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Anybody with over a 17 and a half inch neck has an 83% chance of having sleep apnea.

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Your brain says, oh shit, no air, and it wakes you up.

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And this can happen hundreds of times a night.

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And people have no idea that they had it.

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Dr. Michael Brose is a clinical psychologist who has spent his entire career helping people take back their sleep and their lives.

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I stopped breathing in my sleep 26 times an hour.

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A lot of people don't know this, but during this stage, your brain actually shrinks.

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Then you're kind of screwed.

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Are we taking too much melatonin?

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Absolutely we are.

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Melatonin interacts with every birth control out there.

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So I'm against melatonin in all children.

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What are we gonna do in order to kind of make this a little bit better?

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Step number one.

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Michael, I have been inundated with sleep questions when I told everybody that you were coming on the podcast.

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Oh, great.

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I have both men and women.

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The men ask me, why do I keep waking up at 3 a.m. every morning?

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Yes.

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The women are asking me, can you ask Dr. Bruce why my husband keeps waking up- Yep, at 3 in the morning.

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Between 3 to 4.

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So can you tell me what is going on here?

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So this is the number one question that I get asked no matter where I go, men or women.

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So let's just knock it out right at the beginning.

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So I'm going to roll through an exact protocol of exactly what I use with my patients the whole way through.

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But first I want to explain the biology because the biology turns out to be pretty important for people.

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So most people don't realize it, but your core body temperature rises, rises, rises till about 1030 at night and hits a peak.

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Once it hits that peak, it drops.

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That drop is a signal for your brain to release melatonin, right?

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Melatonin is kind of the key that starts the engine for sleep.

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You ain't got no melatonin.

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You ain't sleeping.

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I mean, there's other things that have to go on, but to be fair, you got to have your melatonin.

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Your core body temperature continues to drop, drop, drop, drop, drop, drop.

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At some point in time, if your body doesn't heat up, you go hypothermic and you die.

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Guess what time that is?

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Three o'clock in the morning.

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Almost for everybody.

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Somewhere between one and three o'clock is where we see this interesting shift in thermoregulation where people all of a sudden start to heat up.

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When their body heats up, they naturally go into a lighter stage of sleep automatically and then they feel bladder pressure.

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And that's when they wake up.

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Every human on earth wakes up.

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Not all of them have to pee though.

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Every single human on earth wakes up at that particular period of time.

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The question is,

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why do some people stay awake and some people go back to sleep?

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Well, for me, I don't even feel it if that's happening to me.

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Right, right, right.

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No, and that's generally what we see.

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So most of my patients will, you know, quite honestly, without being too crass, they'll burp, they'll pass a little gas, they'll roll over, and then they fall back asleep.

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But there's a select group of people, believe it or not, about 10% of the entire population,

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That has a real problem with insomnia, specifically middle of the night insomnia.

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So what are we going to do in order to kind of make this a little bit better?

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Step number one, don't go pee.

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Yep.

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You heard it here.

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Don't go pee.

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Now everybody is like, Michael, what are you talking about?

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Okay.

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To be clear, many people don't have to pee.

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There's three ways that I can get somebody to go back to sleep.

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And there's three things that need to lower.

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One of them is anxiety.

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One of them is temperature.

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One of them is heart rate.

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Okay.

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All three of those elevate when you go from a lying position to a seated position to a standing position and go pee.

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And turn the lights on.

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And turn the lights on, which by the way is a terrible idea.

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Yes.

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Right?

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So number one, don't go pee.

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But I want to be clear.

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If you really got to pee, please go pee.

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Somebody asked me one day, should I buy some Depends and put, no, no, no, no, no, no, no.

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Okay.

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We're not talking about that.

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All right.

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But what we want you to do is be thoughtful, right?

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And so what I have people do, most people sleep on their side, right?

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And so they're kind of squanched up

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That's a technical term, squunched.

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And when they do that, they push on their bladder.

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When they push on their bladder, it makes them think they have to pee.

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So what I tell people, look, roll over to your back.

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count to 20.

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If you still have to pee, please get your butt up and go pee.

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If you do, give me a strategically placed night light along the way, and maybe one in the water closet.

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Because if you flip the light on, you just told your brain it's morning, it stops producing melatonin almost instantly.

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And that makes it even more difficult to go back to sleep.

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But the floor lights don't do that?

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The floor lights don't.

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Okay.

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Yeah, which is nice.

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And you can even get floor lights in different colors that can be actually helpful.

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So I like for those type of things, believe it or not, like a red actually works really, really well because you can still see without it having any kind of alerting frequencies in it.

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So I like for people to do that.

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But if you have to pee, please go pee.

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Now you gotta come back.

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What are you supposed to do when you come back?

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Step number two, don't look at the clock.

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Now, this turns out to be much more difficult than anybody possibly imagined.

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Why?

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Because here's what happens.

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People grab their phone and they head to the can, right?

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And when you look at your phone, what's the first thing you see?

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The clock.

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Like you can't help it.

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And you immediately do the mental math and now you're pissed off.

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Heart rate is now going up.

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Temperature is now going up.

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Anxiety is now going up.

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Why the fuck am I awake?

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It's three o'clock in the morning.

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This sucks, right?

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And that's what ends up happening to people.

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And so we don't look at the clock to avoid that.

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It doesn't matter.

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If it's dark out, you're supposed to be asleep.

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Who cares, right?

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Don't pee, don't look at the clock.

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All right, Dr. Bruce, I followed your recommendations begrudgingly.

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Now, what do I do?

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I'm getting monkey mind.

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Monkey mind, I'm not sure I have to define it.

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You might already know what it is, but it's this unbelievable list of things that you start to think about at three o'clock in the morning.

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Sometimes it's the most boring, dumb stuff you've ever seen.

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And then sometimes it's unbelievably important, emotional, like something's wrong with my child and I can't stop thinking about it stuff, neither of which is appropriate.

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in the middle of the night.

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Here's the thing that a lot of people don't realize is if you wake up at three o'clock in the morning, your brain is trained to be negative.

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Think about it.

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Nobody runs into your bedroom at three o'clock in the morning and says, happy birthday, you got a raise, right?

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No way.

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Like when something happens at three o'clock in the morning, it's almost always bad.

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Right.

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It's almost always bad.

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So your brain is on high alert when it wakes up.

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So it's always going to look at things in a negative vein.

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Yeah.

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So we have to do something to slow that down.

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My favorite thing.

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I did not invent this.

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It's called 478 Breathing by Harvard trained naturalist, Dr. Andrew Weil.

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Super smarty guy.

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Came up with this whole thing.

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I had to learn it myself.

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There are a couple of caveats.

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Yeah.

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Have you ever done it?

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Never.

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All right, you wanna try it?

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Let's do it together.

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Okay, so both feet on the ground.

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Yep.

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Right, and then you could put your hands gently on the table.

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And then what you're gonna do is it's exactly what it sounds like.

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You slowly breathe in through your nose for a count of four.

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You would hold for a count of seven.

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Then you gently push out through your nose for a count of eight.

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That's one round.

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All right, we're going to try it.

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You ready?

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Let's do it.

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Ready?

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And close your eyes.

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And while your eyes are closed, I want you to picture the number while I'm walking you through it.

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So you're going to picture a four, then a three, then a two, then a one.

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And that turns out to be the most important part of the whole thing.

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Oh my gosh.

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Okay.

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All right.

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You ready?

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Let's do it.

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My eyes are closed.

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Eyes closed.

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I'll close my eyes too.

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You ready?

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Yep.

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Three, two, one.

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Breathe in.

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Two, three, four.

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Hold.

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Two, three, four, five, six, seven.

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Push.

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Two, three, four, five, six, seven, eight.

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Perfect.

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Perfect.

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So I actually did that before I came on because it helped settle me down.

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It's great for lowering your heart rate.

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You have to get to 20 cycles in order for your heart rate to drop to about 60 to fall asleep.

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Okay, now here's the problem.

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I lose count.

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Yes.

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And you end up falling asleep anyway?

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No, I end up getting pissed off and then I'm in trouble.

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So I came up with an idea.

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So what I do is I take my hands like this and I make gentle fists and I put them down by my side.

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And when I do one round, I put out a finger.

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When I do a second round, I put out a figure.

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You're doing all of this in bed.

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Mm-hmm.

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Okay.

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It's distracting me from all the negative thoughts.

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As you might notice, I'm distally doing something.

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I'm actually breathing and I'm keeping my mind occupied.

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This is a massive distraction technique that also lowers your heart rate because of the breath work.

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Oh, no way.

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So it's a twofer.

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Okay.

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Right?

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So there is hope for all the people who wrote in to me.

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Absolutely.

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Why is it that we see this upward curve of men who get older and the relationship between that and prostate size?

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Is there anything there?

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Yes.

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So there definitely is something there.

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I think over the course, I mean, I'm not a urologist, so I'm not brought probably like, I don't wanna go too far afield, but what I can tell you is most guys end up with a slightly enlarged prostate at some point in time.

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And that is definitely part of what's going on in terms of having people pee.

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One of the things I like to tell people is I ask them to follow what I call the three, two, one rule.

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Three hours before bed, you stop all food and drink.

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Two hours before bed, you stop all work.

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One hour before your bed, you stop all screens.

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If you can do that three, two, one, it falls nicely because if you stop drinking for three hours and you hopefully go to the bathroom before you go to bed, then maybe you can

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cut down one of those bathroom trips.

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Yeah, that's really interesting.

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I mean, if you're compliant, it would work.

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If you're compliant.

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Then the other thought is you've got women who 60% of menopausal women will experience hot flashes.

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I know.

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So it's a completely different story then.

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Yeah, yeah, it's completely different story, but there's still some of the things that we can do similarly.

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So as an example, 478 breathing works fantastic for women in the middle of the night.

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However, I will be honest with you, you're not gonna breathe away a hot flash, okay?

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It doesn't work that way.

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I wish it did.

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I wish it did.

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You're not going to breathe away a hot flesh, but what you can do is calm yourself down.

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The key here is not, did I have the hot flesh?

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It's how am I going to react to it?

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And then how can I settle myself down in order to get myself back to sleep?

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Right.

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And I think that becomes really, really important.

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And when we look across

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Like menopause, like let's be fair, menopause is one day.

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00:09:54.580 --> 00:09:56.902
We've got perimenopause, we've got menopause, we've got postmenopause.

246
00:09:57.282 --> 00:09:59.664
And sleep is very different across all of those.

247
00:09:59.684 --> 00:10:08.752
And so if there are women out there who are struggling with sleep and they're in the perimenopause-ish stage, I'm here to tell you, unfortunately, that's how it is.

248
00:10:08.772 --> 00:10:08.872
Yeah.

249
00:10:08.952 --> 00:10:09.192
Yeah.

250
00:10:09.312 --> 00:10:15.713
Like this, like, well, because as you're coming to menopause, my limited understanding is you're basically running out of eggs, right?

251
00:10:15.753 --> 00:10:17.594
And eggs are the things that produce all this estrogen.

252
00:10:17.774 --> 00:10:19.054
And so you don't have a lot of estrogen.

253
00:10:19.074 --> 00:10:20.914
You certainly don't have a lot of progesterone left over.

254
00:10:21.294 --> 00:10:28.176
And so what ends up happening, and this is, this sounds awful, by the way, is all of a sudden one day you've got plenty of estrogen, the next day you've got zero.

255
00:10:28.356 --> 00:10:30.436
Then the next day you've got half as much as you used to have.

256
00:10:30.716 --> 00:10:35.157
And so women are stopping and starting and all over the place and having incredible difficulty.

257
00:10:36.217 --> 00:10:39.358
understanding what's gonna happen tonight, what's gonna happen tomorrow.

258
00:10:39.838 --> 00:10:47.281
So it's very irregular and that makes, it's really depressing sometimes because they're like, I tried this and it worked and now I tried this and it's not working.

259
00:10:47.682 --> 00:10:52.003
And so we try to give people enough tools in the tool belt to be able to do it.

260
00:10:52.123 --> 00:10:56.345
A couple of things we know seem to work reasonably well from a sleep perspective for menopause.

261
00:10:56.405 --> 00:11:01.087
Again, I am not here to talk about menopause in general and hormone replacement therapy and all that.

262
00:11:01.267 --> 00:11:06.453
But I will tell you, hormone replacement therapy, specifically progesterone, helps with sleep.

263
00:11:06.593 --> 00:11:06.994
Of course.

264
00:11:07.194 --> 00:11:08.436
It's just a big deal.

265
00:11:08.776 --> 00:11:18.788
If all you did was get into progesterone, again, with the advice of your doctor, not some standard dose, but a dose that's personalized for you, you'd be surprised at how well it can help with sleep.

266
00:11:19.168 --> 00:11:23.375
Other things that women don't think about during that period of time is circadian rhythms.

267
00:11:23.615 --> 00:11:23.815
Right.

268
00:11:23.875 --> 00:11:29.704
And so if you get up at the same time every day, that's actually really helpful because all your hormones will follow that circadian rhythm.

269
00:11:29.884 --> 00:11:33.389
But if you get up at a variable time, your circadian rhythm becomes variable.

270
00:11:33.597 --> 00:11:48.893
Guys, I have been thinking a lot about vitamin D. I went and got my blood tested and it turns out I have a slight deficiency in vitamin D. So Michael talks a lot about light because our biology responds to the environment around us.

271
00:11:49.433 --> 00:11:54.278
And one part of that conversation, we rarely discussed UVB.

272
00:11:55.119 --> 00:12:03.941
UVB helps stimulate the body's natural production of vitamin D. And that's why I have been so interested in Soleus.

273
00:12:04.441 --> 00:12:12.963
Soleus is an FDA cleared over-the-counter UVB panel, and it's really designed to stimulate natural vitamin D production.

274
00:12:13.383 --> 00:12:23.746
It's got a built-in optical sensor that analyzes your skin and it calculates an individualized UVB dose instead of just giving the same one to

275
00:12:25.486 --> 00:12:33.868
One session takes approximately five minutes once per week, giving you controlled, personalized UVB year round.

276
00:12:34.608 --> 00:12:45.871
In a randomized placebo controlled study, participants using this device increased their vitamin D on average by 10.2 nanograms per milliliter.

277
00:12:46.151 --> 00:12:54.813
Individual results vary, but if you want to check this out, go to soleus.com slash neuro, use code neuro, and you'll get 10% off this at-home device.

278
00:12:55.194 --> 00:13:09.794
Yeah, I've actually heard you say that you don't care when people are falling asleep as long as you're getting up every day, which actually counters almost every argument that is being made on social media, which is you must go to sleep at the same time every day and you must wake up at the same time every day.

279
00:13:10.454 --> 00:13:11.514
I wish it worked that way.

280
00:13:12.035 --> 00:13:14.235
I feel like bedtimes are kind of like a bag of chips.

281
00:13:14.615 --> 00:13:16.116
Once you break them, you're done.

282
00:13:16.276 --> 00:13:16.456
Yeah.

283
00:13:16.556 --> 00:13:16.736
Right.

284
00:13:16.776 --> 00:13:22.497
Like once you go past your 930 bedtime, it's time for Game of Thrones, a bucket of ice cream and let's go.

285
00:13:22.617 --> 00:13:22.797
Right.

286
00:13:23.117 --> 00:13:25.558
But people need to stop like but wake up time.

287
00:13:25.918 --> 00:13:27.639
I can control that in every single human on Earth.

288
00:13:27.739 --> 00:13:28.519
It's called an alarm.

289
00:13:28.659 --> 00:13:28.819
Yeah.

290
00:13:28.839 --> 00:13:32.040
You stick it on your phone and it wakes your ass up like that's easy.

291
00:13:32.140 --> 00:13:33.160
What about if you snooze it?

292
00:13:33.955 --> 00:13:35.177
Let's talk about snoozes.

293
00:13:35.217 --> 00:13:40.483
So whenever I give lectures, I always ask people like, what's the largest number of snoozes?

294
00:13:40.503 --> 00:13:43.827
And I start, you know, one snooze, raise your hand, two snooze, raise your hand.

295
00:13:44.307 --> 00:13:46.450
It's crazy how many people snooze, number one.

296
00:13:46.590 --> 00:13:49.113
By the way, it's the worst invention in all of sleep.

297
00:13:49.213 --> 00:13:51.134
No, do you want to know what the worst invention is?

298
00:13:51.154 --> 00:13:51.294
Yeah.

299
00:13:51.634 --> 00:13:54.195
Hey Siri, turn off my alarm.

300
00:13:54.235 --> 00:13:55.995
That is the worst invention.

301
00:13:56.015 --> 00:13:58.076
That is the worst invention, because then you're kind of screwed.

302
00:13:58.636 --> 00:14:01.817
But snoozing, the average snooze is seven to nine minutes long.

303
00:14:01.937 --> 00:14:06.098
Your body can't get back into a deep enough stage of sleep during that period of time.

304
00:14:06.359 --> 00:14:09.980
So all you're doing is giving yourself light, crappy sleep every time you hit the snooze button.

305
00:14:10.300 --> 00:14:17.042
I'd rather you wait or do one snooze and then say, I got to get up or have an accountability partner say, hey, get your ass up.

306
00:14:17.262 --> 00:14:17.782
that kind of thing.

307
00:14:17.802 --> 00:14:19.143
That's going to be much more helpful.

308
00:14:19.503 --> 00:14:27.769
But if you do have a very consistent wake-up time, which is what we kind of started the idea with, that becomes a metric to make you go to bed at the same time.

309
00:14:27.789 --> 00:14:28.529
Because here's the thing.

310
00:14:29.390 --> 00:14:35.213
If you know you're going to wake up on Saturday morning at 6.30, because that's what you wake up during the week, there's no universe you're staying out until 1.

311
00:14:35.233 --> 00:14:37.014
No, that's exactly right.

312
00:14:37.034 --> 00:14:37.815
It's not going to happen.

313
00:14:37.855 --> 00:14:39.576
Tell the Louisa in her 20s that.

314
00:14:39.876 --> 00:14:42.377
Well, but the Louisa now is a little bit different.

315
00:14:42.397 --> 00:14:42.798
Very different.

316
00:14:42.818 --> 00:14:43.118
Right?

317
00:14:43.298 --> 00:14:44.679
More health-conscious, more thoughtful.

