Speaker 1: Hey, there, everybody. It is Wednesday, December thirty first, and
Speaker 1: so many of us, some of us, I should say,
Speaker 1: might be planning our New Year's Eve celebrations, but a
Speaker 1: lot of us are planning our New Year's resolutions. What
Speaker 1: we're going to do better in twenty twenty six, what
Speaker 1: we've gotten wrong in twenty twenty five. And I am
Speaker 1: curious just how many of you have sleep on your
Speaker 1: list of things to improve on for twenty twenty six. DJ,
Speaker 1: I know it's on your list.
Speaker 2: Yeah, it's been there for the past. I don't know,
Speaker 2: twenty years of my life crushing it now. No, it's
Speaker 2: a struggle for a lot of people. And look, you
Speaker 2: make all these resolutions about all the stuff you want
Speaker 2: to do. In fact is you can't do any of
Speaker 2: it until you get better sleep. You really cannot be
Speaker 2: good and efficient. You can maintain, you can get back.
Speaker 2: I who knows what I could have been if I
Speaker 2: had proper sleep and I had a successful career. Who
Speaker 2: knows I could have been president if I just had
Speaker 2: enough sleep.
Speaker 1: It is true if you think about it. It's something
Speaker 1: we talk a lot about, but in actuality, we deprioritize
Speaker 1: it every single day and It affects your mood, It
Speaker 1: affects your health, It affects how you treat yourself, how
Speaker 1: you treat others, how productive you are. It actually is
Speaker 1: probably one of the most important things we do other
Speaker 1: than eat right in terms of surviving.
Speaker 2: We consider that a necessity, but we don't consider sleeping necessity.
Speaker 2: So with that in mind, yes, the idea all these resolutions.
Speaker 2: I bet most people who are listening and have a
Speaker 2: resolution to have a list, sleep is probably not on it,
Speaker 2: but it needs to be number one. Now look at
Speaker 2: your list and say, hm, can I do that without
Speaker 2: being rested? Can I do that? Probably not? Yep.
Speaker 1: It affects everything, So this is interesting. Do you know
Speaker 1: the phrase I'm tired reached its highest point ever on
Speaker 1: Google trends. That happened two years ago and I just checked.
Speaker 1: It's unbelievable how high people just put in Google I'm
Speaker 1: tired because they want to find out why, what they
Speaker 1: can do about it, how they can figure out how
Speaker 1: to survive throughout the day while being tired. But that
Speaker 1: just tells you where we are. Ninety one percent of
Speaker 1: adults consistently report not feeling well rested. How often would
Speaker 1: you say on a daily basis, you feel not well rested.
Speaker 2: Oh, this is a this is an everyday thing. I
Speaker 2: never feel well rested ever. Ever, there usually comes a
Speaker 2: day when I have actually had to be up twenty
Speaker 2: four hours or more. You know me, I have these
Speaker 2: moments I push myself because something's got to get done,
Speaker 2: and then the next day I have no choice and
Speaker 2: I will pass out anywhere in the house. And that's
Speaker 2: the only time I get decent sleep is I have
Speaker 2: to kill myself the day before it gets so exhausted
Speaker 2: to get sleep. And those are the only times. And
Speaker 2: you see how often that happens. And not even once
Speaker 2: a month do I get good sleep.
Speaker 1: I always every day I'm hopeful, like, how'd you sleep?
Speaker 1: And you're like, same, I've been up for hours. I
Speaker 1: wake up at four and you have been up for hours.
Speaker 1: That is what it is almost every day. And you're
Speaker 1: not alone. And here's the thing you haven't tried. Three
Speaker 1: and four people who were a part of what's called
Speaker 1: the Snooze Report. It's calm dot COM's sleep study. They
Speaker 1: did a big one and here are the results from it.
Speaker 1: Three and four say they don't want to be dependent
Speaker 1: on sleep aids and yet forty two percent say they
Speaker 1: cannot sleep without them.
