1 00:00:10,960 --> 00:00:13,520 Speaker 1: When you go to a friend's for dinner and you 2 00:00:13,600 --> 00:00:16,479 Speaker 1: get talking, or you go out on the land on 3 00:00:16,600 --> 00:00:19,800 Speaker 1: a boat, or go outside anywhere on a walk and 4 00:00:19,920 --> 00:00:22,279 Speaker 1: you just kind of relaxing and chilling out, and then 5 00:00:22,520 --> 00:00:24,079 Speaker 1: you get back into the house. 6 00:00:23,920 --> 00:00:27,480 Speaker 2: And look at a clock. You're like, oh god, it 7 00:00:27,560 --> 00:00:28,800 Speaker 2: was like five hours late. 8 00:00:28,840 --> 00:00:30,800 Speaker 1: And then I thought it was because the sun did 9 00:00:30,800 --> 00:00:33,279 Speaker 1: not go down, and I did not realize because my 10 00:00:33,280 --> 00:00:36,280 Speaker 1: brain didn't tell me that that wasn't normal. 11 00:00:38,600 --> 00:00:40,720 Speaker 3: When most of us say on top of the world, 12 00:00:41,159 --> 00:00:44,440 Speaker 3: we usually mean it metaphorically, as in being in a 13 00:00:44,479 --> 00:00:48,000 Speaker 3: good mood or in a good place. But for Addie Scott, 14 00:00:48,440 --> 00:00:51,080 Speaker 3: top of the world is a very real location that 15 00:00:51,120 --> 00:00:51,920 Speaker 3: she calls home. 16 00:00:53,080 --> 00:00:55,520 Speaker 1: You think of like Canada and North America on a 17 00:00:55,560 --> 00:00:59,600 Speaker 1: map and go as far north as you can and 18 00:01:00,200 --> 00:01:03,920 Speaker 1: west without getting into Alaska, and you find Anyuvik. 19 00:01:05,080 --> 00:01:08,720 Speaker 3: Addie is a coordinator for Community Greenhouse in Innovook, Canada, 20 00:01:09,040 --> 00:01:12,120 Speaker 3: a city located in the Arctic Circle. Because of its 21 00:01:12,200 --> 00:01:15,760 Speaker 3: extreme north location and the tilt of our planet's axis, 22 00:01:16,160 --> 00:01:20,160 Speaker 3: people who live there experience fifty six days of continuous 23 00:01:20,200 --> 00:01:23,880 Speaker 3: sunlight every summer and about thirty days of polar night 24 00:01:23,959 --> 00:01:24,440 Speaker 3: in the winter. 25 00:01:25,680 --> 00:01:28,920 Speaker 1: So in the summer, I usually just like make sure 26 00:01:29,280 --> 00:01:30,920 Speaker 1: that I try not to. 27 00:01:30,880 --> 00:01:33,320 Speaker 2: Go outside past like eleven PM. 28 00:01:33,040 --> 00:01:35,840 Speaker 1: And if I do, I get very confused and my 29 00:01:35,880 --> 00:01:37,720 Speaker 1: brain's like, Kate, it's time to go to work. 30 00:01:37,720 --> 00:01:38,520 Speaker 2: Now it's the morning. 31 00:01:39,720 --> 00:01:42,119 Speaker 1: But it's great for waking up in the morning because 32 00:01:42,440 --> 00:01:44,560 Speaker 1: it's just bright all the time, and in the winter 33 00:01:44,880 --> 00:01:46,200 Speaker 1: mad it's hot to care a bit. 34 00:01:48,320 --> 00:01:51,560 Speaker 3: In most inhabited places on the planet, we can rely 35 00:01:51,640 --> 00:01:53,840 Speaker 3: on signals from the sun to let us know when 36 00:01:53,880 --> 00:01:55,880 Speaker 3: it's time to go about certain parts of our day. 37 00:01:56,640 --> 00:02:00,840 Speaker 3: So for Addie, who moved to Nuvik from Yorkshire, United Kingdom, 38 00:02:01,160 --> 00:02:04,560 Speaker 3: the endless days and continuous nights were something she had 39 00:02:04,560 --> 00:02:05,200 Speaker 3: to get used to. 40 00:02:05,840 --> 00:02:09,600 Speaker 1: It's honestly, like I mean, it sounds like a cliche. 41 00:02:09,680 --> 00:02:12,240 Speaker 1: It's nothing I've ever experienced before, and it's nothing I 42 00:02:12,240 --> 00:02:13,760 Speaker 1: could have imagined before. 43 00:02:14,919 --> 00:02:18,000 Speaker 3: It's a very unique thing that few humans will ever 44 00:02:18,080 --> 00:02:21,760 Speaker 3: witness in their lives, and while whole populations have learned 45 00:02:21,760 --> 00:02:24,600 Speaker 3: to thrive in this environment, it still comes with its 46 00:02:24,639 --> 00:02:27,720 Speaker 3: own set of challenges. I also sat down with doctor 47 00:02:27,760 --> 00:02:32,200 Speaker 3: Stephen Lockley, a neuroscientist an Associate professor of medicine at 48 00:02:32,200 --> 00:02:36,760 Speaker 3: Harvard University to talk about what these unique and extreme 49 00:02:36,919 --> 00:02:39,880 Speaker 3: day and night periods due to our minds, our bodies, 50 00:02:40,080 --> 00:02:41,280 Speaker 3: and of course are sleep. 51 00:02:42,400 --> 00:02:46,080 Speaker 4: We've not evolved as humans to live in constant darkness 52 00:02:46,160 --> 00:02:49,160 Speaker 4: or constant light. We can override it with the use 53 00:02:49,160 --> 00:02:52,680 Speaker 4: of electric light or light avoidance in the summer, but 54 00:02:52,800 --> 00:02:56,200 Speaker 4: clearly there are still some anger effects of the light environment. 55 00:02:56,560 --> 00:02:59,640 Speaker 4: It's not exactly the same as living further south, and 56 00:02:59,720 --> 00:03:02,120 Speaker 4: so yes, we do find the further north you go 57 00:03:02,639 --> 00:03:04,040 Speaker 4: there is a bigger risk to health. 