# Sleep Doctor: If You Wake Up At 3AM, DO NOT Do This!

https://www.youtube.com/watch?v=pXlMKzcZlwM
Translation: zh-CN

[00:00] What are the most popular questions?
  人们最常问的问题是什么？

[00:02] What are the most popular questions people come to you with as a sleep doctor?
  人们作为睡眠医生最常向您咨询的问题是什么？

[00:04] There's three biggies. Number one is, "What do I do if I fall asleep, okay, and I wake up in the middle of the night and I can't fall back asleep?"
  有三个主要问题。第一个是，“如果我睡着了，然后半夜醒来，再也睡不着怎么办？”

[00:11] And you can help people with that.
  您能在这方面帮助人们。

[00:13] Absolutely. The second question is, "What pillow should I buy?"
  当然。第二个问题是，“我应该买什么样的枕头？”

[00:15] And I'm going to walk you through which pillows make sense for which people.
  我将向您介绍哪些枕头适合哪些人。

[00:18] And then another one that people ask me all the time is, "What's the best time to have sex?"
  然后人们经常问我的另一个问题是，“什么时候是性爱的最佳时间？”

[00:22] That's a strange thing for somebody of your profession to be about.
  对于您这个职业的人来说，谈论这个有点奇怪。

[00:27] Well, let me explain why. So, I've been an actively practicing sleep specialist for 26 years.
  嗯，让我解释一下原因。我是一名执业了26年的睡眠专家。

[00:31] I take care of people's sleep problems like apnea, insomnia, and I'm really interested in the things that you might be doing right now that are messing up your sleep that are easy to fix.
  我处理人们的睡眠问题，如睡眠呼吸暂停、失眠，并且我对您现在可能正在做的、容易解决的、影响睡眠的事情很感兴趣。

[00:39] So, for example, most people don't know that they have a genetic sleep code inside them called their chronoype, which decides when your brain releases things like melatonin, cortisol, adrenaline, and dopamine.
  所以，举个例子，大多数人不知道他们体内有一个遗传性的睡眠密码，叫做生物钟类型，它决定了您的大脑何时释放褪黑素、皮质醇、肾上腺素和多巴胺等物质。

[00:50] And so I can show you based on your chronotype when it's bedtime, but also the perfect time of day to do almost any activity, including the perfect time to have coffee and alcohol.
  因此，我可以根据您的生物钟类型告诉您什么时候是睡觉时间，以及一天中进行几乎任何活动的最佳时间，包括喝咖啡和饮酒的最佳时间。

[00:59] Crazy. There's even data to show that your ability to
  太疯狂了。甚至有数据显示您的能力

[01:02] even data to show that your ability to understand complicated concepts improves
  甚至有数据显示，你理解复杂概念的能力会提高

[01:04] understand complicated concepts improves when you're more in line with your
  理解复杂概念的能力会提高，当你更符合你的

[01:06] when you're more in line with your chronoype. Now, there are three known
  当你更符合你的生物钟。现在，有三种已知的

[01:07] chronoype. Now, there are three known chronotypes, but what I'm famous for is
  生物钟。现在，有三种已知的生物钟，但我出名的是

[01:10] chronotypes, but what I'm famous for is discovering a fourth one, which I think
  生物钟，但我出名的是发现第四种，我认为

[01:12] discovering a fourth one, which I think might be you. So, we're going to talk a
  发现第四种，我认为可能是你。所以，我们要谈论

[01:14] might be you. So, we're going to talk a lot about that. We're also going to talk
  可能是你。所以，我们要谈论很多关于这一点。我们还要谈论

[01:15] lot about that. We're also going to talk about dreams because dreams can tell you
  很多关于这一点。我们还要谈论梦，因为梦可以告诉你

[01:18] about dreams because dreams can tell you things about yourself that you may not
  关于梦，因为梦可以告诉你一些你可能不想知道的关于自己的事情。

[01:20] things about yourself that you may not want to know. And then there's how to
  关于你自己的事情，你可能不想知道。然后还有如何

