1 00:00:02,960 --> 00:00:07,960 Speaker 1: Welcome to Christian Natural Health with naturopathic doctor Lauren Deville. 2 00:00:08,200 --> 00:00:11,399 Speaker 1: Christian Natural Health is the podcast on how to get 3 00:00:11,440 --> 00:00:16,840 Speaker 1: and stay healthy God's Way. You'll hear topics on nutrition, exercise, sleep, 4 00:00:17,079 --> 00:00:22,680 Speaker 1: avoiding toxicity, meditating on scripture, what supplements to take, stress management, 5 00:00:23,000 --> 00:00:27,520 Speaker 1: defeating anxiety and worry, how to reconcile Eastern medicine approaches 6 00:00:27,520 --> 00:00:32,200 Speaker 1: with Christianity, and a whole lot more. Now here's your host, 7 00:00:32,440 --> 00:00:33,240 Speaker 1: doctor Lauren. 8 00:00:34,760 --> 00:00:37,520 Speaker 2: Welcome back to another episode of Christian Natural Health Today. 9 00:00:37,600 --> 00:00:39,720 Speaker 2: I am very pleased to have Andrew Kolski with us. 10 00:00:39,960 --> 00:00:42,559 Speaker 2: Andrew is the host of Sleep Science Today, as you 11 00:00:42,560 --> 00:00:45,080 Speaker 2: can see from his logo, an international radio show and 12 00:00:45,159 --> 00:00:49,199 Speaker 2: podcast focused on the science of sleep, nervous system regulation, 13 00:00:49,520 --> 00:00:52,479 Speaker 2: mental health, and whole person well being. He is a 14 00:00:52,520 --> 00:00:56,560 Speaker 2: licensed mental health clinician with specialized training and behavioral sleep medicine, 15 00:00:56,600 --> 00:01:01,560 Speaker 2: working extensively with insomnia, anxiety driven sleep discs, trauma recovery, 16 00:01:01,600 --> 00:01:04,160 Speaker 2: and nervous system health. Welcome Andrew, thanks so much for 17 00:01:04,240 --> 00:01:04,679 Speaker 2: joining us. 18 00:01:05,280 --> 00:01:07,400 Speaker 3: Well, thank you so much for having me. I'm really 19 00:01:07,440 --> 00:01:08,280 Speaker 3: excited about this. 20 00:01:08,480 --> 00:01:12,080 Speaker 2: Yeah, absolutely so. Sleep is such a big topic and 21 00:01:12,120 --> 00:01:15,040 Speaker 2: there's so many different things that can potentially go wrong 22 00:01:15,480 --> 00:01:18,520 Speaker 2: that could lead to problems. So, first of all, broad 23 00:01:18,640 --> 00:01:23,160 Speaker 2: picture people who have trouble falling asleep versus staying asleep, 24 00:01:23,480 --> 00:01:25,520 Speaker 2: What are some of the high level things that you 25 00:01:25,680 --> 00:01:28,520 Speaker 2: tell people to do first before they start going down 26 00:01:28,560 --> 00:01:30,480 Speaker 2: the road of extra testing and intervention? 27 00:01:30,560 --> 00:01:30,920 Speaker 4: And why not? 28 00:01:31,760 --> 00:01:38,319 Speaker 3: Right right, important question. So in general, there's the two 29 00:01:38,520 --> 00:01:41,600 Speaker 3: biggest things that we see in terms of sleep problems 30 00:01:41,959 --> 00:01:44,479 Speaker 3: are going to be insomnia, which we can talk more 31 00:01:44,480 --> 00:01:47,960 Speaker 3: about in a minute, or obstructive sleep apnea is another 32 00:01:48,080 --> 00:01:53,480 Speaker 3: big one that tend to be prevalent in the area. 33 00:01:53,560 --> 00:01:55,840 Speaker 3: The biggest thing and the most important thing that people 34 00:01:55,960 --> 00:02:00,080 Speaker 3: can do and should do is good sleep hygiene. And 35 00:02:00,120 --> 00:02:02,080 Speaker 3: there's several elements of that. We can talk about that 36 00:02:02,160 --> 00:02:06,840 Speaker 3: if you want. And also, you know, sleep is not 37 00:02:07,160 --> 00:02:10,720 Speaker 3: its own thing. Sleep is part of a whole system. 38 00:02:10,760 --> 00:02:13,160 Speaker 3: Our body is a whole system. So you got to 39 00:02:13,200 --> 00:02:19,200 Speaker 3: talk about proper foods, proper exercise, you know, stress reduction. 40 00:02:19,400 --> 00:02:21,639 Speaker 3: So those are the things that we really spend a 41 00:02:21,680 --> 00:02:22,440 Speaker 3: lot of time with. 42 00:02:23,360 --> 00:02:26,760 Speaker 2: So quick rundown, I mean, I think probably most people, 43 00:02:26,760 --> 00:02:28,800 Speaker 2: at least listeners of your podcasts are going to know 44 00:02:28,840 --> 00:02:31,400 Speaker 2: the basics of sleep hygiene. But for my audience, it's 45 00:02:31,440 --> 00:02:33,720 Speaker 2: maybe less familiar. Can you tell people what you mean 46 00:02:33,720 --> 00:02:33,960 Speaker 2: by that? 47 00:02:34,680 --> 00:02:38,160 Speaker 3: Sure? Absolutely, So some of the biggest things in sleep 48 00:02:38,240 --> 00:02:44,440 Speaker 3: hygiene mean number one setting a consistent sleep wake schedule. Okay, 49 00:02:44,840 --> 00:02:48,639 Speaker 3: so now when we talk about a sleep wake schedule, 50 00:02:49,040 --> 00:02:53,120 Speaker 3: generally people get tired or ready for bed around ten 51 00:02:53,240 --> 00:02:56,079 Speaker 3: pm or so based on their circadian rhythms and their 52 00:02:56,120 --> 00:03:01,560 Speaker 3: sleep pressure. And people wake up generally down six am ish, 53 00:03:01,639 --> 00:03:06,680 Speaker 3: give or take. And so the wake up time is 54 00:03:06,760 --> 00:03:10,360 Speaker 3: the most important part of a standardized schedule. And here's 55 00:03:10,400 --> 00:03:12,560 Speaker 3: why I say that, and I'll get into all the 56 00:03:12,600 --> 00:03:16,160 Speaker 3: sleep hyging stuff here one second. So when you wake 57 00:03:16,240 --> 00:03:19,560 Speaker 3: up is the time that sets your circadian rhythm. So 58 00:03:19,639 --> 00:03:22,200 Speaker 3: you want that wake up time to be consistent all 59 00:03:22,240 --> 00:03:25,080 Speaker 3: the time, so that you're setting a consistent rhythm. The 60 00:03:25,160 --> 00:03:28,680 Speaker 3: bedtime we say what we want to be consistent. However, 61 00:03:29,400 --> 00:03:31,880 Speaker 3: if it happens to be that you know, your normal 62 00:03:31,880 --> 00:03:35,360 Speaker 3: bedtime is ten pm and tonight you're just not tired yet, 63 00:03:35,840 --> 00:03:37,400 Speaker 3: we don't want you getting in bed because then you're 64 00:03:37,400 --> 00:03:40,040 Speaker 3: gonna lay there tossing and turning, full of anxiety. So 65 00:03:40,120 --> 00:03:42,720 Speaker 3: that's that's one of the things that we set. The 66 00:03:42,800 --> 00:03:45,480 Speaker 3: other basic rules for sleep hygiene. You want to have 67 00:03:45,640 --> 00:03:48,600 Speaker 3: a dark room, get those blackout curtains, make sure that 68 00:03:48,600 --> 00:03:51,640 Speaker 3: your room is as dark as possible. You want your 69 00:03:51,720 --> 00:03:55,280 Speaker 3: room to be quiet. If there's if you happen to 70 00:03:55,320 --> 00:03:58,760 Speaker 3: live near a busy street, or if there's external noises, 71 00:03:58,840 --> 00:04:01,440 Speaker 3: or maybe you have a noisy name. There's lots of 72 00:04:01,440 --> 00:04:04,400 Speaker 3: ways you can go about that, whether you talk about 73 00:04:04,480 --> 00:04:07,320 Speaker 3: just eliminating a thing that causes the noise, getting yourself 74 00:04:07,400 --> 00:04:10,800 Speaker 3: a white noise machine, using earplugs, there's lots of things 75 00:04:10,840 --> 00:04:14,920 Speaker 3: to do with that. And then temperature. Temperature is important 76 00:04:15,040 --> 00:04:18,240 Speaker 3: because if you're too hot or you're too cold, it's 77 00:04:18,279 --> 00:04:20,720 Speaker 3: going to be really hard to sleep. So those are 78 00:04:20,760 --> 00:04:22,479 Speaker 3: some of the real big basic ones. 79 00:04:23,279 --> 00:04:28,040 Speaker 2: Okay, how important would you say mattresses are for sleep hygiene? 