1 00:00:03,400 --> 00:00:06,800 Speaker 1: In order to be able to cover news seven. It 2 00:00:06,840 --> 00:00:09,920 Speaker 1: means people have to work at all strange hours of 3 00:00:09,920 --> 00:00:12,640 Speaker 1: the night. And even if you think about a program 4 00:00:12,680 --> 00:00:16,000 Speaker 1: like Good Morning America, everyone who works on that show 5 00:00:16,079 --> 00:00:21,119 Speaker 1: is waking up at two, three, four, maybe five in 6 00:00:21,160 --> 00:00:27,200 Speaker 1: the morning if they're lucky. Diane Merseado is a journalist, author, 7 00:00:27,400 --> 00:00:30,840 Speaker 1: and news anchor who co hosts ABC News Live. From 8 00:00:30,840 --> 00:00:33,640 Speaker 1: the anchor chair of early morning news shows to field 9 00:00:33,680 --> 00:00:37,240 Speaker 1: reporting for overnight news coverage, Diane has done it all. 10 00:00:37,840 --> 00:00:40,839 Speaker 1: We rely on journalists like her to be there to 11 00:00:40,960 --> 00:00:43,479 Speaker 1: deliver the stories and information that we need to know, 12 00:00:44,159 --> 00:00:46,800 Speaker 1: and Diane is one of the most trusted voices in 13 00:00:46,840 --> 00:00:50,000 Speaker 1: the industry. On an average day, she's reporting the news 14 00:00:50,000 --> 00:00:56,600 Speaker 1: to roughly eight point one million viewers. The ultimate reward 15 00:00:56,720 --> 00:00:59,520 Speaker 1: is relaying this information that I think is really important, 16 00:00:59,560 --> 00:01:02,520 Speaker 1: and I do you consider news a public service? And 17 00:01:02,560 --> 00:01:06,200 Speaker 1: I'm a very sort of principled, idealistic person. Even still 18 00:01:06,240 --> 00:01:10,039 Speaker 1: in my career, things don't stop happening just because the 19 00:01:10,080 --> 00:01:15,240 Speaker 1: sun goes down. Reporting the news is seven job. I've 20 00:01:15,280 --> 00:01:19,600 Speaker 1: had shifts where I went in at noon, I went 21 00:01:19,640 --> 00:01:21,920 Speaker 1: in at three thirty in the morning, I went in 22 00:01:22,000 --> 00:01:26,560 Speaker 1: at one thirty in the morning. Camera ready. I've gone 23 00:01:26,640 --> 00:01:30,320 Speaker 1: in at ten or eleven PM and come out of 24 00:01:30,360 --> 00:01:33,240 Speaker 1: work at nine am, and then you try to sleep. 25 00:01:34,360 --> 00:01:36,760 Speaker 1: If the news never sleeps, what does that mean for 26 00:01:36,800 --> 00:01:39,640 Speaker 1: the journalists who report it and how do they disconnect 27 00:01:39,640 --> 00:01:43,240 Speaker 1: from the intensity and severity of current events to unwine 28 00:01:43,319 --> 00:01:48,560 Speaker 1: for healthy sleep. I'm on at O'Connor and this is 29 00:01:48,640 --> 00:01:52,480 Speaker 1: Chasing Sleep and I heart radio production and partnership with 30 00:01:52,520 --> 00:02:00,520 Speaker 1: Mattress Firm. As a bestselling author and health calls with 31 00:02:00,560 --> 00:02:03,160 Speaker 1: the background in psychology, I've spent a lot of my 32 00:02:03,280 --> 00:02:06,960 Speaker 1: time studying and writing about sleep. Sleep is so essential 33 00:02:07,000 --> 00:02:10,280 Speaker 1: to our overall health, but often it's something we overlook 34 00:02:10,680 --> 00:02:13,160 Speaker 1: and it's the first thing we tend to neglect. And 35 00:02:13,200 --> 00:02:18,000 Speaker 1: each episode we'll meet people living and working in extraordinary circumstances. 36 00:02:18,360 --> 00:02:20,760 Speaker 1: I want to learn how they rest and recharge their 37 00:02:20,800 --> 00:02:23,880 Speaker 1: bodies and minds to perform at their very best. In 38 00:02:23,919 --> 00:02:27,200 Speaker 1: this episode will uncover what working through the night to 39 00:02:27,280 --> 00:02:29,880 Speaker 1: bring you the news does to the brain and how 40 00:02:29,919 --> 00:02:31,800 Speaker 1: to slow things down to be able to get some 41 00:02:31,919 --> 00:02:42,800 Speaker 1: much needed rest. Breaking news is the most challenging part 42 00:02:42,840 --> 00:02:45,000 Speaker 1: of my job now, but it's the part that I 43 00:02:45,040 --> 00:02:48,520 Speaker 1: love the most it's when there's no prompter to rely on, 44 00:02:48,639 --> 00:02:52,440 Speaker 1: there's no script to rely on, sometimes very little information 45 00:02:52,520 --> 00:02:54,800 Speaker 1: to rely on, and you kind of just have to 46 00:02:54,840 --> 00:02:58,800 Speaker 1: go with your gut. It's you and the audience and 47 00:02:58,919 --> 00:03:03,360 Speaker 1: nothing in between. As you're actively getting in this new information, 48 00:03:04,160 --> 00:03:07,560 Speaker 1: how do I best relay this to the audience in 49 00:03:07,600 --> 00:03:11,799 Speaker 1: a way that everyone's gonna understand and be able to 50 00:03:11,880 --> 00:03:14,880 Speaker 1: take in and to be able to capture what the 51 00:03:14,880 --> 00:03:19,720 Speaker 1: important parts of this story really are. There's something deeply 52 00:03:19,800 --> 00:03:22,720 Speaker 1: exciting about the world of reporting and fitting in all 53 00:03:22,760 --> 00:03:25,040 Speaker 1: the pieces of a story to give the public a 54 00:03:25,120 --> 00:03:29,480 Speaker 1: full picture. I think I've just always had this intense 55 00:03:29,480 --> 00:03:32,600 Speaker 1: curiosity about wanting to know what was going on in 56 00:03:32,639 --> 00:03:35,880 Speaker 1: the world and wanting to figure it out, like everything 57 00:03:35,960 --> 00:03:38,320 Speaker 1: was a giant puzzle, and the more information I could get, 58 00:03:38,360 --> 00:03:40,440 Speaker 1: the more I could figure out how it all comes together. 59 00:03:41,600 --> 00:03:45,200 Speaker 1: There's no shortage of difficult moments in journalism. Sometimes the 60 00:03:45,240 --> 00:03:48,200 Speaker 1: bigger the story, the bigger the emotional toll it can 61 00:03:48,280 --> 00:03:51,960 Speaker 1: have on the public and the journalist delivering the story. 