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Speaker 1: Emma Merritt is a sleep expert and ambassador for Emma Mattresses,

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Speaker 1: which is a coincidence she's joining us now, Hello, Emma,

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Speaker 1: Him morning Emma.

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Speaker 2: How does one become a sleep expert?

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Speaker 3: To be honest, it really depends. I'm working with a

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Speaker 3: team of neuroscientists, psychologists. I myself studied things like child developments,

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Speaker 3: so psychology basically in university, and gradually you end up

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Speaker 3: becoming a little bit more interested in sleep because you

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Speaker 3: know it's something that everybody does. Obviously we spend about

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Speaker 3: a third of our lives sleeping, but actually we don't

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Speaker 3: know that much about it. So I have always been

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Speaker 3: intrigued by the things that we kind of take for

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Speaker 3: granted that are going on in the human mind. And

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Speaker 3: then when I started working at EMMA, I got to

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Speaker 3: start studying in a more professional capacity.

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Speaker 4: Oh right, And there is the truth that we're missing

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Speaker 4: out one hundreds of hours a sleep of sleep agyear

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Speaker 4: and can you catch up? Is that possible?

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Speaker 3: Unfortunately, yes, it is true. So research that i'mma commissioned

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Speaker 3: on this topic in Austria in particular, found that the

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Speaker 3: average Aussie gets only six point four hours of sleep

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Speaker 3: per night that's quite a far cry from the seven

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Speaker 3: to nine hours that we generally recommend. As far as

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Speaker 3: catching up a little bit controversial. Some studies say that yes,

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Speaker 3: you can, to an extent make up for lost sleep buy,

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Speaker 3: for example, sleeping a little bit longer. But of course,

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Speaker 3: if you, for example, sleep six hours one night, if

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Speaker 3: you have a little bit more time to catch some

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Speaker 3: sees the next day, odds are that you're not going

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Speaker 3: to be sleeping twice the amount that you normally would, right,

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Speaker 3: so you're still not going to be getting, you know,

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Speaker 3: all of the sleep that you necessarily needed. However, you

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Speaker 3: can catch up a little bit as far as for example,

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Speaker 3: there's something called rem rebound where if you miss out

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Speaker 3: on some rem in one night, when you have the opportunity,

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Speaker 3: your body automatically tries to make up for it by

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Speaker 3: increasing the amount of REM that you experience. So always

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Speaker 3: better to at least try to make up for it.

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Speaker 3: Then you just remain eternally sleep deprived. It's not as

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Speaker 3: good at getting a consistent seventy nine hours each night. Yeah,

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Speaker 3: but it's something.

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Speaker 1: Because I guess, I mean, I do I catch up

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Speaker 1: on a Saturday morning. Obviously we get up pretty early.

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Speaker 1: But you know that doesn't help me on Friday morning

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Speaker 1: after I didn't have much sleep on Fay. That's it

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Speaker 1: exactly how important is good sleep to a good work day.

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Speaker 3: It's so important. So one thing that we found in

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Speaker 3: our recent commissioning for Australia was actually the about two

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Speaker 3: and five younger Australians call in six work due to

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Speaker 3: lack of sleep. That's an obvious issue as far as

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Speaker 3: performance goes. You're not at work, you're not performing, you're

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Speaker 3: not catching up on the tasks you have to do.

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Speaker 3: But good place is also extremely important for for example,

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Speaker 3: making good decisions for emotional well being and control. Obviously,

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Speaker 3: it also impacts your immune system. Your problem solving skills

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Speaker 3: and your cognitive function are improved by sleep. One of

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Speaker 3: my favorite studies they had participants come in and try

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Speaker 3: to solve some problems, and they had a control group

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Speaker 3: that took a break stayed awake. Another experimental group that

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Speaker 3: went home, went to sleep, plup d eight hours and then

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Speaker 3: came back and did the same problem. It happens the

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Speaker 3: problem solving group solved eighty percent more problems after they

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Speaker 3: had a good night's sleep compared to the control group

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Speaker 3: who didn't sleep.

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Speaker 4: Ah, interesting, What about the merits of a yes, cesto,

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Speaker 4: I have a sleep during the die between thirty minutes

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Speaker 4: and an hour each day. Is that meant to be

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Speaker 4: healthy or is it bad?

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Speaker 3: It's definitely good for you. So our general recommendation right

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Speaker 3: off the bat as far as napping goes, is, if

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Speaker 3: you have trouble falling asleep at night, skip the nap

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Speaker 3: because that means that you are not tired enough when

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Speaker 3: you're going to bed. As far as your napping habits,

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Speaker 3: I would say maybe try to cut it a little

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Speaker 3: bit shorter, to like twenty minutes a day. And the

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Speaker 3: reason I say that is because typically a twenty minut

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Speaker 3: or shorter nap you enter into a stage of sleep

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Speaker 3: called light sleep, and light sleep is super good for

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Speaker 3: things like learning, for motor control and things like that.