80 00:04:29,279 --> 00:04:33,400 Speaker 3: Fantastic question. Yes, So this is an area where most 81 00:04:33,480 --> 00:04:39,080 Speaker 3: of us get an f And here's why I say that. 82 00:04:39,880 --> 00:04:43,600 Speaker 3: Ask yourself, when's the last time you bought the new mattress. 83 00:04:43,680 --> 00:04:46,680 Speaker 3: And if you're thinking and trying to remember, and you know, 84 00:04:46,800 --> 00:04:49,400 Speaker 3: let's see, it was twenty years ago when I moved 85 00:04:49,400 --> 00:04:53,719 Speaker 3: into this house. That's not good. Mattresses are typically good 86 00:04:53,880 --> 00:04:57,799 Speaker 3: for about eight to ten years. And it's also important 87 00:04:58,000 --> 00:05:00,440 Speaker 3: the type of mattress that you buy, because as it asked, 88 00:05:00,440 --> 00:05:03,360 Speaker 3: to match the type of sleeper that you are. Okay, 89 00:05:03,440 --> 00:05:06,280 Speaker 3: so you know, if you're a back sleeper, then you're 90 00:05:06,279 --> 00:05:08,320 Speaker 3: going to want something that's a little bit more firm 91 00:05:08,440 --> 00:05:10,880 Speaker 3: because you want to be able to have your spine 92 00:05:11,040 --> 00:05:14,880 Speaker 3: and your neck and everything aligned. If you're a side sleeper, 93 00:05:15,360 --> 00:05:18,080 Speaker 3: you may want to have something a little bit less 94 00:05:18,200 --> 00:05:20,960 Speaker 3: firm because you want to you don't want to have 95 00:05:21,040 --> 00:05:24,080 Speaker 3: pressure points where your side is hitting and then other 96 00:05:24,120 --> 00:05:26,440 Speaker 3: parts of your body you're not hitting, so it's a 97 00:05:26,440 --> 00:05:30,640 Speaker 3: little softer. The mattress will compensate for that. So you know, 98 00:05:31,320 --> 00:05:34,000 Speaker 3: it's a matter of really understanding what type of sleeper 99 00:05:34,040 --> 00:05:37,239 Speaker 3: you are. And then you know, we could get way 100 00:05:37,400 --> 00:05:39,919 Speaker 3: in the weeds of the different types of mattresses and 101 00:05:39,960 --> 00:05:41,880 Speaker 3: all that, and I'm having answer any questions you have. 102 00:05:42,279 --> 00:05:43,440 Speaker 4: Sure, Okay, awesome. 103 00:05:43,760 --> 00:05:46,719 Speaker 2: So and then let's say that somebody's done all of 104 00:05:46,760 --> 00:05:49,880 Speaker 2: those basic things, but now they're struggling. Let's start with 105 00:05:49,960 --> 00:05:52,960 Speaker 2: falling asleep. What are some of the basic things that 106 00:05:52,960 --> 00:05:55,640 Speaker 2: they would look at in order to say these might 107 00:05:55,680 --> 00:05:57,600 Speaker 2: be some of the issues that need to be adjusted. 108 00:05:58,920 --> 00:06:03,880 Speaker 3: Great, great, so let's start with the definition of insomnia. 109 00:06:04,640 --> 00:06:08,320 Speaker 3: Insomnia first off, can be acute, meaning it happens once 110 00:06:08,360 --> 00:06:11,320 Speaker 3: in a while, or it can be chronic, which means 111 00:06:11,320 --> 00:06:14,159 Speaker 3: it's happening more than three times a week for more 112 00:06:14,200 --> 00:06:20,800 Speaker 3: than three months. Excuse me. So insomnia is trouble falling asleep, 113 00:06:21,240 --> 00:06:24,719 Speaker 3: staying asleep, or waking too early, and you can be 114 00:06:24,839 --> 00:06:30,280 Speaker 3: one or more of all those. Now. Falling asleep is 115 00:06:30,400 --> 00:06:35,840 Speaker 3: generally something that we will see a lot of different people, 116 00:06:37,760 --> 00:06:42,120 Speaker 3: and there's no particular you know, you have to look 117 00:06:42,160 --> 00:06:44,640 Speaker 3: at each individual person as to why they're having that 118 00:06:44,720 --> 00:06:48,640 Speaker 3: trouble again, because we're looking at a holistic picture. But 119 00:06:49,680 --> 00:06:52,320 Speaker 3: I think the most important thing is that when people 120 00:06:52,400 --> 00:06:57,680 Speaker 3: have trouble falling asleep, their first inclination is, oh, let 121 00:06:57,720 --> 00:07:01,080 Speaker 3: me go take some quick fix thing to help me 122 00:07:01,160 --> 00:07:06,279 Speaker 3: fall asleep. Now, some people turn to a glass of wine. Well, 123 00:07:06,600 --> 00:07:10,120 Speaker 3: a glass of wine is indeed effective at helping you 124 00:07:10,200 --> 00:07:14,520 Speaker 3: fall asleep. The problem is it's also effective at waking 125 00:07:14,560 --> 00:07:16,880 Speaker 3: you in the middle of the night, so you're just 126 00:07:17,080 --> 00:07:19,400 Speaker 3: shifting your problem to a different time to the night. 127 00:07:19,920 --> 00:07:23,400 Speaker 3: So alcohol is not a good solution for sleep problems. 128 00:07:24,280 --> 00:07:26,840 Speaker 3: Another thing people run to do is they run to 129 00:07:26,880 --> 00:07:30,520 Speaker 3: the drug store and you know, I say, unfortunately, only 130 00:07:30,600 --> 00:07:34,000 Speaker 3: because they don't add education with it. People will buy 131 00:07:35,000 --> 00:07:38,280 Speaker 3: melatonin and they figure the more melatone I can get, 132 00:07:38,320 --> 00:07:41,200 Speaker 3: the better off I'm going to be. Problem is that's 133 00:07:41,240 --> 00:07:46,080 Speaker 3: completely false. Melatonin generally you don't need it because your 134 00:07:46,080 --> 00:07:52,240 Speaker 3: body produces melatonin. Melatonin is not a sleep aid. Melatonin 135 00:07:52,520 --> 00:07:56,720 Speaker 3: is a chemical that your body secretes to tell your 136 00:07:56,720 --> 00:08:00,440 Speaker 3: body that it's time to start winding down four sleep. 137 00:08:00,880 --> 00:08:03,800 Speaker 3: So you don't take a melatonin gummy and then fall asleep. 138 00:08:03,840 --> 00:08:07,400 Speaker 3: That's just not the way melotone works. The proper amount 139 00:08:07,400 --> 00:08:12,960 Speaker 3: of melatonin is point one milligrams to three milligrams. When 140 00:08:13,000 --> 00:08:14,400 Speaker 3: you go to the drug store, what do you find? 141 00:08:14,440 --> 00:08:17,800 Speaker 3: You find five, ten, you know, all sorts of crazy numbers. 142 00:08:18,120 --> 00:08:21,160 Speaker 3: And if you take too much melatonin, it's actually going 143 00:08:21,240 --> 00:08:23,520 Speaker 3: to work in reverse and it's going to make you 144 00:08:23,680 --> 00:08:28,840 Speaker 3: groggy the next day and fog rain fog. So it's 145 00:08:28,920 --> 00:08:32,560 Speaker 3: really important to understand if you're jumping to some sort 146 00:08:32,559 --> 00:08:36,360 Speaker 3: of supplement or something as your first line of defense, 147 00:08:36,920 --> 00:08:38,160 Speaker 3: you may want to rethink that. 148 00:08:38,559 --> 00:08:38,719 Speaker 4: Right. 149 00:08:38,960 --> 00:08:41,400 Speaker 2: Well, So what are some of the underlying causes for 150 00:08:41,520 --> 00:08:44,760 Speaker 2: why people might struggle to fall asleep specifically. 