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<v Speaker 1>A special shout out to our soul sponsor, Safa Mattress,

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<v Speaker 1>So this is coming to you without a bunch of ads,

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<v Speaker 1>just sponsored by Sofa. Safa sponsored our series on dreaming,

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<v Speaker 1>the Onorology episodes, which are so good. And since this

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<v Speaker 1>one is also about sleep and I sleep on a sofa,

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<v Speaker 1>I also read books on Asafa and lay around and

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<v Speaker 1>look at my phone on a sofa, but the sleeping

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<v Speaker 1>part's are the best. Asafa is like getting a first

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<v Speaker 1>class ticket to Slumberland for the price of a middle

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<v Speaker 1>seat and coach. They're that good and they're also that affordable.

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<v Speaker 1>Since I have gotten Asafa, several of my friends and

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<v Speaker 1>my niece have one too. It's been the most comfortable,

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<v Speaker 1>the easiest to purchase. So if you are in the

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<v Speaker 1>market for a new mattress, get the one I have,

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<v Speaker 1>Get the one I love. Safa. See for yourself at

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<v Speaker 1>Safa dot com slash Ologies. That's s Double atva dot

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<v Speaker 1>com slash Ologies. Thanks Safa, we love you. Oh hey,

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<v Speaker 1>it's your invisible aligners. You don't wear anywhere near twenty

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

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<v Speaker 1>know it. Ali Ward back with another episode of Ologies.

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<v Speaker 1>I'm alive. Well, I slept so many hours over the

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<v Speaker 1>last couple of weeks dealing with this splu Who when

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<v Speaker 1>are you listening to this? Are you turning the coffee

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

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<v Speaker 1>seven a m. Train to work? Is it your lunch

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<v Speaker 1>break and you have half a burrito spinning slowly into microwave?

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<v Speaker 1>Maybe the sun is setting while you walk to your car.

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<v Speaker 1>Are you nursing a human who has decided to snack

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<v Speaker 1>on your boobadge at four am? At least once a day,

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<v Speaker 1>it seems we look at a clock and we're cranky

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<v Speaker 1>about it, myself very much so all the time. So

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<v Speaker 1>we are here to talk about why. But first we're

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<v Speaker 1>going to talk about you saying thank you so much

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<v Speaker 1>for supporting viapatreon dot com slash ologies, for sending in

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<v Speaker 1>your questions that way, for wearing Ologies shirts and hats

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<v Speaker 1>from ologiesmerch dot com we have some great new designs

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<v Speaker 1>up by the bye, And for telling friends and maybe

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<v Speaker 1>foes in laws about Ologies, keeping it up in the

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<v Speaker 1>charts by rating it and subscribing on all of your devices,

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<v Speaker 1>and of course for leaving a review. You know I'm

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<v Speaker 1>gonna lurk them just like a gentle, happy creep, so

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<v Speaker 1>I can read one back to you, and I'm just

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<v Speaker 1>going to sneak in here with a fresh one from

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<v Speaker 1>twenty twenty three from Kenyari Ruth fourteen, who wrote, listening

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<v Speaker 1>to this podcast makes me feel like I'm meeting my

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<v Speaker 1>after school PPNJ and watching my favorite Disney not Geo

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<v Speaker 1>animal Planet show. Thank you Kenyari Ruth fourteen. That is

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<v Speaker 1>exactly how I want it to feel. Also, I would

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<v Speaker 1>like a sandwich currently. Also, as long as we're doing

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<v Speaker 1>a little bit of fresh info. Just a side note,

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<v Speaker 1>if anyone is going to wonder Con in Anaheim this month,

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<v Speaker 1>I will be there Friday March twenty fourth, twenty twenty three,

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<v Speaker 1>for a six pm panel about climate change and art

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<v Speaker 1>with my friends from the organization Functional Magic, who make

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<v Speaker 1>collectible climate solutions gig posters and donate proceeds to rainforest charities.

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<v Speaker 1>And we have a whole episode with my friend Andy Hall.

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<v Speaker 1>I'll link on the show notes. So I'll be there

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<v Speaker 1>leading a panel. So if you're at wonder Con or

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<v Speaker 1>you're thinking about going, come to our panel Friday March

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<v Speaker 1>twenty fourth at six pm and say hello, Okay. Anyway,

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<v Speaker 1>Cronobiology comes from you guessed it, our 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>means the study of life. So it's a very real

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<v Speaker 1>branch of science dedicated to understanding how temporal rhythms affect life.

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<v Speaker 1>And that can be such as daily or weekly or

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<v Speaker 1>seasonal or annual rhythms and circadian Rhythms'll break that down.

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<v Speaker 1>Circa means around da a day, so those are the

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<v Speaker 1>kind that a lot of us might be most bent

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<v Speaker 1>about because those are the daily rhythms. So we're going

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<v Speaker 1>to get into it. So this ologist I know from Twitter.

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<v Speaker 1>She hosts the podcast Endocrine Disruptors, which dives into things

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<v Speaker 1>like your adrenal glands and your ovaries and your nerds

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<v Speaker 1>and how your hormones get jecked. So she got her

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<v Speaker 1>bachelor's degree in biology at the University of Tennessee focusing

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<v Speaker 1>on biokem, and her masters at Northwestern's Neurobiology program with

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<v Speaker 1>the focus You're ready for this sex Differences in circadian

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<v Speaker 1>influence on alcoholic induced cut leakiness and implications for alcoholic

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<v Speaker 1>liver disease. She loves this stuff. So since this interview,

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<v Speaker 1>she's gotten her PhD at the University of Illinois at

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<v Speaker 1>Urbana Champagne and scortach at the National Institute of Allergy

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<v Speaker 1>and Infectious Diseases as a health science policy analyst, and

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

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

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<v Speaker 1>by daily patterns. So we get into it now. I

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<v Speaker 1>wasn't able to make it to Illinois to record this,

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<v Speaker 1>but 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 eemasks 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 chronobiologists. Now, doctor Katherine Hatcher, Hi, you're here. Hey,

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<v Speaker 1>We've put you in a tiny booth across the country. Yeah,

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<v Speaker 1>and it's Midwest summer.

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<v Speaker 2>Which means it's pot as balls outside.

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<v Speaker 1>I'm so sorry. It's all right, built's character. Yeah, brain brains,

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<v Speaker 1>brains brains. And so now you are a neuroscience student. Correct? Yes?

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<v Speaker 1>Are you? You're getting your PhD in neuroscience? Yes, I am.

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<v Speaker 1>Oh my god, how did that happen? Oh? Geez.

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<v Speaker 2>So I was one of those kids in college who

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

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<v Speaker 2>joined this lab that they were studying the impacts of

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<v Speaker 2>different compounds on circadian rhythms and looking at very basic

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

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

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<v Speaker 2>I got about halfway through that semester and I was like,

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

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

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<v Speaker 2>did not agree with me. And I didn't get into

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<v Speaker 2>graduate school when I first applied. I I lied to

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<v Speaker 2>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 four.

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<v Speaker 1>I applied nice and one of them was one.

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<v Speaker 2>That I had applied to originally. It was like, you

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

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<v Speaker 2>but I knew that I wanted to. This was actually

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

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<v Speaker 2>down in Urbana, Champagne, which is basically just a bunch

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<v Speaker 2>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 endercrine 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 as a time, because you can't

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<v Speaker 1>really poke brains as a we one, when 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 1>So this is good. Yeah, I guess it's interesting.

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<v Speaker 2>But I've always been fascinated by animals and have always

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<v Speaker 2>loved animals.

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<v Speaker 1>And I should have realized.

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<v Speaker 2>I think my sophomore year of high school in my

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<v Speaker 2>school district, we took biology, and so I remember taking

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<v Speaker 2>biology and doing dissections and stuff, and we got to

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<v Speaker 2>dissect fetal pigs and this is ghost but whatever. So

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

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

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

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

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

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<v Speaker 2>was impressed.

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<v Speaker 1>How did you do it? Did you have to crack

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<v Speaker 1>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? Yes? So I

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<v Speaker 1>got this pig brain out.

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<v Speaker 2>That's like my first remembrance of like anything related to

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<v Speaker 2>brain that fascinated me. But it was more from a

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<v Speaker 2>curiosity mechanical standpoint. But I was also one of those

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<v Speaker 2>hits that was super fascinated by like weird medical mysteries

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<v Speaker 2>and stuff. So I had this interest in medicine and

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<v Speaker 2>physiology and this curiosity about it. But I thought that

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

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<v Speaker 2>I didn't understand what science was. My parents and like

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<v Speaker 2>my dad's a lawyer, my mom's an art teacher, they

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<v Speaker 2>have no idea like 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.

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

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

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

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

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

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<v Speaker 2>kind 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 always is ticket. So let's get to

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<v Speaker 1>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 weight 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 or around the same time

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<v Speaker 2>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>Guy 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 yelp app 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 1>Seven eleven? Fine? Yeah, what's on Uber Eats today?

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<v Speaker 2>What's whose delivery fee 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 or shit, I ate fruit salad from Circle K

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<v Speaker 1>after a wedding sucked Sedona on blast, But like, did you.

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<v Speaker 2>Get married in Sedona have a late night food option

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<v Speaker 2>at your wedding?

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<v Speaker 1>Oh god, yes, Oh my god. Starving, y'all. I drove

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

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

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<v Speaker 1>inside of a soggy tuna rap with a spork in

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<v Speaker 1>a cocktail gown. It was a beautiful wedding. Though they're

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<v Speaker 1>still married, I still like them. Also, a circadian rhythm

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<v Speaker 1>is something internally driven, but diurnal rhythms are just regarding

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

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

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<v Speaker 1>called a zitkeeper, which sounds like an Austrian word for

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<v Speaker 1>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? Absolutely, really,

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<v Speaker 1>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 and the ladies slept the worst. So here we

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<v Speaker 1>are thinking that the youth, with their gaming devices and

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<v Speaker 1>meme screens and late night shenanigans, have the crappiest sleep,

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<v Speaker 1>But really we got a world of zombie moms and

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<v Speaker 1>woozy women hormones to blame. Who knows now. Worst city

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<v Speaker 1>in the US for light pollution I looked into it,

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<v Speaker 1>and according to a study done this year by the

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<v Speaker 1>website sleep Chunkie, Washington, DC is the most light polluted

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<v Speaker 1>sound pollution. You're wondering, look no further than my home,

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<v Speaker 1>Los Angeles, which was rated the least peaceful place to

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<v Speaker 1>live in America. I'm no data scientist, but is it

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<v Speaker 1>any wonder that LA also ranks and I look this

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<v Speaker 1>up the highest in the number of groupons sold for botox.

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<v Speaker 1>Let's just stay up all night tossing and turning, and

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<v Speaker 1>then easy peasy, inject botchulism in our faces to look rested.

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<v Speaker 1>What could 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 dolls are more attracted to city life because.

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<v Speaker 1>There's nowhere to do. Yeah, that's a good point. Correlation,

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

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<v Speaker 1>Do they?

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<v Speaker 2>Does regularity make us healthier? So I'll answer first question.

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<v Speaker 2>So why do we need circadian rhythms? We know that

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<v Speaker 2>our bodies have evolved, all species have evolved with this

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<v Speaker 2>twenty four hour pattern of light and dark, and circadian

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<v Speaker 2>rhythms are more so related to the twenty four hour day.

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<v Speaker 2>We think of this twenty four hour pattern of sunrise

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<v Speaker 2>and sunset, and so we've evolved to these conditions. So

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<v Speaker 2>really we think that it's a way to optimize our

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<v Speaker 2>biology and our behavior so that we can be the

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<v Speaker 2>most successful in fitness and the most successful in terms

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<v Speaker 2>of our reproductive ability, in terms of our survival. But

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<v Speaker 2>the biggest thing is that we know that there's some

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<v Speaker 2>sort of indirect or direct connection between circadian disruption and health.

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<v Speaker 1>What kinds of say, negative effects happen when your circadian

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<v Speaker 1>rhythm is screwed up? 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 reproduction and reproductive capacity, so I

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

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

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<v Speaker 2>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 even seen as things as crazy as

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<v Speaker 2>if we disrupt and these are in animals, a lot

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<v Speaker 2>of these are in animal models. But when we disrupt

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<v Speaker 2>circadian rhythms. Before an animal gets pregnant, the offspring has

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<v Speaker 2>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 1>What types of protein messengers? Like? What is Do you

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<v Speaker 1>have any idea from a structural 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 1>It's about time. So it's thought that each.

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<v Speaker 2>Like, there's one part of your brain that's considered the

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<v Speaker 2>quote unquote master clock that is called the super chiismatic

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<v Speaker 2>nuclear So if you saw me on Twitter, my name

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<v Speaker 2>is super Chismatic. There's a reason for that. I am

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<v Speaker 2>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 hypothalmus 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>Hypothelmus side note is a small area in the center

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

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

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

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

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<v Speaker 1>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.

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<v Speaker 1>And when we talk about clocks.

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<v Speaker 2>We're generally referring to a set of proteins and genes

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<v Speaker 2>that have been shown to be rhythmic, and almost every

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<v Speaker 2>single cell the body expresses these same genes, but we

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<v Speaker 2>don't know their function in every area of the body.

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<v Speaker 2>In the part of the brain I mentioned before, the.

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<v Speaker 1>SCN 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 be doing something.

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<v Speaker 1>Please not.

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<v Speaker 2>Now, it's probably much more complicated than that, but we

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<v Speaker 2>don't and I like, I know there's some hormones that

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

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<v Speaker 2>is 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 supposed

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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>God, yeah, wait, what is your tell me about your

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<v Speaker 1>sleep hygiene? Sat with it? Oh God.

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<v Speaker 2>So it's kind of ironic because I actually like run

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

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

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<v Speaker 2>of the worst people to.

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<v Speaker 1>Ask about this. 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

420
00:24:31.759 --> 00:24:33.079
<v Speaker 2>lot of people where we're like.

421
00:24:33.599 --> 00:24:35.799
<v Speaker 1>Oh, my god, I have so much to do.

422
00:24:35.920 --> 00:24:39.960
<v Speaker 2>And so you watch Grey's Anatomy for twelve hours instead

423
00:24:39.960 --> 00:24:42.799
<v Speaker 2>of doing anything, and then all of a sudden you're like, oh,

424
00:24:42.880 --> 00:24:45.400
<v Speaker 2>it's ten thirty eleven o'clock at night.

425
00:24:45.480 --> 00:24:46.759
<v Speaker 1>I need to get stuff done.

426
00:24:47.359 --> 00:24:49.599
<v Speaker 2>So then you work until two or three or four

427
00:24:49.640 --> 00:24:50.160
<v Speaker 2>in the morning.

428
00:24:50.880 --> 00:24:55.680
<v Speaker 1>Yes, you've read my diary. You're reciting my diary. So

429
00:24:56.279 --> 00:24:57.920
<v Speaker 1>I'm definitely one of those.

430
00:24:58.000 --> 00:25:00.640
<v Speaker 2>I try to sleep better, and honestly, like my sleep

431
00:25:00.720 --> 00:25:02.720
<v Speaker 2>hygiene only needs to be adjusted when I start to

432
00:25:02.720 --> 00:25:04.680
<v Speaker 2>get stressed out. That's when I tend to need to

433
00:25:04.880 --> 00:25:08.240
<v Speaker 2>hone in. But most of the time I'm in my

434
00:25:08.759 --> 00:25:11.599
<v Speaker 2>I'm on my phone in bed, I'm watching TV in bed.

435
00:25:12.200 --> 00:25:15.559
<v Speaker 2>I'm so bad, But honest.

