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Speaker 1: it's your little step brother who tries to trade you
Speaker 1: their calcified banana flavor now and later is for your
Speaker 1: Mini Reese's peanut butter cups, And you're like little dude,
Speaker 1: step all the way off. That's not how life works. Ali,
Speaker 1: board back for another episode of ologies. So let's get
Speaker 1: deep into something that happens usually in the dead of night.
Speaker 1: If you're lucky sleep, you do it every day or night. Probably, Okay,
Speaker 1: Somenology very much a thing. It's the study of how
Speaker 1: we sleep. And I looked up the etymology of it
Speaker 1: just after I wrote that intro and Holly smokes you guys.
Speaker 1: Somness is the Roman god of sleep and yes, the
Speaker 1: brother of death. I had no idea when I wrote
Speaker 1: that a few minutes ago, So there you go. Also,
Speaker 1: Somnos probably a remake of the Greek myth of Hypnos,
Speaker 1: who was the Greek god of sleep, also the half
Speaker 1: brother of Thanatos death. So Hypnos lived in a dark
Speaker 1: grotto in the underworld. What a bachelor, but was kind
Speaker 1: of a helper of humans. He was a good dude.
Speaker 1: His dad was Darkness and his mother was nix or night,
Speaker 1: and even Zeus was afraid of her. But that and
Speaker 1: so somenology is the study of the god that comes
Speaker 1: in darkness to recharge us, and it seems to vex
Speaker 1: us more and more. I'm determined to help fix your
Speaker 1: sleep and may your I mean, are I appall my
Speaker 1: own friends physicians, I appall my own fitbit with my
Speaker 1: poor sleep habits, and as a result, I sometimes forget
Speaker 1: which month it is, and I have eaten more stickers
Speaker 1: on produce than you need to know about. So you're
Speaker 1: going to learn the difference between deep sleep, light sleep,
Speaker 1: rem sleep, What aspects of sleep hygiene are important, how
Speaker 1: much sleep you really need? Sleep information specifically about kiddos.
Speaker 1: From the author of the book The Rested Child. Why
Speaker 1: you're tired, wired, or irritable child may have a sleep disorder,
Speaker 1: and how to help and how to help the molecular
Speaker 1: janitors that live in your skull. This guest has been
Speaker 1: called the sleep Whisperer and works with professional athletes and
Speaker 1: normies alike to per form better and to remedy their
Speaker 1: sleep issues. He has literally written the book on sleep.
Speaker 1: So get cozy, zip up your onesies, and get ready.
Speaker 1: From neurologist and psomnologist doctor William Chris Winter Knowledgious Algy.
Speaker 1: Algy knows you are a neurologist, but you're also a somnologist. Correct,
Speaker 1: because you study sleep. Correct. Now tell me a little
Speaker 1: bit about what is sleep? I mean, that's like the
Speaker 1: golden question, because it does seem crazy that for eight
Speaker 1: hours of the day we're so vulnerable to predation, we
Speaker 1: just clock out, Like, what what is sleep? Exactly? Yeah,
Speaker 1: I don't think people really know.
Speaker 2: I mean, there's all kinds of theories in terms of
Speaker 2: sleep being something important for energy balance. There's a metabolic
Speaker 2: sort of pathway that sleeps very important for. So I
Speaker 2: don't know that we necessarily know exactly what it is,
Speaker 2: but it's a very important thing for sort of re
Speaker 2: establishing balance within our body throughout organ systems, and you know,
Speaker 2: every organism does it. They do it differently. In some
Speaker 2: fish that have to continue to always swim, they'll sleep
Speaker 2: one half their brain and then the other at other times,
Speaker 2: and really fascinating things like that. But this very preserved
Speaker 2: process that you know, kind of allows us to sort
Speaker 2: of reset and go forward about our day. But to
Speaker 2: answer that definitively, I don't think anybody really can, which
Speaker 2: is shocking is something, like you said, so basic that
Speaker 2: we don't really know why we do it.
Speaker 1: We don't know is this true? I fact checked it,
Speaker 1: and yes, pretty much all legit scientific papers start with
Speaker 1: even though how and why we sleep is a mystery
Speaker 1: for real, but we do know that there are different
Speaker 1: stages of sleep. Can you go through the different stages
Speaker 1: of sleep really quick and sure they happen to nightly
Speaker 1: or the day.
