WEBVTT 1 00:00:00.200 --> 00:00:02.960 Do you know what real power is? It's knowing you're 2 00:00:03.000 --> 00:00:05.719 on the same rate for energy all day, every day 3 00:00:05.759 --> 00:00:08.640 with a smart all day plan from board Gosh Energy. 4 00:00:08.839 --> 00:00:11.039 Save up to eight hundred and eighty euro on dual 5 00:00:11.119 --> 00:00:13.519 fuel plus get a two hundred and thirty five You're 6 00:00:13.560 --> 00:00:16.920 a welcome bonus switch today at Boardgosh Energy Dot I 7 00:00:17.079 --> 00:00:20.519 E Board Gosh Energy. Know your Power. 8 00:00:20.440 --> 00:00:22.600 Estimation Saniel bill of twenty six hundred and twenty nine 9 00:00:22.600 --> 00:00:25.039 Your new customers only thursch of centis Kentov Smart all 10 00:00:25.079 --> 00:00:27.160 day electricity unitrates in twenty nine percent of gas. 11 00:00:27.719 --> 00:00:29.839 See porcosh Energy dot E for fulties and sas. 12 00:00:30.519 --> 00:00:33.600 Oh hey, it's still your little step brother who tries 13 00:00:33.640 --> 00:00:36.000 to trade you their calcified banana flavor now and Laters 14 00:00:36.039 --> 00:00:38.280 for your many rhes'ess pean and power cups. And you're like, dude, 15 00:00:38.359 --> 00:00:39.719 little dude, step all the way up. 16 00:00:39.719 --> 00:00:40.159 How dare you? 17 00:00:40.159 --> 00:00:43.560 That's not all life works? Ali Ward back for the 18 00:00:43.679 --> 00:00:45.960 second half of some Knowlogy. Did you listen to part 19 00:00:45.960 --> 00:00:50.920 one yet? Deep sleep versus rem versus ram versus light sleep? 20 00:00:51.320 --> 00:00:54.200 Which is the ug which is the glittery dress loafer. 21 00:00:54.520 --> 00:00:57.880 Do you regularly disco with the night Hag. How loocid 22 00:00:58.000 --> 00:01:00.520 is your property brothers experience to see D three po 23 00:01:00.560 --> 00:01:02.840 give you PTSD. If you have no idea what I'm 24 00:01:02.840 --> 00:01:05.640 talking about, I've exposed you as having skipped part one, 25 00:01:05.840 --> 00:01:07.239 So go listen to part one. 26 00:01:07.560 --> 00:01:09.079 Part two will be here for you. 27 00:01:09.280 --> 00:01:12.680 When you're done, it will make way more sense. Come on, Okay, 28 00:01:12.760 --> 00:01:15.079 so part twurs. It's just us now we get it. 29 00:01:15.280 --> 00:01:18.359 We have the basics on how sleep works, what happens 30 00:01:18.359 --> 00:01:20.480 when we don't have enough of it, and what our 31 00:01:20.519 --> 00:01:23.079 brain waves do, and why insomnia is a product of 32 00:01:23.120 --> 00:01:27.840 fear and anxiety. But this episode answers Patreon questions to 33 00:01:27.879 --> 00:01:31.159 help you get better sleep and includes yes, this secret 34 00:01:31.280 --> 00:01:35.359 insomnia buster from your pod, dad's mom, your pod nana 35 00:01:35.640 --> 00:01:38.480 fancy Nancy board. So I'm earnestly so excited to share 36 00:01:38.480 --> 00:01:39.719 it because I swear it works so. 37 00:01:39.680 --> 00:01:40.079 Well for me. 38 00:01:40.280 --> 00:01:42.280 Okay, but before we get to the episode, a few 39 00:01:42.280 --> 00:01:44.480 things we always do and you know it really quick, 40 00:01:44.879 --> 00:01:47.920 Los Angelinos if you happen to me in Alano. Member third, 41 00:01:48.079 --> 00:01:51.680 there is a comedy benefit for multiple maloma research if 42 00:01:51.680 --> 00:01:54.319 you listen to the hematology episode with doctor Brian Durry, 43 00:01:54.359 --> 00:01:57.200 which was all about blood and multiple maloma, which is 44 00:01:57.200 --> 00:01:59.319 a cancer that my dad has. This is a great 45 00:01:59.319 --> 00:02:01.439 way to support. It's a comedy benefit, so it's a 46 00:02:01.439 --> 00:02:04.959 whole comedy show. It's hosted by Kevin Neilan and Natasha 47 00:02:05.000 --> 00:02:10.080 la Jarro, Cristella Alonzo, Jim Jeffries, Gabriel Iglesis, Sashar Zamata, 48 00:02:10.280 --> 00:02:13.280 Shanta Wan's are all performing and I'll be there just 49 00:02:13.319 --> 00:02:15.840 hosting the Red Carpet live stream. But to get started 50 00:02:15.840 --> 00:02:18.960 at fifty bucks and they are available at comedy dot 51 00:02:19.439 --> 00:02:23.319 Mieloma dot org. You can also go to my instagram 52 00:02:23.360 --> 00:02:26.639 and I have a link to their instagram there. Okay, 53 00:02:26.840 --> 00:02:29.439 so thank you to everyone who supports on patreon dot 54 00:02:29.439 --> 00:02:32.199 com slash ologies. Even as little as twenty five cents 55 00:02:32.199 --> 00:02:34.479 an episode gets you into that club. You get to 56 00:02:34.520 --> 00:02:37.960 hear what episodes I'm working on. You can submit questions. 