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<v Speaker 1>Oh hey, it's your invisible aligners. You don't wear anywhere

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<v Speaker 1>near twenty two hours a day and they know it

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<v Speaker 1>and you know it. Alli Ward back with another episode

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<v Speaker 1>of Ologies. I'm alive, y'all. I slept so many hours

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<v Speaker 1>over the last couple of weeks dealing with this slu

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<v Speaker 1>Who When are you listening to this? Are you turning

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<v Speaker 1>the coffee pot on and feeding the dog? Are you

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<v Speaker 1>on the seven a m. Train to work? Is it

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<v Speaker 1>your lunch break and you have half a burrito spinding

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<v Speaker 1>slowly into microwave? Maybe the sun is setting while you

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<v Speaker 1>walk to your car. Are you nursing a human who

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<v Speaker 1>has decided to snack on your boobadge at four am?

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<v Speaker 1>At least once a day. It seems we look at

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<v Speaker 1>a clock and we're cranky about it, myself very much

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<v Speaker 1>so all the time. So we are here to talk

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<v Speaker 1>about why. But first we're gonna talk about you saying

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<v Speaker 1>thank you so much for supporting via Patreon dot com

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<v Speaker 1>slash Ologies, for sending in your questions that way, for

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<v Speaker 1>wearing Ologies shirts and hats from ologiesmerch dot com. We

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<v Speaker 1>have some great new designs up by the bye, and

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<v Speaker 1>for telling friends and maybe foes in laws about ologies,

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<v Speaker 1>keeping it up in the charts by rating it and

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<v Speaker 1>subscribing on all of your devices, and of course for

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<v Speaker 1>leaving a review. You know I'm gonna a lurk them

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<v Speaker 1>just like a gentle happy creep so I can read

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<v Speaker 1>one back to you, such as this week's Megan Wint

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<v Speaker 1>left for review and said I'm in bed with my

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<v Speaker 1>What Is Real book and my binoculars to look out

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<v Speaker 1>at the moon all because of this podcast. Just when

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<v Speaker 1>I thought I couldn't develop hobbies outside of my career,

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<v Speaker 1>this podcast came along and made me love science again.

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<v Speaker 1>I attend star parties, bake bread, got my flu shot

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<v Speaker 1>for the first time because of this podcast. Everyone should

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<v Speaker 1>give it a try, even if you hate podcasts like

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<v Speaker 1>I did, because everyone should question, examine, and value our

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<v Speaker 1>little blips of existence in the world more often. Thanks

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<v Speaker 1>for helping my serotonin receptors, dad word, Megan Win, thanks

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<v Speaker 1>for getting a flu shot as someone who was just

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<v Speaker 1>in bed for a week with it. I should have

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<v Speaker 1>gotten one also well. Also shout out to rvecat Daddy

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<v Speaker 1>who's going through a rough time in a tiny house

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<v Speaker 1>with a few felines. May your next birthday not involve

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<v Speaker 1>a divorce. I tell you, I read all of them, folks. Anyway,

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<v Speaker 1>Crona biology comes from you guessed it, Greek friends always

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<v Speaker 1>putting things in our word holes. So kronos means time.

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<v Speaker 1>Biology means the study of life. So it's a very

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<v Speaker 1>real branch of science dedicated to understanding how temporal rhythms

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<v Speaker 1>affect life. And that can be such as daily or

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<v Speaker 1>weekly or seasonal or annual rhythms and circadian rhythms. I'll

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<v Speaker 1>break that down. Circa means around da a day. So

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<v Speaker 1>those are the kind that a lot of us might

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<v Speaker 1>be most bent about because those are the daily rhythms.

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<v Speaker 1>So we're going to get into it. So this ologist

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<v Speaker 1>I know from Twitter. She hosts the podcast Endocrine Disruptors,

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<v Speaker 1>which dives into things like your adrenal glands and your

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<v Speaker 1>ovaries and your nerds and how your hormones get jacked.

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<v Speaker 1>So she got her bachelor's degree in biology at the

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<v Speaker 1>University of Tennessee focusing on biokem, and her masters at

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<v Speaker 1>Northwestern's neurobiology program with the focus You're ready for this

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<v Speaker 1>sex Differences in circadian influence on alcoholic induced cut lakiness

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<v Speaker 1>and implications for alcoholic liver disease. She loves this stuff

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<v Speaker 1>so right now, she's in the middle of her PhD

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<v Speaker 1>at the University of Illinois at Urbana Champagne, and she

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<v Speaker 1>says her first research love is circadian biology, but she's

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<v Speaker 1>also fascinated by how hormones affect and are affected by

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<v Speaker 1>daily patterns. So we get into it now. I wasn't

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<v Speaker 1>able to make it to Illinois to record this, but

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<v Speaker 1>I was thirsty as hell for this topic. Quite frankly,

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<v Speaker 1>I needed to be scared straight when it came to

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<v Speaker 1>my shitty sleep patterns. They're so shitty, they're so bad.

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<v Speaker 1>So she graciously crammed herself into the world's tiniest sound

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<v Speaker 1>booth in Illinois on a hot July day, and we

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<v Speaker 1>chatted over video screen about what happens in our brain

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<v Speaker 1>when we sleep and when we don't sleep. We talk

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<v Speaker 1>about jet lag and alarm clocks and how rest affects

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<v Speaker 1>your gonets and chronotypes and giraffes and eyemasks and early

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<v Speaker 1>birds and night owls and botox and light pollution. So

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<v Speaker 1>go tuck yourself in and let's wade together into the

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<v Speaker 1>comfortable darkness with chronobiologist Catherine Hatcher.

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<v Speaker 2>Hi, you're here.

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<v Speaker 3>Hi, We've put you in a tiny booth across the country. Yeah,

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<v Speaker 3>and it's Midwest summer, which means it's hot as balls outside.

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<v Speaker 2>I'm so sorry. It's all right. Bolt's character.

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<v Speaker 3>Yeah, brain brains, brains brains. And so now you are

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<v Speaker 3>a neuroscience student. Correct?

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<v Speaker 2>Yes?

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<v Speaker 3>Are you? You're getting your PhD in neuroscience?

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<v Speaker 2>Yes, I am.

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<v Speaker 3>Oh my god, how did that happen?

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<v Speaker 2>Oh jeez. So I was one of those kids in

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<v Speaker 2>college who thought I wanted to go to medical school.

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<v Speaker 2>And I joined this lab that they were studying the

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<v Speaker 2>impacts of different compounds on circadian rhythms and looking at

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<v Speaker 2>very basic science questions. And so I joined this lab

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<v Speaker 2>and I just wanted to do it to boost my resume.

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<v Speaker 2>And I got about halfway through that semester and I

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<v Speaker 2>was like, screw medical school. I don't like people. And

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<v Speaker 2>I realized how much I really enjoyed scientific research. Well,

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<v Speaker 2>the world did not agree with me, and I didn't

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<v Speaker 2>get into graduate school. When I first applied. I lied

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<v Speaker 2>to like six schools and nobody accepted me. And that happens.

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<v Speaker 2>And so I went and taught high school actually for

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<v Speaker 2>a couple of years and then decided to go back

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<v Speaker 2>to school to get my masters. So I did a

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<v Speaker 2>master's in neurobiology, and during that time I applied to

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<v Speaker 2>PhD programs again and got in to two out of

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<v Speaker 2>the flour I applied nice and one of them was

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<v Speaker 2>one that I had applied to originally, and I was like,

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<v Speaker 2>you guys didn't accept me the first time. I'm the

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<v Speaker 2>same person, but I knew that I wanted to. This

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<v Speaker 2>was actually my top program. So I'm at the University

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<v Speaker 2>of Illinois down in Urbana, Champagne, which is basically just

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<v Speaker 2>a bunch of corn fields and soybean fields.

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<v Speaker 1>So Catherine's worked on various neurobiology projects while there, but

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<v Speaker 1>her PhD dissertation, by the bye is studying this class

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<v Speaker 1>of compounds found in plastics and polyvinyl chlorides and makeup

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<v Speaker 1>and fragrances to see how exposure to them affects sleep

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<v Speaker 1>quality and depression in women who are starting to go

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<v Speaker 1>through the menopause or like myself, whose ovaries quit early randomly.

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<v Speaker 1>So these compounds are called tholates, and that word starts

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<v Speaker 1>with a phdh and thalates appear to be just potentially

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<v Speaker 1>terrible for your body. And your endocrine system. But they

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<v Speaker 1>are awesome for a game of scrabble. When you just

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<v Speaker 1>have so many h's going back, you couldn't have always

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<v Speaker 1>been interested in neuroscience has a toddy because you can't

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<v Speaker 1>really poke brains as a we one, And did you

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<v Speaker 1>get interested in science?

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<v Speaker 2>So I'll be one hundred percent honest. I was like

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<v Speaker 2>the worst, one of the worst people for this story

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<v Speaker 2>because I hated science for a very long time.

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<v Speaker 3>So this is good.

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<v Speaker 2>Yeah, I guess it's interesting. But I've always been fascinated

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<v Speaker 2>by animals and I've always loved animals, and I should

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<v Speaker 2>have realized. I think my sophomore year of high school

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<v Speaker 2>at my school district, we took biology, and so I

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<v Speaker 2>remember taking biology and doing dissections and stuff and we

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<v Speaker 2>got to dissect fetal pigs and this is gross but whatever.

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<v Speaker 2>So it was myself and two other people in a

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<v Speaker 2>group dissecting this fetal pig, and then the teacher was like,

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<v Speaker 2>if you get the brain out and like good quality,

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<v Speaker 2>then you get bonus points. So there I have, like

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<v Speaker 2>challenge accepted. And then I just the two guys that

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<v Speaker 2>were in my group, they were like, Nope, not touching that.

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<v Speaker 2>I was like, fine, it's gonna be me. So then

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<v Speaker 2>it was me doing it. But then I thought at

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<v Speaker 2>the time or by the way, I did get the

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<v Speaker 2>brain out and it was beautiful and my teacher was impressed.

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<v Speaker 3>How did you do it? Did you have to crack

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<v Speaker 3>it like a coconut?

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<v Speaker 2>Yes, there's like an art to cracking skulls.

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<v Speaker 1>Are you ready for Katherine Hatcher? Get ready for Katherine Hatcher?

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<v Speaker 1>So you got this pig brain out?

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<v Speaker 2>Yes? So I got this pig brain out. That's like

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<v Speaker 2>my first remembrance of like anything related to brain that

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<v Speaker 2>fascinated me. But it was more from a curiosity mechanical standpoint.

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<v Speaker 2>But I was also one of those hits that was

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<v Speaker 2>super fascinated by like weird medical mysteries and stuff. So

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<v Speaker 2>I had this interest in medicine and physiology and this

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<v Speaker 2>curiosity about it. But I thought that I didn't think

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<v Speaker 2>that science was anything beyond medicine, Like I didn't understand

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<v Speaker 2>what science was. My parents and like my dad's a lawyer,

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<v Speaker 2>my mom's an art teacher. They have no idea like

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<v Speaker 2>anything about science.

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<v Speaker 1>So Catherine loved writing and being creative, but took an

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<v Speaker 1>undergrad class in how muscles work and thought, well, this

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<v Speaker 1>shit's cool. I'll just go to medical school, which turned

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<v Speaker 1>into I'll study biochemistry, which turned into wait, I love

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<v Speaker 1>psychology and human behavior too, so maybe neuroscience is like

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<v Speaker 1>all of that. Yeah.

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<v Speaker 2>I thought the questions were fascinating. I have some people

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<v Speaker 2>in my family who have alcohol addiction, and so this

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<v Speaker 2>concept of like how does alcohol affect the brain has

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<v Speaker 2>been something that's been really interesting to me, just as

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<v Speaker 2>from a more personal standpoint, and so I was kind

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<v Speaker 2>of trying to slowly pursue those questions and then realize,

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<v Speaker 2>Like it was this realization that oh, science can be

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<v Speaker 2>a career. You don't just have to be a medical

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<v Speaker 2>doctor or a veterinarian or you know, a pharmacist or

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<v Speaker 2>something to be in science. You can do so many

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<v Speaker 2>other things.

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<v Speaker 1>So time as a whole is ticket. So let's get

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<v Speaker 1>to the nitty gritty of chronobiology. What is a circadian rhythm?

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<v Speaker 1>How do you describe that to someone?

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<v Speaker 2>So my favorite way to describe circadian rhythms is that

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<v Speaker 2>they are their behaviors or biological processes that exhibit some

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<v Speaker 2>sort of twenty four hour pattern, which means we see

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<v Speaker 2>the same approximate peak and prof in that pattern every

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<v Speaker 2>single day. So some examples of what these would be.

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<v Speaker 2>I think the most common people think of as sleep

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<v Speaker 2>and wake activity, because that's obviously the most interesting to us.

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<v Speaker 2>Just immediately, we quote unquote sleep at the same time

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<v Speaker 2>every day and quote unquote get up at the same

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<v Speaker 2>time every day. Humans are weird because we can be

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<v Speaker 2>conscious and make choices about when we get up or

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<v Speaker 2>go to sleep. But generally most species they get up

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<v Speaker 2>and go to bed at around the same time every day.

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<v Speaker 1>Is that just because that's when night falls and they're

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<v Speaker 1>kind of more vulnerable.

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<v Speaker 2>Yeah, So there's some thought that you know, your circadian rhythm,

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<v Speaker 2>at least with a lot of wild species or wild animals,

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<v Speaker 2>is going to depend on whether or not you're a

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<v Speaker 2>predator or prey and what you are hunting, what food

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<v Speaker 2>is of interest to you. So an owl is going

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<v Speaker 2>to be awake at night because it hunts mice, which

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<v Speaker 2>are also up at night for the most part, most

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<v Speaker 2>of them, and so the owl is going to of

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<v Speaker 2>course be nocturnal because that's when it's food is available.

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<v Speaker 2>Goad soups on humans, you know, I think we have

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<v Speaker 2>not adapted to be functional at night. Most of we're

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<v Speaker 2>kind of weird. We've evolved to be able to make

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<v Speaker 2>the choice of when we want to get up or

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<v Speaker 2>go to bed. But for the most part, our food

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<v Speaker 2>we were able to hunt during the day or you know,

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<v Speaker 2>at the late parts of the day.

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<v Speaker 1>Or now you just take the yell aap and you

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<v Speaker 1>just toggle open. Now you're like, what are my options here?

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<v Speaker 3>Seven eleven? Fine?

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<v Speaker 2>Yeah, what's on Uber eats today? What's whose delivery fee

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<v Speaker 2>is the cheapest right now?

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<v Speaker 1>I know. I wonder if that means that people, say

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<v Speaker 1>in New York, where they have more open late options,

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<v Speaker 1>tend to have a different sleep cycle than people in

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<v Speaker 1>say Sedona, which I visited, and their late night eating

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<v Speaker 1>options are shit. I ate fruit salad from Circle K

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<v Speaker 1>after a wedding sucked Sedona on blast.

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<v Speaker 3>But like, dif you get.

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<v Speaker 2>Married in Sedona, have a late night food option at

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<v Speaker 2>your wedding.

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<v Speaker 3>Oh god, yes, oh my god. Starving, y'all.

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<v Speaker 1>I drove around Sedona, Arizona at ten pm. Nothing was open.

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<v Speaker 1>I went back to my hotel. I had to eat

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<v Speaker 1>the inside of a soggy tuna wrap with a spork

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<v Speaker 1>in a cocktail gown. It was a beautiful wedding though

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<v Speaker 1>they're still married, I still like them. Also, a circadian

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<v Speaker 1>rhythm is something internal driven, but diurnal rhythms are just

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<v Speaker 1>regarding the day or night cycle. So an outside factor

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<v Speaker 1>like light or temperature that affects your internal circadian rhythms,

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<v Speaker 1>that's called a zightkeeper, which sounds like an Austrian word

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<v Speaker 1>for like a wool bonnet or an antelope saddle. But yes, okay, light,

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<v Speaker 1>But do you think that our environment, even in a

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<v Speaker 1>city versus a rural area, changes the way that we sleep?

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<v Speaker 2>Absolutely?

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<v Speaker 3>Really, I think, and I don't.

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<v Speaker 2>I there's probably some evidence in some research done looking

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<v Speaker 2>at the differences between rural and urban populations, but I

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<v Speaker 2>think there's kind of two major drivers, one of them

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<v Speaker 2>being light and then one of them being food availability.