Speaker 2: So it's easy to think about sleep and sort of
Speaker 2: in terms of three stages. There's light sleep, deep sleep,
Speaker 2: and dream sleep.
Speaker 1: Again, those three stages were light sleep, deep sleep, and
Speaker 1: dream sleep.
Speaker 2: So a lot of people think dream sleep and deep
Speaker 2: sleep are kind of the same thing. They're not so
Speaker 2: very distinct. So we spent about half of our night
Speaker 2: in light sleep, half.
Speaker 1: In light sleep. Is normal, that just blew me away, and.
Speaker 2: That's sort of the sleep that sort of moves us
Speaker 2: through all the different stages. So we're awake and we
Speaker 2: fall into light sleep, and from there we might dream,
Speaker 2: and then we'll go back to light sleep, and then
Speaker 2: we might have deep sleep, back to light sleep, maybe
Speaker 2: wake up and go to the bathroom. So light sleep
Speaker 2: is not only the sort of the foundation of our sleep,
Speaker 2: but it's also the portal through which we move to
Speaker 2: the different stages. About ninety minutes after we fall asleep,
Speaker 2: if we're on a schedule and relatively well rested, we'll
Speaker 2: have dream or REM sleep. So REM sleep rapid eye
Speaker 2: move and sleep and dream sleep are the same thing.
Speaker 2: Generally that nine minutes after you fall asleep, I have
Speaker 2: your first dream. It's a very short dream, typically very fragile.
Speaker 2: So if you're in an uncomfortable situation and a lot
Speaker 2: of anxiety in your life, you're sleeping in a bad hotel,
Speaker 2: you may drop that first cycle quite a bit, and
Speaker 2: then every hour to hour and a half we'll have
Speaker 2: another cycle of dreaming, usually last somewhere between twenty five
Speaker 2: to forty five minutes, and those get longer and longer
Speaker 2: the night goes on.
Speaker 1: So light sleep starts as a stage called N one
Speaker 1: as you're starting to drift off, and you might have
Speaker 1: like a quick funky dream that kind of like yay,
Speaker 1: I'm falling asleep, nothing is real feeling, and then your
Speaker 1: brain waves slow down and then a little deeper light
Speaker 1: sleep is called END two, when your breath and your
Speaker 1: heart rates slow down. Almost half of your night is
Speaker 1: spent in end two, but it's not terribly restorative. Now,
Speaker 1: what is with this N one? End Two's what are
Speaker 1: the ends? They're short for non rem sleep, So all
Speaker 1: stages of sleep that aren't rem are called non rem
Speaker 1: which is like if you had four kids and you
Speaker 1: just named the best, most interesting one, Jeremy, and then
Speaker 1: all the rest were just like non Jeremy one, non
Speaker 1: Jeremy two, that one's non Jeremy three. Like, sure, they
Speaker 1: all have their place in this family. Your life wouldn't
Speaker 1: be the same without them, you know, but they're not
Speaker 1: as interesting as Jeremy. Now let's totally switch metaphors. So
Speaker 1: think of light sleep as your day to day's shoe.
Speaker 1: Nothing fancy, but it works. Now another kind of shoe
Speaker 1: in your sleep closet. Let's say the ug of the
Speaker 1: shoes is deep sleep, now also called slow waves sleep
Speaker 1: or delta sleep or M three not REM three. This
Speaker 1: stage of deep sleep happens more at the beginning of
Speaker 1: the night, and during this deep sleep stage, our bodies
Speaker 1: repair and they heal themselves. We release human growth hormone,
Speaker 1: which is dope for free. And the more of this
Speaker 1: deep sleep we get those first few hours in bed,
Speaker 1: usually around twenty five percent of the night, the more
Speaker 1: chipper and refreshed and not sleepy or grow or crawling
Speaker 1: toward a triple espresso we feel and.
Speaker 2: Then remsleep has a lot more to do with focus, concentration, mood,
Speaker 2: even pain perception, So it's a little bit more of
Speaker 2: a finesse sort of situation, which is probably why it's
Speaker 2: second in the night. Your brain really needs the deep
Speaker 2: sleep to make the motor go to find the food
Speaker 2: to get through your day. The second half the night,
Speaker 2: it's a little bit more detail oriented.
Speaker 1: So if light sleep is like an everyday sneaker and
Speaker 1: deep sleep is a comfortable ug, rem sleep is like
Speaker 1: the shimmering dress shoe, just full of dreams, increased breathing
Speaker 1: and heart rates, more blood in your brain, and our
Speaker 1: eyes are just like darting around like kittens under our eyelids.