62 00:03:52,320 --> 00:03:54,800 Speaker 1: I wondered about some of those bigger moments in Diane's 63 00:03:54,800 --> 00:03:57,680 Speaker 1: career and how she's learned to process the weight of 64 00:03:57,720 --> 00:04:01,920 Speaker 1: the news she's reporting. One big one for me was 65 00:04:02,320 --> 00:04:06,040 Speaker 1: working on the Eric Garner case. I was in Staten 66 00:04:06,040 --> 00:04:10,600 Speaker 1: Island talking to his friends, people who were there who 67 00:04:10,640 --> 00:04:14,920 Speaker 1: witnessed the police put him in a chokehold. They were 68 00:04:14,920 --> 00:04:17,000 Speaker 1: all telling me, you know, they're saying he died at 69 00:04:17,000 --> 00:04:19,720 Speaker 1: the hospital. As far as we could tell, he died 70 00:04:19,760 --> 00:04:24,000 Speaker 1: in front of us. And being able to talk to 71 00:04:24,440 --> 00:04:28,400 Speaker 1: people like that firsthand, see additional videos that they took. 72 00:04:29,200 --> 00:04:32,280 Speaker 1: Regardless of your opinion on the case, when you see 73 00:04:32,320 --> 00:04:37,000 Speaker 1: how any serious news story actually touches the people who 74 00:04:37,040 --> 00:04:41,640 Speaker 1: are directly involved, it affects you differently. And that's one 75 00:04:41,680 --> 00:04:43,719 Speaker 1: of those stories that you know even now, I go 76 00:04:43,839 --> 00:04:47,440 Speaker 1: home sometimes and I find myself at midnight watching the 77 00:04:47,520 --> 00:04:50,919 Speaker 1: video again, listening to the audio again. Can I do 78 00:04:50,960 --> 00:04:55,720 Speaker 1: anything about it? No. But in instances like that, your 79 00:04:55,760 --> 00:04:58,640 Speaker 1: brain doesn't always let you sleep because it's so consumed 80 00:04:58,680 --> 00:05:01,240 Speaker 1: by something else. And every now and then you hit 81 00:05:01,240 --> 00:05:03,640 Speaker 1: a story that just consumes you to the point where 82 00:05:04,120 --> 00:05:06,200 Speaker 1: you can't fall asleep as easily as you would like to. 83 00:05:07,320 --> 00:05:10,200 Speaker 1: Journalism requires those in the field to be able to 84 00:05:10,279 --> 00:05:13,640 Speaker 1: manage high levels of emotional stress along with the intense 85 00:05:13,680 --> 00:05:16,040 Speaker 1: pressure of being the first to break the news, no 86 00:05:16,120 --> 00:05:19,440 Speaker 1: matter the hour. At a certain point, that all starts 87 00:05:19,440 --> 00:05:21,680 Speaker 1: to take a toll. And when you're pushing through on 88 00:05:21,760 --> 00:05:24,480 Speaker 1: high levels of adrenaline, how do you come down from 89 00:05:24,480 --> 00:05:28,080 Speaker 1: the reporting high? Little by little, I just saw my 90 00:05:28,160 --> 00:05:30,800 Speaker 1: sleep deteriorate more and more and more and more. And 91 00:05:30,839 --> 00:05:33,039 Speaker 1: I think I did what most people do, which is 92 00:05:33,080 --> 00:05:37,160 Speaker 1: you just assume you can power through it. And one 93 00:05:37,200 --> 00:05:40,560 Speaker 1: of the perks of having a job like this is 94 00:05:40,600 --> 00:05:43,000 Speaker 1: that you love it and when you're doing it, your 95 00:05:43,160 --> 00:05:46,359 Speaker 1: adrenaline is pumping and you kind of find a way 96 00:05:46,839 --> 00:05:50,320 Speaker 1: to perform. Your body just you know, goes into showtime 97 00:05:50,320 --> 00:05:53,080 Speaker 1: mode and you dig deep and you do it. I 98 00:05:53,080 --> 00:05:57,360 Speaker 1: think the problem comes around after. It's when you get 99 00:05:57,400 --> 00:06:01,520 Speaker 1: home and now you're trying to plug from showtime mode, 100 00:06:01,520 --> 00:06:03,640 Speaker 1: and you're trying to tell your body work time is over. 101 00:06:03,760 --> 00:06:06,240 Speaker 1: Now it's time to relax and unwind and go to sleep. 102 00:06:07,200 --> 00:06:10,039 Speaker 1: I think for myself and for a lot of of 103 00:06:10,120 --> 00:06:13,040 Speaker 1: journalists who are used to that kind of quick, fast paced, 104 00:06:13,160 --> 00:06:17,200 Speaker 1: fast thinking life, it's when you try to step back 105 00:06:17,200 --> 00:06:19,680 Speaker 1: from that that then you start to have a problem, 106 00:06:19,720 --> 00:06:21,640 Speaker 1: because you lay down in bed and you're trying to 107 00:06:21,680 --> 00:06:23,800 Speaker 1: tell your body. It's time to go to sleep, and 108 00:06:23,839 --> 00:06:27,279 Speaker 1: your body is still in go mode. We all know 109 00:06:27,360 --> 00:06:29,520 Speaker 1: at this point that stress can really do a number 110 00:06:29,520 --> 00:06:31,800 Speaker 1: on our bodies. But I wanted to talk to an 111 00:06:31,839 --> 00:06:35,159 Speaker 1: expert to learn more about how stress and anxiety impact 112 00:06:35,160 --> 00:06:37,760 Speaker 1: our sleep. So I decided to catch up with Dr 113 00:06:37,880 --> 00:06:42,000 Speaker 1: Jade Woo. She's a Board certified sleep psychologist, researcher, and 114 00:06:42,120 --> 00:06:45,200 Speaker 1: author of the book Hello Sleep, The Science and Art 115 00:06:45,279 --> 00:06:50,400 Speaker 1: of Overcoming Insomnia Without Medications. And so, with the high 116 00:06:50,400 --> 00:06:54,560 Speaker 1: stress environment of working in a newsroom like Dianda's, could 117 00:06:54,600 --> 00:06:58,760 Speaker 1: you walk us through how stress effects sleep? We know 118 00:06:58,839 --> 00:07:01,600 Speaker 1: that not getting enough sleep can be stressful, but how 119 00:07:01,600 --> 00:07:05,680 Speaker 1: does having high levels of stress effect your sleep? Yes, 120 00:07:06,000 --> 00:07:09,800 Speaker 1: stress and sleep are not good friends. So when we 121 00:07:09,840 --> 00:07:13,840 Speaker 1: experience a lot of stress, especially chronic stress, hour after hour, 122 00:07:13,960 --> 00:07:17,440 Speaker 1: day after day kind of stress, the message that's sending 123 00:07:17,480 --> 00:07:20,640 Speaker 1: to our bodies is there must be a predator on 124 00:07:20,640 --> 00:07:23,760 Speaker 1: our tail, because otherwise, why are you so high octane 125 00:07:23,800 --> 00:07:26,280 Speaker 1: all the time, Why are you going, going, going, Why 126 