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Speaker 1: Everyone needs help every now and then, and she's here

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Speaker 1: to help us get our heads right. This is Mental

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Speaker 1: Health Monday with mental health expert Julie had her Shire. Yeah,

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Speaker 1: I wish we had better news on this day with

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Speaker 1: we had shootings. We have, of course what happened on

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Speaker 1: the field with the Bengals, and just a lot of

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Speaker 1: doom and gloom out there. And that's compounded by the

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Speaker 1: fact that, yeah, we got an extra hour of sleep

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Speaker 1: last night, but the dividends will be paid for the

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Speaker 1: coming days and weeks for some people when it comes

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Speaker 1: to the fact, the sad fact that like Johnny cash

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Speaker 1: in fulsome prison, we're not going to see the sun

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Speaker 1: since I don't know when joining the show is Julie

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Speaker 1: h from be Connected out Care Jewels. Good morning, Julie

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Speaker 1: there stand by. We got issues here, Julia there, there

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Speaker 1: we go. I don't know what's going on. Even the

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Speaker 1: phones don't want to work today, even the phones are depressed.

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Speaker 2: I was talking, I could hear you.

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Speaker 3: Sorry about that.

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Speaker 1: Oh no, that's that's not on you. That's on that

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Speaker 1: on us. Maybe because maybe our sleep schedules are screwed up.

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Speaker 2: I don't know, are screwed up.

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Speaker 1: We got all those damn bad news, and then on

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Speaker 1: top of that, we lose all our sunshine. Now, it

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Speaker 1: was nice to wake up this morning, but you know

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Speaker 1: what's coming. That's the sad part. You go, I'm not

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Speaker 1: going to see the sun in a while here, pretty soon.

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Speaker 2: Yeah, it's really hard on people. It is really hard

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Speaker 2: on people. Some people take it better than others, and

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Speaker 2: for some people the fall time change is easier.

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Speaker 3: Than the springtime change.

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Speaker 2: But regardless, we know that what happens in our bodies

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Speaker 2: and in our brains it impacts us. Whether we cope

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Speaker 2: better with it than other people do or not, it's

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Speaker 2: it's a big deal, and it happens twice a year,

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Speaker 2: so we've got to get used to it.

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Speaker 3: But I don't like it.

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Speaker 1: Well, this one's worse, I think, because you have hope, right,

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Speaker 1: does it work that with your body? Like, hey, I

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Speaker 1: know that the long days are coming because we do

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Speaker 1: this in the spring and we lose in our sleep.

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Speaker 1: We go, okay, God, it's going to suck right now.

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Speaker 1: But in a few weeks it means summer's here. There's

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Speaker 1: some relief. This means that it feels like you're going

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Speaker 1: to prison almost maybe.

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Speaker 4: A little bit extreme, but I think for a lot

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Speaker 4: of people it's true.

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Speaker 2: Well you know, for some people that is extreme, but

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Speaker 2: for other people. Fall is a lovely season objectively for

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Speaker 2: most people.

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Speaker 3: But people who really struggle with winter.

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Speaker 2: Fall is the precursor to that, and it's the beginning

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Speaker 2: of their really hardest time. There are people who really

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Speaker 2: really struggle in the dark and the cold of winter.

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Speaker 3: And now we know it's coming.

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Speaker 2: And you're right, there's less daylight in our lives, particularly

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Speaker 2: for those people who.

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Speaker 3: Work a normal eight to five, nine to five job.

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Speaker 2: You're inside at work during the daylight hours, you leave

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Speaker 2: in the dark, you come home in the dark, and

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Speaker 2: it's really difficult.

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Speaker 1: Let's talk about the actual measured health impact. Is there're

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Speaker 1: sevel right.

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Speaker 3: There are.

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Speaker 2: There are quite a few, in fact, so cardovascularly. It

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Speaker 2: has a huge impact on increased number of heart attacks

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Speaker 2: and strokes after each time change, consistently up to a

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Speaker 2: twenty four percent a recent hospital study in Michigan twenty

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Speaker 2: four percent increase in heart attacks on the Monday following

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Speaker 2: the switch.

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Speaker 3: That's huge, that's big, that's really really big.

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Speaker 1: Part attacks because of the time change. Now I thought, well,

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Speaker 1: I got an extra hour sleep I should be good,

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Speaker 1: but that's not true.