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<v Speaker 2>But I think probably the biggest difference, especially with humans,

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<v Speaker 2>is going to be the difference between light exposure. While

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<v Speaker 2>there might be some light out in the country, it's

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<v Speaker 2>not going to be as intense and bright as you

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<v Speaker 2>know in the city, where it's everywhere you can't get

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<v Speaker 2>away from it.

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<v Speaker 1>Okay. So I ventured into the wilderness of research, and

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<v Speaker 1>I stumbled onto one twenty fourteen Portuguese study titled Differences

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<v Speaker 1>in Circadian Patterns between Rural and Urban populations an epidemiological

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<v Speaker 1>study in the countryside. So after analyzing sleep questionnaires of

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<v Speaker 1>a few thousand people, these Portuguese scientists found that compared

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<v Speaker 1>with the urban population, the rural population had earlier sleep

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<v Speaker 1>patterns Nadai. Rural folks also tended to have less what

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<v Speaker 1>scientists call social jet lag, which is when you sleep

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<v Speaker 1>in later on your days off and then you feel

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<v Speaker 1>wrecked on a Monday morning. But they did find higher

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<v Speaker 1>light exposure in the rural population, a higher prevalence of

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<v Speaker 1>psychiatric disorders in the rural population, but fewer metabolic diseases.

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<v Speaker 1>There was also a Bengali study and their sleep questionnaires

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<v Speaker 1>revealed that urban adult populations had crappier sleep than the

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<v Speaker 1>rural ladies slipt the worst. So here we are thinking

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<v Speaker 1>that the youth, with their gaming devices and meme screens

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<v Speaker 1>and late night shenanigans have the crappiest sleep, But really

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<v Speaker 1>we got a world of zombie moms and woozy women

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<v Speaker 1>hormones to blame. Who knows now. Worst city in the

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<v Speaker 1>US for light pollution. I looked into it and according

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<v Speaker 1>to a study done this year by the website sleep Chunkie, Washington,

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<v Speaker 1>DC is the most light polluted sound pollution. You're wondering,

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<v Speaker 1>look no further than my home, Los Angeles, which was

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<v Speaker 1>rated the least peaceful place to live in America. I'm

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<v Speaker 1>no data scientist, but is it any wonder that LA

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<v Speaker 1>also ranks and I look this up the highest in

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<v Speaker 1>the number of groupons sold for botox. Let's just stay

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<v Speaker 1>up all night tossing and turning, and then easy peasy,

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<v Speaker 1>inject botulism in our faces to look rested. What could

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<v Speaker 1>go wrong?

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<v Speaker 2>There might be more of an inclination, or maybe people

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<v Speaker 2>who are night owls are more attracted to city life

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<v Speaker 2>because there's.

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<v Speaker 1>Nowhere to do.

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<v Speaker 3>Yeah, that's good point. Correlation, non causation.

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<v Speaker 1>Yeah, And so why do we need circadian rhythms? So?

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<v Speaker 3>Do they? Does regularity make us healthier?

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<v Speaker 2>So I'll answer first question. So why do we need

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<v Speaker 2>circadian rhythms? We know that our bodies have evolved, All

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<v Speaker 2>species have evolved with this twenty four hour pattern of

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<v Speaker 2>light and dark, and circadian rhythms are more so related

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<v Speaker 2>to the twenty four hour day. We think of this

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<v Speaker 2>twenty four hour pattern of sunrise and sunset, and so

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<v Speaker 2>we've evolved to these conditions. So really we think that

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<v Speaker 2>it's a way to optimize our biology and our behavior

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<v Speaker 2>so that we can be the most successful in fitness

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<v Speaker 2>and the most successful in terms of our reproductive ability,

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<v Speaker 2>in terms of our survival. But the biggest thing is

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<v Speaker 2>that we know that there's some sort of indirect or

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<v Speaker 2>direct connection between circadian disruption and health.

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<v Speaker 3>What kinds of.

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<v Speaker 1>Say, negative effects happen when your circadian rhythm is screwed up?

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<v Speaker 3>How am I going to die?

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<v Speaker 2>So there's thought that there's increased risk of cancers, and yeah,

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<v Speaker 2>I'm mainly interested in like reproduction and reproductive capacity. So

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<v Speaker 2>I know that there's some changes in fertility. There's changes

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<v Speaker 2>in increased risk of reproductive cancers. There's increased risk of

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<v Speaker 2>metabolic disorders like type two diabetes. There's increased risk of obesity,

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<v Speaker 2>but whether or not that's a bad thing, we're not

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<v Speaker 2>one hundred percent sure. There's increased risk of stroke and

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<v Speaker 2>heart attack. So I've even seen things as crazy as

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<v Speaker 2>if we disrupt and these are an animals, of these

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<v Speaker 2>are in animal models, But when we disrupt circadian rhythms

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<v Speaker 2>before an animal gets pregnant, the offspring has immunological deficiencies.

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<v Speaker 1>Oh my god, Oh my god. Yes, why is this happening?

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<v Speaker 3>What types of protein messengers?

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<v Speaker 2>Like?

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<v Speaker 1>What is Do you have any idea from a structural

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<v Speaker 1>chemical standpoint why this is?

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<v Speaker 2>So there's this this idea of internal synchrony among our

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<v Speaker 2>different clocks. So we like to say clocks in the field,

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<v Speaker 2>of course, because we're talking about time.

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<v Speaker 3>It's about time.

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<v Speaker 2>So it's thought that each like, there's one part of

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<v Speaker 2>your brain that's considered the quote unquote master clock that

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<v Speaker 2>is called the super chiismatic nucleus. So if you saw

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<v Speaker 2>me on Twitter, my name is super chiismatic. There's a

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<v Speaker 2>reason for them. I am a little bit of a nerd.

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<v Speaker 1>Again that Twitter handle at super chismatic. She's committed to

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<v Speaker 1>this tidy, tidy piece of brain anatomy, and I respect that.

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<v Speaker 2>So this part of the brain actually sits right above

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<v Speaker 2>the optic chiasm, and so it's in the part of

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<v Speaker 2>the brain called the hypothalamus, which is involved in regulating

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<v Speaker 2>a lot of very basic systems in the body. So

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<v Speaker 2>this little brain area receives direct information from light, it

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<v Speaker 2>receives direct information from the retina, which gets stimulated when

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<v Speaker 2>light hits it, so then that communicates chemically to that

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<v Speaker 2>part of the brain. Then that part of the brain

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<v Speaker 2>sends signals all over to other areas in the hypothalamus,

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<v Speaker 2>to other areas outside of the hypothalmis and the brain

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<v Speaker 2>to the brain stem, which then those brain areas communicate

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<v Speaker 2>to the body.

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<v Speaker 1>So the hypothalmis side note, is a small area in

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<v Speaker 1>the center of the brain that's partly responsible for hormone release,

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<v Speaker 1>and the super chismatic nucleus SCN is a teeny tiny

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<v Speaker 1>part of that and it registers info about light and

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<v Speaker 1>dark and it sends signals everywhere just to let your

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<v Speaker 1>body know what's up out there.

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<v Speaker 2>So there's this main clock in the super chismatic nucleus

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<v Speaker 2>or SCN, and that is thought to orchestrate everything going

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<v Speaker 2>on in the body when it comes to light exposure.

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<v Speaker 2>But then yeah, yeah, so when light exposure goes wrong.

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<v Speaker 2>But then outside of the body, there are outside of

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<v Speaker 2>the brain, there are other clocks, Like there's a liver clock,

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<v Speaker 2>there's a clock in your gut, there's a clock in

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<v Speaker 2>your stomach, there's a clock in your muscles. And when

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<v Speaker 2>we talk about clocks, we're generally referring to a set

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<v Speaker 2>of proteins and genes that have been shown to be rhythmic,

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<v Speaker 2>and almost every single cell in the body expresses these

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<v Speaker 2>same genes, but we don't know their function in every

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<v Speaker 2>area of the body. In the part of the brain

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<v Speaker 2>I mentioned before, the SCN.

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<v Speaker 1>Again, super chismatic nucleus SCN.

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<v Speaker 2>We know that they respond to light, and then their

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<v Speaker 2>rhythms change and respond to light, which is thought to

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<v Speaker 2>lead to downstream changes in other proteins and hormones and

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<v Speaker 2>other signals that would communicate to the brain the rest

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<v Speaker 2>of the brain, but we don't know exactly their role

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<v Speaker 2>in other body parts. So that's one thing that a

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<v Speaker 2>lot of people are trying to figure out. So the

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<v Speaker 2>concept of internal synchrony is that this SCN is at

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<v Speaker 2>a specific pattern, and all of your other organs and

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<v Speaker 2>tissues are at a specific pattern every day, but when

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<v Speaker 2>something goes wrong, they get out of whack and they

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<v Speaker 2>quote unquote desynchronize, And so it's thought that this desynchrony

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<v Speaker 2>is somehow kind of tugging body certain body functions to

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<v Speaker 2>be performing when they might not supposed to be performing,

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<v Speaker 2>or the brain is trying to do something when the

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<v Speaker 2>brain shouldn't.

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<v Speaker 1>Be doing something, please not.

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<v Speaker 2>Now it's probably much more complicated than that, but we don't.

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<v Speaker 2>And I like, I know there's some hormones that are

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<v Speaker 2>thought to be involved in regulating it. Some melatonin is

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<v Speaker 2>a big one that a lot of people hear of.

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<v Speaker 2>So when your circadian rhythms are when light, you're exposed

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<v Speaker 2>to light at night, your melatonin rhythms get screwed up.

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<v Speaker 2>When you're exposed to light at night, your cortisol or

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<v Speaker 2>what's thought is your stress hormone that gets messed up.

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<v Speaker 2>So it's thought that those signals can also attach to

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<v Speaker 2>different body areas and signal, hey, something's going wrong. And

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<v Speaker 2>it's likely that the chronic exposure to circadian disruption is

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<v Speaker 2>what's pausing all of these issues. So pretty much anybody

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<v Speaker 2>in a city or suburban area it's exposed to light

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<v Speaker 2>at night.

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<v Speaker 1>Oh god, Yeah, wait, what is your tell me about

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<v Speaker 1>your sleep hygiene?

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<v Speaker 3>Out with it?

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<v Speaker 2>Oh god. So it's kind of ironic because I actually

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<v Speaker 2>like run an Instagram account that's like dedicated to self

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<v Speaker 2>care and like mental health for graduate students, and I'm

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<v Speaker 2>like one of the worst people to ask about this.

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<v Speaker 3>Oh that's the bad news.

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<v Speaker 2>First of all, like, I have what I like to

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<v Speaker 2>call sleep procrastination, and I don't I didn't make up

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<v Speaker 2>that term. I think this is a problem with a

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<v Speaker 2>lot of people where we're like, oh, my god, I

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<v Speaker 2>have so much to do, and so you watch Gray's

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<v Speaker 2>Anatomy for twelve hours instead of doing anything, and then

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<v Speaker 2>all of a sudden you're like, oh, it's ten thirty

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<v Speaker 2>eleven o'clock at night. I need to get stuff done.

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<v Speaker 2>So then you work until two or three or four

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<v Speaker 2>in the morning.

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<v Speaker 3>Yes, I've read my diary. You're reciting my diary.

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<v Speaker 2>So I'm definitely one of those. I try to sleep better,

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<v Speaker 2>and honestly, like my sleep hygiene only needs to be

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<v Speaker 2>adjusted when I start to get stressed out. That's when

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<v Speaker 2>I tend to need to hone in. But most of

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<v Speaker 2>the time I'm in my I'm on my phone in bed,

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<v Speaker 2>I'm watching TV in bed. I'm so bad.

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<v Speaker 3>But I'm so much like blue light.

424
00:24:11.160 --> 00:24:13.440
<v Speaker 2>Yes, it's everywhere, it's everywhere.

425
00:24:13.799 --> 00:24:16.880
<v Speaker 1>Okay, so big cities have more light pollution, but what

426
00:24:16.960 --> 00:24:20.519
<v Speaker 1>about the light you curl up with and personally jam

427
00:24:20.680 --> 00:24:23.240
<v Speaker 1>into your retinas before bed? The blue stuff? Should we

428
00:24:23.240 --> 00:24:25.839
<v Speaker 1>all be wearing glasses like Bono. Catherine says that the

429
00:24:26.039 --> 00:24:28.880
<v Speaker 1>SCN is most sensitive to blue light.

430
00:24:29.079 --> 00:24:33.039
<v Speaker 2>Whereas red light. It's not picked up as well in

431
00:24:33.440 --> 00:24:35.839
<v Speaker 2>the brain, so you you still sense it, but it's

432
00:24:35.880 --> 00:24:40.599
<v Speaker 2>not going to stimulate those cells that contribute to this

433
00:24:40.839 --> 00:24:44.759
<v Speaker 2>light signaling in the brain, so we see it. It

434
00:24:45.039 --> 00:24:48.200
<v Speaker 2>probably has a minor effect, but it's not as dramatic

435
00:24:48.240 --> 00:24:49.680
<v Speaker 2>and as intense as blue light.

436
00:24:50.799 --> 00:24:54.440
<v Speaker 1>Now, what happens if, let's say, hypothetically, you're a person

437
00:24:54.440 --> 00:24:57.799
<v Speaker 1>who falls asleep with the lights on five nights a week,

438
00:24:58.200 --> 00:25:01.680
<v Speaker 1>it's great, What is how opening in your coconut?

439
00:25:03.240 --> 00:25:08.240
<v Speaker 2>So I was thinking about this because I saw your question,

440
00:25:09.599 --> 00:25:15.279
<v Speaker 2>and I think it would be because when we close

441
00:25:15.319 --> 00:25:17.759
<v Speaker 2>our eyes, we still see the light. The light is

442
00:25:17.799 --> 00:25:21.839
<v Speaker 2>still coming through our thin little strips of eyelids. So

443
00:25:22.160 --> 00:25:25.960
<v Speaker 2>you're probably being exposed to dim light at night, which

444
00:25:26.359 --> 00:25:30.039
<v Speaker 2>is maybe not as bad as bright light at night,

445
00:25:30.079 --> 00:25:32.319
<v Speaker 2>but it's bad. So all the things that you would

446
00:25:32.319 --> 00:25:35.079
<v Speaker 2>expect to come from light at night are going to

447
00:25:35.119 --> 00:25:37.720
<v Speaker 2>be coming from having your light on while you sleep.

448
00:25:38.839 --> 00:25:44.400
<v Speaker 2>So there, Yeah, and the fact that you're doing it,

449
00:25:44.480 --> 00:25:47.880
<v Speaker 2>like the fact that you're doing it all almost all

450
00:25:47.920 --> 00:25:53.440
<v Speaker 2>of the time. Yeah, yeah, maybe you could get around

451
00:25:53.480 --> 00:25:56.480
<v Speaker 2>it and like put the orange lights or whatever they

452
00:25:56.480 --> 00:25:59.799
<v Speaker 2>are in your bedroom instead and it wouldn't be us.

453
00:25:59.799 --> 00:26:02.160
<v Speaker 2>But then it's hard to see things.

454
00:26:02.759 --> 00:26:05.200
<v Speaker 1>That's very generous that you think this is occurring in

455
00:26:05.279 --> 00:26:08.680
<v Speaker 1>a bed and not on the couch with a laptop

456
00:26:08.920 --> 00:26:14.039
<v Speaker 1>under my face. So sleep procrastination, I'm gonna okay, I'm

457
00:26:14.079 --> 00:26:18.519
<v Speaker 1>gonna research and aside on how to stop sleep procrastination. Okay,

458
00:26:18.519 --> 00:26:20.720
<v Speaker 1>so side note. About five years ago a group of

459
00:26:20.759 --> 00:26:25.559
<v Speaker 1>scientists from the Netherlands identified this phenomenon of sleep or

460
00:26:25.640 --> 00:26:29.160
<v Speaker 1>bedtime procrastination, and they defined it as quote, failing to

461
00:26:29.200 --> 00:26:32.319
<v Speaker 1>go to bed at the intended time while no external

462
00:26:32.400 --> 00:26:36.559
<v Speaker 1>circumstances prevent a person from doing so. So that last

463
00:26:36.559 --> 00:26:38.759
<v Speaker 1>half the sentence is like it's your own damn fault.

464
00:26:39.200 --> 00:26:40.519
<v Speaker 3>So what causes this?

