1 00:00:00,120 --> 00:00:02,400 Speaker 1: Sleep is not going to be perfect every night. The 2 00:00:02,520 --> 00:00:05,520 Speaker 1: name of the game is that you kind of fine 3 00:00:05,600 --> 00:00:09,200 Speaker 1: tune your set of tools and strategies that will get 4 00:00:09,280 --> 00:00:10,559 Speaker 1: you to a better night's sleep. 5 00:00:25,079 --> 00:00:28,440 Speaker 2: Hey, everybody, Emily A body here. You are listening to 6 00:00:28,680 --> 00:00:32,080 Speaker 2: another installment of Hurdle Moment from Hurdle. 7 00:00:32,120 --> 00:00:33,720 Speaker 3: A wellness focused podcast. 8 00:00:33,840 --> 00:00:37,320 Speaker 2: Reconnect with everyone from your favorite athletes to top experts 9 00:00:37,320 --> 00:00:41,680 Speaker 2: and industry CEOs about their highest highs, toughest moments, and 10 00:00:42,040 --> 00:00:45,120 Speaker 2: everything in between. We all go through hurdles in life, 11 00:00:45,200 --> 00:00:48,680 Speaker 2: and my goal through these discussions is to empower you 12 00:00:49,040 --> 00:00:52,479 Speaker 2: to better navigate yours and move with intention so that 13 00:00:52,520 --> 00:00:55,880 Speaker 2: you can stride towards your own big potential and of course, 14 00:00:56,400 --> 00:00:58,880 Speaker 2: have some fun along the way. 15 00:00:59,480 --> 00:01:02,279 Speaker 3: For today's please Conversation, a. 16 00:01:01,960 --> 00:01:06,840 Speaker 2: Long requested episode, I am chatting about all things sleep 17 00:01:07,319 --> 00:01:11,920 Speaker 2: with doctor Rebecca Robbins. She is an instructor in medicine 18 00:01:11,920 --> 00:01:15,440 Speaker 2: at Harvard Medical School and an associate scientist at the 19 00:01:15,480 --> 00:01:20,479 Speaker 2: Brigham and Women's Hospital. She's also recently collaborated with Sinesta 20 00:01:20,520 --> 00:01:25,640 Speaker 2: Hotels on a new package that includes various offerings across 21 00:01:25,720 --> 00:01:31,080 Speaker 2: their properties this month and beyond for better sleep. Especially important, 22 00:01:31,440 --> 00:01:33,600 Speaker 2: I can't stress this enough. As I'm on my fifth 23 00:01:33,640 --> 00:01:38,720 Speaker 2: evening away from home while traveling for today's episode, doctor 24 00:01:38,800 --> 00:01:42,479 Speaker 2: Robbins and I are talking about all things sleep, how 25 00:01:42,520 --> 00:01:45,959 Speaker 2: to get better sleep, the variables that you can control 26 00:01:46,280 --> 00:01:51,840 Speaker 2: to make your should I even better, increasing the quality. 27 00:01:51,880 --> 00:01:55,560 Speaker 2: Plus we're talking about quality verse quantity, what may be 28 00:01:56,160 --> 00:02:01,000 Speaker 2: more important, and why better sleep is truly critical for 29 00:02:01,120 --> 00:02:04,280 Speaker 2: your overall health and well being. Trust me, this is 30 00:02:04,320 --> 00:02:06,640 Speaker 2: an episode you don't want to miss out on. I'm 31 00:02:06,680 --> 00:02:11,600 Speaker 2: so grateful for Doctor Robbin's expertise in this area. I 32 00:02:11,639 --> 00:02:14,560 Speaker 2: know that as soon as I started prioritizing my sleep, 33 00:02:14,880 --> 00:02:17,960 Speaker 2: I feel that so many things about my overall health 34 00:02:17,960 --> 00:02:22,520 Speaker 2: and wellness routine dramatically changed for the better. These days, 35 00:02:22,680 --> 00:02:26,040 Speaker 2: my sleep sweet spot is over eight hours. I am 36 00:02:26,160 --> 00:02:30,080 Speaker 2: again prioritizing it in so many ways at this point 37 00:02:30,120 --> 00:02:33,320 Speaker 2: in time, and I could not be better for it. 38 00:02:33,520 --> 00:02:36,280 Speaker 2: So to reiterate, this week's episode is going. 39 00:02:36,280 --> 00:02:38,320 Speaker 3: To help you do the same. 40 00:02:38,760 --> 00:02:41,480 Speaker 2: So everyone I saw up in Boston over the past 41 00:02:41,520 --> 00:02:45,679 Speaker 2: seven days, I'm so grateful for the opportunity to connect irl. 42 00:02:46,200 --> 00:02:48,680 Speaker 2: I am thankfully as you were listening to this headed 43 00:02:48,720 --> 00:02:53,200 Speaker 2: back to Brooklyn, and man, what a week it was. 44 00:02:53,639 --> 00:02:56,480 Speaker 2: Make sure you're following along with Hurdle over on social media. 45 00:02:56,520 --> 00:02:57,520 Speaker 3: It's at hurdle Podcast. 46 00:02:57,639 --> 00:03:00,760 Speaker 2: I am over at Emily a Body and with that, 47 00:03:01,320 --> 00:03:20,880 Speaker 2: let's get to it. Let's get to hurdling. Today, I 48 00:03:20,919 --> 00:03:24,200 Speaker 2: am sitting down with doctor Rebecca Robbins. She's an instructor 49 00:03:24,240 --> 00:03:27,560 Speaker 2: in medicine at Harvard Medical School and also an associate 50 00:03:27,600 --> 00:03:28,639 Speaker 2: scientist at the. 51 00:03:28,639 --> 00:03:31,440 Speaker 3: Brigham and Women's Hospital. How are you doing today? 52 00:03:32,200 --> 00:03:33,840 Speaker 4: Hi, it's great to see you doing well. 53 00:03:33,840 --> 00:03:34,160 Speaker 1: How are you? 54 00:03:34,680 --> 00:03:37,400 Speaker 2: I'm so good. Honestly, it's been a minute since I've 55 00:03:37,400 --> 00:03:40,280 Speaker 2: had someone onto the show to talk about sleep, and 56 00:03:40,520 --> 00:03:45,640 Speaker 2: as we know, sleep literally impacts absolutely everything we do. 57 00:03:46,040 --> 00:03:48,360 Speaker 2: So I'm a little giddy about the opportunity to sit 58 00:03:48,400 --> 00:03:49,120 Speaker 2: down with you today. 59 00:03:50,040 --> 00:03:52,360 Speaker 4: It's my pleasure to be here. Thank you for inviting me. 60 00:03:53,120 --> 00:03:57,280 Speaker 2: Now I've got to ask, as someone who specializes in sleep, 61 00:03:57,680 --> 00:04:01,320 Speaker 2: do you feel any more or life frustrated when you 62 00:04:01,400 --> 00:04:02,480 Speaker 2: don't get good sleep? 63 00:04:03,360 --> 00:04:04,240 Speaker 4: That's a great question. 64 00:04:04,320 --> 00:04:06,360 Speaker 1: I think one of the key things about sleep is 65 00:04:06,400 --> 00:04:08,920 Speaker 1: that it's not going to be perfect every night. I 66 00:04:08,960 --> 00:04:10,880 Speaker 1: think that's a hard concept for a lot of us 67 00:04:10,960 --> 00:04:13,760 Speaker 1: to come to grips with, because, especially if you're a 68 00:04:13,800 --> 00:04:17,239 Speaker 1: little bit type a or perfectionist in nature, you seek 69 00:04:17,240 --> 00:04:19,719 Speaker 1: perfection in every aspect of your life. And then I think, 70 00:04:19,839 --> 00:04:22,560 Speaker 1: you know, you have a really rich community and following 71 00:04:22,720 --> 00:04:24,800 Speaker 1: of people that are really health conscious, and you know, 72 00:04:24,839 --> 00:04:26,520 Speaker 1: fitness conscious and. 73 00:04:26,760 --> 00:04:29,159 Speaker 4: Sleep is a little bit of a different health behavior. 