436
00:25:15.240 --> 00:25:19.519
<v Speaker 1>So much like blue light, Yes, it's everywhere, it's everywhere. Okay,

437
00:25:19.559 --> 00:25:22.680
<v Speaker 1>so big cities have more light pollution, but what about

438
00:25:22.680 --> 00:25:26.319
<v Speaker 1>the light you curl up with and personally jam into

439
00:25:26.359 --> 00:25:28.799
<v Speaker 1>your retinas before bed? The blue stuff? Should we all

440
00:25:28.839 --> 00:25:31.839
<v Speaker 1>be wearing glasses like Bono. Catherine says that the SCN

441
00:25:32.359 --> 00:25:34.119
<v Speaker 1>is most sensitive to blue.

442
00:25:33.880 --> 00:25:38.359
<v Speaker 2>Light, whereas red light. It's not picked up as well

443
00:25:38.440 --> 00:25:41.279
<v Speaker 2>in the brain, so you still sense it, but it's

444
00:25:41.319 --> 00:25:46.000
<v Speaker 2>not going to stimulate those cells that contribute to this

445
00:25:46.240 --> 00:25:50.160
<v Speaker 2>light signaling in the brain, so we see it. It

446
00:25:50.440 --> 00:25:53.559
<v Speaker 2>probably has a minor effect, but it's not as dramatic

447
00:25:53.640 --> 00:25:55.079
<v Speaker 2>and as intense as blue light.

448
00:25:56.039 --> 00:25:59.559
<v Speaker 1>So, now, what happens if let's say, hypothetically, you're a

449
00:25:59.559 --> 00:26:02.880
<v Speaker 1>person who falls asleep with the lights on five nights

450
00:26:02.920 --> 00:26:07.079
<v Speaker 1>a week, Great, what is happening in your coconut?

451
00:26:08.640 --> 00:26:13.640
<v Speaker 2>So I was thinking about this because I saw your question,

452
00:26:15.000 --> 00:26:20.720
<v Speaker 2>and I think it would be because when we close

453
00:26:20.720 --> 00:26:23.200
<v Speaker 2>our eyes, we still see the light. The light is

454
00:26:23.240 --> 00:26:27.279
<v Speaker 2>still coming through our thin little strips of eyelids. So

455
00:26:27.559 --> 00:26:31.400
<v Speaker 2>you're probably being exposed to dim light at night, which

456
00:26:31.759 --> 00:26:35.599
<v Speaker 2>is maybe not as bad as bright light at night.

457
00:26:35.480 --> 00:26:36.160
<v Speaker 1>But it's bad.

458
00:26:36.480 --> 00:26:38.519
<v Speaker 2>So all the things that you would expect to come

459
00:26:38.559 --> 00:26:41.359
<v Speaker 2>from light at night are going to be coming from

460
00:26:41.599 --> 00:26:43.079
<v Speaker 2>having your light on while you sleep.

461
00:26:43.640 --> 00:26:49.119
<v Speaker 1>Oh so there. Yeah, And the fact.

462
00:26:48.960 --> 00:26:52.119
<v Speaker 2>That you're doing it, like the fact that you're doing

463
00:26:52.119 --> 00:26:57.160
<v Speaker 2>it all almost all of the time, yeah, yeah, I

464
00:26:57.240 --> 00:26:59.880
<v Speaker 2>got Maybe you could get around it and like put

465
00:27:00.119 --> 00:27:03.119
<v Speaker 2>the orange lights or whatever they are in your bedroom

466
00:27:03.160 --> 00:27:06.359
<v Speaker 2>instead and it wouldn't be as bad. But then it's

467
00:27:06.480 --> 00:27:07.559
<v Speaker 2>hard to see things.

468
00:27:08.160 --> 00:27:10.599
<v Speaker 1>That's very generous that you think this is occurring in

469
00:27:10.680 --> 00:27:14.119
<v Speaker 1>a bed and not on the couch with a laptop

470
00:27:14.319 --> 00:27:19.480
<v Speaker 1>under my face. So sleep procrastination, I'm gonna, okay, I'm

471
00:27:19.480 --> 00:27:22.079
<v Speaker 1>going to research and aside on how to like stop

472
00:27:22.119 --> 00:27:25.559
<v Speaker 1>sleep procrastination. Okay, so side note. About five years ago

473
00:27:25.640 --> 00:27:29.720
<v Speaker 1>a group of scientists from the Netherlands identified this phenomenon

474
00:27:29.880 --> 00:27:33.640
<v Speaker 1>of sleep or bedtime procrastination, and they defined it as quote,

475
00:27:34.000 --> 00:27:36.640
<v Speaker 1>failing to go to bed at the intended time while

476
00:27:36.799 --> 00:27:41.480
<v Speaker 1>no external circumstances prevent a person from doing so. So

477
00:27:41.559 --> 00:27:43.680
<v Speaker 1>that last half the sentence is like it's your own

478
00:27:43.720 --> 00:27:47.759
<v Speaker 1>damn fault. So what causes this? They think deficits in

479
00:27:47.839 --> 00:27:53.240
<v Speaker 1>self regulation or having ADHD or anxiety, or perfectionism or

480
00:27:53.279 --> 00:27:56.680
<v Speaker 1>work compulsion. I did some digging and one twenty nineteen

481
00:27:56.759 --> 00:28:01.319
<v Speaker 1>Turkish study entitled Life is Short, Stay awake, Death, anxiety,

482
00:28:01.400 --> 00:28:05.000
<v Speaker 1>and bedtime Procrastination found that a fear of being a

483
00:28:05.039 --> 00:28:09.319
<v Speaker 1>corpse eventually is one cause for sleep procrastination, so less

484
00:28:09.359 --> 00:28:12.920
<v Speaker 1>time awake means less time to be conscious to experience

485
00:28:13.039 --> 00:28:17.200
<v Speaker 1>life's rich pleasures, such as watching dog videos and going

486
00:28:17.200 --> 00:28:19.960
<v Speaker 1>down social media rabbit holes to see where your ex

487
00:28:20.000 --> 00:28:23.720
<v Speaker 1>boyfriend went on vacation. So I read roughly seventeen thousand

488
00:28:23.720 --> 00:28:27.279
<v Speaker 1>different blogs and websites about how to stop, and there

489
00:28:27.319 --> 00:28:30.200
<v Speaker 1>was advice like take a nice bath at night and

490
00:28:30.599 --> 00:28:34.200
<v Speaker 1>stop using your devices in the evening, give yourself an

491
00:28:34.200 --> 00:28:36.880
<v Speaker 1>hour window to get ready for bed or on your

492
00:28:36.920 --> 00:28:39.400
<v Speaker 1>to do list for the day, set up bedtime first,

493
00:28:39.440 --> 00:28:43.640
<v Speaker 1>and then work backwards scheduling your entire day. In essence,

494
00:28:43.920 --> 00:28:46.839
<v Speaker 1>the advice is like, suck it up, realize your brain

495
00:28:47.079 --> 00:28:49.599
<v Speaker 1>hates you for doing it, and then knock it off. Tipshit.

496
00:28:49.880 --> 00:28:52.680
<v Speaker 1>Or maybe you could just go banish yourself to the

497
00:28:52.720 --> 00:28:55.640
<v Speaker 1>woods for a while. What about people who go on

498
00:28:56.279 --> 00:28:59.839
<v Speaker 1>like circadian cleanses and they go camping or they don't

499
00:29:00.240 --> 00:29:03.359
<v Speaker 1>artificial lights for like a week. Does that reset anything?

500
00:29:03.400 --> 00:29:04.160
<v Speaker 1>Does that help at all?

501
00:29:04.319 --> 00:29:07.559
<v Speaker 2>It probably temporarily resets things, But let's be honest, if

502
00:29:07.599 --> 00:29:09.680
<v Speaker 2>you go straight back to what you were doing before,

503
00:29:09.799 --> 00:29:12.960
<v Speaker 2>you're the purpose of circadian rhythms is to be able

504
00:29:13.000 --> 00:29:16.559
<v Speaker 2>to adapt to changes, So we don't quite know if

505
00:29:16.599 --> 00:29:21.200
<v Speaker 2>like one small disruption of circadian rhythms has lasting effects

506
00:29:21.279 --> 00:29:24.960
<v Speaker 2>on the body, it probably doesn't. It's probably the chronic exposure.

507
00:29:25.000 --> 00:29:28.279
<v Speaker 2>Like I mentioned before, this is the chronic So if

508
00:29:28.319 --> 00:29:30.640
<v Speaker 2>you only go away for a week and you're living

509
00:29:30.680 --> 00:29:34.839
<v Speaker 2>in the wilderness with the moonlight, it's probably not gonna

510
00:29:34.920 --> 00:29:39.279
<v Speaker 2>be as beneficial as just making more permanent changes at

511
00:29:39.279 --> 00:29:40.640
<v Speaker 2>home on a regular basis.

512
00:29:41.200 --> 00:29:43.640
<v Speaker 1>That makes sense. Yeah, Now what about animals? Are there

513
00:29:43.640 --> 00:29:46.680
<v Speaker 1>any animals that have really weird circadian rhythms that are

514
00:29:46.680 --> 00:29:48.160
<v Speaker 1>like up and down and up and down.

515
00:29:48.480 --> 00:29:52.119
<v Speaker 2>Cats basically don't have They have circadian rhythms, but not

516
00:29:52.200 --> 00:29:53.359
<v Speaker 2>in sleep wake activity.

517
00:29:53.960 --> 00:29:55.920
<v Speaker 1>Really, how did that work?

518
00:29:56.359 --> 00:29:58.720
<v Speaker 2>They just sleep all the time. Their carnivores, they don't

519
00:29:58.720 --> 00:30:00.319
<v Speaker 2>have to worry about it. They eat whatever the heck

520
00:30:00.359 --> 00:30:04.319
<v Speaker 2>they want. Well, house cats, they're they're lazy and they'll

521
00:30:04.359 --> 00:30:06.599
<v Speaker 2>eat whatever food you give them. But like if you

522
00:30:06.640 --> 00:30:09.200
<v Speaker 2>think about cats, they you know, they've evolved to be

523
00:30:09.759 --> 00:30:12.000
<v Speaker 2>just eat whatever the heck they want whenever they can

524
00:30:12.039 --> 00:30:13.759
<v Speaker 2>get it. They're kind of at the top of their

525
00:30:13.759 --> 00:30:17.200
<v Speaker 2>food chain. They don't have to worry about what food

526
00:30:17.240 --> 00:30:19.079
<v Speaker 2>is available and when, so they can kind of just

527
00:30:19.119 --> 00:30:22.480
<v Speaker 2>be lazy and sleep like all the time. I think

528
00:30:22.519 --> 00:30:25.319
<v Speaker 2>they sleep like sixteen hours a day or something.

529
00:30:25.440 --> 00:30:27.960
<v Speaker 1>God, I know, right, but they're like koalas or something,

530
00:30:28.000 --> 00:30:31.559
<v Speaker 1>don't Koalas and sloths sleep like sixteen eight twenty hours

531
00:30:31.559 --> 00:30:33.079
<v Speaker 1>a day. They sleep a lot. I don't know the

532
00:30:33.119 --> 00:30:36.119
<v Speaker 1>exact numbers, but they do sleep a lot. Yeah. Side note,

533
00:30:36.160 --> 00:30:38.559
<v Speaker 1>of course, I google the animals that sleep the most,

534
00:30:38.640 --> 00:30:42.880
<v Speaker 1>and giraffes apparently all have cocaine problems because they sleep

535
00:30:42.960 --> 00:30:44.960
<v Speaker 1>four to five hours at night. Get up and take

536
00:30:44.960 --> 00:30:47.000
<v Speaker 1>a spin class or some shit. I don't know. But

537
00:30:47.079 --> 00:30:50.920
<v Speaker 1>giant armadillos get this, apparently sleep eighteen hours a day,

538
00:30:51.039 --> 00:30:54.839
<v Speaker 1>and koalas and little brown bats have been observed snoozing

539
00:30:55.200 --> 00:30:57.599
<v Speaker 1>for almost twenty hours a day. But they were curious

540
00:30:57.599 --> 00:31:01.640
<v Speaker 1>about sloths, so they fitted wild ones with little fitbits

541
00:31:01.680 --> 00:31:04.599
<v Speaker 1>or something, and they showed they only sleep nine and

542
00:31:04.599 --> 00:31:07.319
<v Speaker 1>a half hours a day. This is not too shabby sloths.

543
00:31:07.400 --> 00:31:10.160
<v Speaker 1>Slaws are like, yeah, remember that time you needed a

544
00:31:10.200 --> 00:31:14.279
<v Speaker 1>word for laziness, so you just called it us? Get it?

545
00:31:15.000 --> 00:31:19.400
<v Speaker 1>What about some circadian flim flam any pervasive lies? Yeah,

546
00:31:20.680 --> 00:31:23.079
<v Speaker 1>get so excited about this question, So.

547
00:31:25.079 --> 00:31:35.119
<v Speaker 2>Let everybody know circadian rhythm is not a thing. There

548
00:31:35.200 --> 00:31:40.119
<v Speaker 2>is not a circadian rhythm, not singular. It's not singular

549
00:31:40.279 --> 00:31:45.200
<v Speaker 2>circadian rhythms. Like the words circadian literally means about a day.

550
00:31:45.559 --> 00:31:48.599
<v Speaker 2>It's referring to rhythms that occur about a day. It's

551
00:31:48.720 --> 00:31:52.160
<v Speaker 2>any rhythm in the body. You don't have a circadian rhythm.

552
00:31:52.480 --> 00:31:55.799
<v Speaker 2>You have circadian rhythms because there's so many different rhythms

553
00:31:55.799 --> 00:31:59.640
<v Speaker 2>in the body that act on completely different patterns. So

554
00:31:59.680 --> 00:32:01.079
<v Speaker 2>we can't just refer to one thing.

555
00:32:01.519 --> 00:32:01.720
<v Speaker 1>Now.

556
00:32:01.799 --> 00:32:04.680
<v Speaker 2>I get most people are referring to sleepwake activity. That's

557
00:32:04.720 --> 00:32:06.880
<v Speaker 2>generally what people think of, but.

558
00:32:06.920 --> 00:32:12.799
<v Speaker 1>That's just one example. So if you say goo potty

559
00:32:12.880 --> 00:32:15.640
<v Speaker 1>at the same time every morning, that's a circadian rhythm

560
00:32:15.640 --> 00:32:16.400
<v Speaker 1>in and of itself.

561
00:32:16.480 --> 00:32:19.720
<v Speaker 2>Yeah, there is. Actually, there's like circaian rhythms in a

562
00:32:19.839 --> 00:32:21.799
<v Speaker 2>lot of things you think of it.

563
00:32:21.839 --> 00:32:26.680
<v Speaker 1>There's probably one Oh my god, can I ask you

564
00:32:26.720 --> 00:32:30.079
<v Speaker 1>Patreon questions? Yeah, oh my god. Okay, I'm getting to

565
00:32:30.119 --> 00:32:32.160
<v Speaker 1>them a little bit early because we have so many

566
00:32:32.759 --> 00:32:35.440
<v Speaker 1>and I highlighted a lot, and there are so many

567
00:32:35.519 --> 00:32:37.160
<v Speaker 1>questions that I want to ask, but I want the

568
00:32:37.200 --> 00:32:39.039
<v Speaker 1>patrons to be able to ask them. So I'm just like,

569
00:32:39.279 --> 00:32:41.880
<v Speaker 1>let's get into it. Okay, okay, but before we get

570
00:32:41.880 --> 00:32:44.799
<v Speaker 1>to your questions, let's make some dreams come true and

571
00:32:44.880 --> 00:32:47.359
<v Speaker 1>donate some money to a charity of the doctor's choosing.

