WEBVTT 1 00:00:00.480 --> 00:00:04.759 It's nice eyes, Dan Ray, its ongoing you crazy Boston's 2 00:00:04.879 --> 00:00:07.000 News radio, Susie. 3 00:00:06.599 --> 00:00:09.679 And you are incredibly kind. Thank you very much. Here 4 00:00:09.800 --> 00:00:12.080 you and I Susian working on Memorial Day. 5 00:00:12.080 --> 00:00:14.839 What's wrong with this picture? Thanks very much, Susan. My 6 00:00:14.919 --> 00:00:16.920 name is Dan Ray. No is with us tonight. 7 00:00:17.079 --> 00:00:20.519 Rob is off, Marita was off today. But I'm here. 8 00:00:20.879 --> 00:00:24.359 You're there, and if you're heading on home or heading 9 00:00:24.440 --> 00:00:28.440 off off the Cape or down from New Hampshire or wherever, 10 00:00:28.559 --> 00:00:29.559 we'll keep your company. 11 00:00:29.719 --> 00:00:31.039 I promise again. 12 00:00:31.120 --> 00:00:33.159 We'll be here from eight until midnight, going to talk 13 00:00:33.159 --> 00:00:36.320 about during the nine o'clock I was some Memorial Day reflections, 14 00:00:36.359 --> 00:00:38.079 maybe what you did today? Do you get to some 15 00:00:38.159 --> 00:00:41.320 ceremonies out there? Do you remember a loved one? Going 16 00:00:41.320 --> 00:00:45.119 to talk at ten o'clock tonight on why President Trump 17 00:00:45.560 --> 00:00:50.799 seems unwilling to accept the concessions that have been made 18 00:00:51.240 --> 00:00:53.840 by Harvard to him already. It's almost as if he 19 00:00:54.000 --> 00:00:58.039 doesn't want to declare a victory and then we're going 20 00:00:58.119 --> 00:00:59.799 to talk. How would you like it if your commencement 21 00:01:00.000 --> 00:01:03.439 speaker was a puppet? That's what happened at the University 22 00:01:03.479 --> 00:01:05.040 of Maryland. We'll get to all of that, but we 23 00:01:05.120 --> 00:01:07.719 have four very interesting guests coming up. 24 00:01:07.799 --> 00:01:09.640 Going to start off with Alan Arnette. 25 00:01:10.040 --> 00:01:16.319 He is a long time mountain climber and I have 26 00:01:16.599 --> 00:01:20.439 never desired to climb Mount Everest, but I have stood 27 00:01:20.439 --> 00:01:23.239 in awe of those who have attempted it, or in 28 00:01:23.319 --> 00:01:27.519 the those who have actually summited the mountain. Alan, how 29 00:01:27.519 --> 00:01:29.000 are you tonight? Welcome to night Side. 30 00:01:29.680 --> 00:01:31.519 Hey, thanks for having me. Dan, Hey, that just shows 31 00:01:31.560 --> 00:01:33.000 your superior intellect. 32 00:01:33.519 --> 00:01:35.079 Well, I don't know about that. 33 00:01:36.000 --> 00:01:40.719 Is there a list somewhere of the number of people, 34 00:01:41.040 --> 00:01:46.879 obviously within recent memory who have actually summited. 35 00:01:47.079 --> 00:01:51.480 Reached it's right at twelve thousand. There's been about twelve 36 00:01:51.480 --> 00:01:55.680 thousand summits by about six thousand people. So in other words, 37 00:01:55.680 --> 00:01:57.599 you have a lot of repeats, and typically those are 38 00:01:57.599 --> 00:01:59.359 the shurpas that are working on the mountain. 39 00:01:59.519 --> 00:02:02.280 Sure, yeah, and they're doing I'm talking about people who 40 00:02:02.280 --> 00:02:05.760 have come there for once. Look, that is a more 41 00:02:06.560 --> 00:02:10.199 exclusive club than people who have played Major League baseball. 42 00:02:11.199 --> 00:02:14.800 It's about twenty five thousand people going back the last 43 00:02:14.800 --> 00:02:17.280 one hundred or so years, one hundred and twenty years 44 00:02:17.280 --> 00:02:20.000 who have played Major League baseball. So this is a 45 00:02:20.039 --> 00:02:24.159 pretty exclusive group, and it's not for everyone. I guess 46 00:02:24.159 --> 00:02:25.039 you would agree on that. 47 00:02:25.719 --> 00:02:27.080 Oh, absolutely. 48 00:02:28.719 --> 00:02:30.000 Qualified works. 49 00:02:30.039 --> 00:02:32.319 What do you have to do for if you're seriously 50 00:02:32.400 --> 00:02:34.800 thinking of it, give me some ideas. If I said 51 00:02:34.840 --> 00:02:37.560 to you, yeah, I'd like to climb evers, what would 52 00:02:37.599 --> 00:02:39.080 you what would you suggest? 