I know that there are a number of studies however that are looking at that

studies however that are looking at that

studies however that are looking at that even some of the sleep tracking

even some of the sleep tracking

even some of the sleep tracking companies are trying to rally efforts

companies are trying to rally efforts

companies are trying to rally efforts around that and examine this right now

around that and examine this right now

around that and examine this right now so we will have the data I'm sure well a

so we will have the data I'm sure well a

so we will have the data I'm sure well a little later in this interview we're

little later in this interview we're

little later in this interview we're going to dig into how to sleep better I

going to dig into how to sleep better I

going to dig into how to sleep better I know you've got a lot of interesting

know you've got a lot of interesting

know you've got a lot of interesting advice in that regard but before we go

advice in that regard but before we go

advice in that regard but before we go there let's let's spend a bit more time

there let's let's spend a bit more time

there let's let's spend a bit more time thinking about the different ways that

thinking about the different ways that

thinking about the different ways that it can be really helpful now because

it can be really helpful now because

it can be really helpful now because paradoxically and we actually many of us

paradoxically and we actually many of us

paradoxically and we actually many of us have in theory at any rate more time to

have in theory at any rate more time to

have in theory at any rate more time to sleep that we've ever had and so boy if

sleep that we've ever had and so boy if

sleep that we've ever had and so boy if we could put that to use how else how

we could put that to use how else how

we could put that to use how else how else could it help us just during our

else could it help us just during our

else could it help us just during our waking day and the things that we're

waking day and the things that we're

waking day and the things that we're having to focus on now

having to focus on now

having to focus on now sleepers seems to provide a benefit to

sleepers seems to provide a benefit to

sleepers seems to provide a benefit to almost every major organ system in the

almost every major organ system in the

almost every major organ system in the body and many of the operations of the

body and many of the operations of the

body and many of the operations of the mind and perhaps I'll just give two

mind and perhaps I'll just give two

mind and perhaps I'll just give two examples within the mind one of the

examples within the mind one of the

examples within the mind one of the things that we know sleep is essentially

things that we know sleep is essentially

things that we know sleep is essentially incredibly beneficial for is learning

incredibly beneficial for is learning

incredibly beneficial for is learning memory and even creativity and when it

memory and even creativity and when it

memory and even creativity and when it comes to memory sleep is important in

comes to memory sleep is important in

comes to memory sleep is important in perhaps at least three ways firstly we

perhaps at least three ways firstly we

perhaps at least three ways firstly we know that you need sleep before learning

know that you need sleep before learning

know that you need sleep before learning to actually prepare your brain a little

to actually prepare your brain a little

to actually prepare your brain a little bit like a a dry sponge ready to

bit like a a dry sponge ready to

bit like a a dry sponge ready to initially absorb new memories and lay

initially absorb new memories and lay

initially absorb new memories and lay down those new memory traces but that's

down those new memory traces but that's

down those new memory traces but that's not enough you not only need to sleep

not enough you not only need to sleep

not enough you not only need to sleep before learning to imprint those

before learning to imprint those

before learning to imprint those memories into the brain

memories into the brain

memories into the brain you also needs leave after learning to

you also needs leave after learning to

you also needs leave after learning to essentially cement those new memories

essentially cement those new memories

essentially cement those new memories into the neural architecture of the

into the neural architecture of the

into the neural architecture of the brain so that you don't forget um and

brain so that you don't forget um and

brain so that you don't forget um and certainly there's very good evidence for

certainly there's very good evidence for

certainly there's very good evidence for that in fact sleep almost performs a

that in fact sleep almost performs a

that in fact sleep almost performs a file transfer mechanism where it takes

file transfer mechanism where it takes

file transfer mechanism where it takes memories and shifts

memories and shifts

memories and shifts them from a sort of a short-term

them from a sort of a short-term

them from a sort of a short-term vulnerable reservoir to a more permanent

vulnerable reservoir to a more permanent

vulnerable reservoir to a more permanent long-term storage site within the brain

long-term storage site within the brain

long-term storage site within the brain and that's what we used to think that

and that's what we used to think that

and that's what we used to think that sleep was beneficial for taking

sleep was beneficial for taking

sleep was beneficial for taking individual memories and holding onto

individual memories and holding onto

individual memories and holding onto them as it were future proofing that

them as it were future proofing that

them as it were future proofing that information but we've since discovered

information but we've since discovered

information but we've since discovered that sleep is actually much more

that sleep is actually much more

that sleep is actually much more intelligent than that leap will actually

intelligent than that leap will actually

intelligent than that leap will actually take new memories and start to integrate

take new memories and start to integrate

take new memories and start to integrate and associate them with pre-existing

and associate them with pre-existing

and associate them with pre-existing stores of information so it's almost a

stores of information so it's almost a

stores of information so it's almost a little bit like memory alchemy at night

little bit like memory alchemy at night

little bit like memory alchemy at night so that you wake up the next day with a

so that you wake up the next day with a

so that you wake up the next day with a revised mind wide web of associations

revised mind wide web of associations

revised mind wide web of associations and that leads to remarkable states of

and that leads to remarkable states of

and that leads to remarkable states of creativity there's lots of good examples

creativity there's lots of good examples

creativity there's lots of good examples for this that he's in that laboratory

for this that he's in that laboratory

for this that he's in that laboratory showing that um sleep can inspire almost

showing that um sleep can inspire almost

showing that um sleep can inspire almost a three-fold increase in creative

a three-fold increase in creative

a three-fold increase in creative insights and it's probably the reason

insights and it's probably the reason

insights and it's probably the reason that you know you've you've never been

that you know you've you've never been

that you know you've you've never been told to stay awake on a problem but

told to stay awake on a problem but

told to stay awake on a problem but instead you're you're told to sleep on a

instead you're you're told to sleep on a

instead you're you're told to sleep on a problem and I think that phrase seems to

problem and I think that phrase seems to

problem and I think that phrase seems to exist in almost every language that I've

exist in almost every language that I've

exist in almost every language that I've inquired about today which means that

inquired about today which means that

inquired about today which means that this creative benefit of sleep

this creative benefit of sleep

this creative benefit of sleep transcends cultural boundaries comment

transcends cultural boundaries comment

transcends cultural boundaries comment across the globe that is one of the most

across the globe that is one of the most

across the globe that is one of the most mind-boggling things to hear about how

mind-boggling things to hear about how

mind-boggling things to hear about how you can be worried about something or

you can be worried about something or

you can be worried about something or puzzled about something and you wake up

puzzled about something and you wake up

puzzled about something and you wake up in the middle of the night and suddenly

in the middle of the night and suddenly

in the middle of the night and suddenly you know possibilities pop into place

you know possibilities pop into place

you know possibilities pop into place the answer is there and that the fact

the answer is there and that the fact

the answer is there and that the fact that you look in one way it's kind of

that you look in one way it's kind of

that you look in one way it's kind of knowing because it means your

knowing because it means your

knowing because it means your unconscious mind has been there somehow

unconscious mind has been there somehow

unconscious mind has been there somehow you know with I guess pre associating

you know with I guess pre associating

you know with I guess pre associating and doing things that you were supposed

and doing things that you were supposed

and doing things that you were supposed to do all by yourself and it's not fair

to do all by yourself and it's not fair

to do all by yourself and it's not fair but in other ways it's this is it's

but in other ways it's this is it's

but in other ways it's this is it's super core and so you're saying that

super core and so you're saying that

super core and so you're saying that there's like how the three times the

there's like how the three times the

there's like how the three times the creative output very curious as to how

creative output very curious as to how

creative output very curious as to how that's measured but I mean that that's

that's measured but I mean that that's

that's measured but I mean that that's that's an amazing pain if you if you

that's an amazing pain if you if you

that's an amazing pain if you if you have enough if you have enough sleep

have enough if you have enough sleep

have enough if you have enough sleep yeah so there's a lovely study done by

yeah so there's a lovely study done by

yeah so there's a lovely study done by some German researchers a couple of

some German researchers a couple of

some German researchers a couple of years ago and the way that they did this

years ago and the way that they did this

years ago and the way that they did this they gave people a series of problems

they gave people a series of problems

they gave people a series of problems that had a hidden embedded rule into it

that had a hidden embedded rule into it

that had a hidden embedded rule into it and they never told them about that rule

and they never told them about that rule

and they never told them about that rule but through exposure perhaps gradually

but through exposure perhaps gradually

but through exposure perhaps gradually you can divine that hidden insight that

you can divine that hidden insight that

you can divine that hidden insight that is sort of locked into that problem and

is sort of locked into that problem and

is sort of locked into that problem and then they bring them back and then they

then they bring them back and then they

then they bring them back and then they test them at some point later to see if

test them at some point later to see if

test them at some point later to see if the lightbulb moment has gone on for

the lightbulb moment has gone on for

the lightbulb moment has gone on for those individuals and they've defined

those individuals and they've defined

those individuals and they've defined that sort of creative solution that

that sort of creative solution that

that sort of creative solution that hidden rule and you can do that after

hidden rule and you can do that after

hidden rule and you can do that after being awake or you can do that after

being awake or you can do that after

being awake or you can do that after being asleep and that's how they can

being asleep and that's how they can

being asleep and that's how they can start to tease apart is it just time

start to tease apart is it just time

start to tease apart is it just time that the brain needs for creativity is

that the brain needs for creativity is

that the brain needs for creativity is it time awake or instead is it time

it time awake or instead is it time

it time awake or instead is it time asleep and it was time asleep that

asleep and it was time asleep that

asleep and it was time asleep that seemed to give to the brain this sort of

seemed to give to the brain this sort of

seemed to give to the brain this sort of creative genius ability and I think

creative genius ability and I think

creative genius ability and I think something else you mentioned there

something else you mentioned there

something else you mentioned there that's interesting too it's not just

that's interesting too it's not just

that's interesting too it's not just creativity but sleep can also I think

creativity but sleep can also I think

creativity but sleep can also I think change our emotional and mood state sort

change our emotional and mood state sort

change our emotional and mood state sort of feeling better the next day and

of feeling better the next day and

of feeling better the next day and that's what we're now starting to learn

that's what we're now starting to learn

that's what we're now starting to learn is is another function of sleep for the

is is another function of sleep for the

is is another function of sleep for the mind that sleep and provides almost a

mind that sleep and provides almost a

mind that sleep and provides almost a form of overnight therapy that sleep

form of overnight therapy that sleep

form of overnight therapy that sleep will take those difficult stressful

will take those difficult stressful

will take those difficult stressful situations or problems and sleep almost

situations or problems and sleep almost

situations or problems and sleep almost acts like a nocturnal soothing balm just

acts like a nocturnal soothing balm just

acts like a nocturnal soothing balm just sort of taking the sharp edges off our

sort of taking the sharp edges off our

sort of taking the sharp edges off our emotional experiences so that we come

emotional experiences so that we come

emotional experiences so that we come back the next day and we don't feel as

back the next day and we don't feel as

back the next day and we don't feel as challenged or as triggered by those

challenged or as triggered by those

challenged or as triggered by those events anymore um so it's not

events anymore um so it's not

events anymore um so it's not necessarily I think time that heals all

necessarily I think time that heals all

necessarily I think time that heals all wounds it's time with a night of sleep

wounds it's time with a night of sleep

wounds it's time with a night of sleep that provides that form of emotional

that provides that form of emotional

that provides that form of emotional convalescence and that's perhaps

convalescence and that's perhaps

convalescence and that's perhaps particularly important in this modern

particularly important in this modern

particularly important in this modern era I think there's a lovely quote by

era I think there's a lovely quote by

era I think there's a lovely quote by the American entrepreneur Joseph E

the American entrepreneur Joseph E

the American entrepreneur Joseph E Cosman and he said the best bridge

Cosman and he said the best bridge

Cosman and he said the best bridge between despair and hope is a good night

between despair and hope is a good night

between despair and hope is a good night of sleep and I think that's particularly

of sleep and I think that's particularly

of sleep and I think that's particularly prescient right now I mean you could let

prescient right now I mean you could let

prescient right now I mean you could let me imagine that a lot of people right

me imagine that a lot of people right

me imagine that a lot of people right now wrestling with various mental health

now wrestling with various mental health

now wrestling with various mental health issues that are possibly exacerbated by

issues that are possibly exacerbated by

issues that are possibly exacerbated by the day that we're in and I guess what

the day that we're in and I guess what

the day that we're in and I guess what I'm here saying is don't forget the

I'm here saying is don't forget the

I'm here saying is don't forget the simplest therapy of all which is just

simplest therapy of all which is just

simplest therapy of all which is just enough that that that in itself

enough that that that in itself

enough that that that in itself yes sleep I think we're learning

yes sleep I think we're learning

yes sleep I think we're learning performs a form of emotional first aid

performs a form of emotional first aid

performs a form of emotional first aid as it were and it reminds me actually of

as it were and it reminds me actually of

as it were and it reminds me actually of another lovely phrase by charlotte

another lovely phrase by charlotte

another lovely phrase by charlotte brontë who said that a ruffled mind

brontë who said that a ruffled mind

brontë who said that a ruffled mind makes for a restless pillow and i think

makes for a restless pillow and i think

makes for a restless pillow and i think we've all had that experience of feeling

we've all had that experience of feeling

we've all had that experience of feeling that have triggered that that day and we