[01:21] want to know. And then there's how to fix jet lag, whether you should sleep
  想知道。然后还有如何克服时差，你是否应该睡觉

[01:22] fix jet lag, whether you should sleep with a TV on, the truth about melatonin
  克服时差，你是否应该开着电视睡觉，关于褪黑素的真相

[01:24] with a TV on, the truth about melatonin supplementation, and my favorite way to
  开着电视睡觉，关于褪黑素补充剂的真相，以及我最喜欢的获取

[01:26] supplementation, and my favorite way to get magnesium.
  褪黑素补充剂的方法，以及我最喜欢的获取镁的方法。

[01:27] get magnesium. >> Before we get into all of that, shall we
  镁的方法。>> 在我们深入探讨所有这些之前，我们是否应该

[01:29] >> Before we get into all of that, shall we go and look at the best possible sleep
  >> 在我们深入探讨所有这些之前，我们是否应该去看一下最理想的睡姿？

[01:31] go and look at the best possible sleep position?
  去看一下最理想的睡姿？

[01:31] position? >> Yeah, let's check it out.
  睡姿？>> 是的，我们来看看。

[01:35] >> Guys, I've got a quick favor to ask you.
  >> 各位，我有一个小忙想请你们帮个忙。

[01:37] >> Guys, I've got a quick favor to ask you. We're approaching a significant
  >> 各位，我有一个小忙想请你们帮个忙。我们即将迎来一个重要的

[01:38] We're approaching a significant subscriber milestone on this show and
  我们即将迎来一个重要的订阅者里程碑，而

[01:40] subscriber milestone on this show and roughly 69% of you that listen and love
  订阅者里程碑，而你们中大约69%收听并喜爱

[01:43] roughly 69% of you that listen and love this show haven't yet subscribed for
  收听并喜爱这个节目的人还没有订阅，原因不明。

[01:44] this show haven't yet subscribed for whatever reason. If there was ever a
  这个节目的人还没有订阅，原因不明。如果说有什么时候

[01:46] whatever reason. If there was ever a time for you to do us a favor, if we've
  有什么时候是你们可以帮我们一个忙的，如果我们

[01:48] time for you to do us a favor, if we've ever done anything for you, given you
  如果我们曾经为你们做过任何事，给过你们

[01:50] ever done anything for you, given you value in any way, it is simply hitting
  任何价值，那么现在就是简单地点击

[01:52] value in any way, it is simply hitting that subscribe button. And it means so
  任何价值，那么现在就是简单地点击订阅按钮。这对我来说意义重大，

[01:54] that subscribe button. And it means so much to myself, but also to my team cuz
  订阅按钮。这对我来说意义重大，也对我团队来说意义重大，因为

[01:55] much to myself, but also to my team cuz when we hit these milestones, we go away
  当我们达到这些里程碑时，我们会作为一个团队去庆祝。

[01:57] when we hit these milestones, we go away as a team and celebrate. And it's the
  当我们达到这些里程碑时，我们会作为一个团队去庆祝。而这是

[01:58] as a team and celebrate. And it's the thing, the simple, free, easy thing you
  简单、免费、容易做到的事情，你们可以

[02:00] thing, the simple, free, easy thing you can do to help make this show a little
  简单、免费、容易做到的事情，你们可以做来帮助这个节目每周都变得更好一点。

[02:01] can do to help make this show a little bit better every single week. So that's
  所以，那就是

[02:04] bit better every single week.
  每周都好一点。

[02:04] So that's a favor I would ask you.
  所以这是我请求你的一件事。

[02:06] And um if you do hit the subscribe button, I won't let you down.
  如果你点击订阅按钮，我不会让你失望的。

[02:10] And we'll continue to find small ways to make this whole production better.
  我们将继续寻找各种小方法来让整个制作变得更好。