00:07:26,480 --> 00:07:29,360 Speaker 1: is your heart rate up and your cortisol levels are up? 127 00:07:29,680 --> 00:07:32,240 Speaker 1: You know, all of this is telling our bodies there 128 00:07:32,320 --> 00:07:35,680 Speaker 1: must be a predator. So if there is a predator. Obviously, 129 00:07:35,720 --> 00:07:37,880 Speaker 1: the last thing you want to do is sleep. So 130 00:07:37,920 --> 00:07:40,680 Speaker 1: it's really hard to turn on and off that switch 131 00:07:40,760 --> 00:07:44,480 Speaker 1: to say, Okay, now I'm on i am reporting breaking news, 132 00:07:44,680 --> 00:07:46,880 Speaker 1: I am you know, chasing down leads, I am in 133 00:07:46,920 --> 00:07:49,080 Speaker 1: front of the camera, in front of millions of people, 134 00:07:49,600 --> 00:07:52,240 Speaker 1: and then switch it off like Okay, I'm alone in 135 00:07:52,280 --> 00:07:54,360 Speaker 1: my quiet room and I want to sleep now. It's 136 00:07:54,400 --> 00:07:56,680 Speaker 1: really hard to just, you know, switch on and off 137 00:07:56,760 --> 00:08:00,680 Speaker 1: like that and get into sleepy mode. So, if we're 138 00:08:00,680 --> 00:08:03,640 Speaker 1: going about our days and tackling the challenges that life 139 00:08:03,640 --> 00:08:05,920 Speaker 1: throws at us, how can we tell when stress is 140 00:08:05,960 --> 00:08:09,840 Speaker 1: reaching a point where it's actively impacting our sleep. So 141 00:08:09,920 --> 00:08:13,560 Speaker 1: one of the most common things I hear is tired 142 00:08:13,640 --> 00:08:21,040 Speaker 1: but wired. So someone is exhausted, they're dragging, they can't concentrate, 143 00:08:21,080 --> 00:08:23,440 Speaker 1: they don't feel well. They just want to crawl into 144 00:08:23,480 --> 00:08:26,080 Speaker 1: bed like everything in their body is screaming for rest. 145 00:08:26,680 --> 00:08:29,560 Speaker 1: But when they get into bed, they can't sleep. They 146 00:08:29,560 --> 00:08:32,559 Speaker 1: have insomnia. They're staring at the ceiling, they're tossing and turning. 147 00:08:32,920 --> 00:08:35,960 Speaker 1: Their mind is racing, you know, and sometimes they even 148 00:08:36,040 --> 00:08:40,080 Speaker 1: feel like panicky feelings in their body. That racing mind 149 00:08:40,760 --> 00:08:43,640 Speaker 1: needs some sort of release. You know, you can't just 150 00:08:43,760 --> 00:08:46,920 Speaker 1: keep keating the can down the road. Your thoughts, your 151 00:08:47,040 --> 00:08:49,920 Speaker 1: mind really do need your attention. So if all day 152 00:08:49,920 --> 00:08:53,840 Speaker 1: long you're saying, Okay, I'm busy, I'm distracted, and I 153 00:08:53,840 --> 00:08:56,680 Speaker 1: don't have time to process my thoughts or emotions. If 154 00:08:56,720 --> 00:08:59,319 Speaker 1: the first time in your day that you have a 155 00:08:59,400 --> 00:09:02,240 Speaker 1: chance to as your thoughts emotions is at bedtime, when 156 00:09:02,240 --> 00:09:04,520 Speaker 1: you lay down and it's finally quiet and dark, and 157 00:09:04,559 --> 00:09:06,400 Speaker 1: then of course you're racing mind is going to come 158 00:09:06,400 --> 00:09:09,080 Speaker 1: out to play. It's like been waiting patiently all day, 159 00:09:09,160 --> 00:09:12,079 Speaker 1: like a child talking at your sleeve. Okay, now I've 160 00:09:12,080 --> 00:09:14,400 Speaker 1: got your full attention. Let me tell you all of 161 00:09:14,400 --> 00:09:17,480 Speaker 1: the things. This is the tired, bit wired phenomenon that 162 00:09:17,559 --> 00:09:21,079 Speaker 1: a lot of high stress jobs will bring, because then 163 00:09:21,080 --> 00:09:25,080 Speaker 1: your body and mind are really confused about what is day, 164 00:09:25,160 --> 00:09:27,280 Speaker 1: what is night? You know what is on time, what 165 00:09:27,480 --> 00:09:30,280 Speaker 1: is off time, so it has a hard time keeping 166 00:09:30,400 --> 00:09:32,960 Speaker 1: up that you know biological rhythm to help you up 167 00:09:33,000 --> 00:09:35,480 Speaker 1: regulate when you should be awake, down, regulate when you 168 00:09:35,480 --> 00:09:38,720 Speaker 1: should be asleep. We really should set aside time during 169 00:09:38,720 --> 00:09:43,760 Speaker 1: the day to process our thoughts, to review what we're feeling, 170 00:09:43,920 --> 00:09:47,960 Speaker 1: what we're doing, let your mind stretches wings so that 171 00:09:48,120 --> 00:09:50,920 Speaker 1: your mind isn't like jonesing to go at bed time. 172 00:09:51,240 --> 00:09:54,080 Speaker 1: So this tired but wired feeling is definitely a telltale 173 00:09:54,120 --> 00:09:58,920 Speaker 1: sign stress plus crazy hours. Diane was feeling the weight 174 00:09:58,960 --> 00:10:01,720 Speaker 1: of her job and it was impacting her sleep, and 175 00:10:01,760 --> 00:10:04,559 Speaker 1: the little sleep she was getting was starting to impact 176 00:10:04,600 --> 00:10:08,720 Speaker 1: other aspects of her health as well. When I first 177 00:10:08,720 --> 00:10:12,280 Speaker 1: started experiencing issues, I didn't realize that they were tied 178 00:10:12,280 --> 00:10:15,000 Speaker 1: to my sleep. But the first thing I noticed was 179 00:10:15,000 --> 00:10:18,040 Speaker 1: I had horrible acid reflux almost as soon as I 180 00:10:18,040 --> 00:10:20,760 Speaker 1: started working in early morning news. So I saw all 181 00:10:20,800 --> 00:10:23,280 Speaker 1: these doctors about my acid reflux. They put me on 182 00:10:23,320 --> 00:10:27,240 Speaker 1: all this different medication. I started making all these dietary changes. 183 00:10:27,920 --> 00:10:33,920 Speaker 1: Nothing helped, and in fact, I started pushing my dinner 184 00:10:33,960 --> 00:10:36,840 Speaker 1: time earlier and earlier and earlier, because I kept reading 185 00:10:36,880 --> 00:10:39,800 Speaker 1: that you have to have a big space between your 186 00:10:39,880 --> 00:10:41,840 Speaker 1: last meal and the time that you go to sleep 187 00:10:42,200 --> 00:10:45,800 Speaker 1: in order to prevent acid reflux. What I didn't know, 188 00:10:45,920 --> 00:10:48,200 Speaker 1: and what no one ever talks about, is that for 189 00:10:48,240 --> 00:10:50,760 Speaker 1: some people, it's really hard to go to bed when 190 00:10:50,760 --> 00:10:55,240 Speaker 1: you're hungry, and lack of sleep can cause acid reflux. 