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Speaker 1: Ruby.

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Speaker 2: I sleep with an eyemask to make it even darker.

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Speaker 2: I take my mouth closed. Then I also line my

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Speaker 2: bed and like cocoon my pillow around my head, and

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Speaker 2: I'm in a deep, dark slumber.

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Speaker 3: Sleep is one third of our life. If it wasn't

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Speaker 3: made to be important, it'd been a pretty evolutionary blunder.

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Speaker 1: It's so hard to fall asleep if we don't feel safe.

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Speaker 4: It can feel like the world is working against rest.

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Speaker 4: Endless scrolling, constant notifications, always that one more thing you

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Speaker 4: gotta check before you can go to bed. So it's

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Speaker 4: not surprising that people are looking for help, and some

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Speaker 4: turn to storytellers like Catherine Nikolai, whose podcast Nothing Much

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Speaker 4: Happens has helped people drift off more than two hundred

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Speaker 4: million times.

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Speaker 5: Our story tonight is called color Walk, and it's a

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Speaker 5: story about a soft way to move through the world

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Speaker 5: on the spring day.

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Speaker 4: Others, like content creator Lucy Fink, experiment with the latest

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Speaker 4: viral sleep trends, or reach for supplements like melatonin, anything

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Speaker 4: to squeeze just a little more rest out of a busy,

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Speaker 4: always on life.

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Speaker 2: I think the Ten Hours of Sleep one was just

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Speaker 2: kind of a selfish experiment I wanted to try.

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Speaker 4: To get the facts about these trends and the best

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Speaker 4: ways to get a good night's sleep. A sleep medicine

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Speaker 4: physician like doctor jose Colgonne has answers.

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Speaker 3: I really have a lot of people that have difficulties

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Speaker 3: sleeping because something's bothering them. And what's bothering them is

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Speaker 3: that they're not asleep.

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Speaker 4: So let's get comfy.

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Speaker 5: Lights out, friends, get snuggled down into your.

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Speaker 4: Sheets, because we've invited them all to dive into the

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Speaker 4: world of online sleep trends. Welcome back to Health Versus

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Speaker 4: Hype with the American Medical Association. I'm your host Trace Timingez.

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Speaker 4: Today we're going to uncover the truth about viral sleep

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Speaker 4: trends and answer the questions we're all curious about. Does

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Speaker 4: taping your mouth really improve sleep quality? Can sleep trackers

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Speaker 4: truly help to optimize sleep? And what does the science

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Speaker 4: actually say about how to get better sleep? So join

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Speaker 4: me as we find out whether recent online sleep trends

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Speaker 4: are all health or just hype. Last year, more than

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Speaker 4: half of adults in the United States said that they

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Speaker 4: had tried at least one viral sleep trend. That's according

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Speaker 4: to the American Academy of Sleep Medicine. So to begin,

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Speaker 4: I want to understand what the latest viral sleep trends

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Speaker 4: are and why so many people are interested in trying them.

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Speaker 4: For that, I spoke with Lucy Fink, a popular lifestyle

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Speaker 4: influencer and content creator who recently got serious about optimizing

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Speaker 4: her sleep health. She posts about her sleep trend experiments,

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Speaker 4: which we'll get to in a second, but to set

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Speaker 4: the scene, we really I need to understand how Lucy

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Speaker 4: thinks about social media as a source of information for

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Speaker 4: sleep health.

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Speaker 2: I feel like social media for me, it's less of

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Speaker 2: a place to gather the real facts and the science

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Speaker 2: and more hearing anecdotal stories that people have about something

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Speaker 2: that maybe helped them that I could implement and try.

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Speaker 2: And I love trying things and tracking it and then

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Speaker 2: seeing how it goes. Like sometimes people in my life

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Speaker 2: will be like, don't you just want to live and

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Speaker 2: like enjoy instead of be constantly testing things out, And

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Speaker 2: I'm like, you don't know how much joy it brings

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Speaker 2: me to be like I am in the middle of

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Speaker 2: an experiment, leave me alone. And that to me is

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Speaker 2: fun is to be tracking and optimizing, whereas for someone

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Speaker 2: else that's overwhelming, right.

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Speaker 4: I actually think that makes a nice transition into like, okay,

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Speaker 4: so let's talk about some of the experiments that you

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Speaker 4: mentioned that you're known for. Yeah, the five days of

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Speaker 4: learning to sleep better, the five days of sleeping on

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Speaker 4: the floor, the five days of getting ten hours of sleep. Yes,

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Speaker 4: of those, what would you say you took away from them?

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Speaker 4: What did you learn from them? Did you try any others?

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Speaker 2: I think the ten hours of sleep one was just

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Speaker 2: kind of a selfish experiment.

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Speaker 6: I wanted to try.

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Speaker 4: I wasn't going to say anything.

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Speaker 2: Yeah, I was like, how cool would this be? So

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Speaker 2: I can't say I learned that much from that, aside

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Speaker 2: from the fact that I don't think I actually need

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Speaker 2: ten hours of sleep at night. It was more of

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Speaker 2: like a kitchy experiment, whereas same with sleeping on the floor,

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Speaker 2: because I would never do that.

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Speaker 6: I love a plush, soft bed.

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Speaker 2: I'm princess in the pea style where you know, even

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Speaker 2: just a different pillow under my head is going to

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Speaker 2: give me like a kink in my neck.

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Speaker 6: So didn't love that one.

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Speaker 4: But Lucy's experiment that left the most lasting impression was

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Speaker 4: an overall sleep hygiene study of sorts where she tested

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Speaker 4: a bunch of sleep strategies over a short period of

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Speaker 4: time to see which worked best for her.

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Speaker 2: That was the one that probably taught me the most,

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Speaker 2: and that I took the most away from as far

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Speaker 2: as like blacking out the room, making sure you don't

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Speaker 2: have it too hot and wearing cool and clothing, stopping

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Speaker 2: eating at a certain time, stopping drinking so you're not

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Speaker 2: uppeeing all night, things like that that I really do

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Speaker 2: take into every night and try to make sure I

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Speaker 2: set up a sleep environment no matter where I am

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Speaker 2: as good as possible at.

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Speaker 4: Yeah, why make work? Why make it hard on yourself?

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Speaker 6: Exactly?

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Speaker 4: It sounds like because you try so many things, was

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Speaker 4: there any specific trend that you were like, that's it.

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Speaker 4: This is persuasive because it has some science behind it

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Speaker 4: and I'm gonna try it, or because it worked for

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Speaker 4: me or both. What trend kind of stuck out to you?

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Speaker 2: I mean, I really had trouble falling asleep, and then

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Speaker 2: I was identifying as a person who had trouble falling

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Speaker 2: asleep and then getting anxious about what was coming up

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Speaker 2: the next day, and it was just making it all worse.