53 00:02:39.919 --> 00:02:40.039 Well? 54 00:02:40.120 --> 00:02:42.120 Number one is that you have to have experience on 55 00:02:42.360 --> 00:02:46.199 lower mountains like a Denali or some seven thousand meters 56 00:02:46.560 --> 00:02:50.360 mountains in South America like Akakagua. And the second you 57 00:02:50.439 --> 00:02:52.919 have to have the physical fitness. I always say that 58 00:02:52.960 --> 00:02:55.080 you have to be in Everest shape, not the dust 59 00:02:55.120 --> 00:02:58.680 shape of your life, because that altitude is just makes 60 00:02:58.719 --> 00:03:01.479 it so so difficult. And then third, most and probably 61 00:03:01.520 --> 00:03:03.719 most important, is that you have to have mental toughness. 62 00:03:04.240 --> 00:03:06.120 It's just too easy to give up if you don't 63 00:03:06.159 --> 00:03:09.280 know why you're there, because it is it's a supper fest. 64 00:03:10.000 --> 00:03:13.120 I have seen pictures of people who get up to 65 00:03:13.240 --> 00:03:16.319 the top of Everest, and it looks to me like 66 00:03:16.400 --> 00:03:20.680 it's a very small and dangerous point when you achieve 67 00:03:20.719 --> 00:03:23.680 the summit. Am I being misled? Have I looked at 68 00:03:23.680 --> 00:03:25.639 it different incorrectly? 69 00:03:26.400 --> 00:03:26.479 Now? 70 00:03:26.560 --> 00:03:28.800 It's about the size. It's about the size of an 71 00:03:28.800 --> 00:03:32.400 average you know, maybe living room in a house in 72 00:03:32.439 --> 00:03:35.479 the US. But you know, you can come up from 73 00:03:35.560 --> 00:03:38.120 either the Tibet side or from the Nepal site, and 74 00:03:38.240 --> 00:03:41.560 both of those routes obviously meet at the summit. But 75 00:03:41.680 --> 00:03:43.680 the biggest issue that you have to worry about is 76 00:03:43.719 --> 00:03:46.960 wind chill. It can be twenty degrees below zero, and 77 00:03:47.000 --> 00:03:49.280 if you have a three mile an hour wind, that 78 00:03:49.280 --> 00:03:52.159 can be a minus thirty wind chill. So you know, 79 00:03:52.280 --> 00:03:54.919 you wear a down suit and you have special boots 80 00:03:54.919 --> 00:03:58.159 and gloves and goggles. So as the saying goes, there's 81 00:03:58.159 --> 00:03:59.960 no bad weather, there's only that gear. 82 00:04:00.639 --> 00:04:05.879 So and as you're going up, it's you have to 83 00:04:05.919 --> 00:04:11.000 I assume also at different times use axes or some 84 00:04:11.199 --> 00:04:13.280 tools to get up. I mean it's not like you're 85 00:04:13.280 --> 00:04:15.840 walking up a trail or something like that. 86 00:04:16.000 --> 00:04:19.319 Right, Well, there is a because of the number of 87 00:04:19.319 --> 00:04:22.120 people in the mountain. In fact, we're just wrapping up 88 00:04:22.120 --> 00:04:24.279 this spring season and there will be about five hundred 89 00:04:24.279 --> 00:04:27.240 and fifty people who have summoned over the last two weeks. 90 00:04:27.839 --> 00:04:30.120 So as a result, there's what's called a boot path 91 00:04:30.959 --> 00:04:34.399 that you basically a trench in the snow, and you 92 00:04:34.439 --> 00:04:38.360 don't really need the two handled ice axes because you're 93 00:04:38.360 --> 00:04:41.759 not climbing a vertical wall. The steepest sections are probably 94 00:04:42.399 --> 00:04:46.040 sixty degrees, and you're going using a fixed rope. It's 95 00:04:46.040 --> 00:04:48.560 a thin nylon rope about the size of your finger, 96 00:04:48.879 --> 00:04:51.680 and you attach a mechanical device called an as cinder 97 00:04:51.959 --> 00:04:54.000 that has teeth on it, so if you fall, the 98 00:04:54.040 --> 00:04:56.079 teeth will dig into the rope and keep you from 99 00:04:56.160 --> 00:04:56.800 falling further. 100 00:04:58.560 --> 00:05:02.839 It sounds it sounds like a Harrold experience. I mean, 101 00:05:03.560 --> 00:05:07.000 what is the average length of time to go from 102 00:05:07.079 --> 00:05:11.120 the base camp to the top? I mean, in reasonable conditions, 103 00:05:11.160 --> 00:05:13.639 and I guess none of the conditions are truly reasonable. 