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Speaker 1: When you go to a friend's for dinner and you

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Speaker 1: get talking all you go out on the land on

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Speaker 1: a boat, go outside anywhere on the walk, and you

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Speaker 1: just kind of relaxing and chilling out, and then you

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Speaker 1: get back into the house and look up clock. You're like,

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Speaker 1: oh god, it wasn't like five hours late. And then

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Speaker 1: I thought it was because the sun did not go down,

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Speaker 1: and I did not realize because my brain didn't tell

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Speaker 1: me that that wasn't normal. When most of us say

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Speaker 1: on top of the world, we usually mean it metaphorically,

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Speaker 1: as in being in a good mood or in a

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Speaker 1: good place. But for Addie Scott, top of the world

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Speaker 1: is a very real location that she calls home. You

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Speaker 1: think of like Canada and North America on a map

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Speaker 1: and go as far north as you can and west

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Speaker 1: without getting into Alaska, and you find any Addie is

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Speaker 1: a coordinator for Community Greenhouse in Inevo, Canada, a city

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Speaker 1: located in the Arctic Circle. Because of its extreme north

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Speaker 1: location and the tilt of our planet's axis, people who

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Speaker 1: live their experience fifty six days of continuous sunlight every

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Speaker 1: summer and about thirty days of polar night in the winter,

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Speaker 1: so in the summer, I usually just like make sure

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Speaker 1: that I try not to go outside pass like eleven PM,

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Speaker 1: and if I do, I get very confused and my

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Speaker 1: brain is like, Kate, it's time to go to work.

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Speaker 1: Now it's the morning. But it's great for waking up

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Speaker 1: in the morning because it's just bright all the time,

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Speaker 1: and in the winter mad it's hard to care a bit.

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Speaker 1: In most inhabited places on the planet, we can rely

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Speaker 1: on signals from the sun to let us know when

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Speaker 1: it's time to go about certain parts of our day.

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Speaker 1: So for Addie, who moved to Inuvik from Yorkshire in

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Speaker 1: United Kingdom, the endless days and continuous nights were something

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Speaker 1: she had to get used to. It's honestly, like I mean,

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Speaker 1: it sounds like a cliche. It's nothing I've ever experienced before,

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Speaker 1: and it's nothing I could have imagined before. It's a

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Speaker 1: very unique thing that few humans will ever witness in

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Speaker 1: their lives, and while whole populations have learned to thrive

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Speaker 1: in this environment, it still comes with its own set

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Speaker 1: of challenges. I also sat down with Dr Stephen Lockley,

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Speaker 1: a neuroscientist an Associate professor of medicine at Harvard University,

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Speaker 1: to talk about what these unique and extreme day and

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Speaker 1: night periods due to our minds, our bodies, and of

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Speaker 1: course our sleep. We've not evolved as humans to live

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Speaker 1: in constant dungness or constant light. We can override it

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Speaker 1: with the use of electric light or light avoidance in

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Speaker 1: the summer, but clearly there are still some anger effects

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Speaker 1: of the light environment. It's not exactly the same as

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Speaker 1: living further south, and so yes, we do find the

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Speaker 1: further north you go there is a bigger risk to health.

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Speaker 1: Despite the risk, people have figured out how to adapt,

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Speaker 1: with evidence showing that humans may have first migrated deep

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Speaker 1: into the northern hemisphere as far back as thirty thousand

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Speaker 1: years ago. Today, we're going to look at what sleep

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Speaker 1: is like in the Arctic Circle, a place with light

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Speaker 1: and dark cycles that seem alien to the rest of

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Speaker 1: the world and where the adaptability of its residents is

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Speaker 1: a testament to the ingenuity of the human race. On

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Speaker 1: this episode of Chasing Sleep, when the Sun doesn't sleep, Hi,

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Speaker 1: I'm on a hut O'Connor, and this is Chasing Sleep

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Speaker 1: and I heart Radio production and partnership with Mattress Firm,

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Speaker 1: located two miles north of Seattle, and with only one

