WEBVTT - Lab 045: Do Not Disturb Part I

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<v Speaker 1>It's a new year.

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<v Speaker 2>Happy New Year's.

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<v Speaker 3>My New Year's goals resolutions are to create, establish and

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<v Speaker 3>support my boundaries at all costs, to prioritize myself over

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<v Speaker 3>everything else, my needs, my health, my mental health, and

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<v Speaker 3>the boundaries I need to support those things.

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<v Speaker 1>Happy New Year.

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<v Speaker 4>My New Year's resolution for twenty twenty two is to

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<v Speaker 4>master the art of simply not giving a f twenty

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<v Speaker 4>twenty one, I spent a lot of time, particularly when

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<v Speaker 4>it comes to work, giving about things that caused me

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<v Speaker 4>unwarranted stress. And for twenty twenty two, I just choose

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<v Speaker 4>simply to not spend time doing things that I enjoy

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<v Speaker 4>while getting things done.

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<v Speaker 5>Hi, doctor Whitley and doctor Sabillah, this is Brittany Curry.

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<v Speaker 5>You know it feels like I went from with the

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<v Speaker 5>pandemic early thirties to late thirties. I don't know what

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<v Speaker 5>happened to my mid thirties, but in twenty twenty two,

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<v Speaker 5>getting the sent some your podcast, but there's really no

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<v Speaker 5>end in sight.

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<v Speaker 6>At the moment on COVID nineteen. I think my biggest

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<v Speaker 6>New Year's resolution is to get grounded back in time

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<v Speaker 6>and really be present. We've spent a lot of the

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<v Speaker 6>past couple of years just kind of waiting for the

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<v Speaker 6>next moment, waiting for the next thing, waiting for things

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<v Speaker 6>to get better. But I think it's time to kind

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<v Speaker 6>of reframe and think about how do we be present

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<v Speaker 6>and take care of ourselves and invest in ourselves in

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<v Speaker 6>the midst of what.

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<v Speaker 5>Is our current normal.

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<v Speaker 7>I hope that you all will continue to build and

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<v Speaker 7>stretch and challenge the boundaries of the impact that you

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<v Speaker 7>can have with those labs podcasts.

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<v Speaker 8>Atti and Zakia. My name is Chandler and calling to

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<v Speaker 8>tell you a Manda Year's resolution, which is to continue

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<v Speaker 8>set in boundaries for myself with friends and family about

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<v Speaker 8>different topics that I am or am not willing to discuss.

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<v Speaker 8>Over the past couple of years with COVID and the

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<v Speaker 8>pandemic and everything else that's gone on, I've recognize that

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<v Speaker 8>there are some things that I don't need to talk

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<v Speaker 8>about with certain people, and just saying I'm not willing

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<v Speaker 8>to talk about that with you has been really helpful

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<v Speaker 8>for my mental health. So I hope that is encouraging to.

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<v Speaker 7>You guys, and maybe that would be.

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<v Speaker 8>Encouraging to someone else.

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<v Speaker 7>Thanks so much, Keep up the good work.

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<v Speaker 2>By first of all.

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<v Speaker 1>Happy New Year, y'all.

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<v Speaker 2>Do you have New Year's traditions for what you eat?

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<v Speaker 2>I don't have any New Year's traditions about what I

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<v Speaker 2>eat other than I want to be eating good.

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<v Speaker 1>That's it.

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<v Speaker 2>I Some folks they do black eyed peas for good luck,

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<v Speaker 2>but me, I'm just like, give me all the good

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<v Speaker 2>flavors for good love. Flavor is the strongest predictor for

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<v Speaker 2>a successful year. Yes, and a sweet fizzy drink.

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<v Speaker 9>T T.

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<v Speaker 2>You got it right. Good flavors and a sweet fizzy

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<v Speaker 2>drink are the strongest predictors for a successful twenty twenty two. Yes,

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<v Speaker 2>and I don't know about you, but the last few

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<v Speaker 2>years to me haven't been given what they were supposed

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<v Speaker 2>to give.

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<v Speaker 1>Yes, something happened.

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<v Speaker 2>We need to put this whole world in rice control

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<v Speaker 2>all the leak. So I'm ready for a clean slate

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<v Speaker 2>at a fresh start.

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<v Speaker 1>Okay, me too, And so are y'all.

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<v Speaker 2>We just heard from some of our Dope Labs listeners

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<v Speaker 2>at the top sharing their twenty twenty two resolutions, and

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

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<v Speaker 2>healthy boundaries, and we love the one about not giving

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<v Speaker 2>us a care a care at all, right, And that's

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<v Speaker 2>why for the next few weeks, we're bringing you a

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<v Speaker 2>series of labs all about the things we need to

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<v Speaker 2>do in order to take good care of ourselves all

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<v Speaker 2>year round. So whether you have a list of resolutions

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<v Speaker 2>or resolutions aren't your thing, we hope that the next

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<v Speaker 2>few weeks will help you frame self care in a

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<v Speaker 2>whole new way.

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<v Speaker 1>In twenty twenty two.

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

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<v Speaker 2>My friend does not get enough sleep, I think, and

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<v Speaker 2>sleep is my very best friend. Yes, yell, are tight?

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<v Speaker 2>I am asleep right now as I say these words.

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

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<v Speaker 2>We've seen Ariana Huffington talking about sleep and wellness. We've

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<v Speaker 2>seen Diddy on audible talking us to sleep, all kinds

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<v Speaker 2>of things. But what we know generally is people are

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<v Speaker 2>complaining that they're not getting enough.

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<v Speaker 1>It's a tail as old as time.

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<v Speaker 2>Honestly, I feel like everybody talks about being tired, at

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<v Speaker 2>least in our society, American culture, because I feel like

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<v Speaker 2>everybody's always working, everybody's always busy.

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<v Speaker 1>I'm so tired, I'm so sleepy. I need more sleep.

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<v Speaker 1>I need to lie down.

