WEBVTT 1 00:00:00.240 --> 00:00:03.439 Hi, Hi, It's twenty twenty two, me again letting you 2 00:00:03.480 --> 00:00:07.080 know this is an encore of an episode everyone needs 3 00:00:07.280 --> 00:00:09.880 every day, and I just wanted to thank you up 4 00:00:09.960 --> 00:00:12.439 here for the patients with these encores as I'm spending 5 00:00:12.480 --> 00:00:15.160 some time with my dad helping him after brain surgery 6 00:00:15.480 --> 00:00:18.440 through really some of the hardest times my family's ever had, 7 00:00:18.960 --> 00:00:22.559 But your love and your understanding listeners has just made 8 00:00:22.559 --> 00:00:24.839 this so much less stressful for me on this front, 9 00:00:24.920 --> 00:00:26.480 and I just want to thank you for keeping us 10 00:00:26.480 --> 00:00:27.920 in your big brains and in your hearts. 11 00:00:28.199 --> 00:00:31.039 Okay, Sleep Part two? Ooh, it's a good one. 12 00:00:31.559 --> 00:00:34.799 Oh hey, it's still your little stepbrother who tries to 13 00:00:34.840 --> 00:00:37.159 trade you their calcified banana flavor now in lighters for 14 00:00:37.159 --> 00:00:39.359 your mani RAS's Peed and Potter cups and you're like, dude, 15 00:00:39.439 --> 00:00:41.399 little dude, step all the way off, How dary, that's 16 00:00:41.439 --> 00:00:45.119 not how life works. Ali Ward back for the second 17 00:00:45.159 --> 00:00:47.439 half of some Knowledgy. Did you listen to part one yet? 18 00:00:47.759 --> 00:00:52.679 Deep sleep versus rem versus rim versus light sleep? Which 19 00:00:52.759 --> 00:00:55.679 is the ug? Which is the glittery dress loafer? Do 20 00:00:55.759 --> 00:00:59.119 you regularly disco with the night hag? How loocid is 21 00:00:59.159 --> 00:01:01.840 your Property Brothers Experience. Does C three PO give you 22 00:01:01.880 --> 00:01:04.400 PTSD If you have no idea what I'm talking about, 23 00:01:04.439 --> 00:01:07.280 I've exposed you as having skipped part one. So go 24 00:01:07.359 --> 00:01:10.159 listen to part one. Part two will be here for you. 25 00:01:10.319 --> 00:01:13.000 When you're done, it will make way more sense. Come 26 00:01:13.040 --> 00:01:15.519 onnk you Okay, So part twurs. It's just us now, 27 00:01:15.640 --> 00:01:18.519 we get it. We have the basics on how sleep works, 28 00:01:18.840 --> 00:01:21.239 what happens when we don't have enough of it, and 29 00:01:21.280 --> 00:01:23.680 what our brain waves do, and why insomnia is a 30 00:01:23.680 --> 00:01:28.200 product of fear and anxiety. But this episode answers Patreon 31 00:01:28.280 --> 00:01:31.079 questions to help you get better sleep and includes yes, 32 00:01:31.599 --> 00:01:35.760 the secret insomnia buster from your pod, dad's mom, your 33 00:01:35.799 --> 00:01:39.239 pod nana fancy Nancy board. So I'm earnestly so excited 34 00:01:39.280 --> 00:01:40.920 to share it because I swear it works so well 35 00:01:40.959 --> 00:01:43.359 for me. Okay, so thank you to everyone who supports 36 00:01:43.359 --> 00:01:46.400 on patreon dot com slash ologies. Even as little as 37 00:01:46.439 --> 00:01:48.719 twenty five cents an episode gets you into that club. 38 00:01:48.959 --> 00:01:51.439 You get to hear what episodes I'm working on. You 39 00:01:51.519 --> 00:01:55.040 can submit questions. I may read your name on the show. Now, 40 00:01:55.079 --> 00:01:57.640 this is my favorite job. You all pay my salary 41 00:01:57.799 --> 00:01:59.840 and you make this free to everyone, so thank you 42 00:01:59.879 --> 00:02:02.599 for that. Thanks to everyone who gets pins and shirts 43 00:02:02.599 --> 00:02:06.200 and hats and tots at ologiesmerch dot com. And you 44 00:02:06.239 --> 00:02:10.240 can support for no coin just by tweeting and gramming 45 00:02:10.360 --> 00:02:14.000 tell your mechanic, spread the word. Also by star rating 46 00:02:14.000 --> 00:02:17.439 on iTunes or other platforms, or leaving reviews which I 47 00:02:17.520 --> 00:02:20.439 read and cherish like notes from the feedback fairy. And 48 00:02:20.520 --> 00:02:23.599 to prove it, here's a fresh one I just plucked. 