WEBVTT - Dr Alex Bartle: How can we fix bad sleeping habits? 0:00:05.761 --> 0:00:09.961 You're listening to the Weekend Collective podcast from News Talk SEDB. 0:00:31.601 --> 0:00:35.321 Yesperon. Welcome back to the Weekend Collective. I'm Tim Beverage 0:00:35.921 --> 0:00:37.921 and thanks for your feedback on politics. By the way, 0:00:37.921 --> 0:00:39.361 if you've missed any of the hours you want to 0:00:39.361 --> 0:00:41.561 catch them, go to iHeartRadio and look for the Weekend 0:00:41.601 --> 0:00:45.761 Collective and we get our podcasts sections loaded as soon 0:00:45.881 --> 0:00:49.321 as we can after the show has finished. By the way, 0:00:49.401 --> 0:00:52.281 just looking forward to the final hour of the show 0:00:52.321 --> 0:00:54.361 from father o'clock, it will be our final session with 0:00:54.961 --> 0:00:57.481 the folk from Harbor Asset Management talking about the changes 0:00:57.481 --> 0:00:59.241 that are being made to Key we Saver that they 0:00:59.241 --> 0:01:03.921 can invest more in private asset investments, which sounds sort 0:01:03.921 --> 0:01:05.761 of like sounds harmless enough, doesn't it. But we're gonna 0:01:05.761 --> 0:01:08.361 have a chat with Shane Sley about that after five 0:01:08.361 --> 0:01:10.841 o'clock and be taking your course. But right now we'd 0:01:10.881 --> 0:01:13.161 love your calls. This is the Health Hub and we're 0:01:13.161 --> 0:01:16.201 talking about sleep and my guest is what is a 0:01:16.201 --> 0:01:18.201 regular guest on our show. He's a director of Sleep 0:01:18.201 --> 0:01:20.961 Well Clinic, and it's Alex bartle Gaday. Alex. 0:01:21.001 --> 0:01:21.401 How are you going? 0:01:21.441 --> 0:01:23.721 Good e ten? Good to see again? How are you 0:01:23.761 --> 0:01:26.521 sleeping these days, we're not so good in the hot weather. 0:01:26.601 --> 0:01:28.321 That does make it more difficult, that's for sure. 0:01:28.441 --> 0:01:33.121 Do you actually I've said this to you before, of course, 0:01:33.121 --> 0:01:35.521 that the pressure. Do you ever lie there struggling to 0:01:35.521 --> 0:01:38.481 get to sleep and think, oh gosh, I'm the sleep doctor. 0:01:38.641 --> 0:01:40.361 I can't get to sleep. Everyone else might be. It 0:01:40.401 --> 0:01:41.161 must be started. 0:01:41.281 --> 0:01:44.121 It has happened, and I know sort of what to do. 0:01:44.161 --> 0:01:45.801 I don't always do it, but I know, I mean, 0:01:45.841 --> 0:01:48.001 I know what I should be doing. Yeah, and it's 0:01:48.041 --> 0:01:50.401 actually not a few nights ago, I was getting into 0:01:50.401 --> 0:01:51.921 a bit of a situation. It was getting to one 0:01:51.961 --> 0:01:53.761 o'clock in the morning, and I sell and he was 0:01:53.801 --> 0:01:56.681 taking in that tingly bit. You know, I think I 0:01:56.761 --> 0:01:59.081 really need to go to sleep, and fortunately I fell 0:01:59.121 --> 0:02:01.961 asleep very quickly, now, you know, getting up fifteen minutes 0:02:02.161 --> 0:02:05.481 out of bed, reset back into bed. It's really works 0:02:05.561 --> 0:02:07.961 very well for me. If I've got something on my mind. 0:02:08.241 --> 0:02:10.281 Yeah, what about the heat. How are you coping with 0:02:10.321 --> 0:02:10.641 the heat? 0:02:10.721 --> 0:02:10.961 Yeah? 0:02:11.081 --> 0:02:16.161 Right, I mean keeping windows open, barring your fan out 0:02:16.161 --> 0:02:19.201 of the hot or hot air side of the house, 0:02:19.241 --> 0:02:21.481 so you draw air in from the cool side of 0:02:21.481 --> 0:02:21.881 the house. 0:02:22.321 --> 0:02:25.001 Yeah, because sometimes that's an idea for I mean, actually 0:02:25.001 --> 0:02:27.041 we just have the fan on us circular, which gives 0:02:27.121 --> 0:02:30.561 a sense, and luckily we've got one. It's actually quite 0:02:30.641 --> 0:02:33.041 quiet and it's got about twenty eight speeds. 