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What are the most popular questions people come to you with as a sleep doctor?

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There's three biggies. Number one is what do I do if I fall asleep okay and I wake up in the middle of

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the night and I can't fall back asleep and you can help people with that. Absolutely. The second

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question is what pillow should I buy and I'm going to walk you through which pillows make sense

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for which people and then another one that people ask me all the time is what's the best time

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to have sex. That's a strange thing for some of the of your profession to be. Yeah well let me

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explain why. So I've been an actively practicing sleep specialist for 26 years. I take care of

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people's sleep problems like apnea, insomnia and I'm really interested in the things that you

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might be doing right now that are messing up your sleep that are easy to fix. So for example most

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people don't know but they have a genetic sleep code inside them called their cronotype which

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decides when your brain releases things like melatonin, cortisol or adrenaline and dopamine.

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And so I can show you based on your cronotype when it's bedtime but also the perfect time of day to

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do almost any activity including the perfect time to have coffee and alcohol. Crazy. There's even

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data to show that your ability to understand complicated concepts improves when you're more in

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line with your cronotype. Now there are three known cronotypes but what I'm famous for is discovering

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a fourth one which I think might be you. So we're going to talk a lot about that. We're also going

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to talk about dreams because dreams can tell you things about yourself that you may not want to

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know. And then there's how to fix jet lag whether you should sleep with a TV on the truth about

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melatonin supplementation in my favorite way to get magnesium. But before we get into all of that

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shall we go and look at the best possible sleep position? Yeah let's check it out.

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Guys I've got a favor to ask before this episode begins. 69% of you that listen to the show

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frequently haven't yet hit the follow button and that follow button is very smart because it means

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you won't miss the best episodes. The algorithm if you follow a show will deliver you the best

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episodes from that show very prominently in your feed. So when we have our best episodes on this

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show, the most shared episodes, the most rated episodes, I would love you to know and the simple

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way for you to know that is to hit that follow button. Thank you so so so much. Dr Bruce, yes.

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What does it you do? Why does it matter so much now? And what perspective do you take on what you

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do? That is a typical versus other people I might have spoken to about this subject. I'm a sleep

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doctor. I take care of people's sleep problems like apnea, narcolepsy, insomnia, things like that.

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I've dedicated a good portion of my career not just to understanding how to treat those disorders

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which are sleep disorders but what I also I call disordered sleep. I'm really interested in

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behavioral habits. What's going on? What are the things that you might be doing right now that are

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kind of messing up your sleep that are easy to fix and be able to maybe change how things are

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going forward? I didn't start out thinking I was going to become a sleep doctor if I'm going to

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be honest with you. That was not on the path. I was actually going in a completely different

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direction. One of the things I really discovered was when you change someone's sleep,

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dude, you change their life. It is fundamental to who they are. It's important for me to be a

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sleep educator in a way-shape inform that's practical so that people can actually get something from

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what I'm talking about and apply it right then and there. There's probably a couple of million

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people that have clicked on to this conversation to listen. Who is this conversation for? I think it's

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for anybody out there who's either curious about sleep or wants to try to improve their sleep or

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maybe suspicious that they could have a problem with their sleep. I think any one of those three

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types of people would find tremendous value here. What are we going to be able to do for those

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people today specifically? I'm going to give people several different plans, if you will,

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maybe even a five-step plan of things that they can absolutely learn how to do. They're also

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going to learn about a genetic sleep code that they have inside them called their chronotype.

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A lot of people don't even know that they have a chronotype or maybe they've heard of the idea,

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but they haven't ever heard of the term. We're going to learn a lot about that. We're also going

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to talk about dreams a little bit. I'm excited to have the opportunity to do that. I've spent the

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last year and a half learning more about how to use dreams in my clinical work as a psychologist,

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which is very interesting stuff, so I'm excited to share some of that. I think people are going to

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learn a whole bunch. And dreams? Oh, yeah. They absolutely matter. I call dreams emotional

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metabolism. When you're dreaming, what is the function? What is the purpose? What are you doing?

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You're actually working through your emotional states that you had during the daytime. This is

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why we have nightmares. In a nightmare, it's a scary scene and also it gets so emotional. You wake

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up. That is officially called a nightmare, that awakening, but you stop processing. When you go

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back to sleep, you go back to the dream and you get to that scary point, you wake up again,

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and you get caught in this loop. Dreams matter because they can be incredibly disruptive. Also,

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they can tell you things about yourself that you may not want to know or may not have in the front

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of your mind at all times. Sometimes people have very interesting dreams, like dreams of being

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chased or dreams of their teeth falling out or all these different things, and they can mean a whole

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host of different things. But I want to be super clear, there's no guidebook that says, hey,

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if you're dreaming a betcher in water, you hate your mother. It doesn't really work that way.

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Dreams mean something to the dreamer. And so the goal is to understand the context within that.

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So who is the dreamer? What is the dream? And then how do those two work together?

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And what is the experience that you're drawing from academically, but also professionally? Give me

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a view of how many people you've worked with. Oh, yeah, yeah, yeah. So the range of things people

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come to you with. Yeah, so I've been in actively practicing sleep specialists for 26 years.

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So I work in offices with medical doctors, because I'm not a medical doctor. I have a PhD,

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and I work with them on their patients, a lot of insomnia patients, but also the apnea,

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the restless legs, the narcolepsies of the world, because I have kind of a unique distinction in that

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I'm one of 160 people in the world who took the medical boards without going to medical school

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and passed. So I can work within that framework and really understand a lot of what's going on.

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I don't prescribe medication, but if I'm honest with you, most people don't need sleep medication.

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As far as I'm concerned, I can get them to sleep usually without any medication at all.

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And you're a psychologist as well. I am. I'm a clinical psychologist. And how does those two worlds

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make one plus one equal three? Sure. So when you talk about sleep,

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psychology is all over the place. I would argue 75% of the reason people don't sleep is anxiety

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or fear. That really falls well within the range of psychology for sure. And it's different kinds

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of fears. It's fears that you know about that are right in your face, like something that's going

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on in your daytime, but it could be other fears. It could be fears of your relationship. It could

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be financial fears. It could be a whole host of different things. So I think there's a lot of

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psychology that gets to be played in all of this kind of thing. I've got two more questions

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before we really get into the details and specifics and start really helping the audience with

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whatever they're dealing with. The first is we have lots of props here. Yes. Give me a top-line

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view of the types of things you're going to show me and why you've brought all of these wonderful

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props. Absolutely. So I get asked a lot of questions as you might imagine. And one of the big

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questions that I can ask is what bed and pillow should I buy? So sitting next to you is a large stack

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of pillows, all different types actually. And I want to be able to show some of your viewers how you

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look at pillows and which pillows make sense for which people. Believe it or not, there's like a fitting

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process. We're going to go through that. This device right here is a sleep test, believe it or not.

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So it used to be, we'd have to send you to the hospital. Yeah, you can unwind it. It'd send you

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to the hospital. We'd put 27 electrodes all over your body, respiratory belts across your chest.

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We'd have cameras zoomed in on you. And then by the way, you're supposed to be able to go to sleep,

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right? And we're supposed to be able to monitor you. Now, historically, we were able to do that

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pretty well. But once COVID hit, nobody wanted to sleep in the same bed that somebody else had been

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sleeping in the day before. So now we have what are called HSTs or home sleep tests. Wow. Yeah,

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we'll talk about how to use it and what it can tell you. My last question before we get into the

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details is what are the most popular questions that people come to you with as a sleep doctor? Yeah.

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So I'd say there's probably three biggies, right? Number one is, hey Dr. Bruce, I fall asleep just fine,

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but I wake up somewhere between one and three o'clock in the morning and it either takes me

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20 minutes or three hours to fall back asleep. What the heck is going on there? And you can help

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people with that. Absolutely. I'm going to give everybody exactly what I do in clinic. Like,

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I'm going to explain to everybody exactly what I say to my patients and how to go about getting

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through that particular problem because it's it's so flagrant. Everybody needs to know how to

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how to work with that. The second question would be what bed should I buy or what pillow should I

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buy? I think we're going to address that over here. And then another one that people ask me all

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the time is, you know, is there some kind of timing? Is there something like I feel like my body is

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off? They say this all the time. They're like, if I just lived in a different time zone, I feel like

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everything would work out well. So the very basics of sleep. What do I need to know about what

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sleep is? The role it solves for us to even understand the context of the things we're going to

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talk about today. There's only a few things that are truly important to understand about sleep.

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One is how to sleep work in the brain. It turns out that there's two separate systems in the brain.

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One is you call your sleep drive. The other is called your sleep rhythm. And they both work in

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an interesting way. They're both a little bit like hunger, right? So sleep drive is like hunger

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because I'm hungry. I'm hungry. I'm hungry. I'm hungry. I eat something that hunger begins to

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dissipate. Same holds true with sleep. The longer you stay awake, the more the more sleepy that

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you get. When you look at it from a biology standpoint, it's kind of interesting. So when a cell

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eats a piece of glucose, something comes out the back end. One of those things is called a denison.

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It works its way through your system and goes to a very specific receptor area. As a denison accumulates,

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you get sleepier and sleepier and sleepier. Now, why am I going into so much detail? Turns out,

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when you look at a denison and you look at caffeine, they're off by one molecule. So here's a little

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tip or trick early in the pod for everyone. I call it the napalate. So what you do is you take a cup

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of drip, black coffee, just throw in a couple of ice cubes, right, merely to cool it down.

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Drink it as fast as you can and immediately take a 25-minute nap. The adenosine that's built up

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in your brain will burn through while you're napping. Caffeine, since it's so close and molecular

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structure can fit into that receptor site, it blocks any new adenosine. You're good for four hours,

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guaranteed. I use it with every CEO that I work with. So let's say you only got three hours of sleep

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the other night and you've got a big presentation to do or an award ceremony or something like that.

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You can do a napalate for about 25 minutes or so and you will feel much better. That's sleep drive.

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Let me just do. Sure. I want to make sure I really understand this. Can you explain this to me again

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as if I'm a 16-year-old? Why having a coffee and then taking a nap would make me feel energetic?

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Because one would think that having a coffee and taking an apple would be almost impossible.

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So number one, the caffeine doesn't kick in before the end of the nap. A lot of people think when I

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drink coffee, boom, it just kind of spins up and I get a lot of energy from it. That's really not

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actually how caffeine works. Yes, to go down, it has to get absorbed, it has to be digested.

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And so while all that's going on, which takes approximately 25 to 30 minutes, you're actually

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taking a nap to lower the amount of adenosine that has built up in your brain. Let's say it's

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two o'clock in the afternoon and you only slept for four hours and you are dragging. All that

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adenosine that's built up, when you take that 25-minute nap, you'll burn through a lot of it

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and then caffeine fits in and blocks any additional adenosine from coming in. So that way,

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you're actually adding caffeine to the situation and boom, your energy goes strong.

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Okay, so adenosine makes me tired. Exactly. And it's docked in my brain. Exactly.

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So I have four hours sleep, which means there's lots of adenosine and sleep clears the adenosine.

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Correct. And then caffeine comes in because it fits so perfectly into that receptor site and off

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you go, that's sleep drive. Sleep rhythm has to do with your circadian rhythm. And so lots of

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information about that, but basically your circadian rhythm is also a lot like hunger. You ever

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notice you're hungry around breakfast time or lunch time or on dinner time. That's your circadian

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rhythm for hunger. For sleep, most people, at least here in North America, I have a tendency to

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fall asleep somewhere between like 10, 30 and 11 o'clock, 11, 30 at night. So that's kind of the

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circadian rhythm there. So when your circadian rhythm is high and your drive is high, you sleep.

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But if either one of them is off, that's when you have a sleep disorder or disorder sleep.

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My circadian rhythm is high. When your circadian rhythm is on point, high is probably not the right

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word on point. So meaning you are abiding by your circadian rhythm. Now another question you might

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say to me is, well, how do I know what my circadian rhythm is? And we're going to talk a lot about

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chronotypes because that's what your circadian rhythm is. Okay, so let's do chronotypes then. You've

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got some cards in front of you. I do. I kind of like these cards. So when we talk about chronotypes,

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a lot of people may have heard of the idea, but not actually heard the term chronotype before. So

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if anybody out there has ever been called an early bird or a night owl, those are chronotypes.

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So we've got early birds. These are people who, by the way, this is genetic. You don't, you don't

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actually get to choose this. There's a special area on your genome called the PER3 area. And when

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you have something called the single nucleotide polymorphism or a snip, if it's flipped one way,

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you're an early bird. If it's flipped another way, you're a night owl. If it's not flipped, you're

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in the middle. Okay, so so far I haven't told anybody anything new like this is this is all

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stuff that we've already learned. The new part is this irregularity that seems to happen for people

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during, for their sleep schedule, specifically, and irregularity in their melatonin and cortisol

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production. So all of this is predicated on when does your body make melatonin. So if you're in

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early bird, your body makes melatonin earlier in the night, starting at around eight o'clock in the

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evening, it makes you want to go to bed around nine thirty. Melatonin is a whole mind. It is that

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how produced inside of your body that actually helps you sleep. It guides. It tells your body

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when it's bedtime, which is a little bit different than the adenosine, which makes you feel sleepy.

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I guess people listening now would be asking themselves, why does it matter to know my chronotype?

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Like as it relates to my productivity, the way I live my life, my relationships, whatever

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matters to me, why does it matter? Because I can show you based on your chronotype, the perfect time

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of day to do almost any activity. So if you know when your body is doing certain things when it has

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melatonin or when it has cortisol or adrenaline or all these other things, if you know the schedule,

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you can actually just change your activity to when your body is naturally producing the hormone,

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and then you do the hormone better. So let's talk about the easy one, which is sex. So a lot of

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people want to know, hey Michael, what's the best time to have sex? By the way, I think that might be

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the third question that I guess most often other than the insomnia one and the mattress one, I think

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is what's the best time for sex might be the other question that I get asked more than anything.

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God be tricky. If the time you want to have sex and the time your partner wants to have sex off,

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well think about it like this, what if your partner is an early bird and you're a night owl?

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Yeah, I think that's me. Don't worry, we're going to be able to fix you. So first of all,

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there's a couple of different answers to this question. So number one is you want to have a time,

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so first of all, most people are intimate between 1030 and 1130 at night. That's just a survey that we

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did. So it makes kind of a lot of sense. But here's what's interesting is your hormone profile

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doesn't look too good at 1130 at night for having sex. In order to have successful sex,

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you want to have estrogen testosterone, progesterone adrenaline and cortisol all to be high

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and melatonin to be low. What do you think your hormone profile looks like at 1030 at night?

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It's literally the opposite, right? Melatonin is high and all those other things are low.

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That's hint number one as to when would probably be the best time to have sex.

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Hint number two, if you happen to be having sex with somebody who was born biologically male,

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what are most men wake up within the morning? An erection. If that's not mother nature,

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telling you when to use that thing, I don't know what is, right? So when you start to look at it

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and we actually did the surveys, we discovered that people actually have greater connection and

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greater performance in their sex when they have sex in the morning time. Now, do you have to brush

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your teeth and throw in a little mouthwash first? Yes, of course you do. Let's be fair to your partner

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here. But you end up learning quite a bit. Again, your body is telling you this is actually the

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perfect time to do something like this. Did you know there's like a perfect time to have coffee?

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I didn't. Yeah, there's absolutely a perfect time based on your chronotype too.

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One of the first things that I ask people all the time, I'll ask you, is the first liquid that crosses

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over your lips in the morning caffeinated? Yes. So let's talk about why that's probably not

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the best idea. So most people don't know, sorry, most people don't know, but sleeping in

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and of itself is a dehydrated event. You lose almost a full liter of water just from the humidity

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in your breath by breathing all night long. Caffeine is diuretic, which means it makes you have to go

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pee. So when you're already lost a liter, now you add a couple of cups of caffeine, which makes

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you have to pee, you're going to turn into a raisin before this whole thing is through, okay? So we

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need to get some water inside of you. And so one of the big recommendations that I give all of my

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patients is don't have caffeine for the first 90 minutes. You're awake. Now you're going to sit

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here and say 90 minutes. That's a Michael. That's a long time not to have any caffeine. Like, how am I

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going to do that? Like I've got my morning routine? I can smell the coffee in the morning. It smells so

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good. Everything's going. How is this going to work? Let me explain the biology. In order to exit a

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state of unconsciousness, you need two hormones and then you need a lot of them. You need adrenaline

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and cortisol and they both wake you up. When you have a brain that's full of adrenaline and cortisol

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and you add caffeine to it, it's like adding weak tea to somebody who's taking cocaine, okay?

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It's not a very powerful stimulant compared to the hormones that are in your brain that are a

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powerful stimulant. But if you just wait 90 minutes, cortisol and adrenaline naturally drop. If you

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have your caffeine, then it actually boosts the cortisol and gives you a bigger bang for your buck.

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So you hydrate before you caffeinate and about the amount somewhere between 15 and 20 ounces

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of water. If you can get that down in the first hour and a half that you're awake. What's that in

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English terms? Oh, I don't know. We'll have to look at that. Is it one cup? Is it two cups?

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I would say it's probably three to four cups of water. Okay. Well, it's a lot. Well, don't forget,

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you've lost a lot of water while you're sleeping and you might have lost the previous day because

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let's say you worked out or things like that. So let's get into these courney types then.

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Yeah. So let's start off with the lion. So lions are my early birds. You know you've got a lion

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in your midst when you get an email at 6am, right? That's somebody who's been up for a while and who's

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got their brain kind of cooking. Lions like to make a list and go from step one to step two to step

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three every single day. They get a lot of confidence and they get a lot of pleasure following this list.

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But if I'm honest with you, being a lion isn't all it's correct up to be because dinner and a

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movie is out for a lot. They've been up since like 4.35 o'clock in the morning, right? They don't want

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to go see a concert late at night. They want to go to bed at like 8.39 o'clock. So when you're looking

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at lions or what I early birds, what I call lions, they've got some very interesting characteristics.

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They make up between 10 and 15% of the population from a biological characteristic standpoint.

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Their melatonin stops early and their cortisol starts early. So their melatonin stops at about 4.35

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o'clock in the morning and that's when cortisol starts and that's the reason why they wake up so

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early. What sort of window do the lions wake up in? So it's interesting because I've got some lions

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who are kind of extreme like they're getting up at 4.30 in the morning, which is not really

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probably the best idea. But generally speaking, my lions get up right around 5.5, 5.15 up until about

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6.630. They are definitely my early risers. They have a small breakfast. They don't like to eat a lot

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of food early in the morning time because a lot of these people like to go work out fairly quickly

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after they've woken up, which is very different than some of my other chronotypes. My night owls

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don't like to work out in the morning. They don't like to do anything in the morning. So my lions like

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to work out early in the morning, a light breakfast and also their best work window is usually

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somewhere between 9.30 and 11.30. That's when all the good stuff gets done. When they have to get

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details or they have to do brainstorming or things like that, that's really kind of where a lot

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of the magic happens for them. By about 2 o'clock in the afternoon, there's not a lot of stuff left

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inside the lion to be able to do a lot of good things. That's when I have lions do more physical

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activities that don't require a lot of cognition. So maybe you go for an afternoon walk or maybe you

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have your meeting with your folks that may not be really detail oriented but more process oriented

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in the afternoon. Admin and stuff. Yeah, absolutely. I actually had one fellow chronotype his entire

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company and then move meetings based on who was going to be in the meeting. He had all the early birds

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and he had meeting at 8 o'clock in the morning and then all the night owls. He had a meeting of 4

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o'clock in the afternoon. He said it was amazing. He said it worked out really, really well. Wow.

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What's the next one? So the next one is the bear. So bears are representative of people that are

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in between early birds and night owls, right? So bears are the best. Honestly, dude, I wish I was a bear

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because the whole schedule of life works on a bear schedule. Nine to five is perfect for a bear

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and they make up between 50 and 55% of the population. So literally one out of two people is a bear

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and when's that peak work time? So their peak work time has a tendency to be sort of in the

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noon to two o'clock at range. They're a little bit later than what you would see in the line.

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Some of them I think can actually be better at 11. It's kind of interesting. We've had almost

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three million people take the quiz and we've discovered that inside of bears, there appear to be

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early bears and later bears. So there are people who fall into that category but like to get up a

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little bit early. So for them, their productivity window is probably 10, 30, 11. But for the later bears,

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it's more like 11, 30, 12 and then it's about a two hour window after that. For people listening,

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on screen at the moment is a grid showing you the different chronotypes, the wake times,

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the peak work window and the sort of afternoon slump time. What's the next chronotype?

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So the next chronotype is me, the wolf. I think I'm a wolf. You might be a wolf. I love

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lions. I get it. I get it. Well, you might be, hey, look, join me. It'd be great. So wolves

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represent the night owls, right? And so wolves are my artists, my actors, my creatives. If you know

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a creative, when do they get their biggest idea? It's not two o'clock in the afternoon. It's two

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o'clock in the morning. Wolves are my highest risk takers. I know that that probably you fall into

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that category as well. Wolves are the folks that show up at the party at 11 o'clock at night but

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they stay till two o'clock in the morning and they help you clean up and they hate mornings more than

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anything. So should we talk about dolphins? What's the next one? Yeah. Dolphins. This is the category

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that you fell into. So let's talk about who are the dolphins and what does this actually represent?

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So dolphins are usually highly intelligent. They're usually people who are fast-talking, well-read.

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These are people who are a lot like a lion in terms of they like to get up. They crave longer

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bouts of sleep, but unfortunately their body just doesn't have a long sleep drive. And so they get

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really frustrated a lot of times. Also, I think they have just a teeny bit of anxiety behind them.

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So a lot of them, for example, the details really matter to a dolphin, right? Versus other people

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where details might not matter nearly as much. I think a lot of my dolphins have got just a little

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bit of obsessive compulsive disorder. So they're kind of focused in on the different things. Like,

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if I ask a dolphin to do a project, generally speaking, they're never finished with it until I say,

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can you just give me the project back now? Is there always working on a little detail here or working

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on a detail there? But dolphins are my favorite. They're the people that I actually wrote the book for.

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They're the ones that I enjoy working with the most because they're actually the easiest to work

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with because once I explain to them how their hormones can be up and down in sideways, it starts

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to make a lot more sense for them. And for anyone trying to figure out which one of these they are,

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where do they go to do the test? How long does it take? Yeah, you can go to my website. It's called

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cronoquiz.com. And it takes about three, four minutes. It's not very long at all. It's going to

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ask you a bunch of questions about your sleep, about timing, things like that. Okay, I'll put that in

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the description. So after you finish listening, you can all go take it and let me know your thoughts

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in the comments section as well. So once you figure out what your chronotype has come back to the

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episode and let me know below. Please. And does my sleep change with age, Michael? It does.

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Absolutely. So do my chronotypes change with age? They do, actually. So believe it or not,

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you've gone through all the chronotypes already. When you're a nitty-bitty baby, you're a lion.