74 00:04:29,360 --> 00:04:33,960 Speaker 1: If you think about exercise, you have an exercise routine, 75 00:04:34,240 --> 00:04:37,120 Speaker 1: you have the right clothes, you have the gym, or 76 00:04:37,160 --> 00:04:39,880 Speaker 1: you're planning to run outside, and if you have motivation, 77 00:04:40,600 --> 00:04:44,400 Speaker 1: you can barring disability, barring you know, major barriers, you 78 00:04:44,400 --> 00:04:47,760 Speaker 1: can go out and do the exercise. But when it 79 00:04:47,760 --> 00:04:50,520 Speaker 1: comes to sleep, what's so interesting is often we can 80 00:04:50,560 --> 00:04:53,039 Speaker 1: set ourselves up for success. We can have all the 81 00:04:53,120 --> 00:04:57,280 Speaker 1: gear we can, you know, go crawl into the covers 82 00:04:57,320 --> 00:05:00,359 Speaker 1: around our bedtime, but then suddenly your mind is just 83 00:05:00,640 --> 00:05:03,120 Speaker 1: going a million miles a minute. Because the truth is 84 00:05:03,160 --> 00:05:06,479 Speaker 1: sleep is in many ways out of our control. We 85 00:05:06,520 --> 00:05:10,360 Speaker 1: really set ourselves up for success, but it's a consequence 86 00:05:10,400 --> 00:05:13,360 Speaker 1: of you know, sleep is really intimately tied to everything 87 00:05:13,400 --> 00:05:16,200 Speaker 1: that happens in our daily lives, and our daily lives 88 00:05:16,200 --> 00:05:18,320 Speaker 1: are more stressful than ever. There's a lot going on 89 00:05:18,360 --> 00:05:21,839 Speaker 1: in the world around us, and it's absolutely normal and fine. 90 00:05:21,920 --> 00:05:24,720 Speaker 1: For sometimes the stressful events in our lives, whether that's 91 00:05:24,760 --> 00:05:28,760 Speaker 1: professional things or personal things, or the world events to 92 00:05:28,839 --> 00:05:31,760 Speaker 1: kind of limit our ability to either fall asleep in 93 00:05:31,800 --> 00:05:34,960 Speaker 1: a reasonable amount of time or maybe introduce a risk 94 00:05:35,040 --> 00:05:37,599 Speaker 1: of maybe waking up and struggling a little bit to 95 00:05:37,640 --> 00:05:40,719 Speaker 1: fall back asleep. The good news is there are so 96 00:05:40,880 --> 00:05:45,440 Speaker 1: many behavioral strategies that when those issues rear their ugly head, 97 00:05:45,640 --> 00:05:48,600 Speaker 1: you can just, you know, double down on to increase 98 00:05:48,640 --> 00:05:50,560 Speaker 1: again your chance at a good night's rest. 99 00:05:51,440 --> 00:05:53,600 Speaker 2: Look at you dancing around the question here, I am 100 00:05:53,720 --> 00:05:56,360 Speaker 2: asking you how it feels for you if you don't 101 00:05:56,400 --> 00:05:56,960 Speaker 2: get a good. 102 00:05:56,880 --> 00:06:00,000 Speaker 1: Night all right, lovely, let me tell you last night 103 00:06:00,120 --> 00:06:02,960 Speaker 1: I was working too late, you know, was an up 104 00:06:02,960 --> 00:06:04,200 Speaker 1: an hour past my bedtime. 105 00:06:05,040 --> 00:06:07,320 Speaker 4: I'm a scientist. I love what I do, and I 106 00:06:07,360 --> 00:06:08,080 Speaker 4: can't help but. 107 00:06:08,040 --> 00:06:11,080 Speaker 1: Sometimes start analyzing a data set and then time flies 108 00:06:11,160 --> 00:06:12,960 Speaker 1: and I'm doing all the worse things. Right, I'm in 109 00:06:12,960 --> 00:06:16,520 Speaker 1: front of my computer, I'm using my brain. There's a screen, 110 00:06:16,920 --> 00:06:18,880 Speaker 1: and of course I crawl into the covers an hour 111 00:06:18,960 --> 00:06:21,360 Speaker 1: past my bedtime, toss and turn a little bit. Because 112 00:06:21,400 --> 00:06:24,600 Speaker 1: small changes to our sleep can again increase our risk 113 00:06:24,640 --> 00:06:28,200 Speaker 1: of difficulties. Because sleep is all about routine so here 114 00:06:28,200 --> 00:06:30,200 Speaker 1: I am, as a sleep scientist. 115 00:06:29,800 --> 00:06:33,480 Speaker 4: Throwing you know, myself completely out of whack. And did 116 00:06:33,520 --> 00:06:34,839 Speaker 4: I feel great this morning? No? 117 00:06:35,160 --> 00:06:37,040 Speaker 1: You know, I got up and I checked my sleep 118 00:06:37,080 --> 00:06:38,760 Speaker 1: tracker and I got about seven hours of sleep. But 119 00:06:38,800 --> 00:06:41,359 Speaker 1: I'm someone that needs closer to eight. So I was 120 00:06:41,480 --> 00:06:45,279 Speaker 1: definitely struggling today. But again it's all about awareness and 121 00:06:45,320 --> 00:06:47,440 Speaker 1: then try to get back on track. 122 00:06:47,800 --> 00:06:50,000 Speaker 3: I've got to ask you what sleep tracker you're using. 123 00:06:51,040 --> 00:06:53,240 Speaker 4: I'm wearing an our ring right now. 124 00:06:53,400 --> 00:06:56,839 Speaker 1: There are there's a huge interest in sleep tracking, which 125 00:06:56,880 --> 00:06:59,840 Speaker 1: is really exciting to see and we think it can 126 00:06:59,880 --> 00:07:02,080 Speaker 1: be really part of a healthy, you know, sleep routine. 127 00:07:02,480 --> 00:07:05,560 Speaker 1: But you know, SEP trackers ever stress you out. There 128 00:07:05,600 --> 00:07:08,000 Speaker 1: are some people that you know, get the data and 129 00:07:08,000 --> 00:07:08,960 Speaker 1: that's stressful to them. 130 00:07:09,080 --> 00:07:11,760 Speaker 4: And so that's over the case. You can always always 131 00:07:11,800 --> 00:07:12,280 Speaker 4: take a break. 132 00:07:12,720 --> 00:07:13,000 Speaker 3: Yeah. 133 00:07:13,040 --> 00:07:15,560 Speaker 2: I wrote an article, I think it was last year 134 00:07:15,880 --> 00:07:19,200 Speaker 2: about what they called to be the Noseebo effect for 135 00:07:19,480 --> 00:07:22,960 Speaker 2: GQ and how a lot of people actually feel. 136 00:07:22,680 --> 00:07:25,720 Speaker 3: Like these wearables really stress them out. Now I'm off 137 00:07:25,760 --> 00:07:27,760 Speaker 3: the camp. You're wearing an or ring right now. I'm 138 00:07:27,760 --> 00:07:28,120 Speaker 3: wearing a. 139 00:07:28,120 --> 00:07:33,480 Speaker 2: Wop For me, I feel as though this wearable makes 140 00:07:33,520 --> 00:07:36,880 Speaker 2: me more cognizant of the good for me habits, and 141 00:07:37,040 --> 00:07:39,400 Speaker 2: it's kind of like a big brother that enforces them. 142 00:07:39,440 --> 00:07:42,360 Speaker 2: But it's really understandable that some people may see something 143 00:07:42,400 --> 00:07:44,680 Speaker 2: like that, may see all this data maybe a little 144 00:07:44,680 --> 00:07:46,440 Speaker 2: bit more than they feel as though they need, and 145 00:07:46,520 --> 00:07:48,200 Speaker 2: it just feels super overwhelming. 146 00:07:48,720 --> 00:07:51,640 Speaker 1: Totally totally, but like to your point, you know, it's 147 00:07:51,760 --> 00:07:54,760 Speaker 1: just a great input. If it's useful to you, use it, 148 00:07:54,840 --> 00:07:59,720 Speaker 1: run with it, and hopefully it could motivate some It's 149 00:07:59,800 --> 00:08:02,440 Speaker 1: really all about the reflection when you wake up and 150 00:08:02,440 --> 00:08:05,280 Speaker 1: maybe see a bad number on your tracker. So the 151 00:08:05,320 --> 00:08:07,120 Speaker 1: goal is to kind of see that, like, oh, what 152 00:08:07,120 --> 00:08:09,120 Speaker 1: did I do yesterday? And think of yourself as this 153 00:08:09,160 --> 00:08:12,360 Speaker 1: little mini experiment and of one, what did I do 154 00:08:12,480 --> 00:08:17,240 Speaker 1: yesterday that might have hindered my sleep last night, and 155 00:08:17,280 --> 00:08:20,920 Speaker 1: then trying to tweak things. 156 00:08:20,640 --> 00:08:21,200 Speaker 4: For the next night. 157 00:08:21,800 --> 00:08:23,680 Speaker 2: Yeah, as I sit here having a sip of diet 158 00:08:23,720 --> 00:08:26,440 Speaker 2: coke and then immediately thinking about the caffeine intake and 159 00:08:26,520 --> 00:08:29,320 Speaker 2: when I should stop in taking caffeine, all these things, 160 00:08:29,320 --> 00:08:34,000 Speaker 2: as you said, can be really can definitely impact our sleep. 