318
00:14:45.039 --> 00:14:45.279
Yeah.

319
00:14:45.359 --> 00:14:49.321
So we spoke about the number one complaint that people are having, which is this wake up time.

320
00:14:49.341 --> 00:14:49.481
Yeah.

321
00:14:49.841 --> 00:14:51.542
What else do you see across the board?

322
00:14:51.562 --> 00:14:54.884
Like what's the second biggest complaint that people have when it comes to their sleep?

323
00:14:55.997 --> 00:15:00.460
I'd say, well, there's a few that kind of seem to drop down and fall into that category for me.

324
00:15:00.480 --> 00:15:03.962
I think one is, how do you get my bed partner to stop snoring?

325
00:15:04.403 --> 00:15:04.703
Oh yeah.

326
00:15:04.743 --> 00:15:05.904
Is a big, big, big one.

327
00:15:06.144 --> 00:15:10.606
I have so many people who are, and it's not just like, hey, save my sleep.

328
00:15:10.646 --> 00:15:15.650
It's like, hey, they're doing something weird in their sleep, like they're gasping, they're choking, like I think they could have sleep apnea.

329
00:15:15.970 --> 00:15:22.594
So that's something that I think is very underdiagnosed that a lot of people don't think about, or they just avoid.

330
00:15:22.934 --> 00:15:27.535
And I'll tell you why I think they avoid it, is because they don't want to sleep with a CPAP machine on their face, right?

331
00:15:27.615 --> 00:15:33.436
So just to back up for half a second for your audience, sleep apnea is a situation where you stop breathing in your sleep.

332
00:15:34.176 --> 00:15:38.297
Most people with sleep apnea snore, not everybody does, but most people do.

333
00:15:38.417 --> 00:15:45.859
And sometimes snoring can lead to this collapse of the throat where there's no air going in, then your brain says, oh shit, no air, and it wakes you up.

334
00:15:45.879 --> 00:15:47.699
And this can happen hundreds of times a night.

335
00:15:48.119 --> 00:15:50.740
And people have no idea that they had it.

336
00:15:51.940 --> 00:15:53.142
I'm one of those people.

337
00:15:53.542 --> 00:15:54.343
Wow, really?

338
00:15:54.403 --> 00:15:56.526
So I got diagnosed about four months ago.

339
00:15:56.846 --> 00:15:59.869
No, six months ago with moderate obstructive sleep apnea.

340
00:16:00.090 --> 00:16:03.654
I stopped breathing in my sleep 26 times an hour.

341
00:16:03.974 --> 00:16:04.194
What?

342
00:16:04.535 --> 00:16:04.915
An hour.

343
00:16:05.096 --> 00:16:06.797
Let me tell you the story of how I figured it out.

344
00:16:07.788 --> 00:16:14.335
So I called up my doctor, the woman who takes care of me, Carrie, and I say, Carrie, my workouts are kind of, they're not going so great.

345
00:16:14.375 --> 00:16:16.497
Like my mile time keeps going up.

346
00:16:16.517 --> 00:16:18.078
My VO2 max doesn't look fantastic.

347
00:16:18.879 --> 00:16:19.540
Something's going on.

348
00:16:19.560 --> 00:16:20.921
She says, ah, let's run blood work.

349
00:16:21.001 --> 00:16:23.744
Maybe you're anemic, maybe you need some testosterone, maybe something's going on.

350
00:16:24.104 --> 00:16:27.608
Okay, so we look at my blood work and everything looked reasonable.

351
00:16:27.668 --> 00:16:29.129
My testosterone was like at 450.

352
00:16:30.150 --> 00:16:31.291
I'm 58 years old.

353
00:16:31.391 --> 00:16:35.372
That's not terrible, but it's not, you know, fantastic.

354
00:16:35.392 --> 00:16:37.393
So she says, let's try on some testosterone.

355
00:16:37.713 --> 00:16:38.854
So I try testosterone.

356
00:16:38.874 --> 00:16:41.015
The only thing I end up doing is losing more hair.

357
00:16:41.655 --> 00:16:41.915
Okay.

358
00:16:42.295 --> 00:16:43.836
Gives me no more energy, nothing.

359
00:16:44.236 --> 00:16:45.617
So I turned to her and she's like, Hey.

360
00:16:46.657 --> 00:16:47.598
Yeah, I did.

361
00:16:47.678 --> 00:16:48.838
I did injectable.

362
00:16:49.278 --> 00:16:55.622
I started out with the oral and then I went into the injectable and I didn't have a great response to it at all, quite honestly.

363
00:16:56.102 --> 00:16:58.223
And then I turned to her and I said, you know, what's next?

364
00:16:58.243 --> 00:17:00.925
And she said, hey, sleep doctor, have you had a sleep study lately?

365
00:17:01.425 --> 00:17:03.406
And I was like, oh shit, I hadn't had a sleep study.

366
00:17:03.766 --> 00:17:04.747
When I had my own lab,

367
00:17:05.247 --> 00:17:06.828
I would test out all the equipment on myself.

368
00:17:07.028 --> 00:17:07.208
Yeah.

369
00:17:07.228 --> 00:17:09.469
Because you would never put a new piece of equipment on a patient.

370
00:17:09.730 --> 00:17:12.151
So I would I haven't had a lab in quite a while.

371
00:17:12.171 --> 00:17:13.512
So I was like, oh, my God, you're right.

372
00:17:13.792 --> 00:17:19.315
So I called up the my guys over at Sleep Doctor and I was like, hey, send me a sleep study because that's what we do over at Sleep Doctor.

373
00:17:19.475 --> 00:17:21.917
You know, we give people sleep studies and CPAP and all that kind of stuff.

374
00:17:22.217 --> 00:17:23.437
And so I was like, send me a test.

375
00:17:23.518 --> 00:17:26.639
So he sends me a test and I take it and it says stop breathing and sleep 26 times.

376
00:17:26.659 --> 00:17:27.240
So you know what I did?

377
00:17:27.920 --> 00:17:30.362
Clearly, I had to get the test done again because it had to be wrong.

378
00:17:30.402 --> 00:17:30.923
Literally.

379
00:17:30.943 --> 00:17:31.083
Yeah.

380
00:17:31.103 --> 00:17:33.064
How could I have sleep apnea?

381
00:17:33.084 --> 00:17:34.105
What are you kidding me?

382
00:17:34.325 --> 00:17:35.786
So he sends me the same test.

383
00:17:36.067 --> 00:17:37.568
I get the exact same number.

384
00:17:37.888 --> 00:17:40.871
And now I'm like, oh, shit, I really have sleep apnea.

385
00:17:41.151 --> 00:17:44.153
So I have a CPAP machine and I adapted to it pretty well.

386
00:17:44.634 --> 00:17:47.296
I was kind of surprised that I adapted as quickly as I did.

387
00:17:47.496 --> 00:17:48.697
But I have a story behind that one.

388
00:17:48.737 --> 00:17:49.998
You know, I've got a lot of stories, right?

389
00:17:50.138 --> 00:17:50.378
Yes.

390
00:17:50.518 --> 00:17:54.701
Well, we're going to get into like the physiology of CPAPs and sleep apnea.

391
00:17:55.001 --> 00:17:57.703
I just want to know before we get into that, what's the third biggest complaint?

392
00:17:58.364 --> 00:18:02.587
So 3am CPAP, sleep apnea, what would be the third one?

393
00:18:03.808 --> 00:18:06.169
Be the third biggest complaint about sleep?

394
00:18:07.730 --> 00:18:08.731
Might have to do with jet lag.

395
00:18:08.851 --> 00:18:15.976
I get a lot of questions about jet lag, people flying different places and having a lot of difficulty with that.

396
00:18:15.996 --> 00:18:17.277
I think that's probably definitely up there.

397
00:18:18.127 --> 00:18:21.230
Could you tell me a bit about your experience and why you do what you do?

398
00:18:21.750 --> 00:18:22.030
Sure.

399
00:18:22.050 --> 00:18:23.392
My experience being a sleep doctor?

400
00:18:23.412 --> 00:18:23.672
Yeah.

401
00:18:26.042 --> 00:18:36.127
It's interesting, when I first got into the field, it was just super cool because it was like, I can actually help people with something that is demonstrable in their lives, right?

402
00:18:36.328 --> 00:18:38.229
You change somebody's sleep, you change their life.

403
00:18:38.609 --> 00:18:40.930
And it's fun and it's great.

404
00:18:41.090 --> 00:18:42.971
Like I'm a clinical psychologist, remember?

405
00:18:42.991 --> 00:18:50.335
Like a lot of times, like you don't see treatment gains in depression or anxiety sometimes for weeks, months, even years.

406
00:18:51.076 --> 00:18:53.257
I change people's lives this fast.

407
00:18:53.437 --> 00:18:55.138
It's unbelievable.

408
00:18:55.880 --> 00:18:57.200
change your sleep, you change your life.

409
00:18:57.700 --> 00:19:01.561
And I'm a little addicted to that, if I have to be honest with you, it's super fun.

410
00:19:01.902 --> 00:19:07.783
I mean, people are so grateful and so happy that we teach them these things.

411
00:19:08.143 --> 00:19:12.764
And in a lot of cases, it's just me holding their hand because they already knew what to do.

412
00:19:13.544 --> 00:19:14.665
So I really enjoyed that.

413
00:19:15.025 --> 00:19:19.026
And then I started to think about like, what does sleep mean?

414
00:19:20.919 --> 00:19:21.960
Why is sleep so important?

415
00:19:22.000 --> 00:19:23.902
Why when you change your sleep, do you change your life?

416
00:19:24.282 --> 00:19:25.683
Became a question in my head.

417
00:19:25.703 --> 00:19:27.244
Like that's why I do what I do.

418
00:19:27.705 --> 00:19:32.529
I was watching this YouTube video, of course, of this philosopher guy.

419
00:19:32.929 --> 00:19:35.011
And he said, he said something that I thought was interesting.

420
00:19:35.031 --> 00:19:38.934
He said, the currency of life is time.

421
00:19:39.835 --> 00:19:40.856
That made sense to me, right?

422
00:19:40.916 --> 00:19:42.837
Where I spend my time is how I lead my life.

423
00:19:43.318 --> 00:19:46.661
He said, the currency of time is attention.

424
00:19:47.511 --> 00:19:51.614
So where I spend my attention is where I spend my time, which is where I have my life.

425
00:19:51.894 --> 00:19:53.315
That's Buddhist, that's not him, right?

426
00:19:54.775 --> 00:19:58.618
Sleep, I think, is the currency of attention.

427
00:20:01.219 --> 00:20:05.042
If you have not well slept, there's no universe you're attending to anything.

428
00:20:06.077 --> 00:20:08.519
I can show it to you in ADD patients, ADHD patients.

429
00:20:08.559 --> 00:20:10.681
I can show you in focus and defocus patients.

430
00:20:10.701 --> 00:20:12.903
I can show you in all kinds of brain patients.

431
00:20:12.923 --> 00:20:16.606
Like sleep really helps you zone in.

432
00:20:16.966 --> 00:20:23.451
And so that's why when you change your sleep, you change your attention, which changes your focus.

433
00:20:23.571 --> 00:20:27.695
It changes where you spend your time, which is how you spend your life, right?

434
00:20:27.815 --> 00:20:28.996
I love that, yes.

435
00:20:29.076 --> 00:20:33.660
So at the end of the day, if you work on your sleep, everything gets better.

436
00:20:34.160 --> 00:20:41.404
So what was the moment where you first took a patient, for example, and saw their life change through a sleep protocol?

437
00:20:41.484 --> 00:20:41.964
Oh, I got it.

438
00:20:42.005 --> 00:20:42.725
This is a great story.

439
00:20:42.805 --> 00:20:44.706
So this is when I was practicing in Atlanta, Georgia.

440
00:20:44.746 --> 00:20:45.487
Yeah.

441
00:20:45.667 --> 00:20:47.087
And it was in my early years.

442
00:20:47.288 --> 00:20:48.668
And you think I look young now?

443
00:20:48.688 --> 00:20:49.929
I look like Doogie.

444
00:20:50.029 --> 00:20:53.891
You might not know who this is, but Doogie Howser was this TV show of this really young physician.

445
00:20:53.931 --> 00:20:54.812
People used to call me Doogie.

446
00:20:55.232 --> 00:20:58.133
So I would come in, they had to give me a white coat that said Dr. Bruce, just so people.

447
00:20:58.353 --> 00:21:00.654
So I walk in, there's this guy in there, big guy.

448
00:21:00.674 --> 00:21:04.935
He was with an agency called the GBI, which is the Georgia Bureau of Investigation.

449
00:21:04.955 --> 00:21:07.136
It's like the FBI, but just for Georgia.

450
00:21:07.596 --> 00:21:11.178
And he had gotten sidelined because he was falling asleep on stakeouts.

451
00:21:11.818 --> 00:21:12.438
Oh yeah.

452
00:21:12.578 --> 00:21:16.219
And they put him in the office and he was really getting depressed.

453
00:21:16.339 --> 00:21:22.242
And I mean, like when detectives get depressed, they don't do well with depression, right?

454
00:21:22.682 --> 00:21:23.122
And so,

455
00:21:23.742 --> 00:21:25.162
I looked at him in 30 seconds.

456
00:21:25.182 --> 00:21:26.603
I knew this guy had sleep apnea.

457
00:21:26.723 --> 00:21:28.663
I was like, dude, I'm gonna change your life.

458
00:21:28.763 --> 00:21:31.324
How did you look at him and know that he had sleep apnea?

459
00:21:31.664 --> 00:21:36.985
So if I'm super duper honest with you, there's a great physical marker that is very easy to see.

460
00:21:37.625 --> 00:21:42.207
Anybody with over a 17 and a half inch neck has an 83% chance of having sleep apnea.

461
00:21:42.647 --> 00:21:42.887
What?

462
00:21:43.187 --> 00:21:43.727
Yeah.

463
00:21:43.787 --> 00:21:47.728
I can stand outside the big and tall store and just pass out my fricking card, okay?

464
00:21:47.768 --> 00:21:48.768
Like I'd be set.

465
00:21:49.248 --> 00:21:51.909
Wait a second, wait, so the longer your neck-

466
00:21:52.440 --> 00:21:57.546
The bigger circumference of your neck, the greater likelihood it is that you have sleep apnea.

467
00:21:57.566 --> 00:21:58.106
Why?

468
00:21:58.247 --> 00:21:59.027
Well, think about it.

469
00:21:59.188 --> 00:22:03.072
All the adipose tissue that's there is gonna crush the throat and it's gonna lead to sleep apnea.

470
00:22:03.492 --> 00:22:06.916
So when I saw him, I was like, this guy's got sleep apnea.

471
00:22:06.936 --> 00:22:07.517
So what did I do?

472
00:22:07.617 --> 00:22:11.401
Send him to the sleep lab, got him a sleep study, got him on a CPAP machine,

473
00:22:12.378 --> 00:22:13.500
Remarkable change.

474
00:22:13.540 --> 00:22:18.386
But here's what the fun part was, is I walk into the room, and he was not a small man.

475
00:22:18.747 --> 00:22:21.130
I'm 5'9", I weigh 165 pounds.

476
00:22:21.150 --> 00:22:22.111
I'm not a big guy, right?

477
00:22:22.472 --> 00:22:26.137
He was like 6'2", 6'3", like good, you know, 250, 300 pound guy.

478
00:22:26.157 --> 00:22:26.718
His wife was with him.

479
00:22:29.520 --> 00:22:30.641
Not a small woman either.

480
00:22:31.022 --> 00:22:34.105
She was about 5'10", 5'11".

481
00:22:34.225 --> 00:22:36.528
She was a good 180, 200 pounds.

482
00:22:36.948 --> 00:22:41.753
I walk into the room, she stands up and she engulfs me in this unbelievable hug.

483
00:22:42.214 --> 00:22:43.636
Just unbelievable hug.

484
00:22:43.876 --> 00:22:45.878
And I'm like, oh, you know, I'm like trying to get through it.

485
00:22:46.819 --> 00:22:50.343
And she turns to me and she said, thank you for giving me my husband back.

486
00:22:51.745 --> 00:22:53.487
She said, I don't think I need these anymore.

487
00:22:53.527 --> 00:22:54.668
And she hands me papers.

488
00:22:54.788 --> 00:22:57.571
And as they're walking out, I open them up, divorce papers.

489
00:22:57.731 --> 00:22:59.974
I shit you not, divorce papers.

490
00:23:01.273 --> 00:23:02.434
That's why I'm a sleep doctor.

491
00:23:02.714 --> 00:23:05.076
Wow, because you are saving marriages.

492
00:23:05.456 --> 00:23:12.502
Can I just, let's really go into sleep apnea because you yourself, your neck doesn't seem that big.

493
00:23:12.522 --> 00:23:12.962
No, it doesn't.

494
00:23:14.123 --> 00:23:18.567
You yourself could picture sleep apnea on another individual, but not yourself.

495
00:23:18.627 --> 00:23:19.427
Exactly.

496
00:23:19.928 --> 00:23:22.630
First of all, sleep apnea, you mentioned, it's waking up at night.

497
00:23:22.650 --> 00:23:23.931
It's basically when you stop breathing.

498
00:23:23.971 --> 00:23:24.211
Correct.

499
00:23:24.331 --> 00:23:25.152
Several moments at night.

500
00:23:25.172 --> 00:23:26.393
It could be anywhere from what?

501
00:23:26.717 --> 00:23:31.721
Five, it starts at five an hour and can go to hundreds of times an hour and you won't even know it.

502
00:23:31.961 --> 00:23:32.342
Wow.

503
00:23:32.482 --> 00:23:35.084
And it has significant cardiovascular effects downstream.

504
00:23:35.444 --> 00:23:35.684
Yes.

505
00:23:35.764 --> 00:23:40.368
Right, because as you stop breathing, your heart rate slows down and speeds up to breathe again and then slows down and speeds up.

506
00:23:40.408 --> 00:23:45.192
And so you put an extra load on your heart all night long, you end up with atrial fibrillation and now you're off to the races.

507
00:23:45.432 --> 00:23:53.839
By the way, there is also a direct relationship between this and brain health because you're pretty much starving your brain of oxygen.

508
00:23:54.199 --> 00:23:55.060
Probably a bad idea.