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Speaker 2: So one of my good friends set me up on

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Speaker 2: a course of melatonin to reset my circadian rhythm and

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Speaker 2: gave me specific things to do, and working with him,

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Speaker 2: I was able to really get things back in order.

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Speaker 4: Your circadian rhythm is basically your body's built in twenty

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Speaker 4: four hour clock. It's what tells you when to sleepy

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Speaker 4: or when to feel awake. Sleep supplements like melatonin are

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Speaker 4: often pitched as a quick fix for better sleep, and

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Speaker 4: we'll dig into those claims in What the Science Actually

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Speaker 4: Says with Doctor Cologne a little later, but for now,

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Speaker 4: Lucy found that her answer was a bit simpler. She

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Speaker 4: leaned into relaxation techniques, the kind that you've probably heard

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Speaker 4: of before, counting sheep, running through the alphabet in your head,

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Speaker 4: just giving your mind something gentle to land on. Here's

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Speaker 4: Lucy describing her version of the technique.

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Speaker 2: You pick a word, so let's say you pick the

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Speaker 2: word apple. Then you go through the word, and you

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Speaker 2: go through letter by letter, and you start with A

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Speaker 2: and you say as many words in your head as

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Speaker 2: you can that start with A while you're visualizing those

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Speaker 2: objects or things, and then you move on. Once you're

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Speaker 2: out of that, you move on to the P and

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Speaker 2: you do it again and supposedly, like a lot of us,

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Speaker 2: when we're trying to fall asleep, are trying to clear

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Speaker 2: our minds and think of nothing. But when your brain

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Speaker 2: falls into sleep, it's often like a very act state

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Speaker 2: of like seeing images and thinking of things. So you

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Speaker 2: don't want to just lie there and be like think

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Speaker 2: of nothing, be blank, be gone. But if you just

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Speaker 2: like let yourself think of random objects and picture them

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Speaker 2: and whatever, that can help lead.

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Speaker 6: You into sleep.

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Speaker 4: Lucy is describing something that we've probably all experienced. You're exhausted,

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Speaker 4: but somehow, the second your head hits the pillow boom,

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Speaker 4: you're wide awake. And there's actually a reason that your

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Speaker 4: brain seems to switch gears at exactly the wrong time,

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Speaker 4: and why falling asleep can feel hardest when you're trying

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Speaker 4: the most. Our storyteller Catherine Nikolai explains just how this works.

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Speaker 1: When we're in that chaotic, spiraling spin of thoughts. It's

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Speaker 1: sort of the background static of your brain, what your

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Speaker 1: brain does when it doesn't have a job to do.

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Speaker 1: That's where it's hardest to sleep, and that's why often

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Speaker 1: you could be in bed in a really uncomfortable position,

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Speaker 1: reading your book, but you cannot stay awake, you're moving

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Speaker 1: your eyes forward, you're not absorbing what you're reading your book,

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Speaker 1: he's falling in your face. Finally you give up, You

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Speaker 1: put your book down, you turn the light off, You

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Speaker 1: get as comfortable you have ever been, and now you

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Speaker 1: cannot sleep. And that's because you went from the task

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Speaker 1: positive mode now to default mode, and your brain didn't

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Speaker 1: have a job to do, and it wanted away and

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Speaker 1: got into trouble.

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Speaker 4: If you've had a bad night's sleep, the signs are

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Speaker 4: usually pretty obvious. Right we wake up and we're still

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Speaker 4: feeling tired. As many as one in three people are

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Speaker 4: exhausted before even starting their day. But there are ways

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Speaker 4: to understand what kind of sleep you're getting each night,

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Speaker 4: and this is where sleep tracking enters the picture. You've

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Speaker 4: probably seen these before, smart watches, smart rings, all promising

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Speaker 4: to turn your sleep into data. Lucy spent plenty of

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Speaker 4: time experimenting with different sleep trackers and now has one

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Speaker 4: as part of her regular sleep routine.

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Speaker 2: I mean, everyone needs a different amount of sleep, and

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Speaker 2: it's going to have different biometric markers. So I think

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Speaker 2: healthy sleep is sleep that the next morning you.

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Speaker 6: Feel good like. That's purely what it is.

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Speaker 2: And the trackers and the markers can just give you

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Speaker 2: more information and more data that probably confirm things for you.

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Speaker 2: Like one thing I've tried a lot is on nights

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Speaker 2: that I do have a glass of wine, my HRV

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Speaker 2: is plummeting and I just don't feel as well the

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Speaker 2: next day. So people can say scientifically, wine's going to

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Speaker 2: give you a hangover and make you feel ill the

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Speaker 2: next day, but it's like there's the data of what

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Speaker 2: it's doing, and then I can feel it. And so

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Speaker 2: you know, it's hard to tell someone to be chasing

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Speaker 2: certain markers or certain metrics, But do these experiments and

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Speaker 2: see what sleep environment and what lifestyle habits the night

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Speaker 2: before make you feel noticeably different the next morning, and

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Speaker 2: that's what matters for you.

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Speaker 4: You heard Lucy mention HRV. That is heart rate variability.

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Speaker 4: Your heart rate, how many times your heart beats per minute,

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Speaker 4: changes depending on what you are doing. If you're calm

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Speaker 4: and relaxed, it slows down. If you're stressed or active,

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Speaker 4: it speeds up. HRV is just the tiny differences in

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Speaker 4: time between each of those beats. We're talking milliseconds, And

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Speaker 4: here's why people care. Generally, a higher HRV means that

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Speaker 4: your body is more flexible, say it's better at adapting

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Speaker 4: to stress, and often that means you're getting more restorative sleep.

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Speaker 4: But on the flip side, low heart rate variability that

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Speaker 4: can be a warning sign. It may mean that your

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Speaker 4: body isn't adapting as easily as it could, and it

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Speaker 4: might be under more strain, which sometimes can be linked

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Speaker 4: to health issues.

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Speaker 2: I've had a completely new relationship with sleep where I

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Speaker 2: have just fallen in love with it and with taking

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Speaker 2: care of it, and with prioritizing it over other things.

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Speaker 2: And it's now in my life, especially with the tracker

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Speaker 2: and being able to see exactly how much sleep I

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Speaker 2: got on a morning. When I feel good, I have

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Speaker 2: the most clarity every morning of I know I slept

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Speaker 2: well and I feel it in my body. And when

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Speaker 2: I don't get it, I don't even need to look

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Speaker 2: at the tracker. I could tell you I didn't get it.

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Speaker 4: Catherine has a similar all though slightly more blunt, take

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Speaker 4: on sleep trackers.