[02:11] Thank you so much for being part of this journey.
  非常感谢你成为这段旅程的一部分。

[02:14] Means the world.
  意义重大。

[02:15] And uh yeah, let's do this.
  嗯，是的，我们开始吧。

[02:20] Dr. Bruce, yes.
  布鲁斯医生，是的。

[02:20] What is it you do?
  你做什么？

[02:25] Why does it matter so much now?
  为什么现在如此重要？

[02:28] And what perspective do you take on what you do that is atypical versus other people I might have spoken to about this subject?
  你对你所做的事情有什么不同于我可能与他人谈论过的这个主题的看法？

[02:35] I'm a sleep doctor.
  我是一名睡眠医生。

[02:37] Um I take care of people's sleep problems like apnea, narcolepsy, insomnia, things like that.
  我处理人们的睡眠问题，比如睡眠呼吸暂停、嗜睡症、失眠，诸如此类。

[02:42] I've dedicated a good portion of my career not just to understanding how to treat those disorders which are sleep disorders, but what I also I call disordered sleep.
  我职业生涯的很大一部分不仅致力于理解如何治疗那些睡眠障碍，而且还致力于我称之为睡眠紊乱的方面。

[02:50] I'm really interested in behavioral habits.
  我真的对行为习惯很感兴趣。

[02:52] What's going on?
  发生了什么？

[02:55] what are the things that you might be doing right now that are kind of messing up your sleep that are easy to fix um and be able to maybe change how things are going forward?
  你现在可能正在做些什么事情，这些事情会扰乱你的睡眠，但又很容易解决，并且能够改变事情的进展？

[03:02] You know, I I didn't
  你知道，我我没有

[03:04] are going forward?
  正在前进？

[03:05] You know, I I didn't start out thinking I was going to become a sleep doctor if I'm going to be honest with you.
  你知道，说实话，我一开始并没有想过要成为一名睡眠医生。

[03:09] Like that that was not on the on the path.
  就像那不是我的人生道路一样。

[03:11] Um I was actually going in a completely different direction.
  嗯，我实际上正朝着一个完全不同的方向前进。

[03:13] And one of the things I really discovered was when you change someone's sleep, dude, you change their life.
  我真正发现的一件事是，当你改变某人的睡眠时，伙计，你就改变了他们的生活。

[03:19] Like it is fundamental to who they are.
  就像它对他们是谁一样至关重要。

[03:23] And it's important for me to be a sleep educator in a way, shape, and form that's practical so that people can actually get something from what I'm talking about and apply it right then and there.
  对我来说，以一种实用的方式成为一名睡眠教育者很重要，这样人们就可以从我所讲的内容中真正获得一些东西，并立即应用。

[03:31] And there's probably a couple of million people that have clicked onto this conversation to listen.
  可能已经有几百万人点击了这次对话来收听。

[03:34] Yeah.
  是的。

[03:35] Who is this conversation for?
  这次对话是为谁准备的？

[03:39] I think it's for anybody out there who's either curious about sleep or wants to try to improve their sleep or maybe suspicious that they could have a problem with their sleep.
  我认为它适合任何对睡眠感到好奇，或者想尝试改善睡眠，或者怀疑自己可能有睡眠问题的人。

[03:46] I think any one of those three types of people would find tremendous value here.
  我认为这三种人中的任何一种都会在这里找到巨大的价值。

[03:48] And what are we going to be able to do for those people today specifically?
  今天我们具体能为这些人做什么？

[03:53] So, I'm going to give people um several different like plans, if you will, uh maybe even a five-step plan of things that they can absolutely learn how to do.
  所以，我将为大家提供一些不同的计划，如果你愿意的话，甚至是一个五步计划，让他们绝对可以学会如何做。

[04:00] They're also going to learn about a genetic sleep code that they have inside them called their chronoype.
  他们还将了解一种他们内在的遗传睡眠代码，称为他们的昼夜节律型。

[04:03] A lot of
  很多

[04:05] them called their chronoype.
  他们称之为他们的时间类型。

[04:07] A lot of people don't even know that they have a chronoype or maybe they've heard of the of the idea, but they haven't ever heard of the term.
  很多人甚至不知道他们有时间类型，或者他们可能听说过这个想法，但他们从未听说过这个术语。