Speaker 1: So in this state our brain is as active as
Speaker 1: when we're awake and remsleep they think is supposed to
Speaker 1: help with memory and concentration and also mood. So the
Speaker 1: dress shoes takes care of memory and mood, and it
Speaker 1: happens for about twenty five percent of the night. Now
Speaker 1: the cushy come the ug deep sleep or N three
Speaker 1: also twenty five percent of the night repairs your bod
Speaker 1: and keeps you from feeling sleepy. So yes, that light
Speaker 1: sleep is the majority of the night. If fifty percent,
Speaker 1: but like what does it do? And then what is
Speaker 1: happening during light sleep?
Speaker 2: So light sleep is important again, like I said, it's
Speaker 2: sort of the foundation of sleep. There are a lot
Speaker 2: of processes going on, not you know, it's I don't
Speaker 2: want to use the word filler, but it's a lot
Speaker 2: of sort of just the general rest of our body,
Speaker 2: our bodies being inactive for a period of time. And
Speaker 2: interesting about light sleep is for a lot of individuals
Speaker 2: who struggle with their sleep, they will misperceive light sleep
Speaker 2: as being wakefulness.
Speaker 1: And I know this is still I feel like this
Speaker 1: is still such a basic question. But what is the
Speaker 1: big difference like in brain waves or whatever when we
Speaker 1: are awake and talking and functioning and like dodging things
Speaker 1: coming at our heads. But then the difference between that
Speaker 1: when we were stone cold out does that sometimes happen
Speaker 1: in the literally the blink of a night.
Speaker 2: One of the things I always tell people is that
Speaker 2: sleep always wins. I mean, if you push yourself hard
Speaker 2: enough and get yourself sleepy enough. It's not something that
Speaker 2: you really have a lot of control over. So sleep
Speaker 2: can sleep, sleep happens. We're not in danger of not sleeping.
Speaker 2: I think that for a lot of when you look
Speaker 2: at sleep in terms of the wavelings like you're talking about.
Speaker 2: What's interesting is when you look at somebody's brain activity
Speaker 2: when they're awake, it looks very different from somebody who's
Speaker 2: in deep sleep. Deep sleep, you can see the sort
Speaker 2: of the consciousness part of your brain taking a back
Speaker 2: seat to the more primitive parts of the brain we share,
Speaker 2: like with an.
Speaker 1: Earthworm a worm.
Speaker 2: But when you look at rem sleep, it's almost impossible
Speaker 2: to discern the brain activity of somebody dreaming versus the
Speaker 2: brain activity of somebody who's awake. Really, yes, which is
Speaker 2: why it's really interesting. People say, you know, it's remsleep
Speaker 2: or deep sleep. They could not be more different. In fact,
Speaker 2: one of the only ways you can tell that somebody's
Speaker 2: dreaming if you're just looking at their brain is to
Speaker 2: look at their muscle tone. Because when we dream, we're paralyzed,
Speaker 2: so it's obvious from looking at a videotape, Oh, she's
Speaker 2: dreaming and she's awake, that's pretty obvious. But to purely
Speaker 2: look at the brain's activity, it's very difficult to discern,
Speaker 2: and not to mention there's eye movements, so these very
Speaker 2: unusual bold eye movements that happen when we're dreaming that
Speaker 2: we don't see when we're awake. But really that muscle
Speaker 2: tone is the biggest way we differentiate somebody electrographically is
Speaker 2: to whether or not they're sleeping or they're awake, which
Speaker 2: is fascinating. So when you dream you're sitting there taking
Speaker 2: a test or whatever, you're being chased by wolves or
Speaker 2: whatever you like to dream about, you actually can't move
Speaker 2: when those things are happening, nor can we really regulate
Speaker 2: our body temperature, which is kind of interesting too. One
Speaker 2: thing that's fun to think about is sleep is not
Speaker 2: a light switch, so we're not awake, and then the
Speaker 2: light switch goes off and when we're asleep like it's
Speaker 2: a state on off. It's really sleep is a mechanism
Speaker 2: in our brain. But then vigilance or wakefulness is too,
Speaker 2: so it's really too switches. So when you're a and
Speaker 2: we're sitting here talking, our wake switches turned on, our
Speaker 2: sweet sleep switch is turned off, and we sleep vice versa.