151 00:08:44,679 --> 00:08:49,160 Speaker 3: M okay, So anxiety is one of the biggest things 152 00:08:49,160 --> 00:08:52,920 Speaker 3: out there now. You can imagine if you are maybe 153 00:08:52,960 --> 00:08:57,120 Speaker 3: dealing with a marital problem, or maybe you just got 154 00:08:57,160 --> 00:08:59,920 Speaker 3: fired from your job, or maybe your kid is having 155 00:09:00,200 --> 00:09:03,200 Speaker 3: trouble with something in school, whatever it may be. All 156 00:09:03,280 --> 00:09:06,880 Speaker 3: these things are stressors that cause anxiety. So when we 157 00:09:06,920 --> 00:09:10,760 Speaker 3: go to lie down to sleep, our mind is just 158 00:09:10,960 --> 00:09:13,240 Speaker 3: racing with all of these Oh my god, I got 159 00:09:13,240 --> 00:09:15,200 Speaker 3: to worry about this, and I got to worry about that, niah. 160 00:09:15,559 --> 00:09:18,959 Speaker 3: So that's typically the primary thing, and you're going to 161 00:09:19,040 --> 00:09:22,160 Speaker 3: see that a lot with acute insomnia, so the one 162 00:09:22,200 --> 00:09:27,720 Speaker 3: off type of things. When it gets to chronic insomnia, 163 00:09:27,840 --> 00:09:31,880 Speaker 3: it could be that there's this issue, whatever it is, 164 00:09:31,960 --> 00:09:34,959 Speaker 3: has been going on for a long time. It could 165 00:09:35,000 --> 00:09:38,760 Speaker 3: be that you're simply not sleepy. You're going to bed 166 00:09:38,840 --> 00:09:41,440 Speaker 3: too early and your body isn't ready to go to 167 00:09:41,480 --> 00:09:46,280 Speaker 3: bed yet. And our sleep patterns change as we age, 168 00:09:46,720 --> 00:09:51,600 Speaker 3: so it's constantly changing. A newborn is different from a toddlers, 169 00:09:51,640 --> 00:09:54,120 Speaker 3: different from a teenager, is different from an adult, is 170 00:09:54,160 --> 00:09:57,880 Speaker 3: different from someone once they hit sort of their sixties 171 00:09:57,920 --> 00:10:01,560 Speaker 3: and above, it changes. So so we really again have 172 00:10:01,640 --> 00:10:04,480 Speaker 3: to look at the individual patient to know what's happening. 173 00:10:04,800 --> 00:10:05,319 Speaker 4: Yeah. 174 00:10:05,400 --> 00:10:07,240 Speaker 2: So, and it's interesting that you mentioned a lot of 175 00:10:07,240 --> 00:10:11,040 Speaker 2: times the anxiety makes your mind race. I feel like culturally, 176 00:10:11,240 --> 00:10:14,360 Speaker 2: we have a tendency to keep ourselves so busy that 177 00:10:14,440 --> 00:10:16,800 Speaker 2: we don't have time to stop and think about all 178 00:10:16,840 --> 00:10:18,840 Speaker 2: the little problems that are running in the background, like 179 00:10:18,840 --> 00:10:21,240 Speaker 2: the tabs open on our computer screen. And then as 180 00:10:21,240 --> 00:10:23,880 Speaker 2: soon as you are quiet for a minute, whether it's 181 00:10:24,040 --> 00:10:25,600 Speaker 2: when you're trying to go to sleep or when you're 182 00:10:25,600 --> 00:10:29,120 Speaker 2: trying to meditate or whatever, now suddenly they have their 183 00:10:29,120 --> 00:10:31,000 Speaker 2: moment and they all kind of rush to the surface. 184 00:10:31,360 --> 00:10:34,600 Speaker 2: What are some strategies that you might recommend for people, 185 00:10:34,679 --> 00:10:36,320 Speaker 2: especially if this is a chronic thing. If it's a 186 00:10:36,320 --> 00:10:39,040 Speaker 2: one off, you know, that's one thing, But if they're 187 00:10:39,160 --> 00:10:41,320 Speaker 2: constantly noticing that when they go to bed they have 188 00:10:41,360 --> 00:10:44,320 Speaker 2: this rush of thoughts, what's some recommendations to handle that? 189 00:10:45,320 --> 00:10:49,760 Speaker 3: Sure? Sure, And there's several different things out there. Some 190 00:10:49,840 --> 00:10:52,520 Speaker 3: of them work for some people, others work for other people. 191 00:10:52,640 --> 00:10:56,000 Speaker 3: So it's important to have different things available to you. 192 00:10:56,200 --> 00:11:01,640 Speaker 3: But number one anxiety is worry about things in the future. 193 00:11:02,080 --> 00:11:05,240 Speaker 3: So the number one thing is if you can solve 194 00:11:05,280 --> 00:11:08,120 Speaker 3: the problem that's causing the anxiety, then the anxiety goes away. 195 00:11:08,160 --> 00:11:10,000 Speaker 3: You don't even have to worry about it. But that's 196 00:11:10,000 --> 00:11:13,280 Speaker 3: not always, you know, possible. So the second thing we 197 00:11:13,320 --> 00:11:15,840 Speaker 3: do is we say, you know, the reason that the 198 00:11:16,000 --> 00:11:20,280 Speaker 3: mind is ruminating on this thing and constantly, you know, 199 00:11:20,400 --> 00:11:23,640 Speaker 3: keeping it alive, is because it doesn't want to forget 200 00:11:23,640 --> 00:11:26,320 Speaker 3: that it's got to deal with this thing. So an 201 00:11:26,320 --> 00:11:28,360 Speaker 3: easy way to deal with that is to keep a 202 00:11:28,400 --> 00:11:31,920 Speaker 3: little journal by your bed, and just before you get 203 00:11:31,960 --> 00:11:36,000 Speaker 3: into bed, you write down, just little bullet points the 204 00:11:36,040 --> 00:11:39,839 Speaker 3: things that are you know, ruminating, that are rushing through 205 00:11:39,840 --> 00:11:44,079 Speaker 3: your mind. And oftentimes by putting that down in writing, 206 00:11:44,200 --> 00:11:46,520 Speaker 3: it says to your brain, okay, we're going to pick 207 00:11:46,559 --> 00:11:48,880 Speaker 3: this up in the morning. We can start worrying again 208 00:11:48,960 --> 00:11:51,440 Speaker 3: as soon as the light comes out, but right now 209 00:11:51,520 --> 00:11:54,640 Speaker 3: it's bedtime, I'm not going to forget breaking it down, 210 00:11:55,240 --> 00:11:58,720 Speaker 3: And oftentimes that will work for people. So that's that's 211 00:11:58,800 --> 00:12:04,160 Speaker 3: one thing. Other things that people can do are exercises, 212 00:12:04,800 --> 00:12:07,880 Speaker 3: and there's a whole range of them. When they are 213 00:12:08,559 --> 00:12:10,520 Speaker 3: you know, let's say you lay down to go to 214 00:12:10,559 --> 00:12:14,319 Speaker 3: sleep and your mind is still just racing and it's 215 00:12:14,360 --> 00:12:19,480 Speaker 3: worrying about this one thing. Well, a simple exercise I'll 216 00:12:19,480 --> 00:12:23,480 Speaker 3: give you, you know, an example here is based on 217 00:12:23,800 --> 00:12:27,520 Speaker 3: the alphabet, because everybody knows the alphabet pretty easily. And 218 00:12:27,880 --> 00:12:30,120 Speaker 3: one of the things you can do is you can say, okay, 219 00:12:30,160 --> 00:12:32,600 Speaker 3: I recognize that my mind is racing on this thing 220 00:12:32,679 --> 00:12:36,920 Speaker 3: and I got to break this cycle. So the working 221 00:12:37,040 --> 00:12:40,640 Speaker 3: memory part of your brain is currently filled with that 222 00:12:40,800 --> 00:12:44,320 Speaker 3: anxious thought. So if we can go and we can 223 00:12:44,800 --> 00:12:47,760 Speaker 3: over attack the working memory with something else, then we 224 00:12:48,040 --> 00:12:50,480 Speaker 3: block the ability for that anxious thought to be in 225 00:12:50,520 --> 00:12:54,079 Speaker 3: there because there's only so much space. So the alphabet 226 00:12:54,080 --> 00:12:58,080 Speaker 3: method is if you take the alphabet and you don't 227 00:12:58,160 --> 00:13:01,080 Speaker 3: have to start from A, but you can start from A, 228 00:13:01,160 --> 00:13:04,400 Speaker 3: and you can say, okay, let me think of all 229 00:13:04,440 --> 00:13:07,960 Speaker 3: the things that I might find in my house or 230 00:13:08,000 --> 00:13:11,200 Speaker 3: in my kitchen that start with a letter A, and 231 00:13:11,240 --> 00:13:13,960 Speaker 3: then you start in your mind scanning your house. Well, 232 00:13:14,040 --> 00:13:17,600 Speaker 3: let's see, I've got an armchair, I've got an apple, 233 00:13:18,120 --> 00:13:21,559 Speaker 3: I've got a upricot, and you literally try and think 234 00:13:21,559 --> 00:13:24,040 Speaker 3: of it. But when you're doing that, you are completely 235 00:13:24,120 --> 00:13:27,840 Speaker 3: taxing your working memory, and the anxious thought can't be 236 00:13:27,920 --> 00:13:30,800 Speaker 3: in there right, And then that can help you fall asleep, 237 00:13:30,920 --> 00:13:33,240 Speaker 3: and then there's lots of other exercises like that. 238 00:13:33,520 --> 00:13:35,560 Speaker 2: Sure, so it's like the equivalent of more or less 239 00:13:35,600 --> 00:13:38,120 Speaker 2: counting sheep, except it's a little bit more interesting, so 240 00:13:38,160 --> 00:13:39,960 Speaker 2: it'll distract you slightly more. 241 00:13:40,800 --> 00:13:41,120 Speaker 4: Got it? 242 00:13:41,200 --> 00:13:43,800 Speaker 3: And hey, you may have a sheep in your house. 