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You go to bed really early. You wake up really early, right? Then you're a toddler,

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right? And in like grammar school, you're a bear. You're going to bed around 730, you're waking up

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around 730. Then adolescence hits, right? What do you want to do? Stay up until midnight and sleep

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until two, right? You become a wolf. Then at about 23, 24, your chronotype has tendency to set

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into one of those three or four things. And then you stay there for an extended period of time,

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like 25, 30 years until you hit my age. So I'm going to be 58 soon. And right when you hit in the

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mid-50s, what we see is melatonin production can either slow down or get earlier. So as an example,

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if your parents are still alive and you said, hey, mom, dad, I want to go for dinner. What time would

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they want to go for dinner? Right. Four o'clock in the afternoon, 430 in the afternoon. You're like,

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what is wrong with you, mom? What's going on? Her chronotype is going backwards and your sleep

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changes over the course of time. To be clear, at once you hit like age probably 50, 45 or 50,

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we start to see a slowdown in production of melatonin. We also see an increase in what are called

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EEG arousals. So things that break up your sleep and make it so it's not so continuous,

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that can be problematic as well. So there's a lot of things that can happen as you age. So do I

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start sleeping less as I get older? You start sleeping of poorer quality. I'm not convinced that

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it's always less. And is that going to make me grumpy? Yes, it is. Really? Absolutely. Poor quality

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sleep is I would argue as much worse than poor quantity sleep. I would rather I've got somebody who

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got five hours of really great sleep versus seven hours of really light crappy sleep every time.

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Does that mean that as I get older, I'm going to be more grumpy? It depends on the quality of your

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sleep. So what I can teach you is how to not get poor quality sleep as you age. Perfect example.

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A lot of folks who were a little bit on the older side are used to drinking coffee late in the day.

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Well, if you change that habit, then you don't have as many sleep problems. And I shouldn't

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be having coffee late in the day at all. Probably you want to stop by about 2 p.m., right? So if you stop

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around 2 p.m., the half-life of caffeine is between six and eight hours. So eight hours later is

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roughly 10, which is roughly when people are kind of wanting to go to sleep. So I would say that

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that would probably be the time to do it. I think about my siblings and us all being

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woken up for school. And I think about my performance in school. And of all my siblings, there's

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four of us. I was the one that always struggled with being woken up in the morning. In part,

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because I'd gone to bed later. But then I was also the one that struggled with school the most.

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Yeah, that characteristic of a wolf, characteristic of this night person. If I'm honest with you,

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dude, like most kids should not be waking up at the time they're waking up to go to school.

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Right? I mean, so many kids are waking up at like 5.36 o'clock in the morning. They have an hour

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long bus ride. Then they get there. And if you're an adolescent, I don't think anything could be worse.

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Right? So we have to really start to try to be a little bit more thoughtful and look at like

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what are some of the activities the kids are doing? How can we get them to maybe take

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naps during the day if they need them? Athletic performance can depend on sleep. Academic

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performance can depend on sleep. It's unbelievable all the different things.

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Has that ever been any research done? There has. On different chronotypes, academic performance.

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There has been actually. They haven't labeled it directly as chronotypes. But they've

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looked at it based on age range. And we know that for example, here in the United States,

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there's a big push to change school start times. So that way, high schoolers don't starting

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at 7 o'clock in the morning because high schools shouldn't be starting at 7 o'clock in the morning.

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Pre-schoolers should be starting at 7 o'clock in the morning because their body naturally wakes up

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at that time. So we've actually seen there was a great study that was done at the University of

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Minnesota that discovered that when they just had people come in one hour later from their first

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period, they've improved by one full letter grade. Meaning they went from being C students to

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being B students or from B students to A students, merely by changing the timing of their first class.

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So that should give you pretty good insight as to these big areas and all children are vulnerable

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to this. I'm not telling you anything that's new. These are studies that have been going on

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for quite a while. And there's actually a whole movement trying to get school start times to slow

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down now. Looking at some of the research here, it says research consistently shows that morning

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types, which is the lion and higher grades, not due to higher IQ, but because exams are scheduled

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during that peak alertness window. You got it. That's crazy. Sometimes wolves turn out to be much

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smarter, but because they can't perform at those early times, nobody knows. Remember, wolves are

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my creatives. Where do you think some of these great creative innovations and ideas come from

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in the tech world, right? These are the wolves that are out there that are up late at night coding

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and trying to figure out what's going on. It's pretty cool when you think about it.

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And just this is thing called the synchronous synchronous effect from a study in 2020 where nearly

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800 students found a clear synchronous effect. Students perform significantly better when their class

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schedule matched their chronotype. Exactly. Those morning people dominated the morning classes and

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the owls or the wolves often caught up and outperformed the morning people when tested in the

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afternoon or evening. Exactly. It's pretty fascinating. Now, think about it like this. Could you

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imagine a school system where if we identified children's chronotypes during their particular age

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range, and then we changed the testing so that they got tested when they're at their peak hours,

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they'd actually do better. People don't know this, but I never do podcasts in the morning morning.

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I don't blame you. You shouldn't. It's not your time. You have a very specific,

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subscribe time that I think works well for you, so I think you should abide by that.

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Curation of sleep. There's lots of conversation around how long you're supposed to sleep for.

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What's the truth here? Eight hours is a myth. Let's be fair. We came up with that from the 30s.

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There was a great study at Stanford that came up with eight hours and 13 minutes plus or minus,

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and that's where we came up with that as an idea. The truth the matter is somewhere between seven

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and nine hours really is the amount that people should be looking for, but some people don't have

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that luxury. Some people don't have that much time that they can put towards sleep, and so they get

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a little bit less sleep. But for the lower level limit, I don't like anybody getting less than six

372
00:30:48.800 --> 00:30:53.600
hours. When somebody gets less than six hours sleep, their driving is off, and so you can't operate

373
00:30:53.600 --> 00:30:57.760
machinery. So if you're driving to work or God forbid, carpooling your kids to school, and you're

374
00:30:57.760 --> 00:31:02.960
only got less than six hours of sleep on board, it's probably not going to go well.

375
00:31:02.960 --> 00:31:07.200
We do have to stop here and talk about parents, because listen, you're either a parent now,

376
00:31:07.200 --> 00:31:11.440
you might be someday. Absolutely. Maybe you won't be, but for those, I've just got a huge amount of

377
00:31:11.440 --> 00:31:16.400
respect for parents, because, you know, I've gone, I'm not a parent yet. I hope I will become one.

378
00:31:16.400 --> 00:31:23.600
But when I see what my brother, who has three kids under the age of seven, how much sleep is he lost?

379
00:31:24.640 --> 00:31:30.320
A lot, and his wife as well, but you must get parents coming to you all the time being like,

380
00:31:30.320 --> 00:31:35.440
what the hell do I do? I've got to wake up when the kids wake up, but it's destroying my

381
00:31:35.440 --> 00:31:41.520
relationship, my married sex, whatever it might be. So parenting children and sleep are difficult

382
00:31:41.520 --> 00:31:46.560
to coexist, but they're not impossible. It really has to do with discipline and kind of thinking

383
00:31:46.560 --> 00:31:52.160
through some ideas for yourself. So I have a 23-year-old son and a 22-year-old daughter, so I'm a

384
00:31:52.160 --> 00:31:57.760
little bit out of the realm of having to deal with them every day. But I was, like I said before,

385
00:31:57.760 --> 00:32:03.040
I was in charge of mornings at our house waking them up, and it's a lot, right? And so the very

386
00:32:03.040 --> 00:32:07.760
first thing that I try to explain to parents, especially if they have a child who has an irregular

387
00:32:07.760 --> 00:32:12.400
sleep pattern and is really causing chaos for the rest, like one child who won't go to sleep and

388
00:32:12.400 --> 00:32:17.520
it's keeping the whole house up, first thing you want to do, educate the kid, right? A lot of kids

389
00:32:17.520 --> 00:32:21.040
don't know what they're doing. It's causing a lot of problems. They're just kids. They're just hanging

390
00:32:21.040 --> 00:32:25.440
out, having fun. You know, they've got energy. They want to be awake. So that you want to educate

391
00:32:25.440 --> 00:32:29.920
them and say, hey, now is a particular time to wind down. This is where your body recovers.

392
00:32:29.920 --> 00:32:34.240
This is how you get to do sports the next day or theater the next day or ac- whatever your

393
00:32:34.240 --> 00:32:40.560
computers, whatever your thing is, you can tie it to sleep and performance pretty easily. And so

394
00:32:40.560 --> 00:32:45.680
getting them to understand that becomes very, very critical. Number two is have some guidelines,

395
00:32:45.680 --> 00:32:50.800
right? Have bed times, have wake-up times, and follow them as quickly as closely as you can.

396
00:32:50.800 --> 00:32:56.320
For parents, oftentimes, what I try to tell them to do is like, look, after your child goes to bed,

397
00:32:56.320 --> 00:33:02.640
if you've got a child that has problems for sleeping, take turns. Do what I call the on-call method.

398
00:33:02.640 --> 00:33:06.160
So as a doctor, sometimes, you get a call in the middle of the night because you're covering

399
00:33:06.160 --> 00:33:10.400
patients at the hospital for your buddy or something like that, you're on-call. So when you've got

400
00:33:10.400 --> 00:33:15.680
two people who are managing one child, one person handles Monday night, Wednesday night, Friday night,

401
00:33:15.680 --> 00:33:20.000
the other one handles Tuesday, Thursday, Saturday, you flip a coin for Sunday. So if the kid wakes

402
00:33:20.000 --> 00:33:25.120
up at two o'clock in the morning, both parents aren't awake. One parent has that responsibility. The

403
00:33:25.120 --> 00:33:30.720
other one can keep their eyes closed and go to sleep. Interesting study was done looking at men and

404
00:33:30.720 --> 00:33:38.000
women in bed when a child cries. So women take care of the child, whereas men lie there and fake

405
00:33:38.000 --> 00:33:43.920
sleeping in order to be able to stay asleep. Right? That's problematic in a lot of different ways.

406
00:33:43.920 --> 00:33:46.400
How do they know in the study that they were fake sleeping? Because they asked the men afterwards,

407
00:33:46.400 --> 00:33:50.560
what were you doing? And they all said they woke up and they were faking it. It's pretty crazy when

408
00:33:50.560 --> 00:33:54.880
you think about it. But this is a big deal for parents. A lot of parents turn to me and they're

409
00:33:55.680 --> 00:34:00.640
like, this is killing our marriage. We haven't had sex in three years because we've got a child

410
00:34:00.640 --> 00:34:04.080
who maybe the child has special needs or maybe the child doesn't have special needs. But as

411
00:34:04.080 --> 00:34:09.120
other things going on or maybe it's just normal development and they're worried about it. And so

412
00:34:09.120 --> 00:34:13.200
what I like to sit down with parents and do is number one, let's figure out when your kid needs

413
00:34:13.200 --> 00:34:17.200
to sleep and let's set some guidelines and rules. But number two, let's do the same for you.

414
00:34:18.240 --> 00:34:22.000
A lot of parents, when they're super stressed out, when the first things they do, grab a glass of wine.

415
00:34:22.800 --> 00:34:27.520
Why it's about the worst thing you could possibly do for sleep to be fair. Now, I'm going to teach

416
00:34:27.520 --> 00:34:31.920
people how you can still have a glass or two of alcohol and not completely destroy your sleep.

417
00:34:31.920 --> 00:34:36.320
But I want to be very clear about something. If you're using alcohol as a stress relief tool

418
00:34:36.320 --> 00:34:39.840
at night before bed, it's messing up your sleep, probably pretty bad.

419
00:34:39.840 --> 00:34:46.400
You might be asleep, but the quality of your sleep is awful. And interestingly enough,

420
00:34:46.400 --> 00:34:50.480
during the one stage of sleep that alcohol knocks out, which is stage three and four sleep,

421
00:34:50.480 --> 00:34:54.480
what's the most interesting is that during that particular stage of sleep, there's something

422
00:34:54.480 --> 00:34:58.480
called the glymphatic system that comes in and scoops out these proteins that have a tendency

423
00:34:58.480 --> 00:35:02.480
to accumulate in your brain. And when proteins accumulate in your brain, they wrap around the

424
00:35:02.480 --> 00:35:09.280
nerves and that's called Alzheimer's disease. So stage four sleep is imperative to avoid Alzheimer's

425
00:35:09.280 --> 00:35:15.600
disease. And when you drink alcohol, you destroy stage four sleep. So it would be great if nobody

426
00:35:15.600 --> 00:35:20.720
drank alcohol, but I'm not so stupid as to think that plus. I like bourbon. I like whiskey.

427
00:35:20.720 --> 00:35:25.680
I enjoy a glass of champagne every once in a while. So how can you successfully still drink alcohol

428
00:35:25.680 --> 00:35:30.080
and still get a decent night sleep? I'm going to give you a quick one. Let's say you're having

429
00:35:30.080 --> 00:35:35.520
dinner at 6.30, have your first glass of wine, then have a glass of water, then your second glass

430
00:35:35.520 --> 00:35:39.920
of wine starts at, let's say, almost seven o'clock, then you have your second glass of water,

431
00:35:39.920 --> 00:35:46.160
then you stop everything by 7.30, you wait three hours, which will be 10.30, and then you can go to bed.

432
00:35:46.160 --> 00:35:51.600
Why the water? Why the way? So the water helps wash it through the system, also fills your stomach up,

433
00:35:51.600 --> 00:35:55.600
so you don't have too much. So you've got more fluid in there, so that way you don't drink extra wine.

434
00:35:56.240 --> 00:36:00.720
And it makes you have to pee, which flushes the system out as well. The three hours? And it hydrates

435
00:36:00.720 --> 00:36:07.520
you? It does. Okay. Absolutely. Because remember, wine pulls both magnesium and most water out of your

436
00:36:07.520 --> 00:36:11.520
system because it makes you have to go pee. Helps with the hangover? So there's a couple of

437
00:36:11.520 --> 00:36:15.120
different things that I would say. Number one, this definitely helps with the hangover because you've

438
00:36:15.120 --> 00:36:20.160
got water going in. For a lot of my patients, what I tell them is the very last thing that you could

439
00:36:20.160 --> 00:36:25.360
do is have a little bit of coconut water. So coconut water is loaded with zinc, magnesium and vitamin B,

440
00:36:25.360 --> 00:36:30.240
and those are some of the things that get pulled out of your system when you're drinking. By the way,

441
00:36:30.240 --> 00:36:35.280
did you know that there are happy hours specific to your chronotype? Didn't I know? Yeah, so it's kind

442
00:36:35.280 --> 00:36:38.800
of interesting. So here's what's cool about it is your body produces something called alcohol

443
00:36:38.800 --> 00:36:44.080
dehydrogenase, which is how you metabolize alcohol, but it does it at a particular time and the time

444
00:36:44.080 --> 00:36:51.360
is different for each chronotype. So your body is most efficient at drinking between basically the

445
00:36:51.360 --> 00:36:56.800
hours of four and eight happy hour as a lot of people know it. And how do you think about what time

446
00:36:56.800 --> 00:37:02.880
you eat at night time? Such a great question. So three hours before bed, you want to stop fluids,

447
00:37:02.960 --> 00:37:08.080
including alcohol and food. You want to just stop at all three hours before bed.

448
00:37:08.080 --> 00:37:13.680
Three hours. So it takes your body about that level of time to number one, digest, clear all the

449
00:37:13.680 --> 00:37:19.200
food, and then have all the mechanisms that are working towards digestion now be able to be refocused

450
00:37:19.200 --> 00:37:25.200
onto the recovery process of sleep. However, I will tell you that there's this I've seen a couple

451
00:37:25.200 --> 00:37:29.520
people and there are people out there that are claiming that if they stop eating at 11 o'clock in

452
00:37:29.520 --> 00:37:34.720
the morning that it helps their sleep dramatically at night and it turns out it has to do with your

453
00:37:34.720 --> 00:37:39.760
heart rate. So one of the big metrics that is very important that all of our viewers and listeners

454
00:37:39.760 --> 00:37:45.120
want to know is you need a heart rate of 60 or below in order to enter into a state of unconsciousness

455
00:37:45.120 --> 00:37:51.040
and when you've got food in your stomach, your heart rate is up. So right, so if the longer you can

456
00:37:51.040 --> 00:37:56.480
wait, the lower your heart rate is, the easier it gets into sleep. And so when we're talking about

457
00:37:56.480 --> 00:38:01.440
so a great example, let's get back to parents for a second, right? You feed your kids at an

458
00:38:01.440 --> 00:38:06.240
earlier time and then what do you do? Oh, then you go back and have dinner with your spouse, right?

459
00:38:06.240 --> 00:38:09.680
Maybe that's not the best idea because you're having dinner so late. Maybe you should have dinner

460
00:38:09.680 --> 00:38:14.720
with your kids, right? And enjoy that time with them and eat earlier because that gives you

461
00:38:14.720 --> 00:38:19.520
more space later on to be able to relax and go to bed. I said that tracks because I remember,

462
00:38:19.520 --> 00:38:23.120
I've told the story once or twice before, I remember when I was doing some podcasts over here in L.A.

463
00:38:23.360 --> 00:38:29.840
We had Seth Roganon. Sure. And the day before in the hotel before I lived here, I had a cookie

464
00:38:29.840 --> 00:38:34.320
from the minibot, like I'm going to admit it, I had the cookie and they're so good. And then I went to

465
00:38:34.320 --> 00:38:39.440
bed pretty quickly. Oh, God. We were just terrible. And I was looking at my whoop the next day.

466
00:38:39.440 --> 00:38:48.400
Yeah, I was like, and my heart rate was like 75 or 80 for the first two to three hours after I got

467
00:38:48.400 --> 00:38:54.320
into bed. Isn't that crazy? And I woke up feeling like hell. Yeah. Terrible day the next day.

468
00:38:54.320 --> 00:38:58.240
That's terrible during the conversation. Yeah. And I looked at my window, oh, my God, it was that

469
00:38:58.240 --> 00:39:03.440
cookie. It put my heart rate high. So also on top of that is sugar. Yeah, I mean,

470
00:39:03.440 --> 00:39:08.320
I mean, right. So sugar turns, so sugar actually slows production of melatonin. Remember,

471
00:39:08.320 --> 00:39:12.000
melatonin is kind of the key that starts the engine, yeah, the key that starts the engine for sleep.

472
00:39:12.000 --> 00:39:16.720
So is there anything else that I can do to make sure my heart rate is low as I get into bed?

473
00:39:16.720 --> 00:39:22.720
Absolutely. Meditate. Okay, breath work. All kinds of brings my heart rate down. Yeah, absolutely.

474
00:39:22.720 --> 00:39:27.520
So a lot of people don't realize is just because we're breathing doesn't mean we're actually

475
00:39:27.520 --> 00:39:31.760
breathing in a way, shape, and form that can be helpful for us for sleep. So in my most recent

476
00:39:31.760 --> 00:39:37.360
book, Sleep Drink Breathe, I talk a lot about breath work and what is it and how does it work for you?

477
00:39:37.360 --> 00:39:42.800
But I'd love to teach you my favorite form of breath work and meditation that I think you'll,

478
00:39:42.800 --> 00:39:47.360
you'll get a lot out of. And I do this before bed. Exactly. Okay. And you can, by the way,

479
00:39:47.360 --> 00:39:52.800
you can do it in the middle of the night if you wake up as well, right? So let's talk about how to

480
00:39:52.800 --> 00:39:56.560
get how to fall asleep and do some relaxation exercises for that. And then I'm going to give you

481
00:39:56.560 --> 00:40:00.480
some different ones for in the middle of the night. So let's talk at the beginning of the night. So

482
00:40:00.480 --> 00:40:06.400
number one, you need runway to land the plane. Okay, so many people think they're just waiting for

483
00:40:06.400 --> 00:40:09.840
their head to be bobbing in front of the TV and then they go brush their teeth and they get in bed

484
00:40:09.840 --> 00:40:13.440
and then all of a sudden they're wide awake and they don't know what's going on, right? So you need

485
00:40:13.440 --> 00:40:18.720
time for your system to shut down. It's not an on-off switch. It's more like slowly pulling your

486
00:40:18.720 --> 00:40:22.720
foot off the gas and slowly putting your foot on the brake. There's a process. It should take you

487
00:40:22.720 --> 00:40:28.080
about 12 to 15 minutes to actually fall asleep. Okay. So number one, what I ask people to do is take

488
00:40:28.080 --> 00:40:33.200
the last hour before bed and chop it up into three 20-minute segments, right? So let's say you're going

489
00:40:33.200 --> 00:40:37.840
to bed at 11, starting at 10 o'clock. And by the way, set an alarm on your phone to tell you that

490
00:40:37.840 --> 00:40:42.320
it's 10 o'clock because it's really easy to slide by your bedtime and then all of a sudden it's

491
00:40:42.320 --> 00:40:47.840
like all bets are off. So set the alarm, 20 minutes for shit you just got to do. So in our house it

492
00:40:47.840 --> 00:40:52.560
used to be getting backpacks together for school for our kids, finding sports equipment, maybe laying

493
00:40:52.560 --> 00:40:57.600
out my stuff for work the next day or getting the last email sent, something like that. 20 minutes

494
00:40:57.600 --> 00:41:02.400
first hygiene, right? Brush your teeth, wash your face, maybe take a shower or something along those

495
00:41:02.880 --> 00:41:09.520
lines. And then 20 minutes for some form of meditation, relaxation, prayer. I don't care what you do,

496
00:41:09.520 --> 00:41:15.520
but it has to be something that's calming to get you there. Okay. So one of my favorite techniques

497
00:41:15.520 --> 00:41:20.960
to do is meditation. Now I'm going to be honest with you, I'm a terrible meditator. I have never

498
00:41:20.960 --> 00:41:24.960
been able to do it. I've actually gotten kicked out of meditation retreats because I'm the guy that's

499
00:41:24.960 --> 00:41:30.240
like, what's going on? Like, am I doing it right? You know, I'm kind of that person. And so I was

500
00:41:30.240 --> 00:41:35.840
I was told about this tool called a muse headband. We have one right here. So this is my personal

501
00:41:35.840 --> 00:41:40.480
muse. I actually brought it from home. And you'll notice on the inside there are sensors here and

502
00:41:40.480 --> 00:41:46.320
there are sensors along the earpiece here. And so what happens is you wear it on your head, right?

503
00:41:46.320 --> 00:41:51.120
And it's measuring your brain waves. And so when we're yeah, check it out. And so when we're when

504
00:41:51.120 --> 00:41:55.360
we're doing it and we're measuring brain waves, yep, exactly. And that goes on the back part. Yeah,

505
00:41:55.360 --> 00:41:59.840
there you go. So what's cool about this is it's attached to an app. And then while it's measuring

506
00:41:59.840 --> 00:42:04.560
your brain waves, you're listening to a particular music. It could be a guided meditation. It could

507
00:42:04.560 --> 00:42:10.400
be any of those things. And while you're doing this, the volume gets lower. And then you know,

508
00:42:10.400 --> 00:42:15.440
you're getting closer to a meditative state. The volume comes down when on the app when your

509
00:42:15.440 --> 00:42:20.320
brain wave starts to relax. So you're immediately getting feedback. We can try it if you want.

510
00:42:21.280 --> 00:42:25.760
But it's pretty interesting. And then when you get to the alpha state, little birds start chirping.

511
00:42:25.760 --> 00:42:29.520
The alpha state. Yeah. The alpha state is when your eyes are closed and you're at the most

512
00:42:29.520 --> 00:42:33.200
relaxed state of your brain waves. It's called the alpha state. And that's really what people are

513
00:42:33.200 --> 00:42:37.600
trying to get to for meditation. I mean, you affiliated with this company and I'm not. And how

514
00:42:37.600 --> 00:42:44.080
much does it cost? I think it's around $275. I think it's the headband. Okay, interesting. It's

515
00:42:44.080 --> 00:42:49.200
pretty fascinating. I've been pretty impressed with them. So that's meditation. You talked about

516
00:42:49.200 --> 00:42:53.280
breath work as well before. Yeah. Let's talk about it. So one of the other things that I do is I

517
00:42:53.280 --> 00:42:57.920
do something. Well, this isn't breath work. This is called progressive muscle relaxation.