49 00:02:24.000 --> 00:02:27.319 Great Dad Jokes wrote in If Bill Nye, the Science 50 00:02:27.319 --> 00:02:30.039 Guy and Dirty Jobs had a love child, it would 51 00:02:30.080 --> 00:02:34.039 be this podcast. Great dad Jokes, you get it. 52 00:02:34.240 --> 00:02:34.599 Thank you. 53 00:02:34.919 --> 00:02:38.919 Okay, So Somenology Part two, let's get your questions with 54 00:02:39.199 --> 00:02:45.199 Virginia based neurologist Sleep Whisperer, author of the Sleep Solution, 55 00:02:45.479 --> 00:02:47.520 Why your Sleep is Broken and how to fix it, 56 00:02:47.840 --> 00:03:10.759 and of course somenologist doctor W Chris Winter. Can we 57 00:03:10.800 --> 00:03:13.280 do a rapid fire around? Oh yeah, I'm absolutely okay. 58 00:03:13.319 --> 00:03:15.879 So I asked for questions on Patreon. As I do, 59 00:03:16.159 --> 00:03:19.759 I say, patrons, hit me with your questions, and typically 60 00:03:19.800 --> 00:03:22.400 I get fifty to eighty questions. 61 00:03:22.439 --> 00:03:22.759 Maybe. 62 00:03:22.960 --> 00:03:27.439 Wow, I got two hundred and fifty five questions. Wow, 63 00:03:27.840 --> 00:03:31.080 all right, twenty five pages worth of questions. Clearly, we're 64 00:03:31.080 --> 00:03:33.000 not going to hit them all here we go, so 65 00:03:33.039 --> 00:03:35.000 I'm just going to run through. Meghan Younce wants to 66 00:03:35.080 --> 00:03:37.680 know why do some people have different circadian rhythms? 67 00:03:38.520 --> 00:03:41.800 So mean, Meghan, that is a genetic trait you probably 68 00:03:41.800 --> 00:03:44.120 inherited from your mother and father as either being a 69 00:03:44.240 --> 00:03:47.360 night owl what we call delayed sleep phase, or a 70 00:03:47.400 --> 00:03:50.680 morning person a morning larco. So probably the simple question 71 00:03:50.759 --> 00:03:55.120 is you acquired it from a parent. Now it is modifiable, 72 00:03:55.159 --> 00:03:57.599 so there may be aspects in your life that allowed 73 00:03:57.599 --> 00:03:59.639 you to change it. But to me, I think it's 74 00:03:59.639 --> 00:04:02.199 a like eye color that we can work to overcome. 75 00:04:02.599 --> 00:04:04.840 But it's kind of always there. And I'm a believer 76 00:04:04.919 --> 00:04:07.680 just on it as in a side that our sleep need, 77 00:04:07.759 --> 00:04:10.080 how much sleep do we need? And our timing is 78 00:04:10.120 --> 00:04:12.759 Megan's describing when do we like at night or late 79 00:04:12.879 --> 00:04:16.319 or early tends to push us into certain careers. Teacher 80 00:04:16.439 --> 00:04:18.000 likes to wake up early in the morning, maybe needs 81 00:04:18.000 --> 00:04:20.240 a little bit more sleep, more consistency in their life. 82 00:04:20.279 --> 00:04:23.560 So and night outs tend to travel better, deal with 83 00:04:23.600 --> 00:04:27.160 jet like better, and by some studies are smarter and interesting. 84 00:04:27.279 --> 00:04:29.720 Really, I didn't know that this kind of the follow 85 00:04:29.800 --> 00:04:33.040 up question to that, Paul Hawk and a few other 86 00:04:33.079 --> 00:04:35.560 people asked, I was a lifelong night owl and I 87 00:04:35.639 --> 00:04:37.600 just woke up one morning a morning person. How does 88 00:04:37.639 --> 00:04:39.920 that happen? Well, Paul, that's interesting. 89 00:04:39.920 --> 00:04:41.000 I don't know. For me. 90 00:04:41.720 --> 00:04:43.920 A lot of times, things that I've involved in my 91 00:04:44.040 --> 00:04:45.839 life can push me one way or the other. 92 00:04:46.160 --> 00:04:48.600 One is like exercise first thing in the morning. 93 00:04:48.680 --> 00:04:50.600 I was training for like a trath on a long 94 00:04:50.600 --> 00:04:53.360 time ago and meeting a group of people to do it. 95 00:04:53.120 --> 00:04:56.040 Really early, and I hated it. I dreaded it. 96 00:04:56.120 --> 00:04:58.680 But after a few weeks I was waking up like 97 00:04:58.759 --> 00:05:01.319 at four point fifty five in the morning, an hour 98 00:05:01.399 --> 00:05:03.680 or five minutes before my longclock went off, and felt 99 00:05:03.759 --> 00:05:06.319 really good and was falling asleep at ten o'clock at night. 