WEBVTT 1 00:00:00.400 --> 00:00:03.759 Hi, Hi, It's twenty twenty two. Me up top, letting 2 00:00:03.799 --> 00:00:06.400 you know that this is an encore of a pair 3 00:00:06.480 --> 00:00:10.199 of episodes. Everyone needs and I really needed some time 4 00:00:10.279 --> 00:00:13.160 to be with my family after my dad's brain surgery. 5 00:00:13.240 --> 00:00:15.560 I'm back up north and I'm recording this at my 6 00:00:15.640 --> 00:00:19.480 sister's dining room table with Jarrett nearby. And there is 7 00:00:19.519 --> 00:00:22.239 a fresh update on how we are doing at the 8 00:00:22.359 --> 00:00:24.679 end of the episode for anyone who's been following along 9 00:00:24.960 --> 00:00:28.199 with our word family stuff. So thank you so much 10 00:00:28.239 --> 00:00:29.800 for all the love and sport. Thank you for just 11 00:00:29.879 --> 00:00:32.719 keeping us in your big brains in your hearts. Okay, Sleep, 12 00:00:33.280 --> 00:00:36.600 Oh hey, it's your little step brother who tries to 13 00:00:36.640 --> 00:00:39.799 trade you their calcified banana flavor now and later is 14 00:00:39.799 --> 00:00:41.880 for your Mini Reese's peanut butter cups. And you're like, 15 00:00:42.640 --> 00:00:45.359 little dude, step all the way off. That's not how 16 00:00:45.399 --> 00:00:49.280 life works. Ali, board back for another episode of Ologies. 17 00:00:49.520 --> 00:00:52.000 So this is coming out in October. So let's get 18 00:00:52.039 --> 00:00:55.920 deep into something that happens usually in the dead of night. 19 00:00:56.240 --> 00:00:58.759 If you're lucky, Sleep, you do it every day or 20 00:00:58.880 --> 00:01:03.159 night probably, and it should be an exercise in comfort 21 00:01:03.560 --> 00:01:09.719 and restoration and flirting with Death's hotter friendlier twin. But 22 00:01:10.040 --> 00:01:12.840 just looking at the word sleep probably made your bewels 23 00:01:12.959 --> 00:01:15.519 drop with dread because you know you're screwing it up 24 00:01:15.519 --> 00:01:17.640 a little bit. We kind of all are so in 25 00:01:17.680 --> 00:01:20.760 the next two episodes. That's right, Part two with your 26 00:01:20.799 --> 00:01:24.000 Questions comes out next week. We are gonna go head 27 00:01:24.000 --> 00:01:27.359 to head with the Sandman, but first let's get ready 28 00:01:27.359 --> 00:01:30.879 for bed. A little business. First things first, Happy happy 29 00:01:30.920 --> 00:01:34.920 birthday to my amazing mom Nancy Ward, who's so funny 30 00:01:35.000 --> 00:01:38.920 and so smart and inspiring and accepts me even though 31 00:01:38.920 --> 00:01:43.359 I swear like filth on this podcast. She also gave 32 00:01:43.400 --> 00:01:47.560 me the best care for insomnia. It has never failed me. 33 00:01:48.159 --> 00:01:50.760 We don't talk about it in part one of this 34 00:01:50.879 --> 00:01:52.920 Sleep episode, so you're gonna have to wait until part 35 00:01:52.920 --> 00:01:55.120 two next week. But it is an actual life saver. 36 00:01:55.599 --> 00:01:57.959 I can't wait to tell you Happy birthday. 37 00:01:57.959 --> 00:01:58.159 Mom. 38 00:01:58.439 --> 00:02:00.719 Me and my sisters and pop love you you a bunch. 39 00:02:01.319 --> 00:02:03.760 So thank you also to the patrons at patreon dot 40 00:02:03.799 --> 00:02:06.799 com for donating as little as one shiny American quarter 41 00:02:06.879 --> 00:02:09.599 an episode to help fund the show. And thank you 42 00:02:09.759 --> 00:02:14.199 to all who are sporting ologies weares from ologiesmerch dot com. 43 00:02:14.599 --> 00:02:17.039 And thanks to the people who post on Instagram and 44 00:02:17.080 --> 00:02:19.560 tweet about it. You can tell a friend, you can 45 00:02:19.560 --> 00:02:22.319 tell a foe I don't care. You can scream into 46 00:02:22.319 --> 00:02:25.560 the night about it and rate and subscribe and review. 