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Speaker 1: It's a new year.

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Speaker 2: Happy New Year's.

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Speaker 3: My New Year's goals resolutions are to create, establish and

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Speaker 3: support my boundaries at all costs, to prioritize myself over

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Speaker 3: everything else, my needs, my health, my mental health, and

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Speaker 3: the boundaries I need to support those things.

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Speaker 1: Happy New Year.

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Speaker 4: My New Year's resolution for twenty twenty two is to

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Speaker 4: master the art of simply not giving a f twenty

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Speaker 4: twenty one, I spent a lot of time, particularly when

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Speaker 4: it comes to work, giving about things that caused me

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Speaker 4: unwarranted stress. And for twenty twenty two, I just choose

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Speaker 4: simply to not spend time doing things that I enjoy

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Speaker 4: while getting things done.

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Speaker 5: Hi, doctor Whitley and doctor Sabillah, this is Brittany Curry.

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Speaker 5: You know it feels like I went from with the

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Speaker 5: pandemic early thirties to late thirties. I don't know what

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Speaker 5: happened to my mid thirties, but in twenty twenty two,

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Speaker 5: getting the sent some your podcast, but there's really no

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Speaker 5: end in sight.

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Speaker 6: At the moment on COVID nineteen. I think my biggest

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Speaker 6: New Year's resolution is to get grounded back in time

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Speaker 6: and really be present. We've spent a lot of the

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Speaker 6: past couple of years just kind of waiting for the

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Speaker 6: next moment, waiting for the next thing, waiting for things

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Speaker 6: to get better. But I think it's time to kind

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Speaker 6: of reframe and think about how do we be present

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Speaker 6: and take care of ourselves and invest in ourselves in

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Speaker 6: the midst of what.

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Speaker 5: Is our current normal.

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Speaker 7: I hope that you all will continue to build and

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Speaker 7: stretch and challenge the boundaries of the impact that you

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Speaker 7: can have with those labs podcasts.

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Speaker 8: Atti and Zakia. My name is Chandler and calling to

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Speaker 8: tell you a Manda Year's resolution, which is to continue

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Speaker 8: set in boundaries for myself with friends and family about

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Speaker 8: different topics that I am or am not willing to discuss.

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Speaker 8: Over the past couple of years with COVID and the

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Speaker 8: pandemic and everything else that's gone on, I've recognize that

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Speaker 8: there are some things that I don't need to talk

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Speaker 8: about with certain people, and just saying I'm not willing

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Speaker 8: to talk about that with you has been really helpful

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Speaker 8: for my mental health. So I hope that is encouraging to.

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Speaker 7: You guys, and maybe that would be.

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Speaker 8: Encouraging to someone else.

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Speaker 7: Thanks so much, Keep up the good work.

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Speaker 2: By first of all.

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Speaker 1: Happy New Year, y'all.

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Speaker 2: Do you have New Year's traditions for what you eat?

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Speaker 2: I don't have any New Year's traditions about what I

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Speaker 2: eat other than I want to be eating good.

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Speaker 1: That's it.

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Speaker 2: I Some folks they do black eyed peas for good luck,

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Speaker 2: but me, I'm just like, give me all the good

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Speaker 2: flavors for good love. Flavor is the strongest predictor for

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Speaker 2: a successful year. Yes, and a sweet fizzy drink.

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Speaker 9: T T.

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Speaker 2: You got it right. Good flavors and a sweet fizzy

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Speaker 2: drink are the strongest predictors for a successful twenty twenty two. Yes,

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Speaker 2: and I don't know about you, but the last few

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Speaker 2: years to me haven't been given what they were supposed

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Speaker 2: to give.

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Speaker 1: Yes, something happened.

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Speaker 2: We need to put this whole world in rice control

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Speaker 2: all the leak. So I'm ready for a clean slate

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Speaker 2: at a fresh start.

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Speaker 1: Okay, me too, And so are y'all.

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Speaker 2: We just heard from some of our Dope Labs listeners

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Speaker 2: at the top sharing their twenty twenty two resolutions, and

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Speaker 2: we're sensing a theme. Y'all know how to set some

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Speaker 2: healthy boundaries, and we love the one about not giving

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Speaker 2: us a care a care at all, right, And that's

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Speaker 2: why for the next few weeks, we're bringing you a

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Speaker 2: series of labs all about the things we need to

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Speaker 2: do in order to take good care of ourselves all

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Speaker 2: year round. So whether you have a list of resolutions

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Speaker 2: or resolutions aren't your thing, we hope that the next

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Speaker 2: few weeks will help you frame self care in a

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Speaker 2: whole new way.

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Speaker 1: In twenty twenty two.