100 00:05:06.399 --> 00:05:09.000 So it can be certain things in your life, or 101 00:05:09.439 --> 00:05:12.360 as our bodies mature, we tend to become less night 102 00:05:12.439 --> 00:05:15.160 oriented in general and more morning orient. So, you know, 103 00:05:15.160 --> 00:05:17.800 the high typical school students stays up at three o'clock 104 00:05:17.800 --> 00:05:20.240 in the morning watching YouTube videos, wants to sleep until 105 00:05:20.240 --> 00:05:22.360 two o'clock in the afternoons, really upset with mom when 106 00:05:22.600 --> 00:05:25.519 she comes in opens up the blinds before lunchtime, and 107 00:05:25.560 --> 00:05:27.920 then you look at Grandma and Grandpa living down in Sarasota. 108 00:05:27.959 --> 00:05:30.160 They get the nutribullet out at three o'clock in the 109 00:05:30.160 --> 00:05:33.560 morning making kale smoothies, and you're like, Grandma, well, my god, 110 00:05:33.600 --> 00:05:35.399 what are you doing. It's three o'clock in the morning. 111 00:05:35.399 --> 00:05:37.199 I know this is when I wake up, isn't it great? 112 00:05:37.319 --> 00:05:40.120 So we have a tendency to move towards that as 113 00:05:40.120 --> 00:05:42.199 we get older. So maybe Paul has just moved there 114 00:05:42.279 --> 00:05:42.800 very quickly. 115 00:05:42.879 --> 00:05:46.279 So side note, like Paul, I too have recently come 116 00:05:46.319 --> 00:05:49.439 to enjoy waking up early when I do it, And 117 00:05:49.560 --> 00:05:51.720 I thought this meant like I have finally gotten my 118 00:05:51.759 --> 00:05:54.360 shit together. It's happened. But Paul, it looks like it 119 00:05:54.439 --> 00:05:57.360 just means we're old and marching ever closer to death. 120 00:05:57.680 --> 00:05:59.600 So we win some we lose somebody. 121 00:05:59.600 --> 00:05:59.879 I don't know. 122 00:06:00.000 --> 00:06:03.040 I'll tell you now. The steely blue gloaming and the 123 00:06:03.079 --> 00:06:06.279 morning mist belongs to the Olds. So come join our 124 00:06:06.319 --> 00:06:09.720 wise wrinkle party let's little spoons at seven am over 125 00:06:09.759 --> 00:06:11.879 our third cup of percolated foltures. 126 00:06:12.120 --> 00:06:12.480 Kylerk. 127 00:06:12.519 --> 00:06:14.000 You wants to know, is it possible to tell the 128 00:06:14.040 --> 00:06:16.959 exact point someone starts being asleep or is it just 129 00:06:17.000 --> 00:06:20.199 a gradual blurring of lines into unconsciousness? 130 00:06:20.480 --> 00:06:22.959 So you can see it on a sleep study, and 131 00:06:23.120 --> 00:06:25.519 there is a sense of gradual. So when you look 132 00:06:25.560 --> 00:06:28.600 at the brain activity, what you start to see is 133 00:06:28.800 --> 00:06:32.560 a slowing of the brain activity. The eye movements that 134 00:06:32.639 --> 00:06:36.800 characterize wakefulness becomes slow and rolling. So the answer is 135 00:06:36.879 --> 00:06:39.480 generally over about a thirty second period. 136 00:06:40.519 --> 00:06:41.959 That's how we score sleep. 137 00:06:42.040 --> 00:06:44.480 We look at thirty seconds of sleep at a time, 138 00:06:45.040 --> 00:06:47.399 and when you start to see a predominance of that 139 00:06:47.519 --> 00:06:52.120 intermixing of sleep with the light wakefulness, that's when we 140 00:06:52.560 --> 00:06:56.759 say sleep happens. So it's a gradient, but it's a 141 00:06:56.839 --> 00:06:59.759 very short gradient for most people. Yeah, thirty seconds is 142 00:06:59.759 --> 00:07:02.079 pretty sort yeah, and you could you could see it 143 00:07:02.160 --> 00:07:02.720 very clearly. 144 00:07:02.800 --> 00:07:05.160 It's not hard to find skype. 145 00:07:05.160 --> 00:07:07.000 A scientist wants to know why do some people make 146 00:07:07.040 --> 00:07:09.240 weird noises as they're falling asleep and what can we 147 00:07:09.319 --> 00:07:12.600 do to stop them from doing it or what can 148 00:07:12.639 --> 00:07:13.800 they do to stop doing it. 149 00:07:14.199 --> 00:07:15.000 That's a tough one. 150 00:07:15.040 --> 00:07:17.439 So one of my favorite weird noises at night is 151 00:07:17.600 --> 00:07:23.839 a phenomenon called catithrinium, which is a prolonged expiratory moan. 152 00:07:34.959 --> 00:07:35.360 PS. 153 00:07:35.480 --> 00:07:40.120 Thanks Jay, Leidiker for creeping on your vulnerable sleeping boyfriend 154 00:07:40.160 --> 00:07:43.480 and putting it on YouTube. So thirty six thousand strangers 155 00:07:43.480 --> 00:07:47.759 and counting could enjoy what sounds like a constipated puppy 156 00:07:47.920 --> 00:07:52.399 or a very frustrated porcupine struggling to understand tax paperwork. 