465
00:26:40.880 --> 00:26:45.400
<v Speaker 1>They think deficits in self regulation or having ADHD, or

466
00:26:45.440 --> 00:26:49.839
<v Speaker 1>anxiety or perfectionism or work compulsion. I did some digging

467
00:26:49.960 --> 00:26:53.680
<v Speaker 1>and one twenty nineteen Turkish study entitled Life is Short,

468
00:26:53.880 --> 00:26:58.480
<v Speaker 1>Stay awake, death, anxiety, and bedtime Procrastination found that a

469
00:26:58.519 --> 00:27:02.039
<v Speaker 1>fear of being a corpse eventually is one cause for

470
00:27:02.119 --> 00:27:05.720
<v Speaker 1>sleep procrastination. So less time awake means less time to

471
00:27:05.720 --> 00:27:10.400
<v Speaker 1>be conscious to experience life's rich pleasures, such as watching

472
00:27:10.440 --> 00:27:13.680
<v Speaker 1>dog videos and going down social media rabbit holes to

473
00:27:13.720 --> 00:27:16.640
<v Speaker 1>see where your ex boyfriend went on vacation. So I

474
00:27:16.720 --> 00:27:20.640
<v Speaker 1>read roughly seventeen thousand different blogs and websites about how

475
00:27:20.680 --> 00:27:23.640
<v Speaker 1>to stop, and there was advice like take a nice

476
00:27:23.680 --> 00:27:27.640
<v Speaker 1>bath at night and stop using your devices in the evening,

477
00:27:28.000 --> 00:27:30.680
<v Speaker 1>give yourself an hour window to get ready for bed

478
00:27:30.960 --> 00:27:32.839
<v Speaker 1>or on your to do list for the day, set

479
00:27:32.839 --> 00:27:37.240
<v Speaker 1>a bedtime first, and then work backwards scheduling your entire day.

480
00:27:37.599 --> 00:27:40.839
<v Speaker 1>In essence, the advice is like, suck it up, realize

481
00:27:40.960 --> 00:27:43.200
<v Speaker 1>your brain hates you for doing it, and then knock

482
00:27:43.240 --> 00:27:46.319
<v Speaker 1>it off. Tipshit. Or maybe you could just go banish

483
00:27:46.400 --> 00:27:49.519
<v Speaker 1>yourself to the woods for a while. What about people

484
00:27:49.519 --> 00:27:53.559
<v Speaker 1>who go on like circadian cleanses and they go camping

485
00:27:53.720 --> 00:27:56.400
<v Speaker 1>or they don't use artificial lights for like a week.

486
00:27:56.480 --> 00:27:58.759
<v Speaker 3>Does that reset anything? Does that help at all?

487
00:27:58.880 --> 00:28:02.160
<v Speaker 2>It probably temporary resets things, But let's be honest, if

488
00:28:02.200 --> 00:28:04.279
<v Speaker 2>you go straight back to what you were doing before,

489
00:28:04.400 --> 00:28:07.559
<v Speaker 2>you're the purpose of circadian rhythms is to be able

490
00:28:07.559 --> 00:28:11.119
<v Speaker 2>to adapt to changes. So we don't quite know if

491
00:28:11.200 --> 00:28:15.799
<v Speaker 2>like one small disruption of circadian rhythms has lasting effects

492
00:28:15.880 --> 00:28:19.519
<v Speaker 2>on the body. It probably doesn't. It's probably the chronic exposure.

493
00:28:19.599 --> 00:28:22.880
<v Speaker 2>Like I mentioned before, this is the chronic So if

494
00:28:22.880 --> 00:28:25.200
<v Speaker 2>you only go away for a week and you're living

495
00:28:25.279 --> 00:28:29.400
<v Speaker 2>in the wilderness with the moonlight, it's probably not gonna

496
00:28:29.519 --> 00:28:33.839
<v Speaker 2>be as beneficial as just making more permanent changes at

497
00:28:33.880 --> 00:28:35.200
<v Speaker 2>home on a regular basis.

498
00:28:35.799 --> 00:28:37.799
<v Speaker 3>That makes sense. Yeah, Now what about animals.

499
00:28:37.920 --> 00:28:41.039
<v Speaker 1>Are there any animals that have really weird circadian rhythms

500
00:28:41.039 --> 00:28:42.720
<v Speaker 1>that are like up and down and up and down.

501
00:28:43.039 --> 00:28:46.720
<v Speaker 2>Cats basically don't have They have circadian rhythms, but not

502
00:28:46.759 --> 00:28:47.960
<v Speaker 2>in sleep wake activity.

503
00:28:48.519 --> 00:28:50.519
<v Speaker 3>Really, how does that work?

504
00:28:50.960 --> 00:28:53.279
<v Speaker 2>They just sleep all the time. They're carnivores. They don't

505
00:28:53.319 --> 00:28:54.880
<v Speaker 2>have to worry about it. They eat whatever the heck

506
00:28:54.920 --> 00:28:58.920
<v Speaker 2>they want. Well, house cats they're they're lazy and they'll

507
00:28:58.920 --> 00:29:01.200
<v Speaker 2>eat whatever food you give them. But like, if you

508
00:29:01.240 --> 00:29:03.759
<v Speaker 2>think about cats, they you know, they've evolved to be

509
00:29:04.359 --> 00:29:06.599
<v Speaker 2>just eat whatever the heck they want whenever they can

510
00:29:06.640 --> 00:29:08.319
<v Speaker 2>get it. They're kind of at the top of their

511
00:29:08.359 --> 00:29:11.759
<v Speaker 2>food chain. They don't have to worry about what food

512
00:29:11.799 --> 00:29:13.680
<v Speaker 2>is available and when, so they can kind of just

513
00:29:13.720 --> 00:29:17.079
<v Speaker 2>be lazy and sleep like all the time. I think

514
00:29:17.119 --> 00:29:19.920
<v Speaker 2>they sleep like sixteen hours a day or something.

515
00:29:20.039 --> 00:29:22.519
<v Speaker 1>God, I know, right, but they're like koalas or something,

516
00:29:22.559 --> 00:29:26.119
<v Speaker 1>don't Koalas and sloths sleep like sixteen eight twenty hours

517
00:29:26.160 --> 00:29:26.400
<v Speaker 1>a day.

518
00:29:26.480 --> 00:29:28.480
<v Speaker 2>They sleep a lot. I don't know the exact numbers,

519
00:29:28.480 --> 00:29:29.400
<v Speaker 2>but they do sleep a lot.

520
00:29:29.480 --> 00:29:32.400
<v Speaker 1>Yeah. Side note, of course, I google the animals that

521
00:29:32.440 --> 00:29:36.599
<v Speaker 1>sleep the most, and giraffes apparently all have cocaine problems

522
00:29:36.680 --> 00:29:39.119
<v Speaker 1>because they sleep four to five hours at night. Get

523
00:29:39.200 --> 00:29:40.920
<v Speaker 1>up and take a spin class or some shit. I

524
00:29:40.920 --> 00:29:44.799
<v Speaker 1>don't know. But giant armadillos get this, apparently sleep eighteen

525
00:29:44.839 --> 00:29:48.200
<v Speaker 1>hours a day, and koalas and little brown bats have

526
00:29:48.319 --> 00:29:51.519
<v Speaker 1>been observed snoozing for almost twenty hours a day. But

527
00:29:51.559 --> 00:29:54.720
<v Speaker 1>they were curious about sloths, so they fitted wild ones

528
00:29:55.000 --> 00:29:58.119
<v Speaker 1>with little fitbits or something, and they showed they only

529
00:29:58.200 --> 00:30:00.720
<v Speaker 1>sleep nine and a half hours a day. It's not

530
00:30:00.799 --> 00:30:04.079
<v Speaker 1>too shabby sloths. Slaws are like, yeah, remember that time

531
00:30:04.119 --> 00:30:07.079
<v Speaker 1>you needed a word for laziness, so you just called

532
00:30:07.079 --> 00:30:08.759
<v Speaker 1>it usip.

533
00:30:09.559 --> 00:30:13.680
<v Speaker 3>What about some circadian flim flam any pervasive lies?

534
00:30:13.799 --> 00:30:13.960
<v Speaker 1>Yeah?

535
00:30:14.079 --> 00:30:14.759
<v Speaker 3>Than soap?

536
00:30:15.240 --> 00:30:16.319
<v Speaker 1>Get on so excited.

537
00:30:16.000 --> 00:30:25.960
<v Speaker 2>About this question. So let everybody know circadian rhythm is

538
00:30:26.000 --> 00:30:31.440
<v Speaker 2>not a thing. There is not a circadian.

539
00:30:30.960 --> 00:30:33.440
<v Speaker 3>Rhythm, not singular.

540
00:30:33.640 --> 00:30:38.559
<v Speaker 2>It's not singular circadian rhythms. Like the words circadian literally

541
00:30:38.599 --> 00:30:42.240
<v Speaker 2>means about a day. It's referring to rhythms that occur

542
00:30:42.319 --> 00:30:45.039
<v Speaker 2>about a day. It's any rhythm in the body. You

543
00:30:45.079 --> 00:30:48.799
<v Speaker 2>don't have a circadian rhythm. You have circadian rhythms because

544
00:30:48.799 --> 00:30:52.160
<v Speaker 2>there's so many different rhythms in the body that act

545
00:30:52.240 --> 00:30:55.240
<v Speaker 2>on completely different patterns. So we can't just refer to

546
00:30:55.279 --> 00:30:57.880
<v Speaker 2>one thing. Now. I get most people are referring to

547
00:30:57.960 --> 00:31:01.759
<v Speaker 2>sleepwake activity. That's generally what people think of. But that's

548
00:31:01.920 --> 00:31:03.200
<v Speaker 2>just one example.

549
00:31:04.680 --> 00:31:08.240
<v Speaker 1>So if you say goo potty at the same time

550
00:31:08.319 --> 00:31:11.000
<v Speaker 1>every morning, that's a circadian rhythm in and of itself.

551
00:31:11.079 --> 00:31:14.319
<v Speaker 2>Yeah, there is. Actually, there's like circaian rhythms in a

552
00:31:14.440 --> 00:31:18.359
<v Speaker 2>lot of things you think of it. There's probably one.

553
00:31:18.279 --> 00:31:22.160
<v Speaker 3>Oh my god, can I ask you Patreon questions?

554
00:31:22.279 --> 00:31:24.880
<v Speaker 1>Yeah, oh my god. Okay, I'm getting to them a

555
00:31:24.920 --> 00:31:27.599
<v Speaker 1>little bit early because we have so many and I

556
00:31:27.680 --> 00:31:30.559
<v Speaker 1>highlighted a lot and there are so many questions that

557
00:31:30.599 --> 00:31:32.240
<v Speaker 1>I want to ask, but I want the patrons to

558
00:31:32.279 --> 00:31:34.119
<v Speaker 1>be able to ask them, so I'm just like, let's

559
00:31:34.119 --> 00:31:37.039
<v Speaker 1>get into it. Okay, okay, But Before we get into

560
00:31:37.039 --> 00:31:39.000
<v Speaker 1>your questions, we'll take a quick break to hear about

561
00:31:39.000 --> 00:31:40.880
<v Speaker 1>some sponsors of the show who make it possible for

562
00:31:40.960 --> 00:31:44.039
<v Speaker 1>us to donate to a charity of theologists choosing this week,

563
00:31:44.160 --> 00:31:48.000
<v Speaker 1>Catherine chose Stem Advocacy Institute or SIA. SIA is a

564
00:31:48.000 --> 00:31:52.000
<v Speaker 1>global community of scientists, science communicators, and professionals who are

565
00:31:52.079 --> 00:31:55.440
<v Speaker 1>passionate about strengthening the network of access to science, education

566
00:31:55.839 --> 00:31:59.079
<v Speaker 1>and engagement. They give fellowships to scientists like Catherine, and

567
00:31:59.119 --> 00:32:02.039
<v Speaker 1>they believe that EDU with a strong foundation in science

568
00:32:02.119 --> 00:32:06.079
<v Speaker 1>is a critical component for global economic growth, social advancement,

569
00:32:06.160 --> 00:32:09.559
<v Speaker 1>and ultimately global peace. So a donation went to STEM

570
00:32:09.599 --> 00:32:11.799
<v Speaker 1>Advocacy Institute, and there will be a link to them

571
00:32:11.799 --> 00:32:14.079
<v Speaker 1>in the show notes, as well as to the sponsors

572
00:32:14.119 --> 00:32:20.000
<v Speaker 1>who you may hear about right now. Okay, your questions, Okay,

573
00:32:20.559 --> 00:32:25.240
<v Speaker 1>Patreon questions, so many millions of them. Forest dots high

574
00:32:25.279 --> 00:32:28.400
<v Speaker 1>forest says why is mine so fucked up?

575
00:32:28.559 --> 00:32:32.079
<v Speaker 3>And what can I do to fix it? Just straight up?

576
00:32:33.759 --> 00:32:39.599
<v Speaker 2>So I have to say hashtag same. So I would

577
00:32:39.680 --> 00:32:45.319
<v Speaker 2>say our circadian rhythms, most likely referring to sleepwake activity,

578
00:32:45.359 --> 00:32:49.359
<v Speaker 2>Like I was just saying, they can get really screwed up.

579
00:32:49.359 --> 00:32:51.559
<v Speaker 2>For a lot of reasons, but I think the most

580
00:32:51.680 --> 00:32:56.000
<v Speaker 2>common for most people is lack of structure. So this

581
00:32:56.119 --> 00:32:58.240
<v Speaker 2>might be an answer to a lot of questions. But

582
00:32:58.440 --> 00:33:02.440
<v Speaker 2>having a very consistent routine, especially with when you're getting

583
00:33:02.599 --> 00:33:04.920
<v Speaker 2>up and when you're going to bed, and then when

584
00:33:04.960 --> 00:33:08.119
<v Speaker 2>you eat food, those are going to be like the

585
00:33:08.200 --> 00:33:14.640
<v Speaker 2>biggest two most important scheduled things to have to help

586
00:33:14.680 --> 00:33:16.680
<v Speaker 2>improve your rhythmicity.

587
00:33:17.279 --> 00:33:19.359
<v Speaker 1>This just in I looked it up in Rhythmicity is

588
00:33:19.400 --> 00:33:20.039
<v Speaker 1>a real word.

589
00:33:20.880 --> 00:33:26.519
<v Speaker 2>Our body loves consistency, our brain loves schedules, even a

590
00:33:26.599 --> 00:33:28.880
<v Speaker 2>lot of us think that we don't, but like, yeah,

591
00:33:29.000 --> 00:33:32.680
<v Speaker 2>our circadian rhythms. Do you know you have similar circadian

592
00:33:32.720 --> 00:33:35.160
<v Speaker 2>rhythms to a moth. So you're not going to be

593
00:33:35.279 --> 00:33:38.519
<v Speaker 2>like you're You're not as incomplex as you want to

594
00:33:38.559 --> 00:33:43.000
<v Speaker 2>think you are. So having a consistent schedule, especially with

595
00:33:43.079 --> 00:33:46.000
<v Speaker 2>light and food and sleep, those things are going to

596
00:33:46.079 --> 00:33:48.759
<v Speaker 2>be the most beneficial for fixing your rhythms.

597
00:33:49.359 --> 00:33:51.319
<v Speaker 3>Oh my god, I feel very attacked.

598
00:33:51.759 --> 00:33:55.119
<v Speaker 1>Very see uh, Ellie Robert wants to know what's the

599
00:33:55.160 --> 00:33:57.640
<v Speaker 1>best way to get blue light in the mornings when

600
00:33:57.680 --> 00:34:00.559
<v Speaker 1>you wake up before the sun comes up. Is blue

601
00:34:00.599 --> 00:34:02.759
<v Speaker 1>light in the morning good for waking us up.