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Speaker 1: road connecting it to the rest of the globe. A

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Speaker 1: Novic Canada is one of the most remote yet interesting

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Speaker 1: places on Earth. Most of the Arctic Circle is so

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Speaker 1: extreme that, despite some modern settlements, a lot of the

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Speaker 1: land remains completely untouched. The wildlife found here is some

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Speaker 1: of the most unique. The forests are dense and lush,

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Speaker 1: the waters are clear and blue, the day last an

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Speaker 1: entire season, and the nights are illuminated by the amazing

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Speaker 1: northern lights. It's basically like real life Naunia is the

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Speaker 1: best way to describe it. So after I finished my Masters,

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Speaker 1: I didn't know what to go, So I threw a

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Speaker 1: dot at a map and this was the closest place

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Speaker 1: that landed. So here I am doing the things. Wow,

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Speaker 1: So you really did that and decided, okay, that's where

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Speaker 1: I'm headed, And how did you figure out, you know,

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Speaker 1: how you're going to get there and prepare for it

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Speaker 1: and make a life there. I actually just kind of

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Speaker 1: zoomed in on Google Maps and was like, wow, it

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Speaker 1: was like really nothing there, and then kind of zoomed

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Speaker 1: in a little bit closer and then found the names

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Speaker 1: of the towns like surrounding it. And then just looked

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Speaker 1: for volunteering and job opportunities to travel and then found

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Speaker 1: a place working with sled dogs and working with them

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Speaker 1: and emails called them was like, hey, do you guys

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Speaker 1: have sled dog training jobs? Is that a thing? Um?

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Speaker 1: And they said yeah, And I worked for them for

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Speaker 1: like eight months, left on a road trip and then

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Speaker 1: got a job at the Greenhouse. So while it must

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Speaker 1: be pretty amazing to be surrounded by so much beauty,

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Speaker 1: how do you handle the unique times of total light

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Speaker 1: and dark that come with living in a NOVIC. It's

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Speaker 1: kind of amazing really, Like in the summer, it happens

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Speaker 1: so fast that you go from darkness to like twenty

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Speaker 1: four hour daylight basically. So I know, officially it's twenty

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Speaker 1: four hour daylight for one month, but the sun even

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Speaker 1: though it sets a little bit, it's still light for

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Speaker 1: like three months either side of that. It's really really cool.

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Speaker 1: And I don't know, you have no idea what time

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Speaker 1: is any time of day, And if you're really bad

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Speaker 1: at wearing a watchwhaw keeping your phone on you like

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Speaker 1: I am, you're just like best, but wondering the whole

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Speaker 1: time you have no idea what time is they're going

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Speaker 1: for a while with the dog. I'll hanging out with

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Speaker 1: some friends and you look outside and be like it's

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Speaker 1: still light. Maybe it's ten pm. Maybe I'll go to

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Speaker 1: bed it's like five am, and uh, they're like, oh,

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Speaker 1: it's the next day. Oops. So that's constant daylight and

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Speaker 1: then the opposite happens in the winter. Yeah, the winter

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Speaker 1: is twenty four or seven darkness. But it's kind of

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Speaker 1: amazing because you get the northern lights the whole time,

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Speaker 1: Like in the middle of the day, you'd be like

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Speaker 1: walking to work to do this, just be amazing lights

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Speaker 1: in the sky. So I think I in terms of

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Speaker 1: like sleeping, the winter is so much easier just because

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Speaker 1: it's dock all the time. It's kind of nice. But

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Speaker 1: in the summer weekly Operation Nighttime in my house because

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Speaker 1: you have to like just close all the windows all

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Speaker 1: the courtins, put like copboard on to block out the light.

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Speaker 1: At like ten pm, just run around the house play

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Speaker 1: Operation nighttime so you can. So I'm guessing Operation Nighttime

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Speaker 1: is a technique for adapting to the constant light. So

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Speaker 1: can you walk us through exactly what that looks like. Yeah,

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Speaker 1: So when it hits ten pm, I have a little

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Speaker 1: alm on my phone to remind me to do it.