157 00:07:52.720 --> 00:07:55.120 So for a lot of people when they go to bed, 158 00:07:55.279 --> 00:07:57.439 this is super super fun that you know, when you 159 00:07:57.480 --> 00:07:59.759 find out the person you've you've committed your life to 160 00:08:00.040 --> 00:08:02.519 do this, they will actually kind of take a breathe, 161 00:08:02.600 --> 00:08:04.079 breath in and all of the things that I go. 162 00:08:06.800 --> 00:08:08.519 Kind of like a foghorn all night long. 163 00:08:08.680 --> 00:08:12.759 So these can be There's also somemiloquy, which is sleep talking, 164 00:08:13.680 --> 00:08:16.000 which can be sort of gibberish or it can actually be, 165 00:08:16.040 --> 00:08:18.079 you know, fully formed sentences that people have no idea 166 00:08:18.079 --> 00:08:22.839 what they're talking about. These things can be treated. Often 167 00:08:22.879 --> 00:08:25.160 there's underlying sleep problems that are causing them. So if 168 00:08:25.160 --> 00:08:27.040 you can figure out the underlying sleep problem, like with 169 00:08:27.120 --> 00:08:29.639 the sleep study, you can sometimes get rid of the 170 00:08:29.959 --> 00:08:32.399 underlying You can get rid of the sound that the 171 00:08:32.720 --> 00:08:35.039 patient's making, but they can be kind of difficult to 172 00:08:35.039 --> 00:08:35.440 get rid of. 173 00:08:35.480 --> 00:08:39.000 Sometimes, what could the underlying problems be so, for. 174 00:08:38.919 --> 00:08:42.039 Instance, like sleep sleep talking, A lot of times what 175 00:08:42.159 --> 00:08:45.240 happens is in individuals sleeping along, they'll have a little 176 00:08:45.279 --> 00:08:48.159 breathing disturbance and as they kind of they kind of 177 00:08:48.200 --> 00:08:50.919 wake up, they're conscious enough to have a conversation. 178 00:08:51.399 --> 00:08:52.440 One time, my wife woke. 179 00:08:52.360 --> 00:08:53.799 Up in the middle of the night and said, we've 180 00:08:53.840 --> 00:08:56.360 been watching the X Files, this show a long time ago. 181 00:08:56.559 --> 00:08:58.840 Much as you try to bury it, the truth is 182 00:08:58.879 --> 00:09:04.799 out there. She woke up and said, hey, could you 183 00:09:04.840 --> 00:09:06.679 just go out there and go those dead bodies off the. 184 00:09:06.639 --> 00:09:09.559 Wall and real quick? And I was like, what are 185 00:09:09.559 --> 00:09:10.200 you talking about? 186 00:09:10.240 --> 00:09:11.759 And then she would get real upset with you if 187 00:09:11.799 --> 00:09:14.240 you tried to rationalize what she was talking about. So 188 00:09:14.360 --> 00:09:16.320 you figure out very quickly the best thing would be like, oh, yeah, 189 00:09:16.480 --> 00:09:17.799 I'll be all right, bye, I will take care of that. 190 00:09:18.039 --> 00:09:20.159 She'd fall asleep and not remember anything about it the 191 00:09:20.159 --> 00:09:22.519 next day. So, you know, but a lot of times 192 00:09:22.559 --> 00:09:25.240 you would hear like a little breathing hiccup that would 193 00:09:25.279 --> 00:09:26.679 kind of wake her up. It could be a little 194 00:09:27.720 --> 00:09:31.360 acid reflux, it could be a little a random leg movement, 195 00:09:32.639 --> 00:09:34.879 you know, coughing fit. There's lots of things that can 196 00:09:34.960 --> 00:09:36.840 do it that would wake people up to do it, 197 00:09:36.879 --> 00:09:37.720 even seizures. 198 00:09:38.320 --> 00:09:39.399 There's a great video. 199 00:09:39.200 --> 00:09:41.440 One time of a young woman who was very you know, 200 00:09:41.480 --> 00:09:44.759 sort of proper and you know, raised right, as my 201 00:09:44.799 --> 00:09:46.639 parents would call it. She would wake up in the 202 00:09:46.759 --> 00:09:50.679 night and just say awful things, curse, make these very 203 00:09:50.840 --> 00:09:52.360 vile sexual references. 