191 00:10:55,679 --> 00:10:58,720 Speaker 1: The other symptom I noticed was dry eyes. I started 192 00:10:58,760 --> 00:11:01,080 Speaker 1: feeling just this is comfort in my eyes that I 193 00:11:01,080 --> 00:11:05,400 Speaker 1: had never felt before, and I didn't know what was 194 00:11:05,480 --> 00:11:09,160 Speaker 1: causing it. I started feeling foggy at times, mentally foggy, 195 00:11:09,200 --> 00:11:14,120 Speaker 1: like I couldn't focus, and I felt exhausted, but not sleepy. 196 00:11:14,520 --> 00:11:16,160 Speaker 1: I think the breaking point for me ended up being 197 00:11:16,160 --> 00:11:20,080 Speaker 1: when I developed a tolerance to ambient So I called 198 00:11:20,120 --> 00:11:23,720 Speaker 1: my doctor and her advice to me was, you know, 199 00:11:23,760 --> 00:11:28,160 Speaker 1: you're only taking half of the lowest dose, so just 200 00:11:28,200 --> 00:11:31,520 Speaker 1: take a full pill. And I kind of decided right 201 00:11:31,559 --> 00:11:34,520 Speaker 1: then and there that this is not going to be 202 00:11:34,600 --> 00:11:37,200 Speaker 1: the way forward for me. So that was kind of 203 00:11:37,240 --> 00:11:39,360 Speaker 1: my big Eureka moment of I need to find a 204 00:11:39,360 --> 00:11:43,680 Speaker 1: better solution. Doctor Woo has seen many struggle with sleep 205 00:11:43,760 --> 00:11:46,800 Speaker 1: the same way Diane has, and she recognizes that when 206 00:11:46,800 --> 00:11:49,080 Speaker 1: you get to this breaking point, it can be hard 207 00:11:49,120 --> 00:11:52,440 Speaker 1: to see the path out of poor sleep. To see 208 00:11:52,480 --> 00:11:56,080 Speaker 1: patients who are really struggling and who really feel like 209 00:11:56,200 --> 00:11:59,560 Speaker 1: they've tried everything that feeling kind of hopeless, to be 210 00:11:59,600 --> 00:12:01,760 Speaker 1: able to turn that around for them, to give them 211 00:12:01,800 --> 00:12:06,280 Speaker 1: optimism and to really help them to re connect with 212 00:12:06,320 --> 00:12:09,480 Speaker 1: their sleep really kind of changes their whole life. You know, 213 00:12:09,480 --> 00:12:12,959 Speaker 1: there's a famous saying among really busy people, I'll sleep 214 00:12:12,960 --> 00:12:16,360 Speaker 1: when I'm dead. Yep, I've heard that. Yeah, I'm sure 215 00:12:16,400 --> 00:12:18,000 Speaker 1: you get that a lot. What are some of your 216 00:12:18,000 --> 00:12:20,520 Speaker 1: big highlights for why sleep is so important, Teddy, What 217 00:12:20,559 --> 00:12:22,520 Speaker 1: do you say to people who say, you know, I 218 00:12:22,520 --> 00:12:26,000 Speaker 1: can skimp on sleep and focus on other things. Well, 219 00:12:26,080 --> 00:12:29,280 Speaker 1: to me, sleep is not just the empty space in 220 00:12:29,320 --> 00:12:32,240 Speaker 1: between your days, right. Sometimes we think of it as like, oh, 221 00:12:32,360 --> 00:12:35,360 Speaker 1: it's just filler. It's just like quiet time, and if 222 00:12:35,360 --> 00:12:37,600 Speaker 1: I can squeeze more into my day, how awesome would 223 00:12:37,640 --> 00:12:40,520 Speaker 1: that be. But the problem is that if you don't 224 00:12:40,559 --> 00:12:43,320 Speaker 1: sleep well, then you don't have that nourishment, you don't 225 00:12:43,320 --> 00:12:46,520 Speaker 1: have that basic foundation for health and well being. I 226 00:12:46,559 --> 00:12:49,120 Speaker 1: don't think of it as empty space. I think of 227 00:12:49,160 --> 00:12:51,360 Speaker 1: it as water in between continents. You know, it's the 228 00:12:51,480 --> 00:12:54,840 Speaker 1: very thing that makes life possible. So we do need 229 00:12:54,880 --> 00:12:57,200 Speaker 1: to fill our oceans and make sure that, you know, 230 00:12:57,280 --> 00:12:59,280 Speaker 1: we we have the rest that we need, we have 231 00:12:59,360 --> 00:13:03,360 Speaker 1: the sleep that we need. It's amazing how interconnected all 232 00:13:03,400 --> 00:13:06,120 Speaker 1: of these pieces are within our brains. It's like a 233 00:13:06,120 --> 00:13:09,200 Speaker 1: car engine. When everything is going well, you can just 234 00:13:09,280 --> 00:13:11,480 Speaker 1: cruise on down the street. But if you have a 235 00:13:11,520 --> 00:13:14,000 Speaker 1: bad radiator or one of your spark plugs is out 236 00:13:14,040 --> 00:13:16,559 Speaker 1: of whack. Well, you might still get the car from 237 00:13:16,559 --> 00:13:18,719 Speaker 1: point A to point B, but it will be a 238 00:13:18,760 --> 00:13:22,040 Speaker 1: struggle and one that can become dangerous. So how do 239 00:13:22,040 --> 00:13:24,920 Speaker 1: you solve a serious sleep problem like a journalist, Well, 240 00:13:25,200 --> 00:13:29,800 Speaker 1: you report on it. I sat down with my producers 241 00:13:30,040 --> 00:13:34,360 Speaker 1: at World News Now, and given we were an overnight show, 242 00:13:34,720 --> 00:13:38,319 Speaker 1: I knew our audience, many of them presumably we're struggling 243 00:13:38,320 --> 00:13:40,840 Speaker 1: with a lot of the same issues. I knew a 244 00:13:40,840 --> 00:13:43,679 Speaker 1: lot of my coworkers were too, for that matter, and 245 00:13:43,760 --> 00:13:45,439 Speaker 1: so I said, you know, I want to set out 246 00:13:45,440 --> 00:13:48,439 Speaker 1: on this mission to fix my sleep. Do you guys 247 00:13:48,480 --> 00:13:52,760 Speaker 1: want me to document it? And I will find doctors 248 00:13:52,800 --> 00:13:56,040 Speaker 1: and do whatever they asked me to do, and we 249 00:13:56,080 --> 00:13:58,920 Speaker 1: can put together the story of the things that I 250 00:13:59,000 --> 00:14:01,240 Speaker 1: try and what works and what doesn't, and then we'll 251 00:14:01,280 --> 00:14:03,800 Speaker 1: bring it to our viewers and so they can learn 252 00:14:03,840 --> 00:14:08,840 Speaker 1: from it. We'll be right back after a brief message 253 00:14:08,840 --> 00:14:18,839 Speaker 1: from our partners at Mattress Firm, and now back to 254 00:14:18,920 --> 00:14:24,560 Speaker 1: chasing sleep. In my quest to find a doctor to 255 00:14:24,640 --> 00:14:27,360 Speaker 1: work with me to do this whole news story and 256 00:14:27,520 --> 00:14:31,320 Speaker 1: document my adventure, I had learned that cognitive behavioral therapy 257 00:14:31,320 --> 00:14:34,960 Speaker 1: because the gold standard treatment for insomnia. Once we finally 258 00:14:35,160 --> 00:14:38,600 Speaker 1: got this test done, I got the official insomnia diagnosis. 