104 00:05:13.839 --> 00:05:20.560 But how long does it take the average hiker who's 105 00:05:20.560 --> 00:05:21.720 going to Summit to summits? 106 00:05:21.800 --> 00:05:23.399 A couple of days at least or more. 107 00:05:24.000 --> 00:05:27.160 Well, this has changed dramatically over the years. So there's 108 00:05:27.160 --> 00:05:30.000 two parts of that question. One is how long does 109 00:05:30.079 --> 00:05:31.560 an average expedition take? 110 00:05:32.040 --> 00:05:33.040 And this year there was. 111 00:05:33.040 --> 00:05:35.720 A team from the UK that did it in one week, 112 00:05:36.079 --> 00:05:39.959 but typically it lasts around four to six to eight weeks. 113 00:05:39.959 --> 00:05:42.519 Traditionally it was two months, but there are techniques now 114 00:05:42.600 --> 00:05:46.040 people are using to shorten that now. But your question 115 00:05:46.079 --> 00:05:47.920 specifically is how long does it take to go from 116 00:05:47.920 --> 00:05:51.560 base camp to the summit, and that's a multi day effort. 117 00:05:51.600 --> 00:05:53.800 You go from base camp to Camp two, where you 118 00:05:53.800 --> 00:05:55.959 spend two nights, then you go to Camp three where 119 00:05:55.959 --> 00:05:57.839 you spend the night. Then you go to Camp four 120 00:05:58.040 --> 00:06:00.319 where you spend about twelve hours, and then you take 121 00:06:00.360 --> 00:06:03.360 about anywhere from fifteen to twenty four hours to go 122 00:06:03.399 --> 00:06:06.120 from the high camp to the summit and back to 123 00:06:06.199 --> 00:06:08.399 the high camp, and then you take go back down 124 00:06:08.399 --> 00:06:10.399 the camp too, which is another day, and then back 125 00:06:10.439 --> 00:06:12.959 down to base camp. So all in all, it's about. 126 00:06:12.720 --> 00:06:18.519 A week and you're in tough conditions. Why is it? 127 00:06:18.600 --> 00:06:21.040 This is it that our spring, you know here in 128 00:06:21.079 --> 00:06:24.800 the US, seems to be the best season for climbing. 129 00:06:25.519 --> 00:06:27.399 I love that you asked that question because I'm just 130 00:06:27.439 --> 00:06:30.639 fascinated by this. Mount e Versus is so tall at 131 00:06:30.639 --> 00:06:33.040 twenty nine thousand feet that had put the summit pokes 132 00:06:33.040 --> 00:06:35.319 into the jet stream, and you know that's the winds 133 00:06:35.360 --> 00:06:37.480 that are going one hundred and fifty hundred miles an hour, 134 00:06:37.920 --> 00:06:41.800 and that jet stream is present on Everest throughout the 135 00:06:42.000 --> 00:06:44.759 entire year except for two short windows, one in the 136 00:06:44.759 --> 00:06:46.759 spring and one in the fall. The one in the 137 00:06:46.759 --> 00:06:49.360 spring is when everybody climbs it because that's when it's 138 00:06:49.399 --> 00:06:51.319 the warmest. The one in the fall is typically a 139 00:06:51.360 --> 00:06:54.600 little colder. But there are cyclones that build up in 140 00:06:54.600 --> 00:06:58.480 the Bay of Bengaul around May May fifteenth, and this 141 00:06:58.519 --> 00:07:02.199 has been consistent since nineteen fifty three, and those cyclones 142 00:07:02.240 --> 00:07:04.759 will create a low pressure or a pressure system that 143 00:07:04.879 --> 00:07:07.519 pushes the jet stream off of the summit just for 144 00:07:07.560 --> 00:07:10.560 about two weeks, and then it goes away and the 145 00:07:10.600 --> 00:07:13.439 jet stream comes back. So that's why everybody goes at 146 00:07:13.439 --> 00:07:14.079 the same time. 147 00:07:14.920 --> 00:07:21.560 It's unbelievable when people do reach the summit and they 148 00:07:21.720 --> 00:07:25.800 and they dissent. Is there some sort of This is 149 00:07:25.800 --> 00:07:28.360 a dumb question, but I get paid good money to 150 00:07:28.439 --> 00:07:33.519 our stuff. Questions are you given some sort of a souvenir, 151 00:07:33.759 --> 00:07:38.560 a metal, a