WEBVTT - Sleep in the Wild

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<v Speaker 1>The Alaska Peninsula is one of the densest populations of

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<v Speaker 1>bears in the world. I've spent a lot of time there,

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<v Speaker 1>you know, thousands of days out there over the years,

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<v Speaker 1>and many many nights as well. On one particular shoot

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<v Speaker 1>we did for the BBC, we were sleeping out there

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<v Speaker 1>for probably four months, over four months in total intent

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<v Speaker 1>in the middle of bear country, thousand pound carnivores and

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<v Speaker 1>did tons at your tent in the morning and there

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<v Speaker 1>could be two, three or four bears in view. There's

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<v Speaker 1>a lot of precautions you can take, like practical considerations,

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<v Speaker 1>and then you just got to remember the bears really

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<v Speaker 1>aren't looking for trouble.

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<v Speaker 2>Chris Morgan travels to remote corners of the planet to

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<v Speaker 2>film animals in the wild. He gave us a glimpse

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<v Speaker 2>into what it's like to sleep during these expeditions and

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<v Speaker 2>the hypervigilance that it takes to capture a one of

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<v Speaker 2>a kind shot of an animal with its own unique

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<v Speaker 2>sleep schedule.

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<v Speaker 1>I was camping alone on this one particular little beach,

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<v Speaker 1>but I was having a lie in one day and

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<v Speaker 1>at five point fifteen in the morning.

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<v Speaker 3>I hear this sleepingly Yeah, yeah, but I hear.

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<v Speaker 1>This outside the tent and it was a wolf. So

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<v Speaker 1>I was my alarm clock was a wolf at five

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<v Speaker 1>point fifteen in the morning. Usually I've been getting up

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<v Speaker 1>about four point thirty. For some reason, I didn't and this.

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<v Speaker 3>Wolf woke me up on my arm.

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<v Speaker 1>It was mind blowing. But I packed up my tent

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<v Speaker 1>that day I had to move sites, and as I

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<v Speaker 1>turned back to look at the site to sort of

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<v Speaker 1>bid farewell to this beautiful spot in the trees on

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<v Speaker 1>this little beach, this cove, the wolf came out. It

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<v Speaker 1>was amazing because I didn't expect to see one of

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<v Speaker 1>these elusive creatures. But yeah, there he was, keeping me

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<v Speaker 1>on the on the on the wolf sleep pattern. You

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<v Speaker 1>know it time to get up.

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<v Speaker 2>You know, you might think that an ecologist and filmmaker

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<v Speaker 2>with a passion for sharing nature's hidden splendors would be

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<v Speaker 2>immune to the effects of long term, uncomfortable sleeping arrangements

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<v Speaker 2>as a condition of his job. But as he'll tell us,

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<v Speaker 2>that hasn't necessarily been Chris's experience.

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<v Speaker 1>It's funny because I am I'm a big fan of sleep,

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<v Speaker 1>so it didn't necessarily make the most sense, you know,

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<v Speaker 1>to go into this line of work.

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<v Speaker 3>So, how exactly and when do Wildlife Documentary and sleep

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<v Speaker 3>while they're out on assignment, and how do they balance

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<v Speaker 3>getting enough sleep with capturing the perfect footage at just

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<v Speaker 3>the right moment. We'll go behind the scenes in this

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<v Speaker 3>episode Sleep in the Wild.

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<v Speaker 2>Hi, I'm Anahad O'Connor and this is Chasing Sleep and

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<v Speaker 2>iHeartRadio production in partnership with Mattress Firm. Nature documentaries are

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<v Speaker 2>incredibly popular. They're an immersive, easily accessible kind of escapism

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<v Speaker 2>and given the rate of habit tat loss, there's never

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<v Speaker 2>been a more important time to spread awareness. Chris Morgan

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<v Speaker 2>has hosted and narrated Emmy Award winning TV productions and

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<v Speaker 2>he's the co founder of Wildlife Media. It's a nonprofit

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<v Speaker 2>that produced Bear Trek, a documentary that follows Chris's journey

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<v Speaker 2>by motorcycle to some of the most incredible places on Earth,

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<v Speaker 2>places like Alaska, Peru.