47 00:02:25.879 --> 00:02:28.879 That all helps get the show in others' ears. And 48 00:02:29.439 --> 00:02:32.439 very often you make my day with your nice words 49 00:02:32.520 --> 00:02:36.000 in the reviews. So like a sucubus, I pluck one 50 00:02:36.080 --> 00:02:39.639 every week to read from the bunch, And this week 51 00:02:40.080 --> 00:02:43.319 Teapath says ten out of ten would look like a 52 00:02:43.360 --> 00:02:46.599 complete nutjob scream crying and laughter about sharks in my 53 00:02:46.680 --> 00:02:51.280 car again, So thank you, please continue Tepath to do that. 54 00:02:51.360 --> 00:02:53.599 And thanks to everyone who left reviews that I savored 55 00:02:53.960 --> 00:02:57.680 individually over a cup of herbal tea this week. I 56 00:02:57.919 --> 00:03:02.560 just appreciate them so much. Okay, somnology very much a thing. 57 00:03:02.759 --> 00:03:06.240 It's the study of how we sleep. And I looked 58 00:03:06.319 --> 00:03:08.960 up the etymology of it just after I wrote that 59 00:03:09.039 --> 00:03:12.759 intro and Holly smokes you guys. Somness is the Roman 60 00:03:12.800 --> 00:03:16.039 god of sleep and yes, the brother of death. I 61 00:03:16.080 --> 00:03:18.000 had no idea when I wrote that a few minutes ago, 62 00:03:18.000 --> 00:03:22.159 so there you go. Also, Somnos probably a remake of 63 00:03:22.199 --> 00:03:24.759 the Greek myth of Hypnos, who was the Greek god 64 00:03:24.800 --> 00:03:28.680 of sleep, also the half brother of Thanatos death. So 65 00:03:28.879 --> 00:03:32.759 Hypnos lived in a dark grotto in the underworld. What 66 00:03:32.879 --> 00:03:36.599 a bachelor, but was kind of a helper of humans. 67 00:03:36.759 --> 00:03:39.639 He was a good dude. His dad was Darkness and 68 00:03:39.680 --> 00:03:42.960 his mother was nix or night, and even Zeus was 69 00:03:43.000 --> 00:03:45.759 afraid of her. Zeus was like, damn, lady, you're kind 70 00:03:45.759 --> 00:03:48.919 of a bitch. But I respect that. And so somnology 71 00:03:49.080 --> 00:03:52.360 is the study of the god that comes in darkness 72 00:03:52.479 --> 00:03:56.120 to incapacitate and recharge us, and it seems to vex 73 00:03:56.240 --> 00:04:00.879 us more and more. So, Yes, we have cars and antibiotics, 74 00:04:00.919 --> 00:04:05.479 but when it comes to sleep, we're kind of boning ourselves. Fam. 75 00:04:05.680 --> 00:04:09.360 So in this two parter episode, I'm determined to help 76 00:04:09.479 --> 00:04:12.639 fix your sleep, And by your I mean are I 77 00:04:12.719 --> 00:04:17.120 appall my own friends physicians, I appall my own fitbit 78 00:04:17.319 --> 00:04:20.040 with my poor sleep habits, and as a result, I 79 00:04:20.120 --> 00:04:23.199 sometimes forget which month it is, and I have eaten 80 00:04:23.439 --> 00:04:26.199 more stickers on produce than you need to know about. 81 00:04:26.560 --> 00:04:29.879 So you're gonna learn the difference between deep sleep, light sleep, 82 00:04:30.000 --> 00:04:33.800 rem sleep. What aspects of sleep hygiene are important, The 83 00:04:33.920 --> 00:04:37.160 root of insomnia how much sleep you really need, if 84 00:04:37.160 --> 00:04:39.839 you should go somewhere to get wires taped to your 85 00:04:39.879 --> 00:04:42.959 head while a stranger watches you, and how to help 86 00:04:43.040 --> 00:04:47.120 the molecular janitors that live in your skull. This guest 87 00:04:47.120 --> 00:04:50.839 has been called the sleep Whisperer and works with professional 88 00:04:50.879 --> 00:04:55.040 athletes and normies alike to perform better and to remedy 89 00:04:55.079 --> 00:04:58.160 their sleep issues. He has literally written the book on sleep. 90 00:04:58.199 --> 00:05:01.399 It's called The Sleep Solution. Why Your Sleep Is Broken 91 00:05:01.480 --> 00:05:04.240 and How to Fix It. He's based in Virginia. He's 92 00:05:04.279 --> 00:05:08.120 the owner of the Charlottesville Neurology and Sleep Medicine Clinic. 93 00:05:08.399 --> 00:05:11.079 So we scheduled this interview months in advance for a 94 00:05:11.120 --> 00:05:13.040 time he was going to be in southern California to 95 00:05:13.040 --> 00:05:15.319 give a talk. We met up at a hotel and 96 00:05:15.360 --> 00:05:18.720 I barraged him with so many questions that he was 97 00:05:18.800 --> 00:05:23.240 held physically captive answering them for me for close to 98 00:05:23.279 --> 00:05:26.639 two hours, and I was like, yes, double episode, So 99 00:05:26.759 --> 00:05:29.759 get cozy, zip up your onesies, and get ready for 100 00:05:29.839 --> 00:05:34.720 part one with the gently southern voiced dulcimer wisdom of 101 00:05:34.839 --> 00:05:59.519 neurologist and somnologist doctor William Chris Winter. You are a neurologist. 