259 00:14:38,880 --> 00:14:40,840 Speaker 1: So I started reading more and more about cb T 260 00:14:40,960 --> 00:14:42,920 Speaker 1: I because I knew that that's what was going to 261 00:14:43,000 --> 00:14:45,720 Speaker 1: be coming next for me, and in the effort to 262 00:14:45,760 --> 00:14:49,160 Speaker 1: be a very prepared journalist, I wanted to get ahead 263 00:14:49,160 --> 00:14:51,520 Speaker 1: of the game as much as I could and understand 264 00:14:51,560 --> 00:14:52,920 Speaker 1: what it is that I was going to be covering 265 00:14:52,920 --> 00:14:55,720 Speaker 1: and talking about. And part of the reason we experienced 266 00:14:55,760 --> 00:14:59,040 Speaker 1: insomnia over and over and over again is because we 267 00:14:59,160 --> 00:15:02,600 Speaker 1: spend so much time awake and frustrated in bed that 268 00:15:02,720 --> 00:15:06,480 Speaker 1: your brain starts to learn that bed is not a calm, 269 00:15:06,560 --> 00:15:09,800 Speaker 1: safe space where we go to be sleepy. Your brain 270 00:15:09,880 --> 00:15:12,240 Speaker 1: starts to learn, oh, bed is a stressful place where 271 00:15:12,240 --> 00:15:15,760 Speaker 1: we have to be alert. And so going to bed 272 00:15:16,040 --> 00:15:18,840 Speaker 1: triggers this arousal that keeps you awake. It's why you 273 00:15:19,360 --> 00:15:21,520 Speaker 1: feel like you're dozing off on the couch one second, 274 00:15:21,560 --> 00:15:22,600 Speaker 1: and then all of a sudden you go to go 275 00:15:22,640 --> 00:15:25,000 Speaker 1: to sleep and boom, your wide awake and your brain 276 00:15:25,040 --> 00:15:27,720 Speaker 1: is going a mile a minute. That's something called conditioned arousal. 277 00:15:28,880 --> 00:15:30,560 Speaker 1: You don't need to be a news anchor to have 278 00:15:30,680 --> 00:15:34,200 Speaker 1: experienced this feeling. Your muscles are sore, your body is 279 00:15:34,280 --> 00:15:36,600 Speaker 1: begging for sleep, but you just lie on the bed 280 00:15:36,840 --> 00:15:40,000 Speaker 1: and stare at the ceiling. More often than not, this 281 00:15:40,080 --> 00:15:42,560 Speaker 1: is the manifestation of the effects of stress on your 282 00:15:42,600 --> 00:15:45,880 Speaker 1: sleeping cycle. So now the question is how do we 283 00:15:45,920 --> 00:15:48,200 Speaker 1: fix this? Is there anything we can do from our 284 00:15:48,240 --> 00:15:53,240 Speaker 1: otherwise comfortable beds to get our minds into sleep mode. Actually, 285 00:15:53,400 --> 00:15:55,360 Speaker 1: most of what we can do about this is what 286 00:15:55,400 --> 00:15:59,160 Speaker 1: we do outside of bed. So for example, leading up 287 00:15:59,160 --> 00:16:02,720 Speaker 1: to bedtime, really need to have a nice wind down routine, 288 00:16:03,000 --> 00:16:06,040 Speaker 1: a buffer zone between the day and the night, or 289 00:16:06,280 --> 00:16:09,320 Speaker 1: for people who are working nights between you know, they're 290 00:16:09,320 --> 00:16:11,360 Speaker 1: on time versus off time. That might be the best 291 00:16:11,400 --> 00:16:14,280 Speaker 1: way to describe it. So leading up to bedtime, we 292 00:16:14,320 --> 00:16:17,560 Speaker 1: need to be switching from doing mode to being mode. 293 00:16:19,080 --> 00:16:22,600 Speaker 1: So doing mode is like getting our chores done, crossing 294 00:16:22,640 --> 00:16:25,480 Speaker 1: off to do lists, getting the kids ready for bed, 295 00:16:25,760 --> 00:16:29,160 Speaker 1: preparing for work, checking emails, you know, doing all of 296 00:16:29,160 --> 00:16:32,960 Speaker 1: these things that are goal oriented and very active. We 297 00:16:33,000 --> 00:16:35,640 Speaker 1: want to be switching from that mode to being mode, 298 00:16:35,680 --> 00:16:38,120 Speaker 1: which is more like getting in touch with our body, 299 00:16:38,240 --> 00:16:41,680 Speaker 1: getting in touch with our emotions kind of winding down 300 00:16:41,960 --> 00:16:45,360 Speaker 1: from the day and putting away to do lists, putting 301 00:16:45,400 --> 00:16:49,040 Speaker 1: away sort of goal oriented activities, and really switching more 302 00:16:49,120 --> 00:16:53,560 Speaker 1: to a grounded, centered kind of mode. And to do that, 303 00:16:53,600 --> 00:16:56,400 Speaker 1: you know, we can really design our own wind down routines. 304 00:16:56,520 --> 00:17:00,480 Speaker 1: Often people have a nice you know, like bath or shower, 305 00:17:01,080 --> 00:17:04,840 Speaker 1: skincare routine, get into Pj's, cuttle up with the dog, 306 00:17:05,040 --> 00:17:07,320 Speaker 1: maybe read the book for a little bit, chat with 307 00:17:07,359 --> 00:17:11,400 Speaker 1: your partner, but save you know, big conversations for tomorrow, 308 00:17:11,880 --> 00:17:14,679 Speaker 1: because we're winding down now. So having that buffer in 309 00:17:14,760 --> 00:17:18,400 Speaker 1: between your really on go, go go kind of day 310 00:17:18,640 --> 00:17:24,639 Speaker 1: versus your relaxing a sleepy night is very important. The 311 00:17:24,760 --> 00:17:27,959 Speaker 1: driving forces that push us to calm down and actually 312 00:17:28,000 --> 00:17:31,520 Speaker 1: get some rest are so strong, and the unique stresses 313 00:17:31,560 --> 00:17:36,439 Speaker 1: of journalism require unique solutions. I was curious, how do 314 00:17:36,520 --> 00:17:39,680 Speaker 1: journalists like Diane take some of the more tragic or 315 00:17:39,720 --> 00:17:42,800 Speaker 1: emotional parts of the job and release them in order 316 00:17:42,840 --> 00:17:47,159 Speaker 1: to get the amount of rest that they need. So 317 00:17:47,240 --> 00:17:49,720 Speaker 1: I think I've just sort of naturally, through the course 318 00:17:49,720 --> 00:17:52,919 Speaker 1: of doing this job for so long, learned that I 319 00:17:53,000 --> 00:17:55,960 Speaker 1: need to create a separation to be able to function. 