602
00:34:02.880 --> 00:34:05.640
<v Speaker 2>It looks like there's some evidence for what they call

603
00:34:06.200 --> 00:34:10.480
<v Speaker 2>a dawn simulation, So it's similar to those fancy alarm

604
00:34:10.519 --> 00:34:13.559
<v Speaker 2>clocks that you can buy that like slowly bring light

605
00:34:14.079 --> 00:34:17.239
<v Speaker 2>or using like a bright light simulator, so you can

606
00:34:17.280 --> 00:34:19.599
<v Speaker 2>have those desktop ones that people use for a seasonal

607
00:34:19.639 --> 00:34:23.159
<v Speaker 2>effective disorder. Using something like that in the morning can

608
00:34:23.239 --> 00:34:25.920
<v Speaker 2>kind of trick your brain into thinking, Oh, the sun's up,

609
00:34:26.000 --> 00:34:29.639
<v Speaker 2>it's morning, It's time to like do stuff. So there's

610
00:34:29.679 --> 00:34:32.199
<v Speaker 2>been some evidence to show that that actually improves our

611
00:34:32.239 --> 00:34:35.760
<v Speaker 2>attention and improves our cognitive performance in the morning, as

612
00:34:35.760 --> 00:34:37.119
<v Speaker 2>opposed to not using them.

613
00:34:38.239 --> 00:34:41.800
<v Speaker 1>Are alarm clocks kind of evil when it comes to

614
00:34:41.840 --> 00:34:44.079
<v Speaker 1>circadian rhythms? Or are they just a tool we need

615
00:34:44.119 --> 00:34:45.840
<v Speaker 1>to stay on track to circadian rhythms?

616
00:34:45.920 --> 00:34:47.079
<v Speaker 2>I think they're a tool we need.

617
00:34:47.159 --> 00:34:47.400
<v Speaker 1>Now.

618
00:34:48.039 --> 00:34:50.840
<v Speaker 2>I've noticed mine has a really bright light that I

619
00:34:50.960 --> 00:34:54.400
<v Speaker 2>can't dim, so I should probably get rid of it

620
00:34:54.440 --> 00:34:57.519
<v Speaker 2>and get a new one because I actually like can

621
00:34:57.559 --> 00:35:02.519
<v Speaker 2>see it through my eyelids when I'm har sleep. But

622
00:35:02.519 --> 00:35:04.920
<v Speaker 2>but yeah, I think they're more so a tool to

623
00:35:05.079 --> 00:35:07.880
<v Speaker 2>kind of keep you consistently on schedule, especially when you

624
00:35:07.960 --> 00:35:10.320
<v Speaker 2>have to get up and go to sleep at a

625
00:35:10.320 --> 00:35:13.119
<v Speaker 2>specific time of day and you don't have as much flexibility.

626
00:35:14.000 --> 00:35:16.719
<v Speaker 3>Man, we need what we really need, hear me out.

627
00:35:17.119 --> 00:35:20.400
<v Speaker 1>We need alarm clocks that are sleep clocks that are like,

628
00:35:20.559 --> 00:35:22.599
<v Speaker 1>and you're in bed.

629
00:35:22.719 --> 00:35:23.400
<v Speaker 3>You know what I mean.

630
00:35:23.559 --> 00:35:27.440
<v Speaker 1>Yeah, Like, we need a ten thirty alarm that's like, okay,

631
00:35:27.920 --> 00:35:30.280
<v Speaker 1>all right, fucker, time to brush your teeth.

632
00:35:30.519 --> 00:35:32.320
<v Speaker 2>Have you tried doing that on your phone?

633
00:35:32.719 --> 00:35:35.159
<v Speaker 3>No, but tonight's might be night number one.

634
00:35:35.800 --> 00:35:38.320
<v Speaker 1>Okay. Side note when it comes to waking up, if

635
00:35:38.360 --> 00:35:41.280
<v Speaker 1>you're in the market for a new morning alarm clock,

636
00:35:41.320 --> 00:35:43.400
<v Speaker 1>I looked for the weirdest for you, and there's one

637
00:35:43.440 --> 00:35:47.000
<v Speaker 1>called Clockie that's on wheels and it runs away from

638
00:35:47.000 --> 00:35:48.920
<v Speaker 1>you until you catch it and turn it off or

639
00:35:48.960 --> 00:35:50.800
<v Speaker 1>I guess set it on fire if you want to.

640
00:35:51.039 --> 00:35:54.199
<v Speaker 1>There's another that requires you to shoot a laser pointer

641
00:35:54.400 --> 00:35:57.400
<v Speaker 1>at a target before the alarm shuts off. There are

642
00:35:57.639 --> 00:36:01.360
<v Speaker 1>bedside mats you have to stand on before they'll stop wailing.

643
00:36:01.760 --> 00:36:05.440
<v Speaker 1>There's the terrifying sounding shot clock that seems to zap

644
00:36:05.480 --> 00:36:08.960
<v Speaker 1>your wrist, maybe with an electric current, until you accept

645
00:36:08.960 --> 00:36:11.559
<v Speaker 1>that it's a new day. There's another that's called the

646
00:36:11.599 --> 00:36:15.679
<v Speaker 1>sleep Squad that utilizes a police siren every morning. I

647
00:36:15.679 --> 00:36:17.760
<v Speaker 1>don't know why they called it sleep Squad when they

648
00:36:17.760 --> 00:36:20.360
<v Speaker 1>could have named it the Wakey Brigade. Also, I found

649
00:36:20.360 --> 00:36:22.840
<v Speaker 1>a four hundred and fifty dollars option that makes poured

650
00:36:22.840 --> 00:36:25.679
<v Speaker 1>over coffee at your bedside, and I don't know why

651
00:36:25.760 --> 00:36:27.920
<v Speaker 1>you couldn't just use like a thirty dollars Black and

652
00:36:28.000 --> 00:36:30.519
<v Speaker 1>Decker coffee pot with a timer instead. It's done in

653
00:36:30.559 --> 00:36:34.440
<v Speaker 1>my business. But in terms of the most potentially sculptural,

654
00:36:34.519 --> 00:36:37.719
<v Speaker 1>there is a contraption called a dream Time water alarm,

655
00:36:38.039 --> 00:36:40.840
<v Speaker 1>and it relies on you filling it at night and

656
00:36:40.840 --> 00:36:44.199
<v Speaker 1>then a steady drip of water all night changes the

657
00:36:44.239 --> 00:36:47.440
<v Speaker 1>balance on a scale until, like a soft bill thing

658
00:36:47.679 --> 00:36:50.280
<v Speaker 1>gets hit in the morning. It does not, however, spray

659
00:36:50.320 --> 00:36:51.800
<v Speaker 1>you in the face, which is what I was looking

660
00:36:51.800 --> 00:36:54.280
<v Speaker 1>for when I stumbled upon it. Oh. When it comes

661
00:36:54.320 --> 00:36:58.280
<v Speaker 1>to light based solutions, there are all manner of sunrise

662
00:36:58.320 --> 00:36:59.079
<v Speaker 1>alarm clocks.

663
00:36:59.360 --> 00:37:00.639
<v Speaker 3>They have great reviews.

664
00:37:00.800 --> 00:37:03.199
<v Speaker 1>There are higher end ones by Phillips that are a

665
00:37:03.239 --> 00:37:07.039
<v Speaker 1>couple hundred bucks to like the twenty dollars home Labs options,

666
00:37:07.280 --> 00:37:10.199
<v Speaker 1>because all of us know too well that the sound

667
00:37:10.280 --> 00:37:16.960
<v Speaker 1>of an iPhone alarm brings deep terrible morning dread. Now,

668
00:37:17.000 --> 00:37:19.639
<v Speaker 1>what about if you use it the night before you

669
00:37:19.679 --> 00:37:23.079
<v Speaker 1>wanted to know. Logan Levo asks, is using my phone

670
00:37:23.119 --> 00:37:25.440
<v Speaker 1>for a while before sleep actually fucking me up? Like

671
00:37:25.519 --> 00:37:32.679
<v Speaker 1>my dad insists, mister, Honestly, because we also have light

672
00:37:32.760 --> 00:37:36.800
<v Speaker 1>and TV on, just your phone is probably not as

673
00:37:37.159 --> 00:37:38.760
<v Speaker 1>bad as we want to think it is.

674
00:37:39.159 --> 00:37:42.920
<v Speaker 2>There's a lot of other light factors that are fucking

675
00:37:43.000 --> 00:37:46.480
<v Speaker 2>us up. Let's be honest. But there is some thought

676
00:37:46.519 --> 00:37:48.639
<v Speaker 2>that because of how bright it is and how close

677
00:37:48.679 --> 00:37:50.480
<v Speaker 2>it is to our faces, that it might be more

678
00:37:50.519 --> 00:37:54.039
<v Speaker 2>stimulating than a TV like across the room or a

679
00:37:54.079 --> 00:37:57.360
<v Speaker 2>dim white light in your lamp with a lamp shade.

680
00:37:57.639 --> 00:38:01.679
<v Speaker 2>So it is possible that it's more fucking upness, but

681
00:38:02.039 --> 00:38:03.440
<v Speaker 2>we're not one hundred percent sure.

682
00:38:04.159 --> 00:38:08.320
<v Speaker 1>New words rhythmicity and fucking upness, so put those in

683
00:38:08.360 --> 00:38:12.000
<v Speaker 1>your pocket now. A few of you had sleep mask questions.

684
00:38:12.039 --> 00:38:14.719
<v Speaker 1>I'm looking at you, Emily Read, Julie Bear and Amanda

685
00:38:14.800 --> 00:38:17.679
<v Speaker 1>Jay while I'm looking your direction, but I don't see

686
00:38:17.679 --> 00:38:18.840
<v Speaker 1>anything because of the mask thing.

687
00:38:19.480 --> 00:38:22.199
<v Speaker 3>Do you have a sleep mask that you prefer? Do

688
00:38:22.199 --> 00:38:23.199
<v Speaker 3>you sleep with a sleep mask?

689
00:38:23.320 --> 00:38:25.159
<v Speaker 2>I do sleep with a sleep mask, and I bought

690
00:38:25.159 --> 00:38:29.840
<v Speaker 2>whatever was relatively affordable on Amazon as long as it

691
00:38:29.880 --> 00:38:32.280
<v Speaker 2>blocks out all the light and doesn't like fall on

692
00:38:32.320 --> 00:38:35.119
<v Speaker 2>my face. I sleep with a blanket on top of

693
00:38:35.119 --> 00:38:37.320
<v Speaker 2>my head, though, to be honest with my partner snores.

694
00:38:37.880 --> 00:38:44.599
<v Speaker 2>So and a machine and two fans because I'm a mess.

695
00:38:46.360 --> 00:38:49.119
<v Speaker 2>I have a travel fan that I actually fly with

696
00:38:49.159 --> 00:38:50.480
<v Speaker 2>me when I go places.

697
00:38:50.840 --> 00:38:53.440
<v Speaker 3>Oh my god, I love how prepared you are.

698
00:38:54.440 --> 00:38:56.880
<v Speaker 2>I'm very picky when it comes to sleep, so I

699
00:38:56.920 --> 00:38:58.679
<v Speaker 2>try to do as much as I can to make

700
00:38:58.719 --> 00:38:59.519
<v Speaker 2>it happen.

701
00:39:00.400 --> 00:39:01.760
<v Speaker 3>There's this great invention.

702
00:39:01.960 --> 00:39:04.039
<v Speaker 1>I covered it on Innovation Dation and it's called a

703
00:39:04.079 --> 00:39:06.159
<v Speaker 1>bee fan, and it's a fan that sits at the

704
00:39:06.199 --> 00:39:07.880
<v Speaker 1>foot of your bed and it goes up in the

705
00:39:07.920 --> 00:39:13.239
<v Speaker 1>bottom of your covers and it targets just one person

706
00:39:13.280 --> 00:39:14.920
<v Speaker 1>in bed, so if one person isn't hot and the

707
00:39:14.920 --> 00:39:16.840
<v Speaker 1>other is, and it goes up and it just like

708
00:39:17.440 --> 00:39:21.199
<v Speaker 1>goes under your covers. It's so magical. It feels like

709
00:39:21.199 --> 00:39:23.920
<v Speaker 1>you're in a marshmallow. And yeah, it's called a beefan.

710
00:39:23.960 --> 00:39:26.280
<v Speaker 1>The guy who invented it invented it for his mother

711
00:39:26.320 --> 00:39:29.559
<v Speaker 1>in law who is going through menopause. That was like awesome, Yeah,

712
00:39:29.559 --> 00:39:31.519
<v Speaker 1>I know. And it's like I've been in a bed

713
00:39:31.519 --> 00:39:33.039
<v Speaker 1>with it and I'm like, oh, that's running nice.

714
00:39:33.199 --> 00:39:35.119
<v Speaker 2>Yeah, this is a side note, but it's relevant to

715
00:39:35.119 --> 00:39:38.360
<v Speaker 2>what we're talking about. Temperature is very important for sleep,

716
00:39:38.480 --> 00:39:39.840
<v Speaker 2>Like people who are like, oh, I like to be

717
00:39:39.920 --> 00:39:42.239
<v Speaker 2>hot when I sleep, and like, no, your body actually

718
00:39:42.719 --> 00:39:46.800
<v Speaker 2>decreases its temperature at night time so you sleep better. Like,

719
00:39:47.239 --> 00:39:50.599
<v Speaker 2>it's actually better to have a slightly cooler space when

720
00:39:50.599 --> 00:39:51.519
<v Speaker 2>you're trying to sleep.

721
00:39:52.280 --> 00:39:55.079
<v Speaker 1>Do you think that's because evolutionarily we just got used

722
00:39:55.119 --> 00:39:56.519
<v Speaker 1>to night being cold.

723
00:39:56.400 --> 00:39:59.920
<v Speaker 2>Probably, like it's always relatively cooler at night than it

724
00:39:59.920 --> 00:40:01.880
<v Speaker 2>is I shouldn't say always, but most of the time

725
00:40:01.920 --> 00:40:03.960
<v Speaker 2>relatively cooler at night than it is during the day.

726
00:40:04.559 --> 00:40:07.639
<v Speaker 1>Okay, some of you wanted to know if sleeping under

727
00:40:07.679 --> 00:40:11.159
<v Speaker 1>a tree outside might help your screwed up circadian rhythms,

728
00:40:11.159 --> 00:40:16.199
<v Speaker 1>like Anna Thompson Monster Cat and Anita Starzynski ass at Home,

729
00:40:16.320 --> 00:40:18.400
<v Speaker 1>I'm a night out. When I go camping, I so

730
00:40:18.480 --> 00:40:21.079
<v Speaker 1>easily fall into the rhythm of sleep when it's dark,

731
00:40:21.239 --> 00:40:24.039
<v Speaker 1>awake when it's light. Why does this happen so readily?

732
00:40:24.320 --> 00:40:26.360
<v Speaker 1>And is that what my body actually wants?

733
00:40:27.360 --> 00:40:31.880
<v Speaker 2>Yes? Ah, And you're probably away from a lot of

734
00:40:31.960 --> 00:40:37.519
<v Speaker 2>light pollution, and you know you're Our bodies developed with this.

735
00:40:37.679 --> 00:40:41.079
<v Speaker 2>Our brains developed with this light dark cycle. So if

736
00:40:41.199 --> 00:40:44.639
<v Speaker 2>we go back to again where we can easily adapt

737
00:40:44.719 --> 00:40:48.199
<v Speaker 2>to the light cycles. But this is like naturally what

738
00:40:48.239 --> 00:40:51.840
<v Speaker 2>we would normally be around now. Will it be the

739
00:40:51.880 --> 00:40:55.239
<v Speaker 2>same in a thousand years if the planet still exists,

740
00:40:56.480 --> 00:41:01.239
<v Speaker 2>when when you know we've adapted to light pollution? I

741
00:41:01.280 --> 00:41:04.599
<v Speaker 2>have no idea, But at least for now you know

742
00:41:04.679 --> 00:41:08.599
<v Speaker 2>we adapted and we evolved to normal light dark cycles

743
00:41:08.639 --> 00:41:10.840
<v Speaker 2>being the sun and the moon and the sun and

744
00:41:11.239 --> 00:41:15.280
<v Speaker 2>lack of sun. So of course we're gonna feel comfortable

745
00:41:15.280 --> 00:41:17.920
<v Speaker 2>and happy and at least our sleep will when we're

746
00:41:18.039 --> 00:41:19.119
<v Speaker 2>back with nature.

747
00:41:19.599 --> 00:41:22.039
<v Speaker 1>Mm hmm. That makes me want to go camping and

748
00:41:22.199 --> 00:41:24.719
<v Speaker 1>cover myself. Indeed, just do me a favor.

749
00:41:25.079 --> 00:41:26.320
<v Speaker 3>Check your crevisers.