161 00:08:34,080 --> 00:08:36,640 Speaker 2: Now let's start first and foremost, I know you talked 162 00:08:36,640 --> 00:08:38,040 Speaker 2: about a lot of the things that we can do 163 00:08:38,120 --> 00:08:40,040 Speaker 2: for better sleep, and trust me, we will get there. 164 00:08:40,400 --> 00:08:44,200 Speaker 2: But how much sleep does someone actually need? 165 00:08:45,040 --> 00:08:48,360 Speaker 1: The recommendation for adults is somewhere between seven and nine 166 00:08:48,440 --> 00:08:52,120 Speaker 1: hours of sleep. Now, we all differ along that spectrum. 167 00:08:52,120 --> 00:08:55,560 Speaker 1: I mentioned I'm personally around the eight hours eight hour mark. 168 00:08:55,640 --> 00:08:56,600 Speaker 4: Some people do really. 169 00:08:56,400 --> 00:08:59,440 Speaker 1: Well on seven and some people truly need closer to nine. 170 00:08:59,720 --> 00:09:02,319 Speaker 1: So thinking about where trying to find wherever you are 171 00:09:02,320 --> 00:09:04,880 Speaker 1: in that spectrum. Some of us are you know, the 172 00:09:04,920 --> 00:09:07,520 Speaker 1: lucky ones that are you know, meeting our sleep need 173 00:09:07,559 --> 00:09:10,640 Speaker 1: and doing all the things right. But if you're sensing 174 00:09:10,679 --> 00:09:12,400 Speaker 1: that you're a little bit far from your mark, and 175 00:09:12,400 --> 00:09:13,920 Speaker 1: one of the good reasons are the good ways to 176 00:09:14,000 --> 00:09:16,720 Speaker 1: figure out if you are away from where you want 177 00:09:16,720 --> 00:09:18,680 Speaker 1: to be is how do you feel? 178 00:09:18,960 --> 00:09:19,880 Speaker 4: First when you wake up? 179 00:09:19,920 --> 00:09:21,360 Speaker 1: Do you feel like you need more sleep and you 180 00:09:21,360 --> 00:09:23,640 Speaker 1: want to hit this snooze bar? The second question is 181 00:09:23,640 --> 00:09:25,280 Speaker 1: how do you feel in the afternoon do you feel 182 00:09:25,280 --> 00:09:27,880 Speaker 1: like you're dragging? Those could be two sides that you 183 00:09:27,960 --> 00:09:30,680 Speaker 1: might do well with a little bit more sleep in 184 00:09:30,760 --> 00:09:32,679 Speaker 1: your bank account in a kind of on a day 185 00:09:32,720 --> 00:09:35,439 Speaker 1: to day basis, And the best way to start that 186 00:09:35,559 --> 00:09:36,160 Speaker 1: change is. 187 00:09:36,160 --> 00:09:40,160 Speaker 4: To tonight add fifteen minutes to your overall sleep routine. 188 00:09:40,160 --> 00:09:43,280 Speaker 1: Simply just start the process to power down about fifteen 189 00:09:43,280 --> 00:09:46,080 Speaker 1: minutes earlier than typically than you typically do. So if 190 00:09:46,080 --> 00:09:48,880 Speaker 1: you generally start to fall asleep around eleven o'clock tonight, 191 00:09:49,000 --> 00:09:52,560 Speaker 1: just try that process around eleven o'clock maybe, and building 192 00:09:52,640 --> 00:09:55,840 Speaker 1: lots of time and buffer to kind of ease yourself 193 00:09:55,880 --> 00:09:59,600 Speaker 1: into sleep, and keep moving your bed your bedtime about 194 00:09:59,600 --> 00:10:02,360 Speaker 1: fifteen minutes earlier, and then just start to notice how 195 00:10:02,360 --> 00:10:04,880 Speaker 1: you feel in the afternoon. Do you feel well rested, 196 00:10:05,480 --> 00:10:08,080 Speaker 1: ready to take on the day, and those two key 197 00:10:08,559 --> 00:10:10,640 Speaker 1: points when you wake up and then in the afternoon, 198 00:10:11,120 --> 00:10:13,400 Speaker 1: and then if you do feel like you can power 199 00:10:13,440 --> 00:10:16,120 Speaker 1: through and you know, maybe not rely on caffeine, then 200 00:10:16,200 --> 00:10:19,280 Speaker 1: you could have hit your mark and do your best 201 00:10:19,320 --> 00:10:21,080 Speaker 1: to keep that night in and night out. 202 00:10:21,720 --> 00:10:26,640 Speaker 2: I really appreciate that suggestion of scooting the bedtime fifteen minutes. 203 00:10:26,679 --> 00:10:31,080 Speaker 2: It feels like a smart goal right in that you're 204 00:10:31,280 --> 00:10:36,320 Speaker 2: creating some sort of a shift without saying, okay, I 205 00:10:36,440 --> 00:10:38,040 Speaker 2: need to make a drastic change. 206 00:10:38,080 --> 00:10:40,440 Speaker 3: You may know that you ultimately. 207 00:10:40,280 --> 00:10:42,439 Speaker 2: Want to get to bed about an hour or an 208 00:10:42,440 --> 00:10:44,840 Speaker 2: hour and a half earlier than you have been. 209 00:10:45,280 --> 00:10:50,480 Speaker 3: However, these fifteen minute increments seem a lot more doable 210 00:10:50,720 --> 00:10:53,880 Speaker 3: and hence will help you stick with this new routine. 211 00:10:54,240 --> 00:10:58,959 Speaker 1: Definitely small, small goals, because then it just makes you know, 212 00:10:59,040 --> 00:11:01,160 Speaker 1: breaks down the change to be more palatable. 213 00:11:01,200 --> 00:11:01,959 Speaker 4: So I totally. 214 00:11:01,679 --> 00:11:05,480 Speaker 2: Agree for someone who then knows that they're not getting 215 00:11:05,800 --> 00:11:09,280 Speaker 2: enough sleep. What's actually happening to the body when you're 216 00:11:09,280 --> 00:11:12,680 Speaker 2: not getting enough sleep, well, a couple of things. 217 00:11:13,880 --> 00:11:17,320 Speaker 1: When we're not meeting our sleep need and duration is 218 00:11:17,320 --> 00:11:20,040 Speaker 1: one part of a healthy sleep routine, just getting enough sleep, 219 00:11:20,640 --> 00:11:23,240 Speaker 1: there could be other things going wrong, and also, you know, 220 00:11:23,280 --> 00:11:25,960 Speaker 1: waking up and not feeling restored, or having kind of 221 00:11:26,280 --> 00:11:29,920 Speaker 1: mistimed sleep if you're keeping a different sleep schedule from 222 00:11:29,920 --> 00:11:31,800 Speaker 1: one day to the next. All those things can kind 223 00:11:31,800 --> 00:11:37,079 Speaker 1: of culminate unfortunately in adverse health outcomes. And in thinking 224 00:11:37,120 --> 00:11:39,200 Speaker 1: of kind of the impacts in a couple buckets, the 225 00:11:39,280 --> 00:11:41,400 Speaker 1: first is we just could probably all agree that we 226 00:11:41,440 --> 00:11:43,760 Speaker 1: feel a little bit groggy, we suffer from what we 227 00:11:43,800 --> 00:11:47,720 Speaker 1: call brain fog or less productive, We are less. 228 00:11:47,520 --> 00:11:49,760 Speaker 4: Creative, creative problem solvers. 