0:02:34.481 --> 0:02:36.321 A bit of white noise. Of course, this doesn't matter. 0:02:36.361 --> 0:02:37.801 That's possibly a bit helpful as. 0:02:37.681 --> 0:02:39.481 Well, as long as it doesn't go clunk clunk, clunk, 0:02:39.481 --> 0:02:43.801 cluk cluk. I think that's the problem with ceiling fans. 0:02:43.801 --> 0:02:47.001 Actually they doesn't take long before they start rattling away, 0:02:47.041 --> 0:02:50.801 isn't it true? So yeah, that's right. The thing with 0:02:50.841 --> 0:02:53.921 a fan to keep your house cool is actually not 0:02:54.121 --> 0:02:58.281 too it's actually when ours get used to get really hot. 0:02:58.321 --> 0:03:00.961 In the days before we renovated and got it properly insulated, 0:03:01.481 --> 0:03:04.721 I used to point a fan out the window of 0:03:04.761 --> 0:03:07.121 the hot room so it would suck air and from 0:03:07.161 --> 0:03:09.481 the cool side of the house. That's exactly right, which 0:03:09.521 --> 0:03:12.441 doesn't feel, you know, lostical. 0:03:12.081 --> 0:03:13.601 But if you think about it, it makes sense. 0:03:13.681 --> 0:03:13.881 I mean. 0:03:13.881 --> 0:03:15.361 The other thing, the main thing is if it's a 0:03:15.361 --> 0:03:17.881 hot day like this, close your jolly curtains in your 0:03:17.921 --> 0:03:20.841 bedroom at sort of this time of afternoon so that 0:03:21.241 --> 0:03:24.161 the bedroom doesn't heat up too much. Now, so closing 0:03:24.201 --> 0:03:25.641 the curtains is a really good move. 0:03:26.041 --> 0:03:29.041 At what temperature? What are the temperatures that are hard 0:03:29.041 --> 0:03:32.001 to sleep at? And what temperature should you because some 0:03:32.041 --> 0:03:34.521 people will be lucky enough they've got a conditioning. Yeah, yeah, 0:03:34.561 --> 0:03:37.041 and you wouldn't want to overdo that either. 0:03:37.161 --> 0:03:40.481 The word is sixteen to eighteen degrees. Maybe up to 0:03:40.641 --> 0:03:45.201 twenty degrees is okay. Once you started getting excuse me 0:03:45.321 --> 0:03:48.041 above for twenty three twenty four, it starts to become 0:03:48.081 --> 0:03:50.281 And of course if you're in America often they have 0:03:50.441 --> 0:03:53.281 their motilions and what have you, and the hotels at 0:03:53.281 --> 0:03:55.561 that sort of temperature anyway, so they do keep it 0:03:55.641 --> 0:03:57.001 very warm, too warm. 0:03:57.201 --> 0:04:01.041 Yeah, what about getting a custom talk because imagine people 0:04:01.041 --> 0:04:05.041 who live in Singapore, remember the days before econditioning, people 0:04:05.241 --> 0:04:08.441 must have got acclimatized to sleeping in warmer temperatures. How 0:04:08.481 --> 0:04:12.521 much do our bodies actually get acclimatized. Because where I'm 0:04:12.521 --> 0:04:14.761 going with this is that I wonder if there's a 0:04:14.841 --> 0:04:19.881 case for actually letting yourself get a little bit of 0:04:19.881 --> 0:04:22.041 climatized because the body can adapt. 0:04:21.921 --> 0:04:23.321 You can absolutely true. 0:04:23.401 --> 0:04:23.561 Yeah. 0:04:23.681 --> 0:04:27.081 I worked in New Guinea for a while and the 0:04:27.601 --> 0:04:30.601 only air conditioning we had was in the outpatients part 0:04:30.601 --> 0:04:35.041 where I was working and where my billit was only 0:04:35.081 --> 0:04:37.041 had a fan. And I can tell you the people 0:04:37.041 --> 0:04:39.481 who worked actually in the hospital that had air conditioning 0:04:40.121 --> 0:04:43.361 fared much worse than I did. After about two months, 0:04:43.361 --> 0:04:44.841 I got quite used to the heat. 0:04:45.041 --> 0:04:48.041 Two months. So it sounds like a tough two months. 