102 00:05:59.759 --> 00:06:04.079 But you're also a somnologist, correct because you study sleep? 103 00:06:04.120 --> 00:06:04.560 Correct? 104 00:06:04.639 --> 00:06:08.160 Why sleep for you? Because I read your book, which 105 00:06:08.199 --> 00:06:10.879 is great. Your book is, by the way, so funny. 106 00:06:10.959 --> 00:06:12.839 I was like, oh my god, this is keeping me 107 00:06:12.959 --> 00:06:16.240 up because it's so funny. Why and you mentioned the 108 00:06:16.279 --> 00:06:18.279 book that you like sleep when you're a good sleeper. 109 00:06:18.360 --> 00:06:19.759 So what drew you to this field if you have 110 00:06:19.800 --> 00:06:20.600 no problems in it? 111 00:06:21.279 --> 00:06:23.759 So what drew me to the field is just because 112 00:06:23.800 --> 00:06:25.480 I have a problem with it, doesn't I don't love it? 113 00:06:25.639 --> 00:06:29.959 Number one? Okay, number two. I came into the field 114 00:06:29.959 --> 00:06:34.399 completely accidentally. I decided around third grade that I would 115 00:06:34.399 --> 00:06:37.160 become a doctor. And I'm pretty certain that there was 116 00:06:37.199 --> 00:06:41.000 a phenomenon going on. My parents were both the first 117 00:06:41.000 --> 00:06:42.959 people and their families I believe to go to college 118 00:06:43.000 --> 00:06:43.839 on both sides. 119 00:06:44.279 --> 00:06:46.680 So doctor Winter says that he didn't grow up in 120 00:06:46.720 --> 00:06:50.360 a family of academics, but that his appellation me Ma 121 00:06:50.720 --> 00:06:54.959 and Papa supported big dreams for little Whooper Snappers. 122 00:06:55.279 --> 00:06:58.360 We go out and visit Roommamo on Grandpa and the 123 00:06:58.399 --> 00:07:01.360 remote reaches of West virgin If you told them that 124 00:07:01.399 --> 00:07:03.519 you would be a doctor, they would give you, you know, 125 00:07:03.600 --> 00:07:06.399 a quarter and some candy. So I think very from 126 00:07:06.439 --> 00:07:09.439 a very young age, I realized if I tell Papol 127 00:07:09.560 --> 00:07:11.800 that I'm going to be a doctor, he gets really excited. 128 00:07:11.839 --> 00:07:14.800 He calls Mamma in I get some candy and some money, 129 00:07:14.839 --> 00:07:18.120 and this is awesome. So I think that that probably 130 00:07:18.160 --> 00:07:19.879 had a big role in shape. So I want to 131 00:07:19.959 --> 00:07:21.759 be a doctor. I didn't really want to be a 132 00:07:21.759 --> 00:07:25.000 sleep doctor or neurologist, but I started doing research in 133 00:07:25.079 --> 00:07:27.639 sleep just to get beer money and biology credit hours 134 00:07:27.680 --> 00:07:28.879 as an undergraduate. 135 00:07:29.279 --> 00:07:32.120 So quick question, how much does this pay? According to 136 00:07:32.160 --> 00:07:34.600 one USA Today article I read, about one hundred and 137 00:07:34.639 --> 00:07:37.759 fifty bucks a day is the going rate for research studies, 138 00:07:37.800 --> 00:07:41.720 but there are accounts of folks making over three grand 139 00:07:42.079 --> 00:07:45.199 for a nine day sleep study. But based on the 140 00:07:45.199 --> 00:07:48.480 fact that the article was titled quote how to get 141 00:07:48.519 --> 00:07:51.839 paid to sleep, I'm guessing that the job competition might 142 00:07:51.920 --> 00:07:56.079 be stiff, like grueling, farting, and unconscious but stiff. 143 00:07:56.600 --> 00:07:58.399 Yeah, guy said here, they'll pay you to do some 144 00:07:58.439 --> 00:08:00.680 research and you can get some cool thing for your 145 00:08:01.120 --> 00:08:03.800 med school resume. So it was just completely accidental. But 146 00:08:03.800 --> 00:08:07.879 the field is fun, the people within it are inviting. 147 00:08:08.000 --> 00:08:10.720 It was a new field so anything you sort of 148 00:08:10.800 --> 00:08:16.240 dreamt up had never really been looked at before. 149 00:08:16.439 --> 00:08:18.920 At what point did you get to start doing research 150 00:08:18.959 --> 00:08:20.680 on humans? And what was your end goal? Did you 151 00:08:20.839 --> 00:08:24.040 want people to sleep better and thus be happier? Like 152 00:08:24.079 --> 00:08:26.120 what did you want to do as a neurologist? 