572
00:32:47.759 --> 00:32:49.440
<v Speaker 1>And this week she asked that to go to the

573
00:32:49.519 --> 00:32:53.200
<v Speaker 1>Society for the Advancement of Chicano's, Hispanics and Native Americans

574
00:32:53.240 --> 00:32:56.359
<v Speaker 1>in Science and this organization aims to further those students

575
00:32:56.400 --> 00:33:01.359
<v Speaker 1>success in obtaining advanced degrees, careers, leadership positions, and equality

576
00:33:01.359 --> 00:33:03.799
<v Speaker 1>in the stemfield. They are linked in the show notes

577
00:33:03.839 --> 00:33:06.160
<v Speaker 1>to find out more about them. That is the Society

578
00:33:06.200 --> 00:33:09.119
<v Speaker 1>for the Advancement of Jacano's, Hispanics and Native Americans in

579
00:33:09.160 --> 00:33:12.160
<v Speaker 1>Science and the donation was made possible by a very

580
00:33:12.200 --> 00:33:16.359
<v Speaker 1>special sponsor this week. Today's episode doesn't have a bunch

581
00:33:16.359 --> 00:33:19.720
<v Speaker 1>of ads because it's exclusively sponsored by SAFA. I love

582
00:33:19.759 --> 00:33:22.480
<v Speaker 1>our sleep episodes, I love our dreaming episodes. I love

583
00:33:22.519 --> 00:33:26.079
<v Speaker 1>this Circadian Rhythms episode because sleep is so important and

584
00:33:26.119 --> 00:33:28.799
<v Speaker 1>even though we don't understand everything about it, we can

585
00:33:28.839 --> 00:33:31.599
<v Speaker 1>all agree that we need it literally to live. And

586
00:33:31.640 --> 00:33:33.960
<v Speaker 1>with a Safa mattress, you do not have to go bankrupt,

587
00:33:34.039 --> 00:33:35.640
<v Speaker 1>you do not have to max out a credit card

588
00:33:35.759 --> 00:33:38.119
<v Speaker 1>or borrow money from your stepmom to get a luxury

589
00:33:38.279 --> 00:33:42.519
<v Speaker 1>sleeping experience. I am such a champion for sleep, prioritizing it,

590
00:33:42.880 --> 00:33:45.799
<v Speaker 1>investing in it, making it comfortable. That is why I

591
00:33:45.799 --> 00:33:48.759
<v Speaker 1>have a Satfa luxury mattress. It is the most sumptuously

592
00:33:49.000 --> 00:33:52.839
<v Speaker 1>comfortable mattress you can buy. I know you're thinking sumptuously comfortable.

593
00:33:52.920 --> 00:33:55.880
<v Speaker 1>That sounds prohibitively expensive. I'm going to stop you right there.

594
00:33:56.000 --> 00:33:59.720
<v Speaker 1>Satfas cost about half the price of the top retail brands,

595
00:33:59.759 --> 00:34:02.880
<v Speaker 1>which which is amazing considering that Saffa makes the highest

596
00:34:02.960 --> 00:34:05.680
<v Speaker 1>quality mattresses you could buy. And they've had the best

597
00:34:05.720 --> 00:34:08.280
<v Speaker 1>customer service I've ever dealt with. They come and set

598
00:34:08.320 --> 00:34:10.559
<v Speaker 1>your mattress off for you, they take your old one

599
00:34:10.679 --> 00:34:13.679
<v Speaker 1>at no extra charge. Delivery took like five minutes, and

600
00:34:13.679 --> 00:34:15.800
<v Speaker 1>they were so nice. Everyone I have dealt with in

601
00:34:15.880 --> 00:34:19.000
<v Speaker 1>the company has been so cool. Safa is a rare

602
00:34:19.400 --> 00:34:23.679
<v Speaker 1>example of luxury and affordability, sleeping comfortably said by side

603
00:34:23.679 --> 00:34:25.920
<v Speaker 1>with each other. I would say luxury and affordability are

604
00:34:25.960 --> 00:34:28.760
<v Speaker 1>really they're spooning right now. So right now, save two

605
00:34:28.840 --> 00:34:31.599
<v Speaker 1>hundred dollars on one thousand dollars or more at Safa

606
00:34:31.719 --> 00:34:37.280
<v Speaker 1>dot com. That's subleatva dot com, slash ologies, Thank you, Safa,

607
00:34:37.719 --> 00:34:44.320
<v Speaker 1>Let's continue the app. Okay, your questions, Okay, Patreon questions,

608
00:34:44.400 --> 00:34:48.480
<v Speaker 1>so many millions of them. Forest dots high forest says

609
00:34:48.679 --> 00:34:51.599
<v Speaker 1>why is mine so fucked up? And what can I

610
00:34:51.679 --> 00:34:54.480
<v Speaker 1>do to fix it? Just straight up?

611
00:34:56.159 --> 00:35:02.039
<v Speaker 2>So I have to say hashtag same. So I would

612
00:35:02.039 --> 00:35:07.679
<v Speaker 2>say our circadian rhythms most likely referring to sleep wake activity,

613
00:35:07.760 --> 00:35:11.519
<v Speaker 2>Like I was just saying, they can get really screwed

614
00:35:11.599 --> 00:35:13.599
<v Speaker 2>up for a lot of reasons, but I think the

615
00:35:13.639 --> 00:35:17.360
<v Speaker 2>most common for most people is lack of structure. So

616
00:35:18.280 --> 00:35:20.480
<v Speaker 2>this might be an answer to a lot of questions.

617
00:35:20.519 --> 00:35:24.440
<v Speaker 2>But having a very consistent routine, especially with when you're

618
00:35:24.480 --> 00:35:27.079
<v Speaker 2>getting up and when you're going to bed and then

619
00:35:27.119 --> 00:35:29.679
<v Speaker 2>when you eat food, those are going to be like

620
00:35:30.400 --> 00:35:36.760
<v Speaker 2>the biggest two most important scheduled things to have to

621
00:35:36.840 --> 00:35:39.079
<v Speaker 2>help improve your rhythmicity.

622
00:35:39.639 --> 00:35:41.760
<v Speaker 1>This just in I looked it up in Rhythmicity is

623
00:35:41.760 --> 00:35:42.400
<v Speaker 1>a real word.

624
00:35:43.280 --> 00:35:48.960
<v Speaker 2>Our body loves consistency, our brain loves schedules, even a

625
00:35:49.000 --> 00:35:51.320
<v Speaker 2>lot of us think that we don't, but like, yes,

626
00:35:51.400 --> 00:35:55.840
<v Speaker 2>our circadian rhythms. Do you know you have similar circadian rhythms.

627
00:35:55.519 --> 00:35:56.119
<v Speaker 1>To a moth?

628
00:35:56.559 --> 00:35:59.280
<v Speaker 2>So you're not going to be like you're You're not

629
00:35:59.360 --> 00:36:01.559
<v Speaker 2>as incomplelexis you want to think you are.

630
00:36:03.039 --> 00:36:03.960
<v Speaker 1>So having a.

631
00:36:03.920 --> 00:36:07.760
<v Speaker 2>Consistent schedule, especially with light and food and sleep, those

632
00:36:07.760 --> 00:36:10.480
<v Speaker 2>things are going to be the most beneficial for fixing

633
00:36:10.519 --> 00:36:11.119
<v Speaker 2>your rhythms.

634
00:36:11.760 --> 00:36:16.360
<v Speaker 1>Oh my god, I feel very attacked, very steamy. Ellie

635
00:36:16.400 --> 00:36:18.519
<v Speaker 1>Robert wants to know what's the best way to get

636
00:36:18.519 --> 00:36:21.199
<v Speaker 1>blue light in the mornings when you wake up before

637
00:36:21.239 --> 00:36:23.800
<v Speaker 1>the sun comes up. Is blue light in the morning

638
00:36:23.960 --> 00:36:25.199
<v Speaker 1>good for waking us up?

639
00:36:25.239 --> 00:36:28.000
<v Speaker 2>It looks like there's some evidence for what they call

640
00:36:28.599 --> 00:36:32.880
<v Speaker 2>a dawn simulation. So it's similar to those fancy alarm

641
00:36:32.880 --> 00:36:35.960
<v Speaker 2>clocks that you can buy that like slowly bring light

642
00:36:36.480 --> 00:36:39.639
<v Speaker 2>or using like a bright light simulator, so you can

643
00:36:39.639 --> 00:36:42.960
<v Speaker 2>have those desktop ones that people use for seasonal effective disorder.

644
00:36:43.159 --> 00:36:45.880
<v Speaker 2>Using something like that in the morning can kind of

645
00:36:45.920 --> 00:36:48.960
<v Speaker 2>trick your brain into thinking, oh, the sun's up, it's morning,

646
00:36:49.039 --> 00:36:52.400
<v Speaker 2>it's time to like do stuff. So there's been some

647
00:36:52.480 --> 00:36:55.239
<v Speaker 2>evidence to show that that actually improves our attention and

648
00:36:55.360 --> 00:36:58.639
<v Speaker 2>improves our cognitive performance in the morning, as opposed to

649
00:36:58.679 --> 00:36:59.559
<v Speaker 2>not using them.

650
00:37:00.599 --> 00:37:04.199
<v Speaker 1>Our alarm clocks kind of evil when it comes to

651
00:37:04.199 --> 00:37:06.480
<v Speaker 1>circadian rhythms, or are they just a tool we need

652
00:37:06.519 --> 00:37:08.679
<v Speaker 1>to stay on track to circadian rhythms. I think they're

653
00:37:08.679 --> 00:37:09.800
<v Speaker 1>a tool we need. Now.

654
00:37:10.440 --> 00:37:13.239
<v Speaker 2>I've noticed mine has a really bright light that I

655
00:37:13.320 --> 00:37:16.800
<v Speaker 2>can't dim, so I should probably get rid of it

656
00:37:16.840 --> 00:37:19.920
<v Speaker 2>and get a new one because I actually like can

657
00:37:19.960 --> 00:37:22.280
<v Speaker 2>see it through my eyelids when I'm.

658
00:37:22.159 --> 00:37:22.960
<v Speaker 1>Home to sleep.

659
00:37:24.280 --> 00:37:27.039
<v Speaker 2>But but yeah, I think they're more so a tool

660
00:37:27.239 --> 00:37:30.159
<v Speaker 2>to kind of keep you consistently on schedule, especially when

661
00:37:30.199 --> 00:37:32.639
<v Speaker 2>you have to get up and go to sleep at

662
00:37:32.639 --> 00:37:34.480
<v Speaker 2>a specific time of day and you don't have as

663
00:37:34.559 --> 00:37:35.480
<v Speaker 2>much flexibility.

664
00:37:36.360 --> 00:37:39.079
<v Speaker 1>Man, we need what we really need, hear me out.

665
00:37:39.519 --> 00:37:42.800
<v Speaker 1>We need alarm clocks that are sleep clocks that are like,

666
00:37:42.960 --> 00:37:47.280
<v Speaker 1>and you're in bed, you know what I mean. Yeah, Like,

667
00:37:47.360 --> 00:37:51.079
<v Speaker 1>we need a ten thirty alarm that's like, okay, all right, fucker,

668
00:37:51.360 --> 00:37:53.880
<v Speaker 1>time to brush your teeth. Have you tried doing that

669
00:37:54.000 --> 00:37:58.559
<v Speaker 1>on your phone? No? But tonight's might be night number one? Okay.

670
00:37:58.559 --> 00:38:00.960
<v Speaker 1>Side note when it comes to wait up, if you're

671
00:38:00.960 --> 00:38:03.760
<v Speaker 1>in the market for a new morning alarm clock, I

672
00:38:03.800 --> 00:38:06.039
<v Speaker 1>looked for the weirdest for you, and there's one called

673
00:38:06.119 --> 00:38:09.480
<v Speaker 1>Clockie that's on wheels and it runs away from you

674
00:38:09.800 --> 00:38:11.400
<v Speaker 1>until you catch it and turn it off. Or I

675
00:38:11.400 --> 00:38:13.639
<v Speaker 1>guess set it on fire if you want to. There's

676
00:38:13.679 --> 00:38:16.920
<v Speaker 1>another that requires you to shoot a laser pointer at

677
00:38:16.960 --> 00:38:20.679
<v Speaker 1>a target before the alarm shuts off. There are bedside

678
00:38:20.719 --> 00:38:23.760
<v Speaker 1>mats you have to stand on before they'll stop wailing.

679
00:38:24.119 --> 00:38:27.800
<v Speaker 1>There's the terrifying sounding shot clock that seems to zap

680
00:38:27.840 --> 00:38:31.320
<v Speaker 1>your wrist, maybe with an electric current, until you accept

681
00:38:31.360 --> 00:38:33.920
<v Speaker 1>that it's a new day. There's another that's called the

682
00:38:33.960 --> 00:38:38.039
<v Speaker 1>Sleep Squad that utilizes a police siren every morning. I

683
00:38:38.079 --> 00:38:40.159
<v Speaker 1>don't know why they called it sleep Squad when they

684
00:38:40.159 --> 00:38:42.719
<v Speaker 1>could have named it the Wakey Brigade. Also, I found

685
00:38:42.760 --> 00:38:45.159
<v Speaker 1>a four hundred and fifty dollars option that makes poured

686
00:38:45.239 --> 00:38:48.039
<v Speaker 1>over coffee at your bedside, and I don't know why

687
00:38:48.119 --> 00:38:50.280
<v Speaker 1>you couldn't just use like a thirty dollars Black and

688
00:38:50.360 --> 00:38:52.880
<v Speaker 1>Decker coffee pot with a timer instead. It's done in

689
00:38:52.960 --> 00:38:56.800
<v Speaker 1>my business. But in terms of the most potentially sculptural,

690
00:38:56.920 --> 00:39:00.280
<v Speaker 1>there is a contraption called a dream time water alarm,

691
00:39:00.440 --> 00:39:03.199
<v Speaker 1>and it relies on you filling it at night and

692
00:39:03.239 --> 00:39:06.559
<v Speaker 1>then a steady drip of water all night changes the

693
00:39:06.639 --> 00:39:09.840
<v Speaker 1>balance on a scale until like a soft bill thing

694
00:39:10.039 --> 00:39:12.679
<v Speaker 1>gets hit in the morning. It does not, however, spray

695
00:39:12.679 --> 00:39:14.159
<v Speaker 1>you in the face, which is what I was looking

696
00:39:14.199 --> 00:39:16.639
<v Speaker 1>for when I stumbled upon it. Oh, when it comes

697
00:39:16.679 --> 00:39:20.639
<v Speaker 1>to light based solutions, there are all manner of sunrise

698
00:39:20.719 --> 00:39:24.119
<v Speaker 1>alarm clocks. They have great reviews. There are higher end

699
00:39:24.119 --> 00:39:26.719
<v Speaker 1>ones by Phillips that are a couple hundred bucks to

700
00:39:26.880 --> 00:39:30.320
<v Speaker 1>like the twenty dollars home Labs options. Because all of

701
00:39:30.400 --> 00:39:33.440
<v Speaker 1>us know too well that the sound of an iPhone

702
00:39:33.480 --> 00:39:40.199
<v Speaker 1>alarm brings deep, terrible morning dread. Now, what about if

703
00:39:40.239 --> 00:39:42.559
<v Speaker 1>you use it the night before? You wanted to know?

704
00:39:43.119 --> 00:39:45.960
<v Speaker 1>Logan Levo asks, is using my phone for a while

705
00:39:45.960 --> 00:39:49.400
<v Speaker 1>before sleep actually fucking me up? Like my dad insists.

