1 00:00:04,440 --> 00:00:09,280 Speaker 1: Hello everybody, and welcome back to the Psychology of Your Twenties, 2 00:00:09,920 --> 00:00:12,280 Speaker 1: the podcast where we talk through some of the big 3 00:00:12,520 --> 00:00:16,880 Speaker 1: life changes and transitions of our twenties and what they 4 00:00:16,960 --> 00:00:26,239 Speaker 1: mean for our psychology. Hello everybody, well, welcome back to 5 00:00:26,320 --> 00:00:30,240 Speaker 1: the show. Welcome back to the podcast, my lovely listeners, 6 00:00:30,360 --> 00:00:33,040 Speaker 1: new and old. Wherever you are in the world, it 7 00:00:33,159 --> 00:00:36,000 Speaker 1: is so great to have you here back for another episode. 8 00:00:36,479 --> 00:00:39,640 Speaker 1: I hope you've been well. I hope you've been treating 9 00:00:39,680 --> 00:00:44,280 Speaker 1: yourself nicely, pursuing something positive and exciting in your life. 10 00:00:44,600 --> 00:00:47,720 Speaker 1: I've been chugging along. I'm in the planning stages for 11 00:00:47,760 --> 00:00:51,400 Speaker 1: some pretty fun projects coming out soon that I am 12 00:00:51,479 --> 00:00:53,760 Speaker 1: super excited to show with you all. I feel like 13 00:00:53,800 --> 00:00:56,160 Speaker 1: some of you have already figured it out. But a 14 00:00:56,160 --> 00:00:59,480 Speaker 1: little spoiler. If you're a big journaler or note taker, 15 00:01:00,120 --> 00:01:03,680 Speaker 1: I feel like you'll be pretty pumped for what's coming, 16 00:01:03,680 --> 00:01:06,720 Speaker 1: which I realize is actually literally a dead giveaway, but 17 00:01:07,240 --> 00:01:09,000 Speaker 1: you know what, I can't keep a secret, so there 18 00:01:09,000 --> 00:01:11,319 Speaker 1: you go. There's so much in the works at the moment, 19 00:01:11,880 --> 00:01:14,000 Speaker 1: and just taking a little moment to say I'm so 20 00:01:14,120 --> 00:01:17,160 Speaker 1: grateful for all the support you guys have shown me recently. 21 00:01:18,000 --> 00:01:21,959 Speaker 1: In every capacity. The show is reaching so many new people. 22 00:01:22,600 --> 00:01:25,920 Speaker 1: There are so many exciting projects in the works that 23 00:01:26,720 --> 00:01:31,560 Speaker 1: wouldn't be possible without such amazing loyal listeners. So starting 24 00:01:31,640 --> 00:01:34,160 Speaker 1: with a quick shout out to you guys who make 25 00:01:34,200 --> 00:01:37,520 Speaker 1: this possible. But let's get into what we're actually talking 26 00:01:37,520 --> 00:01:41,800 Speaker 1: about today. Okay, so we're doing a pretty science heavy 27 00:01:42,040 --> 00:01:45,880 Speaker 1: episode one I am fascinated by, one I have wanted 28 00:01:45,880 --> 00:01:49,400 Speaker 1: to do for ages, and today we're finally getting around 29 00:01:49,440 --> 00:01:53,279 Speaker 1: to an old fashioned deep dive, A big deep dive 30 00:01:53,560 --> 00:01:58,360 Speaker 1: into sleep. How often do we really think about sleep, 31 00:01:58,800 --> 00:02:01,840 Speaker 1: to be honest, other than that it's this like eight hour, 32 00:02:02,240 --> 00:02:04,600 Speaker 1: seven hour black hole in our days that we know 33 00:02:04,720 --> 00:02:07,520 Speaker 1: we need, that we never feel like we have enough of, 34 00:02:07,600 --> 00:02:09,840 Speaker 1: unless you're one of those insane people who can sleep 35 00:02:09,840 --> 00:02:12,760 Speaker 1: for five hours. We are told that we should take 36 00:02:12,800 --> 00:02:14,840 Speaker 1: magnesium if we want to sleep well, That we should 37 00:02:14,840 --> 00:02:19,320 Speaker 1: have a silk eye mask, a nighttime routine, that melatonin 38 00:02:19,440 --> 00:02:22,520 Speaker 1: is the key to rest, That we need to listen 39 00:02:22,520 --> 00:02:24,520 Speaker 1: to the people who say to wake up at five am, 40 00:02:25,080 --> 00:02:27,840 Speaker 1: don't use our phones before bed, lucid dream. You know, 41 00:02:27,960 --> 00:02:31,840 Speaker 1: the world has a lot to say about sleep, because 42 00:02:31,880 --> 00:02:34,200 Speaker 1: it is really how we spend a third of our lives, 43 00:02:34,520 --> 00:02:38,560 Speaker 1: and it has become a huge wellness topic, for sure, 44 00:02:38,680 --> 00:02:41,960 Speaker 1: But how much do we actually know you and I 45 00:02:42,520 --> 00:02:46,240 Speaker 1: the average person? How much trivia would we have in 46 00:02:46,280 --> 00:02:49,920 Speaker 1: our back pockets to do with sleep for something so 47 00:02:50,520 --> 00:02:54,320 Speaker 1: vital and genuinely life giving. We're going to talk about 48 00:02:54,320 --> 00:02:57,639 Speaker 1: that in a second. Sleep is seen as rather boring, 49 00:02:57,760 --> 00:03:01,480 Speaker 1: you know, that's the whole cliche, to be like a snooze, 50 00:03:01,480 --> 00:03:04,680 Speaker 1: to be a bore, to be like falling asleep at 51 00:03:04,720 --> 00:03:08,600 Speaker 1: your desk at work. You know, I think that sleep 52 00:03:08,800 --> 00:03:10,880 Speaker 1: I don't know not to say it gets a bad reputation, 53 00:03:11,000 --> 00:03:13,359 Speaker 1: but I don't think we think about it enough. Why 54 00:03:13,360 --> 00:03:16,000 Speaker 1: do we really care about the moments we're unconscious? That's 55 00:03:16,120 --> 00:03:19,800 Speaker 1: the biggest reasons. You know, nothing's really happening in those hours. 56 00:03:19,800 --> 00:03:23,160 Speaker 1: We literally can't remember anything other than our dreams, sometimes 57 00:03:23,160 --> 00:03:27,600 Speaker 1: not even those, so it seems rather insignificant. Obviously, I 58 00:03:27,639 --> 00:03:30,000 Speaker 1: don't believe that at all. I think that sleep is 59 00:03:30,040 --> 00:03:33,400 Speaker 1: so misunderstood, and really it is the key to unlocking 60 00:03:33,960 --> 00:03:37,080 Speaker 1: a lot about our life, about the fatigue that we experience, 61 00:03:37,200 --> 00:03:40,800 Speaker 1: the motivational deficits we see in other areas of our lives. 62 00:03:41,240 --> 00:03:44,720 Speaker 1: It's even linked to being a more kind person, a 63 00:03:44,800 --> 00:03:49,080 Speaker 1: less irritable person, and a myriad of health outcomes. You 64 00:03:49,120 --> 00:03:51,680 Speaker 1: may not even notice that you are functioning at less 65 00:03:51,680 --> 00:03:54,880 Speaker 1: than one hundred percent as a direct result of poor sleep, 66 00:03:55,560 --> 00:03:59,520 Speaker 1: especially in our twenties, when there is this whole culture 67 00:03:59,760 --> 00:04:04,480 Speaker 1: or i would say expectation around sacrificing sleep and either 68 00:04:04,800 --> 00:04:09,240 Speaker 1: overworking pushing ourselves to burn out, or trying to keep 69 00:04:09,360 --> 00:04:13,160 Speaker 1: up with a big social schedule or social expectations, trying 70 00:04:13,160 --> 00:04:16,040 Speaker 1: to do all the fun things that can't fit into 71 00:04:16,040 --> 00:04:19,640 Speaker 1: our daytime hours, and pushing off sleep, hitting snooze as 72 00:04:19,640 --> 00:04:22,200 Speaker 1: many times as possible. I'm not going to come out 73 00:04:22,240 --> 00:04:24,039 Speaker 1: and say that that is a bad thing to do. 74 00:04:24,160 --> 00:04:27,080 Speaker 1: That you need to get your eight hours, otherwise your 75 00:04:27,120 --> 00:04:30,520 Speaker 1: world is going to fall apart. More so, just I 76 00:04:30,560 --> 00:04:34,040 Speaker 1: want to explore how we can maximize good rest. The 77 00:04:34,120 --> 00:04:38,400 Speaker 1: hidden world to do with sleep is so fascinating. So 78 00:04:38,400 --> 00:04:40,800 Speaker 1: we're going to talk about why we need sleep, what 79 00:04:41,040 --> 00:04:44,600 Speaker 1: happens in your brain as you fall asleep, the myth 80 00:04:44,640 --> 00:04:47,599 Speaker 1: of the Russian sleep experiment. I've wanted to talk about 81 00:04:47,600 --> 00:04:51,760 Speaker 1: this for ages and then some more kind of nuanced topics. 