153 00:08:26.600 --> 00:08:29.680 Sure, so that was my undergraduate experience. From there, I 154 00:08:29.680 --> 00:08:32.279 went to medical school down at Emory and was introduced 155 00:08:32.279 --> 00:08:34.960 to Don Blywise and David Raye, who were sort of 156 00:08:35.000 --> 00:08:37.639 they run the sleep center down there. Now, when I 157 00:08:37.679 --> 00:08:39.440 was an undergraduate, I was working at a sleep that 158 00:08:39.559 --> 00:08:44.039 was mainly pulmonary, looked at breathing. These gentlemen were more 159 00:08:44.120 --> 00:08:47.720 neurology oriented. So that was my first taste of neurology. 160 00:08:47.759 --> 00:08:49.799 I really thought that, you know, the brain was really cool. 161 00:08:50.000 --> 00:08:51.879 So I would go to medical school during the day 162 00:08:51.960 --> 00:08:54.759 and then at night I would run these studies. One 163 00:08:54.799 --> 00:08:56.720 of them was and so this is when I first 164 00:08:56.759 --> 00:09:00.279 started interacting with real human subjects. One was the idea 165 00:09:00.399 --> 00:09:02.720 of if you pull all night, or and stay up 166 00:09:02.759 --> 00:09:05.159 all night, or if you have a night where your 167 00:09:05.200 --> 00:09:08.440 sleep is fragmented, like being on call or something of 168 00:09:08.440 --> 00:09:11.879 that nature. How was that? No, No, No, it's d no, Yeah, 169 00:09:11.919 --> 00:09:13.720 I'm sure it is. I've heard all about you. You've 170 00:09:13.720 --> 00:09:18.480 got a lot going on. Worried about you, Ali. So 171 00:09:18.480 --> 00:09:21.799 so the question was, how is that affecting our brain's 172 00:09:21.840 --> 00:09:23.720 blood flow in the morning. So we would bring my 173 00:09:24.159 --> 00:09:25.799 A lot of these were my friends. There were medical 174 00:09:25.799 --> 00:09:27.360 students who were looking for a little bit of money, 175 00:09:27.639 --> 00:09:28.799 and I would say, hey, you should come do the 176 00:09:28.840 --> 00:09:31.240 sleep study. So the sleep study consisted of three nights. 177 00:09:31.600 --> 00:09:33.720 The first night you would sleep normally. The second night 178 00:09:33.879 --> 00:09:37.320 you would not sleep at all. The third night we 179 00:09:37.360 --> 00:09:39.320 would fragment your sleep. And the way we did that 180 00:09:39.440 --> 00:09:43.120 was we had these little C three po alarms that 181 00:09:43.240 --> 00:09:52.279 made this unbelievably grating sound that right away. 182 00:09:52.519 --> 00:09:55.320 Oh my god, that is the worst. I'm so glad 183 00:09:55.360 --> 00:09:57.080 I looked this up and. 184 00:09:57.039 --> 00:10:00.840 We had them bolted underneath the subject's bed. And so 185 00:10:01.000 --> 00:10:04.639 my job was on the fragment On the sleep deprivation night, 186 00:10:04.679 --> 00:10:06.080 I just had to make sure they were doing whatever 187 00:10:06.080 --> 00:10:09.240 they wanted to do. They couldn't sleep on the fragmented night. 188 00:10:09.639 --> 00:10:11.679 I had to watch them and every time they would 189 00:10:11.720 --> 00:10:14.960 fall asleep, I would give them five you know, five minutes, 190 00:10:15.039 --> 00:10:24.919 and then we would start sounding the alarms so they 191 00:10:24.919 --> 00:10:27.559 would get little five minute chunks of sleep throughout the 192 00:10:27.720 --> 00:10:30.519 entire night. And the funny thing was, all my friends 193 00:10:30.559 --> 00:10:34.720 would make these big arrangements for the sleep deprivation night, 194 00:10:35.519 --> 00:10:37.519 but for the fragmented night. They're like, so I get 195 00:10:37.559 --> 00:10:39.000 to sleep, right, I'm like, yes, you do. But as 196 00:10:39.000 --> 00:10:40.559 soon as you fall asleep, you'll sleep for a little while. 