58 00:03:05,160 --> 00:03:08,320 Speaker 3: Despite the risk, people have figured out how to adapt, 59 00:03:08,680 --> 00:03:11,679 Speaker 3: with evidence showing that humans may have first migrated deep 60 00:03:11,720 --> 00:03:15,240 Speaker 3: into the northern hemisphere as far back as thirty thousand 61 00:03:15,280 --> 00:03:18,720 Speaker 3: years ago. Today, we're going to look at what sleep 62 00:03:18,800 --> 00:03:21,359 Speaker 3: is like in the Arctic Circle, a place with light 63 00:03:21,440 --> 00:03:24,240 Speaker 3: and dark cycles that seem alien to the rest of 64 00:03:24,240 --> 00:03:27,920 Speaker 3: the world and where the adaptability of its residents is 65 00:03:27,960 --> 00:03:31,799 Speaker 3: a testament to the ingenuity of the human race. On 66 00:03:31,840 --> 00:03:41,760 Speaker 3: this episode of Chasing Sleep, when the Sun doesn't sleep. Hi, 67 00:03:42,280 --> 00:03:46,640 Speaker 3: I'm Anahad O'Connor, and this is Chasing Sleep and iHeartRadio 68 00:03:46,680 --> 00:04:00,000 Speaker 3: production and partnership with Mattress Firm located two thousand miles 69 00:04:00,160 --> 00:04:03,160 Speaker 3: north of Seattle, and with only one road connecting it 70 00:04:03,240 --> 00:04:06,480 Speaker 3: to the rest of the globe. Nuvik, Canada is one 71 00:04:06,480 --> 00:04:10,720 Speaker 3: of the most remote yet interesting places on Earth. Most 72 00:04:10,760 --> 00:04:13,600 Speaker 3: of the Arctic Circle is so extreme that, despite some 73 00:04:13,680 --> 00:04:17,000 Speaker 3: modern settlements, a lot of the land remains completely untouched. 74 00:04:17,600 --> 00:04:20,840 Speaker 3: The wildlife found here is some of the most unique. 75 00:04:21,000 --> 00:04:24,599 Speaker 3: The forests are dense and lush, the waters are clear 76 00:04:24,680 --> 00:04:28,479 Speaker 3: and blue, the day lasts an entire season, and the 77 00:04:28,600 --> 00:04:31,680 Speaker 3: nights are illuminated by the amazing northern lights. 78 00:04:32,880 --> 00:04:36,800 Speaker 1: It's basically like real life Nannia is the best way 79 00:04:36,880 --> 00:04:37,720 Speaker 1: to describe it. 80 00:04:38,279 --> 00:04:38,960 Speaker 2: So after I. 81 00:04:39,040 --> 00:04:42,400 Speaker 1: Finished my masts, I didn't know where to go, so 82 00:04:42,440 --> 00:04:45,960 Speaker 1: I threw a dot at a map and this was 83 00:04:45,960 --> 00:04:47,280 Speaker 1: the closest place it landed. 84 00:04:48,000 --> 00:04:50,160 Speaker 2: So here I am doing the things. 85 00:04:51,200 --> 00:04:54,200 Speaker 3: Wow, So you really did that and decided, Okay, that's 86 00:04:54,480 --> 00:04:58,240 Speaker 3: where I'm headed, And how did you figure out how 87 00:04:58,279 --> 00:05:01,600 Speaker 3: you were going to get there and prepare for it 88 00:05:01,760 --> 00:05:03,240 Speaker 3: and make a life there. 89 00:05:03,960 --> 00:05:06,719 Speaker 1: I actually just kind of zoomed in on Google Maps 90 00:05:06,720 --> 00:05:10,479 Speaker 1: and was like, wow, there's like really nothing there, and 91 00:05:10,520 --> 00:05:12,680 Speaker 1: then kind of zoomed in a little bit closer and 92 00:05:12,720 --> 00:05:15,200 Speaker 1: then found the names of the towns like surrounding it, 93 00:05:15,360 --> 00:05:19,080 Speaker 1: and then just looked for like volunteering and job opportunities 94 00:05:19,120 --> 00:05:22,719 Speaker 1: to travel and then found a place working with sled 95 00:05:22,760 --> 00:05:27,680 Speaker 1: dogs and working with them and email called them was like. 96 00:05:27,640 --> 00:05:30,960 Speaker 2: Hey, do you guys have sled dog training jobs? Is 97 00:05:31,000 --> 00:05:31,440 Speaker 2: that a thing? 98 00:05:31,800 --> 00:05:33,520 Speaker 1: And they said yeah, And I worked for them for 99 00:05:33,760 --> 00:05:36,160 Speaker 1: like eight months, left on a road trip, and then 100 00:05:36,279 --> 00:05:37,479 Speaker 1: got a job at the Greenhouse. 101 00:05:38,560 --> 00:05:40,960 Speaker 3: So while it must be pretty amazing to be surrounded 102 00:05:40,960 --> 00:05:44,520 Speaker 3: by so much beauty, how do you handle the unique 103 00:05:44,560 --> 00:05:47,320 Speaker 3: times of total light and dark that come with living 104 00:05:47,360 --> 00:05:48,040 Speaker 3: in Annivik. 105 00:05:48,800 --> 00:05:51,479 Speaker 1: It's kind of amazing really, Like in the summer, it 106 00:05:51,839 --> 00:05:57,440 Speaker 1: happens so fast that you go from darkness to like 107 00:05:57,560 --> 00:06:02,360 Speaker 1: twenty four hour daylight basically. So I know, officially it's 108 00:06:02,760 --> 00:06:05,599 Speaker 1: twenty four hour daylight for one month, but the sun, 109 00:06:06,080 --> 00:06:09,000 Speaker 1: even though it sets a little bit, is still light 110 00:06:09,120 --> 00:06:10,839 Speaker 1: for like three months either side of that. 111 00:06:11,160 --> 00:06:12,719 Speaker 2: It's really really cool. 112 00:06:12,800 --> 00:06:15,040 Speaker 1: And I don't know, you have no idea what time 113 00:06:15,080 --> 00:06:16,760 Speaker 1: it is any time of day, and if you're really 114 00:06:16,760 --> 00:06:19,120 Speaker 1: bad at wearing a watchhalk keeping your phone on you 115 00:06:19,160 --> 00:06:21,919 Speaker 1: like I am, you're just like Beth but wondering the 116 00:06:21,960 --> 00:06:24,600 Speaker 1: whole time. You have no idea what time is going 117 00:06:24,640 --> 00:06:26,359 Speaker 1: for a walk with the dog. I'll hanging out with 118 00:06:26,360 --> 00:06:28,320 Speaker 1: some friends and you'll look outside and be like it's 119 00:06:28,320 --> 00:06:30,560 Speaker 1: still light. Maybe it's ten pm. Maybe I'll go to 120 00:06:30,600 --> 00:06:33,680 Speaker 1: bed it's like five am, and uh, they're like, oh, 121 00:06:33,720 --> 00:06:34,479 Speaker 1: it's the next day. 122 00:06:34,839 --> 00:06:35,239 Speaker 2: Oops. 123 00:06:36,400 --> 00:06:39,320 Speaker 3: So that's constant daylight and then the opposite happens in 124 00:06:39,360 --> 00:06:39,760 Speaker 3: the winter. 