[04:12] We're going to learn a lot about that.
  我们将学到很多关于这方面的内容。

[04:13] We're also going to talk about dreams a little bit.
  我们还将谈论一些关于梦的内容。

[04:15] Um I'm excited to have the opportunity to do that.
  嗯，我很兴奋有机会这样做。

[04:17] I've spent the last year and a half learning more about how to use dreams in my clinical work as a psychologist, which is very interesting stuff.
  在过去的 डेढ़年里，我一直在学习如何在我的临床工作中，作为一名心理学家，更多地利用梦，这非常有趣。

[04:26] So, I'm excited to share some of that.
  所以，我很兴奋能分享一些这方面的内容。

[04:27] So, I think people are going to learn a whole bunch.
  所以，我认为人们将学到很多东西。

[04:28] And dreams matter.
  而且梦很重要。

[04:29] Oh, yeah.
  哦，是的。

[04:31] They absolutely matter.
  它们绝对很重要。

[04:35] I'm I call dreams emotional metabolism, right?
  我称梦为情绪代谢，对吧？

[04:36] And so, when you're dreaming, what is you what is the function?
  所以，当你做梦时，你有什么功能？

[04:38] What is the purpose?
  目的是什么？

[04:40] What are you doing?
  你在做什么？

[04:42] You're actually working through your emotional states that you had during the daytime.
  你实际上是在处理白天经历的情绪状态。

[04:46] Um this is why we have nightmares, right?
  嗯，这就是为什么我们会做噩梦，对吧？

[04:47] And so in a nightmare, it's a scary scene and all a sudden it gets so emotional, you wake up.
  所以在噩梦中，这是一个可怕的场景，突然间它变得如此情绪化，你醒了。

[04:51] That is officially called a nightmare.
  这被正式称为噩梦。

[04:53] That awakening, but you stop processing.
  那种觉醒，但你停止了处理。

[04:56] And when you go back to sleep, you go back to the dream and you get to that scary point, you wake up again and you get caught in this loop, right?
  当你回去睡觉时，你又回到了梦境，你达到了那个可怕的点，你又醒了，你陷入了这个循环，对吧？

[05:03] And so dreams matter because they can be incredibly disruptive.
  所以梦很重要，因为它们可能具有极大的破坏性。

[05:05] Also, they can
  此外，它们可以

[05:06] incredibly disruptive.
  极具破坏性。

[05:09] Also, they can tell you things about yourself that you may not want to know or may not have in the front of your mind at all times.
  此外，它们可以告诉你一些关于你自己的事情，而你可能不想知道，或者可能不会一直放在心上。

[05:14] Right?
  对吗？

[05:15] Sometimes people have very interesting dreams like dreams of being chased or dreams of their teeth falling out or all these different things and they can mean a whole host of different things.
  有时人们会做一些非常有趣的梦，比如被追赶的梦，或者牙齿掉落的梦，或者所有这些不同的事情，它们可能意味着很多不同的事情。

[05:22] But I want to be super clear.
  但我想说清楚一点。

[05:24] There's no guide book that says, "Hey, you know, if you're dreaming of that you're in water, you hate your mother."
  没有一本指南会说，“嘿，你知道，如果你梦到你在水里，你就恨你的母亲。”

[05:30] Like, it doesn't really work that way.
  就像，它实际上不是那样运作的。

[05:32] Dreams mean something to the dreamer.
  梦对做梦者来说是有意义的。

[05:34] And so the goal is to understand the context within that.
  所以目标是理解其中的背景。

[05:37] So who is the dreamer?
  那么，谁是做梦者？

[05:39] What is the dream?
  梦是什么？

[05:41] And then how do those two work together?
  然后这两者如何协同工作？

[05:43] And what is the experience that you're drawing from academically but also professionally?
  你从学术上和职业上获得的经验是什么？