57 00:02:38.039 --> 00:02:40.280 I may read your name on the show. Now, this 58 00:02:40.520 --> 00:02:43.039 is my favorite job. You all pay my salary and 59 00:02:43.080 --> 00:02:45.319 you make this free to everyone, So thank you for that. 60 00:02:45.719 --> 00:02:48.120 Thanks to everyone who gets pins and shirts and hats 61 00:02:48.159 --> 00:02:52.080 and totes at ologiesmerg dot com. And you can support 62 00:02:52.439 --> 00:02:56.360 for no coin just by tweeting and gramming. Tell your mechanic. 63 00:02:56.639 --> 00:03:00.159 Spread the word also by star rating on iTunes or 64 00:03:00.159 --> 00:03:03.599 other platforms, or leaving reviews which I read and cherish, 65 00:03:03.960 --> 00:03:06.120 like notes from the feedback fairy. And to prove it, 66 00:03:06.439 --> 00:03:10.080 here's a fresh one I just plucked. Great Dad Jokes 67 00:03:10.199 --> 00:03:13.280 wrote in If Bill Ny, the Science Guy and Dirty 68 00:03:13.360 --> 00:03:16.520 Jobs had a love child, it would be this podcast. 69 00:03:16.960 --> 00:03:19.479 It takes a deep dive into a variety of specialties, 70 00:03:19.520 --> 00:03:21.560 but explains things in a way that makes you super 71 00:03:21.560 --> 00:03:24.120 excited about things you never thought you would get excited about, 72 00:03:24.400 --> 00:03:28.919 like bugs, anatomy, and primate butts. Great dad Jokes, you 73 00:03:29.000 --> 00:03:29.400 get it. 74 00:03:29.599 --> 00:03:29.960 Thank you. 75 00:03:30.240 --> 00:03:34.240 Okay, So Somenology Part two, let's get your questions with 76 00:03:34.520 --> 00:03:40.560 Virginia based neurologist Sleep Whisperer, author of the Sleep Solution, 77 00:03:40.800 --> 00:03:42.840 Why your Sleep is Broken and how to Fix It, 78 00:03:43.199 --> 00:04:06.120 and of course somenologist doctor W Chris Winter. Can we 79 00:04:06.159 --> 00:04:08.639 do a rapid fire around? Oh yeah, I'm absolutely okay. 80 00:04:08.639 --> 00:04:11.280 So I asked for questions on Patreon. As I do, 81 00:04:11.520 --> 00:04:15.039 I say, patrons, hit me with your questions, and typically 82 00:04:15.120 --> 00:04:17.720 I get fifty to eighty questions. 83 00:04:17.800 --> 00:04:22.120 Maybe. Wow, I got two hundred and fifty five questions. 84 00:04:22.279 --> 00:04:23.959 Wow, all right. 85 00:04:24.160 --> 00:04:26.600 Twenty five pages worth of questions. Clearly we're not going 86 00:04:26.680 --> 00:04:28.160 to hit them all here we go. 87 00:04:28.199 --> 00:04:29.439 So I'm just going to run through. 88 00:04:29.480 --> 00:04:31.439 Megan Yonce wants to know why do some people have 89 00:04:31.480 --> 00:04:33.000 different circadian rhythms? 90 00:04:33.879 --> 00:04:37.560 So, Meghan, that is a genetic trait you probably inherited 91 00:04:37.560 --> 00:04:39.800 from your mother and father as either being a night 92 00:04:39.920 --> 00:04:42.680 owl or what we call delayed sleep phase or a 93 00:04:42.759 --> 00:04:46.000 morning person a morning larco. So probably the simple question 94 00:04:46.120 --> 00:04:50.480 is you acquired it from a parent. Now it is modifiable, 95 00:04:50.480 --> 00:04:52.920 so there may be aspects in your life that allowed 96 00:04:52.959 --> 00:04:55.040 you to change it. But to me, I think it's 97 00:04:55.040 --> 00:04:57.560 a trait like eye color that we can work to overcome. 98 00:04:57.959 --> 00:05:00.279 But it's kind of always there and I'm a leave it. 99 00:05:00.279 --> 00:05:03.000 Just sell it as an aside that our sleep need. 100 00:05:03.120 --> 00:05:04.279 How much sleep do we need? 101 00:05:04.439 --> 00:05:06.839 And our timing is Megan's describing when do we like 102 00:05:06.879 --> 00:05:10.040 at night or late or early tends to push us 103 00:05:10.040 --> 00:05:11.120 into certain careers. 