Speaker 2: Now sleep broalysis is the wake and the sleep switch
Speaker 2: being turned on at the same time.
Speaker 1: Oh my god, that is are these switches kind of
Speaker 1: like instead of binary switches. There are more like levers
Speaker 1: that go kind of absolutely down.
Speaker 2: Like absolutely and they're affecting each other. So as the
Speaker 2: sleep switch gets turned on, it's like the I don't
Speaker 2: know if you've ever been like like a water park,
Speaker 2: Like an indoor water park often has this massive bucket
Speaker 2: in the middle of it. It's constantly getting filled with water,
Speaker 2: and every you know, seven minutes, it just dumps it
Speaker 2: on everybody. So that's kind of how sleep, you know,
Speaker 2: sleeping wakefulness. As we are awake and talking, we're culating
Speaker 2: chemicals that are making that sleep bucket wanting to tip
Speaker 2: over more and more, which is why we are a
Speaker 2: lot sleepier at eleven PM than maybe eleven am.
Speaker 1: And so what happens in sleep that is kind of
Speaker 1: like a janitorial system. Like I read something about how
Speaker 1: with all signs and other brain diseases that your brain
Speaker 1: kind of like rinses off plaques. Perhaps I don't know
Speaker 1: absolutely what kind of things are we cleaning. And I'm
Speaker 1: also asking you this as a way to get myself
Speaker 1: to sleep more.
Speaker 2: So, Yes, when I was in medical school back in
Speaker 2: the late nineties, I remember the lecture on the lymphatic
Speaker 2: system with an l lymphatic, which is the cleaning janitorius
Speaker 2: A great word, janitorial system of our body. It's getting
Speaker 2: rid of waste products, kind of flushing it out. And
Speaker 2: I remember our lectures saying, but interestingly, the brain doesn't
Speaker 2: have one. And then we went on to the next topic,
Speaker 2: and I remember sitting there thinking, wait a minute, the
Speaker 2: most important organ of our brain, our body does not
Speaker 2: have this genitori system. So it turns out that he
Speaker 2: and science was wrong. This fantastic researcher in Maryland, she
Speaker 2: discovered it. And I'm blanking on her name right now. Netterguard,
Speaker 2: I believe was her.
Speaker 1: Name, Danish neuroscientist, doctor Mikan Nettergard in twenty for anyone
Speaker 1: who just wants to get a tattoo of a new
Speaker 1: science hero.
Speaker 2: So she not only discovered it, she named it the
Speaker 2: glimpatic system with a G and realized very quickly that
Speaker 2: not only is it pumping out waste products, but it's
Speaker 2: ten times more active when we sleep at night, the
Speaker 2: more we're awake.
Speaker 1: Now, what exactly what other things are we cleaning out
Speaker 1: other than the plaques? Like what how does that affect
Speaker 1: our memory and our motor coordination? And like our ability
Speaker 1: to think quickly by having a clure breeze.
Speaker 2: Yeah, so all those things you mentioned are true, and
Speaker 2: you can look at science in one of two ways.
Speaker 2: You look at the science that either deprived or restricted sleep,
Speaker 2: or you can look at sort of newer science where
Speaker 2: you force people to sleep longer and even just rest longer.
Speaker 2: But even if you just restrict sleep, those things, to
Speaker 2: me are much more meaningful. I think most people believe
Speaker 2: that if you stay up all night, you don't work
Speaker 2: that well the next day. But what if you got
Speaker 2: four or five hours of sleep for several days in
Speaker 2: a row.
Speaker 1: So I use a fitbit, and this was actually me
Speaker 1: all last week averaged four hours a night for an
Speaker 1: entire week. I was so foggy that I confused my itinerary.
Speaker 1: I missed my first flight in ten years, and then
Speaker 1: I cried in an airport bathroom out of frustration at myself,
Speaker 1: like a big, weepy, cranky baby. So does lack of
Speaker 1: sleep make me a weak person?
Speaker 2: Though?
Speaker 1: Well physically yes.
Speaker 2: It's been shown that you bench press drops by thirty
Speaker 2: you know, twenty to thirty pounds. We make three times
Speaker 2: more attention attention errors. We have a much more impaired
Speaker 2: ability to read the emotions and cues of others. Now,
Speaker 2: the flip side is what if you do sleep, What
Speaker 2: if you do spend more time in bed? What if
Speaker 2: you're forced to spend ten hours in bed? No matter what,
Speaker 2: sleeping or resting. And it shows that people run faster,
Speaker 2: they swim faster, they react to things quicker, their accuracy
Speaker 2: in terms of aspects of their life improve, They're happier,
Speaker 2: they have better ideas. It's just amazing.