320 00:17:56,680 --> 00:18:00,359 Speaker 1: But that doesn't mean that you know there are in 321 00:18:00,520 --> 00:18:03,040 Speaker 1: some stories that just that do affect you in that way, 322 00:18:03,080 --> 00:18:04,520 Speaker 1: and I think for me, it's been a lot of 323 00:18:04,560 --> 00:18:08,960 Speaker 1: just about just acceptance. Right. It's okay if I'm not 324 00:18:09,640 --> 00:18:13,920 Speaker 1: shedding tears about every story that I report on on air, 325 00:18:14,040 --> 00:18:16,920 Speaker 1: even if they are a tragedy, And it's also okay 326 00:18:17,000 --> 00:18:19,359 Speaker 1: if every now and then there is one where I 327 00:18:19,400 --> 00:18:21,600 Speaker 1: do shed tears on air about it. And you know, 328 00:18:21,640 --> 00:18:23,800 Speaker 1: if I was crying over every story, that would probably 329 00:18:23,840 --> 00:18:25,439 Speaker 1: be fine too. I just think a lot of it 330 00:18:25,480 --> 00:18:29,159 Speaker 1: is just sort of accepting what your body needs to 331 00:18:29,200 --> 00:18:32,200 Speaker 1: do to process those emotions, and just to make sure 332 00:18:32,240 --> 00:18:34,760 Speaker 1: you are acknowledging them and processing them, which I think 333 00:18:34,760 --> 00:18:39,280 Speaker 1: I do a technique that I have used that's not 334 00:18:39,359 --> 00:18:43,960 Speaker 1: necessarily about separating the sympathy and empathy part of things, 335 00:18:44,560 --> 00:18:49,359 Speaker 1: but more about organizing my thoughts and my worries and 336 00:18:49,400 --> 00:18:53,360 Speaker 1: my feelings. Sort of processing all of that and realizing 337 00:18:53,440 --> 00:18:56,480 Speaker 1: what I can and can't control. I think has been 338 00:18:56,480 --> 00:19:00,399 Speaker 1: a huge part of my sleep recovery. And this is 339 00:19:00,400 --> 00:19:04,080 Speaker 1: a practice called constructive worry, and I often just refer 340 00:19:04,160 --> 00:19:06,240 Speaker 1: to it as a worry list or a brain dump 341 00:19:06,760 --> 00:19:08,959 Speaker 1: because it sounds so silly, but you just do. You 342 00:19:08,960 --> 00:19:12,080 Speaker 1: take a notebook and you divide a page down the center, 343 00:19:12,440 --> 00:19:14,000 Speaker 1: and on the left hand side of the page you 344 00:19:14,080 --> 00:19:16,600 Speaker 1: just write down anything that's on your mind, the kind 345 00:19:16,640 --> 00:19:18,960 Speaker 1: of thing that would keep you awake at night, or 346 00:19:19,000 --> 00:19:21,000 Speaker 1: that might wake you up in the middle of the night, 347 00:19:21,040 --> 00:19:24,280 Speaker 1: and now your brain starts racing right any of that 348 00:19:24,359 --> 00:19:27,120 Speaker 1: stuff on the page, and then on the right hand 349 00:19:27,160 --> 00:19:29,800 Speaker 1: side you write down the very next step toward resolving 350 00:19:29,840 --> 00:19:33,919 Speaker 1: that issue. The exercise itself also gets you focused on 351 00:19:34,000 --> 00:19:37,720 Speaker 1: solutions instead of problems. And when you're stuck in this 352 00:19:37,840 --> 00:19:41,280 Speaker 1: sort of insomnia cycle where you get into a pattern 353 00:19:41,280 --> 00:19:44,280 Speaker 1: of going to bed and suddenly your brain starts racing, 354 00:19:45,040 --> 00:19:49,080 Speaker 1: we often at that time are more susceptible to catastrophic thinking, 355 00:19:49,560 --> 00:19:53,399 Speaker 1: and so we often will ruminate on problems and it 356 00:19:53,440 --> 00:19:56,119 Speaker 1: will feel like there's no way out of this. And 357 00:19:56,160 --> 00:19:58,800 Speaker 1: so by doing this exercise, you sort of retrain your 358 00:19:58,800 --> 00:20:02,359 Speaker 1: brain into thinking, Okay, problem, solution, what are we going 359 00:20:02,400 --> 00:20:04,800 Speaker 1: to do about that, instead of just problem, problem, Oh 360 00:20:04,800 --> 00:20:07,919 Speaker 1: my god, problem. And part of the reason why we catastrophize, 361 00:20:08,119 --> 00:20:10,119 Speaker 1: at least one of the leading theories on it is 362 00:20:10,160 --> 00:20:13,280 Speaker 1: that the areas of our brain that focus on things 363 00:20:13,280 --> 00:20:17,520 Speaker 1: like rational thinking turn off while we're sleeping. They kind 364 00:20:17,520 --> 00:20:20,359 Speaker 1: of sleep as well, and so if you're awake in 365 00:20:20,400 --> 00:20:22,119 Speaker 1: the middle of the night, let's say at a time 366 00:20:22,160 --> 00:20:25,679 Speaker 1: that you're normally sleeping, that part of your brain is 367 00:20:25,720 --> 00:20:29,199 Speaker 1: still asleep. So now you're thinking about your problems, but 368 00:20:29,320 --> 00:20:32,280 Speaker 1: without the part of your brain that controls the irrational thought. 