204 00:09:52.759 --> 00:09:53.080 Ps. 205 00:09:53.120 --> 00:09:54.960 I tried to find a clip of this video, but 206 00:09:55.080 --> 00:09:59.519 googling quote woman obscenities in sleep only turned up a 207 00:09:59.559 --> 00:10:03.200 ton of gross tutorials about how to sleep with women. 208 00:10:03.360 --> 00:10:08.679 And scrolling through this deluge of pickup artist DIY videos 209 00:10:08.759 --> 00:10:10.120 made me too sad to keep looking. 210 00:10:10.279 --> 00:10:12.120 So sorry, I had no recollection. 211 00:10:12.159 --> 00:10:13.799 I'm doing it the next day and it turns out 212 00:10:13.840 --> 00:10:16.120 she was having seizures just at night and that was 213 00:10:16.159 --> 00:10:17.639 the manifestation of the seizure. 214 00:10:17.840 --> 00:10:19.600 Oh my god. Yeah, I just thought she was a 215 00:10:19.679 --> 00:10:21.879 rude girl. Rude girl, that's right. 216 00:10:22.720 --> 00:10:24.440 She got that treated. But I also hope she'd like 217 00:10:24.559 --> 00:10:26.600 let her be herself, you know what she's like. You 218 00:10:26.639 --> 00:10:29.159 know what I learn from this fag fly sister, that's right. 219 00:10:30.039 --> 00:10:32.759 Bob Carlton asked, and we kind of touched on this 220 00:10:32.799 --> 00:10:34.279 a little bit earlier. I've heard that it used to 221 00:10:34.360 --> 00:10:35.799 be common for folks to wake in the middle of 222 00:10:35.799 --> 00:10:37.279 the night, do some reading, and then go back to 223 00:10:37.279 --> 00:10:40.720 sleep for the rest of the night, basically bisecting nightly sleep. 224 00:10:41.000 --> 00:10:42.960 Is this something that really happened and we should bring 225 00:10:42.960 --> 00:10:43.279 it back? 226 00:10:44.519 --> 00:10:47.600 It did happen, and if it's a bit of a 227 00:10:47.759 --> 00:10:51.159 denser read, but it is absolutely fascinating. A guy named 228 00:10:51.200 --> 00:10:54.519 Roger Eric wrote this book. It's like a Day's End 229 00:10:55.480 --> 00:10:57.679 or at Night's End or something like that. It's a 230 00:10:57.759 --> 00:10:59.960 journey into the history of sleep or something like that. 231 00:11:00.039 --> 00:11:02.399 I've always butchered the title. I really apologize because it's 232 00:11:02.399 --> 00:11:03.759 such a good book. I shouldn't do that. 233 00:11:04.159 --> 00:11:08.200 Okay, so the real title is at Day's Close Night 234 00:11:08.480 --> 00:11:12.799 in Times Past by a Roger Eckerch. I'm going to 235 00:11:12.879 --> 00:11:14.720 admit it. That does not roll off the tongue. So 236 00:11:15.039 --> 00:11:17.159 I get why Doctor Winter could not figure that out. 237 00:11:17.440 --> 00:11:21.360 But it's all about what happened during nighttime in pre 238 00:11:21.360 --> 00:11:26.799 industrialized eras, from like masquerade balls to crime, to inns 239 00:11:26.879 --> 00:11:31.240 and taverns and brothels, yarns, spinning circles. And I feel 240 00:11:31.279 --> 00:11:35.759 like now I need an episode on nocturnology, maybe to 241 00:11:36.440 --> 00:11:38.559 shine some light on the topic. 242 00:11:38.720 --> 00:11:40.360 Okay, doctor Winter explains. 243 00:11:40.120 --> 00:11:43.480 But he writes about sort of sleep throughout antiquity, and 244 00:11:43.519 --> 00:11:45.840 there was sort of this first sleep and second sleep. 245 00:11:45.879 --> 00:11:47.279 We would go to bed when the sun went down, 246 00:11:47.320 --> 00:11:49.559 we would sleep, we'd wake up. We'd walk around at 247 00:11:49.639 --> 00:11:51.840 night and greet neighbors and fall in holes that we 248 00:11:51.879 --> 00:11:55.919 didn't see in these passages that he's found. I think 249 00:11:55.919 --> 00:11:58.480 it took him years to write this book. And you 250 00:11:58.519 --> 00:12:00.200 read a page and you almost have to was a 251 00:12:00.200 --> 00:12:01.759 book and just think about, oh my god, it's so 252 00:12:01.879 --> 00:12:03.080 cool that people used to do that. 253 00:12:03.240 --> 00:12:05.000 So should we bring it back. 254 00:12:05.039 --> 