104 00:05:11.279 --> 00:05:12.040 Teacher likes to. 105 00:05:12.000 --> 00:05:13.600 Wake up early in the morning, maybe needs a little 106 00:05:13.600 --> 00:05:16.360 bit more sleep, more consistency in their life. So and 107 00:05:16.560 --> 00:05:19.560 night ouls tend to travel better, deal with jet lag better, 108 00:05:19.720 --> 00:05:22.519 and by some studies, are smarter and interesting. 109 00:05:22.600 --> 00:05:25.079 Really, I didn't know that this kind of the follow 110 00:05:25.160 --> 00:05:25.800 up question to that. 111 00:05:26.639 --> 00:05:29.680 Paul Hawk and a few other people asked, I was 112 00:05:29.720 --> 00:05:31.639 a lifelong night owl and I just woke up one 113 00:05:31.639 --> 00:05:32.600 morning a morning person. 114 00:05:32.639 --> 00:05:33.519 How does that happen? 115 00:05:34.399 --> 00:05:36.319 Well, Paul, that's interesting. I don't know. For me. 116 00:05:37.040 --> 00:05:39.279 A lot of times things that I've involved in my 117 00:05:39.399 --> 00:05:41.720 life can push me one way or the other. One 118 00:05:41.879 --> 00:05:44.279 is like exercise first thing in the morning. I was 119 00:05:44.560 --> 00:05:46.399 training for like a trathlon a long time ago and 120 00:05:46.439 --> 00:05:47.680 meeting a group of people. 121 00:05:47.439 --> 00:05:50.639 To do it really early, and I hated it. I 122 00:05:50.720 --> 00:05:51.240 dreaded it. 123 00:05:51.480 --> 00:05:54.000 But after a few weeks I was waking up like 124 00:05:54.079 --> 00:05:56.639 at four point fifty five in the morning, an hour 125 00:05:56.839 --> 00:05:59.000 or five minutes before my longclock went off, and felt 126 00:05:59.079 --> 00:06:01.639 really good and was long asleep at ten o'clock at night. 127 00:06:01.720 --> 00:06:04.360 So it can be certain things in your life, or 128 00:06:04.800 --> 00:06:07.720 as our bodies mature, we tend to become less night 129 00:06:07.800 --> 00:06:10.480 oriented in general and more morning orient. So, you know, 130 00:06:10.519 --> 00:06:13.120 the high typical school student stays up at three o'clock 131 00:06:13.160 --> 00:06:15.560 in the morning watching YouTube videos, wants to sleep until 132 00:06:15.560 --> 00:06:17.680 two o'clock in the afternoon's really upset with mom when 133 00:06:17.920 --> 00:06:20.160 she comes in and opens up the blinds before lunchtime. 134 00:06:20.800 --> 00:06:22.639 And then you look at Grandma and Grandpa living down 135 00:06:22.639 --> 00:06:25.399 in Sarasota. They get the nutribullet out at three o'clock 136 00:06:25.399 --> 00:06:28.439 in the morning making kale smoothies, and you're like, Grandma, well, 137 00:06:28.519 --> 00:06:30.399 my god, what are you doing. It's three o'clock in 138 00:06:30.399 --> 00:06:31.920 the morning. I know this is when I wake up, 139 00:06:31.959 --> 00:06:34.560 isn't it great? So we have a tendency to move 140 00:06:34.720 --> 00:06:36.959 towards that as we get older. So maybe Paul has 141 00:06:37.040 --> 00:06:38.160 just moved there very quickly. 142 00:06:38.240 --> 00:06:41.639 So side note, like Paul, I too have recently come 143 00:06:41.680 --> 00:06:44.800 to enjoy waking up early when I do it, and 144 00:06:44.879 --> 00:06:47.040 I thought this meant like I have finally gotten my 145 00:06:47.079 --> 00:06:49.680 shit together. It's happened. But Paul, it looks like it 146 00:06:49.800 --> 00:06:52.720 just means we're old and marching ever closer to death. 147 00:06:53.040 --> 00:06:55.240 So we win some we lose somebody. I don't know 148 00:06:55.279 --> 00:06:55.720 what to tell you. 149 00:06:56.120 --> 00:06:56.279 Now. 150 00:06:56.319 --> 00:06:59.639 The steely blue gloaming and the morning mist belongs to 151 00:06:59.720 --> 00:07:03.120 the old. So come join our wise wrinkle party Let's 152 00:07:03.120 --> 00:07:06.000 Little spoons at seven am over our third cup of 153 00:07:06.040 --> 00:07:09.000 percolated foltures. Tyler Ke wants to know is it possible 154 00:07:09.000 --> 00:07:11.920 to tell the exact point someone starts being asleep or 155 00:07:11.959 --> 00:07:15.600 is it just a gradual blurring of lines into unconsciousness. 