1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,800 --> 00:00:18,840 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. My 3 00:00:19,720 --> 00:00:24,840 Speaker 1: sports psychology professor would say, if you want to know 4 00:00:24,960 --> 00:00:32,800 Speaker 1: your weakness, just ask your competition. I know my weaknesses, 5 00:00:34,479 --> 00:00:41,519 Speaker 1: I would argue. Many fitness professionals claim to be perfect 6 00:00:41,800 --> 00:00:48,239 Speaker 1: and put out that perfection on social media. I know 7 00:00:49,360 --> 00:00:54,000 Speaker 1: what what I'm lacking, and one of those things is sleep. 8 00:00:55,920 --> 00:01:02,080 Speaker 1: I have been manic to a agree story for another day. 9 00:01:02,120 --> 00:01:04,520 Speaker 1: But I've gotten better over the years, is what I'm 10 00:01:04,560 --> 00:01:09,080 Speaker 1: trying to say. When I was younger, I just I 11 00:01:09,120 --> 00:01:12,240 Speaker 1: didn't sleep a lot. Too much to do, too much 12 00:01:12,280 --> 00:01:17,120 Speaker 1: to do, especially when you are an entrepreneur, when you 13 00:01:17,160 --> 00:01:22,200 Speaker 1: are working for yourself, when you have to hustle, not 14 00:01:22,280 --> 00:01:24,440 Speaker 1: a lot of time to sleep. And back when I 15 00:01:24,480 --> 00:01:28,480 Speaker 1: was a trainer, holy cow, was I work in crazy hours. 16 00:01:29,080 --> 00:01:33,840 Speaker 1: Because you have your clientele that starts at five am, 17 00:01:33,920 --> 00:01:37,920 Speaker 1: sometimes earlier, but generally Jim's open at five am. You 18 00:01:37,959 --> 00:01:40,240 Speaker 1: got your twenty four hour gyms now not so much 19 00:01:40,280 --> 00:01:43,360 Speaker 1: back when I first started, which you had private clients 20 00:01:43,360 --> 00:01:46,880 Speaker 1: who would start earlier sometimes, but let's call it five 21 00:01:46,959 --> 00:01:51,200 Speaker 1: am five am to ten am, eleven am. If you're 22 00:01:51,400 --> 00:01:54,160 Speaker 1: you know, in the cities, whatever, that's that's the prime time, 23 00:01:54,240 --> 00:01:59,720 Speaker 1: and then five pm to ten eleven PM again, and 24 00:01:59,760 --> 00:02:02,160 Speaker 1: then if you're an entrepreneur, you gotta fill in that 25 00:02:02,280 --> 00:02:06,560 Speaker 1: dead time in between and then after so long story short, 26 00:02:06,920 --> 00:02:10,440 Speaker 1: that's one of my excuses for not getting a lot 27 00:02:10,440 --> 00:02:13,959 Speaker 1: of sleep. And it's an excuse because then when I 28 00:02:14,000 --> 00:02:17,840 Speaker 1: wasn't doing that, I was still staying up late, and 29 00:02:17,880 --> 00:02:21,359 Speaker 1: to this day, I generally go to bed late and 30 00:02:21,440 --> 00:02:26,200 Speaker 1: wake up early. And that is problematic. I know it is. 31 00:02:27,280 --> 00:02:32,720 Speaker 1: I know the physiology. I know that rest is super important, 32 00:02:34,639 --> 00:02:39,239 Speaker 1: but that's a struggle to mental and physical and behavioral 33 00:02:39,320 --> 00:02:41,480 Speaker 1: struggle that I have. It's one of my top three 34 00:02:41,520 --> 00:02:44,840 Speaker 1: weaknesses when it comes to my health and wellness, fully aware, 35 00:02:44,840 --> 00:02:51,799 Speaker 1: fully honest about that, and I'm working on it. And 36 00:02:51,880 --> 00:02:56,000 Speaker 1: when I really train hard for an event iron Man 37 00:02:56,520 --> 00:03:00,200 Speaker 1: back in the day, marathons, ultra marathons, you know, was 38 00:03:00,240 --> 00:03:02,240 Speaker 1: going faster when I was younger, and then it was 39 00:03:02,320 --> 00:03:06,799 Speaker 1: more to just participate over the past decade or so, 40 00:03:06,960 --> 00:03:10,359 Speaker 1: but now getting back into the trying to go fast 41 00:03:10,440 --> 00:03:14,440 Speaker 1: phase and there's a lot of workouts and I need 42 00:03:14,440 --> 00:03:19,359 Speaker 1: to sleep. And this podcast is all about us myself 43 00:03:19,400 --> 00:03:25,880 Speaker 1: included living our best lives. And so to do that, 44 00:03:26,639 --> 00:03:29,280 Speaker 1: one of the first things we have to do is 45 00:03:29,320 --> 00:03:32,240 Speaker 1: be honest about what our weaknesses are, what we need 46 00:03:32,280 --> 00:03:37,360 Speaker 1: to improve. And so I do this podcast uh with 47 00:03:37,520 --> 00:03:45,840 Speaker 1: mixed emotions because I know that I need to improve 48 00:03:45,920 --> 00:03:49,760 Speaker 1: this dramatically. And it's easy to avoid approach avoidance, right, 49 00:03:50,360 --> 00:03:54,000 Speaker 1: So we can just avoid our weaknesses, our issues. You know. 50 00:03:54,520 --> 00:03:58,360 Speaker 1: I come from Catholic family, Irish Catholic. If you avoid it, 51 00:03:58,400 --> 00:04:01,360 Speaker 1: if you don't say it exists, it doesn't exist. Put 52 00:04:01,360 --> 00:04:04,400 Speaker 1: your head in the ground. So I was raised. But 53 00:04:05,560 --> 00:04:07,520 Speaker 1: this has been a topic I have been waiting to 54 00:04:07,640 --> 00:04:11,760 Speaker 1: do because it is so important and I'm working hard 55 00:04:11,800 --> 00:04:15,720 Speaker 1: to improve it. And I have one of the pre 56 00:04:15,840 --> 00:04:22,240 Speaker 1: eminent sleep experts to make me feel guilty and make 57 00:04:22,360 --> 00:04:28,839 Speaker 1: me better. All right, So coming up very shortly, Dr 58 00:04:29,200 --> 00:04:36,080 Speaker 1: Linnell Schneeberg, all right. Met her recently at an event 59 00:04:36,320 --> 00:04:40,360 Speaker 1: for my literary agent. We share the same one, had 60 00:04:40,400 --> 00:04:43,560 Speaker 1: not met her till this event. When she told me 61 00:04:43,640 --> 00:04:48,880 Speaker 1: what she did, I felt very guilty and said, I 62 00:04:48,920 --> 00:04:52,520 Speaker 1: gotta have you on. And she is a psych d 63 00:04:53,200 --> 00:04:58,440 Speaker 1: She is a fellow of the American Academy of Sleep Medicine. 64 00:04:58,520 --> 00:05:01,600 Speaker 1: She is an assistant for Fessor at the Yale School 65 00:05:01,600 --> 00:05:06,279 Speaker 1: of Medicine. She is a licensed clinical psychologist. She is 66 00:05:06,320 --> 00:05:10,479 Speaker 1: the author of Become Your Child Sleep Coach, The Bedtime 67 00:05:10,520 --> 00:05:14,159 Speaker 1: Doctors Five Step Guide Ages three to ten. So you know, 68 00:05:14,240 --> 00:05:16,440 Speaker 1: she saw that most books, just about all of them 69 00:05:16,440 --> 00:05:19,839 Speaker 1: when it comes to kids, are infants, and so she 70 00:05:19,960 --> 00:05:23,280 Speaker 1: filled that gap with the age group of three to ten. 71 00:05:23,400 --> 00:05:26,920 Speaker 1: But she also can help us, you know, us who 72 00:05:27,120 --> 00:05:31,200 Speaker 1: are sleep deprived as adults, and if you are a parent, 73 00:05:31,400 --> 00:05:33,640 Speaker 1: she can help as well. But obviously many of the 74 00:05:33,720 --> 00:05:37,840 Speaker 1: same topics and tips that she will give apply to 75 00:05:37,880 --> 00:05:41,760 Speaker 1: all of us. And her practice focuses on helping parents 76 00:05:41,839 --> 00:05:45,159 Speaker 1: teach their preschool and elementary school children to be great 77 00:05:45,200 --> 00:05:49,320 Speaker 1: sleepers using and I love this cognitive behavioral therapy for 78 00:05:49,400 --> 00:05:55,320 Speaker 1: insomnia to help adolescents and adults sleep well. So after 79 00:05:55,360 --> 00:05:59,800 Speaker 1: the break, we're going to hear from Dr Linnell Schneeberg again, 80 00:06:00,560 --> 00:06:03,480 Speaker 1: going to admit my weaknesses and she's gonna help. She's 81 00:06:03,480 --> 00:06:07,039 Speaker 1: gonna give us the physiology, the psychology, and why it 82 00:06:07,160 --> 00:06:10,680 Speaker 1: is so important for our health and wellness that we 83 00:06:10,920 --> 00:06:14,360 Speaker 1: get sleep. All right, quick break, We'll be right back, 84 00:06:25,080 --> 00:06:27,240 Speaker 1: and we are back. As I said in the intro, 85 00:06:27,480 --> 00:06:31,400 Speaker 1: I'm a little stressed about this interview because, as I 86 00:06:31,400 --> 00:06:34,640 Speaker 1: said the intro, it's it's my weakness. And a big 87 00:06:34,680 --> 00:06:38,440 Speaker 1: part of us living our best lives is admitting to 88 00:06:38,960 --> 00:06:42,120 Speaker 1: first understanding and seeing what our weaknesses are. And I 89 00:06:42,160 --> 00:06:44,200 Speaker 1: know full well that this is one of mine. And 90 00:06:44,320 --> 00:06:47,479 Speaker 1: when Dr Lynnell Schneeberg and I first met, which was 91 00:06:47,480 --> 00:06:50,039 Speaker 1: not too long ago, this is exactly what we talked about. 92 00:06:50,080 --> 00:06:53,680 Speaker 1: So Dr Schneeberg, thank you so much for coming on 93 00:06:53,880 --> 00:06:59,360 Speaker 1: and and again making me feel guilty. How to end 94 00:06:59,400 --> 00:07:02,280 Speaker 1: with you feel much better about how you can improve 95 00:07:02,320 --> 00:07:04,720 Speaker 1: your sleep, and thank you for having me. Oh my gosh, 96 00:07:04,760 --> 00:07:07,279 Speaker 1: you know you have done it all, especially when you 97 00:07:07,320 --> 00:07:09,800 Speaker 1: focus on kids. I mean, I think sleep is probably 98 00:07:09,840 --> 00:07:13,240 Speaker 1: hard enough, especially from the cognitive behavioral side, but you know, 99 00:07:13,720 --> 00:07:16,239 Speaker 1: getting parents and kids to get on the same page 100 00:07:16,240 --> 00:07:18,600 Speaker 1: with this, that's that's got to be a challenging endeavor. 