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Speaker 2: And you know, we're jumping off with my frenemy sleep.

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Speaker 2: My friend does not get enough sleep, I think, and

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Speaker 2: sleep is my very best friend. Yes, yell, are tight?

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Speaker 2: I am asleep right now as I say these words.

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Speaker 2: You know, we've seen a lot going on around sleep.

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Speaker 2: We've seen Ariana Huffington talking about sleep and wellness. We've

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Speaker 2: seen Diddy on audible talking us to sleep, all kinds

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Speaker 2: of things. But what we know generally is people are

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Speaker 2: complaining that they're not getting enough.

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Speaker 1: It's a tail as old as time.

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Speaker 2: Honestly, I feel like everybody talks about being tired, at

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Speaker 2: least in our society, American culture, because I feel like

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Speaker 2: everybody's always working, everybody's always busy.

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Speaker 1: I'm so tired, I'm so sleepy. I need more sleep.

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Speaker 1: I need to lie down.

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Speaker 2: Well, guess what Everything you want to know about sleep

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Speaker 2: is coming up. Let's get into the recitation, all right,

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Speaker 2: So what do we know? I know sleep eludes me,

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Speaker 2: but I know that it's important. Yes, I love sleeping,

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Speaker 2: So I know that sleep is good because it is

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Speaker 2: good to me. And I think we know that sleep

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Speaker 2: has real effects on your day to day life, like

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Speaker 2: it affects how your day is going to go. And

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Speaker 2: I think we also know that sleep isn't just this

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Speaker 2: easy come, easygo kind of thing. There are a lot

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Speaker 2: of sleep reslated disorders that a lot of people are experiencing. Yeah,

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Speaker 2: and there's a whole industry built around it with sleep medication,

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Speaker 2: all these different types of beds, millions of different types

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Speaker 2: of pillows. Yes, Bose makes little sleep pods that go

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Speaker 2: in your ear and give you gentle noises to lull

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Speaker 2: you right to sleep.

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Speaker 1: And the drown out your snoring partner, M.

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Speaker 2: I didn't say it. So what do we want to know?

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Speaker 2: I think we already know that sleep is important, But

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Speaker 2: how important is it?

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Speaker 9: For real?

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Speaker 6: For real?

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Speaker 1: What are the health benefits of getting good sleep?

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Speaker 2: And for some of us that aren't getting great sleep,

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Speaker 2: what does that mean for our health and what is

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Speaker 2: good sleep like for real? For real people saying eight hours,

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Speaker 2: but some people are only sleeping six and they look

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Speaker 2: just fine to me. So I want to know how

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Speaker 2: much sleep do we actually need? And what are the

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Speaker 2: different stages of sleep? And also are there other factors

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Speaker 2: that affect sleep, so not just diet, but like social

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Speaker 2: and environmental factors. And do we see any kind of

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Speaker 2: trends in different populations or different areas of the world.

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Speaker 2: And because there's so much that we want to learn

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Speaker 2: about sleep, we're making this a two part series, so

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Speaker 2: next week we'll be diving even deeper into sleep.

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Speaker 1: Let's jump into the dissection.

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Speaker 8: At.

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Speaker 2: Our guest for this special two part lab is doctor

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Speaker 2: Jadan Jean Louis.

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Speaker 9: My name is Jadan Jean Louis.

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Speaker 10: I'm a professor of neurology and psychiatry at the University

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Speaker 10: of Miami at the Middle School of Medicine.

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Speaker 2: So we all know that sleep is important for our health.

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Speaker 2: But how important is it for real? Yeah, our prayers

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Speaker 2: are always saying go to bed so we can be

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Speaker 2: big and tall and strong. Was that a trigg or

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Speaker 2: is there any evidence of that?

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Speaker 1: I still feel a little bit shorter than I should be.

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Speaker 9: Sleepy is extremely important.

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Speaker 10: Supposedly one third of our lives is spent sleeping. That is,

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Speaker 10: somebody who's actually sleeping eight hours to recommended sleep time.

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Speaker 10: If you're not getting enough sleep or good quality sleep,

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Speaker 10: what we see is that physically you're not doing well,

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Speaker 10: mentally not doing well, and your quality of life is

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Speaker 10: significantly impaired. Sleep is a biological necessity because almost everything

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Speaker 10: we do in our daily existence is a cold by sleep.

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Speaker 2: This is stressing me out, all right, Doctor Jean Louis

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Speaker 2: is coming in hot. Okay, he's not pulling any punches, y'all.

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Speaker 2: So everything that we do is effected by sleep. Sleep

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Speaker 2: is good for a whole host of things, so memory

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Speaker 2: formation and storage. It's good for your immune system. It

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Speaker 2: gives you a healthier heart because your blood pressure lowers.