00:12:07.559 I don't know that we should voluntarily bring it back, 255 00:12:07.600 --> 00:12:10.519 but I do think it does provide a little bit 256 00:12:10.600 --> 00:12:13.320 of this idea of hey, look, if you want to 257 00:12:13.360 --> 00:12:16.039 have a siesta during the day and break your wakefulness 258 00:12:16.039 --> 00:12:18.639 period up in a little spot of sleep, I think 259 00:12:18.639 --> 00:12:19.240 that's okay. 260 00:12:19.279 --> 00:12:22.440 And some would argue natural. I think it's okay. 261 00:12:22.480 --> 00:12:25.039 If your night period is broken up by a little 262 00:12:25.080 --> 00:12:28.120 period of wakefulness, that's not a big deal. You know 263 00:12:28.240 --> 00:12:30.639 what is insomnia. It's not a person who can't sleep. 264 00:12:30.679 --> 00:12:32.639 It's a person who can't sleep when they want to. 265 00:12:32.879 --> 00:12:34.960 That's part A. Part B is you have to have 266 00:12:35.039 --> 00:12:38.279 an emotional response to it. So if waking up in 267 00:12:38.320 --> 00:12:40.120 the night is kind of a fun thing for you, 268 00:12:40.159 --> 00:12:42.440 and you don't you don't mind it, then, I think 269 00:12:42.480 --> 00:12:45.399 it's perfectly, perfectly fine and a great way to sort 270 00:12:45.440 --> 00:12:47.120 of view an awakening during the night. 271 00:12:47.120 --> 00:12:49.559 It's not the end of the world. Just you're a wait, 272 00:12:49.679 --> 00:12:50.559 go with it, and. 273 00:12:50.559 --> 00:12:52.080 It doesn't do the kind of damage that like a 274 00:12:52.279 --> 00:12:54.159 C three po alarm clock under your butt would do. 275 00:12:55.919 --> 00:13:00.440 Very different terrifying screaming We're doomed, you know, going off 276 00:13:00.480 --> 00:13:02.639 over and over. It made the craziest sounds. I'm like, God, 277 00:13:02.679 --> 00:13:04.480 I can't believe we do that to people, But it 278 00:13:04.600 --> 00:13:06.120 was C three PO. I always thought it was funny. 279 00:13:06.120 --> 00:13:07.519 I was like, if we had had R two D 280 00:13:07.600 --> 00:13:11.519 two probably been better, but this random robot and screaming 281 00:13:11.559 --> 00:13:14.200 at you at three in the morning was was often 282 00:13:14.799 --> 00:13:17.480 just what people needed to wake themselves from a deep 283 00:13:17.519 --> 00:13:18.480 sleep immediately. 284 00:13:18.840 --> 00:13:21.919 Again, if you missed part one, the midnight terror of 285 00:13:21.960 --> 00:13:28.440 a mechanical C three po does await you, But you 286 00:13:28.519 --> 00:13:30.120 got a lot of people who ended up not liking 287 00:13:30.159 --> 00:13:30.840 Star Wars after that. 288 00:13:31.159 --> 00:13:34.039 It's right, it's kind of vis response to the new movies. 289 00:13:34.200 --> 00:13:36.919 LEVI like The Jeans and Ron Smith both asked about 290 00:13:37.080 --> 00:13:39.559 shift work that it's awful for your health and what 291 00:13:39.600 --> 00:13:41.919 can you do to negate the negative effects of that? 292 00:13:44.039 --> 00:13:47.600 Levi and the other individual are absolutely right, ron or right. 293 00:13:48.759 --> 00:13:53.159 The thing that terrifies me the most about sleep and 294 00:13:53.519 --> 00:13:55.159 sleep science is not insomnia. 295 00:13:55.200 --> 00:13:57.240 It's not the person when eighteen months without sleeping. 296 00:13:57.320 --> 00:14:00.600 It's the person who is the shift worker who thinks 297 00:14:00.759 --> 00:14:03.879 that they're doing okay with the fact that they work 298 00:14:03.919 --> 00:14:05.879 a day job and also have a night job to 299 00:14:05.879 --> 00:14:08.360 make ends meet. And these are the conversation we have 300 00:14:08.399 --> 00:14:10.639 our clinic. I really think you shouldn't be doing this. Great, 301 00:14:10.639 --> 00:14:12.320 you're going to be a mortgage doctor winner. No, I 302 00:14:12.320 --> 00:14:15.039 can't do that, Okay, then shut up. So we do 303 00:14:15.120 --> 00:14:18.639 often get into a position of they almost feel like 304 00:14:18.639 --> 00:14:21.000 they don't have a choice. And the World Health Organization 305 00:14:21.039 --> 00:14:23.879 classifies shift work is a Class two a car synogen. Now, 306 00:14:23.919 --> 00:14:26.480 I think it's incredibly devastating to our health. 