156 00:07:15.839 --> 00:07:18.319 So you can see it on a sleep study, and 157 00:07:18.480 --> 00:07:20.879 there is a sense of gradual. So when you look 158 00:07:20.920 --> 00:07:23.959 at the brain activity, what you start to see is 159 00:07:24.160 --> 00:07:27.879 a slowing of the brain activity. The eye movements that 160 00:07:27.959 --> 00:07:32.120 characterize wakefulness becomes slow and rolling. So the answer is 161 00:07:32.240 --> 00:07:36.439 generally over about a thirty second period. That's how we 162 00:07:36.519 --> 00:07:39.360 score sleep. We look at thirty seconds of sleep at 163 00:07:39.360 --> 00:07:42.360 a time, and when you start to see a predominance 164 00:07:42.439 --> 00:07:46.319 of that intermixing of sleep with the with the light wakefulness, 165 00:07:47.040 --> 00:07:51.000 that's when we say sleep happens. So it's a it's 166 00:07:51.040 --> 00:07:54.079 a gradient, but it's a very short gradient for most people. 167 00:07:54.160 --> 00:07:55.680 Yeah, thirty seconds is pretty short. 168 00:07:55.839 --> 00:07:58.079 Yeah, and you could you could see it very clearly. 169 00:07:58.160 --> 00:08:00.519 It's not hard to find skype. 170 00:08:00.519 --> 00:08:02.319 A scientist wants to know why do some people make 171 00:08:02.360 --> 00:08:04.600 weird noises as they're falling asleep and what can we 172 00:08:04.680 --> 00:08:07.959 do to stop them from doing it or what can 173 00:08:08.000 --> 00:08:09.160 they do to stop doing it. 174 00:08:09.560 --> 00:08:10.319 That's a tough one. 175 00:08:10.360 --> 00:08:12.800 So one of my favorite weird noises at night is 176 00:08:12.959 --> 00:08:18.959 a phenomenon called catithrinium, which is a prolonged expiratory moan. 177 00:08:30.279 --> 00:08:30.720 Ps. 178 00:08:30.800 --> 00:08:35.480 Thanks Jay Leidiker for creeping on your vulnerable sleeping boyfriend 179 00:08:35.519 --> 00:08:38.799 and putting it on YouTube. So thirty six thousand strangers 180 00:08:38.840 --> 00:08:43.080 and counting could enjoy what sounds like a constipated puppy 181 00:08:43.240 --> 00:08:47.720 or a very frustrated porcupine struggling to understand tax paperwork. 182 00:08:48.080 --> 00:08:50.519 So for a lot of people when they go to bed, 183 00:08:50.600 --> 00:08:52.799 this is super super fun that you know, when you 184 00:08:52.799 --> 00:08:55.720 find out the person you've committed your life to does this, 185 00:08:56.000 --> 00:08:58.320 they will actually kind of take a b breath in 186 00:08:58.480 --> 00:08:59.440 and all the things that I go. 187 00:09:02.159 --> 00:09:03.840 Kind of like a foghorn all night long. 188 00:09:04.039 --> 00:09:08.080 So these can be There's also somemiloquy, which is sleep talking, 189 00:09:09.039 --> 00:09:11.360 which can be sort of gibberish or it can actually be, 190 00:09:11.399 --> 00:09:13.399 you know, fully formed sentences that people have no idea 191 00:09:13.440 --> 00:09:18.200 what they're talking about. These things can be treated. Often 192 00:09:18.240 --> 00:09:20.519 there's underlying sleep problems that are causing them. So if 193 00:09:20.519 --> 00:09:22.399 you can figure out the underlying sleep problem, like with 194 00:09:22.440 --> 00:09:24.960 the sleep study, you can sometimes get rid of the 195 00:09:25.320 --> 00:09:27.720 underlying You can get rid of the sound that the 196 00:09:28.039 --> 00:09:30.360 patient's making, but they can be kind of difficult to 197 00:09:30.360 --> 00:09:33.159 get rid of. Sometimes, what can the underlying problems be 198 00:09:33.720 --> 00:09:37.000 so for instance, like sleep sleep talking. A lot of 199 00:09:37.000 --> 00:09:40.240 times what happens is and individuals sleeping along, they'll have 200 00:09:40.279 --> 00:09:43.200 a little breathing disturbance and as they kind of they 201 00:09:43.279 --> 00:09:46.279 kind of wake up, they're conscious enough to have a conversation. 