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Speaker 2: Why you're asleep, muscle repair, hormone regulation. Wow, that's a

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Speaker 2: lot of stuff. And you know what happens when you

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Speaker 2: don't have sleep. Doctor Jean Louis said, after three or

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Speaker 2: four days without sleep, you'll start to hallucinate. It's basically no,

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Speaker 2: sleep is a drug you high on, Yeah, like high

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Speaker 2: on low on.

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Speaker 1: Sleep, high on low on sleep.

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Speaker 10: Yes, Some years ago, a college student wanted to know

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Speaker 10: how long he could go without sleep. He did affect

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Speaker 10: about eleven days, because some folks felt that he might

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Speaker 10: actually die. So you can actually die because of lack

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Speaker 10: of sleep. We've never done an experiment, ethically speaking, to

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Speaker 10: to deprive people of sleep.

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Speaker 9: That was something he wanted to do for himself.

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Speaker 2: Listen, if it's not ethically sound for scientists, we shouldn't

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Speaker 2: be doing it to ourselves. We shouldn't be torturing ourselves.

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Speaker 1: Right, those all nighters we were pulling.

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Speaker 2: I don't know how we did it. We should have

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Speaker 2: been going to our professors and saying, excuse me, do

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Speaker 2: you want me to live?

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Speaker 9: Right?

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Speaker 1: Just give me an a. I don't need to take

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Speaker 1: this exam.

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Speaker 2: What doctor Jean Louis mentioned with the college student is

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Speaker 2: just anecdotal. But we also know that a lack of

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Speaker 2: sleep is detrimental from my studies too.

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Speaker 10: What we know is if you deprive mice of sleep

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Speaker 10: for a long period of time, they actually die. Since

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Speaker 10: we share a lot with them, we know we too,

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Speaker 10: if we're deprived for a longer period of time, we

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Speaker 10: would also die. So again, we can't say sleep has

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Speaker 10: a killing anybody. We don't have any invidence with that,

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Speaker 10: but we know of that in fact, long period of

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Speaker 10: deprivation we lead to death.

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Speaker 2: Okay, so now we know that sleep is a biological necessity.

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Speaker 2: And doctor Jean Louis said, ethically, they're not able to

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Speaker 2: do studies to prove that you can die from lack

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Speaker 2: of sleep, but there's pretty strong evidence that suggest that

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Speaker 2: you can't live without it. You know, this is one

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Speaker 2: of those things that seems obvious but also not really

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Speaker 2: because in today's society, when we're juggling all these different responsibilities,

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Speaker 2: sleep is often the first thing out the window. And

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Speaker 2: we shouldn't be sacrificing sleep as if it's just nice

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Speaker 2: to have. We need to think of it like oxygen.

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Speaker 10: The American Academus Sleep Medicine recommends that we get about

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Speaker 10: seven to eight hours of sleep as an adults.

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Speaker 2: So seven to eight hours is the optimal amount of sleep.

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Speaker 2: What are the health risks if you're not typically getting

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Speaker 2: that much sleep at night?

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Speaker 10: So they determine if you happen to be sleeping less

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Speaker 10: than six hours or more than eight hours, sometimes more

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Speaker 10: than nine hours, you are at used for significant medical

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Speaker 10: come moobidities. Such as how blood pressure, diabetes, cardiovasketar disease,

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Speaker 10: cancer to some degree, and if you also sleep in

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Speaker 10: more than nine hours, you are also at leased for

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Speaker 10: both cardiovasclar disease as well as psychiatric illness.

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Speaker 2: This is a slippery slope, so you just got to

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Speaker 2: balance right at the top. Don't get too little sleep,

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Speaker 2: don't get too much sleep.

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Speaker 7: Right.

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Speaker 2: I thought that. I mean, if I'm tired, I just

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Speaker 2: lay down. But doctor Jean Lui is telling me, hey, girl,

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Speaker 2: get up out of your sleep.

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Speaker 1: Eight is enough.

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Speaker 2: Mean, I think you sometimes get more than seven to eight.

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Speaker 2: I'm often getting absolutely, I'm getting seven up to fourteen.

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Speaker 2: You're getting twelve to fourteen, Yes.

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Speaker 1: Especially on the weekends. Girl, I am in that bed.

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Speaker 2: I know you say it, but I'm like, she's just

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Speaker 2: you know, up and been laying back down. No, I'm like,

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Speaker 2: I'll wake up, but then I will go back to sleep.

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Speaker 2: But I'm ashamed to say that now after hearing what

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Speaker 2: doctor Jean Luis had to say, well, maybe we should

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Speaker 2: be a little worried. I'm feeling like I might be

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Speaker 2: all right. Though. Here's what he says about people that

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Speaker 2: are getting less sleep.