243 00:13:43,559 --> 00:13:47,559 Speaker 4: And alphabet you can say the sheep. 244 00:13:48,679 --> 00:13:52,160 Speaker 2: What to what extent do you find that caffeine plays 245 00:13:52,200 --> 00:13:54,600 Speaker 2: a role in inability. 246 00:13:53,960 --> 00:13:55,880 Speaker 4: To fall asleep? How often is that the case? And 247 00:13:55,920 --> 00:13:57,120 Speaker 4: how does somebody know that? That's then? 248 00:13:57,960 --> 00:14:00,319 Speaker 3: Yeah, and that's an important one as well. Well, it's 249 00:14:00,320 --> 00:14:04,360 Speaker 3: a great question. So caffeine has a half life of 250 00:14:04,440 --> 00:14:07,160 Speaker 3: about six hours, and what that means is that it's 251 00:14:07,640 --> 00:14:11,400 Speaker 3: within six hours half of the amount of caffeine in 252 00:14:11,440 --> 00:14:15,480 Speaker 3: your body will be processed and expelled. And what I 253 00:14:15,520 --> 00:14:19,560 Speaker 3: tell people is, you know, caffeine is fine if you 254 00:14:19,640 --> 00:14:22,280 Speaker 3: have a cup or two of coffee in the morning 255 00:14:22,400 --> 00:14:25,720 Speaker 3: or something like that. If they're really ingesting a tremendous 256 00:14:25,760 --> 00:14:28,240 Speaker 3: amount of caffeine because they're living off of these energy 257 00:14:28,320 --> 00:14:31,960 Speaker 3: drinks or caffeine pills or whatever, it's more important to 258 00:14:32,080 --> 00:14:35,560 Speaker 3: fixiate underlying problem as to why you're needing all that caffeine. 259 00:14:36,080 --> 00:14:38,600 Speaker 3: And I have a saying that I'd like to use, 260 00:14:38,680 --> 00:14:41,960 Speaker 3: which is when the day is half it's time for decafe. 261 00:14:42,400 --> 00:14:46,240 Speaker 3: So basically, you know, by now really two pm at 262 00:14:46,280 --> 00:14:48,680 Speaker 3: the latest, you should not be having any more caffeine 263 00:14:48,680 --> 00:14:51,400 Speaker 3: because you need to give your body time to process 264 00:14:51,440 --> 00:14:52,120 Speaker 3: all that's in there. 265 00:14:52,360 --> 00:14:53,760 Speaker 4: You make sure you get rid of all of it. 266 00:14:53,880 --> 00:14:56,200 Speaker 2: Yeah, and there are occasionally people are a little slower 267 00:14:56,240 --> 00:15:00,480 Speaker 2: in terms of metabolizing too, So there's variation. Right, some 268 00:15:00,520 --> 00:15:02,720 Speaker 2: people are more reactive than others and have to be 269 00:15:02,720 --> 00:15:06,880 Speaker 2: more careful. Okay, sleep apnea, So how do people know 270 00:15:07,080 --> 00:15:10,520 Speaker 2: when this is kind of their underlying issue? What are 271 00:15:10,560 --> 00:15:15,000 Speaker 2: some of the initial awarenesses? And then what do they 272 00:15:15,040 --> 00:15:17,280 Speaker 2: do in terms of investigation because sleep studies can be 273 00:15:17,280 --> 00:15:18,080 Speaker 2: a little difficult. 274 00:15:18,800 --> 00:15:24,600 Speaker 3: Yeah, yeah, yeah, So this one has there's a lot 275 00:15:24,640 --> 00:15:27,280 Speaker 3: of information out there about this, and here's the basics. 276 00:15:28,480 --> 00:15:32,160 Speaker 3: When we talk about sleep apnea, there's basically two types. 277 00:15:32,200 --> 00:15:35,720 Speaker 3: There's obstructive sleep apnea and central sleep apnea. The most 278 00:15:35,720 --> 00:15:39,960 Speaker 3: common one that we hear about is obstructive sleep apnia 279 00:15:40,000 --> 00:15:43,360 Speaker 3: because central sleep apnea is related to the way your 280 00:15:43,400 --> 00:15:47,840 Speaker 3: nerves are sending signals. That's not as common obstructive sleep apnea. 281 00:15:48,160 --> 00:15:51,080 Speaker 3: Is very common, and why is it common and how 282 00:15:51,160 --> 00:15:55,040 Speaker 3: do you know about it? Obstructive sleep apnea basically means 283 00:15:55,160 --> 00:15:57,320 Speaker 3: that something is happening when you lay down to go 284 00:15:57,360 --> 00:16:01,400 Speaker 3: to bed where your airway is getting closed off, and 285 00:16:01,480 --> 00:16:03,520 Speaker 3: so when you try to breathe in the air is 286 00:16:03,560 --> 00:16:07,080 Speaker 3: not getting in. Now, typically what that means is that 287 00:16:07,240 --> 00:16:10,480 Speaker 3: your tongue kind of slides back down into your throat. 288 00:16:11,080 --> 00:16:14,000 Speaker 3: If you happen to be carrying extra weight on your body, 289 00:16:14,040 --> 00:16:18,480 Speaker 3: that can be you know, adding to the areas all 290 00:16:18,520 --> 00:16:23,920 Speaker 3: around your throat where you're breathing. Happens you're breathing, to know, 291 00:16:24,000 --> 00:16:26,840 Speaker 3: your trichea and the things around that can get kind 292 00:16:26,840 --> 00:16:30,520 Speaker 3: of crushed or collapse. So, especially if you're a back sleeper, 293 00:16:30,880 --> 00:16:33,600 Speaker 3: all the gravity is pulling all this stuff down to 294 00:16:34,000 --> 00:16:37,760 Speaker 3: block you. But the interesting thing is most people with 295 00:16:37,800 --> 00:16:41,040 Speaker 3: instructive sleep appenia don't know they have it because they're 296 00:16:41,080 --> 00:16:44,320 Speaker 3: asleep when this is happening. Now, if they were to 297 00:16:44,400 --> 00:16:49,480 Speaker 3: film themselves, what they would see happening is probably they're 298 00:16:49,480 --> 00:16:52,480 Speaker 3: going to be snoring a lot because they've got that 299 00:16:52,520 --> 00:16:56,040 Speaker 3: blocked airway and they're going to find throughout the night. 300 00:16:56,720 --> 00:16:59,200 Speaker 3: Depending on how severe the appnia, is that they will 301 00:16:59,240 --> 00:17:02,080 Speaker 3: be gasping for air, so they will they will snore it. 302 00:17:02,120 --> 00:17:04,840 Speaker 3: Then they'll stop and be totally silent because their body's 303 00:17:04,840 --> 00:17:07,120 Speaker 3: getting nowhere, and then all of a sudden, they'll get 304 00:17:07,119 --> 00:17:11,560 Speaker 3: this huge, you know, gasp of air because they need 305 00:17:11,680 --> 00:17:14,000 Speaker 3: to breathe. So how do you know whether you have 306 00:17:14,040 --> 00:17:18,040 Speaker 3: sleep apnea? Number one? If you're sleeping with a bed partner, 307 00:17:18,119 --> 00:17:20,800 Speaker 3: that person will probably say to you, oh my god, 308 00:17:20,800 --> 00:17:23,560 Speaker 3: do you snore so much? I can't stand it anymore. 309 00:17:23,560 --> 00:17:26,640 Speaker 3: We got to fix this. Or they'll say you were 310 00:17:26,720 --> 00:17:30,199 Speaker 3: gasping for air all night and you'll say, what are 311 00:17:30,200 --> 00:17:32,199 Speaker 3: you talking about? I was fine because you had no 312 00:17:32,280 --> 00:17:34,760 Speaker 3: idea what was happening. But that that's a good sign 313 00:17:34,840 --> 00:17:37,880 Speaker 3: you should be tested. The second thing, if you don't 314 00:17:38,000 --> 00:17:41,000 Speaker 3: have a bed partner, you're sleeping by yourself. If you 315 00:17:41,080 --> 00:17:45,480 Speaker 3: find yourself constantly sleepy and dragging through the day even 316 00:17:45,480 --> 00:17:48,399 Speaker 3: though you've gotten the amount of sleep that you wanted 317 00:17:48,440 --> 00:17:51,880 Speaker 3: to get, that's a sign that you may have sleep apnea. 