518
00:42:57.920 --> 00:43:02.560
So this is where you tense and relax muscles starting from your feet and going all the way up

519
00:43:02.560 --> 00:43:08.000
your body. And as you tense and relax the muscles, you feel that relaxation from releasing that

520
00:43:08.000 --> 00:43:13.120
tension. And it helps you fall asleep. Actually, you know what I can do is I can send you an audio

521
00:43:13.120 --> 00:43:17.280
file that has me walking through progressive muscle relaxation that we can make available for

522
00:43:17.280 --> 00:43:22.000
everybody if you want for free. It's no big deal. I'll put that in the description below as well.

523
00:43:22.000 --> 00:43:26.080
Yeah, people will really dig it. I think they'll really enjoy it. So that's another thing that we do.

524
00:43:26.080 --> 00:43:30.960
But now let's talk about the middle of the night, right? So by the way, do you have this as an

525
00:43:30.960 --> 00:43:35.440
issue? Have this as this happened to you before? It happens sometimes. And it's typically when like

526
00:43:35.440 --> 00:43:40.320
my sleep is somewhat disordered or disruptive or when this really something on my mind. Yes. So

527
00:43:40.320 --> 00:43:45.440
that that precipitory anxiety like before flight, like if I have an eight o'clock in the morning

528
00:43:45.440 --> 00:43:49.600
flight, like I sleep like shit the night before, because I'm constantly worried about that, right?

529
00:43:49.600 --> 00:43:53.120
But a lot of times what people do normally is they just wake up in the middle of the night and

530
00:43:53.120 --> 00:43:57.360
they can't return to sleep and they're really not sure why. So number one, there's biology involved.

531
00:43:57.360 --> 00:44:02.640
So your core body temperature rises, rises, rises. And when it hits a peak, it drops. That drop

532
00:44:02.640 --> 00:44:07.360
is then a signal to your brain to release melatonin, right? Again, the key that starts the engine for

533
00:44:07.360 --> 00:44:11.360
sleep. However, your core body temperature continues to drop, drop, drop. By the way, this is the

534
00:44:11.360 --> 00:44:16.160
reason why we tell people you want to sleep in the cool, not the warm environment. Because again,

535
00:44:16.160 --> 00:44:20.000
your core body temperature is dropping. If it's too hot, your core body temperature can't go down

536
00:44:20.000 --> 00:44:24.800
and you can't go to sleep, which tracks with evolution. Exactly. So here's where it gets interesting,

537
00:44:24.800 --> 00:44:29.040
is it keeps going, going, going. And then at some point in time, your body has to heat up. And if

538
00:44:29.040 --> 00:44:34.080
it doesn't heat up, you go hypothermic. Guess what time that is? Between one and three o'clock in

539
00:44:34.080 --> 00:44:38.480
the morning. Oh, your body starts heating up at one and three o'clock. Every single person's body

540
00:44:38.480 --> 00:44:43.440
on earth does this. Everybody on earth wakes up between one and three o'clock in the morning.

541
00:44:43.440 --> 00:44:49.360
However, most people burp, roll over, get comfortable, and fall back asleep in 30 seconds.

542
00:44:49.360 --> 00:44:54.160
However, there's a select group of people who end up being my patients who don't have that,

543
00:44:54.160 --> 00:44:58.160
and they're herein lies the problem. So here are the steps you want to take in the middle of the

544
00:44:58.160 --> 00:45:05.360
night to be able to solve this issue. So number one, don't go pee. I know, I know, I know. People

545
00:45:05.520 --> 00:45:08.720
like, what? What are you talking about, Michael? So here's what ends up happening is when people

546
00:45:08.720 --> 00:45:13.200
wake up in the middle of the night, they say to themselves, well, I'm up, I might as well go pee.

547
00:45:13.200 --> 00:45:17.600
Right? Here's the problem. Remember, I told you the big metric was in order to enter into a state

548
00:45:17.600 --> 00:45:21.680
of unconsciousness, you need a heart rate of 60 or below. Right? What do you think happens to your

549
00:45:21.680 --> 00:45:24.560
heart rate? And you go from a lying position to a seated position to a standing position, walk

550
00:45:24.560 --> 00:45:29.520
across the room. Your heart rate goes straight up. So what we want to do is keep your heart rate down.

551
00:45:29.520 --> 00:45:34.640
So if you don't really have to go to the bathroom, don't go to the bathroom. 75% of people sleep on

552
00:45:34.640 --> 00:45:38.320
their sides and they kind of squunch up, which means they're putting pressure on their bladder.

553
00:45:38.320 --> 00:45:43.280
So my guess is that most of those people, if all you did was when you woke up is lie and get on your

554
00:45:43.280 --> 00:45:49.920
back for about 25 seconds and see if you still need to pee. If you don't need to pee, stay in bed and

555
00:45:49.920 --> 00:45:54.880
keep your heart rate down. If you need to pee, please go pee, right? If you're going to go to the

556
00:45:54.880 --> 00:45:58.640
bathroom, have a strategically placed night light along the way. So you don't have to flip on the

557
00:45:58.640 --> 00:46:02.080
light in the water closet because if you do that, you just told your brain it's morning and it stops

558
00:46:02.080 --> 00:46:07.280
producing melatonin. But let's say you don't have to pee. The second thing, don't look at your phone.

559
00:46:07.840 --> 00:46:13.280
Now, this turns out to be very difficult for 99% of the people out there because the first

560
00:46:13.280 --> 00:46:16.800
thing they do is they grab their phone and they head to the bathroom, right? And they're either

561
00:46:16.800 --> 00:46:20.960
checking emails, looking at Facebook or Twitter or whatever social media they're on.

562
00:46:20.960 --> 00:46:25.680
Oh, just trying to figure out what time it is. And that's where the problem is. As soon as you

563
00:46:25.680 --> 00:46:31.120
see the time, you instantly do the mental math and now you're pissed off, right? It's 3.30 in the

564
00:46:31.120 --> 00:46:36.880
morning. I got to get up at 6. Sleep, sleep, sleep. And you try to force your brain to sleep.

565
00:46:36.880 --> 00:46:41.920
Dude, in the history of time, nobody has been able to force their brain to sleep, okay? Because your

566
00:46:41.920 --> 00:46:46.400
heart rate's going in the wrong way, right? It needs to be coming down. So if you can, don't look at

567
00:46:46.400 --> 00:46:50.000
the clock. All right. So you haven't peed. You haven't looked at the clock, but you're still awake

568
00:46:50.000 --> 00:46:56.160
and nothing's going on. Here's where the breathing technique comes in. It's called 478 breathing.

569
00:46:56.160 --> 00:47:00.320
I did not develop this technique. It was developed by Dr. Andrew Wilde, Harvard trained natural

570
00:47:00.320 --> 00:47:06.160
doctor, super smart dude. And he did it for the military to teach them how to lower their heart

571
00:47:06.160 --> 00:47:10.560
rate during stressful situations. We use it because it helps lower our heart rate past 60.

572
00:47:10.560 --> 00:47:14.720
And it's super simple. I'm going to get you to try it. So go ahead and sit up straight, okay?

573
00:47:14.720 --> 00:47:18.880
And so all you're going to do is breathe in for a count of four. You're going to hold for a count

574
00:47:18.880 --> 00:47:23.040
of seven and you're going to breathe out for a count of eight. And I'm going to walk you through it.

575
00:47:23.040 --> 00:47:26.480
I want you to have your eyes closed. And then what I also want you to do, you're going to go

576
00:47:26.480 --> 00:47:30.000
in through the nose, out through the mouth. And then what I also want you to do is picture the

577
00:47:30.000 --> 00:47:36.240
number in your head. So when I say breathe in, two, three, four, you should picture the two,

578
00:47:36.240 --> 00:47:41.200
the three, the four in your mind's eye, okay? With my eyes closed. With your eyes closed. You're

579
00:47:41.200 --> 00:47:52.560
ready? Yeah. Breathe in to three, four, hold to three, four, five, six, seven, push to three,

580
00:47:52.560 --> 00:48:00.240
four, five, six, seven, eight. Good. You don't want to get through about 20 cycles of that.

581
00:48:00.240 --> 00:48:06.000
It's incredibly relaxing. I actually did it before I came out here to do the pod because it helps

582
00:48:06.000 --> 00:48:13.200
lower my heart rate and gets me centered. It's pretty remarkable. Now there's some problems with

583
00:48:13.200 --> 00:48:17.280
the technique. Number one, sometimes it's hard to hold for seven and sometimes it's really hard

584
00:48:17.280 --> 00:48:23.520
to push for eight. So I tell people you can do this four, five, six, four, six, seven or four, seven,

585
00:48:23.520 --> 00:48:28.640
eight. So just work your way up to it, right? If it's too hard to hold your breath for seven seconds

586
00:48:28.640 --> 00:48:32.560
or it's too hard to push your breath for eight, you can do a little bit less just while you're

587
00:48:32.560 --> 00:48:37.040
getting used to it. And then the other big thing is it's hard to figure out where the 20 cycles is

588
00:48:37.040 --> 00:48:40.800
because you need to get to 20 cycles of this. So what I have people do is take their hands and

589
00:48:40.800 --> 00:48:44.960
make light fists while they're doing this. And when they do one cycle, they put out a finger,

590
00:48:44.960 --> 00:48:48.640
another cycle, put out a finger. And before you know it, you got 10. And when you bring it back,

591
00:48:48.640 --> 00:48:52.640
you've done 20 cycles. It's funny. I just did two and I start uning. I know. I just saw that.

592
00:48:52.640 --> 00:48:57.280
I'm telling you dude, this thing works, right? And so I have people do this technique. Here's

593
00:48:57.280 --> 00:49:04.560
the best part. Is it avoids monkey mind, right? So what is monkey mind? Monkey mind is I'm thinking

594
00:49:04.560 --> 00:49:09.360
about stuff that I have no business thinking about in the middle of the night for absolutely no reason.

595
00:49:09.360 --> 00:49:14.720
Like what's on the grocery list or what did I say to my spouse or did that podcast go okay or

596
00:49:14.720 --> 00:49:20.960
any of the things that might be floating through your head, you cannot count and worry at the same

597
00:49:21.280 --> 00:49:27.920
time. And why does it work? What's going on in my physiology? You're distracting the brain from

598
00:49:27.920 --> 00:49:31.920
the thing that's stressing you out and it's lowering your heart rate and then the natural sleep

599
00:49:31.920 --> 00:49:37.600
process comes in after it. So all these are our distraction techniques to be clear. Now there's

600
00:49:37.600 --> 00:49:41.040
several of them out there. One of the other ones I use for some of my patients is I tell them,

601
00:49:41.040 --> 00:49:47.200
hey, count backwards from 300 by threes. It's mathematically so complicated. You can't think of

602
00:49:47.200 --> 00:49:52.320
anything else and it's so damn boring. You're out like a light. On that point of distractions.

603
00:49:52.320 --> 00:49:57.440
A lot of people go to bed listening to podcasts or movies. Jack was just saying that he needs to

604
00:49:57.440 --> 00:50:02.160
listen to something fall asleep. I'm the same. I listen to like serial killer stuff which is that's

605
00:50:02.160 --> 00:50:06.720
interesting. Don't touch me. Wait till we get to the dreams part of the podcast. I can't wait to

606
00:50:06.720 --> 00:50:11.120
hear what you dream about. I don't I think I always try and figure out why it is and my sister's

607
00:50:11.200 --> 00:50:18.160
the same. She listens to serial killer stuff to fall asleep. I think it's because this is just

608
00:50:18.160 --> 00:50:24.400
hypothesis. My mom would always ask me to put on forensic files which is this like serial killer

609
00:50:24.400 --> 00:50:28.640
made a documentary thing. My wife and younger because she couldn't use the remote. So my mom would

610
00:50:28.640 --> 00:50:32.320
say she'd pass me the remote so put on forensic files and I'd like put on the number for her.

611
00:50:32.320 --> 00:50:37.600
Right. And so that was always playing in a house at that time. And we all had TVs in our bedroom.

612
00:50:37.840 --> 00:50:42.160
mirrored what was what was playing downstairs. Of course. So when I got into bed I'd watch

613
00:50:42.160 --> 00:50:46.640
forensic files asleep. This explains a lot about you. I know right. You said that's people

614
00:50:46.640 --> 00:50:51.920
there. Thank you. So let me tell you what it's like in my house. And actually you and I have a

615
00:50:51.920 --> 00:50:58.480
commonality. So in my house we have a big screen TV. It's on all night long. What's room

616
00:50:58.480 --> 00:51:03.520
in my bedroom? Okay. Okay. When I met my wife she said to me, Michael if you ever happen to spend

617
00:51:03.520 --> 00:51:07.040
the night I want to let you know that I sleep with the television on. I said don't worry about that

618
00:51:07.040 --> 00:51:12.240
Lauren. I'm going to be a sleep doctor. I'm going to fix that. We met when I was 30. So

619
00:51:13.040 --> 00:51:17.840
known her for quite a while. And you ever tried to change something in your bed? Oh yeah. Good

620
00:51:17.840 --> 00:51:21.920
market. Good luck. So I took the TV out. She said if you ever want to come back in here again

621
00:51:21.920 --> 00:51:27.040
I suggest you put the I put the TV back in. And then I studied her to learn what was going on. And

622
00:51:27.040 --> 00:51:31.440
it turns out that she's listening to it out of what I call the corner of her ear. Her eyes aren't

623
00:51:31.440 --> 00:51:36.480
even open. And half the time it's an episode assigned failed or something like that. My wife

624
00:51:36.480 --> 00:51:41.520
actually likes murder mysteries. And so it's usually forensic files or something along those lines

625
00:51:41.520 --> 00:51:46.400
that's going on. But for her it's a perfect distraction technique. Now there's a second thing

626
00:51:46.400 --> 00:51:52.080
that's important in our bedroom that happens is we have two dogs. They sleep in the bed with us.

627
00:51:52.080 --> 00:51:58.160
I'm the frickin sleep doctor dude. Like it's insane. But the point here is sleep is flexible.

628
00:51:58.240 --> 00:52:03.600
Okay. Just because it works for you doesn't mean it works for your bed partner. And vice-versa is

629
00:52:03.600 --> 00:52:08.000
also true. Right. Like just because some people can't sleep at the TV on doesn't mean that it's

630
00:52:08.000 --> 00:52:13.040
going to mess up your sleep forever to have the television on. Because it's not. And by the way

631
00:52:13.040 --> 00:52:17.440
99% of TVs have timers built into them. Like if you don't know what it is ask your kid. I had

632
00:52:17.440 --> 00:52:21.680
asked my son. He showed me how to use it. We turned it off. It wasn't a problem. Right. So

633
00:52:21.680 --> 00:52:27.840
creating a sleep environment that is conducive to sleep for you and your bed partner can

634
00:52:27.840 --> 00:52:32.720
have a lot of variation to it. And I don't think people there's no hard and fast rule that says

635
00:52:32.720 --> 00:52:37.120
hey nobody should ever sleep with the TV on. I mean there are people out there who say that but

636
00:52:37.120 --> 00:52:42.240
quite frankly everybody sleeps with the TV on. Well a lot of people do I wouldn't put the TV on

637
00:52:43.040 --> 00:52:46.320
in our bedroom. I mean we've done it once or twice whatever because we're doing something

638
00:52:46.320 --> 00:52:49.840
and we slip off to sleep. Yeah. I wake up and I realize it's on and I turn it off.

639
00:52:50.880 --> 00:52:55.280
But I also really think it's an important point to say that people will listen to podcasts like

640
00:52:55.280 --> 00:52:59.120
this. They'll listen to the like biohackers of the world. Yes. And then they'll get so

641
00:52:59.120 --> 00:53:02.880
militant about how they fall asleep that it will cause friction because one part is different.

642
00:53:02.880 --> 00:53:08.160
Don't do that. And I had this problem in my relationship which was my girlfriend sleeps in silence

643
00:53:08.160 --> 00:53:12.960
and it has like just a such a glorious routine to everything she does. Right. And I am completely

644
00:53:12.960 --> 00:53:17.120
the opposite. And I need to like I want to listen to a murder. Opposites attract me on my phone.

645
00:53:17.120 --> 00:53:23.440
It's like when I look at my whoops scores works for me. Yeah. It's like I am getting I get great

646
00:53:23.440 --> 00:53:28.080
sleep even if I'm listening to a serial killer documentary. But not if you had a cookie before

647
00:53:28.080 --> 00:53:32.240
bed. Not if I had a cookie that's that's gone. But I saw what I do is I put one air put in

648
00:53:32.240 --> 00:53:37.840
in my right ear. So whichever is not going to be on the pillow. And it means I can listen to her

649
00:53:37.840 --> 00:53:42.240
as she says something. Right. But when it's silence all I hear is the thing that I'm listening to.

650
00:53:42.240 --> 00:53:45.520
So I've got a trick for you. And I wake up in the morning and dig the air put out of that

651
00:53:45.520 --> 00:53:49.360
where it is. Right. So now I'm going to help you with the digging of the air pod. So first of all

652
00:53:49.360 --> 00:53:54.000
they now make these things called pillow speakers. Oh interesting. So it's a it's a it's a

653
00:53:54.000 --> 00:53:57.920
Bluetooth speaker that will attach to your phone that you can just slide. And it's just under your

654
00:53:57.920 --> 00:54:01.680
pillow. So only you can hear it. So that's number one. You might want to consider that. And they're

655
00:54:01.680 --> 00:54:08.880
pretty inexpensive. Number two, they now make specifically earbuds designed to be slept in.

656
00:54:08.880 --> 00:54:14.960
Oh nice. So there's a new company out called Next Sense. And they have developed an earbud that

657
00:54:14.960 --> 00:54:20.960
actually measures your brain waves while you are sleeping. And when you move into a lighter stage

658
00:54:20.960 --> 00:54:26.960
of sleep, it sends in a frequency signal to help you go back to sleep or to stay in that depth of

659
00:54:26.960 --> 00:54:31.040
sleep. Brand new company. Next sense. I have nothing to do with them. I mean, it's a friend of mine

660
00:54:31.040 --> 00:54:34.720
who owns the company, but I'm not on the board. I would like something to do with them. We'll figure

661
00:54:34.720 --> 00:54:40.560
that out. So does it allow you to play your music as well? It does. Or your podcast, whatever.

662
00:54:40.560 --> 00:54:46.320
I can listen to diary of a CEO every single night while I fall asleep. And it will make sure

663
00:54:46.320 --> 00:54:49.840
that I don't wake up from any dream. And you can still like and subscribe and stuff.

664
00:54:49.840 --> 00:54:53.840
Even through the earbuds. I think everybody should like and subscribe. It's a good feature.

665
00:54:54.720 --> 00:54:59.200
Agent that helps you subscribe. Okay, so that's that's your wake up in the middle of the night.

666
00:54:59.200 --> 00:55:03.360
Don't pee. Don't check your phone. You're doing these breathing exercises. You don't give

667
00:55:03.360 --> 00:55:08.000
yourself a hard time. And then what happens? It doesn't work. What do you do? Yeah, right? So there's

668
00:55:08.160 --> 00:55:13.680
the new research on something called non-sleep deep rest. We call it yoga nidra. Okay, it's been

669
00:55:13.680 --> 00:55:18.240
around for thousands of years. When you lie relaxed in like a corpse pose like this, you're actually

670
00:55:18.240 --> 00:55:22.000
doing something that's valuable for your sleep. Now, I want to be clear. It's not the same as sleep,

671
00:55:22.000 --> 00:55:27.040
but if you lie there for an hour, it's like 20 minutes worth of sleep. So everybody should know

672
00:55:27.040 --> 00:55:34.400
that even lying relaxed and calm is very, very helpful, right? But if you start to get anxious

673
00:55:34.400 --> 00:55:38.800
and your heart rate starts to tick up, you need to get yourself out of bed because that's when,

674
00:55:38.800 --> 00:55:42.720
because all you're doing then is thinking, hey, this bed is this place where I get anxious and

675
00:55:42.720 --> 00:55:48.000
pissed off. This is not a place to sleep. So as long as you stay nice and quiet, the non-sleep deep rest

676
00:55:48.000 --> 00:55:51.840
absolutely the thing to do. The other big thing that I do, and by the way, this happens to me on

677
00:55:51.840 --> 00:55:57.120
occasion too, like I'm not immune to it just because I'm a sleep doctor, you have to stay positive.

678
00:55:57.120 --> 00:56:00.720
And what I what do I mean by that is everybody when they wake up in the middle of the night,

679
00:56:00.720 --> 00:56:05.440
your brain is set to negativity. There's no reason you should be up for three o'clock in the morning

680
00:56:05.440 --> 00:56:09.840
that something good is going on, right? Nobody's coming in wishing you happy birthday at three o'clock

681
00:56:09.840 --> 00:56:13.600
in the morning. Something terrible has happened and your brain has gotten accustomed to that. So when

682
00:56:13.600 --> 00:56:19.680
it wakes up, it immediately goes to the negative and you start thinking about bad things. You can't stop

683
00:56:19.680 --> 00:56:24.160
your first thought, but you can stop your second thought, right? And so when you wake up and you think

684
00:56:24.160 --> 00:56:30.240
negative, what I want you to replace that with is, okay, Michael, for some reason your body has

685
00:56:30.240 --> 00:56:34.720
decided to wake up at three o'clock in the morning. It's not the game that I wanted to be playing

686
00:56:34.720 --> 00:56:39.760
tonight. However, I think I'm going to be okay. I'm just going to lie here and relax and let the

687
00:56:39.760 --> 00:56:44.160
natural sleep process take over. If I feel my heart rate increasing, I'm going to go to another room

688
00:56:44.160 --> 00:56:48.320
in the house where I've already got a book and a light set up so I can do a little bit of light

689
00:56:48.320 --> 00:56:53.520
reading and then come back to sleep. And I just tell myself that I give myself permission

690
00:56:54.320 --> 00:56:59.920
to just chill, just relax. And then you know what happens? The natural sleep process comes over.

691
00:56:59.920 --> 00:57:04.400
As soon as your heart rate starts to go down, your body wants to get back to sleep. And so it really

692
00:57:04.400 --> 00:57:09.520
has a lot to do with heart rate. I love having these conversations on the driver's ear because I have

693
00:57:09.520 --> 00:57:16.640
a huge amount of sympathy and concern for people that don't get sufficient sleep. And I know there's

694
00:57:16.640 --> 00:57:20.160
a lot of people that don't and I actually think it's to some degree it's somewhat increasing because

695
00:57:20.160 --> 00:57:24.720
the way we live our lives. I was looking at some of the stats around the increase and there's a

696
00:57:24.720 --> 00:57:32.000
study done in 2025 and early 2026 that revealed we're in a global sleep crisis. Oh yes we are.

697
00:57:32.720 --> 00:57:39.120
Both the CDC and Stanford Medicine report said that one in three adults and nearly 80% of teenagers

698
00:57:39.120 --> 00:57:43.680
and I'll chronically sleep deprived. Correct. The 2026 survey by the American Academy of

699
00:57:43.680 --> 00:57:50.320
Sleep Medicine found that 93% of Gen Z admits a regularly losing sleep due to social media usage.