509
00:23:55.220 --> 00:23:55.661
Probably.

510
00:23:55.681 --> 00:23:56.281
Yes.

511
00:23:56.482 --> 00:24:01.928
Also, if we don't get into the right stages of sleep, we don't have that cool thing called the glymphatic system that comes in and washes out our brain.

512
00:24:02.248 --> 00:24:12.480
And a lot of people with sleep apnea, their glymphatic system isn't kicking into gear because they're not getting into the deep enough stages because they're fall asleep, wake up, fall asleep, wake up, fall asleep, wake up.

513
00:24:12.740 --> 00:24:20.603
One of the most important things you can do for your biology, for your health span and your lifespan is optimize your mitochondria.

514
00:24:20.863 --> 00:24:27.085
Sleep is one part of recovery, but recovery also happens at the cellular level.

515
00:24:27.705 --> 00:24:32.307
Every movement and every muscle contraction depends on mitochondrial energy.

516
00:24:32.987 --> 00:24:36.749
And mitochondrial function naturally declines as we age.

517
00:24:37.509 --> 00:24:42.232
That is the one reason I take Mitopure from Timeline Nutrition every single day.

518
00:24:42.792 --> 00:24:49.576
So Mitopure contains urolithin A, which supports this cellular process called mitophagy.

519
00:24:49.696 --> 00:24:57.600
Mitophagy just helps your body remove damaged mitochondria, recycle cellular components, and support healthier mitochondrial function.

520
00:24:58.120 --> 00:24:59.601
I take this every single day.

521
00:25:00.001 --> 00:25:04.984
And that's because Timeline has spent more than 15 years researching mitochondrial health.

522
00:25:05.504 --> 00:25:18.572
In fact, in a four-month randomized trial in middle-aged adults, Uralithin A improved hamstring strength by up to 12% without changes to participants' exercise routine.

523
00:25:19.312 --> 00:25:23.516
Recovery is not just about how many hours I sleep.

524
00:25:23.996 --> 00:25:28.399
It is about supporting the biology underneath performance.

525
00:25:28.740 --> 00:25:35.125
If you want to try this, go to timeline.com slash neuro to get 20% off when you subscribe and save.

526
00:25:35.446 --> 00:25:38.730
What other contributing factors increase your risk of sleep apnea?

527
00:25:38.750 --> 00:25:38.911
Sure.

528
00:25:39.812 --> 00:25:42.235
At first, being a male just seems to do it.

529
00:25:42.275 --> 00:25:44.118
There's a two to one ratio, men to women.

530
00:25:44.238 --> 00:25:47.662
So twice as many men have sleep apnea until women reach menopause.

531
00:25:47.903 --> 00:25:50.807
And then it evens out because of the hormonal changes and the weight gain.

532
00:25:51.930 --> 00:25:53.051
Yeah, that's where it happens.

533
00:25:53.511 --> 00:25:55.392
What are the signs and symptoms of sleep apnea for men?

534
00:25:55.533 --> 00:25:57.634
And I'm glad we brought this up because I want to be very clear.

535
00:25:57.894 --> 00:25:59.315
They're different for women.

536
00:25:59.675 --> 00:26:02.397
And that's a big issue that's going on right now in sleep medicine.

537
00:26:02.637 --> 00:26:08.462
So for men, it's snoring, observed apneas, tired during the day, grumpy.

538
00:26:09.362 --> 00:26:10.162
basically, right?

539
00:26:10.943 --> 00:26:16.104
Here's what's interesting for the last, I don't know, since the 40s was when the first sleep lab came around.

540
00:26:16.404 --> 00:26:21.806
We've been using white male criteria to evaluate women for sleep apnea.

541
00:26:22.006 --> 00:26:23.827
Oh, I'm not surprised.

542
00:26:23.867 --> 00:26:26.468
Yeah, I know you're not surprised, but it's really bad idea.

543
00:26:26.488 --> 00:26:26.648
Yeah.

544
00:26:27.188 --> 00:26:34.132
Because here's what happens is a woman comes into a sleep lab and she doesn't have the signs or symptoms of sleep apnea.

545
00:26:34.472 --> 00:26:40.235
So the doctor doesn't know to send her for a sleep test because he's only been trained on male signs and symptoms.

546
00:26:40.695 --> 00:26:45.318
So if he does do a sleep study and sends him for a sleep study, guess what happens?

547
00:26:45.518 --> 00:26:51.461
They show very, very mild disease, if any at all, because women don't have apneas the same way men seem to.

548
00:26:51.841 --> 00:26:53.661
This is something that we're just starting to learn now.

549
00:26:53.961 --> 00:26:57.242
And so the doctor turns to them and says, you have mild sleep apnea.

550
00:26:57.682 --> 00:27:00.123
I'm just going to put you on an antidepressant.

551
00:27:00.243 --> 00:27:03.844
And now we're off on a completely different path that's completely inappropriate.

552
00:27:04.224 --> 00:27:13.986
So right now, there's a big argument inside of sleep medicine, and we're all trying to find what are the correct criteria for women to be diagnosed with sleep apnea.

553
00:27:14.206 --> 00:27:17.907
As an example, women don't report snoring or observed apneas.

554
00:27:18.067 --> 00:27:19.247
They wake up with headaches in the morning.

555
00:27:20.402 --> 00:27:21.403
right, from the lack of oxygen.

556
00:27:21.983 --> 00:27:30.351
Women report, I don't feel like myself, not I'm depressed, not I'm anxious, like something is off here, right?

557
00:27:30.491 --> 00:27:37.517
So there's different symptomatology that we're trying to discover so that way we can accurately, you know, work with women and be able to help them out.

558
00:27:38.478 --> 00:27:42.780
The big problem is nobody wants to get on a CPAP machine.

559
00:27:42.820 --> 00:27:45.641
Nobody wants to get diagnosed because they all think they're gonna end up on a CPAP machine.

560
00:27:45.901 --> 00:27:47.922
I'm here to tell you, number one, I'm on a CPAP machine.

561
00:27:47.982 --> 00:27:49.003
We'll talk about that in a second.

562
00:27:49.243 --> 00:27:51.184
But by the way, it's not the only treatment.

563
00:27:51.704 --> 00:27:54.165
Like I also have an oral appliance that I use when I travel.

564
00:27:54.285 --> 00:27:55.606
And by the way, it works just as well.

565
00:27:56.220 --> 00:27:58.242
So then why don't you just use the aural appliance?

566
00:27:58.482 --> 00:27:59.103
Great question.

567
00:27:59.363 --> 00:28:04.989
So what I find is that sometimes I really like having that influx of air.

568
00:28:05.710 --> 00:28:07.532
It just feels better for me.

569
00:28:07.852 --> 00:28:12.417
Also, I adapted to CPAP really easily, and most people don't, but I have kind of a funny story as to why.

570
00:28:12.817 --> 00:28:17.499
So when we got the CPAP machine, so we have two French bulldogs at our house.

571
00:28:17.719 --> 00:28:19.139
I've told you many stories about them, I think.

572
00:28:19.459 --> 00:28:20.640
And we got a puppy.

573
00:28:20.660 --> 00:28:21.180
We had a new one.

574
00:28:21.540 --> 00:28:27.522
And he sleeps in between Lauren and I, but he migrates up and he likes to sleep in between our pillows.

575
00:28:28.062 --> 00:28:28.363
Okay.

576
00:28:28.483 --> 00:28:30.103
And he likes to put his head on her pillow.

577
00:28:30.483 --> 00:28:30.803
Okay.

578
00:28:30.983 --> 00:28:32.064
You know which end of the dog I get?

579
00:28:32.884 --> 00:28:33.144
Yes.

580
00:28:33.285 --> 00:28:36.087
The ass end of my French bulldog all night long.

581
00:28:36.327 --> 00:28:37.788
Bulldogs are known for farting, by the way.

582
00:28:37.808 --> 00:28:38.329
Did you know this?

583
00:28:38.629 --> 00:28:39.130
No, I didn't.

584
00:28:39.210 --> 00:28:39.390
Yeah.

585
00:28:39.470 --> 00:28:43.633
And so when somebody said to me, hey, Michael, I'm going to put a mask on your face with clean, filtered air.

586
00:28:44.254 --> 00:28:45.615
I was jumping at the chance.

587
00:28:45.655 --> 00:28:45.935
Yes.

588
00:28:46.316 --> 00:28:49.238
So I jumped on and I became a CPAP user right away.

589
00:28:49.438 --> 00:28:52.201
Well, can you just define what the actual what it's delivering?

590
00:28:52.221 --> 00:28:52.541
Yeah.

591
00:28:52.756 --> 00:28:53.577
It's just straight up air.

592
00:28:53.817 --> 00:28:55.639
So it's literally a hairdryer blowing up your nose.

593
00:28:55.700 --> 00:28:56.541
It's not oxygen?

594
00:28:56.561 --> 00:28:58.723
You can pump oxygen in for people who need it.

595
00:28:58.743 --> 00:29:03.970
So what's interesting is just because you stop breathing at night doesn't necessarily mean that we need to punch oxygen in.

596
00:29:04.070 --> 00:29:06.593
It just means we need to inflate the lungs and have the lungs breathing.

597
00:29:06.933 --> 00:29:09.857
But there are some people who their oxygen falls off a cliff

598
00:29:10.197 --> 00:29:12.199
And then we do have to add oxygen in for that.

599
00:29:12.219 --> 00:29:13.740
So there's a port inside the mask.

600
00:29:14.020 --> 00:29:16.722
So what I'm talking about here is your throat closes, right?

601
00:29:16.782 --> 00:29:17.263
So what is it?

602
00:29:17.383 --> 00:29:23.608
It's a mask that sits on your nose, a little air compressor on the side with the hose, shoots a thin stream of just air down your nose and where it's,

603
00:29:24.497 --> 00:29:24.917
Opens it up.

604
00:29:25.218 --> 00:29:25.418
Yeah.

605
00:29:25.458 --> 00:29:25.618
Right.

606
00:29:25.818 --> 00:29:26.459
Breathe straight through.

607
00:29:26.479 --> 00:29:26.879
Okay.

608
00:29:27.060 --> 00:29:27.580
No problem.

609
00:29:27.800 --> 00:29:32.004
Now, to be clear, you got to sleep with a mask on your face all night long and there's a hairdryer blowing up your nose all the time.

610
00:29:32.024 --> 00:29:32.184
Exactly.

611
00:29:32.304 --> 00:29:35.848
It would be very difficult in the first week, I would say.

612
00:29:36.108 --> 00:29:36.268
Yeah.

613
00:29:36.308 --> 00:29:39.351
First two to three weeks is the compliance, like, make or break.

614
00:29:39.571 --> 00:29:40.012
Yeah.

615
00:29:40.172 --> 00:29:41.533
And here's what I can tell you.

616
00:29:41.573 --> 00:29:43.315
Some people have been on CPAP for 15 years.

617
00:29:44.036 --> 00:29:46.318
They'd shoot you before they'd let you take their CPAP.

618
00:29:46.618 --> 00:29:47.018
Wow.

619
00:29:47.078 --> 00:29:47.699
Yeah.

620
00:29:48.059 --> 00:29:48.580
It's interesting.

621
00:29:48.800 --> 00:29:50.942
So it's a mask and then is it attached to anything?

622
00:29:50.982 --> 00:29:53.505
It's attached to a hose and an air compressor.

623
00:29:53.525 --> 00:29:55.506
So it's literally like a hairdryer.

624
00:29:55.566 --> 00:30:05.236
I mean, it's much more, it's not a hairdryer, but it's literally just an air compressor that pushes clean, filtered, pressurized air at a particular pressure that it knows exactly how far to open.

625
00:30:05.676 --> 00:30:11.081
And so when somebody gets on a CPAP machine, let's say someone who's got severe sleep apnea.

626
00:30:11.101 --> 00:30:11.261
Sure.

627
00:30:11.922 --> 00:30:13.784
And what do they experience afterwards?

628
00:30:14.413 --> 00:30:16.053
So it's really interesting.

629
00:30:16.134 --> 00:30:19.234
The worse your disease is, the better the experience is.

630
00:30:19.274 --> 00:30:19.935
Of course.

631
00:30:19.975 --> 00:30:24.556
Because when you're stopping breathing your sleep hundreds of times an hour, you're like, you're a zombie.

632
00:30:24.656 --> 00:30:28.897
So what usually ends up happening is within the first seven to 10 days, it's like an awakening.

633
00:30:29.277 --> 00:30:35.259
So what ends up happening with a lot of my patients is they sleep exorbitant amounts at first because their body hasn't gotten good sleep in so long.

634
00:30:35.299 --> 00:30:39.780
So they might sleep eight, nine, even 10 hours for like the first week and a half or so.

635
00:30:39.880 --> 00:30:41.641
And then their body kind of gets back to it.

636
00:30:42.382 --> 00:30:43.502
and then they're back to normal.

637
00:30:43.962 --> 00:30:47.943
Then they're like a normal average, they wake up with energy, they feel good.

638
00:30:48.203 --> 00:30:50.684
I mean, yeah, you have to, there's some of- It's an adjustment period.

639
00:30:50.704 --> 00:30:51.624
It's an adjustment period.

640
00:30:51.664 --> 00:30:54.205
And yeah, you have to change your mask out every once in a while.

641
00:30:54.245 --> 00:30:57.126
And yeah, you need to keep your machine clean so you're not breathing in bacteria.

642
00:30:57.166 --> 00:30:59.966
But again, that's not the only option.

643
00:31:00.066 --> 00:31:01.407
I have this mouth guard that I like.

644
00:31:01.767 --> 00:31:06.308
And also, by the way, mouth guards don't work the same in every person.

645
00:31:07.232 --> 00:31:09.793
CPAP is a macro method, right?

646
00:31:09.993 --> 00:31:11.893
I'm gonna blow air down your throat.

647
00:31:12.393 --> 00:31:13.774
Nothing's getting in that way, right?

648
00:31:14.114 --> 00:31:16.554
But the mouth guard, what if you have TMJ?

649
00:31:16.754 --> 00:31:18.255
What if you have dentures?

650
00:31:18.295 --> 00:31:22.756
There's all kinds of differences that come in across here that become complications.

651
00:31:22.856 --> 00:31:26.176
So for some people, they try an oral appliance, it doesn't necessarily work.

652
00:31:26.496 --> 00:31:31.498
There are also some minor surgeries out there, like not go under the big knife that work very, very well.

653
00:31:31.538 --> 00:31:33.418
And then there's some big knife surgeries as well.

654
00:31:33.938 --> 00:31:41.144
So for anybody listening that suspects that maybe they're thinking, wow, I wake up with headaches every morning now, or wow, my husband definitely has this.

655
00:31:41.164 --> 00:31:43.225
Like, where do they go first?

656
00:31:43.245 --> 00:31:44.646
I think that's the biggest problem right now.

657
00:31:44.666 --> 00:31:47.349
I don't know if you see this, Michael, but like people don't know where to go.

658
00:31:47.389 --> 00:31:48.890
Which specialty do I go and see?

659
00:31:49.110 --> 00:31:55.435
Because now we've pretty much eliminated going to see a PCP because we can order our own blood.

660
00:31:55.515 --> 00:32:01.158
And unfortunately people are turning to AI for their analysis.

661
00:32:01.498 --> 00:32:02.698
So where does somebody go?

662
00:32:02.718 --> 00:32:04.039
Do they have to go and get a sleep study?

663
00:32:04.519 --> 00:32:09.061
So here's what I'll tell you without being too self-promoting, swing on over to my site.

664
00:32:09.101 --> 00:32:09.662
That's what we do.

665
00:32:09.962 --> 00:32:14.384
So at sleepdoctor.com, you can buy a test for less than 200 bucks and it's covered by insurance.

666
00:32:14.744 --> 00:32:15.224
Oh, wow.

667
00:32:15.464 --> 00:32:16.285
Okay.

668
00:32:16.305 --> 00:32:17.785
And your CPAP is covered by insurance.

669
00:32:17.966 --> 00:32:19.286
Is that an at-home sleep study?

670
00:32:19.306 --> 00:32:19.886
Uh-huh, yeah.

671
00:32:19.906 --> 00:32:21.007
So you send the equipment home?

672
00:32:21.027 --> 00:32:21.568
Yeah, it's great.

673
00:32:21.688 --> 00:32:22.489
So it's crazy.

674
00:32:22.549 --> 00:32:24.891
So you go on, you push the button, you say, I want to purchase.

675
00:32:25.192 --> 00:32:27.794
And then all of a sudden you are on a calendar.

676
00:32:27.875 --> 00:32:28.535
You have a calendar.

677
00:32:28.555 --> 00:32:30.658
We have doctors that are board certified in all 50 states.

678
00:32:30.758 --> 00:32:32.860
You make an appointment online with one of my doctors.

679
00:32:33.200 --> 00:32:35.403
They decide, hey, do you really have sleep apnea?

680
00:32:35.423 --> 00:32:36.544
And they say, probably so.

681
00:32:36.584 --> 00:32:37.185
They push a button.

682
00:32:37.405 --> 00:32:37.485
Shh.

683
00:32:38.306 --> 00:32:40.067
goes to your house, it's disposable.

684
00:32:40.167 --> 00:32:42.227
You wear it one night and you throw it away.

685
00:32:42.807 --> 00:32:43.248
It's awesome.

686
00:32:43.408 --> 00:32:44.668
Can I tell you a funny story?

687
00:32:44.708 --> 00:32:45.308
Yeah.

688
00:32:45.668 --> 00:32:47.349
Back to my non-compliant father.

689
00:32:47.389 --> 00:32:47.689
Indeed.

690
00:32:48.109 --> 00:32:50.170
So I believe he's got sleep apnea.

691
00:32:50.190 --> 00:32:53.411
But remember how I told you that he's non-compliant, he doesn't really want to try new things.

692
00:32:53.891 --> 00:32:56.413
my mum and I got him an at-home sleep study.

693
00:32:56.433 --> 00:32:56.954
Fantastic.

694
00:32:57.234 --> 00:32:58.595
But I don't know if it was the same one as you.

695
00:32:58.615 --> 00:33:04.100
Now, as a neurophysiologist, I have spent a year doing polysomnographies, right?

696
00:33:04.661 --> 00:33:06.042
All night looking.