that have triggered that that day and we

that have triggered that that day and we just know that sleep isn't necessarily

just know that sleep isn't necessarily

just know that sleep isn't necessarily going to come at night it's probably

going to come at night it's probably

going to come at night it's probably also the reason sorry just gone no

also the reason sorry just gone no

also the reason sorry just gone no you're going yeah I was just going to

you're going yeah I was just going to

you're going yeah I was just going to say I think it's it's part of the the

say I think it's it's part of the the

say I think it's it's part of the the reason that we're finding that sleep is

reason that we're finding that sleep is

reason that we're finding that sleep is so tied into psychiatric disorders and

so tied into psychiatric disorders and

so tied into psychiatric disorders and mental health conditions in the past 20

mental health conditions in the past 20

mental health conditions in the past 20 years for example we've not been able to

years for example we've not been able to

years for example we've not been able to discover a single psychiatric condition

discover a single psychiatric condition

discover a single psychiatric condition in which sleep is normal so I think

in which sleep is normal so I think

in which sleep is normal so I think sleep has a very powerful story to tell

sleep has a very powerful story to tell

sleep has a very powerful story to tell in our understanding and probably

in our understanding and probably

in our understanding and probably treatment of serious mental illness I

treatment of serious mental illness I

treatment of serious mental illness I mean there's another issue that I

mean there's another issue that I

mean there's another issue that I suspect a lot of people are wrestling

suspect a lot of people are wrestling

suspect a lot of people are wrestling with right now is that a lot of people's

with right now is that a lot of people's

with right now is that a lot of people's response to being isolated and feeling a

response to being isolated and feeling a

response to being isolated and feeling a bit stressed is to imagine more and more

bit stressed is to imagine more and more

bit stressed is to imagine more and more delicious things to eat and cook people

delicious things to eat and cook people

delicious things to eat and cook people you know we will we go to comfort food

you know we will we go to comfort food

you know we will we go to comfort food is is and so some people you know what

is is and so some people you know what

is is and so some people you know what if they're they wrestle with weight

if they're they wrestle with weight

if they're they wrestle with weight issues even more now they're normal

issues even more now they're normal

issues even more now they're normal I think you've argued that sleep has a

I think you've argued that sleep has a

I think you've argued that sleep has a role to play in in the battle against

role to play in in the battle against

role to play in in the battle against gaining weight it does and you know I

gaining weight it does and you know I

gaining weight it does and you know I think very understandably right now that

think very understandably right now that

think very understandably right now that that may also be relevant

that may also be relevant

that may also be relevant we know that helpless mechanism plays

we know that helpless mechanism plays

we know that helpless mechanism plays out where if were not sleeping well we

out where if were not sleeping well we

out where if were not sleeping well we can start to gain weight the first piece

can start to gain weight the first piece

can start to gain weight the first piece of evidence concerns hormones and to

of evidence concerns hormones and to

of evidence concerns hormones and to specific hormones that control our

specific hormones that control our

specific hormones that control our hunger levels those two hormones are

hunger levels those two hormones are

hunger levels those two hormones are called leptin and ghrelin and I often

called leptin and ghrelin and I often

called leptin and ghrelin and I often say that they almost sound like hobbits

say that they almost sound like hobbits

say that they almost sound like hobbits but I promise you they're not they're

but I promise you they're not they're

but I promise you they're not they're actually sort of real hormones now

actually sort of real hormones now

actually sort of real hormones now leptin when it's released is the signal

leptin when it's released is the signal

leptin when it's released is the signal to your brain to say you're full you're

to your brain to say you're full you're

to your brain to say you're full you're satiated you don't want to eat it

satiated you don't want to eat it

satiated you don't want to eat it anymore

anymore

anymore whereas ghrelin does the opposite it

whereas ghrelin does the opposite it

whereas ghrelin does the opposite it says you're not full you're not

says you're not full you're not

says you're not full you're not satisfied with your food you should eat

satisfied with your food you should eat

satisfied with your food you should eat more and when we start to understand in

more and when we start to understand in

more and when we start to understand in opposite directions we lose the signal

opposite directions we lose the signal

opposite directions we lose the signal that says you're full and you're

that says you're full and you're

that says you're full and you're satisfied with your meal which is leptin

satisfied with your meal which is leptin

satisfied with your meal which is leptin but we increase the hormone that says no

but we increase the hormone that says no

but we increase the hormone that says no you're actually hungry even though

you're actually hungry even though

you're actually hungry even though you've just eaten you you should eat

you've just eaten you you should eat

you've just eaten you you should eat more and so as a consequence people who

more and so as a consequence people who

more and so as a consequence people who are underslept can start to eat

are underslept can start to eat

are underslept can start to eat somewhere between two to four hundred

somewhere between two to four hundred

somewhere between two to four hundred extra calories per day when you look at

extra calories per day when you look at

extra calories per day when you look at some of these studies umm it's not by

some of these studies umm it's not by

some of these studies umm it's not by the way just that you start to eat more

the way just that you start to eat more

the way just that you start to eat more it's also that when you are under slept

it's also that when you are under slept

it's also that when you are under slept your preference for different food

your preference for different food

your preference for different food groups actually shift and so you start

groups actually shift and so you start

groups actually shift and so you start to desire more heavy-hitting

to desire more heavy-hitting

to desire more heavy-hitting carbohydrates and more simple processed

carbohydrates and more simple processed

carbohydrates and more simple processed sugary foods rather than those more

sugary foods rather than those more

sugary foods rather than those more healthy macro ingredients which also

healthy macro ingredients which also

healthy macro ingredients which also sort of sets you on a path towards a

sort of sets you on a path towards a

sort of sets you on a path towards a more we call obesogenic profile but it

more we call obesogenic profile but it

more we call obesogenic profile but it also actually changes how your brain

also actually changes how your brain

also actually changes how your brain operates in response to food and we did

operates in response to food and we did

operates in response to food and we did a study a couple of years ago where we

a study a couple of years ago where we

a study a couple of years ago where we give people good night of sleep or we

give people good night of sleep or we

give people good night of sleep or we kept them awake for a night and then we

kept them awake for a night and then we

kept them awake for a night and then we place them inside an MRI scanner and we

place them inside an MRI scanner and we

place them inside an MRI scanner and we showed them different types of food

showed them different types of food

showed them different types of food groups and things that were very

groups and things that were very

groups and things that were very desirable ice cream chocolate etc or an

desirable ice cream chocolate etc or an

desirable ice cream chocolate etc or an sort of healthy leafy greens and what we

sort of healthy leafy greens and what we

sort of healthy leafy greens and what we found is that when people were not

found is that when people were not

found is that when people were not getting the sleep that they needed the

getting the sleep that they needed the

getting the sleep that they needed the sort of the deep hedonic centers of the

sort of the deep hedonic centers of the

sort of the deep hedonic centers of the brain were actually ramped up in

brain were actually ramped up in

brain were actually ramped up in response desire to desirable foods and

response desire to desirable foods and

response desire to desirable foods and they started to want those more

they started to want those more

they started to want those more unhealthy foods and this in part was

unhealthy foods and this in part was

unhealthy foods and this in part was because the the frontal lobe in their

because the the frontal lobe in their

because the the frontal lobe in their brain which almost acts like this sort

brain which almost acts like this sort

brain which almost acts like this sort of CEO of the brain regulating and

of CEO of the brain regulating and

of CEO of the brain regulating and controlling our impulses and our our

controlling our impulses and our our

controlling our impulses and our our emotions that was actually switched off

emotions that was actually switched off

emotions that was actually switched off by a lack of sleep and so now you start

by a lack of sleep and so now you start

by a lack of sleep and so now you start to reach for those unhealthy food

to reach for those unhealthy food

to reach for those unhealthy food choices but I think we can think of that

choices but I think we can think of that

choices but I think we can think of that more positively and say perhaps sleep

more positively and say perhaps sleep

more positively and say perhaps sleep can actually be a tool in your box that

can actually be a tool in your box that

can actually be a tool in your box that can enable you to

can enable you to

can enable you to manage your weight more efficiently

manage your weight more efficiently

manage your weight more efficiently incorrectly and so getting that extra

incorrectly and so getting that extra

incorrectly and so getting that extra sleep should lead to and that's what we

sleep should lead to and that's what we

sleep should lead to and that's what we see in the data hopefully a profile of

see in the data hopefully a profile of

see in the data hopefully a profile of body weight yeah I suspect speaking

body weight yeah I suspect speaking

body weight yeah I suspect speaking personally there's no amount of sleep I

personally there's no amount of sleep I

personally there's no amount of sleep I could have that could make me lust after

could have that could make me lust after

could have that could make me lust after broccoli but actually chargrilled was a

broccoli but actually chargrilled was a

broccoli but actually chargrilled was a bit of olive oil and salt it's not so

bit of olive oil and salt it's not so

bit of olive oil and salt it's not so bad

so someone listen to this I mean if you

so someone listen to this I mean if you

so someone listen to this I mean if you were trying to take a positive stance of

were trying to take a positive stance of

were trying to take a positive stance of this isolation time or whatever thought

this isolation time or whatever thought

this isolation time or whatever thought you know I'm gonna make this a time of

you know I'm gonna make this a time of

you know I'm gonna make this a time of learning and of creativity and so forth

learning and of creativity and so forth

learning and of creativity and so forth I mean that's a possibility of someone

I mean that's a possibility of someone

I mean that's a possibility of someone what what you're saying is don't forget

what what you're saying is don't forget

what what you're saying is don't forget you're gonna do that don't forget to

you're gonna do that don't forget to

you're gonna do that don't forget to make sleep a key part of that program

make sleep a key part of that program

make sleep a key part of that program that's gonna help on every account

that's gonna help on every account

that's gonna help on every account that's right it is a time like no other

that's right it is a time like no other

that's right it is a time like no other were I think we have in some ways more

were I think we have in some ways more

were I think we have in some ways more sleep opportunity time and in fact there

sleep opportunity time and in fact there

sleep opportunity time and in fact there was a recent report out and it's not a

was a recent report out and it's not a

was a recent report out and it's not a scientific report so we have to be

scientific report so we have to be

scientific report so we have to be careful not to over interpret it and

careful not to over interpret it and

careful not to over interpret it and they looked at 68,000 Americans and

they looked at 68,000 Americans and

they looked at 68,000 Americans and using sleep tracker data sort of

using sleep tracker data sort of

using sleep tracker data sort of wearable track of data and they looked

wearable track of data and they looked

wearable track of data and they looked at the change in sleep since March 13th

at the change in sleep since March 13th

at the change in sleep since March 13th which was when the president mandated a

which was when the president mandated a

which was when the president mandated a national state of emergency and what

national state of emergency and what

national state of emergency and what they demonstrated or suggested was that

they demonstrated or suggested was that

they demonstrated or suggested was that since then there's actually been almost

since then there's actually been almost

since then there's actually been almost a 20% increase in sleep time on average

a 20% increase in sleep time on average

a 20% increase in sleep time on average as a nation here in the United States

as a nation here in the United States

as a nation here in the United States now again I think we have to be very

now again I think we have to be very

now again I think we have to be very careful it could be that people are just

careful it could be that people are just

careful it could be that people are just sort of sitting in bed and you know

sort of sitting in bed and you know

sort of sitting in bed and you know working or watching television in the

working or watching television in the

working or watching television in the evening but even if it's half that

evening but even if it's half that

evening but even if it's half that amount I think what it may tell us is

amount I think what it may tell us is

amount I think what it may tell us is that this time is very strange era that

that this time is very strange era that

that this time is very strange era that will appear again right now as unmasked

will appear again right now as unmasked

will appear again right now as unmasked what is otherwise a chronic persistent

what is otherwise a chronic persistent

what is otherwise a chronic persistent debt in our sleep and finally you know

debt in our sleep and finally you know

debt in our sleep and finally you know when you remove the breaks on sleep you

when you remove the breaks on sleep you

when you remove the breaks on sleep you can see that sleep flourishes in return

can see that sleep flourishes in return

can see that sleep flourishes in return now I'm not suggesting that that's true

now I'm not suggesting that that's true

now I'm not suggesting that that's true of everyone I think when we look at that

of everyone I think when we look at that

of everyone I think when we look at that data more closely we'll probably see two

data more closely we'll probably see two

data more closely we'll probably see two clouds of data one

clouds of data one

clouds of data one out of data where people are perhaps

out of data where people are perhaps

out of data where people are perhaps sleeping more but then there will be

sleeping more but then there will be

sleeping more but then there will be this opposite cloud where people

this opposite cloud where people

this opposite cloud where people actually are sleeping significantly less

actually are sleeping significantly less

actually are sleeping significantly less because of the things that we've spoken

because of the things that we've spoken

because of the things that we've spoken about anxiety about the virus itself

about anxiety about the virus itself

about anxiety about the virus itself concerns for example about whether they

concerns for example about whether they

concerns for example about whether they all hold their jobs and people of course

all hold their jobs and people of course

all hold their jobs and people of course magically have lost their job and so I

magically have lost their job and so I

magically have lost their job and so I think we'll see shifts but that seems to

think we'll see shifts but that seems to

think we'll see shifts but that seems to be an interesting trend it's interesting

be an interesting trend it's interesting

be an interesting trend it's interesting I was having a conversation with friends