197 00:10:40.559 --> 00:10:41.679 Then we're gonna wake you up, but you can go 198 00:10:41.759 --> 00:10:44.279 right back to sleep. After that. They would make arrangements 199 00:10:44.320 --> 00:10:47.799 for that. They were a mess after those studies. One 200 00:10:47.799 --> 00:10:50.759 guy actually woke up and walked out of the sleep 201 00:10:50.799 --> 00:10:52.559 center with all the wires hooked to him and it 202 00:10:52.600 --> 00:10:54.440 was trying to get into his car. He had no 203 00:10:54.519 --> 00:10:56.559 idea what he was doing. Another person actually got up 204 00:10:56.600 --> 00:11:00.519 and went to the bathroom hooked up with everything. It. 205 00:11:00.519 --> 00:11:03.360 It was just they were absolutely hysterical. And what we 206 00:11:03.440 --> 00:11:06.919 found was it was much more dangerous from a blood 207 00:11:06.960 --> 00:11:10.360 flow perspective to have fragmented sleep than it was to 208 00:11:10.399 --> 00:11:12.440 actually to stay up. In fact, when you stood, when 209 00:11:12.480 --> 00:11:15.080 you stayed up all night and never slept for the 210 00:11:15.120 --> 00:11:17.919 first few hours of the morning, your brain blood flow 211 00:11:18.039 --> 00:11:21.200 was really happening. It was really so I think that's 212 00:11:21.240 --> 00:11:23.080 that sort of the background and you pull an a lighter 213 00:11:23.120 --> 00:11:25.720 for a test. The next day, you feel kind of 214 00:11:25.720 --> 00:11:27.519 euphoric for a while, and then you. 215 00:11:27.559 --> 00:11:31.720 Crash so real quick, as if being a walking skeleton 216 00:11:32.159 --> 00:11:36.000 covered in raw hamburger isn't chilling enough. Just please take 217 00:11:36.039 --> 00:11:39.559 a moment to remember that the thought sponge nested in 218 00:11:39.639 --> 00:11:43.360 your skull is soaked in blood. So during some stages 219 00:11:43.399 --> 00:11:46.919 of sleep the blood volume goes down, but in rem 220 00:11:47.440 --> 00:11:52.000 it can be engorged with more blood than when you're awake. So, yes, 221 00:11:52.240 --> 00:11:56.519 you're snoozing and your brain has a dream boner unless 222 00:11:56.960 --> 00:11:58.960 some factor screws it up like a creep in a 223 00:11:59.039 --> 00:12:01.279 lab coat with a C three po alarm clock. 224 00:12:02.080 --> 00:12:04.519 But that fragmented night, and when you think about that 225 00:12:04.600 --> 00:12:06.440 in relation to people who are on call or a 226 00:12:06.480 --> 00:12:09.000 new mother with the baby that's crying out throughout the night, 227 00:12:09.360 --> 00:12:12.320 it's a real risk factor potentially for things like stroke. 228 00:12:13.399 --> 00:12:15.759 So just not a healthy situation to be in. Oof. 229 00:12:16.879 --> 00:12:17.639 Do you have kids? 230 00:12:17.879 --> 00:12:19.440 I have three? Yes? How did you. 231 00:12:19.519 --> 00:12:21.639 Did this affect you? Because it's not just new mothers? 232 00:12:21.679 --> 00:12:23.559 I imagine think you got to get like Papa's got 233 00:12:23.559 --> 00:12:24.360 to get up too, right. 234 00:12:24.240 --> 00:12:27.360 Papa does, and Papa was this papa. I was always 235 00:12:27.480 --> 00:12:32.679 I always felt so not helpful and somewhat inadequate during 236 00:12:32.679 --> 00:12:35.600 the whole situation that I would always get up. Even 237 00:12:35.639 --> 00:12:37.639 when our first child, my daughter, was born, when I 238 00:12:37.679 --> 00:12:40.159 was a third year medical student, I would get up 239 00:12:40.240 --> 00:12:42.840 and just sit with my wife while she nursed, because 240 00:12:42.840 --> 00:12:45.720 I felt like, Okay, well, you go take care of 241 00:12:45.759 --> 00:12:47.720 this creation I put inside of you, and I'll be 242 00:12:47.720 --> 00:12:50.720 getting some sleep over here. So I felt really guilty 243 00:12:50.759 --> 00:12:52.919 by that, even though I would often kind of, you know, 244 00:12:52.960 --> 00:12:55.000 nod off as we were talking. And the guilt really 245 00:12:55.039 --> 00:12:58.039 started from the birth of my daughter. At one point, 246 00:12:58.080 --> 00:13:02.039 I fell asleep during life and my wife said, did 247 00:13:02.120 --> 00:13:04.480 you just fall asleep? I said, And this is what 248 00:13:04.559 --> 00:13:06.360 I said. I was so sleep deprived from being a 249 00:13:06.399 --> 00:13:09.080 medical student. I said something like, I just didn't know 250 00:13:09.120 --> 00:13:11.559 it was going to take this long. Oh sorry, those 251 00:13:11.559 --> 00:13:13.519 are those words that leave your mouth and you're trying 252 00:13:13.519 --> 00:13:15.240 to grab them as they leave to shove back in 253 00:13:15.279 --> 00:13:17.759 your face. And so I think that part of the 254 00:13:17.759 --> 00:13:19.000 guilt stem from that comment. 