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Speaker 1: Otherwise I just yeah, I have no idea that it's

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Speaker 1: that time. And then go around and we have like

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Speaker 1: black outlines on all of the windows. Um so me

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Speaker 1: and my housemates we go around and like cover room

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Speaker 1: each We just go and pull them all down. And

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Speaker 1: the most important one I always forget is to close

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Speaker 1: my bedroom. Could so when I go into my bedroom,

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Speaker 1: it's doc But yeah, it's just remembering to do it,

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Speaker 1: signing along and pulling those blackout clients down, making a

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Speaker 1: night time. It sounds like a great way to recreate

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Speaker 1: night and also a pretty interesting reminder of just how

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Speaker 1: important the darkness is to signaling sleep mechanisms in our brains.

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Speaker 1: But prepping the house is one thing. What's it like

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Speaker 1: to work in this environment? I mean, gardening is very

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Speaker 1: seasonal anyway, but it's more extreme here. So the gardening

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Speaker 1: season now like starts in May when it gets warm

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Speaker 1: enough because we just get the light back then. And

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Speaker 1: then in September is when we start to get what

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Speaker 1: you call it the average day with like a normal

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Speaker 1: sunset sunrise kind of thing. But that's when it starts

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Speaker 1: to get really cold here. Through the summer. It's amazing.

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Speaker 1: I'm working in the greenhouse. The plants love the twenty

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Speaker 1: four hour daylight, so I'm curious how the plants respond

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Speaker 1: over there to these periods of extended sunlight and darkness.

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Speaker 1: With Jesus especially, you look on the back of a

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Speaker 1: seed packet radishes would normally be like one to two

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Speaker 1: months to get a fully grown radish for the good

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Speaker 1: old salad. Here, it's like three weeks. Everything grows crazy fast, incredible.

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Speaker 1: So the plants love the summer, But what does life

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Speaker 1: look like for the people here with such dramatic shifts

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Speaker 1: in seasons. Honestly, do you really recognize the shift in

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Speaker 1: people's behavioral patterns? Which I find really interesting? Really, Yeah,

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Speaker 1: So in the summer, people are like active, going for

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Speaker 1: a walk. You spend like so much time on the

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Speaker 1: land and like you're out as much as you possibly

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Speaker 1: candy um, and we're in a delta here too, so

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Speaker 1: there's so much water and lakes and rivers, so people

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Speaker 1: are often at like and canoes on the boat, and

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Speaker 1: you just spend as much time outside as you can,

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Speaker 1: like it's amazing. And then as you like shift into

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Speaker 1: getting colder, and then in the everyone basically just hibernates

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Speaker 1: and does crafts. Does crafts. Yeah, keep yourself busy during

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Speaker 1: the like the winter months. That's a traditional thing as well,

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Speaker 1: Like crafts and making things is a very big winter tradition,

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Speaker 1: especially so the women appeared to because there's just less

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Speaker 1: hunting and less gathering you can do on the land.

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Speaker 1: That's true of people's like natural rhythms to when it

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Speaker 1: gets really cold outside and you're like, okay, consider the energy.

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Speaker 1: So what about holidays or celebrations. Is there a way

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Speaker 1: that everyone ushers in these huge seasonal changes. So as

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Speaker 1: soon as the sun rises for the first time in

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Speaker 1: a month January six fish year, um, we have a

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Speaker 1: massive sunrise festival, so everyone comes out. Only rises for

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Speaker 1: like maybe thirty seconds, so it's still really dark, but

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Speaker 1: everyone comes out and celebrates, and um we have like

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Speaker 1: bio works and everyone makes the d um we hang

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Speaker 1: out and yeah, because the population is very small, so

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Speaker 1: it's like three thousand people, and the same thing. In

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Speaker 1: the summer, we have like winter markets with the town.

