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Speaker 1: My Heart podcasts here, more Gold one on one point

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Speaker 1: seven podcasts.

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Speaker 2: Playlists and listen live on the free iHeart app es

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Speaker 2: and Amanda jam Nation.

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Speaker 1: Well, after twenty years of our alarms going off at

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Speaker 1: an ungodly hour, Brendan, yours is three twenty five minus

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Speaker 1: four am. Things are about to change dramatically next year.

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Speaker 1: We're going to have to get used to a whole

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Speaker 1: new sleep routine. What damage has been done to our

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Speaker 1: bodies over the last twenty years. Well, we thought we'd

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Speaker 1: go to the best of the best to get some

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Speaker 1: sound advice, the world renowned sleep specialist all the way

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Speaker 1: from California, doctor Michael Bruce. Hello, Michael, how are you?

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Speaker 3: I am wonderful Amanda, how are you? First of all,

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Speaker 3: why do you wake? Why do you get an extra

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Speaker 3: twenty minutes of sleep? And Jonesy doesn't? What is he

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Speaker 3: doing that extra time? I wonder I.

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Speaker 1: Wondered the same.

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Speaker 2: Coming here and open up the shop, I put up

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Speaker 2: the shutters, I put the fruit out on the streets.

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Speaker 1: I come in Michael, and it looks to me like

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Speaker 1: he's been watching old episodes of The Love Boat on

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Speaker 1: the camp.

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Speaker 3: Surprise me at all, wouldn't surprise me.

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Speaker 1: At a research Well, the fact that we have been

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Speaker 1: doing these hours for so long, has that done any

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Speaker 1: any damage to us? The fact that we've had that

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Speaker 1: unusual schedule.

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Speaker 3: So it's a great question, and so I want to

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Speaker 3: start off by saying probably not. So here's the good news.

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Speaker 3: Is when we look at people who are shift workers,

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Speaker 3: and let's be fair, you guys are shift workers. Right,

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Speaker 3: you get up at three o'clock, four o'clock in the morning,

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Speaker 3: You're at work by what time, twenty or thirty five o'clock.

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Speaker 1: I'm here, fatheryclock.

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Speaker 3: Five o'clock, right, And so that makes you an early

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Speaker 3: bird or kind of a shift worker. It would be

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Speaker 3: much worse if, for example, you had to work throughout

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Speaker 3: the night time. So at least you're getting towards the

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Speaker 3: beginning of the morning time. So that's first of all,

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Speaker 3: number one. Number two, it's it's going to take some time.

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Speaker 3: This is not going to be a boom overnight. Everything's

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Speaker 3: going to feel better and I'm going to be able

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Speaker 3: to kind of rock and roll because your body has

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Speaker 3: gotten so used to waking up at that particular time.

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Speaker 3: And so a shift like this, I would argue, is

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Speaker 3: probably going to take your body somewhere between a week

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Speaker 3: to a week and a half, maybe two weeks to

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Speaker 3: completely adjust and get kind of back onto your normal

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Speaker 3: quote normal schedule. Now, there's a couple things that you

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Speaker 3: can do to help that out or speed that up.

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Speaker 3: Number One, when you start waking up at a halfway

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Speaker 3: decent time, make sure you get sunlight within fifteen or

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Speaker 3: thirty minutes of you waking up, because sunlight turns off

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Speaker 3: the melotone and faucet in your brain and helps you

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Speaker 3: relieve any of that brain fog you're used to waking

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Speaker 3: up when it's pitch black at night these days, And

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Speaker 3: so all I want you to do is do me

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Speaker 3: a favor and wake up. Let's say it's at six

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Speaker 3: thirty six forty five, walk outside and take your breakfast

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Speaker 3: outside or take your morning coffee outside. Once you're able

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Speaker 3: to do that into the new schedule, I think that

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Speaker 3: will be super duper helpful. Number One, Sunshine helps get

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Speaker 3: rid of that melotonein Number two, fifteen minutes of it

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Speaker 3: makes vitamin D in your body by them, and D

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Speaker 3: turns out to be a circadian pacemaker. So this is

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Speaker 3: another thing that will help your body's rhythm kind of

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Speaker 3: click back in. But the biggest, biggest thing is you've

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Speaker 3: got to pick one wake up time and stick to

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Speaker 3: it seven days a week. Consistency is super duper important

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Speaker 3: for the two of you.

