1 00:00:02,520 --> 00:00:06,080 Speaker 1: A journey into how my mind works. I found myself 2 00:00:06,559 --> 00:00:10,479 Speaker 1: researching a certain study, a scientific study that came out 3 00:00:10,520 --> 00:00:12,520 Speaker 1: in the last couple of weeks because a lot of 4 00:00:12,520 --> 00:00:16,599 Speaker 1: friends were starting to text me about it, and of course, 5 00:00:17,280 --> 00:00:19,680 Speaker 1: me being me, I like to read about something. While 6 00:00:19,720 --> 00:00:23,119 Speaker 1: I do occasionally speak off the cuff, I am. I 7 00:00:23,120 --> 00:00:25,480 Speaker 1: am very data oriented. I'm like, let me just dive 8 00:00:25,520 --> 00:00:28,840 Speaker 1: into the study, and then from there I went from 9 00:00:29,040 --> 00:00:33,599 Speaker 1: that study to more studies, to more studies to I mean, 10 00:00:33,600 --> 00:00:35,280 Speaker 1: it kind of like ended up with me looking for 11 00:00:35,360 --> 00:00:37,840 Speaker 1: aliens in like North Dakota or something. I mean, that's 12 00:00:37,880 --> 00:00:40,479 Speaker 1: just kind of how crazy my mind goes sometimes. But 13 00:00:40,600 --> 00:00:44,839 Speaker 1: have you heard of the new study about linking melatonin 14 00:00:45,120 --> 00:00:50,239 Speaker 1: to cardiovascular disease, heart attacks and just like all cause mortality. Well, 15 00:00:50,280 --> 00:00:53,479 Speaker 1: if you haven't, it's probably because of the whole internet's 16 00:00:53,520 --> 00:00:56,360 Speaker 1: being crashed the last day or so because it's a 17 00:00:56,400 --> 00:00:59,280 Speaker 1: hot topic and people are freaking out because apparently a 18 00:00:59,280 --> 00:01:02,400 Speaker 1: lot of people take melatonin. Who knew? So what is 19 00:01:02,400 --> 00:01:04,800 Speaker 1: this study? Well, it's actually a really big study. It's 20 00:01:04,840 --> 00:01:08,560 Speaker 1: not some random thing on the internet that one person 21 00:01:09,080 --> 00:01:12,000 Speaker 1: took melatonin and then had a heart attack. Is actually 22 00:01:12,640 --> 00:01:16,000 Speaker 1: a big study done in the United States and the 23 00:01:16,080 --> 00:01:19,720 Speaker 1: UK kind of a collaboration study. They looked at over 24 00:01:19,760 --> 00:01:24,200 Speaker 1: one hundred and thirty thousand adults their medical charts, so 25 00:01:24,240 --> 00:01:26,720 Speaker 1: it's pretty pretty well powered study, a lot of people 26 00:01:26,760 --> 00:01:29,720 Speaker 1: in it. And what they looked at was adults who 27 00:01:29,760 --> 00:01:33,000 Speaker 1: were diagnosed with insomnia, and so about one hundred and 28 00:01:33,000 --> 00:01:36,520 Speaker 1: thirty thousand adults who had been diagnosed with insomnia. And 29 00:01:36,680 --> 00:01:39,720 Speaker 1: what they looked at was how did the people do 30 00:01:39,800 --> 00:01:44,040 Speaker 1: who were taking melatonin versus people who were not taking melatonin? 31 00:01:44,280 --> 00:01:46,760 Speaker 1: And I mean, to be honest, there were some pretty 32 00:01:46,800 --> 00:01:50,240 Speaker 1: startling statistics that came out of this study. And if 33 00:01:50,280 --> 00:01:53,560 Speaker 1: you look at what's being quoted, they said, over a 34 00:01:53,600 --> 00:01:57,680 Speaker 1: five year period, adults who took with insomnia who took 35 00:01:57,720 --> 00:02:01,760 Speaker 1: melatonin for at least twelve months, had a ninety percent 36 00:02:01,920 --> 00:02:06,720 Speaker 1: higher chance of developing heart failure compared to the control group. 37 00:02:07,120 --> 00:02:10,840 Speaker 1: I mean, that's that's pretty significant. Ninety percent higher chance. Yeah, 38 00:02:11,000 --> 00:02:12,919 Speaker 1: I think if you were told there's a ninety percent 39 00:02:13,000 --> 00:02:15,480 Speaker 1: chance you're going to get heart failure for something, you 40 00:02:15,560 --> 00:02:18,880 Speaker 1: probably wouldn't take it. They went on from there, the 41 00:02:18,919 --> 00:02:22,440 Speaker 1: melatonin group was nearly three point five times more likely 42 00:02:22,560 --> 00:02:26,040 Speaker 1: to be hospitalized for heart failure and also had a 43 00:02:26,120 --> 00:02:31,400 Speaker 1: nearly one hundred percent increased risk of death from any 44 00:02:31,480 --> 00:02:35,920 Speaker 1: cause during the study period. I was like, WHOA, Like, 45 00:02:35,960 --> 00:02:39,320 Speaker 1: they're not mincing words here, They're not saying, oh, it's 46 00:02:39,360 --> 00:02:42,959 Speaker 1: like a two percent increase, a five percent increase. They're like, nope, 47 00:02:42,960 --> 00:02:47,040 Speaker 1: nearly one hundred percent increase risk of death from any cause. 