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<v Speaker 3>The Canadian North, and Borneo.

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<v Speaker 2>But for someone who values a good night's rest, Chris

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<v Speaker 2>spends a lot of time sleeping on the ground under

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<v Speaker 2>the stars. On a recent assignment, Chris joined renowned Korean

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<v Speaker 2>photographer and naturalist Sue Young Park in the northeastern forest

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<v Speaker 2>of Russia to capture images of the elusive and beautiful

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<v Speaker 2>Siberian tiger. The Siberian tiger is one of the rarest

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<v Speaker 2>animals on the planet. Just four hundred are estimated to

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<v Speaker 2>live in the wild, all of them hidden within this

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<v Speaker 2>incredibly remote, frozen landscape. Park spent five years filming for

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<v Speaker 2>months at a time in negative twenty two degree weather.

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<v Speaker 2>Chris observed the stamina and sleep process required for this

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<v Speaker 2>remarkable feat firsthand, as Park recreated his experience for the

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<v Speaker 2>PBS documentary Siberian Tiger Quest.

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<v Speaker 1>We've lost about ninety seven percent of tigers around the

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<v Speaker 1>world just in the last one hundred years.

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<v Speaker 4>Wow.

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<v Speaker 1>Wherever they are, they're special. And then these ones are

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<v Speaker 1>particularly special because they're out there on their own in

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<v Speaker 1>this little corner of Russia, in an area about the

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<v Speaker 1>same size as Washington State.

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<v Speaker 2>The physical and emotional effects of around the clock work

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<v Speaker 2>schedule and hostile environments can really take its toll, and

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<v Speaker 2>hiding in plain sight from one of the planet's most

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<v Speaker 2>lethal predators is no easy feet. As Chris learned from Park.

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<v Speaker 1>He had a four x six hole in the ground

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<v Speaker 1>that was his hide, a tiny little space that you

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<v Speaker 1>couldn't stand up and you could just about sit up

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<v Speaker 1>straight in And in the first year that he was there,

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<v Speaker 1>he spent seven months in that hole in the ground

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<v Speaker 1>and it was his hide way to film and see

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<v Speaker 1>capture on film for the first time Siberian tigers. No

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<v Speaker 1>one had done it before. But then he goes on

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<v Speaker 1>to say that he was doing this in the winter months,

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<v Speaker 1>which is the best time to see the tigers. There.

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<v Speaker 1>At one point, I say, and how long was it

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<v Speaker 1>till you saw your first tiger? And he said, oh,

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<v Speaker 1>two or three months. I just learned so much from

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<v Speaker 1>the guy. He must have had some on off switch

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<v Speaker 1>where he could sleep at a moment's notice and be

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<v Speaker 1>able to just wait out the hours until a cap

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<v Speaker 1>showed up. And he has insane stories of more than

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<v Speaker 1>one getting onto the roof of his hide. At one

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<v Speaker 1>point one of them swiped past his camera on his hand,

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<v Speaker 1>and he had some really up close intense experiences with him.

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<v Speaker 2>Well, you have to be tough as nails to camp

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<v Speaker 2>out perfectly still in this little hide for five months

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<v Speaker 2>at a time. So how did he sleep in there?

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<v Speaker 1>He didn't get much sleep, but he had plenty of

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<v Speaker 1>warm sleeping bags and enough to get him through the winters,

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<v Speaker 1>you know, but of course no fire, because he didn't

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<v Speaker 1>want to give his cent away or the s of

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<v Speaker 1>anything sort of human like. Right, he'd be able to

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<v Speaker 1>stretch out there, you know, it's about six feet long

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<v Speaker 1>this hole in the ground, so we could stretch out straight,

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<v Speaker 1>you know, and take naps. He sort of talked me

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<v Speaker 1>through the process of this and left me to it.

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<v Speaker 1>I built a platform in the woods where I could

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<v Speaker 1>try and sort of recreate a little bit what he

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<v Speaker 1>did and how he did it. I don't know how

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<v Speaker 1>he pulled it off, you know, but the proof is

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<v Speaker 1>in his footage.