Speaker 2: What are sleeping?
Speaker 1: You can have anything from melatonin to trasidone to and pilm. Okay, yes,
Speaker 1: so it runs the gammut.
Speaker 2: It's kind of just putting on a mask.
Speaker 1: Correct. No, No, we're talking about actually taking a pill.
Speaker 1: So forty two percent can't sleep without them. Fifty five
Speaker 1: percent of people do turn to medication, marijuana, or alcohol
Speaker 1: to try and help them sleep, and ninety one percent yes,
Speaker 1: don't feel rested, But seventy three percent say they're open
Speaker 1: to trying new things to improve their sleep. Are you
Speaker 1: open to try new things?
Speaker 2: Try anything? I'll try anything. It doesn't get in a
Speaker 2: way my work schedule.
Speaker 1: There you go, right. And fifty two percent of adults
Speaker 1: take naps at least once a week, but fifteen percent
Speaker 1: of adults nap every single day. You nap when you're desperate,
Speaker 1: when you don't intend to. That's when you fall asleep
Speaker 1: on the couch.
Speaker 2: The thing my nap is usually something that registers are
Speaker 2: my or ring that happens between eight and nine thirty
Speaker 2: because I passed out early and then I get up
Speaker 2: and go get in the bed. But I think the
Speaker 2: naps you're talking about of people like in the middle.
Speaker 1: Of the day they choose to take a nap. You
Speaker 1: just actually fall asleep without realizing. That's that's called like desperation.
Speaker 1: How many hours of sleep do you believe you get
Speaker 1: each night?
Speaker 2: Like on average three to five? I average place four four.
Speaker 1: That is abysmal. Obviously, the recommendation is between seven and eight.
Speaker 1: Only thirty one percent of adults get seven hours of
Speaker 1: sleep or more.
Speaker 2: You don't have to be rude about it.
Speaker 1: Indeed, all right, so you know what the holy grail
Speaker 1: of sleep is?
Speaker 2: Correct?
Speaker 1: What all the experts say you need to do to
Speaker 1: get a good night's rest? Can you name them?
Speaker 2: What do you mean?
Speaker 1: Yeah? What the experts say you should do before and
Speaker 1: as you prepare to sleep? Are there? Do you have
Speaker 1: like a checklist? You know what that is? With you?
Speaker 2: I have one.
Speaker 1: Yeah, you've heard it over the years.
Speaker 2: I imagine telling you the same thing. That room needs
Speaker 2: to be dark, it needs to be a certain temperature,
Speaker 2: it needs you need to make sure you don't look
Speaker 2: at any screens ahead of time. I had somebody say
Speaker 2: the bed should only be for sleep and sex. You
Speaker 2: should not be watching TV or on your computer or
Speaker 2: doing anything else. So I think we've all heard those
Speaker 2: our whole life. Yeah, what you're supposed to be doing.
Speaker 2: I think that's more specific stuff about when to eat
Speaker 2: and no alcohol as well.
Speaker 1: Yeah, you just named you just named everything. A cool, dark,
Speaker 1: quiet room, sixty to sixty seven degrees. I will say, Babe,
Speaker 1: you like your rooms warm, bright and loud. Yeah, so
Speaker 1: that's I've had to adjust. Well, it's certainly not quiet.
Speaker 1: You like the TV on, you like it warm, and
Speaker 1: with the TV on there are bright lights.
Speaker 2: Can't do coal. I do dim the TV for you.
Speaker 1: You do, and I end up, Actually, I don't know
Speaker 1: if you realize I do this, but I actually create
Speaker 1: another pillow to block out the TV lights so I
Speaker 1: don't see it when I'm.
Speaker 2: Sleeping that for a while. So when I start dimming,
Speaker 2: I take it down to zero on the brightness.