255 00:13:19.159 --> 00:13:21.879 So oh, and I imagine also as a med student, 256 00:13:21.960 --> 00:13:24.080 I feel like there's no one who is more sleep 257 00:13:24.080 --> 00:13:26.799 deprived than a medical student, like you have these insane 258 00:13:26.919 --> 00:13:28.799 long shifts and hours and then it's like, Okay, you 259 00:13:28.840 --> 00:13:31.080 haven't slept in thirty six hours. Fix this person so 260 00:13:31.120 --> 00:13:31.600 they don't die. 261 00:13:31.679 --> 00:13:36.320 Correct. So, yes, we were very sleep deprived. It's not 262 00:13:36.399 --> 00:13:39.039 an accident that a lot of mistakes are making made 263 00:13:39.320 --> 00:13:42.279 because of sleep deporation in hospitals. At one point, I 264 00:13:42.440 --> 00:13:45.159 was at a computer entering in medications for a patient 265 00:13:45.759 --> 00:13:48.200 and I got a call at on the phone right 266 00:13:48.240 --> 00:13:50.120 next to me, and I picked it up and this 267 00:13:50.159 --> 00:13:53.440 woman said, who is this? I said, this is doctor Winner. 268 00:13:53.480 --> 00:13:53.840 Who's this? 269 00:13:54.080 --> 00:13:54.120 She? 270 00:13:54.440 --> 00:13:56.320 This is phill Us in the cafeteria. Why are you 271 00:13:56.440 --> 00:14:00.480 sending us medications through the cafeteria pathway? So I had somehow, 272 00:14:00.519 --> 00:14:04.600 in my sleep deprived haze, gotten into the completely wrong 273 00:14:04.799 --> 00:14:08.399 system on the computer and instead of sending dietary orders 274 00:14:08.399 --> 00:14:11.080 to the cafeterias, putting all their medications through there, which 275 00:14:11.120 --> 00:14:14.720 is fortunately didn't hurt anybody. But I had no idea 276 00:14:14.720 --> 00:14:15.919 what I was doing. Just like. 277 00:14:18.120 --> 00:14:22.720 Gone with in its like exactly, poppy seed klonopin. 278 00:14:22.879 --> 00:14:25.919 That's right, that's good for you. These are great, It's 279 00:14:26.120 --> 00:14:29.440 really I'm sure this would sell really well. Actually, I think. 280 00:14:30.200 --> 00:14:33.399 Now, tell me a little bit about what is sleep. 281 00:14:33.639 --> 00:14:35.720 I mean, that's like the golden question, because it does 282 00:14:35.759 --> 00:14:37.840 seem crazy that for eight hours of the day we 283 00:14:38.000 --> 00:14:42.039 just kind of semi die. It seems we're so vulnerable 284 00:14:42.080 --> 00:14:45.720 to predation, we just clock out. Like what what is 285 00:14:45.799 --> 00:14:46.799 sleep exactly? 286 00:14:47.559 --> 00:14:50.480 Yeah, I don't think people really know. I mean, there's 287 00:14:50.600 --> 00:14:53.240 all kinds of theories in terms of sleep being something 288 00:14:53.320 --> 00:14:58.000 important for energy balance. There's a metabolic sort of pathway 289 00:14:58.039 --> 00:15:01.200 that sleeps very important for you know. We get some 290 00:15:01.399 --> 00:15:03.720 insight into the answer that question if we look at 291 00:15:03.759 --> 00:15:06.120 sleep deprivation models where you take something. You know, they 292 00:15:06.200 --> 00:15:08.759 used to put these little mice on these rotating platforms 293 00:15:08.759 --> 00:15:12.200 over water, and if they fall asleep, the platform would 294 00:15:12.279 --> 00:15:13.879 rotate and push them into the water, which he really 295 00:15:13.879 --> 00:15:16.200 didn't like. And so you found that after a very 296 00:15:16.200 --> 00:15:20.039 short period of time, there's a lot of brain dysregulation 297 00:15:20.120 --> 00:15:22.879 that starts to happen, particularly with the brain. It's regulation 298 00:15:22.960 --> 00:15:26.840 of our cardiovascular system. Our body temperature gets really screwed up, 299 00:15:27.000 --> 00:15:30.840 we have difficulty fighting infection, and generally organisms die fairly 300 00:15:30.919 --> 00:15:33.360 quickly with sleep deprivation. So I don't know that we 301 00:15:33.440 --> 00:15:35.840 necessarily know exactly what it is, but it's a very 302 00:15:35.840 --> 00:15:38.919 important thing. For sort of re establishing balance within our 303 00:15:38.919 --> 00:15:43.679 body throughout organ systems, and you know, every organism does it, 304 00:15:44.559 --> 00:15:46.720 they do it differently. You know some fish that have 305 00:15:46.759 --> 00:15:49.440 to continue to always swim, they'll sleep one half their 306 00:15:49.440 --> 00:15:51.759 brain and then the other at other times, and really 307 00:15:51.759 --> 00:15:56.080 fascinating things like that. But it's this very preserved process 308 00:15:56.679 --> 00:15:58.799 that you know, kind of allows us to sort of 309 00:15:58.799 --> 00:16:01.399 reset and go word about our day. But to answer 310 00:16:01.480 --> 00:16:04.919 that definitively, I don't think anybody really can, which is shocking, 311 00:16:05.279 --> 00:16:07.679 is something, like you said, so basic that we don't 312 00:16:07.679 --> 00:16:08.759 really know why we do it. 313 00:16:09.879 --> 00:16:13.320 We don't know is this true? I fact checked it, 314 00:16:13.399 --> 00:16:16.679 and yes, pretty much all legit scientific papers start with 315 00:16:17.480 --> 00:16:20.440 even though how and why we sleep is a fucking 316 00:16:20.480 --> 00:16:24.080 mystery for real, but we do know that there are 317 00:16:24.120 --> 00:16:28.799 different stages of sleep. So what happens in the different 318 00:16:28.879 --> 00:16:32.879 sleep stages? I just got a fit bit, yeah, track 319 00:16:32.960 --> 00:16:37.200 my sleep because I'm very Yeah, it's like you've made 320 00:16:37.279 --> 00:16:41.440 two hundred steps this week. But I so the different 321 00:16:41.480 --> 00:16:44.200 stages of sleep were kind of elusive to me. Can 322 00:16:44.240 --> 00:16:46.840 you go through the different stages of sleep really quick? 323 00:16:46.879 --> 00:16:50.240 And when they happen to in absolutely or the day? 324 00:16:50.519 --> 00:16:52.360 So it's easy to think about sleep and sort of 325 00:16:52.440 --> 00:16:55.279 in terms of three stages. There's lights sleep, deep sleep, 326 00:16:55.279 --> 00:16:57.039 and dream sleep. And so a lot of people think 327 00:16:57.120 --> 00:16:59.279 dream sleep and deep sleep are kind of the same thing. 328 00:16:59.519 --> 00:17:02.440 They're not so very distinct. So we spent about half 329 00:17:02.480 --> 00:17:03.799 of our night in light sleep. 330 00:17:04.400 --> 00:17:07.759 Half in light sleep is normal that just blew me away. 331 00:17:08.039 --> 00:17:12.160 Light sleep is like the shoe that you wear most days, 332 00:17:12.480 --> 00:17:16.799 like versatile essential. Not the fanciest, but you need it. 333 00:17:17.440 --> 00:17:19.359 And that's sort of the sleep that sort of moves 334 00:17:19.440 --> 00:17:21.880 us through all the different stages. So we're awake and 335 00:17:21.960 --> 00:17:24.440 we fall into light sleep, and from there we might dream, 336 00:17:24.519 --> 00:17:26.119 and then we'll go back to light sleep, and then 337 00:17:26.119 --> 00:17:27.960 we might have deep sleep, back to light sleep, maybe 338 00:17:27.960 --> 00:17:30.160 wake up and go to the bathroom. So light sleep 339 00:17:30.200 --> 00:17:32.880 is not only the sort of the foundation of our sleep, 340 00:17:32.960 --> 00:17:37.000 but it's also the portal through which we move to 341 00:17:37.039 --> 00:17:42.200 the different stages. About ninety minutes after we fall asleep, 342 00:17:42.240 --> 00:17:45.759 if we're on a schedule and relatively well rested, we'll 343 00:17:45.799 --> 00:17:49.440 have dream or rem sleep. So rem sleep, rapid eye 344 00:17:49.480 --> 00:17:51.519 movement sleep, and dream sleep are the same thing. So 345 00:17:51.680 --> 00:17:53.920 generally at nine minutes after you fall asleep, I have 346 00:17:53.920 --> 00:17:57.079 your first dream. It's a very short dream, typically very fragile. 