750
00:41:26.880 --> 00:41:29.639
<v Speaker 1>Thank you. Now all of us, I'm sure want to

751
00:41:29.679 --> 00:41:32.519
<v Speaker 1>know about the blues and the blue light and anxiety

752
00:41:32.760 --> 00:41:36.360
<v Speaker 1>and sleep, such as Evan Jude, Chris bur Or, Heath Allen,

753
00:41:36.480 --> 00:41:41.320
<v Speaker 1>Becca Bee, Meghan Lucien, and Sarah Wingfield, Cranilation Hassan and

754
00:41:41.480 --> 00:41:45.760
<v Speaker 1>Sarah Clock, Casey Rose and Becky Baker says why do

755
00:41:45.840 --> 00:41:48.239
<v Speaker 1>I need to sleep fourteen to eighteen hours a day

756
00:41:48.280 --> 00:41:51.360
<v Speaker 1>when my depression flares up? Also asking for a friend.

757
00:41:51.559 --> 00:41:55.039
<v Speaker 1>Is that why some people have clean houses and obedient children?

758
00:41:59.039 --> 00:42:02.599
<v Speaker 2>So, oh, this is a good question. I think that

759
00:42:04.880 --> 00:42:07.199
<v Speaker 2>I'm not one hundred percent sure, but I think that

760
00:42:07.239 --> 00:42:10.360
<v Speaker 2>with depression, one of the symptoms is fatigue. So it

761
00:42:10.480 --> 00:42:13.480
<v Speaker 2>might be that we're trying to combat fatigue with more

762
00:42:13.559 --> 00:42:19.760
<v Speaker 2>sleep instead of our normal whatever. If you're Alley, probably

763
00:42:19.760 --> 00:42:25.039
<v Speaker 2>three hours of sleep, if you're me, like maybe six

764
00:42:25.159 --> 00:42:28.000
<v Speaker 2>or seven hours of sleep. You know, normally that's what

765
00:42:28.039 --> 00:42:30.599
<v Speaker 2>we get, but then we try to make up four

766
00:42:30.920 --> 00:42:34.239
<v Speaker 2>feeling fatigued when we're depressed by sleeping more. Depression and

767
00:42:34.280 --> 00:42:39.599
<v Speaker 2>sleep are very, very very tightly tied together, and so

768
00:42:39.639 --> 00:42:42.920
<v Speaker 2>it's really hard to figure out which comes first. Are

769
00:42:42.960 --> 00:42:47.599
<v Speaker 2>you depressed because you're lacking sleep, or are you lacking

770
00:42:47.639 --> 00:42:51.559
<v Speaker 2>sleep and feeling fatigued because you're depressed. It's likely a

771
00:42:51.639 --> 00:42:53.039
<v Speaker 2>some combination of the two.

772
00:42:53.360 --> 00:42:55.199
<v Speaker 1>Okay, side note, I looked into this, and I'll give

773
00:42:55.199 --> 00:42:59.000
<v Speaker 1>you just the gist. Mental health and sleep are very linked.

774
00:42:59.199 --> 00:43:03.199
<v Speaker 1>Sometimes issues are a symptom of mental illness, and sometimes

775
00:43:03.239 --> 00:43:07.280
<v Speaker 1>they can cause mental troubles. Often they just keep cyclically

776
00:43:07.280 --> 00:43:10.039
<v Speaker 1>making the other worse. So what can you do? You'd

777
00:43:10.039 --> 00:43:11.679
<v Speaker 1>see a doc, but before you go in. You might

778
00:43:11.679 --> 00:43:13.760
<v Speaker 1>want to keep a sleep journal for two weeks to

779
00:43:13.840 --> 00:43:16.599
<v Speaker 1>show them when you slept for how long, what troubles

780
00:43:16.639 --> 00:43:20.079
<v Speaker 1>you had. Doctors also suggest a bedtime schedule and a routine,

781
00:43:20.199 --> 00:43:24.000
<v Speaker 1>of course very helpful, as is limiting stimulants all together,

782
00:43:24.159 --> 00:43:26.519
<v Speaker 1>or at least in the afternoon. They suggest getting plenty

783
00:43:26.519 --> 00:43:29.119
<v Speaker 1>of sunlight or using a light box that mimics the

784
00:43:29.159 --> 00:43:32.719
<v Speaker 1>sun if you have seasonal depression, especially up here in

785
00:43:32.719 --> 00:43:35.960
<v Speaker 1>the US where we're in the darkest days. And I'm

786
00:43:35.960 --> 00:43:39.519
<v Speaker 1>not talking politically, I just mean winter in the northern hemisphere,

787
00:43:39.559 --> 00:43:43.559
<v Speaker 1>speaking of which, some patrons had seasonal and latitude questions,

788
00:43:43.599 --> 00:43:46.920
<v Speaker 1>such as Misty Clardy, my Montana cousin, Nathan Bronick, Hi,

789
00:43:47.199 --> 00:43:51.559
<v Speaker 1>Michelle Lee Deli Dames, and first time question asker Evan

790
00:43:51.679 --> 00:43:55.320
<v Speaker 1>Jude asks how many humans, plants and animals who live

791
00:43:55.360 --> 00:43:59.079
<v Speaker 1>closer to the poles and experience continuous daylight and nighttime

792
00:43:59.320 --> 00:44:02.800
<v Speaker 1>around the winter and sss like white nights in Russia?

793
00:44:02.840 --> 00:44:05.199
<v Speaker 1>How have they adapted or evolved differently?

794
00:44:05.320 --> 00:44:08.679
<v Speaker 3>How do they deal? And have you seen Midsummer?

795
00:44:09.159 --> 00:44:11.400
<v Speaker 2>I haven't seen Midsummer? Do I need to see it?

796
00:44:12.119 --> 00:44:13.480
<v Speaker 3>I think it's about a white night.

797
00:44:13.519 --> 00:44:15.679
<v Speaker 1>I think it's a horror movie that it takes place,

798
00:44:15.960 --> 00:44:18.440
<v Speaker 1>you know, like a continuous daylight night wraw.

799
00:44:20.559 --> 00:44:23.920
<v Speaker 2>So my friend is actually one of those people that's

800
00:44:24.000 --> 00:44:26.440
<v Speaker 2>lucky and gets to go to Antarctica. So I've tried

801
00:44:26.480 --> 00:44:32.239
<v Speaker 2>to ask her, like, yes, yes, she's boss. I tried

802
00:44:32.239 --> 00:44:34.599
<v Speaker 2>to ask her, you know, what is it like there

803
00:44:35.360 --> 00:44:38.880
<v Speaker 2>in terms of because they go during the Antarctic summer,

804
00:44:39.519 --> 00:44:43.199
<v Speaker 2>which is our winter, but then it's light all the

805
00:44:43.239 --> 00:44:47.239
<v Speaker 2>time down there, and you know, she said that, yes,

806
00:44:47.320 --> 00:44:49.400
<v Speaker 2>it's harder to get sleep, but most of the time

807
00:44:49.440 --> 00:44:51.840
<v Speaker 2>they you know, they have ways to control the light

808
00:44:51.920 --> 00:44:54.840
<v Speaker 2>and dark in their facilities. But there's really not a

809
00:44:54.840 --> 00:44:58.960
<v Speaker 2>lot of research done on the people that live in

810
00:44:59.000 --> 00:45:04.119
<v Speaker 2>these polar areas. And I think I recently saw an

811
00:45:04.199 --> 00:45:07.000
<v Speaker 2>article that they're finally starting to do studies on the

812
00:45:07.079 --> 00:45:11.440
<v Speaker 2>resident scientists that live in Antarctica, which is like, that's

813
00:45:11.480 --> 00:45:15.320
<v Speaker 2>the perfect population of people. It's very controlled environment, very

814
00:45:15.360 --> 00:45:19.360
<v Speaker 2>controlled food, a lot of controlled factors. So I think

815
00:45:19.360 --> 00:45:22.360
<v Speaker 2>they're finally going to start looking into it because my

816
00:45:22.599 --> 00:45:25.880
<v Speaker 2>educated guess would be that there is probably higher rates

817
00:45:25.920 --> 00:45:30.039
<v Speaker 2>of depression, there's probably higher rates of things that we

818
00:45:30.119 --> 00:45:34.760
<v Speaker 2>associate with continuous light exposure. We haven't adapted to those

819
00:45:34.840 --> 00:45:37.360
<v Speaker 2>areas yet as far as I know. I could be wrong,

820
00:45:37.920 --> 00:45:42.679
<v Speaker 2>but there's probably increased risks of all these morbidities that

821
00:45:42.719 --> 00:45:46.119
<v Speaker 2>we associate with light at night exposure in these people

822
00:45:46.159 --> 00:45:49.639
<v Speaker 2>that are at the higher or lower ends of the earth.

823
00:45:50.719 --> 00:45:54.840
<v Speaker 2>Also like during the long or during the winter their

824
00:45:54.960 --> 00:45:59.079
<v Speaker 2>respective winters. I think that's probably where the increased depression

825
00:45:59.159 --> 00:46:01.760
<v Speaker 2>might poke itself through, because they're not getting enough light.

826
00:46:01.840 --> 00:46:05.400
<v Speaker 2>Like we need light even if it's not warm outside.

827
00:46:05.400 --> 00:46:06.679
<v Speaker 2>We need light exposure.

828
00:46:06.800 --> 00:46:09.679
<v Speaker 1>Crick aside. I poked through some reports about mental health

829
00:46:09.719 --> 00:46:13.239
<v Speaker 1>and latitude and found one really fascinating study which looked

830
00:46:13.239 --> 00:46:18.280
<v Speaker 1>at how rare suicide was in pre colonization Greenland versus

831
00:46:18.519 --> 00:46:22.519
<v Speaker 1>modern lifestyle, and apparently birth month and birth season tended

832
00:46:22.559 --> 00:46:25.599
<v Speaker 1>to affect those kind of mental health issues. And while

833
00:46:25.639 --> 00:46:29.639
<v Speaker 1>those types of deaths increased a lot post colonization, the

834
00:46:29.719 --> 00:46:32.079
<v Speaker 1>seasons had less of an impact because of the introduction

835
00:46:32.119 --> 00:46:35.440
<v Speaker 1>of artificial light. So knowing the amount of light and

836
00:46:35.519 --> 00:46:39.599
<v Speaker 1>darkness that our super chismatic nucleus receives can have major

837
00:46:39.679 --> 00:46:43.400
<v Speaker 1>impacts on our hormones and mental health. What about what

838
00:46:43.559 --> 00:46:46.920
<v Speaker 1>we futs with the clock itself and throw the whole

839
00:46:47.039 --> 00:46:51.239
<v Speaker 1>system off twice a year. Julie Bear asks daylight Savings

840
00:46:51.280 --> 00:46:55.559
<v Speaker 1>Time abolish or keep a ball as okay, she says,

841
00:46:55.679 --> 00:46:59.440
<v Speaker 1>we can't be friends if you say keep Actually.

842
00:46:59.119 --> 00:47:03.599
<v Speaker 2>The Society for Research on Biological Rhythms, they just released

843
00:47:04.199 --> 00:47:09.199
<v Speaker 2>a statement about why we should abolish the daylight savings time.

844
00:47:09.440 --> 00:47:12.679
<v Speaker 2>But they so the people who are in charge of

845
00:47:12.719 --> 00:47:16.000
<v Speaker 2>studying circadian rhythms and other biological rhythms are like, get

846
00:47:16.079 --> 00:47:19.320
<v Speaker 2>rid of it. So it's a waste, like we don't

847
00:47:19.360 --> 00:47:20.239
<v Speaker 2>need it anymore.

848
00:47:20.760 --> 00:47:25.039
<v Speaker 1>Mm hmm. And don't they say that when they kind

849
00:47:25.039 --> 00:47:27.519
<v Speaker 1>of shave off an hour of sleep, there's a lot

850
00:47:27.519 --> 00:47:30.000
<v Speaker 1>of heart attacks and a lot of health problems occur

851
00:47:30.159 --> 00:47:32.199
<v Speaker 1>that like the following week after I've read that somewhere.

852
00:47:31.960 --> 00:47:34.760
<v Speaker 2>It's basically jet lag. We're forcing jet lag on people.

853
00:47:35.440 --> 00:47:36.159
<v Speaker 3>That sucks.

854
00:47:37.159 --> 00:47:40.079
<v Speaker 1>Oh and I know that there are questions about jet lag. Okay,

855
00:47:40.119 --> 00:47:41.679
<v Speaker 1>we're gonna get to those in a sec But first,

856
00:47:41.760 --> 00:47:45.239
<v Speaker 1>another very important question. Julie Bert also wants to know

857
00:47:45.280 --> 00:47:47.079
<v Speaker 1>do you giggle and snort when you hear and say

858
00:47:47.079 --> 00:47:49.239
<v Speaker 1>the word diurnal because it sounds like a pair of

859
00:47:49.280 --> 00:47:50.320
<v Speaker 1>journals next to each other.

860
00:47:51.480 --> 00:47:53.559
<v Speaker 3>Yes, okay, good.

861
00:47:53.679 --> 00:47:54.519
<v Speaker 2>It's a fun word.

862
00:47:54.599 --> 00:47:56.840
<v Speaker 3>It's a fun word that makes you feel better.

863
00:47:57.119 --> 00:48:01.119
<v Speaker 1>Patron Alyssa also asked his next question at Simmons says,

864
00:48:01.400 --> 00:48:04.679
<v Speaker 1>I have read that folks who are blind, even with

865
00:48:04.800 --> 00:48:10.599
<v Speaker 1>no light perception, still have melatonin cycling and diurnal rhythms.

866
00:48:10.639 --> 00:48:13.639
<v Speaker 1>So what alternate mechanisms other than visual perception do our

867
00:48:13.679 --> 00:48:15.960
<v Speaker 1>bodies have to regulate our circadian rhythm?

868
00:48:16.079 --> 00:48:17.800
<v Speaker 3>Like does our skin know that it's light out?

869
00:48:18.639 --> 00:48:21.320
<v Speaker 2>Our skin doesn't know. But I'm actually really excited about

870
00:48:21.320 --> 00:48:23.639
<v Speaker 2>this question because we didn't get to talk about these

871
00:48:23.679 --> 00:48:28.800
<v Speaker 2>little guys. So it's not actually the visual cells in

872
00:48:28.880 --> 00:48:33.000
<v Speaker 2>our retinas that recognize light. So they do obviously, but

873
00:48:33.119 --> 00:48:35.960
<v Speaker 2>not for circadian rhythms. They are just doing it for

874
00:48:36.079 --> 00:48:40.760
<v Speaker 2>visual perception. So there's actually these other little guys. They're

875
00:48:40.800 --> 00:48:48.039
<v Speaker 2>called intrinsically photosensitive retinal ganglia cells what ip rgc's basically

876
00:48:48.079 --> 00:48:50.559
<v Speaker 2>thank god, but there are these I think they make

877
00:48:50.679 --> 00:48:53.880
<v Speaker 2>up less than five or ten percent of the cells

878
00:48:53.880 --> 00:48:58.280
<v Speaker 2>in your retina, and they sense light, which most of

879
00:48:58.320 --> 00:49:00.519
<v Speaker 2>the cells in your retina do, but they sense light

880
00:49:00.599 --> 00:49:04.760
<v Speaker 2>and send it specifically to that super chismatic nucleus or SCN.

881
00:49:05.280 --> 00:49:09.079
<v Speaker 2>So they're the ones that are like, hey, masterclock, light

882
00:49:09.199 --> 00:49:13.199
<v Speaker 2>is happening right now. So they're the ones that are

883
00:49:13.639 --> 00:49:17.840
<v Speaker 2>communicating directly to that brain area. Now, depending on why

884
00:49:17.880 --> 00:49:20.480
<v Speaker 2>an individual is blind, there are different reasons why a

885
00:49:20.519 --> 00:49:24.199
<v Speaker 2>person might be blind. If those cells are still intact,

886
00:49:24.320 --> 00:49:27.079
<v Speaker 2>they're still going to have circadian rhythms, They're still going

887
00:49:27.159 --> 00:49:31.079
<v Speaker 2>to be fine when it comes to perceiving light and

888
00:49:31.199 --> 00:49:35.920
<v Speaker 2>dark in the sense of regulating biological rhythms in that way.