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<v Speaker 2>I think at one point you said that your mustache

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<v Speaker 2>felt like it was freezing, and when you were sleeping

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<v Speaker 2>out there on that platform in the middle of the night,

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<v Speaker 2>you had to wake up because it was so cold,

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<v Speaker 2>and I think you said, put on warmer clothes. What

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<v Speaker 2>is it like, you know, for you sleeping out there

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<v Speaker 2>in the dead of night in Siberia? And do you

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<v Speaker 2>have to do anything to be able to sleep out there?

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<v Speaker 1>I think the most important thing is making sure you've

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<v Speaker 1>got enough layer so you can add them and lose

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<v Speaker 1>them as you need to. But I ended up wearing

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<v Speaker 1>everything I'd got because it was damn cold, you know,

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<v Speaker 1>So just a really good down sleeping bag, a really

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<v Speaker 1>good thermal mattress, you know, just at least a couple

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<v Speaker 1>of inches thick that keeps you off the ground, or

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<v Speaker 1>in this case, keeps you off this wooden platform that

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<v Speaker 1>i'd built in the forest. I had a tent around

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<v Speaker 1>me as well to keep off some of the cold.

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<v Speaker 1>But there's not much you can do much more than that,

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<v Speaker 1>other than just making sure that you wear and really

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<v Speaker 1>good thermals, you know, and it comes down to it,

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<v Speaker 1>it is like really good wool thermals. There's nothing better

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<v Speaker 1>than a sheep to keep you warm at night. You know,

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<v Speaker 1>they've learned over thousands of years out of stay warm.

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<v Speaker 1>I also use those chemical handwarmers a lot. I actually

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<v Speaker 1>get really quite bad circulations, so that often wakes me up,

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<v Speaker 1>you know, my fingers or toes are cold. So just

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<v Speaker 1>having those chemical handwarm as handy is really good. And

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<v Speaker 1>you keep all your clothes on and you're ready for

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<v Speaker 1>action to jump out of a tent or sleeping magot

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<v Speaker 1>any moment if something happens, to film or watch or record.

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<v Speaker 2>Round the clock vigilance, disrupted sleep routines, and less than

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<v Speaker 2>ideal conditions create a world of challenges for professionals like Chris.

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<v Speaker 2>Doctor Jade Wu is a board certified sleep medicine specialist

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<v Speaker 2>and a research at Duke University School of Medicine, and

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<v Speaker 2>Chris's story reminds her of another population.

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<v Speaker 5>What this reminds me of is actually people with a

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<v Speaker 5>military background, because when people are deployed, for example, they

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<v Speaker 5>really do need to be up at a moment's notice.

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<v Speaker 5>It can be any time of night or day. You know,

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<v Speaker 5>there's not much preparation for it, not much advanced notice,

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<v Speaker 5>if any at all. And the pattern that I see

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<v Speaker 5>when they get home when they're living a civilian life

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<v Speaker 5>now is that they're more on high alert. So even

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<v Speaker 5>when they intellectually know that all is safe and they're

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<v Speaker 5>not on duty they don't have to do anything at night,

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<v Speaker 5>their body is still wired to be more on high alert,

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<v Speaker 5>more easily woken up. And I think this is probably

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<v Speaker 5>similar for Chris because he's also used to having to

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<v Speaker 5>just pop up into consciousness and be ready to function

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<v Speaker 5>right away. So yeah, I can see how it would

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<v Speaker 5>be more difficult to sleep long stretches more difficult maybe

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<v Speaker 5>to relax into deep sleep and maybe more easily woken

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<v Speaker 5>by small noises or lights.

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<v Speaker 2>While Chris has a lot of experience filming at night

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<v Speaker 2>in a state of hypervigilance, his heightened awareness of his

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<v Speaker 2>surroundings and dedication to the wildlife that he's there to

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<v Speaker 2>research has a big advantage when it comes to establishing

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<v Speaker 2>a sleep pattern that won't compromise the shoot. One of

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<v Speaker 2>the things I've noticed from a lot of your films

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<v Speaker 2>and your shows is you do a lot of work

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<v Speaker 2>at night. Are you naturally a night outl Is that

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<v Speaker 2>sort of a prerequisite for the job?