82 00:04:51,880 --> 00:04:56,080 Speaker 1: Sleep as a form of self sabotage the concept of 83 00:04:56,640 --> 00:05:00,520 Speaker 1: sleep debt and sleep hygiene. So much much to be 84 00:05:00,560 --> 00:05:04,159 Speaker 1: sad about this topic, I think, without further ado, let's 85 00:05:04,160 --> 00:05:08,800 Speaker 1: get into it. Okay, First off, let's cover our basics 86 00:05:09,279 --> 00:05:12,520 Speaker 1: what actually happens in our brains and in our bodies 87 00:05:12,920 --> 00:05:16,400 Speaker 1: when we fall asleep. I think we all hear about 88 00:05:16,480 --> 00:05:20,520 Speaker 1: hitting our REM cycle. That's been everywhere recently, and that's 89 00:05:20,560 --> 00:05:23,520 Speaker 1: only one part of it. Actually, when we fall asleep, 90 00:05:23,560 --> 00:05:27,200 Speaker 1: when we are actively asleep, we can divide this state 91 00:05:27,240 --> 00:05:32,159 Speaker 1: of mind into four stages. Three of those stages count 92 00:05:32,279 --> 00:05:37,120 Speaker 1: as non rapid eye movement sleep or stages n our 93 00:05:37,160 --> 00:05:40,360 Speaker 1: emmy for sure, and then we have REM sleep, which 94 00:05:40,400 --> 00:05:44,159 Speaker 1: stands for rapid eye movement sleep. I don't think a 95 00:05:44,160 --> 00:05:46,640 Speaker 1: lot of us know that that's what REM actually stands for, 96 00:05:46,720 --> 00:05:50,000 Speaker 1: and it is as it describes. During this stage of sleep, 97 00:05:50,120 --> 00:05:53,680 Speaker 1: our brain activity, our breathing, our heart rate, our blood 98 00:05:53,680 --> 00:05:57,760 Speaker 1: pressure almost match what they would look like when we 99 00:05:57,800 --> 00:06:01,479 Speaker 1: are awake, but we're not, and they all increase. We 100 00:06:01,560 --> 00:06:06,000 Speaker 1: become almost temp, temporarily paralyzed, unable to move our arms 101 00:06:06,560 --> 00:06:09,640 Speaker 1: or legs. It is not the most RESTful kind of sleep, 102 00:06:09,640 --> 00:06:12,880 Speaker 1: which is another big myth and it usually occurs about 103 00:06:12,920 --> 00:06:15,160 Speaker 1: ninety minutes after you fall asleep, so it's almost at 104 00:06:15,160 --> 00:06:18,720 Speaker 1: the end of a sleep cycle. So a sleep cycle 105 00:06:18,800 --> 00:06:22,000 Speaker 1: is where you go from being awake through all the 106 00:06:22,040 --> 00:06:25,159 Speaker 1: non rapid eye movement stages of sleep, and then you 107 00:06:25,320 --> 00:06:27,800 Speaker 1: end up in rem sleep, and that's where we often 108 00:06:27,839 --> 00:06:31,040 Speaker 1: get the most intense dreams because we have the most 109 00:06:31,080 --> 00:06:34,520 Speaker 1: brain activity going on, and it's during that stage that 110 00:06:34,560 --> 00:06:38,799 Speaker 1: a lot of scientists and researchers believe that we process 111 00:06:38,920 --> 00:06:42,840 Speaker 1: our emotions, we fall memories. If you want to learn 112 00:06:42,960 --> 00:06:46,839 Speaker 1: about why it is that we dream in particular, especially 113 00:06:46,880 --> 00:06:49,800 Speaker 1: in remsleep, we actually have a whole episode on that 114 00:06:49,839 --> 00:06:52,360 Speaker 1: called the Psychology of Dreams. It's one of my favorite 115 00:06:52,640 --> 00:06:57,520 Speaker 1: episodes ever. But most people assume that dreams are a 116 00:06:57,520 --> 00:07:04,720 Speaker 1: product of memory formation, processing all of the thoughts, feelings, experiences, 117 00:07:05,400 --> 00:07:10,640 Speaker 1: lashbacks that we haven't worked through during the day. We 118 00:07:10,880 --> 00:07:14,760 Speaker 1: still aren't completely sure why some people have more vivid 119 00:07:14,960 --> 00:07:18,320 Speaker 1: or memorable dreams than others, because it's so hard to 120 00:07:18,360 --> 00:07:22,520 Speaker 1: measure something that we can't always remember, but some factors 121 00:07:22,560 --> 00:07:28,520 Speaker 1: include having a greater imagination, also medications, sleep disruptions like 122 00:07:28,520 --> 00:07:32,080 Speaker 1: if you're woken up during rem sleep, you'll probably have 123 00:07:32,120 --> 00:07:36,080 Speaker 1: a greater recall of your dreams. And then things like 124 00:07:36,160 --> 00:07:42,120 Speaker 1: stress and trauma, even grief, make us very vivid dreamers. 125 00:07:42,600 --> 00:07:46,680 Speaker 1: We have a lot going on emotionally and mentally during 126 00:07:46,680 --> 00:07:49,520 Speaker 1: our waking hours within our lives, and we can't or 127 00:07:49,520 --> 00:07:53,440 Speaker 1: we don't always have the brain space to deal with that, 128 00:07:53,960 --> 00:07:57,120 Speaker 1: to find a place for those memories and those experiences 129 00:07:57,680 --> 00:08:00,560 Speaker 1: in our brain. So it's when we are asleep that 130 00:08:00,800 --> 00:08:03,400 Speaker 1: our mind kind of gets to work filtering through all 131 00:08:03,440 --> 00:08:07,160 Speaker 1: of that, and uvoila, that is why we dream. Okay, 132 00:08:07,200 --> 00:08:09,200 Speaker 1: so we're kind of starting back to front here because 133 00:08:09,320 --> 00:08:12,239 Speaker 1: RAM sleep, as I said, is actually the last stage 134 00:08:12,280 --> 00:08:15,560 Speaker 1: of sleep, and it occurs after we pass through what 135 00:08:15,720 --> 00:08:19,760 Speaker 1: we now know as NR M sleep. So we have 136 00:08:19,920 --> 00:08:22,480 Speaker 1: three stages. We have N one sleep, this is the 137 00:08:22,560 --> 00:08:28,640 Speaker 1: transition between wakefulness and sleeping. It's characterized by slowed eeve movements, 138 00:08:29,640 --> 00:08:32,640 Speaker 1: reduced muscle activity, our heart rate is dropping. Then we 139 00:08:32,679 --> 00:08:35,120 Speaker 1: get to end two sleep, there's a further decline in 140 00:08:35,200 --> 00:08:40,319 Speaker 1: brain activity, temperature, heart rate, all the things that indicate wakefulness. 141 00:08:40,800 --> 00:08:42,880 Speaker 1: And then we have N three sleep. So this is 142 00:08:42,920 --> 00:08:47,160 Speaker 1: also known as deep sleep, and this is where our 143 00:08:47,160 --> 00:08:50,800 Speaker 1: body really undergoes a lot of the restorative processes for 144 00:08:51,440 --> 00:08:54,360 Speaker 1: fixing up everything that's happened within our mind and our 145 00:08:54,400 --> 00:08:59,360 Speaker 1: bodies during the day. So the N three sleep, the 146 00:08:59,360 --> 00:09:03,640 Speaker 1: one we just spoke about, that is deep sleep. As 147 00:09:03,679 --> 00:09:07,439 Speaker 1: we fall asleep, our brain actually remains quite active even 148 00:09:07,480 --> 00:09:13,080 Speaker 1: in that final stage, processing information, consolidating memories, keeping us breathing. 149 00:09:13,480 --> 00:09:17,360 Speaker 1: Areas like our amygdala and our hippocampus they show the 150 00:09:17,400 --> 00:09:19,480 Speaker 1: most amount of activity, and they are the parts of 151 00:09:19,520 --> 00:09:22,120 Speaker 1: our brain that help in the creation and storage of 152 00:09:22,160 --> 00:09:27,600 Speaker 1: episodic memories, but they also tend to help with core 153 00:09:27,720 --> 00:09:32,520 Speaker 1: functions like ensuring we are still alive even though we 154 00:09:32,559 --> 00:09:36,160 Speaker 1: are unconscious. So let's talk about why we need sleep. 155 00:09:36,679 --> 00:09:40,240 Speaker 1: Wouldn't it be great if we could be operating at 156 00:09:40,280 --> 00:09:43,400 Speaker 1: all hours of the day. Imagine how productive we would be, 157 00:09:43,800 --> 00:09:46,360 Speaker 1: how much more of the world could be explored, how 158 00:09:46,400 --> 00:09:48,800 Speaker 1: many more stories we would have to tell. It is 159 00:09:48,840 --> 00:09:52,000 Speaker 1: a nice fantasy, but it is also not how the 160 00:09:52,080 --> 00:09:56,439 Speaker 1: human body works, because our body and our mind need 161 00:09:56,480 --> 00:09:59,440 Speaker 1: a break. There is not an endless energy reserve that 162 00:09:59,480 --> 00:10:04,359 Speaker 1: we can infinitely pull from. Sleep as a biological necessity 163 00:10:04,520 --> 00:10:07,640 Speaker 1: is still kind of a mystery, and for something that 164 00:10:07,720 --> 00:10:11,000 Speaker 1: every single creature does it's interesting because we don't really 165 00:10:11,080 --> 00:10:15,040 Speaker 1: have a consensus as to why we need it. There 166 00:10:15,040 --> 00:10:18,800 Speaker 1: are a few theories floating around. Let's talk about them. 167 00:10:19,280 --> 00:10:22,720 Speaker 1: The first one is the energy conservation theory. So this 168 00:10:22,840 --> 00:10:26,640 Speaker 1: theory suggests that the main purpose of a good night's 169 00:10:26,679 --> 00:10:30,600 Speaker 1: sleep is to reduce our energy use during the times 170 00:10:30,600 --> 00:10:33,480 Speaker 1: of the day, the nighttime, when it would have been 171 00:10:33,480 --> 00:10:37,480 Speaker 1: inconvenient and less efficient to hunt for food. We need 172 00:10:37,520 --> 00:10:39,400 Speaker 1: to shut down at some point in the day to 173 00:10:39,520 --> 00:10:42,839 Speaker 1: save energy for when we are awake. And because our 174 00:10:42,880 --> 00:10:45,840 Speaker 1: brain is the biggest use of energy in our body, 175 00:10:46,200 --> 00:10:48,360 Speaker 1: turning it off for a set period of the day 176 00:10:48,559 --> 00:10:51,360 Speaker 1: saves us a lot of calories. It doesn't mean that 177 00:10:51,400 --> 00:10:54,480 Speaker 1: sleeping less burns more calories. In fact, you're more likely 178 00:10:54,640 --> 00:10:58,120 Speaker 1: to hold