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<v Speaker 2>Well, guess what Everything you want to know about sleep

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

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<v Speaker 2>So what do we know? I know sleep eludes me,

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<v Speaker 2>but I know that it's important. Yes, I love sleeping,

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<v Speaker 2>So I know that sleep is good because it is

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<v Speaker 2>good to me. And I think we know that sleep

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<v Speaker 2>has real effects on your day to day life, like

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<v Speaker 2>it affects how your day is going to go. And

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<v Speaker 2>I think we also know that sleep isn't just this

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<v Speaker 2>easy come, easygo kind of thing. There are a lot

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<v Speaker 2>of sleep reslated disorders that a lot of people are experiencing. Yeah,

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

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<v Speaker 2>all these different types of beds, millions of different types

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<v Speaker 2>of pillows. Yes, Bose makes little sleep pods that go

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<v Speaker 2>in your ear and give you gentle noises to lull

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<v Speaker 2>you right to sleep.

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<v Speaker 1>And the drown out your snoring partner, M.

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

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<v Speaker 2>I think we already know that sleep is important, But

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<v Speaker 2>how important is it?

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<v Speaker 9>For real?

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<v Speaker 6>For real?

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<v Speaker 1>What are the health benefits of getting good sleep?

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<v Speaker 2>And for some of us that aren't getting great sleep,

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<v Speaker 2>what does that mean for our health and what is

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<v Speaker 2>good sleep like for real? For real people saying eight hours,

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<v Speaker 2>but some people are only sleeping six and they look

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<v Speaker 2>just fine to me. So I want to know how

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<v Speaker 2>much sleep do we actually need? And what are the

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<v Speaker 2>different stages of sleep? And also are there other factors

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<v Speaker 2>that affect sleep, so not just diet, but like social

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<v Speaker 2>and environmental factors. And do we see any kind of

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<v Speaker 2>trends in different populations or different areas of the world.

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<v Speaker 2>And because there's so much that we want to learn

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<v Speaker 2>about sleep, we're making this a two part series, so

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<v Speaker 2>next week we'll be diving even deeper into sleep.

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<v Speaker 1>Let's jump into the dissection.

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<v Speaker 8>At.

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<v Speaker 2>Our guest for this special two part lab is doctor

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<v Speaker 2>Jadan Jean Louis.

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<v Speaker 9>My name is Jadan Jean Louis.

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<v Speaker 10>I'm a professor of neurology and psychiatry at the University

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<v Speaker 10>of Miami at the Middle School of Medicine.

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<v Speaker 2>So we all know that sleep is important for our health.

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<v Speaker 2>But how important is it for real? Yeah, our prayers

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<v Speaker 2>are always saying go to bed so we can be

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<v Speaker 2>big and tall and strong. Was that a trigg or

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<v Speaker 2>is there any evidence of that?

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<v Speaker 1>I still feel a little bit shorter than I should be.

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<v Speaker 9>Sleepy is extremely important.

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<v Speaker 10>Supposedly one third of our lives is spent sleeping. That is,

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<v Speaker 10>somebody who's actually sleeping eight hours to recommended sleep time.

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<v Speaker 10>If you're not getting enough sleep or good quality sleep,

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<v Speaker 10>what we see is that physically you're not doing well,

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<v Speaker 10>mentally not doing well, and your quality of life is

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<v Speaker 10>significantly impaired. Sleep is a biological necessity because almost everything

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<v Speaker 10>we do in our daily existence is a cold by sleep.

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<v Speaker 2>This is stressing me out, all right, Doctor Jean Louis

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

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<v Speaker 2>So everything that we do is effected by sleep. Sleep

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<v Speaker 2>is good for a whole host of things, so memory

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<v Speaker 2>formation and storage. It's good for your immune system. It

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<v Speaker 2>gives you a healthier heart because your blood pressure lowers.

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

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<v Speaker 2>lot of stuff. And you know what happens when you

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

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

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<v Speaker 2>sleep is a drug you high on, Yeah, like high

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<v Speaker 2>on low on.

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<v Speaker 1>Sleep, high on low on sleep.

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<v Speaker 10>Yes, Some years ago, a college student wanted to know

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<v Speaker 10>how long he could go without sleep. He did affect

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<v Speaker 10>about eleven days, because some folks felt that he might

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<v Speaker 10>actually die. So you can actually die because of lack

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

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<v Speaker 10>to deprive people of sleep.

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<v Speaker 9>That was something he wanted to do for himself.

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

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<v Speaker 2>be doing it to ourselves. We shouldn't be torturing ourselves.

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<v Speaker 1>Right, those all nighters we were pulling.

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<v Speaker 2>I don't know how we did it. We should have

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<v Speaker 2>been going to our professors and saying, excuse me, do

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<v Speaker 2>you want me to live?

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<v Speaker 9>Right?

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<v Speaker 1>Just give me an a. I don't need to take

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<v Speaker 1>this exam.

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<v Speaker 2>What doctor Jean Louis mentioned with the college student is

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<v Speaker 2>just anecdotal. But we also know that a lack of

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<v Speaker 2>sleep is detrimental from my studies too.

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<v Speaker 10>What we know is if you deprive mice of sleep

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<v Speaker 10>for a long period of time, they actually die. Since

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<v Speaker 10>we share a lot with them, we know we too,

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<v Speaker 10>if we're deprived for a longer period of time, we

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

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

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<v Speaker 10>but we know of that in fact, long period of

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<v Speaker 10>deprivation we lead to death.

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<v Speaker 2>Okay, so now we know that sleep is a biological necessity.

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<v Speaker 2>And doctor Jean Louis said, ethically, they're not able to

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<v Speaker 2>do studies to prove that you can die from lack

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<v Speaker 2>of sleep, but there's pretty strong evidence that suggest that

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

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<v Speaker 2>of those things that seems obvious but also not really

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

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<v Speaker 2>sleep is often the first thing out the window. And

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<v Speaker 2>we shouldn't be sacrificing sleep as if it's just nice

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<v Speaker 2>to have. We need to think of it like oxygen.