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<v Speaker 1>I am a bit more of a night owl. I'm

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<v Speaker 1>not an early morning guy, but I have found that

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<v Speaker 1>I which sounds weird, doesn't it? For a while? Left guy,

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<v Speaker 1>But I'm able to adjust quite well, and especially on

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<v Speaker 1>longer trips into the wilderness where I kind of get

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<v Speaker 1>a chance to just start to flow with the rhythms

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<v Speaker 1>of nature, and the rhythms of nature or what the animals,

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<v Speaker 1>the wild animals that we are there to see, research, film, record,

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<v Speaker 1>whatever it would be there, of course, tuned into that

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<v Speaker 1>rhythm of nature really well. Because of there're thousands of

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<v Speaker 1>years of uninterrupted history with that natural circadian rhythm right

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<v Speaker 1>of sleep cycles, whereas we've lost touch with it, you know,

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<v Speaker 1>with alarm clocks and TV till late at night, and

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<v Speaker 1>you know, changing our clocks and all kinds of disruptions

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<v Speaker 1>to that natural cycle. But these wild creatures do it well.

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<v Speaker 1>And I've noticed that I can kind of switch. If

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<v Speaker 1>I'm given enough days, I can kind of switch into

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<v Speaker 1>the same rhythm as the animals that we're they're looking for.

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<v Speaker 2>We'll be right back after a brief message from our

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<v Speaker 2>partners at Mattress Firm, and now back to chasing sleep.

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<v Speaker 2>If you think about your own bedtime routine, maybe brushing

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<v Speaker 2>your teeth out a sink in a bathroom, adjusting the

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<v Speaker 2>temperature in your bedroom, or putting on pajama, you're giving

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<v Speaker 2>your brain cues that it's time to go to sleep.

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<v Speaker 2>Doctor Wu says that ideally you'd create as much separation

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<v Speaker 2>as possible between your waking life and sleeping life for

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<v Speaker 2>your best chance at a good night's rest. But what

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<v Speaker 2>about someone like Chris who's been living with a heightened

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<v Speaker 2>state of awareness of his surroundings and all kinds of

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<v Speaker 2>disruptions to sleep for weeks or months at a time

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<v Speaker 2>and can't give his brain those traditional signals.

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<v Speaker 5>When he is out on a project and you know,

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<v Speaker 5>he can't have home mode and these relaxing sort of

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<v Speaker 5>cues for the body. I would say, really using napping

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<v Speaker 5>strategically is good.

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<v Speaker 2>Funny Doctor wo should mention that, as Chris did mention

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<v Speaker 2>his non traditional method for napping.

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<v Speaker 1>Once you've been really focused on your target, it can

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<v Speaker 1>get mentally, unphysically really exhausting. And if you're out there

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<v Speaker 1>long enough, you're able to figure out when the animals

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<v Speaker 1>are active and when they're not, and when they not

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<v Speaker 1>you can take a nap. So I've got really good

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<v Speaker 1>at taking literally sometimes a two minute nap. I can

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<v Speaker 1>put my head down and incident situations out in the

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<v Speaker 1>middle of nowhere and be asleep in sixty seconds. Take

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<v Speaker 1>a two or three minute nap, you know, fifteen minutes

0:12:15.800 --> 0:12:18.560
<v Speaker 1>if you're really lucky. I've learned to do that, and

0:12:19.080 --> 0:12:21.800
<v Speaker 1>I've learned different positions. I heard the military has this

0:12:21.840 --> 0:12:23.959
<v Speaker 1>as well. You know, guys in the military are taught

0:12:24.280 --> 0:12:27.400
<v Speaker 1>if they sleep on their backs with their knees bent

0:12:27.920 --> 0:12:30.920
<v Speaker 1>and their calves up on a chair, apparently having that

0:12:30.960 --> 0:12:34.680
<v Speaker 1>blood drain from your legs into your core is good

0:12:34.800 --> 0:12:37.080
<v Speaker 1>for sleep. So I try to do that, put my

0:12:37.120 --> 0:12:39.920
<v Speaker 1>feet up, take a nap, get a quick powerkip in

0:12:39.960 --> 0:12:42.680
<v Speaker 1>whenever I can, especially if there's like between action and

0:12:42.760 --> 0:12:43.520
<v Speaker 1>it really works.