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Speaker 1: I'm tired of being boss around by my watch. I

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Speaker 1: don't wear it anywhere anymore. My wife, when she wakes

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Speaker 1: up in the morning, she checks right away her sleep

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Speaker 1: score and stuff. But I often found. Then it creates

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Speaker 1: this external sort of analytical relationship did I do it right?

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Speaker 1: Did I somehow fail at sleeping? And I feel like

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Speaker 1: sleep isn't a performance to be optimized, It is just

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Speaker 1: a biological experience to have.

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Speaker 4: With that, I think it's finally time to bring in

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Speaker 4: our sleep medicine experts. Doctor Jose Colonne is the medical

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Speaker 4: director of Sleep Medicine at Lee Health in Southwest Florida,

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Speaker 4: and he's triple Board certified in sleep medicine, child neurology,

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Speaker 4: and lifestyle medicine. Doctor Cologne knows his stuff when it

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Speaker 4: comes to getting healthy sleep. He also has a lot

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Speaker 4: to say about sleep trackers and whether all that data

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Speaker 4: is helping or hurting your sleep. But let's start with

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Speaker 4: the basics first, like why is sleep so important?

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Speaker 3: In sleep repair our body? Our immune system is activated,

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Speaker 3: we're cleaning our brain. We're also consolidating memories during sleep,

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Speaker 3: so it's vitally important.

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Speaker 4: What happens to our bodies while we're sleeping.

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Speaker 3: The brain activity does slow down in the same way

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Speaker 3: that everyone has a heart rate, well, we also have

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Speaker 3: a brain rate, and our brain does slow down and

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Speaker 3: cycles every ninety minutes into a different sleep cycle.

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Speaker 4: It's easy to think of sleep like a simple on

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Speaker 4: off switch. You're either asleep or you're not, But it's

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Speaker 4: a lot more layered than that. It's not just about

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Speaker 4: how much sleep you get, it's about the kind of

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Speaker 4: sleep that you're getting. Also, you've probably heard of REM sleep.

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Speaker 4: It's short for rapid eye movement. That's the stage where

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Speaker 4: your brain is basically doing all the overnight reset tasks.

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Speaker 4: It's processing your memories, it's sorting through emotions, it's tightening

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Speaker 4: up the connections between your brain cells. REM sleep is

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Speaker 4: so important that studies show getting less of it is

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Speaker 4: linked to higher risks of dementia. REM is also when

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Speaker 4: dreaming happens. Your eyes are moving, your heart rate is

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Speaker 4: picking up a bit, and your body is temporarily paralyzed.

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Speaker 4: Thank goodness, so you're not physically running from whatever's chasing

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Speaker 4: you in your dreams or whatever. Maybe that's just me.

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Speaker 4: REM doesn't happen only one time throughout the night. It

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Speaker 4: comes in phases, and altogether it makes up roughly twenty

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Speaker 4: percent of your night's sleep.

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Speaker 3: Now, there's another stage of sleep that's not REM, and

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Speaker 3: it's called non REM. I make things simple, and the

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Speaker 3: first half of the night is where the deepest, non

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Speaker 3: rem sleep is, where our brain is very slow. It's

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Speaker 3: called slow wave sleep.

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Speaker 4: What can prevent people from having that good night's sleep.

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Speaker 3: One of them really is actually irregular rhythms or daytime napping.

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Speaker 3: We go through these different cycles, and in the first

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Speaker 3: half of the night is when we have the deepest sleep,

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Speaker 3: that deep slow wave sleep. That's the part that actually

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Speaker 3: washes away all of the fatigue and sleepiness we have,

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Speaker 3: you know. So that's why daytime sleep is one of

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Speaker 3: the cardinal problems with regular sleep at night. I give

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Speaker 3: an example that if someone is on their way to

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Speaker 3: a restaurant and they eat a sandwich on the way

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Speaker 3: to the restaurant, they could be hungry when they get there. Sure, well,

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Speaker 3: just like we need to develop an appetite, we need

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Speaker 3: to develop a sleep appetite or a sleep drive. Now

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Speaker 3: there's a misconception that if I didn't sleep well one night, oh,

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Speaker 3: let me sleep after school or after work. And really,

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Speaker 3: actually this phenomenon is remarkable. What you really need when

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Speaker 3: you're sleep deprived is just a regular, normal sleep. If

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Speaker 3: our brain has a lot of fatigue, the next time

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Speaker 3: that you go to sleep, you go into that deep

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Speaker 3: sleep deeper, and you're going to stay in it longer.

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Speaker 4: That makes so much sense when you really think about it, Actually,

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Speaker 4: Doctor Cologne, your brain kind of knows that you're going

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Speaker 4: to get sleep deprived sometimes, and it fixes it on

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Speaker 4: its own without us ever having to op or manage it.

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Speaker 3: Correct And the definition of chronic sleep deprivation is chronically

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Speaker 3: getting five hours or less. For example, all right, look,

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Speaker 3: daylight savings, all this emphasis, yep, oh my god, you're

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Speaker 3: gonna lose one hour of sleep really on a Saturday

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Speaker 3: night when people sleep in on Sunday. Anyways, you don't

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Speaker 3: even go to work till Monday. That loss of one

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Speaker 3: hour sleep does no harm. The serious harm comes in

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Speaker 3: the fact that you shifted the environmental cues. That you

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Speaker 3: shifted the time, and now it's light later, making it

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Speaker 3: so that you stay up later, and guess what, work

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Speaker 3: time didn't change, So now you're creating a circadian pattern

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Speaker 3: that increases heart attacks, that increases strokes. You're a little

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Speaker 3: bit more sleep deprived, and you're driving in the dark.

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Speaker 3: The one hour of sleep that you missed that Saturday

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Speaker 3: night is not a signficant as what society has induced

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Speaker 3: in irregularity. Going back to your question, you know, what,

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Speaker 3: what are some of the things that cause us to

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Speaker 3: not sleep well? Yes, you know, anxieties and racing thoughts

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Speaker 3: are one of them, but daytime sleep and irregularities is

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Speaker 3: one of the biggest things that we see.

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Speaker 4: So should I not be you know, taking an afternoon nap.

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Speaker 3: Naps do have a place, and in particular they've noticed

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Speaker 3: this in the workplace. If someone has a twenty minute nap,

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Speaker 3: they have increased productivity. If you hit forty minutes, you

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Speaker 3: start to get that deep sleep and you get that

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Speaker 3: sleep inertia and it's hard to wake up after after

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Speaker 3: the nap. But in general, you know, we try to

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Speaker 3: avoid napping unless you have something that you need your

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Speaker 3: vigilance for later in that day.