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Speaker 2: Well, you know, there's what we what we perceive is happening,

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Speaker 2: there's what actually is happening in our bodies. So our

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Speaker 2: bodies run on a circadian clock, and the circadian clock

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Speaker 2: is timed as animals. Bodies are timed to the light

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Speaker 2: in the darkness, and when we frequently shift our body clock,

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Speaker 2: it has negative impacts. So we see this on shift workers.

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Speaker 2: We see this in people who travel regularly for work

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Speaker 2: across multiple time zones. We see decreased health in those people,

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Speaker 2: in large part because of the circadian rhythm differential that they.

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Speaker 3: Have to shift. They shift their phases.

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Speaker 2: Of sleep and wake also, though done over time, they

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Speaker 2: can come to adapt to that. But for the rest

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Speaker 2: of us, who only shift it basically twice a year

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Speaker 2: or infrequently, it can have really significant negative impacts.

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Speaker 3: So I'm not a doctor.

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Speaker 2: I can't explain this to you in greater detail than that,

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Speaker 2: but I can tell you that there is documented evidence

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Speaker 2: that strokes go up maybe eight percent in the first

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Speaker 2: couple of days afterward, and heart attacks go up significantly

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Speaker 2: in the first couple of days after a time shift.

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Speaker 1: Okay, so how do you prevent that. If your heart's palpitating,

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Speaker 1: you're beating real fast. Right now, you're sweating and your

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Speaker 1: arms are going numb, we'll call nine one one. But

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Speaker 1: before you get to that, what do you have to do?

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Speaker 2: Well? One of the things that we're starting to understand

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Speaker 2: is helpful is to prepare ourselves for that. So I

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Speaker 2: don't know if you, before you went to Australia did

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Speaker 2: what some people who travel long distances across multiple time

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Speaker 2: zones do, if they start preparing their body for the

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Speaker 2: time they're going to be in by going to bed later,

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Speaker 2: or going to bed earth earlier, by getting up later

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Speaker 2: or getting up earlier, start shifting a few days beforehand

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Speaker 2: into their new time zone.

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Speaker 1: No, I'm dumb. I would never do that. I'd never

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Speaker 1: do that. I'm stupid, not at all.

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Speaker 2: Well, one of the things that we recommend is if

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Speaker 2: you are someone who you who knows that this time

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Speaker 2: change really impacts you, and it really impacts me, not

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Speaker 2: with a heart attack, but just generally I don't feel

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Speaker 2: as well.

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Speaker 3: For the week afterward.

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Speaker 2: I try to start shifting my sleep cycle and my

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Speaker 2: weight cycle to be more like the time that I'm

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Speaker 2: going to be in versus the time that I'm currently

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Speaker 2: living in.

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Speaker 3: Then it's of abrupt shift.

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Speaker 2: So gradually changing because we know that this is coming

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Speaker 2: and we can predict it can be really helpful.

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Speaker 4: Well if you can.

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Speaker 1: But most people, you know, you still have to work

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Speaker 1: and then you go, Okay, Then I got to pack

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Speaker 1: and I got to make sure everything's in.

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Speaker 4: I'm all excited about traveling.

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Speaker 1: You know, as you're talking about that, I know some

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Speaker 1: people and there's people listening who are in the business

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Speaker 1: of traveling a lot. And you're going to different countries,

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Speaker 1: different time zon P and G notorious for that. Does

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Speaker 1: that shape yours off your life?

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Speaker 2: I think there's evidence to indicate it has some pretty

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Speaker 2: significant medical impacts.

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Speaker 3: Yes, I know, oh yes, absolutely it does.

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Speaker 2: And shifting time zones like that, our bodies are not

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Speaker 2: designed to do that, and our modern technology allows it,

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Speaker 2: but our bodies are not actually physically designed to do that.

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Speaker 2: So it creates stress in our body, It creates differences

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Speaker 2: in cortisol levels, it creates differences in our serotonin levels,

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Speaker 2: which is one of the neuroreceptors neurotransmitters used for mood regulation.

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Speaker 2: And so these differences over long periods of time can

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Speaker 2: have negative consequences. And I believe that there are now

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Speaker 2: studies about protocols for how to help people who have

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Speaker 2: shift work or who travel across multiple time zones regularly,

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Speaker 2: to help them manage that better. But it's something that

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Speaker 2: needs to be carefully managed because our bodies don't adapt

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Speaker 2: to that. Anybody who's traveled internationally and has jet lag

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Speaker 2: knows that it can take you twenty four to thirty

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Speaker 2: six hours to sort of get back in the groove again,

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Speaker 2: and then.