48 00:02:47,560 --> 00:02:51,400 Speaker 1: And the people who were taking melatonin. Well, I mean 49 00:02:51,400 --> 00:02:53,680 Speaker 1: this is mind blowing because the reality is, yeah, I've 50 00:02:53,680 --> 00:02:56,359 Speaker 1: taken melatonin. I think every person in my life has 51 00:02:56,400 --> 00:03:00,960 Speaker 1: taken melotonin, including my children. So i'mviously I decided to 52 00:03:01,000 --> 00:03:03,560 Speaker 1: dig a little bit deeper into this study because it's 53 00:03:03,560 --> 00:03:05,880 Speaker 1: pretty startling. It really is. I mean, if you go 54 00:03:06,000 --> 00:03:11,800 Speaker 1: to any CBS Walgreens nutrition store, melatonin is everywhere. So 55 00:03:12,639 --> 00:03:15,440 Speaker 1: let's break down this study. Like I said, it's well powered. 56 00:03:15,800 --> 00:03:18,400 Speaker 1: Over one hundred and thirty thousand medical charts were reviewed. 57 00:03:18,480 --> 00:03:21,680 Speaker 1: That's a good number. Big issue that I had in 58 00:03:21,760 --> 00:03:25,399 Speaker 1: it was the fact that when they the people who 59 00:03:25,440 --> 00:03:29,840 Speaker 1: said they took melatonin, so that group, the melatonin takers, 60 00:03:30,040 --> 00:03:35,840 Speaker 1: they were only people who had prescription melatonin. Now you're like, wait, 61 00:03:35,840 --> 00:03:38,880 Speaker 1: what a prescription? Why would anybody take a prescription melotone, 62 00:03:38,880 --> 00:03:40,760 Speaker 1: you just go to CBS and grab it. Yes, in 63 00:03:40,800 --> 00:03:43,480 Speaker 1: the United States, that's true. If you go to the UK, 64 00:03:43,880 --> 00:03:46,720 Speaker 1: where a lot of this patient population were, it's not 65 00:03:46,840 --> 00:03:49,600 Speaker 1: over the counter and you do actually need a prescription. 66 00:03:49,920 --> 00:03:53,480 Speaker 1: So here's the question I have in the people who 67 00:03:53,560 --> 00:03:57,920 Speaker 1: were considered non melatonin users because they didn't get a prescription, 68 00:03:58,480 --> 00:04:01,400 Speaker 1: did any of them actually take melatonin? Because some of 69 00:04:01,440 --> 00:04:03,520 Speaker 1: these patients are from the United States, and by the way, 70 00:04:03,600 --> 00:04:07,360 Speaker 1: melatonin's over the counter. It's not like they asked the patients. 71 00:04:07,440 --> 00:04:10,520 Speaker 1: All they did was look at prescription history. So any 72 00:04:10,520 --> 00:04:13,520 Speaker 1: of the patients that were from the United States who 73 00:04:13,560 --> 00:04:17,240 Speaker 1: had traveled to the United States or maybe vibes medication 74 00:04:17,360 --> 00:04:19,680 Speaker 1: from the United States, they may not actually have been 75 00:04:19,680 --> 00:04:22,719 Speaker 1: included in that control group, and they may have been 76 00:04:23,200 --> 00:04:27,200 Speaker 1: falsely included in the non melatonin user group. That's a 77 00:04:27,279 --> 00:04:30,279 Speaker 1: huge confounding factor. So that's a really big deal for me. 78 00:04:30,600 --> 00:04:34,840 Speaker 1: It's just a misclassification of non users, and so this 79 00:04:34,920 --> 00:04:39,880 Speaker 1: could underestimate the number of people who actually took melatonin. 80 00:04:40,080 --> 00:04:44,200 Speaker 1: And again, if people in the quote unquote non melatonin 81 00:04:44,279 --> 00:04:48,960 Speaker 1: user group were taking over the counter melatonin, is it 82 00:04:49,080 --> 00:04:52,359 Speaker 1: something to be said for the prescription melatonin that you 83 00:04:52,400 --> 00:04:55,240 Speaker 1: get in the UK, maybe it's formulated differently than the 84 00:04:55,360 --> 00:04:57,960 Speaker 1: over the counter one you get here in the United States. 