0:12:43.600 --> 0:12:46.559
<v Speaker 5>Yeah, I think that's a really good strategy for when

0:12:46.640 --> 0:12:48.960
<v Speaker 5>you can't get more than two minutes at a time.

0:12:49.120 --> 0:12:52.600
<v Speaker 5>Hate two minutes is better than nothing, right, So absolutely

0:12:52.720 --> 0:12:56.040
<v Speaker 5>I support that. As a parent, just coming out of

0:12:56.080 --> 0:13:00.600
<v Speaker 5>the haze of newborn life, I can absolutely say two

0:13:00.600 --> 0:13:04.120
<v Speaker 5>minutes will do something for you. It'll refresh you, It'll

0:13:04.160 --> 0:13:07.200
<v Speaker 5>give you your body a little bit of a refresh.

0:13:07.320 --> 0:13:11.760
<v Speaker 5>It's certainly not enough to only sleep in these little

0:13:11.920 --> 0:13:14.560
<v Speaker 5>chunks throughout the day. We do need to come back

0:13:14.600 --> 0:13:18.560
<v Speaker 5>down to earth and really replenish our body with deeper, longer,

0:13:18.679 --> 0:13:22.640
<v Speaker 5>more restorative sleep. But you know, when you're in action mode,

0:13:23.040 --> 0:13:24.679
<v Speaker 5>you know, if that's what you can get, that's what

0:13:24.720 --> 0:13:25.240
<v Speaker 5>you can get.

0:13:26.160 --> 0:13:29.239
<v Speaker 3>So are there any advantages to these conditions?

0:13:29.640 --> 0:13:33.160
<v Speaker 2>I mean, I have my memory foam mattress, my white

0:13:33.200 --> 0:13:36.840
<v Speaker 2>noise machine, my fan cooling bamboo sheets to help me

0:13:36.880 --> 0:13:40.480
<v Speaker 2>get my quality sleep. So why is it that someone

0:13:40.960 --> 0:13:43.800
<v Speaker 2>lying on a frozen platform or in a hole in

0:13:43.800 --> 0:13:45.800
<v Speaker 2>the ground could still sleep well.

0:13:46.440 --> 0:13:49.680
<v Speaker 5>I think, you know, even with a difficult sleep schedule.

0:13:49.760 --> 0:13:53.480
<v Speaker 5>When he's out there, one major advantage that he has

0:13:53.800 --> 0:13:56.920
<v Speaker 5>is that he is living by the sun and the moon, right,

0:13:57.040 --> 0:14:01.319
<v Speaker 5>so he has a much stronger circadian system probably than

0:14:01.400 --> 0:14:04.000
<v Speaker 5>you or I do, because we work indoors, we work

0:14:04.000 --> 0:14:07.679
<v Speaker 5>in an office, and we have to be conscious to

0:14:07.720 --> 0:14:09.880
<v Speaker 5>make sure we have enough light exposure during the day

0:14:10.000 --> 0:14:12.600
<v Speaker 5>and not too much screens and you know, light at

0:14:12.679 --> 0:14:16.720
<v Speaker 5>night to maintain this day night contrast, whereas he just

0:14:16.800 --> 0:14:19.440
<v Speaker 5>gets that in space. He's out in the sun all day.

0:14:19.480 --> 0:14:22.080
<v Speaker 5>He's you know, at the very least getting natural broad

0:14:22.120 --> 0:14:24.960
<v Speaker 5>spectrum sunlight all day long, and then at night he

0:14:25.040 --> 0:14:29.160
<v Speaker 5>has maybe his campfire, maybe some devices, but probably not

0:14:29.320 --> 0:14:32.480
<v Speaker 5>as much as the average person. So you know, in

0:14:32.520 --> 0:14:35.400
<v Speaker 5>this way, no wonder he is able to function so

0:14:35.480 --> 0:14:38.400
<v Speaker 5>well even with disruptive sleep is that, you know, his

0:14:38.480 --> 0:14:41.720
<v Speaker 5>circadian rhythm is at least really really solid, and so

0:14:41.840 --> 0:14:45.120
<v Speaker 5>whatever sleep he is getting is really good quality sleep.