706
00:39:50.760 --> 00:39:55.960
<v Speaker 2>Mister, honestly, because we also have light and TV on,

707
00:39:57.119 --> 00:40:00.199
<v Speaker 2>just your phone is probably not as bad as we

708
00:40:00.280 --> 00:40:02.960
<v Speaker 2>want to think it is. There's a lot of other

709
00:40:03.079 --> 00:40:05.719
<v Speaker 2>light factors that are fucking us up.

710
00:40:05.880 --> 00:40:06.719
<v Speaker 1>Let's be honest.

711
00:40:07.480 --> 00:40:10.000
<v Speaker 2>But there is some thought that because of how bright

712
00:40:10.039 --> 00:40:11.960
<v Speaker 2>it is and how close it is to our faces,

713
00:40:12.000 --> 00:40:14.519
<v Speaker 2>that it might be more stimulating than a TV like

714
00:40:14.599 --> 00:40:18.280
<v Speaker 2>across the room, or a dim white light in your

715
00:40:18.360 --> 00:40:21.480
<v Speaker 2>lamp with a lamp shade. So it is possible that

716
00:40:21.599 --> 00:40:25.000
<v Speaker 2>it's more fucking upness, But we're not one.

717
00:40:24.920 --> 00:40:30.079
<v Speaker 1>Hundred percent sure. New words rhythmicity and fucking upness, So

718
00:40:30.199 --> 00:40:32.400
<v Speaker 1>put those in your pocket now. A few of you

719
00:40:32.719 --> 00:40:35.840
<v Speaker 1>had sleep mask questions. I'm looking at you, Emily Read,

720
00:40:36.039 --> 00:40:39.400
<v Speaker 1>Julie Bear and Amanda Jay while I'm looking your direction,

721
00:40:39.519 --> 00:40:41.199
<v Speaker 1>but I don't see anything because of the mask thing.

722
00:40:41.880 --> 00:40:44.559
<v Speaker 1>Do you have a sleep mask that you prefer? Do

723
00:40:44.599 --> 00:40:45.599
<v Speaker 1>you sleep with the sleep mask?

724
00:40:45.719 --> 00:40:47.519
<v Speaker 2>I do sleep with the sleep mask, and I bought

725
00:40:47.559 --> 00:40:52.239
<v Speaker 2>whatever was relatively affordable on Amazon, as long as it

726
00:40:52.280 --> 00:40:54.639
<v Speaker 2>blocks out all the light and doesn't like fall on

727
00:40:54.719 --> 00:40:57.480
<v Speaker 2>my face. I sleep with a blanket on top of

728
00:40:57.519 --> 00:40:59.679
<v Speaker 2>my head, though, to be honest with my partner snores.

729
00:41:00.239 --> 00:41:07.480
<v Speaker 1>So this machine and two fans. Because I'm a mess.

730
00:41:08.719 --> 00:41:11.480
<v Speaker 2>I have a travel fan that I actually fly with

731
00:41:11.559 --> 00:41:12.840
<v Speaker 2>me when I go places.

732
00:41:13.199 --> 00:41:15.800
<v Speaker 1>Oh my god, I love how prepared you are.

733
00:41:16.800 --> 00:41:19.280
<v Speaker 2>I'm very picky when it comes to sleep, so I

734
00:41:19.320 --> 00:41:21.079
<v Speaker 2>try to do as much as I can to make

735
00:41:21.119 --> 00:41:21.880
<v Speaker 2>it happen.

736
00:41:22.800 --> 00:41:25.679
<v Speaker 1>There's this great invention. I covered it on Innovation Station

737
00:41:25.800 --> 00:41:27.840
<v Speaker 1>and it's called a bee fan, and it's a fan

738
00:41:28.000 --> 00:41:29.440
<v Speaker 1>that sits at the foot of your bed and it

739
00:41:29.519 --> 00:41:33.239
<v Speaker 1>goes up in the bottom of your covers and it

740
00:41:33.920 --> 00:41:36.400
<v Speaker 1>it targets just one person in bed, So if one

741
00:41:36.400 --> 00:41:38.400
<v Speaker 1>person isn't hot and the other is, and it goes

742
00:41:38.480 --> 00:41:42.239
<v Speaker 1>up and it just like goes under your covers. It's

743
00:41:42.280 --> 00:41:45.480
<v Speaker 1>so magical. It feels like you're in a marshmallow. And yeah,

744
00:41:45.480 --> 00:41:47.599
<v Speaker 1>it's called a beefan. The guy who invented it invented

745
00:41:47.639 --> 00:41:50.039
<v Speaker 1>it for his mother in law who was going through menopause.

746
00:41:50.360 --> 00:41:52.880
<v Speaker 1>I was like, awesome, Yeah, I know. And it's like

747
00:41:52.960 --> 00:41:54.559
<v Speaker 1>I've been in a bed with it and I'm like, oh,

748
00:41:54.599 --> 00:41:55.440
<v Speaker 1>that's running nice.

749
00:41:55.559 --> 00:41:57.480
<v Speaker 2>Yeah, this is a side note, but it's relevant to

750
00:41:57.519 --> 00:42:00.760
<v Speaker 2>what we're talking about. Temperature is very important for sleep.

751
00:42:00.840 --> 00:42:02.519
<v Speaker 2>Like people are like, oh, I like to be hot

752
00:42:02.559 --> 00:42:05.719
<v Speaker 2>when I sleep, and like, no, your body actually decreases

753
00:42:05.760 --> 00:42:09.159
<v Speaker 2>its temperature at night time, so you sleep better. Like

754
00:42:09.639 --> 00:42:13.000
<v Speaker 2>it's actually better to have a slightly cooler space when

755
00:42:13.000 --> 00:42:13.920
<v Speaker 2>you're trying to sleep.

756
00:42:14.679 --> 00:42:17.480
<v Speaker 1>Do you think that's because evolutionarily we just got used

757
00:42:17.480 --> 00:42:18.599
<v Speaker 1>to night being cold.

758
00:42:18.760 --> 00:42:22.360
<v Speaker 2>Probably, like it's always relatively cooler at night than it

759
00:42:22.400 --> 00:42:24.239
<v Speaker 2>is I shouldn't say always, but most of the time

760
00:42:24.280 --> 00:42:26.360
<v Speaker 2>relatively cooler at night than it is during the day.

761
00:42:26.960 --> 00:42:29.559
<v Speaker 1>Oh, Okay, some of you wanted to know if sleeping

762
00:42:29.760 --> 00:42:33.119
<v Speaker 1>under a tree outside might help your screwed up circadian

763
00:42:33.159 --> 00:42:38.079
<v Speaker 1>rhythms like Anna Thompson Monster Cat and Anita Starzynski ass

764
00:42:38.119 --> 00:42:40.280
<v Speaker 1>at Home, I'm a night out. When I go camping,

765
00:42:40.360 --> 00:42:42.920
<v Speaker 1>I so easily fall into the rhythm of sleep when

766
00:42:42.960 --> 00:42:45.599
<v Speaker 1>it's dark, awake when it's light. Why does this happen

767
00:42:45.679 --> 00:42:50.000
<v Speaker 1>so readily? And is that what my body actually wants? Yes?

768
00:42:50.880 --> 00:42:55.000
<v Speaker 2>Ah, And you're probably away from a lot of light pollution,

769
00:42:55.400 --> 00:42:59.960
<v Speaker 2>and you know you're you're our bodies developed with this,

770
00:43:00.119 --> 00:43:03.559
<v Speaker 2>our brains developed with this light dark cycle. So if

771
00:43:03.599 --> 00:43:07.079
<v Speaker 2>we go back to again where we can easily adapt

772
00:43:07.119 --> 00:43:10.559
<v Speaker 2>to the light cycles, but this is like naturally what

773
00:43:10.599 --> 00:43:14.199
<v Speaker 2>we would normally be around now. Will it be the

774
00:43:14.280 --> 00:43:19.159
<v Speaker 2>same in a thousand years, if the planet still exists, when.

775
00:43:20.599 --> 00:43:23.760
<v Speaker 1>When you know we've adapted to light pollution? I have

776
00:43:23.840 --> 00:43:24.440
<v Speaker 1>no idea.

777
00:43:24.920 --> 00:43:28.000
<v Speaker 2>But at least for now, you know we adapted and

778
00:43:28.039 --> 00:43:31.519
<v Speaker 2>we evolved to normal light dark cycles being the sun

779
00:43:31.559 --> 00:43:34.280
<v Speaker 2>and the moon and the sun and lack of sun.

780
00:43:34.679 --> 00:43:38.480
<v Speaker 2>So of course we're gonna feel comfortable and happy and

781
00:43:38.519 --> 00:43:41.480
<v Speaker 2>at least our sleep will when we're back with nature.

782
00:43:42.000 --> 00:43:44.400
<v Speaker 1>Mm hmmm. That makes me want to go camping and

783
00:43:44.480 --> 00:43:48.679
<v Speaker 1>recover myself. Indeed, just do me a favor check fuel crevisers.

784
00:43:49.239 --> 00:43:52.000
<v Speaker 1>Thank you. Now all of us, I'm sure want to

785
00:43:52.039 --> 00:43:54.880
<v Speaker 1>know about the blues and the blue light and anxiety

786
00:43:55.159 --> 00:43:58.719
<v Speaker 1>and sleep, such as Evan Jude Crisper or Heath Allen,

787
00:43:58.840 --> 00:44:03.559
<v Speaker 1>Becca Bee, Meghan Luke, and Sarah Wingfield, Cranilation Hassan and

788
00:44:03.840 --> 00:44:08.079
<v Speaker 1>Sarah Clock, Casey Rose, and Becky Baker says why do

789
00:44:08.199 --> 00:44:10.559
<v Speaker 1>I need to sleep fourteen to eighteen hours a day

790
00:44:10.639 --> 00:44:13.679
<v Speaker 1>when my depression flares up? Also asking for a friend?

791
00:44:13.960 --> 00:44:17.400
<v Speaker 1>Is that why some people have clean houses and obedient children?

792
00:44:21.440 --> 00:44:24.920
<v Speaker 2>So, oh, this is a good question. I think that

793
00:44:27.239 --> 00:44:29.480
<v Speaker 2>I'm not one hundred percent sure, but I think that

794
00:44:29.599 --> 00:44:32.719
<v Speaker 2>with depression, one of the symptoms is fatigue. So it

795
00:44:32.840 --> 00:44:35.800
<v Speaker 2>might be that we're trying to combat fatigue with more

796
00:44:35.920 --> 00:44:42.079
<v Speaker 2>sleep instead of our normal whatever. If you're Ali, probably

797
00:44:42.159 --> 00:44:43.800
<v Speaker 2>three hours of sleep, if you're.

798
00:44:45.079 --> 00:44:48.880
<v Speaker 1>If you're me, like maybe six or seven hours of sleep.

799
00:44:49.199 --> 00:44:51.440
<v Speaker 2>You know, normally that's what we get, but then we

800
00:44:51.599 --> 00:44:54.880
<v Speaker 2>try to make up four feeling fatigued when we're depressed

801
00:44:54.920 --> 00:44:58.559
<v Speaker 2>by sleeping more. Depression and sleep are very very very

802
00:44:58.840 --> 00:45:03.400
<v Speaker 2>tightly tied together, and so it's really hard to figure

803
00:45:03.440 --> 00:45:07.599
<v Speaker 2>out which comes first. Are you depressed because you're lacking sleep,

804
00:45:08.159 --> 00:45:12.760
<v Speaker 2>or are you lacking sleep and feeling fatigued because you're depressed.

805
00:45:13.280 --> 00:45:15.400
<v Speaker 2>It's likely a some combination of the two.

806
00:45:15.760 --> 00:45:17.559
<v Speaker 1>Okay, side note, I looked into this and I'll give

807
00:45:17.559 --> 00:45:21.320
<v Speaker 1>you just the gist. Mental health and sleep are very linked.

808
00:45:21.599 --> 00:45:24.920
<v Speaker 1>Sometimes sleep issues are a symptom of mental illness, and

809
00:45:25.039 --> 00:45:28.760
<v Speaker 1>sometimes they can cause mental troubles. Often they just keep

810
00:45:29.000 --> 00:45:31.840
<v Speaker 1>cyclically making the other worse. So what can you do?

811
00:45:32.280 --> 00:45:33.840
<v Speaker 1>You see a doc, but before you go in, you

812
00:45:33.920 --> 00:45:36.000
<v Speaker 1>might want to keep a sleep journal for two weeks

813
00:45:36.079 --> 00:45:38.440
<v Speaker 1>to show them when you slept, for how long, what

814
00:45:38.599 --> 00:45:41.719
<v Speaker 1>troubles you had. Doctors also suggest a bedtime schedule and

815
00:45:41.800 --> 00:45:45.639
<v Speaker 1>a routine, of course very helpful, as is limiting stimulants

816
00:45:45.760 --> 00:45:48.280
<v Speaker 1>all together, or at least in the afternoon. They suggest

817
00:45:48.320 --> 00:45:50.800
<v Speaker 1>getting plenty of sunlight or using a light box that

818
00:45:51.000 --> 00:45:54.760
<v Speaker 1>mimics the sun if you have seasonal depression, especially up

819
00:45:54.840 --> 00:45:57.559
<v Speaker 1>here in the US where we're in the darkest days.

820
00:45:58.159 --> 00:46:00.760
<v Speaker 1>I'm not talking politically, I just mean winter in the

821
00:46:00.880 --> 00:46:04.599
<v Speaker 1>northern hemisphere, Speaking of which, some patrons had seasonal and

822
00:46:04.840 --> 00:46:08.519
<v Speaker 1>latitude questions, such as Misty Clardy, my Montana cousin Nathan

823
00:46:08.559 --> 00:46:13.039
<v Speaker 1>Bronick Hi, Michelle Lee Deli Dames, and first time question

824
00:46:13.199 --> 00:46:17.320
<v Speaker 1>asker Evan Jude asks how many humans, plants and animals

825
00:46:17.360 --> 00:46:20.719
<v Speaker 1>who live closer to the poles and experience continuous daylight

826
00:46:20.880 --> 00:46:23.679
<v Speaker 1>and nighttime around the winter and summer solstices like white

827
00:46:23.760 --> 00:46:27.519
<v Speaker 1>nights in Russia? How have they adapted or evolved differently?

828
00:46:27.719 --> 00:46:31.559
<v Speaker 1>How do they deal? And have you seen Midsummer? I

829
00:46:31.719 --> 00:46:34.519
<v Speaker 1>haven't seen Midsummer? Do I need to see it? I

830
00:46:34.599 --> 00:46:36.360
<v Speaker 1>think it's about a white night. I think it's a

831
00:46:36.719 --> 00:46:38.760
<v Speaker 1>horror movie that it takes place, you know, like a

832
00:46:38.840 --> 00:46:40.639
<v Speaker 1>continuous daylight night. Wow.