Speaker 1: Yes, and then you know, sometimes if I get really hot,
Speaker 1: I'll sneak and turn the temperature down a little bit. Trust,
Speaker 1: So we deal with that. Yes, not drinking alcohol or
Speaker 1: caffeine in the several hours before bed, and then another
Speaker 1: big thing is having that regular bedtime and wake up time.
Speaker 1: So you did everything that the experts say, but there's
Speaker 1: a trend on TikTok and it boomed this year. It's
Speaker 1: called sleep maxing, So TikTok users, these are non scientific,
Speaker 1: non expert based tips basically on how to improve your sleep.
Speaker 1: Curious if you've heard of any of these, and these
Speaker 1: have a massed hundreds of thousands of us. The hashtag
Speaker 1: sleepmaxing is everye on TikTok. Nostril expanders.
Speaker 2: You said sleep maxing, So.
Speaker 1: Yeah, to maximize your sleep. It's the cool phrase sleep maxing.
Speaker 1: So nostril expanders. Have you heard of that?
Speaker 2: How do you expand one's nostrils?
Speaker 1: There's something you put in your nose to help your breathing.
Speaker 1: It like it's like it's a tape or something like.
Speaker 1: It expands anyway, if you go online, you can buy
Speaker 1: nostril expanders. People tape their mouths so that they don't
Speaker 1: snore it they think that that helps you. Yes, they've
Speaker 1: said don't do this, but they're all showing how you
Speaker 1: Actually you can buy mouth tape so that you don't snore.
Speaker 1: You it's supposed to help sleep apnea, maybe help your
Speaker 1: partners sleep better because you're not making noises. It prevents
Speaker 1: dry mouth all of those.
Speaker 2: Things possibly causes death. What are you doing?
Speaker 1: Yes, it's dangerous, but that's a part of this trend.
Speaker 1: Weighted blankets. We've heard a lot about that. Some people
Speaker 1: believe in red light therapy before they go to bed,
Speaker 1: those led lights that are like everything now, apparently they
Speaker 1: cure everything from acney to wrinkles to sleeping.
Speaker 2: We're just talking.
Speaker 1: And then people take supplements like magnesium and melatonin. But
Speaker 1: when people do this on their own and self prescribed,
Speaker 1: they don't know how much they're taking and they aren't sure,
Speaker 1: so doctors don't recommend that either without speaking to a physician.
Speaker 1: And then here's another one, eating kiwi before bed. Apparently
Speaker 1: it has sera tonin boosting properties and antioxidants that help
Speaker 1: induce sleep. So I guess that couldn't harm anyone. If
Speaker 1: you want to eat some kiwi before bed.
Speaker 2: Might be up in the middle of the night as.
Speaker 1: Okay, that's fine, I'm thought about that. But the other
Speaker 1: thing that is a part of this trend, this sleep baccine,
Speaker 1: is wearing some device like an or ring, which we
Speaker 1: started this year. This was the first year we wore
Speaker 1: our or rings fairly regularly, not every single night, But
Speaker 1: here's the warning that comes with the or ring. Be
Speaker 1: careful not to get obsessed and constantly check the app
Speaker 1: and letting its feedback negatively influence your perspective on your
Speaker 1: day or your upcoming sleep.
Speaker 2: You know what your mom warned about that and why
Speaker 2: she didn't like the or ring, and it made sense.
Speaker 2: We are addicted to it and we look can we
Speaker 2: use it for information? Usually we've gotten to a point now,
Speaker 2: don't you feel that when you get up in the
Speaker 2: morning and how you feel, you can guess your score?
Speaker 1: Yes, one hundred percent. And it has been to me,
Speaker 1: it's it's been accurate.
Speaker 2: It's been consistent. They've been great. But to their point
Speaker 2: and to your mom's point, if you look at it
Speaker 2: and you immediately say, wow, I didn't get a good
Speaker 2: night's sleep, you might get into the mindset of, oh,
Speaker 2: it's gonna be a terrible day, Oh my god, I
Speaker 2: feel bad, and now every little thing that happens you.