202 00:09:46.720 --> 00:09:48.200 One time, my wife woke up in the middle of 203 00:09:48.200 --> 00:09:50.399 the night and said, we've been watching the X Files, 204 00:09:50.519 --> 00:09:52.919 this show a long time ago. Much as you try 205 00:09:52.960 --> 00:09:58.320 to bury it, the truth is out there. She woke 206 00:09:58.399 --> 00:10:00.840 up and said, hey, you just go out there and 207 00:10:00.840 --> 00:10:02.759 go those dead bodies off the law and real quick. 208 00:10:03.039 --> 00:10:05.679 And I was like, what are you talking about? And 209 00:10:05.679 --> 00:10:07.200 then she would get real upset with you if you 210 00:10:07.279 --> 00:10:09.679 tried to rationalize what she was talking about. So I 211 00:10:09.799 --> 00:10:11.720 figured out very quickly the best thing would be like, oh, yeah, 212 00:10:11.840 --> 00:10:13.159 I'll be alright, bye, I will take care of that. 213 00:10:13.399 --> 00:10:15.480 She'd fall asleep and not remember anything about it the 214 00:10:15.519 --> 00:10:17.840 next day. So, you know, but a lot of times 215 00:10:17.879 --> 00:10:20.600 you would hear like a little breathing hiccup that would 216 00:10:20.639 --> 00:10:22.000 kind of wake her up. It could be a little 217 00:10:23.039 --> 00:10:26.679 acid reflux, it could be a little a random leg movement, 218 00:10:28.000 --> 00:10:30.039 you know, coughing fit. And there's lots of things that 219 00:10:30.080 --> 00:10:32.200 can do it that would wake people up to do it, 220 00:10:32.200 --> 00:10:35.120 even seizures. There's a great video one time of a 221 00:10:35.120 --> 00:10:37.559 young woman who was very you know, sort of proper 222 00:10:37.639 --> 00:10:40.919 and you know, raised right as my parents would call it, 223 00:10:41.080 --> 00:10:43.039 who would wake up in the night and just say 224 00:10:43.240 --> 00:10:47.679 awful things, curse, make these very vile sexual references. 225 00:10:48.120 --> 00:10:48.440 Ps. 226 00:10:48.480 --> 00:10:50.320 I tried to find a clip of this video, but 227 00:10:50.440 --> 00:10:54.840 googling quote woman obscenities in sleep only turned up a 228 00:10:54.919 --> 00:10:58.559 ton of gross tutorials about how to sleep with women. 229 00:10:58.679 --> 00:11:04.039 And scrolling through this deluge of pickup artist DIY videos 230 00:11:04.120 --> 00:11:05.440 made me too sad to keep looking. 231 00:11:05.600 --> 00:11:08.480 So sorry, I had no recollection doing it the next day, 232 00:11:08.480 --> 00:11:10.600 and it turns out she was having seizures just at 233 00:11:10.679 --> 00:11:13.000 night and that was the manifestation of the seizure. 234 00:11:13.159 --> 00:11:13.919 Oh my god. 235 00:11:14.000 --> 00:11:15.600 Yeah, I just thought she was a rude girl. 236 00:11:15.759 --> 00:11:16.960 Rude girl, that's right. 237 00:11:17.799 --> 00:11:19.799 Yeah, she got that treated. But I also hope, like, 238 00:11:19.879 --> 00:11:21.879 let her be herself, you know what she's like. 239 00:11:21.879 --> 00:11:22.679 You know what I'll learn from that. 240 00:11:22.840 --> 00:11:24.639 To freak fagfly sister, that's right. 241 00:11:25.360 --> 00:11:28.120 Bob Carlton asked, and we kind of touched on this 242 00:11:28.120 --> 00:11:29.679 a little bit earlier. I've heard that it used to 243 00:11:29.679 --> 00:11:31.159 be common for folks to wake in the middle of 244 00:11:31.159 --> 00:11:32.639 the night, do some reading, and then go back to 245 00:11:32.639 --> 00:11:36.039 sleep for the rest of the night, basically bisecting nightly sleep. 246 00:11:36.320 --> 00:11:38.320 Is this something that really happened and we should bring 247 00:11:38.320 --> 00:11:38.600 it back? 248 00:11:39.879 --> 00:11:42.960 It did happen, and if it's a bit of a 249 00:11:43.080 --> 00:11:46.039 denser read, but it is absolutely fascinating. 250 00:11:46.039 --> 00:11:48.080 A guy named Roger Eric wrote this book. 251 00:11:48.480 --> 00:11:51.960 It's like a Day's End or at Night's End or 252 00:11:52.000 --> 00:11:54.600 something like that. It's a journey into the history of 253 00:11:54.600 --> 00:11:56.519 sleep or something like that. I've always butchered the title. 