101 00:07:19,120 --> 00:07:21,320 Speaker 1: It is hard. You're right, it's one of the things 102 00:07:21,360 --> 00:07:24,080 Speaker 1: that people struggle with so much. Is he making sure 103 00:07:24,080 --> 00:07:27,680 Speaker 1: that everyone in their household is sleeping well? Right? Yeah? 104 00:07:27,680 --> 00:07:30,680 Speaker 1: And what I love about this topic is, you know, 105 00:07:30,960 --> 00:07:33,920 Speaker 1: we're being sold so much stuff, right The fitness tech 106 00:07:34,000 --> 00:07:36,600 Speaker 1: and all of these different potions and products and things, 107 00:07:36,640 --> 00:07:38,840 Speaker 1: and and at the end of the day, like sleep 108 00:07:38,920 --> 00:07:41,520 Speaker 1: is something that I know and you know we need 109 00:07:41,960 --> 00:07:44,840 Speaker 1: and we need to do better. Um, but it really 110 00:07:44,880 --> 00:07:47,760 Speaker 1: doesn't cost anything if we kind of figure out these 111 00:07:47,760 --> 00:07:49,960 Speaker 1: tips and techniques that you're gonna talk about and different 112 00:07:50,000 --> 00:07:52,760 Speaker 1: behaviors and stuff like that. But it's a huge part 113 00:07:52,760 --> 00:07:55,160 Speaker 1: of our lives and we all need to get that 114 00:07:55,240 --> 00:07:58,480 Speaker 1: under control. And you know there's so many different ways 115 00:07:58,560 --> 00:08:01,280 Speaker 1: that you know, we're prevented from how having that, Let 116 00:08:01,320 --> 00:08:03,480 Speaker 1: me start with my first question that I know I 117 00:08:03,520 --> 00:08:05,240 Speaker 1: get a lot and I'm sure you do too. Is 118 00:08:05,280 --> 00:08:08,120 Speaker 1: there a perfect number of hours of sleep for everyone? 119 00:08:08,400 --> 00:08:11,280 Speaker 1: There is not? And I get that question so often 120 00:08:11,320 --> 00:08:13,560 Speaker 1: that I have a little graphic that I usually throw 121 00:08:13,640 --> 00:08:15,560 Speaker 1: up on a screen if I'm working with somebody, and 122 00:08:15,600 --> 00:08:17,200 Speaker 1: we can put it in your show notes if you like. 123 00:08:17,760 --> 00:08:21,119 Speaker 1: But sleep is on a bell curve, like everything else 124 00:08:21,280 --> 00:08:23,680 Speaker 1: is on a bell curve, right, Some people need a 125 00:08:23,720 --> 00:08:26,000 Speaker 1: low amount, some people need a high amount, and most 126 00:08:26,040 --> 00:08:27,760 Speaker 1: people are in the middle, you know, at the peak 127 00:08:27,760 --> 00:08:31,160 Speaker 1: of that bell. And so the lowest number that people 128 00:08:31,320 --> 00:08:35,559 Speaker 1: ever need is somewhere around five hours. And that's really rare, 129 00:08:36,000 --> 00:08:38,040 Speaker 1: and the most they ever seem to need is around 130 00:08:38,120 --> 00:08:41,959 Speaker 1: nine hours, again rare, except for teenagers need about nine 131 00:08:42,000 --> 00:08:45,520 Speaker 1: hours actually, but most of us need six, seven or eight, 132 00:08:45,760 --> 00:08:48,480 Speaker 1: with probably seven seven and a half being the most 133 00:08:48,600 --> 00:08:51,880 Speaker 1: common number, not really the eight that we all hear 134 00:08:51,920 --> 00:08:55,240 Speaker 1: about so much in the news. Right, So, the way 135 00:08:55,600 --> 00:08:57,880 Speaker 1: I asked people to think about their sleep is do 136 00:08:57,960 --> 00:09:00,960 Speaker 1: you wake up in the morning without in a arm? 137 00:09:01,000 --> 00:09:03,240 Speaker 1: And do you have enough energy to run your day? 138 00:09:03,640 --> 00:09:06,520 Speaker 1: And I hope that I'm that five hour exception to 139 00:09:06,559 --> 00:09:09,920 Speaker 1: the rule. Uh, you know, and and I love that. 140 00:09:09,960 --> 00:09:12,600 Speaker 1: And you know what I have said that every single 141 00:09:12,679 --> 00:09:15,360 Speaker 1: guest I have had on at some point when I 142 00:09:15,400 --> 00:09:19,239 Speaker 1: ask a question like that, Dr Sneeberg says it depends, 143 00:09:19,679 --> 00:09:23,120 Speaker 1: and that like it. That's life, right, is that it's 144 00:09:23,160 --> 00:09:26,000 Speaker 1: so rarely black and white. There's science, but it depends, right, 145 00:09:26,480 --> 00:09:30,240 Speaker 1: It does depend um But usually through your middle adult years, 146 00:09:30,360 --> 00:09:32,880 Speaker 1: right after your twenties, let's say, after your mid twenties 147 00:09:33,040 --> 00:09:36,400 Speaker 1: until about your fifties, you do tend to need about 148 00:09:36,400 --> 00:09:38,760 Speaker 1: the same amount each night. And most people kind of 149 00:09:38,760 --> 00:09:41,280 Speaker 1: know what that number is because they feel good when 150 00:09:41,320 --> 00:09:43,840 Speaker 1: they get it. And again they don't, you know, they 151 00:09:43,880 --> 00:09:46,400 Speaker 1: don't really have to hit the snooze alarm seven times, 152 00:09:46,600 --> 00:09:49,120 Speaker 1: and they don't really have to nap for any long 153 00:09:49,200 --> 00:09:51,440 Speaker 1: period outside of a power nap. But that's when you 154 00:09:51,480 --> 00:09:53,760 Speaker 1: know you're you're really in the zone. And since you 155 00:09:53,880 --> 00:09:55,960 Speaker 1: just you just hit on it, let's let's get to it. 156 00:09:56,080 --> 00:09:59,120 Speaker 1: I am a huge napper. When I first got my 157 00:09:59,200 --> 00:10:02,080 Speaker 1: office years ago, I was so excited because it was 158 00:10:02,080 --> 00:10:03,840 Speaker 1: one of these places that the furniture came with the 159 00:10:03,880 --> 00:10:05,960 Speaker 1: office and there was a huge couch and I was like, 160 00:10:06,000 --> 00:10:08,400 Speaker 1: oh my gosh, this is gonna be where I take 161 00:10:08,400 --> 00:10:10,480 Speaker 1: my naps. You know, it's it's out of the house. 162 00:10:10,880 --> 00:10:14,480 Speaker 1: So what is the research tell people on naps. Naps 163 00:10:14,480 --> 00:10:17,720 Speaker 1: are great. And a lot of people think naps quote 164 00:10:17,760 --> 00:10:22,480 Speaker 1: unquote ruined your night's sleep, but they absolutely don't. Matter 165 00:10:22,559 --> 00:10:25,160 Speaker 1: of fact, we are built to take a nap because 166 00:10:25,200 --> 00:10:28,280 Speaker 1: we know this because we measure people's melotonin over the 167 00:10:28,280 --> 00:10:31,320 Speaker 1: twenty four hour cycle, right, and we get a big 168 00:10:31,360 --> 00:10:34,240 Speaker 1: burst of melotonin in the evening. Everyone knows that, and 169 00:10:34,280 --> 00:10:36,400 Speaker 1: that triggers your you know, your brain it it's time 170 00:10:36,440 --> 00:10:39,480 Speaker 1: to sleep. And then the melotonin really recedes in the 171 00:10:39,520 --> 00:10:42,199 Speaker 1: early morning hours. But then we get another little bump 172 00:10:42,200 --> 00:10:45,720 Speaker 1: of it, or just after lunch, and so it's almost 173 00:10:45,720 --> 00:10:48,280 Speaker 1: as though the body expects and once a nap. And 174 00:10:48,559 --> 00:10:50,840 Speaker 1: what we all know, some cultures build that in right, 175 00:10:50,880 --> 00:10:54,000 Speaker 1: the c stuff into their day. And so my own 176 00:10:54,040 --> 00:10:56,880 Speaker 1: takeaway about naps is that it's fine to take one 177 00:10:56,960 --> 00:10:59,360 Speaker 1: every day. I'm a big fan of a power nap, 178 00:10:59,440 --> 00:11:03,360 Speaker 1: meaning somewhere around the thirty minute mark or less. I 179 00:11:03,480 --> 00:11:06,680 Speaker 1: myself can often fall asleep for five or ten minutes 180 00:11:07,040 --> 00:11:09,800 Speaker 1: and that's enough. And you want your nap to fall 181 00:11:09,880 --> 00:11:14,160 Speaker 1: between noon nish and fourish. If you're sort of let's 182 00:11:14,160 --> 00:11:17,000 Speaker 1: say you sleep from eleven ten or eleven to six 183 00:11:17,080 --> 00:11:19,680 Speaker 1: or seven, you would expect the nap to be a 184 00:11:19,720 --> 00:11:22,200 Speaker 1: few hours after that, right about six hours after that 185 00:11:22,360 --> 00:11:25,240 Speaker 1: or more, and you would pick that between twelve and four, 186 00:11:25,400 --> 00:11:29,480 Speaker 1: that power nap, and oftentimes you'll feel amazingly restored after that, 187 00:11:29,600 --> 00:11:32,360 Speaker 1: and your nighttime sleep, your bedtime will be just where 188 00:11:32,360 --> 00:11:34,959 Speaker 1: it should be. It doesn't ruin a thing. It's great 189 00:11:35,000 --> 00:11:37,160 Speaker 1: to hear. I have to have my wife listen to 190 00:11:37,200 --> 00:11:40,360 Speaker 1: this because she is, you know, she's someone's like, really, 191 00:11:40,440 --> 00:11:42,560 Speaker 1: you're taking a nap, and I'm like, I'm not built 192 00:11:42,600 --> 00:11:44,840 Speaker 1: like you, you know, she's someone who just goes NonStop 193 00:11:44,880 --> 00:11:49,920 Speaker 1: crazy TV producer. Um and and that's what I have read. 194 00:11:50,080 --> 00:11:52,800 Speaker 1: And what I love is saying to I say to 195 00:11:52,840 --> 00:11:54,680 