125 00:06:40,440 --> 00:06:44,400 Speaker 1: Yeah, the winter is twenty four to seven darkness. But 126 00:06:44,760 --> 00:06:47,000 Speaker 1: it's kind of amazing because you get the northern lights 127 00:06:47,080 --> 00:06:48,800 Speaker 1: the whole time, Like in the middle of the day, 128 00:06:48,880 --> 00:06:51,159 Speaker 1: you'll be like walking to work to do this. 129 00:06:51,320 --> 00:06:54,760 Speaker 2: Is amazing lights in the sky. Wow. 130 00:06:54,920 --> 00:06:58,320 Speaker 1: So I think I in terms of like sleeping, the 131 00:06:58,400 --> 00:07:01,960 Speaker 1: winter is so much easier just because it's dark all 132 00:07:02,000 --> 00:07:02,400 Speaker 1: the time. 133 00:07:02,600 --> 00:07:05,000 Speaker 2: It's kind of nice. But in the summer, we play 134 00:07:05,120 --> 00:07:07,280 Speaker 2: Operation Nighttime in my house. 135 00:07:09,080 --> 00:07:11,679 Speaker 1: Because you guys have to like just close all the windows, 136 00:07:11,680 --> 00:07:14,680 Speaker 1: all the cuts, put like copboard onto block out the light. 137 00:07:14,720 --> 00:07:16,760 Speaker 1: At like ten pm, just run around the house play 138 00:07:16,840 --> 00:07:19,240 Speaker 1: Operation Nighttime so you can sell my God. 139 00:07:20,080 --> 00:07:23,600 Speaker 3: So I'm guessing Operation Nighttime is a technique for adapting 140 00:07:23,640 --> 00:07:26,520 Speaker 3: to the constant light. So can you walk us through 141 00:07:26,560 --> 00:07:27,800 Speaker 3: exactly what that looks like. 142 00:07:28,560 --> 00:07:31,720 Speaker 1: Yeah, So when it hits ten pm. I have a 143 00:07:31,720 --> 00:07:34,200 Speaker 1: little alarm on my phone to remind me to do it. 144 00:07:34,680 --> 00:07:37,320 Speaker 1: Otherwise I just yeah, I have no idea that it's 145 00:07:37,520 --> 00:07:38,080 Speaker 1: that time. 146 00:07:38,480 --> 00:07:41,480 Speaker 2: And then go around and we have like blackoutlines on all. 147 00:07:41,400 --> 00:07:45,760 Speaker 1: Of the windows, So me and my housemates we go 148 00:07:45,800 --> 00:07:48,800 Speaker 1: around and like cover room each We just go and 149 00:07:48,840 --> 00:07:51,240 Speaker 1: pull them all down. And the most important one I 150 00:07:51,280 --> 00:07:54,040 Speaker 1: always forget is to close my bedroom cuts. 151 00:07:54,120 --> 00:07:56,360 Speaker 2: So when I go into my bedroom, it's dark. 152 00:07:58,240 --> 00:08:00,840 Speaker 1: But yeah, it's just remembering to do it, sitting a 153 00:08:00,840 --> 00:08:05,679 Speaker 1: long and pulling those blackout clients down, making a night time. 154 00:08:06,920 --> 00:08:09,480 Speaker 3: It sounds like a great way to recreate night and 155 00:08:09,680 --> 00:08:13,000 Speaker 3: also a pretty interesting reminder of just how important the 156 00:08:13,080 --> 00:08:16,400 Speaker 3: darkness is to signaling sleep mechanisms in our brains. But 157 00:08:16,480 --> 00:08:18,840 Speaker 3: prepping the house is one thing. What's it like to 158 00:08:18,880 --> 00:08:19,880 Speaker 3: work in this environment? 159 00:08:20,680 --> 00:08:24,640 Speaker 1: I mean, gardening is very seasonal anyway, but it's more 160 00:08:24,960 --> 00:08:30,320 Speaker 1: extreme here. So the gardening season now starts in May 161 00:08:30,400 --> 00:08:31,480 Speaker 1: when it gets warm. 162 00:08:31,320 --> 00:08:33,520 Speaker 2: Enough because we just get the light back then. 163 00:08:34,200 --> 00:08:36,880 Speaker 1: And then in September is when we start to get 164 00:08:36,960 --> 00:08:39,600 Speaker 1: what you call the average day with like a normal 165 00:08:39,600 --> 00:08:42,240 Speaker 1: sunset sunrise kind of thing. But that's when it starts 166 00:08:42,240 --> 00:08:45,079 Speaker 1: to get really cold here through the summer. It's amazing. 167 00:08:45,280 --> 00:08:48,160 Speaker 1: I'm working in the greenhouse. The plants love the twenty 168 00:08:48,200 --> 00:08:51,520 Speaker 1: four hour daylight really crazy. 169 00:08:51,760 --> 00:08:55,320 Speaker 3: So I'm curious how the plants respond over there to 170 00:08:56,040 --> 00:08:58,840 Speaker 3: these periods of extended sunlight and darkness. 171 00:09:00,040 --> 00:09:01,000 Speaker 2: Veggies especially. 172 00:09:01,240 --> 00:09:03,480 Speaker 1: You'll look on the back of a seed packet radish 173 00:09:03,520 --> 00:09:07,000 Speaker 1: does normally be like one to two months to get 174 00:09:07,200 --> 00:09:10,200 Speaker 1: a fully grown radish for the good old salad. 175 00:09:10,800 --> 00:09:14,599 Speaker 2: Here it's like three weeks. Wow, everything grows crazy. 176 00:09:14,240 --> 00:09:18,600 Speaker 3: Fast, incredible. So the plants love the summer, But what 177 00:09:18,640 --> 00:09:21,000 Speaker 3: does life look like for the people here with such 178 00:09:21,080 --> 00:09:22,480 Speaker 3: dramatic shifts and seasons. 179 00:09:23,000 --> 00:09:27,360 Speaker 1: Honestly, you really recognize the shift in people's like behavioral. 180 00:09:26,840 --> 00:09:28,440 Speaker 2: Patterns, which I find really interesting. 181 00:09:28,960 --> 00:09:29,240 Speaker 3: Really. 