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Speaker 3: When you come back home the same thing can be true.

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Speaker 4: She's Julie Hattashare, our licensed mental health expert. Monday Morning.

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Speaker 1: It's always Julie of course talking about mental health Monday

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Speaker 1: at the be Connected dot Care. The time change, Yeah,

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Speaker 1: it's okay right now because youve got an extra hour sleep,

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Speaker 1: but you know you still feel the effects of this

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Speaker 1: too because heart attrack rates are up, motor vehicle accidents.

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Speaker 1: Your mental health starts to stuffer at that you get

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Speaker 1: because if you can't handle the sleep very well, there's depression.

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Speaker 1: Seasonal effective disorder is a huge one.

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Speaker 2: It is, and that is triggered by the time change

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Speaker 2: and exacerbated by.

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Speaker 3: The increased darkness.

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Speaker 2: So seasonal affective disorder is our body's response to not

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Speaker 2: having enough sunlight in our day, and people feel that

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Speaker 2: in many different ways. People who live in community that

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Speaker 2: are not very sunshiny, like Seattle, often have a low

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Speaker 2: level of seasonal effective.

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Speaker 3: Disorder year round.

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Speaker 2: People who live in areas that are more sunshiny, and

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Speaker 2: then once winter comes they get less of it.

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Speaker 3: It becomes more acute.

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Speaker 2: So you can have it sort of consistently or you

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Speaker 2: can have it acutely, depending upon the seasonal change. But

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Speaker 2: our bodies need sunlight. It helps with mood regulation, It

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Speaker 2: helps with sleep regulation, It helps with stress levels, cortisol levels,

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Speaker 2: it helps with adrenaline. It is important for us to

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Speaker 2: have sunshine in our lives. And when we go to

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Speaker 2: work in the dark and come home in the dark

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Speaker 2: and we're not outside during the day, it's a problem.

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Speaker 2: Those sunlamps really do help.

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Speaker 4: Yeah, I've got a happy night.

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Speaker 1: Any bright light, yeah, yeah, Because it has to be

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Speaker 1: when a certain spectrum.

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Speaker 2: Correct exactly, it has to be within a certain spectrum.

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Speaker 2: You have to use it ideally at particular times of day,

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Speaker 2: four particular lengths of time in order to the impact

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Speaker 2: of sunlight through your eyes, which has a huge effect

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Speaker 2: on your brain. So it's not just about sitting under

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Speaker 2: any light.

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Speaker 3: It's about the.

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Speaker 2: Type of light that sunlight is coming through your eyes

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Speaker 2: and hitting your brain. You can get that just also

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Speaker 2: by ten or fifteen minutes outside with no sunglasses on.

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Speaker 3: It's not terribly bright.

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Speaker 1: Yeah, okay, So it's just the sun, the effect of

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Speaker 1: the sun itself, the vitamin D, the things that brings

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Speaker 1: with it. You mentioned different times of the day when

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Speaker 1: she'd be exposed.

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Speaker 4: What are you talking.

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Speaker 2: What's optimal first thing in the morning, before you start

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Speaker 2: your day, ideally fifteen to thirty minutes of sunlight, because

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Speaker 2: that triggers your body into recognizing that it's awake and

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Speaker 2: time to work now, and your brain starts creating all

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Speaker 2: of those hormones that you need in order to go

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Speaker 2: through your day and do a really good job going

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Speaker 2: through your day. And then sometimes if you have a

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Speaker 2: slump in the middle of the day, that another really

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Speaker 2: good time to get some sunlight through your eyes because

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Speaker 2: that will again stimulate your brain to produce the hormones

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Speaker 2: that provide energy and cognition and keep you sharp and focused.

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Speaker 4: Okay.

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Speaker 2: And then later at night, as you're starting to wind down,

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Speaker 2: you want to decrease blue light so screen time, and

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Speaker 2: increase warm light in your home, and then that makes

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Speaker 2: the transition to sleep easier and makes your sleep more

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Speaker 2: RESTful so that you can get up the next day

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Speaker 2: and do it again.

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Speaker 4: All right, So what about that?

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Speaker 1: She you mentioned the sleep shifting and getting used to

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Speaker 1: this thing, but how often should you?

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Speaker 4: What about naps?

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Speaker 1: I think that's a good one too, because it feels like,

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Speaker 1: you know, especially when it's gray and dark and we

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Speaker 1: just want to curl up and have a Well, why

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Speaker 1: do naps get such a bad rap?