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Speaker 10: The fact that somebody may be a short sleeper. You

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Speaker 10: may have a friend who sleeps about six hours or

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Speaker 10: five hours. That doesn't mean that we of Cardiovaski's disease

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Speaker 10: are substantially higher.

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Speaker 9: This could be a naturally born short sleeper.

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Speaker 2: Now I don't know if that's necessarily the case for me,

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Speaker 2: but I'm glad that that is an option. All Right,

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Speaker 2: we're going to take a break, but when we get back,

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Speaker 2: we're talking about the different stages of sleep. We're back.

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Speaker 2: We're taking a deep dive on sleep in two parts

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Speaker 2: next week. We're going to keep talking to our guests,

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Speaker 2: doctor Jardin, Jean Louis about environmental factors that affect sleep,

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Speaker 2: sleep disorders, and what we've all been waiting for tips

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Speaker 2: on how to get better sleep. Now, whether you're getting

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Speaker 2: five hours of sleep or twelve, what we know is

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Speaker 2: that it's a complex physiological process. There are multiple different

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Speaker 2: stages of sleep. You've probably heard of some of them

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Speaker 2: like rim or rim. All these different stages are classified

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Speaker 2: by what's happening in the brain. There's neurons in your brain,

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Speaker 2: so you constantly have neural activity. Measuring that neural activity

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Speaker 2: gives you what we call brain waves. And so what

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Speaker 2: doctor Jean Luis is characterizing is how those brain waves look,

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Speaker 2: the different patterns and structures they make when you observe them.

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Speaker 2: The first thing we have to understand is what's happening

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Speaker 2: when we're awake.

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Speaker 10: As we are awake, as we are having a conversation. Now,

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Speaker 10: the brain is producing what we call beta waves. Bida

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Speaker 10: really is fast frequency, low voltage that allows us to

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Speaker 10: be conscious. It allows us to respond to stimuli because

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Speaker 10: this kind of activity in the brain allows us to

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Speaker 10: process information. So therefore, if I call your name, that's

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Speaker 10: the stimulus, you're going to be able to respond to it.

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Speaker 2: When you start to feel groggy and lay down, after

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Speaker 2: about ten minutes, your brain starts producing alpha waves.

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Speaker 1: This is stage one of sleep.

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Speaker 10: Alf Our waves are lower frequency and the voltage of

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Speaker 10: the amplitude begins to go a little bit higher. When

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Speaker 10: you're producing al Fibrijsippi means I made a transition phase

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Speaker 10: between wakefulness and stage one. I'm not asleep yet because

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Speaker 10: if I call your name, you can respond most.

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Speaker 9: Of the time.

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Speaker 2: This is one of my favorite parts going to sleep.

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Speaker 2: I like to feel sleepy, like When I feel sleepy

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Speaker 2: like that, I need to just lay flat right away,

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Speaker 2: and then as you begin to fall asleep, the alpha

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Speaker 2: waves your brain is produced and transition into a different

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Speaker 2: shape to stata waves.

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Speaker 10: Again, the frequency is dropping and the amplitude is going

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Speaker 10: up and up and up.

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Speaker 9: Stage one sleep, most people can still respond.

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Speaker 2: If your sleep isn't disrupted, then you may move from

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Speaker 2: stage one to stage two, which is when we move

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Speaker 2: into deeper sleep.

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Speaker 10: Two things happen doing stage two sleep. We produce what

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Speaker 10: we call K complexes and sleep spindles.

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Speaker 2: Now these are not physical things that we're producing, but

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Speaker 2: they are characterizations of the the way your brain activity

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Speaker 2: looks when observed during sleep, and these both happen during

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Speaker 2: nrim or non rapid eye movement. Sleep experts are still

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Speaker 2: working on understanding the significance and purpose of sleep spindles

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Speaker 2: and why their frequency and form can vary from person

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Speaker 2: to person. And recently there was a study trying to

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Speaker 2: understand if sleep spindles could potentially be inherited parents giving

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Speaker 2: you bad sleep. Imagine somebody says you look tired, and

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Speaker 2: you say, I got my dad's sleep spindals. We try

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Speaker 2: to blame everything on our parents, right, especially that dad.

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Speaker 2: Then for K complexes, well, it's thought that K complexes

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Speaker 2: might be able to suppress your brain's ability to respond

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Speaker 2: to stimuli. So it's saying like, hey, there is no

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Speaker 2: danger and to keep doing what you're doing right.

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Speaker 9: Sleep again.

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Speaker 10: If you are not disturbing any way whatsoever, then you

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Speaker 10: could get into the deepest stage of sleep, which we

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Speaker 10: call delta sleep.