697
00:33:06.102 --> 00:33:08.925
Okay, we've got EOGs, we've got EEGs.

698
00:33:09.065 --> 00:33:11.827
There's so much equipment involved in this.

699
00:33:11.867 --> 00:33:12.368
It's ridiculous.

700
00:33:12.848 --> 00:33:14.430
setting my father up for this.

701
00:33:14.450 --> 00:33:16.132
We had to put this belt around him.

702
00:33:16.152 --> 00:33:16.772
It's changed.

703
00:33:16.792 --> 00:33:17.333
Yeah.

704
00:33:18.094 --> 00:33:22.839
Like literally 10 minutes into setting him up, he literally threw it off.

705
00:33:22.859 --> 00:33:23.459
He goes, that's it.

706
00:33:23.619 --> 00:33:23.960
I'm done.

707
00:33:23.980 --> 00:33:24.600
He goes, I'm done.

708
00:33:24.620 --> 00:33:26.422
I would rather just die, choke me to death.

709
00:33:26.442 --> 00:33:27.423
I'm not doing this.

710
00:33:28.124 --> 00:33:28.884
So here's the good news.

711
00:33:29.585 --> 00:33:32.086
Since COVID, everything's gotten much simpler.

712
00:33:32.286 --> 00:33:32.546
Okay.

713
00:33:32.566 --> 00:33:35.987
So as soon as COVID hit, everybody was like, I'm not going to a fricking sleep lab.

714
00:33:36.027 --> 00:33:38.288
I'm not sleeping in a bed that somebody else was just sleeping in.

715
00:33:38.569 --> 00:33:43.971
And so all the equipment, like all the manufacturers, like literally within six months, we had five or six different ones.

716
00:33:44.191 --> 00:33:44.831
There's a ring.

717
00:33:45.191 --> 00:33:46.812
There's one that looks like a watch.

718
00:33:47.152 --> 00:33:48.073
There's a band.

719
00:33:48.273 --> 00:33:49.553
Like, don't worry.

720
00:33:49.593 --> 00:33:52.275
Like it's not some crazy, because we used to have that.

721
00:33:52.655 --> 00:33:53.615
Used to be the mobile studies.

722
00:33:53.635 --> 00:33:55.136
You'd have belts across your chest.

723
00:33:55.256 --> 00:33:57.037
You'd have a cap that you'd have to put on.

724
00:33:57.057 --> 00:33:57.757
Like it was nuts.

725
00:33:58.037 --> 00:33:58.757
what we were trying to do.

726
00:33:59.058 --> 00:33:59.738
Much simpler now.

727
00:34:00.058 --> 00:34:00.338
Okay.

728
00:34:00.639 --> 00:34:01.439
That seems good enough.

729
00:34:01.619 --> 00:34:01.919
And cheaper.

730
00:34:02.500 --> 00:34:02.640
Okay.

731
00:34:02.660 --> 00:34:06.422
So the next thing I want to tackle is something that I experience, which is jet lag.

732
00:34:06.622 --> 00:34:07.082
Yeah.

733
00:34:07.123 --> 00:34:12.086
So what can people do to help them overcome jet lag?

734
00:34:12.206 --> 00:34:17.149
So jet lag is fascinating because so many people come up to me and they say, Oh, I don't experience jet lag, Michael.

735
00:34:17.529 --> 00:34:17.989
Bullshit.

736
00:34:18.129 --> 00:34:18.389
Okay.

737
00:34:18.609 --> 00:34:20.851
Everybody experiences jet lag, but there's a range.

738
00:34:21.391 --> 00:34:23.592
Some people, it affects them dramatically.

739
00:34:23.672 --> 00:34:24.592
Some people, it doesn't.

740
00:34:24.752 --> 00:34:33.074
Here's one of the few things that I will tell you is, number one, before you go on your trip, if you are very sleep deprived, jet lag will be much worse.

741
00:34:33.814 --> 00:34:34.214
Really?

742
00:34:34.294 --> 00:34:34.834
Much worse.

743
00:34:35.355 --> 00:34:40.076
Your body doesn't react well to more displacement out of time, right?

744
00:34:40.176 --> 00:34:44.497
And so being well slept before you go on your journey is always a good idea.

745
00:34:44.997 --> 00:34:48.542
But to be clear, the night before your journey, nobody sleeps well.

746
00:34:48.863 --> 00:34:49.003
No.

747
00:34:49.043 --> 00:34:53.710
So you want to, for the six or seven days before you leave, right, get some good sleep.

748
00:34:53.730 --> 00:34:56.134
Because the night before you're going to sleep like shit, everybody does.

749
00:34:56.194 --> 00:34:59.940
It's this anticipatory anxiety and you think you might have not packed something and all that stuff.

750
00:35:00.180 --> 00:35:01.421
So number one, get some good sleep.

751
00:35:01.741 --> 00:35:11.429
Number two, figure out how to sleep on an airplane becomes important because depending upon what time you're flying and the zones that you're flying in, you may have to sleep on the airplane.

752
00:35:11.649 --> 00:35:11.909
Okay.

753
00:35:12.250 --> 00:35:15.072
What I do, I don't rely on the airline sleep kit.

754
00:35:15.452 --> 00:35:16.633
I bring my own sleep kit.

755
00:35:16.773 --> 00:35:17.694
Let me tell you what I put in it.

756
00:35:18.014 --> 00:35:19.355
So I have my own eye mask.

757
00:35:19.415 --> 00:35:20.716
I have my own earplugs.

758
00:35:20.737 --> 00:35:21.317
I have my own.

759
00:35:21.677 --> 00:35:26.622
I actually have earbuds so I can put meditation music in that are earbuds meant to sleep in.

760
00:35:27.122 --> 00:35:29.484
So believe it or not, they now make electronic earbuds.

761
00:35:29.524 --> 00:35:30.105
I've seen them.

762
00:35:30.265 --> 00:35:30.605
Yeah.

763
00:35:30.745 --> 00:35:33.047
NextSense is the company that I use.

764
00:35:33.167 --> 00:35:37.131
And full disclosure, I'm their chief sleep officer and their stuff is super cool.

765
00:35:37.371 --> 00:35:38.432
And so I use those.

766
00:35:39.053 --> 00:35:39.953
I bring Afrin.

767
00:35:40.654 --> 00:35:41.014
What's that?

768
00:35:41.254 --> 00:35:43.015
Afrin is a nasal decongestant.

769
00:35:43.515 --> 00:35:44.215
It's here in the States.

770
00:35:44.235 --> 00:35:45.055
You might not know about it.

771
00:35:45.115 --> 00:35:46.316
It's super duper powerful.

772
00:35:46.336 --> 00:35:47.436
You can only use it for like a night or two.

773
00:35:47.456 --> 00:35:49.417
Michael, I live in the United States of America.

774
00:35:49.477 --> 00:35:52.438
Well, I mean, but I know, but you're, you've got an Australian background.

775
00:35:52.458 --> 00:35:52.718
Yeah.

776
00:35:52.738 --> 00:35:53.558
They didn't have it over there.

777
00:35:53.638 --> 00:35:54.458
Well, I don't think they do.

778
00:35:54.498 --> 00:35:55.539
Yeah, that's why I was saying it.

779
00:35:55.859 --> 00:36:00.640
So Afrin, you can get it at any local drugstore, but you two squirts, you're done with congestion.

780
00:36:01.140 --> 00:36:06.162
Right before you get on an airplane, the last thing you need is to get a sinus headache on a 12 hour flight.

781
00:36:06.182 --> 00:36:06.402
Yeah.

782
00:36:06.842 --> 00:36:08.622
So I always have a little thing of Afrin in there.

783
00:36:09.082 --> 00:36:11.763
I bring my melatonin because I use melatonin.

784
00:36:12.403 --> 00:36:16.244
And this is one of the only times that I think melatonin is appropriate.

785
00:36:16.284 --> 00:36:20.485
And we can definitely get into the melatonin of it all because there's a lot of stuff to talk about there.

786
00:36:21.125 --> 00:36:30.507
But there's actually a schedule that you can create using caffeine, napping, melatonin, and light in a particular order based on where you are and where you're going.

787
00:36:31.387 --> 00:36:32.007
Jet lag is gone.

788
00:36:32.207 --> 00:36:34.109
I do that using TimeShift app.

789
00:36:34.189 --> 00:36:34.869
That's what I use.

790
00:36:35.470 --> 00:36:37.151
No affiliation whatsoever, but I really love it.

791
00:36:37.171 --> 00:36:38.052
I have lots of affiliation.

792
00:36:38.092 --> 00:36:38.593
Okay, great.

793
00:36:38.873 --> 00:36:40.955
I don't know who put me on, and maybe it was you to begin with.

794
00:36:40.975 --> 00:36:41.375
It was me.

795
00:36:41.415 --> 00:36:42.216
Okay, great.

796
00:36:42.256 --> 00:36:46.960
When you told me about this, I'm like, because I was flying to Australia, and I'm like, come on, I'm not using this app.

797
00:36:47.040 --> 00:36:48.181
And it really did.

798
00:36:48.201 --> 00:36:49.302
It's unbelievable how well it works.

799
00:36:49.342 --> 00:36:49.743
And I stuck to it.

800
00:36:50.223 --> 00:36:51.604
And it was so funny.

801
00:36:51.624 --> 00:36:55.688
I get to Australia, which is a 16-hour flight, and people are like, how are you functioning normal?

802
00:36:55.728 --> 00:36:56.429
I'm like, I'm great.

803
00:36:56.949 --> 00:36:57.650
It's amazing.

804
00:36:58.090 --> 00:37:00.111
The science is super duper hardcore.

805
00:37:00.391 --> 00:37:04.094
I will tell you, I've looked into like jet lag diets and things like that.

806
00:37:04.174 --> 00:37:06.355
I haven't found any great data on those.

807
00:37:06.415 --> 00:37:12.900
So if people are looking like I know a lot of people will go online and they'll say, hey, I want to I want to look around and see what I can do for jet lag.

808
00:37:13.240 --> 00:37:13.980
Here's what I'll tell you.

809
00:37:14.040 --> 00:37:15.001
Create your own sleep kit.

810
00:37:15.081 --> 00:37:17.723
Oh, another thing to put in your sleep kit, compression socks.

811
00:37:18.043 --> 00:37:18.283
Yes.

812
00:37:18.624 --> 00:37:18.904
Okay.

813
00:37:18.924 --> 00:37:19.144
Okay.

814
00:37:19.204 --> 00:37:20.245
I don't care how old you are.

815
00:37:20.305 --> 00:37:20.646
Yeah.

816
00:37:20.826 --> 00:37:21.467
Stick them in there.

817
00:37:21.647 --> 00:37:21.927
Why?

818
00:37:22.348 --> 00:37:26.211
Because what ends up happening is when you're sitting for 16 hours, blood pools in your legs.

819
00:37:26.272 --> 00:37:26.432
Yeah.

820
00:37:26.812 --> 00:37:26.972
Right.

821
00:37:27.052 --> 00:37:35.901
And that's, and if you have any proclivity for a DVT or anything like that in your history, you really don't want to have one of those in a tube that's flying over the ocean, you know, at 30,000 feet.

822
00:37:35.921 --> 00:37:36.202
Right.

823
00:37:36.302 --> 00:37:36.442
Right.

824
00:37:36.702 --> 00:37:37.743
So compression socks.

825
00:37:37.963 --> 00:37:44.269
The other thing I do is, and this is going to sound a little OCD, but maybe I am, is I bring my own food usually.

826
00:37:45.090 --> 00:37:45.911
And I'll tell you why.

827
00:37:46.432 --> 00:37:48.293
And I never drink alcohol on an airplane either.

828
00:37:49.354 --> 00:37:50.495
There are multiple reasons for that.

829
00:37:50.576 --> 00:37:53.779
I bring my own food because I know what my stomach can handle.

830
00:37:54.359 --> 00:37:57.122
And what I don't want is to have a stomach problem.

831
00:37:57.482 --> 00:37:58.063
at 30,000 feet.

832
00:37:58.123 --> 00:37:58.903
Oh, hell no.

833
00:37:58.984 --> 00:37:59.164
Right.

834
00:37:59.604 --> 00:38:01.866
So I'm very careful about that.

835
00:38:01.886 --> 00:38:05.730
I have a little bit of a particular stomach, so I bring my own food with me and people don't seem to mind.

836
00:38:05.750 --> 00:38:06.750
Everybody's fine with it.

837
00:38:07.651 --> 00:38:11.094
And then the other thing that I try to do is I try to dress appropriately.

838
00:38:11.415 --> 00:38:12.976
So a lot of people don't think about it.

839
00:38:12.996 --> 00:38:14.938
Like I bring basically scrubs

840
00:38:15.458 --> 00:38:18.539
that I'll change into, like I'll go into the bathroom and I'll change into them and I'll put on socks.

841
00:38:18.579 --> 00:38:26.842
And then I'll sleep when it's appropriate for me to sleep by using my melatonin, caffeine, napping and light in this particular order with time shifter.

842
00:38:27.222 --> 00:38:28.242
And then I usually do pretty well.

843
00:38:28.582 --> 00:38:31.943
I'm the worst culprit of with what I wear.

844
00:38:32.123 --> 00:38:32.764
I wear jeans.

845
00:38:33.344 --> 00:38:34.364
I try and look.

846
00:38:34.744 --> 00:38:38.265
It's hard to do that because what happened for me anyway is they were they.

847
00:38:38.465 --> 00:38:42.287
So if I wear jeans, a little maybe too much, I'll unbutton the top.

848
00:38:42.307 --> 00:38:43.507
And that just gives me a little bit of room.

849
00:38:43.867 --> 00:38:50.089
I can finish working and still feel my brain running through the next 10 things that I have going on.

850
00:38:50.410 --> 00:38:51.330
It's so stressful.

851
00:38:51.710 --> 00:38:55.071
And one thing I use when I want to downshift is Neuropod.

852
00:38:55.691 --> 00:39:09.937
It's a wearable neuromodulation device that clips to the left ear and sends gentle electrical signals to the vagus nerve, stimulating brainstem regions involved in your body's recovery response.

853
00:39:10.757 --> 00:39:15.000
I already know when I'm stressed, so I don't need another score.

854
00:39:15.700 --> 00:39:18.762
I can use NeuroPod whilst doing something else.

855
00:39:18.822 --> 00:39:25.967
And I usually do this at night for around 15 up to 60 minutes a day, gradually increasing each session.

856
00:39:26.227 --> 00:39:28.788
So for those of you watching, this is Neuropod here.

857
00:39:28.908 --> 00:39:30.108
It's super fancy.

858
00:39:30.128 --> 00:39:31.008
It's super easy.

859
00:39:31.108 --> 00:39:35.549
It connects to your phone via an app so you can work everything out there.

860
00:39:35.889 --> 00:39:38.530
It clips on your left ear very perfectly.

861
00:39:39.190 --> 00:39:46.612
And I have to tell you, this device is for anybody who struggles to calm their nervous system down.

862
00:39:47.092 --> 00:39:47.672
That is me.

863
00:39:48.332 --> 00:39:53.898
If you want to try this out, go to neuropod.com slash neuro for 5% off.

864
00:39:53.958 --> 00:39:56.821
There is also a 30-day money-back guarantee.

865
00:39:57.161 --> 00:40:02.887
For anybody who's struggling with whether it's jet lag, whether it's insomnia or any of the things that we've just spoken about.

866
00:40:03.027 --> 00:40:03.207
Yeah.

867
00:40:03.407 --> 00:40:04.929
How do you feel about naps?

868
00:40:04.989 --> 00:40:09.533
Because I have to say, they are pretty controversial right now, like to nap or to not nap.

869
00:40:09.573 --> 00:40:15.880
Then, you know, two years ago, there was this widely accepted ritual called have a nappuccino, which was also great.

870
00:40:16.140 --> 00:40:16.681
Napa latte.

871
00:40:16.721 --> 00:40:21.906
Now, I brought up this study, which was a NASA study done on 12 people.

872
00:40:22.106 --> 00:40:26.170
Okay, 12 astronauts where they implemented a 40 minute rest period.

873
00:40:26.570 --> 00:40:29.413
And for the others, they implemented a no rest period.

874
00:40:29.853 --> 00:40:39.842
The ones who did the 40 minute rest period, which I know you know the study, had a 34 to 35% increase in their cognitive scores, which that's amazing.

875
00:40:39.922 --> 00:40:40.803
Yeah, isn't that great?

876
00:40:40.983 --> 00:40:42.965
All you have to do is take a nap and you're 30% smarter.

877
00:40:43.145 --> 00:40:44.586
Yeah, so how do you feel about naps?

878
00:40:45.687 --> 00:40:46.668
I love a good nap.

879
00:40:46.828 --> 00:40:47.068
Okay.

880
00:40:47.289 --> 00:40:48.410
I'm a big fan of napping.

881
00:40:48.470 --> 00:40:53.915
However, if you have insomnia, you cannot nap because what it does is it lowers the amount of sleep drive that you have.

882
00:40:54.015 --> 00:40:58.879
Remember, sleep is a two system situation, sleep drive and sleep rhythm.

883
00:40:59.139 --> 00:41:01.841
Sleep drive is primarily an adenosine buildup, right?

884
00:41:01.882 --> 00:41:05.565
So when a cell eats a piece of glucose, something comes out the back end, there's adenosine in there.

885
00:41:05.865 --> 00:41:09.368
As the adenosine accumulates, you get sleepier and sleepier and sleepier, right?

886
00:41:09.708 --> 00:41:11.330
That's how sleepiness works.

887
00:41:11.690 --> 00:41:20.678
If you take a nap at, let's say, four o'clock in the afternoon, you lower the amount of adenosine that you have, and then it makes it more difficult for you to sleep at night if you have insomnia.

888
00:41:21.099 --> 00:41:23.701
If you don't have insomnia, most of the time it's not bad.

889
00:41:23.941 --> 00:41:27.685
But I will tell you, and I'm going to give away this hint, my favorite time to nap,

890
00:41:28.532 --> 00:41:30.172
watching golf, right?

891
00:41:30.732 --> 00:41:32.193
Rory gets to the tee box.

892
00:41:32.513 --> 00:41:33.813
They're so quiet.

893
00:41:34.033 --> 00:41:35.533
And if you fall asleep, who cares?