182 00:09:29,520 --> 00:09:33,640 Speaker 1: Yeah, So in the summer, people are like active, going 183 00:09:33,679 --> 00:09:35,840 Speaker 1: for a walk. You spend like so much time on 184 00:09:35,880 --> 00:09:38,000 Speaker 1: the land and like you're out as much as you 185 00:09:38,080 --> 00:09:41,679 Speaker 1: possibly candy, And we're in a delta here too, so 186 00:09:41,720 --> 00:09:45,200 Speaker 1: there's so much water and lakes and rivers, so people 187 00:09:45,800 --> 00:09:49,720 Speaker 1: are often at like in canoes on a boat, and 188 00:09:49,920 --> 00:09:51,880 Speaker 1: you just spend as much time outside as you can 189 00:09:52,120 --> 00:09:56,160 Speaker 1: all like, yeah, it's amazing. And then as you like 190 00:09:56,360 --> 00:10:00,720 Speaker 1: shift into getting colder and then in the so everyone 191 00:10:00,760 --> 00:10:02,120 Speaker 1: basically just hibernates and. 192 00:10:02,080 --> 00:10:05,000 Speaker 3: Does crafts, does crafts. 193 00:10:05,080 --> 00:10:08,120 Speaker 1: Yeah, keep yourself busy during the like the winter months. 194 00:10:08,240 --> 00:10:11,720 Speaker 1: That's a traditional thing as well, Like crafts and making 195 00:10:11,760 --> 00:10:16,040 Speaker 1: things is a very big winter tradition, especially for the 196 00:10:16,040 --> 00:10:20,400 Speaker 1: women appear too, because there's just less hunting and less 197 00:10:20,600 --> 00:10:23,200 Speaker 1: gathering you can do on the land. That's true of 198 00:10:23,280 --> 00:10:27,200 Speaker 1: people's like natural rhythms too. When it gets really cold outside, 199 00:10:27,240 --> 00:10:29,120 Speaker 1: you're like, okay, conserve the energy. 200 00:10:29,640 --> 00:10:32,800 Speaker 3: So what about holidays or celebrations. Is there a way 201 00:10:32,800 --> 00:10:36,000 Speaker 3: that everyone ushers in these huge seasonal changes. 202 00:10:36,880 --> 00:10:40,640 Speaker 1: So as soon as the sun rises for the first 203 00:10:40,679 --> 00:10:44,880 Speaker 1: time in a month January sixth this year, and we 204 00:10:44,920 --> 00:10:49,240 Speaker 1: have a massive sunrise festival, so everyone comes out. Only 205 00:10:49,320 --> 00:10:53,040 Speaker 1: rises for like maybe thirty seconds, so it's still really dark, 206 00:10:54,480 --> 00:10:57,680 Speaker 1: but everyone comes out and celebrates and we have like 207 00:10:57,960 --> 00:11:03,440 Speaker 1: fireworks and everyone makes food and we hang out and yeah, 208 00:11:03,440 --> 00:11:05,920 Speaker 1: because the population is very small, so it's like three 209 00:11:05,960 --> 00:11:08,439 Speaker 1: thousand people, and the same thing in the summer, we 210 00:11:08,559 --> 00:11:12,560 Speaker 1: have like winter markets with the town. So there's always 211 00:11:12,600 --> 00:11:14,920 Speaker 1: like a really big celebration in the winter and the 212 00:11:14,960 --> 00:11:18,560 Speaker 1: summer just of like hey, this is the longest day 213 00:11:18,920 --> 00:11:22,320 Speaker 1: of the whole year technically, and this is the first. 214 00:11:22,120 --> 00:11:23,120 Speaker 2: Sunrise of the year. 215 00:11:23,240 --> 00:11:26,880 Speaker 1: Let's celebrate these things because it's amazing that we get 216 00:11:27,280 --> 00:11:29,439 Speaker 1: light back all like the light then goes away. 217 00:11:30,400 --> 00:11:33,960 Speaker 3: And what about the people there who've lived there for 218 00:11:34,440 --> 00:11:38,080 Speaker 3: decades or centuries. Have there been any ways that they've 219 00:11:38,080 --> 00:11:39,640 Speaker 3: been affected by this kind of living? 220 00:11:40,480 --> 00:11:44,680 Speaker 1: Yeah, I mean, I know, maybe not even just Canada, 221 00:11:44,760 --> 00:11:49,560 Speaker 1: but across the entire like circumpolar and circum Arctic globe 222 00:11:49,720 --> 00:11:53,480 Speaker 1: that does a thing called midnight summer craziness. 223 00:11:54,360 --> 00:11:55,760 Speaker 2: So people people do. 224 00:11:55,800 --> 00:11:59,080 Speaker 1: Go a little bit lupylo and in the summer just 225 00:11:59,080 --> 00:12:01,800 Speaker 1: because you just don't sleep as much. But I know 226 00:12:01,920 --> 00:12:05,360 Speaker 1: that in the past, and this is speaking just from 227 00:12:05,880 --> 00:12:12,240 Speaker 1: general knowledge that people generally who were indigenous and lived 228 00:12:12,559 --> 00:12:18,520 Speaker 1: on the land were really good at just following the 229 00:12:18,559 --> 00:12:21,680 Speaker 1: animals and living with their families and kids are just 230 00:12:21,720 --> 00:12:25,520 Speaker 1: playing out at like five am, like two am because 231 00:12:25,840 --> 00:12:28,520 Speaker 1: it doesn't really matter. So people have more of like 232 00:12:28,559 --> 00:12:32,000 Speaker 1: a nap culture and kind of just sleep whenever. 233 00:12:31,640 --> 00:12:32,040 Speaker 2: They want to. 234 00:12:33,760 --> 00:12:37,079 Speaker 3: So do you feel like you've adapted to this, like 235 00:12:37,120 --> 00:12:39,600 Speaker 3: your circadian rhythm, for example, has adapted to this, or 236 00:12:39,640 --> 00:12:43,160 Speaker 3: is it something that's still jarring for you after several years. 237 00:12:42,920 --> 00:12:46,000 Speaker 1: Of living in this Actually I kind of like it. Yeah, 238 00:12:46,040 --> 00:12:47,520 Speaker 1: I think you've got used to it for sure. 239 00:12:47,960 --> 00:12:49,880 Speaker 3: And what about your sleep quality? Do you notice the 240 00:12:49,880 --> 00:12:53,720 Speaker 3: difference in your sleep when it's extended periods of sunlight 241 00:12:53,880 --> 00:12:56,280 Speaker 3: versus extended periods of darkness? 242 00:12:57,000 --> 00:12:57,520 Speaker 2: Definitely. 