on to calories if you are not sleeping enough, 179 00:10:58,200 --> 00:11:04,080 Speaker 1: because essentially what happened is your metabolism slows down and says, hey, wait, 180 00:11:04,120 --> 00:11:07,440 Speaker 1: we're used to having this whole shutdown period where the 181 00:11:07,480 --> 00:11:09,480 Speaker 1: brain is doing nothing and we can just kind of 182 00:11:09,559 --> 00:11:12,679 Speaker 1: do our thing. Now the brain is staying awake, it's 183 00:11:12,760 --> 00:11:15,360 Speaker 1: using so much more energy. Let's slow down. How we 184 00:11:15,480 --> 00:11:19,960 Speaker 1: use calories, how we use fat, how we use glucose, 185 00:11:20,000 --> 00:11:24,079 Speaker 1: whatever energy store it's pulling from, because we're going to 186 00:11:24,160 --> 00:11:26,040 Speaker 1: need more of that because the brain doesn't want to 187 00:11:26,600 --> 00:11:29,120 Speaker 1: go anywhere. The brain doesn't want to shut off. So 188 00:11:29,160 --> 00:11:32,480 Speaker 1: that's the energy restoration theory. Basically, we conserve energy by 189 00:11:32,520 --> 00:11:35,280 Speaker 1: not using our brain all hours of the day. The 190 00:11:35,320 --> 00:11:39,280 Speaker 1: other theory is cellular restoration theory, which is the one 191 00:11:39,320 --> 00:11:42,360 Speaker 1: I believe most in, I would say, although I'm sure 192 00:11:42,360 --> 00:11:46,439 Speaker 1: it's a combination. The cellular restoration theory says that our 193 00:11:46,440 --> 00:11:50,480 Speaker 1: body needs sleep in order to repair and regross cells 194 00:11:50,600 --> 00:11:54,280 Speaker 1: throughout the body that have been exhausted or stretched during 195 00:11:54,320 --> 00:11:58,400 Speaker 1: the day. It kind of also relates to brain plasticity 196 00:11:58,440 --> 00:12:01,880 Speaker 1: as well, and there's a theory around that brain plasticity 197 00:12:01,960 --> 00:12:06,360 Speaker 1: theory which says that sleep occurs primarily for our brains 198 00:12:06,400 --> 00:12:11,080 Speaker 1: to reorganize our neurons and our nerve cells. When you sleep, 199 00:12:11,760 --> 00:12:16,560 Speaker 1: your brain's waste clearance system is high. You know, is 200 00:12:16,880 --> 00:12:19,439 Speaker 1: well at work there clearing out waste from the central 201 00:12:19,480 --> 00:12:23,040 Speaker 1: nervous system and making sure that everything is like almost 202 00:12:23,080 --> 00:12:26,160 Speaker 1: doing like a deep clean, like doing like a refresh 203 00:12:26,400 --> 00:12:29,000 Speaker 1: before we wake up for the next day. It's getting 204 00:12:29,080 --> 00:12:34,160 Speaker 1: rid of all of the excess glucose cortisol neurotransmitters that 205 00:12:34,240 --> 00:12:36,880 Speaker 1: haven't been reabsorbed, which build up throughout the day, so 206 00:12:36,920 --> 00:12:39,280 Speaker 1: we can wake up with a clean slate and do 207 00:12:39,360 --> 00:12:43,439 Speaker 1: it all over again. So research suggests that sleep contributes 208 00:12:43,480 --> 00:12:47,960 Speaker 1: to memory function as well by converting short term memories 209 00:12:48,000 --> 00:12:50,880 Speaker 1: into long term memories. Now, this is a process that 210 00:12:50,920 --> 00:12:55,920 Speaker 1: we call memory consolidation. It's not just about making new memories, 211 00:12:55,960 --> 00:13:01,080 Speaker 1: but also clearing out erasing unneeded information that might otherwise 212 00:13:01,320 --> 00:13:04,240 Speaker 1: take up space in our minds. So the saying and 213 00:13:04,280 --> 00:13:06,559 Speaker 1: the feeling is is that almost all of our memories 214 00:13:06,640 --> 00:13:11,280 Speaker 1: are consolidated during sleep. I remember being in high school 215 00:13:11,360 --> 00:13:13,760 Speaker 1: and people saying that if you read your notes right 216 00:13:13,800 --> 00:13:16,080 Speaker 1: before bed, you would remember them better in the morning. 217 00:13:16,720 --> 00:13:19,400 Speaker 1: And this kind of like myth is based off of 218 00:13:19,440 --> 00:13:22,720 Speaker 1: this theory that sleep is where we form long term memories. 219 00:13:22,760 --> 00:13:25,800 Speaker 1: So if information is processed closer to when we fall asleep, 220 00:13:26,200 --> 00:13:30,120 Speaker 1: they'll be processed better. Not exactly correct, but really nice try. 221 00:13:30,559 --> 00:13:32,520 Speaker 1: It's more so that our brain receives a whole lot 222 00:13:32,520 --> 00:13:35,160 Speaker 1: of information throughout the day, more than it can process 223 00:13:35,280 --> 00:13:38,960 Speaker 1: because whilst we are awake, we're also actively filtering through 224 00:13:39,440 --> 00:13:43,160 Speaker 1: stimuli in our environment, trying to problem solve. So we 225 00:13:43,360 --> 00:13:46,160 Speaker 1: use sleep as basically, you know, as a way to say, okay, enough, 226 00:13:46,240 --> 00:13:48,760 Speaker 1: let's shut down. We need some time, we need some 227 00:13:48,840 --> 00:13:52,480 Speaker 1: quiet time to do our memory admin It's why our 228 00:13:52,559 --> 00:13:56,640 Speaker 1: memory seems to decline or become a lot more difficult, 229 00:13:57,280 --> 00:14:00,840 Speaker 1: why we become more forgetful. If you haven't been sleeping 230 00:14:00,880 --> 00:14:06,720 Speaker 1: particularly well. Without sleep, our brain health declines significantly, as 231 00:14:06,760 --> 00:14:11,000 Speaker 1: does our cognitive and mental and even social functioning during 232 00:14:11,040 --> 00:14:15,320 Speaker 1: the day. Sleep also helps us with emotional regulation. I 233 00:14:15,360 --> 00:14:17,960 Speaker 1: think we all know that if you've ever had a 234 00:14:18,000 --> 00:14:22,320 Speaker 1: really terrible night's sleep and like snapped at somebody, this 235 00:14:22,440 --> 00:14:25,360 Speaker 1: explains it. It's the same reason why they tell you 236 00:14:25,400 --> 00:14:27,880 Speaker 1: to sleep on something if you're angry, if you're angry 237 00:14:27,880 --> 00:14:31,680 Speaker 1: at a partner, at a friend, at a coworker, whatever 238 00:14:31,720 --> 00:14:34,560 Speaker 1: it may be. The less sleep you get, the harder 239 00:14:34,600 --> 00:14:37,600 Speaker 1: it is to control your emotional state, and the more 240 00:14:37,640 --> 00:14:40,280 Speaker 1: irritable you'll become, the more likely you're going to say 241 00:14:40,320 --> 00:14:44,680 Speaker 1: things that you don't mean. So let's actually dive into 242 00:14:44,720 --> 00:14:46,680 Speaker 1: this further. What is going to happen to you and 243 00:14:46,760 --> 00:14:50,120 Speaker 1: I if we don't get enough sleep, well, a whole 244 00:14:50,240 --> 00:14:53,560 Speaker 1: range of things. Most importantly, what's going to happen is 245 00:14:53,560 --> 00:14:57,640 Speaker 1: we're going to find ourselves in sleep debt. Sleep debt 246 00:14:57,760 --> 00:14:59,960 Speaker 1: is when you sleep fewer hours than your body need. 247 00:15:00,560 --> 00:15:03,520 Speaker 1: It's basically it it's like you overdraw your bank account. 248 00:15:03,600 --> 00:15:06,200 Speaker 1: You're overdrawing the amount of rest that your body needs 249 00:15:06,200 --> 00:15:10,480 Speaker 1: to function. Sleep debt is cumulative, meaning that if you 250 00:15:10,600 --> 00:15:14,800 Speaker 1: regularly get less sleep than you should, you're going to 251 00:15:14,880 --> 00:15:18,800 Speaker 1: have more sleep debt. Here is the scary thing. So 252 00:15:18,840 --> 00:15:21,560 Speaker 1: there's an article written by Harvard Health about a recent 253 00:15:21,600 --> 00:15:25,720 Speaker 1: paper that was published in the Current Biology Journal, and 254 00:15:25,760 --> 00:15:30,480 Speaker 1: it said that we actually can't recover that debt. We 255 00:15:30,560 --> 00:15:34,000 Speaker 1: cannot make up our sleep debt for over a weekend 256 00:15:34,640 --> 00:15:37,200 Speaker 1: or by sleeping in because what we have done is 257 00:15:37,800 --> 00:15:41,760 Speaker 1: disturbed our body's rhythm and given it less than it required. 258 00:15:41,920 --> 00:15:46,400 Speaker 1: And it's not very forgiving or understanding of that. That's 259 00:15:46,480 --> 00:15:49,440 Speaker 1: especially hard for people who may suffer from things like insomnia, 260 00:15:49,560 --> 00:15:53,160 Speaker 1: right they're constantly in sleep debt. Insomnia is this type 261 00:15:53,240 --> 00:15:57,160 Speaker 1: of sleep disorder where it's really difficult for people to 262 00:15:57,240 --> 00:16:02,480 Speaker 1: fall asleep or stay asleep. And obviously it makes sense 263 00:16:02,480 --> 00:16:04,840 Speaker 1: that people who are experiencing this not only are they 264 00:16:04,880 --> 00:16:09,040 Speaker 1: super frustrated, because it is a vital human biological bodily 265 00:16:09,120 --> 00:16:14,359 Speaker 1: need to rest. But it means that they are increasing 266 00:16:14,640 --> 00:16:20,720 Speaker 1: their emotional sensitivity. They're more likely to experience poorer concentration, irritability. 