I was having a conversation with friends

I was having a conversation with friends last night about how surprising the

last night about how surprising the

last night about how surprising the final health statistics coming out of

final health statistics coming out of

final health statistics coming out of this whole thing may look because if

this whole thing may look because if

this whole thing may look because if people they have mostly be being

people they have mostly be being

people they have mostly be being isolated so they're not catching all the

isolated so they're not catching all the

isolated so they're not catching all the other diseases they might be getting I

other diseases they might be getting I

other diseases they might be getting I think I think flu stats are way down

think I think flu stats are way down

think I think flu stats are way down compared to a typical year at this point

compared to a typical year at this point

compared to a typical year at this point probably because of the isolation less

probably because of the isolation less

probably because of the isolation less road deaths less who knows what else I

road deaths less who knows what else I

road deaths less who knows what else I mean just possibly the there'll be some

mean just possibly the there'll be some

mean just possibly the there'll be some compensation for the horrifying death

compensation for the horrifying death

compensation for the horrifying death rates that we're going to see from kovat

rates that we're going to see from kovat

rates that we're going to see from kovat but it's you know it's so interesting

but it's you know it's so interesting

but it's you know it's so interesting trying to put those pieces together and

trying to put those pieces together and

trying to put those pieces together and here's here's what is also interesting

here's here's what is also interesting

here's here's what is also interesting to me like one of the key symptoms of

to me like one of the key symptoms of

to me like one of the key symptoms of this virus is to make people incredibly

this virus is to make people incredibly

this virus is to make people incredibly tired like a fever and incredibly tired

tired like a fever and incredibly tired

tired like a fever and incredibly tired and I I've like it's striking to me that

and I I've like it's striking to me that

and I I've like it's striking to me that in principle we see those things as this

in principle we see those things as this

in principle we see those things as this is awful things that happen that though

is awful things that happen that though

is awful things that happen that though those are the viruses weapons actually

those are the viruses weapons actually

those are the viruses weapons actually that in a way they're not right there

that in a way they're not right there

that in a way they're not right there are bodies weapons to try to beat the

are bodies weapons to try to beat the

are bodies weapons to try to beat the virus we have a fever to try and burn it

virus we have a fever to try and burn it

virus we have a fever to try and burn it off you I think that's medically correct

off you I think that's medically correct

off you I think that's medically correct that's the body's natural response with

that's the body's natural response with

that's the body's natural response with a lot of hydrogens and home and with

a lot of hydrogens and home and with

a lot of hydrogens and home and with sleep

sleep

sleep should we just view like if you if

should we just view like if you if

should we just view like if you if you're having symptoms and you're

you're having symptoms and you're

you're having symptoms and you're feeling really tired

feeling really tired

feeling really tired does it help at all to say this isn't

does it help at all to say this isn't

does it help at all to say this isn't the bug this is me and to listen to your

the bug this is me and to listen to your

the bug this is me and to listen to your body into it and so just and to get or

body into it and so just and to get or

body into it and so just and to get or the sleep you down more can I think it's

the sleep you down more can I think it's

the sleep you down more can I think it's a beautiful example and it's another

a beautiful example and it's another

a beautiful example and it's another demonstration of that relationship that

demonstration of that relationship that

demonstration of that relationship that we spoke about I think everyone knows

we spoke about I think everyone knows

we spoke about I think everyone knows that when you get sick or you get a

that when you get sick or you get a

that when you get sick or you get a common cold what you really want to do

common cold what you really want to do

common cold what you really want to do is just curl up in bed and and sort of

is just curl up in bed and and sort of

is just curl up in bed and and sort of sleep sleep it off as it were and in

sleep sleep it off as it were and in

sleep sleep it off as it were and in fact we understand that relationship

fact we understand that relationship

fact we understand that relationship that when you

that when you

that when you I'm infected there are a set of change

I'm infected there are a set of change

I'm infected there are a set of change the immune factor that only go to were

the immune factor that only go to were

the immune factor that only go to were to try and fight these infections but

to try and fight these infections but

to try and fight these infections but they actually will signal to sleep that

they actually will signal to sleep that

they actually will signal to sleep that sleep in it's in in terms of its

sleep in it's in in terms of its

sleep in it's in in terms of its duration is needed in greater amounts in

duration is needed in greater amounts in

duration is needed in greater amounts in fact there are immune factors that are

fact there are immune factors that are

fact there are immune factors that are sleeps stimulating factors because the

sleeps stimulating factors because the

sleeps stimulating factors because the body knows that the best effort sort of

body knows that the best effort sort of

body knows that the best effort sort of the most empowered custom that it can

the most empowered custom that it can

the most empowered custom that it can call up in its weaponry defense against

call up in its weaponry defense against

call up in its weaponry defense against infection is this thing called sleep and

infection is this thing called sleep and

infection is this thing called sleep and that's why we actually feel as though we

that's why we actually feel as though we

that's why we actually feel as though we want to sleep more it's not just because

want to sleep more it's not just because

want to sleep more it's not just because we're at home and we're not at work and

we're at home and we're not at work and

we're at home and we're not at work and we have the chance to sleep more it's

we have the chance to sleep more it's

we have the chance to sleep more it's that your immune system is actually

that your immune system is actually

that your immune system is actually co-opting and bringing sleep into the

co-opting and bringing sleep into the

co-opting and bringing sleep into the equation to help fight that infection

equation to help fight that infection

equation to help fight that infection because sleep is so powerful in that

because sleep is so powerful in that

because sleep is so powerful in that regard they're given all these reasons

regard they're given all these reasons

regard they're given all these reasons why we need more sleep now than ever

why we need more sleep now than ever

why we need more sleep now than ever behaves talk to us about how how to get

behaves talk to us about how how to get

behaves talk to us about how how to get it what are you're putting on top tips

it what are you're putting on top tips

it what are you're putting on top tips on how someone can get a really great

on how someone can get a really great

on how someone can get a really great night's sleep

night's sleep

night's sleep yeah I think beyond the typical what we

yeah I think beyond the typical what we

yeah I think beyond the typical what we call sleep hygiene factors such as

call sleep hygiene factors such as

call sleep hygiene factors such as controlling your light in the evening

controlling your light in the evening

controlling your light in the evening making your room a cool place also being

making your room a cool place also being

making your room a cool place also being mindful of caffeine and all like give

mindful of caffeine and all like give

mindful of caffeine and all like give three tips for what to do if you've had

three tips for what to do if you've had

three tips for what to do if you've had a bad night of sleep and then if you're

a bad night of sleep and then if you're

a bad night of sleep and then if you're still struggling with sleep three tips

still struggling with sleep three tips

still struggling with sleep three tips for perhaps how to better manage that um

for perhaps how to better manage that um

for perhaps how to better manage that um so firstly if you're coming off a bad

so firstly if you're coming off a bad

so firstly if you're coming off a bad night of sleep the first thing and this

night of sleep the first thing and this

night of sleep the first thing and this may sound counterintuitive particularly

may sound counterintuitive particularly

may sound counterintuitive particularly coming from someone like me is not to

coming from someone like me is not to

coming from someone like me is not to sleep in the next day you resist the

sleep in the next day you resist the

sleep in the next day you resist the urge to sleep in wake up at your normal

urge to sleep in wake up at your normal

urge to sleep in wake up at your normal time and there are two reasons for that

time and there are two reasons for that

time and there are two reasons for that firstly your body has a 24-hour clock

firstly your body has a 24-hour clock

firstly your body has a 24-hour clock and it expects regularity and it thrives

and it expects regularity and it thrives

and it expects regularity and it thrives best on regularity and if you start to

best on regularity and if you start to

best on regularity and if you start to change your wakeup time you will confuse

change your wakeup time you will confuse

change your wakeup time you will confuse that 24-hour clock so try not to confuse

that 24-hour clock so try not to confuse

that 24-hour clock so try not to confuse it wake up at the same time even a

it wake up at the same time even a

it wake up at the same time even a a bad night of sleep the other reason is

a bad night of sleep the other reason is

a bad night of sleep the other reason is that if you sleep in late you're

that if you sleep in late you're

that if you sleep in late you're probably not going to feel sleepy until

probably not going to feel sleepy until

probably not going to feel sleepy until later that following evening so once

later that following evening so once

later that following evening so once again you start to drift forward in time

again you start to drift forward in time

again you start to drift forward in time the second piece of advice that relates

the second piece of advice that relates

the second piece of advice that relates to that don't necessarily go to bed any

to that don't necessarily go to bed any

to that don't necessarily go to bed any earlier than you would otherwise

earlier than you would otherwise

earlier than you would otherwise because sometimes if you do that even if

because sometimes if you do that even if

because sometimes if you do that even if you're feeling quite sleepy you can then

you're feeling quite sleepy you can then

you're feeling quite sleepy you can then lie in bed and you can start to toss and

lie in bed and you can start to toss and

lie in bed and you can start to toss and turn so try to push through until your

turn so try to push through until your

turn so try to push through until your standard bedtime that following evening

standard bedtime that following evening

standard bedtime that following evening the final piece of advice after a bad

the final piece of advice after a bad

the final piece of advice after a bad night of sleep is resist the urge to nap

night of sleep is resist the urge to nap

night of sleep is resist the urge to nap during the day now if you are healthy

during the day now if you are healthy

during the day now if you are healthy good sleeper and you can nap regularly

good sleeper and you can nap regularly

good sleeper and you can nap regularly then naps are just fine but if you are

then naps are just fine but if you are

then naps are just fine but if you are struggling with sleep and have had a bad

struggling with sleep and have had a bad

struggling with sleep and have had a bad night of sleep

night of sleep

night of sleep try not to nap especially late in the

try not to nap especially late in the

try not to nap especially late in the afternoon because you can think of naps

afternoon because you can think of naps

afternoon because you can think of naps in that situation almost like snacking

in that situation almost like snacking

in that situation almost like snacking before a main meal if you have a snack

before a main meal if you have a snack

before a main meal if you have a snack you're not going to have the same

you're not going to have the same

you're not going to have the same appetite to try and sort of consume that

appetite to try and sort of consume that

appetite to try and sort of consume that main meal and the same is true if you

main meal and the same is true if you

main meal and the same is true if you start to snack with a nap just before

start to snack with a nap just before

start to snack with a nap just before your main sleep so try to resist that

your main sleep so try to resist that

your main sleep so try to resist that what to do if you are still struggling

what to do if you are still struggling

what to do if you are still struggling with sleep I think the first thing is if

with sleep I think the first thing is if

with sleep I think the first thing is if you're in bed and you've been awake for

you're in bed and you've been awake for

you're in bed and you've been awake for let's say 20 or 30 minutes perhaps the

let's say 20 or 30 minutes perhaps the

let's say 20 or 30 minutes perhaps the advice is take a break stop trying to

advice is take a break stop trying to

advice is take a break stop trying to fight sleep because typically the harder

fight sleep because typically the harder

fight sleep because typically the harder that we try to force ourselves to sleep

that we try to force ourselves to sleep

that we try to force ourselves to sleep the more stressed and anxious that we

the more stressed and anxious that we

the more stressed and anxious that we become and the further that we push

become and the further that we push

become and the further that we push sleep away from us and you know it's

sleep away from us and you know it's

sleep away from us and you know it's it's a little bit like trying to

it's a little bit like trying to

it's a little bit like trying to remember a name where you're sort of the

remember a name where you're sort of the

remember a name where you're sort of the harder you think the the less likely it

harder you think the the less likely it

harder you think the the less likely it is that you are to recall that name

is that you are to recall that name

is that you are to recall that name don't try to step away from that again I

don't try to step away from that again I

don't try to step away from that again I think the advice here would be you would

think the advice here would be you would

think the advice here would be you would never sit at the dinner table waiting to

never sit at the dinner table waiting to

never sit at the dinner table waiting to get hungry so why would you lie in bed

get hungry so why would you lie in bed

get hungry so why would you lie in bed waiting to get sleepy and the answer is

waiting to get sleepy and the answer is

waiting to get sleepy and the answer is that you shouldn't I'll just get out of

that you shouldn't I'll just get out of

that you shouldn't I'll just get out of bed go and do something different in dim

bed go and do something different in dim

bed go and do something different in dim light read a book listen to a podcast

light read a book listen to a podcast

light read a book listen to a podcast only return to bed when you're sleepy

only return to bed when you're sleepy

only return to bed when you're sleepy and that way you'll read

and that way you'll read

and that way you'll read the association that your bed is the

the association that your bed is the

the association that your bed is the place of sleep refusing listen to a few

place of sleep refusing listen to a few

place of sleep refusing listen to a few TED Talks I will put you to sleep okay

TED Talks I will put you to sleep okay

TED Talks I will put you to sleep okay yeah yeah my voice I think and my inane

yeah yeah my voice I think and my inane

yeah yeah my voice I think and my inane words are usually the best sort of

words are usually the best sort of

words are usually the best sort of soporific name known to err to women and

soporific name known to err to women and

soporific name known to err to women and men and I think the last two pieces of

men and I think the last two pieces of

men and I think the last two pieces of advice beyond and that really is a

advice beyond and that really is a

advice beyond and that really is a powerful one is is just please stop give

powerful one is is just please stop give

powerful one is is just please stop give yourself a break and stop trying that

yourself a break and stop trying that

yourself a break and stop trying that can be really helpful because you know

can be really helpful because you know

can be really helpful because you know otherwise if you're in bed you're

otherwise if you're in bed you're

otherwise if you're in bed you're stressed and ruminated you're teaching

stressed and ruminated you're teaching

stressed and ruminated you're teaching your brain that this thing called the

your brain that this thing called the

your brain that this thing called the bed is the place with where instead we

bed is the place with where instead we

bed is the place with where instead we train it to when you return understand

train it to when you return understand

train it to when you return understand that the bed is the place where you

that the bed is the place where you

that the bed is the place where you always sleep when you have confidence in

always sleep when you have confidence in

always sleep when you have confidence in sleeping the last two pieces of advice

sleeping the last two pieces of advice

sleeping the last two pieces of advice have a winddown routine I think many of

have a winddown routine I think many of

have a winddown routine I think many of us have this idea that's the perhaps

us have this idea that's the perhaps

us have this idea that's the perhaps should be like a light switch that we

should be like a light switch that we

should be like a light switch that we get into bed and we can just go from a

get into bed and we can just go from a

get into bed and we can just go from a one to a zero that it's a binary that we

one to a zero that it's a binary that we

one to a zero that it's a binary that we can just switch off and instantly fall

can just switch off and instantly fall

can just switch off and instantly fall asleep the typically is not like that

asleep the typically is not like that

asleep the typically is not like that sleep is much more like trying to land a

sleep is much more like trying to land a

sleep is much more like trying to land a plane that you've got to gradually give

plane that you've got to gradually give

plane that you've got to gradually give it time to descend down onto that terra

it time to descend down onto that terra

it time to descend down onto that terra firma of good sleep and the faster that

firma of good sleep and the faster that

firma of good sleep and the faster that you're going in terms of the mind the

you're going in terms of the mind the

you're going in terms of the mind the longer that you need to give and the

longer that you need to give and the

longer that you need to give and the mind to sort of gradually come back down

mind to sort of gradually come back down

mind to sort of gradually come back down into sleep do the Wow meditation is

into sleep do the Wow meditation is

into sleep do the Wow meditation is useful also taking a hot bath or a

useful also taking a hot bath or a

useful also taking a hot bath or a shower having some kind of ritual and

shower having some kind of ritual and

shower having some kind of ritual and that's useful by the way not just

that's useful by the way not just

that's useful by the way not just because a hot bath will relax you but we

because a hot bath will relax you but we

because a hot bath will relax you but we also have this science and sleep called

also have this science and sleep called

also have this science and sleep called the warm bath effect where as you come

the warm bath effect where as you come

the warm bath effect where as you come out of the bath and although the blood

out of the bath and although the blood

out of the bath and although the blood has come to the surface of your skin and

has come to the surface of your skin and

has come to the surface of your skin and when you get out you radiate all of the

when you get out you radiate all of the

when you get out you radiate all of the heat out of your body so your core body

heat out of your body so your core body

heat out of your body so your core body temperature actually drops and that's

temperature actually drops and that's

temperature actually drops and that's actually good for sleep it helps you

actually good for sleep it helps you

actually good for sleep it helps you fall asleep faster and stay asleep and

fall asleep faster and stay asleep and

fall asleep faster and stay asleep and more deeply the last quick point I would

more deeply the last quick point I would

more deeply the last quick point I would make if you are struggling with sleep

make if you are struggling with sleep

make if you are struggling with sleep and it's a simple tip that can be

and it's a simple tip that can be

and it's a simple tip that can be effective remove all clock faces from

effective remove all clock faces from

effective remove all clock faces from the bedroom it's fine to have an alarm

the bedroom it's fine to have an alarm

the bedroom it's fine to have an alarm clock but try to

clock but try to

clock but try to take away any information about time

take away any information about time

take away any information about time because if you're struggling with sleep

because if you're struggling with sleep

because if you're struggling with sleep knowing that it's 2:15 a.m. or 4 a.m.