254 00:11:56.519 --> 00:11:58.320 I really apologized because it's such a good book. 255 00:11:58.320 --> 00:11:59.080 I shouldn't do that. 256 00:11:59.480 --> 00:12:03.879 Okay, the real title is at Day's Close Night in 257 00:12:04.039 --> 00:12:08.559 Times Past by a Roger Eckerch. I'm going to admit it. 258 00:12:08.639 --> 00:12:10.720 That does not roll off the tongue. So I get 259 00:12:10.720 --> 00:12:13.159 why Doctor Winter could not figure that out. But it's 260 00:12:13.200 --> 00:12:18.039 all about what happened during nighttime in pre industrialized eras, 261 00:12:18.320 --> 00:12:22.960 from like masquerade balls to crime, to inns and taverns 262 00:12:22.960 --> 00:12:27.159 and brothels, yarns, spinning circles. And I feel like now 263 00:12:27.600 --> 00:12:32.320 I need an episode on nocturnology maybe to shine some 264 00:12:32.480 --> 00:12:35.720 light on the topic. Okay, Doctor Winter explains. 265 00:12:35.440 --> 00:12:38.840 But he writes about sort of sleep throughout antiquity, and 266 00:12:38.879 --> 00:12:41.200 there was sort of this first sleep and second sleep. 267 00:12:41.200 --> 00:12:42.600 We would go to bed when the sun went down, 268 00:12:42.639 --> 00:12:44.919 we would sleep, we'd wake up. We'd walk around at 269 00:12:45.000 --> 00:12:47.200 night and greet neighbors and fall in holes that we 270 00:12:47.200 --> 00:12:51.080 didn't see in these passages that he's found during I 271 00:12:51.120 --> 00:12:53.559 think it took him years to write this book. And 272 00:12:53.679 --> 00:12:55.480 you read a page and you almost have to close 273 00:12:55.480 --> 00:12:57.000 the book and just think about, oh my god, it's 274 00:12:57.000 --> 00:12:59.559 so cool that people used to do that. So should 275 00:12:59.559 --> 00:13:02.240 we bring back I don't know that we should voluntarily 276 00:13:02.240 --> 00:13:05.200 bring it back, but I do think it does provide 277 00:13:05.279 --> 00:13:08.279 a little bit of this idea of hey, look, if 278 00:13:08.279 --> 00:13:10.159 you want to have a siesta during the day and 279 00:13:10.200 --> 00:13:13.120 break your wakefulness period up in a little spot of sleep, 280 00:13:13.679 --> 00:13:17.039 I think that's okay. And some would argue natural. I 281 00:13:17.039 --> 00:13:20.000 think it's okay. If your night period is broken up 282 00:13:20.000 --> 00:13:22.679 by a little period of wakefulness, that's not a big deal. 283 00:13:23.279 --> 00:13:25.519 You know what is insomnia. It's not a person who 284 00:13:25.519 --> 00:13:27.440 can't sleep. It's a person who can't sleep when they 285 00:13:27.519 --> 00:13:30.159 want to. That's part A. Part B is you have 286 00:13:30.200 --> 00:13:33.360 to have an emotional response to it. So if waking 287 00:13:33.440 --> 00:13:35.080 up in the night is kind of a fun thing 288 00:13:35.159 --> 00:13:37.519 for you and you don't you don't mind it, then 289 00:13:37.559 --> 00:13:40.240 I think it's perfectly, perfectly fine and a great way 290 00:13:40.279 --> 00:13:42.440 to sort of view an awakening during the night. 291 00:13:42.480 --> 00:13:44.879 It's not the end of the world. Just your wait, 292 00:13:45.039 --> 00:13:45.720 go with it. 293 00:13:45.720 --> 00:13:47.320 And it doesn't do the kind of damage that like 294 00:13:47.320 --> 00:13:49.519 a C three PO alarm clock on your butt would do. 295 00:13:51.240 --> 00:13:55.759 Very different terrifying screaming We'll doomed, you know, going off 296 00:13:55.799 --> 00:13:56.320 over and over. 297 00:13:56.399 --> 00:13:58.480 It made the craziest sounds. I'm like, God, I can't leave. 298 00:13:58.480 --> 00:14:00.919 We do that to people. C three P I always 299 00:14:00.919 --> 00:14:01.480 thought was funny. 300 00:14:01.480 --> 00:14:02.879 I was like, if we had had R two D 301 00:14:02.960 --> 00:14:06.879 two probably been better, But this random robot and screaming 302 00:14:06.919 --> 00:14:09.519 at you at three in the morning was was often 303 00:14:10.159 --> 00:14:12.840 just what people needed to wake themselves from a deep 304 00:14:12.840 --> 00:14:13.799 sleep immediately. 