243 00:12:57,520 --> 00:13:00,880 Speaker 1: At the beginning, Yeah, Like in my first maybe six 244 00:13:00,920 --> 00:13:04,480 Speaker 1: months here, it was pretty difficult. But then I learned 245 00:13:04,520 --> 00:13:10,800 Speaker 1: about operation Nighttime in the house. I've like really taken 246 00:13:10,840 --> 00:13:12,800 Speaker 1: that to heart and employed that thoroughly. 247 00:13:14,280 --> 00:13:17,160 Speaker 3: When I talked about the challenges that Addie faces with 248 00:13:17,280 --> 00:13:21,560 Speaker 3: doctor Stephen Lockley, he reiterated the extremely important role that 249 00:13:21,600 --> 00:13:24,680 Speaker 3: our eyes play and what the perception of brightness or 250 00:13:24,760 --> 00:13:26,880 Speaker 3: darkness does in our brains. 251 00:13:27,920 --> 00:13:30,760 Speaker 4: So the first thing to think about is what's happening 252 00:13:31,120 --> 00:13:34,200 Speaker 4: at the eye as opposed to what's happened in the environment. 253 00:13:34,960 --> 00:13:38,160 Speaker 4: It's the eye that detects the light to tell the 254 00:13:38,200 --> 00:13:41,360 Speaker 4: brain whether it's day or night, which then in turn 255 00:13:41,440 --> 00:13:44,720 Speaker 4: resets our circadian clock or twenty four hour clock, which 256 00:13:44,760 --> 00:13:47,400 Speaker 4: then in turn tells the brain when to sleep, when 257 00:13:47,480 --> 00:13:49,480 Speaker 4: to be awake, when to eat, and so on and 258 00:13:49,480 --> 00:13:52,600 Speaker 4: so forth. The environment doesn't always match what happens at 259 00:13:52,640 --> 00:13:56,439 Speaker 4: the eye. If you're in constant light, when you close 260 00:13:56,480 --> 00:14:00,000 Speaker 4: your eyes, you create a light dark cycle at the eye. 261 00:14:01,160 --> 00:14:04,680 Speaker 4: So the brain doesn't see constant light because you close 262 00:14:04,720 --> 00:14:05,280 Speaker 4: your eyes. 263 00:14:05,040 --> 00:14:05,720 Speaker 2: To go to sleep. 264 00:14:06,280 --> 00:14:09,880 Speaker 4: So in that situation, closing your eyes then helps to 265 00:14:09,960 --> 00:14:11,439 Speaker 4: reset our Cicadian clock. 266 00:14:14,760 --> 00:14:16,720 Speaker 3: We'll be right back after a brief message from our 267 00:14:16,720 --> 00:14:27,320 Speaker 3: partners at Mattress Firm, and now back to chasing sleep. 268 00:14:31,840 --> 00:14:35,640 Speaker 3: Light or lack thereof, obviously plays an important role in 269 00:14:35,760 --> 00:14:38,520 Speaker 3: not just the quality of our sleep, but the timing 270 00:14:38,520 --> 00:14:41,520 Speaker 3: of it as well. We see effects on sleep from 271 00:14:41,680 --> 00:14:44,640 Speaker 3: the sun and the lights in our homes, even the 272 00:14:44,720 --> 00:14:47,680 Speaker 3: light from our cell phones. Addie has to black out 273 00:14:47,960 --> 00:14:51,800 Speaker 3: her entire home every night when it's constant daylight. So 274 00:14:52,160 --> 00:14:55,040 Speaker 3: what about the opposite of that, What sort of challenges 275 00:14:55,040 --> 00:14:58,960 Speaker 3: would we see in our sleep living in constant darkness. 276 00:15:00,000 --> 00:15:02,240 Speaker 4: Modern day? Obviously we have electric light, we have man 277 00:15:02,280 --> 00:15:05,040 Speaker 4: made light. In the past, there may have been firelight 278 00:15:05,400 --> 00:15:09,160 Speaker 4: or gas light, and so it would be unusual to 279 00:15:09,200 --> 00:15:13,200 Speaker 4: be in complete darkness for that entire time. And again, 280 00:15:13,240 --> 00:15:16,160 Speaker 4: if you create a light dark cycle through whatever source 281 00:15:16,160 --> 00:15:19,640 Speaker 4: of light, you're providing a time queue to the brain 282 00:15:19,720 --> 00:15:22,640 Speaker 4: to tell the brain when it's day or night. Now, 283 00:15:22,960 --> 00:15:26,360 Speaker 4: there are scenarios that are similar to what you've just described, 284 00:15:27,120 --> 00:15:28,760 Speaker 4: and for a lot of my career I've studied the 285 00:15:28,800 --> 00:15:32,120 Speaker 4: impact of blindness on Cicadian rhythms and sleep. 286 00:15:32,240 --> 00:15:32,680 Speaker 3: Interesting. 287 00:15:32,840 --> 00:15:35,280 Speaker 4: So if you don't have eyes, or if you have 288 00:15:35,480 --> 00:15:39,240 Speaker 4: an eye disorder which completely stops any light perception, then 289 00:15:39,280 --> 00:15:44,239 Speaker 4: your brain is essentially in constant darkness. And in that situation, 290 00:15:44,680 --> 00:15:48,640 Speaker 4: individuals have a disorder because they can't in train, they 291 00:15:48,640 --> 00:15:52,240 Speaker 4: can't synchronize their daily clocks to a light dark cycle, 292 00:15:52,520 --> 00:15:54,800 Speaker 4: and they in fact run on their own internal time, 293 00:15:55,160 --> 00:15:57,040 Speaker 4: and that causes problems when you're trying to live in 294 00:15:57,080 --> 00:15:59,960 Speaker 4: a twenty four hour world. So there are scenarios where 295 00:16:00,080 --> 00:16:04,000 Speaker 4: people do live in complete darkness, but we always have 296 00:16:04,040 --> 00:16:06,960 Speaker 4: to keep in mind what the environment is and then 297 00:16:07,000 --> 00:16:10,320 Speaker 4: what the retina and what the eye is receiving. And 298 00:16:10,360 --> 00:16:12,920 Speaker 4: so most of us still live in a light dark cycle, 299 00:16:13,480 --> 00:16:16,560 Speaker 4: even if we're at those extreme northern latitudes. 300 00:16:17,600 --> 00:16:21,400 Speaker 3: Got it, And I'm curious what role does melotonin play 301 00:16:21,440 --> 00:16:23,800 Speaker 3: in all of this. It seems like melatonin, from what 302 00:16:23,840 --> 00:16:26,640 Speaker 3: I understand, your body produces it based at least in 303 00:16:26,680 --> 00:16:29,560 Speaker 3: part in light signals to the brain. 