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Speaker 3: It's also a lot easier to wake up from. After

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Speaker 3: about twenty minutes, then you enter into the stage of

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Speaker 3: sleep called deep sleep, and as the name implies, you

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Speaker 3: are sleeping more deeply, but it also means that it's

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Speaker 3: harder to wake up from. So if you are woken

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Speaker 3: up from a nap in the stage of deep sleep,

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Speaker 3: then you're going to experience something called sleep inertia, and

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Speaker 3: that's a cognitive phenomenon where basically you feel sluggish, you know,

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Speaker 3: like the means of people who wake up from a

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Speaker 3: nap and you're like, where am I? What year is it?

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Speaker 3: What's going on? Yeah, those people are probably waking up

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Speaker 3: from deep sleep. They're experiencing sleep inertia, and it typically

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Speaker 3: lasts between thirty and forty five minutes. So if you

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Speaker 3: want to be cognitively at your best right after waking

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Speaker 3: up from a n app, keep it maybe closer to

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Speaker 3: twenty minutes.

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Speaker 1: Or Emma, what do you think is the number one

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Speaker 1: thing that affects people's sleep?

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Speaker 2: Is it stress? Stress?

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Speaker 3: For sure? Nowadays especially, I think the vast majority of

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Speaker 3: people that I talk to who have problems with their

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Speaker 3: sleep about some form of stress, either family or work

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Speaker 3: or just general anxiety. I mean, we all know the

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Speaker 3: past three years in particular have been have done with

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Speaker 3: quite a number on our mental health, and so people

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Speaker 3: need more than ever now to focus on mindfulness techniques,

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Speaker 3: on finding ways to wind down and figure out what

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Speaker 3: feels good for them in the evening, to relax and

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Speaker 3: kind of turn off that nagging voice in the back

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Speaker 3: of their head about tasks unfinished or things that they

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Speaker 3: want to do tomorrow.

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Speaker 4: Okay, what about broad strains just before bedtime? I've been

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Speaker 4: told that many a time. Don look at your phone.

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Speaker 3: Yeah, the bright screens can definitely have an impact. Blue light,

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Speaker 3: for example, may impact your body's response to produce melatonin,

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Speaker 3: which is an important neurotransmitter for promoting sleeps. Essentially, the

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Speaker 3: other thing that is less talked about on your phone

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Speaker 3: as well is actually what you're looking at. So nowadays

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Speaker 3: we have our blue light filters. Everybody's like, oh, well,

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Speaker 3: I've turned on my night moode on my phone so

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Speaker 3: that means I can use it right up until I

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Speaker 3: close my eyes and go to bed. Right. The thing

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Speaker 3: is the things that you are typically viewing on your phone,

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Speaker 3: social media, your text messages, god forbid, your work emails

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Speaker 3: are also not necessarily going to help you relax, calm down,

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Speaker 3: stop thinking about the day, et cetera. I mean, social

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Speaker 3: media in particular is designed to be addictive. It's designed

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Speaker 3: to make you want to keep scrolling, to keep watching

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Speaker 3: the next video of a cat jumping into a pool

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Speaker 3: or a parrot doing a dance. Those are really good

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Speaker 3: and stimulating, but that's exactly the opposite of what you

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Speaker 3: want when you're trying to.

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Speaker 2: Fall, especially when that happened in the side video, Emma.

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Speaker 1: Obviously, apart from screens, and I've always thought that you

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Speaker 1: shouldn't eat just before bed. What are some what are

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Speaker 1: your top tips for getting a good night sleep?

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Speaker 3: The number one tip I would give is a consistent schedule.

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Speaker 3: It's a little bit tricky for people to actually stick

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Speaker 3: to because of course we like to have a line

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Speaker 3: on the weekend. As far as you can. Trying to

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Speaker 3: go to bed at the same time plus your mindus

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Speaker 3: an hour and get up at the same time each

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Speaker 3: day is really really good way to help your body

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Speaker 3: get into a rhythm, for your brain to know when

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Speaker 3: it should start preparing sleep processes and when it should

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Speaker 3: start reducing the activity of you. Wake promoting areas super important.

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Speaker 3: Hard to implement, but if you can, you're golden.

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Speaker 4: It's funny you mentioned about the cat videos, because they

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Speaker 4: know not I call myself looking at a cat video

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Speaker 4: while the cat was climbing on me and it was

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Speaker 4: just I'm as well just been living in.

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Speaker 3: Not watching it.

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Speaker 2: Cat videos is what the internet is for.

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Speaker 3: Thanks, Lay, all right, I really didn't agree with.

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Speaker 1: That very valuable advice. Thank you so much for joining us.

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Speaker 3: Yeah, thank you both so much.

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Speaker 2: By