plaque. I kind of imagine a more 152 00:07:38.639 --> 00:07:43.639 harrowing experience. Most of us could voluntarily subject ourselves during 153 00:07:43.680 --> 00:07:47.319 our lifetime, and you have to have something you could show. 154 00:07:47.519 --> 00:07:52.240 I assume you know it's a fascinating subject. Because mountaineering 155 00:07:52.319 --> 00:07:55.920 is a sport that has no rules. Everybody does it 156 00:07:55.959 --> 00:07:59.360 on their own way, and there's no trophy, there's no reward, 157 00:07:59.519 --> 00:08:03.040 there's no mento. You might get a summit certificate from 158 00:08:03.120 --> 00:08:05.879 the government, and that's about it. But you do come 159 00:08:05.920 --> 00:08:08.720 home with immense pride for what you did, knowing that 160 00:08:08.759 --> 00:08:11.040 you've done something that a few other people have done, 161 00:08:11.160 --> 00:08:13.959 and depending upon what your reason was. I climbed to 162 00:08:14.000 --> 00:08:17.079 honor my mother, Ida, who died from Alzheimer's, and for 163 00:08:17.199 --> 00:08:19.399 me being able to honor her from the summit of a 164 00:08:19.399 --> 00:08:21.360 Mount Everest was the most important thing I ever did 165 00:08:21.399 --> 00:08:22.040 in my life. 166 00:08:22.759 --> 00:08:26.120 Do people bring things with them to leave in the summit? 167 00:08:26.160 --> 00:08:26.959 I would hope not. 168 00:08:28.000 --> 00:08:30.959 Yeah, you're not supposed to technically, but a lot of 169 00:08:30.959 --> 00:08:33.960 people will bring pictures of loved ones, or they'll bring 170 00:08:33.960 --> 00:08:36.720 a little momento and just set it on the summit. 171 00:08:36.799 --> 00:08:38.759 It doesn't stay there very long because it's so windy. 172 00:08:39.440 --> 00:08:40.639 The window just blown away. 173 00:08:41.240 --> 00:08:43.360 Yeah, wow wow. 174 00:08:43.519 --> 00:08:46.879 And what got you involved? Was it just in memory 175 00:08:46.919 --> 00:08:49.840 of you mom? Or was this something that you had 176 00:08:49.879 --> 00:08:53.759 thought about before and when she passed you decided what 177 00:08:53.879 --> 00:08:54.480 better way. 178 00:08:54.360 --> 00:08:55.559 To honor her? 179 00:08:56.000 --> 00:08:58.360 Yeah? It started when I came to Colorado as a 180 00:08:58.360 --> 00:09:01.159 twelve year old and saw the mountains, but I put 181 00:09:01.200 --> 00:09:03.399 that away until I was thirty eight, and then I 182 00:09:03.399 --> 00:09:06.320 started climbing. My first big peak was Mont Blanc in Europe, 183 00:09:06.519 --> 00:09:08.440 and then I did a tract to Everage base Camp, 184 00:09:08.639 --> 00:09:10.840 and then I did a major expedition every year for 185 00:09:10.879 --> 00:09:12.120 the next thirty five years. 186 00:09:13.039 --> 00:09:14.320 And Dan is just. 187 00:09:14.200 --> 00:09:16.759 Something that gets inside of you. Often say that if 188 00:09:16.799 --> 00:09:18.919 you fall in love with mountaineering, it's an expense of 189 00:09:18.960 --> 00:09:20.600 addiction for which there is no cure. 190 00:09:21.200 --> 00:09:25.080 Yeah, and I in reading my prep here for this interview, 191 00:09:25.720 --> 00:09:29.679 I guess it's it can be thousands, tens of thousands 192 00:09:29.720 --> 00:09:34.360 of dollars if you're going to do it properly in 193 00:09:34.399 --> 00:09:36.639 the company of guides and things like that. This is 194 00:09:36.679 --> 00:09:37.759 not something that you do. 195 00:09:37.679 --> 00:09:38.200 On a lark. 196 00:09:39.039 --> 00:09:39.320 Yeah. 197 00:09:40.279 --> 00:09:42.159 I often just make it really simple and say it's 198 00:09:42.159 --> 00:09:45.759 the price of a car, and it can be it 199 00:09:45.799 --> 00:09:47.960 can be a Ugo, or it can be a Mercedes. 200 00:09:48.200 --> 00:09:51.440 The median price this year at twenty twenty five was 201 00:09:51.480 --> 00:09:55.200 around fifty thousand dollars. If you went with an Apoly company, 202 00:09:55.240 --> 00:09:57.720 a Scherpa owned company. If you went with an American 203 00:09:57.759 --> 00:10:00.320 company or an Austrian or a New Zealand com company, 204 00:10:00.559 --> 00:10:03.440 that medium price jumps to seventy five thousand dollars. 