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Speaker 2: Delta sleep is also called stage three sleep, my favorite part.

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Speaker 2: I don't know who I am, what's up, what's down?

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Speaker 2: Somebody wakes me up. I'm terrified because I don't know

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Speaker 2: where I am.

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Speaker 10: When you have in delta sleep, the amplitude is really

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Speaker 10: high and the frequency is very low. The deepest stage

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Speaker 10: of sleep is what the doctors usually recommend you get

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Speaker 10: if you happen to be injured. When the doctor says,

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Speaker 10: I really want you to get bed west, what they

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Speaker 10: are saying is they want you to get a lot

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Speaker 10: of deep sleep or delta sleep.

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Speaker 2: So first you're awake and your brain's making beta waves.

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Speaker 2: Then you go to stage one and that's alpha waves.

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Speaker 2: Stage two is data and that's where you have those

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Speaker 2: K complexes and sleep spindles. Stage three is delta TT's favorite,

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Speaker 2: and stage four is rim which we haven't talked about yet,

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Speaker 2: but that's rapid eye movement sleep.

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Speaker 10: I love im sleep because that's when we are all dreaming.

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Speaker 10: Every person who has a good night slip should experience

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Speaker 10: about four to five dream episodes. So essentially, every ninety

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Speaker 10: minutes or so, we have one dream episode, and then

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Speaker 10: as you get litter and litter through the night or

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Speaker 10: in the early morning hours, we tend to have more

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Speaker 10: dream episodes.

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Speaker 1: During rem sleep.

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Speaker 2: Our body might not be moving, but our brain is active. Baby,

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Speaker 2: I don't know if I can recall when I wake

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Speaker 2: up how many dreams that I've had. How do we

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Speaker 2: know if we're having four to five dreams? I don't know,

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Speaker 2: but I feel like I'm counting my dreams like this.

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Speaker 2: Sometimes I start out and we're all in a boat,

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Speaker 2: and then I opened a door in a boat and

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Speaker 2: we're all in a room and it's a party from

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Speaker 2: my third grade classroom. That's a separate dream. Every time

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Speaker 2: I move through a different portal, new dream.

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Speaker 1: Can you remember all the portals?

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Speaker 2: It's like different scenes, and sometimes it's just morph and

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Speaker 2: sometimes people don't have faces, but I know who they are.

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Speaker 2: That happens to me too, or they'll have a completely

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Speaker 2: different face, and I'm like, that is I know that's

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Speaker 2: your TT exactly. I know exactly who it is, and

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Speaker 2: I'm calling them by that name, but they don't look

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Speaker 2: like that person at all. I need to be journal

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Speaker 2: in my dreams because I want to know what's in

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Speaker 2: my subconscious. Yes. My grandma used to say, don't tell

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Speaker 2: your dream before breakfast or it might happen.

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Speaker 1: Oh my god.

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Speaker 2: So if I have nightmares or anything bad, I don't

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Speaker 2: tell people before I eat. Have you ever solved a

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Speaker 2: problem or like, had something that was just heavy on

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Speaker 2: your heart that you were dealing with in real life

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Speaker 2: and then you go into the dream world and you

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Speaker 2: come back and you got to answer or a solution.

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Speaker 2: I don't think with like social things, but I think yes.

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Speaker 2: I feel like that happened to me a lot when

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Speaker 2: I was still in school, where I'd be like, I

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Speaker 2: don't know how to answer this problem or whatever, and

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Speaker 2: I would go to sleep and wake up and be like,

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Speaker 2: I feel like I know what the answer is now

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Speaker 2: because I was working on it in my dreams.

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Speaker 1: But problems that I have with people, no, they're still

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Speaker 1: not about.

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Speaker 10: No, because the blended constantly looking for answers. All of

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Speaker 10: this stuff we've been exposed to for all of our

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Speaker 10: lives in the back of our mind somehow see onefore

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Speaker 10: calls it the self conscious mind. There we have all

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Speaker 10: the answers while we are away producing bid our way.

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Speaker 10: We can't get that in deep sleep, bowl and sleep

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Speaker 10: we do have access to that.

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Speaker 2: Now, the question is what are the trends? How are

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Speaker 2: there is everybody getting deep sleep? Who's not getting good sleep?

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Speaker 2: I want to know.

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Speaker 10: We looked at data for about forty years, going back

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Speaker 10: to nineteen seventy six. We saw that between black and

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Speaker 10: white there's a huged the economy in terms of how

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Speaker 10: much sleep you are getting.

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Speaker 2: In a twenty fifteen study, scientists found that Latino and

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Speaker 2: Latina or Latin X or Latine, as well as black

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Speaker 2: people reported getting less than six hours of sleep on

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Speaker 2: average per night.