318 00:17:52,440 --> 00:17:55,040 Speaker 3: And then there's some other common signs. I actually have 319 00:17:55,160 --> 00:17:59,760 Speaker 3: some videos about this up on my YouTube channel where 320 00:17:59,800 --> 00:18:03,080 Speaker 3: you and kind of get a pretty good self diagnosis, 321 00:18:03,160 --> 00:18:05,479 Speaker 3: and it has to do with the shape of your face. 322 00:18:06,040 --> 00:18:11,200 Speaker 3: Typically people who have a smaller oral cavity or more 323 00:18:11,240 --> 00:18:16,520 Speaker 3: weight around them, those are signs that you're going to 324 00:18:16,560 --> 00:18:21,080 Speaker 3: have a harder time getting air in. So there's you know, 325 00:18:21,160 --> 00:18:25,040 Speaker 3: there's some little tests and tricks and things you can do. 326 00:18:26,560 --> 00:18:30,080 Speaker 3: Now if you suspect that you have sleep apnea, it's 327 00:18:30,320 --> 00:18:34,800 Speaker 3: very important that you get that checked. Why because sleep 328 00:18:34,840 --> 00:18:38,520 Speaker 3: apnea puts a tremendous strain on your heart and literally 329 00:18:38,560 --> 00:18:43,520 Speaker 3: shortens your life. People can actually have a heart attack 330 00:18:43,560 --> 00:18:46,120 Speaker 3: in the middle of the night because of sleep apnea 331 00:18:46,680 --> 00:18:49,560 Speaker 3: over time, weakening the heart muscle and then they're not 332 00:18:49,600 --> 00:18:53,440 Speaker 3: getting air. So it's something that really needs to be treated. 333 00:18:54,160 --> 00:18:56,679 Speaker 3: And the way you find out is it used to 334 00:18:56,720 --> 00:18:59,320 Speaker 3: be that you would have to schedule a sleep study 335 00:18:59,359 --> 00:19:01,920 Speaker 3: and go into a doctor's office and spend the night 336 00:19:01,960 --> 00:19:03,840 Speaker 3: and get hooked up to all these wires and you 337 00:19:03,880 --> 00:19:06,960 Speaker 3: could never get on the schedule. Nowadays, we have home 338 00:19:06,960 --> 00:19:11,240 Speaker 3: sleep apnea testing and there's multiple different versions of that, 339 00:19:11,280 --> 00:19:14,120 Speaker 3: and you can contact your sleep doctor and they can 340 00:19:14,160 --> 00:19:16,800 Speaker 3: set you up with a home test. It's something some 341 00:19:16,880 --> 00:19:18,680 Speaker 3: of them look like a little watch that you air 342 00:19:18,760 --> 00:19:21,240 Speaker 3: and has a little thing on your finger a little sensor. 343 00:19:22,080 --> 00:19:24,080 Speaker 3: Some of them are just a sensor on your finger. 344 00:19:24,280 --> 00:19:27,160 Speaker 3: There's different types, and you do it at home one 345 00:19:27,280 --> 00:19:29,640 Speaker 3: night and you get a pretty good idea of whether 346 00:19:29,720 --> 00:19:30,879 Speaker 3: or not you've got sleep at you. 347 00:19:31,440 --> 00:19:34,080 Speaker 2: Yeah, and so there's some apps out there too, right 348 00:19:34,280 --> 00:19:36,840 Speaker 2: that will help to test that. Is that what those 349 00:19:36,880 --> 00:19:39,120 Speaker 2: are usually set up with or are those separate from 350 00:19:39,160 --> 00:19:40,719 Speaker 2: what the sleep doctor would prescribe? 351 00:19:41,640 --> 00:19:46,119 Speaker 3: So the sleep the home sleep apnea test can be 352 00:19:46,280 --> 00:19:49,280 Speaker 3: tied to an app because that's how it sends the 353 00:19:49,320 --> 00:19:52,480 Speaker 3: info to the people to read it. If you're talking 354 00:19:52,480 --> 00:19:56,240 Speaker 3: about just a like an off the shelf app that 355 00:19:56,320 --> 00:19:58,919 Speaker 3: you might find in the app store, and it's just 356 00:19:59,119 --> 00:20:03,959 Speaker 3: an app that you turn on, probably not realistic. 357 00:20:03,680 --> 00:20:06,560 Speaker 2: Right, But what about the ones that have sensors that 358 00:20:06,560 --> 00:20:09,159 Speaker 2: are attached to them? Can you buy an app that 359 00:20:09,200 --> 00:20:12,080 Speaker 2: will also connect to some of the similar sensors that 360 00:20:12,119 --> 00:20:14,399 Speaker 2: the doctors might prescribe. Can somebody just do this on 361 00:20:14,440 --> 00:20:16,160 Speaker 2: their own or do you have to have a prescription? 362 00:20:17,160 --> 00:20:24,400 Speaker 3: So technically, in order to get access to the approved 363 00:20:24,680 --> 00:20:28,880 Speaker 3: tests that are scientifically validated, it's going to require a 364 00:20:29,200 --> 00:20:33,280 Speaker 3: prescription from a doctor. If you're buying something off the 365 00:20:33,280 --> 00:20:36,720 Speaker 3: internet or whatever. Who knows what you're getting. Who knows 366 00:20:36,760 --> 00:20:41,280 Speaker 3: who those sensors are? Right, you know, it's wild west 367 00:20:41,320 --> 00:20:41,680 Speaker 3: out there. 368 00:20:42,000 --> 00:20:42,400 Speaker 1: Yeah. 369 00:20:42,480 --> 00:20:45,600 Speaker 2: So for somebody that has a diagnosis of sleep apnea 370 00:20:45,760 --> 00:20:48,040 Speaker 2: but they can't tolerate a CPAP, which is something I 371 00:20:48,080 --> 00:20:52,440 Speaker 2: hear a lot, So what other alternatives are there out there? 372 00:20:52,520 --> 00:20:54,919 Speaker 2: Is it just a matter of calibration? What do you 373 00:20:54,960 --> 00:20:57,040 Speaker 2: say for somebody who finds themselves in that situation? 374 00:20:57,960 --> 00:21:00,560 Speaker 3: Yeah, and that is a very common issue, you you know, 375 00:21:00,840 --> 00:21:05,720 Speaker 3: it's the latest data that I read is between fifty 376 00:21:05,840 --> 00:21:10,159 Speaker 3: to seventy five percent of people who are diagnosed with 377 00:21:10,320 --> 00:21:13,959 Speaker 3: sleep apnea and are given a sepath don't use it 378 00:21:14,080 --> 00:21:15,880 Speaker 3: or use it for about a week and then don't 379 00:21:15,960 --> 00:21:22,800 Speaker 3: use it. Ent Wow, it's a tremendous, tremendous problem. So 380 00:21:23,119 --> 00:21:25,960 Speaker 3: what are the options? There are options, and the options 381 00:21:26,000 --> 00:21:30,720 Speaker 3: depend on how severe the sleep apnea is. So number one, 382 00:21:31,320 --> 00:21:36,680 Speaker 3: if you have mild sleep apnea, mild to moderate. One 383 00:21:36,720 --> 00:21:39,320 Speaker 3: of the things that I've talked to people about is well, 384 00:21:39,560 --> 00:21:42,040 Speaker 3: are you a back sleeper? And many of them are, 385 00:21:42,280 --> 00:21:45,040 Speaker 3: And if you're a backsleeper, you can buy this is 386 00:21:45,040 --> 00:21:47,240 Speaker 3: something you buy off of Amazon or something. It's a 387 00:21:47,280 --> 00:21:49,920 Speaker 3: positional device which is a little vest that you wear 388 00:21:50,000 --> 00:21:53,760 Speaker 3: that has a big bulky phone piece in the back, 389 00:21:53,840 --> 00:21:55,800 Speaker 3: So you can't buy I Interact. You have to lie 390 00:21:55,800 --> 00:21:59,320 Speaker 3: in your side, and that can be effective in some cases. 391 00:21:59,840 --> 00:22:04,480 Speaker 3: There's mandipular advancement devices, which is basically a fancy name 392 00:22:04,560 --> 00:22:07,760 Speaker 3: for a piece that you put in your mouth that 393 00:22:08,560 --> 00:22:12,800 Speaker 3: a dentist would make for you. Certain dentists are trained 394 00:22:12,880 --> 00:22:16,320 Speaker 3: and able to make them, and it pulls your lower 395 00:22:16,440 --> 00:22:20,040 Speaker 3: jaw forward slightly during the night, so it helps keep 396 00:22:20,080 --> 00:22:23,520 Speaker 3: the airway open. So that's an alternative that doesn't require 397 00:22:23,560 --> 00:22:29,800 Speaker 3: a seapap. There's a lot of other lesser known devices 398 00:22:29,840 --> 00:22:35,960 Speaker 3: out there where a seapap stands for continuous positive airway pressure, 399 00:22:36,320 --> 00:22:40,960 Speaker 3: so it's pushing air in to keep the airway open. 400 00:22:41,320 --> 00:22:45,760 Speaker 3: There's one that works in the reverse that suctions and 401 00:22:46,520 --> 00:22:49,800 Speaker 3: through the suction it keeps the airway open. Not as 402 00:22:49,840 --> 00:22:55,080 Speaker 3: commonly found. Then there's if you happen to be someone 403 00:22:55,119 --> 00:22:58,440 Speaker 3: who is carrying a lot of extra weight. Now they're 404 00:22:58,480 --> 00:23:01,200 Speaker 3: even starting to use some of the he's golp one 405 00:23:01,600 --> 00:23:04,479 Speaker 3: drugs to help you reduce your weight. And then if 406 00:23:04,520 --> 00:23:08,639 Speaker 3: you can reduce your weight, then yeah, you don't have 407 00:23:08,680 --> 00:23:12,560 Speaker 3: the apnea problem. Anymore. So, Again, it's person specific, but 408 00:23:12,800 --> 00:23:15,480 Speaker 3: there's a lot of choices out there, but the CEPEFS 409 00:23:15,560 --> 00:23:17,360 Speaker 3: still today is the gold standard. 