894
00:41:35.953 --> 00:41:38.314
30 minutes later, you're gonna catch up on ESPN anyway.

895
00:41:38.414 --> 00:41:41.615
So nap while golf, I mean, not while golfing, but while watching golf.

896
00:41:41.975 --> 00:41:42.615
I love that.

897
00:41:42.635 --> 00:41:43.535
So naps are good.

898
00:41:43.715 --> 00:41:46.576
Naps are great, but not for insomniacs.

899
00:41:46.596 --> 00:41:47.676
Not for insomniacs, okay.

900
00:41:48.156 --> 00:41:53.477
So if I implement everything that you've said and I fixed my sleep tonight, how is that gonna change my life tomorrow?

901
00:41:53.808 --> 00:41:58.150
I mean, I'm pretty sure like your bank account, you're gonna find at least a million bucks in there.

902
00:41:58.831 --> 00:42:00.672
You're gonna be running marathons.

903
00:42:00.692 --> 00:42:02.112
You're gonna be an Olympic athlete.

904
00:42:02.172 --> 00:42:09.236
No, here's what's gonna happen is it's not an overnight fix, but consistency is the name of the game here.

905
00:42:09.336 --> 00:42:17.000
It is if you can find the parameters that actually help you sleep better and you just double down on all of those, over the course of time,

906
00:42:17.540 --> 00:42:18.501
It will change your life.

907
00:42:18.761 --> 00:42:19.982
What will you see immediately?

908
00:42:20.382 --> 00:42:22.884
Depends on how sleep deprived you were before you started.

909
00:42:23.645 --> 00:42:29.350
If you were reasonably not sleep deprived, I would say you'll start to see things happen over the course of two to three weeks.

910
00:42:29.470 --> 00:42:37.937
If you are really sleep deprived and you just wake up at the same time every single day and get roughly six and a half to seven hours of sleep when you were probably only getting five,

911
00:42:38.357 --> 00:42:39.758
you will feel like a million dollars.

912
00:42:40.319 --> 00:42:42.200
I can assure you of that, right?

913
00:42:42.360 --> 00:42:48.145
Sleep is this undercurrent on every single system in the body.

914
00:42:48.725 --> 00:42:51.187
Every system in the body operates better when we sleep better.

915
00:42:51.327 --> 00:42:52.969
I mean, it just it happens that way.

916
00:42:54.099 --> 00:42:57.860
So it's clear that there is this huge epidemic happening.

917
00:42:57.941 --> 00:42:58.361
There is.

918
00:42:58.941 --> 00:43:02.782
Can you just tell me briefly what sleep actually is?

919
00:43:02.802 --> 00:43:08.785
And we don't really need to go into every stage of sleep because I know that stage three and three sleep is the most important.

920
00:43:08.845 --> 00:43:10.245
Well, alongside REM sleep.

921
00:43:10.625 --> 00:43:12.886
Let's just talk about what they're actually doing to us.

922
00:43:13.026 --> 00:43:13.226
Sure.

923
00:43:14.847 --> 00:43:16.828
There's a lot of different ways we can think about sleep.

924
00:43:16.908 --> 00:43:20.170
Some people, as I was mentioning before, there's sleep drive and sleep rhythm.

925
00:43:20.471 --> 00:43:23.432
And that seems to be the overall guiding principles.

926
00:43:23.472 --> 00:43:25.614
And then inside of sleep, we have sleep cycles.

927
00:43:26.074 --> 00:43:30.917
So roughly every 90 minutes, a repetition occurs of what we would consider to be a cycle.

928
00:43:31.297 --> 00:43:40.283
Generally speaking, we go from wake to stage one, stage two, stage three and four, which is your favorite, into stage two and then into REM, and then we're done.

929
00:43:40.863 --> 00:43:41.844
for one cycle.

930
00:43:42.204 --> 00:43:43.745
Generally speaking, we have five cycles.

931
00:43:44.025 --> 00:43:46.747
Let's talk about what each one of those stages do for us.

932
00:43:46.847 --> 00:43:48.167
Why are they important at all?

933
00:43:48.307 --> 00:43:54.631
I'm gonna be honest with you, we're gonna bypass stage one because it lasts for about two minutes and it's literally opening the door to sleep.

934
00:43:54.771 --> 00:44:08.780
Okay, stage two, which makes up the majority of the night, like 50% or so, there's a lot of things that go on in there that aren't important for our audience, but it is important for them to know that stage two does a great job of acting as a buffer between REM

935
00:44:09.640 --> 00:44:12.462
and non-REM sleep, or what we call stage three, four sleep.

936
00:44:12.762 --> 00:44:18.566
The important ones are your two favorites, non-REM sleep, or what we call stage three sleep, and REM sleep.

937
00:44:19.087 --> 00:44:21.568
Non-REM sleep is your physical restoration.

938
00:44:21.588 --> 00:44:24.630
This is your wake up and feel great sleep, right?

939
00:44:24.870 --> 00:44:30.875
This is where basically you bring the car into the body shop and you get the dinks and the dents and the all kind of pulled out, right?

940
00:44:31.815 --> 00:44:33.916
Generally speaking, a couple of different things go on there.

941
00:44:33.936 --> 00:44:37.397
We know this is the largest bolus of growth hormone occurs during this period of time.

942
00:44:37.417 --> 00:44:40.638
So that's where a lot of those things are now happening.

943
00:44:40.678 --> 00:44:46.680
We also know that there's something called the glymphatic system, which is, I call it the waste management system of the brain.

944
00:44:47.300 --> 00:44:50.562
A lot of people don't know this, but during this stage, your brain actually shrinks.

945
00:44:50.622 --> 00:44:55.003
This cerebral spinal fluid comes in, kind of does a little spin cycle and then pulls it all back down.

946
00:44:55.043 --> 00:44:56.284
And now you've got a clean brain.

947
00:44:56.664 --> 00:44:58.304
Now, why do you want to have a clean brain?

948
00:44:58.344 --> 00:44:59.985
That's more your area than my area.

949
00:45:00.425 --> 00:45:04.307
What we don't want are these proteins that are left around called beta amyloid and tau.

950
00:45:04.347 --> 00:45:07.309
They seem to do some quite a bit of damage by strangling the nerves.

951
00:45:07.349 --> 00:45:09.290
And I believe that's called Alzheimer's.

952
00:45:09.350 --> 00:45:10.630
So we want to kind of avoid that.

953
00:45:10.910 --> 00:45:15.713
So what's fascinating is people need to protect their stage three for sleep.

954
00:45:16.233 --> 00:45:19.895
And almost nobody does because caffeine obliterates it.

955
00:45:19.935 --> 00:45:23.057
But alcohol really crushes stage three for sleep.

956
00:45:23.377 --> 00:45:25.498
And cannabis doesn't do it any real favors.

957
00:45:25.558 --> 00:45:27.039
It has more of an effect on REM sleep.

958
00:45:27.619 --> 00:45:30.280
REM sleep is your mental restoration.

959
00:45:30.620 --> 00:45:35.301
This is actually where we've now discovered you move information from your short-term memory to your long-term memory.

960
00:45:35.701 --> 00:45:41.262
That process of moving that information over creates this weird fantasy in your head called a dream.

961
00:45:41.583 --> 00:45:41.863
Uh-huh.

962
00:45:42.123 --> 00:45:42.503
Right?

963
00:45:42.543 --> 00:45:44.963
And it's this weird kind of thing that's going on in there.

964
00:45:45.183 --> 00:45:47.704
You're not really sure what it is, but you know, it's kind of happened.

965
00:45:47.724 --> 00:45:49.805
And some people say they have them and some people say they don't.

966
00:45:49.845 --> 00:45:51.485
We can get into dreams if you want in a second.

967
00:45:51.845 --> 00:45:59.288
But when you look at the architecture of sleep, you want to have about 25% or so of stage three, four sleep and about 25% of REM.

968
00:45:59.548 --> 00:46:01.409
And then one and two can be about 50%.

969
00:46:01.469 --> 00:46:02.829
Now, I want to be clear.

970
00:46:03.549 --> 00:46:05.470
Don't look at your tracker every single day.

971
00:46:06.090 --> 00:46:10.352
I can't count the number of people who walk up there and go, Michael, I only got 13 minutes of deep sleep.

972
00:46:10.992 --> 00:46:11.592
I don't care.

973
00:46:12.052 --> 00:46:12.352
Really?

974
00:46:12.392 --> 00:46:13.233
You're going to be okay.

975
00:46:13.433 --> 00:46:14.273
Because here's the thing.

976
00:46:14.593 --> 00:46:17.214
There isn't a tracker that's accurate enough to worry about it.

977
00:46:17.714 --> 00:46:17.974
Okay?

978
00:46:18.194 --> 00:46:19.175
There's no universe.

979
00:46:19.195 --> 00:46:20.995
You only got 13 minutes of deep sleep.

980
00:46:21.575 --> 00:46:23.916
But it is being consistently inaccurate.

981
00:46:23.976 --> 00:46:26.617
And I can work with that because all I have to do is look at the trend.

982
00:46:27.257 --> 00:46:31.439
So if it's going to consistently tell me the wrong answer, if it consistently goes up, then I know something's happened.

983
00:46:31.459 --> 00:46:33.360
If it consistently goes down, I know something happened.

984
00:46:33.380 --> 00:46:34.781
So I don't care if it says 13 minutes.

985
00:46:34.901 --> 00:46:37.563
I care when it said 13 minutes and now it says two minutes.

986
00:46:38.543 --> 00:46:41.385
That's when I want you to show me what's going on there.

987
00:46:41.765 --> 00:46:44.987
People have a tendency to obsess about the numbers.

988
00:46:45.367 --> 00:46:48.128
And to be fair, sleep's not a number game.

989
00:46:48.308 --> 00:46:51.110
Sleep's a quality game, not a quantity game.

990
00:46:51.210 --> 00:46:54.512
So many people are like, Michael, Michael, how many hours of sleep do I need?

991
00:46:54.532 --> 00:46:55.452
What am I going to do here?

992
00:46:55.772 --> 00:46:56.453
How do I...

993
00:46:57.053 --> 00:46:57.594
Relax.

994
00:46:57.934 --> 00:47:03.380
This unit that we're walking around in, it's really fucking smart and it knows how to do absolutely everything.

995
00:47:04.041 --> 00:47:04.662
Don't worry.

996
00:47:04.802 --> 00:47:10.428
Every night before you go to bed, your brain scans your body and it's like, okay, I need this much stage three, four sleep to fix all the problems.

997
00:47:10.689 --> 00:47:13.031
I need this much REM sleep because I had this much emotion today.

998
00:47:13.132 --> 00:47:14.073
And it does it.

999
00:47:14.693 --> 00:47:15.754
Like relax.

1000
00:47:16.335 --> 00:47:23.261
I think the whole sleep tracker phenomenon has really surprised me because sleep is a neurological event.

1001
00:47:23.421 --> 00:47:23.541
Right.

1002
00:47:23.581 --> 00:47:34.111
And as a neurophysiologist who's done probably almost 10,000 EEGs right now, I think to myself, how are you planning to replicate that on a ring that's wrapped around your finger?

1003
00:47:34.131 --> 00:47:34.331
Right.

1004
00:47:34.571 --> 00:47:36.392
And I say that to people all the time.

1005
00:47:36.412 --> 00:47:38.413
I'm like, look, we measure sleep from EEG.

1006
00:47:38.574 --> 00:47:40.275
How do I get EEG from your finger?

1007
00:47:40.415 --> 00:47:40.595
Yeah.

1008
00:47:40.855 --> 00:47:41.255
I don't.

1009
00:47:41.315 --> 00:47:42.476
It's a proxy, right?

1010
00:47:42.496 --> 00:47:43.557
So they look at heart rate.

1011
00:47:43.577 --> 00:47:44.997
They look at, you know, HRV.

1012
00:47:45.017 --> 00:47:46.518
They look at blood pressure, maybe temperature.

1013
00:47:46.698 --> 00:47:49.000
And then it's a guesstimation as to where it is.

1014
00:47:49.300 --> 00:47:52.802
This is why none of the trackers are particularly great.

1015
00:47:53.122 --> 00:47:55.764
I would have to argue Aura is probably the best out of the bunch.

1016
00:47:55.784 --> 00:47:57.244
Well, I want to counter that.

1017
00:47:57.325 --> 00:47:59.225
Actually, there's a lawsuit happening right now.

1018
00:47:59.285 --> 00:47:59.885
I heard about that.

1019
00:47:59.965 --> 00:48:08.028
Yeah, it's only just recent, a lawsuit saying that it's so inaccurate and they're selling false advertisements.

1020
00:48:08.088 --> 00:48:08.968
So it's interesting.

1021
00:48:09.028 --> 00:48:12.390
So my data comes from the actual published literature.

1022
00:48:12.770 --> 00:48:17.731
So people have published literature on Oura rings and they do it versus polysomnography.

1023
00:48:18.072 --> 00:48:18.992
And it's pretty close.

1024
00:48:19.032 --> 00:48:19.392
It's pretty close.

1025
00:48:19.672 --> 00:48:24.015
It's pretty, it's probably in the 80, 82% range.

1026
00:48:24.115 --> 00:48:25.415
And so I think it's getting better and better.

1027
00:48:25.596 --> 00:48:26.556
Here's what I will tell you.

1028
00:48:27.056 --> 00:48:28.157
It's going to get better over time.

1029
00:48:28.297 --> 00:48:28.477
Yeah.

1030
00:48:28.557 --> 00:48:29.598
Like, let's be clear.

1031
00:48:29.658 --> 00:48:32.340
Like, we're not that far away from it.

1032
00:48:32.640 --> 00:48:34.961
Oh, by the way, I forgot to mention over time something else.

1033
00:48:35.001 --> 00:48:36.602
Remember we were talking about sleep apnea before?

1034
00:48:36.682 --> 00:48:36.822
Yeah.

1035
00:48:36.982 --> 00:48:38.203
There's a pill coming out.

1036
00:48:38.845 --> 00:48:39.626
For sleep apnea?

1037
00:48:39.746 --> 00:48:42.668
It's gonna be out in probably the next nine to 12 months.

1038
00:48:42.748 --> 00:48:43.509
And what does it do?

1039
00:48:43.749 --> 00:48:44.510
It's pretty amazing.

1040
00:48:44.670 --> 00:48:51.536
It actually strengthens the tendons inside of the throat and it helps with, there's three different ones.

1041
00:48:51.556 --> 00:48:52.957
I'm just talking about the one that I know about.

1042
00:48:53.197 --> 00:48:57.641
It strengthens the tendons in the throat and makes the throat more taut so it doesn't collapse as much.

1043
00:48:57.801 --> 00:48:59.262
Is that FDA, is it gonna be FDA?

1044
00:48:59.282 --> 00:49:01.004
So it's phase three clinical trial.

1045
00:49:01.044 --> 00:49:01.844
I think it's in phase four.

1046
00:49:01.904 --> 00:49:03.306
It's in phase four, great.

1047
00:49:03.926 --> 00:49:04.627
Speaking of pills,

1048
00:49:05.107 --> 00:49:06.268
Right.

1049
00:49:06.309 --> 00:49:16.119
Let's talk about, I've brought some of my sleep concoctions, by the way, I've got so many more, but I want to talk to you about them first and foremost, in order for someone to increase their sleep.

1050
00:49:16.339 --> 00:49:16.720
Yeah.

1051
00:49:16.740 --> 00:49:16.900
Okay.

1052
00:49:16.920 --> 00:49:18.321
Especially deep sleep.

1053
00:49:18.421 --> 00:49:18.521
Yep.

1054
00:49:18.541 --> 00:49:19.042
Yep.

1055
00:49:19.595 --> 00:49:26.757
I particularly take a form of magnesium, and I want to talk about why magnesium is so good, but I take magnesium L3-in8.

1056
00:49:26.777 --> 00:49:30.678
So this has one gram of magteen in it, two capsules.

1057
00:49:30.838 --> 00:49:35.159
Sometimes I take three, but it's got L-theanine in here as well, rhodiola.

1058
00:49:35.179 --> 00:49:35.899
You can have a look at it.

1059
00:49:35.919 --> 00:49:39.480
But why has this garnered so much attention, magteen?

1060
00:49:40.233 --> 00:49:41.034
So it's interesting.

1061
00:49:41.094 --> 00:49:44.576
So I'm glad you pointed out that it's Magteen.

1062
00:49:45.117 --> 00:49:51.181
So there's only two companies that have ever done a double-blind placebo-controlled study on magnesium and Magteen is one of them.

1063
00:49:51.461 --> 00:49:52.042
Oh, great.

1064
00:49:52.062 --> 00:49:52.982
So I'm taking the right one.

1065
00:49:53.003 --> 00:49:53.803
You are absolutely.

1066
00:49:53.823 --> 00:49:56.945
The other one is, believe it or not, it's a company called Upgraded Formulas.

1067
00:49:57.446 --> 00:49:58.627
I ran their clinical trial for them.

1068
00:49:58.647 --> 00:49:59.327
Oh, that's how you know.

1069
00:49:59.347 --> 00:50:00.988
That's how I know about Magteen.

1070
00:50:01.068 --> 00:50:07.093
And so here's what I'll tell you is there is data to suggest that a particular type of magnesium,

1071
00:50:07.333 --> 00:50:10.376
Magteen has a proprietary way that they create it.

1072
00:50:10.396 --> 00:50:12.618
And so does this upgraded formulas.

1073
00:50:12.638 --> 00:50:18.164
Believe it or not, the upgraded formulas one is magnesium chloride, of all things.

1074
00:50:18.344 --> 00:50:18.544
I know.

1075
00:50:18.564 --> 00:50:18.944
It's interesting.

1076
00:50:19.024 --> 00:50:20.025
It's an interesting absorption.

1077
00:50:20.386 --> 00:50:21.787
The problem is absorption, right?

1078
00:50:21.807 --> 00:50:25.531
And so what people need to understand about magnesium is we have to eat our magnesium.

1079
00:50:25.571 --> 00:50:25.751
Okay.

1080
00:50:25.771 --> 00:50:26.892
Our body doesn't produce it.

1081
00:50:27.252 --> 00:50:34.582
And it's kind of hard to get it anymore because the soil has been so over tilled that magnesium isn't building up through the root stocks and we're not able to eat as much.