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Speaker 10: It looks like the gap between black and white is

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Speaker 10: getting wider over time, which would be very lovely because

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Speaker 10: short sleep is a predictor or cardio basketball disease.

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Speaker 9: So sleepduation is very important.

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Speaker 2: And there's a major health implications when you consider that.

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Speaker 2: And so not only is there a difference in total hours,

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Speaker 2: doctor Jean Luis's there's a disparity when it comes to

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Speaker 2: getting certain stages of sleep, and that can have serious

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Speaker 2: effects on your health.

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Speaker 10: If you look at the data, so on average, black

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Speaker 10: folks compared to white sleep about thirty to forty five

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Speaker 10: minutes less, which means you're getting a less amount of

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Speaker 10: slower sleep.

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Speaker 2: And that slow wave sleep is happening during stages two

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Speaker 2: and three.

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Speaker 10: Doing slower sleep, your blood pressure is supposed to dip.

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Speaker 10: If it does not, we call this nocturnal have blood

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Speaker 10: pressure or nocturnal hypertension.

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Speaker 9: A lot of African American, of Black.

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Speaker 10: Folks have high levels of high blood pressure, high level

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Speaker 10: of hypertension. Well, it is in part due to the

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Speaker 10: fact that we are getting enough delta sleep. Delta sleep

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Speaker 10: is extremely important for dementia. We are learning that the

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Speaker 10: whole system, which you call it the glymphatic system, that's

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Speaker 10: the system in the brain that washes out all the

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Speaker 10: taxins will accumulate during the day.

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Speaker 2: That's amyloid proteins. Those are the structures that they look

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Speaker 2: for when they're scanning to see if you are developing

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Speaker 2: Alzheimer's or dementia. And so you get protein built up

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Speaker 2: and there are these toxins and things and they can aggregate,

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Speaker 2: and you get this protein aggregation. You can imagine you're

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Speaker 2: less likely to get aggregation if these things are cleared

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Speaker 2: from your system. And that's what the glymphatic system does

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Speaker 2: when you sleep, is clearing those toxins. It's connected to

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Speaker 2: the spinal fluid. It's wild.

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Speaker 1: These bodies are amazing, amazing.

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Speaker 8: Bruh.

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Speaker 2: Why can't I feel that happening, that washing over my

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Speaker 2: brain because you're in delta sleep, girl.

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Speaker 1: I'm gonna try and wake up quick one day and

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Speaker 1: catch it.

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Speaker 2: And part of what the brain is washing out are

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Speaker 2: these protein precursors that if they don't get removed, they

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Speaker 2: can become toxic. Amyloid beta or A beta and tau.

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Speaker 10: There are two particular toxin which we call abida and tau.

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Speaker 10: Those two proteins are the indices when we see them

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Speaker 10: in the brain that somebody has a highlight clut of

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Speaker 10: developing ASA's dementia.

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Speaker 2: Studies have shown that people of color not only spend

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Speaker 2: less time on average in deep sleep, they also take

439
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Speaker 2: longer to fall asleep and they wake up more during

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Speaker 2: the night.

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Speaker 1: All of this leads to less time.

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Speaker 2: In that sweet spot, the deep sleep zone, which is

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Speaker 2: really crucial for all of the health reasons we discussed earlier.

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Speaker 2: So we've covered quite a bit of ground so far.

445
00:22:07,480 --> 00:22:10,280
Speaker 2: We've talked about the importance of sleep and how it's

446
00:22:10,280 --> 00:22:14,480
Speaker 2: connected to so many different systems. We've talked about how

447
00:22:14,520 --> 00:22:16,639
Speaker 2: many hours of sleep we really should be getting t

448
00:22:16,800 --> 00:22:20,480
Speaker 2: t Yes. We've also talked about the different stages of

449
00:22:20,520 --> 00:22:24,720
Speaker 2: sleep and what their function is, and how many dreams

450
00:22:24,760 --> 00:22:26,119
Speaker 2: we should be having because I have a friend who

451
00:22:26,160 --> 00:22:28,400
Speaker 2: says she doesn't dream, and I've got questions.

452
00:22:28,520 --> 00:22:30,560
Speaker 1: I've got a lot of questions about that.

453
00:22:31,960 --> 00:22:35,720
Speaker 2: But we also realize that there are sleep deficits in

454
00:22:35,800 --> 00:22:38,840
Speaker 2: different communities, and so we have sleep disparities as well.