304 00:16:30,200 --> 00:16:34,400 Speaker 4: With internal melatonin. Your natural melatonin doesn't need light or 305 00:16:34,520 --> 00:16:39,360 Speaker 4: dark to be released. It's released automatically by the circadian clock, 306 00:16:40,040 --> 00:16:42,520 Speaker 4: and so the clock sends a signal to the pineal gland, 307 00:16:42,520 --> 00:16:45,320 Speaker 4: which is where melatonin is released from, and that will 308 00:16:45,360 --> 00:16:49,480 Speaker 4: happen on a twenty four hour pattern even though there's 309 00:16:49,480 --> 00:16:52,000 Speaker 4: no light dark cycle. So in the blind people I 310 00:16:52,040 --> 00:16:55,400 Speaker 4: was talking about earlier, they still have a daily signal 311 00:16:55,480 --> 00:16:58,320 Speaker 4: or a daily pattern of melotonin. It just can't be 312 00:16:58,360 --> 00:17:01,680 Speaker 4: synchronized to the light dark cycle. But if you have eyes, 313 00:17:01,760 --> 00:17:05,600 Speaker 4: if you can detect light, then melatonin cycles so that 314 00:17:05,640 --> 00:17:09,119 Speaker 4: it's maximum at night and minimum in the daytime. It 315 00:17:09,160 --> 00:17:12,199 Speaker 4: isn't a sleep hormone, which sometimes people often think it is. 316 00:17:12,880 --> 00:17:16,040 Speaker 4: It's a darkness hormone, and so it tells the brain 317 00:17:16,520 --> 00:17:19,960 Speaker 4: it's night now. In humans, that means go to sleep, 318 00:17:20,480 --> 00:17:23,520 Speaker 4: and so melatonin means go to sleep. In humans, dark 319 00:17:23,600 --> 00:17:26,919 Speaker 4: and sleep go together. And so what that melatonin signal 320 00:17:26,960 --> 00:17:29,720 Speaker 4: does it helps the brain tell the difference between night 321 00:17:29,840 --> 00:17:32,959 Speaker 4: and day. Now, if you shine a light at your 322 00:17:32,960 --> 00:17:36,879 Speaker 4: eyes at night, then your melatonin will be stopped. So 323 00:17:36,920 --> 00:17:41,080 Speaker 4: when the brain sees light, it thinks daytime. It suppresses 324 00:17:41,119 --> 00:17:44,200 Speaker 4: your melatonin. It makes you more alert, it increases your 325 00:17:44,200 --> 00:17:47,400 Speaker 4: heart rate, it increases your temperature because naturally the only 326 00:17:47,560 --> 00:17:50,359 Speaker 4: time you would see light is in the daytime. So 327 00:17:50,440 --> 00:17:53,840 Speaker 4: when we expose ourselves to light at night, we're confusing 328 00:17:53,880 --> 00:17:57,560 Speaker 4: the body clock, we're confusing the brain because light means day. 329 00:17:58,760 --> 00:18:00,800 Speaker 3: Another thing I wanted to ask you, which I find 330 00:18:00,840 --> 00:18:04,000 Speaker 3: really fascinating, is there's been some literature more and more 331 00:18:04,000 --> 00:18:09,200 Speaker 3: in recent years, looking into this phenomenon of bi phasic sleeping, 332 00:18:09,640 --> 00:18:12,879 Speaker 3: where you know, before the dawn of electricity, people went 333 00:18:12,880 --> 00:18:15,120 Speaker 3: to bed very early, as soon as the sun set. 334 00:18:15,640 --> 00:18:17,919 Speaker 3: In many cases, you know, they may have woken up 335 00:18:17,960 --> 00:18:19,920 Speaker 3: in the middle of the night to do all sorts 336 00:18:19,960 --> 00:18:23,840 Speaker 3: of things by candlelight, or to do some agricultural work, 337 00:18:24,200 --> 00:18:26,480 Speaker 3: and then would go back to sleep until the sun 338 00:18:26,520 --> 00:18:29,160 Speaker 3: came up. Do you have any thoughts on this phenomenon. 339 00:18:29,880 --> 00:18:33,600 Speaker 4: It's very interesting observation and whether we've you know, what 340 00:18:33,640 --> 00:18:37,160 Speaker 4: we've done to change our behavior in modern times. And 341 00:18:37,600 --> 00:18:39,720 Speaker 4: first of all, we have to think again about light sources. 342 00:18:40,280 --> 00:18:41,960 Speaker 4: You just said people got up to do things by 343 00:18:42,040 --> 00:18:44,879 Speaker 4: candle light, Well, that wouldn't have a very big impact 344 00:18:44,960 --> 00:18:46,399 Speaker 4: on your Cicadan rhythms. 345 00:18:46,480 --> 00:18:46,879 Speaker 2: Or sleep. 346 00:18:47,520 --> 00:18:49,920 Speaker 3: Ah, that's a good point. So even in a bi 347 00:18:50,000 --> 00:18:52,840 Speaker 3: phasic sleeping cycle, you would still need a source of 348 00:18:52,960 --> 00:18:56,639 Speaker 3: light for any period or being awake. It's not like 349 00:18:56,680 --> 00:18:58,639 Speaker 3: this would be effective to get up in the middle 350 00:18:58,680 --> 00:19:01,040 Speaker 3: of the night, say, and try to be productive in 351 00:19:01,080 --> 00:19:02,000 Speaker 3: complete darkness. 352 00:19:02,840 --> 00:19:05,640 Speaker 4: So these are low levels of light which have minimal 353 00:19:05,840 --> 00:19:10,160 Speaker 4: impact on your circadian rhythms and alertness. If you expose 354 00:19:10,200 --> 00:19:15,439 Speaker 4: people to a longer night, their melatonin profile lengthens, And 355 00:19:15,520 --> 00:19:18,399 Speaker 4: so what the melatonin signal does in the brain is 356 00:19:18,480 --> 00:19:21,400 Speaker 4: tell the brain how long night is. In the summer, 357 00:19:21,480 --> 00:19:24,919 Speaker 4: you will have a shorter scoto period, a shorter night period, 358 00:19:25,440 --> 00:19:29,200 Speaker 4: and produce melatonin for a shorter time. Then in the winter, 359 00:19:29,520 --> 00:19:32,919 Speaker 4: as you expand the night, your melatonin profile expands and 360 00:19:32,960 --> 00:19:37,560 Speaker 4: gets longer. So humans still have the capability to change 361 00:19:37,640 --> 00:19:42,000 Speaker 4: their biology based on season through this change in melatonin. 