267 00:16:21,320 --> 00:16:23,560 Speaker 1: It can even increase our risk factor of things like 268 00:16:23,600 --> 00:16:28,040 Speaker 1: chronic diseases like diabetes, like hypertension, like heart disease. I 269 00:16:28,080 --> 00:16:30,040 Speaker 1: want to go back there and just correct myself. It's 270 00:16:30,040 --> 00:16:32,640 Speaker 1: not that they're choosing this right, It's not that they 271 00:16:32,680 --> 00:16:36,880 Speaker 1: are deliberately increasing their susceptibility. It's just that a failure 272 00:16:36,960 --> 00:16:42,080 Speaker 1: to sleep has a lot of secondary consequences. It even 273 00:16:42,120 --> 00:16:47,840 Speaker 1: contributes to hallucinations or an increase in what we call microsleeps. 274 00:16:48,320 --> 00:16:51,400 Speaker 1: So if you've seen any road safety billboards recently, I 275 00:16:51,440 --> 00:16:55,160 Speaker 1: think you'll be familiar with this idea, whereby our brain 276 00:16:55,320 --> 00:16:59,600 Speaker 1: can flip very rapidly between being asleep and being awake 277 00:16:59,720 --> 00:17:03,680 Speaker 1: in a matter of seconds, but that lapse can kind 278 00:17:03,680 --> 00:17:06,600 Speaker 1: of be life or death. Our body will start to 279 00:17:06,640 --> 00:17:08,679 Speaker 1: shut down when we don't sleep, and it will force 280 00:17:08,800 --> 00:17:12,879 Speaker 1: us into a place of unconsciousness because it desperately needs 281 00:17:12,920 --> 00:17:16,440 Speaker 1: time to build back up those energy stores, to restore 282 00:17:16,760 --> 00:17:22,320 Speaker 1: cells and neural connections, and to just be a functioning organism. 283 00:17:23,240 --> 00:17:26,240 Speaker 1: So this kind of brings me to the infamous Russian 284 00:17:26,320 --> 00:17:32,120 Speaker 1: sleep experiment. Now, this sleep experiment is very famous, very 285 00:17:32,240 --> 00:17:35,560 Speaker 1: well known, I think, but it's also probably not true. 286 00:17:35,600 --> 00:17:39,240 Speaker 1: It probably didn't happen. Very sorry to burst the bubble 287 00:17:39,240 --> 00:17:42,960 Speaker 1: of my fellow dark history lovers, But despite that, I 288 00:17:43,000 --> 00:17:45,560 Speaker 1: do love talking about this urban myth because whoever came 289 00:17:45,720 --> 00:17:49,879 Speaker 1: up with it got some things very right about sleep. So, 290 00:17:50,440 --> 00:17:52,760 Speaker 1: if you don't know the story, the story goes that 291 00:17:53,359 --> 00:17:58,320 Speaker 1: Soviet era scientists created this stimulant which they believed would 292 00:17:58,440 --> 00:18:01,720 Speaker 1: enable soldiers to not require sleep for up to thirty 293 00:18:01,840 --> 00:18:06,960 Speaker 1: days a month. Let's just pause. Who thinks that that 294 00:18:07,080 --> 00:18:10,960 Speaker 1: is possible? That's ridiculous. But, as the urban myth goes, 295 00:18:11,000 --> 00:18:15,160 Speaker 1: they tried to test this new gas on five political 296 00:18:15,160 --> 00:18:18,640 Speaker 1: prisoners that they had, and they promised that these prisoners 297 00:18:18,680 --> 00:18:22,080 Speaker 1: would go free if they survived. They locked these five 298 00:18:22,119 --> 00:18:25,560 Speaker 1: men in a little chamber and they started pumping in 299 00:18:25,880 --> 00:18:30,080 Speaker 1: this stimulant in gas form. Within a few days, the 300 00:18:30,160 --> 00:18:34,680 Speaker 1: men were exhibiting the kind of paranoia and psychosis that 301 00:18:34,800 --> 00:18:38,399 Speaker 1: is very typical of sleep deprivation. But as time went on, 302 00:18:38,760 --> 00:18:41,280 Speaker 1: they began to act even more strangely. And once the 303 00:18:41,359 --> 00:18:44,480 Speaker 1: scientists went in. They found that a couple of them 304 00:18:44,520 --> 00:18:49,920 Speaker 1: had died, and the remaining of them exhibited very violent behavior, 305 00:18:50,359 --> 00:18:54,600 Speaker 1: had these strange energy bursts hallucinations, and then as soon 306 00:18:54,640 --> 00:18:58,480 Speaker 1: as they did fall asleep, they died. Let's just be 307 00:18:58,560 --> 00:19:00,879 Speaker 1: clear this did not actually happen, because it would be 308 00:19:00,960 --> 00:19:04,680 Speaker 1: physically impossible to stay awake for more than ten days. Actually, 309 00:19:04,800 --> 00:19:08,160 Speaker 1: the world record for how long someone has stayed awake 310 00:19:08,800 --> 00:19:11,040 Speaker 1: was back in the sixties. It was set by this 311 00:19:11,119 --> 00:19:15,919 Speaker 1: man named Randy Gardner. And I think he only lasted like, 312 00:19:17,160 --> 00:19:20,240 Speaker 1: I think it was six hundred hours. I don't know. 313 00:19:20,800 --> 00:19:22,840 Speaker 1: I think it was like, yeah, maybe, I don't know 314 00:19:22,880 --> 00:19:25,399 Speaker 1: how many days it was. Let me, I'll put it 315 00:19:25,440 --> 00:19:27,240 Speaker 1: in the notes, because I think it was around six 316 00:19:27,280 --> 00:19:30,000 Speaker 1: hundred hours. I think it was like fourteen days. Hi, 317 00:19:30,119 --> 00:19:32,040 Speaker 1: this is future Jemma coming back to say it was 318 00:19:32,040 --> 00:19:35,199 Speaker 1: actually two hundred and sixty four hours. Let's continue. But 319 00:19:35,280 --> 00:19:38,639 Speaker 1: whilst he was doing that, he experienced some insane behavior 320 00:19:38,680 --> 00:19:41,600 Speaker 1: and cognitive changes. Now I will say he was being 321 00:19:41,640 --> 00:19:45,399 Speaker 1: like heavily supervised by doctors and scientists from Stanford University. 322 00:19:45,880 --> 00:19:48,280 Speaker 1: But as time went on, they started asking him to 323 00:19:48,320 --> 00:19:52,080 Speaker 1: do these small cognitive tests and each day, they would 324 00:19:52,080 --> 00:19:54,040 Speaker 1: ask him to do the same one. So one of 325 00:19:54,080 --> 00:19:57,600 Speaker 1: these tests was to start at one hundred and subtract 326 00:19:58,000 --> 00:20:01,280 Speaker 1: seven until he got to zero. The first few days 327 00:20:01,320 --> 00:20:03,640 Speaker 1: he could do it, he started to slow down. By 328 00:20:03,680 --> 00:20:07,120 Speaker 1: the last day, he couldn't make it past sixty five 329 00:20:07,280 --> 00:20:10,040 Speaker 1: before he stopped. And when they asked him, they were like, hey, 330 00:20:10,040 --> 00:20:12,399 Speaker 1: why did you stop counting? He was like, what are 331 00:20:12,440 --> 00:20:14,520 Speaker 1: you asking? What are you telling me? I like, I 332 00:20:14,520 --> 00:20:16,280 Speaker 1: don't even know what I meant to be doing right now. 333 00:20:16,880 --> 00:20:20,439 Speaker 1: He also forgot his name, he forgot his age, He 334 00:20:20,480 --> 00:20:24,480 Speaker 1: even forgot his race. Randy was Caucasian. By the end 335 00:20:24,520 --> 00:20:26,760 Speaker 1: of this period, he was claiming that he was African 336 00:20:26,800 --> 00:20:30,200 Speaker 1: American and he truly believed it. All of this sounds 337 00:20:30,240 --> 00:20:33,560 Speaker 1: like insane, but it did happen. And it's really scary 338 00:20:33,600 --> 00:20:38,760 Speaker 1: to me to think about how much we can mentally 339 00:20:39,520 --> 00:20:43,840 Speaker 1: decline because of sleep deprivation. For me, I don't think 340 00:20:43,880 --> 00:20:46,000 Speaker 1: I can last more than two days. Good job, Brandy. 341 00:20:46,040 --> 00:20:48,919 Speaker 1: However many days he did it. It was definitely more than me. 342 00:20:49,480 --> 00:20:53,520 Speaker 1: When I flew to New York last year, I'm so 343 00:20:53,640 --> 00:20:56,320 Speaker 1: bad at sleeping on planes, so I was awake for 344 00:20:56,359 --> 00:20:59,680 Speaker 1: over twenty four hours I couldn't my eyes couldn't focus, 345 00:21:00,119 --> 00:21:02,640 Speaker 1: got like a terrible blood nose, the first I've ever 346 00:21:02,720 --> 00:21:05,879 Speaker 1: had in my life. I was so irritable. I couldn't 347 00:21:05,920 --> 00:21:08,399 Speaker 1: make sense of my surroundings. I was like, didn't know 348 00:21:08,440 --> 00:21:11,800 Speaker 1: what I needed to do. Eventually, I fell asleep on 349 00:21:11,840 --> 00:21:14,280 Speaker 1: this couch that I found in a shopping center before 350 00:21:14,280 --> 00:21:17,440 Speaker 1: I could check into my hotel. So I think that 351 00:21:17,440 --> 00:21:20,800 Speaker 1: that really highlights the dangers here, right, you know, And 352 00:21:21,119 --> 00:21:24,200 Speaker 1: a couple of days where we get six seven hours, 353 00:21:24,240 --> 00:21:26,000 Speaker 1: it's not going to kill you. You will be in 354 00:21:26,040 --> 00:21:30,560 Speaker 1: sleep debt. But when we consistently pursue sleep deprivation, we 355 00:21:30,600 --> 00:21:34,280 Speaker 1: are going to see very real physical, emotional, cognitive, and 356 00:21:34,359 --> 00:21:38,720 Speaker 1: mental consequences. So that's one side of an extreme spectrum 357 00:21:39,000 --> 00:21:42,960 Speaker 1: ultimate sleep deprivation from our friend Randy and our Russian friends. 