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Speaker 4: Yeah, there's a term that gets thrown around a lot

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Speaker 4: when we talk about sleep, sleep hygiene, you know, setting

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Speaker 4: up your environment for optimal sleep for you. Do you

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Speaker 4: support that idea? Can you talk a little bit about

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Speaker 4: what sleep hygiene might mean?

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Speaker 3: So sleep hygiene are a list of dos and don'ts

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Speaker 3: that nobody wants to do. Okay, what I find is

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Speaker 3: that explanations are really more important than instructions. Instructions of

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Speaker 3: sleep hygen. Go to bed on time, wake up on time,

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Speaker 3: where something comfortable, stay in the dark, have a cool atmosphere.

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Speaker 3: Avoid electronics, avoid television. You know, don't do anything fun.

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Speaker 3: Everyone's already read them on the internet when they can't

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Speaker 3: sleep at night. You know, I'm going to ask you

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Speaker 3: some questions, and I promise that they're not hard questions.

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Speaker 4: Okay, sure, yeah, I'm game.

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Speaker 3: Do you drive? I do all right? When you drive?

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Speaker 3: Are you trying to fall asleep? Are you trying to

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Speaker 3: stay awake, alert and look at the road.

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Speaker 4: I'm trying to stay awake, alert and look at the road.

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Speaker 3: Yeah. When you drive, do you sometimes listen to the radio?

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Speaker 4: Often? I listen to podcasts, and I listen to the radio.

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Speaker 3: Okay, can you see how you're learning to associate that

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Speaker 3: radio with being alert. Some people, when they're driving and

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Speaker 3: they're tired, they turn up the radio. Does that make sense?

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Speaker 4: That does make sense. Yeah, you turn the radio up.

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Speaker 4: You listen to something more energetic.

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Speaker 3: All right, So let's just say that you are in

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Speaker 3: bed and that you are not asleep. Can you see

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Speaker 3: how it would be a bad idea to listen to

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Speaker 3: that stimulating radio.

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Speaker 4: Yeah, I could see that that would wouldn't really work.

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Speaker 3: Okay, So do people check their work email? Do they

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Speaker 3: get on a group chat because it is a boring

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Speaker 3: thing to do or because it is stimulating?

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Speaker 4: It's stimulating. I love being in the group chat.

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Speaker 3: So explanations. You know, we try to avoid activity that

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Speaker 3: is stimulating. I don't like to tell people do something

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Speaker 3: thing boring. Nobody wants to be bored in life, you know,

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Speaker 3: So I say do things that are calling.

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Speaker 4: That reminds me of Lucy and her sleep experiments. I'm

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Speaker 4: going to play you a clip from my talk with her.

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Speaker 4: She has developed a pretty elaborate ritual for her bedtime.

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Speaker 2: I kind of need to set up barriers in place

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Speaker 2: and systems in place and.

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Speaker 6: Have a routine. No computer is coming in the.

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Speaker 2: Bedroom, so I just have more of a time that

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Speaker 2: the computer is closed and I'm heading upstairs, and then

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Speaker 2: once I get in bed, we have kind of a

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Speaker 2: very select list of shows and content that we can

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Speaker 2: watch to make sure that we're not watching something that's

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Speaker 2: going to totally ruin my mind before bed. These are

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Speaker 2: not as new, these are things I've been doing before,

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Speaker 2: but like some other general sleep hygiene things that I do.

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Speaker 2: You know, our room, we have blackout shade, blackout curtains,

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Speaker 2: The room is dark. We set the temperature to somewhere

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Speaker 2: between sixty eight, sixty seven and sixty nine degrees. Make

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Speaker 2: sure it's nice and cool in here. I sleep with

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Speaker 2: an imap to make it even darker. I take my

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Speaker 2: mouth closed, and then I also lie my bed and

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Speaker 2: like cocoon my pillow around my head and I'm in

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Speaker 2: a deep, dark slumber.

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Speaker 4: So, doctor coloone, do you feel that as long as

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Speaker 4: that something that's helping Lucy, it's okay? Or is that

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Speaker 4: something that you would take issue with.

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Speaker 3: If it helps her, that's okay. Having activity that's calming

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Speaker 3: is really the key. And I'm not saying things that

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Speaker 3: are boring, eliminating things half an hour before bedtime that

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Speaker 3: you know, we feel are gonna, you know, activate your brain.

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Speaker 4: Doctor clone. I want to go to something else that

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Speaker 4: she said, and maybe you can comment on that for us.

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Speaker 4: She noticed an interesting bit of data from her sleep tracker,

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Speaker 4: and we'll get into the data in a second, but

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Speaker 4: I want to hear what you think of this one

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Speaker 4: trend that she noticed. Let me play you the clip.

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Speaker 2: It tells you the amount of time that you slept for,

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Speaker 2: like the exact hours, which will take into account any

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Speaker 2: awake time that you had, which we have a lot

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Speaker 2: of awake time in the middle of the night, just

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Speaker 2: random pockets of it. And I would say, on average

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Speaker 2: throughout the course of a night, I'm awake for about

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Speaker 2: an hour around the night.

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Speaker 4: So is that normal?

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Speaker 3: An awakening at night can be normal. And everyone has

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Speaker 3: an awakening, whether they remember it or not, and how

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Speaker 3: you react during that awakening is going to influence when

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Speaker 3: you get back to sleep. Nobody sleeps for the night.

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Speaker 3: Everyone has some degree of awakenings. When we have these awakenings,

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Speaker 3: everyone has to have also an individualized routine. Some patients

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Speaker 3: will go to the bathroom, others will get a swig

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Speaker 3: of water. Here's a trend that I'm creating. When you

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Speaker 3: go to bed at night, set your alarm for either

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Speaker 3: what time you're going to wake up or what time

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Speaker 3: you're not going to be in bed past that particular time. Okay, Now,

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Speaker 3: when you have an awakening at night, and I didn't

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Speaker 3: say if when you have an awakening at night, don't

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Speaker 3: look at the time. The only thing that happens when

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Speaker 3: you look at the time as more thoughts. I've only

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Speaker 3: slept for this long, I only have this much longer

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Speaker 3: to sleep. I'm going to be up for this long.

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Speaker 3: We're doing this again? What's wrong with me? We impose

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Speaker 3: self judgment. I actually do discourage both television and phone

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Speaker 3: during these awakenings. Okay, because both of them emit light,

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Speaker 3: which can activate your brain. But the television serves as

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Speaker 3: a surrogate marker of time. One episode has been half

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Speaker 3: an hour, a movie's been two hours.

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Speaker 4: So what are your thoughts around sleep trackers? They are

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Speaker 4: clearly very popular. Nearly half of Americans reported using one.

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Speaker 4: Are they as helpful as people seem to think they are?