229 00:11:49,800 --> 00:11:52,840 Speaker 1: We're less likely to come up with you know, Eureka 230 00:11:52,960 --> 00:11:56,320 Speaker 1: type ideas and thoughts you know, at work, at home, 231 00:11:56,360 --> 00:11:59,160 Speaker 1: et cetera. Now, the next bucket is in kind of 232 00:11:59,160 --> 00:12:02,720 Speaker 1: the mental health cat So when we're not getting enough sleep, 233 00:12:02,720 --> 00:12:05,160 Speaker 1: we're falling short of our kind of healthy sleep goals, 234 00:12:05,720 --> 00:12:08,520 Speaker 1: we wake up and we're less able to do something 235 00:12:08,520 --> 00:12:11,800 Speaker 1: called perspective taking, where we can maybe take stressful events 236 00:12:11,880 --> 00:12:14,320 Speaker 1: and really put them into context and not have them 237 00:12:14,640 --> 00:12:18,080 Speaker 1: impact us as much. And so without that ability, we're 238 00:12:18,080 --> 00:12:21,760 Speaker 1: more prone to negative affect and then feelings of depression 239 00:12:21,880 --> 00:12:25,440 Speaker 1: and anxiety that then can start to snowball and really 240 00:12:25,640 --> 00:12:30,600 Speaker 1: become concerning actual kind of mental health concerns in the 241 00:12:30,640 --> 00:12:35,000 Speaker 1: longer term. The next bucket is our heart health. During sleep, 242 00:12:35,280 --> 00:12:38,920 Speaker 1: our heart rate, our blood pressure drops to its lowest 243 00:12:38,920 --> 00:12:41,320 Speaker 1: point in the typical twenty four hour day, and that 244 00:12:41,520 --> 00:12:44,360 Speaker 1: dipping at night is vitally important for us to wake 245 00:12:44,480 --> 00:12:47,679 Speaker 1: up that allows us to maintain healthy blood pressure. So 246 00:12:47,800 --> 00:12:49,920 Speaker 1: if we're not getting enough sleep and we're just reducing 247 00:12:49,960 --> 00:12:52,680 Speaker 1: the time we're spending sleeping, we're also reducing that time 248 00:12:53,000 --> 00:12:56,360 Speaker 1: that we're able to go into that amazing dipping of 249 00:12:56,440 --> 00:12:59,200 Speaker 1: our blood pressure, and so again without that, we wake 250 00:12:59,280 --> 00:13:01,880 Speaker 1: up and we're at greater risk for high blood pressure 251 00:13:02,000 --> 00:13:06,440 Speaker 1: and then ultimately heart health concerns. Now, the other really 252 00:13:06,480 --> 00:13:09,360 Speaker 1: interesting and exciting area of sleep. Research is starting to 253 00:13:09,400 --> 00:13:13,520 Speaker 1: uncover brain health benefits, not only that feeling of brain 254 00:13:13,520 --> 00:13:15,640 Speaker 1: fog in the shorter term that we talked about, but 255 00:13:15,800 --> 00:13:18,480 Speaker 1: believe it or not, our sleep night in and night 256 00:13:18,520 --> 00:13:22,719 Speaker 1: out might actually studies are starting to uncover allow us 257 00:13:22,760 --> 00:13:27,000 Speaker 1: to maintain brain health tomorrow and well into the future. 258 00:13:27,720 --> 00:13:31,400 Speaker 1: Research has shown that during sleep there is an increased 259 00:13:31,559 --> 00:13:34,720 Speaker 1: removal of dangerous neural toxins in the brain, and that 260 00:13:34,800 --> 00:13:37,760 Speaker 1: happens at an accelerated rate when we're sleeping compared to 261 00:13:37,800 --> 00:13:41,640 Speaker 1: when we're awake, and so our sleep, we believe plays 262 00:13:41,640 --> 00:13:45,200 Speaker 1: this night by night role in allowing our brain to 263 00:13:45,280 --> 00:13:48,960 Speaker 1: cleanse itself of some of these toxic particles that, if 264 00:13:49,000 --> 00:13:53,360 Speaker 1: allowed to accumulate, can result in Alzheimer's disease and dementia 265 00:13:53,400 --> 00:13:57,760 Speaker 1: in the longer term. So a short term long term consequences, 266 00:13:58,280 --> 00:14:01,880 Speaker 1: but it is important to know that again, sleep is 267 00:14:01,920 --> 00:14:04,120 Speaker 1: not going to be perfect every night. The name of 268 00:14:04,160 --> 00:14:07,520 Speaker 1: the game is that you kind of fine tune your 269 00:14:07,640 --> 00:14:10,960 Speaker 1: set of tools and strategies that will get you to 270 00:14:11,040 --> 00:14:11,920 Speaker 1: a better night's sleep. 271 00:14:12,360 --> 00:14:14,640 Speaker 2: Right And I know that I had someone on the 272 00:14:14,679 --> 00:14:17,800 Speaker 2: show not super long ago, and they talked about this 273 00:14:17,920 --> 00:14:21,960 Speaker 2: glymphatic system, right, and so the importance of sleep to 274 00:14:22,440 --> 00:14:25,040 Speaker 2: help the body do what it wants to do, clear 275 00:14:25,080 --> 00:14:27,720 Speaker 2: out that extra waste. It's kind of like a computer, 276 00:14:27,880 --> 00:14:29,560 Speaker 2: you know, every so often you've got to back up 277 00:14:29,600 --> 00:14:31,920 Speaker 2: your hard drive. In that way, your computer is going 278 00:14:31,960 --> 00:14:34,280 Speaker 2: to just function better. It kind of cleans things up. 279 00:14:34,600 --> 00:14:37,760 Speaker 2: So that's what's happening when we're getting that adequate sleep exactly. 280 00:14:37,920 --> 00:14:40,360 Speaker 1: And glymphatic is a term and I'm yes, that's the 281 00:14:40,400 --> 00:14:43,240 Speaker 1: technical term for this area of the research. And what 282 00:14:43,320 --> 00:14:45,560 Speaker 1: that's referring to is we have the lymphatic system in 283 00:14:45,600 --> 00:14:49,560 Speaker 1: our body comprised of tissue and vessel that remove toxic particles. 284 00:14:49,600 --> 00:14:50,480 Speaker 4: But there are no. 285 00:14:50,480 --> 00:14:52,920 Speaker 1: Lymphatic tissue or vessel in the brain, and so that 286 00:14:53,000 --> 00:14:55,240 Speaker 1: led us for many years to wonder how the brain 287 00:14:55,320 --> 00:14:58,480 Speaker 1: removes these toxic particles. So what's happening in the brain 288 00:14:58,560 --> 00:15:01,520 Speaker 1: is that the glial cells are banding over the course 289 00:15:01,560 --> 00:15:04,320 Speaker 1: of our sleep at a greater rate than during wakefulness, 290 00:15:04,400 --> 00:15:07,800 Speaker 1: and so that expansion of the glial cells allows for 291 00:15:07,840 --> 00:15:11,560 Speaker 1: this accelerated removal of toxic particles. So glial cells expanding 292 00:15:11,720 --> 00:15:16,600 Speaker 1: lymphatic system like activity is why we refer to that 293 00:15:16,640 --> 00:15:19,800 Speaker 1: area of the literature as the glymphatic system and hypothesis 294 00:15:19,800 --> 00:15:20,440 Speaker 1: about sleep. 295 00:15:21,200 --> 00:15:23,480 Speaker 2: So what would you then say are some of the 296 00:15:23,520 --> 00:15:26,680 Speaker 2: biggest warning signs of sleep deprivation. 297 00:15:28,160 --> 00:15:32,160 Speaker 1: The biggest signs are probably how you feel. I think 298 00:15:32,240 --> 00:15:34,480 Speaker 1: we sometimes forget that, you know, it's kind of an 299 00:15:34,480 --> 00:15:36,560 Speaker 1: old school thing, but really how you feel in the 300 00:15:36,600 --> 00:15:39,280 Speaker 1: morning after you wake up and in the afternoon. So 301 00:15:39,520 --> 00:15:44,320 Speaker 1: if you're really dragging, reaching for caffeine, fighting to stay alert, 302 00:15:44,400 --> 00:15:46,680 Speaker 1: and god forbid, not behind the wheel of a car, 303 00:15:46,720 --> 00:15:50,120 Speaker 1: because of course that's where the stakes are really high. 304 00:15:50,280 --> 00:15:52,960 Speaker 1: So lower alertness in the shorter term, but then in 305 00:15:53,000 --> 00:15:55,560 Speaker 1: the longer term it's the mental health concerns that we 306 00:15:55,600 --> 00:16:01,080 Speaker 1: talked about, the heart health concerns, so your physical health suffers, 307 00:16:01,120 --> 00:16:04,120 Speaker 1: and then your brain health also is what our research 308 00:16:04,200 --> 00:16:06,920 Speaker 1: is starting to show. So the stakes are are pretty 309 00:16:06,960 --> 00:16:08,080 Speaker 1: high when you think about it. 310 00:16:08,360 --> 00:16:12,840 Speaker 2: And oftentimes those that experience sleep deporation, like myself, maybe 311 00:16:12,880 --> 00:16:15,160 Speaker 2: on the go a lot, maybe traveling a lot, maybe 312 00:16:15,240 --> 00:16:18,760 Speaker 2: navigating the effects of jet lag. Do you have anything 313 00:16:18,800 --> 00:16:22,760 Speaker 2: to offer to those individuals who are constantly hopping time 314 00:16:22,880 --> 00:16:25,880 Speaker 2: zones to kind of give themselves an upper hand on 315 00:16:26,280 --> 00:16:28,680 Speaker 2: a sometimes out of their control situation. 