Speaker 1: my iPhone, I lie down on my couch and in 196 00:11:54,679 --> 00:11:56,719 Speaker 1: the office, and I say, SyRI, wake me up in 197 00:11:56,760 --> 00:12:00,240 Speaker 1: half an hour. And it's right. And I have to 198 00:12:00,280 --> 00:12:01,959 Speaker 1: hear that that's what you because that's what I've read 199 00:12:01,960 --> 00:12:03,319 Speaker 1: to write about in a half hour. You don't want 200 00:12:03,320 --> 00:12:05,760 Speaker 1: to go too much longer than that for most people, right, 201 00:12:05,800 --> 00:12:08,720 Speaker 1: it can be problematic. That's right. You're go into what's 202 00:12:08,720 --> 00:12:11,160 Speaker 1: called sleep inertia, which means when you wake up, you'll 203 00:12:11,160 --> 00:12:13,600 Speaker 1: feel too tired, you feel draggier than when you went 204 00:12:13,679 --> 00:12:16,320 Speaker 1: to sleep. But those short naps are amazing. I take 205 00:12:16,320 --> 00:12:18,560 Speaker 1: them myself. I take them every day if I can, 206 00:12:18,720 --> 00:12:21,760 Speaker 1: and I too um pre covid Right, I had an 207 00:12:21,760 --> 00:12:27,319 Speaker 1: office and had a recliner makes me happy just thinking 208 00:12:27,360 --> 00:12:30,360 Speaker 1: about it. I love my naps right exactly. And I 209 00:12:30,400 --> 00:12:32,199 Speaker 1: would put a little sign on my door that said 210 00:12:32,480 --> 00:12:36,960 Speaker 1: on a conference call. You know. So my office is 211 00:12:37,040 --> 00:12:39,360 Speaker 1: also my podcast studio, and I have a sign that 212 00:12:39,400 --> 00:12:42,760 Speaker 1: says recording, and that's either when I'm recording or when 213 00:12:42,800 --> 00:12:46,680 Speaker 1: I'm sleeping. It's one or the other. Right, Uh, you 214 00:12:46,800 --> 00:12:48,400 Speaker 1: hit on it. This is so simple. We're just gonna 215 00:12:48,440 --> 00:12:52,040 Speaker 1: go from topic to topic. Melotonin as a supplement, what 216 00:12:52,080 --> 00:12:54,040 Speaker 1: are the what are your thoughts, and what's the research 217 00:12:54,080 --> 00:12:58,040 Speaker 1: on that? Yeah, so this is what I always saying. Melotonin, right, 218 00:12:58,160 --> 00:13:01,280 Speaker 1: It isn't a controlled substance. It is in heroin, right, 219 00:13:01,480 --> 00:13:05,640 Speaker 1: But it also isn't the answer usually. And I'll tell 220 00:13:05,679 --> 00:13:09,240 Speaker 1: you why. Most people who have insomnia, they think, well, 221 00:13:09,520 --> 00:13:12,040 Speaker 1: i'll just take something for that, right, You'll take a 222 00:13:12,280 --> 00:13:15,120 Speaker 1: Namby and I'll take a melotonin, I'll take who knows, 223 00:13:15,200 --> 00:13:18,160 Speaker 1: writes Thailan ill PM. But what they haven't done is 224 00:13:18,200 --> 00:13:21,560 Speaker 1: they really haven't built good sleep skills, and so the 225 00:13:21,600 --> 00:13:24,880 Speaker 1: melotonin becomes a bit of a band aid, if you will. Right, 226 00:13:25,240 --> 00:13:27,560 Speaker 1: you haven't really done the work to improve the way 227 00:13:27,640 --> 00:13:30,839 Speaker 1: that you sleep, your sleep habits, your sleep hygiene, your 228 00:13:30,840 --> 00:13:33,800 Speaker 1: sleep skills. And so to me, melotonin just sort of 229 00:13:33,840 --> 00:13:37,600 Speaker 1: obscures the picture. And I would rather, like anything else, 230 00:13:37,920 --> 00:13:39,960 Speaker 1: fix it from the source than to put a band 231 00:13:40,000 --> 00:13:42,440 Speaker 1: aid on it. I love that because it goes to 232 00:13:42,520 --> 00:13:46,160 Speaker 1: like supplements, you know, when it comes to sports or 233 00:13:46,200 --> 00:13:49,480 Speaker 1: even diet. Right, it's it's a supplement and as you said, 234 00:13:49,520 --> 00:13:51,559 Speaker 1: you know, if it doesn't hurt you, okay, if it's 235 00:13:51,559 --> 00:13:54,360 Speaker 1: not super expensive, you're not wasting your money. Okay, but 236 00:13:55,200 --> 00:13:58,360 Speaker 1: it doesn't feel it's too supplement things that we're not 237 00:13:58,400 --> 00:14:01,960 Speaker 1: doing right, So you know I love that it's it 238 00:14:02,040 --> 00:14:05,320 Speaker 1: can help maybe, right, um, but we need to fix 239 00:14:05,360 --> 00:14:08,079 Speaker 1: the other things, right, Yeah, But it's often not the answer. 240 00:14:08,160 --> 00:14:10,599 Speaker 1: People will The most common sentence I hear is I 241 00:14:10,679 --> 00:14:13,360 Speaker 1: tried milatony and it didn't work. Oh yeah, that would 242 00:14:13,400 --> 00:14:17,120 Speaker 1: never work for me. You know, I'm quite sure. You know, 243 00:14:17,520 --> 00:14:20,280 Speaker 1: I need my naps and I need to to sleep more. Um. 244 00:14:20,400 --> 00:14:22,960 Speaker 1: Let's get to obviously one of my favorite topics, and 245 00:14:23,000 --> 00:14:24,840 Speaker 1: I know you just discussed this with one of my 246 00:14:24,840 --> 00:14:28,600 Speaker 1: favorite people, Met Fitzgerald. You know, exercise. You know what 247 00:14:28,720 --> 00:14:32,000 Speaker 1: I love to talk about on nfinits disrupted is all 248 00:14:32,000 --> 00:14:34,680 Speaker 1: the benefits of exercise that are not the scale, that 249 00:14:34,840 --> 00:14:38,080 Speaker 1: is not weight loss. And one is sleep. So can 250 00:14:38,080 --> 00:14:43,760 Speaker 1: you talk about that sleeping and exercise. Sure, So exercise 251 00:14:43,920 --> 00:14:47,520 Speaker 1: is fantastic for sleep, and it's fantastic for sleep for 252 00:14:47,840 --> 00:14:51,320 Speaker 1: two really important reasons. It manages your stress. Right, if 253 00:14:51,360 --> 00:14:54,280 Speaker 1: you're exercising, your stress levels are lower and it's easier 254 00:14:54,280 --> 00:14:58,000 Speaker 1: to false sleep number one and number two when you're exercising, 255 00:14:58,520 --> 00:15:01,920 Speaker 1: it fatigues you and there's some muscle repair that needs 256 00:15:01,920 --> 00:15:03,760 Speaker 1: to be done, and your body sort of can't wait 257 00:15:03,800 --> 00:15:06,200 Speaker 1: to get us to sleep and do that. So sleep 258 00:15:06,280 --> 00:15:09,840 Speaker 1: is wonderful for exercise. The only caveat I would put 259 00:15:09,880 --> 00:15:12,320 Speaker 1: out there is that it's better to be finished with 260 00:15:12,360 --> 00:15:16,800 Speaker 1: your exercise by about three hours before your actually bedtime. 261 00:15:17,320 --> 00:15:19,800 Speaker 1: You are just hitting on every question I have, so 262 00:15:19,880 --> 00:15:21,920 Speaker 1: that was one. I was one of those. It has 263 00:15:22,000 --> 00:15:24,440 Speaker 1: changed over time, you know. That's a common question I 264 00:15:24,480 --> 00:15:27,040 Speaker 1: will get Dr sneebrig is is what's the best time 265 00:15:27,080 --> 00:15:30,000 Speaker 1: to exercise? And my answer obviously is whenever you can. 266 00:15:30,760 --> 00:15:33,280 Speaker 1: When I was in high school, I would again because 267 00:15:33,320 --> 00:15:36,200 Speaker 1: I'm somewhat you know, in not insomniac, but I didn't 268 00:15:36,200 --> 00:15:37,800 Speaker 1: need even a lot of sleep. Back then, I was 269 00:15:37,840 --> 00:15:40,280 Speaker 1: exercising lifting weights at eleven o'clock at night. But that 270 00:15:40,360 --> 00:15:42,800 Speaker 1: was I was a teenager. It worked for me, so 271 00:15:42,840 --> 00:15:46,760 Speaker 1: it depends I'm not doing that today, right, So we 272 00:15:46,840 --> 00:15:50,480 Speaker 1: change over time. So again it's what works for you. 273 00:15:50,600 --> 00:15:55,000 Speaker 1: I mean, most people are many people they'll get it 274 00:15:55,040 --> 00:15:56,760 Speaker 1: will be harder for them to fall asleep, right if 275 00:15:56,760 --> 00:16:00,360 Speaker 1: they exercise so close to bedtime? But not everyone more 276 00:16:00,440 --> 00:16:03,960 Speaker 1: more people than right and everyone, And you're so right 277 00:16:04,040 --> 00:16:06,480 Speaker 1: that the best time to exercises when you're actually going 278 00:16:06,560 --> 00:16:09,120 Speaker 1: to do it. You know, I'm a I'm a behaviorist, right, 279 00:16:09,120 --> 00:16:12,200 Speaker 1: I'm a sleep behaviorist, and so I care about what works. 280 00:16:12,280 --> 00:16:14,360 Speaker 1: And if you can go to the gym after dinner 281 00:16:14,400 --> 00:16:16,880 Speaker 1: and then go home and fall asleep, just find great 282 00:16:16,960 --> 00:16:20,040 Speaker 1: who cares? Right? And that's what I love about your 283 00:16:20,280 --> 00:16:22,960 Speaker 1: approach because I'm a huge believer in practice or you know, 284 00:16:22,960 --> 00:16:26,280 Speaker 1: cognitive behavioral therapy. Let's change behaviors. Let's figure out what 285 00:16:26,280 --> 00:16:28,960 Speaker 1: works for us. Doesn't matter what science says, if we 286 00:16:29,000 --> 00:16:31,400 Speaker 1: can't do it right, if if if I said p 287 00:16:31,520 --> 00:16:33,600 Speaker 1: protein is the greatest protein to eat, people always say, 288 00:16:33,600 --> 00:16:35,480 Speaker 1: you know, what's the greatest protein? I say, just get 289 00:16:35,480 --> 00:16:37,800 Speaker 1: your protein in, you know, start there. That's all second, 290 00:16:37,840 --> 00:16:40,360 Speaker 1: third level stuff to me, because in a real world, 291 00:16:40,400 --> 00:16:43,560 Speaker 1: how do we find that? Uh So, yeah, let's change 292 00:16:43,560 --> 00:16:46,120 Speaker 1: our behaviors in a way that works for us. Right, 293 00:16:46,200 --> 00:16:49,480 Speaker 1: with all of the stuff we're talking about, absolutely, what 294 00:16:49,520 --> 00:16:54,280 Speaker 1: was I going to hit on? So many? So many questions? 