205 00:10:04.679 --> 00:10:11.600 Wow, I've learned more about Mount Everest than in this 206 00:10:12.039 --> 00:10:15.240 t ten minutes or so than I ever learned before. 207 00:10:15.600 --> 00:10:20.679 Who was the first person was it? Who was the 208 00:10:20.679 --> 00:10:22.559 first person who climbed Everest? 209 00:10:23.000 --> 00:10:23.200 Yeah? 210 00:10:23.240 --> 00:10:28.000 It was on Tempany Norgay he was and it was 211 00:10:28.039 --> 00:10:31.279 a key Lea from New Zealand, Sir Edmund Hillary, and 212 00:10:31.320 --> 00:10:33.360 they were with a British expedition and. 213 00:10:34.159 --> 00:10:37.399 Sir Edmund Hillary, if I'm not mistaken, did that sometime 214 00:10:37.480 --> 00:10:39.120 in like nineteen fifty. 215 00:10:38.799 --> 00:10:40.600 Two, right, fifty three? 216 00:10:40.720 --> 00:10:44.480 Yeah, fifty three. And I believe that Hillary Clinton had 217 00:10:44.519 --> 00:10:46.679 made the comment at some point that she had been 218 00:10:46.799 --> 00:10:49.519 named after Sir Edmund Hillary, but she was born a 219 00:10:49.519 --> 00:10:52.720 few years before he achieved. 220 00:10:54.639 --> 00:10:55.799 Trimy. I haven't heard that. 221 00:10:55.799 --> 00:10:56.200 That's great. 222 00:10:56.399 --> 00:10:59.200 True, Oh true, she said, she said that when she 223 00:10:59.279 --> 00:11:02.279 was ready for presid as she was caught in I 224 00:11:02.320 --> 00:11:05.080 guess we would call it a biographical error. 225 00:11:05.879 --> 00:11:09.399 Yeah, interesting, Alan, I. 226 00:11:09.360 --> 00:11:14.039 Really enjoyed this conversation. How could folks get more information? 227 00:11:14.399 --> 00:11:16.759 I know you have a blog here that we I'd 228 00:11:16.759 --> 00:11:19.360 love to have you give you the opportunity to publicize. 229 00:11:19.799 --> 00:11:20.039 Yeah. 230 00:11:20.080 --> 00:11:23.480 Thanks, Just go to my website as Alan Arnett dot 231 00:11:23.519 --> 00:11:25.960 com is a l A n A r n e 232 00:11:26.080 --> 00:11:29.000 t t e dot com all one word and from 233 00:11:29.039 --> 00:11:31.840 there this links to go to my consulting business, into 234 00:11:31.879 --> 00:11:35.639 my blogging, to my coverage amount Everston more things than 235 00:11:35.639 --> 00:11:36.799 you ever wanted to know about me. 236 00:11:37.399 --> 00:11:39.679 Well, let me tell you that's it's a great name. 237 00:11:39.759 --> 00:11:43.080 Reminds me of running back for the Rams in the 238 00:11:43.159 --> 00:11:47.360 nineteen fifties. John Aren't played at USC and then at 239 00:11:47.360 --> 00:11:49.639 the Rams. You can look it up a different spelling 240 00:11:49.879 --> 00:11:52.440 than your name he had. You got a couple of 241 00:11:52.480 --> 00:11:57.320 extra letters there, probably related Alan, Thank. 242 00:11:57.159 --> 00:11:57.639 You so much. 243 00:11:58.440 --> 00:12:03.360 All right, thanks day appreciated likeadbye. All right, we get back. 244 00:12:03.720 --> 00:12:07.440 We're going to talk about sleep, your sleep with a 245 00:12:07.519 --> 00:12:11.559 sleep expert from Mass General Brigham and Harvard Medical School, 246 00:12:11.600 --> 00:12:14.440 doctor Rebecca Robbins. We've got a good lineup of guests 247 00:12:14.480 --> 00:12:16.679 for you tonight. Trust me stay with us. 248 00:12:18.200 --> 00:12:22.960 Night Side with Dan Ray on WBZ, Boston's news Radio. 249 00:12:24.519 --> 00:12:29.200 It's night Side with Boston's News Radio. 250 00:12:31.320 --> 00:12:36.159 All right, welcome back everyone. We're joined by doctor Rebecca Robbins. 251 00:12:36.200 --> 00:12:39.639 She's a sleep expert at the Mass General Brigham and 252 00:12:39.720 --> 00:12:43.799 also at Harvard Medical School. Now, doctor Robbins, I like 253 00:12:43.879 --> 00:12:47.799 sleep a lot, but I'm not a sleep expert and 254 00:12:48.240 --> 00:12:51.919 as I understand it, uh, we're going to talk this 255 00:12:52.080 --> 00:12:55.159 evening about those of us who like to get an 256 00:12:55.200 --> 00:12:56.519 extra ten minutes or so. 257 00:12:56.639 --> 00:12:58.440 Sleep when we wake up. 258 00:12:58.519 --> 00:13:01.039 Naturally, not a great idea, dear, as signis, did that 259 00:13:01.120 --> 00:13:02.120 good evening and welcome? 