knowing that it's 2:15 a.m. or 4 a.m.

knowing that it's 2:15 a.m. or 4 a.m. it's not going to help you so remove

it's not going to help you so remove

it's not going to help you so remove those from the bedroom the last thing I

those from the bedroom the last thing I

those from the bedroom the last thing I would note by the way is that if these

would note by the way is that if these

would note by the way is that if these things are not working well for you and

things are not working well for you and

things are not working well for you and this is tip from a wonderful sleep

this is tip from a wonderful sleep

this is tip from a wonderful sleep clinician called Michael grander 5

clinician called Michael grander 5

clinician called Michael grander 5 minute an athletic coach trying to give

minute an athletic coach trying to give

minute an athletic coach trying to give you tips for improvement but you have a

you tips for improvement but you have a

you tips for improvement but you have a sprained ankle

sprained ankle

sprained ankle then nothing I can tell you is going to

then nothing I can tell you is going to

then nothing I can tell you is going to be useful until you fix that that

be useful until you fix that that

be useful until you fix that that sprained ankle and what I mean here is

sprained ankle and what I mean here is

sprained ankle and what I mean here is that if these things aren't working for

that if these things aren't working for

that if these things aren't working for you it could be that you have an

you it could be that you have an

you it could be that you have an underlying sleep disorder and if that's

underlying sleep disorder and if that's

underlying sleep disorder and if that's the case these tips really aren't going

the case these tips really aren't going

the case these tips really aren't going to be effective until you go and connect

to be effective until you go and connect

to be effective until you go and connect with the doctor and see if you have an

with the doctor and see if you have an

with the doctor and see if you have an underlying sleep disorder that has been

underlying sleep disorder that has been

underlying sleep disorder that has been undiagnosed Whitney oh there are a lot

undiagnosed Whitney oh there are a lot

undiagnosed Whitney oh there are a lot of people chiming in with questions all

of people chiming in with questions all

of people chiming in with questions all over the world and like there are a

over the world and like there are a

over the world and like there are a number of our viewers who are really

number of our viewers who are really

number of our viewers who are really appreciating what you're saying and are

appreciating what you're saying and are

appreciating what you're saying and are struggling with sleep themselves and and

struggling with sleep themselves and and

struggling with sleep themselves and and one of the questions we've seen is

one of the questions we've seen is

one of the questions we've seen is around stress as it relates to our sleep

around stress as it relates to our sleep

around stress as it relates to our sleep cycles and our dreams also just what

cycles and our dreams also just what

cycles and our dreams also just what impact can stress have on the kinds of

impact can stress have on the kinds of

impact can stress have on the kinds of dreams we have and and are our sleep

dreams we have and and are our sleep

dreams we have and and are our sleep cycles in general so stress within the

cycles in general so stress within the

cycles in general so stress within the body causes a number of different

body causes a number of different

body causes a number of different changes one of the things that stress

changes one of the things that stress

changes one of the things that stress will do is elevate a hormone called

will do is elevate a hormone called

will do is elevate a hormone called cortisol which it's often thought of as

cortisol which it's often thought of as

cortisol which it's often thought of as not just an activating hormone but also

not just an activating hormone but also

not just an activating hormone but also a stress-related hormone and typically

a stress-related hormone and typically

a stress-related hormone and typically as we try to fall asleep

as we try to fall asleep

as we try to fall asleep cortisol should actually be decreasing

cortisol should actually be decreasing

cortisol should actually be decreasing beautifully and it should fall to almost

beautifully and it should fall to almost

beautifully and it should fall to almost its lowest point right around the time

its lowest point right around the time

its lowest point right around the time when we're trying to fall asleep and so

when we're trying to fall asleep and so

when we're trying to fall asleep and so if were stressed and if you in fact look

if were stressed and if you in fact look

if were stressed and if you in fact look at the disorder of insomnia people start

at the disorder of insomnia people start

at the disorder of insomnia people start to decline in their cortisol like a

to decline in their cortisol like a

to decline in their cortisol like a healthy sleeper would do but just around

healthy sleeper would do but just around

healthy sleeper would do but just around the bedroom period where you're starting

the bedroom period where you're starting

the bedroom period where you're starting to think about going to sleep cortisol

to think about going to sleep cortisol

to think about going to sleep cortisol actually starts to spike back up again

actually starts to spike back up again

actually starts to spike back up again and that can prevent people from falling

and that can prevent people from falling

and that can prevent people from falling asleep it's what we call sleep onset

asleep it's what we call sleep onset

asleep it's what we call sleep onset insomnia

insomnia

insomnia cortisol is one of the ingredients that

cortisol is one of the ingredients that

cortisol is one of the ingredients that can impact our sleep in our sleep cycles

can impact our sleep in our sleep cycles

can impact our sleep in our sleep cycles the other factor is the nervous system

the other factor is the nervous system

the other factor is the nervous system in the body and in fact we have two

in the body and in fact we have two

in the body and in fact we have two branches of your automatic nervous

branches of your automatic nervous

branches of your automatic nervous system we have the fight-or-flight

system we have the fight-or-flight

system we have the fight-or-flight wrench and then we have the more calming

wrench and then we have the more calming

wrench and then we have the more calming what we call the rest or digest branch

what we call the rest or digest branch

what we call the rest or digest branch of the nervous system and when we become

of the nervous system and when we become

of the nervous system and when we become stressed and anxious we shift over more

stressed and anxious we shift over more

stressed and anxious we shift over more into that sort of fight or flight

into that sort of fight or flight

into that sort of fight or flight situation of the nervous system and we

situation of the nervous system and we

situation of the nervous system and we also know that that means the depa

also know that that means the depa

also know that that means the depa am pinned down in order to stay asleep I

am pinned down in order to stay asleep I

am pinned down in order to stay asleep I think some people have had that

think some people have had that

think some people have had that experience were that if mentally or even

experience were that if mentally or even

experience were that if mentally or even in your eyes you feel tired and you know

in your eyes you feel tired and you know

in your eyes you feel tired and you know that you're tired but there's just

that you're tired but there's just

that you're tired but there's just something about you know your heart rate

something about you know your heart rate

something about you know your heart rate and just the bodily stress despite the

and just the bodily stress despite the

and just the bodily stress despite the mind being tired that is preventing your

mind being tired that is preventing your

mind being tired that is preventing your body from falling asleep how do we think

body from falling asleep how do we think

body from falling asleep how do we think about changing those well as I mentioned

about changing those well as I mentioned

about changing those well as I mentioned you know the hot bath effect can help

you know the hot bath effect can help

you know the hot bath effect can help meditation they'll has also been proven

meditation they'll has also been proven

meditation they'll has also been proven to be very useful meditation that

to be very useful meditation that

to be very useful meditation that actually tries to shift you over into

actually tries to shift you over into

actually tries to shift you over into that more quiescent state of the nervous

that more quiescent state of the nervous

that more quiescent state of the nervous system and in people with insomnia and

system and in people with insomnia and

system and in people with insomnia and mindfulness meditation techniques have

mindfulness meditation techniques have

mindfulness meditation techniques have proven useful it reduces the time it

proven useful it reduces the time it

proven useful it reduces the time it takes them to actually fall asleep so

takes them to actually fall asleep so

takes them to actually fall asleep so those are some of the ways that we can

those are some of the ways that we can

those are some of the ways that we can think about both how the stress impacts

think about both how the stress impacts

think about both how the stress impacts our sleep and perhaps how we can try to

our sleep and perhaps how we can try to

our sleep and perhaps how we can try to combat it and and to the point about

combat it and and to the point about

combat it and and to the point about dreams do you find that stress also has

dreams do you find that stress also has

dreams do you find that stress also has an impact on the types of dreams that we

an impact on the types of dreams that we

an impact on the types of dreams that we have it does seem to have a relationship

have it does seem to have a relationship

have it does seem to have a relationship and perhaps the best demonstration of

and perhaps the best demonstration of

and perhaps the best demonstration of this is an extreme form of that which is

this is an extreme form of that which is

this is an extreme form of that which is a condition called PTSD or

a condition called PTSD or

a condition called PTSD or post-traumatic stress disorder where

post-traumatic stress disorder where

post-traumatic stress disorder where people have incredibly difficult

people have incredibly difficult

people have incredibly difficult traumatic experiences and stress and

traumatic experiences and stress and

traumatic experiences and stress and what we commonly see there is a

what we commonly see there is a

what we commonly see there is a consequence of repetitive nightmares

consequence of repetitive nightmares

consequence of repetitive nightmares in fact it forms part of the diagnostic

in fact it forms part of the diagnostic

in fact it forms part of the diagnostic criteria for you to receive a diagnosis

criteria for you to receive a diagnosis

criteria for you to receive a diagnosis of PTSD so there is certainly some think

of PTSD so there is certainly some think

of PTSD so there is certainly some think about our emotional waking life that

about our emotional waking life that

about our emotional waking life that sort of bleeds over it's almost the red

sort of bleeds over it's almost the red

sort of bleeds over it's almost the red thread narrative that transitions into

thread narrative that transitions into

thread narrative that transitions into our sleeping life and specifically our

our sleeping life and specifically our

our sleeping life and specifically our dreaming life

dreaming life

dreaming life and we do know however a study published

and we do know however a study published

and we do know however a study published some years ago now demonstrating that if