[05:46] Give me a view of how many people you've worked with and the range of things people come to you with.
  给我一个关于你与多少人合作过以及人们来找你解决问题的范围的看法。

[05:52] Yeah.
  是的。

[05:53] So I've been an actively practicing sleep specialist for 26 years.
  所以，我作为一名积极执业的睡眠专家已经有 26 年了。

[05:55] So I work in offices with medical doctors cuz I'm not a medical doctor.
  所以我与内科医生一起在诊所工作，因为我不是一名内科医生。

[06:00] I have a PhD and I work with them on their patients.
  我拥有博士学位，并与他们一起治疗他们的病人。

[06:02] lot of insomnia patients but also the apneas, the restless legs, the narcolepsies of the world because I have
  很多失眠患者，但也包括睡眠呼吸暂停、不宁腿综合征、嗜睡症等疾病，因为我拥有

[06:08] narcolepsies of the world because I have kind of a unique distinction in that I'm kind of a unique distinction in that I'm one of 168 people in the world who took one of 168 people in the world who took the medical boards without going to the medical boards without going to medical school and passed.
  世界上的嗜睡症，因为我有一个独特的区别，那就是我是世界上168名未上医学院就参加了医学委员会考试并通过的人之一。

[06:14] So I can work within that framework and really understand a lot of what's going on.
  所以我可以在这个框架内工作，并且真正理解很多正在发生的事情。

[06:20] I don't prescribe medication, but if I'm honest with you, most people don't need sleep medication as far as I'm concerned.
  我不开药，但说实话，就我而言，大多数人不需要安眠药。

[06:25] I can get them to sleep usually without any medication at all.
  我通常可以在不使用任何药物的情况下让他们入睡。

[06:28] And you're a psychologist as well?
  你也是心理学家吗？

[06:29] I am. I'm a clinical psychologist.
  是的。我是一名临床心理学家。

[06:31] And how does those two worlds make 1 plus 1 equal three?
  这两者是如何结合起来产生1加1等于3的效果的？

[06:34] Sure. So when you talk about sleep, psychology is all over the place.
  当然。所以当你谈论睡眠时，心理学无处不在。

[06:39] I would argue 75% of the reason people don't sleep is anxiety or fear.
  我认为人们睡不着的原因有75%是焦虑或恐惧。

[06:43] That really falls well within the range of psychology for sure.
  这确实完全属于心理学的范畴。

[06:45] Um, and it's different kinds of fears.
  嗯，这是不同种类的恐惧。

[06:47] It's fears that you know about that are right in your face, like something that's going on in your daytime, but it could be other fears.
  是你已知且显而易见的恐惧，就像白天发生的事情一样，但也可能是其他的恐惧。

[06:53] It could be fears of your relationship. It could be financial fears.
  可能是对你人际关系的恐惧。可能是经济上的恐惧。

[06:56] It could be a whole host of different things.
  可能是各种各样的事情。

[06:58] So, I think there's a lot of psychology that gets to be played in all of this kind of thing.
  所以，我认为在所有这些事情中都有很多心理学的作用。

[07:02] I got two more questions before we really get into the details and specifics and start really helping the audience with whatever they're dealing with.
  在我开始深入细节和具体内容，并真正帮助听众解决他们所面临的问题之前，我还有两个问题。

[07:08] The first is we have lots of props here.
  第一个是我们这里有很多道具。

[07:12] Yes.
  是的。

[07:14] Give me a a topline view of the types of things you're going to show me and why you've brought all of these wonderful props.
  给我一个顶级的概述，看看你将要给我展示的物品的种类，以及你为什么带来了所有这些精美的道具。

[07:19] Absolutely. So, I get asked a lot of questions as you might imagine and um one of the big questions that I get asked is what bed and pillow should I buy?
  当然。所以，你可能会想象，我被问到很多问题，其中一个大问题是，我应该买什么样的床和枕头？