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Speaker 1: So there's always like a really big celebration in the

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Speaker 1: winter and the summer, just as like, hey, this is

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Speaker 1: the longest day of the folia technically, Um, and this

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Speaker 1: is the first sunrise of the year. Let's celebrate these

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Speaker 1: things because it's amazing that we get light back all

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Speaker 1: like the light then goes away. And um, what about

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Speaker 1: the people there who have lived there for decades or centuries?

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Speaker 1: Have there been any ways that they've been affected by

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Speaker 1: this kind of living? Yeah, I mean, I know, maybe

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Speaker 1: not even just Canada, but across the entire circumpolar and

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Speaker 1: Circumarctic globe that does a thing called midnight summer craziness.

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Speaker 1: So people people do go a little bit loopylu and

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Speaker 1: in the summer just because you just don't sleep as much.

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Speaker 1: But I know that in the past, and this is

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Speaker 1: speaking just from general knowledge that people generally who were

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Speaker 1: indigenous and lived on the land were really good at

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Speaker 1: just following the animals and living with their families and

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Speaker 1: kids are just playing out at like five am, like

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Speaker 1: two I am because it doesn't really matter. So people

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Speaker 1: have more like a nap culture and kind of just

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Speaker 1: sleep whenever they want to. So do you feel like

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Speaker 1: you've adapted to this, like your circadian rhythm, for example,

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Speaker 1: has adapted to this, or is it something that's still

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Speaker 1: jarring for you after several years of living in this

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Speaker 1: actually I kind of like it. Yeah, I think I've

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Speaker 1: got used to it for sure. And what about your

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Speaker 1: sleep quality? Do you notice the difference in your sleep

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Speaker 1: when it's extended periods of sunlight versus extended periods of darkness? Definitely.

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Speaker 1: At the beginning, yeah, Like in my first maybe six

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Speaker 1: months here, it was pretty difficult. But then I learned

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Speaker 1: about operation Nighttime in the house. I've really taken that

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Speaker 1: reiterated the extremely important role that our eyes play and

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Speaker 1: what the perception of brightness or darkness does in our brains.

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Speaker 1: So the first thing to think about is what's happening

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Speaker 1: at the eye as opposed to what's happening in the environment.

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Speaker 1: It's the eye that detects the light to tell the

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Speaker 1: brain whether it's day or night, which then in turn

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Speaker 1: resets our circadian clock or twenty four hour o'clock, which

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Speaker 1: then in turn tells the brain went to sleep, went

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Speaker 1: to be awake, when to eat, and so on and

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Speaker 1: so forth. The environment doesn't always match what happens at

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Speaker 1: the eye. If you're in constant light, when you close

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Speaker 1: your eyes, you create a light dark cycle at the eye,

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Speaker 1: so the brain doesn't see constant light because you close

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Speaker 1: your eyes to go to sleep. So in that situation,

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Speaker 1: closing your eyes then helps to reset a circadian clock.

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Speaker 1: We'll be right back after a brief message from our

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Speaker 1: partners at Mattress Firm, and now back to chasing sleep.

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Speaker 1: Light or lack thereof, obviously plays an important role in

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Speaker 1: not just the quality of our sleep, but the timing

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Speaker 1: of it as well. We see effects on sleep from

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Speaker 1: the sun and the lights in our homes, even the

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Speaker 1: light from our cell phones. Addie has to black out

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Speaker 1: her entire home every night when it's constant daylight. So

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Speaker 1: what about the opposite of that, What sort of challenges

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Speaker 1: would we see in our sleep living in constant darkness.

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Speaker 1: So in modern day, obviously we have electric light, we

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Speaker 1: have man made light. In the past there may have

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Speaker 1: been firelight or gas light, and so it would be

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Speaker 1: unusual to be in complete darkness for that entire time.