85 00:04:58,400 --> 00:05:00,599 Speaker 1: So of course I looked into that. Now we start 86 00:05:00,600 --> 00:05:02,880 Speaker 1: seeing this rabbit hole that I decide to go down, 87 00:05:02,960 --> 00:05:06,120 Speaker 1: because that's what I do. If you actually look at 88 00:05:06,160 --> 00:05:10,800 Speaker 1: the melatonin that is prescribed in say the UK, there's 89 00:05:10,920 --> 00:05:14,840 Speaker 1: one in particular that kind of peaked my interest. It's 90 00:05:14,880 --> 00:05:19,320 Speaker 1: an extended release formulation. Now in the United States, the 91 00:05:19,400 --> 00:05:22,920 Speaker 1: common complaint that people get when they take melatonin is, yeah, 92 00:05:22,920 --> 00:05:25,640 Speaker 1: it helps me fall asleep, but I don't stay asleep, 93 00:05:26,080 --> 00:05:28,919 Speaker 1: And that's because they're usually pretty short acting. And so 94 00:05:29,600 --> 00:05:33,520 Speaker 1: for people who don't see a benefit with melatonin, it's 95 00:05:33,600 --> 00:05:36,840 Speaker 1: usually because it doesn't last throughout the entire night, which 96 00:05:36,880 --> 00:05:40,680 Speaker 1: is probably why the prescription form is extended release, so 97 00:05:40,760 --> 00:05:43,760 Speaker 1: it continues to be released throughout the night. So my 98 00:05:43,880 --> 00:05:48,120 Speaker 1: question is is it this extended release version that's causing 99 00:05:48,320 --> 00:05:52,279 Speaker 1: some sort of alteration in not only our brain chemistry. 100 00:05:52,279 --> 00:05:54,680 Speaker 1: Obviously that's what it's designed to do, but is that 101 00:05:54,800 --> 00:05:58,800 Speaker 1: actually having a role in our cardiovascular health? So I 102 00:05:58,800 --> 00:06:02,280 Speaker 1: don't really know. That's one question. I had another thing 103 00:06:02,320 --> 00:06:04,880 Speaker 1: that I was looking at was what about the dosages 104 00:06:05,080 --> 00:06:07,599 Speaker 1: and the bioavailability. You know, when you go when you 105 00:06:07,640 --> 00:06:11,640 Speaker 1: take these little melatonin gummies, you're probably getting a much 106 00:06:11,680 --> 00:06:16,200 Speaker 1: lower dose because the bioavailability and after metabolism is likely 107 00:06:16,240 --> 00:06:18,480 Speaker 1: to be much lower than if you're actually having a 108 00:06:18,480 --> 00:06:23,640 Speaker 1: pharmaceutically formulated capsule that bypasses a lot of the digestive 109 00:06:23,760 --> 00:06:27,880 Speaker 1: enzymes and it probably has a more efficient metabolism when 110 00:06:27,920 --> 00:06:31,520 Speaker 1: it goes through the liver. So my guess is, again 111 00:06:31,560 --> 00:06:36,240 Speaker 1: I'm not a chemist or biopharmaceutical whiz, but my guess 112 00:06:36,320 --> 00:06:40,599 Speaker 1: is you're probably getting higher dose of the melatonin from 113 00:06:40,760 --> 00:06:45,000 Speaker 1: these pharmaceutical formulations. On top of that, in the study, 114 00:06:45,560 --> 00:06:50,200 Speaker 1: there was no mention of dosages. It just is the 115 00:06:50,480 --> 00:06:53,960 Speaker 1: study defines quote unquote use of melatonin as at least 116 00:06:54,360 --> 00:06:59,599 Speaker 1: just for one year. So okay, well, are they taking 117 00:06:59,640 --> 00:07:03,159 Speaker 1: one for one year or are they taking twenty milligrams 118 00:07:03,160 --> 00:07:05,560 Speaker 1: for one year? I mean, that kind of makes a difference, 119 00:07:05,680 --> 00:07:10,040 Speaker 1: doesn't it. And then lastly, when it comes to this study, 120 00:07:10,600 --> 00:07:13,880 Speaker 1: the big thing was everyone those who were quote unquote 121 00:07:13,920 --> 00:07:16,600 Speaker 1: the users of melatonin and those who were quote unquote 122 00:07:16,640 --> 00:07:19,840 Speaker 1: the non users of melatonin, they all had to be 123 00:07:20,360 --> 00:07:24,800 Speaker 1: diagnosed with some form of underlying insomnia severity or a 124 00:07:24,840 --> 00:07:28,520 Speaker 1: sleep disorder. So my question is, for the people who 125 00:07:28,600 --> 00:07:34,120 Speaker 1: were considered the users of melatonin, was there insomnia more severe, 126 00:07:34,480 --> 00:07:38,000 Speaker 1: more profound than the non users? It was so profound 127 00:07:38,000 --> 00:07:41,800 Speaker 1: that they actually went to their doctor seeking medical intention 128 00:07:42,000 --> 00:07:46,920 Speaker 1: and then therefore got a prescription. Because we also know that, 129 00:07:47,040 --> 00:07:49,920 Speaker 1: by the way, lack of sleep or poor sleep is 130 00:07:49,960 --> 