358 00:21:43,000 --> 00:21:46,480 Speaker 1: Maybe maybe not. But we can also oversleep, which has 359 00:21:46,520 --> 00:21:49,400 Speaker 1: its own set of health risks. There is a nice 360 00:21:49,440 --> 00:21:51,720 Speaker 1: sweet spot for how much sleep we should be getting, 361 00:21:52,440 --> 00:21:57,040 Speaker 1: and like anything, sleep can be used as a form 362 00:21:57,080 --> 00:22:01,200 Speaker 1: of not self harm, but self sabotage. So I want 363 00:22:01,240 --> 00:22:03,600 Speaker 1: to talk about that after this break, as well as 364 00:22:03,720 --> 00:22:08,080 Speaker 1: kind of getting into the interactions between sleep and mental health. 365 00:22:08,520 --> 00:22:16,680 Speaker 1: We'll be back in just a second. The interactions between 366 00:22:16,920 --> 00:22:21,080 Speaker 1: sleep and mental health are a endless and be very 367 00:22:21,320 --> 00:22:26,720 Speaker 1: well documented. They are also multidirectional, meaning that sleep impacts 368 00:22:26,720 --> 00:22:29,600 Speaker 1: our mental well being and our mental well being impacts 369 00:22:29,600 --> 00:22:34,000 Speaker 1: our sleep. Sleep plays a crucial role in maintaining mental health. 370 00:22:34,040 --> 00:22:36,520 Speaker 1: It's not to say that it is a cure. More 371 00:22:36,560 --> 00:22:40,040 Speaker 1: so that just the quality and duration of sleep directly 372 00:22:40,080 --> 00:22:43,920 Speaker 1: impacts our emotional regulation. As we've spoken about our cognitive 373 00:22:43,920 --> 00:22:47,640 Speaker 1: functions and our ability to filter through our thoughts. So 374 00:22:47,760 --> 00:22:53,760 Speaker 1: research indicates that consistent, insufficient or poor quality sleep can 375 00:22:53,960 --> 00:23:01,399 Speaker 1: actually contribute to more intense mental health stemactoms. This is 376 00:23:01,400 --> 00:23:06,080 Speaker 1: particularly when it comes to things like depression, anxiety, bipolar disorder. 377 00:23:06,840 --> 00:23:10,280 Speaker 1: These kinds of conditions seem to really suffer when we 378 00:23:10,400 --> 00:23:16,000 Speaker 1: have less mental energy, i would say, or less restorative 379 00:23:16,040 --> 00:23:19,199 Speaker 1: time to allow us to function at our best and 380 00:23:19,240 --> 00:23:21,960 Speaker 1: to manage the ways that our emotions are more complex 381 00:23:22,400 --> 00:23:27,720 Speaker 1: because of these conditions. Additionally, it's interesting because if you 382 00:23:27,800 --> 00:23:30,440 Speaker 1: do have one of those mental health conditions, you're also 383 00:23:30,480 --> 00:23:34,080 Speaker 1: more likely to experience disruptions in sleep patterns, so you're 384 00:23:34,119 --> 00:23:37,639 Speaker 1: kind of locked into this like terrible cycle. Insomnia was 385 00:23:37,760 --> 00:23:40,720 Speaker 1: something we spoke about before, and insomnia can be a 386 00:23:40,720 --> 00:23:45,800 Speaker 1: symptom of anxiety, even depression. Oversleeping can be a sign 387 00:23:45,840 --> 00:23:49,440 Speaker 1: of the extreme fatigue that we also see with depressive 388 00:23:49,440 --> 00:23:54,080 Speaker 1: episodes or symptoms. We can also use sleep as a 389 00:23:54,119 --> 00:23:58,719 Speaker 1: form of self sabotage. So self sabotage refers to an 390 00:23:58,720 --> 00:24:04,160 Speaker 1: intentional action that kind of undermines our ability to accomplish 391 00:24:04,200 --> 00:24:07,320 Speaker 1: our goals. Now, these are goals that we want to accomplish. 392 00:24:07,440 --> 00:24:10,679 Speaker 1: There is just some part of us that maybe doesn't 393 00:24:11,080 --> 00:24:13,560 Speaker 1: think that we're worthy, That maybe is scared of what 394 00:24:13,560 --> 00:24:18,040 Speaker 1: would happen if we did that, maybe is procrastinating or 395 00:24:18,400 --> 00:24:22,399 Speaker 1: getting weighed down by insecurity, perfectionism, self doubt. When we 396 00:24:22,480 --> 00:24:26,760 Speaker 1: decide to sleep in stay in bed, you know, indulge 397 00:24:26,800 --> 00:24:31,200 Speaker 1: in a dysregulated sleeping habits and sleeping pattern, this might 398 00:24:31,320 --> 00:24:34,280 Speaker 1: indicate that there are other areas of our life that 399 00:24:34,359 --> 00:24:38,320 Speaker 1: we are dissatisfied with, and so sleep becomes a way 400 00:24:38,440 --> 00:24:42,639 Speaker 1: of allowing us to switch off and allowing us to 401 00:24:42,680 --> 00:24:47,639 Speaker 1: almost get in our own way in a sense. So basically, 402 00:24:48,119 --> 00:24:51,280 Speaker 1: what I'm trying to say is sleep is a way 403 00:24:51,480 --> 00:24:54,560 Speaker 1: for us to feel like we're doing something productive. Right, 404 00:24:54,600 --> 00:24:57,440 Speaker 1: we feel like we're resting our body. Sometimes we really 405 00:24:57,440 --> 00:24:59,199 Speaker 1: do need that if we're burnt out right and we 406 00:24:59,280 --> 00:25:01,760 Speaker 1: have been chasing a goal for a long time. But 407 00:25:02,080 --> 00:25:04,520 Speaker 1: on the other end of the spectrum, it can also 408 00:25:04,560 --> 00:25:09,960 Speaker 1: be this way of self sabotaging, of being almost self destructive. 409 00:25:10,640 --> 00:25:12,800 Speaker 1: So if you want a good but non scientific book 410 00:25:12,840 --> 00:25:15,600 Speaker 1: about this, there is one that went particularly viral on 411 00:25:15,640 --> 00:25:18,040 Speaker 1: TikTok recently, and it was called My Year of Rest 412 00:25:18,040 --> 00:25:21,960 Speaker 1: and Relaxation. I read this quite recently. It basically tells 413 00:25:22,000 --> 00:25:25,399 Speaker 1: the story of this woman. I would say she's a 414 00:25:25,560 --> 00:25:28,800 Speaker 1: very unlikeable as protagonist, but she believes that if she 415 00:25:28,920 --> 00:25:32,679 Speaker 1: sleeps for a whole year, she'll somehow fix everything in 416 00:25:32,720 --> 00:25:35,760 Speaker 1: her life. But she also believes that she'll be able 417 00:25:35,800 --> 00:25:41,000 Speaker 1: to ignore her problems. This book is great, and it's 418 00:25:41,040 --> 00:25:43,800 Speaker 1: not obviously about sleep. It's about the things that happen 419 00:25:44,520 --> 00:25:46,720 Speaker 1: in the moments that she is awake that contribute to 420 00:25:46,760 --> 00:25:49,199 Speaker 1: her wanting to rest. But I think that things are 421 00:25:49,240 --> 00:25:52,840 Speaker 1: a lot easier when we are unconscious, right, No wonder 422 00:25:52,880 --> 00:25:57,040 Speaker 1: we use sleep as a form of avoidance from the 423 00:25:57,080 --> 00:26:00,000 Speaker 1: problems that we face when we're awake. There is an 424 00:26:00,160 --> 00:26:02,600 Speaker 1: the concept I want to talk about here called revenge 425 00:26:02,600 --> 00:26:07,439 Speaker 1: bedtime procrastination. This is a Chinese concept whereby when we 426 00:26:07,480 --> 00:26:11,600 Speaker 1: don't have much control over our daytime life, we refuse 427 00:26:11,680 --> 00:26:14,600 Speaker 1: to prioritize sleep in order to regain some sense of 428 00:26:14,640 --> 00:26:18,879 Speaker 1: freedom during those late night hours. So this is actually 429 00:26:18,960 --> 00:26:22,040 Speaker 1: quite common amongst high schoolers, for example, who have to 430 00:26:22,080 --> 00:26:24,040 Speaker 1: go to school for a set period of every day, 431 00:26:24,640 --> 00:26:27,919 Speaker 1: but also people in their twenties and their thirties who 432 00:26:28,000 --> 00:26:35,639 Speaker 1: are working really long, exhausting corporate jobs, service jobs, sacrificing 433 00:26:35,680 --> 00:26:38,760 Speaker 1: their personal lives for their careers and for a service 434 00:26:38,800 --> 00:26:42,520 Speaker 1: to others, and they kind of quote unquote get back 435 00:26:42,640 --> 00:26:45,960 Speaker 1: at the system in the evenings to steal some of 436 00:26:46,000 --> 00:26:50,359 Speaker 1: that personal time. Now, this idea of procrastination makes it 437 00:26:50,400 --> 00:26:53,119 Speaker 1: sounds like we are doing things we have perhaps put off, 438 00:26:53,560 --> 00:26:56,479 Speaker 1: and doing them when we should be