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Speaker 1: And again, if you create a light dark cycle through

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Speaker 1: whatever source of light, you're providing a time que to

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Speaker 1: the brain to tell the brain when it's day or night. Now,

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Speaker 1: there are scenarios that are similar to what you've just described,

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Speaker 1: and for a lot of my career I've studied the

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Speaker 1: impact of blindness on circadian rhythms and sleep. Interesting. So

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Speaker 1: if you don't have eyes, or if you have an

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Speaker 1: eye disorder which completely stops any light perception, then your

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Speaker 1: brain is essentially in constant darkness. And in that situation,

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Speaker 1: individuals have a disorder because they can't in train, they

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Speaker 1: can't synchronize their daily clocks to a light dark cycle,

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Speaker 1: and they in fact to run on their own internal time,

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Speaker 1: and that causes problems when you're trying to live in

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Speaker 1: a twenty four hour world. So there are scenarios where

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Speaker 1: people do live in complete darkness, but we always have

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Speaker 1: to keep in mind what the environment is and then

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Speaker 1: what the retina and what the eye is receiving, and

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Speaker 1: so most of us still live in a light dark cycle,

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Speaker 1: even if we're at those extreme northern latitudes. M got it,

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Speaker 1: And I'm curious what role does melotonin playing all of this.

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Speaker 1: It seems like melotonin, from what I understand, your body

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Speaker 1: produces it based at least in part in light signals

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Speaker 1: to the brain. With internal melatonin, your natural melatonin doesn't

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Speaker 1: need light or dark to be released. It's released automatically

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Speaker 1: by the circadian clock, and so the clock sends a

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Speaker 1: signal to the pineal gland, which is where melatonin is

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Speaker 1: released from, and that will happen on the twenty four

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Speaker 1: hour pattern. Even though there's no light dark cycle. So

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Speaker 1: in the blind people I was talking about earlier, they

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Speaker 1: still have a daily signal or daily pattern of melatonin.

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Speaker 1: It just can't be synchronized to the light dark cycle.

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Speaker 1: But if you have eyes, if you can detect light,

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Speaker 1: then melatonin cycles so that it's maximum at night and

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Speaker 1: minimum in the daytime. It isn't a sleep hormone, which

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Speaker 1: sometimes people often think it is. It's a darkness hormone,

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Speaker 1: and so it tells the brain it's night now. In

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Speaker 1: humans that means go to sleep, and so melantoni means

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Speaker 1: go to sleep. In humans, dark and sleep go together.

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Speaker 1: And so what that Meltonian signal does it helps the

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Speaker 1: brain tell the difference between night and day. Now, if

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Speaker 1: you shine a light at your eyes at night, then

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Speaker 1: your melotonium will be stopped. So when the brain sees light,

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Speaker 1: it thinks daytime. It suppresses your melatonin. It makes you

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Speaker 1: more alert, it increases your heart rate, it increases your

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Speaker 1: temperature because naturally the only time you would see light

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Speaker 1: is in the daytime. So when we expose ourselves to

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Speaker 1: light at night, we're confusing the body clock, we're confusing

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Speaker 1: the brain because light means day. Another thing I wanted

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Speaker 1: to ask you at which I find really fascinating, is

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Speaker 1: there's been some literature more and more in recent years,

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Speaker 1: looking into this phenomenon of bi phasic sleeping, where you know,

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Speaker 1: before the dawn of electricity, people went to bed very early,

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Speaker 1: as soon as the sun set. In many cases, you know,

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Speaker 1: they may have woken up in the middle of the

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Speaker 1: night to do all sorts of things by candle light, door,

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Speaker 1: to do some agricultural work, and then would go back

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Speaker 1: to sleep until the sun came up. Do you have

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Speaker 1: any thoughts on this phenomenon. It's very interesting observation and

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Speaker 1: whether we've you know, what we've done to change our

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Speaker 1: our behavior in modern times. And first of all, we

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Speaker 1: have to think again about light sources. You just had

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Speaker 1: people got up to do things by candle light, well,

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Speaker 1: that wouldn't have a very big impact on your circadian

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Speaker 1: rhythms of sleep. Ah that's a good point. So even

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Speaker 1: in a bi phasic sleeping cycle, you would still need

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Speaker 1: a source of light for any period or being awake.