some years ago now demonstrating that if

some years ago now demonstrating that if people are dreaming are particularly

people are dreaming are particularly

people are dreaming are particularly dreaming about some of those difficult

dreaming about some of those difficult

dreaming about some of those difficult traumatic experiences it can actually be

traumatic experiences it can actually be

traumatic experiences it can actually be beneficial that it leads to clinical

beneficial that it leads to clinical

beneficial that it leads to clinical resolution of things such as depression

resolution of things such as depression

resolution of things such as depression and trauma and bereavement so there is a

and trauma and bereavement so there is a

and trauma and bereavement so there is a relationship between our waking life in

relationship between our waking life in

relationship between our waking life in our Dreaming life when it comes to

our Dreaming life when it comes to

our Dreaming life when it comes to emotional health and we do think that

emotional health and we do think that

emotional health and we do think that sleep and particularly dream sleep plays

sleep and particularly dream sleep plays

sleep and particularly dream sleep plays a form of a sort of mental health in

a form of a sort of mental health in

a form of a sort of mental health in that regard and sort of dissipating and

that regard and sort of dissipating and

that regard and sort of dissipating and removing some of that emotional stress

removing some of that emotional stress

removing some of that emotional stress that definitely explains some of the

that definitely explains some of the

that definitely explains some of the unusual dreams I've been having and I

unusual dreams I've been having and I

unusual dreams I've been having and I imagine it'll be helpful for some of our

imagine it'll be helpful for some of our

imagine it'll be helpful for some of our viewers who have also been having odd

viewers who have also been having odd

viewers who have also been having odd dreams so I'll be back later with other

dreams so I'll be back later with other

dreams so I'll be back later with other other questions that's good

other questions that's good

other questions that's good talk a bit Matt about just that the role

talk a bit Matt about just that the role

talk a bit Matt about just that the role of greens on sleep and like so many

of greens on sleep and like so many

of greens on sleep and like so many people the news is so interesting right

people the news is so interesting right

people the news is so interesting right now your instinct is to take your phone

now your instinct is to take your phone

now your instinct is to take your phone or whatever to your bedside you know

or whatever to your bedside you know

or whatever to your bedside you know check it check out the news lastly at

check it check out the news lastly at

check it check out the news lastly at night whatever is there evidence about

night whatever is there evidence about

night whatever is there evidence about this about whether that's advisable or

this about whether that's advisable or

this about whether that's advisable or not so I think there is a feeling in the

not so I think there is a feeling in the

not so I think there is a feeling in the sleep science community of course that

sleep science community of course that

sleep science community of course that the invasion of technology into the

the invasion of technology into the

the invasion of technology into the bedroom hasn't necessarily been a good

bedroom hasn't necessarily been a good

bedroom hasn't necessarily been a good thing technology has done wonderful

thing technology has done wonderful

thing technology has done wonderful things for us is the enhancement and

things for us is the enhancement and

things for us is the enhancement and improvement of our sleep one of them I

improvement of our sleep one of them I

improvement of our sleep one of them I think at this stage it's probably not I

think at this stage it's probably not I

think at this stage it's probably not I think in the future it actually will be

think in the future it actually will be

think in the future it actually will be but you mentioned the sort of the use of

but you mentioned the sort of the use of

but you mentioned the sort of the use of of screens and phones in perhaps the

of screens and phones in perhaps the

of screens and phones in perhaps the hour before bed or even once we get into

hour before bed or even once we get into

hour before bed or even once we get into bed I don't think that's advisable

bed I don't think that's advisable

bed I don't think that's advisable firstly there is a concern about the

firstly there is a concern about the

firstly there is a concern about the blue light that comes from some of these

blue light that comes from some of these

blue light that comes from some of these devices and that blue light will

devices and that blue light will

devices and that blue light will typically stamp the breaks on the

typically stamp the breaks on the

typically stamp the breaks on the release of a hormone that we call

release of a hormone that we call

release of a hormone that we call melatonin and melatonin is a hormone

melatonin and melatonin is a hormone

melatonin and melatonin is a hormone that signals to your brain and your body

that signals to your brain and your body

that signals to your brain and your body that it's nighttime that its darkness

that it's nighttime that its darkness

that it's nighttime that its darkness and we need that signal of darkness

and we need that signal of darkness

and we need that signal of darkness to enable the healthy timing of our

to enable the healthy timing of our

to enable the healthy timing of our sleep and in some ways we are a dark

sleep and in some ways we are a dark

sleep and in some ways we are a dark deprived Society in this modern era but

deprived Society in this modern era but

deprived Society in this modern era but if you look at the evidence there is

if you look at the evidence there is

if you look at the evidence there is some evidence that those screens can

some evidence that those screens can

some evidence that those screens can actually change our sleep patterns but

actually change our sleep patterns but

actually change our sleep patterns but more recently I think that that's been

more recently I think that that's been

more recently I think that that's been debated what I do think perhaps is the

debated what I do think perhaps is the

debated what I do think perhaps is the greater impact of technology is less so

greater impact of technology is less so

greater impact of technology is less so with the blue light coming from these

with the blue light coming from these

with the blue light coming from these devices but more so the the the

devices but more so the the the

devices but more so the the the activation the physiological activation

activation the physiological activation

activation the physiological activation that these devices trigger and we know

that these devices trigger and we know

that these devices trigger and we know firstly that if you're using your phone

firstly that if you're using your phone

firstly that if you're using your phone it can cause something called sleep

it can cause something called sleep

it can cause something called sleep procrastination if it was actually a

procrastination if it was actually a

procrastination if it was actually a thing where you get into bed you are

thing where you get into bed you are

thing where you get into bed you are tired you're sleepy you could easily

tired you're sleepy you could easily

tired you're sleepy you could easily fall asleep but you think well I'll just

fall asleep but you think well I'll just

fall asleep but you think well I'll just am I'll just check Facebook one less

am I'll just check Facebook one less

am I'll just check Facebook one less time or I'll just send that quick tweet

time or I'll just send that quick tweet

time or I'll just send that quick tweet and I'll just sort of go online and

and I'll just sort of go online and

and I'll just sort of go online and order a few of those things that I need

order a few of those things that I need

order a few of those things that I need and then you look up and it's 30 minutes

and then you look up and it's 30 minutes

and then you look up and it's 30 minutes later and now you're deficient by half

later and now you're deficient by half

later and now you're deficient by half an hour in terms of your sleep the other

an hour in terms of your sleep the other

an hour in terms of your sleep the other thing that these devices can do though

thing that these devices can do though

thing that these devices can do though is on the back end of sleep if we bring

is on the back end of sleep if we bring

is on the back end of sleep if we bring those devices into the bedroom a lot of

those devices into the bedroom a lot of

those devices into the bedroom a lot of us I think the first thing that we do

us I think the first thing that we do

us I think the first thing that we do when we wake up in the morning is we

when we wake up in the morning is we

when we wake up in the morning is we swipe right and then all of a sudden

swipe right and then all of a sudden

swipe right and then all of a sudden this sort of tsunami of anxiety comes

this sort of tsunami of anxiety comes

this sort of tsunami of anxiety comes flooding in and that trains our brain to

flooding in and that trains our brain to

flooding in and that trains our brain to essentially expect that sort of stress

essentially expect that sort of stress

essentially expect that sort of stress every single morning it's what we call

every single morning it's what we call

every single morning it's what we call anticipatory anxiety and I think a good

anticipatory anxiety and I think a good

anticipatory anxiety and I think a good example of this would be if you have to

example of this would be if you have to

example of this would be if you have to wake up for an early morning flight and

wake up for an early morning flight and

wake up for an early morning flight and you know that it's critical but you have

you know that it's critical but you have

you know that it's critical but you have a job interview there's just something

a job interview there's just something

a job interview there's just something about your sleep not as it's intrusive

about your sleep not as it's intrusive

about your sleep not as it's intrusive and having your phone next to your bed

and having your phone next to your bed

and having your phone next to your bed is a sort of a diet version of that and

is a sort of a diet version of that and

is a sort of a diet version of that and sort of a li te version of that but it's

sort of a li te version of that but it's

sort of a li te version of that but it's still present and it still affects sleep

still present and it still affects sleep

still present and it still affects sleep so if you can a good piece of advice is

so if you can a good piece of advice is

so if you can a good piece of advice is try not to check your phone for let's

try not to check your phone for let's

try not to check your phone for let's say just the first five minutes of the

say just the first five minutes of the

say just the first five minutes of the day if you can just sort of hold off and

day if you can just sort of hold off and

day if you can just sort of hold off and you can push that distance of

you can push that distance of

you can push that distance of a little bit further so you don't train

a little bit further so you don't train

a little bit further so you don't train your brain to think okay every night

your brain to think okay every night

your brain to think okay every night when I go to bed the first thing I'm

when I go to bed the first thing I'm

when I go to bed the first thing I'm going to be doing is receiving anxiety

going to be doing is receiving anxiety

going to be doing is receiving anxiety in the morning you mentioned melatonin

in the morning you mentioned melatonin

in the morning you mentioned melatonin some people are aware by it as a natural

some people are aware by it as a natural

some people are aware by it as a natural remedy do recommend its use for some

remedy do recommend its use for some

remedy do recommend its use for some people for anyway well man Onan isn't

people for anyway well man Onan isn't

people for anyway well man Onan isn't actually a sleep inducing chemical at

actually a sleep inducing chemical at

actually a sleep inducing chemical at least so far looking at the data it's a

least so far looking at the data it's a

least so far looking at the data it's a sleep timing hormone so it helps us

sleep timing hormone so it helps us

sleep timing hormone so it helps us regulate when the brain is told to go to

regulate when the brain is told to go to

regulate when the brain is told to go to sleep to think of melatonin your to

sleep to think of melatonin your to

sleep to think of melatonin your to consider let's see the hundred meter

consider let's see the hundred meter

consider let's see the hundred meter race at the Olympics melatonin is the

race at the Olympics melatonin is the

race at the Olympics melatonin is the starting official that sort of begins

starting official that sort of begins

starting official that sort of begins the gun that starts the great sleep race

the gun that starts the great sleep race

the gun that starts the great sleep race but that's starting official with the

but that's starting official with the

but that's starting official with the sort of the starting pistol they don't

sort of the starting pistol they don't

sort of the starting pistol they don't participate in the sleep race itself

participate in the sleep race itself

participate in the sleep race itself that's a different set of chemicals so

that's a different set of chemicals so

that's a different set of chemicals so if you're transitioning between

if you're transitioning between

if you're transitioning between different time zones

different time zones

different time zones that's certainly when melatonin can be

that's certainly when melatonin can be

that's certainly when melatonin can be useful to help sort of give your signal

useful to help sort of give your signal

useful to help sort of give your signal sorry give the brain the signal back of

sorry give the brain the signal back of

sorry give the brain the signal back of when it should be night and day for most

when it should be night and day for most

when it should be night and day for most people though melatonin isn't

people though melatonin isn't

people though melatonin isn't necessarily efficacious for improving

necessarily efficacious for improving

necessarily efficacious for improving their sleep as we get older and the

their sleep as we get older and the

their sleep as we get older and the amount of melatonin that we start to

amount of melatonin that we start to

amount of melatonin that we start to release does actually decrease in total

release does actually decrease in total

release does actually decrease in total across the night and that's where I

across the night and that's where I

across the night and that's where I think some of the evidence is actually

think some of the evidence is actually

think some of the evidence is actually interesting it does seem to provide a

interesting it does seem to provide a

interesting it does seem to provide a benefit the one thing I would note is at

benefit the one thing I would note is at

benefit the one thing I would note is at least here in America what has to be a

least here in America what has to be a

least here in America what has to be a little bit careful because melatonin is

little bit careful because melatonin is

little bit careful because melatonin is not regulated by the FDA and because

not regulated by the FDA and because

not regulated by the FDA and because it's over-the-counter there was a study

it's over-the-counter there was a study

it's over-the-counter there was a study that looked at different brand print

that looked at different brand print

that looked at different brand print sort of vendors of Merit only if it is

sort of vendors of Merit only if it is

sort of vendors of Merit only if it is that relative to what it said on the

that relative to what it said on the

that relative to what it said on the bottle there was somewhere between

bottle there was somewhere between

bottle there was somewhere between eighty percent less um or almost four

eighty percent less um or almost four

eighty percent less um or almost four hundred and sixty percent more a

hundred and sixty percent more a

hundred and sixty percent more a melatonin relative to what was suggested

melatonin relative to what was suggested

melatonin relative to what was suggested so I think one needs to be a little bit

so I think one needs to be a little bit

so I think one needs to be a little bit careful for that what would be the dose

careful for that what would be the dose

careful for that what would be the dose well it's usually a lot less

well it's usually a lot less

well it's usually a lot less most people some people will take five

most people some people will take five

most people some people will take five milligrams or ten milligram thinking

milligrams or ten milligram thinking

milligrams or ten milligram thinking that more is better which is very

that more is better which is very

that more is better which is very natural thing to do with with

natural thing to do with with

natural thing to do with with supplements that's not really the case

supplements that's not really the case

supplements that's not really the case with melatonin that he's have shown that

with melatonin that he's have shown that

with melatonin that he's have shown that really the the effect if there is one is

really the the effect if there is one is

really the the effect if there is one is best at something like point five

best at something like point five

best at something like point five milligrams or even less than that though

milligrams or even less than that though

milligrams or even less than that though okay Matt is that just two to four when

okay Matt is that just two to four when

okay Matt is that just two to four when you're changing time zones or is that do

you're changing time zones or is that do

you're changing time zones or is that do you think that's possibly effective for

you think that's possibly effective for

you think that's possibly effective for someone to take regularly well I think

someone to take regularly well I think

someone to take regularly well I think if you are perhaps someone who is a

if you are perhaps someone who is a

if you are perhaps someone who is a night owl so what we have are what we

night owl so what we have are what we

night owl so what we have are what we call chrono types there are you an

call chrono types there are you an

call chrono types there are you an evening type are you a morning type are

evening type are you a morning type are

evening type are you a morning type are you somewhere in between and in some

you somewhere in between and in some

you somewhere in between and in some ways that's actually quite genetically

ways that's actually quite genetically

ways that's actually quite genetically determined so you don't really get a

determined so you don't really get a

determined so you don't really get a choice so much as to whether you're a

choice so much as to whether you're a

choice so much as to whether you're a morning type or an evening type now in

morning type or an evening type now in

morning type or an evening type now in evening types I would like to go to bed

evening types I would like to go to bed

evening types I would like to go to bed late and wake up late their melatonin

late and wake up late their melatonin

late and wake up late their melatonin rise doesn't normally start to begin

rise doesn't normally start to begin

rise doesn't normally start to begin until let's say ten eleven even midnight

until let's say ten eleven even midnight

until let's say ten eleven even midnight so for those individuals who are trying

so for those individuals who are trying

so for those individuals who are trying to drag themselves back if they have to

to drag themselves back if they have to

to drag themselves back if they have to you know go to work early in the morning

you know go to work early in the morning

you know go to work early in the morning and then they need to get to bed earlier

and then they need to get to bed earlier

and then they need to get to bed earlier than they would otherwise one can try to