369 00:20:32,840 --> 00:20:35,439 Speaker 1: That's why it's so much easier to go into that 370 00:20:35,600 --> 00:20:38,159 Speaker 1: spiral in the middle of the night. And often I 371 00:20:38,200 --> 00:20:41,360 Speaker 1: found by writing things down, when I look at them 372 00:20:41,400 --> 00:20:44,400 Speaker 1: the next day, it seemed absurd that I was so 373 00:20:44,480 --> 00:20:47,359 Speaker 1: worried about this thing. And I think just knowing that 374 00:20:47,840 --> 00:20:51,000 Speaker 1: helps the next time you're in that position to realize, wow, 375 00:20:51,040 --> 00:20:52,800 Speaker 1: I think it's the end of the world that this 376 00:20:52,880 --> 00:20:57,159 Speaker 1: thing happened, But it's probably just because it's two o'clock 377 00:20:57,200 --> 00:20:59,840 Speaker 1: in the morning. And I bet, just like last time, 378 00:21:00,800 --> 00:21:03,200 Speaker 1: when you know it's nine am, I'm going to realize 379 00:21:03,240 --> 00:21:05,720 Speaker 1: that this really isn't so bad. And sometimes just knowing 380 00:21:05,760 --> 00:21:09,760 Speaker 1: that can help turn the temperature down on that anxiety 381 00:21:09,760 --> 00:21:13,639 Speaker 1: that's keeping you awake. Diane's journey to find better sleep 382 00:21:13,960 --> 00:21:15,960 Speaker 1: took her down a path of a lot of research 383 00:21:16,040 --> 00:21:20,240 Speaker 1: and reporting, and ultimately she wrote a book. It's called 384 00:21:20,720 --> 00:21:26,360 Speaker 1: The Sleep Fix. Practical, proven and Surprising Solutions for insomnia, snoring, 385 00:21:26,760 --> 00:21:29,879 Speaker 1: shift work, and more. Her goal in writing the book 386 00:21:30,280 --> 00:21:32,800 Speaker 1: was to help others learn from her struggles and discoveries 387 00:21:33,000 --> 00:21:35,600 Speaker 1: so they could find fixes to their own sleep problems. 388 00:21:36,720 --> 00:21:40,000 Speaker 1: I think one of the hardest parts for me it 389 00:21:40,119 --> 00:21:42,080 Speaker 1: was I didn't know it was anxiety that was keeping 390 00:21:42,080 --> 00:21:44,919 Speaker 1: me awake. I was reading all of these articles and 391 00:21:45,000 --> 00:21:47,160 Speaker 1: all of these things about the temperature in the room 392 00:21:47,320 --> 00:21:51,000 Speaker 1: and the perfect bedtime routine and swearing off screens and 393 00:21:51,080 --> 00:21:53,520 Speaker 1: quit and caffeine, and I was trying all of these things. 394 00:21:54,800 --> 00:21:59,800 Speaker 1: And I don't consider myself an anxious person in general, 395 00:22:00,200 --> 00:22:02,439 Speaker 1: and so I had no idea that it was anxiety 396 00:22:02,520 --> 00:22:04,879 Speaker 1: that was playing such a huge role in why I 397 00:22:04,920 --> 00:22:07,760 Speaker 1: wasn't sleeping. If I had known that, I probably would 398 00:22:07,800 --> 00:22:11,920 Speaker 1: have sought out therapy or some you know, other techniques 399 00:22:11,960 --> 00:22:14,000 Speaker 1: to address that. But that's not what I was looking for. 400 00:22:14,080 --> 00:22:17,280 Speaker 1: I was looking for sleep solutions, and generally sleep solutions 401 00:22:17,320 --> 00:22:22,359 Speaker 1: don't address anxiety, and really, textbook insomnia, it just means 402 00:22:22,359 --> 00:22:25,960 Speaker 1: your arousal levels are too high. It essentially my layman's 403 00:22:26,000 --> 00:22:28,720 Speaker 1: translation for it is insomnias when you can't sleep because 404 00:22:28,720 --> 00:22:31,679 Speaker 1: you can't relax, and there are a number of things 405 00:22:31,760 --> 00:22:33,959 Speaker 1: that can do that for you. It can happen if 406 00:22:33,960 --> 00:22:36,359 Speaker 1: you're too excited about something, but of course it can 407 00:22:36,359 --> 00:22:38,680 Speaker 1: also happen if you're really stressed and worried about something, 408 00:22:38,720 --> 00:22:41,040 Speaker 1: and normally, if it happens for a long time, it's 409 00:22:41,080 --> 00:22:44,359 Speaker 1: the latter. So for me, the anxiety, you know, in 410 00:22:44,400 --> 00:22:47,520 Speaker 1: addressing this sort of fast paced lifestyle and just the 411 00:22:47,560 --> 00:22:50,360 Speaker 1: way that my brain works was something that I kind 412 00:22:50,359 --> 00:22:54,280 Speaker 1: of stumbled into accidentally. So for our listeners who may 413 00:22:54,280 --> 00:22:57,359 Speaker 1: be curious about their own sleep aadventure, do you have 414 00:22:57,359 --> 00:23:00,040 Speaker 1: any advice for how people can assess and maybe to 415 00:23:00,080 --> 00:23:02,919 Speaker 1: get a better understanding of their own sleep. I do 416 00:23:03,119 --> 00:23:07,080 Speaker 1: recommend that if you're struggling with your sleep, consult with 417 00:23:07,160 --> 00:23:10,240 Speaker 1: a sleep specialist, even just to get an assessment to 418 00:23:10,320 --> 00:23:13,119 Speaker 1: figure out, you know, is it because of shift work 419 00:23:13,640 --> 00:23:16,119 Speaker 1: or do you have another sleep disorder. There are so 420 00:23:16,160 --> 00:23:18,440 Speaker 1: many things that we don't know that we don't know 421 00:23:18,680 --> 00:23:22,320 Speaker 1: about sleep, So I really caution folks not to just 422 00:23:23,160 --> 00:23:25,720 Speaker 1: go down that internet rabbit hole of reading lots and 423 00:23:25,760 --> 00:23:29,000 Speaker 1: lots of articles and self diagnosing. There are people who 424 00:23:29,040 --> 00:23:31,840 Speaker 1: also work too hard on their sleep. I have lots 425 00:23:31,840 --> 00:23:35,080 Speaker 1: of insomnia patients, for example, who say they have the 426 00:23:35,280 --> 00:23:39,080 Speaker 1: perfect sleep hygiene routine from all these articles they've read, 427 00:23:39,520 --> 00:23:42,480 Speaker 1: but now they're trying so hard to perfect their sleep 428 00:23:42,560 --> 00:23:47,520 Speaker 1: routine that they are kind of psyching themselves up and 429 00:23:47,840 --> 00:23:52,000 Speaker 1: almost creating insomnia anxiety in the evenings for themselves, and 430 00:23:52,040 --> 00:23:55,520 Speaker 1: they end up with orthosomnia, which is the condition of 431 00:23:55,560 --> 00:23:58,480 Speaker 1: having insomnia because you're working too hard to track your sleep. 