295 00:16:54,720 --> 00:16:59,600 Speaker 1: Um talk about? Um? You know, so many people put 296 00:16:59,600 --> 00:17:01,880 Speaker 1: stress on themselves. I used to do this. I remember 297 00:17:01,880 --> 00:17:03,760 Speaker 1: when I was a kid, I had sleep problems. Part 298 00:17:03,760 --> 00:17:05,280 Speaker 1: of that was I grew up with, you know, five 299 00:17:05,320 --> 00:17:08,960 Speaker 1: brothers in a crazy Irish Catholic family. But when we're 300 00:17:09,000 --> 00:17:11,840 Speaker 1: anxious and we try, when we think about it, it 301 00:17:11,880 --> 00:17:14,360 Speaker 1: becomes harder and harder. And one great study that you 302 00:17:14,359 --> 00:17:17,399 Speaker 1: you've referenced in the past is the Cash Prize Study. 303 00:17:17,480 --> 00:17:20,360 Speaker 1: Tell people about that. I love the Cash Prize Study. Right. 304 00:17:20,560 --> 00:17:23,040 Speaker 1: So what they did was they took really great sleepers, 305 00:17:23,080 --> 00:17:25,320 Speaker 1: they put them in a sleep center and they wired 306 00:17:25,359 --> 00:17:27,440 Speaker 1: them up, you know, to know exactly when they could 307 00:17:27,480 --> 00:17:29,280 Speaker 1: fallen asleep. And they said, the first one of you 308 00:17:29,440 --> 00:17:33,200 Speaker 1: great sleepers fall asleeps gets cash. And you can imagine 309 00:17:33,280 --> 00:17:35,679 Speaker 1: none of them could fall asleep because sleep is one 310 00:17:35,680 --> 00:17:38,880 Speaker 1: of those things you kind of can't make it happen, right, 311 00:17:39,720 --> 00:17:42,520 Speaker 1: And so the most important thing about that is to 312 00:17:42,720 --> 00:17:45,240 Speaker 1: know that you really just want to have your routine 313 00:17:45,440 --> 00:17:48,560 Speaker 1: and your schedule pretty consistent. You want to make it 314 00:17:48,600 --> 00:17:51,560 Speaker 1: more more likely that you would fall asleep, but not 315 00:17:51,640 --> 00:17:54,359 Speaker 1: try to force it. And one topic I've heard you 316 00:17:54,400 --> 00:17:56,800 Speaker 1: talk about that I love and I think people will 317 00:17:56,920 --> 00:17:59,360 Speaker 1: be surprised at what is more important? I mean, it's 318 00:17:59,359 --> 00:18:02,199 Speaker 1: all all, all these things are important, But is it 319 00:18:02,320 --> 00:18:04,320 Speaker 1: what time you go to bed or what time you 320 00:18:04,359 --> 00:18:07,119 Speaker 1: wake up that you should focus on, maybe to start 321 00:18:07,280 --> 00:18:11,119 Speaker 1: or just talk about the differences. Sure, So the rise 322 00:18:11,320 --> 00:18:15,080 Speaker 1: time is the bus driver, right. The rise time is 323 00:18:15,119 --> 00:18:17,440 Speaker 1: the anchor of the day, and it's the one thing 324 00:18:17,480 --> 00:18:19,960 Speaker 1: that you have more control about. We just talked about 325 00:18:20,000 --> 00:18:23,760 Speaker 1: the fact that you can't necessarily make yourself fall asleep 326 00:18:23,800 --> 00:18:26,479 Speaker 1: at a certain time. Sleep is a little bit like 327 00:18:26,520 --> 00:18:29,320 Speaker 1: a butterfly. I always say it has to land on you, right. 328 00:18:29,640 --> 00:18:31,640 Speaker 1: You can't make a butterfly land on you. You can 329 00:18:31,640 --> 00:18:35,199 Speaker 1: make it likely that it might, right by doing some 330 00:18:35,320 --> 00:18:39,520 Speaker 1: things like we've discussed consistent that times and rise times. 331 00:18:39,560 --> 00:18:41,359 Speaker 1: But your rise time is the thing that you have 332 00:18:41,480 --> 00:18:44,280 Speaker 1: the most control about. And your rise time is important 333 00:18:44,320 --> 00:18:46,919 Speaker 1: because it's the time of the day when you're likely 334 00:18:46,960 --> 00:18:49,600 Speaker 1: going to get some sunlight exposure, which sort of starts 335 00:18:49,600 --> 00:18:51,920 Speaker 1: your clock and tells your brain what time your bed 336 00:18:51,920 --> 00:18:55,120 Speaker 1: time should be. Your brain does a little countdown when 337 00:18:55,119 --> 00:18:58,920 Speaker 1: it first you know, notices like coming in, and then 338 00:18:58,920 --> 00:19:01,480 Speaker 1: it counts off when it sure bedtime should be. And 339 00:19:01,520 --> 00:19:04,399 Speaker 1: so I'm really a big fan of a consistent rise 340 00:19:04,480 --> 00:19:07,600 Speaker 1: time above all else. I think that's so helpful for people. 341 00:19:07,640 --> 00:19:10,159 Speaker 1: I know it is for me. And I love what 342 00:19:10,320 --> 00:19:14,040 Speaker 1: you said about, you know, exercise and fatigue. This is 343 00:19:14,080 --> 00:19:17,040 Speaker 1: this is where it's common, sensical and simple. To some degree, 344 00:19:17,119 --> 00:19:19,640 Speaker 1: I would argue, you know, the first chapter of my 345 00:19:19,800 --> 00:19:23,600 Speaker 1: most recent book is a client, super successful tennis player, 346 00:19:23,960 --> 00:19:27,439 Speaker 1: squash player in his sixties. And you know his story 347 00:19:27,600 --> 00:19:30,080 Speaker 1: was when he really started focusing on playing tennis and 348 00:19:30,119 --> 00:19:32,920 Speaker 1: doing the things he loved, he drank less, He went 349 00:19:33,000 --> 00:19:36,240 Speaker 1: to bed earlier and got up earlier, right, because it 350 00:19:36,359 --> 00:19:39,240 Speaker 1: just it's all connected. Right, He's like, I'm too tired 351 00:19:39,440 --> 00:19:42,119 Speaker 1: to stay up late. I'm too tired to drink you know, 352 00:19:42,240 --> 00:19:45,600 Speaker 1: three glasses of wine. He still does some of those things, 353 00:19:45,640 --> 00:19:48,119 Speaker 1: but less. And the body tells you what to do, right, 354 00:19:48,240 --> 00:19:51,160 Speaker 1: especially when it comes to sleep. You're so right, it's 355 00:19:51,160 --> 00:19:57,960 Speaker 1: so interconnected, right. Light exposure meals sunlight, sleep, all those things, exercise, 356 00:19:58,119 --> 00:20:01,679 Speaker 1: they're also interconnected. And when you start practicing better habits 357 00:20:01,760 --> 00:20:04,280 Speaker 1: in some areas, the other ones come along for the ride. 358 00:20:04,359 --> 00:20:07,480 Speaker 1: It's great. And I think I know that that's not 359 00:20:07,520 --> 00:20:09,840 Speaker 1: talked about enough, right, It's we always pull these things 360 00:20:09,880 --> 00:20:13,240 Speaker 1: out like is it, exercises, it, nutrition, It's all connected. 361 00:20:13,240 --> 00:20:16,520 Speaker 1: And all these behaviors as small as people think they are, 362 00:20:16,560 --> 00:20:18,280 Speaker 1: like I only did this. I always say take the 363 00:20:18,280 --> 00:20:20,760 Speaker 1: word only out or I just walked a mile. All 364 00:20:20,760 --> 00:20:23,679 Speaker 1: of those things add up and they're doable, you know, 365 00:20:23,800 --> 00:20:27,720 Speaker 1: from the behavioral side. Right, So when you make again 366 00:20:27,760 --> 00:20:30,320 Speaker 1: these seemingly small changes, when it comes to all the 367 00:20:30,359 --> 00:20:34,480 Speaker 1: behaviors you're talking about, they're not small. That's how it works. Yeah, 368 00:20:34,640 --> 00:20:37,600 Speaker 1: they're cumulative. Isn't that a good word? They really do. 369 00:20:37,640 --> 00:20:40,199 Speaker 1: They add up together to make a lovely change for people. 370 00:20:40,560 --> 00:20:44,919 Speaker 1: And speaking of cumulative, can you catch up on your sleep? 371 00:20:45,400 --> 00:20:48,880 Speaker 1: In other words? Common question? And I used to think 372 00:20:48,880 --> 00:20:51,920 Speaker 1: the answer is yes, but tell them the research. Yeah, 373 00:20:51,960 --> 00:20:55,240 Speaker 1: I love that question. Here's here's here in a nutshell 374 00:20:55,320 --> 00:20:58,359 Speaker 1: is the answer. You can catch up, but your body 375 00:20:58,440 --> 00:21:02,360 Speaker 1: does it for you. And here is how. Let's say 376 00:21:02,400 --> 00:21:04,560 Speaker 1: there are four kinds of sleep, which there are, and 377 00:21:04,720 --> 00:21:07,840 Speaker 1: for simplicity on what you call them light sleep, medium sleep, 378 00:21:07,880 --> 00:21:11,080 Speaker 1: deep sleep, and dream sleep. Dream sleep is also called 379 00:21:11,240 --> 00:21:16,000 Speaker 1: rem sleep, right, rapidim movement sleep. And the percentages that 380 00:21:16,080 --> 00:21:19,520 Speaker 1: you would obtain normally of those four kinds of sleep 381 00:21:19,960 --> 00:21:22,680 Speaker 1: go as follows, about five percent of your sleep would 382 00:21:22,720 --> 00:21:27,040 Speaker 1: be late, about fifty percent would be medium, and about 383 00:21:27,080 --> 00:21:30,680 Speaker 1: twenty is would be deep, and about twenty would be 384 00:21:30,800 --> 00:21:34,320 Speaker 1: rem or dreams sleep. Right, So, if you've had a 385 00:21:34,359 --> 00:21:37,359 Speaker 1: bad night