316 00:16:29,560 --> 00:16:30,240 Speaker 4: Great question. 317 00:16:30,480 --> 00:16:33,400 Speaker 1: Now when it comes to jet lag, unfortunately there is 318 00:16:33,440 --> 00:16:40,880 Speaker 1: no cure. Refers to our ability, with amazing travel breakthroughs 319 00:16:40,880 --> 00:16:43,080 Speaker 1: and technology, ability to get on a plane and go 320 00:16:43,160 --> 00:16:46,920 Speaker 1: across multiple time zones, but our internal rhythms lag behind 321 00:16:47,040 --> 00:16:50,000 Speaker 1: is where we get this term. So essentially, in the 322 00:16:50,040 --> 00:16:52,680 Speaker 1: case of jet lag, there is no silver bullet. Our 323 00:16:52,840 --> 00:16:55,440 Speaker 1: sleep is in part governed by our circadian rhythm, our 324 00:16:55,520 --> 00:16:59,280 Speaker 1: internal biological clock, and that system does not move. 325 00:16:59,160 --> 00:16:59,720 Speaker 4: On a dime. 326 00:16:59,840 --> 00:17:02,480 Speaker 1: And so really, in a perfect world, we'd be taking 327 00:17:02,520 --> 00:17:04,840 Speaker 1: a week two weeks to adjust to our new time 328 00:17:04,960 --> 00:17:08,600 Speaker 1: zone to a point where we feel comfortable and able 329 00:17:08,640 --> 00:17:12,600 Speaker 1: to operate in that environment. I think my answer to 330 00:17:12,840 --> 00:17:15,000 Speaker 1: the question, and it's such a good one and impact 331 00:17:15,040 --> 00:17:18,000 Speaker 1: so many people, is kind of twofold. The first is 332 00:17:18,040 --> 00:17:20,400 Speaker 1: how long is your trip. If you're going for two 333 00:17:20,520 --> 00:17:23,840 Speaker 1: or three days, then it probably makes the most sense 334 00:17:23,920 --> 00:17:28,480 Speaker 1: for your internal biological clock and your sleep health to 335 00:17:28,840 --> 00:17:31,240 Speaker 1: probably just rip off the band aid, get to your destination, 336 00:17:31,440 --> 00:17:34,800 Speaker 1: try to schedule your meetings and your obligations and your 337 00:17:34,840 --> 00:17:37,000 Speaker 1: new time zone in a way that you can kind 338 00:17:37,000 --> 00:17:39,040 Speaker 1: of get by on your old time zone. And what 339 00:17:39,080 --> 00:17:41,840 Speaker 1: you might do is keep a kind of an analog 340 00:17:41,960 --> 00:17:44,240 Speaker 1: watch on your wrist and then you can have a 341 00:17:44,280 --> 00:17:47,600 Speaker 1: sense of when what time it is in your biological clock, 342 00:17:47,640 --> 00:17:49,080 Speaker 1: and that's of course going to be different than the 343 00:17:49,119 --> 00:17:51,840 Speaker 1: time on the wall at your new destination. So trying 344 00:17:51,880 --> 00:17:54,480 Speaker 1: to kind of still live within your old time zone 345 00:17:54,720 --> 00:17:58,360 Speaker 1: waking and following, you know, waking and sleeping and generally 346 00:17:58,560 --> 00:18:02,320 Speaker 1: that than those general parameters. But of course that can 347 00:18:02,359 --> 00:18:04,800 Speaker 1: be challenging for a lot of us. That you're flying 348 00:18:04,800 --> 00:18:06,679 Speaker 1: to Europe and you have an early morning meeting, of 349 00:18:06,680 --> 00:18:08,800 Speaker 1: course that's going to be very challenging because that'll be 350 00:18:08,800 --> 00:18:15,120 Speaker 1: five or six hours before or more your habitual wake time. 351 00:18:15,200 --> 00:18:17,119 Speaker 1: So in that case, you really want to work with 352 00:18:17,240 --> 00:18:20,240 Speaker 1: a couple things. Number One, natural blue light get outside 353 00:18:20,240 --> 00:18:23,679 Speaker 1: in the morning is the most important thing helping yourself 354 00:18:24,080 --> 00:18:27,000 Speaker 1: adjust this new time zone. If you can work out 355 00:18:27,200 --> 00:18:30,760 Speaker 1: coupling that with nice blue light exposure can be really 356 00:18:30,760 --> 00:18:33,240 Speaker 1: a home run to help us get some energy and 357 00:18:33,320 --> 00:18:37,359 Speaker 1: start to somewhat adjust quite rapidly. The other is going 358 00:18:37,400 --> 00:18:40,280 Speaker 1: to be making up for lost sleep. Strategically. Try to 359 00:18:40,560 --> 00:18:42,720 Speaker 1: make use of twenty minute naps that can give you 360 00:18:42,760 --> 00:18:45,560 Speaker 1: a tiny bit of energy about an hour or two. 361 00:18:45,560 --> 00:18:47,320 Speaker 4: If you're really sleep deprived. 362 00:18:47,040 --> 00:18:48,679 Speaker 1: A power and app will kind of give you that 363 00:18:48,720 --> 00:18:51,200 Speaker 1: tiny bit of a boost and really kind of help 364 00:18:51,240 --> 00:18:53,080 Speaker 1: you get through. But if you do have time for 365 00:18:53,359 --> 00:18:55,480 Speaker 1: a little bit more of like a siesta ninety minute 366 00:18:55,520 --> 00:18:59,199 Speaker 1: nap would be terrific if you're really exhausted. And then 367 00:18:59,240 --> 00:19:02,240 Speaker 1: other tips srategies are just as much light as you 368 00:19:02,280 --> 00:19:03,879 Speaker 1: can during the course of the day, and when you 369 00:19:03,880 --> 00:19:07,199 Speaker 1: can couple that with exercise, wonderful, And then be mindful 370 00:19:07,240 --> 00:19:09,880 Speaker 1: about what you're eating and drinking and when you're eating 371 00:19:09,960 --> 00:19:12,880 Speaker 1: and drinking in your new time zone, another suggestion can 372 00:19:13,000 --> 00:19:17,160 Speaker 1: be to seek out hotels that clearly make your rest 373 00:19:17,240 --> 00:19:21,040 Speaker 1: a priority. So that could include guestrooms that are designed 374 00:19:21,080 --> 00:19:25,080 Speaker 1: in accordance to the science of our sleep, or hotels 375 00:19:25,080 --> 00:19:28,800 Speaker 1: that provide ear plugs and imasks that can be a 376 00:19:28,880 --> 00:19:32,240 Speaker 1: lifeline for travelers from other time zones. 377 00:19:32,840 --> 00:19:36,440 Speaker 2: Yeah, and can I tell you that I purposefully seek 378 00:19:36,560 --> 00:19:40,240 Speaker 2: out reviews of travelers who talk about things like, oh, 379 00:19:40,240 --> 00:19:42,320 Speaker 2: the curtains were great, or I felt like the room 380 00:19:42,400 --> 00:19:44,960 Speaker 2: was very quiet, or the bed was really comfortable, or 381 00:19:45,160 --> 00:19:48,639 Speaker 2: et cetera, et cetera, because I know that sleep is 382 00:19:48,720 --> 00:19:51,199 Speaker 2: a priority for me, and so it doesn't surprise me 383 00:19:51,560 --> 00:19:55,040 Speaker 2: that we're hearing a lot more travelers these days look 384 00:19:55,240 --> 00:19:59,760 Speaker 2: out specific hotel brands who are prioritizing that aspect of 385 00:19:59,800 --> 00:20:00,760 Speaker 2: their overall stay. 386 00:20:01,200 --> 00:20:03,639 Speaker 1: I love that, Emily, That's just terrific, because, of course, 387 00:20:03,640 --> 00:20:06,520 Speaker 1: if you're not sleeping well when you're traveling, your trip 388 00:20:06,560 --> 00:20:08,919 Speaker 1: is going to suffer. Whether you're there for business or leisure, 389 00:20:08,960 --> 00:20:13,040 Speaker 1: you'll wake up roggy and not be able to retain 390 00:20:13,119 --> 00:20:15,600 Speaker 1: all of those amazing memories and really enjoy your trip 391 00:20:15,640 --> 00:20:16,200 Speaker 1: to the fullest. 