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Speaker 2: I don't know why naps got such a bad rap,

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Speaker 2: But I also don't know why sleep got such a

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Speaker 2: bad rap.

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Speaker 3: I mean, do you remember back in.

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Speaker 2: The days when people used to say, I'll sleep when

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Speaker 2: I'm dead, and people used to brag about getting by

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Speaker 2: on three or four hours of sleep to night. And

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Speaker 2: we know physiologically and mentally and emotionally that we most

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Speaker 2: of us need seven to nine hours of sleep a night,

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Speaker 2: good quality sleep. So if you are someone who needs

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Speaker 2: a nap in the middle of the day, what the

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Speaker 2: recommendation currently is is that you don't go for more

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Speaker 2: than about thirty minutes to take a power nap. Anything

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Speaker 2: more than that, you're getting into a full sleep cycle.

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Speaker 2: And if you interrupt a full sleep cycle, that leaves

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Speaker 2: you feeling groggier and more disconnected than.

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Speaker 3: Before you went in.

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Speaker 2: And so fifteen to thirty minutes is ideal for most people,

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Speaker 2: and just one of those a day to kind of

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Speaker 2: boost your energy and boost your mood can be real.

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Speaker 2: I don't know why NAP's got a bad rapper.

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Speaker 1: Have to be what appear and work ethic right, and

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Speaker 1: somehow you're napping your slacker right, Well.

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Speaker 2: I mean there is that, although I remember there were

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Speaker 2: a few times in my life when I would take

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Speaker 2: my lunch hour and go to my car and nap

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Speaker 2: for thirty minutes and then get back into the office

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Speaker 2: and work again because I was so tired. You can't

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Speaker 2: really nap at your desk. I go hang out in

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Speaker 2: my car and nap and then come back in.

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Speaker 1: I don't know about the napping cubes. I just the

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Speaker 1: people I work with. I don't want to lay where

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Speaker 1: they lay, you know, honestly, I do.

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Speaker 2: Know what you mean.

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Speaker 3: I'm lucky I have a couch in my office. Yeah,

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Speaker 3: I sick it lay down on my couch if.

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Speaker 4: I need a now five ten minutes. If you need it.

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Speaker 4: I'm not a big nap or when I do it hits.

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Speaker 4: It's good. It's good.

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Speaker 1: I don't mind doing it. If you need to take it,

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Speaker 1: it makes you more productive. I understand. We don't encourage

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Speaker 1: it more. Now you could be like some people and

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Speaker 1: probably have a two hour nap. That's a little much.

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Speaker 3: Well, that's too.

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Speaker 2: Much, because then you're you're all the way through one

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Speaker 2: and into your second sleep cycle. A complete sleep cycle

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Speaker 2: lasts about ninety minutes, so the first part of the

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Speaker 2: sleep cycle is the really restorative. That's why the first

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Speaker 2: thirty minutes is great, that thirty minute nap. Once you

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Speaker 2: move into the second part of the sleep cycle, if

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Speaker 2: you awake from that in the middle of it, it's

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Speaker 2: really hard to get back on track again. That's when

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Speaker 2: you wake up in your groggy and you actually maybe

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Speaker 2: feel worse than before you took the nap because you're

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Speaker 2: in that second part of the sleep cycle.

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Speaker 3: It's not really helpful.

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Speaker 2: So that's why the thirty minutes is pretty much ideal.

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Speaker 1: Which time change is worse the Sprague one or listen,

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Speaker 1: I think it'd be this one. Now, granted we still

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Speaker 1: get to get extra hour sleep. You love that one

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Speaker 1: bars are open. If you're younger, that means the bars

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Speaker 1: are open for next But for those of us adults,

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Speaker 1: like to me, it's like, this is worse because we

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Speaker 1: know what's coming. You know that we're not going to

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Speaker 1: see the sun. It's going to get dark and gloomy,

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Speaker 1: and you're going to leave for work, it's going to

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Speaker 1: be dark.

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Speaker 4: To get home for work, it's going to be dark.

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Speaker 1: There's no joy in that, there's nothing to look forward

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Speaker 1: to until we fix it in the spring.

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Speaker 2: Physiologically, the research indicates that both have similar impact on

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Speaker 2: our bodies. I think it's the meaning we make of it.

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Speaker 2: So to your point, the spring, we lose an hour

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Speaker 2: of sweep, but we know that warmer, brighter sunnier days

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Speaker 2: are coming. However, there are people who really like winter,

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Speaker 2: and so for them, this season that's coming up is not.