1082
00:50:34.622 --> 00:50:37.626
You can eat a bushel of kale and you still probably might not get enough magnesium.

1083
00:50:38.027 --> 00:50:41.752
So a lot of people ask me about supplementation, which I kind of think is where we were going here.

1084
00:50:42.212 --> 00:50:44.776
My theory on supplementation is a little bit different than most people's.

1085
00:50:45.096 --> 00:50:47.278
I get everybody to do blood work first, right?

1086
00:50:47.658 --> 00:50:49.640
Go to your physician and say, I want to do blood work.

1087
00:50:49.680 --> 00:50:50.581
I want to look at iron.

1088
00:50:50.721 --> 00:50:51.702
I want to look at magnesium.

1089
00:50:51.822 --> 00:50:53.423
I want to look at melatonin if you can.

1090
00:50:53.663 --> 00:50:55.245
And I want to look at vitamin D, right?

1091
00:50:55.505 --> 00:51:04.012
Those are the ones that have got enough clinical data for me to say, if you're deficient in one of those, let's fix your deficiency first.

1092
00:51:04.572 --> 00:51:05.473
Got to be honest with you.

1093
00:51:05.933 --> 00:51:07.715
Nobody's got a deficiency in ashwagandha.

1094
00:51:09.172 --> 00:51:11.413
Well, ashwagandha really helps.

1095
00:51:11.513 --> 00:51:13.233
It kind of binds, it's an adaptogen.

1096
00:51:13.453 --> 00:51:14.633
I get it, I know what it does.

1097
00:51:14.653 --> 00:51:15.533
Just like rhodiola.

1098
00:51:15.614 --> 00:51:16.794
Yeah, I get it.

1099
00:51:17.334 --> 00:51:19.114
You know, it can bind to cortisol.

1100
00:51:19.134 --> 00:51:21.815
If cortisol is too high, brings it down, relaxes you.

1101
00:51:22.055 --> 00:51:25.336
I love it all, but at the end of the day- But there is definitely no deficiency.

1102
00:51:25.416 --> 00:51:27.736
That's so funny that you said- There's no biomarker for that.

1103
00:51:27.876 --> 00:51:28.477
That's right.

1104
00:51:28.537 --> 00:51:34.118
So we're now going to move on and talk about a huge topic, melatonin.

1105
00:51:34.238 --> 00:51:36.538
I know it's big, and so many people have screwed it up.

1106
00:51:36.698 --> 00:51:37.919
I'm glad we're getting a chance to talk about it.

1107
00:51:37.939 --> 00:51:38.739
So what is melatonin?

1108
00:51:39.059 --> 00:51:40.720
So melatonin is a hormone.

1109
00:51:40.800 --> 00:51:41.721
Let's start out there.

1110
00:51:41.821 --> 00:51:43.842
A lot of people don't know that this is a hormone.

1111
00:51:43.862 --> 00:51:48.085
And when you, when something is labeled a hormone, that means it affects all systems in the body.

1112
00:51:48.385 --> 00:51:50.166
It's a lot like testosterone or estrogen.

1113
00:51:50.226 --> 00:51:58.492
And there's a reason why we can't walk down to the local CVS or Walgreens and buy testosterone and estrogen because it has dramatic effects across the body.

1114
00:51:58.852 --> 00:52:05.118
Unfortunately, in the 70s, a law got passed and melatonin slipped in under the guys.

1115
00:52:05.238 --> 00:52:07.800
And now you can get it anywhere in the United States.

1116
00:52:08.340 --> 00:52:10.742
As you know, in Australia, it's by prescription only.

1117
00:52:10.762 --> 00:52:11.263
Yeah.

1118
00:52:11.303 --> 00:52:11.443
Right.

1119
00:52:11.783 --> 00:52:14.586
And it probably should be right in a lot of instances.

1120
00:52:14.606 --> 00:52:16.607
What people don't understand about melatonin.

1121
00:52:16.667 --> 00:52:17.528
Well, there's many things.

1122
00:52:17.548 --> 00:52:19.149
Let's start with interaction effects.

1123
00:52:19.810 --> 00:52:21.051
Very few people understand this.

1124
00:52:21.391 --> 00:52:25.055
Melatonin interacts with every birth control out there.

1125
00:52:25.795 --> 00:52:26.635
Every one.

1126
00:52:27.195 --> 00:52:29.736
Melatonin interacts with every SSRI.

1127
00:52:29.776 --> 00:52:33.997
Those are antidepressant and anti-anxiety medications for folks out there who don't know what an SSRI is.

1128
00:52:34.357 --> 00:52:35.297
Every one of them.

1129
00:52:35.917 --> 00:52:38.078
Diabetes medication and blood pressure medication.

1130
00:52:38.618 --> 00:52:40.078
It's a circadian pacemaker.

1131
00:52:40.178 --> 00:52:44.459
It tells your body that the time is different and the body has to react to it.

1132
00:52:44.779 --> 00:52:47.920
So of course, it's going to have major effects on all of these things.

1133
00:52:48.120 --> 00:52:55.282
But somebody can walk to the local drugstore, could be on three different antidepressants, take this, and the whole thing goes cuckoo.

1134
00:52:55.803 --> 00:52:57.857
It's absolutely possible to do.

1135
00:52:58.240 --> 00:52:59.120
This is America.

1136
00:52:59.440 --> 00:53:00.061
I know.

1137
00:53:01.341 --> 00:53:04.442
What you said earlier to me was really startling.

1138
00:53:04.622 --> 00:53:09.563
You mentioned that melatonin can actually act as a contraceptive.

1139
00:53:09.683 --> 00:53:09.843
Yeah.

1140
00:53:10.083 --> 00:53:15.345
So in Germany at high dosages, higher dosages than when we see here, it's used as a contraceptive.

1141
00:53:15.385 --> 00:53:16.865
What are the dosages and why Germany?

1142
00:53:16.925 --> 00:53:19.306
I think they're in the, I don't know off the top of my head.

1143
00:53:19.346 --> 00:53:25.787
So we might want to go look that up, but I think it's in the like 30 to 40, maybe even 50 milligram mark is where it's used.

1144
00:53:25.988 --> 00:53:26.168
Yeah.

1145
00:53:26.348 --> 00:53:27.508
How is it a contraceptive?

1146
00:53:27.708 --> 00:53:33.632
So apparently it has an effect on the reproductive system and the timing of the release of eggs.

1147
00:53:33.812 --> 00:53:35.953
So it's pretty interesting.

1148
00:53:36.373 --> 00:53:43.137
Again, this isn't my necessary area, but what it does tell me is we need to be thoughtful when we're prescribing this with children.

1149
00:53:43.938 --> 00:53:46.219
So I'm against melatonin in all children.

1150
00:53:46.939 --> 00:53:51.142
Most children manufacture roughly four times the amount of melatonin that they need in the brain.

1151
00:53:51.342 --> 00:53:53.423
By the way, melatonin is made in two different places.

1152
00:53:53.743 --> 00:53:56.365
There's pineal melatonin, but there's also gut melatonin.

1153
00:53:56.725 --> 00:53:58.246
A lot of people don't know that, right?

1154
00:53:58.346 --> 00:53:59.927
Pineal melatonin is what affects sleep.

1155
00:53:59.967 --> 00:54:01.648
Gut melatonin is a great antioxidant.

1156
00:54:01.668 --> 00:54:03.650
It helps with your microbiome and all that kind of good stuff.

1157
00:54:03.990 --> 00:54:11.755
So many people may have seen literature or advertisements or things like that, like take melatonin for your microbiome.

1158
00:54:11.995 --> 00:54:14.957
There is some data that suggests that it could be helpful there.

1159
00:54:15.217 --> 00:54:18.660
Not my area of expertise, if I'm honest with you, so I don't know a tremendous amount about that.

1160
00:54:18.960 --> 00:54:22.082
But when we get back to dosage, that's where some of the problems lie.

1161
00:54:22.342 --> 00:54:26.466
So there was a study that was done where they pulled 30 different brands of melatonin off the shelves.

1162
00:54:26.526 --> 00:54:27.527
This was a while ago now.

1163
00:54:27.787 --> 00:54:28.708
They opened them all up.

1164
00:54:29.389 --> 00:54:31.231
None of them had the amounts that they said.

1165
00:54:31.311 --> 00:54:32.872
Some had five times as much.

1166
00:54:32.952 --> 00:54:34.094
Some had almost none.

1167
00:54:34.574 --> 00:54:37.197
So you need to be thoughtful on where you get your melatonin.

1168
00:54:37.497 --> 00:54:39.319
And believe it or not, you can get it organically.

1169
00:54:39.679 --> 00:54:42.522
So there's one company that makes, I have no association with them.

1170
00:54:42.542 --> 00:54:43.623
It's called Herbatonin.

1171
00:54:44.063 --> 00:54:46.004
and they make it from seagrass, believe it or not.

1172
00:54:46.444 --> 00:54:47.704
I've talked to the guys that do it.

1173
00:54:47.724 --> 00:54:50.966
They make it a couple times a year and they make it in the correct dosage.

1174
00:54:51.346 --> 00:55:01.169
Here's the thing, the data out of MIT would show that in order for plasma concentration levels to get to where you want them to be, you need about somewhere between a half and one and a half milligrams of melatonin.

1175
00:55:01.609 --> 00:55:07.031
Dude, I can't find it for anything under three milligrams, six milligrams, nine milligrams, anywhere.

1176
00:55:07.631 --> 00:55:11.553
So now I'm telling patients, okay, if you're gonna go and get your melatonin, cut it in half.

1177
00:55:12.133 --> 00:55:12.753
when you use it.

1178
00:55:12.913 --> 00:55:15.194
There's only three instances when I think people should use it.

1179
00:55:15.335 --> 00:55:18.776
One is jet lag, the other is shift work, and the other is if you have a melatonin deficiency.

1180
00:55:19.436 --> 00:55:23.338
Why would a parent give their child melatonin to begin with?

1181
00:55:23.538 --> 00:55:25.959
Do you want the super duper like direct answer?

1182
00:55:25.979 --> 00:55:26.180
Yeah.

1183
00:55:26.220 --> 00:55:26.960
Because they're lazy.

1184
00:55:28.122 --> 00:55:28.682
Here's the thing.

1185
00:55:29.063 --> 00:55:33.506
It's easy to give your child this thing and say, this thing is going to make you now fall asleep.

1186
00:55:33.566 --> 00:55:36.508
And then you don't have to do any of the parenting stuff that comes along with it.

1187
00:55:36.889 --> 00:55:42.533
To be clear, if you give your child melatonin, you have just taught your child, they need a pill to sleep.

1188
00:55:43.174 --> 00:55:44.354
I don't think that's a good idea.

1189
00:55:45.580 --> 00:55:47.602
And I'm not trying to knock on parents here.

1190
00:55:47.702 --> 00:55:48.162
I get it.

1191
00:55:48.382 --> 00:55:52.865
You've got a child that isn't sleeping well, and it is driving you nuts, right?

1192
00:55:53.065 --> 00:55:55.206
Every single night, everybody's up all night long.

1193
00:55:55.247 --> 00:55:56.007
You're exhausted.

1194
00:55:56.287 --> 00:55:58.489
All you want to do is just shut the kid up and get him to sleep.

1195
00:55:58.529 --> 00:56:00.170
Not in a bad way, just get him to sleep.

1196
00:56:00.590 --> 00:56:02.271
I totally understand where you're at with that.

1197
00:56:02.671 --> 00:56:04.913
That's when a pediatric sleep specialist is good to come in.

1198
00:56:05.213 --> 00:56:06.714
There are pediatric sleep doctors.

1199
00:56:06.914 --> 00:56:13.879
Every single children's hospital in the United States has a sleep lab and pediatric sleep doctors associated with it.

1200
00:56:14.419 --> 00:56:15.824
Call the local children's hospital.

1201
00:56:15.905 --> 00:56:17.671
I promise you they'll figure something out.

1202
00:56:18.112 --> 00:56:22.574
So I have here a popular melatonin sleep gummy.

1203
00:56:22.714 --> 00:56:25.175
Completely different to just taking a sleeping pill.

1204
00:56:25.595 --> 00:56:33.519
This has magnesium citrate in it as well, melatonin five milligrams, but the dosage is two gummies and L-theanine 50 milligrams.

1205
00:56:33.539 --> 00:56:35.019
You can have a look at it.

1206
00:56:35.580 --> 00:56:36.980
Obviously not looking at the sugar content there.

1207
00:56:37.000 --> 00:56:37.921
Oh my God, that's funny.

1208
00:56:37.941 --> 00:56:38.561
It has a funny name.

1209
00:56:38.821 --> 00:56:39.361
Yes.

1210
00:56:40.042 --> 00:56:41.362
So let's see what we've got here.

1211
00:56:41.382 --> 00:56:44.223
So magnesium, 20 milligrams of magnesium.

1212
00:56:44.263 --> 00:56:47.465
So just to be clear, that's not enough to do anything.

1213
00:56:48.505 --> 00:56:52.049
And this is the problem that we see with a lot of these concoctions.

1214
00:56:52.349 --> 00:56:53.350
I call them kitchen sinks.

1215
00:56:53.710 --> 00:56:57.433
If something's got more than three ingredients on it, it's probably not that good.

1216
00:56:57.453 --> 00:56:57.914
Okay.

1217
00:56:57.974 --> 00:56:58.154
Right?

1218
00:56:58.254 --> 00:57:01.777
And so what they'll do is they'll put just enough in, I call it fairy dust.

1219
00:57:02.018 --> 00:57:05.861
They put just enough in so that it makes it to the label, but not enough so that it's actually effective.

1220
00:57:06.261 --> 00:57:12.147
So like in this one, 20 milligrams of magnesium, that wouldn't be what I would actually, it would be significantly more, probably closer to 100.

1221
00:57:12.807 --> 00:57:38.953
150 um and then melatonin five milligrams that's way overdose and then l-theanine 50 is fine it's interesting l-theanine is something that's used in a lot of sleep preparations because it gives calm focus yeah especially if you're having a lot of caffeine right right it definitely helps offset caffeine by the way kind of a little side fact if you eat steamed broccoli after you've ingested caffeine it helps actually um remove the broccoli remove the caffeine from your system

1222
00:57:43.594 --> 00:57:44.075
Not at night.

1223
00:57:44.515 --> 00:57:45.595
Uh, let's see what else is in here.

1224
00:57:46.215 --> 00:57:47.296
Uh, chamomile extract.

1225
00:57:47.556 --> 00:57:49.617
There's some data on chamomile.

1226
00:57:49.657 --> 00:57:53.718
I would say of the teas, it's probably the best one, but it's more of the ritual.

1227
00:57:53.758 --> 00:57:57.020
That's making you feel relaxed than it is actually, I would argue.

1228
00:57:57.200 --> 00:57:57.420
Yeah.

1229
00:57:57.880 --> 00:58:01.682
Lavender, um, lavender works better smelling it than eating it.

1230
00:58:02.182 --> 00:58:06.904
So there's at least one double blind placebo controlled study on lavender that shows that it can be effective.

1231
00:58:07.184 --> 00:58:10.565
But I want to be clear to people like you don't just sniff something and pass out unless it's like.

1232
00:58:10.725 --> 00:58:12.165
ether that's called anesthesia.

1233
00:58:12.225 --> 00:58:13.426
Like we don't want to do that.

1234
00:58:14.546 --> 00:58:17.787
But smelling something can give your body a relaxation response.

1235
00:58:17.967 --> 00:58:19.807
And then the natural sleep process can take over.

1236
00:58:20.127 --> 00:58:23.128
The big thing I tell people with aromatherapy is you want to be very thoughtful.

1237
00:58:23.228 --> 00:58:25.729
Candles and sleep don't mix, right?

1238
00:58:25.809 --> 00:58:27.429
Fire and sleep is a bad idea.

1239
00:58:27.909 --> 00:58:28.289
Really?

1240
00:58:29.110 --> 00:58:30.290
You fall asleep with the lit candle.

1241
00:58:31.072 --> 00:58:38.281
No, I was just imagining being on a, and it's so funny where my mind goes, like being at a ski lodge and like, you know, being in front of a fireplace.

1242
00:58:38.541 --> 00:58:40.364
Yeah, being in front of a fireplace, that's fine.

1243
00:58:40.404 --> 00:58:40.704
Okay.

1244
00:58:40.844 --> 00:58:44.529
Right, but if you're lighting candles to fall asleep to, that ain't so great.

1245
00:58:44.769 --> 00:58:45.470
Terrible, terrible idea.

1246
00:58:45.490 --> 00:58:47.893
We want to kind of stay out of that if we possibly can.

1247
00:58:48.133 --> 00:58:51.757
And then elderberry, I have no, I've never seen any data on elderberry.

1248
00:58:51.838 --> 00:58:54.080
I could be wrong, but I've never seen any data on elderberry.

1249
00:58:54.260 --> 00:58:56.323
But like, this is a classic example of something.

1250
00:58:56.583 --> 00:59:00.888
If I have a patient who's got a problem, I'm usually using a single ingredient.

1251
00:59:01.589 --> 00:59:02.911
One, I fix their deficiency.

1252
00:59:03.191 --> 00:59:04.953
And then I'm probably using a single ingredient.

1253
00:59:05.013 --> 00:59:07.677
If I have to use one ingredient, it's probably valerian.

1254
00:59:08.037 --> 00:59:16.245
It's probably the most well studied in terms of helping people fall asleep versus stay asleep.

1255
00:59:16.725 --> 00:59:19.728
I would say melatonin would probably help more people stay asleep.

1256
00:59:19.768 --> 00:59:24.233
But there's a lot of reasons why I wouldn't put melatonin in somebody, at least not right away.

1257
00:59:24.313 --> 00:59:26.415
And we kind of delve through a lot of that.

1258
00:59:26.775 --> 00:59:31.496
One of the best sleep hacks that I have that improved my life.

1259
00:59:31.616 --> 00:59:31.756
Yeah.

1260
00:59:32.377 --> 00:59:34.597
And I've never gone back on it is sleeping with a sleep mask.

1261
00:59:34.817 --> 00:59:35.257
I love it.

1262
00:59:35.478 --> 00:59:36.558
I'm a big fan.