889
00:49:36.840 --> 00:49:39.639
<v Speaker 2>So if there's some different reason and those cells are

890
00:49:39.679 --> 00:49:44.239
<v Speaker 2>no longer intact, they will actually no longer exhibit circadian rhythms. Well,

891
00:49:44.239 --> 00:49:47.800
<v Speaker 2>they will, but their bodies are basically constantly in what

892
00:49:47.840 --> 00:49:50.599
<v Speaker 2>we call free running, which is as if you were

893
00:49:50.639 --> 00:49:52.639
<v Speaker 2>to throw somebody in a cave in the back of

894
00:49:52.639 --> 00:49:56.880
<v Speaker 2>a cave and have them be completely isolated from environmental cues.

895
00:49:57.480 --> 00:50:00.440
<v Speaker 2>Oh wow, So it depends on why in individuals blind.

896
00:50:00.519 --> 00:50:04.719
<v Speaker 2>But some individuals who are blind can still have sensing

897
00:50:04.840 --> 00:50:07.119
<v Speaker 2>of light through those specific cells.

898
00:50:07.800 --> 00:50:10.079
<v Speaker 3>Oh, whoa, that's that's crazy. That's cool.

899
00:50:10.199 --> 00:50:13.280
<v Speaker 1>New question asker Lauren Marie asks, why do I feel

900
00:50:13.440 --> 00:50:15.280
<v Speaker 1>like a sack of shit in the mornings when I've

901
00:50:15.280 --> 00:50:15.760
<v Speaker 1>had eight.

902
00:50:15.639 --> 00:50:20.920
<v Speaker 2>Hours if oh jeez, I mean, there could be lots

903
00:50:20.920 --> 00:50:24.880
<v Speaker 2>of things, So things that make you feel like sacks

904
00:50:24.880 --> 00:50:27.840
<v Speaker 2>of shit. Even if you get enough sleep, or what

905
00:50:27.880 --> 00:50:32.320
<v Speaker 2>we think of is enough sleep, maybe you consumed something,

906
00:50:33.159 --> 00:50:38.039
<v Speaker 2>some substance that made your sleep crazy. So alcohol puts

907
00:50:38.079 --> 00:50:41.199
<v Speaker 2>you to sleep but does not help your circadian rhythms

908
00:50:41.239 --> 00:50:44.440
<v Speaker 2>at all, so it makes your sleep cycles kind of wonky.

909
00:50:44.480 --> 00:50:46.719
<v Speaker 2>I don't know the specifics, but I know it's not good.

910
00:50:47.280 --> 00:50:50.320
<v Speaker 1>Hella fast. I looked this up, and alcohol can inhibit

911
00:50:50.760 --> 00:50:53.960
<v Speaker 1>rem sleep, which is the most restorative type of rest.

912
00:50:54.000 --> 00:50:55.320
<v Speaker 1>It can also wake you up in the middle of

913
00:50:55.320 --> 00:50:56.679
<v Speaker 1>the night and make you go potty.

914
00:50:57.079 --> 00:50:59.199
<v Speaker 2>I mean, it could be that this person needs more

915
00:50:59.280 --> 00:51:03.440
<v Speaker 2>or less sleep. That could be a fun experiment to

916
00:51:03.480 --> 00:51:11.280
<v Speaker 2>give a try. Some people do better with exercise. I

917
00:51:11.280 --> 00:51:13.519
<v Speaker 2>get specific times of day, so depending on when this

918
00:51:13.559 --> 00:51:18.639
<v Speaker 2>person's exercising. I've read some places that like heavy exercise

919
00:51:18.920 --> 00:51:22.280
<v Speaker 2>in the evening is not good. But then I can

920
00:51:22.440 --> 00:51:26.159
<v Speaker 2>I know anecdotally I can go to a boxing class

921
00:51:26.159 --> 00:51:29.559
<v Speaker 2>and be fine. But I think it just depends on

922
00:51:29.599 --> 00:51:32.599
<v Speaker 2>your needs. I don't think there's a straightforward answer for

923
00:51:32.679 --> 00:51:35.840
<v Speaker 2>why eight specifically eight hours of sleep makes you feel

924
00:51:35.880 --> 00:51:38.920
<v Speaker 2>screwed up. It probably depends on a lot of factors.

925
00:51:39.519 --> 00:51:40.239
<v Speaker 3>That's a good call.

926
00:51:40.840 --> 00:51:44.880
<v Speaker 1>And so many patrons asked, and I will put their

927
00:51:44.960 --> 00:51:47.559
<v Speaker 1>names in an inside and I will read them quickly.

928
00:51:47.880 --> 00:51:51.719
<v Speaker 1>These folks are Elise Knowles, Don Schwartz, John Yurick, Renee Jennings,

929
00:51:51.840 --> 00:51:56.079
<v Speaker 1>Megan B. Pearson, Catherine Harshman, Mark James, Michelle, Lee Becadecker,

930
00:51:56.199 --> 00:52:00.119
<v Speaker 1>Celia Ford, and Hallie who all asked about naps and

931
00:52:00.760 --> 00:52:03.000
<v Speaker 1>about segmented sleep.

932
00:52:03.199 --> 00:52:03.559
<v Speaker 2>Hmmm.

933
00:52:04.000 --> 00:52:07.599
<v Speaker 1>And this notion of like sleeping and then waking up

934
00:52:07.639 --> 00:52:08.840
<v Speaker 1>in the middle of the night for a couple hours

935
00:52:08.840 --> 00:52:10.519
<v Speaker 1>and going back to sleep, is that really a thing.

936
00:52:11.360 --> 00:52:15.039
<v Speaker 2>I have not found any definitive evidence indicating that that

937
00:52:15.199 --> 00:52:19.840
<v Speaker 2>is actually beneficial. At the same time, I haven't found

938
00:52:19.880 --> 00:52:24.159
<v Speaker 2>any definitive evidence saying that it is hurtful. Now, the

939
00:52:24.199 --> 00:52:26.239
<v Speaker 2>only thing that I could think of that would make

940
00:52:26.280 --> 00:52:31.039
<v Speaker 2>this bad would be as if you're exposing yourself to

941
00:52:31.920 --> 00:52:34.320
<v Speaker 2>more light at night because you're waking up in the

942
00:52:34.320 --> 00:52:36.920
<v Speaker 2>middle of the night. So if you're getting up in

943
00:52:36.920 --> 00:52:38.880
<v Speaker 2>the middle of the night, it probably is not a

944
00:52:38.880 --> 00:52:41.920
<v Speaker 2>good idea to then get on your phone or like

945
00:52:43.239 --> 00:52:46.280
<v Speaker 2>go watch TV for three hours and then go back

946
00:52:46.320 --> 00:52:49.280
<v Speaker 2>to sleep. I don't know what you could do well

947
00:52:49.519 --> 00:52:51.159
<v Speaker 2>I do know a few things that you could do

948
00:52:51.199 --> 00:52:57.760
<v Speaker 2>in the dark, but you know, you know, I think

949
00:52:57.840 --> 00:53:00.800
<v Speaker 2>you know, you'd have to maybe try something that's not

950
00:53:00.840 --> 00:53:05.039
<v Speaker 2>getting you exposed to more light. There is some evidence

951
00:53:05.079 --> 00:53:07.360
<v Speaker 2>that things like napping during the day, as long as

952
00:53:07.360 --> 00:53:10.320
<v Speaker 2>you don't take long naps, that that is like a

953
00:53:10.480 --> 00:53:15.000
<v Speaker 2>normal aspect of like human sleep patterns, especially because we

954
00:53:15.079 --> 00:53:17.199
<v Speaker 2>eat a lot during the day. It's hotter during the

955
00:53:17.280 --> 00:53:20.840
<v Speaker 2>afternoon generally, and so those types of cues are like

956
00:53:21.599 --> 00:53:24.519
<v Speaker 2>making us sleepy, and so we take a little quick

957
00:53:24.599 --> 00:53:26.920
<v Speaker 2>nap and then we're fine, we can get up and

958
00:53:26.960 --> 00:53:29.920
<v Speaker 2>move on. But I haven't seen a lot of evidence

959
00:53:29.960 --> 00:53:34.039
<v Speaker 2>about segmented sleep, especially at night. Thing that I've heard

960
00:53:34.079 --> 00:53:35.840
<v Speaker 2>a lot of people talking about lately. I think it

961
00:53:35.880 --> 00:53:40.480
<v Speaker 2>was a historian or somebody who brought this concept up.

962
00:53:41.320 --> 00:53:41.719
<v Speaker 1>Mm hmm.

963
00:53:41.960 --> 00:53:46.119
<v Speaker 2>And then that's kind of all we've gotten since.

964
00:53:46.159 --> 00:53:52.000
<v Speaker 1>Yeah, Okay, So alongside rhythmicity and fucking upitness, this is

965
00:53:52.039 --> 00:53:54.840
<v Speaker 1>another good pocket word, and it means of the dawn

966
00:53:55.000 --> 00:53:59.280
<v Speaker 1>or dusk of the gloaming. It's great crepuscular. I regree

967
00:53:59.320 --> 00:54:01.960
<v Speaker 1>wants to know what is up with crepuscular animals. How

968
00:54:02.000 --> 00:54:06.159
<v Speaker 1>does that work? And how is that cycle advantageous to them?

969
00:54:06.239 --> 00:54:08.760
<v Speaker 2>I think it comes back down to what are these

970
00:54:08.800 --> 00:54:11.119
<v Speaker 2>animals eating, what are they foraging for?

971
00:54:11.480 --> 00:54:12.960
<v Speaker 3>I love this question from Vitiepong.

972
00:54:13.199 --> 00:54:16.039
<v Speaker 1>Does going early to bed and early to rise actually

973
00:54:16.079 --> 00:54:17.920
<v Speaker 1>make you healthy, wealthy, and wise?

974
00:54:19.480 --> 00:54:23.400
<v Speaker 2>I'm gonna say it depends, so depending on what your

975
00:54:23.519 --> 00:54:29.079
<v Speaker 2>chronotype is. My chronotype is whether or not your traditionally

976
00:54:29.119 --> 00:54:34.559
<v Speaker 2>we say night owl or daylark, whether or not you

977
00:54:34.800 --> 00:54:38.719
<v Speaker 2>are a person who functions better during the evening or

978
00:54:38.719 --> 00:54:42.280
<v Speaker 2>functions better during the morning, or somewhere in between. That's

979
00:54:42.280 --> 00:54:46.800
<v Speaker 2>probably gonna make you more wise sticking to that schedule

980
00:54:48.239 --> 00:54:52.440
<v Speaker 2>healthy probably depends on your light exposure. Again, it's all

981
00:54:52.920 --> 00:54:58.079
<v Speaker 2>coming back to light and then wealthy, good luck, That's

982
00:54:57.559 --> 00:55:01.039
<v Speaker 2>all I say. But yeah, I would think the biggest

983
00:55:01.079 --> 00:55:02.960
<v Speaker 2>thing is going to be related to chronotype. But then

984
00:55:02.960 --> 00:55:06.119
<v Speaker 2>also depending on what job you choose, and maybe there's

985
00:55:06.159 --> 00:55:09.320
<v Speaker 2>some correlation between our chronotype and what jobs we tend

986
00:55:09.320 --> 00:55:15.320
<v Speaker 2>to gear toward. But yeah, I would say chronotype is

987
00:55:15.360 --> 00:55:18.400
<v Speaker 2>probably going to be the biggest determining factor, which is

988
00:55:18.440 --> 00:55:20.559
<v Speaker 2>a thought to be potentially genetic.

989
00:55:21.559 --> 00:55:24.920
<v Speaker 3>So yeah, and so many patrons asked that question.

990
00:55:25.639 --> 00:55:28.840
<v Speaker 1>Many of you little birdies had chronotype questions i e.

991
00:55:29.079 --> 00:55:33.079
<v Speaker 1>Night owls versus morning larks, such as Stephanie Berherdies, Sarah

992
00:55:33.119 --> 00:55:37.239
<v Speaker 1>Jane James, Chelsea fruit Fly, Molly Henning, Jasmine McLean, Michelle Miner,

993
00:55:37.360 --> 00:55:41.239
<v Speaker 1>Anna Thompson, Hannah Claire, Rachel Mount, Sophie Cosino, M mcglide's game,

994
00:55:41.400 --> 00:55:45.400
<v Speaker 1>Teresa Pasanova, Justin M. Gifford, Charlotte Field, Keguard, Henny Bergstrum,

995
00:55:45.480 --> 00:55:49.599
<v Speaker 1>Kelly Brockington, Aaron Pandora two first time question asker Lara Durkovich,

996
00:55:49.800 --> 00:55:53.079
<v Speaker 1>Erica Butler, Madeline Winter, Bree Johnson, Charlie Wong, Heather Wood Bird,

997
00:55:53.159 --> 00:55:57.920
<v Speaker 1>Beatrice Bilacuava Heath Allen, Cayla Perez, Sarah Sexton, and Erica.

998
00:55:58.440 --> 00:56:00.719
<v Speaker 1>Is there such a thing as a night owl in

999
00:56:00.800 --> 00:56:02.079
<v Speaker 1>an early riser? Is that a thing?

1000
00:56:02.400 --> 00:56:05.679
<v Speaker 2>It is a thing, and it's a thing too depending

1001
00:56:05.719 --> 00:56:11.079
<v Speaker 2>on age, So our chronotype actually does change as we age.

1002
00:56:11.119 --> 00:56:16.480
<v Speaker 2>So obviously, like children tend to be more daylarks, teenagers

1003
00:56:16.639 --> 00:56:19.760
<v Speaker 2>are night owls. That's not a lie. It is act

1004
00:56:19.880 --> 00:56:22.639
<v Speaker 2>like a thing. And then as we get older, we

1005
00:56:22.679 --> 00:56:27.239
<v Speaker 2>move more and more toward daylarks, and older individuals tend

1006
00:56:27.280 --> 00:56:30.119
<v Speaker 2>to wake up earlier in the day, but their sleep

1007
00:56:30.159 --> 00:56:31.000
<v Speaker 2>is all screwed.

1008
00:56:30.760 --> 00:56:33.079
<v Speaker 1>Up anyways, Why is their sleep screwed up?

1009
00:56:33.320 --> 00:56:36.320
<v Speaker 2>So one thing is changed in hormones, So lack of

1010
00:56:36.360 --> 00:56:41.280
<v Speaker 2>hormones or extreme levels of hormones compared to what would

1011
00:56:41.360 --> 00:56:45.920
<v Speaker 2>normally be occurring during quote unquote reproductive age. But then

1012
00:56:46.000 --> 00:56:49.119
<v Speaker 2>also it's thought that the areas that are most involved

1013
00:56:49.119 --> 00:56:52.320
<v Speaker 2>in regulating circadian rhythms age as well. We don't know

1014
00:56:52.360 --> 00:56:55.880
<v Speaker 2>what that aging looks like, but it's thought that those

1015
00:56:55.920 --> 00:56:58.800
<v Speaker 2>brain areas, just like other brain areas, could potentially be

1016
00:56:58.880 --> 00:57:01.760
<v Speaker 2>aging and not function as properly as they normally would.

1017
00:57:02.400 --> 00:57:03.079
<v Speaker 3>Oh wow, Yeah.

1018
00:57:03.079 --> 00:57:07.320
<v Speaker 1>Because one patron asked about older folks and why they

1019
00:57:07.320 --> 00:57:10.960
<v Speaker 1>get up so early, Greg Wallack asked, Ever since I

1020
00:57:10.960 --> 00:57:12.679
<v Speaker 1>got a weighted blanket, I fall asleep with the lights

1021
00:57:12.679 --> 00:57:13.400
<v Speaker 1>on constantly?

1022
00:57:13.519 --> 00:57:16.039
<v Speaker 3>Is that bad? But Greg Wallack wants to know.

1023
00:57:16.119 --> 00:57:19.360
<v Speaker 1>Also, do you like the song day Sleeper by Rim

1024
00:57:19.440 --> 00:57:22.280
<v Speaker 1>where Michael Stipe actually kruns about circadian rhythms?

1025
00:57:25.000 --> 00:57:35.400
<v Speaker 3>The kind of.

1026
00:57:37.599 --> 00:57:39.079
<v Speaker 2>Is it bad that I haven't heard it?

1027
00:57:39.719 --> 00:57:41.840
<v Speaker 3>I'm gonna have to send it to you. How dare you?