than they would otherwise one can try to

than they would otherwise one can try to see if melatonin is beneficial but if

see if melatonin is beneficial but if

see if melatonin is beneficial but if you're young and you're healthy

you're young and you're healthy

you're young and you're healthy melatonin doesn't necessarily seem to be

melatonin doesn't necessarily seem to be

melatonin doesn't necessarily seem to be very effective in terms of helping your

very effective in terms of helping your

very effective in terms of helping your sleep what about any other sort of quote

sleep what about any other sort of quote

sleep what about any other sort of quote natural sleep aids from I don't know

natural sleep aids from I don't know

natural sleep aids from I don't know chamomile tea to alcohol and any other

chamomile tea to alcohol and any other

chamomile tea to alcohol and any other suggestions so for camomile tea we don't

suggestions so for camomile tea we don't

suggestions so for camomile tea we don't have any good evidence people have

have any good evidence people have

have any good evidence people have looked at this and it doesn't seem to

looked at this and it doesn't seem to

looked at this and it doesn't seem to necessarily benefit there may be some

necessarily benefit there may be some

necessarily benefit there may be some ingredients in chamomile that could have

ingredients in chamomile that could have

ingredients in chamomile that could have a benefit but right now no really good

a benefit but right now no really good

a benefit but right now no really good strong evidence that at least I've seen

strong evidence that at least I've seen

strong evidence that at least I've seen you mentioned alcohol and I'm glad you

you mentioned alcohol and I'm glad you

you mentioned alcohol and I'm glad you did because alcohol is perhaps I'm the

did because alcohol is perhaps I'm the

did because alcohol is perhaps I'm the most used sleep aid rather relative to

most used sleep aid rather relative to

most used sleep aid rather relative to at least prescription sleep aids and

at least prescription sleep aids and

at least prescription sleep aids and it's very natural that people

it's very natural that people

it's very natural that people have a nightcap and they'll say it

have a nightcap and they'll say it

have a nightcap and they'll say it really helps me fall asleep faster

really helps me fall asleep faster

really helps me fall asleep faster unfortunately alcohol is the enemy of

unfortunately alcohol is the enemy of

unfortunately alcohol is the enemy of sleep and alcohol will hurt your sleep

sleep and alcohol will hurt your sleep

sleep and alcohol will hurt your sleep in at least 3 different ways but the

in at least 3 different ways but the

in at least 3 different ways but the alcohol is a class of drugs that we call

alcohol is a class of drugs that we call

alcohol is a class of drugs that we call the sedatives and sedation is not sleep

the sedatives and sedation is not sleep

the sedatives and sedation is not sleep but when we have a drink in the evening

but when we have a drink in the evening

but when we have a drink in the evening or a couple of drinks we mistake the

or a couple of drinks we mistake the

or a couple of drinks we mistake the former for the latter and alcohol will

former for the latter and alcohol will

former for the latter and alcohol will actually simply just numb the cortex so

actually simply just numb the cortex so

actually simply just numb the cortex so you're just sedating yourself if I were

you're just sedating yourself if I were

you're just sedating yourself if I were to look at the electrical signature of

to look at the electrical signature of

to look at the electrical signature of your sleep when you've had a normal

your sleep when you've had a normal

your sleep when you've had a normal healthy night of sleep I'd compare it to

healthy night of sleep I'd compare it to

healthy night of sleep I'd compare it to when you've had alcohol it's not the

when you've had alcohol it's not the

when you've had alcohol it's not the same it's a different electrical profile

same it's a different electrical profile

same it's a different electrical profile and the other two dangers regarding

and the other two dangers regarding

and the other two dangers regarding alcohol and sleep is that firstly even

alcohol and sleep is that firstly even

alcohol and sleep is that firstly even if you think you fall asleep faster you

if you think you fall asleep faster you

if you think you fall asleep faster you typically will wake up many more times

typically will wake up many more times

typically will wake up many more times throughout the night what we call sleep

throughout the night what we call sleep

throughout the night what we call sleep fragmentation do you wake up the next

fragmentation do you wake up the next

fragmentation do you wake up the next day and you don't feel as restored by

day and you don't feel as restored by

day and you don't feel as restored by your sleep because your duration of

your sleep because your duration of

your sleep because your duration of sleep the quantity of sleep that you've

sleep the quantity of sleep that you've

sleep the quantity of sleep that you've had may be quite similar but the quality

had may be quite similar but the quality

had may be quite similar but the quality of that sleep in terms of its continuity

of that sleep in terms of its continuity

of that sleep in terms of its continuity is actually significantly worse the

is actually significantly worse the

is actually significantly worse the final thing about alcohol is that it's

final thing about alcohol is that it's

final thing about alcohol is that it's actually very good at blocking your

actually very good at blocking your

actually very good at blocking your dream sleep what we call your rapid eye

dream sleep what we call your rapid eye

dream sleep what we call your rapid eye movement sleep and we know that REM

movement sleep and we know that REM

movement sleep and we know that REM sleep is in for number of different

sleep is in for number of different

sleep is in for number of different funds including mental health and and/or

funds including mental health and and/or

funds including mental health and and/or emotional stability so that's really why

emotional stability so that's really why

emotional stability so that's really why people if they are struggling with sleep

people if they are struggling with sleep

people if they are struggling with sleep and they should re are away from trying

and they should re are away from trying

and they should re are away from trying to use alcohol it's not a sleep aid at

to use alcohol it's not a sleep aid at

to use alcohol it's not a sleep aid at all it's actually going to harm your

all it's actually going to harm your

all it's actually going to harm your sleep and would you make the same

sleep and would you make the same

sleep and would you make the same comments about sleeping pills is that

comments about sleeping pills is that

comments about sleeping pills is that sedation not real belief inducing um it

sedation not real belief inducing um it

sedation not real belief inducing um it is that is the case the the sleeping

is that is the case the the sleeping

is that is the case the the sleeping pills typically that are prescribed

pills typically that are prescribed

pills typically that are prescribed right now are a class of drugs that in

right now are a class of drugs that in

right now are a class of drugs that in fact we call the sedative hypnotics once

fact we call the sedative hypnotics once

fact we call the sedative hypnotics once again their action is they act on the

again their action is they act on the

again their action is they act on the same receptor in the brain that alcohol

same receptor in the brain that alcohol

same receptor in the brain that alcohol does now the way that they sort of

does now the way that they sort of

does now the way that they sort of stimulate and tickle that receptor as it

stimulate and tickle that receptor as it

stimulate and tickle that receptor as it were is a little bit different but

were is a little bit different but

were is a little bit different but in general that's what they're doing -

in general that's what they're doing -

in general that's what they're doing - they're trying to sort of downscale the

they're trying to sort of downscale the

they're trying to sort of downscale the activity in your cortex sort of knock

activity in your cortex sort of knock

activity in your cortex sort of knock out your cortex as it were and what it's

out your cortex as it were and what it's

out your cortex as it were and what it's again you look at the electrical profile

again you look at the electrical profile

again you look at the electrical profile is not the same as normal naturalistic

is not the same as normal naturalistic

is not the same as normal naturalistic sleep that's right you know sorry please

sleep that's right you know sorry please

sleep that's right you know sorry please go on just go say that that's the

go on just go say that that's the

go on just go say that that's the mentioned prescription drugs and that's

mentioned prescription drugs and that's

mentioned prescription drugs and that's the same for over-the-counter sleep aids

the same for over-the-counter sleep aids

the same for over-the-counter sleep aids that even if they they do get you to

that even if they they do get you to

that even if they they do get you to sleep you you they're just not I mean is

sleep you you they're just not I mean is

sleep you you they're just not I mean is there any any value to them at all or

there any any value to them at all or

there any any value to them at all or should you just shun them that they're

should you just shun them that they're

should you just shun them that they're just an illusion that they're giving you

just an illusion that they're giving you

just an illusion that they're giving you leave you're not they're not actually

leave you're not they're not actually

leave you're not they're not actually giving you the beneficiary benefits of

giving you the beneficiary benefits of

giving you the beneficiary benefits of sleep yeah I think that that seems to be

sleep yeah I think that that seems to be

sleep yeah I think that that seems to be the case and it's the reason that back

the case and it's the reason that back

the case and it's the reason that back in 2015 or 16 the American College of

in 2015 or 16 the American College of

in 2015 or 16 the American College of Physicians made really quite a landmark

Physicians made really quite a landmark

Physicians made really quite a landmark recommendation they suggested that based

recommendation they suggested that based

recommendation they suggested that based on the evidence looking at the magnitude

on the evidence looking at the magnitude

on the evidence looking at the magnitude of the benefit that these sleeping pills

of the benefit that these sleeping pills

of the benefit that these sleeping pills have relative to placebo and some of the

have relative to placebo and some of the

have relative to placebo and some of the concerns the health and safety concerns

concerns the health and safety concerns

concerns the health and safety concerns regarding these sleeping pills that they

regarding these sleeping pills that they

regarding these sleeping pills that they must no longer be the first-line

must no longer be the first-line

must no longer be the first-line treatment recommendation for people with

treatment recommendation for people with

treatment recommendation for people with insomnia instead the suggestion was a

insomnia instead the suggestion was a

insomnia instead the suggestion was a treatment called cognitive behavioral

treatment called cognitive behavioral

treatment called cognitive behavioral therapy for insomnia or CBT I and it is

therapy for insomnia or CBT I and it is

therapy for insomnia or CBT I and it is this remarkable behavioral and therapy

this remarkable behavioral and therapy

this remarkable behavioral and therapy and cognitive therapy that's been

and cognitive therapy that's been

and cognitive therapy that's been developed over the past ten or fifteen

developed over the past ten or fifteen

developed over the past ten or fifteen years and it seems to be if you put it

years and it seems to be if you put it

years and it seems to be if you put it sort of head-to-head with sleeping pills

sort of head-to-head with sleeping pills

sort of head-to-head with sleeping pills I'm almost like a Coke Pepsi challenge

I'm almost like a Coke Pepsi challenge

I'm almost like a Coke Pepsi challenge and it is just as effective as sleeping

and it is just as effective as sleeping

and it is just as effective as sleeping pills in the short-term but what's

pills in the short-term but what's

pills in the short-term but what's beneficial is that when you stop working

beneficial is that when you stop working

beneficial is that when you stop working with that therapist and it can take

with that therapist and it can take

with that therapist and it can take somewhere between six to eight weeks to

somewhere between six to eight weeks to

somewhere between six to eight weeks to course-correct and retrain the brain to

course-correct and retrain the brain to

course-correct and retrain the brain to good sleep it's very effective i'm you

good sleep it's very effective i'm you

good sleep it's very effective i'm you continue on with those benefits up to a

continue on with those benefits up to a

continue on with those benefits up to a year recent studies up to five years

year recent studies up to five years

year recent studies up to five years whereas when you are taking sleeping

whereas when you are taking sleeping

whereas when you are taking sleeping pills and you stop not only do you

pills and you stop not only do you

pills and you stop not only do you typically go back to the bad sleep that

typically go back to the bad sleep that

typically go back to the bad sleep that you are having sometimes for some

you are having sometimes for some

you are having sometimes for some patients you can have what's called

patients you can have what's called

patients you can have what's called rebound insomnia which is where your

rebound insomnia which is where your

rebound insomnia which is where your sleep can be even worse - right now if

sleep can be even worse - right now if

sleep can be even worse - right now if people are struggling with sleep they

people are struggling with sleep they

people are struggling with sleep they should really seek out

should really seek out

should really seek out this treatment called cognitive

this treatment called cognitive

this treatment called cognitive behavioral therapy for insomnia

behavioral therapy for insomnia

behavioral therapy for insomnia that's the first-line recommended

that's the first-line recommended

that's the first-line recommended treatment that we have to sleep

treatment that we have to sleep

treatment that we have to sleep difficulties are related to insomnia

difficulties are related to insomnia

difficulties are related to insomnia Whitney coming to your just a sec but

Whitney coming to your just a sec but

Whitney coming to your just a sec but just to follow up on this I'm in it I

just to follow up on this I'm in it I

just to follow up on this I'm in it I feel like there are still just

feel like there are still just

feel like there are still just occasional circumstances where those

occasional circumstances where those

occasional circumstances where those over-the-counter pills may be useful I

over-the-counter pills may be useful I

over-the-counter pills may be useful I mean I you know when I'm hosting a TED

mean I you know when I'm hosting a TED

mean I you know when I'm hosting a TED conference my mind when I go to bed is

conference my mind when I go to bed is

conference my mind when I go to bed is though buzzy it's like there's no chance

though buzzy it's like there's no chance

though buzzy it's like there's no chance I will sleep at all for hours and I've

I will sleep at all for hours and I've

I will sleep at all for hours and I've certainly felt like anecdotally I found

certainly felt like anecdotally I found

certainly felt like anecdotally I found it essential for a couple of those

it essential for a couple of those

it essential for a couple of those nights to take an over-the-counter drug

nights to take an over-the-counter drug

nights to take an over-the-counter drug and at least least get some tip you wake

and at least least get some tip you wake

and at least least get some tip you wake up at least on the day feeling refresh

up at least on the day feeling refresh

up at least on the day feeling refresh whereas when I haven't done that I've

whereas when I haven't done that I've

whereas when I haven't done that I've woken up feeling like I just cannot hope

woken up feeling like I just cannot hope

woken up feeling like I just cannot hope is it are there any circumstances where

is it are there any circumstances where

is it are there any circumstances where you also one of uses appropriate um

you also one of uses appropriate um

you also one of uses appropriate um suddenly right now people in terms of

suddenly right now people in terms of

suddenly right now people in terms of prescription sleep medications and there

prescription sleep medications and there

prescription sleep medications and there is still a time in a place for those but

is still a time in a place for those but

is still a time in a place for those but even there it's really recommended for a