362 00:19:42,440 --> 00:19:44,600 Speaker 4: And what probably happened is if you don't have electric 363 00:19:44,680 --> 00:19:47,000 Speaker 4: light to stay up, you would go to bed earlier. 364 00:19:47,160 --> 00:19:49,640 Speaker 4: You could all try that yourselves, don't turn an electric 365 00:19:49,720 --> 00:19:52,080 Speaker 4: light on after dusk and see if you go to 366 00:19:52,080 --> 00:19:55,120 Speaker 4: bed earlier. I suspects you probably will if you've gotten 367 00:19:55,200 --> 00:19:57,560 Speaker 4: nothing to do but lie in bed in the dark, 368 00:19:57,760 --> 00:20:00,960 Speaker 4: the chances are you're going to sleep for longer. And 369 00:20:01,040 --> 00:20:05,040 Speaker 4: we override each and every day on natural biology by 370 00:20:05,080 --> 00:20:09,160 Speaker 4: having access to light after dusk and no light after 371 00:20:09,240 --> 00:20:12,920 Speaker 4: dusk is normal. We would never see substantial amounts of 372 00:20:13,000 --> 00:20:16,639 Speaker 4: light after dusk with a natural light dark cycle. So 373 00:20:16,760 --> 00:20:19,200 Speaker 4: all of it is changing our biology. And in fact 374 00:20:19,200 --> 00:20:21,439 Speaker 4: what's happened is all of us are shifted later than 375 00:20:21,440 --> 00:20:23,640 Speaker 4: we should be. We all go to bed too late 376 00:20:23,720 --> 00:20:26,440 Speaker 4: based on the natural rhythms, and we all probably sleep 377 00:20:26,520 --> 00:20:28,840 Speaker 4: less than we would have done in the past, at 378 00:20:28,920 --> 00:20:30,359 Speaker 4: least based on that natural cycle. 379 00:20:30,960 --> 00:20:34,640 Speaker 3: So bi phasic sleeping was likely the natural result of 380 00:20:34,680 --> 00:20:37,159 Speaker 3: the day night cycle in a world with little or 381 00:20:37,200 --> 00:20:40,639 Speaker 3: no human made light sources. And as we evolved and 382 00:20:40,720 --> 00:20:44,520 Speaker 3: built electric light, and we began using light sources like 383 00:20:44,560 --> 00:20:48,919 Speaker 3: our smartphones, we fundamentally changed our day night cycle. I 384 00:20:48,920 --> 00:20:53,720 Speaker 3: guess that really shows just how incredibly impactful perceptions of 385 00:20:53,800 --> 00:20:58,280 Speaker 3: light and dark are on our brains. But I am curious, 386 00:20:58,640 --> 00:21:01,600 Speaker 3: are there other aspects of our biology that can be 387 00:21:02,160 --> 00:21:06,080 Speaker 3: disrupted by these types of extreme day night cycles. 388 00:21:06,800 --> 00:21:09,920 Speaker 4: Yes, so the Cicadian clock, the twenty four hour body clock, 389 00:21:09,960 --> 00:21:13,080 Speaker 4: controls much more than sleep and so we know that 390 00:21:13,119 --> 00:21:17,320 Speaker 4: the clock will control many hormones. We've mentioned melatonin, Cortisol 391 00:21:17,480 --> 00:21:22,360 Speaker 4: is another strongly circadian hormone. But the patterns of your performance, 392 00:21:22,440 --> 00:21:28,080 Speaker 4: your mood, your immune function, reproductive function, metabolism, both glucose 393 00:21:28,119 --> 00:21:33,000 Speaker 4: and lipid metabolism, bone metabolism, many of these body systems 394 00:21:33,080 --> 00:21:36,479 Speaker 4: are controlled by your cicadian clock in the brain and 395 00:21:36,520 --> 00:21:40,160 Speaker 4: also cicadian clocks that we have in the periphery. And 396 00:21:40,240 --> 00:21:43,520 Speaker 4: so if you have disruption of the clock, mainly through 397 00:21:43,600 --> 00:21:46,320 Speaker 4: a change in light dark cycles, then all the other 398 00:21:46,359 --> 00:21:48,720 Speaker 4: body systems that are controlled by the clock will also 399 00:21:48,760 --> 00:21:52,000 Speaker 4: be disrupted. And so if we use shift workers as 400 00:21:52,000 --> 00:21:56,119 Speaker 4: an example of cicadian disruption, we find that shift workers 401 00:21:56,119 --> 00:21:59,200 Speaker 4: have a much higher risk of things like heart disease, 402 00:21:59,600 --> 00:22:03,960 Speaker 4: diabet eat is depression, some cancers because of these different 403 00:22:03,960 --> 00:22:06,840 Speaker 4: body systems that are interrupted. When we try and reverse 404 00:22:06,880 --> 00:22:09,119 Speaker 4: our cycle, then stay awake at night and sleep in 405 00:22:09,160 --> 00:22:12,920 Speaker 4: the day the many shift workers do. Now, if we're 406 00:22:12,920 --> 00:22:16,160 Speaker 4: thinking of an environment where the environment is twenty four 407 00:22:16,160 --> 00:22:19,439 Speaker 4: hours of light, remember again, when you go to sleep, 408 00:22:19,880 --> 00:22:23,000 Speaker 4: you close your eyes and create a light dark cycle, 409 00:22:23,560 --> 00:22:26,040 Speaker 4: so there won't necessarily be much in the way of 410 00:22:26,080 --> 00:22:30,919 Speaker 4: circadian disruption if you keep a stable sleep pattern. So 411 00:22:31,000 --> 00:22:33,160 Speaker 4: if you are in Alaska and you go to bed 412 00:22:33,520 --> 00:22:35,800 Speaker 4: at the same time every night and turn the lights off, 413 00:22:35,880 --> 00:22:38,440 Speaker 4: close your eyes, put on an eyemask, and then wake 414 00:22:38,520 --> 00:22:41,120 Speaker 4: up at the same time in the morning, that will 415 00:22:41,160 --> 00:22:43,960 Speaker 4: provide the signal to the clock to keep your rhythms 416 00:22:44,000 --> 00:22:48,000 Speaker 4: properly synchronized. The other thing that people do experience, though 417 00:22:48,040 --> 00:22:52,560 Speaker 4: with twenty four hours sunlight is an activation. Light, as 418 00:22:52,560 --> 00:22:55,080 Speaker 4: well as shifting the clock, can also be a stimulant. 