Speaker 1: And yes, so you may know doctor Winter's first book,
Speaker 1: The Sleep Solution, but he since published another called The
Speaker 1: Rested Child. And I asked him if kids sleep tends
Speaker 1: to be an overlooked issue, and he said yes and
Speaker 1: sent me back an excerpt from The Rested Child, which
Speaker 1: he said I can read to you. So it says
Speaker 1: sleep disorders in children are on the rise, and all
Speaker 1: too often these disorders are undiagnosed. And it's been estimated
Speaker 1: that ten percent of children have a diagnosable sleep disorder.
Speaker 1: But more than half of all the children who display
Speaker 1: signs of a sleep issue are not diagnosed properly. And
Speaker 1: every year children are treated for diseases like diabetes, learning disorders,
Speaker 1: and chronic pain when the root cause of their ailment
Speaker 1: may actually be a sleep disorder for which they're not
Speaker 1: being treated, and he writes, even if a child happens
Speaker 1: to be lucky enough to receive a proper diagnosis, only
Speaker 1: five percent of those with a recognized sleep problem or
Speaker 1: disorder received any therapy for their condition. According to one study,
Speaker 1: for children struggling with mental health issues, the percentage of
Speaker 1: those dealing with sleep disorders balloons up to as much
Speaker 1: as seventy five percent, and often the sleep disorder is
Speaker 1: contributing to or masquerading as the psychiatric problem. He continues,
Speaker 1: The Nation's Sleep Foundation estimates that two out of every
Speaker 1: three children in the United States will experience some type
Speaker 1: of sleep problem before they reach adulthood. So again, that
Speaker 1: was an excerpt from his book The Rested Child, which
Speaker 1: I'll link in the show notes in cases of interest.
Speaker 1: And we recorded the main interview from this episode in
Speaker 1: twenty eighteen, and since it aired it's now five years later.
Speaker 1: I've completely changed my relationship to sleep. I used to
Speaker 1: fall asleep on the couch with the lights on four
Speaker 1: or five times a week because I had no sleep hygiene.
Speaker 1: I never thought I deserved rest and so I just
Speaker 1: dozed off in the middle of working late. But now
Speaker 1: bedtime is honestly my favorite time of day. I get
Speaker 1: great sleep. I've completely changed this really big problem in
Speaker 1: my life because of this episode and Doctor Winter. So
Speaker 1: what are better sleep habits? The CDC has some hot tips.
Speaker 1: Centers for Disease Control, who apparently considers not sleeping enough
Speaker 1: kind of a disease, says, be consistent. Go to bed
Speaker 1: at the same time each night, including weekends. If you
Speaker 1: can make sure that your bedroom is quiet, dark, and
Speaker 1: relaxing and at a comfortable temperature. We've learned colder is better.
Speaker 1: Who knew? Remove TVs, computers, smartphones from the bedroom. The
Speaker 1: CDC says to throw them into the simmering caldera of
Speaker 1: a volcano if you have one. Also, avoid big meals
Speaker 1: and caffeine before bedtime. We all kind of know that
Speaker 1: we're supposed to do those things. I'm trying to shift
Speaker 1: the way I'm thinking about sleep to thinking of it
Speaker 1: as a free thing you can do to make your
Speaker 1: brain sharper and your skin glowier and your future less
Speaker 1: addled with disease. So if sleep hygiene were a thing
Speaker 1: you could buy and just not do. We would all
Speaker 1: be so pumped for it, but really it's just a behavior,
Speaker 1: so we have to see value in the behavior. How
Speaker 1: much does sleep hygiene affect how much you actually sleep?
Speaker 2: I would say that in terms of its ability to
Speaker 2: solve a problem, twenty percent. So I would say of
Speaker 2: the people out there who are struggling with their sleep,
Speaker 2: that twenty percent of people, if they did something related
Speaker 2: to sleep hygiene, could make their problem, you know, much
Speaker 2: better or solve it. So I think sleep hygiene is important.
Speaker 2: We want to set the stage for good sleep. We
Speaker 2: want to have positive thoughts about sleep. So I think
Speaker 2: that we need to cultivate that attitude, but understand that
Speaker 2: it has its limitations.