0:14:46.080 --> 0:14:48.160
<v Speaker 1>You definitely sort of get into this process of going

0:14:48.160 --> 0:14:50.320
<v Speaker 1>to sleep when it's dark and then waking up when

0:14:50.320 --> 0:14:52.680
<v Speaker 1>it's light, and it's exactly what the animals are doing.

0:14:53.040 --> 0:14:55.840
<v Speaker 1>You just sort of start adapting to that, and there's

0:14:55.840 --> 0:14:58.560
<v Speaker 1>no reason to stay awake at night at camp in

0:14:58.560 --> 0:15:01.360
<v Speaker 1>the wilderness after dark, nothing to see do what you know,

0:15:01.400 --> 0:15:04.040
<v Speaker 1>you might as well just sleep and you're bloody exhausted anyway.

0:15:04.120 --> 0:15:06.160
<v Speaker 1>So it depends what time of year, though, you know

0:15:06.200 --> 0:15:10.680
<v Speaker 1>in Alaska up north is it's perpetual daylight a lot

0:15:10.720 --> 0:15:14.080
<v Speaker 1>of the time, and that whole different subject of like, wow,

0:15:14.120 --> 0:15:14.840
<v Speaker 1>what do you do then?

0:15:17.080 --> 0:15:19.240
<v Speaker 5>For Chris or for anybody else that does a lot

0:15:19.280 --> 0:15:23.600
<v Speaker 5>of traveling or sleeping and unfamiliar or not perfect environments,

0:15:23.920 --> 0:15:26.440
<v Speaker 5>if you can have like one object that's kind of

0:15:26.480 --> 0:15:32.360
<v Speaker 5>your like comfy, reliable, Lucky sleep hat or Lucky Sleep

0:15:32.400 --> 0:15:37.239
<v Speaker 5>iomask or Lucky sleep blanket, then you have something familiar

0:15:37.280 --> 0:15:41.160
<v Speaker 5>to qe. That sleepiness, that ritual of falling asleep, whether

0:15:41.200 --> 0:15:43.280
<v Speaker 5>you're in the jungles or you know, in a hotel

0:15:43.320 --> 0:15:44.160
<v Speaker 5>room or wherever.

0:15:44.760 --> 0:15:46.720
<v Speaker 1>You've got to have these routines while you're out there.

0:15:46.760 --> 0:15:49.160
<v Speaker 1>You know, breakfasters at this time, lunches at this time

0:15:49.240 --> 0:15:51.320
<v Speaker 1>unless something gets in the way of it, and then

0:15:51.360 --> 0:15:54.440
<v Speaker 1>you're evening ritual as well. I just love, you know,

0:15:54.480 --> 0:15:56.160
<v Speaker 1>when I'm in that mode and I'm up at five

0:15:56.200 --> 0:15:58.240
<v Speaker 1>o'clock in the morning and watching the sun come up,

0:15:58.720 --> 0:16:01.320
<v Speaker 1>and you know that the world, the natural world, is

0:16:01.320 --> 0:16:04.400
<v Speaker 1>coming alive as well. And you know, whether it's wolves

0:16:04.480 --> 0:16:07.560
<v Speaker 1>or bears or targets, you know they're doing the same thing.

0:16:07.640 --> 0:16:09.400
<v Speaker 1>You know they're in their day beds or in their

0:16:09.440 --> 0:16:12.800
<v Speaker 1>dens and they're stretching and slowly waking up. And you're

0:16:12.840 --> 0:16:15.920
<v Speaker 1>doing the same thing. And you fire up that stove

0:16:16.040 --> 0:16:18.040
<v Speaker 1>and you hear the boiling water and you see the

0:16:18.120 --> 0:16:21.160
<v Speaker 1>steam in the early morning, and you pour your cup

0:16:21.200 --> 0:16:22.920
<v Speaker 1>of c I can hear it and smell it now,

0:16:22.960 --> 0:16:25.080
<v Speaker 1>you know, just talking about it, and it's just you

0:16:25.280 --> 0:16:27.040
<v Speaker 1>kick back and you're like, this is the start of

0:16:27.080 --> 0:16:29.280
<v Speaker 1>my day. It's like, I don't know, it's like the

0:16:29.320 --> 0:16:32.120
<v Speaker 1>best possible coffee commercial you could imagine when you're out

0:16:32.120 --> 0:16:34.200
<v Speaker 1>in nature doing it. I just love that part of

0:16:34.240 --> 0:16:34.560
<v Speaker 1>the day.