410 00:23:18,000 --> 00:23:21,239 Speaker 2: Ye for somebody that does not have sleep apnea, but 411 00:23:21,240 --> 00:23:23,159 Speaker 2: they are struggling with waking up in the middle of 412 00:23:23,200 --> 00:23:25,199 Speaker 2: the night, I often hear between one and three in 413 00:23:25,240 --> 00:23:27,360 Speaker 2: the morning. What's often happening in that situation? 414 00:23:28,440 --> 00:23:32,919 Speaker 3: Okay, Yeah, that's another big one. I would have to 415 00:23:32,920 --> 00:23:37,760 Speaker 3: say probably seventy five percent of my clients when they 416 00:23:37,760 --> 00:23:39,800 Speaker 3: come to me, I already know what they're going to say. 417 00:23:39,920 --> 00:23:41,840 Speaker 3: I wake up every morning at three am and I 418 00:23:41,880 --> 00:23:45,120 Speaker 3: can't get back to bed. Okay, so what's going on there? 419 00:23:45,320 --> 00:23:48,480 Speaker 3: So there's a lot of things that could be going on. 420 00:23:49,680 --> 00:23:53,679 Speaker 3: Number One, they could have sleep apnea and they're not 421 00:23:53,720 --> 00:23:56,679 Speaker 3: aware of it, and then they get this apnic event 422 00:23:56,760 --> 00:23:58,639 Speaker 3: and they take the big breath and it kind of 423 00:23:58,720 --> 00:24:01,400 Speaker 3: jolts them awake. I bet that can wake them up. 424 00:24:01,920 --> 00:24:05,240 Speaker 3: Number Two, they can have the anxiety that's going on 425 00:24:06,240 --> 00:24:08,920 Speaker 3: and then it just it's bothering them so much and 426 00:24:09,320 --> 00:24:12,719 Speaker 3: they wake up. There could be things. I've had some 427 00:24:12,720 --> 00:24:15,720 Speaker 3: people where, well, my dog jumps on my bed every 428 00:24:15,760 --> 00:24:18,480 Speaker 3: morning because he wants to go out, or my cat, 429 00:24:18,600 --> 00:24:21,000 Speaker 3: will you know, walk across my head, or my kid 430 00:24:21,040 --> 00:24:24,520 Speaker 3: comes into my room. Those are things that happen. But 431 00:24:24,600 --> 00:24:28,760 Speaker 3: still the question, well, why three am, Why is that happening. Well, 432 00:24:28,760 --> 00:24:32,639 Speaker 3: here's what's going on. We talked about your circadian rhythm. 433 00:24:32,680 --> 00:24:34,760 Speaker 3: We talked about the fact you have sleep pressure that 434 00:24:35,119 --> 00:24:37,520 Speaker 3: helps you you know, builds during the day, so night 435 00:24:37,600 --> 00:24:40,800 Speaker 3: time to put you to sleep, and when you fall asleep, 436 00:24:41,040 --> 00:24:45,200 Speaker 3: you start to go into sleep cycles. A sleep cycle 437 00:24:45,480 --> 00:24:49,800 Speaker 3: is stage one sleep, which is kind of getting sleepy. 438 00:24:50,400 --> 00:24:54,159 Speaker 3: Stage two is a little bit deeper. Stage three is 439 00:24:54,200 --> 00:24:58,520 Speaker 3: your deep sleep, where your memory consolidates and your brain 440 00:24:58,640 --> 00:25:01,359 Speaker 3: clears out all the things that needs to clear out. 441 00:25:01,880 --> 00:25:06,640 Speaker 3: And then there's stage four for rem sleep. So your 442 00:25:06,680 --> 00:25:10,240 Speaker 3: body cycles through stage one, two, three, four every ninety 443 00:25:10,240 --> 00:25:14,440 Speaker 3: to one hundred and twenty minutes until about three amish, 444 00:25:15,119 --> 00:25:17,840 Speaker 3: and then it finishes the deeper sleep and then it 445 00:25:17,920 --> 00:25:20,920 Speaker 3: focuses on stage one in stage two sleep, so your 446 00:25:20,960 --> 00:25:24,399 Speaker 3: body has naturally moved you to lighter stages of sleep. 447 00:25:24,640 --> 00:25:29,280 Speaker 3: And then any little thing hot flashes is another big one. 448 00:25:29,320 --> 00:25:32,160 Speaker 3: Any of these things wake you up. So that's why 449 00:25:32,200 --> 00:25:34,640 Speaker 3: you might wake at three am, and most people wake 450 00:25:34,680 --> 00:25:37,560 Speaker 3: at three am and they're up for a minute, a 451 00:25:37,600 --> 00:25:39,560 Speaker 3: couple of minutes, and they fall back to sleep, And 452 00:25:39,600 --> 00:25:41,840 Speaker 3: it's just it's a natural part of our sleeping pedal. 453 00:25:42,280 --> 00:25:45,120 Speaker 2: Right, And in that latter part of the night, you're 454 00:25:45,160 --> 00:25:48,080 Speaker 2: also getting rem during that time too, right or is 455 00:25:48,080 --> 00:25:48,960 Speaker 2: it just one and two? 456 00:25:50,080 --> 00:25:53,440 Speaker 3: Generally it's just one in two. Now, everybody is different, 457 00:25:53,520 --> 00:25:56,760 Speaker 3: and there's there's not just you know, rem sleep typically 458 00:25:56,800 --> 00:25:59,800 Speaker 3: is where we dream, but dreaming is different from night 459 00:26:00,680 --> 00:26:02,760 Speaker 3: different from night terrors. You know, there's a lot of 460 00:26:02,840 --> 00:26:04,360 Speaker 3: other things that can be going on. 461 00:26:04,640 --> 00:26:07,760 Speaker 2: Sure, Okay, So and if somebody is struggling, like with 462 00:26:07,920 --> 00:26:11,560 Speaker 2: staying asleep deeper, like if they're lighter during that time, 463 00:26:11,600 --> 00:26:13,960 Speaker 2: but there it's easier for them to wake up, they're 464 00:26:14,000 --> 00:26:15,280 Speaker 2: a little bit more disturbed. 465 00:26:16,000 --> 00:26:17,879 Speaker 4: Why might they not go right. 466 00:26:17,760 --> 00:26:21,239 Speaker 2: Back to sleep versus somebody who does what kinds of 467 00:26:21,280 --> 00:26:22,640 Speaker 2: things might need to be corrected? 468 00:26:23,600 --> 00:26:27,000 Speaker 3: Yeah, So typically in that case, what you see is 469 00:26:27,040 --> 00:26:30,600 Speaker 3: someone who has fragmented sleep. And what does that mean. 470 00:26:31,200 --> 00:26:35,119 Speaker 3: What it means is because we have electric lights that 471 00:26:35,200 --> 00:26:37,359 Speaker 3: allow us to stay up as long as we want, 472 00:26:37,720 --> 00:26:41,840 Speaker 3: because we have activities that keep us awake. We wanted 473 00:26:41,880 --> 00:26:43,920 Speaker 3: to go out to dinner with friends, we stayed out late, 474 00:26:44,040 --> 00:26:46,600 Speaker 3: we saw a late show where maybe I work a 475 00:26:46,680 --> 00:26:49,880 Speaker 3: late shift, or any of these things. There's all these 476 00:26:49,960 --> 00:26:54,320 Speaker 3: things that interrupt our traditional circadian rhythm, which is guided 477 00:26:54,359 --> 00:26:57,240 Speaker 3: by sun up sundown, by the natural light. 478 00:26:57,000 --> 00:26:57,119 Speaker 2: Right. 479 00:26:57,400 --> 00:27:00,080 Speaker 3: And so when we start to do these things this 480 00:27:01,040 --> 00:27:03,680 Speaker 3: year after year after year, and our schedule gets kind 481 00:27:03,680 --> 00:27:06,760 Speaker 3: of you know, spotty here and there, we start to 482 00:27:06,800 --> 00:27:10,760 Speaker 3: create this fragmented sleep. And so now we get to 483 00:27:10,840 --> 00:27:13,240 Speaker 3: the place where we get into bed at the time 484 00:27:13,280 --> 00:27:15,800 Speaker 3: that we normally get into bed and we have trouble 485 00:27:15,840 --> 00:27:19,040 Speaker 3: falling asleep or waking the middle of night or something. 