833
00:46:42.920 --> 00:46:46.280
<v Speaker 2>So my friend is actually one of those people that's

834
00:46:46.360 --> 00:46:48.800
<v Speaker 2>lucky and gets to go to Antarctica's so I've tried

835
00:46:48.840 --> 00:46:54.599
<v Speaker 2>to ask her, like, yes, yes, she's boss. I tried

836
00:46:54.639 --> 00:46:56.800
<v Speaker 2>to ask her, you know, what is it like there

837
00:46:57.719 --> 00:47:01.159
<v Speaker 2>in terms of because they go during the Antarctic summer,

838
00:47:01.920 --> 00:47:05.519
<v Speaker 2>which is our winter, but then it's light all the

839
00:47:05.639 --> 00:47:10.159
<v Speaker 2>time down there, And she said that, yes, it's harder

840
00:47:10.199 --> 00:47:12.320
<v Speaker 2>to get sleep, but most of the time they know

841
00:47:12.400 --> 00:47:14.960
<v Speaker 2>they have ways to control the light and dark in

842
00:47:15.079 --> 00:47:17.960
<v Speaker 2>their facilities. But there's really not a lot of research

843
00:47:18.079 --> 00:47:22.519
<v Speaker 2>done on the people that live in these polar areas,

844
00:47:23.280 --> 00:47:27.320
<v Speaker 2>and I think I recently saw an article that they're

845
00:47:27.400 --> 00:47:31.440
<v Speaker 2>finally starting to do studies on the resident scientists that

846
00:47:31.559 --> 00:47:34.960
<v Speaker 2>live in Antarctica, which is like, that's the perfect population

847
00:47:35.159 --> 00:47:39.039
<v Speaker 2>of people. It's very controlled environment, very controlled food, a

848
00:47:39.119 --> 00:47:42.360
<v Speaker 2>lot of controlled factors. So I think they're finally going

849
00:47:42.440 --> 00:47:45.960
<v Speaker 2>to start looking into it because my educated guess would

850
00:47:46.000 --> 00:47:50.159
<v Speaker 2>be that there is probably higher rates of depression. There's

851
00:47:50.239 --> 00:47:54.039
<v Speaker 2>probably higher rates of things that we associate with continuous

852
00:47:54.119 --> 00:47:58.199
<v Speaker 2>light exposure. We haven't adapted to those areas yet as

853
00:47:58.239 --> 00:48:00.679
<v Speaker 2>far as I know. I could be wrong, but there's

854
00:48:00.800 --> 00:48:05.840
<v Speaker 2>probably increased risks of all these morbidities that we associate

855
00:48:06.000 --> 00:48:08.800
<v Speaker 2>with light at night exposure. And these people that are

856
00:48:09.519 --> 00:48:13.360
<v Speaker 2>at the higher or lower ends of the Earth also

857
00:48:13.559 --> 00:48:18.400
<v Speaker 2>like during the long or during the winter their respective winters.

858
00:48:18.639 --> 00:48:21.880
<v Speaker 2>I think that's probably where the increased depression might poke

859
00:48:21.960 --> 00:48:24.440
<v Speaker 2>itself through, because they're not getting enough light. Like we

860
00:48:24.599 --> 00:48:28.079
<v Speaker 2>need light even if it's not warm outside, we need

861
00:48:28.239 --> 00:48:29.039
<v Speaker 2>light exposure.

862
00:48:29.159 --> 00:48:32.000
<v Speaker 1>Crick aside. I poked through some reports about mental health

863
00:48:32.119 --> 00:48:35.599
<v Speaker 1>and latitude and found one really fascinating study which looked

864
00:48:35.639 --> 00:48:40.559
<v Speaker 1>at how rare suicide was in pre colonization Greenland. Versus

865
00:48:40.880 --> 00:48:44.880
<v Speaker 1>modern lifestyle, and apparently birth month and birth season tended

866
00:48:44.920 --> 00:48:47.960
<v Speaker 1>to affect those kind of mental health issues. And while

867
00:48:48.039 --> 00:48:52.000
<v Speaker 1>those types of deaths increased a lot post colonization, the

868
00:48:52.079 --> 00:48:54.400
<v Speaker 1>seasons had less of an impact because of the introduction

869
00:48:54.480 --> 00:48:57.760
<v Speaker 1>of artificial light. So knowing the amount of light and

870
00:48:57.880 --> 00:49:01.960
<v Speaker 1>darkness that are super chismatic nucleus receives can have major

871
00:49:02.039 --> 00:49:05.880
<v Speaker 1>impacts on our hormones and mental health. What about when

872
00:49:05.920 --> 00:49:09.159
<v Speaker 1>we futs with the clock itself and throw the whole

873
00:49:09.400 --> 00:49:13.280
<v Speaker 1>system off twice a year? Julie Bear asks daylight savings

874
00:49:13.320 --> 00:49:17.760
<v Speaker 1>time abolish or keep a ballish? Okay, she says, we

875
00:49:17.880 --> 00:49:19.280
<v Speaker 1>can't be friends if you say keep.

876
00:49:20.639 --> 00:49:24.960
<v Speaker 2>Actually, the Society for Research on Biological Rhythms, they just

877
00:49:25.119 --> 00:49:30.519
<v Speaker 2>released a statement about why we should abolish the daylight

878
00:49:30.559 --> 00:49:34.119
<v Speaker 2>savings time. But they so the people who are in

879
00:49:34.320 --> 00:49:37.719
<v Speaker 2>charge of studying circadian rhythms and other biological rhythms are like,

880
00:49:37.800 --> 00:49:41.039
<v Speaker 2>get rid of it, so it's a waste, like we

881
00:49:41.159 --> 00:49:43.119
<v Speaker 2>don't need it anymore mm hm.

882
00:49:43.679 --> 00:49:47.679
<v Speaker 1>And don't they say that when they kind of shave

883
00:49:47.760 --> 00:49:49.840
<v Speaker 1>off an hour of sleep, there's a lot of heart

884
00:49:49.880 --> 00:49:52.480
<v Speaker 1>attacks and a lot of health problems occur that like

885
00:49:52.519 --> 00:49:54.320
<v Speaker 1>the following week after I've read that somewhere.

886
00:49:54.000 --> 00:49:56.800
<v Speaker 2>It's basically jetlag. We're forcing jetlag on people.

887
00:49:57.519 --> 00:50:00.880
<v Speaker 1>That sucks. Oh and I know that there are questions

888
00:50:00.920 --> 00:50:02.840
<v Speaker 1>about jet lag. Okay, we're going to get to those

889
00:50:02.840 --> 00:50:04.679
<v Speaker 1>in a sec. But first, just a twenty twenty three

890
00:50:04.960 --> 00:50:07.679
<v Speaker 1>update for y'all. So, no, you did not hallucinate stories

891
00:50:07.719 --> 00:50:10.920
<v Speaker 1>about the abolishment of daylight savings time. Let's go back though.

892
00:50:11.039 --> 00:50:14.320
<v Speaker 1>Ever since it was implemented in nineteen eighteen to save

893
00:50:14.480 --> 00:50:19.000
<v Speaker 1>fuel during World War One, it's been contentious. So for decades,

894
00:50:19.320 --> 00:50:22.239
<v Speaker 1>states and towns and the US at least talked amongst

895
00:50:22.280 --> 00:50:25.320
<v Speaker 1>themselves and decided to adopt it or not, until the

896
00:50:25.400 --> 00:50:27.760
<v Speaker 1>Department of Transportation was like, can we just be on

897
00:50:27.840 --> 00:50:30.400
<v Speaker 1>the same page about this and pass the Uniform Time

898
00:50:30.480 --> 00:50:33.679
<v Speaker 1>Act of nineteen sixty six. But then in nineteen seventy two,

899
00:50:35.159 --> 00:50:39.159
<v Speaker 1>big side, the Act was amended and Arizona noped out,

900
00:50:39.519 --> 00:50:42.760
<v Speaker 1>Hawaii was like, not into it. Many other island territories

901
00:50:42.840 --> 00:50:46.440
<v Speaker 1>also do not observe daylight savings time. But a bipartisan

902
00:50:46.519 --> 00:50:49.199
<v Speaker 1>group of lawmakers are like, let's just ditch this once

903
00:50:49.280 --> 00:50:52.400
<v Speaker 1>and for all, folks, and got the Sunshine Protection Act

904
00:50:52.679 --> 00:50:55.000
<v Speaker 1>passed in the Senate, but it died in the House.

905
00:50:55.320 --> 00:50:57.800
<v Speaker 1>And I asked Catherine what her take on this recent

906
00:50:58.000 --> 00:51:00.760
<v Speaker 1>news was, and she wrote me yesterday to say no

907
00:51:00.960 --> 00:51:03.800
<v Speaker 1>major updates. Despite the Sunshine Protection Act, which has yet

908
00:51:03.840 --> 00:51:06.559
<v Speaker 1>to pass the House, there are no plans to either

909
00:51:06.679 --> 00:51:10.880
<v Speaker 1>maintain daylight savings or end it. Proponents of permanent daylight

910
00:51:10.920 --> 00:51:14.400
<v Speaker 1>savings time say it's better for the economy, whereas most

911
00:51:14.480 --> 00:51:18.280
<v Speaker 1>people in the research and medical communities agree that permanent

912
00:51:18.440 --> 00:51:22.199
<v Speaker 1>standard time aligns best with our normal sleep and wake

913
00:51:22.280 --> 00:51:25.320
<v Speaker 1>rhythms and is likely to be better for our overall health.

914
00:51:25.719 --> 00:51:28.599
<v Speaker 1>So that's the latest. And yes, in the US, we

915
00:51:28.800 --> 00:51:31.920
<v Speaker 1>just turned the clocks forward on Sunday, so you're not

916
00:51:32.440 --> 00:51:35.679
<v Speaker 1>imagining it. You might feel a little wonky adjusting even

917
00:51:35.719 --> 00:51:38.559
<v Speaker 1>to the one hour shift, but I like to use

918
00:51:38.880 --> 00:51:44.920
<v Speaker 1>daylight savings time as an excuse through like September. Still adjusting.

919
00:51:45.880 --> 00:51:49.760
<v Speaker 1>But first, another very important question. Julie Bert also wants

920
00:51:49.760 --> 00:51:51.440
<v Speaker 1>to know. Do you giggle and snort when you hear

921
00:51:51.519 --> 00:51:53.719
<v Speaker 1>and say the word diurnal because it sounds like a

922
00:51:53.760 --> 00:51:58.599
<v Speaker 1>pair of journals next to each other. Yes, good, it's

923
00:51:58.599 --> 00:52:00.960
<v Speaker 1>a fun swear and it's a fun way that makes

924
00:52:01.000 --> 00:52:04.039
<v Speaker 1>you feel better. Patron Alyssa also asked his next question.

925
00:52:04.559 --> 00:52:08.920
<v Speaker 1>Palty Simmons says, I have read that folks who are blind,

926
00:52:09.079 --> 00:52:12.719
<v Speaker 1>even with no light perception, still have melatonin cycling and

927
00:52:13.440 --> 00:52:18.119
<v Speaker 1>diurnal rhythms. So what alternate mechanisms other than visual perception

928
00:52:18.199 --> 00:52:20.880
<v Speaker 1>do our bodies have to regulate our circadian rhythm? Like

929
00:52:20.960 --> 00:52:23.840
<v Speaker 1>does our skin know that it's light out? Our skin

930
00:52:23.960 --> 00:52:24.440
<v Speaker 1>doesn't know.

931
00:52:24.599 --> 00:52:26.960
<v Speaker 2>But I'm actually really excited about this question because we

932
00:52:27.039 --> 00:52:30.519
<v Speaker 2>didn't get to talk about these little guys. So it's

933
00:52:30.639 --> 00:52:35.639
<v Speaker 2>not actually the visual cells in our retinas that recognize light.

934
00:52:36.079 --> 00:52:39.760
<v Speaker 2>So they do obviously, but not for circadian rhythms. They

935
00:52:39.840 --> 00:52:43.239
<v Speaker 2>are just doing it for visual perception. So there's actually

936
00:52:43.360 --> 00:52:49.000
<v Speaker 2>these other little guys. They're called intrinsically photosensitive retinal ganglia

937
00:52:49.119 --> 00:52:54.320
<v Speaker 2>cells what ip rgc's basically thank god, but there are these.

938
00:52:54.719 --> 00:52:57.480
<v Speaker 2>I think they make up less than five or ten

939
00:52:57.599 --> 00:53:02.119
<v Speaker 2>percent of the cells in your retina, and they sense light,

940
00:53:02.440 --> 00:53:04.039
<v Speaker 2>which most of the cells and you're reatin to do,

941
00:53:04.400 --> 00:53:07.199
<v Speaker 2>but they sense light and send it specifically to that

942
00:53:07.400 --> 00:53:10.960
<v Speaker 2>super chismatic nucleus or SCN. So they're the ones that

943
00:53:11.039 --> 00:53:15.840
<v Speaker 2>are like, hey, masterclock, light is happening. Right now, So

944
00:53:16.000 --> 00:53:21.280
<v Speaker 2>they're the ones that are communicating directly to that brain area. Now,

945
00:53:21.440 --> 00:53:24.559
<v Speaker 2>depending on why an individual is blind, there are different

946
00:53:24.599 --> 00:53:27.960
<v Speaker 2>reasons why a person might be blind. If those cells

947
00:53:27.960 --> 00:53:30.960
<v Speaker 2>are still intact, they're still going to have circadian rhythms,

948
00:53:31.239 --> 00:53:33.360
<v Speaker 2>They're still going to be fine when it comes to

949
00:53:34.880 --> 00:53:39.639
<v Speaker 2>perceiving light and dark in the sense of regulating biological

950
00:53:39.719 --> 00:53:43.599
<v Speaker 2>rhythms in that way. So if there's some different reason

951
00:53:43.719 --> 00:53:46.400
<v Speaker 2>and those cells are no longer intact, they will actually

952
00:53:46.760 --> 00:53:50.280
<v Speaker 2>no longer exhibit circadian rhythms. Well, they will, but their

953
00:53:50.320 --> 00:53:54.280
<v Speaker 2>bodies are basically constantly in what we call free running,

954
00:53:54.320 --> 00:53:56.360
<v Speaker 2>which is as if you were to throw somebody in

955
00:53:56.400 --> 00:53:58.079
<v Speaker 2>a cave in the back of a cave and have

956
00:53:58.239 --> 00:54:02.840
<v Speaker 2>them be completely d from environmental cues. Oh wow, So

957
00:54:03.199 --> 00:54:06.159
<v Speaker 2>it depends on why an individual is blind. But some

958
00:54:06.400 --> 00:54:10.000
<v Speaker 2>individuals who are blind can still have sensing of light

959
00:54:10.360 --> 00:54:11.840
<v Speaker 2>through those specific cells.

960
00:54:12.559 --> 00:54:15.880
<v Speaker 1>Oh, whoa, that's that's crazy. That's cool. New question asker

961
00:54:16.239 --> 00:54:18.639
<v Speaker 1>Lauren Marie asks, why do I feel like a sack

962
00:54:18.719 --> 00:54:22.719
<v Speaker 1>of shit in the mornings when I've had eight hours if?

963
00:54:22.840 --> 00:54:26.079
<v Speaker 2>Oh jeez, I mean, there could be lots of things.

964
00:54:27.719 --> 00:54:30.000
<v Speaker 2>So things that make you feel like sacks of shit.

965
00:54:30.159 --> 00:54:33.000
<v Speaker 2>Even if you get enough sleep, or what we think

966
00:54:33.039 --> 00:54:38.840
<v Speaker 2>of is enough sleep, maybe you consumed something, some substance

967
00:54:39.159 --> 00:54:43.000
<v Speaker 2>that made your sleep crazy. So alcohol puts you to

968
00:54:43.079 --> 00:54:46.480
<v Speaker 2>sleep but does not help your circadian rhythms at all,

969
00:54:47.000 --> 00:54:49.280
<v Speaker 2>so it makes your sleep cycles kind of wonky. I

970
00:54:49.320 --> 00:54:51.440
<v Speaker 2>don't know the specifics, but I know it's not good.

971
00:54:52.079 --> 00:54:55.039
<v Speaker 1>Hella fast. I looked this up, and alcohol can inhibit

972
00:54:55.519 --> 00:54:58.679
<v Speaker 1>rem sleep, which is the most restorative type of rest.