392 00:20:16,520 --> 00:20:18,119 Speaker 2: I know, at the top of this you said that 393 00:20:18,160 --> 00:20:20,560 Speaker 2: there are a slew of tips that we can offer 394 00:20:20,640 --> 00:20:24,040 Speaker 2: the hurdlers when it comes to getting a better night's sleep, 395 00:20:24,280 --> 00:20:28,200 Speaker 2: keeping in mind here, of course quality over quantity. 396 00:20:28,240 --> 00:20:31,200 Speaker 3: Perhaps, So where do we even began, doctor Robbins. 397 00:20:31,240 --> 00:20:33,159 Speaker 1: So we've talked a lot about sleep duration, and that 398 00:20:33,280 --> 00:20:35,399 Speaker 1: is just one piece of the puzzle. Yes, we do 399 00:20:35,520 --> 00:20:38,080 Speaker 1: ideally want to be in a seven to nine hour range. 400 00:20:38,080 --> 00:20:40,240 Speaker 1: So if you're far from that range, do think about 401 00:20:40,280 --> 00:20:42,760 Speaker 1: ways to add a little bit more sleep to your 402 00:20:42,840 --> 00:20:46,200 Speaker 1: daily routine, maybe by pulling your bedtime about fifteen minutes 403 00:20:46,240 --> 00:20:49,119 Speaker 1: earlier and then another fifteen minutes and try that for 404 00:20:49,160 --> 00:20:51,920 Speaker 1: a couple days, adding thirty forty minutes to your sleep, 405 00:20:51,960 --> 00:20:54,359 Speaker 1: and just notice how you feel in the morning when 406 00:20:54,400 --> 00:20:57,440 Speaker 1: you wake up and in the afternoon. Now, just as 407 00:20:57,480 --> 00:21:00,919 Speaker 1: important as duration is the timing of our sleep and 408 00:21:01,040 --> 00:21:05,720 Speaker 1: consistent sleep schedules are absolutely vital. That gives our brains 409 00:21:05,960 --> 00:21:08,920 Speaker 1: really valuable input on when it should be tired and 410 00:21:08,960 --> 00:21:11,120 Speaker 1: when should we should be awake, and that it allows 411 00:21:11,480 --> 00:21:15,199 Speaker 1: the secretion of hormones that support those two states, and 412 00:21:15,280 --> 00:21:18,520 Speaker 1: so keeping our sleep times ideally the same and not 413 00:21:18,640 --> 00:21:21,399 Speaker 1: varying much more than one hour. So if you typically 414 00:21:21,440 --> 00:21:24,280 Speaker 1: fall asleep at eleven, then keep in mind that you 415 00:21:24,320 --> 00:21:26,520 Speaker 1: can push it to twelve if you're out late with 416 00:21:26,600 --> 00:21:29,080 Speaker 1: friends one night, but do try to be diligent and 417 00:21:29,119 --> 00:21:31,680 Speaker 1: get back into bed and back on your routine as 418 00:21:31,760 --> 00:21:34,800 Speaker 1: fast as possible. One of the biggest myths is that 419 00:21:34,880 --> 00:21:37,960 Speaker 1: sleeping in is a good part of a sleep routine. 420 00:21:38,640 --> 00:21:40,199 Speaker 1: I feel like as a society kind of look at 421 00:21:40,200 --> 00:21:42,800 Speaker 1: sleeping in is this luxurious thing, and so many people 422 00:21:42,800 --> 00:21:45,800 Speaker 1: will say, I'm doing so well, you know, I sleep 423 00:21:45,800 --> 00:21:48,600 Speaker 1: in on Saturdays, aren't Isn't that great? And I'm like 424 00:21:48,760 --> 00:21:51,240 Speaker 1: that a for effort, But we are so so close 425 00:21:52,000 --> 00:21:54,800 Speaker 1: sleeping in is Unfortunately, it can kind of shift our 426 00:21:54,840 --> 00:21:57,960 Speaker 1: internal rhythms. And if you're pushing your rising time out 427 00:21:58,000 --> 00:22:00,480 Speaker 1: an hour two hours consistently on the weekend, what's going 428 00:22:00,560 --> 00:22:04,200 Speaker 1: to happens the next night rolls around and your brain 429 00:22:04,240 --> 00:22:06,720 Speaker 1: and your body think, oh, but we slept in for 430 00:22:06,720 --> 00:22:08,560 Speaker 1: two or three hours, and they're going to be fighting 431 00:22:08,600 --> 00:22:12,760 Speaker 1: you because your internal biological clock has just gotten cues 432 00:22:12,800 --> 00:22:14,960 Speaker 1: that it's supposed to change to a new time zone. 433 00:22:15,240 --> 00:22:17,360 Speaker 1: So you refer to this as social jet lag, where 434 00:22:17,359 --> 00:22:21,200 Speaker 1: you actually self impose those painful jet lag like symptoms 435 00:22:21,240 --> 00:22:24,199 Speaker 1: without leaving your time zone. So the way we come 436 00:22:24,200 --> 00:22:27,199 Speaker 1: about this is set in alarm, do your very best 437 00:22:27,240 --> 00:22:30,240 Speaker 1: to get up at your habitual wake time on the weekends, 438 00:22:31,040 --> 00:22:34,119 Speaker 1: so keeping those sleep times consistent Monday through Monday. 439 00:22:34,160 --> 00:22:34,560 Speaker 4: Ideally. 440 00:22:35,280 --> 00:22:39,040 Speaker 1: Another critical part of a healthy sleep routine is our bedroom. 441 00:22:39,560 --> 00:22:41,680 Speaker 1: You really want to look in walk into your bedroom 442 00:22:41,760 --> 00:22:46,480 Speaker 1: and feel instantly relaxed. So if there's anything that's stressful 443 00:22:46,480 --> 00:22:48,880 Speaker 1: in your bedroom environment, take that out of the bedroom. 444 00:22:49,000 --> 00:22:51,399 Speaker 1: You know, walk in tonight and really ask yourself, you 445 00:22:51,400 --> 00:22:54,760 Speaker 1: know what in here is limiting my ability to feel 446 00:22:54,760 --> 00:22:58,320 Speaker 1: at peace, to rest and get sleep. And sometimes are 447 00:22:58,440 --> 00:23:01,719 Speaker 1: the silliest little things me a little light on a 448 00:23:02,000 --> 00:23:04,240 Speaker 1: cable box or a charger, and all you have to 449 00:23:04,240 --> 00:23:06,199 Speaker 1: do is put a little piece of painter's tape or 450 00:23:06,320 --> 00:23:09,960 Speaker 1: cover those little lights. Make sure your curtains close, make 451 00:23:09,960 --> 00:23:12,359 Speaker 1: sure you have a mattress that will support your sleep, health, 452 00:23:12,440 --> 00:23:17,760 Speaker 1: your pillows or cozy and supportive, all those good things. Lastly, 453 00:23:17,960 --> 00:23:20,159 Speaker 1: what we do over the course of the day really 454 00:23:20,200 --> 00:23:22,560 Speaker 1: matters for our sleep at night. And so that's kind 455 00:23:22,560 --> 00:23:25,200 Speaker 1: of a big category. But within that, you really want 456 00:23:25,240 --> 00:23:27,480 Speaker 1: to think actually about sleep starting believe it or not, 457 00:23:27,640 --> 00:23:30,680 Speaker 1: really when we wake up. So resisting this snoos bar, 458 00:23:30,840 --> 00:23:33,679 Speaker 1: getting out of bed and starting your day, getting some 459 00:23:33,840 --> 00:23:36,240 Speaker 1: natural blue light exposure wherever possible. 