00:07:55,240 Speaker 1: detrimental to our health, and so that didn't they don't 131 00:07:55,280 --> 00:07:59,440 Speaker 1: really talk about severity of the sleep deprivation. And I'm 132 00:07:59,440 --> 00:08:01,560 Speaker 1: going to go in to another rabbit hole I went 133 00:08:01,560 --> 00:08:04,400 Speaker 1: into when it comes to sleep deprivation. But so I 134 00:08:04,440 --> 00:08:08,160 Speaker 1: think when it comes to this whole study, you know, 135 00:08:08,200 --> 00:08:12,400 Speaker 1: they obviously they also didn't account for like unmeasured life 136 00:08:12,440 --> 00:08:18,320 Speaker 1: style variables, who were smokers, who were obese, who you know, 137 00:08:19,080 --> 00:08:21,840 Speaker 1: any of these things, who had pre existing heart disease, 138 00:08:22,120 --> 00:08:26,200 Speaker 1: any of these things they didn't really mention in the study. 139 00:08:26,320 --> 00:08:30,400 Speaker 1: So while I think it's a very interesting study, obviously 140 00:08:30,840 --> 00:08:35,520 Speaker 1: very concerning the stark differences that came from the users 141 00:08:35,520 --> 00:08:38,680 Speaker 1: of melatonin versus the non users, I'm not quite sure 142 00:08:38,720 --> 00:08:41,800 Speaker 1: we're there yet. And in fact, I personally would want 143 00:08:41,800 --> 00:08:46,120 Speaker 1: to look at the prescription formulations of melatonin to see 144 00:08:46,160 --> 00:08:49,000 Speaker 1: if that itself is the reason that there is an 145 00:08:49,000 --> 00:08:53,320 Speaker 1: increased risk. In fact, that extended release one that I 146 00:08:53,360 --> 00:08:57,280 Speaker 1: mentioned earlier, it was not approved here in the United States. 147 00:08:57,320 --> 00:09:00,600 Speaker 1: It actually got through phase three trials and fail not 148 00:09:00,720 --> 00:09:04,520 Speaker 1: approved here in the United States. So I think this 149 00:09:04,679 --> 00:09:08,560 Speaker 1: is my thought process, is that there it has something 150 00:09:08,559 --> 00:09:13,439 Speaker 1: to do with the formulations that are being prescribed of melatonin, 151 00:09:13,720 --> 00:09:17,960 Speaker 1: and maybe looking at that extended release specifically would be 152 00:09:18,000 --> 00:09:21,000 Speaker 1: of interest. But the way that this study has been 153 00:09:21,040 --> 00:09:25,239 Speaker 1: picked up by the media and just broadly blasted everywhere 154 00:09:25,320 --> 00:09:28,400 Speaker 1: of oh my gosh, melatonin, you have almost one hundred 155 00:09:28,400 --> 00:09:32,120 Speaker 1: percent risk of all cause mortality and death if you 156 00:09:32,200 --> 00:09:35,960 Speaker 1: take melatonin, I'm not really sure that that's I'm not 157 00:09:36,000 --> 00:09:38,080 Speaker 1: really sure that that's the message here. In fact, I 158 00:09:38,080 --> 00:09:40,040 Speaker 1: think we need peel back those layers a little bit. 159 00:09:40,120 --> 00:09:42,600 Speaker 1: You're listening to Wellness and mass We'll be right back 160 00:09:42,640 --> 00:09:49,040 Speaker 1: with more what I want to now go into because 161 00:09:49,040 --> 00:09:54,040 Speaker 1: while my little research started off with that started off 162 00:09:54,080 --> 00:09:57,240 Speaker 1: with let's talk about melatonin, I actually want to focus 163 00:09:57,280 --> 00:10:00,559 Speaker 1: a little bit more on what happens specific to your 164 00:10:00,600 --> 00:10:04,360 Speaker 1: brain when you don't sleep well and you know it's 165 00:10:04,800 --> 00:10:08,640 Speaker 1: it's a really important thing. Because before people start throwing 166 00:10:08,640 --> 00:10:11,760 Speaker 1: all the melatonin away and saying forget it, I'm not 167 00:10:11,920 --> 00:10:15,120 Speaker 1: doing this. Melatonin's bad, blah blah blah, let's talk about 168 00:10:15,120 --> 00:10:19,720 Speaker 1: sleep for a second. So we know that sleep is crucial. 169 00:10:19,840 --> 00:10:22,560 Speaker 1: It's crucial for our mental health and it's crucial for 170 00:10:22,640 --> 00:10:27,800 Speaker 1: our physical health. Poor sleep is associated with all cause mortality, 171 00:10:28,120 --> 00:10:31,880 Speaker 1: just like that study said melatonin was shocking. Poor sleep 172 00:10:32,120 --> 00:10:38,199 Speaker 1: increases our risk of cardiovascular disease, high blood pressure, dementia. 