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<v Speaker 10>The American Academus Sleep Medicine recommends that we get about

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<v Speaker 10>seven to eight hours of sleep as an adults.

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<v Speaker 2>So seven to eight hours is the optimal amount of sleep.

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<v Speaker 2>What are the health risks if you're not typically getting

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<v Speaker 2>that much sleep at night?

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<v Speaker 10>So they determine if you happen to be sleeping less

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<v Speaker 10>than six hours or more than eight hours, sometimes more

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<v Speaker 10>than nine hours, you are at used for significant medical

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<v Speaker 10>come moobidities. Such as how blood pressure, diabetes, cardiovasketar disease,

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<v Speaker 10>cancer to some degree, and if you also sleep in

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<v Speaker 10>more than nine hours, you are also at leased for

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<v Speaker 10>both cardiovasclar disease as well as psychiatric illness.

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<v Speaker 2>This is a slippery slope, so you just got to

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

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<v Speaker 2>don't get too much sleep.

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<v Speaker 7>Right.

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<v Speaker 2>I thought that. I mean, if I'm tired, I just

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<v Speaker 2>lay down. But doctor Jean Lui is telling me, hey, girl,

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<v Speaker 2>get up out of your sleep.

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<v Speaker 1>Eight is enough.

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<v Speaker 2>Mean, I think you sometimes get more than seven to eight.

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<v Speaker 2>I'm often getting absolutely, I'm getting seven up to fourteen.

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<v Speaker 2>You're getting twelve to fourteen, Yes.

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<v Speaker 1>Especially on the weekends. Girl, I am in that bed.

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<v Speaker 2>I know you say it, but I'm like, she's just

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

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

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<v Speaker 2>But I'm ashamed to say that now after hearing what

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<v Speaker 2>doctor Jean Luis had to say, well, maybe we should

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<v Speaker 2>be a little worried. I'm feeling like I might be

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<v Speaker 2>all right. Though. Here's what he says about people that

0:11:51.000 --> 0:11:51.959
<v Speaker 2>are getting less sleep.

0:11:52.240 --> 0:11:54.720
<v Speaker 10>The fact that somebody may be a short sleeper. You

0:11:54.800 --> 0:11:57.640
<v Speaker 10>may have a friend who sleeps about six hours or

0:11:57.640 --> 0:12:01.240
<v Speaker 10>five hours. That doesn't mean that we of Cardiovaski's disease

0:12:01.280 --> 0:12:02.559
<v Speaker 10>are substantially higher.

0:12:02.800 --> 0:12:05.120
<v Speaker 9>This could be a naturally born short sleeper.

0:12:05.880 --> 0:12:07.840
<v Speaker 2>Now I don't know if that's necessarily the case for me,

0:12:07.960 --> 0:12:10.520
<v Speaker 2>but I'm glad that that is an option. All Right,

0:12:10.559 --> 0:12:12.480
<v Speaker 2>we're going to take a break, but when we get back,

0:12:12.520 --> 0:12:36.880
<v Speaker 2>we're talking about the different stages of sleep. We're back.

0:12:37.040 --> 0:12:39.600
<v Speaker 2>We're taking a deep dive on sleep in two parts

0:12:39.800 --> 0:12:41.680
<v Speaker 2>next week. We're going to keep talking to our guests,

0:12:41.679 --> 0:12:45.160
<v Speaker 2>doctor Jardin, Jean Louis about environmental factors that affect sleep,

0:12:45.400 --> 0:12:48.240
<v Speaker 2>sleep disorders, and what we've all been waiting for tips

0:12:48.280 --> 0:12:51.000
<v Speaker 2>on how to get better sleep. Now, whether you're getting

0:12:51.040 --> 0:12:54.040
<v Speaker 2>five hours of sleep or twelve, what we know is

0:12:54.080 --> 0:12:57.559
<v Speaker 2>that it's a complex physiological process. There are multiple different

0:12:57.600 --> 0:13:00.000
<v Speaker 2>stages of sleep. You've probably heard of some of them

0:13:00.240 --> 0:13:03.880
<v Speaker 2>like rim or rim. All these different stages are classified

0:13:03.880 --> 0:13:06.680
<v Speaker 2>by what's happening in the brain. There's neurons in your brain,

0:13:06.920 --> 0:13:11.000
<v Speaker 2>so you constantly have neural activity. Measuring that neural activity

0:13:11.000 --> 0:13:13.560
<v Speaker 2>gives you what we call brain waves. And so what

0:13:13.640 --> 0:13:17.520
<v Speaker 2>doctor Jean Luis is characterizing is how those brain waves look,

0:13:17.679 --> 0:13:20.840
<v Speaker 2>the different patterns and structures they make when you observe them.

0:13:20.920 --> 0:13:23.320
<v Speaker 2>The first thing we have to understand is what's happening

0:13:23.360 --> 0:13:24.200
<v Speaker 2>when we're awake.

0:13:24.720 --> 0:13:27.280
<v Speaker 10>As we are awake, as we are having a conversation. Now,

0:13:27.400 --> 0:13:30.880
<v Speaker 10>the brain is producing what we call beta waves. Bida

0:13:30.960 --> 0:13:35.120
<v Speaker 10>really is fast frequency, low voltage that allows us to

0:13:35.160 --> 0:13:38.559
<v Speaker 10>be conscious. It allows us to respond to stimuli because

0:13:38.600 --> 0:13:41.000
<v Speaker 10>this kind of activity in the brain allows us to

0:13:41.040 --> 0:13:44.880
<v Speaker 10>process information. So therefore, if I call your name, that's

0:13:44.880 --> 0:13:46.760
<v Speaker 10>the stimulus, you're going to be able to respond to it.

0:13:47.120 --> 0:13:50.280
<v Speaker 2>When you start to feel groggy and lay down, after

0:13:50.280 --> 0:13:53.240
<v Speaker 2>about ten minutes, your brain starts producing alpha waves.