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Speaker 1: It's not like this would be effective to get up

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Speaker 1: in the middle of the night, say, and try to

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Speaker 1: be productive in complete darkness. So these are low levels

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Speaker 1: of light which have minimal impact on your circadian rhythms

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Speaker 1: and alertness. If you expose people to a longer night,

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Speaker 1: they're melatonin profile lengthens, and so what the Melatonian signal

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Speaker 1: does in the brain is tell the brain how long

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Speaker 1: night is. In the summer, you will have a shorter

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Speaker 1: scout period, a shorter night period, and produce melatonium for

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Speaker 1: a shorter time. Then in the winter, as you expand

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Speaker 1: the night, your melatonin profile expands and gets longer. So

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Speaker 1: humans still have the capability to change their biology based

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Speaker 1: on season through this change in in melatonin. And what

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Speaker 1: probably happened is if you don't have electric light to

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Speaker 1: stay up, you would go to bed earlier. You could

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Speaker 1: all try that yourselves, don't turn an electric light on

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Speaker 1: after dusk and see if you go to bed earlier.

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Speaker 1: I suspect you probably will if you've gotten nothing to

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Speaker 1: do but lie in bed in the dark, the chances

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Speaker 1: are you going to sleep for longer, And we override

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Speaker 1: each and every day on natural biology by having access

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Speaker 1: to light after dusk and no light after dusk is normal.

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Speaker 1: We would never see substantial amounts of light after dusk

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Speaker 1: with a natural light dog cycle. So all of it

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Speaker 1: is changing our biology. And in fact what's happened is

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Speaker 1: all of us are shifted later than we should be.

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Speaker 1: We all go to bed too late based on the

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Speaker 1: natural rhythms, and we all probably sleep less than we

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Speaker 1: would have done in the past, at least based on

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Speaker 1: that natural cycle. So by phasic sleeping was likely the

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Speaker 1: natural result of the day night cycle in a world

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Speaker 1: with little or no human made light sources. And as

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Speaker 1: we evolved and built electric light and we began using

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Speaker 1: light sources like our smartphones, we fundamentally changed our day

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Speaker 1: night cycle. I guess that really shows just how incredibly

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Speaker 1: impactful perceptions of light and dark are on our brains.

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Speaker 1: But I am curious, are there other aspects of our

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Speaker 1: biology that can be disrupted by these types of extreme

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Speaker 1: day night cycles? Yes, so the Cicadian clock, the twenty

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Speaker 1: our body clock, controls much more than sleep, and so

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Speaker 1: we know that the clock will control many hormones. We've

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Speaker 1: mentioned melatonin, Cortisol is another strongly circadian hormone. But the

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Speaker 1: patterns of your performance, your mood, your immune function, reproductive function, metabolism,

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Speaker 1: both glucose and lipid metabolism, bone metabolism, many of these

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Speaker 1: body systems are controlled by your circadian clock in the

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Speaker 1: brain and also circadian clocks that we have in the periphery.

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Speaker 1: And so if you have disruption of the clock, mainly

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Speaker 1: through a change in light dark cycles, then all the

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Speaker 1: other body systems that are controlled by the clock will

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Speaker 1: also be disrupted. And so if we use shift workers

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Speaker 1: as an example of cicadian disruption, we find that shift

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Speaker 1: workers have a much higher risk of things like heart disease, diabet,

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Speaker 1: eat is depression, some cancers because of these different body

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Speaker 1: systems that are interrupted when we try and reverse our

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Speaker 1: cycle and stay awake at night and sleep in the

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Speaker 1: day the many shift workers do. Now, if we're thinking

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Speaker 1: of an environment where the environment is twenty four hours

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Speaker 1: of light, remember again, when you go to sleep, you

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Speaker 1: close your eyes and create a light dark cycle, so

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Speaker 1: there won't necessarily be much in the way of cicadian

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Speaker 1: disruption if you keep a stable sleep pattern. So if

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Speaker 1: you are in Alaska and you go to bed at

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Speaker 1: the same time every night and turn the lights off,

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Speaker 1: close your eyes, put on an eyemask, and then wake

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Speaker 1: up at the same time in the morning, that will

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Speaker 1: provide the signal to the clock to keep your rhythms

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Speaker 1: properly synchronized. The other thing that people do experience, though

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Speaker 1: with twenty four hours sunlight is an activation. Light as

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Speaker 1: well as shifting the clock, can also be a stimulant.