0:16:35.120 --> 0:16:35.400
<v Speaker 3>Ah.

0:16:35.400 --> 0:16:37.320
<v Speaker 2>So, even when you're out there, you know, in the

0:16:37.320 --> 0:16:40.440
<v Speaker 2>middle of you know Siberia or you know, the jungle

0:16:40.480 --> 0:16:43.840
<v Speaker 2>or wherever it is, there's still structure and routine involved

0:16:44.040 --> 0:16:45.360
<v Speaker 2>in your daily schedule.

0:16:45.400 --> 0:16:49.240
<v Speaker 1>It sounds like, yes, it does depend for the longer shoots. Definitely,

0:16:49.240 --> 0:16:51.240
<v Speaker 1>if you're out there for weeks or months, you've got

0:16:51.280 --> 0:16:53.720
<v Speaker 1>to have that routine, I think, but then always be

0:16:53.760 --> 0:16:56.560
<v Speaker 1>ready for something to completely disrupt it and get in

0:16:56.560 --> 0:16:58.440
<v Speaker 1>the way of it. And it's usually an animal. You know,

0:16:58.440 --> 0:16:59.760
<v Speaker 1>you've got to be ready to jump up at the

0:16:59.800 --> 0:17:03.360
<v Speaker 1>foot instant, you know, without a moment's notice, with gear

0:17:03.480 --> 0:17:06.120
<v Speaker 1>and the wherewithal to get into the right spot if

0:17:06.119 --> 0:17:08.439
<v Speaker 1>someone's spotted an animal, or if we know that something's

0:17:08.440 --> 0:17:10.800
<v Speaker 1>happening or you hear something. So it's kind of that

0:17:10.880 --> 0:17:13.919
<v Speaker 1>blend of like having a routine but be ready to

0:17:13.920 --> 0:17:15.440
<v Speaker 1>break it a moment's notice.

0:17:17.320 --> 0:17:20.280
<v Speaker 2>What would you recommend, generally speaking, are some good things

0:17:20.280 --> 0:17:23.760
<v Speaker 2>to add for an adult to wind down routine and

0:17:23.840 --> 0:17:25.919
<v Speaker 2>things that may be like that you can do on

0:17:26.000 --> 0:17:28.120
<v Speaker 2>the road. So for someone like Chris who's out there

0:17:28.560 --> 0:17:29.560
<v Speaker 2>in the wild.

0:17:29.880 --> 0:17:32.280
<v Speaker 5>If you're Chris, you're out there in the wilderness, you

0:17:32.320 --> 0:17:35.040
<v Speaker 5>can do a body scan, which you can also do

0:17:35.119 --> 0:17:37.520
<v Speaker 5>at home, which is where you just walk your attention

0:17:37.760 --> 0:17:40.440
<v Speaker 5>through your body from head to toe or from toe

0:17:40.440 --> 0:17:44.080
<v Speaker 5>to head, and you know, without judgment and without trying

0:17:44.119 --> 0:17:48.399
<v Speaker 5>to change anything. So even if you have pain or

0:17:48.440 --> 0:17:52.560
<v Speaker 5>discomfort or something like that, just very non judgmentally ask

0:17:52.640 --> 0:17:55.960
<v Speaker 5>your body, how does it feel you know, like, hey,

0:17:56.000 --> 0:17:58.480
<v Speaker 5>little toe on my left foot, how do you feel,

0:17:58.520 --> 0:18:00.840
<v Speaker 5>haven't talked to you all day? And you know, moving

0:18:00.880 --> 0:18:03.200
<v Speaker 5>to the other toes and to your feet, your ankles

0:18:03.240 --> 0:18:06.879
<v Speaker 5>and slowly and gradually up. And often my patients will say,

0:18:06.960 --> 0:18:09.080
<v Speaker 5>you know, I did the body scan and by the

0:18:09.160 --> 0:18:11.240
<v Speaker 5>time I didn't, you know, I'd never even made it

0:18:11.320 --> 0:18:14.000
<v Speaker 5>up to my shoulders and I was asleep on the couch.