700
00:57:50.320 --> 00:57:56.880
And 71% of employed respondents globally have said that they sometimes call in sick at least once or

701
00:57:56.880 --> 00:58:02.640
twice just to sleep. Just to sleep. Yeah. When I was down in Australia doing some work down there,

702
00:58:02.640 --> 00:58:09.120
a lot of Australians they take holiday and they just sleep. Yeah. Just to catch up. Like it's pretty

703
00:58:09.120 --> 00:58:13.520
remarkable. We're in a very sleep deprived society and I think there's a couple of different reasons

704
00:58:13.520 --> 00:58:18.160
why that is. Number one, have you seen what's going on outside in the world today? It's pretty

705
00:58:18.240 --> 00:58:22.480
crazy out there. Well I can understand why people are getting a little anxious. I think one

706
00:58:22.480 --> 00:58:27.120
can argue it's been crazy through history but we never knew about it. Right. Well I mean the media

707
00:58:27.120 --> 00:58:31.360
getting it to getting us this information so quickly I think is definitely what I would agree

708
00:58:31.360 --> 00:58:36.000
with you. It was much crazier during like World War II you know stuff like that. Now we're getting

709
00:58:36.000 --> 00:58:40.480
information so quickly and people are getting so ratcheted up about it. I think that had something

710
00:58:40.480 --> 00:58:44.720
to do with it. But if I think the bigger culprit is people being overweight. You know when you look

711
00:58:44.880 --> 00:58:49.040
here in the United States and you look at the obesity epidemic and you look at people being overweight,

712
00:58:49.040 --> 00:58:53.680
it's something close to like 70 something percent of people in America are overweight. When you're

713
00:58:53.680 --> 00:58:58.240
overweight that puts you in line for potentially having something called sleep apnea. Now I want to

714
00:58:58.240 --> 00:59:02.880
be clear not everybody with sleep apnea is overweight but a large percentage of the people with

715
00:59:02.880 --> 00:59:08.320
sleep apnea are bigger people and so when you look at a society that's getting bigger and all the

716
00:59:08.320 --> 00:59:13.520
unhealthy food that we've got going on all this highly processed food things of that nature that

717
00:59:13.520 --> 00:59:18.800
isn't helping anybody it's adding the pounds and specifically like for men we gain weight through

718
00:59:18.800 --> 00:59:22.560
our necks. Like I mean I don't know if you've ever noticed it but like if you ever were heavy and

719
00:59:22.560 --> 00:59:25.920
you lose weight the first thing somebody says oh it looks like you lost weight because I can tell from

720
00:59:25.920 --> 00:59:30.240
your face right and they're like oh your neck looks you know different now and so we see a lot of

721
00:59:30.240 --> 00:59:35.280
what's going on in the world from a weight perspective and a food perspective could be driving some

722
00:59:35.280 --> 00:59:39.680
of the sleep problems. Then there's the anxiety perspective that I spoke of earlier that I think

723
00:59:39.680 --> 00:59:44.560
comes in and again I agree with you I don't think we have more crazy stuff going on I think we

724
00:59:44.560 --> 00:59:49.520
know about more crazy stuff that's going on. But also work is now largely digital and I imagine

725
00:59:49.520 --> 00:59:54.320
for my great grandfather he would go to I know the factory or wherever he works yeah his work would

726
00:59:54.320 --> 01:00:00.240
finish at six yes your work doesn't finish at six now it finishes when you're awake yeah absolutely

727
01:00:00.240 --> 01:00:05.120
it finishes when you go to sleep yeah exactly yeah and and that becomes problematic right because a lot

728
01:00:05.120 --> 01:00:09.760
of times also by the way you need to have dividers in your home like let's say you live in a studio

729
01:00:09.760 --> 01:00:15.360
apartment and your bed is your couch is your kitchen right you have no designated spot for sleep your

730
01:00:15.360 --> 01:00:21.600
body needs to know hey this is the spot where I can chill out and finally get some rest and I think a

731
01:00:21.600 --> 01:00:28.400
lot of times our environments just aren't that way. So many of us are pursuing passive forms of

732
01:00:28.400 --> 01:00:33.120
income and to build side businesses in order to help us cover our bills and that opportunity is

733
01:00:33.120 --> 01:00:38.800
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734
01:00:38.800 --> 01:00:44.320
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735
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736
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737
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739
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740
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741
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742
01:01:21.520 --> 01:01:24.880
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743
01:01:24.880 --> 01:01:29.520
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744
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746
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748
01:01:52.560 --> 01:01:57.040
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750
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752
01:02:15.280 --> 01:02:21.840
apply which sleep disorder should we start with sleep apnea and insomnia sleep apnea for folks

753
01:02:21.840 --> 01:02:26.480
out there who may not know what it is is when you are snoring at night almost everybody who has

754
01:02:26.480 --> 01:02:31.440
sleep apnea snores not everybody but almost everybody and when you're sucking air in you pull

755
01:02:31.440 --> 01:02:36.560
your tongue to the back of your throat and you cut off your air and you literally stop breathing

756
01:02:36.560 --> 01:02:41.440
right for a few seconds then also you can you make all this kind of grunt and groaning noises

757
01:02:41.440 --> 01:02:48.240
and then you wake up this can happen hundreds of times a night and it can be very problematic because

758
01:02:48.240 --> 01:02:53.680
of course it wakes you up every single time that you have one of these events right and so as an

759
01:02:53.680 --> 01:02:58.960
example we measure the events per hour so as an example somebody with sleep apnea could have

760
01:02:58.960 --> 01:03:05.040
between five and 15 times per hour that they stop breathing and that's mild so how are they going

761
01:03:05.040 --> 01:03:10.880
to get into the deep sleep that clears out they can't that's the problem right and so apnea

762
01:03:10.880 --> 01:03:14.880
prevents them from getting into a lot of that deep sleep and so the brain doesn't clear out and then

763
01:03:14.880 --> 01:03:20.960
they got they're kind of screwed so at the end of the day the the goal here is to get as many people

764
01:03:20.960 --> 01:03:25.840
to number one identify if they have a sleep disorder and then be able to try to figure out

765
01:03:25.840 --> 01:03:30.720
what to do about it and the percentage of people in the US that have undiagnosed sleep apnea is

766
01:03:30.720 --> 01:03:35.120
pretty big it's like somewhere between I think like 18 to 20 percent this is crazy I was just

767
01:03:35.120 --> 01:03:42.080
looking at the stats it says according to 2026 data approximately 936 million people to 1

768
01:03:42.080 --> 01:03:47.680
billion adults worldwide have obstructive sleep apnea which is what one in seven yep that's about

769
01:03:48.160 --> 01:03:53.440
making it as common as diabetes one in seven correct listening have sleep apnea yes wow as

770
01:03:53.440 --> 01:03:58.640
popular as diabetes let that sink in for like half a second everybody knows what diabetes is

771
01:03:58.640 --> 01:04:04.320
almost nobody knows what sleep disorders are specifically sleep apnea and it says 80 to 90 percent

772
01:04:04.320 --> 01:04:08.800
of those people remain undiagnosed that is correct so there's people listening right there's

773
01:04:08.800 --> 01:04:13.120
actually a huge percentage of people listening right now yeah that have sleep apnea and have no

774
01:04:13.200 --> 01:04:18.160
idea that they haven't exactly right how would they know do the sleep test this thing here yeah

775
01:04:18.160 --> 01:04:22.560
and what would this show so this which this actually collects what is your oxygen levels that

776
01:04:22.560 --> 01:04:26.400
throughout the night what is your heart rate throughout the night how many times do you actually

777
01:04:26.400 --> 01:04:31.040
stop breathing and also the depth of your sleep which stages of sleep you get when you fall asleep

778
01:04:31.040 --> 01:04:34.080
things like that and what would this see you know because people are going to be something like

779
01:04:34.080 --> 01:04:38.800
how do I know if I need to do the test so great question so you want to think about the symptoms

780
01:04:38.960 --> 01:04:44.560
that you might have so do you snore do you wake up gasping for air has anybody told you that

781
01:04:44.560 --> 01:04:49.520
you're snoring stops for brief periods of time or that they've heard you gasping for air do you

782
01:04:49.520 --> 01:04:54.640
wake up with a headache in the morning do you find your moods are up and down all of those are

783
01:04:54.640 --> 01:04:59.840
signs and symptoms of sleep apnea and this test you affiliated with this computer I'm not but

784
01:04:59.840 --> 01:05:04.320
um we do have that test on my website we sell it to people so that way we can test them and

785
01:05:04.400 --> 01:05:10.800
how much does it cost 189 dollars okay so it's not exorbitantly expensive and it's also

786
01:05:10.800 --> 01:05:16.080
is covered by insurance and it connects to an app uh-huh absolutely so you'd put it through your

787
01:05:16.080 --> 01:05:22.800
sleep so I put that there exactly this yeah exactly and that's it you go to bed wake up then the

788
01:05:22.800 --> 01:05:28.640
information ports over to your phone and then tells us exactly what's going on now here's where it gets

789
01:05:28.640 --> 01:05:32.080
even better I know right can you imagine me getting in bed with my film saying they're like come on

790
01:05:32.080 --> 01:05:36.560
babyless we're recording all kinds of good stuff who knows what she might like is this going to help

791
01:05:36.560 --> 01:05:42.960
my sex life it's absolutely it will because getting into bed and knowing how well you sleep and knowing

792
01:05:42.960 --> 01:05:47.040
if you have sleep apnea or not will definitely affect your sex life also by the way I've saved more

793
01:05:47.040 --> 01:05:51.680
marriages as a sleep doctor than I ever would have as a marital therapist dealing with snoring

794
01:05:51.680 --> 01:05:55.600
in the middle of the night and things like that so you'd be you'd be surprised but what's nice

795
01:05:55.600 --> 01:06:00.800
about this is it's one night you don't have to do it multiple nights it's super easy um and again

796
01:06:00.800 --> 01:06:04.400
I believe in that that's disposable you can actually throw that whole thing away after it's all said

797
01:06:04.400 --> 01:06:07.760
and done and on that point before we just go a little bit further into sleep apnea should should

798
01:06:07.760 --> 01:06:12.000
we be sleeping in bed with our partners and I know that's an interesting great question great question

799
01:06:12.000 --> 01:06:18.960
the strength of your relationship has nothing to do with where you sleep okay so lots of people are

800
01:06:18.960 --> 01:06:22.800
like I got to sleep with my partner otherwise my relationship's gonna go to shit and everything's

801
01:06:22.800 --> 01:06:28.240
gonna go terrible and we're never gonna have sex and we're not true okay so a lot of times for

802
01:06:28.240 --> 01:06:34.160
people that I have so for example I've got people who um have sleep apnea and they use a machine

803
01:06:34.160 --> 01:06:39.280
to help them sleep called a CPAP machine right and um that noise for some people can be disruptive

804
01:06:39.280 --> 01:06:45.360
and so they sleep let's say in a different room right so is that is that detrimental to your marriage

805
01:06:45.360 --> 01:06:51.440
no it's not because here's what you do is you vacation on the weekends in your bedroom right I

806
01:06:51.440 --> 01:06:56.000
can't count the number of people who sleep separately during the week and then together on the

807
01:06:56.000 --> 01:07:01.600
weekends and it turns out that they get much better sleep during the week and then guess what

808
01:07:01.600 --> 01:07:07.120
intimacy shows up much faster on the weekends because they're not so tired used to be you know

809
01:07:07.120 --> 01:07:11.840
not tonight I have a headache it was really not tonight I'm exhausted when you allow your partner

810
01:07:11.840 --> 01:07:16.320
to get good sleep during the week there's a reasonably good shot that you're gonna be able to

811
01:07:16.320 --> 01:07:21.520
be intimate over the weekend if they got good sleep so wearing that to bed might not be the sexiest

812
01:07:21.520 --> 01:07:27.520
thing in the universe but it's better than having sleep apnea and eventually ending up dead

813
01:07:28.480 --> 01:07:33.200
all the symptoms of sleep apnea different from men and women they are great question

814
01:07:33.200 --> 01:07:38.160
so it turns out that men and women are quite different but we've historically been scoring them the

815
01:07:38.160 --> 01:07:44.160
same so women don't have a tendency to have as much snoring as men do um women have a tendency to

816
01:07:44.160 --> 01:07:48.960
have more arousals where they wake up constantly women have a tendency to report headaches in the

817
01:07:48.960 --> 01:07:54.800
morning more so than men do so it's actually different types of symptoms for women versus men when

818
01:07:54.800 --> 01:08:00.480
it comes to sleep apnea to the point where we're now considering using different testing devices so

819
01:08:00.480 --> 01:08:06.880
this testing device um would not necessarily measure EEG and in women EEG might be important that's

820
01:08:06.880 --> 01:08:12.800
what we're learning so as an example our company is finding a device specifically to send to women

821
01:08:12.800 --> 01:08:17.760
so that way we can more accurately measure sleep apnea in women now there's a lot of questions about

822
01:08:17.760 --> 01:08:22.160
treatment for sleep apnea and the biggest reason why nobody gets sleep tested is because they're

823
01:08:22.160 --> 01:08:26.960
afraid that they're gonna end up sleeping with a CPAP machine on their face at night and so let

824
01:08:26.960 --> 01:08:33.440
me describe to your audience what that is also full disclosure I have sleep apnea I don't look like

825
01:08:33.440 --> 01:08:39.920
somebody who has sleep apnea I stop breathing in my sleep I think it's 26 times an hour I know right

826
01:08:39.920 --> 01:08:45.360
kind of crazy and I wear a CPAP machine and it helps me sleep every single night let me explain

827
01:08:45.360 --> 01:08:50.400
what it is so when your throat closes here CPAP machine is a little air compressor with a tube

828
01:08:50.400 --> 01:08:54.640
and a mask that sits on your nose pushes it just thin stream of just air and when it hits that

829
01:08:54.640 --> 01:08:59.520
blockage it ever so slightly opens it up shoots air straight down to your lungs now you might be saying

830
01:08:59.520 --> 01:09:06.720
to yourself that sounds barbaric that is insane it's a hair dryer blowing up my nose all night long

831
01:09:07.600 --> 01:09:13.760
here's what I can tell you is when you have a severe case of sleep apnea this can be a life

832
01:09:13.760 --> 01:09:19.120
saver this can be one of the biggest most important things that you possibly do now a lot of people say

833
01:09:19.120 --> 01:09:23.760
oh I don't think I could sleep with a mask on my face well that's not the only treatment there are

834
01:09:23.760 --> 01:09:28.160
other treatments called oral appliances this is like a mouth guard like you see the footballers wear

835
01:09:28.160 --> 01:09:32.720
but it's an upper and a lower and the lower slowly brings you a jaw forward which opens up your

836
01:09:32.720 --> 01:09:38.960
posterior airway space the same way that air pushes things aside the oral appliance structurally moves

837
01:09:38.960 --> 01:09:44.000
your jaw slightly forward thereby opening up your airway so that works well and there's no

838
01:09:44.000 --> 01:09:49.600
mask on your face there's a third device that you can wear on your tongue that vibrates that

839
01:09:49.600 --> 01:09:54.800
shrinks your tongue by a couple of millimeters which opens up this posterior airway space and allows

840
01:09:54.800 --> 01:09:58.880
you to breathe better have you tried all of them I have as a matter of fact and why did you choose

841
01:09:58.880 --> 01:10:03.760
the apnea machine so for me the apnea machine worked the best and made the most sense for me right

842
01:10:04.240 --> 01:10:09.680
now but I'll be honest with you I will probably get the mouth guard for when I travel there's a lot

843
01:10:09.680 --> 01:10:14.160
that can be done out there and by the way there's also surgeries and surgeries are a little bit more

844
01:10:14.160 --> 01:10:20.160
permanent fix but in many cases those surgeries can be quite effective also by the way they're working

845
01:10:20.160 --> 01:10:25.360
on a pill for sleep apnea now and that's just apnea we haven't talked about insomnia yet

846
01:10:25.360 --> 01:10:29.760
I was just reading about the FDA approving a drug yeah it's it's quite remarkable and there's actually

847
01:10:29.760 --> 01:10:33.200
two I think there's actually three different companies that are working on different drugs

848
01:10:33.200 --> 01:10:38.960
right now for sleep apnea and I mean to be clear when that happens I think it's pretty much

849
01:10:38.960 --> 01:10:43.840
game over for sleep apnea right I mean once we can get it in a pill form which means compliance

850
01:10:43.840 --> 01:10:48.400
increases dramatically we can help a lot of people with sleep apnea which I think would be

851
01:10:48.400 --> 01:10:53.200
pretty amazing and women are heavily undiagnosed right because we heavily we think of it as I mean

852
01:10:53.200 --> 01:10:58.080
I've heard it rough being referred to as sort of an old man's disease yeah an oh absolutely

853
01:10:58.080 --> 01:11:04.080
and here's the thing many women have a tendency to report insomnia types of symptoms over sleep apnea

854
01:11:04.080 --> 01:11:09.120
types of symptoms when in fact they actually have under undiagnosed sleep apnea which we can catch

855
01:11:09.120 --> 01:11:12.480
we talked a little bit earlier but from many of the conversations I've had on the show about

856
01:11:12.480 --> 01:11:18.640
Alzheimer's yes your chance of getting Alzheimer's I imagine is going to increase right because

857
01:11:18.640 --> 01:11:22.400
absolutely you have sleep apnea yeah well because when you have sleep apnea it keeps you out of

858
01:11:22.400 --> 01:11:26.640
the deeper stages of sleep the deeper stages of sleep is where that lymphatic system comes in and

859
01:11:26.640 --> 01:11:30.800
scoops out those proteins and that's really probably one of those big causes for it so that's

860
01:11:30.800 --> 01:11:34.480
one of the things that we always want people to understand but there's also something else that

861
01:11:34.480 --> 01:11:39.600
I think is important to maybe talk about which is on the other side not sleep apnea side but on the

862
01:11:39.600 --> 01:11:44.080
insomnia side which is there's a lot of people who go and they go to the drugstore and they buy an

863
01:11:44.080 --> 01:11:49.840
over the counter sleep aid right now I'm not talking about supplementation yet we can get into supplements

864
01:11:49.840 --> 01:11:54.720
in a minute if you want to but I'm talking about things like the PM medications right you know they

865
01:11:54.720 --> 01:11:59.760
so here in America we have them where there's like there's like an analgesic plus a PM so there's

866
01:11:59.760 --> 01:12:06.400
Tylenol PM Advil PM and what it is is it's it's a pain reliever but they add something called

867
01:12:06.400 --> 01:12:11.280
Diphon hydramine and it makes you feel sleepy and it makes you fall asleep Diphon hydramine is actually

868
01:12:11.280 --> 01:12:17.360
an anti histamine right so it's used for congestion and things like that but there's now data to suggest

869
01:12:17.360 --> 01:12:23.440
that daily use of the PM part of this not the pain relieving part but the PM part can lead almost

870
01:12:23.440 --> 01:12:31.520
directly to Alzheimer's right so if people can just go to bed and follow a couple simple rules and

871
01:12:31.520 --> 01:12:36.320
go to bed naturally you'd be shocked at how much better your world is going to be the Queensland

872
01:12:36.320 --> 01:12:43.360
Brain Institute at the University of Queensland found that people with untreated apnea have a 45%

873
01:12:43.360 --> 01:12:49.680
higher risk of developing Alzheimer's disease like I said which is crazy so three important here's

874
01:12:49.680 --> 01:12:54.320
the thing is we've got all these people who are watching your show right now they need to start

875
01:12:54.320 --> 01:13:00.080
thinking in their head like maybe I have sleep apnea maybe I don't but maybe I should take a look

876
01:13:00.080 --> 01:13:03.840
at what are some of the symptoms and see if that's something that could be going on for me because

877
01:13:03.840 --> 01:13:09.440
again testing is available and to be clear it's not like I'm the only guy out there's testing people

878
01:13:09.440 --> 01:13:14.000
I mean there are sleep doctors all over the world that are testing people my encouragement to people

879
01:13:14.480 --> 01:13:19.440
hey figure it out if you can't figure it out you know shoot us an email we'll find a sleep

880
01:13:19.440 --> 01:13:24.640
center for you to go to but if you think there's something going on it's definitely worth checking out

881
01:13:24.640 --> 01:13:30.080
because by the way you can stay with undiagnosed sleep apnea for your entire life and all it does

882
01:13:30.080 --> 01:13:35.120
is basically break down everything that's going on inside and that's not what you want like remember

883
01:13:35.120 --> 01:13:40.000
sleep is recovery right this is how your body still functions like if you want to lead a nice

884
01:13:40.000 --> 01:13:45.840
prosperous life you want to sleep insomnia has become a bit of a word that people throw around

885
01:13:45.840 --> 01:13:49.520
for sure right they they kind of to self diagnose themselves we kind of think of it as this one

886
01:13:49.520 --> 01:13:53.600
specific thing I think people say I have insomnia when they just don't sleep well right what is

887
01:13:53.600 --> 01:13:58.000
insomnia and what's the big myth around it yeah so number one there's a couple of different

888
01:13:58.000 --> 01:14:02.720
flavors of insomnia there's the I can't fall asleep there's the I can't stay asleep which we

889
01:14:02.720 --> 01:14:07.280
talked about quite a bit there's the I wake up too early and then there's just the I wake up from

890
01:14:07.280 --> 01:14:13.120
unrefreshing sleep so we really think that there are four sort of types of insomnia right

891
01:14:13.120 --> 01:14:18.800
and when people I would say some of the biggest myths that a lot of people have surrounding insomnia

892
01:14:18.800 --> 01:14:23.040
is or like the biggest problem that they do is when somebody has a really crappy night

893
01:14:23.040 --> 01:14:29.440
then what they try to do is the next evening go to bed early and try to catch up on some of that

894
01:14:29.440 --> 01:14:35.280
sleep that they missed so to be clear this is a terrible idea because your circadian rhythm

895
01:14:35.280 --> 01:14:41.520
isn't ready to go to bed early so you lie in bed and you're exhausted but you can't fall asleep

896
01:14:41.520 --> 01:14:46.960
you're what I call wired and tired right and so what we want people to do is if you do have

897
01:14:46.960 --> 01:14:50.720
a bout of insomnia where you have difficulty falling asleep or difficulty staying asleep

898
01:14:50.720 --> 01:14:56.480
number one don't overcaffeinate during the daytime so many people are like oh I'm dragging I

899
01:14:56.480 --> 01:15:00.960
got to get a coffee you know and they and they caffeinate caffeinate and then they caffeinate

900
01:15:00.960 --> 01:15:04.640
so late into the day that they have shitty sleep that night and now we're in the washing machine

901
01:15:04.640 --> 01:15:09.040
cycle going over and over and over it sounds like you might be relating to this a little bit maybe

902
01:15:09.040 --> 01:15:16.000
yourself and then so we want to avoid that the other thing we want to avoid is overstimulation at night

903
01:15:16.000 --> 01:15:21.040
right so a lot of pimps people get that nervous energy and so they're just doing doing doing again

904
01:15:21.040 --> 01:15:26.160
you need runway to land the plane so give yourself some kind of that space and then just make sure

905
01:15:26.160 --> 01:15:31.120
that you've got some level of regularity I would argue for my insomnia patients but quite

906
01:15:31.120 --> 01:15:37.600
honestly for anybody who's watching this the number one sleep tip that I can give people is to

907
01:15:37.600 --> 01:15:42.960
wake up at the same time seven days a week not go to bed I don't actually care when you go to bed

908
01:15:42.960 --> 01:15:46.160
that much I know there's a lot of sleep specialists out there who are like you gotta go to bed at the

909
01:15:46.160 --> 01:15:50.400
same time and wake up at the same time I'm not of that ilk I don't really care that much about

910
01:15:50.400 --> 01:15:55.360
the going to bed time I really only care about the wake up time let me explain why when you wake

911
01:15:55.360 --> 01:15:58.400
up in the morning sunlight hits your eye and you have a special cell in your eye called the