of sleep, your body says, oh, Tom's a 386 00:21:37,400 --> 00:21:39,600 Speaker 1: little short on his sleep. I think I'm gonna steal 387 00:21:39,680 --> 00:21:42,560 Speaker 1: some of his light and medium sleep tonight and I'm 388 00:21:42,560 --> 00:21:44,959 Speaker 1: going to make sure he gets more deep sleep and 389 00:21:45,040 --> 00:21:48,000 Speaker 1: dream sleep. And your body will do that and tell 390 00:21:48,320 --> 00:21:51,760 Speaker 1: you're caught up on your percentages without you doing a thing, 391 00:21:52,400 --> 00:21:54,600 Speaker 1: least of all sleeping in for three more hours on 392 00:21:54,760 --> 00:21:57,480 Speaker 1: a you know, on the weekend. Ruddy's already done it. 393 00:21:57,560 --> 00:22:00,720 Speaker 1: Your body has already done this. Amazing they of catching 394 00:22:00,800 --> 00:22:03,159 Speaker 1: up on its own. Is that amazing? The body, you 395 00:22:03,200 --> 00:22:05,480 Speaker 1: know never ceases to amaze me. And how smart and 396 00:22:05,520 --> 00:22:08,679 Speaker 1: adaptive it is. We can beat the heck out of 397 00:22:08,680 --> 00:22:10,800 Speaker 1: it in so many different ways. Right, So I think 398 00:22:10,840 --> 00:22:15,800 Speaker 1: the short answers kind of no. Right, yes, but keep 399 00:22:15,840 --> 00:22:17,960 Speaker 1: your schedule the same right and let your body do 400 00:22:18,040 --> 00:22:20,280 Speaker 1: its work right right? Right? Do you think is there 401 00:22:20,320 --> 00:22:22,800 Speaker 1: a big difference or is it still the number of hours? 402 00:22:23,000 --> 00:22:26,280 Speaker 1: Like if you get five hours from one am till 403 00:22:26,720 --> 00:22:29,960 Speaker 1: you know, six am or from nine, you know, doesn't 404 00:22:29,960 --> 00:22:32,199 Speaker 1: matter what time before midnight maybe you go to bed 405 00:22:32,280 --> 00:22:34,840 Speaker 1: or is it just the hours. It's really just the 406 00:22:35,040 --> 00:22:39,400 Speaker 1: hours as long as they're consistent when they go. Right. 407 00:22:39,880 --> 00:22:41,520 Speaker 1: So if you were to tell me, hey, I'm a 408 00:22:41,600 --> 00:22:44,000 Speaker 1: night owl and I always get my six hours from 409 00:22:44,000 --> 00:22:48,720 Speaker 1: one to seven, great, that's fine. We have what's called 410 00:22:48,720 --> 00:22:51,280 Speaker 1: a chronotype, right, we're either sort of a lark or 411 00:22:51,320 --> 00:22:54,120 Speaker 1: sort of an owl. Everybody knows a night person, everybody 412 00:22:54,119 --> 00:22:57,040 Speaker 1: knows a morning person, and so they would tell you 413 00:22:57,080 --> 00:22:59,159 Speaker 1: that their sleep is better if they sleep, you know, 414 00:22:59,280 --> 00:23:01,960 Speaker 1: at their prefer time, and I agree with that, but 415 00:23:02,200 --> 00:23:05,080 Speaker 1: when it actually falls for any given person is such 416 00:23:05,080 --> 00:23:07,720 Speaker 1: a personal preference, and there is not necessarily a better 417 00:23:07,840 --> 00:23:10,720 Speaker 1: or worse time. My wife and I are totally opposite, 418 00:23:11,800 --> 00:23:15,800 Speaker 1: which you know I think works and doesn't. Uh, it's um, 419 00:23:15,800 --> 00:23:18,879 Speaker 1: it's a constant. You know. She'll always say Dr Schneeberg 420 00:23:18,960 --> 00:23:21,960 Speaker 1: that she'll she'll say, I didn't sleep at all last night. 421 00:23:22,160 --> 00:23:23,879 Speaker 1: She has never once gotten up in the middle of 422 00:23:23,920 --> 00:23:27,119 Speaker 1: the night like she sleeps like a rock. But you know, 423 00:23:27,200 --> 00:23:30,959 Speaker 1: to her, it's it's totally different and she needs a 424 00:23:31,000 --> 00:23:33,479 Speaker 1: lot more than I do. But again, it depends and 425 00:23:33,520 --> 00:23:36,320 Speaker 1: we're different. What do you think about because they're everywhere. 426 00:23:36,600 --> 00:23:39,719 Speaker 1: I'm sent these all the time, all the different sleep 427 00:23:39,760 --> 00:23:42,680 Speaker 1: trackers out there. What's your feeling on them or experience 428 00:23:42,760 --> 00:23:45,359 Speaker 1: with them? Well, I'm gonna tell you about what we 429 00:23:45,440 --> 00:23:50,800 Speaker 1: joke about amongst ourselves as sleep professionals. We'll say something 430 00:23:50,880 --> 00:23:53,439 Speaker 1: like this if the patient. If the patient comes in 431 00:23:53,520 --> 00:23:55,480 Speaker 1: with one of them and they say, hey, Doc, what 432 00:23:55,520 --> 00:23:58,679 Speaker 1: do you think about my so and so watch? I'll say, well, 433 00:23:58,840 --> 00:24:00,560 Speaker 1: does it make you feel really good about your sleep? 434 00:24:00,600 --> 00:24:02,679 Speaker 1: And they'll say, yeah, I get these really high scores, 435 00:24:02,720 --> 00:24:05,560 Speaker 1: it's amazing. I'll say, well, they are great, then, and 436 00:24:05,640 --> 00:24:08,200 Speaker 1: isn't that wonderful that your sleep is so good? Okay? 437 00:24:08,280 --> 00:24:10,600 Speaker 1: And then if I asked the same question, they say, no, 438 00:24:10,760 --> 00:24:13,399 Speaker 1: I'm getting these horrible scores even though I'm sleeping seven 439 00:24:13,400 --> 00:24:15,199 Speaker 1: hours and I feel pretty good in the daytime, but 440 00:24:15,240 --> 00:24:17,160 Speaker 1: this thing is telling me that I'm a bad sleeper. 441 00:24:17,400 --> 00:24:21,919 Speaker 1: And they'll say, oh, those things are terrible. They're not 442 00:24:22,119 --> 00:24:25,359 Speaker 1: very reliable. Don't worry about it. You know. What we 443 00:24:25,440 --> 00:24:28,320 Speaker 1: care about again, is to wake up Billy rested pretty 444 00:24:28,400 --> 00:24:31,439 Speaker 1: much without an alarm. That's my tracker, right that's what 445 00:24:31,560 --> 00:24:34,440 Speaker 1: I want to know. But truth be told, they are 446 00:24:34,560 --> 00:24:38,840 Speaker 1: not very accurate. I listened to a long interview with 447 00:24:39,320 --> 00:24:42,280 Speaker 1: the CEO I think it was a fit fit even, 448 00:24:42,359 --> 00:24:45,800 Speaker 1: and he said, listen, they're they're interesting. They give you 449 00:24:45,840 --> 00:24:48,040 Speaker 1: a lot of fun data, but if you really want 450 00:24:48,040 --> 00:24:50,679 Speaker 1: to know the actual kind of sleep you're getting and 451 00:24:50,720 --> 00:24:53,080 Speaker 1: how much you're getting, you need to have an inlab 452 00:24:53,200 --> 00:24:56,679 Speaker 1: sleep study. That's the gold standard. And even he would 453 00:24:56,680 --> 00:25:00,200 Speaker 1: of course admit that. Right, Oh my gosh, I love 454 00:25:00,240 --> 00:25:02,400 Speaker 1: that you put that out there, because again I've tried 455 00:25:02,440 --> 00:25:05,320 Speaker 1: them all. If they don't you know when you mentioned 456 00:25:05,320 --> 00:25:09,520 Speaker 1: and some other super popular ones, and at the end 457 00:25:09,560 --> 00:25:10,800 Speaker 1: of the day, it comes down to what you said, 458 00:25:10,800 --> 00:25:13,240 Speaker 1: it's how do you feel? Right? And I was the 459 00:25:13,320 --> 00:25:15,560 Speaker 1: ladder in the group that, like, I knew before I 460 00:25:15,600 --> 00:25:17,280 Speaker 1: put any of these on that it was going to 461 00:25:17,400 --> 00:25:19,640 Speaker 1: tell me I didn't get a lot. I know when 462 00:25:19,680 --> 00:25:21,320 Speaker 1: I go to bed and I know when I wake up, right, 463 00:25:21,359 --> 00:25:23,879 Speaker 1: that's truly all the information I need and how I 464 00:25:23,880 --> 00:25:26,560 Speaker 1: feel at the end of it. Um. So it was 465 00:25:26,600 --> 00:25:31,040 Speaker 1: a stressor on me for sure. So I took it 466 00:25:31,119 --> 00:25:33,520 Speaker 1: off and I was like, I don't need this. I 467 00:25:33,600 --> 00:25:37,480 Speaker 1: know what my habits are. So it's fun. Yeah, they 468 00:25:37,480 --> 00:25:40,480 Speaker 1: have they have their place. I might use them on 469 00:25:40,800 --> 00:25:43,520 Speaker 1: a young child who isn't very good at tracking. I 470 00:25:43,600 --> 00:25:46,440 Speaker 1: might use it on maybe an older person who doesn't 471 00:25:46,440 --> 00:25:48,400 Speaker 1: want to keep a log. You know, they have their 472 00:25:48,440 --> 00:25:51,240 Speaker 1: place for collecting data, but they are not the be 473 00:25:51,359 --> 00:25:54,119 Speaker 1: all and end all, and they certainly are not sophisticated 474 00:25:54,240 --> 00:25:57,360 Speaker 1: enough to track deep sleep, dream sleep. You know, they're 475 00:25:57,400 --> 00:26:00,920 Speaker 1: just not. They're they're measuring motion in your rate. That's 476 00:26:00,960 --> 00:26:04,639 Speaker 1: really about it, right, And and as you said, like 477 00:26:04,720 --> 00:26:07,600 Speaker 1: you see these intricate graphs and things like that, and 478 00:26:07,640 --> 00:26:10,919 Speaker 1: you're going probably not right. And so I love that 479 00:26:10,960 --> 00:26:13,080 Speaker 1: you put that out there. It's it's a fun tool. 480 00:26:13,119 --> 00:26:14,760 Speaker 1: But as you're saying, at the end of the day, 481 00:26:14,880 --> 00:26:17,440 Speaker 1: it's does it make you feel good about yourself? Does 482 00:26:17,480 --> 00:26:20,240 Speaker 1: it get you to bed? Uh? Do you feel rested? 