432 00:23:58,800 --> 00:24:02,000 Speaker 1: Everyone's situation is different, and that's why I think seeking 433 00:24:02,000 --> 00:24:05,720 Speaker 1: help from a sleep professional is so important. Meanwhile, I 434 00:24:05,760 --> 00:24:09,320 Speaker 1: think listening to our bodies and trusting our bodies to 435 00:24:09,400 --> 00:24:12,120 Speaker 1: tell us, like if you feel sleepy, that's your body 436 00:24:12,160 --> 00:24:15,360 Speaker 1: trying to tell you something important, And if you feel awake, 437 00:24:15,760 --> 00:24:18,800 Speaker 1: that's also a sign that maybe it's not time to 438 00:24:18,880 --> 00:24:22,000 Speaker 1: force sleep, it's not the right timing, or you just 439 00:24:22,000 --> 00:24:24,320 Speaker 1: don't have enough sleep drive yet. So I think listening 440 00:24:24,320 --> 00:24:27,639 Speaker 1: to your body is a good start, and consulting with 441 00:24:27,680 --> 00:24:31,200 Speaker 1: a sleep specialist can kind of take you all the way. 442 00:24:32,080 --> 00:24:33,679 Speaker 1: As a news anchor, of course, you have to be 443 00:24:33,720 --> 00:24:36,000 Speaker 1: really on right for the cameras, and you have to 444 00:24:36,040 --> 00:24:39,280 Speaker 1: be really sharp mentally, you have to ask challenging questions 445 00:24:39,280 --> 00:24:43,640 Speaker 1: to whoever you're interviewing. All of those things require mental focus, 446 00:24:44,200 --> 00:24:47,280 Speaker 1: being alert, It requires being to switch gears in your 447 00:24:47,280 --> 00:24:50,560 Speaker 1: mind very quickly. All of that improves when you have 448 00:24:50,680 --> 00:24:54,920 Speaker 1: better sleep and better circadian functioning. So if we can 449 00:24:54,960 --> 00:24:58,600 Speaker 1: stay on track with our rhythms and have that good 450 00:24:58,680 --> 00:25:02,119 Speaker 1: quality sleep, then we can definitely function better as a 451 00:25:02,119 --> 00:25:04,439 Speaker 1: news anchor or as you know, whatever we do with 452 00:25:04,480 --> 00:25:08,840 Speaker 1: our lives. The drive and determination that allowed Diane to 453 00:25:08,920 --> 00:25:11,840 Speaker 1: thrive in the high octane field of journalism is also 454 00:25:11,880 --> 00:25:13,800 Speaker 1: what allowed her to fix her sleep when it was 455 00:25:13,920 --> 00:25:17,080 Speaker 1: veering dangerously off track. And with the return of good 456 00:25:17,080 --> 00:25:22,600 Speaker 1: sleep came all the health benefits too. Once I just 457 00:25:22,880 --> 00:25:27,399 Speaker 1: started to sleep better, all of these things, like a 458 00:25:27,480 --> 00:25:30,560 Speaker 1: flywheel now turning in the right direction, started getting better. 459 00:25:30,600 --> 00:25:35,120 Speaker 1: My acid reflux went away, my eating habits improved, because 460 00:25:35,160 --> 00:25:40,520 Speaker 1: when you lack sleep, you're hormones for feeling hungry and 461 00:25:40,560 --> 00:25:43,760 Speaker 1: feeling satisfied get completely thrown out of wax. So suddenly 462 00:25:43,800 --> 00:25:46,920 Speaker 1: I I just started eating better without even trying, as 463 00:25:46,920 --> 00:25:48,919 Speaker 1: opposed to before I was trying all these diets and 464 00:25:48,920 --> 00:25:51,520 Speaker 1: all these different things to improve my eating habits. That 465 00:25:51,720 --> 00:25:55,119 Speaker 1: just sort of fell into place. My dry eyes went away, 466 00:25:55,560 --> 00:25:59,760 Speaker 1: my thought process felt clearer. I started making better decisions 467 00:25:59,800 --> 00:26:04,440 Speaker 1: and feeling less tempted by things like screen time at night, 468 00:26:04,720 --> 00:26:07,200 Speaker 1: and you just start to realize how much it all 469 00:26:07,320 --> 00:26:11,080 Speaker 1: ties together, and if you can just pull on one thread, 470 00:26:11,200 --> 00:26:14,119 Speaker 1: sometimes that's enough to get everything then moving in the 471 00:26:14,200 --> 00:26:18,800 Speaker 1: right direction. So much of this journey for me has 472 00:26:18,840 --> 00:26:22,720 Speaker 1: been learning to surrender in many ways. I can't be 473 00:26:22,840 --> 00:26:26,240 Speaker 1: the doer, the fixer, the perfectionist here in many ways 474 00:26:26,280 --> 00:26:29,399 Speaker 1: I have to learn to let go and now the 475 00:26:29,480 --> 00:26:33,480 Speaker 1: ability to sit at this seat for ABC News Live 476 00:26:34,320 --> 00:26:36,960 Speaker 1: and have people invite me now not only into their 477 00:26:37,000 --> 00:26:40,120 Speaker 1: homes every day, but their offices every day, the gym 478 00:26:40,200 --> 00:26:43,080 Speaker 1: every day, wherever it is that they are watching. Do 479 00:26:43,119 --> 00:26:45,480 Speaker 1: you really feel like you form a relationship with the viewers. 480 00:26:45,840 --> 00:26:49,320 Speaker 1: I don't take that lightly, and I feel really privileged 481 00:26:49,320 --> 00:26:55,119 Speaker 1: to be able to do it. That's all for this episode. 482 00:26:55,600 --> 00:26:58,000 Speaker 1: Join me again next week, when we learn about how 483 00:26:58,040 --> 00:27:02,840 Speaker 1: health care professionals priorities and schedules sleep while they're saving lives. 484 00:27:03,440 --> 00:27:05,360 Speaker 1: We'll hear from an e R doctor in New York 485 00:27:05,400 --> 00:27:08,040 Speaker 1: City about how he chased his sleep through the stress 486 00:27:08,119 --> 00:27:13,240 Speaker 1: of changing work schedules and life and death scenarios during 487 00:27:13,240 --> 00:27:16,520 Speaker 1: residency I had to do. I see you rotations that 488 00:27:16,640 --> 00:27:20,000 Speaker 1: did have twenty four to twenty seven hour shifts. It 489 00:27:20,080 --> 00:27:22,520 Speaker 1: doesn't sound possible, and I didn't think it was, but 490 00:27:22,600 --> 00:27:26,400 Speaker 1: somehow you make it through it. We want to hear 491 00:27:26,440 --> 00:27:29,080 Speaker 1: from you. Leave a rating or review for our show 492 00:27:29,119 --> 00:27:32,080 Speaker 1: on your podcast player of choice. You can find me 493 00:27:32,119 --> 00:27:36,520 Speaker 1: on Twitter at on O'Connor. Until next time, hoping you're 494 00:27:36,560 --> 00:27:40,200 Speaker 1: living your best while sleeping your best. Chasing Sleep is 495 00:27:40,240 --> 00:27:43,920 Speaker 1: a production of I Heart Radio in partnership with Mattress Firm. 496 00:27:43,960 --> 00:27:47,440 Speaker 1: Our executive producer is Molly Sosha, our EP of post 497 00:27:47,560 --> 00:27:51,520 Speaker 1: is Matt Stillo, our producer is Sierra Kaiser, and this 498 00:27:51,560 --> 00:27:53,360 Speaker 1: show is hosted by an a Hot O'Connor