912
01:15:58.400 --> 01:16:03.600
melanopsin cell which sends a signal to your brain to turn off the melatonin faucet in your head

913
01:16:03.600 --> 01:16:08.800
but it sets a timer for exactly 14 hours later it's called the melatonin phased response curve

914
01:16:08.800 --> 01:16:13.840
so if you're waking up at six melatonin turns off until about 8 pm then it takes about a couple

915
01:16:13.840 --> 01:16:17.680
hours for it to get up and in so then you start to get sleeping around nine thirty and you go to bed

916
01:16:18.240 --> 01:16:23.840
but if you did that and now it's Saturday and you sleep in until eight melatonin doesn't kick off

917
01:16:23.840 --> 01:16:31.200
until 10 Saturday night so what I'm saying is the time that you wake up directly determines when

918
01:16:31.200 --> 01:16:37.760
your internal melatonin kicks into gear so if everybody woke up at the exact same time every

919
01:16:37.760 --> 01:16:43.200
single day seven days a week automatically you would get tired at the right time and you would

920
01:16:43.200 --> 01:16:47.920
start going to sleep and it's that two different types of insomnia sometimes I hear primary

921
01:16:47.920 --> 01:16:52.400
secondary insomnia on your YouTube channel so when you look at primary insomnia versus secondary

922
01:16:52.560 --> 01:16:57.520
insomnia the way we categorize that secondary insomnia is usually due to something else that's

923
01:16:57.520 --> 01:17:04.880
going on in your life so maybe caffeine abuse right maybe something along those lines whereas primary

924
01:17:04.880 --> 01:17:10.160
insomnia is there's nothing else you the only thing you've got going on is sleep disorder another

925
01:17:10.160 --> 01:17:14.640
example of something where insomnia might be secondary would be pain right so if you have a

926
01:17:14.640 --> 01:17:18.720
pain syndrome if you have fibromyalgia or low back pain that could prevent you from sleeping that

927
01:17:18.720 --> 01:17:24.160
would be secondary insomnia secondary to pain and I hear that the most common treatment for insomnia

928
01:17:24.160 --> 01:17:32.400
is CBT therapy so yes and no so I would say that the most common therapy for insomnia is alcohol

929
01:17:33.040 --> 01:17:38.880
more people drink themselves to sleep than any other single thing out there and then you start

930
01:17:38.880 --> 01:17:43.040
to get into the pharmacy of it all and there's a lot of pharmaceutical drugs out there that people

931
01:17:43.040 --> 01:17:50.640
utilize for sleep and I want to make a point if I can is there's nothing wrong with needing a pill

932
01:17:50.640 --> 01:17:57.120
to sleep okay I want to be very clear about this there are people out there who need pills right

933
01:17:57.120 --> 01:18:01.840
all kinds of different ones thank you there's a whole host of reasons why you and your doctor

934
01:18:01.840 --> 01:18:07.840
may have come to the conclusion that a sleeping tablet is good for you the problem comes when

935
01:18:07.920 --> 01:18:13.920
those sleeping tablets are over prescribed so insomnia is in the in the sleep world we call it a

936
01:18:13.920 --> 01:18:18.000
door handle diagnosis because when the doctor has their hand on the door and they're just about to

937
01:18:18.000 --> 01:18:22.800
leave that's when the patient says oh and by the way I'm not sleeping and then the doctor usually

938
01:18:22.800 --> 01:18:26.800
pulls out the prescription pad and says you know ambient or trasadone or something like that

939
01:18:26.800 --> 01:18:31.280
writes it says here come back in 30 days well you haven't really done anything for this person you've

940
01:18:31.280 --> 01:18:36.480
handed them a pill and by the way now they're probably either psychologically or physiologically

941
01:18:36.480 --> 01:18:41.840
addicted to said pill right now once again if you've got a major mental health issue I don't

942
01:18:41.840 --> 01:18:45.920
think I care I think it's okay for you to have your ambient and be fine I know a lot of people

943
01:18:45.920 --> 01:18:50.240
that do have insomnia have depression oh I think it's one of the biggest things that we see

944
01:18:50.240 --> 01:18:54.880
but I would argue anxiety might be a little bit more than depression but yes anxiety and depression

945
01:18:54.880 --> 01:19:00.560
I would argue make up 75% of insomnia at any given time right I work with people and I do something

946
01:19:00.560 --> 01:19:05.920
called cognitive behavioral therapy for insomnia which you correctly identified as CVTI right and so

947
01:19:05.920 --> 01:19:11.920
I work with patients all the time and that's exactly what we do is we reschedule them so that's the

948
01:19:11.920 --> 01:19:16.480
behavioral part and then the cognitive part is we talked to them about how do you think about sleep

949
01:19:16.480 --> 01:19:20.480
because a lot of people think about sleep in disastrous ways that like if I don't get eight hours

950
01:19:20.480 --> 01:19:24.960
my old day is screwed and everything's gonna happen it rarely happens that way like it's called

951
01:19:24.960 --> 01:19:29.840
catastrophizing you just make it worse and worse and worse and so we look at those cognitive distortions

952
01:19:29.840 --> 01:19:34.720
and we help fix them in therapy by really kind of what I call doing the math and so I say well

953
01:19:34.800 --> 01:19:40.160
have you ever had four hours of sleep yes did you do something terrible the next day no

954
01:19:40.160 --> 01:19:44.800
so where's your evidence right and you start to get people to challenge themselves and also

955
01:19:44.800 --> 01:19:49.680
they kind of they can kind of get there there's also another area of that a lot of people go to

956
01:19:49.680 --> 01:19:55.760
somewhere in between the pills and therapy and that's supplementation so there's a lot of people

957
01:19:55.760 --> 01:20:01.600
out there who like to use supplements and try to understand how to fix quote their insomnia

958
01:20:01.600 --> 01:20:06.240
with supplementation so if we can let's talk a little bit about supplements and sort of what's

959
01:20:06.240 --> 01:20:11.200
good and what's bad what is the difference between a supplement and a pill or is that you talking

960
01:20:11.200 --> 01:20:17.840
about the same thing here so under the context of this conversation a supplement is a non FDA

961
01:20:17.840 --> 01:20:25.040
regulated thing that you can purchase at any drug store and a pill is a bi prescription only

962
01:20:25.040 --> 01:20:29.360
from a doctor okay that's how we're gonna make the distinction for this particular conversation

963
01:20:29.440 --> 01:20:33.840
okay so those pills that are in front of you so right in front of me these are most these

964
01:20:33.840 --> 01:20:38.960
are actually all supplements so these are different so these are not pharmaceuticals these are

965
01:20:38.960 --> 01:20:42.800
different things so we've got i mean in different countries it's different right great point so

966
01:20:42.800 --> 01:20:46.880
let's talk about melatonin since that's kind of the biggie that a lot of people like to know about

967
01:20:46.880 --> 01:20:52.240
so number one melatonin is bi prescription only almost everywhere other than the united states

968
01:20:52.240 --> 01:20:57.760
yeah right so in england in australia in europe you can't just walk into the drug store and

969
01:20:57.760 --> 01:21:02.400
buy melatonin and there's a reason a lot of people don't realize it but melatonin is a hormone

970
01:21:02.400 --> 01:21:07.360
there's a reason you can't go to the cvs and get testosterone in estrogen right because hormones

971
01:21:07.360 --> 01:21:12.320
affect the entire system they affect all three almost three hundred different things in your body

972
01:21:12.320 --> 01:21:16.320
so what you don't want to do is have somebody just willy nilly grabbing a hormone and starting to

973
01:21:16.320 --> 01:21:22.720
pop it without somebody understanding what's going on with them more importantly melatonin in particular

974
01:21:22.720 --> 01:21:31.680
in the point i wanted to make earlier about depression melatonin interacts with all ssri medication

975
01:21:31.680 --> 01:21:39.360
an ssri is a serotonin specific reuptake inhibitor and antidepressant so things like prozac

976
01:21:39.360 --> 01:21:47.280
zoloft selexa all of those are medications that will be affected by melatonin ingestion and

977
01:21:47.280 --> 01:21:54.560
nobody knows that it is in addition melatonin affects birth control yes you heard it here

978
01:21:54.560 --> 01:21:58.880
birth control it affects blood pressure medication and it affects diabetes medication

979
01:21:58.880 --> 01:22:03.360
so one of the problems is that people go into the local drug store and they're like oh i'm

980
01:22:03.360 --> 01:22:07.920
gonna grab some melatonin and i'm gonna make my sleep better because i'm sleeping poorly so first

981
01:22:07.920 --> 01:22:14.320
of all that's not what melatonin does melatonin is a sleep regulator not a sleep initiator melatonin

982
01:22:14.320 --> 01:22:18.640
doesn't affect sleep drive melatonin affects sleep rhythm so remember in the beginning of our

983
01:22:18.640 --> 01:22:23.920
conversation we're talking about the two systems melatonin only affects your brain telling it when

984
01:22:23.920 --> 01:22:28.720
it's time to go to bed it does not make you sleepy that's a denison we already talked about

985
01:22:28.720 --> 01:22:32.560
adenosine and caffeine into how similar their molecular structures are so when you look at

986
01:22:32.560 --> 01:22:38.240
something like melatonin you need to really be thoughtful about using it number two melatonin is

987
01:22:38.240 --> 01:22:44.720
not to be used in children okay so a lot of people are like Michael i've got pediatricians all

988
01:22:44.720 --> 01:22:50.240
over the country telling me to give my children melatonin i'm gonna say it right here in front of

989
01:22:50.240 --> 01:22:55.840
everybody that is the dumbest idea i have heard in a long time because you just taught your child

990
01:22:55.840 --> 01:23:03.120
that they need a pill to sleep normally no child needs pills to sleep and by the way most children

991
01:23:03.120 --> 01:23:08.480
make almost four times the amount of melatonin that their brain even needs so giving them extra

992
01:23:08.480 --> 01:23:13.280
melatonin doesn't do you any good there is however one group of children where melatonin does

993
01:23:13.280 --> 01:23:18.960
work well and that's in kids on the autism spectrum we don't know exactly why but or at least i

994
01:23:18.960 --> 01:23:25.440
don't but there is data to suggest that at five six seven milligrams that that can be very helpful

995
01:23:25.440 --> 01:23:30.880
for them dosage also is a problem like if you go to the drugstore you can you almost can't find it

996
01:23:30.880 --> 01:23:35.440
in the appropriate dose the appropriate dose is anywhere from about half a milligram to one and a

997
01:23:35.440 --> 01:23:40.560
half milligrams maybe top out at three but that's about as high as you want to go but when you go to

998
01:23:40.560 --> 01:23:46.000
CVS you find a gummies in 10 and 20 milligrams and people tell me all the time oh i can't take melatonin

999
01:23:46.000 --> 01:23:51.440
it gives me crazy dreams number one side effect of overdosing on melatonin is crazy dreams on this

1000
01:23:51.440 --> 01:23:59.040
point of going to a supermarket and picking some melatonin off the shelf FDA approval and the

1001
01:23:59.040 --> 01:24:04.800
lack of FDA approval in melatonin means that there's less clarity on what's actually in there right

1002
01:24:04.800 --> 01:24:10.880
that's exactly right reading about study in 2024 where they looked at different melatonins that

1003
01:24:10.880 --> 01:24:15.920
were found on the shelf and they found very different things inside the bottle very very different

1004
01:24:15.920 --> 01:24:20.400
things they looked to analysis of melatonin gummies marketed for children and found that the

1005
01:24:20.400 --> 01:24:26.640
actual amount of melatonin ranged from zero percent right to six hundred and sixty seven percent

1006
01:24:26.640 --> 01:24:31.280
of what was listed on the label yep see it all the time and in the same study melatonin gummies

1007
01:24:31.280 --> 01:24:36.880
some melatonin gummies contain absolutely no melatonin yep while others contain hazardous

1008
01:24:36.880 --> 01:24:42.000
contaminants like CBD that were not disclosed on the label yep because melatonin is sold as a

1009
01:24:42.000 --> 01:24:46.800
supplement in the US and not a drug the FDA does not test it for safety or accuracy before it's

1010
01:24:46.800 --> 01:24:51.600
the shelf you are a hundred percent correct and that's a huge problem just think about that for a second

1011
01:24:51.600 --> 01:24:58.000
I mean the market for melatonin is tremendous it's huge in the supplement world yet there's no

1012
01:24:58.000 --> 01:25:04.160
regulation whatsoever nobody knows about these interaction effects which are big big big and by

1013
01:25:04.160 --> 01:25:09.520
the way most people are using it wrong there's really only three maybe four different instances when

1014
01:25:09.520 --> 01:25:14.080
melatonin would be useful I would use melatonin for jet lag and we should talk about jet lag

1015
01:25:14.880 --> 01:25:20.560
I would use melatonin for shift workers right so for people who work you know night shift who

1016
01:25:20.560 --> 01:25:24.960
have to sleep during the daytime they would be excellent people to use melatonin people with a

1017
01:25:24.960 --> 01:25:29.760
melatonin deficiency a lot of people don't think about that but right around age 50 is when if

1018
01:25:29.760 --> 01:25:34.240
you're gonna have a melatonin deficiency we start to see that happening for people is it their

1019
01:25:34.240 --> 01:25:39.360
ability to produce melatonin begins to decline so I think those three situations absolutely would

1020
01:25:39.360 --> 01:25:44.480
be on board for melatonin believe it or not there's some data to show that in ADD and ADHD there's

1021
01:25:44.960 --> 01:25:50.400
some use for melatonin and then also for a very specific sleeping disorder called REM behavior disorder

1022
01:25:50.400 --> 01:25:55.360
we're going melatonin crazy as a society aren't we absolutely we don't need it it's completely

1023
01:25:55.360 --> 01:26:03.440
unnecessary I was looking at the data 1999 0.4% of Americans said they used melatonin today it's

1024
01:26:03.440 --> 01:26:10.880
almost 30% so about 70 million Americans that's crazy that is problematic and again they have no

1025
01:26:10.880 --> 01:26:15.920
idea what it's doing to them right and they're giving it to their kids like I can't think of anything

1026
01:26:15.920 --> 01:26:20.480
worse for a young female developing body than to add a contraceptive when it's not necessary

1027
01:26:20.480 --> 01:26:25.200
like it just doesn't make sense to me the rise in children overdosing on sleep gummies is the fastest

1028
01:26:25.200 --> 01:26:31.920
growing trend in poison control data yeah I think it's like almost 600% increase or something crazy

1029
01:26:31.920 --> 01:26:38.160
like that for kids who have gotten who've overdosed on melatonin like there was a study that came

1030
01:26:38.160 --> 01:26:45.440
out maybe a year ago year and a half ago showed like almost 600% of increase in overdoses for kids

1031
01:26:45.440 --> 01:26:49.520
like that's pretty messed up when you start to think about it and here's the thing kids know how to

1032
01:26:49.520 --> 01:26:54.000
sleep right you just got to stop you just got to let them sleep right you got to give them some

1033
01:26:54.000 --> 01:26:58.000
parameters here's when you go to bed here's when you wake up don't get out of bed you know don't

1034
01:26:58.000 --> 01:27:02.640
come in and ask for 12 glasses of water you know all the all the stuff that goes on there I mean

1035
01:27:02.640 --> 01:27:08.560
this isn't hard so when and how so I used melatonin once in my life okay and I got to be honest

1036
01:27:08.560 --> 01:27:14.720
it fucking worked yeah oh if you use it right it works bro and it was it was actually about a week

1037
01:27:14.720 --> 01:27:20.480
ago because I'd been struggling with lots of jet lag I'd flown in the UK to LA to UK to LA to

1038
01:27:20.480 --> 01:27:26.240
Cape Town to Middle East to wherever and I was getting to bed every night at like 4 5 a.m. and

1039
01:27:26.240 --> 01:27:31.280
still waking up but you know having to wake up about 10 so I thought I need to correct this yes

1040
01:27:31.280 --> 01:27:35.440
for going for two weeks and I need to correct this absolutely I'm gonna cave I get I took the

1041
01:27:35.440 --> 01:27:43.600
melatonin and corrected it yes it does so let's talk about jet lag so it's a bit of a story

1042
01:27:43.600 --> 01:27:49.760
but I got involved with a company that has got an app which is very interesting okay I don't have

1043
01:27:49.760 --> 01:27:53.920
any like I'm not invested in the company just to be clear but it's one of my close friends who

1044
01:27:53.920 --> 01:27:58.800
developed this so I'm kind of a space nerd it's not time shifter it is time shift oh really

1045
01:27:58.800 --> 01:28:09.280
yeah I will get you that so here's what's fascinating is the way the whole time shift are started

1046
01:28:09.280 --> 01:28:16.000
was um so aren't you kind of a space guy like I'm an investor in SpaceX and okay so I'm a space

1047
01:28:16.000 --> 01:28:21.920
nerd myself right so you know the the ISS is moving around at 17,500 miles an hour around the

1048
01:28:21.920 --> 01:28:27.600
earth it's cooking ISS meaning the international space station yeah it's whipping around right can

1049
01:28:27.600 --> 01:28:33.520
you imagine how many sunrises and sunsets they get in a given day um how many every two hours

1050
01:28:33.520 --> 01:28:38.560
so they basically get 12 wow think about how messed up their circadian rhythms would be from seeing

1051
01:28:38.560 --> 01:28:42.560
the sunrise and seeing it go and see it gets really messed up right and by the way you don't want to

1052
01:28:42.560 --> 01:28:46.960
make big mistakes in the space station like you don't leave the air lock open you know or shit like

1053
01:28:46.960 --> 01:28:51.280
that like that's when things get really really bad so they called down to NASA and they were like hey

1054
01:28:51.280 --> 01:28:55.600
we got a problem up here everybody wants to use the lab at the same time like people see in the

1055
01:28:55.600 --> 01:28:59.600
sun like what's going on so they call the buddy of mine named Stephen Lockley over at Harvard

1056
01:29:00.240 --> 01:29:04.960
Stephen is arguably the one of the best circadian researchers in the world um super smart dude

1057
01:29:04.960 --> 01:29:10.400
and he was like well let's send up a lighting kit and let's create shifts on the space station

1058
01:29:11.120 --> 01:29:15.040
right so that's exactly what they did so they set up a lighting kit I think it was on the Columbia

1059
01:29:15.680 --> 01:29:20.320
shuttle before it got decommission and they set up lighting and then they set up timing for lighting

1060
01:29:20.320 --> 01:29:25.360
and so there was a morning shift a mid shift and a night shift for the astronauts once they got

1061
01:29:25.360 --> 01:29:30.080
the algorithm working they brought it down terrestrial and they put it into the Mercedes Benz

1062
01:29:30.080 --> 01:29:34.000
formula one race car team so they gave to Lewis Hamilton right because when you think about it

1063
01:29:34.000 --> 01:29:39.280
think about what he has to do right he's honor off the podium on hundreds of a second right and he's

1064
01:29:39.280 --> 01:29:43.600
in a different country every three weeks right so this guy's got jet lag like you wouldn't believe

1065
01:29:43.600 --> 01:29:47.760
and so once we were able to get it going there then we created the time shifter app and so it's an

1066
01:29:47.760 --> 01:29:52.080
app you can get it on your phone and what you do is you put in your flight number and it automatically

1067
01:29:52.080 --> 01:29:57.920
pulls up the flight and knows where you are this is why I think that jet lag is a math problem

1068
01:29:57.920 --> 01:30:02.480
let me explain we learned about 20 years ago that when you say a certain frequency and intensity

1069
01:30:02.480 --> 01:30:07.200
of light and you shine it in somebody's eyes you can move their circadian rhythm by about eight

1070
01:30:07.200 --> 01:30:12.480
hours if you want to desecadian rhythm again being being that internal biological clock the times when

1071
01:30:12.480 --> 01:30:17.120
your body wants to go to bed and wants to wake up we can actually move that by it's about eight

1072
01:30:17.120 --> 01:30:23.200
hours with about 10,000 lux which is the brightness level of a blue light particular frequency of light

1073
01:30:23.200 --> 01:30:31.040
okay so when you hit that if you start in LA and you're going to Manchester right and there's a big

1074
01:30:31.040 --> 01:30:35.760
time difference and you know what time it is in LA and you know what time it is in Manchester

1075
01:30:35.760 --> 01:30:42.720
it's a math problem of when do you get the light so that's what time shifter is is it determines

1076
01:30:42.720 --> 01:30:47.920
when you need that light and then on the times when you don't need light it has you use caffeine

1077
01:30:47.920 --> 01:30:52.560
right or to keep you awake or if it's time to sleep then you use a little bit of melatonin

1078
01:30:52.560 --> 01:30:58.080
that's when melatonin becomes so valuable it also tells you when to eat it does it tells you all

1079
01:30:58.080 --> 01:31:00.880
of these different things and it's kind of nice because it kind of shows up on your phone it's like

1080
01:31:00.880 --> 01:31:06.320
hey do this then do this then and it works really really well but yeah time shifter is one of my

1081
01:31:06.320 --> 01:31:14.080
favorites I've been using it literally for 15 years wow and it solves jet lag bro like we're

1082
01:31:14.080 --> 01:31:19.840
gonna fix that for you no no question how often should someone be having melatonin is that like too

1083
01:31:19.840 --> 01:31:24.720
often because some people literally have it every day yeah I would argue it's a bad idea so if you

1084
01:31:24.720 --> 01:31:30.800
have a melatonin deficiency sure have it every day but or if you're a shift worker probably

1085
01:31:30.800 --> 01:31:36.240
but I use it only for jet lag myself otherwise I'm not using it on the regular and what's the risk

1086
01:31:36.240 --> 01:31:41.360
there of having it every day is it it's a good question so when you start to look at melatonin

1087
01:31:41.360 --> 01:31:45.360
overdose and you start to look at melatonin on board for long periods of time there's been

1088
01:31:45.360 --> 01:31:50.640
some conflict in the in the research there's a group of people that say if you stay on melatonin

1089
01:31:50.640 --> 01:31:55.200
for extended periods of time your body stops producing it there's another group of people

1090
01:31:55.200 --> 01:32:00.000
that have looked at research and have said actually that's not the case so right now we have we

1091
01:32:00.000 --> 01:32:06.560
have studies that lead out to about a year or so on melatonin and when you stop their melatonin

1092
01:32:06.560 --> 01:32:10.640
production after they've been taking it for a year their body seems to start back up no problem

1093
01:32:10.640 --> 01:32:14.800
it's different than testosterone right so with testosterone we know that when men start taking

1094
01:32:14.800 --> 01:32:20.000
testosterone their body actually stops producing it with melatonin that does not appear to be the case

1095
01:32:20.000 --> 01:32:25.280
but we don't have studies that go out past you know that year long and so if somebody's been

1096
01:32:25.280 --> 01:32:31.040
taking melatonin every day for five 10 years you know you kind of start to wonder what's going to

1097
01:32:31.040 --> 01:32:34.720
happen also don't forget that that melatonin is different than the melatonin that's actually

1098
01:32:34.720 --> 01:32:39.200
produced in your head I think it was Andrew Huleman who was speaking to a couple of weeks ago that

1099
01:32:39.200 --> 01:32:44.800
was was saying about not giving kids an overdose and melatonin and I think afterwards I was doing

1100
01:32:44.800 --> 01:32:50.400
some research on it and I read something that said it has an impact on puberty potentially

1101
01:32:50.960 --> 01:32:57.360
so in high dosages melatonin is a contraceptive so that would pause puberty exactly

1102
01:32:57.360 --> 01:33:05.120
or change it and ways we may or may not know so I agree with Andrew on that point that again melatonin