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Speaker 3: Sleep trackers are? Are they hype or are they health?

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Speaker 3: They're both. I describe them as as neat but not

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Speaker 3: always validated. And from one tracker to the next, every

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Speaker 3: technology is as different. Now I will say this, it

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Speaker 3: is through the sleep trackers that we've been able to

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Speaker 3: find out that regularity is more important than duration when

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Speaker 3: it comes to mortality and health.

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Speaker 4: Yeah, how accurate are they? And how should people interpret them?

437
00:23:12,400 --> 00:23:15,400
Speaker 3: With a grain of salt? And these are always studied

438
00:23:15,640 --> 00:23:18,480
Speaker 3: and people that are completely healthy, you know, which is

439
00:23:18,520 --> 00:23:22,960
Speaker 3: not the majority of our population. Sometimes. The other thing

440
00:23:23,240 --> 00:23:25,679
Speaker 3: is that you know, they're studied for the people who

441
00:23:26,040 --> 00:23:29,080
Speaker 3: have the money for them, you know, so they're they're

442
00:23:29,119 --> 00:23:33,480
Speaker 3: studied in people who are middle aged and mostly female

443
00:23:33,520 --> 00:23:37,720
Speaker 3: that use these But I've listened to lectures from the

444
00:23:37,800 --> 00:23:41,200
Speaker 3: scientists at fitbit, and you know, they show the data

445
00:23:41,800 --> 00:23:46,679
Speaker 3: in a typical population about a seventy percent accuracy. And

446
00:23:46,760 --> 00:23:49,600
Speaker 3: as I say, you know, they're mostly neat, not not

447
00:23:49,800 --> 00:23:53,639
Speaker 3: completely validated. I do wake up and I take a

448
00:23:53,680 --> 00:23:57,760
Speaker 3: look at my tracking. I ended up getting fit been

449
00:23:57,800 --> 00:24:00,400
Speaker 3: a number of years ago just because of the amount

450
00:24:00,400 --> 00:24:02,520
Speaker 3: of people that came to me with the track, and

451
00:24:02,560 --> 00:24:04,520
Speaker 3: I'm like, I don't know what this is. But there's

452
00:24:04,560 --> 00:24:07,439
Speaker 3: been some times that I don't feel like I'm going

453
00:24:07,480 --> 00:24:09,400
Speaker 3: to go back to sleep when I have an awakening,

454
00:24:09,600 --> 00:24:12,720
Speaker 3: and then the next thing I realize is that there's

455
00:24:12,760 --> 00:24:14,960
Speaker 3: an alarm and I'm dreaming, oh wow, I did get

456
00:24:15,000 --> 00:24:18,600
Speaker 3: back to sleep. Yeah, and my tracker does accurately tell

457
00:24:18,600 --> 00:24:21,639
Speaker 3: me that I'm in REMP. There's also been some times

458
00:24:21,920 --> 00:24:23,760
Speaker 3: that I know for a fact I ain't go back

459
00:24:23,800 --> 00:24:27,679
Speaker 3: to sleep. I know this, but my tracker not only

460
00:24:28,080 --> 00:24:30,760
Speaker 3: tells me that I was asleep, but it tells me

461
00:24:30,840 --> 00:24:33,320
Speaker 3: that I was in the deep sleep, that deep sleep

462
00:24:33,359 --> 00:24:35,000
Speaker 3: that you get in the first half of the night.

463
00:24:35,200 --> 00:24:37,840
Speaker 3: It's inaccurately telling me that I'm in the second half

464
00:24:37,840 --> 00:24:40,080
Speaker 3: of the night in deep sleep when I was awake. Now,

465
00:24:40,560 --> 00:24:43,760
Speaker 3: is the tracker a damn liar? No, it's measuring heart

466
00:24:43,840 --> 00:24:45,560
Speaker 3: rates and movements.

467
00:24:46,080 --> 00:24:49,040
Speaker 4: Interesting. Okay, I want to play another clip from Lucy.

468
00:24:49,160 --> 00:24:51,520
Speaker 4: This one's about mouth taping. There are a ton of

469
00:24:51,560 --> 00:24:55,720
Speaker 4: social media influencers who promote mouth taping as a sleep strategy.

470
00:24:56,560 --> 00:24:58,840
Speaker 2: So I tried the mouth tape, and I pretty much

471
00:24:58,880 --> 00:25:02,679
Speaker 2: strictly use three M medical tape. Like it's not the

472
00:25:02,680 --> 00:25:04,840
Speaker 2: fancy mouth tape and the shape of a lip. It's

473
00:25:04,920 --> 00:25:07,320
Speaker 2: like a little piece of tape that just keeps my

474
00:25:07,359 --> 00:25:10,880
Speaker 2: mouth closed. And I started doing it mostly because I

475
00:25:10,960 --> 00:25:13,640
Speaker 2: know that I slept with my mouth open, and almost

476
00:25:13,680 --> 00:25:15,520
Speaker 2: every morning when I would wake up, my mouth was

477
00:25:15,560 --> 00:25:16,800
Speaker 2: extremely dry.

478
00:25:17,359 --> 00:25:19,119
Speaker 6: We're meant to be breathing through our nose.

479
00:25:19,760 --> 00:25:23,800
Speaker 2: The hairs in our nostrils filter out the air more effectively,

480
00:25:24,440 --> 00:25:26,679
Speaker 2: and that's just how we're meant to be breathing, but

481
00:25:26,880 --> 00:25:27,639
Speaker 2: a lot of us are not.

482
00:25:27,920 --> 00:25:29,480
Speaker 6: And now, when I go.

483
00:25:29,400 --> 00:25:32,600
Speaker 2: Somewhere If I forget to bring the mouth tape, it's

484
00:25:32,920 --> 00:25:33,800
Speaker 2: a rough night for me.

485
00:25:33,920 --> 00:25:35,760
Speaker 6: So I'm going to keep doing my tape.

486
00:25:36,560 --> 00:25:39,399
Speaker 4: Clearly, Lucy feels like this is something that works, and

487
00:25:39,440 --> 00:25:42,600
Speaker 4: I'm guessing she's not the only one. I'm curious, what

488
00:25:42,600 --> 00:25:45,320
Speaker 4: are your thoughts about this trend? Does it concern you

489
00:25:45,400 --> 00:25:45,680
Speaker 4: at all?

490
00:25:46,200 --> 00:25:49,480
Speaker 3: You can't just give a general set of rules to everyone.

491
00:25:49,520 --> 00:25:56,119
Speaker 3: If if someone has adenoid hyperchasy or turbinate hyperchasy and

492
00:25:56,920 --> 00:26:00,000
Speaker 3: you tape their mouth, you know you can suffocate them,

493
00:26:00,280 --> 00:26:00,520
Speaker 3: you know.