173 00:10:38,800 --> 00:10:41,520 Speaker 1: Let me think what else? Depression, anxiety? I mean, if 174 00:10:41,520 --> 00:10:46,000 Speaker 1: you list it, actually cancer too, If you list any disease, 175 00:10:46,360 --> 00:10:48,800 Speaker 1: I can guarantee I can find you a study linking 176 00:10:48,840 --> 00:10:51,960 Speaker 1: poor sleep to that. So why is that? Why is 177 00:10:52,040 --> 00:10:56,000 Speaker 1: poor sleep so detrimental to our health? Well, when you're 178 00:10:56,000 --> 00:11:00,000 Speaker 1: not sleeping very well, your entire neuro access of all 179 00:11:00,040 --> 00:11:02,880 Speaker 1: all of the hormones and biochemicals that are going on 180 00:11:02,920 --> 00:11:06,680 Speaker 1: in your body is completely off your body. God made 181 00:11:06,679 --> 00:11:11,880 Speaker 1: your body very precisely. It is follows a very natural 182 00:11:11,920 --> 00:11:16,520 Speaker 1: and precise circadian rhythm and flow, and hormones are released 183 00:11:16,520 --> 00:11:19,079 Speaker 1: at very specific times that are supposed to be beneficial 184 00:11:19,120 --> 00:11:22,240 Speaker 1: to our body. When you disrupt that with poor sleep, 185 00:11:22,720 --> 00:11:25,360 Speaker 1: it throws everything out of black. You have a disruption 186 00:11:25,559 --> 00:11:29,200 Speaker 1: of your normal circadian rhythms. Your serotonin, which is that 187 00:11:29,320 --> 00:11:33,200 Speaker 1: happy hormone production, gets disrupted. We know that when we 188 00:11:33,240 --> 00:11:36,840 Speaker 1: see people with depression and anxiety, sometimes they have low serotonin. 189 00:11:37,760 --> 00:11:40,640 Speaker 1: We also see that with poor sleep you have a 190 00:11:40,720 --> 00:11:44,839 Speaker 1: rising cortisol. Cortisol is that stress hormone, and another one 191 00:11:44,880 --> 00:11:48,240 Speaker 1: that you see is noriperinephrine. These are your fight or 192 00:11:48,320 --> 00:11:50,840 Speaker 1: flight response. You know, if you in a back alley 193 00:11:50,880 --> 00:11:52,800 Speaker 1: and someone jumps at you, and then all of a sudden, 194 00:11:52,840 --> 00:11:55,240 Speaker 1: you get super scared and your heart goes fast and 195 00:11:55,280 --> 00:11:59,000 Speaker 1: you start sweating and you have superhuman strength. That's that 196 00:11:59,040 --> 00:12:02,480 Speaker 1: fighter flight. Those are your stress hormones. Now, those are 197 00:12:02,520 --> 00:12:06,080 Speaker 1: great in short bursts. They are designed to protect us 198 00:12:06,120 --> 00:12:10,160 Speaker 1: in short bursts, they will actually do the opposite effect 199 00:12:10,240 --> 00:12:14,160 Speaker 1: to us. If they remain chronically elevated. They work against 200 00:12:14,160 --> 00:12:17,600 Speaker 1: our body, create a state of inflammation and can have 201 00:12:18,280 --> 00:12:23,319 Speaker 1: consequences such as autoimmune disease, cancer, and other illness. If 202 00:12:23,360 --> 00:12:26,600 Speaker 1: you actually look at the brain in people who have 203 00:12:26,800 --> 00:12:29,600 Speaker 1: sleep deprivation, if it happens in the short term, like 204 00:12:29,640 --> 00:12:33,839 Speaker 1: you're cramming for a test or you are anything that 205 00:12:33,920 --> 00:12:36,680 Speaker 1: you have short term sleep deprivation. It's just happening for 206 00:12:36,720 --> 00:12:40,200 Speaker 1: a few days. You already can see if you measure 207 00:12:40,440 --> 00:12:44,679 Speaker 1: brain activity using functional MRI, you see an alteration in 208 00:12:44,720 --> 00:12:47,600 Speaker 1: the brain activity. We also know by doing blood tests 209 00:12:47,600 --> 00:12:51,200 Speaker 1: that you see an alteration in the hormonal chemicals in 210 00:12:51,240 --> 00:12:54,160 Speaker 1: the body. But if you actually now look at the 211 00:12:54,200 --> 00:12:58,320 Speaker 1: brain over time with chronic sleep deprivation, and there have 212 00:12:58,360 --> 00:13:02,880 Speaker 1: been studies looking at prisoners of war, prisoners in general, 213 00:13:03,160 --> 00:13:07,240 Speaker 1: and just other people with chronic sleep deprivation, not only 214 00:13:07,240 --> 00:13:10,880 Speaker 1: do you see an alteration in the brain chemical structure, 215 00:13:11,080 --> 00:13:15,840 Speaker 1: you see an alteration in the brain itself. There's