even there it's really recommended for a

even there it's really recommended for a short term period nothing more than a

short term period nothing more than a

short term period nothing more than a handful of weeks at best and then we

handful of weeks at best and then we

handful of weeks at best and then we should look at alternative treatments

should look at alternative treatments

should look at alternative treatments but certainly I do sort of sympathize

but certainly I do sort of sympathize

but certainly I do sort of sympathize and and have empathy with that you know

and and have empathy with that you know

and and have empathy with that you know I've experienced that myself and

I've experienced that myself and

I've experienced that myself and particularly with things like jet lag I

particularly with things like jet lag I

particularly with things like jet lag I certainly will use melatonin to see if I

certainly will use melatonin to see if I

certainly will use melatonin to see if I can help and you know if things like

can help and you know if things like

can help and you know if things like chamomile or melatonin and do make you

chamomile or melatonin and do make you

chamomile or melatonin and do make you feel better than what I would say is

feel better than what I would say is

feel better than what I would say is that perhaps the placebo effect is one

that perhaps the placebo effect is one

that perhaps the placebo effect is one of the most reliable effects in all of

of the most reliable effects in all of

of the most reliable effects in all of pharmacology so if you do feel as though

pharmacology so if you do feel as though

pharmacology so if you do feel as though it's working then perhaps and keep on

it's working then perhaps and keep on

it's working then perhaps and keep on with that at least with the caveats that

with that at least with the caveats that

with that at least with the caveats that we've spoken about regarding

we've spoken about regarding

we've spoken about regarding non-regulated over-the-counter

non-regulated over-the-counter

non-regulated over-the-counter supplements no more than half a

supplements no more than half a

supplements no more than half a milligram

milligram

milligram sounds like witness right there are some

sounds like witness right there are some

sounds like witness right there are some questions online about technology and

questions online about technology and

questions online about technology and the impact that can have on your sleep

the impact that can have on your sleep

the impact that can have on your sleep specifically seeing a couple of

specifically seeing a couple of

specifically seeing a couple of questions about artificial light and how

questions about artificial light and how

questions about artificial light and how that might disrupt our sleep cycles and

that might disrupt our sleep cycles and

that might disrupt our sleep cycles and then how we can use technology to

then how we can use technology to

then how we can use technology to benefit our sleep like acts and that

benefit our sleep like acts and that

benefit our sleep like acts and that sort of thing yes so we discussed a

sort of thing yes so we discussed a

sort of thing yes so we discussed a little bit about this of blue and those

little bit about this of blue and those

little bit about this of blue and those a study done at Harvard Medical School a

a study done at Harvard Medical School a

a study done at Harvard Medical School a couple of years ago and what they found

couple of years ago and what they found

couple of years ago and what they found was that

was that

was that people who were using an iPad for one

people who were using an iPad for one

people who were using an iPad for one hour before bed relative to someone who

hour before bed relative to someone who

hour before bed relative to someone who is just reading a book in standard light

is just reading a book in standard light

is just reading a book in standard light um firstly the use of that iPad I'm

um firstly the use of that iPad I'm

um firstly the use of that iPad I'm delayed the release of melatonin that

delayed the release of melatonin that

delayed the release of melatonin that darkness signaling hormone by two to

darkness signaling hormone by two to

darkness signaling hormone by two to three hours it all also decreased the

three hours it all also decreased the

three hours it all also decreased the amount of melatonin by about 50% v zero

amount of melatonin by about 50% v zero

amount of melatonin by about 50% v zero it also seemed to disrupt the amount of

it also seemed to disrupt the amount of

it also seemed to disrupt the amount of rapid eye movement sleep like those

rapid eye movement sleep like those

rapid eye movement sleep like those people were getting and what was also

people were getting and what was also

people were getting and what was also interesting in that study is that when

interesting in that study is that when

interesting in that study is that when they stopped using the iPad before bed

they stopped using the iPad before bed

they stopped using the iPad before bed there was almost a blast radius effect

there was almost a blast radius effect

there was almost a blast radius effect where their sleep was still disrupted

where their sleep was still disrupted

where their sleep was still disrupted for a couple of nights after it took

for a couple of nights after it took

for a couple of nights after it took sort of a wild has almost wash out the

sort of a wild has almost wash out the

sort of a wild has almost wash out the effect of that iPad use but as I said

effect of that iPad use but as I said

effect of that iPad use but as I said there's been some more recent reports

there's been some more recent reports

there's been some more recent reports that seem to suggest that perhaps those

that seem to suggest that perhaps those

that seem to suggest that perhaps those devices in terms of the blue light may

devices in terms of the blue light may

devices in terms of the blue light may not necessarily be as powerful impacting

not necessarily be as powerful impacting

not necessarily be as powerful impacting I think it's more about the

I think it's more about the

I think it's more about the psychological the cognitive activating

psychological the cognitive activating

psychological the cognitive activating impacts that those devices have and

impacts that those devices have and

impacts that those devices have and perhaps less so those the amount of blue

perhaps less so those the amount of blue

perhaps less so those the amount of blue light and by the way I should note that

light and by the way I should note that

light and by the way I should note that it is particularly light in the blue

it is particularly light in the blue

it is particularly light in the blue part of the visible spectrum so if you

part of the visible spectrum so if you

part of the visible spectrum so if you are going to have light in the evening

are going to have light in the evening

are going to have light in the evening and the advice is by the way in the last

and the advice is by the way in the last

and the advice is by the way in the last hour before bed not just about

hour before bed not just about

hour before bed not just about technology and screens try to dim down

technology and screens try to dim down

technology and screens try to dim down half the lights in your house and you'll

half the lights in your house and you'll

half the lights in your house and you'll be surprised at how sleepy that can make

be surprised at how sleepy that can make

be surprised at how sleepy that can make you feel I think that's one of certainly

you feel I think that's one of certainly

you feel I think that's one of certainly the the pieces of advice not just

the the pieces of advice not just

the the pieces of advice not just technology in terms of light it's also

technology in terms of light it's also

technology in terms of light it's also just the light that we have the

just the light that we have the

just the light that we have the pollution that we have in her moment

pollution that we have in her moment

pollution that we have in her moment itself I'll come back

itself I'll come back

itself I'll come back with last questions from the audience

with last questions from the audience

with last questions from the audience that's how much how much sleep should

that's how much how much sleep should

that's how much how much sleep should people actually have is there a

people actually have is there a

people actually have is there a prescribed our number do currently the

prescribed our number do currently the

prescribed our number do currently the recommendation is for people to get

recommendation is for people to get

recommendation is for people to get somewhere between seven to nine hours of

somewhere between seven to nine hours of

somewhere between seven to nine hours of sleep and and there certainly is a range

sleep and and there certainly is a range

sleep and and there certainly is a range it's not necessarily a one-size-fits-all

it's not necessarily a one-size-fits-all

it's not necessarily a one-size-fits-all very similar to perhaps you know the

very similar to perhaps you know the

very similar to perhaps you know the standard recommendations for calories I

standard recommendations for calories I

standard recommendations for calories I could say that you know it's for the

could say that you know it's for the

could say that you know it's for the average adult it's two thousand or two

average adult it's two thousand or two

average adult it's two thousand or two thousand five hundred calories a day but

thousand five hundred calories a day but

thousand five hundred calories a day but depending on who you are your physiology

depending on who you are your physiology

depending on who you are your physiology what you've been doing that day that

what you've been doing that day that

what you've been doing that day that will vary but right now for the average

will vary but right now for the average

will vary but right now for the average adult the suggestion is somewhere

adult the suggestion is somewhere

adult the suggestion is somewhere between seven to nine hours I think the

between seven to nine hours I think the

between seven to nine hours I think the CDC suggests that there is a minimum of

CDC suggests that there is a minimum of

CDC suggests that there is a minimum of seven hours in terms of a requirement

seven hours in terms of a requirement

seven hours in terms of a requirement but again it's going to be different for

but again it's going to be different for

but again it's going to be different for different people that will always be

different people that will always be

different people that will always be those edge cases are sort of the tail

those edge cases are sort of the tail

those edge cases are sort of the tail ends of the bell curve distribution as

ends of the bell curve distribution as

ends of the bell curve distribution as it were but that's a good I think range

it were but that's a good I think range

it were but that's a good I think range to shoot for I mean do you think there

to shoot for I mean do you think there

to shoot for I mean do you think there are outliers in other margaret

are outliers in other margaret

are outliers in other margaret thatcher's and my wife's of this world

thatcher's and my wife's of this world

thatcher's and my wife's of this world who only need five hours sleep there are

who only need five hours sleep there are

who only need five hours sleep there are outliers and in fact there's been some

outliers and in fact there's been some

outliers and in fact there's been some recent work looking at what we call

recent work looking at what we call

recent work looking at what we call these short sleepers and there are

these short sleepers and there are

these short sleepers and there are specific genes there are a couple of

specific genes there are a couple of

specific genes there are a couple of genes in fact that have now been

genes in fact that have now been

genes in fact that have now been discovered that seemed to be related to

discovered that seemed to be related to

discovered that seemed to be related to just innate short sleepers people who

just innate short sleepers people who

just innate short sleepers people who sleep somewhere between five to six

sleep somewhere between five to six

sleep somewhere between five to six hours a night and that really does seem

hours a night and that really does seem

hours a night and that really does seem to be all they uni can play around with

to be all they uni can play around with

to be all they uni can play around with the circumstances you can bring them

the circumstances you can bring them

the circumstances you can bring them into the laboratory you can take away

into the laboratory you can take away

into the laboratory you can take away technology you can take away light you

technology you can take away light you

technology you can take away light you can take away all cues that could

can take away all cues that could

can take away all cues that could otherwise influence their sleep and

otherwise influence their sleep and

otherwise influence their sleep and really sort of strip away everything but

really sort of strip away everything but

really sort of strip away everything but their natural sleep expression and still

their natural sleep expression and still

their natural sleep expression and still even when you give them you know a 10 12

even when you give them you know a 10 12

even when you give them you know a 10 12 hour period of time in bears an extreme

hour period of time in bears an extreme

hour period of time in bears an extreme example they still only sleep

example they still only sleep

example they still only sleep consistently somewhere between five to

consistently somewhere between five to

consistently somewhere between five to six hours a night so we definitely know

six hours a night so we definitely know

six hours a night so we definitely know that there is a very small select

that there is a very small select

that there is a very small select proportion of the population that is a

proportion of the population that is a

proportion of the population that is a short sleeper of course

short sleeper of course

short sleeper of course when I say that many people say well I

when I say that many people say well I

when I say that many people say well I think I'm I'm probably one of those but

think I'm I'm probably one of those but

think I'm I'm probably one of those but statistically the likelihood is is a hat

statistically the likelihood is is a hat

statistically the likelihood is is a hat quite low if that's that's helpful

quite low if that's that's helpful

quite low if that's that's helpful well I'm certainly relieved a bit to

well I'm certainly relieved a bit to

well I'm certainly relieved a bit to hear at least that that's a possibility

hear at least that that's a possibility

hear at least that that's a possibility because I'm married to someone who seems

because I'm married to someone who seems

because I'm married to someone who seems to never sleep anything like seven or

to never sleep anything like seven or

to never sleep anything like seven or eight hours and and seems to be full of

eight hours and and seems to be full of

eight hours and and seems to be full of energy on many days but I've been

energy on many days but I've been

energy on many days but I've been worried about her since ever since I

worried about her since ever since I

worried about her since ever since I heard your gentle thank you thank you

heard your gentle thank you thank you

heard your gentle thank you thank you tried to encourage you to speak but this

tried to encourage you to speak but this

tried to encourage you to speak but this is actually a paradox Matt in that some

is actually a paradox Matt in that some

is actually a paradox Matt in that some of your findings are so you know

of your findings are so you know

of your findings are so you know powerful on the the potential risks to

powerful on the the potential risks to

powerful on the the potential risks to ask of not enough sleep but we haven't

ask of not enough sleep but we haven't

ask of not enough sleep but we haven't had time to talk about let's help you

had time to talk about let's help you

had time to talk about let's help you talk about risk of Alzheimer's you know

talk about risk of Alzheimer's you know

talk about risk of Alzheimer's you know risk of many other things can go up risk

risk of many other things can go up risk

risk of many other things can go up risk of heart disease and so forth did so

of heart disease and so forth did so

of heart disease and so forth did so that people could literally at line

that people could literally at line

that people could literally at line awake lie awake worrying about what they

awake lie awake worrying about what they

awake lie awake worrying about what they just heard from Matt Walker like how you

just heard from Matt Walker like how you

just heard from Matt Walker like how you know you yourself have sometimes done

know you yourself have sometimes done

know you yourself have sometimes done that right you've had these new you know

that right you've had these new you know

that right you've had these new you know discoveries and have woken up in the

discoveries and have woken up in the

discoveries and have woken up in the night and been worried about the fact

night and been worried about the fact

night and been worried about the fact that not only what you discovered but I

that not only what you discovered but I

that not only what you discovered but I am awake now and this may be affecting

am awake now and this may be affecting

am awake now and this may be affecting me as does that happen

me as does that happen

me as does that happen yeah it does you know and firstly I'm no

yeah it does you know and firstly I'm no

yeah it does you know and firstly I'm no bit of cardboard cutout of sleep

bit of cardboard cutout of sleep

bit of cardboard cutout of sleep perfection I've struggled with bouts of

perfection I've struggled with bouts of

perfection I've struggled with bouts of insomnia during my life and I'm probably

insomnia during my life and I'm probably

insomnia during my life and I'm probably the worst of all individuals knowing

the worst of all individuals knowing

the worst of all individuals knowing what I know you know I'm sitting there

what I know you know I'm sitting there

what I know you know I'm sitting there as you mentioned and I'm wide awake and

as you mentioned and I'm wide awake and

as you mentioned and I'm wide awake and I'm thinking well you know my

I'm thinking well you know my

I'm thinking well you know my dorsolateral prefrontal cortex is not

dorsolateral prefrontal cortex is not

dorsolateral prefrontal cortex is not shutting down and not releasing you know

shutting down and not releasing you know

shutting down and not releasing you know this specific sleep chemical I know that

this specific sleep chemical I know that

this specific sleep chemical I know that you know Alzheimer's proteins in my

you know Alzheimer's proteins in my

you know Alzheimer's proteins in my brain may be building it and at that

brain may be building it and at that

brain may be building it and at that point you know I almost become like the

point you know I almost become like the

point you know I almost become like the Woody Allen neurotic of the sleep world

Woody Allen neurotic of the sleep world

Woody Allen neurotic of the sleep world and I'm dead in the water for the next

and I'm dead in the water for the next

and I'm dead in the water for the next two hours in terms of sleep so you know

two hours in terms of sleep so you know

two hours in terms of sleep so you know I joke about that but you know I've

I joke about that but you know I've

I joke about that but you know I've definitely had my bouts and

definitely had my bouts and

definitely had my bouts and relationships with insomnia before so I

relationships with insomnia before so I

relationships with insomnia before so I am very I'm very thoughtful about that

am very I'm very thoughtful about that

am very I'm very thoughtful about that and how you give a message of the

and how you give a message of the

and how you give a message of the importance of sleep understanding that

importance of sleep understanding that

importance of sleep understanding that it could be triggering and I think you

it could be triggering and I think you

it could be triggering and I think you know some of the information that can be

know some of the information that can be

know some of the information that can be given in the talk or in the book could

given in the talk or in the book could

given in the talk or in the book could almost be taken as a asleep or else a

almost be taken as a asleep or else a

almost be taken as a asleep or else a scenario and that was never my intent I

scenario and that was never my intent I

scenario and that was never my intent I think when I was writing the book

think when I was writing the book

think when I was writing the book several years ago now I think if you

several years ago now I think if you

several years ago now I think if you looked at the public there was still

looked at the public there was still

looked at the public there was still this dense of sleep you know so what the

this dense of sleep you know so what the

this dense of sleep you know so what the evidence was just so important that you

evidence was just so important that you

evidence was just so important that you know I felt as though we were at a stage

know I felt as though we were at a stage

know I felt as though we were at a stage where we thought of sleep as an

where we thought of sleep as an

where we thought of sleep as an inconvenience and all I really wanted to

inconvenience and all I really wanted to

inconvenience and all I really wanted to do was try to perhaps change some of

do was try to perhaps change some of

do was try to perhaps change some of that belief to say leap is not an

that belief to say leap is not an

that belief to say leap is not an inconvenience sleep is actually an

inconvenience sleep is actually an

inconvenience sleep is actually an investment sleep is an investment in

investment sleep is an investment in

investment sleep is an investment in your physical health as well as your

your physical health as well as your

your physical health as well as your mental health and so that was really

mental health and so that was really

mental health and so that was really sort of the goal I was trying to offer

sort of the goal I was trying to offer

sort of the goal I was trying to offer but I understand that it can be

but I understand that it can be

but I understand that it can be triggering I think you know I struggle

triggering I think you know I struggle

triggering I think you know I struggle to to wrestle with those tensions I feel

to to wrestle with those tensions I feel

to to wrestle with those tensions I feel as though it's important that people

as though it's important that people

as though it's important that people like the World Health Organization or

like the World Health Organization or

like the World Health Organization or the CDC not be gun-shy in terms of

the CDC not be gun-shy in terms of

the CDC not be gun-shy in terms of giving us the information regarding

giving us the information regarding

giving us the information regarding risks in terms of our physical and

risks in terms of our physical and

risks in terms of our physical and mental health and so I do feel it's

mental health and so I do feel it's

mental health and so I do feel it's important that the science of sleep is

important that the science of sleep is

important that the science of sleep is is given to the public but I also

is given to the public but I also

is given to the public but I also understand that it can be complicated

understand that it can be complicated

understand that it can be complicated and triggering for some people there's

and triggering for some people there's

and triggering for some people there's someone who hears this right now and

someone who hears this right now and

someone who hears this right now and wakes up tomorrow at 2:30 a.m.