0:04:48.241 --> 0:04:51.121 It does help to climatator. You just sweat more. 0:04:51.161 --> 0:04:54.881 Initially, I think, yeah, we'd like your calls on this, 0:04:54.961 --> 0:04:57.281 if any questions you've got around getting to sleep, and 0:04:57.321 --> 0:04:59.641 of course we've got some particular issues we like to 0:04:59.681 --> 0:05:02.561 chat about, just to give a focus for the conversation 0:05:02.641 --> 0:05:05.361 with Alex Bartell from sleep Well Clinic. But you can 0:05:05.401 --> 0:05:07.801 give us a call anytime from now eight hundred and 0:05:07.801 --> 0:05:10.761 eighty ten eighty. You can text on nine to nine 0:05:10.761 --> 0:05:14.401 to two. Actually, there is something we were discussing before 0:05:14.441 --> 0:05:17.321 the show outs about what you've been doing some work on, right, 0:05:17.481 --> 0:05:21.921 and that is it's something that always sounds like it's 0:05:22.001 --> 0:05:24.681 not to be taken seriously. The first time a caller 0:05:24.721 --> 0:05:27.081 called in with this problem, I was like, oh, this 0:05:27.161 --> 0:05:30.121 sounds a bit weird, but you had been doing a 0:05:30.121 --> 0:05:32.001 bit of work on restless leg syndrome. 0:05:32.481 --> 0:05:34.801 Yeah, it certainly is a huge problem for a lot 0:05:34.841 --> 0:05:37.001 of people, about ten percent of the adult population or 0:05:37.041 --> 0:05:40.321 the population generally, because children get it too. I can 0:05:40.441 --> 0:05:45.001 have this condition. It's largely genetic. It's a brain thing, 0:05:45.201 --> 0:05:48.161 so it's thought to be and there's much more complicated 0:05:48.201 --> 0:05:50.401 than this, but the basis is that it's low brain 0:05:50.441 --> 0:05:53.401 iron that leads to low dopamine levels and that results 0:05:53.401 --> 0:05:54.961 in this funny leg problem. 0:05:55.121 --> 0:05:56.841 Low brain iron, yeah. 0:05:56.761 --> 0:05:59.641 Rather than serumone. Serumone is what you measure when you 0:05:59.681 --> 0:06:02.921 take blood sample. Yeah, you don't take brain iron. But 0:06:03.001 --> 0:06:05.881 then when they've done autopsis on people who have had 0:06:06.881 --> 0:06:09.721 terrible restless syndrome, you find that the iron content in 0:06:09.761 --> 0:06:11.241 the brain is lower than it should be. 0:06:11.561 --> 0:06:13.921 And there's something that they've actually there's a name for 0:06:14.041 --> 0:06:16.321 restless leg syndrome, so it sounds like it's something to 0:06:16.361 --> 0:06:17.481 be taken more seriously, right. 0:06:17.561 --> 0:06:21.241 Absolutely, they call it Willis eck bomb disorder because willis 0:06:21.361 --> 0:06:24.841 in there's a medical thing a circle of Willis after 0:06:24.881 --> 0:06:27.521 the name of a think He was a seventeenth century 0:06:27.521 --> 0:06:31.161 physician who first described and the eck bomb is a 0:06:31.281 --> 0:06:35.281 Danish physician who described it very actually in ninety forty five. 0:06:35.361 --> 0:06:37.361 So they thought, just give it a serious name because 0:06:37.401 --> 0:06:39.321 it does upset a lot of people. People commit suicide 0:06:39.361 --> 0:06:40.441 because of. 0:06:40.641 --> 0:06:45.601 So what wow? So what do I mean? You haven't 0:06:45.641 --> 0:06:49.121 got it? I'm guessing. I'm guessing. So how do you 0:06:49.241 --> 0:06:52.121 understand it feels? For people? From my wife gets it. 0:06:52.161 --> 0:06:54.721 Sometimes when it's mild, it tends to come and go. 0:06:54.921 --> 0:06:57.441 You might have you know, a few days or nights 0:06:57.481 --> 0:06:59.441 with it, and then it comes on in the evening 0:07:00.001 --> 0:07:02.601 or a few stationaries on a flight. Particularly if you 0:07:02.601 --> 0:07:04.601 see someone walking up and down the aisle on a 0:07:04.761 --> 0:07:07.401 flight to Sydney, you know they've goddresses syndrome because they 0:07:07.521 --> 0:07:11.081 can't sit still. They need to move their legs. You know, 0:07:11.161 --> 0:07:12.081 it comes on in the evening. 