1028
00:57:42.199 --> 00:57:44.840
<v Speaker 1>How dare you not getting a pH d until you

1029
00:57:45.199 --> 00:57:47.239
<v Speaker 1>can karayoke that entire song? I know?

1030
00:57:47.400 --> 00:57:50.719
<v Speaker 2>Like the really popular rim song, but.

1031
00:57:51.199 --> 00:57:54.400
<v Speaker 1>Well this is about to be perhaps your favorite. I'm

1032
00:57:54.400 --> 00:57:56.199
<v Speaker 1>gonna send it to you. Oh I do want to

1033
00:57:56.199 --> 00:57:59.960
<v Speaker 1>get to one more that? So many patrons asked patrons,

1034
00:58:00.119 --> 00:58:03.320
<v Speaker 1>I'm looking at you. Barb Wilkinson, Amanda Inkn, Sarah the CHESSI,

1035
00:58:03.440 --> 00:58:07.239
<v Speaker 1>Sam McCarthy, Jim Spicker, Danny Cue, James Capaldo, Riley mckinnis,

1036
00:58:07.239 --> 00:58:12.119
<v Speaker 1>Emily Tudorace Raymond j Deutsche, Rachel Fallon, Jana Vuznowski, Joey Todb,

1037
00:58:12.280 --> 00:58:16.159
<v Speaker 1>Heather Densmore. Y'all had some real jet laggy questions, mainly

1038
00:58:16.440 --> 00:58:21.079
<v Speaker 1>how not get this? What strategies for combating jet lag

1039
00:58:21.480 --> 00:58:23.119
<v Speaker 1>are there without using medication?

1040
00:58:23.760 --> 00:58:25.119
<v Speaker 3>Do we just have to suffer through it?

1041
00:58:25.199 --> 00:58:27.239
<v Speaker 1>Or are their behaviors we can to adjust faster and

1042
00:58:27.280 --> 00:58:28.840
<v Speaker 1>more easily, Like what is jet lag?

1043
00:58:28.840 --> 00:58:29.400
<v Speaker 3>What's happening?

1044
00:58:29.880 --> 00:58:32.960
<v Speaker 2>So jet lag? I think is generally thought to be

1045
00:58:33.639 --> 00:58:38.440
<v Speaker 2>again the desynchrony between our internal pattern and what we

1046
00:58:38.519 --> 00:58:41.519
<v Speaker 2>are used to versus whatever is happening outside of us.

1047
00:58:41.599 --> 00:58:45.719
<v Speaker 2>We are basically going from hey, I'm used to East

1048
00:58:45.760 --> 00:58:48.800
<v Speaker 2>Coast time or Central time or whatever you're used to

1049
00:58:48.880 --> 00:58:51.599
<v Speaker 2>that light pattern and then all of a sudden, literally

1050
00:58:51.599 --> 00:58:55.119
<v Speaker 2>within a few hours, You're in a completely new lighting

1051
00:58:55.159 --> 00:58:59.599
<v Speaker 2>pattern and completely new social cues, completely new food cues.

1052
00:59:00.039 --> 00:59:01.719
<v Speaker 2>So all of a sudden, your body is like, oh shit,

1053
00:59:01.840 --> 00:59:05.920
<v Speaker 2>what's happening? And so you know that's the actual scientific

1054
00:59:06.000 --> 00:59:14.360
<v Speaker 2>term that's true. And so it's thought that maybe there's

1055
00:59:14.400 --> 00:59:18.199
<v Speaker 2>this the brain is slowly but surely trying to catch up,

1056
00:59:18.559 --> 00:59:20.599
<v Speaker 2>and different parts of our bodies can catch up with

1057
00:59:20.599 --> 00:59:24.280
<v Speaker 2>this new timing at different rates. So I would say

1058
00:59:24.320 --> 00:59:28.280
<v Speaker 2>there's kind of two, maybe three things that seem to

1059
00:59:28.440 --> 00:59:33.719
<v Speaker 2>hold the most weight in terms of resynchronizing yourself to

1060
00:59:33.760 --> 00:59:36.280
<v Speaker 2>your new environment, depending on how long you're going to

1061
00:59:36.320 --> 00:59:38.039
<v Speaker 2>be there. Honestly, if you're only going to be somewhere

1062
00:59:38.039 --> 00:59:39.679
<v Speaker 2>for a couple of days, it's not worth your time.

1063
00:59:39.800 --> 00:59:41.840
<v Speaker 2>Just deal with it and go back home and go

1064
00:59:41.920 --> 00:59:44.039
<v Speaker 2>to normal. But if you're going to be somewhere for

1065
00:59:44.079 --> 00:59:47.719
<v Speaker 2>like a week or so, I would recommend trying to

1066
00:59:47.920 --> 00:59:51.480
<v Speaker 2>resynchronize your schedule to whatever your new schedule is, but

1067
00:59:51.679 --> 00:59:55.320
<v Speaker 2>doing so in smaller increments, like if you could change

1068
00:59:55.320 --> 00:59:59.239
<v Speaker 2>your schedule every fifteen minutes every couple of days, that's

1069
00:59:59.320 --> 01:00:01.760
<v Speaker 2>probably going to be more beneficial than you just trying

1070
01:00:01.800 --> 01:00:05.480
<v Speaker 2>to make it all happen at once. Yeah, there's some

1071
01:00:05.639 --> 01:00:09.199
<v Speaker 2>thought that we can adjust to fifteen minutes of some

1072
01:00:09.360 --> 01:00:12.599
<v Speaker 2>magic number, that it's easier to adjust to that change

1073
01:00:12.639 --> 01:00:17.199
<v Speaker 2>than like an hour or two hours or three hours. Now,

1074
01:00:17.199 --> 01:00:19.760
<v Speaker 2>that's hard to say. When you jump from like New

1075
01:00:19.840 --> 01:00:24.400
<v Speaker 2>York to Sydney, Like God, your brain is probably a mess.

1076
01:00:24.920 --> 01:00:29.639
<v Speaker 2>But and then eating on a regular schedule, trying to

1077
01:00:29.679 --> 01:00:33.239
<v Speaker 2>sleep on a more regular schedule, even socializing on a

1078
01:00:33.280 --> 01:00:37.079
<v Speaker 2>regular schedule, that will help cue your brain and your

1079
01:00:37.079 --> 01:00:39.280
<v Speaker 2>body to know what time it is or what the

1080
01:00:39.360 --> 01:00:40.119
<v Speaker 2>new time is.

1081
01:00:40.719 --> 01:00:42.760
<v Speaker 1>Oh, and I realized later that we didn't touch on

1082
01:00:42.840 --> 01:00:46.119
<v Speaker 1>circadian rhythms and shift work enough. And a bunch of you,

1083
01:00:46.519 --> 01:00:48.400
<v Speaker 1>many of you, too many of you to list, had

1084
01:00:48.480 --> 01:00:52.639
<v Speaker 1>questions Mcmanusaur, Michael, don Eweld, Nelson, Vietorro, just a few

1085
01:00:52.679 --> 01:00:55.920
<v Speaker 1>of you. So many others asked essentially what can shift

1086
01:00:55.920 --> 01:00:58.440
<v Speaker 1>workers do? Or how bad is shift work? And I

1087
01:00:58.440 --> 01:01:00.840
<v Speaker 1>wish we'd talked about it more. So email Catherine, and

1088
01:01:00.880 --> 01:01:03.599
<v Speaker 1>I asked, how fucked are shift workers? She wrote right back,

1089
01:01:03.679 --> 01:01:06.719
<v Speaker 1>and I shall read it verbatim. She says, generally speaking,

1090
01:01:06.960 --> 01:01:10.519
<v Speaker 1>shift workers are fucked. We don't quite understand why. But

1091
01:01:10.599 --> 01:01:14.039
<v Speaker 1>when looking at disease risk. Shift workers have increased risk

1092
01:01:14.159 --> 01:01:18.159
<v Speaker 1>of developing a multitude of diseases, including cancers, metabolic disease,

1093
01:01:18.480 --> 01:01:21.639
<v Speaker 1>cognitive decline, etc. We don't know why. It's likely a

1094
01:01:21.719 --> 01:01:24.199
<v Speaker 1>mix of our physiology going out of whack, like your

1095
01:01:24.199 --> 01:01:27.480
<v Speaker 1>hormones go crazy, your immune system goes nuts, so on.

1096
01:01:27.880 --> 01:01:31.440
<v Speaker 1>This is obviously mediated by sleep disruptions, but we don't

1097
01:01:31.440 --> 01:01:34.480
<v Speaker 1>know to what extent. Another interesting tidbit she says is

1098
01:01:34.519 --> 01:01:36.880
<v Speaker 1>it's not just the light exposure during shift work that's

1099
01:01:36.920 --> 01:01:39.880
<v Speaker 1>fucking us up. So our brain and our body are like, ah,

1100
01:01:40.039 --> 01:01:42.679
<v Speaker 1>what time is it? So your liver thinks it's noon

1101
01:01:42.880 --> 01:01:45.039
<v Speaker 1>because you're eating, but your brain thinks it's two am

1102
01:01:45.239 --> 01:01:47.320
<v Speaker 1>because it's a dark outside. And yeah, we don't know

1103
01:01:47.400 --> 01:01:50.320
<v Speaker 1>exactly what's going on here, but shift workers are a

1104
01:01:50.400 --> 01:01:54.440
<v Speaker 1>mess physiologically speaking, at least, so shift workers heart goes

1105
01:01:54.480 --> 01:01:57.159
<v Speaker 1>out to you and your heart, I know, it's so hard.

1106
01:01:57.400 --> 01:01:57.679
<v Speaker 3>Now.

1107
01:01:57.760 --> 01:02:00.800
<v Speaker 1>We did a two part Zonology episode last year, and

1108
01:02:00.880 --> 01:02:03.320
<v Speaker 1>as we noted in that one, shift work is listed

1109
01:02:03.519 --> 01:02:06.840
<v Speaker 1>as a carcinogen. The yikes, And I don't know what

1110
01:02:06.880 --> 01:02:10.199
<v Speaker 1>the answer here is because shift workers are literally saving

1111
01:02:10.239 --> 01:02:13.039
<v Speaker 1>people's lives and oftentimes you don't have a choice as

1112
01:02:13.039 --> 01:02:15.239
<v Speaker 1>to what your schedule is for work. You have to

1113
01:02:15.239 --> 01:02:17.719
<v Speaker 1>go where they pay you, so be nice to a

1114
01:02:17.760 --> 01:02:20.000
<v Speaker 1>shift worker. I think there should be a national shift

1115
01:02:20.039 --> 01:02:22.000
<v Speaker 1>Worker's Day. We should all have to get up and

1116
01:02:22.039 --> 01:02:23.800
<v Speaker 1>give you presents in the middle of the night, just

1117
01:02:23.800 --> 01:02:26.360
<v Speaker 1>to see what it's like one time. So I don't know,

1118
01:02:26.639 --> 01:02:28.559
<v Speaker 1>but I want everyone to take care of themselves as

1119
01:02:28.559 --> 01:02:31.960
<v Speaker 1>best they can. So the main point, let's get control

1120
01:02:32.079 --> 01:02:34.519
<v Speaker 1>of our sleep. People, do what you can. A lot

1121
01:02:34.559 --> 01:02:37.480
<v Speaker 1>of folks asked about how much control, though is too much?

1122
01:02:37.679 --> 01:02:40.679
<v Speaker 1>Like what about sleep hacking? Rebecca Wendell, Joey Tabb, and

1123
01:02:40.760 --> 01:02:43.199
<v Speaker 1>ron LeBlanc wanted to know, what do you think of

1124
01:02:43.239 --> 01:02:45.480
<v Speaker 1>all the tech bros that are trying to hack their

1125
01:02:45.519 --> 01:02:46.960
<v Speaker 1>sleep and intermitten fasting?

1126
01:02:47.239 --> 01:02:50.679
<v Speaker 3>Are you like, come on, I'm.

1127
01:02:50.480 --> 01:02:53.840
<v Speaker 2>Sure there might be some small benefit to it, but

1128
01:02:55.760 --> 01:02:59.519
<v Speaker 2>it's I've heard recently of like people trying to hack

1129
01:02:59.559 --> 01:03:05.840
<v Speaker 2>for till using light, and I think I'm like, maybe

1130
01:03:06.800 --> 01:03:09.840
<v Speaker 2>maybe I would say if it doesn't hurt you, sure,

1131
01:03:09.880 --> 01:03:14.440
<v Speaker 2>why not, But there's not enough evidence to say that

1132
01:03:14.679 --> 01:03:17.320
<v Speaker 2>it actually works. So that would be my one caveat

1133
01:03:17.440 --> 01:03:22.719
<v Speaker 2>is go into it knowing that we don't know if

1134
01:03:22.719 --> 01:03:25.320
<v Speaker 2>it works. At all. I've heard of people like trying

1135
01:03:25.320 --> 01:03:28.159
<v Speaker 2>to hack circadian rhythms or force themselves to be one

1136
01:03:28.199 --> 01:03:31.840
<v Speaker 2>way or another. To some extent, we can, but we

1137
01:03:31.920 --> 01:03:34.280
<v Speaker 2>only have so much control over what our body naturally

1138
01:03:34.320 --> 01:03:34.880
<v Speaker 2>wants to do.

1139
01:03:35.599 --> 01:03:37.719
<v Speaker 1>PS. I just went down a rabbit hole reading about

1140
01:03:37.760 --> 01:03:41.639
<v Speaker 1>people who sleep on magnetic pads and they takee electrodes

1141
01:03:41.679 --> 01:03:43.840
<v Speaker 1>to their face and nap for a few hours at

1142
01:03:43.840 --> 01:03:46.360
<v Speaker 1>a time, all day and all night. Folks who strap

1143
01:03:46.440 --> 01:03:49.440
<v Speaker 1>ice packs to their body. Sounds like a giant pain

1144
01:03:49.639 --> 01:03:51.920
<v Speaker 1>in a biohacker's ass. PS. Do you need to fall

1145
01:03:51.920 --> 01:03:55.039
<v Speaker 1>asleep quickly? I shared this in the Somnology episode. But

1146
01:03:55.079 --> 01:03:57.639
<v Speaker 1>my mom taught me a brain trick where you think

1147
01:03:57.679 --> 01:04:01.599
<v Speaker 1>of a category like fruits or movie titles or things

1148
01:04:01.599 --> 01:04:03.840
<v Speaker 1>you'd find in a purse, and then think of something

1149
01:04:03.880 --> 01:04:06.119
<v Speaker 1>that starts with an A, and then something starts with

1150
01:04:06.119 --> 01:04:08.719
<v Speaker 1>a B in a C and on and on alphabetically

1151
01:04:08.880 --> 01:04:11.880
<v Speaker 1>until you drift off. We call this the fancy nancy,

1152
01:04:12.159 --> 01:04:14.480
<v Speaker 1>So I hope it helps. If you need a tactic

1153
01:04:14.800 --> 01:04:17.679
<v Speaker 1>to lull you into dreamland, I use it all the time.

1154
01:04:17.800 --> 01:04:22.639
<v Speaker 1>Thanks mom. Okay, moving on m HM and last patroon question,

1155
01:04:22.800 --> 01:04:25.760
<v Speaker 1>Ali Cooper wants to know blackout shades, friend or foe?

1156
01:04:26.119 --> 01:04:28.599
<v Speaker 2>I would say, friend, Okay, so.

1157
01:04:28.679 --> 01:04:30.599
<v Speaker 1>Even if the light doesn't come in in the morning,

1158
01:04:31.800 --> 01:04:33.599
<v Speaker 1>is it better if use blackout shades and then you

1159
01:04:33.760 --> 01:04:35.880
<v Speaker 1>just like wake up at six like all right, light

1160
01:04:35.920 --> 01:04:36.440
<v Speaker 1>here we come.

1161
01:04:37.039 --> 01:04:40.320
<v Speaker 2>I would say, if you could, maybe in an ideal world,

1162
01:04:40.840 --> 01:04:45.079
<v Speaker 2>if you could have blackout shades, red or amber light

1163
01:04:45.199 --> 01:04:50.519
<v Speaker 2>bulbs in your house at night, and then maybe one

1164
01:04:50.519 --> 01:04:55.880
<v Speaker 2>of those fancy sunrise alarm clocks uh huh and things

1165
01:04:55.920 --> 01:05:01.480
<v Speaker 2>like that that can slowly simulate an normal light dark cycle,

1166
01:05:01.599 --> 01:05:06.000
<v Speaker 2>that's probably gonna be the most beneficial to us than

1167
01:05:06.159 --> 01:05:09.199
<v Speaker 2>just like one thing. If you just put blackout shades,

1168
01:05:09.599 --> 01:05:11.679
<v Speaker 2>you're right, you're gonna be blocking out the daylight in

1169
01:05:11.719 --> 01:05:13.800
<v Speaker 2>the morning, so it might be harder to wake up.