wakes up tomorrow at 2:30 a.m.

wakes up tomorrow at 2:30 a.m. pressing about the fact that they're not

pressing about the fact that they're not

pressing about the fact that they're not getting enough sleep and what that may

getting enough sleep and what that may

getting enough sleep and what that may be doing to them give them some

be doing to them give them some

be doing to them give them some practical advice what should you do if

practical advice what should you do if

practical advice what should you do if you wake up consumed with anxiety in the

you wake up consumed with anxiety in the

you wake up consumed with anxiety in the middle of the night so there again I

middle of the night so there again I

middle of the night so there again I think it's it's Reavers case of firstly

think it's it's Reavers case of firstly

think it's it's Reavers case of firstly try not to worry about it too much being

try not to worry about it too much being

try not to worry about it too much being kind and giving yourself the break from

kind and giving yourself the break from

kind and giving yourself the break from sleep not sitting there tossing or lying

sleep not sitting there tossing or lying

sleep not sitting there tossing or lying there and tossing and turning just

there and tossing and turning just

there and tossing and turning just understand that tonight is not my night

understand that tonight is not my night

understand that tonight is not my night perhaps I can just step away from sleep

perhaps I can just step away from sleep

perhaps I can just step away from sleep let me get up

let me get up

let me get up let me not continue to reinforce to my

let me not continue to reinforce to my

let me not continue to reinforce to my brain that almost like a dentist's chair

brain that almost like a dentist's chair

brain that almost like a dentist's chair when

when

when go to a dentist sure I've typically

go to a dentist sure I've typically

go to a dentist sure I've typically learned that things don't usually go

learned that things don't usually go

learned that things don't usually go well there and because it's a

well there and because it's a

well there and because it's a reinforcing sort of self-fulfilling

reinforcing sort of self-fulfilling

reinforcing sort of self-fulfilling prophecy don't let the same thing happen

prophecy don't let the same thing happen

prophecy don't let the same thing happen to your bed and the way that you can

to your bed and the way that you can

to your bed and the way that you can prevent that is if you are struggling if

prevent that is if you are struggling if

prevent that is if you are struggling if you are tossing turning the best advice

you are tossing turning the best advice

you are tossing turning the best advice is get out of bed do something different

is get out of bed do something different

is get out of bed do something different only return when you're sleepy and that

only return when you're sleepy and that

only return when you're sleepy and that way gradually you'll feel better you'll

way gradually you'll feel better you'll

way gradually you'll feel better you'll feel confident about your bedroom and

feel confident about your bedroom and

feel confident about your bedroom and the bed being this place of restful

the bed being this place of restful

the bed being this place of restful confidence ly rather than this trigger

confidence ly rather than this trigger

confidence ly rather than this trigger for rumination anxiety and wakefulness

for rumination anxiety and wakefulness

for rumination anxiety and wakefulness wonderful thank you Whitney

wonderful thank you Whitney

wonderful thank you Whitney there are so many questions out there

there are so many questions out there

there are so many questions out there are many of which we won't get to but we

are many of which we won't get to but we

are many of which we won't get to but we should find a way to to get some of

should find a way to to get some of

should find a way to to get some of these great questions in front of you

these great questions in front of you

these great questions in front of you mat so that you can answer them but I

mat so that you can answer them but I

mat so that you can answer them but I think the the one that I just like to

think the the one that I just like to

think the the one that I just like to ask here is about physical exercise

ask here is about physical exercise

ask here is about physical exercise we're seeing a lot of people just

we're seeing a lot of people just

we're seeing a lot of people just wondering how they can use exercise to

wondering how they can use exercise to

wondering how they can use exercise to help with their sleep

help with their sleep

help with their sleep the relationship that I think is is

the relationship that I think is is

the relationship that I think is is quite powerful we know that physical

quite powerful we know that physical

quite powerful we know that physical activity during the day does seem to

activity during the day does seem to

activity during the day does seem to have an improvement effect on your sleep

have an improvement effect on your sleep

have an improvement effect on your sleep at night particularly in terms of the

at night particularly in terms of the

at night particularly in terms of the quality of your sleep there is some

quality of your sleep there is some

quality of your sleep there is some evidence that it can improve the

evidence that it can improve the

evidence that it can improve the quantity of your sleep but physical

quantity of your sleep but physical

quantity of your sleep but physical performance and physical activity or

performance and physical activity or

performance and physical activity or even just necessarily it doesn't have to

even just necessarily it doesn't have to

even just necessarily it doesn't have to be that you need to go out for a 10-mile

be that you need to go out for a 10-mile

be that you need to go out for a 10-mile run even lower level of physical

run even lower level of physical

run even lower level of physical activity beyond sort of 20 or 30 minutes

activity beyond sort of 20 or 30 minutes

activity beyond sort of 20 or 30 minutes deems to have a beneficial impact on

deems to have a beneficial impact on

deems to have a beneficial impact on subsequent sleep at night by the way the

subsequent sleep at night by the way the

subsequent sleep at night by the way the relationship is also present in the

relationship is also present in the

relationship is also present in the opposite direction when you start to

opposite direction when you start to

opposite direction when you start to sleep well your motivation to actually

sleep well your motivation to actually

sleep well your motivation to actually go out and exercise the next day is

go out and exercise the next day is

go out and exercise the next day is increased and also your ability to

increased and also your ability to

increased and also your ability to physically perform exercise is also

physically perform exercise is also

physically perform exercise is also improved at a number of different levels

improved at a number of different levels

improved at a number of different levels as well so there is that relationship

as well so there is that relationship

as well so there is that relationship and it's actually bi-directional

and it's actually bi-directional

and it's actually bi-directional wonderful and last question for me as

wonderful and last question for me as

wonderful and last question for me as well I mean you started your TED talk

well I mean you started your TED talk

well I mean you started your TED talk with a spectacular claim that lack of

with a spectacular claim that lack of

with a spectacular claim that lack of sleep had a big impact on sexual

sleep had a big impact on sexual

sleep had a big impact on sexual performance that if a man

performance that if a man

performance that if a man does it go the other way is is good sex

does it go the other way is is good sex

does it go the other way is is good sex also great for good sleep though there

also great for good sleep though there

also great for good sleep though there is a little bit of evidence to suggest

is a little bit of evidence to suggest

is a little bit of evidence to suggest that physical intimacy with your partner

that physical intimacy with your partner

that physical intimacy with your partner in that regard can actually enhance your

in that regard can actually enhance your

in that regard can actually enhance your sleep some of that I think is just

sleep some of that I think is just

sleep some of that I think is just related to the relaxation that comes

related to the relaxation that comes

related to the relaxation that comes after following that physical intimacy

after following that physical intimacy

after following that physical intimacy that it ramps down the fight-or-flight

that it ramps down the fight-or-flight

that it ramps down the fight-or-flight branch of the nervous system and you go

branch of the nervous system and you go

branch of the nervous system and you go gradually into this more rep a sort of

gradually into this more rep a sort of

gradually into this more rep a sort of relaxation stage of the nervous system

relaxation stage of the nervous system

relaxation stage of the nervous system some of the hormones that are released

some of the hormones that are released

some of the hormones that are released in to be beneficial things such as

in to be beneficial things such as

in to be beneficial things such as oxytocin and we also know just that

oxytocin and we also know just that

oxytocin and we also know just that people who are having physical intimacy

people who are having physical intimacy

people who are having physical intimacy with themselves should we say has been

with themselves should we say has been

with themselves should we say has been used as a technique for dealing with

used as a technique for dealing with

used as a technique for dealing with insomnia though there is a little bit of

insomnia though there is a little bit of

insomnia though there is a little bit of evidence in that regard and certainly I

evidence in that regard and certainly I

evidence in that regard and certainly I think if it's satisfying for all that's

think if it's satisfying for all that's

think if it's satisfying for all that's when we typically see a good benefit

when we typically see a good benefit

when we typically see a good benefit well now let them tell you that ted

well now let them tell you that ted

well now let them tell you that ted conversations aren't practical delight

conversations aren't practical delight

conversations aren't practical delight to have you here thank you so much for

to have you here thank you so much for

to have you here thank you so much for this conversation and we may we may have

this conversation and we may we may have

this conversation and we may we may have some other questions to put to you to

some other questions to put to you to

some other questions to put to you to post on our blog or something like that

post on our blog or something like that

post on our blog or something like that from from the many other people who had

from from the many other people who had

from from the many other people who had questions but but really thank you thank

questions but but really thank you thank

questions but but really thank you thank you so much you're very welcome and I'd

you so much you're very welcome and I'd

you so much you're very welcome and I'd be delighted to try and offer any

be delighted to try and offer any

be delighted to try and offer any ongoing health and I can respond to more

ongoing health and I can respond to more

ongoing health and I can respond to more questions and thank you again for

questions and thank you again for

questions and thank you again for hosting me both here and on the Ted

hosting me both here and on the Ted

hosting me both here and on the Ted stage last year thank you thank you

stage last year thank you thank you

stage last year thank you thank you thank you Whitney who do we have

thank you Whitney who do we have

thank you Whitney who do we have anything to say about the rest of this

anything to say about the rest of this

anything to say about the rest of this week which I guess that's right we have

week which I guess that's right we have

week which I guess that's right we have one more one more day of interviews

one more one more day of interviews

one more one more day of interviews tomorrow's interview is with Elizabeth

tomorrow's interview is with Elizabeth

tomorrow's interview is with Elizabeth Gilbert the acclaimed author and she's

Gilbert the acclaimed author and she's

Gilbert the acclaimed author and she's going to give us some tips on how we can

going to give us some tips on how we can

going to give us some tips on how we can really work through feelings of

really work through feelings of

really work through feelings of overwhelmed during this time which i

overwhelmed during this time which i

overwhelmed during this time which i think is something that a lot of us

think is something that a lot of us

think is something that a lot of us experienced at one point or another

experienced at one point or another

experienced at one point or another perhaps in a sort of an ongoing way

perhaps in a sort of an ongoing way

perhaps in a sort of an ongoing way depending on on what your circumstance

depending on on what your circumstance

depending on on what your circumstance might be and so I think that'll be

might be and so I think that'll be

might be and so I think that'll be really a great help for us as we round

really a great help for us as we round

really a great help for us as we round out the week

out the week

out the week you know the very first episode of the

you know the very first episode of the

you know the very first episode of the Ted interview was with Liz Gilbert and I

Ted interview was with Liz Gilbert and I

Ted interview was with Liz Gilbert and I I just I found it to be astonishing that

I just I found it to be astonishing that

I just I found it to be astonishing that like really astonishing as she said in

like really astonishing as she said in

like really astonishing as she said in that interview I'm not her demographic

that interview I'm not her demographic

that interview I'm not her demographic most of her books the targeted women or

most of her books the targeted women or

most of her books the targeted women or seem to have been better but the way she

seem to have been better but the way she

seem to have been better but the way she describes the emotional landscape we all

describes the emotional landscape we all

describes the emotional landscape we all are facing I just found it so so

are facing I just found it so so

are facing I just found it so so profound and so I actually cannot wait

profound and so I actually cannot wait

profound and so I actually cannot wait for the conversation with with Liz

for the conversation with with Liz

for the conversation with with Liz tomorrow she's holed up by herself I

tomorrow she's holed up by herself I

tomorrow she's holed up by herself I spoke with her a couple days ago

spoke with her a couple days ago

spoke with her a couple days ago but she's ready to come and many

but she's ready to come and many

but she's ready to come and many thoughts on how to make use at this time

thoughts on how to make use at this time

thoughts on how to make use at this time how to navigate it but I think you're

how to navigate it but I think you're

how to navigate it but I think you're really in for a treat and do do share

really in for a treat and do do share

really in for a treat and do do share notice of of that conversation thank you

notice of of that conversation thank you

notice of of that conversation thank you everyone for listening it means a lot to

everyone for listening it means a lot to

everyone for listening it means a lot to us that you come spend this time with us

us that you come spend this time with us

us that you come spend this time with us build community with us learn with us as

build community with us learn with us as

build community with us learn with us as we said before we'll say again we're all

we said before we'll say again we're all

we said before we'll say again we're all in this together

in this together

in this together thank you madam Whitney thank you all I

thank you madam Whitney thank you all I

thank you madam Whitney thank you all I carry one