486 00:27:19,640 --> 00:27:24,280 Speaker 3: And it's because we've created the sleep fragmentation. And the 487 00:27:24,359 --> 00:27:27,800 Speaker 3: cure for that the gold standard is CBTI, which is 488 00:27:27,880 --> 00:27:32,760 Speaker 3: cognitive behavioral therapy for insomnia, and that is super effective 489 00:27:33,040 --> 00:27:36,639 Speaker 3: about seventy seventy five percent of the time. And what 490 00:27:36,720 --> 00:27:39,399 Speaker 3: it does is it helps you to kind of recalibrate 491 00:27:39,440 --> 00:27:44,200 Speaker 3: your entire sleep cycle. So someone who comes in who 492 00:27:45,080 --> 00:27:49,120 Speaker 3: has fragmented sleep, what it'll look like is they're in 493 00:27:49,160 --> 00:27:53,480 Speaker 3: bed for maybe I don't know, eight hours, but they're 494 00:27:53,560 --> 00:27:56,960 Speaker 3: sleeping maybe five to six hours of those eight hours. 495 00:27:57,160 --> 00:27:58,800 Speaker 3: So what are they doing the rest of the time. 496 00:27:59,320 --> 00:28:03,439 Speaker 3: They're laying in bed trying to sleep. Now, what is 497 00:28:03,480 --> 00:28:07,560 Speaker 3: trying to sleep mean? Trying to sleep means I'm anxious, 498 00:28:07,640 --> 00:28:09,639 Speaker 3: worried about the fact that I'm not getting sleep and 499 00:28:09,640 --> 00:28:11,480 Speaker 3: I'm going to be so tired tomorrow. This is terrible 500 00:28:11,480 --> 00:28:13,520 Speaker 3: and need to find a way to fix this. And 501 00:28:14,200 --> 00:28:17,080 Speaker 3: they build up anxiety. And what happens when they do 502 00:28:17,200 --> 00:28:20,160 Speaker 3: that is now not only do they have the anxiety 503 00:28:20,160 --> 00:28:24,359 Speaker 3: when they're sleeping, Now the next night they have anticipatory anxiety. 504 00:28:24,920 --> 00:28:26,359 Speaker 3: Oh my god, am I going to be able to 505 00:28:26,359 --> 00:28:30,040 Speaker 3: sleep tonight? And so it just blossoms out of control. 506 00:28:30,320 --> 00:28:33,200 Speaker 2: Sure, so, and tell us a little bit more about 507 00:28:33,240 --> 00:28:36,560 Speaker 2: the CBTI. What are some of the approaches to break 508 00:28:36,600 --> 00:28:37,240 Speaker 2: that cycle. 509 00:28:38,160 --> 00:28:43,720 Speaker 3: Yes, so, CBTI is a scientifically proven method that typically 510 00:28:43,760 --> 00:28:49,000 Speaker 3: takes around eight weeks. And what happens is you'll work 511 00:28:49,040 --> 00:28:53,080 Speaker 3: with a provider who will have you keeping a pretty 512 00:28:53,120 --> 00:28:56,600 Speaker 3: detailed sleep diary. And in that diary, you're going to 513 00:28:56,600 --> 00:28:58,920 Speaker 3: be marking down what time I went to bed, how 514 00:28:58,960 --> 00:29:00,840 Speaker 3: long it took me to fall sleep, what time I 515 00:29:00,920 --> 00:29:02,880 Speaker 3: woke up, did I wake in the middle of the night, 516 00:29:02,960 --> 00:29:07,840 Speaker 3: all these different questions and after like, when I work 517 00:29:07,880 --> 00:29:10,040 Speaker 3: with someone we'll get them on a diary for a 518 00:29:10,160 --> 00:29:12,840 Speaker 3: week before we do anything, and then we have at 519 00:29:12,960 --> 00:29:15,320 Speaker 3: least one week I'd like that two weeks of data. 520 00:29:16,160 --> 00:29:20,600 Speaker 3: And when you're trained in it, you get this spreadsheet 521 00:29:20,640 --> 00:29:23,920 Speaker 3: of numbers. But when you're training that, you know what 522 00:29:23,960 --> 00:29:26,720 Speaker 3: you're looking at and you can start to see pretty 523 00:29:26,720 --> 00:29:30,440 Speaker 3: clearly what's going on with this person. And once you 524 00:29:30,520 --> 00:29:33,760 Speaker 3: have that data, and for example, if you see that 525 00:29:33,800 --> 00:29:36,480 Speaker 3: they're laying in bed for eight hours but they're actually 526 00:29:36,520 --> 00:29:40,000 Speaker 3: asleep six and a half hours, what you do is 527 00:29:40,040 --> 00:29:43,680 Speaker 3: you start off this recalibration process where you say, okay, 528 00:29:44,960 --> 00:29:47,200 Speaker 3: you're only sleeping six and a half of the eight 529 00:29:47,240 --> 00:29:49,240 Speaker 3: hours that you're in bed, So we are going to 530 00:29:49,760 --> 00:29:53,240 Speaker 3: what we're doing is we're retraining your behaviors. And to 531 00:29:53,320 --> 00:29:55,760 Speaker 3: retrain behaviors, we have to create a new behavior and 532 00:29:55,800 --> 00:29:59,480 Speaker 3: be consistent with it over time. So we will set 533 00:29:59,640 --> 00:30:02,280 Speaker 3: in that case, and again there's a lot of pre 534 00:30:02,400 --> 00:30:04,040 Speaker 3: work that we do to make sure they're right for this, 535 00:30:04,160 --> 00:30:07,040 Speaker 3: but assuming they're right for it, we will set a 536 00:30:07,160 --> 00:30:10,560 Speaker 3: six and a half hour window for their sleep. So 537 00:30:10,640 --> 00:30:13,720 Speaker 3: now instead of being in bed for eight hours sleeping 538 00:30:13,800 --> 00:30:15,640 Speaker 3: six and a half, we're going to be in bed 539 00:30:15,720 --> 00:30:18,320 Speaker 3: six and a half with the idea that you will 540 00:30:18,320 --> 00:30:23,160 Speaker 3: sleep that whole time. Now, first week, first two weeks 541 00:30:23,840 --> 00:30:27,640 Speaker 3: not going to happen because your body is now having 542 00:30:27,680 --> 00:30:30,760 Speaker 3: to make a change to its common behavior and that 543 00:30:30,840 --> 00:30:33,520 Speaker 3: throws it off. It doesn't know what to do. It's confused, 544 00:30:33,560 --> 00:30:37,520 Speaker 3: it's cranky. And people who start CBTI and I always 545 00:30:37,560 --> 00:30:39,400 Speaker 3: tell them this. The first week, you're going to say, 546 00:30:39,760 --> 00:30:42,960 Speaker 3: my sleep is getting worse, this is terrible, it's not working. Yeah, 547 00:30:43,120 --> 00:30:45,520 Speaker 3: until you get to the end of week two, beginning 548 00:30:45,560 --> 00:30:47,560 Speaker 3: of work three. Then you start to say, oh my god, 549 00:30:47,600 --> 00:30:49,520 Speaker 3: my sleep is so much better. I'm really happy. I'm 550 00:30:49,520 --> 00:30:51,840 Speaker 3: actually sleeping when I go to bed at night. So 551 00:30:51,920 --> 00:30:54,200 Speaker 3: that's real basically what the process is. 552 00:30:54,280 --> 00:30:56,680 Speaker 2: Yeah, and so it sounds like maybe part of this 553 00:30:56,920 --> 00:30:59,600 Speaker 2: is that you're building up enough sleep pressure because of 554 00:30:59,600 --> 00:31:01,720 Speaker 2: the deaf said that eventually when you go to bed, 555 00:31:01,760 --> 00:31:04,600 Speaker 2: you just fall asleep, and then that kind of breaks 556 00:31:04,600 --> 00:31:06,320 Speaker 2: the cycle of the anxiety piece. 