0:07:12.121 --> 0:07:15.001 Is that a pain? Or restlessly? 0:07:15.401 --> 0:07:19.681 Is exactly that? So it's a trickling, prickling electric sort 0:07:19.721 --> 0:07:24.401 of needles type of thing that moves makes you want 0:07:24.401 --> 0:07:26.881 to move your legs and moving it gets rid of it, 0:07:26.921 --> 0:07:28.481 but of course soon as you stop again, it comes 0:07:28.481 --> 0:07:31.601 back again. So it's a you know, people have to 0:07:31.801 --> 0:07:33.961 just keep on walking around and they can't get rid 0:07:33.961 --> 0:07:34.641 of the jolly thing. 0:07:34.761 --> 0:07:37.161 Does panadol or eurofinel. 0:07:36.921 --> 0:07:41.081 Now, unfortunately, the traditional treatments for it that's been used 0:07:41.081 --> 0:07:44.121 for the last two decades. It's very very effective, initially 0:07:44.161 --> 0:07:48.761 fantastically effective initially is now almost banned because it's creating 0:07:49.161 --> 0:07:51.241 what they call tolerance. In other words, you need more 0:07:51.281 --> 0:07:54.041 and more of it and a thick conditional augmentation, which 0:07:54.121 --> 0:07:56.001 is when you need not only it gets worse, but 0:07:56.041 --> 0:07:59.601 the condition itself gets worse, and so you're creating a problem. 0:07:59.721 --> 0:08:03.281 One of these, well, the dopamine agonists's things like rope 0:08:03.321 --> 0:08:06.561 pin role, promo pixel, those are the two main mons 0:08:06.641 --> 0:08:08.601 or a penrole is probably the most commonly one used 0:08:08.601 --> 0:08:11.441 in New Zealand. It's fantastic. It works like a miracle, 0:08:11.481 --> 0:08:14.241 but then it starts not to work, and it can 0:08:14.281 --> 0:08:16.521 be ten to fifteen years later that it starts to 0:08:16.561 --> 0:08:19.161 develop that then you're stuck with it. You're needing more 0:08:19.201 --> 0:08:21.121 and more of the drug, that the condition is getting 0:08:21.121 --> 0:08:23.201 worse and worse. You've got to try and withdraw from it. 0:08:23.281 --> 0:08:27.121 And it's not easy because it's funny. It's strange that 0:08:27.081 --> 0:08:28.601 that's not funny. Nothing's funny about it. 0:08:28.601 --> 0:08:33.721 But how when we first had our conversations about sleep, 0:08:34.081 --> 0:08:36.401 to me, you know, to the average person, unless you've 0:08:36.401 --> 0:08:38.521 got maybe the odd problem you snore, You've got a 0:08:38.561 --> 0:08:41.481 bit of steamer. But it seems that sleep generally should 0:08:41.521 --> 0:08:44.441 be so natural and easy, and yet as you get 0:08:44.441 --> 0:08:47.841 a little bit older, it's to me actually the psychology, 0:08:47.921 --> 0:08:50.281 because I'm quite aware of when I do different hours, 0:08:50.321 --> 0:08:53.961 the psychology of getting to sleep. I literally it's almost 0:08:53.961 --> 0:08:57.041 a meditative state. I've got to get myself into because 0:08:57.081 --> 0:08:59.361 I'm if I'm ticking over thinking of X, Y and Z. 0:09:00.321 --> 0:09:01.801 I've got to find a way of going how in 0:09:01.841 --> 0:09:04.241 a minute, where's that? And I know when I find it. 0:09:04.561 --> 0:09:06.201 But then I become aware of when I'm in that 0:09:06.241 --> 0:09:08.401 sleep zone and I wake myself up again. You know, 0:09:08.481 --> 0:09:10.441 I'm like, oh, yes, this is good. I'm getting into 0:09:10.441 --> 0:09:12.841 that space. Don't think about I thought about it again. 0:09:13.761 --> 0:09:16.121 I hear that all the time. I basically, you have 0:09:16.201 --> 0:09:18.281 to allow yourself to go to sleep. You can't make 0:09:18.321 --> 0:09:20.081 yourself go to sleep. So I must go to sleep. 