Speaker 1: And now, how dark and quiet should your room be?
Speaker 2: Though? You know again, I think that if you're struggling
Speaker 2: with your sleep, really dark and really quiet.
Speaker 1: And what if you're in a cool, dark, quiet room
Speaker 1: and you still can't catch an easys, well, your grandpad
Speaker 1: ma can help. But what's my mom's big insomnia trick?
Speaker 2: Here?
Speaker 1: It is? I feel like it deserves a soft drum roll. Okay, good,
Speaker 1: We're gonna call it the sleepy fancy nancy technique. My
Speaker 1: mom does this thing she taught me that works like
Speaker 1: a charm where you think of a category like fruits,
Speaker 1: or boys' names or electronics, and then you go, what's
Speaker 1: something that starts with a? Okay, apple, b BlackBerry? See,
Speaker 1: and then you go down and I never make it
Speaker 1: past like l I'm out. But do you have anything
Speaker 1: else like that?
Speaker 2: I think that's awesome.
Speaker 1: Some sample categories you can use for this alphabet game,
Speaker 1: types of fruit, boys names, girls' names, gender neutral names, cities, snacks,
Speaker 1: vacation activities, clothing brands, cereals, items you would keep in
Speaker 1: a purse, animals, really anything.
Speaker 2: You've struck upon. Some it's very important give yourself a
Speaker 2: task that's not trying to sleep saying like well, I'm
Speaker 2: going to leave now, And it doesn't mean you don't
Speaker 2: love them or want to be with them. And ohife
Speaker 2: hates me being anywhere near her at night and for
Speaker 2: some reason kind of gravitate over to her side of
Speaker 2: the bed.
Speaker 1: And she's like, get away.
Speaker 2: You know, I just don't want that, And I don't
Speaker 2: mean I don't think it means she doesn't love me,
Speaker 2: But you know, I think that people just need to
Speaker 2: sleep and do what's right for their sleep and not
Speaker 2: necessarily have some you know guy hog breathing and hanging
Speaker 2: over top of you.
Speaker 1: So yes, we have cars and antibiotics, but when it
Speaker 1: comes to sleep and not so good. But before we
Speaker 1: take questions from you, our beloved listeners, we're going to
Speaker 1: take a quick break for sponsors of the show. Sponsors.
Speaker 1: Why sponsors, You know what they do? They help us
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Speaker 2: Okay, your questions here we go.
Speaker 1: So I'm just going to run through. Meghan Yance wants
Speaker 1: to know why do some people have different circadian rhythms?
Speaker 2: So, Megan, Meghan, that is a genetic trait you probably
Speaker 2: inherited from your mother and father as either being a
Speaker 2: night owl or what we call delayed sleep phase or
Speaker 2: a morning person a morning larco. So probably the simple
Speaker 2: question is you acquired it from a parent. Now it
Speaker 2: is modifiable, so there may be aspects in your life
Speaker 2: that allowed you to change it, but it's kind of
Speaker 2: always there. And I'm a believer to sell it as
Speaker 2: in a side that our sleep need, How much sleep
Speaker 2: do we need? And our timing is Megan's describing when
Speaker 2: do we like at night or late or early tends
Speaker 2: to push this into certain careers and very much.
Speaker 1: I got a lot of questions. Corynavis, Sophia Garbo's, g
Speaker 1: X Barnett, Paula Hawk, Katie Spino, Maria Kumro, Abigail Campbell
Speaker 1: all asked how can some people sleep for five or
Speaker 1: six hours and feel fine and other people need eight
Speaker 1: or ten? Like why do some people seem to need less?
Speaker 2: So that once again kind of goes back to the
Speaker 2: earlier question about how come some people are night oriented
Speaker 2: and some people are day oriented. So when you think
Speaker 2: about your sleep, everybody's listening to this has a certain
Speaker 2: amount of sleep that they need that's individual to them.
Speaker 2: Not only that, but it's also individual to you at
Speaker 2: that time. So if you're a twenty year old, that
Speaker 2: time might change when you're a seventy year old. So
Speaker 2: not only do we have a time that we need
Speaker 2: or a duration we need, but we also have a timing.
Speaker 2: So those are the two variables I want you to
Speaker 2: think about. And so what the answer to the question is.