307 00:14:26.879 --> 00:14:30.919 So real quick, what is shift work exactly? I wanted 308 00:14:30.960 --> 00:14:34.799 a clear definition, so I asked the internet. Now, according 309 00:14:34.840 --> 00:14:37.799 to the National Sleep Foundation, shift work is work that 310 00:14:37.840 --> 00:14:41.440 takes place on a schedule outside the traditional nine to 311 00:14:41.559 --> 00:14:45.000 five every day, so it can involve evening or night shifts, 312 00:14:45.000 --> 00:14:48.840 maybe early morning shifts, rotating shifts, And yes, the World 313 00:14:48.840 --> 00:14:53.120 Health Organization does classify shift work as a car synogen. 314 00:14:53.480 --> 00:14:56.320 So if you heard the Surgical Oncology episode about breast 315 00:14:56.360 --> 00:15:00.000 cancer and it's concerned, the stats say that women who's 316 00:15:00.120 --> 00:15:03.919 work involves night shifts have a forty eight percent increased 317 00:15:04.200 --> 00:15:08.519 risk of developing breast cancer. Prostate cancer risk is also elevated, 318 00:15:08.559 --> 00:15:12.320 along with a host of other cancers medical ailments. Now, 319 00:15:12.320 --> 00:15:16.240 according to my good friend Wikipedia, this may be due 320 00:15:16.360 --> 00:15:21.039 to alterations in circadian rhythm. So melatonin is a known 321 00:15:21.240 --> 00:15:25.120 tumor suppressor and it's generally produced at night, so late 322 00:15:25.200 --> 00:15:28.519 shifts may disrupt the production of it. And one study 323 00:15:28.559 --> 00:15:33.360 I read reported that the underlying pathophysiological mechanism, which just 324 00:15:33.480 --> 00:15:36.759 means why does this happen though, is that exposure to 325 00:15:36.840 --> 00:15:40.320 light and darkness at weird times leads to disruption of 326 00:15:40.440 --> 00:15:45.200 normal sleep wake rhythms. It's called chronodisruption. It means I'm 327 00:15:45.200 --> 00:15:48.120 sleeping at the wrong times. My brain is confused. So 328 00:15:48.120 --> 00:15:51.279 it's like, who's afraid of the dark, Who's afraid of falling? 329 00:15:51.320 --> 00:15:53.840 A sleep of the lights on? That seems more dangerous now, 330 00:15:54.240 --> 00:15:58.159 but what can shift work, like doctor Winter himself experienced 331 00:15:58.200 --> 00:16:00.039 during his medical residency. 332 00:15:59.759 --> 00:16:02.519 Do to a human When you look at individuals who 333 00:16:02.519 --> 00:16:04.600 are engaged in shift work, we know that they have 334 00:16:04.759 --> 00:16:07.480 much more difficulty with their weight, much more difficulty with 335 00:16:07.559 --> 00:16:11.200 the blood pressure, more heart attacks, more strokes, more miswork, 336 00:16:11.279 --> 00:16:15.320 more GI issues, more psychological issues. I mean, it's just 337 00:16:15.360 --> 00:16:18.759 a very difficult thing to sustain. I remember when I 338 00:16:18.799 --> 00:16:20.799 was in residency, when we were talking about that, you know, 339 00:16:21.240 --> 00:16:23.919 a while back, that I felt that I was clearly 340 00:16:24.000 --> 00:16:27.240 at my most unhealthy point in my life and if 341 00:16:27.279 --> 00:16:28.879 this were my job, this is what I'll do for 342 00:16:28.919 --> 00:16:32.279 the next thirty years. I don't know that I felt 343 00:16:32.320 --> 00:16:34.320 like I would have lost ten years in my life. 344 00:16:35.039 --> 00:16:37.080 And I look back at even my kids when we 345 00:16:37.120 --> 00:16:39.799 look back at pictures of myself during that time. Thank god, 346 00:16:39.799 --> 00:16:41.480 we didn't have a lot of digital cameras around at 347 00:16:41.480 --> 00:16:44.159 that time, but the pictures that we do have my 348 00:16:44.240 --> 00:16:47.759 kids are like, oh God, Dad looks terrible, pasty white, 349 00:16:48.480 --> 00:16:51.440 just looks really unhealthy. And I think it's because I was. 350 00:16:51.600 --> 00:16:55.200 So if you're a shift worker, talked to a sleep specialist. 