0:09:20.681 --> 0:09:22.361 I'm got a busy day tomorrow. Must go to It 0:09:22.921 --> 0:09:25.441 could just make you worse. You have to calm yourself 0:09:25.481 --> 0:09:27.561 down so that brain doesn't get in the way of 0:09:27.601 --> 0:09:30.361 this automatic process that says head down sleep. You have 0:09:30.401 --> 0:09:34.201 to allow yourself and often that requires confidence. Sleep really 0:09:34.241 --> 0:09:36.041 is a lot about confidence that people who go to 0:09:36.081 --> 0:09:37.841 bed and go to sleep, they don't even think about it. 0:09:38.041 --> 0:09:39.881 You know, when you're a teenager, you probably just put 0:09:39.921 --> 0:09:40.881 your head down and went to sleep. 0:09:41.561 --> 0:09:43.601 Oh and I'm on the couch at seven thirty pm 0:09:43.641 --> 0:09:45.041 at night. I can go to sleep at the drop 0:09:45.081 --> 0:09:46.801 of the half. I've dinner. It's like, you know, just 0:09:47.241 --> 0:09:49.241 fly sort of thing. If only someone could pick me 0:09:49.361 --> 0:09:56.121 up right, I'd be through to nine. So we'd love 0:09:56.161 --> 0:09:57.841 your calls. I wait one hundred and eighty ten eighty 0:09:57.841 --> 0:10:00.201 if there are any issues you've got with sleep and 0:10:00.201 --> 0:10:02.441 we're going to cover a range of things. My guest 0:10:02.681 --> 0:10:06.201 is Alex Bartel, and he as a director of Sleepweld client. 0:10:06.241 --> 0:10:07.921 By the way, where do people how do people get 0:10:07.961 --> 0:10:10.281 in touch with you? Apart from just googling Sleepworld clinic. 0:10:10.361 --> 0:10:12.521 Yeah, there's probably sleep well clinic dot got on in 0:10:12.641 --> 0:10:16.721 Z eight hundred two two seventy five three three. 0:10:16.961 --> 0:10:19.121 So what is the most common thing that people generally 0:10:19.121 --> 0:10:19.561 see you for? 0:10:20.321 --> 0:10:22.961 Sleep out, snoring and sleep out near Yeah, And second 0:10:23.121 --> 0:10:23.801 is insomnia. 0:10:24.041 --> 0:10:24.281 Yeah. 0:10:24.881 --> 0:10:26.961 And then there are these other odds andes which are 0:10:27.121 --> 0:10:31.881 fascinating sleepwalking, night terrors, eating in the middle of the night, 0:10:32.961 --> 0:10:33.521 all sorts. 0:10:33.361 --> 0:10:35.361 Of eating in the middle of the night, eating what 0:10:35.481 --> 0:10:36.241 while you're asleep? 0:10:36.401 --> 0:10:36.601 Yeap? 0:10:36.881 --> 0:10:39.001 What so getting up and going raiding the fridge and 0:10:39.041 --> 0:10:39.801 not knowing you've done it. 0:10:39.881 --> 0:10:40.041 Yep. 0:10:40.121 --> 0:10:44.281 It's called sleep related eating disorder. And they don't know 0:10:44.321 --> 0:10:47.321 about it. They're in non ram they're in a sleepwalking mode. 0:10:47.601 --> 0:10:49.161 So they get up and they go and read the 0:10:49.161 --> 0:10:50.561 fridge and they go back. So they wake in the 0:10:50.561 --> 0:10:52.921 morning and sink, oh god, I'll be netted again, you know. 0:10:52.961 --> 0:10:55.441 And they've got chocolate bars soften and chocolate biscuits. But 0:10:55.481 --> 0:10:58.281 I've had one person who has put marmite on a 0:10:58.281 --> 0:11:00.561 steak and they tried to eat it. Another person who 0:11:00.601 --> 0:11:02.921 tried to eat the cat food. So they know them 0:11:02.921 --> 0:11:04.641 what to eat, and they know where the fridge is 0:11:04.641 --> 0:11:06.761 and they can do that. But the exactly what there is, 0:11:06.801 --> 0:11:09.241 oh my goodness. But usually it's chocolate biscuits or cake 0:11:09.361 --> 0:11:09.761 or something. 