0:13:53.800 --> 0:13:55.480
<v Speaker 1>This is stage one of sleep.

0:13:55.640 --> 0:13:59.040
<v Speaker 10>Alf Our waves are lower frequency and the voltage of

0:13:59.160 --> 0:14:02.280
<v Speaker 10>the amplitude begins to go a little bit higher. When

0:14:02.320 --> 0:14:06.080
<v Speaker 10>you're producing al Fibrijsippi means I made a transition phase

0:14:06.160 --> 0:14:10.280
<v Speaker 10>between wakefulness and stage one. I'm not asleep yet because

0:14:10.320 --> 0:14:12.720
<v Speaker 10>if I call your name, you can respond most.

0:14:12.520 --> 0:14:13.040
<v Speaker 9>Of the time.

0:14:13.480 --> 0:14:18.040
<v Speaker 2>This is one of my favorite parts going to sleep.

0:14:18.080 --> 0:14:20.640
<v Speaker 2>I like to feel sleepy, like When I feel sleepy

0:14:20.680 --> 0:14:22.600
<v Speaker 2>like that, I need to just lay flat right away,

0:14:23.760 --> 0:14:26.000
<v Speaker 2>and then as you begin to fall asleep, the alpha

0:14:26.040 --> 0:14:28.680
<v Speaker 2>waves your brain is produced and transition into a different

0:14:28.720 --> 0:14:30.160
<v Speaker 2>shape to stata waves.

0:14:30.360 --> 0:14:35.680
<v Speaker 10>Again, the frequency is dropping and the amplitude is going

0:14:35.880 --> 0:14:36.920
<v Speaker 10>up and up and up.

0:14:37.400 --> 0:14:40.479
<v Speaker 9>Stage one sleep, most people can still respond.

0:14:40.680 --> 0:14:43.520
<v Speaker 2>If your sleep isn't disrupted, then you may move from

0:14:43.520 --> 0:14:46.400
<v Speaker 2>stage one to stage two, which is when we move

0:14:46.480 --> 0:14:47.840
<v Speaker 2>into deeper sleep.

0:14:48.040 --> 0:14:51.000
<v Speaker 10>Two things happen doing stage two sleep. We produce what

0:14:51.040 --> 0:14:54.880
<v Speaker 10>we call K complexes and sleep spindles.

0:14:55.120 --> 0:14:58.040
<v Speaker 2>Now these are not physical things that we're producing, but

0:14:58.080 --> 0:15:01.520
<v Speaker 2>they are characterizations of the the way your brain activity

0:15:01.560 --> 0:15:05.120
<v Speaker 2>looks when observed during sleep, and these both happen during

0:15:05.600 --> 0:15:09.680
<v Speaker 2>nrim or non rapid eye movement. Sleep experts are still

0:15:09.720 --> 0:15:13.000
<v Speaker 2>working on understanding the significance and purpose of sleep spindles

0:15:13.360 --> 0:15:15.920
<v Speaker 2>and why their frequency and form can vary from person

0:15:15.960 --> 0:15:18.280
<v Speaker 2>to person. And recently there was a study trying to

0:15:18.360 --> 0:15:21.960
<v Speaker 2>understand if sleep spindles could potentially be inherited parents giving

0:15:21.960 --> 0:15:24.720
<v Speaker 2>you bad sleep. Imagine somebody says you look tired, and

0:15:24.720 --> 0:15:29.800
<v Speaker 2>you say, I got my dad's sleep spindals. We try

0:15:29.840 --> 0:15:32.680
<v Speaker 2>to blame everything on our parents, right, especially that dad.

0:15:39.240 --> 0:15:42.560
<v Speaker 2>Then for K complexes, well, it's thought that K complexes

0:15:42.640 --> 0:15:46.280
<v Speaker 2>might be able to suppress your brain's ability to respond

0:15:46.360 --> 0:15:49.280
<v Speaker 2>to stimuli. So it's saying like, hey, there is no

0:15:49.400 --> 0:15:52.080
<v Speaker 2>danger and to keep doing what you're doing right.

0:15:52.200 --> 0:15:53.000
<v Speaker 9>Sleep again.

0:15:53.080 --> 0:15:55.920
<v Speaker 10>If you are not disturbing any way whatsoever, then you

0:15:55.920 --> 0:15:58.480
<v Speaker 10>could get into the deepest stage of sleep, which we

0:15:58.560 --> 0:15:59.720
<v Speaker 10>call delta sleep.

0:16:00.120 --> 0:16:04.280
<v Speaker 2>Delta sleep is also called stage three sleep, my favorite part.

0:16:04.840 --> 0:16:07.320
<v Speaker 2>I don't know who I am, what's up, what's down?

0:16:07.480 --> 0:16:09.760
<v Speaker 2>Somebody wakes me up. I'm terrified because I don't know

0:16:09.760 --> 0:16:10.280
<v Speaker 2>where I am.

0:16:12.280 --> 0:16:15.520
<v Speaker 10>When you have in delta sleep, the amplitude is really

0:16:15.600 --> 0:16:19.640
<v Speaker 10>high and the frequency is very low. The deepest stage

0:16:19.640 --> 0:16:22.680
<v Speaker 10>of sleep is what the doctors usually recommend you get

0:16:22.960 --> 0:16:25.600
<v Speaker 10>if you happen to be injured. When the doctor says,

0:16:25.680 --> 0:16:27.920
<v Speaker 10>I really want you to get bed west, what they

0:16:27.920 --> 0:16:29.480
<v Speaker 10>are saying is they want you to get a lot

0:16:29.520 --> 0:16:31.360
<v Speaker 10>of deep sleep or delta sleep.

0:16:31.560 --> 0:16:34.320
<v Speaker 2>So first you're awake and your brain's making beta waves.

0:16:34.440 --> 0:16:37.240
<v Speaker 2>Then you go to stage one and that's alpha waves.