Speaker 1: Just blame it on your sleep score. And so yes,
Speaker 1: I agree, and that is the danger of these rings.
Speaker 1: But when we come back, this is really interesting. Aura
Speaker 1: ring has now given not just a personal so if
Speaker 1: you have one, it gives you your personal sleep data
Speaker 1: for the year. But they also gave some really interesting
Speaker 1: sleep data. And think about it, they are tracking people
Speaker 1: around the world which countries get the best sleep men
Speaker 1: versus women. There's some really interesting trends in twenty twenty
Speaker 1: five that Ara Ring was able to put together and
Speaker 1: give to you about how we are sleeping. Welcome back
Speaker 1: everyone to this New Year's Eve edition of Amy and TJ.
Speaker 1: And we are talking about something that probably should be
Speaker 1: on all of our New Year's resolution lists, sleep better,
Speaker 1: sleep more, because we're all failing at it, it seems
Speaker 1: collectively as a human population these days. And I don't
Speaker 1: think we acknowledge how much. When we think about it,
Speaker 1: it's obvious how much sleep or lack thereof affects our
Speaker 1: lives and how we treat each other and how we
Speaker 1: treat ourselves.
Speaker 2: I don't know if we do pay enough attention to that,
Speaker 2: right we think it's our problem if we're not getting
Speaker 2: enough sleep and how we feel, but it has everything
Speaker 2: to do with everybody around you having to deal with
Speaker 2: your ass I mean included I come. Oh my goodness,
Speaker 2: the number of times I come to you and apologize
Speaker 2: and say, hey, I'm not feeling I can't. I'm struggling
Speaker 2: with it. I can tell. I guess that's just experience
Speaker 2: and maybe maturity and being willing and to say, hey,
Speaker 2: I know I'm not okay and I know why, and
Speaker 2: I'll apolog up say I am so sorry. I have
Speaker 2: now sleep is now something that I owe you.
Speaker 1: You have said that exact same thing to me, and
Speaker 1: I appreciate it because it does. It does put things
Speaker 1: into perspective and it makes a lot of sense. Think
Speaker 1: about it a baby, little kids when they need a
Speaker 1: n app that's exactly what we are just we're just
Speaker 1: grown adults, but we're still acting the same when we
Speaker 1: don't get enough sleep like babies.
Speaker 2: That's true.
Speaker 1: That is true, all right. So when it comes to
Speaker 1: rest or a ring put together after they have been
Speaker 1: monitoring folks whom around the world with their sleep scores,
Speaker 1: can you guess which countries and they're right next to
Speaker 1: each other recorded the highest average sleep scores in the world,
Speaker 1: New Zealand and Australia. Is that interesting? Eighty for New Zealand,
Speaker 1: seventy nine point four for Australia. That was their average
Speaker 1: sleep score. And we know what our sleep scores have
Speaker 1: been over the year. That has. That's pretty impressive to
Speaker 1: have an average sleep score of eighty for a country,
Speaker 1: for a nation, which one was that New Zealand highest,
Speaker 1: the sleeping a lot and sleeping well, maybe because they're
Speaker 1: separated geographically from a lot of the world. They just
Speaker 1: feel like they're in their own little bubble and it's blissful.
Speaker 2: Well, it has something to do with climate or limited technology.
Speaker 2: Is something about New Zealand because I know how hard
Speaker 2: it is to get an eighty four sleep score.
Speaker 1: Do you know what New Zealand? New Zealand has incredible
Speaker 1: And I've never been and I've always wanted to go hiking,
Speaker 1: outdoor activities. People are outside and maybe by being active
Speaker 1: and physically active you sleep better on that does make
Speaker 1: a lot of sense. And the fact that Australia is
Speaker 1: right behind them at seventy nine point four that's interesting. Also,
Speaker 1: there is a they say, a very interesting gender divis internationally,
Speaker 1: women versus men. Who do you think sleep's better women
Speaker 1: or men?
Speaker 2: Men?