305 00:14:14.200 --> 00:14:17.240 Again, if you missed part one, the midnight terror of 306 00:14:17.320 --> 00:14:23.759 a mechanical C three PO does await you, But you 307 00:14:23.840 --> 00:14:25.480 got a lot of people who ended up not liking 308 00:14:25.519 --> 00:14:26.200 Star Wars after that. 309 00:14:26.240 --> 00:14:28.559 To be honest, it's right this kind of visceral response 310 00:14:28.639 --> 00:14:29.399 to the nude movies. 311 00:14:29.519 --> 00:14:32.240 LEVI like the jeans and Ron Smith both asked about 312 00:14:32.440 --> 00:14:34.919 shift work that it's awful for your health and what 313 00:14:34.960 --> 00:14:37.240 can you do to negate the negative effects of that? 314 00:14:39.399 --> 00:14:42.919 Levi and the other individual are absolutely right, ron or right. 315 00:14:44.120 --> 00:14:48.480 The thing that terrifies me the most about sleep and 316 00:14:48.879 --> 00:14:51.240 sleep science is not insomnia. It's not the person who 317 00:14:51.240 --> 00:14:54.399 went eighteen months without sleeping. It's the person who is 318 00:14:54.399 --> 00:14:58.200 the shift worker who thinks that they're doing okay with 319 00:14:58.320 --> 00:15:00.399 the fact that they work a day job and also 320 00:15:00.440 --> 00:15:02.879 have a night job to make ends meet. And these 321 00:15:02.879 --> 00:15:04.879 are the conversation we have our clinic. I really think 322 00:15:04.879 --> 00:15:06.600 you shouldn't be doing this. Great, you're gonna pick a 323 00:15:06.600 --> 00:15:07.440 mortgage doctor. 324 00:15:07.200 --> 00:15:09.120 Winner and no, I can't do that, Okay, then shut up. 325 00:15:09.320 --> 00:15:13.399 So we do often get into a position of they 326 00:15:13.440 --> 00:15:15.320 almost feel like they don't have a choice. And the 327 00:15:15.320 --> 00:15:18.200 World Health Organization classifies shift work is a class two 328 00:15:18.200 --> 00:15:21.840 a carcynogen. Now, I think it's incredibly devastating to our health. 329 00:15:22.240 --> 00:15:26.279 So real quick, what is shift work exactly? I wanted 330 00:15:26.279 --> 00:15:30.159 a clear definition, so I asked the internet. Now, according 331 00:15:30.200 --> 00:15:33.120 to the National Sleep Foundation, shift work is work that 332 00:15:33.159 --> 00:15:36.799 takes place on a schedule outside the traditional nine to 333 00:15:36.879 --> 00:15:40.320 five every day, so it can involve evening or night shifts, 334 00:15:40.360 --> 00:15:44.200 maybe early morning shifts, rotating shifts, And yes, the World 335 00:15:44.200 --> 00:15:48.480 Health Organization does classify shift work as a car synogen. 336 00:15:48.799 --> 00:15:51.639 So if you heard the Surgical Oncology episode about breast 337 00:15:51.679 --> 00:15:55.399 cancer and it's concern, the stats say that women whose 338 00:15:55.440 --> 00:15:59.279 work involves night shifts have a forty eight percent increased 339 00:15:59.559 --> 00:16:03.879 risk of developing breast cancer. Prostate cancer risk is also elevated, 340 00:16:03.919 --> 00:16:07.639 along with a host of other cancers medical ailments. Now, 341 00:16:07.679 --> 00:16:11.519 according to my good friend Wikipedia, this may be due 342 00:16:11.679 --> 00:16:16.399 to alterations in circadian rhythm. So melatonin is a known 343 00:16:16.559 --> 00:16:20.480 tumor suppressor and it's generally produced at night, so late 344 00:16:20.559 --> 00:16:23.840 shifts may disrupt the production of it. And one study 345 00:16:23.879 --> 00:16:28.720 I read reported that the underlying pathophysiological mechanism, which just 346 00:16:28.799 --> 00:16:32.080 means why does this happen though, is that exposure to 347 00:16:32.159 --> 00:16:35.639 light and darkness at weird times leads to disruption of 348 00:16:35.799 --> 00:16:40.519 normal sleep wake rhythms. It's called chronodisruption. It means I'm 349 00:16:40.559 --> 00:16:43.440 sleeping at the wrong times. My brain is confused. So 350 00:16:43.480 --> 00:16:46.639 it's like, who's afraid of the dark, Who's afraid of falling? 