0:16:37.400 --> 0:16:39.440
<v Speaker 2>Stage two is data and that's where you have those

0:16:39.520 --> 0:16:43.760
<v Speaker 2>K complexes and sleep spindles. Stage three is delta TT's favorite,

0:16:43.960 --> 0:16:46.880
<v Speaker 2>and stage four is rim which we haven't talked about yet,

0:16:47.000 --> 0:16:49.080
<v Speaker 2>but that's rapid eye movement sleep.

0:16:49.280 --> 0:16:52.200
<v Speaker 10>I love im sleep because that's when we are all dreaming.

0:16:52.600 --> 0:16:55.120
<v Speaker 10>Every person who has a good night slip should experience

0:16:55.160 --> 0:16:59.160
<v Speaker 10>about four to five dream episodes. So essentially, every ninety

0:16:59.200 --> 0:17:01.320
<v Speaker 10>minutes or so, we have one dream episode, and then

0:17:01.320 --> 0:17:03.400
<v Speaker 10>as you get litter and litter through the night or

0:17:03.400 --> 0:17:05.920
<v Speaker 10>in the early morning hours, we tend to have more

0:17:06.000 --> 0:17:07.399
<v Speaker 10>dream episodes.

0:17:07.480 --> 0:17:08.320
<v Speaker 1>During rem sleep.

0:17:08.359 --> 0:17:12.280
<v Speaker 2>Our body might not be moving, but our brain is active. Baby,

0:17:12.720 --> 0:17:15.320
<v Speaker 2>I don't know if I can recall when I wake

0:17:15.400 --> 0:17:17.760
<v Speaker 2>up how many dreams that I've had. How do we

0:17:17.920 --> 0:17:20.840
<v Speaker 2>know if we're having four to five dreams? I don't know,

0:17:20.920 --> 0:17:22.879
<v Speaker 2>but I feel like I'm counting my dreams like this.

0:17:23.320 --> 0:17:26.640
<v Speaker 2>Sometimes I start out and we're all in a boat,

0:17:26.680 --> 0:17:29.080
<v Speaker 2>and then I opened a door in a boat and

0:17:29.359 --> 0:17:31.400
<v Speaker 2>we're all in a room and it's a party from

0:17:31.400 --> 0:17:34.200
<v Speaker 2>my third grade classroom. That's a separate dream. Every time

0:17:34.200 --> 0:17:36.240
<v Speaker 2>I move through a different portal, new dream.

0:17:36.359 --> 0:17:37.560
<v Speaker 1>Can you remember all the portals?

0:17:38.119 --> 0:17:40.399
<v Speaker 2>It's like different scenes, and sometimes it's just morph and

0:17:40.440 --> 0:17:42.480
<v Speaker 2>sometimes people don't have faces, but I know who they are.

0:17:42.600 --> 0:17:44.440
<v Speaker 2>That happens to me too, or they'll have a completely

0:17:44.440 --> 0:17:47.200
<v Speaker 2>different face, and I'm like, that is I know that's

0:17:47.200 --> 0:17:49.840
<v Speaker 2>your TT exactly. I know exactly who it is, and

0:17:49.840 --> 0:17:51.800
<v Speaker 2>I'm calling them by that name, but they don't look

0:17:51.840 --> 0:17:55.280
<v Speaker 2>like that person at all. I need to be journal

0:17:55.320 --> 0:17:57.239
<v Speaker 2>in my dreams because I want to know what's in

0:17:57.280 --> 0:17:59.960
<v Speaker 2>my subconscious. Yes. My grandma used to say, don't tell

0:18:00.040 --> 0:18:01.680
<v Speaker 2>your dream before breakfast or it might happen.

0:18:01.880 --> 0:18:02.480
<v Speaker 1>Oh my god.

0:18:02.720 --> 0:18:04.440
<v Speaker 2>So if I have nightmares or anything bad, I don't

0:18:04.440 --> 0:18:07.119
<v Speaker 2>tell people before I eat. Have you ever solved a

0:18:07.160 --> 0:18:09.600
<v Speaker 2>problem or like, had something that was just heavy on

0:18:09.640 --> 0:18:11.679
<v Speaker 2>your heart that you were dealing with in real life

0:18:11.800 --> 0:18:13.439
<v Speaker 2>and then you go into the dream world and you

0:18:13.480 --> 0:18:14.919
<v Speaker 2>come back and you got to answer or a solution.

0:18:15.240 --> 0:18:17.640
<v Speaker 2>I don't think with like social things, but I think yes.

0:18:17.760 --> 0:18:19.400
<v Speaker 2>I feel like that happened to me a lot when

0:18:19.440 --> 0:18:20.919
<v Speaker 2>I was still in school, where I'd be like, I

0:18:20.920 --> 0:18:25.000
<v Speaker 2>don't know how to answer this problem or whatever, and

0:18:25.480 --> 0:18:27.080
<v Speaker 2>I would go to sleep and wake up and be like,

0:18:27.160 --> 0:18:29.440
<v Speaker 2>I feel like I know what the answer is now

0:18:29.760 --> 0:18:31.560
<v Speaker 2>because I was working on it in my dreams.

0:18:31.600 --> 0:18:34.520
<v Speaker 1>But problems that I have with people, no, they're still

0:18:34.560 --> 0:18:35.480
<v Speaker 1>not about.

0:18:35.520 --> 0:18:40.800
<v Speaker 10>No, because the blended constantly looking for answers. All of

0:18:40.800 --> 0:18:42.479
<v Speaker 10>this stuff we've been exposed to for all of our

0:18:42.520 --> 0:18:45.119
<v Speaker 10>lives in the back of our mind somehow see onefore

0:18:45.240 --> 0:18:47.800
<v Speaker 10>calls it the self conscious mind. There we have all

0:18:47.880 --> 0:18:51.160
<v Speaker 10>the answers while we are away producing bid our way.

0:18:51.600 --> 0:18:54.960
<v Speaker 10>We can't get that in deep sleep, bowl and sleep

0:18:55.000 --> 0:18:56.240
<v Speaker 10>we do have access to that.