494
00:26:01,119 --> 00:26:03,040
Speaker 4: I just want to pop in and define those terms.

495
00:26:03,160 --> 00:26:08,400
Speaker 4: Adenoid hypertrophy and terminate hypertrophy. Both are conditions where tissues

496
00:26:08,400 --> 00:26:11,080
Speaker 4: in your nose or throat grow larger than normal due

497
00:26:11,080 --> 00:26:14,040
Speaker 4: to illness or some other health issue. The swelling can

498
00:26:14,119 --> 00:26:16,639
Speaker 4: make it much harder to breathe, which is what doctor

499
00:26:16,680 --> 00:26:20,240
Speaker 4: Colone is talking about. Okay, back to his answer.

500
00:26:20,600 --> 00:26:22,880
Speaker 3: If someone's mouth breathing, it could be that they have

501
00:26:23,320 --> 00:26:26,760
Speaker 3: chronic congestion, and maybe we need to get the congestion

502
00:26:26,880 --> 00:26:31,800
Speaker 3: taken care of, whether it's medical therapy or anti inflammatory diets.

503
00:26:32,040 --> 00:26:36,080
Speaker 3: I do have some patients that their mouth opens when

504
00:26:36,119 --> 00:26:39,879
Speaker 3: they have the seapap on and those patients. I do

505
00:26:40,480 --> 00:26:43,640
Speaker 3: use the mouth tape with the seapap so that they

506
00:26:43,680 --> 00:26:47,639
Speaker 3: have less dry mouth in the morning. And the SEAPAP

507
00:26:47,760 --> 00:26:50,560
Speaker 3: is pressure that opens up their airway and they are

508
00:26:50,680 --> 00:26:55,400
Speaker 3: able to breathe with that pressure. But mouth taping alone

509
00:26:55,520 --> 00:26:59,720
Speaker 3: as monotherapy doesn't really have any benefits.

510
00:26:59,200 --> 00:27:03,679
Speaker 4: That I'm SEAPAP, as doctor Colone just mentioned, stands for

511
00:27:03,840 --> 00:27:08,080
Speaker 4: continuous positive airway pressure. You've probably heard of it, especially

512
00:27:08,160 --> 00:27:10,639
Speaker 4: if you've ever lived with someone who snores lake a

513
00:27:10,680 --> 00:27:13,439
Speaker 4: freight train if it's new to you. A SEAPAP machine

514
00:27:13,520 --> 00:27:16,920
Speaker 4: is basically a mask and a tube setup that gently

515
00:27:17,000 --> 00:27:20,159
Speaker 4: pushes air through your nose or mouth to keep your

516
00:27:20,200 --> 00:27:23,720
Speaker 4: airway open while you're sleeping. It's most commonly used for

517
00:27:23,760 --> 00:27:27,840
Speaker 4: a condition called obstructive sleep apnea, where breathing can actually

518
00:27:27,880 --> 00:27:30,439
Speaker 4: start and stop throughout the night. And yeah, as you

519
00:27:30,440 --> 00:27:33,359
Speaker 4: can imagine, that leads to some pretty poor sleep. So

520
00:27:33,480 --> 00:27:36,080
Speaker 4: if this is something that you're dealing with, it's definitely

521
00:27:36,160 --> 00:27:40,320
Speaker 4: worth getting medical support. If you can't breathe, you're probably

522
00:27:40,359 --> 00:27:43,200
Speaker 4: not going to be sleeping very well, which is interesting.

523
00:27:43,240 --> 00:27:45,840
Speaker 4: Almost everyone I talked to mentioned some form of breath

524
00:27:45,840 --> 00:27:48,760
Speaker 4: work or meditation to help them fall asleep or improve

525
00:27:48,800 --> 00:27:52,000
Speaker 4: sleep quality. For example, here's what Lucy had to say.

526
00:27:52,640 --> 00:27:55,199
Speaker 2: What I've found is more useful to me than just

527
00:27:55,240 --> 00:27:59,600
Speaker 2: sitting in silence is to do ten minutes of a

528
00:27:59,600 --> 00:28:01,760
Speaker 2: specific breath work exercise.

529
00:28:01,960 --> 00:28:04,399
Speaker 6: And when I do that, I feel.

530
00:28:04,160 --> 00:28:05,720
Speaker 2: As if I'm a different person at the end of

531
00:28:05,760 --> 00:28:08,119
Speaker 2: the ten minutes, and I just like feel tension gone

532
00:28:08,160 --> 00:28:10,600
Speaker 2: from my body, and then that contributes to a way

533
00:28:10,600 --> 00:28:11,320
Speaker 2: better night's sleep.

534
00:28:11,920 --> 00:28:14,320
Speaker 4: Catherine also believes in the power of breath work.

535
00:28:14,720 --> 00:28:16,840
Speaker 1: Even if you did something as simple as laying in

536
00:28:16,880 --> 00:28:19,840
Speaker 1: bed and scan through your body temples to toes a

537
00:28:19,840 --> 00:28:22,840
Speaker 1: couple times, take a few deep breaths, you're just speaking

538
00:28:22,880 --> 00:28:26,040
Speaker 1: the language of your body and showing it. Hey, danger

539
00:28:26,080 --> 00:28:28,880
Speaker 1: has passed. We don't need to be vigilant. It's time

540
00:28:29,080 --> 00:28:32,199
Speaker 1: for rest and digest. I always walk people through a

541
00:28:32,200 --> 00:28:34,720
Speaker 1: couple of deep breath Do that for two minutes. Turn

542
00:28:34,760 --> 00:28:35,320
Speaker 1: your story on.

543
00:28:35,680 --> 00:28:37,840
Speaker 5: I bet you I'll get you to go to sleep.

544
00:28:39,600 --> 00:28:42,880
Speaker 4: Even doctor Colonne agrees that breath work and meditation help

545
00:28:42,960 --> 00:28:43,479
Speaker 4: with sleep.

546
00:28:44,200 --> 00:28:47,120
Speaker 3: I actually want to make a plug. Okay, this is

547
00:28:47,200 --> 00:28:51,360
Speaker 3: the power of meditation, and I do either an awareness

548
00:28:51,360 --> 00:28:56,480
Speaker 3: of breath meditation or a body scan meditation. And that's

549
00:28:56,520 --> 00:28:59,760
Speaker 3: the power of meditation that it can put your body

550
00:28:59,840 --> 00:29:04,200
Speaker 3: in that same quiescent state. So even if I'm in sleep,

551
00:29:04,280 --> 00:29:06,480
Speaker 3: you still get R and R, you still get rest

552
00:29:06,880 --> 00:29:07,680
Speaker 3: and restoration.