419 00:22:55,400 --> 00:22:58,119 Speaker 4: It stimulates a brain, it makes you more alert, and 420 00:22:58,160 --> 00:23:01,520 Speaker 4: so sometimes people will report in the summer where they 421 00:23:01,520 --> 00:23:04,520 Speaker 4: have these very long days feeling very active, not needing 422 00:23:04,600 --> 00:23:08,200 Speaker 4: much sleep, having quite a good mood. And then when 423 00:23:08,320 --> 00:23:10,280 Speaker 4: we have less of that light, we may not feel 424 00:23:10,320 --> 00:23:14,520 Speaker 4: as happy or have as much alertness. So there's two 425 00:23:14,560 --> 00:23:16,879 Speaker 4: effects of light. If you like, light synchronizes the clock, 426 00:23:17,359 --> 00:23:20,040 Speaker 4: but it also helps maintain your alertness level. 427 00:23:24,200 --> 00:23:29,160 Speaker 3: The mechanisms behind how light and darkness affects sleep are fascinating. 428 00:23:29,560 --> 00:23:33,040 Speaker 3: It's the retina that sends signals to the brain to 429 00:23:33,119 --> 00:23:37,000 Speaker 3: release hormones and melotonin. I wanted to get Steven's advice 430 00:23:37,359 --> 00:23:40,199 Speaker 3: on how to use this knowledge to our advantage in 431 00:23:40,240 --> 00:23:43,720 Speaker 3: getting the best sleep possible. So I asked him, what 432 00:23:43,800 --> 00:23:46,320 Speaker 3: are some things we can do to improve our own sleep, 433 00:23:46,600 --> 00:23:49,119 Speaker 3: whether we live in the Arctic Circle or in the 434 00:23:49,119 --> 00:23:51,639 Speaker 3: continental the United States or anywhere else. 435 00:23:52,800 --> 00:23:55,439 Speaker 4: So I think again, the key is light, and I 436 00:23:55,520 --> 00:23:57,520 Speaker 4: keep going back to light. But it's such a powerful 437 00:23:58,000 --> 00:24:02,480 Speaker 4: biological impact on our sleep. Cadian rhythms, your melotonin rhythm, 438 00:24:02,480 --> 00:24:05,040 Speaker 4: your natural melotonin rhythm comes up at about two to 439 00:24:05,080 --> 00:24:09,320 Speaker 4: three hours before sleep. And so if that melotonin rhythm 440 00:24:09,440 --> 00:24:12,479 Speaker 4: is the signal of darkness to the brain, having as 441 00:24:12,520 --> 00:24:15,000 Speaker 4: much darkness as you can two to three hours before 442 00:24:15,000 --> 00:24:17,720 Speaker 4: you go to bed is going to preserve that signal. 443 00:24:18,400 --> 00:24:21,199 Speaker 4: You do that every day, you'll start to shift your 444 00:24:21,200 --> 00:24:24,280 Speaker 4: body clock a little bit earlier, which means you'll fall 445 00:24:24,280 --> 00:24:27,639 Speaker 4: asleep a little bit quicker, you'll have better quality sleep, 446 00:24:27,800 --> 00:24:31,160 Speaker 4: you'll sleep for longer. Doing something relaxing is of course 447 00:24:31,240 --> 00:24:33,439 Speaker 4: very good to help calm the brain down, but it 448 00:24:33,480 --> 00:24:36,239 Speaker 4: needs to be something which doesn't involve much light. If 449 00:24:36,280 --> 00:24:39,040 Speaker 4: you're going to read, read a real book with a 450 00:24:39,080 --> 00:24:43,000 Speaker 4: dim bedside lamp. Don't read from an iPad, don't read 451 00:24:43,040 --> 00:24:45,800 Speaker 4: from a phone, don't read from a laptop, because that 452 00:24:45,920 --> 00:24:50,760 Speaker 4: light is alerting you. People find that relaxation techniques meditation, 453 00:24:50,920 --> 00:24:54,840 Speaker 4: particularly yoga, can be helpful for sleep, but again they 454 00:24:54,880 --> 00:24:58,479 Speaker 4: need to be in a dim environment if possible, a 455 00:24:58,520 --> 00:25:02,280 Speaker 4: warm bath is helpful. Need to lose heat in order 456 00:25:02,320 --> 00:25:04,719 Speaker 4: to fall asleep, and so warm bath or a shower 457 00:25:04,920 --> 00:25:08,480 Speaker 4: again without much light, it would be helpful. Take that 458 00:25:08,600 --> 00:25:11,400 Speaker 4: time out to have that little bit of time for yourself. 459 00:25:11,440 --> 00:25:13,600 Speaker 4: Those sorts of things will help you fall asleep. 460 00:25:19,200 --> 00:25:22,119 Speaker 3: That's all for this episode. Join me again next week 461 00:25:22,240 --> 00:25:24,639 Speaker 3: when we learn about the sleeping habits of the people 462 00:25:24,840 --> 00:25:27,920 Speaker 3: who studies sleep itself. We want to hear from you. 463 00:25:28,440 --> 00:25:30,680 Speaker 3: Leave a rating a review for our show on your 464 00:25:30,720 --> 00:25:33,600 Speaker 3: podcast player of choice. You can find me on Twitter 465 00:25:33,960 --> 00:25:38,239 Speaker 3: at Anahad O'Connor. Until next time, Hoping you're living your 466 00:25:38,240 --> 00:25:42,360 Speaker 3: best while sleeping your best. Chasing Sleep is a production 467 00:25:42,480 --> 00:25:46,840 Speaker 3: of iHeartRadio in partnership with Mattress Firm. Our executive producer 468 00:25:47,160 --> 00:25:50,719 Speaker 3: is Molly Sosha. Our EP of post is James Foster. 469 00:25:51,200 --> 00:25:56,200 Speaker 3: Our supervising producer is Keia Swinton. Our producer is Sierra Kaiser. 470 00:25:56,920 --> 00:26:03,199 Speaker 3: This show is hosted by me Anahad O'Connor.