Speaker 1: So women have higher they get significantly more sleep, is
Speaker 1: what aurr Ring described it as. So women on average
Speaker 1: get seven and a quarter hours of sleep each night.
Speaker 1: That's impressive. Men, on the other hand, get six point
Speaker 1: eight hours of sleep a night. That is an average.
Speaker 1: Does that surprise you at all?
Speaker 2: No, I have no idea how people sleep. I have
Speaker 2: no idea what sleep is, what it's about. I have
Speaker 2: no idea.
Speaker 1: No. And so women are getting more sleep. However, women
Speaker 1: showed more higher stress responses. Something that the or ring
Speaker 1: also monitors is your state of relaxation versus your state
Speaker 1: of anxiety. Women had one hundred and twenty nine minutes
Speaker 1: a day of physiological stress, so it's reading on your
Speaker 1: body metrics that the or ring is able to measure.
Speaker 1: Women have over two hours of physiological stress each day,
Speaker 1: men ninety seven minutes. That's a pretty big difference. That's
Speaker 1: another half hour plus of stress that women have for
Speaker 1: whatever reason that we take on in our bodies that
Speaker 1: is readable by the Aura ring.
Speaker 2: Maybe getting too much leep.
Speaker 1: All right, So we have our Aura year enders and
Speaker 1: this year get I don't know how long they've been
Speaker 1: doing this. We've only had the or ring for one year,
Speaker 1: but they have a new feature this year for any
Speaker 1: of you Aura ring wearers. And I'm sure you've looked already,
Speaker 1: because this started popping up last week and we didn't
Speaker 1: look at it until today, and hopefully each year they'll
Speaker 1: get a little bit more and more. But they start
Speaker 1: out with this fun thing. Based on your body metrics
Speaker 1: and your sleep scores, they give you a type, either
Speaker 1: your earth, water, fire, or air. So Earth types are
Speaker 1: defined by resilience and consistency. Water types prioritize restorative sleep
Speaker 1: and evening calm. Fire types had the daily movement stars,
Speaker 1: they had high activity levels, and air types had a
Speaker 1: year noted for restoration and lightness. I guarantee you neither
Speaker 1: one of us are water or air or earth.
Speaker 2: So what that leaves what fire?
Speaker 1: So when I opened mind, that's what I got. Fire?
Speaker 1: Is that what you got?
Speaker 2: Water?
Speaker 1: What prioritized restorative sleep and evening calm? That's interesting.
Speaker 2: Oh yeah, I'm not mind. Just a proved point. I mean, yes,
Speaker 2: that's what it is. I don't know what that means,
Speaker 2: but yes, it says I found calumnor sort of flow
Speaker 2: in the evenings this year. Nothing refreshes your body like consistent,
Speaker 2: high quality rest. So keep riding the gentle wave into
Speaker 2: twenty twenty six.
Speaker 1: You know what I will say at night, you do
Speaker 1: calm down. You do slow down, maybe because you have to,
Speaker 1: because your body's so exhausted.
Speaker 2: Yeah, it's been sixteen straight hours of running. Yes, that's true.
Speaker 1: Rest Okay, So I was fire. That's you burning through
Speaker 1: your activity goals. You were a daily movement star. Keep
Speaker 1: that momentum going, and remember that recovery time helps to
Speaker 1: fuel activity like oxygen to a flame. So let me
Speaker 1: know that I'm active, but probably not doing a good
Speaker 1: job of being restorative. Anything else that popped up to
Speaker 1: you with your we were looking at all the different
Speaker 1: only January.
Speaker 2: It is the only other thing that popped up to
Speaker 2: me that it actually said that was the month I
Speaker 2: had last year of most restorative sleep. Okay, January. And
Speaker 2: it was interesting that January is when I do what
Speaker 2: I do dry January.
Speaker 1: Oh my goodness, I don't.
Speaker 2: Drink in January. It is I'm about to do that
Speaker 2: once again. And it said my best month was January
Speaker 2: in terms of the type of sleep I got.