0:18:14.560 --> 0:18:17.159
<v Speaker 5>So whatever you can do to signal that switch, I

0:18:17.200 --> 0:18:21.920
<v Speaker 5>think would be really helpful to have in the bedtime routine.

0:18:24.880 --> 0:18:27.480
<v Speaker 1>Sleep never feels so good after a trip like that.

0:18:27.840 --> 0:18:30.480
<v Speaker 1>It's funny. I love I love traveling, and I love

0:18:30.520 --> 0:18:33.320
<v Speaker 1>being out in wild places, and I feel lucky and

0:18:33.400 --> 0:18:35.760
<v Speaker 1>privileged to be there and experience them. It's my life,

0:18:35.800 --> 0:18:38.640
<v Speaker 1>you know. I love these places deeply, so I put

0:18:38.640 --> 0:18:41.479
<v Speaker 1>my all into it when I'm there, and then when

0:18:41.520 --> 0:18:44.080
<v Speaker 1>I get back, oh my yeah, it just feels so

0:18:44.680 --> 0:18:47.840
<v Speaker 1>luxuriant to have a bed and to have curtains that

0:18:47.880 --> 0:18:50.679
<v Speaker 1>you can close, and to need an alarm clock to

0:18:50.720 --> 0:18:53.520
<v Speaker 1>wake up, and it's like I just kind of hit

0:18:53.560 --> 0:18:55.159
<v Speaker 1>the sack and don't want to get out of it

0:18:55.200 --> 0:18:57.760
<v Speaker 1>for a few days on some back, and it's really

0:18:57.760 --> 0:18:59.639
<v Speaker 1>really nice feeling because you feel like, Okay, this is

0:18:59.720 --> 0:19:00.280
<v Speaker 1>just a but.

0:19:06.040 --> 0:19:09.080
<v Speaker 2>That's all for this episode. Join me again next week

0:19:09.280 --> 0:19:12.800
<v Speaker 2>when we learn about sleeping in the Final Frontier, how

0:19:12.880 --> 0:19:16.080
<v Speaker 2>astronauts get the rest they need while working in conditions

0:19:16.359 --> 0:19:17.760
<v Speaker 2>no human was made to be in.

0:19:18.880 --> 0:19:21.679
<v Speaker 4>So imagine being so excited to be in space for

0:19:21.720 --> 0:19:24.480
<v Speaker 4>the first time, looking at the Earth floating you with

0:19:24.600 --> 0:19:27.720
<v Speaker 4>in this weird environment, feeling a little weird, and four

0:19:27.720 --> 0:19:30.159
<v Speaker 4>hours after launching into space for my first time, I

0:19:30.200 --> 0:19:31.000
<v Speaker 4>had to go to sleep.

0:19:33.240 --> 0:19:34.239
<v Speaker 3>We want to hear from you.

0:19:34.800 --> 0:19:37.000
<v Speaker 2>Leave a rating a review for our show on your

0:19:37.040 --> 0:19:39.920
<v Speaker 2>podcast player of choice. You can find me on Twitter

0:19:40.280 --> 0:19:44.560
<v Speaker 2>at Anahad O'Connor. Until next time, hoping you're living your

0:19:44.600 --> 0:19:48.720
<v Speaker 2>best while sleeping your best. Chasing Sleep is a production

0:19:48.800 --> 0:19:53.160
<v Speaker 2>of iHeartRadio and partnership with Mattress Firm. Our executive producer

0:19:53.520 --> 0:19:57.040
<v Speaker 2>is Molly Sosha. Our EP of post is James Foster.

0:19:57.520 --> 0:20:02.520
<v Speaker 2>Our supervising producer is Keia Swinton. Our producer is Sierra Kaiser.

0:20:02.960 --> 0:20:06.959
<v Speaker 2>This episode was written and researched by Eric Leijia and Jazscapatia.

0:20:07.359 --> 0:20:10.080
<v Speaker 2>This show is hosted by me Annahar O'Connor,