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Speaker 3: Gloomy and doomy. It is really fun.

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Speaker 2: They like outdoor sports, they like the colder weather, They

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Speaker 2: really enjoy, you know, coziness around a fire. So for

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Speaker 2: them winter is actually a lovely season and they're not

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Speaker 2: disliking it at all.

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Speaker 3: So physiologically the.

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Speaker 2: Change is very similar, or the effect is very similar.

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Speaker 3: It's the meaning we make.

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Speaker 2: Of it that makes for me and you spring an

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Speaker 2: easier one to manage than fall.

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Speaker 1: I might be a freak, but I enjoy winter. I

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Speaker 1: like fall a lot. I like winter. I like winter

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Speaker 1: up until about maybe March. By then it's like, okay,

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Speaker 1: and now it's just wet and gloomy and just nasty.

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Speaker 1: Can't do Anything's rains all the time. That's depressing. I

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Speaker 1: like nice white snowfalls, something like that. Get a couple

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Speaker 1: of feet of snow on the ground, a fire, I'm good.

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Speaker 1: But then one it's just dooming and blooming. Right, we

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Speaker 1: don't have that. So and then after that, yeah, by February,

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Speaker 1: February starts to roll around. When pictures and catchers report,

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Speaker 1: it's like, okay, it needs to be over. And then

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Speaker 1: we got two mile months of misery. Is a problem.

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Speaker 2: Yes, Pictures and Catchers report used to be a national

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Speaker 2: holiday in my household. When my kids were young, that

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Speaker 2: was their favorite day of the year. Race fall season

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Speaker 2: was starting.

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Speaker 4: It's over.

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Speaker 2: Yeah, it's over, yeah, exactly, and that's when things should

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Speaker 2: start to get warmer. Now, like you, I like winter,

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Speaker 2: I like a cold Christmas and a cold New Year,

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Speaker 2: and then you know, early mid January, I'm kind of done.

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Speaker 2: I'm ready for start getting warmer again.

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Speaker 1: Well, did you also notice too that the older, when

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Speaker 1: as you get older, you want more sunshine.

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Speaker 4: Why is that?

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Speaker 2: Yes, Well, because it helps regulate our mood, it helps

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Speaker 2: regulate our energy.

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Speaker 3: Sunshine is really important for all of the processes in

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Speaker 3: our body.

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Speaker 2: And the older we get, the more challenging physically things

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Speaker 2: can become, the more we need every little bit of

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Speaker 2: help we can access, and sunlight is important. Darkness feels

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Speaker 2: darker the older I get, I agree with you. And

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Speaker 2: winter feels more wintery and yucky.

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Speaker 3: The older I get.

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Speaker 2: And I think that that is pretty common. It's harder

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Speaker 2: to stay warm when you're older, it's harder to navigate in.

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Speaker 3: The dark when you're older.

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Speaker 2: And we need more of the serotone and the dopamine

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Speaker 2: that sunlight provides us, and we need more of the

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Speaker 2: cortisol to get us going in through our day that

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Speaker 2: the sunlight provides them, because as we get older, our

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Speaker 2: brains produce less of that.

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Speaker 1: Naturally, I get cortisol, dopamine. I'm here for Julietter's here

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Speaker 1: at be a Connected dot Care. That's a letter B

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Speaker 1: Connected dot Care if you want to reach out, maybe

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Speaker 1: a topic for a future segment or a question for her.

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Speaker 1: She practices out of Clifton at be Connected dot Care.

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Speaker 1: And Hey, Julie is the handle for the email Julie

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Speaker 1: hattersh here, mental health, money and the Scott Slan show

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Speaker 1: all the best. Thanks for jumping on, have a great week.

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Speaker 4: Thanks you too, Yeah, thank you.

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Speaker 1: We got to get a news update and then when

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Speaker 1: we return, Austin Elmore's here. So far no worried about

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Speaker 1: anybody getting fired down at pay Court. Shouldn't someone be

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Speaker 1: fired for this? We'll name names. Coming up with Austin

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Speaker 1: is the watches on for a sacrificial lamb down with

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Speaker 1: the football team after yesterday's historic disasters loss out back

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Speaker 1: to back historic disasters loss losses. Here on the Home

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Speaker 1: of the Best Beangals covered Scotland, putting the dope and

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Speaker 1: dopamine on seven hundred ww since