volume loss. 216 00:13:16,320 --> 00:13:19,280 Speaker 1: You lose volume in very key parts of the brain, 217 00:13:19,400 --> 00:13:23,800 Speaker 1: one being the hippocampus, which is responsible for memory, another 218 00:13:23,880 --> 00:13:28,600 Speaker 1: being the frontal lobe cortex, which is responsible for your 219 00:13:28,640 --> 00:13:32,360 Speaker 1: ability to your personality for one, but also your ability 220 00:13:32,400 --> 00:13:37,200 Speaker 1: to control oneself. So when you lose that prefrontal cortex, 221 00:13:38,280 --> 00:13:42,640 Speaker 1: your entire personality can change, and you also may actually 222 00:13:42,679 --> 00:13:44,800 Speaker 1: the way that you can liken this too. If you've 223 00:13:44,800 --> 00:13:48,320 Speaker 1: had too much alcohol, you're kind of disinhibited. You know, 224 00:13:48,480 --> 00:13:51,440 Speaker 1: maybe you wouldn't have gone streaking down the quad if 225 00:13:51,480 --> 00:13:54,559 Speaker 1: you hadn't been drinking alcohol, Well, that part of your 226 00:13:54,559 --> 00:13:57,480 Speaker 1: brain that tells you, you know what streaking down the quad, 227 00:13:57,679 --> 00:14:01,320 Speaker 1: that's not a good idea. That's your pre cortex. So 228 00:14:01,600 --> 00:14:04,280 Speaker 1: when you lose volume in there, you lost you lose 229 00:14:04,280 --> 00:14:06,760 Speaker 1: the ability for your body to say, well, this is 230 00:14:06,800 --> 00:14:09,679 Speaker 1: what's right, this is what's not right. And actually a 231 00:14:09,720 --> 00:14:13,240 Speaker 1: lot of our dementias affect that prefrontal cortex, which is 232 00:14:13,240 --> 00:14:16,400 Speaker 1: why people with dementia, you see them act differently, and 233 00:14:16,440 --> 00:14:19,600 Speaker 1: maybe they're doing things that socially inappropriate or something that 234 00:14:19,640 --> 00:14:22,240 Speaker 1: they would have just never done before because the behavior 235 00:14:22,280 --> 00:14:24,880 Speaker 1: is just totally out of whack for them. So chronic 236 00:14:24,920 --> 00:14:29,080 Speaker 1: sleep deprivation can lead to that. So on Fox and 237 00:14:29,120 --> 00:14:32,120 Speaker 1: Friends this weekend, I talked all about you know, everyone 238 00:14:32,200 --> 00:14:34,800 Speaker 1: going into the holiday season. They're like, all right, let 239 00:14:34,840 --> 00:14:37,040 Speaker 1: me get on my GLP one, let me try and 240 00:14:37,080 --> 00:14:40,400 Speaker 1: lose ten pounds. What's the latest hairstyle or makeup trend 241 00:14:40,480 --> 00:14:43,840 Speaker 1: on social media? Like everyone's just concerned a little bit 242 00:14:43,880 --> 00:14:48,720 Speaker 1: about crap and heading into the holiday season, we know 243 00:14:48,840 --> 00:14:53,520 Speaker 1: that people have an increased feeling of isolation, depression, anxiety, 244 00:14:54,280 --> 00:14:59,480 Speaker 1: and that negative mental health directly impacts our sleep, and 245 00:14:59,600 --> 00:15:03,240 Speaker 1: so I am imploring everyone to let's focus a little 246 00:15:03,240 --> 00:15:06,600 Speaker 1: bit more on our sleep health and our brain health 247 00:15:07,040 --> 00:15:10,040 Speaker 1: heading into the holiday season. So the biggest thing you 248 00:15:10,040 --> 00:15:12,960 Speaker 1: can do instead of just grabbing for melatonin, hold on 249 00:15:13,120 --> 00:15:16,040 Speaker 1: melatonin may be on my list for helping, But let's 250 00:15:16,120 --> 00:15:19,040 Speaker 1: talk about some things we can do to prioritize sleep 251 00:15:19,360 --> 00:15:22,520 Speaker 1: without the melatonin. First and foremost, you have to try 252 00:15:22,520 --> 00:15:24,880 Speaker 1: and get seven to nine hours of sleep every night. 253 00:15:25,160 --> 00:15:28,040 Speaker 1: But and there's a big butt to this. It can't 254 00:15:28,040 --> 00:15:30,120 Speaker 1: be I go to sleep at nine pm one night 255 00:15:30,240 --> 00:15:32,440 Speaker 1: and then I get nine hours, and then the next 256 00:15:32,520 --> 00:15:34,400 Speaker 1: night I go to sleep at midnight and I get 257 00:15:34,480 --> 00:15:37,240 Speaker 1: nine hours. That's not it. Remember I told you about 258 00:15:37,240 --> 00:15:40,600 Speaker 1: that rhythm. Your body wants to follow the same rhythm. 