483 00:26:20,320 --> 00:26:23,119 Speaker 1: All the other stuff? Um, if it's telling you, like 484 00:26:23,520 --> 00:26:25,639 Speaker 1: I know that my watch that's sophisticated will tell me 485 00:26:25,680 --> 00:26:28,359 Speaker 1: I'm overtraining when i know I'm not, and under training 486 00:26:28,400 --> 00:26:30,119 Speaker 1: when I know I am. So we have to be 487 00:26:30,160 --> 00:26:32,600 Speaker 1: so careful about this fitness technology, right, you gotta go 488 00:26:32,600 --> 00:26:36,359 Speaker 1: by how you feel. Yes, And that's that's you know, 489 00:26:36,560 --> 00:26:38,760 Speaker 1: it's tough to put out there because we have all 490 00:26:38,800 --> 00:26:42,040 Speaker 1: of this technology, but but what is it really doing? Um? 491 00:26:42,240 --> 00:26:43,840 Speaker 1: What else do I want to ask you about? So much? 492 00:26:44,440 --> 00:26:47,479 Speaker 1: Just give them the tips, like you know, whether it's 493 00:26:47,560 --> 00:26:50,359 Speaker 1: let's start with adults. So many people have heard them, 494 00:26:50,400 --> 00:26:51,760 Speaker 1: but I think they need to hear them again, or 495 00:26:51,840 --> 00:26:54,240 Speaker 1: for the people who haven't, give like your top tips 496 00:26:54,320 --> 00:26:57,240 Speaker 1: to getting the best sleep for someone like me who's 497 00:26:57,400 --> 00:27:01,320 Speaker 1: who's still struggling. Absolutely so, a lot in enough time 498 00:27:01,359 --> 00:27:03,920 Speaker 1: for sleep because sleep is important, you know, And there 499 00:27:04,000 --> 00:27:05,600 Speaker 1: was a time when it was sort of like, oh, 500 00:27:05,640 --> 00:27:08,560 Speaker 1: sleep is for sissy, remember that where you know sleep 501 00:27:08,600 --> 00:27:11,400 Speaker 1: nobody needs it? Who needs it? Uh? And that's shifted. 502 00:27:11,440 --> 00:27:13,760 Speaker 1: People certainly see the value of sleep these days, which 503 00:27:13,800 --> 00:27:16,440 Speaker 1: is wonderful. So a lot in enough time for sleep 504 00:27:16,480 --> 00:27:18,600 Speaker 1: and not seeing it as a waste of time number one. 505 00:27:19,040 --> 00:27:22,320 Speaker 1: Number two keeping a really consistent sleep schedule at the 506 00:27:22,400 --> 00:27:26,160 Speaker 1: time that fits your lifestyle and your biological preferences right, 507 00:27:26,440 --> 00:27:28,800 Speaker 1: same bedtime, same arise time, seven days a week, as 508 00:27:28,880 --> 00:27:31,480 Speaker 1: much as you can do that. And number three, having 509 00:27:31,520 --> 00:27:34,760 Speaker 1: a way to quiet your mind down both at bedtime 510 00:27:34,880 --> 00:27:37,640 Speaker 1: and in the middle of the night during an awakening. 511 00:27:38,080 --> 00:27:41,080 Speaker 1: So everybody wakes up two to six times a night. 512 00:27:41,280 --> 00:27:44,280 Speaker 1: That is normal. That is just what humans and animals do. 513 00:27:44,359 --> 00:27:46,720 Speaker 1: We all wake up briefly a few times a night. 514 00:27:47,000 --> 00:27:49,560 Speaker 1: Maybe it was adapted back in the cave days, who knows, 515 00:27:49,600 --> 00:27:51,600 Speaker 1: but we do it. We usually wake up at the 516 00:27:51,680 --> 00:27:54,680 Speaker 1: end of a sleep cycle. And that's not a problem 517 00:27:54,720 --> 00:27:57,840 Speaker 1: for good sleepers. They don't even they barely notice that 518 00:27:57,880 --> 00:28:00,119 Speaker 1: they're waking, and they go right back to sleep. But 519 00:28:00,240 --> 00:28:02,679 Speaker 1: someone who's struggling with their sleep, they'll wake up and 520 00:28:02,960 --> 00:28:06,360 Speaker 1: do all the thoughts will start to cascade down. Why 521 00:28:06,400 --> 00:28:08,800 Speaker 1: am I awake? I wonder how long I'll be awake? 522 00:28:08,960 --> 00:28:10,840 Speaker 1: How long have I been asleep? How long is it 523 00:28:10,880 --> 00:28:13,160 Speaker 1: until my alarm goes off? And they'll start doing all 524 00:28:13,200 --> 00:28:15,800 Speaker 1: this math right in their head, and then they might 525 00:28:15,840 --> 00:28:18,479 Speaker 1: start doing a download of things that are going on 526 00:28:18,520 --> 00:28:20,400 Speaker 1: in their lives or what they have to do tomorrow, 527 00:28:20,440 --> 00:28:22,960 Speaker 1: and all of a sudden they're wide awake. So it's 528 00:28:23,000 --> 00:28:25,119 Speaker 1: really important to know how to shut that off and 529 00:28:25,119 --> 00:28:28,760 Speaker 1: how to quiet your mind down again, both at bedtime. Um, 530 00:28:28,800 --> 00:28:30,800 Speaker 1: you know, when things get quiet and we go to bed, 531 00:28:30,840 --> 00:28:33,800 Speaker 1: sometimes those thoughts creep up. So at bedtime and in 532 00:28:33,840 --> 00:28:35,439 Speaker 1: the middle of the night. It's important to know how 533 00:28:35,480 --> 00:28:38,840 Speaker 1: to client that game. And and when you're really tired 534 00:28:38,880 --> 00:28:41,440 Speaker 1: from exercise and moving all day long, it makes it 535 00:28:41,520 --> 00:28:44,800 Speaker 1: exponentially easier. As we said, right, which is which is 536 00:28:44,840 --> 00:28:47,960 Speaker 1: just so great to what you said from the anxiety, 537 00:28:48,120 --> 00:28:52,080 Speaker 1: uh and the stress levels that so you're fatigued physiologically 538 00:28:52,200 --> 00:28:55,120 Speaker 1: and psychologically to which is which is a positive thing. 539 00:28:55,280 --> 00:28:56,960 Speaker 1: I love the extremes. I took a course not too 540 00:28:56,960 --> 00:28:59,320 Speaker 1: long ago in bringing behavior in the extremes and it 541 00:28:59,360 --> 00:29:02,720 Speaker 1: was a NASA scientists who taught this. And you know, 542 00:29:02,880 --> 00:29:06,080 Speaker 1: we went to the topic of the International Space Station. 543 00:29:06,120 --> 00:29:08,520 Speaker 1: If you really want to understand right how things work, 544 00:29:08,560 --> 00:29:10,600 Speaker 1: you look at the extremes. And it was so interesting 545 00:29:10,640 --> 00:29:13,040 Speaker 1: to me Dr Sneebrig that you know, it's what forty 546 00:29:13,040 --> 00:29:15,280 Speaker 1: five minutes of light forty five minutes of dark and 547 00:29:15,320 --> 00:29:18,000 Speaker 1: that's a huge problem to show how important sleep is 548 00:29:18,600 --> 00:29:20,880 Speaker 1: with those astronauts that they have to figure out how 549 00:29:20,920 --> 00:29:24,160 Speaker 1: to get the normal circadian rhythm on track they do. 550 00:29:25,320 --> 00:29:28,160 Speaker 1: It's so tricky and it just shows that, like, you know, 551 00:29:28,280 --> 00:29:30,640 Speaker 1: we need sleep as as we've been talking about. I 552 00:29:30,680 --> 00:29:33,440 Speaker 1: know that I need to get more. Uh, it depends 553 00:29:33,640 --> 00:29:35,880 Speaker 1: I love that we've hit on all of these top topics, 554 00:29:35,880 --> 00:29:38,040 Speaker 1: you know, with the fit tech and things like that. 555 00:29:38,320 --> 00:29:40,239 Speaker 1: I did stand up comedy way back when, and one 556 00:29:40,280 --> 00:29:43,040 Speaker 1: of my jokes was with sleep, and I should ask you, so, 557 00:29:43,360 --> 00:29:45,840 Speaker 1: what's the what's the line that if you die in 558 00:29:45,880 --> 00:29:48,760 Speaker 1: your sleep, you die in real life? Right? If you 559 00:29:48,840 --> 00:29:54,360 Speaker 1: were heard that? Have you heard that that? Well? No, 560 00:29:54,480 --> 00:29:56,520 Speaker 1: I would say the only person that I know that 561 00:29:56,600 --> 00:29:58,760 Speaker 1: could have had this dream was Jesus. And I don't 562 00:29:58,800 --> 00:30:01,960 Speaker 1: ever remember reading about the in the Bible. Uh So 563 00:30:02,160 --> 00:30:03,920 Speaker 1: I'm not sure where that ever came from. But I'm 564 00:30:03,920 --> 00:30:08,920 Speaker 1: glad that you heard it as well. Right. Uh, Um, 565 00:30:09,000 --> 00:30:12,160 Speaker 1: let's talk about kids real quickly. I know that I've 566 00:30:12,160 --> 00:30:14,840 Speaker 1: got a teenager and one just about to become one, 567 00:30:14,960 --> 00:30:17,640 Speaker 1: and I struggle, you know, pulling the phone out of 568 00:30:17,680 --> 00:30:20,800 Speaker 1: his bed, pulling his laptop from under the bed. Um, 569 00:30:20,840 --> 00:30:23,760 Speaker 1: we need a technology. This is like a huge detriment 570 00:30:23,760 --> 00:30:27,000 Speaker 1: to our sleep, definitely. So let's talk about that. Um 571 00:30:27,000 --> 00:30:30,560 Speaker 1: so blue light you know, or no blue light? Okay, 572 00:30:30,600 --> 00:30:32,600 Speaker 1: that's its own thing. You couldn't shut off the blue light. Now, 573 00:30:32,640 --> 00:30:35,160 Speaker 1: everybody knows how to put your devices into the night 574 00:30:35,160 --> 00:30:38,080 Speaker 1: shift mode, but the real issue to me is the 575 00:30:38,320 --> 00:30:40,640 Speaker 1: stimulating nature of it and the fact that we have 576 00:30:40,720 --> 00:30:44,720 Speaker 1: this haveloby in response to the notification sound. Right, So 577 00:30:44,760 --> 00:30:46,560 Speaker 1: you can be drifting off to sleep and if you 578 00:30:46,640 --> 00:30:48,880 Speaker 1: hear that sound, you want to go see what is that? Right, 579 00:30:49,160 --> 00:30:50,680 Speaker 