0:11:09.961 --> 0:11:11.961 Mama's on a steak does sound like something where you 0:11:12.001 --> 0:11:16.281 have to run past al brown? Is there something in that? 0:11:17.281 --> 0:11:19.521 It does sound strangely like it might sort of work 0:11:19.521 --> 0:11:24.801 and quite I don't know in somnia then, so what's 0:11:27.321 --> 0:11:30.921 the is are there? Well? I think I know the 0:11:30.921 --> 0:11:33.641 answer this question that there are sometimes a physiological reason 0:11:33.641 --> 0:11:35.601 why people have insomnia. It's not just the fact that 0:11:35.601 --> 0:11:37.841 their job's bothering them and that they can't switch off 0:11:37.881 --> 0:11:39.041 and they are things on their mind. 0:11:39.601 --> 0:11:41.881 Well, there are two things, I mean in so many 0:11:41.921 --> 0:11:43.601 of The other word for insbody, which I always think 0:11:43.721 --> 0:11:45.681 is helpful for a lot of patients to come in, 0:11:45.761 --> 0:11:49.361 is hyper arousal disorder. So it's a buzzy brain basically, 0:11:49.401 --> 0:11:51.481 and they're just either wake in the middle of the 0:11:51.521 --> 0:11:54.081 night and they can't go actually because their mind starts racing, 0:11:54.561 --> 0:11:56.321 or it's it happens when they go to bed. And 0:11:56.321 --> 0:12:00.161 as I say, exactly the description you gave was right. 0:12:00.281 --> 0:12:03.161 You go to bed, your line there reading a book. 0:12:03.201 --> 0:12:04.641 You think I can go to sleep. Now you put 0:12:04.641 --> 0:12:06.641 the book down and a ping on goes your brain 0:12:06.761 --> 0:12:10.401 instead of bang goes to sleep. So this think you know, 0:12:10.441 --> 0:12:12.761 I'm trying to go to sleep doesn't work. You have 0:12:12.841 --> 0:12:13.561 to lay yourself. 0:12:14.401 --> 0:12:17.681 Actually, there are I imagine this is just from my 0:12:18.001 --> 0:12:20.241 I think I've become more aware of thinking about how 0:12:20.281 --> 0:12:22.241 I get to sleep, and it's all your bloody faults. 0:12:22.281 --> 0:12:24.201 But you're probably the reason that sometimes I don't get 0:12:24.201 --> 0:12:26.561 to sleep because I think, I think Alex would say 0:12:26.601 --> 0:12:28.161 this and oh no, I'm thinking about it. 0:12:28.201 --> 0:12:28.521 Go again. 0:12:28.681 --> 0:12:31.481 But I have I do have one little trigger that 0:12:31.561 --> 0:12:34.241 helps me get to sleep that i've I only use 0:12:34.281 --> 0:12:37.161 it sparingly, like because you have discussed on this show 0:12:39.241 --> 0:12:42.681 not wearing a watch, right, Yes, and I do wear 0:12:42.721 --> 0:12:45.601 a watch when I go to bed, and it's it's 0:12:45.881 --> 0:12:48.561 you know, it's got one where the dials blow and 0:12:48.641 --> 0:12:51.761 if I wake up sometimes I will check it, but 0:12:51.881 --> 0:12:54.441 it's like it's I keep it in reserve because the 0:12:54.521 --> 0:12:56.281 signal I give my brain when I really want to 0:12:56.281 --> 0:12:58.121 go to sleep if I wake up in the middle 0:12:58.121 --> 0:12:59.841 of the night, as I take my watch off and 0:12:59.881 --> 0:13:03.241 I put it on the floor, and somehow that knowing 0:13:03.281 --> 0:13:04.761 that that watch is not going to be there for 0:13:04.761 --> 0:13:09.001 me to is my superpower. But I always sleep with 0:13:09.041 --> 0:13:10.401 it on if I get a good night's sleep. But 0:13:10.441 --> 0:13:12.241 every now and again I take it off, and somehow 0:13:12.241 --> 0:13:14.721 it just tells my brain, you know, the watchers on 0:13:14.721 --> 0:13:16.481 the floor. You don't have to worry about it any longer. 0:13:16.561 --> 0:13:18.761 You don't have to worry about the time. Who cares 0:13:19.241 --> 0:13:19.841 go to sleep? 0:13:20.361 --> 0:13:22.401 The reality is it doesn't matter what the time is 0:13:22.401 --> 0:13:25.121 when you wake. Everybody wakes at night virtually, so waking 0:13:25.241 --> 0:13:27.441 is actually a very normal thing to do. Most people 0:13:27.801 --> 0:13:29.761 go back to sleep so quickly, within two or three minutes, 0:13:29.761 --> 0:13:32.641 and have no recall they've worken. So waking up is normal, 0:13:33.201 --> 0:13:36.761 and so basically it's but if you wake up and 0:13:36.761 --> 0:13:38.481 then look at the clock, it often has that emotional 0:13:38.521 --> 0:13:40.641 impact on you. Oh no, it's one o'clock. I'm awake. 