Speaker 2: There are some people out there who need eight hours
Speaker 2: of sleep, and we talk a lot about that in the media,
Speaker 2: being sort of an average. I think the average is
Speaker 2: probably closer to seven to seven and a half, but
Speaker 2: we can agree to disagree. So whatever that average is,
Speaker 2: it is an average. We need to get outside of
Speaker 2: this idea that eight hours of sleep is somehow magical.
Speaker 2: It is if that's what you need, We're all different.
Speaker 2: So if you're getting six and a half hours of
Speaker 2: sleep and you feel great and you don't feel like
Speaker 2: falling asleep in movies or in meetings or things of
Speaker 2: that nature. Then you're probably doing exactly what your body
Speaker 2: needs to be healthy.
Speaker 1: Okay, And what's your favorite thing about your job.
Speaker 2: My favorite thing about my job is the idea that's sleep.
Speaker 2: Everybody likes to talk about sleep. Everybody's got a story
Speaker 2: to tell. People love it. It's fascinating, it's cool to
Speaker 2: talk about. The brain's awesome. So to me, it's just
Speaker 2: the diversity of different things you can do asleep, or
Speaker 2: so much fun. I get to talk to people like
Speaker 2: you and hang out and talk to a baseball pitcher.
Speaker 2: It's like every day is different, so much fun. Well,
Speaker 2: I'm so excited you did this. Thank you so so much.
Speaker 2: It's my pleasure. Yeah.
Speaker 1: Timez so ask smart people sleepy questions because they can
Speaker 1: help you rest easy with the right information. You just
Speaker 1: have to ask. And links to doctor Chris Winter's website
Speaker 1: or in the show notes, as well as links to
Speaker 1: his books The Rested Child and The Sleep Solution. He
Speaker 1: also has a podcast about sleep called Sleep Unplugged with
Speaker 1: Doctor Chris Winter, and those are all linked in the
Speaker 1: episode notes, as are more smologies episodes which are all
Speaker 1: kid friendly. You can find those also at aliword dot
Speaker 1: com slash smologies. We're on social media at ologies on
Speaker 1: Twitter and Instagram. I'm at Aliward on both, and in
Speaker 1: an effort to keep these episodes small, we have the
Speaker 1: full credits in the show notes, but huge thanks to
Speaker 1: mister Sleeper himself, Sharet Sleeper of mind Gem Media, and
Speaker 1: Mercedes Maitland of Maitland Audio for editing these smologies episodes.
Speaker 1: And if you stick around intil the end, you know
Speaker 1: I give you a piece of advice, and this week
Speaker 1: it's that when you have to be somewhere on time,
Speaker 1: it can be really stressful. So instead kind of focusing
Speaker 1: on what time you need to be somewhere, think about
Speaker 1: how long it takes to get there, and focus on
Speaker 1: the time you need to leave your house, and then
Speaker 1: add on an extra ten or fifteen minute cushion because
Speaker 1: you might need the cushion, but if you don't, it's
Speaker 1: way better to be somewhere early and relaxed than on
Speaker 1: time and frazzled, or even worse, late and really anxious.
Speaker 1: So just add ten to fifteen minutes on to the
Speaker 1: time that you have to leave the house and think
Speaker 1: of that as your deadline to get ready. Kind of
Speaker 1: think of it like a favor to future you just
Speaker 1: a super chill way to get from A to B.
Speaker 1: I've started doing that and it's helped a lot. Okay,
Speaker 1: until next time, smologites, Bye bye, good night, pol.
Speaker 2: Hour Stology.
Speaker 1: Yes, just one final word of thanks to our sole
Speaker 1: sponsor for the show, SATFA. They are our sleep crush.
Speaker 1: We love them and if you want to start prioritizing
Speaker 1: sleep and rest, please do as someone who used to
Speaker 1: think I was too tough for sleep and have learned
Speaker 1: that sleep is one of the best things you could
Speaker 1: do for yourself and it is worth the investment of
Speaker 1: time and the investment of a new mattress. You deserve
Speaker 1: a mattress that is top of the line without having
Speaker 1: to take out a second mortgage. While you're at it,
Speaker 1: SATFA mattresses are for you, So visit satpa dot com
Speaker 1: slash ologies right now and you can save two hundred
Speaker 1: dollars when you purchase one thousand dollars or more. That's
Speaker 1: suba TVA dot com slash Ologies and thank you again, SATPA.
Speaker 1: Sweet dreams, Bye bye, bye bye