973
00:54:58.800 --> 00:55:00.559
<v Speaker 1>It can also wake you up in the middle and

974
00:55:00.639 --> 00:55:01.440
<v Speaker 1>make you go potty.

975
00:55:01.840 --> 00:55:03.920
<v Speaker 2>I mean, it could be that this person needs more

976
00:55:04.079 --> 00:55:08.400
<v Speaker 2>or less sleep. That could be a fun experiment to give,

977
00:55:08.639 --> 00:55:13.960
<v Speaker 2>give a try. Some people do better with.

978
00:55:15.480 --> 00:55:15.960
<v Speaker 1>Exercise.

979
00:55:16.000 --> 00:55:18.119
<v Speaker 2>I get specific times of day, so depending on when

980
00:55:18.159 --> 00:55:24.039
<v Speaker 2>this person's exercising. I've read some places that like heavy exercise.

981
00:55:23.679 --> 00:55:25.840
<v Speaker 1>In the evening is not good.

982
00:55:26.079 --> 00:55:29.880
<v Speaker 2>But then I can I know anecdotally I can go

983
00:55:30.000 --> 00:55:33.519
<v Speaker 2>to a boxing class and be fine. But I think

984
00:55:33.559 --> 00:55:35.880
<v Speaker 2>it just depends on your needs. I don't think there's

985
00:55:35.960 --> 00:55:39.480
<v Speaker 2>a straightforward answer for why eight specifically eight hours of

986
00:55:39.559 --> 00:55:42.119
<v Speaker 2>sleep makes you feel screwed up. It probably depends on

987
00:55:42.239 --> 00:55:43.320
<v Speaker 2>a lot of factors.

988
00:55:44.280 --> 00:55:48.920
<v Speaker 1>That's a good call, and so many patrons asked, and

989
00:55:49.039 --> 00:55:51.400
<v Speaker 1>I will put their names in an inside and I

990
00:55:51.440 --> 00:55:54.960
<v Speaker 1>will read them quickly. These folks are Elise Knowles, Don Schwartz,

991
00:55:55.119 --> 00:55:59.039
<v Speaker 1>John Yurick, Renee Jenning, Megan V. Pearson, Catherine Harshman, Mark

992
00:55:59.159 --> 00:56:02.840
<v Speaker 1>James Michelle, Becca Decker, Celia Ford, and Hallie who all

993
00:56:03.039 --> 00:56:09.239
<v Speaker 1>asked about naps and about segmented sleep. Hmmm, and this

994
00:56:09.400 --> 00:56:12.480
<v Speaker 1>notion of like sleeping and then waking up in the

995
00:56:12.519 --> 00:56:13.840
<v Speaker 1>middle of the night for a couple hours and going

996
00:56:13.880 --> 00:56:15.280
<v Speaker 1>back to sleep, is that really a thing.

997
00:56:16.119 --> 00:56:19.719
<v Speaker 2>I have not found any definitive evidence indicating that that

998
00:56:20.000 --> 00:56:24.559
<v Speaker 2>is actually beneficial. At the same time, I haven't found

999
00:56:24.639 --> 00:56:26.440
<v Speaker 2>any definitive evidence saying that.

1000
00:56:26.519 --> 00:56:28.119
<v Speaker 1>It is hurtful.

1001
00:56:28.599 --> 00:56:30.480
<v Speaker 2>Now, the only thing that I could think of that

1002
00:56:30.519 --> 00:56:35.039
<v Speaker 2>would make this bad would be as if you're exposing

1003
00:56:35.119 --> 00:56:38.880
<v Speaker 2>yourself to more light at night because you're waking up

1004
00:56:38.920 --> 00:56:41.480
<v Speaker 2>in the middle of the night. So if you're getting

1005
00:56:41.519 --> 00:56:43.360
<v Speaker 2>up in the middle of the night, it probably is

1006
00:56:43.440 --> 00:56:45.679
<v Speaker 2>not a good idea to then get on your phone

1007
00:56:46.400 --> 00:56:50.639
<v Speaker 2>or like go watch TV for three hours and then

1008
00:56:50.719 --> 00:56:51.480
<v Speaker 2>go back to sleep.

1009
00:56:52.000 --> 00:56:53.079
<v Speaker 1>I don't know what you could do.

1010
00:56:53.840 --> 00:56:55.840
<v Speaker 2>Well, I do know a few things that you could

1011
00:56:55.840 --> 00:57:02.480
<v Speaker 2>do in the dark, but you know, you know, I think,

1012
00:57:02.599 --> 00:57:05.480
<v Speaker 2>you know, you'd have to maybe try something that's not

1013
00:57:05.599 --> 00:57:09.760
<v Speaker 2>getting you exposed to more light. There is some evidence

1014
00:57:09.840 --> 00:57:12.079
<v Speaker 2>that things like napping during the day, as long as

1015
00:57:12.119 --> 00:57:15.079
<v Speaker 2>you don't take long naps, that that is like a

1016
00:57:15.239 --> 00:57:19.760
<v Speaker 2>normal aspect of like human sleep patterns, especially because we

1017
00:57:19.840 --> 00:57:21.920
<v Speaker 2>eat a lot during the day. It's hotter during the

1018
00:57:22.039 --> 00:57:25.519
<v Speaker 2>afternoon generally, and so those types of cues are like

1019
00:57:26.360 --> 00:57:29.239
<v Speaker 2>making us sleepy, and so we take a little quick

1020
00:57:29.360 --> 00:57:31.639
<v Speaker 2>nap and then we're fine, we can get up and

1021
00:57:31.719 --> 00:57:34.639
<v Speaker 2>move on. But I haven't seen a lot of evidence

1022
00:57:34.679 --> 00:57:38.840
<v Speaker 2>about segmented sleep, especially at night. Thing that I've heard

1023
00:57:38.840 --> 00:57:40.559
<v Speaker 2>a lot of people talking about lately. I think it

1024
00:57:40.639 --> 00:57:45.119
<v Speaker 2>was a historian or somebody who brought this concept up.

1025
00:57:46.079 --> 00:57:52.360
<v Speaker 1>M h. And then that's kind of all we've gotten since. Yeah, okay,

1026
00:57:52.519 --> 00:57:57.079
<v Speaker 1>So alongside rhythmicity and fucking up inness, this is another

1027
00:57:57.159 --> 00:57:59.719
<v Speaker 1>good pocket word, and it means of the dawn or

1028
00:58:00.440 --> 00:58:04.360
<v Speaker 1>of the gloaming. It's great crepuscular, I regree wants to

1029
00:58:04.440 --> 00:58:07.000
<v Speaker 1>know what is up with crepuscular animals, How does that

1030
00:58:07.199 --> 00:58:10.079
<v Speaker 1>work and how is that cycle advantageous to them?

1031
00:58:11.000 --> 00:58:13.519
<v Speaker 2>I think it comes back down to what are these

1032
00:58:13.559 --> 00:58:15.679
<v Speaker 2>animals eating what are they foraging for?

1033
00:58:16.239 --> 00:58:18.960
<v Speaker 1>I love this question from Vitiepong. Does going early to

1034
00:58:19.079 --> 00:58:22.239
<v Speaker 1>bed and early to rise actually make you healthy, wealthy,

1035
00:58:22.280 --> 00:58:22.639
<v Speaker 1>and wise?

1036
00:58:24.199 --> 00:58:28.119
<v Speaker 2>I'm gonna say it depends, so depending on what your

1037
00:58:28.280 --> 00:58:33.800
<v Speaker 2>chronotype is. What chronotype is, whether or not your traditionally

1038
00:58:33.880 --> 00:58:39.280
<v Speaker 2>we say night owl or daylark, whether or not you

1039
00:58:39.599 --> 00:58:43.440
<v Speaker 2>are a person who functions better during the evening or

1040
00:58:43.480 --> 00:58:47.000
<v Speaker 2>functions better during the morning, or somewhere in between, that's

1041
00:58:47.079 --> 00:58:51.519
<v Speaker 2>probably gonna make you more wise, sticking to that schedule

1042
00:58:53.000 --> 00:58:57.239
<v Speaker 2>healthy probably depends on your light exposure. Again, it's all

1043
00:58:57.719 --> 00:59:02.400
<v Speaker 2>coming back to light and then while good luck, That's.

1044
00:59:02.320 --> 00:59:03.199
<v Speaker 1>All I say.

1045
00:59:03.679 --> 00:59:06.280
<v Speaker 2>But yeah, I would think the biggest thing is going

1046
00:59:06.360 --> 00:59:08.440
<v Speaker 2>to be related to chronotype. But then also depending on

1047
00:59:08.559 --> 00:59:12.239
<v Speaker 2>what job you choose, and maybe there's some correlation between

1048
00:59:12.280 --> 00:59:15.480
<v Speaker 2>our chronotype and what jobs we tend to gear toward.

1049
00:59:17.480 --> 00:59:20.559
<v Speaker 2>But yeah, I would say chronotype is probably going to

1050
00:59:20.599 --> 00:59:24.000
<v Speaker 2>be the biggest determining factor, which is a thought to

1051
00:59:24.079 --> 00:59:25.280
<v Speaker 2>be potentially genetic.

1052
00:59:26.320 --> 00:59:30.599
<v Speaker 1>So yeah, and so many patrons asked that question. Many

1053
00:59:30.639 --> 00:59:34.000
<v Speaker 1>of you little birdies had chronotype questions i e. Night

1054
00:59:34.079 --> 00:59:38.360
<v Speaker 1>owls versus morning larks, such as Stephanie Berrdes, Sarah Jane James,

1055
00:59:38.519 --> 00:59:42.840
<v Speaker 1>Chelsea fruit Fly, Molly Henning, Jasmine McLean, Michelle Miner, Anna Thompson,

1056
00:59:42.960 --> 00:59:47.039
<v Speaker 1>Hannah Claire, Rachel Mount, Sophie Coseno, M mcglyde's Game, Teresa Basanova,

1057
00:59:47.239 --> 00:59:50.960
<v Speaker 1>Justin M. Gifford, Charlotte Fielke, Guard, Henny Bergstrum, Kelly Brockington,

1058
00:59:51.039 --> 00:59:55.079
<v Speaker 1>Aaron Pandora two first time question asker Lara Durkovich, Erica Butler,

1059
00:59:55.199 --> 00:59:58.960
<v Speaker 1>Madeline Winter, Bree Johnson, Charlie Wong, Heather Wood Bird, Beatrice Blaquava,

1060
00:59:59.119 --> 01:00:03.400
<v Speaker 1>Heath Allen, Kayla Perez, Sarah Sexton, and Erica. Is there

1061
01:00:03.519 --> 01:00:06.239
<v Speaker 1>such a thing as a night owl and an early riser?

1062
01:00:06.360 --> 01:00:06.800
<v Speaker 1>Is that a thing?

1063
01:00:07.199 --> 01:00:10.400
<v Speaker 2>It is a thing, and it's a thing too depending

1064
01:00:10.480 --> 01:00:15.800
<v Speaker 2>on age, So our chronotype actually does change as we age,

1065
01:00:15.880 --> 01:00:21.199
<v Speaker 2>so obviously, like children tend to be more daylarks, teenagers

1066
01:00:21.400 --> 01:00:22.440
<v Speaker 2>are night owls.

1067
01:00:22.519 --> 01:00:25.239
<v Speaker 1>That's not a lie, It is actually a thing.

1068
01:00:25.880 --> 01:00:27.880
<v Speaker 2>And then as we get older, we move more and

1069
01:00:28.000 --> 01:00:33.360
<v Speaker 2>more toward daylarks, and older individuals tend to wake up

1070
01:00:33.400 --> 01:00:35.239
<v Speaker 2>earlier in the day, but their sleep is all.

1071
01:00:35.119 --> 01:00:37.800
<v Speaker 1>Screwed up anyways, Why is their sleep screwed up?

1072
01:00:38.079 --> 01:00:41.039
<v Speaker 2>So one thing is changed in hormones, so lack of

1073
01:00:41.119 --> 01:00:45.960
<v Speaker 2>hormones or extreme levels of hormones compared to what would

1074
01:00:46.119 --> 01:00:50.679
<v Speaker 2>normally be occurring during quote unquote reproductive age. But then

1075
01:00:50.760 --> 01:00:53.840
<v Speaker 2>also it's thought that the areas that are most involved

1076
01:00:53.880 --> 01:00:57.079
<v Speaker 2>in regulating circadian rhythms age as well. We don't know

1077
01:00:57.119 --> 01:01:00.599
<v Speaker 2>what that aging looks like, but it's thought that those

1078
01:01:00.679 --> 01:01:03.519
<v Speaker 2>brain areas, just like other brain areas, could potentially be

1079
01:01:03.639 --> 01:01:06.440
<v Speaker 2>aging and not functioning as properly as they normally would.

1080
01:01:07.159 --> 01:01:11.519
<v Speaker 1>Oh wow, yeah. Because one patron asked about older folks

1081
01:01:11.639 --> 01:01:15.400
<v Speaker 1>and why they get up so early, Greg Wallack asked, Ever,

1082
01:01:15.440 --> 01:01:17.119
<v Speaker 1>since I got a weighted blanket, I fall asleep with

1083
01:01:17.159 --> 01:01:20.320
<v Speaker 1>the lights on constantly? Is that bad? But Greg Wallack

1084
01:01:20.360 --> 01:01:23.039
<v Speaker 1>wants to know. Also, do you like the song day

1085
01:01:23.079 --> 01:01:26.639
<v Speaker 1>Sleeper by Rim, where Michael Stipe actually kruns about circadian

1086
01:01:26.719 --> 01:01:42.840
<v Speaker 1>rhythms rhythm today, scrap brain? How is it bad that

1087
01:01:42.920 --> 01:01:45.360
<v Speaker 1>I haven't heard it? I'm gonna have to send it

1088
01:01:45.400 --> 01:01:48.480
<v Speaker 1>to you. How dare you? How dare you not getting

1089
01:01:48.480 --> 01:01:51.639
<v Speaker 1>a pH D until you can carry ok? That entire song?

1090
01:01:51.760 --> 01:01:56.159
<v Speaker 1>I know, like the really popular Rim song. But well,

1091
01:01:56.440 --> 01:01:59.440
<v Speaker 1>this is about to be perhaps your favorite I'm gonna

1092
01:01:59.480 --> 01:02:01.119
<v Speaker 1>send it to you. Oh, I do want to get

1093
01:02:01.159 --> 01:02:05.039
<v Speaker 1>to one more that so many patrons asked patrons, I'm

1094
01:02:05.039 --> 01:02:08.880
<v Speaker 1>looking at you. Barb Wilkinson, Amandarinkon, Sarah le Chessi, Sam McCarthy,

1095
01:02:09.119 --> 01:02:13.599
<v Speaker 1>Jim Spicker, Danny Cue, James Capaldo, Riley mckinnis, Emily Tudorace Raymond,

1096
01:02:13.639 --> 01:02:17.760
<v Speaker 1>j Deutsche, Rachel Fallon, Jana Vusnouski, Joey Tobb, Heather Densmore.

1097
01:02:18.000 --> 01:02:21.639
<v Speaker 1>Y'all had some real jet laggy questions, mainly how not

1098
01:02:21.920 --> 01:02:26.639
<v Speaker 1>get this? What strategies for combating jet lag are there

1099
01:02:26.719 --> 01:02:29.800
<v Speaker 1>without using medication? Do we just have to suffer through it?

1100
01:02:29.960 --> 01:02:32.000
<v Speaker 1>Or are their behaviors we can to adjust faster and

1101
01:02:32.079 --> 01:02:34.119
<v Speaker 1>more easily, Like what is jet lag? What's happening?