sleeping. Not always 439 00:26:56,480 --> 00:26:59,080 Speaker 1: this not always the case. Sometimes we are just doing 440 00:26:59,119 --> 00:27:02,439 Speaker 1: things simply for our pleasure and we feel like we 441 00:27:02,520 --> 00:27:05,479 Speaker 1: need to do them right, Like rearranging your bookshelf at 442 00:27:05,520 --> 00:27:08,880 Speaker 1: like three am online shopping, cleaning out all your bathroom 443 00:27:08,920 --> 00:27:12,320 Speaker 1: cabinets spontaneously, doing like an extravagant makeup look before you 444 00:27:12,359 --> 00:27:16,240 Speaker 1: fall asleep. All of this is taking from our sleep, 445 00:27:16,560 --> 00:27:20,080 Speaker 1: but it's depositing time back in our leisure bank, which 446 00:27:20,280 --> 00:27:23,280 Speaker 1: we may be you know, gravely missing because of how 447 00:27:23,359 --> 00:27:26,280 Speaker 1: much our waking hours are taken up by work or 448 00:27:26,320 --> 00:27:30,479 Speaker 1: other responsibilities. It's interesting because this is being reported more 449 00:27:30,520 --> 00:27:33,760 Speaker 1: and more, especially as studies are showing that around sixty 450 00:27:33,760 --> 00:27:36,919 Speaker 1: percent of us are getting less than the recommended seven 451 00:27:36,960 --> 00:27:39,919 Speaker 1: to eight hours. We're averaging about six hours at the moment. 452 00:27:40,680 --> 00:27:43,320 Speaker 1: Averaging means that there are a lot of us who 453 00:27:43,359 --> 00:27:47,320 Speaker 1: are getting less than that, And the biggest contributors to 454 00:27:47,720 --> 00:27:50,119 Speaker 1: this lack of sleep that we are enduring as a 455 00:27:50,160 --> 00:27:56,760 Speaker 1: society are stress, busy work schedules and school schedules. People 456 00:27:56,760 --> 00:28:01,000 Speaker 1: are spending more time at work, more time studying, more 457 00:28:01,080 --> 00:28:07,639 Speaker 1: time working than ever before. Then also things like pollution, noise, pollution, 458 00:28:08,240 --> 00:28:12,919 Speaker 1: sleeping environment, and responsibilities that just come with life. You know, 459 00:28:13,080 --> 00:28:16,199 Speaker 1: our lives are increasingly busy and we are overstretched. We 460 00:28:16,280 --> 00:28:21,280 Speaker 1: need to juggle work, life, friends, relationships, family, fitness, well being, 461 00:28:21,320 --> 00:28:24,320 Speaker 1: eating three meals a day, keeping our houses clean, just 462 00:28:24,440 --> 00:28:27,359 Speaker 1: keeping up with our own needs. And I think in 463 00:28:27,400 --> 00:28:30,679 Speaker 1: a world that is steering more towards the glorification of 464 00:28:30,760 --> 00:28:36,440 Speaker 1: hustle culture, sleep is seen as a luxury, even sometimes 465 00:28:36,440 --> 00:28:41,560 Speaker 1: as a point of laziness. This whole narrative that to 466 00:28:41,720 --> 00:28:45,239 Speaker 1: rest is to not be self disciplined, to not be 467 00:28:45,240 --> 00:28:48,760 Speaker 1: committed to your job, to school, or to your life. 468 00:28:49,360 --> 00:28:52,280 Speaker 1: I think it emits a huge part of the narrative, 469 00:28:52,360 --> 00:28:59,040 Speaker 1: which is that sleep gives life, and rest is truly, 470 00:28:59,440 --> 00:29:04,320 Speaker 1: truly important for us to restore connections, restore our energy levels, 471 00:29:04,360 --> 00:29:09,080 Speaker 1: restore our celves, and actually function optimally. So that brings 472 00:29:09,120 --> 00:29:12,000 Speaker 1: me to this concept of sleep hygiene and how we 473 00:29:12,040 --> 00:29:14,680 Speaker 1: can get more from our sleep, how we can avoid 474 00:29:15,240 --> 00:29:18,440 Speaker 1: those nights when you desperately want some shut eye, like 475 00:29:18,480 --> 00:29:22,080 Speaker 1: you crave it, and you just won't stop tossing and turning. 476 00:29:22,880 --> 00:29:24,920 Speaker 1: Our quality of sleep does have a lot to do 477 00:29:24,960 --> 00:29:28,400 Speaker 1: with our choices and behaviors, from consuming caffeine too close 478 00:29:28,440 --> 00:29:32,600 Speaker 1: to our bedtime, even exercising in the evenings, or breaching 479 00:29:32,600 --> 00:29:35,040 Speaker 1: a point of exhaustion that is so extreme that our 480 00:29:35,080 --> 00:29:37,920 Speaker 1: body actually starts to go in the opposite direction. It 481 00:29:37,960 --> 00:29:40,680 Speaker 1: starts to pump us with adrenaline and cortisol to keep 482 00:29:40,760 --> 00:29:43,800 Speaker 1: us awake so that when it's time to sleep, we actually, 483 00:29:43,840 --> 00:29:47,560 Speaker 1: like physically can't. But the biggest devil of all of 484 00:29:47,560 --> 00:29:50,440 Speaker 1: them in the discussion at the moment is our phones 485 00:29:50,640 --> 00:29:56,440 Speaker 1: and using our phones before bed, our phones, social media, websites, 486 00:29:56,480 --> 00:30:00,600 Speaker 1: whatever you are on literally floods our brains within information 487 00:30:00,800 --> 00:30:06,360 Speaker 1: and bright lights, sounds, activity, and of course, as a result, 488 00:30:06,400 --> 00:30:10,120 Speaker 1: it floods our brains with neurotransmitters, which keep our mind 489 00:30:10,440 --> 00:30:14,480 Speaker 1: active when we want them to be winding down. The 490 00:30:14,560 --> 00:30:17,960 Speaker 1: reason this happens is because screens emit blue light, which 491 00:30:18,000 --> 00:30:23,440 Speaker 1: can interfere with our body's natural production and release of melatonin. Melatonin, 492 00:30:23,520 --> 00:30:27,440 Speaker 1: of course, is the hormone responsible for regulating our sleep 493 00:30:27,560 --> 00:30:32,960 Speaker 1: wake cycle. Blue light is particularly bad in this situation 494 00:30:33,040 --> 00:30:36,360 Speaker 1: because it tricks our brain into thinking that it's still daytime, 495 00:30:36,800 --> 00:30:39,000 Speaker 1: so we should be awake, we should be alert, we 496 00:30:39,000 --> 00:30:42,400 Speaker 1: should be ready to go. Exposure to screens before bed 497 00:30:43,120 --> 00:30:46,240 Speaker 1: suppresses the release of melatonin, so it makes it more 498 00:30:46,240 --> 00:30:48,880 Speaker 1: difficult to fall asleep, But then it bumps off our 499 00:30:48,920 --> 00:30:53,320 Speaker 1: sleep wake cycle, so we wake up later as well. 500 00:30:53,840 --> 00:30:57,560 Speaker 1: So this really disrupts our body's circadian rhythm. It leads 501 00:30:57,600 --> 00:31:02,760 Speaker 1: to sleep disturbances, it leads to revenge sleep sleep debt, 502 00:31:02,880 --> 00:31:09,160 Speaker 1: and it just impacts our overall ability to sustainably function 503 00:31:09,240 --> 00:31:12,880 Speaker 1: in our lives, in our relationships, in every facet of 504 00:31:13,000 --> 00:31:16,280 Speaker 1: what we do. So if you want better sleep, your 505 00:31:16,320 --> 00:31:19,800 Speaker 1: first step is to create a screen free bedroom or 506 00:31:19,840 --> 00:31:24,080 Speaker 1: space for yourself. So, according to the Sleep Health Foundation, 507 00:31:24,800 --> 00:31:28,600 Speaker 1: it's really important to actually train your brain to link 508 00:31:28,720 --> 00:31:33,080 Speaker 1: your bed with sleep and sleep only, So if possible, 509 00:31:34,000 --> 00:31:39,160 Speaker 1: you want to avoid bringing anything into your bedroom that 510 00:31:39,400 --> 00:31:43,520 Speaker 1: makes you feel like you are not resting. So that 511 00:31:43,560 --> 00:31:45,400 Speaker 1: doesn't mean that you can't be on your phone or 512 00:31:45,440 --> 00:31:47,080 Speaker 1: your laptop in your room. You know. I know a 513 00:31:47,120 --> 00:31:49,840 Speaker 1: lot of us live in sharehouses or live with our parents, 514 00:31:49,840 --> 00:31:52,600 Speaker 1: and we don't necessarily want to be doing everything that 515 00:31:52,640 --> 00:31:54,880 Speaker 1: we do on our laptops and our phones and our iPads, 516 00:31:54,920 --> 00:31:56,800 Speaker 1: like in the living room or in the dining room, 517 00:31:57,320 --> 00:31:59,800 Speaker 1: but try and keep it out of your bed. That 518 00:32:00,240 --> 00:32:03,440 Speaker 1: is the space you want to associate with rest, not 519 00:32:03,720 --> 00:32:08,240 Speaker 1: with alertness. So I started doing this recently. Oh my goodness, 520 00:32:08,720 --> 00:32:10,840 Speaker 1: it's like lights out for me as soon as I'm 521 00:32:11,120 --> 00:32:13,360 Speaker 1: in my bed, because that is a space now that 522 00:32:13,440 --> 00:32:17,160 Speaker 1: I only use for one activity, and that association means 523 00:32:17,680 --> 00:32:20,720 Speaker 1: I'm better able to just switch off. My brain. Is 524 00:32:20,920 --> 00:32:24,080 Speaker 1: cute to knowing that this is the time to sleep. 