259 00:15:40,920 --> 00:15:43,080 Speaker 1: You want to try really hard to go to bed 260 00:15:43,200 --> 00:15:46,560 Speaker 1: at a similar time every single night. So whether you 261 00:15:46,600 --> 00:15:50,520 Speaker 1: get seven hours or nine hours is less consequential than 262 00:15:50,560 --> 00:15:53,240 Speaker 1: going to bed around the same time each night. Me 263 00:15:53,640 --> 00:15:56,520 Speaker 1: my goal. I love being in bed by nine thirty 264 00:15:56,520 --> 00:15:59,400 Speaker 1: pm every night. Does that mean that I'm usually the 265 00:15:59,440 --> 00:16:02,080 Speaker 1: first to lead the party? Yep? And you know what, 266 00:16:02,480 --> 00:16:06,760 Speaker 1: I'm okay? Because I love my sleep and I prioritize it. 267 00:16:06,840 --> 00:16:10,760 Speaker 1: I really do. On top of that, you really have 268 00:16:10,800 --> 00:16:14,880 Speaker 1: to power down electronics and screens. I mean they say 269 00:16:15,040 --> 00:16:17,760 Speaker 1: ninety to one hundred and twenty minutes before bed. I 270 00:16:17,800 --> 00:16:21,240 Speaker 1: know that's hard. In my house, we do watch TV 271 00:16:21,360 --> 00:16:25,160 Speaker 1: before bed. It is something we do, but it's not ideal. 272 00:16:25,640 --> 00:16:28,040 Speaker 1: And so the best thing to do is to power 273 00:16:28,080 --> 00:16:30,960 Speaker 1: down those devices because that blue light that's coming at 274 00:16:31,000 --> 00:16:35,160 Speaker 1: you from those devices, they're also disrupting your body's ability 275 00:16:35,200 --> 00:16:39,120 Speaker 1: to naturally make its melatonin, and naturally your body is saying, 276 00:16:39,160 --> 00:16:41,840 Speaker 1: oh there's a light, it's daytime. It is not time 277 00:16:41,880 --> 00:16:45,120 Speaker 1: for bed. You power down those screens so your body 278 00:16:45,160 --> 00:16:48,560 Speaker 1: can be like, okay, now it is time. Let's convert 279 00:16:48,640 --> 00:16:51,680 Speaker 1: some of this serotonin into melatonin, and that melatonin is 280 00:16:51,680 --> 00:16:54,800 Speaker 1: gonna tell my brain it's time for bed. By keeping 281 00:16:54,800 --> 00:16:58,000 Speaker 1: those screens on, you're disrupting that circadian rhythm. You're working 282 00:16:58,040 --> 00:17:01,040 Speaker 1: against your body to get to sleep. It is what 283 00:17:01,080 --> 00:17:04,119 Speaker 1: it is. What else can we do? We also know 284 00:17:04,280 --> 00:17:07,119 Speaker 1: exercising every single day, and that doesn't mean going to 285 00:17:07,119 --> 00:17:09,040 Speaker 1: the gym and being a weightlifter and blah blah blah 286 00:17:09,080 --> 00:17:10,960 Speaker 1: all that stuff. It means just move your body a 287 00:17:11,000 --> 00:17:13,640 Speaker 1: little bit. You know, I was working in the hospital yesterday. 288 00:17:13,800 --> 00:17:15,680 Speaker 1: I did not get to the gym before or after, 289 00:17:16,280 --> 00:17:18,800 Speaker 1: but I did use the stairs. I didn't use the elevator, 290 00:17:18,920 --> 00:17:21,280 Speaker 1: and I kind of did two steps at a time, 291 00:17:21,880 --> 00:17:24,200 Speaker 1: went as fast as I could, just trying to move 292 00:17:24,240 --> 00:17:26,000 Speaker 1: my body a little bit. Because if you move your 293 00:17:26,040 --> 00:17:28,480 Speaker 1: body during the day, you get your you know, reach 294 00:17:28,600 --> 00:17:32,160 Speaker 1: that goal heart rate, get your heart and your blood flowing. 295 00:17:32,400 --> 00:17:35,080 Speaker 1: That does help you sleep at night. Some people like 296 00:17:35,160 --> 00:17:37,920 Speaker 1: to shower or sama at night and that can help 297 00:17:38,000 --> 00:17:40,520 Speaker 1: you relax and kind of set the mood for the day. 298 00:17:41,440 --> 00:17:43,879 Speaker 1: And another thing that is actually really good as we 299 00:17:43,920 --> 00:17:48,439 Speaker 1: head into the holiday season is to forgive yourself and 300 00:17:49,160 --> 00:17:51,879 Speaker 1: say it's okay not to say yes to every single party. 301 00:17:52,760 --> 00:17:55,840 Speaker 1: I promise you they'll still be your friends even if 302 00:17:55,840 --> 00:17:57,960 Speaker 1: you say no to their holiday party. This year, we 303 00:17:58,040 --> 00:18:01,119 Speaker 1: tend to overdo it during the holiday and while we 304 00:18:01,160 --> 00:18:03,480 Speaker 1: tell ourselves, all right, we just need to power through 305 00:18:03,520 --> 00:18:05,600 Speaker 1: these next two months and then we're going to recover 306 00:18:05,680 --> 00:18:09,000 Speaker 1: in January, the reality is we don't recover in January. 