260 00:13:03.279 --> 00:13:05.000 Thank you so much for having me. Great to be 261 00:13:05.080 --> 00:13:05.279 with you. 262 00:13:05.679 --> 00:13:08.440 So those of us, I don't hit the snooze button. 263 00:13:08.519 --> 00:13:10.799 I just fall back to sleep and wake up twenty 264 00:13:10.799 --> 00:13:14.200 minutes later. I have an internal clock, I hear, but 265 00:13:14.279 --> 00:13:16.879 it's it's the same principle, correct. 266 00:13:17.559 --> 00:13:21.240 Mm hmm, that's right. This paper that came out this week. 267 00:13:21.440 --> 00:13:22.320 We're so excited. 268 00:13:22.360 --> 00:13:25.519 It's really interesting because this area of research is very 269 00:13:25.720 --> 00:13:28.519 kind of limited. Not many people have looked at using 270 00:13:28.559 --> 00:13:31.279 this snooze alarm, and it sounds like something so trivial, 271 00:13:31.360 --> 00:13:33.879 but believe it or not, our research found that in 272 00:13:33.919 --> 00:13:37.600 among the users of a very popular sleep tracking application, 273 00:13:37.759 --> 00:13:41.919 a smartphone app that individuals will use to track and 274 00:13:42.000 --> 00:13:45.440 monitor their sleep and also as an alarm in the morning, 275 00:13:45.919 --> 00:13:48.799 we found that in the individuals that are tracking their sleep, 276 00:13:49.200 --> 00:13:51.879 over fifty percent of every sleep session that was logged 277 00:13:51.879 --> 00:13:54.879 on the app ended in a snooze button. And what 278 00:13:54.919 --> 00:13:57.720 we're referring to is one alarm going off and then 279 00:13:58.000 --> 00:14:01.639 another alarm being pressed is set four or five ten 280 00:14:01.679 --> 00:14:05.279 minutes to go off again after that first alarm, and 281 00:14:05.320 --> 00:14:10.480 we refer to this as snoozing or using the snooze alarm. Now, unfortunately, 282 00:14:10.759 --> 00:14:13.799 that sleep that you might get in between that first 283 00:14:13.840 --> 00:14:17.519 alarm going off and your snooze alarm is not very 284 00:14:17.559 --> 00:14:21.120 good quality sleep because that first alarm often will wake 285 00:14:21.200 --> 00:14:24.960 us up from sometimes the most restorative sleep of the 286 00:14:25.080 --> 00:14:28.480 night because rapid ims mid sleep predominates in the second 287 00:14:28.559 --> 00:14:30.480 half of the night, and if we're not getting enough 288 00:14:30.519 --> 00:14:33.679 sleep and that first alarm wakes us up before we're 289 00:14:33.840 --> 00:14:35.799 kind of we've gotten what we need for the night. 290 00:14:36.399 --> 00:14:39.120 You might be in this vital stage and you might 291 00:14:39.200 --> 00:14:41.279 feel like you need a little bit more sleep and 292 00:14:41.360 --> 00:14:44.360 reach for that snooze alarm, but if you do fall 293 00:14:44.399 --> 00:14:47.200 back asleep again, it's likely going to be low quality 294 00:14:47.399 --> 00:14:50.320 or poor quality sleep. So the best thing is to 295 00:14:50.399 --> 00:14:54.279 set your alarm for the latest possible time and doing 296 00:14:54.320 --> 00:14:55.960 your best to get out of bed at that time. 297 00:14:56.480 --> 00:14:59.559 Okay, now, now you are with the division of sleep 298 00:14:59.559 --> 00:15:02.840 as you can disorders medicine at Brigham A Women's Hospital, 299 00:15:03.840 --> 00:15:09.440 and you're an expert on this. I was surprised to 300 00:15:09.519 --> 00:15:15.039 find out that most of the snooze alarm activity was 301 00:15:15.080 --> 00:15:18.159 not on weekends. It was during the week which to 302 00:15:18.279 --> 00:15:23.039 me seems counterintuitive that when that alarm goes off in 303 00:15:23.080 --> 00:15:25.000 the morning, you got to get to work, you got 304 00:15:25.000 --> 00:15:27.039 to get the day going. The time to hit his 305 00:15:27.120 --> 00:15:29.360 snooze button is on Saturday or Sunday, But it seems 306 00:15:29.360 --> 00:15:31.240 as if the practice was just the reverse. 