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Speaker 1: And is that for everybody in everyone's lives or just

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Speaker 1: when you're shifting your rhythms like this?

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Speaker 3: So great question. So first of all, generally speaking, it

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Speaker 3: is for everybody, but it's specifically important for the two

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Speaker 3: of you because when you're making this shift, you're basically

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Speaker 3: going to have to rewrite the code in your brain

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Speaker 3: for your body, and you have to do it over

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Speaker 3: and over and over until your body gets it. Your

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Speaker 3: body has to do something for approximately twenty eight days

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Speaker 3: for your circadian rhythm to reset. So by having that

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Speaker 3: chosen wake up time, let's say, for example, you chose

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Speaker 3: I don't know, six forty five seven o'clock in the morning,

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Speaker 3: maybe even not that maybe even not that early. But

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Speaker 3: if you did do that early, then get up including

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Speaker 3: the weekends. That's the killer. I know it's not fun,

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Speaker 3: but if you can, what happens is it turns out

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Speaker 3: that your melotone in at night is directly affected by

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Speaker 3: what time you wake up in the morning. So to

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Speaker 3: be clear, if you wake up in the morning at

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Speaker 3: a variable time, then your melotone in at night becomes variable.

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Speaker 3: But if you wake up at a consistent time, then

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Speaker 3: your melotone in at night becomes consistent. Some of you

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Speaker 3: look like you got a question.

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Speaker 2: Yeah, no, I've what's your guide to hack for going

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Speaker 2: to sleep? I've heard all these things about you can't

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Speaker 2: to twenty and then you cape canting to twenty all

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Speaker 2: these things.

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Speaker 3: No, So number one, go to bed when you're tired.

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Speaker 3: A lot of people have a tendency to go to

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Speaker 3: bed too early and think, oh, I need to get

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Speaker 3: my eight hours. I want to be super clear. Eight

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Speaker 3: hours is a myth, especially for you guys. It's just

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Speaker 3: not something that you're probably going to be able to

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Speaker 3: get on the regular. Don't give yourself a hard time

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Speaker 3: about it. If you can, in the future start getting

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Speaker 3: more sleep because you've been kind of sleep deprived for

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Speaker 3: so long, I would say, absolutely do that. The biggest

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Speaker 3: hack that I can tell you is number one consistency.

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Speaker 3: Number two is in terms of falling asleep. My favorite

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Speaker 3: thing to help lower your heart rate and get you

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Speaker 3: relaxed is something called four seven eight breathing I can

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Speaker 3: teach you to you right now. I'll take you two seconds.

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Speaker 3: Are you ready? So you slowly breathe in through your

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Speaker 3: nose for a count of four. Your eyes are closed

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Speaker 3: and you're imagining the number. So you imagine a four,

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Speaker 3: then a three, then a two, then a one. Then

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Speaker 3: you hold for seven and you imagine that number seven six, five, four,

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Speaker 3: three two one. That's a hole. Then you push out

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Speaker 3: for a count of eight. Now that's a harder one

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Speaker 3: to do, right, and so you push out again thinking

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Speaker 3: about the count of eight. You do this for about

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Speaker 3: ten or fifteen cycles, and what it ends up doing

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Speaker 3: is it lowers your heart rate, which allows for you

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Speaker 3: to enter into the state of sleep. You can't enter

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Speaker 3: into sleep with the heart rate above sixty, so anything

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Speaker 3: you can to lower your heart rate is going to

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Speaker 3: be beneficial. This breathing technique in particular works great, but

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Speaker 3: if it's too complicated for some of the listeners, they

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Speaker 3: can do something called box breathing, which is just breathe

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Speaker 3: in for account of four, hold for account of four,

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Speaker 3: breathe out for account of four, hold for account of four. Right,

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Speaker 3: it kind of makes like a little box like that.