1263
00:59:36.598 --> 00:59:38.178
Even if I'm in a pitch black room.

1264
00:59:38.198 --> 00:59:38.839
Oh, yeah.

1265
00:59:38.919 --> 00:59:39.979
I can't sleep without it.

1266
00:59:40.059 --> 00:59:40.959
I like the pressure.

1267
00:59:41.159 --> 00:59:41.359
Yeah.

1268
00:59:41.479 --> 00:59:43.020
The light pressure on my eye.

1269
00:59:43.220 --> 00:59:44.840
I like the way that feels.

1270
00:59:45.500 --> 00:59:47.701
And I've slept with the sleep mask for a while.

1271
00:59:47.781 --> 00:59:48.441
And I'll tell you why.

1272
00:59:48.681 --> 00:59:50.922
My wife sleeps with the television on every single night.

1273
00:59:51.242 --> 01:00:15.407
she does not she does every night big screen tv big screen with the dogs in the bed i'm the sleep doctor for god's sakes it's crazy but that would then now i need to bring up another thing you believe in sleeping in separate beds on occasion yeah on occasion or like three or four nights a week like it depends let's talk about that yeah yeah let's depend so i want to be very clear the strength of your relationship has nothing to do with where you sleep

1274
01:00:16.223 --> 01:00:17.244
Say it one more time.

1275
01:00:17.324 --> 01:00:21.446
The strength of your relationship has nothing to do with where you sleep.

1276
01:00:21.546 --> 01:00:22.207
Okay, great.

1277
01:00:22.227 --> 01:00:27.110
Because so many people think that, they also think that if they sleep in separate bedrooms, there'll be no intimacy left in the relationship.

1278
01:00:27.410 --> 01:00:32.293
If I'm honest with you, there's more intimacy when you sleep apart, because here's what ends up happening.

1279
01:00:32.473 --> 01:00:33.214
You get some sleep.

1280
01:00:33.514 --> 01:00:35.775
Then when you're together, you actually want to have sex.

1281
01:00:36.056 --> 01:00:38.277
It's unbelievable versus I'm so damn tired.

1282
01:00:38.297 --> 01:00:39.578
I really don't want to do this right now.

1283
01:00:39.978 --> 01:00:43.000
So being able to give yourself that option is nice.

1284
01:00:43.260 --> 01:00:44.200
You don't have to always do it.

1285
01:00:44.261 --> 01:00:46.582
And by the way, it may only work a couple nights a week.

1286
01:00:46.802 --> 01:00:52.725
So for example, if I know I have an early flight or something like that, I might not sleep in the, I probably sleep in the guest room.

1287
01:00:52.745 --> 01:00:56.227
Number one, I don't want to wake up the dogs, which is going to wake up my wife when I'm leaving in the morning.

1288
01:00:56.548 --> 01:00:58.749
But also I've got that anticipatory anxiety.

1289
01:00:58.869 --> 01:01:01.010
I know I'm not going to sleep well, so I'm going to be tossing and turning.

1290
01:01:01.110 --> 01:01:02.131
I really don't want to bother her.

1291
01:01:02.371 --> 01:01:11.538
So I don't think there's anything wrong when people want to sleep in separate bedrooms, but you want to have that conversation and you want to make sure that all of your needs and concerns are addressed.

1292
01:01:11.798 --> 01:01:13.480
And the big first one is intimacy.

1293
01:01:13.600 --> 01:01:16.522
Lots of people are concerned about that, but getting back to the eye mask.

1294
01:01:16.782 --> 01:01:17.843
I love my eye mask.

1295
01:01:18.343 --> 01:01:19.684
I try all kinds of different ones.

1296
01:01:19.764 --> 01:01:21.005
I don't like the flimsy ones either.

1297
01:01:21.025 --> 01:01:23.966
I like the kind of thick ones that are kind of cushy like Terry.

1298
01:01:23.987 --> 01:01:24.707
They're the ones I have.

1299
01:01:24.727 --> 01:01:26.488
Yeah, I cannot.

1300
01:01:26.608 --> 01:01:30.030
I've had a I've had a I've had every mask and I've had a silk one.

1301
01:01:30.310 --> 01:01:32.551
The worst ones are on the Delta flight.

1302
01:01:32.591 --> 01:01:33.992
Yes, they strangle my eyes.

1303
01:01:34.052 --> 01:01:37.594
Oh, they slide off my face and then they wrap around my ears like my ears.

1304
01:01:37.694 --> 01:01:38.615
It's horrible.

1305
01:01:38.635 --> 01:01:43.798
Okay, next, even if it's not noisy, but sleeping with earplugs, how do you feel?

1306
01:01:44.098 --> 01:01:49.063
So because I sleep next to a snoring bulldog, I'm a big fan of earplugs, generally speaking.

1307
01:01:49.203 --> 01:01:52.967
But you have to be, again, sleep is flexible.

1308
01:01:53.327 --> 01:01:57.411
So you have to decide what works well for you or what doesn't work well for you.

1309
01:01:57.772 --> 01:02:01.295
There was a time where the dogs really, really bothered me a lot.

1310
01:02:01.435 --> 01:02:04.098
And I had to constantly wear earplugs because they bothered me.

1311
01:02:04.298 --> 01:02:05.278
And I'll tell you how I fixed it.

1312
01:02:05.298 --> 01:02:06.099
It was very interesting.

1313
01:02:06.139 --> 01:02:11.641
So my wife went away back East to visit her family and we had an older dog and she said, and his name is Hugo.

1314
01:02:11.661 --> 01:02:19.845
And she said, if Hugo stops snoring, that's not good because he snores all night long and he has sleep apnea because he's a bulldog and all these other things.

1315
01:02:20.305 --> 01:02:25.107
And the thing that was annoying me before, the emotional valence changed.

1316
01:02:25.993 --> 01:02:28.214
Now I wanna make sure my buddy's okay.

1317
01:02:28.294 --> 01:02:31.655
Because quite frankly, I love my dog and I wanna make sure he's good.

1318
01:02:31.935 --> 01:02:35.956
And so now when I hear the dog snore, it actually relaxes me.

1319
01:02:36.497 --> 01:02:38.097
But before it used to piss me off.

1320
01:02:38.637 --> 01:02:40.638
So the same stimulus- Psychology.

1321
01:02:40.858 --> 01:02:44.579
Right, can change depending upon how you view it.

1322
01:02:44.759 --> 01:02:46.160
And it's the same in the middle of the night.

1323
01:02:46.440 --> 01:02:47.940
It's the same for all of these stressors.

1324
01:02:48.060 --> 01:02:52.822
It's always, it's all about slow it down and see what does it really mean.

1325
01:02:54.171 --> 01:03:00.232
I heard that having sex before bed actually increases your sleep scores.

1326
01:03:00.975 --> 01:03:03.457
So it does for men and not as much for women.

1327
01:03:03.517 --> 01:03:04.978
You know what we always say?

1328
01:03:05.018 --> 01:03:07.220
I knew you were going to say something like that.

1329
01:03:07.240 --> 01:03:09.201
Like women just get the shit end of the stick already.

1330
01:03:09.401 --> 01:03:18.267
Well, I'm not even going to make a comment on that one, but I will tell you is it's pretty interesting when you start to look at intimacy, sex, and sleep.

1331
01:03:18.588 --> 01:03:23.551
So in my book, The Power of When, I talk about what is the best time for sex, right?

1332
01:03:23.831 --> 01:03:25.432
So a lot of people- Please don't say it's 11 a.m.

1333
01:03:26.427 --> 01:03:28.728
I'm not gonna say it's 11 a.m., but here's what I am gonna tell you.

1334
01:03:29.228 --> 01:03:32.170
Take a look, let's look at it from a biological standpoint first, right?

1335
01:03:32.530 --> 01:03:40.373
So you need estrogen, progesterone, testosterone, adrenaline, and cortisol all to be elevated, and you need melatonin to be lower, right?

1336
01:03:40.513 --> 01:03:41.894
What time of day does that usually occur?

1337
01:03:41.914 --> 01:03:43.154
You're gonna say 8 a.m. or something?

1338
01:03:43.274 --> 01:03:46.116
I'm gonna say it definitely doesn't happen at 11 o'clock at night.

1339
01:03:46.296 --> 01:03:46.496
No.

1340
01:03:46.716 --> 01:03:48.397
Okay, that's hint number one.

1341
01:03:48.797 --> 01:03:54.979
Hint number two, if you happen to be being intimate with somebody who was born biologically male, what do most of them wake up with in the morning?

1342
01:03:55.380 --> 01:03:55.820
An erection.

1343
01:03:56.460 --> 01:03:59.982
If that's not mother nature telling you when to use that thing, I don't know what is.

1344
01:04:00.002 --> 01:04:01.262
I mean, come on.

1345
01:04:01.743 --> 01:04:02.663
So here's what I tell people.

1346
01:04:03.443 --> 01:04:06.545
Brush your teeth, throw in a little mouthwash, hop back in bed.

1347
01:04:06.785 --> 01:04:08.386
You're probably going to be better with it.

1348
01:04:09.346 --> 01:04:14.849
In terms of performance, we did the study and we found that men actually perform better from an erectile perspective.

1349
01:04:14.869 --> 01:04:15.969
They have longer erections.

1350
01:04:16.009 --> 01:04:19.831
They have a greater chance of achieving ejaculation if they've slept.

1351
01:04:20.491 --> 01:04:23.993
Women find better connection, oddly enough.

1352
01:04:24.621 --> 01:04:25.061
In the morning?

1353
01:04:25.201 --> 01:04:25.841
Mm-hmm.

1354
01:04:25.861 --> 01:04:29.262
Okay, so, but why before bed is it better for the male than the female?

1355
01:04:29.402 --> 01:04:33.423
Because men have a tendency to feel exhausted post-ejaculation.

1356
01:04:33.763 --> 01:04:38.785
And that mixing, I think, of testosterone and oxytocin together just makes them fall asleep.

1357
01:04:39.085 --> 01:04:42.666
The data would suggest that women actually get energized.

1358
01:04:43.326 --> 01:04:43.686
Wow.

1359
01:04:43.906 --> 01:04:44.086
Yeah.

1360
01:04:44.106 --> 01:04:44.266
Okay.

1361
01:04:44.826 --> 01:04:46.967
So you've heard it here, sex in the morning.

1362
01:04:47.347 --> 01:04:48.307
Yeah, but- Sex for breakfast.

1363
01:04:48.347 --> 01:04:49.147
Sex for breakfast.

1364
01:04:49.227 --> 01:04:50.047
Oh, I like that.

1365
01:04:50.087 --> 01:04:51.708
I'm gonna use that for now on sex for breakfast.

1366
01:04:51.728 --> 01:04:52.228
That's awesome.

1367
01:04:52.758 --> 01:04:57.221
Something that I really, really loved is you've got this sleep cocktail that you've created.

1368
01:04:57.701 --> 01:05:00.063
And I've actually brought all the ingredients here.

1369
01:05:00.683 --> 01:05:01.804
So can you describe to me?

1370
01:05:01.824 --> 01:05:07.047
And if anybody is listening and they want to watch, this is on YouTube and Spotify.

1371
01:05:07.067 --> 01:05:07.908
You can come and watch this.

1372
01:05:07.928 --> 01:05:10.569
Can you explain to me what I'm about to do?

1373
01:05:10.629 --> 01:05:11.370
Actually direct me.

1374
01:05:11.550 --> 01:05:15.171
So we are gonna make a cup of banana tea.

1375
01:05:15.771 --> 01:05:16.892
So what is banana tea?

1376
01:05:16.912 --> 01:05:19.293
So banana tea is a better way to get your magnesium.

1377
01:05:19.653 --> 01:05:21.413
So everybody needs more magnesium.

1378
01:05:21.433 --> 01:05:26.195
And so what I'm gonna ask you to do is, I'm guessing that we've already washed off the outside of the banana.

1379
01:05:26.215 --> 01:05:26.735
We washed this, yeah.

1380
01:05:26.775 --> 01:05:28.256
So we got all the pesticides off.

1381
01:05:28.276 --> 01:05:30.476
So you cut off the tip and the step, right?

1382
01:05:30.757 --> 01:05:31.657
The bottom and the top.

1383
01:05:32.037 --> 01:05:32.418
Like this?

1384
01:05:32.578 --> 01:05:33.218
Just like that.

1385
01:05:33.258 --> 01:05:33.479
Yeah.

1386
01:05:33.679 --> 01:05:37.023
Now I want you to cut it in half, but leave the peel on it and the fruit in it.

1387
01:05:37.043 --> 01:05:38.384
So just one cut in the half.

1388
01:05:38.464 --> 01:05:38.844
Like here.

1389
01:05:39.025 --> 01:05:39.465
Perfect.

1390
01:05:39.786 --> 01:05:43.730
Now take both of those two halves and drop them into that cup of boiling water.

1391
01:05:43.830 --> 01:05:45.372
This is boiling water, by the way.

1392
01:05:45.412 --> 01:05:45.572
Yeah.

1393
01:05:45.592 --> 01:05:45.712
Okay.

1394
01:05:46.313 --> 01:05:50.417
And you're going to leave them there for about five or 10 minutes or until the banana turns brown.

1395
01:05:50.938 --> 01:05:51.138
Uh-huh.

1396
01:05:51.740 --> 01:05:54.783
What happens then is you steep the water and you drink the water.

1397
01:05:54.803 --> 01:05:57.265
You don't have to eat the banana because it's gonna be pretty mushy and gross.

1398
01:05:57.565 --> 01:06:01.649
Although some people like to make banana bread often afterwards, that's been a recipe that people have been floating around to me.

1399
01:06:01.669 --> 01:06:02.309
That's interesting.

1400
01:06:02.329 --> 01:06:02.990
It's kinda cool.

1401
01:06:03.130 --> 01:06:05.592
But yeah, if you drink the water, I call it banana tea.

1402
01:06:05.672 --> 01:06:07.153
I wanna be clear, there's no actual tea in it.

1403
01:06:07.233 --> 01:06:08.174
It's hot banana water.

1404
01:06:08.535 --> 01:06:08.955
Wow.

1405
01:06:09.015 --> 01:06:17.062
But it's loaded with phytosteroids that help you absorb the magnesium, which is really, really helpful because most people don't absorb enough magnesium.

1406
01:06:17.407 --> 01:06:22.810
So if I have this with my magnesium L3 and A, it could probably help?

1407
01:06:23.270 --> 01:06:24.471
It could, but I would be careful.

1408
01:06:24.511 --> 01:06:31.075
I would do banana tea first and make sure you don't end up with diarrhea because too much magnesium ends up with diarrhea.

1409
01:06:31.601 --> 01:06:33.682
When is the best time prior to bed?

1410
01:06:33.722 --> 01:06:37.883
Like how early are we talking that I should have this and the supplements?

1411
01:06:38.283 --> 01:06:40.044
Oh, maybe 90 minutes or so.

1412
01:06:40.324 --> 01:06:40.744
Oh, nice.

1413
01:06:40.824 --> 01:06:42.225
Yeah, nothing crazy.

1414
01:06:42.545 --> 01:06:47.987
Yeah, but I mean, if it's a ritual, like what I have, a lot of my patients do with the banana tea is they'll create a ritual, right?

1415
01:06:48.007 --> 01:06:51.388
And they'll be like, oh, I'm gonna make my banana tea and I'm gonna, you know, read my book.

1416
01:06:51.448 --> 01:06:55.049
And then as my eyes get tired, I'll finish my tea and I'll brush my teeth and go to bed.

1417
01:06:55.409 --> 01:06:57.450
And that's part of their kind of wind down routine.

1418
01:06:57.883 --> 01:07:01.664
You know, Dr. Bruce, you know me.

1419
01:07:01.924 --> 01:07:02.605
I know you are.

1420
01:07:02.845 --> 01:07:04.005
I'm a logical thinker.

1421
01:07:04.105 --> 01:07:04.345
You are.

1422
01:07:04.465 --> 01:07:05.265
I'm a scientist.

1423
01:07:05.526 --> 01:07:07.626
I'm very black and white, people call me, right?

1424
01:07:07.926 --> 01:07:11.167
I don't know if it's a good thing, but it's my personality.

1425
01:07:11.267 --> 01:07:11.608
I like you.

1426
01:07:11.628 --> 01:07:12.808
Mathematician by heart.

1427
01:07:13.868 --> 01:07:17.870
I have a friend who is studying Carl Jung.

1428
01:07:18.590 --> 01:07:18.811
Right?

1429
01:07:19.031 --> 01:07:20.331
And you probably know a lot about him.

1430
01:07:20.411 --> 01:07:20.631
I do.

1431
01:07:21.052 --> 01:07:24.193
And she speaks a lot about interpreting your dreams.

1432
01:07:24.273 --> 01:07:27.895
And I tell her, I'm like, I don't dream often.

1433
01:07:28.555 --> 01:07:32.457
And when I do, like last night, I had a terrible night's sleep, which is so ironic that I was interviewing.

1434
01:07:32.497 --> 01:07:33.177
I was going to ask you.

1435
01:07:33.197 --> 01:07:34.077
Last night was terrible.

1436
01:07:34.177 --> 01:07:35.098
I get really cold.

1437
01:07:35.818 --> 01:07:37.720
I get really cold in my sleep.

1438
01:07:37.760 --> 01:07:39.402
Maybe I'm hypoglycemic.

1439
01:07:39.722 --> 01:07:40.263
I freeze.

1440
01:07:40.283 --> 01:07:42.085
I'm generally, I'm always cold.

1441
01:07:42.365 --> 01:07:45.168
So I sleep with a, with a heat.

1442
01:07:45.548 --> 01:07:46.229
Oh, like a heating pad?

1443
01:07:46.409 --> 01:07:46.890
A heating pad.

1444
01:07:46.910 --> 01:07:47.010
Yeah.

1445
01:07:47.030 --> 01:07:47.370
Oh, I love it.

1446
01:07:47.390 --> 01:07:48.131
Like an old woman.

1447
01:07:48.191 --> 01:07:48.752
I'm obsessed with it.

1448
01:07:48.772 --> 01:07:49.252
But you know what?

1449
01:07:49.312 --> 01:07:50.513
It turns off every 120 minutes.

1450
01:07:50.533 --> 01:07:51.815
Oh, so you have to put it back on.