1: You will pop back up out of sleep to go 580 00:30:50,760 --> 00:30:53,840 Speaker 1: see what that is. And so we even as adults 581 00:30:53,840 --> 00:30:56,239 Speaker 1: have a hard time shutting that stuff off. So how 582 00:30:56,280 --> 00:30:59,120 Speaker 1: do we expect you know, like you said, preteens or 583 00:30:59,200 --> 00:31:01,600 Speaker 1: teens to do it. It's really hard for them. And 584 00:31:01,640 --> 00:31:03,840 Speaker 1: so I think we have to play that leadership role 585 00:31:03,880 --> 00:31:07,160 Speaker 1: as parents, you know, and take the devices and have 586 00:31:07,280 --> 00:31:09,520 Speaker 1: them charge somewhere and maybe the main part of the 587 00:31:09,560 --> 00:31:11,600 Speaker 1: house or at least you know, out in the hallway 588 00:31:11,880 --> 00:31:13,640 Speaker 1: or in some way that makes it easier for them 589 00:31:13,680 --> 00:31:15,959 Speaker 1: to turn them off and let go of them, so 590 00:31:16,040 --> 00:31:18,360 Speaker 1: to speak. And one thing I'll say to parents that 591 00:31:18,520 --> 00:31:21,280 Speaker 1: sometimes will change, you know, motivate them when we put 592 00:31:21,280 --> 00:31:25,640 Speaker 1: it that way. Um, and listen, if you're son or 593 00:31:25,720 --> 00:31:29,400 Speaker 1: daughter has their phone in their bedroom, everyone has access 594 00:31:29,440 --> 00:31:32,640 Speaker 1: to them. Cyber bullies has have access to them. People 595 00:31:32,720 --> 00:31:35,239 Speaker 1: you don't want to have access to your children, you're 596 00:31:35,280 --> 00:31:37,720 Speaker 1: allowing that access right through the phone. Where do you 597 00:31:37,720 --> 00:31:41,480 Speaker 1: want to do that in their most really especial I 598 00:31:41,560 --> 00:31:44,920 Speaker 1: put it their most relaxing space, sacred space. Really they're 599 00:31:45,000 --> 00:31:48,480 Speaker 1: most comfortable, um, calm space. You really don't want that 600 00:31:48,560 --> 00:31:51,520 Speaker 1: to be the place where anybody has access to your child. 601 00:31:52,280 --> 00:31:55,440 Speaker 1: And I found exactly what you said that I can't 602 00:31:55,440 --> 00:31:58,040 Speaker 1: even you know, put it across the room, that's going 603 00:31:58,400 --> 00:32:01,320 Speaker 1: in another room and ideally like another floor, right, just 604 00:32:01,440 --> 00:32:04,400 Speaker 1: keep it out of arms reach. They'll get up and 605 00:32:04,440 --> 00:32:07,200 Speaker 1: go grab it. So yeah, you know, this is one 606 00:32:07,480 --> 00:32:10,000 Speaker 1: place I would agree and argue that we need to 607 00:32:10,080 --> 00:32:12,200 Speaker 1: really just you know, take it away and take it 608 00:32:12,240 --> 00:32:14,640 Speaker 1: away early, as you said, right, so they can quiet 609 00:32:14,680 --> 00:32:17,240 Speaker 1: their minds and not have that distraction which is just 610 00:32:17,320 --> 00:32:20,520 Speaker 1: not good. And even just the as adults do. I'm 611 00:32:20,560 --> 00:32:22,320 Speaker 1: not saying that I don't want your child to have 612 00:32:22,440 --> 00:32:25,080 Speaker 1: something at the bedside to look at or do or 613 00:32:25,120 --> 00:32:27,080 Speaker 1: relax with. I'm a big fan of that. I'm a 614 00:32:27,160 --> 00:32:30,480 Speaker 1: huge fan of reading lights and books or puzzle books 615 00:32:30,560 --> 00:32:32,760 Speaker 1: or drawing books or you know the really new complicated 616 00:32:32,800 --> 00:32:36,440 Speaker 1: coloring books or anything. None of us, well, most of 617 00:32:36,520 --> 00:32:39,760 Speaker 1: us cannot just lay down and boom, we're out like 618 00:32:39,800 --> 00:32:42,000 Speaker 1: a light. Most of us need a little bit of 619 00:32:42,040 --> 00:32:44,520 Speaker 1: transition time. And I am a big fan of having 620 00:32:44,760 --> 00:32:47,080 Speaker 1: those things at the bedside, just as long as they're 621 00:32:47,120 --> 00:32:50,280 Speaker 1: not electronic or even a Kindle type of an e 622 00:32:50,440 --> 00:32:54,080 Speaker 1: reader with that non blue light. You know, the paper white, 623 00:32:54,200 --> 00:32:58,080 Speaker 1: for example, hasn't really lovely background that isn't blue light. 624 00:32:58,400 --> 00:33:01,280 Speaker 1: So I do love every want to have some quiet, 625 00:33:01,400 --> 00:33:05,000 Speaker 1: distracting activity ready for those times that we've talked about 626 00:33:05,000 --> 00:33:07,560 Speaker 1: a few moments ago, when you're trying to quiet your mind, 627 00:33:07,600 --> 00:33:09,720 Speaker 1: both at bedtime or in the night. I think that's 628 00:33:09,880 --> 00:33:12,720 Speaker 1: really a brilliant strategy. I know you've talked about that 629 00:33:12,800 --> 00:33:15,640 Speaker 1: for kids. Write a little like a basket of things, right, 630 00:33:15,680 --> 00:33:18,560 Speaker 1: toys and books and and and the light you're describing, 631 00:33:18,560 --> 00:33:20,600 Speaker 1: and and I would argue we all need that, as 632 00:33:20,680 --> 00:33:23,880 Speaker 1: you said, right, adults, kids, as you know, what is 633 00:33:23,920 --> 00:33:27,479 Speaker 1: it that for you works to help you quiet your 634 00:33:27,520 --> 00:33:30,120 Speaker 1: mind so that you can sleep. We're all different, and 635 00:33:30,240 --> 00:33:32,960 Speaker 1: so these are all controllable things. And that's how I 636 00:33:33,000 --> 00:33:34,840 Speaker 1: end all my podcast is talking about let's control what 637 00:33:34,840 --> 00:33:38,600 Speaker 1: we can. Right, So everything we're talking about is so controllable. 638 00:33:38,880 --> 00:33:40,680 Speaker 1: And when we have an expert like you who can 639 00:33:41,120 --> 00:33:43,320 Speaker 1: literally help people better their lives with one of the 640 00:33:43,320 --> 00:33:46,520 Speaker 1: most important things, uh sleep. You know, these things that 641 00:33:46,680 --> 00:33:50,760 Speaker 1: sound simple and maybe inconsequential are not. But we just 642 00:33:50,880 --> 00:33:52,440 Speaker 1: we just have to do them and do them consistently. 643 00:33:52,640 --> 00:33:54,920 Speaker 1: I think exactly right. It's all about that. It's all 644 00:33:54,960 --> 00:33:58,680 Speaker 1: about that regular practice. I call it excessive moderation. Right. 645 00:33:58,720 --> 00:34:00,840 Speaker 1: We tend to do a lot of something a little bit, 646 00:34:00,880 --> 00:34:04,160 Speaker 1: whether it's exercise or these behaviors. And I have found 647 00:34:04,160 --> 00:34:05,960 Speaker 1: personally and with my clients, and I'm sure you have 648 00:34:06,040 --> 00:34:09,319 Speaker 1: as well. It's the excessive moderation, doing the little things 649 00:34:09,360 --> 00:34:13,279 Speaker 1: consistently over time that that reap huge rewards. And this 650 00:34:13,320 --> 00:34:16,520 Speaker 1: will help all of us again psychologically as well as 651 00:34:16,360 --> 00:34:21,120 Speaker 1: of physiologically. Absolutely, How can people find out more about you? 652 00:34:21,200 --> 00:34:23,839 Speaker 1: Because I'm sure people are gonna have questions and you know, 653 00:34:24,120 --> 00:34:26,399 Speaker 1: uh so social media and if they want to work 654 00:34:26,440 --> 00:34:28,200 Speaker 1: with you directly, how do they find you? I have 655 00:34:28,320 --> 00:34:31,439 Speaker 1: a website, first of all, called the Bedtime Doctor dot com, 656 00:34:31,680 --> 00:34:34,759 Speaker 1: which is definitely more focused on kids and helping kids 657 00:34:34,800 --> 00:34:37,879 Speaker 1: become really great sleepers. Especially in terms of helping I've 658 00:34:37,920 --> 00:34:40,439 Speaker 1: learned how to self soothe without so much help from 659 00:34:40,440 --> 00:34:43,440 Speaker 1: a parent, which is what mostly younger children are struggling 660 00:34:43,440 --> 00:34:45,920 Speaker 1: with and then I have on Twitter, I'm Dr Schnaber, 661 00:34:46,120 --> 00:34:49,760 Speaker 1: just d R right, Dr Schnaber. Really on all the socials, 662 00:34:49,760 --> 00:34:52,560 Speaker 1: it's it's always Dr Shiber and they'll see all that 663 00:34:52,640 --> 00:34:55,120 Speaker 1: in the show notes as well. I can't thank you enough. 664 00:34:55,400 --> 00:34:57,960 Speaker 1: I feel better than I thought I would at the 665 00:34:58,120 --> 00:35:00,920 Speaker 1: end of this. But but that said, you know again, 666 00:35:01,080 --> 00:35:03,359 Speaker 1: we all need to focus on those things that were 667 00:35:03,400 --> 00:35:05,920 Speaker 1: not great at when it comes to our health, be honest, 668 00:35:06,000 --> 00:35:09,120 Speaker 1: and then just make those changes over time, those small changes, 669 00:35:09,320 --> 00:35:12,040 Speaker 1: and do what makes us feel good and utilize those 670 00:35:12,040 --> 00:35:15,040 Speaker 1: tools and behaviors that get us there. Right, And it's 671 00:35:15,080 --> 00:35:17,080 Speaker 1: going to be different for everyone, but you gotta give 672 00:35:17,120 --> 00:35:18,920 Speaker 1: a time and you have to put it into practice. 673 00:35:20,640 --> 00:35:24,120 Speaker 1: Thank you so much. Again, much less painful than I thought. 