307 00:18:09,080 --> 00:18:11,399 Speaker 1: We power through it and then we power through something 308 00:18:11,400 --> 00:18:14,720 Speaker 1: else that happens in January, February, and March. So that 309 00:18:14,880 --> 00:18:17,600 Speaker 1: mentality is terrible. Like I said, on the short term, 310 00:18:17,680 --> 00:18:20,679 Speaker 1: you are affecting your body, your brain, So don't power 311 00:18:20,720 --> 00:18:24,600 Speaker 1: through anything. You know, pace yourself. You know, it's a marathon, 312 00:18:25,040 --> 00:18:27,520 Speaker 1: not a sprint, and you have to be enjoying every 313 00:18:27,520 --> 00:18:31,040 Speaker 1: moment of your life because every day is a blessing 314 00:18:31,240 --> 00:18:35,600 Speaker 1: and nothing is guaranteed. So please don't power through anything. 315 00:18:36,160 --> 00:18:40,359 Speaker 1: Prioritize yourself, prioritize your family and your friends, and focus 316 00:18:40,400 --> 00:18:43,200 Speaker 1: on your sleep. If you really are struggling to get 317 00:18:43,200 --> 00:18:45,440 Speaker 1: some sleep, you can go talk to your doctor. They 318 00:18:45,480 --> 00:18:49,040 Speaker 1: may have some advice, but you may still consider low 319 00:18:49,080 --> 00:18:52,119 Speaker 1: dose melatonin. You know, I'm not opposed to it, even 320 00:18:52,200 --> 00:18:55,240 Speaker 1: after this scary study came out. You know, I put 321 00:18:55,280 --> 00:18:59,119 Speaker 1: together we all know that I love liquid herbs. My 322 00:18:59,320 --> 00:19:03,120 Speaker 1: sleep formula does have a microdose of melatonin and it's 323 00:19:03,160 --> 00:19:05,240 Speaker 1: two milligrams, but it also has a whole bunch of 324 00:19:05,320 --> 00:19:08,479 Speaker 1: other natural herbs that are meant for calming. You know, 325 00:19:08,600 --> 00:19:13,880 Speaker 1: we have lavender, camo meal, I love hot tea before bed. 326 00:19:14,119 --> 00:19:17,080 Speaker 1: Those natural herbs can also help calm you. I don't 327 00:19:17,080 --> 00:19:20,240 Speaker 1: want anybody to be super freaked out about this melatonin study. 328 00:19:20,400 --> 00:19:22,240 Speaker 1: I take it with you know, take it with caution. 329 00:19:23,119 --> 00:19:25,959 Speaker 1: I'm certainly going to avoid those prescription melatonins, I'll tell 330 00:19:25,960 --> 00:19:29,560 Speaker 1: you that much. I oppose to microdosing of melatonin and 331 00:19:29,640 --> 00:19:32,920 Speaker 1: taking it occasionally. Now, I'm not If you find yourself 332 00:19:33,040 --> 00:19:36,080 Speaker 1: really not able to sleep without melatonin, take a look 333 00:19:36,080 --> 00:19:40,480 Speaker 1: at the lifestyle and your bedtime routine because maybe making 334 00:19:40,560 --> 00:19:43,000 Speaker 1: some changes there are really what your body needs, not 335 00:19:43,119 --> 00:19:46,440 Speaker 1: so much the melatonin. But so that's my uh, that's 336 00:19:46,480 --> 00:19:51,000 Speaker 1: my little saga when it comes to melatonin, that study sleep, 337 00:19:51,400 --> 00:19:54,639 Speaker 1: getting through the holidays, and we're all in this together everyone, Okay. 338 00:19:54,720 --> 00:19:57,479 Speaker 1: If you have any tips on what helps you sleep, 339 00:19:57,760 --> 00:20:01,159 Speaker 1: please reach out to me on social media and Instagram. Thanks, 340 00:20:01,240 --> 00:20:04,320 Speaker 1: whatever it is, send me a message. I love hearing 341 00:20:04,359 --> 00:20:07,800 Speaker 1: other people's tips and tricks because sleep is crucial and 342 00:20:07,840 --> 00:20:10,719 Speaker 1: if there's one thing that you want to prioritize in 343 00:20:10,760 --> 00:20:13,359 Speaker 1: your life, it is your sleep. So I'm open to 344 00:20:13,400 --> 00:20:15,919 Speaker 1: hearing from all of you. Thank you so much for 345 00:20:15,960 --> 00:20:19,360 Speaker 1: listening to Wellness Unmass. I'm doctor Nicole Safire. Make sure 346 00:20:19,400 --> 00:20:22,560 Speaker 1: you listen to Wellness on Mass on iHeartRadio wherever you 347 00:20:22,600 --> 00:20:24,560 Speaker 1: get your podcasts, and we will see you next time.