1103
01:33:05.120 --> 01:33:09.440
is not something that kids need unless you've got kids on the spectrum which is again where I find

1104
01:33:09.440 --> 01:33:14.400
it to be helpful and I've treated kids with that before but generally speaking I don't put melatonin

1105
01:33:14.400 --> 01:33:20.320
on anybody under the age of 18 am I more likely to have nightmares if I'm having lots of melatonin

1106
01:33:20.320 --> 01:33:25.280
if you're overdosing you are so the number one side effect of a high dose of melatonin

1107
01:33:25.280 --> 01:33:30.560
is super vivid dreams and then eventually nightmares why I'm not really sure if I was

1108
01:33:30.560 --> 01:33:36.480
garnering a guess then what I would say is that part of the reason why that you have crazy

1109
01:33:36.480 --> 01:33:42.640
vivid dreams from melatonin is because it probably does put you into REM sleep a little bit quicker

1110
01:33:42.640 --> 01:33:46.240
than you normally would and might keep you there a little bit longer I don't have any data to

1111
01:33:46.240 --> 01:33:51.120
support that so I want to be clear this is more of a hypothesis on my own but that might make

1112
01:33:51.120 --> 01:33:57.120
intuitive sense to me just on a quick search um sure you're right it says it keeps you in REM sleep

1113
01:33:57.120 --> 01:34:01.600
a little bit longer and more intensely there you go this leads to vivid highly vivid dreams all

1114
01:34:01.600 --> 01:34:06.240
night terrors which paradoxically makes you wake up feeling more exhausted right I can't count the

1115
01:34:06.240 --> 01:34:10.880
number of people who tell me I need to go back to sleep because I'm so exhausted from my dreams oh wow

1116
01:34:11.840 --> 01:34:16.320
right so let's finish off on these supplements yeah absolutely so we talked a little bit about

1117
01:34:16.320 --> 01:34:22.240
melatonin which like I said select usage um a couple of other ones that we've got here um one of

1118
01:34:22.240 --> 01:34:28.080
them is valarian right so when we talk it valarian is probably the most studied it's a root um it's

1119
01:34:28.080 --> 01:34:34.240
called the valarian root but to be clear it's an anti-anxiety medication right so what it is is it's

1120
01:34:34.240 --> 01:34:39.360
it helps lower your level of anxiety um and that is the reason why it has a tendency to work

1121
01:34:39.360 --> 01:34:43.760
interestingly when you look at the data it works better when combined with hops like what you'd

1122
01:34:43.760 --> 01:34:49.360
find in beer so a lot of times when you're looking for a preparation you should look for valarian plus

1123
01:34:49.360 --> 01:34:55.360
hops as the preparation also we should talk for a second about supplements a lot of people don't

1124
01:34:55.360 --> 01:34:59.760
understand this but a lot of people will put a whole bunch of different supplements together and

1125
01:34:59.760 --> 01:35:04.800
put it into a capsule I don't think that's the best idea I think you should have single ingredient

1126
01:35:04.800 --> 01:35:09.360
supplementation why well number one you get the correct dose so you know it's actually working

1127
01:35:09.360 --> 01:35:14.480
for you there's a lot of companies out there that are uh that make a powder or something and they

1128
01:35:14.480 --> 01:35:18.640
put a bunch of stuff in it and they put just enough in there to be able to say it on the ingredient

1129
01:35:18.640 --> 01:35:23.360
profile but not enough for it to actually do any good for the patient so I like using single

1130
01:35:23.360 --> 01:35:28.080
ingredient uh supplement profiles because I know exactly how much of each thing that I'm going to

1131
01:35:28.080 --> 01:35:32.400
get in there and I can make sure that it's the correct dosage for the what the person needs so I

1132
01:35:32.400 --> 01:35:39.440
prefer single ingredient supplementation okay so valarian valerian yep valarian route

1133
01:35:39.440 --> 01:35:43.520
not gonna mess up my hormones no it's not gonna mess up your hormones you're gonna help me with

1134
01:35:43.520 --> 01:35:49.040
overthinking probably not what it'll probably do is slow your thinking down a little bit depending

1135
01:35:49.040 --> 01:35:54.160
on how much of it you take um I think if you were looking for if you're looking for something that's

1136
01:35:54.160 --> 01:35:58.480
gonna slow down your thinking then I would say we don't have the the thing here but it's called

1137
01:35:58.560 --> 01:36:05.440
GABA gamma immunobuteric acid so this is a substance that your body makes it's kind of the

1138
01:36:05.440 --> 01:36:11.360
breaks of the brain and you can buy it um it is a supplement I've had some for people use that

1139
01:36:11.360 --> 01:36:14.960
and that seems to help calm people down in the evening times what about ashore negander what

1140
01:36:14.960 --> 01:36:20.720
if it's cool ashwaganda exactly I just kind of like saying it so here's my theory on supplementation

1141
01:36:20.720 --> 01:36:27.840
is the first thing I tell people to do is go do blood work okay what deficiencies do you have fix

1142
01:36:27.840 --> 01:36:33.680
your deficiencies first before we start going to the valarians and the melatonins of it all

1143
01:36:33.680 --> 01:36:41.200
if you're deficient in vitamin D magnesium iron fix those three things first dude I can't tell you

1144
01:36:41.200 --> 01:36:46.080
I put 15% of the people that show up in my doorstep we do blood work on and all I do is fix

1145
01:36:46.080 --> 01:36:49.680
their deficiencies and their sleep magically gets better what are some of the surprising things

1146
01:36:49.680 --> 01:36:55.200
that you discover like like like diabetes that impacts sleep it absolutely does I also think

1147
01:36:55.200 --> 01:36:59.040
that a lot of people who have uncontrolled diabetes it wakes them up in the middle of the night

1148
01:36:59.600 --> 01:37:02.800
because their blood sugar gets so low and then they're hungry in the middle of the night then they

1149
01:37:02.800 --> 01:37:06.560
are eating in the middle of the night then they have a sleep eating syndrome which is kind of a pain

1150
01:37:06.560 --> 01:37:11.360
this is one here that I've never heard of before what's this one it's called trip to fan so

1151
01:37:11.360 --> 01:37:18.240
L trip to fan and in particular so trip to fan is the substance that we find in turkey that has

1152
01:37:18.240 --> 01:37:24.080
a tendency to make people sleepy however when you really look at the data you'd have to eat a 46

1153
01:37:24.080 --> 01:37:29.040
pound turkey in order to get enough trip to fan to make you sleepy even in my best days in college

1154
01:37:29.040 --> 01:37:34.560
dude I couldn't eat a 46 pound turkey okay same holds true with milk trip to fan is the thing in

1155
01:37:34.560 --> 01:37:39.360
warm milk that supposedly makes people sleepy but once again you'd have to drink almost a half a

1156
01:37:39.360 --> 01:37:44.800
gallon of warm milk which is kind of disgusting in order to do it trip to fan can be helpful for

1157
01:37:44.800 --> 01:37:49.200
people if you have a trip to fan deficiency but it's definitely something that lowers a little bit

1158
01:37:49.200 --> 01:37:53.440
of anxiety can make you feel a little bit sleepy but it is a naturally occurring amino acid in your

1159
01:37:53.440 --> 01:37:59.920
system calcium so calcium turns out is interesting because when you mix calcium with magnesium it's

1160
01:37:59.920 --> 01:38:06.400
easier to absorb so for some people mag we've discovered is if you have a magnesium deficiency

1161
01:38:06.400 --> 01:38:12.080
and you fix the magnesium deficiency in many cases it can actually help with overall sleep and

1162
01:38:12.080 --> 01:38:17.760
calcium is one of the things that can be added to it that helps with absorption now unfortunately the

1163
01:38:17.760 --> 01:38:24.000
big problem is that there are 13 different kinds of magnesium out there and so people don't know

1164
01:38:24.560 --> 01:38:28.960
what's been studied and what hasn't so I'm here to let you know there's only a couple of

1165
01:38:28.960 --> 01:38:34.960
brands out there that have actually been studied for magnesium the ones I like is there's one

1166
01:38:34.960 --> 01:38:41.200
called magnesium 308 which is made by a company called magazine they actually have a published

1167
01:38:41.200 --> 01:38:45.200
research study in the journals that's why I mentioned their brand name I have no association with

1168
01:38:45.680 --> 01:38:51.200
them there's also another company called upgraded formulas they make a magnesium and it's

1169
01:38:51.200 --> 01:38:56.240
kind of funny story is the guy who runs mag upgraded formulas told me he says my magnesium is the

1170
01:38:56.240 --> 01:38:59.600
best in the world I can make anybody fall asleep and I said hey you want to put your money

1171
01:38:59.600 --> 01:39:04.000
where your mouth is let's do a clinical trial he handed me a check for 75 grand I went and did

1172
01:39:04.000 --> 01:39:10.480
a clinical trial and he was right his magnesium really made people sleep better what is magnesium doing

1173
01:39:10.480 --> 01:39:16.800
so we're not 100% sure in the deficient people it's it's obviously clearing up the deficiency

1174
01:39:16.800 --> 01:39:22.640
of magnesium and then magnesium is used in about I think almost 300 different functions in the body

1175
01:39:22.640 --> 01:39:28.320
so it probably lets the body work more efficiently and probably that helps to overall sleep

1176
01:39:28.320 --> 01:39:32.880
but I'm not convinced that we have the whole mechanism of action worked out I will tell you that

1177
01:39:32.880 --> 01:39:38.320
when people take magnesium they tell me that they introspectively feel calmer and we definitely

1178
01:39:38.320 --> 01:39:42.880
know that it can definitely help cause a relaxation response in the musculature so I think that might

1179
01:39:42.880 --> 01:39:47.040
have something to do with it why did you bring up an owner and a knife in a teapot this is my

1180
01:39:47.040 --> 01:39:52.720
favorite way to get magnesium a lot of people want to know how should I take my supplements I'm

1181
01:39:52.720 --> 01:39:57.360
tired of taking a fistful of pills every morning Michael there's these powders like what's the best

1182
01:39:57.360 --> 01:40:02.640
way the best way so number one supplementation is when you're not getting all of the things the

1183
01:40:02.640 --> 01:40:07.600
vitamins and minerals that you need from your food so the best place to get it from is food generally

1184
01:40:08.320 --> 01:40:13.360
turns out magnesium is one of the best ones but it's problematic because we have to eat our

1185
01:40:13.360 --> 01:40:17.920
magnesium our body doesn't actually produce it ourselves and by the way you could eat a bushel

1186
01:40:17.920 --> 01:40:23.040
a kale and still not get enough magnesium because here in the United States the soil has been over

1187
01:40:23.040 --> 01:40:27.040
tilled which means the magnesium isn't in the soil so it's not coming up through the root

1188
01:40:27.040 --> 01:40:32.240
stalks and allowing people to have it so a lot of people require magnesium supplementation

1189
01:40:32.240 --> 01:40:36.240
believe it or not between magnesium and vitamin D I'd say we'd probably covered most of America

1190
01:40:36.240 --> 01:40:42.480
in terms of having a deficiency bananas are loaded with magnesium but it turns out it's not the

1191
01:40:42.480 --> 01:40:49.200
fruit it's the peel oh itself so no I'm not going to make you eat the peel don't worry so I developed

1192
01:40:49.200 --> 01:40:54.480
the recipe that I call banana tea all it is is a regular old banana so what I what you do is you

1193
01:40:54.480 --> 01:41:00.640
cut off the stem right and cut it in half and then you drop it in to some boiling water okay so we've

1194
01:41:00.640 --> 01:41:06.480
already done this right and you can see the banana has turned brown right it's been soaking in

1195
01:41:06.480 --> 01:41:12.560
the boiling water so it's not really tea it's just basically hot banana water but with the banana

1196
01:41:12.560 --> 01:41:18.320
from the skin you also get these things called phytosteroids that actually help you absorb the magnesium

1197
01:41:18.320 --> 01:41:22.400
better than if you just had it from a supplement so you have to really like bananas my daughter

1198
01:41:22.400 --> 01:41:26.240
because says it's very banana E dad the flavor I mean

1199
01:41:29.840 --> 01:41:35.920
oh it does smell like I'm telling you if you like bananas it's nice I know it's nice and you can

1200
01:41:35.920 --> 01:41:41.600
use this as a like an evening ritual and you can make banana tea and have it in the evening with

1201
01:41:41.600 --> 01:41:45.600
you know a biscuit or what have you and have a night and read a book and just be chill how do I

1202
01:41:45.600 --> 01:41:50.240
know the magnesium's actually in there because it came through from the from the steeping in the water

1203
01:41:50.640 --> 01:41:53.840
okay we could test it if we want but I can assure you it's in there you need to leave it in

1204
01:41:53.840 --> 01:41:56.560
there for about five minutes and we've been talking for a while so I'm pretty sure it's there

1205
01:41:56.560 --> 01:42:00.880
and and how long before sleep to get those effects I would say about 25 30 minutes you don't want

1206
01:42:00.880 --> 01:42:04.720
to have too much by the way because then you can have to wake up and pee so try if you can

1207
01:42:05.600 --> 01:42:09.280
to be able to have it about 30 40 minutes before bed so you can put it in anything so a lot of

1208
01:42:09.280 --> 01:42:13.360
people have different types of tea so you could just use that as the water instead yeah oh without

1209
01:42:13.360 --> 01:42:16.800
question actually that would be a really good idea and you get if you did it if you mix it with

1210
01:42:16.800 --> 01:42:21.280
like a fruit tea like an herbal fruit tea that would be really delicious other any other

1211
01:42:21.280 --> 01:42:24.880
supplements that you you know you do encourage people to take if they're struggling to sleep that

1212
01:42:24.880 --> 01:42:29.120
we haven't talked about yet we haven't talked about vitamin D and that's a big one so it turns

1213
01:42:29.120 --> 01:42:35.360
out that vitamin D is a circadian pacemaker so when light comes into your eyeballs it helps

1214
01:42:35.360 --> 01:42:40.960
change your whole circadian system and if you're if light is coming in for a certain amount of time

1215
01:42:40.960 --> 01:42:46.480
about 15 minutes your body will start to produce vitamin D vitamin D does a whole host of important

1216
01:42:46.480 --> 01:42:51.520
things to your body but most importantly from a sleep perspective is it helps regulate melatonin

1217
01:42:51.520 --> 01:42:57.760
and when your body produces it so by taking vitamin D every day or getting 15 minutes of sunshine either

1218
01:42:57.760 --> 01:43:02.080
way you're going to be in better shape so I guess an example my morning routine that I have all my

1219
01:43:02.080 --> 01:43:07.440
patients do is I have them when they wake up in the morning I have them uh go outside if it's

1220
01:43:07.440 --> 01:43:13.120
if it's you know nice out sit in a chair and have 15 deep breaths merely to wake up the respiratory

1221
01:43:13.120 --> 01:43:18.240
system then 15 ounces of water because once again remember you're dehydrated and then 15 minutes

1222
01:43:18.240 --> 01:43:22.640
of sunshine so they can do all of this together at the same time and it's a nice way to wake up in

1223
01:43:22.640 --> 01:43:28.480
the morning I don't know any founder who started their business because they like doing admin

1224
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but whether you like it or not it's a huge part of running a business successfully and it's

1225
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something that can quickly become all consuming confusing and honestly a real tax because you know

1226
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Quick Books now this is something that I've made for you I've realized that the Diavisio

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accomplish and one of the things I've learned is that when you aim at the big big big goal it can

1238
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feel incredibly psychologically uncomfortable because it's kind of like being stood at the foot

1239
01:44:45.200 --> 01:44:50.080
of Mount Everest and looking upwards the way to accomplish your goals is by breaking them down

1240
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into tiny small steps and we call this an R team the 1% and actually this philosophy is highly

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any big goal that you have is we've made these 1% diaries and we've released these last year

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and if you want the link the link is in the description below so let's talk about waking up in the

1249
01:45:39.200 --> 01:45:43.680
morning sure morning routines yep a lot of people talk about what's the perfect morning routine

1250
01:45:43.680 --> 01:45:48.560
do you need to have a morning routine what's your take on that so it depends upon how disciplined

1251
01:45:48.560 --> 01:45:51.840
you want to be and it depends upon how much time you have I can tell you what my morning routine is

1252
01:45:51.840 --> 01:45:57.040
because it's very specific and I've discovered that it works really really well for me so I wake up

1253
01:45:57.040 --> 01:46:03.840
naturally somewhere between 610 and about 625 or so my body just seems to naturally wake up I do 15

1254
01:46:03.840 --> 01:46:08.800
minutes of red light therapy so I have a red light in my office that I sit in front of and I do

1255
01:46:08.800 --> 01:46:13.680
my meditation at the same time in the morning time so I have about 15 minutes of meditation sometimes

1256
01:46:13.680 --> 01:46:20.080
what I'll do is I'll sit on the floor and the boys will come and sit on my lap and then we'll all

1257
01:46:20.080 --> 01:46:25.600
meditate together I know that sounds a little weird then we do a 15 minute walk I try not to have

1258
01:46:25.600 --> 01:46:31.200
any music or any telephone or anything like that up at all up into this point I put the dogs

1259
01:46:31.200 --> 01:46:37.680
away and then I hit the gym I'm at the gym from about 8 till about 9 30 10 o'clock I do a sauna

1260
01:46:37.680 --> 01:46:42.480
every day afterwards and then I'm in front of my desk by about 10 30 and that's where just when I

1261
01:46:42.480 --> 01:46:48.800
have my breakfast and so I make the same breakfast almost every morning I do a ground turkey with a

1262
01:46:48.800 --> 01:46:53.840
third of a pound of ground turkey three eggs and broccoli and I put it all into a skillet and I

1263
01:46:53.840 --> 01:46:59.520
make it every morning do you use any sleep truckers in the past I've used a few of them I tried

1264
01:46:59.520 --> 01:47:04.320
them out because a lot of my patients tried them out I think if I was going to be looking at them I

1265
01:47:04.320 --> 01:47:09.920
think the aura ring probably does the best job I really don't think they've gotten there quite yet

1266
01:47:09.920 --> 01:47:14.000
because remember depth of sleep is based on brainwaves and it's hard to get brainwaves from your

1267
01:47:14.000 --> 01:47:18.400
finger right and so what they're doing is they're creating a proxy so they're looking at heart rate

1268
01:47:18.480 --> 01:47:24.640
or oxygen or pulse or something along those lines and then saying okay when Steven's at this pulse

1269
01:47:24.640 --> 01:47:29.200
we think he's in REM sleep so we're going to label every time that REM sleep when in fact they

1270
01:47:29.200 --> 01:47:33.600
don't really know because they're not measuring your brainwaves so I think until we get to the point

1271
01:47:33.600 --> 01:47:38.640
where we can measure brainwaves from distally I think we'll have a little bit better shot at it

1272
01:47:38.640 --> 01:47:42.960
however there's some interesting things that are going on kind of in the sleep tracker world and

1273
01:47:42.960 --> 01:47:46.720
some people get a little too into the whole tracking of it all if you know what I mean

1274
01:47:47.360 --> 01:47:51.120
I can't count the number of people that I'm like oh my god dr. Bruce you know this says I only

1275
01:47:51.120 --> 01:47:56.080
slept 14 minutes last night like what do I do and I'm like well number one how much do you sleep

1276
01:47:56.080 --> 01:48:00.160
the night before and they say oh 16 minutes I'm like okay well let's check you tomorrow they come

1277
01:48:00.160 --> 01:48:06.160
back tomorrow it's even worse 12 minutes I'm like oh you're fine like what I'm like look it's being

1278
01:48:06.160 --> 01:48:10.640
consistently inaccurate there's no way you only got 14 minutes of deep sleep right that's just

1279
01:48:10.640 --> 01:48:15.360
not how the body works right but if you got 14 minutes 14 minutes and then one night you look at

1280
01:48:15.520 --> 01:48:20.480
your score and it's 407 minutes I want to know what happened on that night my friend was a big

1281
01:48:20.480 --> 01:48:25.120
fan of whoop so he told me to try a whoop I tried a whoop that the most I think critical thing

1282
01:48:25.120 --> 01:48:32.720
it's done for me is it allowed me to create some understanding of like causation and

1283
01:48:32.720 --> 01:48:37.600
associations associations with my sleep so one of the ones that completely changed my life when I

1284
01:48:37.600 --> 01:48:40.880
first wore my whoop which by the way I'm an investor in the company so I have to disclaimer that

1285
01:48:41.840 --> 01:48:47.920
was I didn't realize how impactful sleep alcohol was on my sleep it's massive it blew my mind

1286
01:48:47.920 --> 01:48:53.840
because I had had one glass of wine yep and then the bloody whoop thing said sht you're either

1287
01:48:53.840 --> 01:48:58.880
really sick really stressed or you drank alcohol yep and then I watched a video online where they

1288
01:48:58.880 --> 01:49:05.200
compared all of the devices to the hospital grade staff yep police and biography and the whoop

1289
01:49:05.200 --> 01:49:09.520
for was the closest to the hospital grade and then I contacted the company instead of going

1290
01:49:09.600 --> 01:49:14.400
investing so to try I'm also trying like a sleep and I would argue the temperature like if we're

1291
01:49:14.400 --> 01:49:18.640
talking about what is the easiest thing to manipulate to change your sleep either good or bad

1292
01:49:18.640 --> 01:49:24.880
temperature is it and people don't realize it but you can change the temperature in your bedroom

1293
01:49:24.880 --> 01:49:29.920
even in your bed and you can change the quality of your sleep you mentioned eight sleep that's

1294
01:49:29.920 --> 01:49:34.880
a company that has a a top or type of thing that can change the the temperature underneath the

1295
01:49:34.880 --> 01:49:40.560
covers there's also taking a look at the the kutraman that's on so pillows sheets comfortors all

1296
01:49:40.560 --> 01:49:46.160
of those things but if you can get your body to cool down your body will go down and get into

1297
01:49:46.160 --> 01:49:52.000
deeper stages of sleep you can stay cool versus bumping up and down all night long let's say you're

1298
01:49:52.000 --> 01:49:58.960
a woman in menopause right that becomes highly disruptive and so by being able to keep a consistent

1299
01:49:58.960 --> 01:50:04.480
temperature stimulus to the body it ends up sleeping a whole lot better dreams let's talk about

1300
01:50:04.480 --> 01:50:09.600
dreams people are so fascinated by dreams aren't they I love it but but so little is known about

1301
01:50:09.600 --> 01:50:16.560
dreams yeah well yes and no I mean here's the thing dreams have been studied honestly since the

1302
01:50:16.560 --> 01:50:21.600
dawn of time if you look in the bible you will see that people are talking about dreams if you

1303
01:50:21.600 --> 01:50:27.280
look at ancient texts people are wondering about these crazy movies that are going on in my head

1304
01:50:27.280 --> 01:50:33.360
right when you start to look at dreams here's the thing that I will tell you is dreams mean something

1305
01:50:33.360 --> 01:50:38.160
to the dreamer they don't necessarily mean something to somebody who is not the dreamer and so when

1306
01:50:38.160 --> 01:50:43.920
I do dream work and so I so to be clear just take a step back I took a year and a half and I became

1307
01:50:43.920 --> 01:50:50.640
a dream therapist so what does that mean but is that even is that even a thing so dream therapy by

1308
01:50:50.640 --> 01:50:56.320
the way is not dream interpretation that is not here's a symbol here's what that means dream

1309
01:50:56.320 --> 01:51:03.200
therapies where you use dreams in the therapeutic context to help people with things like depression