0:13:40.681 --> 0:13:42.921 I shouldn't be. Yes, you should go back to sleep. 0:13:42.961 --> 0:13:46.441 Stop fretting about it. But the problem I look at 0:13:46.441 --> 0:13:48.601 the I've got o'clock by my bed, and I can 0:13:48.641 --> 0:13:50.321 look at it and say, oh great, it's one o'clock. 0:13:50.361 --> 0:13:53.601 I've had two hours sleep. That's fantastic. Or it's five o'clock. 0:13:53.641 --> 0:13:55.601 Oh I've got another hour to goo. That's brilliant. So 0:13:55.641 --> 0:13:57.761 I can go back to sleep easily. So some people 0:13:57.881 --> 0:13:59.761 doesn't like me. It doesn't bother me to look at 0:13:59.761 --> 0:14:01.361 the clock, but a lot of people it does bother 0:14:01.801 --> 0:14:04.121 and just getting rid of the clock is often the 0:14:04.201 --> 0:14:05.681 number one thing we are people to do. 0:14:05.961 --> 0:14:08.321 Okay, we'd love your calls eight hundred eighty, ten and 0:14:08.321 --> 0:14:10.401 eighty If you're having a trouble getting a decent night sleep. 0:14:10.401 --> 0:14:12.161 If you've got any anything you want to run by 0:14:12.241 --> 0:14:15.921 Alex Bartell and we'll take your calls eight hundred eighty 0:14:15.921 --> 0:14:19.521 ten and eighty text nine two nine two. It is 0:14:19.881 --> 0:14:22.361 coming up to twenty one past four news talks. He'd be. 0:14:27.601 --> 0:14:29.801 Hang on the missile too. 0:14:30.441 --> 0:14:40.201 I'm again to know you better, yes, Chrismas and as 0:14:40.321 --> 0:14:43.241 we trend and welcome back to the Weekend Collective. I'm 0:14:43.281 --> 0:14:45.201 Tim Beverage. This sounds like a good song to get 0:14:45.201 --> 0:14:47.601 to slip too, actually, I must say, and that's suitable 0:14:47.841 --> 0:14:49.281 for the show because this is the health up of 0:14:49.281 --> 0:14:51.601 my guests. Dtor Alex Bartele is the director of the 0:14:51.641 --> 0:14:55.041 Sleepworld Clinic. We're taking your calls eight hundred and eight 0:14:55.121 --> 0:14:57.081 ten eighty any questions you've got around getting a good 0:14:57.161 --> 0:15:00.801 night's sleep, and we will. If you want to jump 0:15:00.801 --> 0:15:02.481 on the blower, you'll be first in the queue. But 0:15:02.521 --> 0:15:04.241 we've got a few texts here to get to Alex. 0:15:04.401 --> 0:15:08.081 So let's get into this one. Hey, boys, love the show. 0:15:08.441 --> 0:15:10.401 We're winning already. Here we go, just on my way 0:15:10.441 --> 0:15:13.441 for my third night shift in a row as a firefighter, 0:15:14.041 --> 0:15:16.881 and here we go. The first two have been horrendous 0:15:17.321 --> 0:15:20.561 for running around town all night and not being able 0:15:20.601 --> 0:15:23.281 to sleep in the daytime. How long do you think 0:15:23.281 --> 0:15:26.841 it takes to recover from a couple a couple of 0:15:26.921 --> 0:15:31.361 full nights sleep or shifts. I guess he's saying, yeah. 0:15:31.401 --> 0:15:33.921 I mean, in the past, we'd used to teach that 0:15:34.161 --> 0:15:36.961 two full nights of sleep eight hours eight nine hours 0:15:37.001 --> 0:15:40.201 of sleep will recover any form of sleep debt that 0:15:40.241 --> 0:15:43.401 you might have accrued. It's not thought that now we 0:15:43.881 --> 0:15:45.801 know that it's probably going to take six to seven 0:15:45.881 --> 0:15:47.681 days to actually get over that if you want to, 0:15:47.721 --> 0:15:49.681 which means, you know, if you're back on shift again, 0:15:50.281 --> 0:15:52.481 then it really doesn't give you enough time to recover. 