307 00:15:31.360 --> 00:15:32.200 What's going on with that? 308 00:15:33.360 --> 00:15:35.639 You know, I see what you're saying, but you know, interestingly, 309 00:15:35.679 --> 00:15:37.480 we just found that there was much less use of 310 00:15:37.480 --> 00:15:39.320 the snooze alarm on the weekend. And I think because 311 00:15:39.320 --> 00:15:41.399 people aren't setting on alarms, many of us have the 312 00:15:41.480 --> 00:15:44.399 luxury of being able to wake up maybe when our 313 00:15:44.480 --> 00:15:46.840 kids wake us up, or when our dog wakes us up, 314 00:15:47.200 --> 00:15:49.240 when we wake up naturally and we don't have to 315 00:15:49.279 --> 00:15:51.279 worry about an alarm to get us out of bed, 316 00:15:51.399 --> 00:15:53.200 or you know, even the snooze alarm reaching for that 317 00:15:53.720 --> 00:15:56.840 in the afternoon after that first alarm goes off. So 318 00:15:57.120 --> 00:16:00.639 we did indeed find the most snooze alarm youth between 319 00:16:00.639 --> 00:16:03.639 Monday and Friday mornings, and we found on average, it's 320 00:16:03.679 --> 00:16:06.399 not a long period of time, but individuals are snoozing 321 00:16:06.480 --> 00:16:09.320 on average for about eleven minutes, which again can seem 322 00:16:09.360 --> 00:16:12.000 a little bit trivial. But if we do the math, 323 00:16:12.039 --> 00:16:14.919 if you're snoozing every day for anywhere between ten and 324 00:16:14.960 --> 00:16:17.919 fifteen minutes, that catches up pretty or gets pretty quickly 325 00:16:17.960 --> 00:16:20.960 to about an hour of sleep. That would is really 326 00:16:21.120 --> 00:16:24.879 kind of low quality or poor sleep. And so if 327 00:16:24.919 --> 00:16:27.759 we all commit to setting our alarm, say you have 328 00:16:27.840 --> 00:16:30.480 to get to work at eight o'clock, it takes you 329 00:16:30.519 --> 00:16:33.080 thirty minutes to get there, it takes you thirty minutes 330 00:16:33.080 --> 00:16:36.080 to get ready. Okay, seven o'clock would be your alarm, 331 00:16:36.799 --> 00:16:40.080 But if there's any way to maybe get everything you 332 00:16:40.120 --> 00:16:42.000 need to do to get ready and out the door 333 00:16:42.159 --> 00:16:45.159 done a little bit faster, there's any way to set 334 00:16:45.240 --> 00:16:48.799 a little bit later alarm and commit to not snooze. 335 00:16:49.320 --> 00:16:51.440 Think about that. That could be ten or fifteen minutes 336 00:16:51.600 --> 00:16:53.879 more each and every night, and for many of us, 337 00:16:53.919 --> 00:16:57.039 that could be a lifeline if you're not getting enough sleep. 338 00:16:57.080 --> 00:17:02.039 That supports all of the very rich and nuanced areas 339 00:17:02.080 --> 00:17:04.240 of our lives that are impacted by our sleep. 340 00:17:04.640 --> 00:17:06.920 Okay, so here's a question. This is sort of off 341 00:17:07.000 --> 00:17:09.839 we're going to talk about. I'm a big proponent of 342 00:17:10.480 --> 00:17:13.400 power naps. I got up at five point thirty this morning, 343 00:17:13.960 --> 00:17:19.079 had to drive back to where we live, spent ninety 344 00:17:19.119 --> 00:17:22.039 minutes in the car, and this afternoon decided to watch 345 00:17:22.079 --> 00:17:24.119 a little bit of the Red Sox game, and I said, 346 00:17:24.279 --> 00:17:26.720 you know what, you need a little power nap here. 347 00:17:26.759 --> 00:17:30.319 So I sent my clock for forty five minutes. Got 348 00:17:30.319 --> 00:17:32.839 a great forty five minute power nap in the afternoon, 349 00:17:32.839 --> 00:17:34.400 which I don't often do. 350 00:17:35.119 --> 00:17:38.559 But I am a huge believer because I got a. 351 00:17:38.519 --> 00:17:41.359 Broadcast tonight until midnight and I have to stay awake 352 00:17:41.440 --> 00:17:44.400 until the end of the show at least. Are you 353 00:17:44.440 --> 00:17:48.359 a proponent of power naps under those circumstances or no? 354 00:17:48.839 --> 00:17:51.599 Absolutely, that was the perfect scenario. That was a perfect 355 00:17:51.640 --> 00:17:54.079 storm for a little sleepiness in the afternoon. If I'm 356 00:17:54.079 --> 00:17:57.240 hearing this correctly, yes, you were up earlier than usual. 