1102
01:02:34.679 --> 01:02:37.679
<v Speaker 2>So jet lag I think is generally thought to be

1103
01:02:38.400 --> 01:02:43.159
<v Speaker 2>again the desynchrony between our internal pattern and what we

1104
01:02:43.280 --> 01:02:46.199
<v Speaker 2>are used to versus whatever is happening outside of us.

1105
01:02:46.400 --> 01:02:49.719
<v Speaker 1>We are basically going from hey, I'm.

1106
01:02:49.639 --> 01:02:52.480
<v Speaker 2>Used to East Coast time or Central time or whatever

1107
01:02:52.960 --> 01:02:55.079
<v Speaker 2>you're used to that light pattern, and then all of

1108
01:02:55.119 --> 01:02:57.679
<v Speaker 2>a sudden, literally within a few hours, you're in a

1109
01:02:57.760 --> 01:03:03.679
<v Speaker 2>completely new lighting and completely new social cues, completely new

1110
01:03:03.719 --> 01:03:06.000
<v Speaker 2>food cues, so all of a sudden, your body is like,

1111
01:03:06.079 --> 01:03:09.559
<v Speaker 2>oh shit, what's happening? And so you know, that's the

1112
01:03:09.719 --> 01:03:11.079
<v Speaker 2>actual scientific term.

1113
01:03:12.559 --> 01:03:12.800
<v Speaker 1>True.

1114
01:03:15.440 --> 01:03:20.719
<v Speaker 2>And so it's thought that maybe there's this the brain

1115
01:03:20.880 --> 01:03:23.800
<v Speaker 2>is slowly but surely trying to catch up, and different

1116
01:03:23.840 --> 01:03:25.719
<v Speaker 2>parts of our bodies can catch up with this new

1117
01:03:25.800 --> 01:03:29.559
<v Speaker 2>timing at different rates. So I would say there's kind

1118
01:03:29.599 --> 01:03:33.559
<v Speaker 2>of two, maybe three things that seem to hold the

1119
01:03:33.639 --> 01:03:39.400
<v Speaker 2>most weight in terms of resynchronizing yourself to your new environment,

1120
01:03:39.880 --> 01:03:41.719
<v Speaker 2>depending on how long you're going to be there. Honestly,

1121
01:03:41.719 --> 01:03:43.159
<v Speaker 2>if you're only going to be somewhere for a couple

1122
01:03:43.159 --> 01:03:45.119
<v Speaker 2>of days, it's not worth your time to deal.

1123
01:03:45.000 --> 01:03:47.039
<v Speaker 1>With it and go back home and go to normal.

1124
01:03:47.119 --> 01:03:49.000
<v Speaker 2>But if you're going to be somewhere for like a

1125
01:03:49.079 --> 01:03:53.599
<v Speaker 2>week or so, I would recommend trying to resynchronize your

1126
01:03:53.719 --> 01:03:56.920
<v Speaker 2>schedule to whatever your new schedule is, but doing so

1127
01:03:57.440 --> 01:04:00.679
<v Speaker 2>in smaller increments, Like if you could change your schedule

1128
01:04:00.800 --> 01:04:04.719
<v Speaker 2>every fifteen minutes every couple of days, that's probably going

1129
01:04:04.800 --> 01:04:06.800
<v Speaker 2>to be more beneficial than you just trying to make

1130
01:04:06.840 --> 01:04:10.760
<v Speaker 2>it all happen at once. Yeah, there's some thought that

1131
01:04:10.880 --> 01:04:14.880
<v Speaker 2>we can adjust to fifteen minutes is some magic number

1132
01:04:15.280 --> 01:04:17.719
<v Speaker 2>that it's easier to adjust to that change than like

1133
01:04:17.840 --> 01:04:20.119
<v Speaker 2>an hour or two hours or three hours.

1134
01:04:21.760 --> 01:04:22.679
<v Speaker 1>Now, that's hard to say.

1135
01:04:22.719 --> 01:04:27.440
<v Speaker 2>When you jump from like New York to Sydney, Like god,

1136
01:04:27.519 --> 01:04:32.920
<v Speaker 2>your brain is probably a mess. But and then eating

1137
01:04:32.960 --> 01:04:35.079
<v Speaker 2>on a regular schedule, trying to sleep on a more

1138
01:04:35.119 --> 01:04:39.239
<v Speaker 2>regular schedule, even socializing on a regular schedule, that will

1139
01:04:39.320 --> 01:04:42.920
<v Speaker 2>help cue your brain and your body to know what

1140
01:04:43.119 --> 01:04:44.800
<v Speaker 2>time it is or what the new time is.

1141
01:04:45.480 --> 01:04:47.480
<v Speaker 1>Oh, and I realized later that we didn't touch on

1142
01:04:47.599 --> 01:04:50.840
<v Speaker 1>circadian rhythms and shift work enough. And a bunch of you,

1143
01:04:51.280 --> 01:04:53.159
<v Speaker 1>many of you, too many of you to list, had

1144
01:04:53.239 --> 01:04:57.400
<v Speaker 1>questions Mcmanusaur, Michael, don Eweld, Nelson, Vietorro, just a few

1145
01:04:57.440 --> 01:05:00.280
<v Speaker 1>of you. So many others asked essentially what what can

1146
01:05:00.360 --> 01:05:03.039
<v Speaker 1>shift workers do? Or how bad is shift work? And

1147
01:05:03.119 --> 01:05:04.880
<v Speaker 1>I wish we'd talked about it more. So I emailed

1148
01:05:04.960 --> 01:05:07.559
<v Speaker 1>Catherine and I asked, how fucked are shift workers? She

1149
01:05:07.639 --> 01:05:10.440
<v Speaker 1>wrote right back, and I shall read it verbatim. She says,

1150
01:05:10.679 --> 01:05:15.039
<v Speaker 1>generally speaking, shift workers are fucked. We don't quite understand why,

1151
01:05:15.199 --> 01:05:18.519
<v Speaker 1>but when looking at disease risk, shift workers have increased

1152
01:05:18.599 --> 01:05:22.920
<v Speaker 1>risk of developing a multitude of diseases, including cancers, metabolic disease,

1153
01:05:23.280 --> 01:05:26.199
<v Speaker 1>cognitive decline, et cetera. We don't know why. It's likely

1154
01:05:26.320 --> 01:05:28.760
<v Speaker 1>a mix of our physiology going out a whack, like

1155
01:05:28.840 --> 01:05:32.199
<v Speaker 1>your hormones go crazy, your immune system goes nuts, so on.

1156
01:05:32.639 --> 01:05:36.119
<v Speaker 1>This is obviously mediated by sleep disruptions, but we don't

1157
01:05:36.239 --> 01:05:39.239
<v Speaker 1>know to what extent. Another interesting tidbit she says is

1158
01:05:39.280 --> 01:05:41.599
<v Speaker 1>it's not just the light exposure during shift work that's

1159
01:05:41.679 --> 01:05:44.599
<v Speaker 1>fucking us up. So our brain and our body are like, ah,

1160
01:05:44.800 --> 01:05:47.440
<v Speaker 1>what time is it? So your liver thinks it's noon

1161
01:05:47.639 --> 01:05:49.760
<v Speaker 1>because you're eating, but your brain thinks it's two am

1162
01:05:50.000 --> 01:05:52.039
<v Speaker 1>because it's a dark outside. And yeah, we don't know

1163
01:05:52.159 --> 01:05:55.079
<v Speaker 1>exactly what's going on here, but shift workers are a

1164
01:05:55.159 --> 01:05:59.199
<v Speaker 1>mess physiologically speaking at least, so shift workers heart goes

1165
01:05:59.239 --> 01:06:02.320
<v Speaker 1>out to you and your heart, I know it's so hard. Now.

1166
01:06:02.519 --> 01:06:05.440
<v Speaker 1>We did a two part Znology episode last year, and

1167
01:06:05.639 --> 01:06:08.039
<v Speaker 1>as we noted in that one, shift work is listed

1168
01:06:08.320 --> 01:06:11.559
<v Speaker 1>as a carcynogen. The yikes, And I don't know what

1169
01:06:11.639 --> 01:06:14.920
<v Speaker 1>the answer here is because shift workers are literally saving

1170
01:06:15.000 --> 01:06:17.760
<v Speaker 1>people's lives and oftentimes you don't have a choice as

1171
01:06:17.800 --> 01:06:19.960
<v Speaker 1>to what your schedule is for work. You have to

1172
01:06:20.000 --> 01:06:22.480
<v Speaker 1>go where they pay you, so be nice to a

1173
01:06:22.519 --> 01:06:24.719
<v Speaker 1>shift worker. I think there should be a national shift

1174
01:06:24.800 --> 01:06:26.719
<v Speaker 1>Worker's Day. We should all have to get up and

1175
01:06:26.800 --> 01:06:28.519
<v Speaker 1>give you presents in the middle of the night, just

1176
01:06:28.559 --> 01:06:31.039
<v Speaker 1>to see what it's like one time. So I don't know,

1177
01:06:31.400 --> 01:06:33.280
<v Speaker 1>but I want everyone to take care of themselves as

1178
01:06:33.360 --> 01:06:36.679
<v Speaker 1>best they can. So the main point, let's get control

1179
01:06:36.840 --> 01:06:39.280
<v Speaker 1>of our sleep. People do what you can. A lot

1180
01:06:39.360 --> 01:06:42.159
<v Speaker 1>of folks asked about how much control, though is too much?

1181
01:06:42.440 --> 01:06:45.400
<v Speaker 1>Like what about sleep hacking? Rebecca Wendell, Joey Tabb, and

1182
01:06:45.519 --> 01:06:47.920
<v Speaker 1>Ron LeBlanc wanted to know what do you think of

1183
01:06:48.000 --> 01:06:50.239
<v Speaker 1>all the tech bros that are trying to hack their

1184
01:06:50.280 --> 01:06:55.119
<v Speaker 1>sleep and intermitten fasting? Are you like, come on, I'm

1185
01:06:55.280 --> 01:06:58.599
<v Speaker 1>sure there might be some small benefit to it, but.

1186
01:07:00.519 --> 01:07:04.239
<v Speaker 2>It's I've heard recently of like people trying to hack

1187
01:07:04.360 --> 01:07:10.559
<v Speaker 2>fertility using light and I'm I think, I'm like, maybe

1188
01:07:11.559 --> 01:07:14.559
<v Speaker 2>maybe I would say if it doesn't hurt you, sure

1189
01:07:14.639 --> 01:07:19.119
<v Speaker 2>why not. But there's not enough evidence to say that

1190
01:07:19.440 --> 01:07:22.039
<v Speaker 2>it actually works. So that would be my one caveat

1191
01:07:22.199 --> 01:07:27.440
<v Speaker 2>is go into it knowing that we don't know if

1192
01:07:27.480 --> 01:07:30.039
<v Speaker 2>it works at all. I've heard of people like trying

1193
01:07:30.079 --> 01:07:32.920
<v Speaker 2>to hack circadian rhythms or force themselves to be one

1194
01:07:32.960 --> 01:07:36.559
<v Speaker 2>way or another. To some extent, we can, but we

1195
01:07:36.719 --> 01:07:39.400
<v Speaker 2>only have so much control over what our body naturally.

1196
01:07:39.079 --> 01:07:41.760
<v Speaker 1>Wants to do. PS. I just went down a rabbit

1197
01:07:41.800 --> 01:07:45.239
<v Speaker 1>hole reading about people who sleep on magnetic pads and

1198
01:07:45.320 --> 01:07:47.920
<v Speaker 1>they take electrodes to their face and nap for a

1199
01:07:48.000 --> 01:07:50.119
<v Speaker 1>few hours at a time all day and all night.

1200
01:07:50.320 --> 01:07:53.400
<v Speaker 1>Folks who strap ice packs to their body. Sounds like

1201
01:07:53.440 --> 01:07:56.239
<v Speaker 1>a giant pain in a biohacker's ass. Ps. Do you

1202
01:07:56.320 --> 01:07:58.599
<v Speaker 1>need to fall asleep quickly? I shared this in a

1203
01:07:58.679 --> 01:08:01.480
<v Speaker 1>smnology episode. But my mom taught me a brain trick

1204
01:08:01.840 --> 01:08:05.119
<v Speaker 1>where you think of a category like fruits or movie

1205
01:08:05.239 --> 01:08:07.840
<v Speaker 1>titles or things you'd find in a purse, and then

1206
01:08:07.960 --> 01:08:10.159
<v Speaker 1>think of something that starts with an A, and then

1207
01:08:10.199 --> 01:08:12.280
<v Speaker 1>something starts with a B in a C and on

1208
01:08:12.440 --> 01:08:15.320
<v Speaker 1>and on alphabetically until you drift off. We call this

1209
01:08:15.760 --> 01:08:18.359
<v Speaker 1>the fancy nancy. So I hope it helps. If you

1210
01:08:18.479 --> 01:08:21.600
<v Speaker 1>need a tactic to lull you into dreamland, I use

1211
01:08:21.640 --> 01:08:24.960
<v Speaker 1>it all the time. Thanks mom. Okay, moving on HM

1212
01:08:26.079 --> 01:08:29.119
<v Speaker 1>and last Patroon question. Ali Cooper wants to know blackout

1213
01:08:29.159 --> 01:08:33.239
<v Speaker 1>shades friend or foe, I would say, friend, Okay, so

1214
01:08:33.439 --> 01:08:35.319
<v Speaker 1>even if the light doesn't come in in the morning,

1215
01:08:36.560 --> 01:08:38.319
<v Speaker 1>is it better if use blackout shades and then you

1216
01:08:38.520 --> 01:08:40.600
<v Speaker 1>just like wake up at six? Like all right, light

1217
01:08:40.680 --> 01:08:41.159
<v Speaker 1>here we come.

1218
01:08:41.800 --> 01:08:45.000
<v Speaker 2>I would say, if you could, maybe in an ideal world,

1219
01:08:45.600 --> 01:08:49.800
<v Speaker 2>if you could have blackout shades, red or amber light

1220
01:08:49.960 --> 01:08:55.239
<v Speaker 2>bulbs in your house at night, and then maybe one

1221
01:08:55.279 --> 01:09:00.880
<v Speaker 2>of those fancy sunrise alarm clocks and things like that

1222
01:09:01.119 --> 01:09:06.520
<v Speaker 2>that can slowly simulate a normal light dark cycle, that's

1223
01:09:06.640 --> 01:09:10.960
<v Speaker 2>probably gonna be the most beneficial to us than just

1224
01:09:11.079 --> 01:09:14.680
<v Speaker 2>like one thing. If you just put blackout shades, you're right,

1225
01:09:14.720 --> 01:09:16.880
<v Speaker 2>you're gonna be blocking out the daylight in the morning,

1226
01:09:17.000 --> 01:09:19.079
<v Speaker 2>so it might be harder to wake up. But then

1227
01:09:19.119 --> 01:09:22.439
<v Speaker 2>if you add a little sunrise simulator, that's gonna wake

1228
01:09:22.479 --> 01:09:24.319
<v Speaker 2>your little butt up easier in the morning.

1229
01:09:24.960 --> 01:09:27.920
<v Speaker 1>So you know where, we could all just sleep on

1230
01:09:28.079 --> 01:09:35.199
<v Speaker 1>the porch with no light pollution. This big ugly.

1231
01:09:36.520 --> 01:09:39.159
<v Speaker 2>Street lamp that's like right outside my bedroom window that

1232
01:09:39.399 --> 01:09:41.600
<v Speaker 2>just makes me sad every time I see.

1233
01:09:41.439 --> 01:09:47.039
<v Speaker 1>It, kill me slowly? What else just kills her? Okay?

1234
01:09:47.479 --> 01:09:50.359
<v Speaker 1>Worst thing about your job, shittiest thing about your job?