Speaker 1: That is super super interesting. How about I Actually I
Speaker 1: was laughing at the naps I took. How many naps
Speaker 1: did you take for the year? They actually it says
Speaker 1: forty two. It says I took thirty four naps. That's
Speaker 1: probably close to being accurate.
Speaker 2: I don't think think we took any naps, going to
Speaker 2: sleep at eight o'clock on the couch because you passed out,
Speaker 2: waking up at nine point thirty, going and taking off
Speaker 2: your makeup and then getting in beds that they at
Speaker 2: the registers as a nap, So I don't. You don't go.
Speaker 2: Neither one of us goes at Oh it's two O'clock'm
Speaker 2: gonna lay down for a minute.
Speaker 1: We don't take naps, neither one of us. I cannot
Speaker 1: recall saying, hey babe, I'm gonna go take a nap
Speaker 1: right now. We absolutely have not done that.
Speaker 2: I said I wanted to. I said I'm gonna try to.
Speaker 1: That is absolutely true. A cardiovascular age, was it mostly
Speaker 1: aligned with your actual age?
Speaker 2: Yes, I think two years younger.
Speaker 1: Mine's six point five years younger. And that reads with
Speaker 1: the national trend. They say that women have lower cardiovascular
Speaker 1: ages than men typically, or at least that's what they found.
Speaker 1: They tell you how many steps you took, but you'd
Speaker 1: have to be wearing your ring all day long, which
Speaker 1: we absolutely don't. When were you most active did you
Speaker 1: get that score?
Speaker 2: I think it was eight am.
Speaker 1: Oh, mine's a nine am. So yes, morning mover. And
Speaker 1: that is absolutely true. So look, this is one of
Speaker 1: those in interesting things where it just gives you a
Speaker 1: little bit of a history of your year and what
Speaker 1: you can improve on. My most active month was August
Speaker 1: and my most active day is Friday. I think those
Speaker 1: things make sense. It's warm, you're moving around a bunch.
Speaker 1: That makes sense. What did you get?
Speaker 2: I don't kind of remember a month in my most
Speaker 2: active month. But again, we don't wear the rings during
Speaker 2: the day. That's a little that's absolutely I certainly don't
Speaker 2: wear mine during the day.
Speaker 1: I wear mine more doing the day than you do,
Speaker 1: and that's probably why I got a higher activity or
Speaker 1: the whole fire thing. But look, anything that can measure
Speaker 1: or I think, put sleep goals in front of your
Speaker 1: head so that you are actually being intentional about when
Speaker 1: you go to sleep, how you prepare for sleep, and
Speaker 1: how important it is to you. Wearing these rings, they
Speaker 1: can make you a little crazy with trying to not
Speaker 1: get hung up on a bad sleep score, but they
Speaker 1: do put sleeping in the forefront of your mind, and
Speaker 1: I think that's something we forget about all the time,
Speaker 1: and so it's something that we are both going to
Speaker 1: try and do better about. In twenty twenty. Maybe this
Speaker 1: is the year, babe, you're gonna get a sleep score,
Speaker 1: or you're gonna start getting five to six hours at night.
Speaker 1: That would be wonderful.
Speaker 2: It really is a plan I know I need to
Speaker 2: do bestly. I'm getting older and this is damaging my
Speaker 2: houme shortening my life by not getting enough sleep.
Speaker 1: I know that, and we would like you around for
Speaker 1: as long.
Speaker 2: As possible the week.
Speaker 1: Sabine and me and all the family and friends who
Speaker 1: love you so much probably got that too, right and
Speaker 1: without everyone, we hope you get some rest, but certainly
Speaker 1: have some fun tonight first, and then maybe maybe start
Speaker 1: on January one. What we always appreciate you listening to us.
Speaker 1: I'm maybe roboch alongside t. J. Holmes. We'll talk to
Speaker 1: you soon.