357 00:17:57.440 --> 00:17:59.599 You got, if I'm hearing this correctly, about five and 358 00:17:59.599 --> 00:18:02.799 a half hour of sleep and far below what your 359 00:18:02.839 --> 00:18:04.000 brain and body needs. 360 00:18:04.640 --> 00:18:06.839 I went to bed, No, and in all honesty, I 361 00:18:06.880 --> 00:18:09.240 got I went to bed at nine thirty last night 362 00:18:09.279 --> 00:18:11.559 and slept till five dies, so I got eight hours, 363 00:18:11.680 --> 00:18:13.799 but I still really go to midnight. 364 00:18:13.880 --> 00:18:16.680 Was that earlier than usual, was five thirty earlier than. 365 00:18:16.880 --> 00:18:19.200 Oh, yes, dramatically. 366 00:18:18.720 --> 00:18:22.960 Earlier, usually up until twelve, up until one, and then 367 00:18:23.000 --> 00:18:25.359 I sleep until maybe eight in the morning. 368 00:18:25.480 --> 00:18:26.599 I am a seven hour. 369 00:18:26.480 --> 00:18:29.119 Person because of course you're working until twelve and you 370 00:18:29.119 --> 00:18:31.759 need to unwind and get ready for bed. So I 371 00:18:31.799 --> 00:18:34.000 think what might have been going on and what the 372 00:18:34.079 --> 00:18:36.880 truth is. We talk a lot about sleep duration, getting 373 00:18:37.000 --> 00:18:40.319 enough sleep, but believe it or not, the consistency of 374 00:18:40.359 --> 00:18:44.079 our sleep is as important, if not more, And that 375 00:18:44.200 --> 00:18:47.440 all comes down or comes back to a principle called 376 00:18:47.559 --> 00:18:50.519 our circadian rhythm, and it's one of the driving forces 377 00:18:50.920 --> 00:18:55.599 behind our sleep, and that system of hormones being secreted 378 00:18:55.880 --> 00:19:00.440 or kind of retreating, and that all operates really in 379 00:19:00.480 --> 00:19:05.400 this beautiful symphonic way, and our internal circuitry of our 380 00:19:05.440 --> 00:19:09.640 circadian rhythm and those the hormones are associated with our 381 00:19:09.680 --> 00:19:13.000 ability to know when we're tired when we should be alert, 382 00:19:13.519 --> 00:19:16.839 though that process does not change on a dime. We 383 00:19:16.920 --> 00:19:19.640 truly are not built to make sleeping changes to our 384 00:19:19.680 --> 00:19:22.839 sleep schedules from one day to the next. So when 385 00:19:22.880 --> 00:19:25.839 we find ourselves in a different sleep schedule than normal, 386 00:19:26.200 --> 00:19:29.000 it is very common to maybe if you're falling asleep 387 00:19:29.119 --> 00:19:31.440 or waking up earlier or lier than usual. That can 388 00:19:31.480 --> 00:19:33.680 be challenging. If you're falling asleep or you know, or 389 00:19:33.720 --> 00:19:35.839 if you're waking up earlier than usual, that can of 390 00:19:35.839 --> 00:19:38.480 course cause some sleepiness, likely because you're probably not getting 391 00:19:38.559 --> 00:19:42.000 enough sleep. And so in those circumstances when you're not 392 00:19:42.119 --> 00:19:44.319 able to get enough sleep, or you find that you 393 00:19:44.319 --> 00:19:47.880 have a schedule that is mismatched with your typical routine, 394 00:19:48.319 --> 00:19:51.319 that can cause some sleepiness. And so I think it's 395 00:19:51.319 --> 00:19:53.680 a terrific idea that you took a power nap and 396 00:19:53.720 --> 00:19:55.519 that can pay back some of your what we call 397 00:19:55.680 --> 00:19:59.119 sleep debt some of the basically when we take time 398 00:19:59.160 --> 00:20:01.640 away from our sleep that doesn't dissipate into thin air, 399 00:20:01.720 --> 00:20:04.079 and we refer to this as our sleep debt. 400 00:20:04.880 --> 00:20:06.160 And I'll bet you I'm going to be able to 401 00:20:06.160 --> 00:20:08.440