557 00:31:06,440 --> 00:31:07,120 Speaker 4: Is that part of it? 558 00:31:08,080 --> 00:31:08,320 Speaker 2: Well? 559 00:31:08,480 --> 00:31:12,440 Speaker 3: Yeah, so again, since we're limiting the amount of time 560 00:31:12,480 --> 00:31:15,160 Speaker 3: in bed to the amount of time that you're actually sleeping, 561 00:31:15,560 --> 00:31:18,520 Speaker 3: we're cutting out the times that you're laying there staring 562 00:31:18,520 --> 00:31:22,080 Speaker 3: at the ceiling with all that anxiety. Yeah, and you 563 00:31:22,120 --> 00:31:24,840 Speaker 3: know one of the one of the aspects of CBTI 564 00:31:25,040 --> 00:31:28,160 Speaker 3: is that if you are in bed and you wake 565 00:31:28,280 --> 00:31:31,040 Speaker 3: up and you feel like you're not going to fall 566 00:31:31,080 --> 00:31:34,520 Speaker 3: back asleep, we don't want you there laying there worrying 567 00:31:34,560 --> 00:31:37,480 Speaker 3: about that. We tell you if you're not falling asleep 568 00:31:37,480 --> 00:31:40,480 Speaker 3: within ten fifteen minutes, match, get out of bed. But 569 00:31:40,600 --> 00:31:42,840 Speaker 3: it's two am. I know it's two am. 570 00:31:42,880 --> 00:31:43,920 Speaker 4: Get out of bed, yep. 571 00:31:44,160 --> 00:31:48,240 Speaker 3: Because we're creating the behavior that your body says. When 572 00:31:48,280 --> 00:31:50,840 Speaker 3: I'm lying on that mattress, it means that I'm sleeping, 573 00:31:50,960 --> 00:31:53,240 Speaker 3: and if I'm not sleeping, I'm not on the mattress. 574 00:31:53,400 --> 00:31:53,600 Speaker 4: Yep. 575 00:31:53,680 --> 00:31:57,440 Speaker 2: This is Pavlov's dog more or less exactly exactly. 576 00:31:57,640 --> 00:31:58,920 Speaker 4: Gotcha? Very cool? 577 00:31:59,480 --> 00:31:59,800 Speaker 3: All right? 578 00:32:00,440 --> 00:32:02,720 Speaker 2: So what have I not asked you that you want 579 00:32:02,760 --> 00:32:04,120 Speaker 2: to make sure you leave with our audience. 580 00:32:05,400 --> 00:32:08,680 Speaker 3: Well, I think the biggest thing that is important for 581 00:32:08,720 --> 00:32:13,960 Speaker 3: anyone to know is that there are professionals out there 582 00:32:14,040 --> 00:32:17,400 Speaker 3: who work with sleep problems. Most people think that well, 583 00:32:17,440 --> 00:32:19,280 Speaker 3: I just sleep right down't and that's just what it is, 584 00:32:19,600 --> 00:32:23,480 Speaker 3: and that's not the case. There's sleep doctors. Those are 585 00:32:23,520 --> 00:32:27,640 Speaker 3: the mds who will do the medication management and sleep 586 00:32:27,680 --> 00:32:30,600 Speaker 3: meds are not meant to be used long term, and 587 00:32:30,680 --> 00:32:33,720 Speaker 3: quite frankly, you don't need the sleep meds if you're 588 00:32:34,480 --> 00:32:37,120 Speaker 3: setting up your sleep the right way. And then there's 589 00:32:37,240 --> 00:32:40,800 Speaker 3: behavioral sleep medicine providers. That's the type of work that 590 00:32:40,840 --> 00:32:48,640 Speaker 3: I do. So it's knowing that these types of people exist. 591 00:32:49,200 --> 00:32:53,240 Speaker 3: And behavioral sleep medicine is a really new area. There's 592 00:32:53,280 --> 00:32:58,200 Speaker 3: only in the Behavioral Society Behavioral Sleep Medicine. There's only 593 00:32:58,280 --> 00:33:02,480 Speaker 3: seven hundred and forty members across the entire country. So 594 00:33:02,600 --> 00:33:05,680 Speaker 3: it's growing. More people are getting but it's really hard 595 00:33:05,720 --> 00:33:08,440 Speaker 3: to find people and that's why people don't know about it. 596 00:33:08,720 --> 00:33:11,840 Speaker 3: But it's growing. So what I would like them to 597 00:33:11,880 --> 00:33:15,600 Speaker 3: know is if you're relying upon over the counter things 598 00:33:15,640 --> 00:33:18,320 Speaker 3: or medicines or whatever to try to get the quick 599 00:33:18,360 --> 00:33:21,440 Speaker 3: fix for sleep, you're probably going to just be struggling 600 00:33:21,480 --> 00:33:24,440 Speaker 3: for a really long time. But there are professionals available 601 00:33:24,520 --> 00:33:28,200 Speaker 3: that have scientifically proven methods that will indeed help you 602 00:33:28,720 --> 00:33:31,040 Speaker 3: resolve the sleep problem and you'll be able to get 603 00:33:31,120 --> 00:33:32,080 Speaker 3: a good night's sleep. 604 00:33:32,360 --> 00:33:35,720 Speaker 2: Yeah, And so you work with clients all across the 605 00:33:35,760 --> 00:33:37,720 Speaker 2: country or is it just in your state? 606 00:33:37,760 --> 00:33:39,400 Speaker 4: How does that work for you specifically. 607 00:33:40,320 --> 00:33:45,719 Speaker 3: Yeah, so there's two different pieces here. There's basically if 608 00:33:45,720 --> 00:33:50,920 Speaker 3: you're doing CBTI that is sort of a sleep coaching 609 00:33:51,000 --> 00:33:53,960 Speaker 3: type of things. So there are people like me who 610 00:33:54,000 --> 00:33:57,840 Speaker 3: are licensed. There's also other people who are just certified 611 00:33:57,880 --> 00:34:01,959 Speaker 3: in CBTI. We both can provide cbt I to people 612 00:34:02,080 --> 00:34:07,000 Speaker 3: wherever it may be. If you are meeting someone who 613 00:34:07,040 --> 00:34:11,160 Speaker 3: can help with co occurring disorders, with the underlying issues 614 00:34:11,160 --> 00:34:13,879 Speaker 3: that are leading to the problems and all that, that's 615 00:34:13,920 --> 00:34:16,600 Speaker 3: where you've got to come to someone who's licensed. So 616 00:34:16,640 --> 00:34:21,879 Speaker 3: for me personally, I'm licensed in Virginia, Florida, and most 617 00:34:21,960 --> 00:34:27,279 Speaker 3: recently Ontario, Canada. So so yeah, so it depends on 618 00:34:27,280 --> 00:34:28,960 Speaker 3: what you're looking for as to where you can go. 619 00:34:30,320 --> 00:34:35,160 Speaker 3: For me, it's you can find me at Nationalsleepcenter dot 620 00:34:35,200 --> 00:34:39,760 Speaker 3: com and then you can fill out a contact form there. 621 00:34:40,600 --> 00:34:44,160 Speaker 3: So yeah, so I'm helping people with this all the time. 622 00:34:44,440 --> 00:34:45,000 Speaker 4: That's great. 623 00:34:45,080 --> 00:34:47,960 Speaker 2: And so where can people go to learn more about you? 624 00:34:48,000 --> 00:34:50,040 Speaker 2: That's one place. But you've got a website too, right. 625 00:34:50,760 --> 00:34:53,720 Speaker 3: Yes, So I also have a website sleep Science tooday 626 00:34:53,760 --> 00:34:57,080 Speaker 3: dot com, and there you can find out more about 627 00:34:57,239 --> 00:35:00,839 Speaker 3: sleep issues. And I have my own podcast, Sleep saying 628 00:35:01,000 --> 00:35:05,120 Speaker 3: today and so you can find all the episodes there. 629 00:35:05,320 --> 00:35:07,280 Speaker 3: I put out a lot of videos on the YouTube 630 00:35:07,360 --> 00:35:12,000 Speaker 3: channel at sleep Science Today and it provides all sorts 631 00:35:12,320 --> 00:35:14,520 Speaker 3: of details to answer a lot of the questions you have. 632 00:35:14,880 --> 00:35:15,879 Speaker 4: Awesome, very cool. 633 00:35:15,920 --> 00:35:17,600 Speaker 2: Well I will link to that in the show notes. 634 00:35:17,640 --> 00:35:19,520 Speaker 2: And thank you so much Andrew. This has been great. 635 00:35:20,360 --> 00:35:22,840 Speaker 3: Thank you for having me. I really appreciate the time 636 00:35:23,000 --> 00:35:23,440 Speaker 3: for sure. 637 00:35:25,239 --> 00:35:28,799 Speaker 1: Thanks for listening to Christian Natural Health. This show is 638 00:35:28,880 --> 00:35:31,680 Speaker 1: run by you, so please write in with topic and 639 00:35:31,840 --> 00:35:36,480 Speaker 1: guest suggestions for future shows. For more great content, subscribe 640 00:35:36,560 --> 00:35:41,960 Speaker 1: to doctor Laurence blog at www dot Dr Laurendeville dot 641 00:35:42,000 --> 00:35:46,760 Speaker 1: com or follow her on Facebook or Twitter at doctor Laurendeville. 642 00:35:47,120 --> 00:35:49,480 Speaker 1: If you enjoyed the show, don't forget to share it 643 00:35:49,520 --> 00:35:52,240 Speaker 1: with your friends and give us a five star rating 644 00:35:52,320 --> 00:35:55,440 Speaker 1: in iTunes. It really helps us to stand out so 645 00:35:55,600 --> 00:35:58,799 Speaker 1: other people can discover great content as well. Have a 646 00:35:58,840 --> 00:36:00,520 Speaker 1: great week and God bless you.