460 00:23:36,320 --> 00:23:38,520 Speaker 4: If that's if you live in New York. 461 00:23:38,480 --> 00:23:41,080 Speaker 1: City or Los Angeles, that means just getting outside, walking 462 00:23:41,119 --> 00:23:45,399 Speaker 1: your dog, or maybe adding all of my friends in 463 00:23:45,400 --> 00:23:47,520 Speaker 1: New York just add one more subway stop instead of 464 00:23:47,520 --> 00:23:50,160 Speaker 1: getting on at the closest stop. Just add one more 465 00:23:50,160 --> 00:23:52,400 Speaker 1: in the morning to get a little bit more outside 466 00:23:52,720 --> 00:23:55,880 Speaker 1: natural light exposure. And then other things that can help 467 00:23:55,960 --> 00:23:58,680 Speaker 1: us over the course of the day are being mindful 468 00:23:58,680 --> 00:24:02,680 Speaker 1: of nutrition. There's an old saying from the nutrition literature 469 00:24:02,720 --> 00:24:05,720 Speaker 1: which is a breakfast of kings, a lunch of princes, 470 00:24:05,760 --> 00:24:08,720 Speaker 1: and a dinner of paupers. And basically that means that 471 00:24:08,760 --> 00:24:12,000 Speaker 1: you're consuming your calories and your nutrition kind of in 472 00:24:12,040 --> 00:24:14,280 Speaker 1: a way that makes sense for your consumption. If those 473 00:24:14,400 --> 00:24:16,760 Speaker 1: are your kind of use of the energy. Right, you're 474 00:24:17,160 --> 00:24:21,159 Speaker 1: of course awake doing things, so then kind of titrating 475 00:24:21,240 --> 00:24:24,440 Speaker 1: and keeping dinner one of the lighter meals of the day, 476 00:24:24,560 --> 00:24:26,879 Speaker 1: and that, it turns out, is good for our waistline. 477 00:24:26,920 --> 00:24:30,080 Speaker 1: It's also good for our sleep, So keep that in 478 00:24:30,080 --> 00:24:32,280 Speaker 1: mind if that works, of course with your nutrition plan. 479 00:24:33,080 --> 00:24:35,120 Speaker 1: But then be mindful of stimulants. So these are things 480 00:24:35,160 --> 00:24:37,199 Speaker 1: that would rob us of a good night's sleep, and 481 00:24:37,240 --> 00:24:41,040 Speaker 1: that could include caffeine. Caffeine is a drug and it 482 00:24:41,040 --> 00:24:43,480 Speaker 1: has a half life, so it will stay and lingering 483 00:24:43,520 --> 00:24:46,679 Speaker 1: your body. If you have a say, like a smaller 484 00:24:46,840 --> 00:24:50,400 Speaker 1: medium from any of the chains you name them, they're 485 00:24:50,400 --> 00:24:53,040 Speaker 1: all going to be about two hundred or maybe a 486 00:24:53,080 --> 00:24:56,040 Speaker 1: little bit more milligrams of caffeine and that might linger 487 00:24:56,040 --> 00:24:58,440 Speaker 1: in your body for six or up to nine hours 488 00:24:58,920 --> 00:25:00,400 Speaker 1: of time. 489 00:25:00,560 --> 00:25:01,920 Speaker 4: So keep that in mind. 490 00:25:01,960 --> 00:25:04,840 Speaker 1: If you're, you know, telling me you're stopping your caffeine 491 00:25:04,920 --> 00:25:07,080 Speaker 1: at two or three o'clock, just be mindful that that 492 00:25:07,160 --> 00:25:10,640 Speaker 1: could be lingering in your system come nine or ten o'clock. 493 00:25:10,680 --> 00:25:12,239 Speaker 4: Believe it, but believe it or not. 494 00:25:12,280 --> 00:25:14,960 Speaker 1: But basically, if this isn't if your kind of sleep 495 00:25:15,119 --> 00:25:17,800 Speaker 1: habits aren't broken, of course, you know, and you're having 496 00:25:17,800 --> 00:25:20,080 Speaker 1: a cup or two of caffeine and you're mindful about 497 00:25:20,119 --> 00:25:24,320 Speaker 1: the times and when you're you're stopping your consumption, of course, 498 00:25:24,359 --> 00:25:26,320 Speaker 1: feel free to continue. These are all things to keep 499 00:25:26,359 --> 00:25:30,840 Speaker 1: in mind for when issues rear their ugly head, and 500 00:25:30,880 --> 00:25:34,080 Speaker 1: now lastly, over the course of the day and before sleep, 501 00:25:34,400 --> 00:25:38,640 Speaker 1: managing our stress. Everything around us could potentially be a stressor, 502 00:25:38,720 --> 00:25:40,919 Speaker 1: but it's our reaction and our response to all of 503 00:25:40,920 --> 00:25:44,560 Speaker 1: those stimuli and events that allows those events to become 504 00:25:44,920 --> 00:25:48,960 Speaker 1: stimuli that you know, impact us physiologically in terms of 505 00:25:49,800 --> 00:25:56,160 Speaker 1: you're really feeling the stressors. So mindfulness, exercise, relaxation techniques 506 00:25:56,240 --> 00:25:59,639 Speaker 1: are all really wonderful ways to start to manage your 507 00:25:59,680 --> 00:26:01,439 Speaker 1: stress over the course of the day and can be 508 00:26:01,480 --> 00:26:04,880 Speaker 1: a wonderful part of your bedtime routine, because we really 509 00:26:04,880 --> 00:26:07,240 Speaker 1: want to think of the time before bed as really 510 00:26:07,359 --> 00:26:11,440 Speaker 1: a vital part of sleep itself. So building in time 511 00:26:11,480 --> 00:26:15,119 Speaker 1: to relax and unwind and maybe filling that with things 512 00:26:15,240 --> 00:26:18,359 Speaker 1: you know. Ideally you're off screens, you're filling that time 513 00:26:18,520 --> 00:26:22,320 Speaker 1: with things that you love. So maybe thinking about one 514 00:26:22,359 --> 00:26:24,880 Speaker 1: good thing that happened in your day, taking a warm 515 00:26:24,960 --> 00:26:25,560 Speaker 1: bath and. 516 00:26:25,440 --> 00:26:29,080 Speaker 4: Then doing a meditation exercise. Good. Yeah, sort of a 517 00:26:29,119 --> 00:26:30,639 Speaker 4: healthy wind down routine. 518 00:26:31,160 --> 00:26:34,160 Speaker 2: And it's so funny, right, because so often we are 519 00:26:34,359 --> 00:26:38,680 Speaker 2: inundated with the aspects of stellar morning routines, but much 520 00:26:38,760 --> 00:26:43,240 Speaker 2: less frequently are we speaking about an adequate wind down routine. 521 00:26:43,400 --> 00:26:47,440 Speaker 2: So enforcing that can be really helpful. As you're saying, here. 522 00:26:47,480 --> 00:26:49,920 Speaker 3: To get that really good shut eye. 523 00:26:49,920 --> 00:26:52,919 Speaker 2: Now, two other tabs I have open from what you 524 00:26:53,080 --> 00:26:55,639 Speaker 2: just said, the first of which caffeine. 525 00:26:55,960 --> 00:26:57,240 Speaker 3: We hear it all the time. 526 00:26:57,320 --> 00:26:59,480 Speaker 2: Someone may say, you know what, I can drink a 527 00:26:59,520 --> 00:27:01,320 Speaker 2: cup of coffe go right to bed and it feels 528 00:27:01,320 --> 00:27:02,280 Speaker 2: like it doesn't affect me. 529 00:27:02,640 --> 00:27:05,960 Speaker 3: What do you say to that person, I'm jealous. 530 00:27:08,600 --> 00:27:08,960 Speaker 4: We do. 531 00:27:09,000 --> 00:27:13,840 Speaker 1: There is kind of different genetic susceptibility to caffeine, so. 532 00:27:13,359 --> 00:27:15,840 Speaker 4: Some people can truly be fine. 533 00:27:16,280 --> 00:27:18,520 Speaker 1: But I also would love to, you know, put a 534 00:27:18,520 --> 00:27:20,720 Speaker 1: sleep tracker on them and see how their sleep really was, 535 00:27:21,359 --> 00:27:24,600 Speaker 1: because sometimes people can feel fine, but maybe their sleep 536 00:27:24,640 --> 00:27:29,040 Speaker 1: is a little bit disrupted. So there are different We 537 00:27:29,119 --> 00:27:32,399 Speaker 1: all vary in our you know, in our ability to 538 00:27:32,760 --> 00:27:36,240 Speaker 1: consume caffeine, and you know, we're all bottom line, differentially 539 00:27:36,280 --> 00:27:39,000 Speaker 1: impacted by it. So some people maybe it'll linger in 540 00:27:39,040 --> 00:27:41,600 Speaker 1: your system for a couple hours, others maybe six or 541 00:27:41,680 --> 00:27:43,639 Speaker 1: up to nine. The name of the game is just 542 00:27:43,640 --> 00:27:46,360 Speaker 1: being mindful of where you are and it impacts on 543 00:27:46,400 --> 00:27:48,480 Speaker 1: you personally, and you'll of course be the best judge 544 00:27:48,520 --> 00:27:48,719 Speaker 1: of that. 545 00:27:49,200 --> 00:27:50,280 Speaker 4: So if you tell me, you know, I. 546 00:27:50,240 --> 00:27:52,159 Speaker 1: Have a cup of coffee at three four o'clock in 547 00:27:52,200 --> 00:27:54,520 Speaker 1: the afternoon, but then you have a racing mind and 548 00:27:54,560 --> 00:27:56,720 Speaker 1: you feel like your heart is racing when you're trying 549 00:27:56,720 --> 00:27:59,000 Speaker 1: to power down. Caffeine could be one thing that you 550 00:27:59,040 --> 00:28:01,240 Speaker 1: look to trying to okay. 551 00:28:01,440 --> 00:28:03,679 Speaker 2: And then the other thing that you touched on was 552 00:28:03,720 --> 00:28:05,960 Speaker 2: the concept of this snowze button. Some people listening to 553 00:28:06,000 --> 00:28:09,919 Speaker 2: this are BFFs with their news button. 