455
00:22:40,000 --> 00:22:42,200
Speaker 2: And so one of the things that we've talked about

456
00:22:42,240 --> 00:22:45,080
Speaker 2: in some earlier episodes, which I think is important here,

457
00:22:45,320 --> 00:22:49,080
Speaker 2: is understanding that when we say things like, oh, people

458
00:22:49,119 --> 00:22:51,840
Speaker 2: of color get less sleep and they're more likely to

459
00:22:51,880 --> 00:22:54,280
Speaker 2: wake up in the night, that is not just because

460
00:22:54,800 --> 00:22:56,959
Speaker 2: the melanin in their skin makes them wake up. There

461
00:22:56,960 --> 00:22:59,400
Speaker 2: are other things going on. That is such a good point,

462
00:22:59,400 --> 00:23:02,280
Speaker 2: and that's exactly what we're talking about next week in

463
00:23:02,359 --> 00:23:05,280
Speaker 2: part two of this series. We're talking about the environmental

464
00:23:05,359 --> 00:23:12,239
Speaker 2: and psychosocial factors that impact sleep. My one thing is

465
00:23:12,720 --> 00:23:16,160
Speaker 2: a New York Times article. Okay, you know, a couple

466
00:23:16,240 --> 00:23:18,959
Speaker 2: of weeks ago, I shared about my experience with a

467
00:23:19,000 --> 00:23:23,520
Speaker 2: crustacean in my oysters. Oh, if you're not following Zakia

468
00:23:23,600 --> 00:23:26,520
Speaker 2: on Instagram, you're really missing out. She's on the storyteller.

469
00:23:26,760 --> 00:23:28,320
Speaker 2: I don't post a lot to the grid, but I

470
00:23:28,359 --> 00:23:30,520
Speaker 2: am in those stories, and you need to be following

471
00:23:30,520 --> 00:23:32,520
Speaker 2: her and setting those alerts so that you know when

472
00:23:32,560 --> 00:23:37,200
Speaker 2: she's posting. Melissa Clark wrote in The New York Times

473
00:23:37,240 --> 00:23:41,040
Speaker 2: about oysters and oyster flavor, and she says to eat

474
00:23:41,080 --> 00:23:44,600
Speaker 2: oysters better, treat them like wine, and I couldn't agree more.

475
00:23:45,040 --> 00:23:46,919
Speaker 2: You know how they say wine has a terror are

476
00:23:47,200 --> 00:23:50,200
Speaker 2: like a flavor profile based on where it's grown. There's

477
00:23:50,280 --> 00:23:54,080
Speaker 2: a similar term for seafood and it's called a mirror

478
00:23:54,280 --> 00:23:57,720
Speaker 2: for the marine environment. And they're talking about that for

479
00:23:57,760 --> 00:24:01,359
Speaker 2: oysters and scallops. And it was really interesting to me.

480
00:24:01,560 --> 00:24:04,120
Speaker 2: I really enjoyed it. So my one thing I love

481
00:24:04,320 --> 00:24:08,720
Speaker 2: a good funny gift, and I especially love good funny

482
00:24:08,720 --> 00:24:12,840
Speaker 2: gifts that involve my dog Daisy. She's a thousand year

483
00:24:12,880 --> 00:24:16,119
Speaker 2: old Chihuahua, and I wonder where Jimmy is because it's

484
00:24:16,119 --> 00:24:16,760
Speaker 2: actually one of his.

485
00:24:16,960 --> 00:24:18,080
Speaker 1: This is a gift tim book.

486
00:24:18,800 --> 00:24:24,200
Speaker 2: I use this thing called Pet Creatives not even from

487
00:24:24,320 --> 00:24:29,439
Speaker 2: fucking friend, and they take a picture of your dog

488
00:24:30,320 --> 00:24:35,080
Speaker 2: or your pet, and then they have these different templates

489
00:24:35,119 --> 00:24:37,160
Speaker 2: that they could put them in to sketch them. And

490
00:24:37,240 --> 00:24:44,920
Speaker 2: I made Daisy into a classic lady. Yes, she's beautiful, classy.

491
00:24:46,760 --> 00:24:49,320
Speaker 2: I did this in the middle of the night one

492
00:24:49,400 --> 00:24:51,159
Speaker 2: night when I was trying to figure out what to

493
00:24:51,200 --> 00:24:53,639
Speaker 2: get Jimmy for Christmas. Every time I think about it,

494
00:24:53,680 --> 00:24:55,720
Speaker 2: I can't stop laughing and I can't wait.

495
00:24:55,480 --> 00:24:57,959
Speaker 1: For it to get here because it's just so funny.