347 00:17:57.519 --> 00:17:59.599 So if you're in an uncomfortable situation and a lot 348 00:17:59.640 --> 00:18:02.200 of anxiet in your life, you're sleeping in a bad hotel, 349 00:18:02.680 --> 00:18:05.680 you may drop that first cycle quite a bit, and 350 00:18:05.720 --> 00:18:07.559 then every hour to hour and a half we'll have 351 00:18:07.599 --> 00:18:11.359 another cycle of dreaming, usually last somewhere between twenty five 352 00:18:11.440 --> 00:18:14.160 to forty five minutes, and those get longer and longer 353 00:18:14.279 --> 00:18:14.960 the night goes on. 354 00:18:15.720 --> 00:18:18.559 So light sleep starts as a stage called N one 355 00:18:18.640 --> 00:18:20.880 as you're starting to drift off, and you might have 356 00:18:20.960 --> 00:18:23.920 like a quick, funky dream that kind of like, oh shit, yay, 357 00:18:24.000 --> 00:18:26.519 I'm falling asleep, nothing is real feeling, and then your 358 00:18:26.519 --> 00:18:29.160 brain waves slow down and then a little deeper light 359 00:18:29.200 --> 00:18:31.880 sleep is called END two, when your breath and your 360 00:18:31.920 --> 00:18:34.759 heart rates slow down. Almost half of your night is 361 00:18:34.799 --> 00:18:38.599 spent in end two, but it's not terribly restorative. Now 362 00:18:38.640 --> 00:18:40.519 what is with this N one? End Two's what are 363 00:18:40.519 --> 00:18:44.160 the ends? They're short for non rem sleep, So all 364 00:18:44.200 --> 00:18:47.240 stages of sleep that aren't rem are called non rem 365 00:18:47.799 --> 00:18:50.720 which is like if you had four kids and you 366 00:18:50.839 --> 00:18:53.839 just named the best, most interesting one, Jeremy, and then 367 00:18:53.880 --> 00:18:56.440 all the rest were just like non Jeremy one, non 368 00:18:56.519 --> 00:19:00.440 Jeremy two, that one's non Jeremy three. Like sure, they 369 00:19:00.480 --> 00:19:03.160 all have their place in this family. Your life wouldn't 370 00:19:03.160 --> 00:19:05.640 be the same without them, you know. But they're not 371 00:19:05.680 --> 00:19:09.079 as interesting as Jeremy. So think of light sleep as 372 00:19:09.160 --> 00:19:12.240 your day to day shoe. Nothing fancy, but it works. 373 00:19:12.480 --> 00:19:16.359 Now another kind of shoe in your sleep closet. Let's say, 374 00:19:16.519 --> 00:19:20.000 the ug of the shoes is deep sleep now also 375 00:19:20.119 --> 00:19:23.480 called slow waves sleep or delta sleep or if for 376 00:19:23.599 --> 00:19:27.599 being an asshole M three not rem three. This stage 377 00:19:27.640 --> 00:19:30.599 of deep sleep happens more at the beginning of the night, 378 00:19:31.039 --> 00:19:34.759 and during this deep sleep stage, our bodies repair and 379 00:19:34.799 --> 00:19:38.519 they heal themselves. We release human growth hormone, which is 380 00:19:38.640 --> 00:19:43.079 dope for free, no shady prescription necessary. And the more 381 00:19:43.160 --> 00:19:46.279 of this deep sleep we get those first few hours 382 00:19:46.279 --> 00:19:48.680 in bed, usually around twenty five percent of the night, 383 00:19:48.839 --> 00:19:53.240 the more chipper and refreshed and not sleepy or groggy 384 00:19:54.000 --> 00:19:57.079 or crawling toward a triple espresso we feel. 385 00:19:57.319 --> 00:20:00.480 In the first three hours of our night is dominantly 386 00:20:00.480 --> 00:20:02.759 when we have deep sleep. So if you sort of 387 00:20:02.799 --> 00:20:06.519 track somebody through a typical night hop into bed should 388 00:20:06.519 --> 00:20:08.400 take you about ten to fifty minutes to fall asleep, 389 00:20:08.680 --> 00:20:11.279 you go into sort of transitional or light sleep, into 390 00:20:11.319 --> 00:20:13.599 deep sleep. About nine minutes later, you'll have your first 391 00:20:13.599 --> 00:20:16.839 little cycle of dreaming, back to light sleep, some more 392 00:20:16.880 --> 00:20:18.759 deep sleep, maybe a little bit less this time, a 393 00:20:18.759 --> 00:20:21.519 bit longer cycle of dreaming. So as the night goes on, 394 00:20:21.599 --> 00:20:25.119 we're having bigger, bigger cycles of dreaming, smaller cycles of 395 00:20:25.160 --> 00:20:27.279 deep sleep. So if you cut the night in half, 396 00:20:27.559 --> 00:20:30.119 and I often ask this question to patience, if you're 397 00:20:30.119 --> 00:20:32.720 having difficulty with your sleep, do you feel like the 398 00:20:32.799 --> 00:20:35.400 first half your night's better or the second half, And 399 00:20:35.440 --> 00:20:38.440 depending on their answer, the first half is predominantly deep sleep, 400 00:20:38.440 --> 00:20:40.720 the second half is predominantly rem sleep. So you can 401 00:20:40.759 --> 00:20:42.240