1170
01:05:14.079 --> 01:05:17.239
<v Speaker 2>But then if you add a little sunrise simulator, that's

1171
01:05:17.280 --> 01:05:19.599
<v Speaker 2>gonna wake your little butt up easier in the morning.

1172
01:05:20.159 --> 01:05:23.239
<v Speaker 1>So you know where we can all just sleep on

1173
01:05:23.280 --> 01:05:27.239
<v Speaker 1>the porch with no light pollution.

1174
01:05:29.079 --> 01:05:33.320
<v Speaker 2>This big old, ugly street lamp that's like right outside

1175
01:05:33.360 --> 01:05:36.239
<v Speaker 2>my bedroom window that just makes me sad every time

1176
01:05:36.280 --> 01:05:39.159
<v Speaker 2>I see it. Kill me slowly?

1177
01:05:39.760 --> 01:05:41.280
<v Speaker 1>What else just kills her?

1178
01:05:41.960 --> 01:05:43.840
<v Speaker 3>Okay? Worst thing about your job.

1179
01:05:44.320 --> 01:05:47.079
<v Speaker 1>Shittiest thing about your job? What sucks? Okay, other than

1180
01:05:47.280 --> 01:05:50.920
<v Speaker 1>me cramming you into this like tiny hot recording booth

1181
01:05:50.920 --> 01:05:51.239
<v Speaker 1>in July.

1182
01:05:51.400 --> 01:05:54.519
<v Speaker 2>Honestly, the recording booth isn't that bad. It's the literal

1183
01:05:54.559 --> 01:05:56.039
<v Speaker 2>I don't know if you can see it, but like

1184
01:05:56.280 --> 01:06:00.239
<v Speaker 2>footstool that they put it there, my butt it is

1185
01:06:00.320 --> 01:06:04.800
<v Speaker 2>so sore. It's fine. It's basically like simulating a squat

1186
01:06:04.880 --> 01:06:08.199
<v Speaker 2>for an hour and a half, but my thighs will

1187
01:06:08.239 --> 01:06:14.639
<v Speaker 2>be glorious. So I wanted to say emails because they suck,

1188
01:06:14.719 --> 01:06:16.719
<v Speaker 2>but I'll be honest. I'm somebody who I check my

1189
01:06:16.800 --> 01:06:19.599
<v Speaker 2>email like thirty times a day because there's something satisfying

1190
01:06:19.639 --> 01:06:25.199
<v Speaker 2>about getting an email. I feel like I'm wanted. So really,

1191
01:06:25.400 --> 01:06:28.880
<v Speaker 2>the thing, and this is, you know, anybody who's potentially

1192
01:06:28.920 --> 01:06:33.079
<v Speaker 2>interested in doing circadian rhythms research. There's this running joke

1193
01:06:33.519 --> 01:06:35.960
<v Speaker 2>that in order to study circadian rhythms, we have to

1194
01:06:36.039 --> 01:06:41.239
<v Speaker 2>fuck up our own So my master's experiments, I would

1195
01:06:41.280 --> 01:06:43.039
<v Speaker 2>have to go in from like ten to eleven at

1196
01:06:43.119 --> 01:06:45.280
<v Speaker 2>night and then be back in lab at six am

1197
01:06:45.559 --> 01:06:48.559
<v Speaker 2>in order to run my experiments. I've done experiments here

1198
01:06:48.719 --> 01:06:52.360
<v Speaker 2>at Illinois where I had to be in lab from

1199
01:06:52.519 --> 01:06:56.960
<v Speaker 2>like seven pm to like five am, checking animals circadian

1200
01:06:57.039 --> 01:07:01.760
<v Speaker 2>rhythms research be prepared to not have any more circadian rhythms,

1201
01:07:01.840 --> 01:07:03.280
<v Speaker 2>like just oh my god.

1202
01:07:03.920 --> 01:07:08.039
<v Speaker 1>So that I mean this is like doctors. Doctors have

1203
01:07:08.119 --> 01:07:10.800
<v Speaker 1>like the worst health yep, what is the best thing

1204
01:07:10.800 --> 01:07:12.400
<v Speaker 1>about what you do? What do you love the most

1205
01:07:12.440 --> 01:07:15.400
<v Speaker 1>about it? Or about circadian rhythms?

1206
01:07:15.599 --> 01:07:19.840
<v Speaker 2>So I'll answer this with two things, so I'm gonna cheat.

1207
01:07:20.199 --> 01:07:23.159
<v Speaker 2>So my favorite thing about being a scientist in general

1208
01:07:23.719 --> 01:07:27.119
<v Speaker 2>is like that moment where like your data start to

1209
01:07:27.159 --> 01:07:30.280
<v Speaker 2>slowly make sense, and they never really fully make sense,

1210
01:07:30.360 --> 01:07:35.119
<v Speaker 2>because that's life. But when you start to create a

1211
01:07:35.199 --> 01:07:38.119
<v Speaker 2>story with your data, it's some of the most exciting

1212
01:07:39.360 --> 01:07:43.480
<v Speaker 2>exciting moments of your life as a researcher. And then

1213
01:07:43.519 --> 01:07:46.119
<v Speaker 2>you get to talk to people about it, either through

1214
01:07:46.159 --> 01:07:52.719
<v Speaker 2>podcasting or through social media, or through conferences or writing papers.

1215
01:07:52.760 --> 01:07:56.199
<v Speaker 2>It's some of the most exciting times of being a researcher.

1216
01:07:56.239 --> 01:07:58.519
<v Speaker 2>And then also you start to develop new ideas and

1217
01:07:58.559 --> 01:08:03.119
<v Speaker 2>new questions because science now or ends about circadian rhythms

1218
01:08:03.119 --> 01:08:05.440
<v Speaker 2>in general. We didn't get to talk about this, but

1219
01:08:06.119 --> 01:08:09.840
<v Speaker 2>circadian rhythms don't just regulate hormones, but they are also

1220
01:08:10.000 --> 01:08:15.639
<v Speaker 2>regulated by hormones themselves, So like things like estudial or

1221
01:08:15.800 --> 01:08:19.840
<v Speaker 2>estrogens in testosterone and cortisol and all those fun hormones

1222
01:08:19.840 --> 01:08:22.520
<v Speaker 2>we like to talk about, those actually feedback and regulate

1223
01:08:22.560 --> 01:08:27.079
<v Speaker 2>circadian rhythms too, So like circadian rhythms don't just do things,

1224
01:08:27.439 --> 01:08:30.359
<v Speaker 2>but they also then get feedback and get regulated by

1225
01:08:30.520 --> 01:08:34.439
<v Speaker 2>not just environmental cues but also internal cues too. And

1226
01:08:34.479 --> 01:08:36.800
<v Speaker 2>I think it's just so fascinating. It comes back to

1227
01:08:36.840 --> 01:08:40.039
<v Speaker 2>my love of homeostasis again. I don't know why, but

1228
01:08:40.560 --> 01:08:41.159
<v Speaker 2>it exists.

1229
01:08:41.279 --> 01:08:46.359
<v Speaker 1>So I'm realizing in summation, I can't treat my body

1230
01:08:46.399 --> 01:08:50.680
<v Speaker 1>like a robot. I'm a human organism, and I have

1231
01:08:50.760 --> 01:08:53.159
<v Speaker 1>to treat it at least as nicely as I would

1232
01:08:53.199 --> 01:08:53.560
<v Speaker 1>my dog.

1233
01:08:54.520 --> 01:08:56.560
<v Speaker 2>Yeah, love your dog, Love.

1234
01:08:56.359 --> 01:08:57.720
<v Speaker 3>You, right?

1235
01:08:58.319 --> 01:09:01.279
<v Speaker 1>I mean I would never expect poor dog to like,

1236
01:09:02.039 --> 01:09:04.000
<v Speaker 1>not eat for most of the day because it was

1237
01:09:04.079 --> 01:09:05.840
<v Speaker 1>like working, and then just give it a bunch of

1238
01:09:06.479 --> 01:09:09.520
<v Speaker 1>doughnuts and pepsi and then keep it up all night

1239
01:09:09.560 --> 01:09:11.239
<v Speaker 1>and be like, what, why do you feel like shit?

1240
01:09:11.319 --> 01:09:12.840
<v Speaker 3>You would never do that to an animal.

1241
01:09:12.880 --> 01:09:15.760
<v Speaker 2>Though, No, we're not machines.

1242
01:09:16.159 --> 01:09:16.840
<v Speaker 3>This is interesting.

1243
01:09:16.880 --> 01:09:18.920
<v Speaker 1>I feel like the takeaway from this is it we're

1244
01:09:19.000 --> 01:09:19.960
<v Speaker 1>fragile beings.

1245
01:09:20.600 --> 01:09:27.119
<v Speaker 3>We need tenderness and sleep and food schedule in schedules

1246
01:09:27.119 --> 01:09:30.479
<v Speaker 3>and routines, even though we hate them. Oh my god,

1247
01:09:30.600 --> 01:09:34.560
<v Speaker 3>so routines are our friends. Oh oh.

1248
01:09:36.560 --> 01:09:42.119
<v Speaker 2>Sleep and now insomnia is a completely different beast. Insomnia's

1249
01:09:42.159 --> 01:09:44.720
<v Speaker 2>needs tender love and care from a different perspective. But

1250
01:09:44.920 --> 01:09:50.640
<v Speaker 2>just like sleep procrastination, general sleep difficulties like trouble getting

1251
01:09:50.640 --> 01:09:55.039
<v Speaker 2>to sleep that's not related to insomnia, Get a damn schedule.

1252
01:09:55.520 --> 01:09:56.720
<v Speaker 1>Get a damn schedule.

1253
01:09:57.439 --> 01:10:00.880
<v Speaker 3>Thank you almost doctor, doctors orders.

1254
01:10:01.600 --> 01:10:02.840
<v Speaker 2>Yeah.

1255
01:10:03.000 --> 01:10:06.800
<v Speaker 1>So. For more on Katherine Hatcher and the podcast Endocrine Disruptors,

1256
01:10:06.840 --> 01:10:10.600
<v Speaker 1>co hosted by Shrea Patal, go to endocrinepod dot com.

1257
01:10:10.720 --> 01:10:14.760
<v Speaker 1>Katherine is on Twitter as super Chismatic. There's a link

1258
01:10:14.800 --> 01:10:16.439
<v Speaker 1>in the show notes. There are also links to all

1259
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<v Speaker 1>the sponsors and to the charity Stem Advocacy Institute. I'm

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01:10:20.279 --> 01:10:23.359
<v Speaker 1>Ali Ward with one L on Twitter and Instagram. Say

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01:10:23.439 --> 01:10:27.199
<v Speaker 1>hi over there. We are at ologies on both. More

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01:10:27.239 --> 01:10:32.079
<v Speaker 1>links are up at aliward dot com slash ologies slash chronobiology.

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01:10:32.159 --> 01:10:33.800
<v Speaker 1>You can check out the show notes for more links,

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01:10:33.840 --> 01:10:36.840
<v Speaker 1>including links to merch. Thank you Bonnie Dutch and Shannon

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01:10:36.880 --> 01:10:39.119
<v Speaker 1>Felts for managing the merch they have a podcast called

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01:10:39.199 --> 01:10:41.600
<v Speaker 1>You Are that They're so charming and funny. And to

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<v Speaker 1>Aaron Talbert and Hannah Lippo for admitting the Ologies podcast

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<v Speaker 1>Facebook group. Thank you to assistant editor Jarret Sleeper of

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01:10:49.279 --> 01:10:52.000
<v Speaker 1>mind Jam Media and the mental health podcast My Good

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01:10:52.039 --> 01:10:54.840
<v Speaker 1>Bad Brain. Thank you to Emily White and all the

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01:10:54.880 --> 01:10:58.199
<v Speaker 1>transcribers in the Ologies Transcribers Group. I See You, I

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01:10:58.279 --> 01:11:01.560
<v Speaker 1>Love You. Bleeped episodes for kiddos and transcripts of some

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01:11:01.600 --> 01:11:04.520
<v Speaker 1>of the episodes are available at aliward dot com, slash

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<v Speaker 1>Ologies Dashed extras a link in the show notes, and

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<v Speaker 1>of course thanks to the man who was guided not

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<v Speaker 1>by light or by dark, but by the beacon of

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<v Speaker 1>ambition from his mustache. Lead editor Stephen Ray Morris, who

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01:11:15.960 --> 01:11:18.880
<v Speaker 1>also hosts the per cast and see Jurassic Right. Please

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01:11:18.920 --> 01:11:21.720
<v Speaker 1>get some more sleep, Stephen. The theme song was written

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01:11:21.760 --> 01:11:24.159
<v Speaker 1>by Nick Thorbird of the band Islands, which is a

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01:11:24.159 --> 01:11:26.159
<v Speaker 1>great band. And at the end of the episode, you know,

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<v Speaker 1>I tell you a secret. And this week I woke

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01:11:28.039 --> 01:11:29.800
<v Speaker 1>up and I was like, I love the smell of

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01:11:29.840 --> 01:11:31.560
<v Speaker 1>a Christmas tree in the house, and then I remembered

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01:11:31.680 --> 01:11:33.600
<v Speaker 1>we don't have one, and then I had left a

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01:11:33.640 --> 01:11:37.079
<v Speaker 1>pine scented candle burning all night in my office. I'm

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01:11:37.159 --> 01:11:41.079
<v Speaker 1>very lucky nobody died. It smelled so good. The salates

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01:11:41.600 --> 01:11:45.000
<v Speaker 1>literally likely killing me. So please get some sleep. Please

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01:11:45.119 --> 01:11:48.039
<v Speaker 1>do not do it with any candles burning. Let me

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01:11:48.079 --> 01:11:50.760
<v Speaker 1>be a lesson. I got very lucky. Get some shut eye.

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<v Speaker 1>You super chismatic nucleus is begging for it, as am I.

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01:11:54.600 --> 01:11:56.880
<v Speaker 1>So if you good yourselves the little monkeys, I'm so

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01:11:56.960 --> 01:11:58.800
<v Speaker 1>glad to be back. I slept so much when I

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01:11:58.800 --> 01:12:02.359
<v Speaker 1>had the flu, and that this episode perhaps has changed

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01:12:02.399 --> 01:12:05.560
<v Speaker 1>me forever. I'm kind of like sleep. It's cool now,

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<v Speaker 1>I get it, Okay. Bye, Packiderman College Bambiology for do zoology, lithology, Yeah, Zeronology, meteorology, feratology, ethology, seriology, seology.

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<v Speaker 1>You went up all night, of course I've been up

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01:12:29.319 --> 01:12:31.319
<v Speaker 1>all night. Not because of caffeine. It was insomnia. I

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<v Speaker 1>couldn't stop thinking about coffee. I needed that. Get value.

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01:12:34.479 --> 01:12:36.920
<v Speaker 4>You can't argue with at Tesco with their amazing cloub

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01:12:36.960 --> 01:12:39.680
<v Speaker 4>card prices. Have the perfect night in with their finest

1302
01:12:39.680 --> 01:12:42.680
<v Speaker 4>frozen pizza meal deal. Get the finest frozen pizza, chips

1303
01:12:42.680 --> 01:12:45.600
<v Speaker 4>and ice cream all for six euro like our delicious

1304
01:12:45.600 --> 01:12:48.560
<v Speaker 4>spicy salami, hot honey and do you or Margarito wood

1305
01:12:48.600 --> 01:12:51.800
<v Speaker 4>fired pizzas served up with their crispy, chunky chips and

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01:12:51.880 --> 01:12:54.760
<v Speaker 4>ice cream like sea salta caramel or pistachio for dessert.

1307
01:12:55.159 --> 01:12:58.880
<v Speaker 4>Can't argue with that shop in store or online Tesco

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01:12:59.039 --> 01:13:01.960
<v Speaker 4>Every little helps available are most stories, Prices varying.

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<v Speaker 1>Express