1451
01:07:51.835 --> 01:07:53.757
So I wake up and turn it back on.

1452
01:07:53.797 --> 01:07:54.538
It's really annoying.

1453
01:07:54.558 --> 01:07:57.741
You know, they make these things now underneath your bed and you can make them hotter or colder than last all night.

1454
01:07:58.022 --> 01:08:01.403
You know how dumb I sound because I actually have a sleep, an eight sleep.

1455
01:08:01.443 --> 01:08:01.964
That would work.

1456
01:08:02.184 --> 01:08:02.884
Yeah, it would work.

1457
01:08:02.944 --> 01:08:04.565
But we'll just go back to it.

1458
01:08:04.585 --> 01:08:07.026
So my I personally would use an Orion, but that's all another story.

1459
01:08:07.246 --> 01:08:11.208
So last night I dreamt and I have a constant dream.

1460
01:08:11.668 --> 01:08:11.808
Right.

1461
01:08:12.108 --> 01:08:14.269
It's a reoccurring dream that I'm running late.

1462
01:08:14.489 --> 01:08:19.591
It's either me in an airport and there's so many obstacles prior to me getting on the flight.

1463
01:08:19.671 --> 01:08:21.612
And when you're running, are you running in slow motion?

1464
01:08:22.693 --> 01:08:23.933
Is that a real question?

1465
01:08:23.953 --> 01:08:24.533
That's a real question.

1466
01:08:24.774 --> 01:08:30.055
No, it's always like, I can see the gate and there's just something I have to, I'm like waiting.

1467
01:08:30.075 --> 01:08:32.555
I don't know what it is, but I just, it's in my whole dream.

1468
01:08:32.595 --> 01:08:34.076
And this is a constant one.

1469
01:08:34.096 --> 01:08:35.796
So I dreamt that last night as well.

1470
01:08:36.096 --> 01:08:37.777
You wanna know what it means?

1471
01:08:38.117 --> 01:08:44.278
Well, she's, you know, there's something to it, but she says that, you know, Carl Jung believes that this is like therapy, I think.

1472
01:08:44.578 --> 01:08:45.978
So can you talk to me about dreams?

1473
01:08:46.018 --> 01:08:46.319
I can.

1474
01:08:46.439 --> 01:08:49.099
So I've spent the last two years studying dreams.

1475
01:08:49.379 --> 01:08:50.079
Okay.

1476
01:08:50.279 --> 01:08:52.260
And I became what's called a dream therapist,

1477
01:08:52.720 --> 01:08:53.621
This is not bullshit.

1478
01:08:53.741 --> 01:08:56.322
This is not like dream interpretation.

1479
01:08:56.342 --> 01:08:58.944
This is using the dream in the therapeutic context.

1480
01:08:59.424 --> 01:09:04.087
So what we do is we have patients come in and they describe the dream.

1481
01:09:04.328 --> 01:09:05.728
Now, your dream is an interesting one.

1482
01:09:06.469 --> 01:09:07.850
It's what I would call a stress dream.

1483
01:09:08.370 --> 01:09:13.073
So when you're stressed, you probably have a dream like that or something reasonably similar.

1484
01:09:13.273 --> 01:09:14.074
I have a stress dream.

1485
01:09:14.474 --> 01:09:15.755
My stress dream is kind of funny.

1486
01:09:16.115 --> 01:09:16.876
I'm in high school and...

1487
01:09:17.436 --> 01:09:20.357
And I've got my biology books, the bell rings, and it's history class.

1488
01:09:20.917 --> 01:09:28.780
And so I'm booking it down the hall to get to my locker to get my other book out, and I'm spinning the combination, and I can't remember the combination.

1489
01:09:28.800 --> 01:09:29.660
No, really.

1490
01:09:29.740 --> 01:09:34.282
And whenever I have that dream, it's a signal to me that something's going on in my life that's stressful.

1491
01:09:34.952 --> 01:09:39.673
So when you have that dream, you might be thinking, it might be acute stress, like something that was happening today.

1492
01:09:39.693 --> 01:09:44.134
It could be something else that's going on in your life that could be important that you're thinking about or that's coming through.

1493
01:09:44.834 --> 01:09:51.056
But here's the deal is everybody dreams and the dreams mean something, but they only mean something to you.

1494
01:09:51.876 --> 01:09:54.237
So there aren't these international symbols.

1495
01:09:54.517 --> 01:09:56.777
Like if you're swimming in water, it means you hate your mother.

1496
01:09:56.937 --> 01:09:58.158
It doesn't really work that way.

1497
01:09:59.832 --> 01:10:00.172
Okay.

1498
01:10:00.533 --> 01:10:04.376
Now I love Carl Jung and I love all the things that he did.

1499
01:10:04.476 --> 01:10:06.078
He created the archetypes for dreams.

1500
01:10:06.358 --> 01:10:08.180
Brilliant, brilliant work.

1501
01:10:08.260 --> 01:10:09.641
Can't knock it a bit.

1502
01:10:09.962 --> 01:10:20.872
But at the end of the day, my take on it is when I work with people with their dreams, especially people with nightmares, it gets really, really interesting really quickly because dreams are emotional metabolism.

1503
01:10:22.050 --> 01:10:28.752
So during the dream, you emote and you feel and you get all of that done so that when you wake up, you feel okay.

1504
01:10:29.452 --> 01:10:32.533
And if you don't, you wake up in the middle and that's called a nightmare.

1505
01:10:33.573 --> 01:10:35.013
That's why people wake up in the middle of the night.

1506
01:10:35.033 --> 01:10:40.495
And then they go back to the beginning of the dream and they get to that scary point and they wake up again and all the emotional processing stops.

1507
01:10:41.675 --> 01:10:49.757
This is why people are tormented by nightmares is because they can't get through to the other side to emotionally take that baggage and be done with it.

1508
01:10:50.414 --> 01:10:50.574
Right.

1509
01:10:50.814 --> 01:10:55.599
The way I think about it is, remember, during REM sleep is when we move information from our short term memory to our long term memory.

1510
01:10:55.879 --> 01:10:59.542
So this is, I think, what's going on here is this this process that's going on.

1511
01:10:59.562 --> 01:11:01.024
So it's it's it's a lot.

1512
01:11:01.084 --> 01:11:01.924
There's a lot going on.

1513
01:11:02.165 --> 01:11:06.709
And it's this created this crazy manifestation of a crazy movie that's inside your head.

1514
01:11:07.109 --> 01:11:07.269
Right.

1515
01:11:07.289 --> 01:11:08.991
And you're not sure what you're supposed to do with it.

1516
01:11:09.391 --> 01:11:11.092
Everybody dreams every single night.

1517
01:11:11.312 --> 01:11:12.573
You don't always remember your dreams.

1518
01:11:12.693 --> 01:11:21.737
I can teach people how to remember their dreams, but I always warn people, be careful what you ask for, because it's one of those switches where once you kind of turn it on, it's hard to turn it off.

1519
01:11:22.077 --> 01:11:27.700
So if you want to remember your dreams, I can definitely show you how to do that, but you're going to remember your dreams.

1520
01:11:28.500 --> 01:11:33.943
But if there is no correlation to the real life, only to us, then why would we want to remember them?

1521
01:11:34.596 --> 01:11:36.377
So we learn a lot about ourselves from them.

1522
01:11:36.718 --> 01:11:40.861
As an example, I have people who have dreams where it tells them what to do with the rest of their life.

1523
01:11:41.401 --> 01:11:42.362
We call those big dreams.

1524
01:11:42.722 --> 01:11:48.867
So I've had multiple people have dreams where they were like, I saw something in my dream and that was my new path for my career.

1525
01:11:49.127 --> 01:11:51.409
This was the path of the person I was supposed to be with.

1526
01:11:51.589 --> 01:11:51.890
Oh yes.

1527
01:11:52.550 --> 01:11:53.750
Oh yes, there's a lot to it.

1528
01:11:53.871 --> 01:12:04.854
I get it, you're a logic-driven human, and I understand that, and I can really appreciate that, but at the same time, you already told me about a dream that you're having that's more emotion than logic, and it's coming through, right?

1529
01:12:04.874 --> 01:12:10.036
And so this is a part of you that we would bring into session, we would deal with and we'd say, okay, what's going on?

1530
01:12:10.276 --> 01:12:11.157
Why are you having that dream?

1531
01:12:11.277 --> 01:12:12.357
How often do you have that dream?

1532
01:12:12.517 --> 01:12:15.438
And the good news is, is that we can actually help people with these dreams.

1533
01:12:15.698 --> 01:12:20.460
There's a specific kind of therapy now called image rehearsal therapy.

1534
01:12:20.860 --> 01:12:26.703
This is fascinating where you write down the dream and then the very ending where you're getting like stabbed, like some bad thing is happening.

1535
01:12:27.004 --> 01:12:31.906
You flip it and you re-script it and now go from being the victim to the victor.

1536
01:12:32.467 --> 01:12:32.967
Wow.

1537
01:12:33.127 --> 01:12:37.470
You read this before bed within seven to 10 weeks, your dream changes.

1538
01:12:38.730 --> 01:12:39.090
No shit.

1539
01:12:39.331 --> 01:12:40.531
Your dream changes.

1540
01:12:40.891 --> 01:12:41.672
I'm not joking.

1541
01:12:41.792 --> 01:12:43.393
Just by rewriting the ending.

1542
01:12:43.553 --> 01:12:43.853
Uh-huh.

1543
01:12:44.293 --> 01:12:45.174
And you get the new ending.

1544
01:12:47.027 --> 01:12:47.888
Sleep is pretty cool.

1545
01:12:48.148 --> 01:12:50.009
So how do we remember dreams?

1546
01:12:50.330 --> 01:12:51.911
So it's super duper interesting.

1547
01:12:52.011 --> 01:12:57.075
And so I try to describe it to people, but the second you open your eyes, you've erased the whiteboard.

1548
01:12:57.795 --> 01:12:58.055
Okay.

1549
01:12:58.336 --> 01:13:02.939
So the whiteboard is the thing that you're scribbling on all night long and you're creating this dream.

1550
01:13:03.299 --> 01:13:06.422
When you open your eyes, new data comes in and it wipes all that out.

1551
01:13:06.462 --> 01:13:07.723
So keep your eyes closed.

1552
01:13:08.303 --> 01:13:14.209
And what you want to say to yourself is not what was I just dreaming about, but just what was I thinking about?

1553
01:13:14.489 --> 01:13:20.635
Because when you say dreaming about it, your brain now uses that as a concept and is looking for something different.

1554
01:13:20.895 --> 01:13:23.378
When all you say to yourself is what was I thinking about?

1555
01:13:23.538 --> 01:13:25.200
Remember, eyes closed, still dark.

1556
01:13:25.440 --> 01:13:26.321
What was I thinking about?

1557
01:13:26.341 --> 01:13:28.303
You lie there very still and relaxed.

1558
01:13:28.843 --> 01:13:30.884
and just start to come back to the thought.

1559
01:13:31.284 --> 01:13:33.345
And if the thought was, what was yours?

1560
01:13:33.565 --> 01:13:35.346
In an airport, rushing to get to the gate.

1561
01:13:35.406 --> 01:13:38.607
Right, so the first thought was airport, and they're like, okay, I'm in the airport.

1562
01:13:38.947 --> 01:13:40.468
Now you think, what am I doing in the airport?

1563
01:13:40.728 --> 01:13:43.589
And it'll all come back to you, come back to you, come back to you.

1564
01:13:43.869 --> 01:13:46.570
Then you can grab a voice recorder or a journal,

1565
01:13:47.030 --> 01:13:59.018
and write it down, and then you can bring it into a therapeutic situation, especially for people who have significant nightmares, trauma, domestic violence, rape, like, like there's a lot of people out there who have a lot of scary dreams.

1566
01:13:59.278 --> 01:14:04.762
The goal here is to be able to help them remember them, to be able to process through them, so then they're gone.

1567
01:14:05.893 --> 01:14:08.575
What do you think Jung understood about dreams?

1568
01:14:08.775 --> 01:14:10.876
Jung did something that I thought was pretty interesting.

1569
01:14:10.896 --> 01:14:12.437
He created these things called archetypes.

1570
01:14:13.037 --> 01:14:20.722
And so think of him like an avatar, like we would think of an avatar now of these different kind of types of dreams and that people can fall into these types of dreams.

1571
01:14:21.002 --> 01:14:24.664
I think he was really the first person to begin to categorize dreams.

1572
01:14:24.864 --> 01:14:27.806
I think many people have now taken his work and expanded it forward.

1573
01:14:28.306 --> 01:14:34.830
But I think generally speaking, the thing that I liked the most about Jung and what he did was he helped people understand that there are different types of dreams.

1574
01:14:35.090 --> 01:14:36.815
and we can all have these different types of dreams.

1575
01:14:37.677 --> 01:14:39.542
Are dreams actually trying to heal you?

1576
01:14:40.285 --> 01:14:41.606
I think emotionally, yes.

1577
01:14:41.986 --> 01:14:44.268
Remember, dreams are emotional metabolism.

1578
01:14:44.308 --> 01:14:48.952
And so during the dream, you're trying as hard as you can to process through those emotions.

1579
01:14:49.232 --> 01:14:57.339
And these emotions are whatever happened during the day or whatever happened during the day that triggered something big inside you, right?

1580
01:14:57.399 --> 01:14:58.840
And that's where it all starts to come out.

1581
01:14:59.321 --> 01:15:02.644
I think that dreams, I think dreams are where everybody heals.

1582
01:15:03.024 --> 01:15:09.069
I would argue that all healing probably goes on during sleep and dreams are a big part of that.

1583
01:15:09.502 --> 01:15:13.865
Is there a reason why I'm telling you, yes, you probably say that I dream a lot.

1584
01:15:13.985 --> 01:15:16.986
I don't, last night I remember the dream, but it's not often that I remember.

1585
01:15:17.026 --> 01:15:17.567
Yeah, me either.

1586
01:15:17.907 --> 01:15:18.187
Okay.

1587
01:15:18.227 --> 01:15:18.928
Yeah, it's okay.

1588
01:15:19.008 --> 01:15:20.469
A lot of people don't remember their dreams.

1589
01:15:20.869 --> 01:15:25.371
Again, if you want to, we can show you how, but everybody dreams every single night.

1590
01:15:25.431 --> 01:15:29.114
Here's the other thing that's interesting, is people dream differently in different stages.

1591
01:15:29.534 --> 01:15:32.596
So in stage three, four, the dreams are very procedural.

1592
01:15:33.276 --> 01:15:35.457
I'm walking on a hike.

1593
01:15:35.777 --> 01:15:36.617
I'm riding a bike.

1594
01:15:36.797 --> 01:15:38.337
I'm in my kitchen doing something.

1595
01:15:38.657 --> 01:15:48.019
Whereas REM dreams are fantastical, where you might be in your kitchen and then you turn around and Harry Potter's at the front table and you're serving him an omelet or something crazy like that.

1596
01:15:48.279 --> 01:15:49.080
That's a REM dream.

1597
01:15:49.340 --> 01:15:53.020
So the content of the dreams can change based on the stages as well.

1598
01:15:54.001 --> 01:15:59.242
I think now is a really good time just to end this dream thing by talking about REM behavior disorder.

1599
01:15:59.282 --> 01:15:59.722
Yeah, yeah, yeah.

1600
01:16:00.580 --> 01:16:02.822
So I've treated REM behavior disorder in several clients before.

1601
01:16:02.842 --> 01:16:03.683
It's super interesting.

1602
01:16:03.703 --> 01:16:09.468
So many people out there don't know this, but during REM sleep, your body is completely atonic, which means it's paralyzed.

1603
01:16:09.508 --> 01:16:09.729
Yeah.

1604
01:16:09.829 --> 01:16:12.091
So you don't act out your dreams.

1605
01:16:12.411 --> 01:16:16.315
Now that's going to sound crazy, but it happens and it's very serious.

1606
01:16:16.655 --> 01:16:16.835
Right.

1607
01:16:16.895 --> 01:16:23.722
And so what a lot of people don't know, a lot of people think it's hilarious, like, oh, my uncle, he, he thinks, still thinks he's, you know, at work and he's, you know, working on something.

1608
01:16:23.922 --> 01:16:28.345
It's like, tell me a little bit more about what's going on with Uncle Joe because that could be a problem.

1609
01:16:28.645 --> 01:16:35.570
So if somebody has a situation where they are literally acting out their dreams, which by the way, is different than sleepwalking and sleep talking.

1610
01:16:35.590 --> 01:16:35.770
Yes.

1611
01:16:36.170 --> 01:16:39.092
Right, so sleepwalking, sleep talking is more banal.

1612
01:16:39.252 --> 01:16:40.093
It's more trite.

1613
01:16:40.253 --> 01:16:45.376
It's not, I mean, people aren't walking around like this, but it's not a full acting out of the dream.

1614
01:16:45.757 --> 01:16:48.278
That also, by the way, usually happens in the first third of the night.

1615
01:16:48.619 --> 01:16:53.402
REM behavior disorder has a greater tendency to happen in the last third because that's where more REM sleep has a tendency to be.

1616
01:16:53.902 --> 01:16:59.609
And the biggest problem with REM behavior disorder is it's a precursor for Parkinson's syndrome in 35% of the cases.

1617
01:17:00.009 --> 01:17:09.801
And so it's very difficult when I have a patient who comes to me and they're acting out their dreams and it's 10 years before you see any Parkinsonian symptomatology.

1618
01:17:10.121 --> 01:17:12.905
And I get to be the person that says, hey, guess what?

1619
01:17:13.918 --> 01:17:16.319
you could have a pretty significant situation.

1620
01:17:16.559 --> 01:17:28.283
Now here's where the good news comes in, because I've actually done this on a couple of cases, is I've gotten somebody so early in their REM behavior disorder that when I get them to neurology, they do so much better.

1621
01:17:28.663 --> 01:17:31.704
And they get all the treatment protocols earlier

1622
01:17:32.024 --> 01:17:33.546
and everything works out much better.

1623
01:17:33.626 --> 01:17:46.965
So if somebody is listening and you've got a friend or a loved one or even you have been told, hey, you act out your dreams on the regular, and by on the regular, I mean at least once a month or maybe even once a week, it's probably worth talking to a neurologist who's also a sleep doctor.