0:18:56.600 --> 0:18:59.639
<v Speaker 2>Now, the question is what are the trends? How are

0:18:59.680 --> 0:19:03.159
<v Speaker 2>there is everybody getting deep sleep? Who's not getting good sleep?

0:19:03.280 --> 0:19:03.959
<v Speaker 2>I want to know.

0:19:04.400 --> 0:19:07.000
<v Speaker 10>We looked at data for about forty years, going back

0:19:07.000 --> 0:19:09.679
<v Speaker 10>to nineteen seventy six. We saw that between black and

0:19:09.720 --> 0:19:13.000
<v Speaker 10>white there's a huged the economy in terms of how

0:19:13.080 --> 0:19:14.080
<v Speaker 10>much sleep you are getting.

0:19:14.280 --> 0:19:17.720
<v Speaker 2>In a twenty fifteen study, scientists found that Latino and

0:19:17.800 --> 0:19:21.520
<v Speaker 2>Latina or Latin X or Latine, as well as black

0:19:21.560 --> 0:19:25.199
<v Speaker 2>people reported getting less than six hours of sleep on

0:19:25.520 --> 0:19:26.600
<v Speaker 2>average per night.

0:19:26.760 --> 0:19:29.159
<v Speaker 10>It looks like the gap between black and white is

0:19:29.160 --> 0:19:32.560
<v Speaker 10>getting wider over time, which would be very lovely because

0:19:32.640 --> 0:19:35.679
<v Speaker 10>short sleep is a predictor or cardio basketball disease.

0:19:36.040 --> 0:19:38.520
<v Speaker 9>So sleepduation is very important.

0:19:38.000 --> 0:19:41.240
<v Speaker 2>And there's a major health implications when you consider that.

0:19:41.520 --> 0:19:44.359
<v Speaker 2>And so not only is there a difference in total hours,

0:19:44.440 --> 0:19:47.159
<v Speaker 2>doctor Jean Luis's there's a disparity when it comes to

0:19:47.280 --> 0:19:50.200
<v Speaker 2>getting certain stages of sleep, and that can have serious

0:19:50.200 --> 0:19:51.320
<v Speaker 2>effects on your health.

0:19:51.440 --> 0:19:54.080
<v Speaker 10>If you look at the data, so on average, black

0:19:54.080 --> 0:19:57.080
<v Speaker 10>folks compared to white sleep about thirty to forty five

0:19:57.160 --> 0:20:00.600
<v Speaker 10>minutes less, which means you're getting a less amount of

0:20:00.600 --> 0:20:01.600
<v Speaker 10>slower sleep.

0:20:01.720 --> 0:20:04.240
<v Speaker 2>And that slow wave sleep is happening during stages two

0:20:04.280 --> 0:20:04.680
<v Speaker 2>and three.

0:20:05.000 --> 0:20:07.920
<v Speaker 10>Doing slower sleep, your blood pressure is supposed to dip.

0:20:08.200 --> 0:20:11.200
<v Speaker 10>If it does not, we call this nocturnal have blood

0:20:11.200 --> 0:20:13.000
<v Speaker 10>pressure or nocturnal hypertension.

0:20:13.240 --> 0:20:15.159
<v Speaker 9>A lot of African American, of Black.

0:20:14.960 --> 0:20:18.720
<v Speaker 10>Folks have high levels of high blood pressure, high level

0:20:18.760 --> 0:20:21.639
<v Speaker 10>of hypertension. Well, it is in part due to the

0:20:21.680 --> 0:20:25.520
<v Speaker 10>fact that we are getting enough delta sleep. Delta sleep

0:20:25.560 --> 0:20:29.439
<v Speaker 10>is extremely important for dementia. We are learning that the

0:20:29.480 --> 0:20:32.400
<v Speaker 10>whole system, which you call it the glymphatic system, that's

0:20:32.400 --> 0:20:35.560
<v Speaker 10>the system in the brain that washes out all the

0:20:35.680 --> 0:20:37.680
<v Speaker 10>taxins will accumulate during the day.

0:20:37.920 --> 0:20:41.600
<v Speaker 2>That's amyloid proteins. Those are the structures that they look

0:20:41.640 --> 0:20:44.400
<v Speaker 2>for when they're scanning to see if you are developing

0:20:44.440 --> 0:20:47.960
<v Speaker 2>Alzheimer's or dementia. And so you get protein built up

0:20:47.960 --> 0:20:51.160
<v Speaker 2>and there are these toxins and things and they can aggregate,

0:20:51.200 --> 0:20:53.680
<v Speaker 2>and you get this protein aggregation. You can imagine you're

0:20:53.760 --> 0:20:56.560
<v Speaker 2>less likely to get aggregation if these things are cleared

0:20:56.640 --> 0:20:59.720
<v Speaker 2>from your system. And that's what the glymphatic system does

0:20:59.720 --> 0:21:03.159
<v Speaker 2>when you sleep, is clearing those toxins. It's connected to

0:21:03.240 --> 0:21:05.040
<v Speaker 2>the spinal fluid. It's wild.

0:21:05.280 --> 0:21:07.760
<v Speaker 1>These bodies are amazing, amazing.

0:21:07.840 --> 0:21:08.080
<v Speaker 8>Bruh.

0:21:08.400 --> 0:21:11.639
<v Speaker 2>Why can't I feel that happening, that washing over my

0:21:11.720 --> 0:21:13.879
<v Speaker 2>brain because you're in delta sleep, girl.

0:21:14.440 --> 0:21:16.159
<v Speaker 1>I'm gonna try and wake up quick one day and

0:21:16.240 --> 0:21:16.600
<v Speaker 1>catch it.

0:21:18.520 --> 0:21:20.800
<v Speaker 2>And part of what the brain is washing out are

0:21:20.840 --> 0:21:24.000
<v Speaker 2>these protein precursors that if they don't get removed, they

0:21:24.040 --> 0:21:27.680
<v Speaker 2>can become toxic. Amyloid beta or A beta and tau.