0:15:54.001 --> 0:15:56.721 But you know, allowing yourself to settle and as soon 0:15:56.761 --> 0:15:59.481 as you come home, just not trying to get straight 0:15:59.481 --> 0:16:02.081 into bed necessarily if you're not still wired from a 0:16:02.321 --> 0:16:06.081 you've been racing around, dealing with the accidents, and so 0:16:06.361 --> 0:16:08.441 just allowing yourself to calm down a little bit, making 0:16:08.481 --> 0:16:10.561 sure you get into a cool You've got a cool 0:16:10.681 --> 0:16:16.041 environment that you come home to, curtains drawn, lights down, 0:16:16.361 --> 0:16:18.401 so prepare yourself. You can have a snack when you 0:16:18.401 --> 0:16:23.121 get home, but keeping it cool and dark, and just 0:16:23.121 --> 0:16:25.241 trying to allow yourself to just calm down a bit, 0:16:25.281 --> 0:16:26.841 but give yourself a bit of space. Don't think I 0:16:27.001 --> 0:16:28.641 need to go straight to bed and go straight. 0:16:28.401 --> 0:16:30.361 To say because I mean, as I've shared, I do 0:16:30.361 --> 0:16:32.441 a couple of shifts. But the people I really think about, 0:16:33.041 --> 0:16:35.161 people who working in the health system, who do ten 0:16:35.241 --> 0:16:38.041 or twelve hour shifts and then they I'm not sure 0:16:38.081 --> 0:16:40.601 exactly how it works because they're not always on night 0:16:40.601 --> 0:16:42.401 shift and they're not always on day shift. It's sort 0:16:42.401 --> 0:16:46.521 of but that does sound to me to be pretty 0:16:46.561 --> 0:16:48.201 punishing sort of schedule, doesn't that. 0:16:48.281 --> 0:16:51.881 I'm not sure what this caller what a shifts is, 0:16:51.881 --> 0:16:54.241 but a lot of the file servers to twelve hour shifts. 0:16:54.241 --> 0:16:56.841 They do two nights, two days for off. 0:16:57.281 --> 0:16:57.481 See. 0:16:57.521 --> 0:16:59.361 Actually, if you're going to do shift work, it's probably 0:16:59.361 --> 0:17:00.561 not a bad shift pattern. 0:17:00.601 --> 0:17:02.881 I think they can sleep at the station too. 0:17:02.921 --> 0:17:06.841 They have clearly this die together, and they're often pretty 0:17:07.361 --> 0:17:09.881 horrific things they're dealing with too, so it can be 0:17:09.961 --> 0:17:14.081 quite emotionally challenging to come home after one of those events. 0:17:14.561 --> 0:17:18.801 MM, and here's another one here. So are we offering 0:17:18.801 --> 0:17:21.881 advice on that, No, we're just saying how long it takes? So, yeah, 0:17:22.041 --> 0:17:25.161 six or seven days, so it is problematic. I've always 0:17:25.401 --> 0:17:27.321 had the theory with my shifts, if I sleep a 0:17:27.321 --> 0:17:29.001 bit before the shift and a bit after that, it 0:17:29.081 --> 0:17:32.161 averages out. But to be honest, it, you know, still 0:17:32.561 --> 0:17:34.841 still has its moments and been a bit of a struggle. Okay, 0:17:34.841 --> 0:17:37.681 here's one says bottle. Oh okay, here we go, bottle 0:17:37.721 --> 0:17:41.441 of wine and two zopper clone, zopper plane zoppolar caine. 0:17:41.441 --> 0:17:45.241 What's the word zopper clone? Okay, out for eight hours? 0:17:45.441 --> 0:17:48.761 Been doing it for twenty years. I don't think we 0:17:48.801 --> 0:17:53.881 want to prescribe that that would Normally that would worry 0:17:53.881 --> 0:17:54.641 you a bit, wouldn't it. 0:17:54.641 --> 0:17:54.921 It would? 0:17:55.041 --> 0:17:57.001 Yeah, I mean certainly it's going to knock you out. 0:17:57.041 --> 0:17:59.881 There's no question. Alcohol is very sedative, and zopper clone, 0:17:59.881 --> 0:18:01.761 added tod it is going to make you more sedative. 0:18:01.801 --> 0:18:04.961 But quality of sleep will be awful. You'll probably be 0:18:05.041 --> 0:18:08.081 gnoring like a trooper. And because you and the actual 0:18:08.481 --> 0:18:11.641 sleep quality, you're not getting any of the proper sleep 0:18:11.721 --> 0:18:14.681 cycles that you should be having. So, you know, twenty 0:18:14.721 --> 0:18:17.561 years you obviously started when you're a young person. Do 0:18:17.641 --> 0:18:19.281 it for another ten years and I think you'll start 0:18:19.281 --> 0:18:22.201