351 00:16:55.240 --> 00:16:58.519 There are medications that can help alleviate that. And I 352 00:16:58.519 --> 00:17:00.399 would say. The other thing too, is to talk to 353 00:17:00.440 --> 00:17:04.359 your employer about ways you can make the shift work 354 00:17:04.519 --> 00:17:07.279 more humane. I mean, hopefully you're working for somebody says, look, 355 00:17:07.319 --> 00:17:09.559 I don't care how you do it, we just need 356 00:17:09.599 --> 00:17:12.720 to cover these shifts. There's ways you can construct your 357 00:17:12.799 --> 00:17:15.200 work environment. There's ways you can construct it. You can 358 00:17:15.240 --> 00:17:17.680 construct the way that shifts move from day to day 359 00:17:18.079 --> 00:17:20.119 that are a lot easier on a body than others, 360 00:17:20.160 --> 00:17:21.240 and a lot of times it's a matter of doing 361 00:17:21.279 --> 00:17:23.880 a little bit of research or talking somebody about how ways. 362 00:17:23.920 --> 00:17:24.839 To make that better. 363 00:17:25.440 --> 00:17:27.759 The other thing, too, is you try to work towards 364 00:17:27.799 --> 00:17:30.440 not being a shift worker. I mean it sounds really flip, 365 00:17:31.279 --> 00:17:34.279 but being very genuine and that even if you like it, 366 00:17:34.319 --> 00:17:36.680 and there's a lot of things to like about shift work, 367 00:17:36.720 --> 00:17:39.079 you know, working at night for some people, there's not 368 00:17:39.119 --> 00:17:41.440 a lot of administration around. You just show up and 369 00:17:41.480 --> 00:17:43.960 do your work. It's kind of quiet, and some people 370 00:17:44.000 --> 00:17:46.119 feel good at that time. But just understand, just because 371 00:17:46.119 --> 00:17:48.599 you're good at doing it and you like it, doesn't 372 00:17:48.640 --> 00:17:51.119 necessarily mean it's probably a really good thing for your body. 373 00:17:51.640 --> 00:17:51.960 Got it? 374 00:17:52.920 --> 00:17:55.119 Same for jobs that involve a lot of jet lag. 375 00:17:55.200 --> 00:17:56.000 Asking for a friend. 376 00:17:56.559 --> 00:17:59.440 Yeah, absolutely, Again, there are things you can do to 377 00:17:59.480 --> 00:18:01.960 treat JETL. There's some really cool goggles that you can 378 00:18:02.000 --> 00:18:04.200 wear that shine green light into your eyes that kind 379 00:18:04.200 --> 00:18:06.839 of trick your brain circadian rhythm, and a lot of 380 00:18:06.920 --> 00:18:09.200 them have these old jet like calculators associate with them. 381 00:18:09.240 --> 00:18:10.720 So if you're getting ready to go to Stockholm for 382 00:18:10.720 --> 00:18:13.279 three days and then over to Brussels and then back 383 00:18:13.279 --> 00:18:15.759 home to New York, you can use these lights at 384 00:18:15.799 --> 00:18:18.240 certain times of the day to help you acclimate more 385 00:18:18.319 --> 00:18:18.880 quickly to that. 386 00:18:19.079 --> 00:18:22.119 Oh yeah, I got a lot of questions. Corey Navis, 387 00:18:22.160 --> 00:18:27.000 Sophia Garbo's, g X, Barnett, Paula Hawk, Katie Spino, Maria Kumro, 388 00:18:27.079 --> 00:18:31.359 Abigail Campbell, and Moore all asked how can some people 389 00:18:31.920 --> 00:18:35.480 sleep for five or six hours and feel fine and 390 00:18:35.519 --> 00:18:38.200 other people need eight or ten? Like why do some 391 00:18:38.279 --> 00:18:40.119 people seem to need less? 392 00:18:40.559 --> 00:18:43.480 So that once again kind of goes back to the 393 00:18:43.559 --> 00:18:46.160 earlier question about how come some people are night oriented 394 00:18:46.160 --> 00:18:48.319 and some people are day oriented. So when you think 395 00:18:48.359 --> 00:18:51.680 about your sleep, everybody's listening to this has a certain 396 00:18:51.680 --> 00:18:54.079 amount of sleep that they need that's individual to them. 397 00:18:54.519 --> 00:18:56.400 Not only that, but it's also individual to you at 398 00:18:56.440 --> 00:18:58.759 that time. So if you're a twenty year old, that 399 00:18:59.400 --> 00:19:01.960 time might change when you're a seventy year old. So 400 00:19:02.079 --> 00:19:03.839 not only do we have a time that we need 401 00:19:03.960 --> 00:19:06.799