0:21:28.119 --> 0:21:31.920
<v Speaker 10>There are two particular toxin which we call abida and tau.

0:21:32.080 --> 0:21:35.280
<v Speaker 10>Those two proteins are the indices when we see them

0:21:35.320 --> 0:21:38.080
<v Speaker 10>in the brain that somebody has a highlight clut of

0:21:38.119 --> 0:21:39.520
<v Speaker 10>developing ASA's dementia.

0:21:39.800 --> 0:21:42.359
<v Speaker 2>Studies have shown that people of color not only spend

0:21:42.520 --> 0:21:46.120
<v Speaker 2>less time on average in deep sleep, they also take

0:21:46.240 --> 0:21:49.120
<v Speaker 2>longer to fall asleep and they wake up more during

0:21:49.119 --> 0:21:49.480
<v Speaker 2>the night.

0:21:49.760 --> 0:21:51.520
<v Speaker 1>All of this leads to less time.

0:21:51.359 --> 0:21:54.560
<v Speaker 2>In that sweet spot, the deep sleep zone, which is

0:21:54.640 --> 0:21:57.400
<v Speaker 2>really crucial for all of the health reasons we discussed earlier.

0:22:04.880 --> 0:22:07.160
<v Speaker 2>So we've covered quite a bit of ground so far.

0:22:07.480 --> 0:22:10.280
<v Speaker 2>We've talked about the importance of sleep and how it's

0:22:10.280 --> 0:22:14.480
<v Speaker 2>connected to so many different systems. We've talked about how

0:22:14.520 --> 0:22:16.639
<v Speaker 2>many hours of sleep we really should be getting t

0:22:16.800 --> 0:22:20.480
<v Speaker 2>t Yes. We've also talked about the different stages of

0:22:20.520 --> 0:22:24.720
<v Speaker 2>sleep and what their function is, and how many dreams

0:22:24.760 --> 0:22:26.119
<v Speaker 2>we should be having because I have a friend who

0:22:26.160 --> 0:22:28.400
<v Speaker 2>says she doesn't dream, and I've got questions.

0:22:28.520 --> 0:22:30.560
<v Speaker 1>I've got a lot of questions about that.

0:22:31.960 --> 0:22:35.720
<v Speaker 2>But we also realize that there are sleep deficits in

0:22:35.800 --> 0:22:38.840
<v Speaker 2>different communities, and so we have sleep disparities as well.

0:22:40.000 --> 0:22:42.200
<v Speaker 2>And so one of the things that we've talked about

0:22:42.240 --> 0:22:45.080
<v Speaker 2>in some earlier episodes, which I think is important here,

0:22:45.320 --> 0:22:49.080
<v Speaker 2>is understanding that when we say things like, oh, people

0:22:49.119 --> 0:22:51.840
<v Speaker 2>of color get less sleep and they're more likely to

0:22:51.880 --> 0:22:54.280
<v Speaker 2>wake up in the night, that is not just because

0:22:54.800 --> 0:22:56.959
<v Speaker 2>the melanin in their skin makes them wake up. There

0:22:56.960 --> 0:22:59.400
<v Speaker 2>are other things going on. That is such a good point,

0:22:59.400 --> 0:23:02.280
<v Speaker 2>and that's exactly what we're talking about next week in

0:23:02.359 --> 0:23:05.280
<v Speaker 2>part two of this series. We're talking about the environmental

0:23:05.359 --> 0:23:12.239
<v Speaker 2>and psychosocial factors that impact sleep. My one thing is

0:23:12.720 --> 0:23:16.160
<v Speaker 2>a New York Times article. Okay, you know, a couple

0:23:16.240 --> 0:23:18.959
<v Speaker 2>of weeks ago, I shared about my experience with a

0:23:19.000 --> 0:23:23.520
<v Speaker 2>crustacean in my oysters. Oh, if you're not following Zakia

0:23:23.600 --> 0:23:26.520
<v Speaker 2>on Instagram, you're really missing out. She's on the storyteller.

0:23:26.760 --> 0:23:28.320
<v Speaker 2>I don't post a lot to the grid, but I

0:23:28.359 --> 0:23:30.520
<v Speaker 2>am in those stories, and you need to be following

0:23:30.520 --> 0:23:32.520
<v Speaker 2>her and setting those alerts so that you know when

0:23:32.560 --> 0:23:37.200
<v Speaker 2>she's posting. Melissa Clark wrote in The New York Times

0:23:37.240 --> 0:23:41.040
<v Speaker 2>about oysters and oyster flavor, and she says to eat

0:23:41.080 --> 0:23:44.600
<v Speaker 2>oysters better, treat them like wine, and I couldn't agree more.

0:23:45.040 --> 0:23:46.919
<v Speaker 2>You know how they say wine has a terror are

0:23:47.200 --> 0:23:50.200
<v Speaker 2>like a flavor profile based on where it's grown. There's

0:23:50.280 --> 0:23:54.080
<v Speaker 2>a similar term for seafood and it's called a mirror

0:23:54.280 --> 0:23:57.720
<v Speaker 2>for the marine environment. And they're talking about that for

0:23:57.760 --> 0:24:01.359
<v Speaker 2>oysters and scallops. And it was really interesting to me.

0:24:01.560 --> 0:24:04.120
<v Speaker 2>I really enjoyed it. So my one thing I love

0:24:04.320 --> 0:24:08.720
<v Speaker 2>a good funny gift, and I especially love good funny

0:24:08.720 --> 0:24:12.840
<v Speaker 2>gifts that involve my dog Daisy. She's a thousand year

0:24:12.880 --> 0:24:16.119
<v Speaker 2>old Chihuahua, and I wonder where Jimmy is because it's

0:24:16.119 --> 0:24:16.760
<v Speaker 2>actually one of his.

0:24:16.960 --> 0:24:18.080
<v Speaker 1>This is a gift tim book.