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Speaker 1: It stimulates a brain, it makes you more alert, and

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Speaker 1: so sometimes people will report in the summer where they

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Speaker 1: have these very long days feeling very active, not needing

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Speaker 1: much sleep, having quite a good mood. And then when

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Speaker 1: we have less of that light, we may not feel

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Speaker 1: as as happy or have as much alertness. So there's

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Speaker 1: two effects of light. If you like, light synchronizes the clock,

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Speaker 1: but it also helps maintain your alertness level. The mechanisms

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Speaker 1: behind how light and darkness affects sleep are fascinating. It's

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Speaker 1: the retina that sends signals to the brain to release

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Speaker 1: hormones and melatonin. I wanted to get Steven's advice on

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Speaker 1: how to use this knowledge to our advantage in getting

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Speaker 1: the best sleep possible. So I asked him, what are

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Speaker 1: some things we can do to improve our own sleep,

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Speaker 1: whether we live in the Arctic Circle or in the

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Speaker 1: continental United States or anywhere else. So I think, again,

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Speaker 1: the key is light, and I'll keep going back to light.

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Speaker 1: But it's such a powerful biological impact on our sleep.

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Speaker 1: And so Cadian rhythms, your melotonian rhythm, your natural melatonian

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Speaker 1: rhythm comes up at about two to three hours before sleep.

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Speaker 1: And so if that melatonin rhythm is the signal of

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Speaker 1: darkness to the brain, having as much darkness as you

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Speaker 1: can two to three hours before you go to bed

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Speaker 1: is going to preserve that signal. You do that every day,

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Speaker 1: you will start to shift your body clock a little

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Speaker 1: bit earlier, which means you'll fall asleep a little bit quicker,

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Speaker 1: you'll have better quality sleep, you'll sleep for longer. Doing

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Speaker 1: something relaxing is of course very good to help calm

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Speaker 1: the brain down, but it needs to be something which

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Speaker 1: doesn't involve much light. If you're going to read, read

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Speaker 1: a real book with a dim bedside lamp. Don't read

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Speaker 1: from an iPad, don't read from a phone, don't read

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Speaker 1: from a laptop because that light is alerting you. People

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Speaker 1: find that relaxation techniques meditation, particularly yoga, can be helpful

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Speaker 1: for sleep, but again they need to be in a

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Speaker 1: dim environment if possible, a warm bath is helpful. Need

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Speaker 1: to lose heat in order to fall asleep, and so

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Speaker 1: warm bath or a shower again without much light, it

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Speaker 1: would be helpful. Take that time out to have that

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Speaker 1: little bit of time for yourself. Those sorts of things

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Speaker 1: will help you fall asleep. That's all for this episode.

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Speaker 1: Join me again next week when we learn about the

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Speaker 1: sleeping habits of the people who studies sleep itself. We

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Speaker 1: want to hear from you. Leave a rating or review

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Speaker 1: for our show on your podcast player of choice. You

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Speaker 1: can find me on Twitter at on a Hot O'Connor

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Speaker 1: Until next time, Hoping you're living your best while sleeping

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Speaker 1: your best. Chasing Sleep is a production of I Heart

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Speaker 1: Radio in partnership with Mattress Firm. Our executive producer is

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Speaker 1: Molly Sosha. Our EP of post is James Foster. Our

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Speaker 1: supervising producer is Kia Swinton. Our producer is Sierra Kaiser.

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Speaker 1: This show is hosted by me on a Hot O'Connor

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Speaker 1: as s