553
00:29:08,280 --> 00:29:11,040
Speaker 4: Doctor Cologne. Why is it eight hours of sleep? Why

554
00:29:11,080 --> 00:29:13,440
Speaker 4: is that the gold standard? Is that a number that

555
00:29:13,480 --> 00:29:15,120
Speaker 4: we should all be shooting for.

556
00:29:15,640 --> 00:29:20,320
Speaker 3: Well, everybody's different, and eight hours is what you shoot for.

557
00:29:20,680 --> 00:29:25,880
Speaker 3: But one thing that before I talk about sleep timing, okay,

558
00:29:26,600 --> 00:29:31,800
Speaker 3: I need to emphasize that sleep is probably equally as

559
00:29:32,040 --> 00:29:40,040
Speaker 3: important as it is also overemphasized. And what overemphasized. I

560
00:29:40,240 --> 00:29:45,280
Speaker 3: really have a lot of people that have difficulties sleeping

561
00:29:45,280 --> 00:29:48,880
Speaker 3: because something's bothering them. And what's bothering them is that

562
00:29:48,920 --> 00:29:52,040
Speaker 3: they're not asleep. I can't tell people don't worry about sleep,

563
00:29:52,040 --> 00:29:54,520
Speaker 3: but I have to tell everyone the opposite. The more

564
00:29:54,560 --> 00:29:56,600
Speaker 3: that you worry about it, the less of it that

565
00:29:56,600 --> 00:29:58,640
Speaker 3: that you're going to get. More than just saying the

566
00:29:58,680 --> 00:30:04,120
Speaker 3: word eight like things that are easy to remember, and

567
00:30:04,280 --> 00:30:08,120
Speaker 3: I see all ages from pediatric to geriatric. A twelve

568
00:30:08,200 --> 00:30:13,120
Speaker 3: month old should get eleven plus one eleven hours of

569
00:30:13,160 --> 00:30:17,400
Speaker 3: sleep plus one nap. A ten year old should be

570
00:30:17,440 --> 00:30:21,560
Speaker 3: getting about ten hours of sleep. A ninth grader through

571
00:30:21,640 --> 00:30:25,200
Speaker 3: high school should be getting about nine hours. Adults working

572
00:30:25,240 --> 00:30:29,240
Speaker 3: eight hour days should be getting about eight hours. Elderly

573
00:30:29,280 --> 00:30:33,120
Speaker 3: into your seventies should be getting about seven hours of sleep.

574
00:30:33,440 --> 00:30:38,360
Speaker 3: All of this is plus or minus one hour. So

575
00:30:39,240 --> 00:30:44,000
Speaker 3: in my typical adult population, I don't always emphasize that

576
00:30:44,720 --> 00:30:50,560
Speaker 3: eight hour seven hours is more than adequate for majority

577
00:30:50,600 --> 00:30:55,960
Speaker 3: of adults. Some may need that eighth hour. The other

578
00:30:56,080 --> 00:31:01,200
Speaker 3: thing that's really really interesting, okay, is if you take

579
00:31:01,240 --> 00:31:06,000
Speaker 3: a look at people who have short sleep time chronically

580
00:31:06,080 --> 00:31:09,960
Speaker 3: sleeping five hours or less, and you take a look

581
00:31:09,960 --> 00:31:12,440
Speaker 3: at people who have long sleep time, they're getting twelve

582
00:31:12,480 --> 00:31:16,200
Speaker 3: hours of sleep or more. The long sleep time actually

583
00:31:16,320 --> 00:31:21,320
Speaker 3: has a higher mortality and they're actually dying twice more

584
00:31:21,880 --> 00:31:26,200
Speaker 3: than the short sleep time is. So more sleep is

585
00:31:26,240 --> 00:31:31,120
Speaker 3: not always necessarily better. The quality of the sleep is

586
00:31:31,160 --> 00:31:34,240
Speaker 3: more important than the quantity number.

587
00:31:34,800 --> 00:31:36,840
Speaker 4: Okay, I'd love to get your take on a bunch

588
00:31:36,840 --> 00:31:39,959
Speaker 4: of different health claims around sleep trends now, so we

589
00:31:40,000 --> 00:31:41,920
Speaker 4: can go through these pretty quickly. Think of it as

590
00:31:41,960 --> 00:31:45,360
Speaker 4: a health versus hype rapid fire around. So first one,

591
00:31:45,440 --> 00:31:48,320
Speaker 4: let's put a bow on mouth taping health or hype

592
00:31:48,880 --> 00:31:53,040
Speaker 4: hype melatonin, health or hype, a bit of both.

593
00:31:53,400 --> 00:31:57,080
Speaker 3: You know, melotona it's safe, it's effective, it's not habit forming.

594
00:31:57,520 --> 00:31:59,760
Speaker 3: But if you're having a racing mind, then you're not

595
00:31:59,760 --> 00:32:03,920
Speaker 3: a dressing the racing mind. You know, you're not addressing

596
00:32:03,920 --> 00:32:05,120
Speaker 3: the underlying issue.

597
00:32:05,320 --> 00:32:09,560
Speaker 4: The sleepy girl mocktail a magnesium cocktail before bed which

598
00:32:09,640 --> 00:32:14,240
Speaker 4: contains cherry juice, magnesium powder, and sparkling water. Health or hype.

599
00:32:14,480 --> 00:32:17,200
Speaker 3: It's fine, it's health in the right person. You know,

600
00:32:17,520 --> 00:32:23,320
Speaker 3: magnesium can't help reduce anxiety, and magnesium also can reduce

601
00:32:23,360 --> 00:32:28,760
Speaker 3: symptoms of restless legs. But if you're taking a bunch

602
00:32:28,800 --> 00:32:31,720
Speaker 3: of magnesium because you're having late caffeine, you're not You're

603
00:32:31,720 --> 00:32:33,400
Speaker 3: not getting to the underlying root cause.

604
00:32:33,880 --> 00:32:36,520
Speaker 4: Okay. Blue light panic staring at a device or computer

605
00:32:36,600 --> 00:32:38,200
Speaker 4: before bed, health or hype.

606
00:32:38,760 --> 00:32:43,360
Speaker 3: Avoiding blue light before sleep is healthful, So that that's that's.

607
00:32:43,160 --> 00:32:46,400
Speaker 4: Health, okay, But being overly worried about it might be.

608
00:32:47,120 --> 00:32:50,280
Speaker 3: Yeah, I mean being overly worried about anything. Can you

609
00:32:50,320 --> 00:32:51,680
Speaker 3: know affect you?