674 00:35:24,160 --> 00:35:27,480 Speaker 1: So again, you've got to approach your approach and we 675 00:35:29,120 --> 00:35:34,960 Speaker 1: talk about sleep. Thank you so much. Continued success with 676 00:35:35,040 --> 00:35:36,680 Speaker 1: all of this stuff. I know that you are making 677 00:35:37,040 --> 00:35:40,240 Speaker 1: adults and their lives better both you know, with their sleep. 678 00:35:40,280 --> 00:35:43,000 Speaker 1: And there's nothing I think more challenging than getting a 679 00:35:43,080 --> 00:35:45,160 Speaker 1: kid to sleep and and having that be an issue. 680 00:35:45,239 --> 00:35:49,799 Speaker 1: So um, that's tough. As we started by saying, um, 681 00:35:49,800 --> 00:35:52,040 Speaker 1: so thank you, and I look forward to speaking again. 682 00:35:52,239 --> 00:35:54,440 Speaker 1: Thank you so much. All right, and we will be 683 00:35:54,560 --> 00:36:09,160 Speaker 1: right back after this quick break and we are back. 684 00:36:09,600 --> 00:36:14,400 Speaker 1: I want to thank Dr Linnell Schneeberg for taking the time. 685 00:36:15,800 --> 00:36:20,080 Speaker 1: As I said, I was a little stressed, a little stressed. 686 00:36:20,120 --> 00:36:23,360 Speaker 1: And you know, if you've listened to my prior podcast, 687 00:36:23,480 --> 00:36:27,760 Speaker 1: my thoughts and approach and and feelings and research into stress, 688 00:36:27,800 --> 00:36:31,160 Speaker 1: it's a choice, but that's a good thing, right. The 689 00:36:31,200 --> 00:36:34,520 Speaker 1: approach avoidance, we tend to depends on your personality type. 690 00:36:34,560 --> 00:36:39,680 Speaker 1: But you know, human beings avoid pain and seek pleasure freud, right, 691 00:36:39,800 --> 00:36:43,280 Speaker 1: And we also avoid things that we need to face 692 00:36:43,560 --> 00:36:46,239 Speaker 1: head on. And for me, this is something I'm working on. 693 00:36:46,760 --> 00:36:50,600 Speaker 1: It's a work in progress. And I'm not gonna suddenly 694 00:36:50,640 --> 00:36:53,400 Speaker 1: start sleeping seven eight hours every night. It's just not 695 00:36:53,440 --> 00:36:57,000 Speaker 1: gonna happen. You know, it's just not gonna happen. But 696 00:36:58,040 --> 00:37:01,080 Speaker 1: I can always be better. And that's what we need 697 00:37:01,080 --> 00:37:05,320 Speaker 1: to focus on, is not being perfect, is making those 698 00:37:05,360 --> 00:37:09,439 Speaker 1: small changes over time that Dr Schnieberg and I talked 699 00:37:09,480 --> 00:37:13,560 Speaker 1: about controlling what we can and you need the information first, 700 00:37:13,560 --> 00:37:16,759 Speaker 1: the correct information on what to control, how to control it. 701 00:37:18,000 --> 00:37:21,000 Speaker 1: And you know, we didn't go into all of the 702 00:37:21,080 --> 00:37:26,520 Speaker 1: other tools and products and you know potions that are 703 00:37:26,640 --> 00:37:30,279 Speaker 1: are pitched to you to help you sleep if it 704 00:37:30,320 --> 00:37:36,440 Speaker 1: works good for you. I will never discount the placebo 705 00:37:36,480 --> 00:37:39,319 Speaker 1: effect or what works for you. As we talked about 706 00:37:39,360 --> 00:37:42,319 Speaker 1: at the beginning of the show, it depends, and far 707 00:37:42,360 --> 00:37:45,000 Speaker 1: too often you're told by these quote unquote experts, this 708 00:37:45,080 --> 00:37:48,120 Speaker 1: is the one way that this works. And then you 709 00:37:48,120 --> 00:37:50,640 Speaker 1: get frustrated and depressed when it doesn't work for you 710 00:37:50,640 --> 00:37:53,360 Speaker 1: because you feel like you did something wrong, or you're different, 711 00:37:53,400 --> 00:37:56,719 Speaker 1: you're you know, not normal, whatever it may be. And 712 00:37:56,760 --> 00:38:00,160 Speaker 1: it's just not the science. But first and foremost have 713 00:38:00,200 --> 00:38:03,879 Speaker 1: to control the behaviors. And I'm annoyed I forgot. One 714 00:38:03,880 --> 00:38:06,160 Speaker 1: of my final questions to her was about breakfast, because 715 00:38:06,200 --> 00:38:10,480 Speaker 1: I know she talks about how breakfast affects sleep. How 716 00:38:10,520 --> 00:38:12,839 Speaker 1: does that make sense? I have to have her back 717 00:38:12,880 --> 00:38:15,480 Speaker 1: on to talk about that. So it's what works for you. 718 00:38:16,040 --> 00:38:19,360 Speaker 1: But you control what you can how you go to 719 00:38:19,480 --> 00:38:23,200 Speaker 1: bed at night, right, stuff you here all the time, 720 00:38:23,320 --> 00:38:26,480 Speaker 1: keep it dark, keep it somewhat cool. Of course, if 721 00:38:26,480 --> 00:38:29,320 Speaker 1: you're my wife, she has nine blankets and a heating blanket, 722 00:38:30,000 --> 00:38:33,479 Speaker 1: so that's an issue for me, But it's what works 723 00:38:33,520 --> 00:38:38,839 Speaker 1: for her. But you control what you can. And one 724 00:38:38,840 --> 00:38:48,240 Speaker 1: of the most powerful sleep aids is exercise. And it's counterintuitive, 725 00:38:50,320 --> 00:38:56,280 Speaker 1: getting up a few minutes early to exercise will help 726 00:38:56,320 --> 00:39:00,480 Speaker 1: you sleep, not make you more tired. You don't have 727 00:39:00,520 --> 00:39:03,399 Speaker 1: to get up an hour early. You can get up 728 00:39:03,640 --> 00:39:07,279 Speaker 1: thirty minutes. You can get up ten minutes and do 729 00:39:07,400 --> 00:39:11,960 Speaker 1: something and it not only helps your sleep, it sets 730 00:39:12,000 --> 00:39:19,520 Speaker 1: your entire day up cognitively and physiologically for success. I digress, 731 00:39:19,760 --> 00:39:26,279 Speaker 1: but not really. So this is yet another example of 732 00:39:26,360 --> 00:39:31,160 Speaker 1: the benefits of exercise that far exceed pure weight loss. 733 00:39:32,120 --> 00:39:38,720 Speaker 1: Exercise stress reduction, quieting your mind, tiring you out better, sleep, 734 00:39:39,280 --> 00:39:43,880 Speaker 1: better everything. Again. I want to thank Dr Linnell Schneeberg. 735 00:39:44,280 --> 00:39:46,360 Speaker 1: Google her, reach out to her if you have questions 736 00:39:46,400 --> 00:39:50,440 Speaker 1: about your sleep, about your kids sleep again. She specializes 737 00:39:50,480 --> 00:39:52,880 Speaker 1: in the ages three to ten. That's her book, Become 738 00:39:52,960 --> 00:39:56,280 Speaker 1: Your Child Sleep Coach, The Bedtime Doctor's Five Step Guide. 739 00:39:57,200 --> 00:39:59,439 Speaker 1: Get your information from the best people so you can 740 00:40:00,239 --> 00:40:07,200 Speaker 1: wasting your time and money. It's really important. And so 741 00:40:08,760 --> 00:40:13,160 Speaker 1: when you take all of these tips and behavioral changes 742 00:40:13,200 --> 00:40:16,360 Speaker 1: into account and start to employ them, you'll have to 743 00:40:16,360 --> 00:40:19,000 Speaker 1: do them all at the same time. You shouldn't slowly 744 00:40:19,960 --> 00:40:22,839 Speaker 1: see the changes and see what works for you, all right, 745 00:40:23,840 --> 00:40:28,080 Speaker 1: sleep one oh one. I'm take a nap, actually already 746 00:40:28,080 --> 00:40:30,960 Speaker 1: did took one before the show. Short one, not my 747 00:40:31,000 --> 00:40:35,040 Speaker 1: full thirty minutes, but I got what I needed all right. Again, 748 00:40:36,200 --> 00:40:39,440 Speaker 1: Thank you to Dr Schneeberg, Thank you for listening. If 749 00:40:39,440 --> 00:40:42,839 Speaker 1: you want to reach out, questions, comments, Tom h Fit 750 00:40:43,360 --> 00:40:45,920 Speaker 1: is Twitter, Tom h Fit is Instagram, you can direct 751 00:40:45,960 --> 00:40:50,600 Speaker 1: message me there Fitness disrupted dot com. You can email 752 00:40:50,640 --> 00:40:53,560 Speaker 1: me through the site. And finally, by the way, redoing 753 00:40:53,560 --> 00:40:57,920 Speaker 1: my website. I've done my own website for well over decade, 754 00:40:59,000 --> 00:41:01,040 Speaker 1: actually well over two day OCAD. It's another think about 755 00:41:01,080 --> 00:41:04,240 Speaker 1: it and I'm finally pushing it off. I'm finally again 756 00:41:04,640 --> 00:41:07,680 Speaker 1: changing my behaviors and so look for a new website 757 00:41:08,480 --> 00:41:11,400 Speaker 1: soon with lots of content, lots of stuff about this 758 00:41:11,440 --> 00:41:13,080 Speaker 1: show as well. But I'd love to hear from you 759 00:41:13,160 --> 00:41:16,320 Speaker 1: and again, my most recent book is The Micro Workout Plan. 760 00:41:17,200 --> 00:41:21,200 Speaker 1: You can grab that anywhere you buy books Amazon. And finally, 761 00:41:21,520 --> 00:41:24,200 Speaker 1: follow the show, rate the show comments if you can, 762 00:41:24,360 --> 00:41:26,359 Speaker 1: and I truly thank you for listening. Going to bring 763 00:41:26,400 --> 00:41:29,600 Speaker 1: you the best information, the best guests so that you 764 00:41:29,600 --> 00:41:33,680 Speaker 1: can live the best life. I'm Tom Holland. This is 765 00:41:33,719 --> 00:41:41,239 Speaker 1: Fitness Disrupted Believing Yourself Fitness Disrupted is a production of 766 00:41:41,320 --> 00:41:44,520 Speaker 1: I heart Radio. For more podcasts from my heart Radio, 767 00:41:44,840 --> 00:41:48,280 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 768 00:41:48,360 --> 00:41:49,960 Speaker 1: you listen to your favorite shows.