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Speaker 3: I find those to be some of the best things

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Speaker 3: to do in order to help people fall asleep fairly quickly. Then,

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Speaker 3: of course there's always alcohol, right, So let's talk about

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Speaker 3: that for half a second, right, So should you drink

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Speaker 3: yourself to sleep? The answer is categorically no, and there's

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Speaker 3: a bunch of reasons why. However, I know I'm giving

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Speaker 3: you some bad news. But you can still have one drink.

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Speaker 3: You can still have a glass of wine with dinner.

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Speaker 3: I don't have a problem with that as long as

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Speaker 3: it's far enough away from lights out about three hours.

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Speaker 3: So if you stop drinking about three hours before lights out,

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Speaker 3: limit yourself to one to two drinks, I think you're

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Speaker 3: going to be okay. That can make you sleepy. The

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Speaker 3: other big thing, Jonesy that I think people don't really

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Speaker 3: think about, is you got to move your body a

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Speaker 3: lot during the daytime for it to get tired enough

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Speaker 3: to sleep. Right. So people who sit around all day

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Speaker 3: and they just don't know anything, it's really hard for

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Speaker 3: them to sleep. I know you guys have a tendency

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Speaker 3: while on the radio, but when you're off the radio,

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Speaker 3: I know you're both active. Activity is the thing that

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Speaker 3: absolutely helps you. And so one of the things I

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Speaker 3: want to recommend after next week, when you have all

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Speaker 3: this extra time on your hands and you're doing all

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Speaker 3: this new stuff, wake up at the same time every day.

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Speaker 3: Go outside and get sunshine in the morning. But do

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Speaker 3: yourself a favor and be active. See if you can

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Speaker 3: get somewhere between thirty and forty five minutes of activity

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Speaker 3: every day, that will absolutely help you fall asleep in

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Speaker 3: there you go.

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Speaker 1: Wow, you are a gun this, thank you?

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Speaker 2: And what about sex? Does that help?

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Speaker 3: Yeah? Does what help? Sex? Absolutely? It does. But it's

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Speaker 3: interesting because when you have sex turns out to be

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Speaker 3: more important. So it turns out that most people, so

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Speaker 3: we did a survey looking at this in particular, it

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Speaker 3: turns out most people have between ten thirty and eleven

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Speaker 3: thirty at night. You want your hormone profile to be

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Speaker 3: a very particular way. If you're gonna have sex. You

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Speaker 3: want estrogen, progesterone, testosterone, cortisol, an, adrenaline to be high, right,

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Speaker 3: and you want melotonein the sleep hormone to be love.

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Speaker 3: Most people have sex between ten thirty and eleven thirty

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Speaker 3: at night. What do you think their hormone levels look like?

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Speaker 3: The opposite? Right, melotonin is high and all those things

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Speaker 3: that you need are low. So that's hint number one

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Speaker 3: as to when is the best time for sex. But

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Speaker 3: hint number two is if you happen to be having

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Speaker 3: sex with somebody who was born biologically male, what do

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Speaker 3: most men wake up with in the morning? An election.

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Speaker 3: If that's not mother nature telling you when to use

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Speaker 3: that damn thing, I don't know what is. So I

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Speaker 3: recommend morning sex. Throw it, get some toothpaste, you know,

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Speaker 3: wash your mouth out, and hop back in bed. You'll

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Speaker 3: be surprised. When we surveyed people afterwards, they said their

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Speaker 3: connection was better, and men said that their actual erectile

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Speaker 3: function was better.

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Speaker 2: So my my wife, my my wife loves morning sex.

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Speaker 2: I'm not here.

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Speaker 1: That Jesus with a tube of two.

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Speaker 2: Doctor Michael Priests, this has been great.

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Speaker 3: I could talk to you all day.

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Speaker 2: Thank you for joining us.

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Speaker 1: This has been brilliant.

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Speaker 3: Thank you always a pleasure. If people want to learn more,

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Speaker 3: swing on over to sleep doctor dot com.

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Speaker 2: There it is. Thank you very much,