1235
01:09:50.479 --> 01:09:53.079
<v Speaker 1>What sucks? Okay? Other than me cramming you into this

1236
01:09:54.000 --> 01:09:55.960
<v Speaker 1>like tiny hot recording booth in July.

1237
01:09:56.159 --> 01:09:58.000
<v Speaker 2>Honestly, the recording booth isn't that bad.

1238
01:09:58.079 --> 01:10:00.039
<v Speaker 1>It's the literal I don't know if you can and

1239
01:10:00.119 --> 01:10:02.640
<v Speaker 1>see it, but like footstool that they put it there,

1240
01:10:03.239 --> 01:10:07.279
<v Speaker 1>my butt is so sore. It's fine.

1241
01:10:07.359 --> 01:10:10.079
<v Speaker 2>It's it's basically like simulating a squat for an hour

1242
01:10:10.119 --> 01:10:15.560
<v Speaker 2>and a half, but my thighs will be glorious. So

1243
01:10:16.680 --> 01:10:19.920
<v Speaker 2>I wanted to say emails because they suck, but I'll

1244
01:10:19.960 --> 01:10:21.960
<v Speaker 2>be honest. I'm somebody who I check my email like

1245
01:10:22.079 --> 01:10:24.920
<v Speaker 2>thirty times a day because there's something satisfying about getting

1246
01:10:24.920 --> 01:10:30.199
<v Speaker 2>an email. I feel like I'm wanted. So really the

1247
01:10:30.279 --> 01:10:34.079
<v Speaker 2>thing and this is, you know, anybody who's potentially interested

1248
01:10:34.159 --> 01:10:38.319
<v Speaker 2>in doing circadian rhythms research. There's this running joke that

1249
01:10:38.479 --> 01:10:41.000
<v Speaker 2>in order to study circadian rhythms, we have to fuck

1250
01:10:41.119 --> 01:10:46.079
<v Speaker 2>up our own So my master's experiments, I would have

1251
01:10:46.159 --> 01:10:48.039
<v Speaker 2>to go in from like ten to eleven at night

1252
01:10:48.079 --> 01:10:50.359
<v Speaker 2>and then be back in lab at six am in

1253
01:10:50.520 --> 01:10:53.560
<v Speaker 2>order to run my experiments. I've done experiments here at

1254
01:10:53.640 --> 01:10:57.319
<v Speaker 2>Illinois where I had to be in lab from like

1255
01:10:57.640 --> 01:11:02.079
<v Speaker 2>seven pm to like five am, checking animals, circadian rhythms

1256
01:11:02.159 --> 01:11:06.720
<v Speaker 2>research be prepared to not have any more circadian rhythms, like.

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01:11:06.840 --> 01:11:11.439
<v Speaker 1>Just oh my god. So that I mean this is

1258
01:11:11.520 --> 01:11:14.560
<v Speaker 1>like doctors. Doctors have like the worst health yep, what

1259
01:11:14.880 --> 01:11:16.439
<v Speaker 1>is the best thing about what you do? What do

1260
01:11:16.479 --> 01:11:20.119
<v Speaker 1>you love the most about it? Or about circadian rhythms?

1261
01:11:20.359 --> 01:11:24.520
<v Speaker 2>So I'll answer this with two things, so I'm gonna cheat.

1262
01:11:24.960 --> 01:11:27.840
<v Speaker 2>So my favorite thing about being a scientist in general

1263
01:11:28.479 --> 01:11:31.840
<v Speaker 2>is like that moment where like your data start to

1264
01:11:31.920 --> 01:11:35.000
<v Speaker 2>slowly make sense, and they never really fully make sense,

1265
01:11:35.119 --> 01:11:39.840
<v Speaker 2>because that's life. But when you start to create a

1266
01:11:39.960 --> 01:11:42.840
<v Speaker 2>story with your data, it's some of the most exciting

1267
01:11:44.119 --> 01:11:48.199
<v Speaker 2>exciting moments of your life as a researcher. And then

1268
01:11:48.279 --> 01:11:50.840
<v Speaker 2>you get to talk to people about it, either through

1269
01:11:50.920 --> 01:11:56.960
<v Speaker 2>podcasting or through social media or through conferences or writing

1270
01:11:57.039 --> 01:12:00.359
<v Speaker 2>papers at some of the most exciting times of being

1271
01:12:00.399 --> 01:12:02.720
<v Speaker 2>a researcher. And then also you start to develop new

1272
01:12:02.800 --> 01:12:07.439
<v Speaker 2>ideas and new questions because science never ends. About circadian

1273
01:12:07.520 --> 01:12:09.840
<v Speaker 2>rhythms in general, we didn't get to talk about this,

1274
01:12:10.119 --> 01:12:14.279
<v Speaker 2>but circadian rhythms don't just regulate hormones, but they are

1275
01:12:14.319 --> 01:12:20.199
<v Speaker 2>also regulated by hormones themselves. So like things like estradial

1276
01:12:20.359 --> 01:12:24.119
<v Speaker 2>or estrogens and testosterone and cortisol and all those fun

1277
01:12:24.199 --> 01:12:26.720
<v Speaker 2>hormones we like to talk about. Those actually feedback and

1278
01:12:26.840 --> 01:12:30.880
<v Speaker 2>regulate circadian rhythms too, So like circadian rhythms don't just

1279
01:12:31.159 --> 01:12:34.359
<v Speaker 2>do things, but they also then get feedback and get

1280
01:12:34.399 --> 01:12:39.039
<v Speaker 2>regulated by not just environmental cues but also internal cues too,

1281
01:12:39.119 --> 01:12:41.439
<v Speaker 2>And I think it's just so fascinating. It comes back

1282
01:12:41.479 --> 01:12:44.560
<v Speaker 2>to my love of homeostasis again. I don't know why,

1283
01:12:44.720 --> 01:12:45.880
<v Speaker 2>but it exists.

1284
01:12:46.039 --> 01:12:51.079
<v Speaker 1>So I'm realizing in summation, I can't treat my body

1285
01:12:51.199 --> 01:12:55.399
<v Speaker 1>like a robot. I'm a human organism, and I have

1286
01:12:55.520 --> 01:12:57.840
<v Speaker 1>to treat it at least as nicely as I would

1287
01:12:57.960 --> 01:13:02.439
<v Speaker 1>my dog. Yeah, I love your dog, Love you, right?

1288
01:13:03.079 --> 01:13:05.840
<v Speaker 1>I mean, I would never expect a poor dog to

1289
01:13:05.960 --> 01:13:08.560
<v Speaker 1>like not eat for most of the day because it

1290
01:13:08.720 --> 01:13:10.399
<v Speaker 1>was like working, and then just give it a bunch

1291
01:13:10.479 --> 01:13:14.039
<v Speaker 1>of doughnuts and pepsi and then keep it up all

1292
01:13:14.159 --> 01:13:16.000
<v Speaker 1>night and be like, what, why do you feel like shit?

1293
01:13:16.079 --> 01:13:18.640
<v Speaker 1>You would never do that to an animal. Though, no,

1294
01:13:19.520 --> 01:13:22.159
<v Speaker 1>we're not machines. This is interesting. I feel like the

1295
01:13:22.239 --> 01:13:24.680
<v Speaker 1>takeaway from this is it we're fragile beings.

1296
01:13:25.359 --> 01:13:29.159
<v Speaker 2>We need I mean, in tenderness and sleep and food

1297
01:13:29.800 --> 01:13:33.680
<v Speaker 2>schedule in schedules and routines, even though we hate them.

1298
01:13:34.640 --> 01:13:39.000
<v Speaker 1>Oh my god, so routines are our friends. Oh oh.

1299
01:13:41.319 --> 01:13:46.720
<v Speaker 2>Sleep, and now insomnia is a completely different beast. Insomnia's

1300
01:13:46.920 --> 01:13:49.439
<v Speaker 2>needs tender love and care from a different perspective. But

1301
01:13:49.680 --> 01:13:55.359
<v Speaker 2>just like sleep procrastination, general sleep difficulties like trouble getting

1302
01:13:55.399 --> 01:13:59.720
<v Speaker 2>to sleep that's not related to insomnia, Get a damn schedule.

1303
01:14:00.319 --> 01:14:08.520
<v Speaker 1>Get a damn schedule. Thank you, almost doctor, almost doctors orders. Yeah. So.

1304
01:14:08.760 --> 01:14:12.199
<v Speaker 1>For more on Katherine Hatcher and the podcast Endocrine Disruptors,

1305
01:14:12.319 --> 01:14:15.760
<v Speaker 1>co hosted by shreat Patal, go to endocrinepod dot com.

1306
01:14:16.199 --> 01:14:20.199
<v Speaker 1>Katherine is on Twitter as super Chismatic. There's a link

1307
01:14:20.279 --> 01:14:21.920
<v Speaker 1>in the show notes. There are also links to all

1308
01:14:21.920 --> 01:14:24.600
<v Speaker 1>the sponsors and to the charities. I'm Ali Ward with

1309
01:14:24.680 --> 01:14:27.720
<v Speaker 1>one L on Twitter and Instagram. Say hi over there,

1310
01:14:28.279 --> 01:14:31.000
<v Speaker 1>we are at ologies on both. You can check out

1311
01:14:31.000 --> 01:14:33.600
<v Speaker 1>the show notes for more links, including links to merch.

1312
01:14:33.800 --> 01:14:36.399
<v Speaker 1>Thank you Bonnie Dutch and Shannon Felts for managing the merch.

1313
01:14:36.479 --> 01:14:38.359
<v Speaker 1>They have a podcast called You Are That They're so

1314
01:14:38.560 --> 01:14:41.760
<v Speaker 1>charming and funny. And to Aaron Talbert for admitting the

1315
01:14:41.840 --> 01:14:45.720
<v Speaker 1>ologies podcast. Facebook group. Thank you to assistant editor Jarrett

1316
01:14:45.800 --> 01:14:49.079
<v Speaker 1>Sleeper of mind Jam Media and the mental health podcast

1317
01:14:49.239 --> 01:14:52.039
<v Speaker 1>My Good Bad Brain. Thank you to Emily White and

1318
01:14:52.119 --> 01:14:55.520
<v Speaker 1>all the transcribers in the Ologies Transcribers Group, I See You,

1319
01:14:55.680 --> 01:14:58.960
<v Speaker 1>I Love You. Bleeped episodes for kiddos and transcripts of

1320
01:14:59.039 --> 01:15:02.680
<v Speaker 1>some of the episodes are at aliward dot com, slash Ologies,

1321
01:15:02.840 --> 01:15:05.800
<v Speaker 1>Dashed Extras, a link in the show notes, and of

1322
01:15:05.880 --> 01:15:07.920
<v Speaker 1>course thanks to the man who is guided not by

1323
01:15:08.000 --> 01:15:10.720
<v Speaker 1>light or by dark, but by the beacon of ambition

1324
01:15:10.800 --> 01:15:13.760
<v Speaker 1>from his mustache. Lead editor Stephen Ray Morris, who also

1325
01:15:13.840 --> 01:15:16.640
<v Speaker 1>hosts the per cast and see Jurassic Right. Please get

1326
01:15:16.680 --> 01:15:19.439
<v Speaker 1>some more sleep, Stephen. The theme song was written by

1327
01:15:19.600 --> 01:15:22.199
<v Speaker 1>Nick Thorbird of the band Islands, which is a great band.

1328
01:15:22.560 --> 01:15:23.800
<v Speaker 1>And at the end of the episode, you know, I

1329
01:15:23.880 --> 01:15:25.720
<v Speaker 1>tell you a secret. And this week I woke up

1330
01:15:25.760 --> 01:15:27.439
<v Speaker 1>and I was like, I love the smell of a

1331
01:15:27.520 --> 01:15:29.279
<v Speaker 1>Christmas tree in the house, and then I remembered we

1332
01:15:29.399 --> 01:15:31.479
<v Speaker 1>don't have one. And then I had left a pine

1333
01:15:31.520 --> 01:15:34.880
<v Speaker 1>scented candle burning all night in my office. I'm very

1334
01:15:34.960 --> 01:15:39.560
<v Speaker 1>lucky nobody died. It smelled so good. The salaites literally

1335
01:15:39.920 --> 01:15:42.720
<v Speaker 1>likely killing me. So please get some sleep. Please do

1336
01:15:42.880 --> 01:15:45.720
<v Speaker 1>not do it with any candles burning. Let me be

1337
01:15:45.840 --> 01:15:48.319
<v Speaker 1>a lesson. I got very lucky. Get some shut eye.

1338
01:15:48.720 --> 01:15:52.039
<v Speaker 1>You super chismatic nucleus is begging for it, as am I.

1339
01:15:52.159 --> 01:15:54.439
<v Speaker 1>So if you good to yourselves, little monkeys, I'm so

1340
01:15:54.560 --> 01:15:56.319
<v Speaker 1>glad to be back. I slept so much when I

1341
01:15:56.399 --> 01:15:59.359
<v Speaker 1>had the flu, and that, coupled with this episode, perhaps

1342
01:15:59.399 --> 01:16:02.520
<v Speaker 1>has changed me forever. I'm kind of like sleep. It's

1343
01:16:02.600 --> 01:16:07.399
<v Speaker 1>cool now, I get it, okay, pack of dermatology, theology,

1344
01:16:07.600 --> 01:16:18.159
<v Speaker 1>cry doo zoology, lithology, technology, meteorology, tathology, seriology.

1345
01:16:18.039 --> 01:16:19.159
<v Speaker 2>Selinology as well.

1346
01:16:25.079 --> 01:16:26.880
<v Speaker 1>You've been up all night, of course, I've been up

1347
01:16:26.880 --> 01:16:28.880
<v Speaker 1>all night, not because of caffeine. It was insomnia. I

1348
01:16:28.880 --> 01:16:32.199
<v Speaker 1>couldn't stop thinking about coffee. I needed that. Just one

1349
01:16:32.319 --> 01:16:35.359
<v Speaker 1>final word of thanks to our sole sponsor for the show, SATFA.

1350
01:16:35.760 --> 01:16:38.399
<v Speaker 1>They are our sleep crush. We love them, and if

1351
01:16:38.439 --> 01:16:41.680
<v Speaker 1>you want to start prioritizing sleep and rest, please do

1352
01:16:41.960 --> 01:16:44.439
<v Speaker 1>as someone who used to think I was too tough

1353
01:16:44.520 --> 01:16:47.039
<v Speaker 1>for sleep and have learned that sleep is one of

1354
01:16:47.079 --> 01:16:49.119
<v Speaker 1>the best things you could do for yourself, and it

1355
01:16:49.239 --> 01:16:52.199
<v Speaker 1>is worth the investment of time and the investment of

1356
01:16:52.199 --> 01:16:55.000
<v Speaker 1>a new mattress. You deserve a mattress that is top

1357
01:16:55.079 --> 01:16:57.560
<v Speaker 1>of the line without having to take out a second mortgage.

1358
01:16:57.560 --> 01:17:00.279
<v Speaker 1>While you're at it, SATA mattresses are for you. Visit

1359
01:17:00.359 --> 01:17:03.000
<v Speaker 1>SATPA dot com slash ologies right now and you can

1360
01:17:03.039 --> 01:17:05.439
<v Speaker 1>save two hundred dollars when you purchase one thousand dollars

1361
01:17:05.560 --> 01:17:09.319
<v Speaker 1>or more. That's s double a TVA dot com slash

1362
01:17:09.439 --> 01:17:12.800
<v Speaker 1>ologies and thank you again, SAPA sweet dreams. Bye bye,

1363
01:17:12.840 --> 01:17:13.199
<v Speaker 1>bye bye