525 00:32:25,200 --> 00:32:28,320 Speaker 1: If you feel like you hate going from like being 526 00:32:28,360 --> 00:32:31,600 Speaker 1: immediately on in your life to like immediately off and 527 00:32:31,680 --> 00:32:34,120 Speaker 1: having to go into bed, turn the lights off, and 528 00:32:34,160 --> 00:32:36,680 Speaker 1: just like lie there and pretend to be asleep before 529 00:32:36,720 --> 00:32:40,840 Speaker 1: you actually fall asleep. You can present yourself with alternatives. 530 00:32:40,880 --> 00:32:44,280 Speaker 1: I think reading before bed is amazing obviously, but also 531 00:32:44,360 --> 00:32:47,920 Speaker 1: sleep podcasts are a great help. There is one show 532 00:32:47,920 --> 00:32:51,960 Speaker 1: that does this so well called what's it called? Okay? 533 00:32:52,000 --> 00:32:55,719 Speaker 1: It's called Quiet Bedtime Stories and Meditations, and they have 534 00:32:55,800 --> 00:32:59,320 Speaker 1: this episode called King Kojata. I don't know when I 535 00:32:59,320 --> 00:33:02,200 Speaker 1: found this show, but oh I found this episode. This 536 00:33:02,240 --> 00:33:05,440 Speaker 1: episode is amazing, but it honestly lulls me into such 537 00:33:05,640 --> 00:33:09,640 Speaker 1: like peaceful rest. I'm gonna be honest, I've never made 538 00:33:09,640 --> 00:33:11,920 Speaker 1: it past like the first ten minutes. And it's a 539 00:33:11,920 --> 00:33:14,160 Speaker 1: really great thing to add to your routine when you 540 00:33:14,840 --> 00:33:17,880 Speaker 1: aren't someone who can immediately relax as soon as your 541 00:33:17,920 --> 00:33:21,760 Speaker 1: head hits the pillow. So let's talk about some other tips. Firstly, 542 00:33:21,880 --> 00:33:24,400 Speaker 1: I love this one. Create an environment you actually want 543 00:33:24,400 --> 00:33:27,280 Speaker 1: to be in, one that is cool, one that is dark, 544 00:33:27,360 --> 00:33:30,840 Speaker 1: one that is quiet, one that is comfortable. I will 545 00:33:30,880 --> 00:33:34,320 Speaker 1: never understand people who can sleep in like a boiling 546 00:33:34,320 --> 00:33:36,560 Speaker 1: hot room, you know, I need it to be like 547 00:33:36,600 --> 00:33:40,880 Speaker 1: fifteen degrees celsius in order for me to fall asleep. 548 00:33:40,960 --> 00:33:44,560 Speaker 1: I like to have one too many blankets. I like 549 00:33:44,640 --> 00:33:48,280 Speaker 1: to cocoon myself into like a little burrito. It also 550 00:33:48,360 --> 00:33:51,400 Speaker 1: really makes the difference to like get nice bed sheets, 551 00:33:51,480 --> 00:33:54,160 Speaker 1: because you want your brain to be like, this is 552 00:33:54,200 --> 00:33:59,680 Speaker 1: a comforting, cozy, peaceful space. I enjoy being here. You know, 553 00:33:59,720 --> 00:34:02,560 Speaker 1: you're stained white bed sheets from your first year of UNI, 554 00:34:02,600 --> 00:34:06,160 Speaker 1: which are like weirdly itchy. They might be the economic choice, 555 00:34:06,160 --> 00:34:09,279 Speaker 1: but I don't think they're conducive to restfulness. This is 556 00:34:09,320 --> 00:34:11,200 Speaker 1: such like an adult thing to say. But honestly, I 557 00:34:11,200 --> 00:34:13,759 Speaker 1: think I turned twenty four and I immediately have like 558 00:34:13,760 --> 00:34:17,239 Speaker 1: a sheet preference and a mattress preference. And now if 559 00:34:17,280 --> 00:34:20,799 Speaker 1: I'm on a firm mattress, it's not happening. You know, 560 00:34:20,920 --> 00:34:22,799 Speaker 1: I get it. It's really giving Princess and the pea, 561 00:34:23,440 --> 00:34:27,400 Speaker 1: But honestly, sleep is an investment, and as is your mattress, 562 00:34:27,480 --> 00:34:31,719 Speaker 1: your memory from pillow, your cotton sheets. My mum always said, like, 563 00:34:31,760 --> 00:34:34,399 Speaker 1: sleep is not about being cheap, and I didn't really 564 00:34:34,480 --> 00:34:38,200 Speaker 1: understand that when I was younger and broke, but now 565 00:34:38,200 --> 00:34:40,040 Speaker 1: I do, And it doesn't mean that you need to 566 00:34:40,120 --> 00:34:42,719 Speaker 1: spend like an insane amount of money that is out 567 00:34:42,760 --> 00:34:47,239 Speaker 1: of your budget. You can get secondhand really good mattresses, 568 00:34:47,719 --> 00:34:50,719 Speaker 1: you can find really good sheets that are on sale, 569 00:34:50,800 --> 00:34:53,440 Speaker 1: or I just think it's an important thing. You'll have 570 00:34:53,520 --> 00:34:56,239 Speaker 1: it for a long time and it will contribute to 571 00:34:56,680 --> 00:35:00,480 Speaker 1: you just feeling more alive and your waking life. So 572 00:35:00,640 --> 00:35:04,080 Speaker 1: also try and be consistent with your sleep schedule. I 573 00:35:04,120 --> 00:35:07,000 Speaker 1: know this is really hard, especially in our twenties, but 574 00:35:07,120 --> 00:35:09,919 Speaker 1: at least doing it during the week is important. Your 575 00:35:10,040 --> 00:35:13,960 Speaker 1: body circadian rhythm functions. They're set on a loop and 576 00:35:14,200 --> 00:35:18,880 Speaker 1: typically they align with sunrise and sunset, or when you 577 00:35:18,960 --> 00:35:22,120 Speaker 1: tell your body to switch off and then seven eight 578 00:35:22,160 --> 00:35:26,640 Speaker 1: hours after that point. Being consistent with when you fall 579 00:35:26,640 --> 00:35:29,240 Speaker 1: asleep during the week, even on weekends, if you can 580 00:35:29,760 --> 00:35:32,399 Speaker 1: helps kind of train your brain into being like, all right, 581 00:35:32,480 --> 00:35:34,839 Speaker 1: this is the time when we switch off, same time 582 00:35:35,040 --> 00:35:40,160 Speaker 1: every day, no surprises. It's really very valuable. There was 583 00:35:40,200 --> 00:35:43,759 Speaker 1: a study published in the National Library of Medicine from 584 00:35:43,800 --> 00:35:47,360 Speaker 1: two thousand and nine. It highlights that irregular sleep patterns 585 00:35:47,400 --> 00:35:51,080 Speaker 1: can alter our levels of melatonin. It can alter the 586 00:35:51,200 --> 00:35:54,399 Speaker 1: signals that are telling our brain to sleep, and what 587 00:35:54,440 --> 00:35:56,840 Speaker 1: that will mean is that no matter how hard you try, 588 00:35:57,480 --> 00:35:59,879 Speaker 1: you're not going to get to sleep unless you're melatonin 589 00:36:00,200 --> 00:36:03,080 Speaker 1: has been released and is present in your body because 590 00:36:03,120 --> 00:36:06,640 Speaker 1: you can't physically shut down. You can take a supplement, 591 00:36:06,880 --> 00:36:09,359 Speaker 1: but you can also produce it naturally. So I think 592 00:36:09,400 --> 00:36:12,600 Speaker 1: it may just be the case that your melatonin release 593 00:36:12,680 --> 00:36:16,239 Speaker 1: is being delayed by poor sleep habits and routine, and 594 00:36:16,280 --> 00:36:19,560 Speaker 1: you can get back onto a normal sleep routine by 595 00:36:19,760 --> 00:36:24,120 Speaker 1: remaining consistent. So even if you get to bed by nine, 596 00:36:24,680 --> 00:36:26,920 Speaker 1: nine so early, maybe it's not for some of you. 597 00:36:27,360 --> 00:36:30,080 Speaker 1: Let's say ten, put it in even ten, you're in 598 00:36:30,120 --> 00:36:32,200 Speaker 1: bed by ten, but you find yourself like tossing and 599 00:36:32,239 --> 00:36:35,839 Speaker 1: turning till twelve. Good, stay in bed, don't go on 600 00:36:35,880 --> 00:36:38,680 Speaker 1: your phone. Sooner or later, your body is going to 601 00:36:38,680 --> 00:36:41,680 Speaker 1: get trained to be like, no, this is our bedtime. Now, 602 00:36:41,760 --> 00:36:46,080 Speaker 1: this is when we're hitting the hay. On that note, 603 00:36:46,200 --> 00:36:50,640 Speaker 1: try and expose yourself to sunlight or the outdoors immediately 604 00:36:50,680 --> 00:36:54,640 Speaker 1: after waking, normally within the first hour, because again, this 605 00:36:54,680 --> 00:36:57,320 Speaker 1: is going to help your body clock, switch off production 606 00:36:57,440 --> 00:37:02,279 Speaker 1: of melatonin and reset you to a regular pattern. You know, 607 00:37:02,400 --> 00:37:06,840 Speaker 1: humans are meant to be outdoor creatures, not indoor creatures. 