1310
01:51:03.200 --> 01:51:08.480
and anxiety let me give you an example a nightmare right so when somebody has let's say somebody

1311
01:51:08.480 --> 01:51:13.840
was in an active theater of war and they watched one of their friends god forbid something terrible

1312
01:51:13.840 --> 01:51:18.400
happened to them and that image is now in their head and now they constantly have this image over

1313
01:51:18.400 --> 01:51:22.320
and over and over but what happens is they're going going going and they wake up they're going going

1314
01:51:22.320 --> 01:51:28.160
going they wake up we talked a little bit about it earlier that dreams are emotional metabolism

1315
01:51:28.160 --> 01:51:33.280
right so dreams are where you work out all of these different things that are going on in your head

1316
01:51:33.280 --> 01:51:37.440
and kind of become okay with them so that way next day you can kind of move forward and keep

1317
01:51:37.440 --> 01:51:42.720
keep doing your thing do we need to explain why we dream because I think that's the big sort of

1318
01:51:42.720 --> 01:51:49.200
sure so there's a couple of theories one theory is is that this is a great stage for for practice

1319
01:51:49.280 --> 01:51:53.600
right so we dream about things that were eventually going to try in the real world and so we get a

1320
01:51:53.600 --> 01:51:58.880
chance to practice them in our head beforehand to to make sure it doesn't we don't kind of screw the

1321
01:51:58.880 --> 01:52:03.440
whole thing up so there's that whole idea of being able to kind of work stuff out in my head

1322
01:52:03.440 --> 01:52:08.080
there and there's the processing idea that we talked about before where this is emotional metabolism

1323
01:52:08.080 --> 01:52:12.480
so right exactly it's like you go to therapy every single night I actually it's a really good

1324
01:52:12.480 --> 01:52:15.360
way to think about it I hadn't thought about it like that but I think I'm going to use that I'm

1325
01:52:15.360 --> 01:52:19.440
going to take that from you um I like that dreams are therapy every single night because they

1326
01:52:19.440 --> 01:52:23.920
really are you're really moving through a lot of that emotionality some people think dreams are

1327
01:52:23.920 --> 01:52:27.760
complete nonsense some people think that's just some crazy movie in your head and it's just

1328
01:52:27.760 --> 01:52:32.960
this after effect of your brain moving into a different mode and who knows what it could mean

1329
01:52:32.960 --> 01:52:38.080
I find that one hard to believe myself because humans don't do anything I don't think so that

1330
01:52:38.080 --> 01:52:44.800
isn't for some type of survival benefit for sure it's a waste of energy or yeah I agree and so

1331
01:52:44.800 --> 01:52:50.720
if we looked at it from an evolutionary perspective like what is the evolutionary purpose of dreams

1332
01:52:50.720 --> 01:52:56.240
I would argue that it probably has something to do with emotions and being able to move through

1333
01:52:56.240 --> 01:53:01.200
some emotionally difficult times and or it's an early warning system a lot of people dream things

1334
01:53:01.200 --> 01:53:06.560
and it helps them understand something else that's going on in their life you ever heard the thing

1335
01:53:06.560 --> 01:53:11.360
people say I before I make this big decision I want to sleep on it yeah right this is what they're

1336
01:53:11.360 --> 01:53:16.320
doing is when they sleep on it all these desperate pieces of information come together and work

1337
01:53:16.320 --> 01:53:21.040
themselves so that you can come to a solution so I think the other thing that reason that we dream

1338
01:53:21.040 --> 01:53:28.000
is to come to solutions and to create innovation that tracks in my life I can be going to bed really

1339
01:53:28.000 --> 01:53:32.800
thinking about something quite like you know I'm remunerating about something to the point that it's

1340
01:53:32.800 --> 01:53:37.840
like overthinking and right it's a problem it's stressing me out I can get eight hours sleep and wake

1341
01:53:38.640 --> 01:53:43.440
up and it's like the clouds have parted right it's like magic it's like magic it's great and

1342
01:53:43.440 --> 01:53:47.120
I really I realized this in the last couple of years when you know business my business has got

1343
01:53:47.120 --> 01:53:53.520
bigger and there was more problems just to work that like actually I could use sleep as a weapon

1344
01:53:53.520 --> 01:53:57.520
against the problem absolutely let's just try to stay up all night and solve the problem I could

1345
01:53:57.520 --> 01:54:02.320
focus on the sleep to solve the problem yeah I do it all the time and what you can actually do it's

1346
01:54:02.320 --> 01:54:08.640
called priming is you can think about the problem in a in a way before you go to sleep and then it

1347
01:54:08.640 --> 01:54:12.640
triggers your brain to think about the problem while you're sleeping what you write it down or what

1348
01:54:12.640 --> 01:54:15.840
you there's a lot of different ways you can go about doing it so for example when I have some

1349
01:54:15.840 --> 01:54:20.400
people do is write down everything they can remember in their dream beforehand before they come

1350
01:54:20.400 --> 01:54:25.760
to therapy but what you can do is something different if you want to change your dream you write it

1351
01:54:25.760 --> 01:54:31.200
all down but that you change the ending okay and you read it several times before bed and it will

1352
01:54:31.200 --> 01:54:35.920
actually change your dream so what am I writing down before bed then so let's say you had a scary

1353
01:54:35.920 --> 01:54:39.360
dream okay you're walking through a haunted house and something terrible is gonna happen when you

1354
01:54:39.360 --> 01:54:44.160
walk out the back door the night before yeah the night before then I have you write all of that down

1355
01:54:44.160 --> 01:54:48.080
and then when you come into session with me I say okay we're gonna change the ending because at the

1356
01:54:48.080 --> 01:54:53.440
at the very end you walked out onto the porch and somebody got you right so instead of that happening

1357
01:54:53.440 --> 01:54:56.400
you're gonna walk out of the porch and you're gonna pull out a gun and you're gonna shoot the guy

1358
01:54:56.400 --> 01:55:01.040
okay and so we changed that in the dream in the right and what you wrote down and then we

1359
01:55:01.040 --> 01:55:06.480
talk about it in therapy and then right before bed you read this to yourself multiple times

1360
01:55:07.120 --> 01:55:13.120
and it over seven to ten days you change the ending of the dream and how does that help

1361
01:55:14.080 --> 01:55:17.680
so it makes it more positive and when you change the ending up the reason you're waking up is

1362
01:55:17.680 --> 01:55:21.360
something is scaring you so much that you're waking up and you stop processing and so when you

1363
01:55:21.360 --> 01:55:25.920
change the ending and you don't wake up you continue to process and then you move past the dream

1364
01:55:25.920 --> 01:55:29.760
just like you said when you wake up and the clouds have cleared a lot of people wake up and the

1365
01:55:29.760 --> 01:55:34.080
clouds don't clear because they have nightmares and they keep repeating it over and over and over again

1366
01:55:36.080 --> 01:55:40.720
it's quite remarkable the process is very interesting so what I do is I bring them into session

1367
01:55:40.720 --> 01:55:46.320
put them into a mild hypnotic state only by doing some simple breath work right so let me give you

1368
01:55:46.320 --> 01:55:50.080
an example of somebody that I worked with and tell you exactly how it went so I was working with

1369
01:55:50.080 --> 01:55:54.880
somebody who had had a pretty significant trauma they had been raped right and so they were having

1370
01:55:54.880 --> 01:55:59.920
nightmares about this so serious situation right so she had a she had a nightmare of being in a

1371
01:55:59.920 --> 01:56:05.360
jungle and so I had her come in session wrote it all down and when we got to the end we were

1372
01:56:05.360 --> 01:56:09.200
walking through the jungle which she was actually being chased through the jungle so I turned to her

1373
01:56:09.200 --> 01:56:13.760
and I said okay well we're in the jungle tell me more about this jungle and she said what do you

1374
01:56:13.760 --> 01:56:17.760
mean I said well in jungles there's lots of tropical plants are there a lot of colorful flowers

1375
01:56:17.760 --> 01:56:24.320
and she'll stop and you can see she's looking around inside her head at the dream scape

1376
01:56:24.320 --> 01:56:29.280
and then she says oh there are there's some beautiful flowers over there I've now advanced the dream

1377
01:56:29.280 --> 01:56:33.520
right because she didn't know there were flowers before now she's imagined that their flowers

1378
01:56:33.520 --> 01:56:36.880
I'm moving the dream forward so we go over and we smell the flower and I said well you know usually

1379
01:56:36.880 --> 01:56:42.240
in jungles there's there's animals there any animals tick tick tick tick tick tick tick tick yeah there's

1380
01:56:42.240 --> 01:56:48.240
a lion oh gosh is the lion friendly yeah the lion is friendly can we go over and talk to the lion

1381
01:56:48.960 --> 01:56:56.160
yeah Michael we can so again in her head we walk over so I say to her does the lion have a name

1382
01:56:56.160 --> 01:57:00.800
and she said I don't know let me ask so she asked the lion his name and she said yeah his name is jack

1383
01:57:00.800 --> 01:57:06.240
and I said what does jack mean to you and instantly she says jack was my uncle and he saved me from

1384
01:57:06.240 --> 01:57:13.760
getting raped by my stepfather now we're getting somewhere now we understand what's chasing her

1385
01:57:13.840 --> 01:57:18.160
now we understand where she's headed to she's trying to head to the person that saved her

1386
01:57:18.880 --> 01:57:23.120
now she starts to understand where this dream is coming from and guess what in three or four

1387
01:57:23.120 --> 01:57:29.040
more sessions she doesn't have the dream anymore because you did want because she now understands

1388
01:57:29.040 --> 01:57:33.200
where it is she's no longer scared in the middle of her dream she's able to understand it wake up

1389
01:57:33.200 --> 01:57:39.520
and move forward it's remarkable it's kind of the coolest thing ever if you want another truth

1390
01:57:39.520 --> 01:57:44.400
matter working with people's dreams is just amazing stuff and for people at home that might

1391
01:57:44.400 --> 01:57:50.080
have access to you is is there a simple thing that they can do to start to sort of get a hold

1392
01:57:50.080 --> 01:57:54.960
of these dreams yeah yeah number one is you could actually start a dream journal so it's just a

1393
01:57:54.960 --> 01:57:59.120
journal and there's a couple things that you would write down in a given dream journal so you might

1394
01:57:59.120 --> 01:58:04.960
write down what was the theme right so was it was like describe it like was it dark out was it

1395
01:58:04.960 --> 01:58:10.240
light out was it scary was it happy you might describe the surroundings of it and you might

1396
01:58:10.240 --> 01:58:16.000
describe the people better in it as well and start listing these things and getting as detailed as

1397
01:58:16.000 --> 01:58:20.720
you possibly can once you've kind of gotten through the point of getting the details down if you're

1398
01:58:20.720 --> 01:58:26.640
dream then if you want to change them you can change the ending it's not hard you just change it

1399
01:58:26.640 --> 01:58:31.280
the way you want it to be then you start to read it over for yourself now I want to be clear

1400
01:58:32.080 --> 01:58:36.080
in terrible nightmare situations this can be a little bit difficult and so you're probably going

1401
01:58:36.080 --> 01:58:39.760
to want to talk with your therapist about it and maybe work with the therapist while doing

1402
01:58:39.760 --> 01:58:44.480
something like this but it is absolutely possible to collect information from in a dream journal

1403
01:58:44.480 --> 01:58:49.440
and be able to do some interesting stuff with it I would not recommend taking your dream and

1404
01:58:49.440 --> 01:58:55.520
stuffing it into chat GPT and asking chat GPT what it means lots and lots of people are doing

1405
01:58:55.520 --> 01:59:01.920
that these days and here's why that's probably not the best idea so number one in less chat GPT

1406
01:59:01.920 --> 01:59:08.320
really knows and understands you there it's going to give some very broad based sort of encyclopedia

1407
01:59:08.320 --> 01:59:12.480
you know here's a symbol that means this type of thing which once again we have very little evidence

1408
01:59:12.480 --> 01:59:17.200
that that actually works so I would argue that you're better off talking about your dreams with

1409
01:59:17.200 --> 01:59:21.280
people who know you because they can actually help you understand a little bit more about what's

1410
01:59:22.080 --> 01:59:26.400
going on there's a few other items on the table here yeah I mean this is I don't use this exact

1411
01:59:26.400 --> 01:59:31.520
one but maybe I should but this has been an absolute game changer for me so when I travel when I'm on

1412
01:59:31.520 --> 01:59:38.720
planes I love a sleep mask my wife says it looks like I'm living in the 50s you know what I'm

1413
01:59:38.720 --> 01:59:42.160
wearing it but I love a good sleep mask that one in particular is pretty cool because you can

1414
01:59:42.160 --> 01:59:47.520
remove the eye cups and you can change the sizing of where you want it and then these can actually

1415
01:59:47.600 --> 01:59:52.880
you can replace these with things that heat or cool but I love that that particular eye mask it

1416
01:59:52.880 --> 01:59:58.800
works yeah it's really works quite well it's very dark in there you definitely can't see it there

1417
01:59:58.800 --> 02:00:04.000
that's crazy right and then I've got one more thing that I think people will find interesting

1418
02:00:04.000 --> 02:00:09.280
I can't explain how how much of a game changer has been to cover my eyes when I go to sleep because

1419
02:00:09.280 --> 02:00:14.800
gosh the amount of nights per week where I don't know there's like a crack in the curtains or

1420
02:00:14.880 --> 02:00:18.960
I don't know if someone gets up early and well also for you you're traveling all the time

1421
02:00:18.960 --> 02:00:22.800
I'm sorry I'm different you're in planes you're in different environments also by the way

1422
02:00:22.800 --> 02:00:26.480
every time you're in a different environment you have something called the first night effect

1423
02:00:26.480 --> 02:00:30.880
so we see this with every human on earth when you sleep in a new place for the first night

1424
02:00:30.880 --> 02:00:35.920
you never sleep well because it's new sounds new sights new new smells all that stuff is new

1425
02:00:35.920 --> 02:00:40.160
so what's nice about having this is when I put one of these on I don't have to worry about light

1426
02:00:40.160 --> 02:00:45.120
I don't have to worry about anything to see a two player role in what way in changing sleep

1427
02:00:45.120 --> 02:00:48.960
I was thinking if ventilation the amount of oxygen in the room matters at all because sometimes I

1428
02:00:48.960 --> 02:00:54.960
get a hotel else and they don't have windows you can open right so air quality is also

1429
02:00:54.960 --> 02:01:00.080
an important thing not just air quantity right and so number number one thing if I were to tell

1430
02:01:00.080 --> 02:01:04.480
people hey here's an easy thing to do to to make your sleep better just go out and buy an air

1431
02:01:04.480 --> 02:01:08.480
purifier for your bedroom think about it it's the room you spend more time in and than any other

1432
02:01:08.480 --> 02:01:14.400
room in the house you want that air to be fresh and filtered right and not a big it's not expensive

1433
02:01:14.400 --> 02:01:20.160
20 25 bucks one sits in the corner just runs the air cycles all day long that way you know you have

1434
02:01:20.160 --> 02:01:26.080
good clean fresh air um also I tell people open the windows once a week um it's good to get fresh

1435
02:01:26.080 --> 02:01:31.360
air in now the only problem comes is if you have allergies and the allergens fly in and there's

1436
02:01:31.360 --> 02:01:36.880
pollen or dust or things like that that can be somewhat problematic but generally speaking

1437
02:01:36.880 --> 02:01:40.960
if you don't have enough oxygen going on you're definitely not going to sleep well and your

1438
02:01:40.960 --> 02:01:46.000
body's going to wake up so if you were in let's say a oxygen restrictive environment so let's say

1439
02:01:46.000 --> 02:01:50.720
that you were underneath the covers right and you've got the thing all all the way over your head

1440
02:01:50.720 --> 02:01:53.920
you're not going to sleep particularly well and eventually you're going to get so feel so

1441
02:01:53.920 --> 02:01:58.720
restricted that you're going to open up the covers I want to understand the best possible sleep

1442
02:01:58.720 --> 02:02:02.720
position I do have a bed in the room next door that we go to and talk about these pillows but

1443
02:02:02.720 --> 02:02:10.640
before we do that sure I would like to talk about relationships arguing with your partner sex

1444
02:02:10.640 --> 02:02:15.040
sure all those kinds of things what do I need to know to protect my sleep but also to protect

1445
02:02:15.040 --> 02:02:18.880
my relationship if we start with talking about I know you you wrote about it in your book um the

1446
02:02:18.880 --> 02:02:24.640
power of when you talked about I think it's on page 101 you talk about arguing with your partner

1447
02:02:24.640 --> 02:02:31.280
before yes possibly the worst thing you can possibly do is argue with your partner before bed

1448
02:02:32.000 --> 02:02:38.560
because it's increasing heart rate right what I tell all my patients to do is if you if you need

1449
02:02:38.560 --> 02:02:44.960
to have an important discussion with your spouse or your partner do it right after dinner right so

1450
02:02:44.960 --> 02:02:49.200
like in that seven o'clock eight range seven to eight o'clock range so that way you have enough

1451
02:02:49.200 --> 02:02:54.240
space and time to be able to discuss something and not hopefully go to bed angry if you can avoid it

1452
02:02:54.240 --> 02:02:58.960
at all possible it happens look I can't say that I've never gone to bed angry I'm sure you can't

1453
02:02:58.960 --> 02:03:04.240
say that either sometimes things are a bigger deal but if you can find better times to schedule

1454
02:03:04.240 --> 02:03:08.720
those things a workout a lot better for me the other thing that I often times ask a lot of my

1455
02:03:08.720 --> 02:03:13.600
patients to do is for example if there's known issues that are going on like let's say somebody's

1456
02:03:13.600 --> 02:03:18.480
going through marital therapy or there's there's an issue that they're trying to work on then maybe

1457
02:03:18.480 --> 02:03:24.320
that's better off done at 11 o'clock in the daytime versus starting to kind of address some of those

1458
02:03:24.320 --> 02:03:28.880
issues in the evening time and I like evening times to be as stress-free as humanly possible

1459
02:03:29.920 --> 02:03:33.520
now if you got something you got to talk about you got to talk about it but generally speaking

1460
02:03:33.520 --> 02:03:40.000
I would say the lit the less emotionality that you have and towards the evening the better unless

1461
02:03:40.000 --> 02:03:44.000
it's joy or happiness so many couples they have these difficult conversations on the pillow

1462
02:03:44.000 --> 02:03:48.240
yeah including me sometimes yeah well and it makes sense like when else do you see that person

1463
02:03:48.240 --> 02:03:51.680
right you haven't seen them all day you're you're literally face to face like hey I got something

1464
02:03:51.680 --> 02:03:55.280
I got to talk to you about this is kind of the best time to do it rinse your sex life as well

1465
02:03:55.280 --> 02:03:59.920
doesn't it absolutely ruins your sex life unless you have makeup sex afterwards and then it's great

1466
02:03:59.920 --> 02:04:04.560
but at the end of the day it's not a lot of fun to have those conversations at night that's again

1467
02:04:04.560 --> 02:04:08.960
why I choose to if I'm gonna have the conversation the best time honestly to do it is right after

1468
02:04:08.960 --> 02:04:14.160
breakfast in my relationship we've banned difficult conversations at nighttime good that's probably

1469
02:04:14.160 --> 02:04:19.360
a smart move dude you're tired and it's gonna destroy your sleep right you can't think straight

1470
02:04:19.360 --> 02:04:23.760
you're probably more emotional and you haven't put all the pieces together yet of the issues that

1471
02:04:23.760 --> 02:04:27.840
are really going on I can assure you if you sleep and then have your discussion in the morning

1472
02:04:27.840 --> 02:04:33.440
you'll actually think about the issue better it's so crazy as I've gotten older I've realized

1473
02:04:33.440 --> 02:04:39.120
how much of my mood is determined by my sleep like it's remarkable and I think it's got worse with

1474
02:04:39.120 --> 02:04:45.040
age oh absolutely it does because at 25 you can blow shit off oh yeah or you could drink a monster

1475
02:04:45.040 --> 02:04:50.480
or I feel like a good mood yeah sleep matters and I think that's what you're that's that's the

1476
02:04:50.480 --> 02:04:54.480
button that you're pushing here and I think it's important for your audience to hear that right is

1477
02:04:54.480 --> 02:04:59.120
look you're 33 years old and you're already seeing things changing in your sleep that have a big

1478
02:04:59.120 --> 02:05:05.760
effect in your life I'm 58 years old okay I see the same thing happening every but sleep is so

1479
02:05:05.760 --> 02:05:10.720
fundamental to the human condition that it's one of those things that we've got to really pay

1480
02:05:10.720 --> 02:05:14.160
attention to and the thing is most people don't pay attention to it because they're like well my

1481
02:05:14.160 --> 02:05:17.920
body does it automatically Michael like how tough could this be I walk into that room in the back

1482
02:05:17.920 --> 02:05:21.520
of the house I turn off the lights I go to bed then I wake up something magical happens and I

1483
02:05:21.520 --> 02:05:27.120
should be great right doesn't always work that way I was reading in your work about the best

1484
02:05:27.120 --> 02:05:33.360
time to fall in love yes that's a strange thing for right somebody of your profession to be

1485
02:05:33.360 --> 02:05:42.640
yeah yeah it was yeah when you think about it everything is based on timing right so the timing

1486
02:05:42.640 --> 02:05:46.800
when you're hormones at a certain point and you meet that person in their hormones at a certain

1487
02:05:46.800 --> 02:05:53.520
point and then all of the sudden there's a connection right that's hard to do when you're exhausted

1488
02:05:53.520 --> 02:05:59.120
right try going on a first date when you're complete like when it's the worst right you know you're

1489
02:05:59.120 --> 02:06:02.960
not giving a good impression of yourself you know that you're not getting a good impression of

1490
02:06:02.960 --> 02:06:08.880
that person because your mind is not going where it needs to be so there's timing involved and

1491
02:06:08.880 --> 02:06:14.720
understanding your chronotype and that person's chronotype really leads you in that positive

1492
02:06:14.720 --> 02:06:19.360
direction and I would argue that it's pretty easy to fall in love at that time okay so in your book

1493
02:06:20.240 --> 02:06:27.680
um power of when yes page 94 you say dolphins best mood isn't the afternoon to evening so

1494
02:06:27.680 --> 02:06:32.960
at the best time for them to fall in love is 8 p.m. yeah lions 7 a.m. right because remember they're

1495
02:06:32.960 --> 02:06:37.360
early morning people they're exhausted at the end damn so they should be going on morning dates

1496
02:06:37.440 --> 02:06:46.080
yes bears 4 p.m. yeah in the wolf like me yes 11 p.m. that tracks yeah I get it so should I be doing

1497
02:06:46.080 --> 02:06:51.200
my you know I'm okay I'm in a relationship I'm that's be married yes I should do your

1498
02:06:51.200 --> 02:06:55.520
got engaged I do thank you so much yeah but I should be doing my dates later it kind of tracks

1499
02:06:55.520 --> 02:06:59.600
that's kind of when I did them well look at your whole schedule dude you don't do a thing before 11

1500
02:06:59.600 --> 02:07:04.960
that's true right I think you're exactly like I am shall we go and look at the best possible

1501
02:07:04.960 --> 02:07:08.400
sleep position yeah let's check it out and we're talking about pillows too okay so I'll

1502
02:07:08.400 --> 02:07:12.000
bring all the pillows with me okay great okay so we're gonna go into the next room where there's a bed

1503
02:07:12.000 --> 02:07:15.600
and you're gonna tell me what can you tell me when we look at the bed how can you how so there's