0:24:18.800 --> 0:24:24.200
<v Speaker 2>I use this thing called Pet Creatives not even from

0:24:24.320 --> 0:24:29.439
<v Speaker 2>fucking friend, and they take a picture of your dog

0:24:30.320 --> 0:24:35.080
<v Speaker 2>or your pet, and then they have these different templates

0:24:35.119 --> 0:24:37.160
<v Speaker 2>that they could put them in to sketch them. And

0:24:37.240 --> 0:24:44.920
<v Speaker 2>I made Daisy into a classic lady. Yes, she's beautiful, classy.

0:24:46.760 --> 0:24:49.320
<v Speaker 2>I did this in the middle of the night one

0:24:49.400 --> 0:24:51.159
<v Speaker 2>night when I was trying to figure out what to

0:24:51.200 --> 0:24:53.639
<v Speaker 2>get Jimmy for Christmas. Every time I think about it,

0:24:53.680 --> 0:24:55.720
<v Speaker 2>I can't stop laughing and I can't wait.

0:24:55.480 --> 0:24:57.959
<v Speaker 1>For it to get here because it's just so funny.

0:24:58.000 --> 0:25:00.480
<v Speaker 2>She has a little tr on, she has a little

0:25:00.480 --> 0:25:04.000
<v Speaker 2>pearl necklace on and like a black gown. That's how

0:25:04.000 --> 0:25:06.480
<v Speaker 2>she should be dressed. That's how she presents. At least

0:25:06.600 --> 0:25:08.600
<v Speaker 2>she does present with that level of class. I would

0:25:08.640 --> 0:25:11.040
<v Speaker 2>like to say she does, and I mean that's what

0:25:11.119 --> 0:25:15.399
<v Speaker 2>she would like to believe. So that's pet Creatives dot Com.

0:25:15.440 --> 0:25:16.480
<v Speaker 1>It's a great gift.

0:25:16.680 --> 0:25:18.920
<v Speaker 2>I don't even know what the outfits are, but there's

0:25:18.960 --> 0:25:21.960
<v Speaker 2>lots of different temblaces you can use. They work very quickly.

0:25:22.080 --> 0:25:24.879
<v Speaker 2>The customer service was great and I can't look at

0:25:24.920 --> 0:25:27.480
<v Speaker 2>that picture anymore because I'm going to start crying.

0:25:29.200 --> 0:25:30.240
<v Speaker 1>It's very funny to me.

0:25:40.720 --> 0:25:43.520
<v Speaker 2>That's it for Lab forty five. Are you getting enough sleep?

0:25:43.880 --> 0:25:46.480
<v Speaker 2>Is it good quality sleep? Call us at two zero

0:25:46.520 --> 0:25:48.840
<v Speaker 2>two five six seven seven zero two eight and tell

0:25:48.920 --> 0:25:50.959
<v Speaker 2>us what you thought about this lab, or you can

0:25:51.000 --> 0:25:52.520
<v Speaker 2>give us an idea for a lab we should do

0:25:52.520 --> 0:25:54.840
<v Speaker 2>this semester. We want to hear from you. That's two

0:25:54.960 --> 0:25:57.879
<v Speaker 2>zero two five six seven seven zero two eight. And

0:25:57.960 --> 0:25:59.880
<v Speaker 2>don't forget there's so much more for you to dig

0:25:59.880 --> 0:26:02.040
<v Speaker 2>in to on our website. There'll be a cheat sheet

0:26:02.080 --> 0:26:05.320
<v Speaker 2>for today's lab, additional links and resources in the show notes.

0:26:05.400 --> 0:26:07.879
<v Speaker 2>Plus you can sign up for our newsletter check it

0:26:07.920 --> 0:26:11.240
<v Speaker 2>out at Dope labspodcast dot com. Special thanks to our

0:26:11.280 --> 0:26:15.399
<v Speaker 2>guest expert for today's episode, doctor Jiardun Jean Luis. You

0:26:15.400 --> 0:26:18.840
<v Speaker 2>can find him on Twitter at g Jean Lui. One.

0:26:19.160 --> 0:26:21.719
<v Speaker 2>Our credits this week are being read by one of

0:26:21.760 --> 0:26:25.959
<v Speaker 2>our longtime listeners and now friend, Emery Price.

0:26:26.520 --> 0:26:29.800
<v Speaker 11>Dope Labs is a Spotify original production from Mega O

0:26:29.960 --> 0:26:34.199
<v Speaker 11>Media Group. Producers are Jenny Ratlitmast and Lydia Smith of

0:26:34.240 --> 0:26:38.680
<v Speaker 11>Way Runner Studios. Editing and sound design by Rob Smerciak.

0:26:39.400 --> 0:26:43.639
<v Speaker 11>Mixing by Hannis Brown. Original music composed and produced by

0:26:43.680 --> 0:26:49.200
<v Speaker 11>Taka Yasuzawa and Alex Sugira from Spotify, Executive producer Gina

0:26:49.240 --> 0:26:53.480
<v Speaker 11>Delvack and creative producers Baron Farmer and Candice Manriquez Rin

0:26:54.320 --> 0:26:58.960
<v Speaker 11>Special thanks to Shirley Ramos, yasmin A, Fifi Kamololia, Till

0:26:59.040 --> 0:27:03.000
<v Speaker 11>Krakey and b Ian Marquis executive producers from Mega Oh

0:27:03.080 --> 0:27:07.080
<v Speaker 11>Media Group. Are My Internet Vesties, T. T. Shodia and

0:27:07.200 --> 0:27:07.960
<v Speaker 11>Zekiah Wattley.

0:27:22.560 --> 0:27:24.439
<v Speaker 2>Your worries don't put you to sleep. Sometimes I have

0:27:24.520 --> 0:27:31.720
<v Speaker 2>so many worries and I'd be like, they just put

0:27:31.760 --> 0:27:34.399
<v Speaker 2>me right back down. I was like, I don't do

0:27:34.440 --> 0:27:36.280
<v Speaker 2>none of this. Check out of Dart