554 00:28:10,320 --> 00:28:14,399 Speaker 3: Why is the snooze big statement here? Bad for your health. 555 00:28:16,000 --> 00:28:18,440 Speaker 1: So some of the best parts of sleep, rabbit high 556 00:28:18,440 --> 00:28:22,320 Speaker 1: movement sleep really predominate, and the second half of our 557 00:28:22,400 --> 00:28:25,119 Speaker 1: night is rich with this vital stage of sleep. If 558 00:28:25,160 --> 00:28:27,600 Speaker 1: you're not getting enough sleep, you likely will be in 559 00:28:27,640 --> 00:28:30,560 Speaker 1: the middle of one of these vital un cycles. When 560 00:28:30,600 --> 00:28:34,000 Speaker 1: you're hitting this newsbar, if you're kind of crunched in 561 00:28:34,040 --> 00:28:37,480 Speaker 1: your sleep sleep time, So if you're hitting this newsbar, 562 00:28:37,560 --> 00:28:39,360 Speaker 1: you're interrupting some of those really. 563 00:28:39,240 --> 00:28:40,640 Speaker 4: Rich stages of sleep. 564 00:28:41,560 --> 00:28:44,680 Speaker 1: But then by interrupting them, you might get a few 565 00:28:44,720 --> 00:28:46,920 Speaker 1: more minutes of sleep if you hit this newsbar and 566 00:28:47,000 --> 00:28:50,640 Speaker 1: you have those nine seemingly precious moments. And some people 567 00:28:50,680 --> 00:28:52,240 Speaker 1: will say, you know, I feel like I'm more aware 568 00:28:52,280 --> 00:28:55,080 Speaker 1: of that sleep. You know, it feels better. But truly, 569 00:28:55,120 --> 00:28:57,960 Speaker 1: we want to allow our brain to just keep doing 570 00:28:58,080 --> 00:29:01,440 Speaker 1: its thing until the last possible moment. Actually, in a 571 00:29:01,440 --> 00:29:03,120 Speaker 1: perfect world, if we were all well rested, we of 572 00:29:03,120 --> 00:29:05,479 Speaker 1: course wouldn't need this snowsbar. So we need this snooze 573 00:29:05,520 --> 00:29:08,280 Speaker 1: bar because we're not getting enough sleep. So the what 574 00:29:08,320 --> 00:29:10,240 Speaker 1: you want to do is try to resist that temptation. 575 00:29:11,440 --> 00:29:13,240 Speaker 1: I was talking about this with someone recently. The best 576 00:29:13,240 --> 00:29:15,320 Speaker 1: strategy is to put your phone on the other side 577 00:29:15,320 --> 00:29:17,680 Speaker 1: of the room. Then it reduces your risk of you know, 578 00:29:17,920 --> 00:29:20,160 Speaker 1: middle of the night insomnia, waking up and then thinking, oh, 579 00:29:20,240 --> 00:29:22,400 Speaker 1: I might as well check my dext messages. And so 580 00:29:22,440 --> 00:29:23,840 Speaker 1: if it's on the other side of the room, you'll 581 00:29:23,880 --> 00:29:26,240 Speaker 1: be less likely to do that, But then your alarm 582 00:29:26,280 --> 00:29:27,640 Speaker 1: will go off in the morning and you have to 583 00:29:27,680 --> 00:29:30,000 Speaker 1: get out of bed to go turn it off, and 584 00:29:30,040 --> 00:29:34,440 Speaker 1: then hopefully that's enough of you know, a jarring change 585 00:29:34,440 --> 00:29:37,440 Speaker 1: from your bedroom environment that you can carry that into 586 00:29:37,480 --> 00:29:37,840 Speaker 1: your day. 587 00:29:38,120 --> 00:29:40,840 Speaker 2: Yeah, I forget when I had a conversation with another 588 00:29:41,080 --> 00:29:45,960 Speaker 2: sleep scientist, but they convinced me to stop using my 589 00:29:46,120 --> 00:29:49,440 Speaker 2: iPhone for most of my alarms. So now Alexa is 590 00:29:49,480 --> 00:29:52,520 Speaker 2: my alarm, and I put my phone to quote unquote 591 00:29:52,600 --> 00:29:56,400 Speaker 2: bed on a current wireless charger that isn't next to 592 00:29:56,480 --> 00:29:59,800 Speaker 2: my bed right So for me, it has been really 593 00:29:59,800 --> 00:30:02,160 Speaker 2: bad official, because there are going to be those evenings 594 00:30:02,200 --> 00:30:04,320 Speaker 2: to your point where I wake up it's two or three. 595 00:30:04,640 --> 00:30:05,880 Speaker 3: I'm an early to bed person. 596 00:30:05,920 --> 00:30:08,000 Speaker 2: I've already been sleeping for I don't know, five or 597 00:30:08,040 --> 00:30:11,440 Speaker 2: six hours at this point, and I'm like, oh, instinctually, 598 00:30:11,560 --> 00:30:13,880 Speaker 2: something must have happened while I've been asleep. Maybe ask 599 00:30:14,040 --> 00:30:16,240 Speaker 2: my phone. That is the last thing I want to 600 00:30:16,280 --> 00:30:17,719 Speaker 2: do at that time, because that's just going to keep 601 00:30:17,720 --> 00:30:20,440 Speaker 2: me awake for longer. So all these tips that you're 602 00:30:20,480 --> 00:30:24,000 Speaker 2: offering up here so much helpful stuff when it comes 603 00:30:24,040 --> 00:30:27,200 Speaker 2: to not only increasing the amount of sleep that you're getting, 604 00:30:27,240 --> 00:30:29,760 Speaker 2: but also super important the quality of that. 605 00:30:29,760 --> 00:30:31,000 Speaker 3: Sleep, Doctor Robbins. 606 00:30:31,080 --> 00:30:33,000 Speaker 2: Is there anything else that we want to touch on 607 00:30:33,080 --> 00:30:35,120 Speaker 2: before I let you go today when it comes to 608 00:30:35,920 --> 00:30:38,600 Speaker 2: us getting better shut eye? 609 00:30:40,320 --> 00:30:43,600 Speaker 1: No, I think we've covered a lot. Your questions were excellent, Emily, 610 00:30:43,640 --> 00:30:44,719 Speaker 1: thank you so much for having me. 611 00:30:44,920 --> 00:30:46,680 Speaker 2: Oh my god, I'm so glad that we were able 612 00:30:46,720 --> 00:30:49,280 Speaker 2: to make this happen today. For those that may want 613 00:30:49,280 --> 00:30:51,160 Speaker 2: to learn more from you, that may want to follow 614 00:30:51,200 --> 00:30:53,960 Speaker 2: along with you, Give the hurdlers your information so we 615 00:30:54,000 --> 00:30:54,880 Speaker 2: can try to keep up. 616 00:30:55,160 --> 00:30:58,400 Speaker 1: My Instagram handle is doctor Rebecca Robins and I'm also 617 00:30:58,440 --> 00:31:00,640 Speaker 1: on Twitter and that is Rebecca us Robbins. 618 00:31:01,240 --> 00:31:01,680 Speaker 3: I love it. 619 00:31:01,720 --> 00:31:04,240 Speaker 2: I'm over at Hurdle Podcast and at Emily a Body 620 00:31:04,520 --> 00:31:06,000 Speaker 2: Another hurdle conquered. 621 00:31:06,280 --> 00:31:07,320 Speaker 3: Catch you guys next time.