1504
02:07:15.600 --> 02:07:19.040
a couple of different things so number one I'm gonna look at your starting sleep position and I'm

1505
02:07:19.040 --> 02:07:23.600
gonna give you some feedback about that then we're gonna fit you for the right kind of pillow for you

1506
02:07:23.600 --> 02:07:27.360
and then there's some cool technology in there that I want to show you as well that can help keep

1507
02:07:27.360 --> 02:07:31.520
you cool all night long and do we need to take this with us yes take the all right and then how many

1508
02:07:31.520 --> 02:07:36.800
pillows are there I think there's five there's five different pillows okay great let's do different

1509
02:07:36.800 --> 02:07:43.360
things okay okay so we're now downstairs in a bedroom we have in the house yeah I have lots of

1510
02:07:43.360 --> 02:07:47.840
pillows here quite a few and there's a bunch of questions I have for you the first is pillows do they

1511
02:07:47.840 --> 02:07:53.280
matter is there a perfect one is it different for every individual sleeping position is there a

1512
02:07:53.280 --> 02:07:58.640
perfect sleeping position there is and the third one is about temperature you got it let's go

1513
02:07:58.640 --> 02:08:04.080
so I just grab whatever pillow isn't the bed wherever I travel terrible idea really terrible idea

1514
02:08:04.080 --> 02:08:09.360
so first of all a lot of people need to understand that a pillow is a bed for your head right and so

1515
02:08:09.360 --> 02:08:14.720
the goal here is to keep your nose in line with your sternum which is sort of the center part of your

1516
02:08:14.720 --> 02:08:18.400
chest right and but you don't want it facing down and you don't want it facing up you want it to

1517
02:08:18.400 --> 02:08:23.040
be completely in the center like that and so if you have a pillow that tilts your head to the one

1518
02:08:23.040 --> 02:08:28.080
way or tilts your head to the other it causes a pain signal from the strain of the musculature that

1519
02:08:28.080 --> 02:08:32.720
goes to your brain you don't get into deep sleep so you really want to make sure that you've got a

1520
02:08:32.720 --> 02:08:36.320
good pillow otherwise you're gonna put the creek in your neck you don't get good deep sleep it

1521
02:08:36.320 --> 02:08:41.600
becomes problematic okay right so the big question is how do you pick a pillow right so first

1522
02:08:41.600 --> 02:08:47.280
question you want to ask yourself is squishy or firm right so let's take a look at our tower of

1523
02:08:47.280 --> 02:08:53.600
pillows here so for you let's let's take a look so this is a pretty firm when this is a

1524
02:08:53.600 --> 02:08:59.520
basically a foam based hunk of foam pillow right versus this one which is sort of the normal

1525
02:08:59.520 --> 02:09:04.320
kind of pillow much more squishy so which are you are squishy or a firm that one okay perfect

1526
02:09:04.320 --> 02:09:08.080
so you're more on the squishy which means you like to manipulate the pillow you don't want it to have

1527
02:09:08.080 --> 02:09:12.960
a huge form factor where you're like head is on a block of cheese right you got it so perfect so

1528
02:09:12.960 --> 02:09:18.160
let's move this foam pillow out of the way the second thing you want to look at from the pillow is

1529
02:09:18.960 --> 02:09:24.400
when the fabric comes together here it forms what's called a knife's edge so it's where the

1530
02:09:24.400 --> 02:09:29.920
two pieces of fabric meet now why is that important because when you have your head on a pillow like

1531
02:09:29.920 --> 02:09:35.040
this and the knife's edge is down here you're not getting as much support underneath your neck here

1532
02:09:35.040 --> 02:09:42.000
right so in order to fix that we have something called a gusset so a gusset is this piece of fabric

1533
02:09:42.000 --> 02:09:46.480
that comes along here so you notice these two pieces of fabric don't meet there's a thickness here

1534
02:09:46.480 --> 02:09:51.040
so when you were to sleep on it it actually catches you all the way down so let's say you would be

1535
02:09:51.040 --> 02:09:56.880
like this you it gives you support all the way down now you don't like the foam of it all but you

1536
02:09:56.880 --> 02:10:03.360
do like the the gusset right here's one that's got the gusset without the foam so it's squishy

1537
02:10:03.360 --> 02:10:09.440
and has the gusset so if you were going to use this so now we've been able to fit you for the pillow

1538
02:10:09.440 --> 02:10:14.880
now the next question we have well the last one is there's some special types of pillows actually

1539
02:10:14.880 --> 02:10:21.200
this one has got a cut out so you notice how that's got like a moon here it fits perfectly here

1540
02:10:21.200 --> 02:10:26.320
and notice right this is this is my personal pillow okay and so you have to shift I know

1541
02:10:26.320 --> 02:10:30.960
sorry and so you can see it really comes all the way down to your neck and it gives you support

1542
02:10:30.960 --> 02:10:34.320
all the way from the base of your neck all the way up through and that's one of the reasons that I

1543
02:10:34.320 --> 02:10:38.960
like it because I can cut it out and put it right there on me for the average person if they

1544
02:10:38.960 --> 02:10:43.120
had to pick one pillow without you knowing anything about them right which pillow would you pick

1545
02:10:43.600 --> 02:10:48.240
so of all of these six well if I have my choice I'd pick this one because this is my favorite by

1546
02:10:48.240 --> 02:10:51.840
the way there's also another feature of this that I think is important that that people should

1547
02:10:51.840 --> 02:10:59.600
notice is it's got a zipper which means I can change the stuffing and I can pull it out or put

1548
02:10:59.600 --> 02:11:04.400
it in so I can change the height of my pillow and what stuffing is that this is actually a shredded

1549
02:11:04.400 --> 02:11:09.840
latex okay which I really like to sleep on so what's this pillow called so this is by a company

1550
02:11:09.840 --> 02:11:16.320
called coupe and I like it because of the change in the in the shape as well as the stuffing

1551
02:11:16.320 --> 02:11:20.720
and the zipper on the side it really makes it kind of what I would argue to be probably the best pillow

1552
02:11:20.720 --> 02:11:27.280
I want the worst pillow the worst pillow that we've got here this one so almost no support right it's

1553
02:11:27.280 --> 02:11:32.080
super squishy yeah right we don't we don't we have the knife said here there's not much to it

1554
02:11:32.080 --> 02:11:37.520
also by the way it feels like this is made with polyester which is a heat trapper now let's lie

1555
02:11:37.520 --> 02:11:40.880
you down on the bed get you in your starting sleep position and I'm going to show you exactly

1556
02:11:40.880 --> 02:11:44.880
where the pillow should go and what pillow should be for you so if you can lie down for me

1557
02:11:44.880 --> 02:11:49.040
now what is your starting sleep position are you a back sleeper you a side sleeper you a stomach

1558
02:11:49.040 --> 02:11:56.800
sleeper I start on my stomach and I roll to my right got it okay perfect go ahead and get on your

1559
02:11:56.800 --> 02:12:02.960
stomach finally how we it is that roughly 75% of sleepers are side sleepers either right or left

1560
02:12:02.960 --> 02:12:08.800
so you're definitely not don't fall into that category another 20 or so percent are back sleepers

1561
02:12:08.800 --> 02:12:14.160
you're in the like 5% category of stomach sleepers the reason it's the worst position is when you're

1562
02:12:14.160 --> 02:12:19.200
lying on your stomach right and the pillow is here you're pushing on your back here and it causes

1563
02:12:19.200 --> 02:12:23.920
what's called a splay which is extra pressure on your lower back and that can give you low back pain

1564
02:12:23.920 --> 02:12:28.640
over time I only do it for the first like 10 minutes and then you rotate and then I rotate on

1565
02:12:28.640 --> 02:12:33.680
to my side which side right or left my right this side perfect so in all actuality you actually

1566
02:12:33.680 --> 02:12:37.920
want to be on your left side because when you lie on your right side you're actually all of your

1567
02:12:37.920 --> 02:12:42.400
organs push down onto your stomach and it can leak some of those gastric juices and you end up

1568
02:12:42.400 --> 02:12:47.680
with something called gastrosophageal reflux disease so the way I teach people is right is wrong

1569
02:12:48.400 --> 02:12:52.960
so you don't sleep on your right side you sleep on your left side if you can if you can but let's

1570
02:12:52.960 --> 02:12:57.040
fit you anyway let's go ahead and get you down on your what would be your right side and let's see

1571
02:12:57.120 --> 02:13:01.120
how you do lie down how I normally lie down yeah okay this is how I lie down when I first get

1572
02:13:01.120 --> 02:13:04.880
in bed for the first time I can't wait to see it I'm like this I'm gonna kind of out the way

1573
02:13:04.880 --> 02:13:10.000
right and I just lay like this for you okay and you have no pillow no pillow perfect and then

1574
02:13:10.000 --> 02:13:16.880
when you rotate to get to your side yeah show me that I sleep like this on my on my right side

1575
02:13:17.440 --> 02:13:22.640
like roughly like this so what you'll notice is your shoulder is now up into this part here so

1576
02:13:22.640 --> 02:13:26.960
it's still being supported yeah your head is fine and what you'll notice is his head is in line

1577
02:13:26.960 --> 02:13:32.480
with his sternum right his nose is in line there it's not falling too far it's not overextended

1578
02:13:32.480 --> 02:13:36.720
what's my sternum your sternum is the direct center of your chest it's the like your breast plate

1579
02:13:36.720 --> 02:13:40.720
is what you would call it right okay right stored in the center so you want your nose to be in line

1580
02:13:40.720 --> 02:13:45.600
with that which it basically is and when I look at your head your head is not tilted to one side

1581
02:13:45.600 --> 02:13:50.000
or another so I know there's no more neck strain so that would be the perfect pillow for you but

1582
02:13:50.000 --> 02:13:54.400
that happens to be my pillow so I'm not gonna give it to you but I might get you one if you're

1583
02:13:54.400 --> 02:14:00.240
nice to me thank you what about these other which say the bad one was which one the bad one was

1584
02:14:00.240 --> 02:14:06.240
this one so now go ahead and put yourself on that one yeah I'm going to fall down right and you're

1585
02:14:06.240 --> 02:14:10.640
not even trying like you don't even have to push your head that far and and you can see and you're

1586
02:14:10.640 --> 02:14:14.960
and look where do you put your arm your arms not supported like it's becomes like people don't

1587
02:14:14.960 --> 02:14:20.480
realize it but pillows matter what I try to tell people is I used to be a runner and when you're

1588
02:14:20.480 --> 02:14:25.680
a runner like equipment matters like your shoes matter your music matters your your dry fit wear

1589
02:14:25.680 --> 02:14:31.440
matters the same holds true with sleep if you don't have good pillow good mattress good sheets

1590
02:14:31.440 --> 02:14:34.960
you don't have the right equipment you're not going to get good sleep that is a terrible pillow

1591
02:14:34.960 --> 02:14:40.640
I'm telling you really really bad pillow okay so sleeping on my left side is the correct side with

1592
02:14:40.640 --> 02:14:45.760
a good pillow with a good pillow but now let's talk about temperature yeah so while you're

1593
02:14:45.760 --> 02:14:51.440
lying here you may have noticed that there's different temperature on either side of the bed so if

1594
02:14:51.440 --> 02:14:59.760
you feel here what's cool it is that's correct so when you're lying there your body will naturally

1595
02:14:59.760 --> 02:15:05.120
become more warm so remember how we were talking that sleep follows the core body temperature cycle

1596
02:15:05.600 --> 02:15:10.720
right and so as your core body temperature drops you want your environment to drop with it

1597
02:15:10.720 --> 02:15:15.920
because if it doesn't and the environment is too hot you can't fall asleep so this is a product

1598
02:15:15.920 --> 02:15:21.600
it's called an Orion sleep system and it's a topper that's you're lying on top of has a thin

1599
02:15:21.600 --> 02:15:26.480
tube that goes through it you can't feel the tube should feel cool over there and warm over here

1600
02:15:27.040 --> 02:15:31.360
it's cold here it's warm here exactly and we and you can rotate it however you want

1601
02:15:31.360 --> 02:15:36.160
but what's so fascinating about this is you can actually set it so that it follows your circadian

1602
02:15:36.160 --> 02:15:42.160
rhythm and it actually can help you stay asleep the only thing that you as a consumer can manipulate

1603
02:15:42.160 --> 02:15:47.040
in your sleep like you can't write a pharmaceutical by prescription you can't get a CPAP machine but

1604
02:15:47.040 --> 02:15:50.960
what you can do is control the temperature so you might say to yourself when would I want to

1605
02:15:50.960 --> 02:15:55.280
control the temperature for my sleep well if you were female and you were 45 years old and you're

1606
02:15:55.280 --> 02:16:00.000
going through menopause you really want to control the temperature because hot flashes might wake

1607
02:16:00.000 --> 02:16:04.400
you up in the middle of the night those types of things become very very important and how much

1608
02:16:04.400 --> 02:16:11.200
does this cost so this runs about a little over 2000 us the nearest competitor is a significantly

1609
02:16:11.200 --> 02:16:15.600
more expensive almost a third more are you affiliated with them in any way I am affiliated with

1610
02:16:15.600 --> 02:16:21.520
these guys I am their chief sleep officer oh nice I know I did not I made up the job title myself

1611
02:16:21.520 --> 02:16:27.120
thank you very much okay is that anything else I should know about the broader room that is

1612
02:16:27.600 --> 02:16:33.280
so when I talk about broader room aspects I think of the five senses so site sound touch taste

1613
02:16:33.280 --> 02:16:38.880
and smell right so site is light right so clearly you want the lights down as we're starting to get

1614
02:16:38.880 --> 02:16:43.440
towards bed maybe having a dimmer switch or something like that is a great thing to slowly start

1615
02:16:43.440 --> 02:16:49.280
to do that or get the overhead lights and just have the bedside table lamps about 30 minutes before

1616
02:16:49.280 --> 02:16:55.120
beds again setting the tone the next one would be sound so it's always better to be quiet but at the

1617
02:16:55.120 --> 02:16:59.440
end of the day sometimes you can have that and sometimes you can't it's really about the

1618
02:16:59.440 --> 02:17:05.200
emotionality that you attach to the sound itself if you get annoyed by something it's just going to

1619
02:17:05.200 --> 02:17:10.160
get worse and worse but if you can think in your head hey this isn't so annoying anymore it becomes

1620
02:17:10.160 --> 02:17:15.840
less problematic but to be clear certain volume sounds and certain decibel levels are gonna wake you

1621
02:17:15.840 --> 02:17:20.800
up and so you really it's hard to sleep next to a big highway right so you want to have as much

1622
02:17:20.800 --> 02:17:26.960
sound buffering as you possibly can so we did site we did sound let's do touch touches temperature

1623
02:17:26.960 --> 02:17:31.920
right we talked about that you want the bedroom to be cool if you can get the get the air

1624
02:17:31.920 --> 02:17:36.560
conditioning on but let's say you've got the air conditioning on but it's super hot summer and

1625
02:17:36.560 --> 02:17:41.600
you're not fortunate enough to have an Orion sitting underneath your sheets what do you do go out

1626
02:17:41.600 --> 02:17:47.120
and buy a plastic bottle of water two of them stick them in the freezer then put them into socks

1627
02:17:47.120 --> 02:17:53.280
and then put them on your sides okay so frozen water bottle inside a pair inside a sock that sits

1628
02:17:53.280 --> 02:17:58.800
on your side it's like a mini air conditioner underneath the covers it works like a charm I use

1629
02:17:58.800 --> 02:18:03.920
this when I travel because a lot of times you know the room you can't necessarily change the thermostat

1630
02:18:03.920 --> 02:18:08.240
or things like that and it's a great way to be able to do that kind of stuff and the final one is

1631
02:18:08.240 --> 02:18:13.040
smell so people always ask me does a Roman therapy really work believe it or not they're at least

1632
02:18:13.040 --> 02:18:17.840
two scientifically rigorous studies that show that a Roman therapy can actually be helpful for

1633
02:18:17.840 --> 02:18:24.880
you but I want to be clear candles are not the way to do a Roman therapy fire and sleep do not mix

1634
02:18:24.880 --> 02:18:31.600
okay but a diffuser I'm fine with or a little sachet or a pillow mist all of those can be quite

1635
02:18:31.600 --> 02:18:35.520
helpful and you just put them you spray it on your pillow or you have it right next to your pillow

1636
02:18:35.520 --> 02:18:40.480
and as you breathe in the aroma two aromas have been shown to be helpful for sleep one is lavender

1637
02:18:40.480 --> 02:18:45.840
surprise surprise the others called elang elang that's one that's actually got some data on it

1638
02:18:45.840 --> 02:18:50.960
I actually think I saw a study on vanilla and should I be sleeping naked such a good question so

1639
02:18:50.960 --> 02:18:57.280
here's what I'll tell you is you thermoregulate better with less clothing on so less barriers allow

1640
02:18:57.280 --> 02:19:01.920
your body to do exactly what it should do so I would argue you definitely could sleep naked and I

1641
02:19:01.920 --> 02:19:06.240
think there's an argument for sleeping naked will allow you to sleep better and thermoregulate

1642
02:19:06.800 --> 02:19:13.200
however be careful because if you have animals in the bed and you're sleeping naked what

1643
02:19:13.200 --> 02:19:17.520
looks like a chew toy to them might be important for you you speaking from experience I'm just

1644
02:19:17.520 --> 02:19:21.200
letting you know there's problems out there I'm not saying that I had one of those problems myself

1645
02:19:23.120 --> 02:19:30.240
okay I think we've covered it right last one yeah socks oh socks everybody wants to know

1646
02:19:30.320 --> 02:19:35.600
should I wear socks to bed so here's what's interesting is you dissipate heat faster

1647
02:19:35.600 --> 02:19:40.880
when uh with uh unsocked foot because there's no hair on the bottom of your feet you ever notice

1648
02:19:40.880 --> 02:19:44.240
when you're hot at night and you stick your foot out from under the covers you instantly cool

1649
02:19:44.240 --> 02:19:48.800
down and everything's okay so what what I do for some of my patients who have thermoregulation

1650
02:19:48.800 --> 02:19:53.120
issues I have them start with socks but no clothes and then they can remove their socks afterwards

1651
02:19:53.120 --> 02:19:56.720
as they start to get too warm okay let's go back upstairs and finish this conversation

1652
02:19:57.280 --> 02:20:00.480
important question to I'll ask you okay so I want to go back upstairs thank you so much for that

1653
02:20:00.480 --> 02:20:07.440
super super useful sure doctor Michael Bruce we have a closing tradition on this podcast where

1654
02:20:07.440 --> 02:20:11.200
the last guest leaves a question for the next guest not knowing who they're leaving it full oh I

1655
02:20:11.200 --> 02:20:15.840
didn't know this this is awesome and the question that's been left for you is if you could have

1656
02:20:15.840 --> 02:20:22.080
the power to change one thing in the US healthcare system what would it be and why

1657
02:20:22.880 --> 02:20:28.400
what I would like to see happen well there's two things one is a wish and one is I think a possible

1658
02:20:28.400 --> 02:20:34.480
reality so the possible reality is I'd like to see everybody in the United States get tested

1659
02:20:34.480 --> 02:20:40.000
for sleep apnea it's so underdiagnosed there's so many people that are suffering from it you saw

1660
02:20:40.000 --> 02:20:45.120
the statistics I mean it's it's an epidemic so if I could have one thing that happens in the US

1661
02:20:45.120 --> 02:20:49.920
healthcare system it would be that somehow or another somebody the powers that be say hey you

1662
02:20:49.920 --> 02:20:54.480
know what we need to test everybody for sleep disorders specifically sleep apnea I think that

1663
02:20:54.480 --> 02:20:59.440
would be a great big wish that I would have the second wish which I don't know would would ever

1664
02:20:59.440 --> 02:21:04.400
happen but I'm gonna take my second wish anyway even though you didn't offer it is I want everybody

1665
02:21:04.400 --> 02:21:11.760
to get a great night sleep but I wanted to all be on the same night I want everybody in the world

1666
02:21:11.760 --> 02:21:15.440
to get a really good night sleep on that can you imagine what would happen the next day

1667
02:21:16.400 --> 02:21:21.120
what if what if what if people actually found peace in the warring nations because they

1668
02:21:21.120 --> 02:21:27.120
actually got a good night's sleep what do you think innovations would happen with if we get some

1669
02:21:27.120 --> 02:21:32.640
of the smartest people in the world to just get a good night's sleep like what about charities

1670
02:21:32.640 --> 02:21:38.000
what about the philanthropy like every single thing that you do you do better with a good night's

1671
02:21:38.000 --> 02:21:43.200
sleep wouldn't it be cool if everybody got one just for one night and see what happens nine months

1672
02:21:43.360 --> 02:21:48.720
later there'd be a lot of kids there would be a lot of kids born for sure that's so beautiful Michael

1673
02:21:48.720 --> 02:21:51.760
thank you so much for the work that you do it so incredibly important because as the numbers

1674
02:21:51.760 --> 02:21:55.680
and the stats have shown people are strugglingly increasingly in the world that we live but through

1675
02:21:55.680 --> 02:21:59.760
lifestyle factors in the way that we work and all these other factors we talked about with this

1676
02:21:59.760 --> 02:22:04.880
more than anything and for so many people it's the cause of so much frustration it is the thing

1677
02:22:04.880 --> 02:22:08.720
further stop stream from a lot of the problems that they struggle with in relationships in their

1678
02:22:08.720 --> 02:22:14.000
work in their sex life and everything in between so having great educators out in the world that

1679
02:22:14.560 --> 02:22:19.120
helped to demystify this black box is so critical and you're one of the very very best I've ever met

1680
02:22:19.120 --> 02:22:23.600
and in part because you're so unbelievably engaging you're a great storyteller you've been in the

1681
02:22:23.600 --> 02:22:28.560
field doing this with patients of wide varieties but also you bring that psychology element which is

1682
02:22:28.560 --> 02:22:34.080
of quite rare to people that talk about the clinical side of sleep you have several great resources

1683
02:22:34.080 --> 02:22:39.920
if people want to continue to learn more I would highly recommend people if you've gotten to

1684
02:22:39.920 --> 02:22:44.320
this point in the conversation I would highly recommend going over to your YouTube channel now

1685
02:22:44.320 --> 02:22:48.160
and watching some of your top videos because I found them to be fascinating and I learnt so much

1686
02:22:48.160 --> 02:22:52.960
more we weren't able to go through everything today but if there's specific things like waking up in

1687
02:22:52.960 --> 02:22:57.600
the middle of the night your videos about that have six or seven million views over on your channel

1688
02:22:57.600 --> 02:23:01.360
and they're very very focused on that subject so if there's specific things that you felt weren't

1689
02:23:01.360 --> 02:23:06.240
covered in this conversation right now go over to Michael's channel it'll be linked below

1690
02:23:06.240 --> 02:23:12.080
and watch more there but also if you're a reader and you love to read and that's your thing

1691
02:23:12.080 --> 02:23:16.320
which I know is great for sleep two great books here in front of me the power of when discover your

1692
02:23:16.320 --> 02:23:21.280
chronotype and the best time to eat lunch ask for a raise have sex right and I will take your meds

1693
02:23:21.280 --> 02:23:28.320
and more and also this book here sleep drink breath which talks broadly about the simple daily habits

1694
02:23:28.320 --> 02:23:34.400
for profound long term health Michael thank you thank you this has been so much fun I wasn't exactly

1695
02:23:34.400 --> 02:23:40.320
sure what to expect but it was lovely I really enjoyed it everybody here is fantastic and uh

1696
02:23:40.320 --> 02:23:42.320
just want to wish everybody sweet dreams