610
00:32:52,800 --> 00:32:56,479
Speaker 4: This one's important to me. I think sleep divorce, sleeping

611
00:32:56,520 --> 00:32:58,920
Speaker 4: in separate rooms from your partner. Is this health or hype?

612
00:32:59,320 --> 00:33:03,680
Speaker 3: It's individual? It really is if the sleep divorce is

613
00:33:03,720 --> 00:33:07,960
Speaker 3: because there's untreated snoring and sleep apnea, you know, that's

614
00:33:08,040 --> 00:33:09,200
Speaker 3: that's that's not healthy.

615
00:33:09,680 --> 00:33:12,880
Speaker 4: Hypothetically speaking, if one of your people sleeping in a

616
00:33:12,880 --> 00:33:15,760
Speaker 4: bed it starfishes and hits everybody else in the face,

617
00:33:16,240 --> 00:33:17,440
Speaker 4: that would maybe be okay.

618
00:33:17,600 --> 00:33:21,200
Speaker 3: But you know, patients tell me that you know, they

619
00:33:21,280 --> 00:33:25,560
Speaker 3: have their their sleep divorce with conjugal visits. That's that's fine.

620
00:33:27,160 --> 00:33:27,640
Speaker 6: So okay.

621
00:33:27,680 --> 00:33:30,960
Speaker 4: The Scandinavian sleep method, which if you're not aware, I wasn't,

622
00:33:31,000 --> 00:33:34,720
Speaker 4: but is separate blankets while sleeping. Is that health or hype?

623
00:33:34,760 --> 00:33:37,560
Speaker 3: That's that's fine. That all depends on the individual, you know,

624
00:33:37,680 --> 00:33:41,160
Speaker 3: I mean, do you get less cuddling, less oxytocin being

625
00:33:41,200 --> 00:33:42,720
Speaker 3: released by by the touch?

626
00:33:44,040 --> 00:33:47,000
Speaker 4: What about sleeping nude versus sleeping with clothing? Is there

627
00:33:47,040 --> 00:33:48,520
Speaker 4: health or hype advice behind?

628
00:33:48,560 --> 00:33:53,719
Speaker 3: That has to be individualized. One thing is temperature. Okay,

629
00:33:53,760 --> 00:34:00,400
Speaker 3: so ideal temperature and studies is around sixty nine sixty

630
00:34:00,440 --> 00:34:04,480
Speaker 3: eight degrees, But that has to be individualized to both

631
00:34:04,880 --> 00:34:08,200
Speaker 3: the patient and the family. My wife will not do it.

632
00:34:08,239 --> 00:34:11,279
Speaker 3: We have thermostat wars at our house. She likes it

633
00:34:11,320 --> 00:34:12,200
Speaker 3: at seventy four.

634
00:34:12,800 --> 00:34:16,920
Speaker 4: I'd like it at seventy What about bedtime stories? Is

635
00:34:16,960 --> 00:34:18,600
Speaker 4: that helpful health hype?

636
00:34:18,880 --> 00:34:21,000
Speaker 3: If it's calming, Yeah, that's fine.

637
00:34:23,600 --> 00:34:27,640
Speaker 5: Now I'm going to tell you a bedtime story. It's

638
00:34:27,680 --> 00:34:31,919
Speaker 5: a soft, simple place to rest your mind, a way

639
00:34:31,960 --> 00:34:33,360
Speaker 5: to keep you from wandering.

640
00:34:34,880 --> 00:34:37,440
Speaker 4: If you had to put sleep trends on a health

641
00:34:37,520 --> 00:34:41,359
Speaker 4: versus hype scale, it really depends on the trend and

642
00:34:41,520 --> 00:34:44,680
Speaker 4: the person. A few things do stand out, though. Sleep

643
00:34:44,760 --> 00:34:48,360
Speaker 4: quality matters just as much, if not more, as how

644
00:34:48,480 --> 00:34:52,720
Speaker 4: long you sleep for, and tools like melatonin or calming

645
00:34:52,760 --> 00:34:57,000
Speaker 4: bedtime routines they can't help for the right person. Other

646
00:34:57,120 --> 00:35:01,080
Speaker 4: trends may be less convincing. Mouth taping is a tough cell,

647
00:35:01,200 --> 00:35:06,320
Speaker 4: and sleep trackers can sometimes create more stress than they solve. Overall,

648
00:35:06,360 --> 00:35:09,600
Speaker 4: though most of these trends do lean more toward health

649
00:35:09,640 --> 00:35:11,960
Speaker 4: than hype. At the end of the day, it's really

650
00:35:12,000 --> 00:35:15,760
Speaker 4: about finding what helps your body and mind settle into

651
00:35:15,880 --> 00:35:20,799
Speaker 4: a deep, RESTful sleep, whether that's supplements, breath work, or

652
00:35:20,840 --> 00:35:23,719
Speaker 4: just a few minutes of quiet away from screens and

653
00:35:23,760 --> 00:35:27,480
Speaker 4: bright lights and the stress of your day. Sleep trends

654
00:35:27,520 --> 00:35:30,760
Speaker 4: are not a one size fits all solution, which means

655
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Speaker 4: you should have a conversation with your physician. Let me

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Speaker 4: know in the comments what works for you. And thanks

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Speaker 4: again to doctor Cologne for walking us through what healthy

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Speaker 4: sleep really looks like. And thanks to Lucy and Catherine

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Speaker 4: for sharing their stories and experiences with us. We got

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Speaker 4: to the bottom of yet another trend, but there are

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Speaker 4: many more to come. In this next episode, we're going

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Speaker 4: to explore the very popular supplement creatine and all of

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Speaker 4: the online claims surrounding the benefits of taking it. Hit

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Speaker 4: subscribe if you haven't already. For more information on all

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Speaker 4: of the topics we're covering, visit AMA Health versus Hype

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00:36:04,160 --> 00:36:08,480
Speaker 4: dot org. That's AMA Health vs. Hype dot Org.

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Speaker 5: Sweet Dreams.

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Speaker 4: Health Versus Hype is a production of Ruby Studio from

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Speaker 4: iHeartMedia and the American Medical Association. I'm Trace Dominguez. Our

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00:36:20,120 --> 00:36:24,120
Speaker 4: producers are Matt Stillo and Pamela Lawrence. Michael Depo Wilson

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00:36:24,200 --> 00:36:27,400
Speaker 4: is our writer. The show is engineered and features original

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00:36:27,480 --> 00:36:30,920
Speaker 4: music by Matthew Ernest Filler. Health Versus Hype is intended

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Speaker 4: for educational and informational purposes only and does not constitute

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Speaker 4: medical advice, diagnosis, or treatment. Always seek the advice of

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Speaker 4: your physician with any questions. You may have regarding a

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Speaker 4: medical condition,