351 00:16:46.639 --> 00:16:49.200 A sleep of the lights on? That seems more dangerous now, 352 00:16:49.600 --> 00:16:53.519 But what can shift work, like doctor Winter himself experienced 353 00:16:53.559 --> 00:16:56.879 during his medical residency due to a human When. 354 00:16:56.759 --> 00:16:58.919 You look at individuals who are engaged in shift work, 355 00:16:58.960 --> 00:17:01.600 we know that they have much more difficulty with their weight, 356 00:17:01.759 --> 00:17:05.039 much more difficulty with the blood pressure, more heart attacks, 357 00:17:05.079 --> 00:17:10.039 more strokes, more mistwork, more GI issues, more psychological issues. 358 00:17:10.039 --> 00:17:12.960 I mean, it's just a very difficult thing to sustain. 359 00:17:13.359 --> 00:17:15.160 I remember when I was in residency, when we were 360 00:17:15.160 --> 00:17:17.759 talking about that, you know, a while back, that I 361 00:17:17.880 --> 00:17:21.319 felt that I was clearly at my most unhealthy point 362 00:17:21.319 --> 00:17:23.599 in my life and if this were my job, this 363 00:17:23.680 --> 00:17:25.880 is what I'll do for the next thirty years. I 364 00:17:25.880 --> 00:17:28.519 don't know that I felt like I would have lost 365 00:17:28.559 --> 00:17:31.319 ten years of my life. And I look back at 366 00:17:31.400 --> 00:17:34.519 even my kids when we look back at pictures of myself. 367 00:17:34.200 --> 00:17:35.680 During that time. Thank god, we didn't have a lot 368 00:17:35.680 --> 00:17:37.599 of digital cameras around at that time. 369 00:17:37.759 --> 00:17:40.079 But the pictures that we do have my kids are like, 370 00:17:40.119 --> 00:17:45.519 oh god, Dad looks terrible, pasty white, just looks really unhealthy. 371 00:17:45.599 --> 00:17:48.079 And I think it's because I was so If you're 372 00:17:48.119 --> 00:17:50.839 a shift worker, talked to a sleep specialist. There are 373 00:17:50.839 --> 00:17:54.319 medications that can help alleviate that, And I would say 374 00:17:54.359 --> 00:17:56.440 the other thing too is to talk to your employer 375 00:17:56.599 --> 00:18:00.599 about ways you can make the shift work more humane. 376 00:18:00.680 --> 00:18:02.720 I mean, hopefully you're working for somebody says, look, I 377 00:18:02.720 --> 00:18:05.039 don't care how you do it, we just need to 378 00:18:05.039 --> 00:18:08.839 cover these shifts. There's ways you can construct your work environment. 379 00:18:08.880 --> 00:18:11.279 There's ways you can construct you can construct the way 380 00:18:11.319 --> 00:18:13.759 that shifts move from day to day that are a 381 00:18:13.839 --> 00:18:15.720 lot easier on a body than others, And a lot 382 00:18:15.759 --> 00:18:16.960 of times it's a matter of doing a little bit 383 00:18:16.960 --> 00:18:18.599 of research or talking to somebody about. 384 00:18:18.359 --> 00:18:20.200 How ways to make that better. 385 00:18:20.799 --> 00:18:23.079 The other thing, too, is you try to work towards 386 00:18:23.119 --> 00:18:25.319 not being a shift worker. I mean it sounds really 387 00:18:25.400 --> 00:18:29.160 flip by being very genuine and that even if you 388 00:18:29.359 --> 00:18:31.079 like it, and there's a lot of things to like 389 00:18:31.119 --> 00:18:33.759 about shift work, you know, working at night for some people, 390 00:18:34.119 --> 00:18:36.440 there's not a lot of administration around. You just show 391 00:18:36.519 --> 00:18:38.880 up and do your work. It's kind of quiet, and 392 00:18:38.920 --> 00:18:41.039 some people feel good at that time. But just understand, 393 00:18:41.079 --> 00:18:43.599 just because you're good at doing it and you like it, 394 00:18:43.640 --> 00:18:45.960 doesn't necessarily mean it's probably a really good thing for 395 00:18:46.000 --> 00:18:46.480 your body. 396 00:18:47.000 --> 00:18:50.000 Got It same for jobs that involve a lot of 397 00:18:50.079 --> 00:18:51.359 jet lag asking for a friend. 398 00:18:51.880 --> 00:18:52.119 Yeah. 399 00:18:52.160 --> 00:18:55.039 Absolutely, Again, there are things you can do to treat 400 00:18:55.119 --> 00:18:55.559 jet lag. 401 00:18:55.599 --> 00:18:57.480