608 00:37:06,840 --> 00:37:09,840 Speaker 1: We used to live our lives and our waking hours 609 00:37:10,360 --> 00:37:13,640 Speaker 1: by the sun until Thomas Edison invented the light bulb. 610 00:37:13,719 --> 00:37:17,200 Speaker 1: Not just kidding me, like, in all seriousness, I think 611 00:37:17,200 --> 00:37:19,520 Speaker 1: the best way to do anything for your health is 612 00:37:19,560 --> 00:37:21,520 Speaker 1: to do it the way that has been done for 613 00:37:21,600 --> 00:37:26,000 Speaker 1: generations and generations, meaning that the best way to get 614 00:37:26,160 --> 00:37:30,880 Speaker 1: quality sleep is to align your body to how evolutionarily 615 00:37:30,960 --> 00:37:36,319 Speaker 1: and biologically you were kind of evolving and developed to 616 00:37:36,400 --> 00:37:39,239 Speaker 1: seek rest. I think it comes a lot easier when 617 00:37:39,239 --> 00:37:42,799 Speaker 1: we do that. Another tip, exercise more, but try not 618 00:37:42,840 --> 00:37:46,759 Speaker 1: to do anything intense before bed. I think it's a 619 00:37:46,760 --> 00:37:52,360 Speaker 1: double edge sword exercise. Obviously increases exhaustion, but it also, 620 00:37:53,000 --> 00:37:55,920 Speaker 1: you know, means that our bodies kind of are flooded 621 00:37:55,960 --> 00:37:59,440 Speaker 1: with a lot of activity, a lot of adrenaline or 622 00:37:59,480 --> 00:38:02,640 Speaker 1: a penephroa, and a lot of dopamine that can keep 623 00:38:02,719 --> 00:38:07,799 Speaker 1: us awake for longer. Now, there has been studies into this, 624 00:38:08,160 --> 00:38:10,200 Speaker 1: and there was one by Harvard Health published a few 625 00:38:10,239 --> 00:38:13,440 Speaker 1: years back. And your average evening workout is not going 626 00:38:13,520 --> 00:38:17,120 Speaker 1: to hurt you too much. But if you're doing a 627 00:38:17,160 --> 00:38:22,360 Speaker 1: full on, heavy cardio hit workout burning hundreds thousands of 628 00:38:22,400 --> 00:38:26,400 Speaker 1: calories an hour, like thirty minutes before bed, coming home, showering, 629 00:38:26,440 --> 00:38:30,000 Speaker 1: and expecting yourself to fall asleep. I don't think that 630 00:38:30,040 --> 00:38:33,200 Speaker 1: you're going to get to that level of deep sleep 631 00:38:33,280 --> 00:38:38,160 Speaker 1: that we need for restoration any quicker. So it's important 632 00:38:38,200 --> 00:38:43,000 Speaker 1: to make exercise a component to you know, actually use 633 00:38:43,040 --> 00:38:45,040 Speaker 1: the energy stores that your body wants you to use 634 00:38:45,080 --> 00:38:47,640 Speaker 1: throughout the day, but try not to do it too 635 00:38:47,680 --> 00:38:50,560 Speaker 1: close to when you really want to like be asleep, 636 00:38:50,880 --> 00:38:56,520 Speaker 1: be dreaming, be counting sheep. Final tip, try and avoid alcohol. 637 00:38:56,640 --> 00:38:59,319 Speaker 1: I know that alcohol helps us fall asleep quicker, So 638 00:38:59,320 --> 00:39:02,319 Speaker 1: if you are someone who is dealing with insomnia, there 639 00:39:02,440 --> 00:39:05,480 Speaker 1: is a huge urge just like have a nightcap. But 640 00:39:06,160 --> 00:39:10,120 Speaker 1: alcohol is an inhibitor or a downer. That's what causes 641 00:39:10,160 --> 00:39:14,080 Speaker 1: us to feel sleepy because it increases GABBA, which slows 642 00:39:14,160 --> 00:39:17,560 Speaker 1: down the specific signals in our central nervous system. But 643 00:39:17,719 --> 00:39:22,880 Speaker 1: as the alcohol is metabolized and processed, it causes an 644 00:39:22,920 --> 00:39:28,480 Speaker 1: additional spike in glutamate. Now, glutamate is an excitatory neurotransmitter, 645 00:39:28,560 --> 00:39:32,360 Speaker 1: so your brain is basically switching back on as the 646 00:39:32,440 --> 00:39:35,240 Speaker 1: alcohol wears off at like three four am in the morning. 647 00:39:35,920 --> 00:39:38,360 Speaker 1: This may be why you might notice, like after a 648 00:39:38,360 --> 00:39:40,880 Speaker 1: heavy night of drinking. All you want to do is 649 00:39:40,920 --> 00:39:42,799 Speaker 1: have a sleep in and you're waking up at seven 650 00:39:42,840 --> 00:39:46,360 Speaker 1: am kind of cursing the sun, can't get back asleep. 651 00:39:46,840 --> 00:39:49,440 Speaker 1: It's because your brain is trying to level out the 652 00:39:49,520 --> 00:39:54,239 Speaker 1: gabba that it received from processing and metabolizing alcohol by 653 00:39:54,360 --> 00:39:58,399 Speaker 1: spiking the glutamate to get that balance back to kind 654 00:39:58,440 --> 00:40:01,719 Speaker 1: of a nice homeo point of hay rohomeostas is a 655 00:40:01,760 --> 00:40:06,640 Speaker 1: point of normalcy. Alcohol, caffeine, nicotine, those are our big 656 00:40:06,840 --> 00:40:10,319 Speaker 1: sleep no nos. I also just want to say, don't 657 00:40:10,320 --> 00:40:12,800 Speaker 1: get too caught up and worrying about when you'll fall asleep. 658 00:40:13,400 --> 00:40:18,879 Speaker 1: Just stay kind of focused on being present in your 659 00:40:18,880 --> 00:40:22,920 Speaker 1: body and relaxing. I know it can be stressful, and 660 00:40:23,000 --> 00:40:25,279 Speaker 1: yes I've spoken a lot about the harms of not 661 00:40:25,320 --> 00:40:27,960 Speaker 1: getting a good night's sleep. Don't let that become an 662 00:40:28,000 --> 00:40:30,800 Speaker 1: anxiety for you. Don't let that become a point of fixation. 663 00:40:31,920 --> 00:40:34,080 Speaker 1: Your body will do what it needs to do naturally 664 00:40:34,280 --> 00:40:37,040 Speaker 1: unless you do have a sleep disorder. So if you 665 00:40:37,120 --> 00:40:40,920 Speaker 1: are consistently experiencing terrible sleep, you're waking up in the 666 00:40:40,920 --> 00:40:43,440 Speaker 1: middle of the night, that is your opportunity to go 667 00:40:43,480 --> 00:40:46,960 Speaker 1: and see a doctor. But eventually you will fall asleep. 668 00:40:47,800 --> 00:40:51,520 Speaker 1: Eventually your eyes will close, Eventually your brain will shut down. 669 00:40:52,160 --> 00:40:57,120 Speaker 1: We spoke about those experiments before, right, our bodies cannot 670 00:40:57,719 --> 00:40:59,919 Speaker 1: stay alert and functioning at all hours of the day. 671 00:41:00,040 --> 00:41:01,680 Speaker 1: So it's going to do what it needs to do 672 00:41:01,719 --> 00:41:06,640 Speaker 1: biologically and evolutionarily, and just like forward survival, and it 673 00:41:06,719 --> 00:41:09,720 Speaker 1: will make you fall asleep. There's no need to stress. 674 00:41:10,400 --> 00:41:13,279 Speaker 1: There's no need to stress. You're going to be okay this. 675 00:41:13,600 --> 00:41:17,520 Speaker 1: You cannot stay awake forever, I promise. I really hope 676 00:41:17,520 --> 00:41:20,040 Speaker 1: that you enjoyed this episode. It's a bit different, definitely. 677 00:41:20,040 --> 00:41:23,760 Speaker 1: It was science heavy, but we've never spoken about it before, 678 00:41:23,800 --> 00:41:25,880 Speaker 1: so I thought it deserved a spot on the podcast 679 00:41:25,920 --> 00:41:28,719 Speaker 1: feed if you want to come back and listen, If 680 00:41:28,719 --> 00:41:30,879 Speaker 1: you want to check out our episode on dreams, it's 681 00:41:30,880 --> 00:41:34,440 Speaker 1: literally the Psychology of Dreams by the Psychology of your twenties. 682 00:41:34,719 --> 00:41:37,680 Speaker 1: It's a great companion episode to this one, again, one 683 00:41:37,719 --> 00:41:41,000 Speaker 1: of my favorite episodes that we've ever done. Make sure 684 00:41:41,000 --> 00:41:43,279 Speaker 1: that you share this with someone who you think might 685 00:41:43,640 --> 00:41:46,160 Speaker 1: need it. We all have that friend who's up till 686 00:41:46,200 --> 00:41:49,520 Speaker 1: three am and then is up again at seven am. 687 00:41:49,920 --> 00:41:52,520 Speaker 1: Don't shame them, but maybe give them a little nudge 688 00:41:52,800 --> 00:41:56,560 Speaker 1: in the Sleepiness Direction. If you want to see more 689 00:41:56,680 --> 00:41:59,160 Speaker 1: behind the scenes, you want to follow along with the 690 00:41:59,200 --> 00:42:02,840 Speaker 1: podcast along with me, you can follow us at that 691 00:42:02,920 --> 00:42:06,680 Speaker 1: Psychology podcast. You can also send episodes suggestions over there. 692 00:42:06,760 --> 00:42:08,799 Speaker 1: We read every single one even if we can't get 693 00:42:08,840 --> 00:42:12,239 Speaker 1: back to you, and we definitely take on board your suggestions. 694 00:42:12,320 --> 00:42:15,200 Speaker 1: I love seeing our community grow over there, so get 695 00:42:15,239 --> 00:42:17,440 Speaker 1: in touch, say hi, We would love to see you. 696 00:42:18,120 --> 00:42:21,320 Speaker 1: Make sure you're following along on Spotify or Apple podcasts 697 00:42:21,320 --> 00:42:23,600 Speaker 1: wherever you are listening right now, and give us a 698 00:42:23,600 --> 00:42:25,760 Speaker 1: five star review if you're feeling it, if you're feeling 699 00:42:25,880 --> 00:42:30,000 Speaker 1: especially generous. All right, we're going to head off, but 700 00:42:30,080 --> 00:42:33,920 Speaker 1: until next time, sleep tight and be kind and gentle 701 00:42:33,960 --> 00:42:38,319 Speaker 1: with yourselves.