496
00:24:58,000 --> 00:25:00,480
Speaker 2: She has a little tr on, she has a little

497
00:25:00,480 --> 00:25:04,000
Speaker 2: pearl necklace on and like a black gown. That's how

498
00:25:04,000 --> 00:25:06,480
Speaker 2: she should be dressed. That's how she presents. At least

499
00:25:06,600 --> 00:25:08,600
Speaker 2: she does present with that level of class. I would

500
00:25:08,640 --> 00:25:11,040
Speaker 2: like to say she does, and I mean that's what

501
00:25:11,119 --> 00:25:15,399
Speaker 2: she would like to believe. So that's pet Creatives dot Com.

502
00:25:15,440 --> 00:25:16,480
Speaker 1: It's a great gift.

503
00:25:16,680 --> 00:25:18,920
Speaker 2: I don't even know what the outfits are, but there's

504
00:25:18,960 --> 00:25:21,960
Speaker 2: lots of different temblaces you can use. They work very quickly.

505
00:25:22,080 --> 00:25:24,879
Speaker 2: The customer service was great and I can't look at

506
00:25:24,920 --> 00:25:27,480
Speaker 2: that picture anymore because I'm going to start crying.

507
00:25:29,200 --> 00:25:30,240
Speaker 1: It's very funny to me.

508
00:25:40,720 --> 00:25:43,520
Speaker 2: That's it for Lab forty five. Are you getting enough sleep?

509
00:25:43,880 --> 00:25:46,480
Speaker 2: Is it good quality sleep? Call us at two zero

510
00:25:46,520 --> 00:25:48,840
Speaker 2: two five six seven seven zero two eight and tell

511
00:25:48,920 --> 00:25:50,959
Speaker 2: us what you thought about this lab, or you can

512
00:25:51,000 --> 00:25:52,520
Speaker 2: give us an idea for a lab we should do

513
00:25:52,520 --> 00:25:54,840
Speaker 2: this semester. We want to hear from you. That's two

514
00:25:54,960 --> 00:25:57,879
Speaker 2: zero two five six seven seven zero two eight. And

515
00:25:57,960 --> 00:25:59,880
Speaker 2: don't forget there's so much more for you to dig

516
00:25:59,880 --> 00:26:02,040
Speaker 2: in to on our website. There'll be a cheat sheet

517
00:26:02,080 --> 00:26:05,320
Speaker 2: for today's lab, additional links and resources in the show notes.

518
00:26:05,400 --> 00:26:07,879
Speaker 2: Plus you can sign up for our newsletter check it

519
00:26:07,920 --> 00:26:11,240
Speaker 2: out at Dope labspodcast dot com. Special thanks to our

520
00:26:11,280 --> 00:26:15,399
Speaker 2: guest expert for today's episode, doctor Jiardun Jean Luis. You

521
00:26:15,400 --> 00:26:18,840
Speaker 2: can find him on Twitter at g Jean Lui. One.

522
00:26:19,160 --> 00:26:21,719
Speaker 2: Our credits this week are being read by one of

523
00:26:21,760 --> 00:26:25,959
Speaker 2: our longtime listeners and now friend, Emery Price.

524
00:26:26,520 --> 00:26:29,800
Speaker 11: Dope Labs is a Spotify original production from Mega O

525
00:26:29,960 --> 00:26:34,199
Speaker 11: Media Group. Producers are Jenny Ratlitmast and Lydia Smith of

526
00:26:34,240 --> 00:26:38,680
Speaker 11: Way Runner Studios. Editing and sound design by Rob Smerciak.

527
00:26:39,400 --> 00:26:43,639
Speaker 11: Mixing by Hannis Brown. Original music composed and produced by

528
00:26:43,680 --> 00:26:49,200
Speaker 11: Taka Yasuzawa and Alex Sugira from Spotify, Executive producer Gina

529
00:26:49,240 --> 00:26:53,480
Speaker 11: Delvack and creative producers Baron Farmer and Candice Manriquez Rin

530
00:26:54,320 --> 00:26:58,960
Speaker 11: Special thanks to Shirley Ramos, yasmin A, Fifi Kamololia, Till

531
00:26:59,040 --> 00:27:03,000
Speaker 11: Krakey and b Ian Marquis executive producers from Mega Oh

532
00:27:03,080 --> 00:27:07,080
Speaker 11: Media Group. Are My Internet Vesties, T. T. Shodia and

533
00:27:07,200 --> 00:27:07,960
Speaker 11: Zekiah Wattley.

534
00:27:22,560 --> 00:27:24,439
Speaker 2: Your worries don't put you to sleep. Sometimes I have

535
00:27:24,520 --> 00:27:31,720
Speaker 2: so many worries and I'd be like, they just put

536
00:27:31,760 --> 00:27:34,399
Speaker 2: me right back down. I was like, I don't do

537
00:27:34,440 --> 00:27:36,280
Speaker 2: none of this. Check out of Dart