[07:25] So, sitting next to you is a large stack of pillows, all different types, actually.
  所以，坐在你旁边的是一大堆枕头，实际上是各种不同类型的。

[07:30] And I want to be able to show some of your viewers how you look at pillows and which pillows make sense for which people.
  我想向一些观众展示你是如何看待枕头的，以及哪些枕头适合哪些人。

[07:36] Believe it or not, there's like a fitting process. We're going to go through that.
  信不信由你，有一个试戴过程。我们将要进行。

[07:39] This device right here is a sleep test, believe it or not.
  你看到的这个设备是一个睡眠测试仪，信不信由你。

[07:43] So, it used to be we'd have to send you to the hospital.
  所以，以前我们不得不把你送到医院。

[07:45] Yeah, you can unwind it.
  是的，你可以把它解开。

[07:47] Uh, you have to send you to the hospital. We'd put 27 electrodes all over your body, respiratory belts across your chest.
  呃，我们不得不把你送到医院。我们会把27个电极贴满你的全身，在你的胸部系上呼吸带。

[07:52] We'd have cameras zoomed in on you.
  我们会用摄像机放大拍摄你。

[07:54] And then, by the way, you're supposed to be able to go to sleep, right?
  然后，顺便说一句，你应该能够入睡，对吧？

[07:56] And we're supposed to be able to monitor you.
  我们应该能够监测你。

[07:58] Now, historically, we were able to do that pretty well.
  现在，从历史上看，我们能够做得相当好。

[08:00] But once COVID hit, nobody wanted to sleep in the same bed that somebody else had been sleeping in the day before.
  但一旦新冠疫情爆发，没有人愿意睡在别人前一天睡过的同一张床上。

[08:05] So, now we have what are called HSTS or home sleep tests.
  所以，现在我们有了所谓的HSTS或家庭睡眠测试。

[08:09] Tests.
  测试。

[08:10] Wow.
  哇。

[08:10] Wow.
  哇。

[08:11] Yeah.
  是的。

[08:11] We'll talk about how to use it and and what it can tell you.
  我们将讨论如何使用它以及它能告诉你什么。

[08:12] And what it can tell you.
  以及它能告诉你什么。

[08:14] My last question before we get into the details is what are the most popular questions that people come to you with as a sleep doctor?
  在我们深入细节之前，我的最后一个问题是，人们作为睡眠医生最常问你的问题是什么？

[08:16] Details is what are the most popular questions that people come to you with as a sleep doctor?
  细节是人们作为睡眠医生最常问你的问题是什么？

[08:18] Questions that people come to you with as a sleep doctor?
  人们作为睡眠医生向你提出的问题？

[08:20] Yeah.
  是的。

[08:22] So, I'd say there's probably three biggies, right?
  所以，我想说大概有三个大问题，对吧？

[08:22] Number one is, "Hey, Dr. Bruce, I fall asleep just fine, but I wake up somewhere between 1 and 3:00 in the morning, and it either takes me 20 minutes or 3 hours to fall back asleep.
  第一是，“嘿，布鲁斯医生，我睡得很香，但我在凌晨1点到3点之间醒来，然后我需要20分钟或3个小时才能重新入睡。

[08:24] Bruce, I fall asleep just fine, but I wake up somewhere between 1 and 3:00 in the morning, and it either takes me 20 minutes or 3 hours to fall back asleep.
  布鲁斯，我睡得很香，但我在凌晨1点到3点之间醒来，然后我需要20分钟或3个小时才能重新入睡。

[08:27] Wake up somewhere between 1 and 3:00 in the morning, and it either takes me 20 minutes or 3 hours to fall back asleep.
  在凌晨1点到3点之间醒来，然后我需要20分钟或3个小时才能重新入睡。

[08:29] The morning, and it either takes me 20 minutes or 3 hours to fall back asleep.
  早上，然后我需要20分钟或3个小时才能重新入睡。

[08:31] Minutes or 3 hours to fall back asleep.
  分钟或3小时才能重新入睡。

[08:33] What the heck is going on there?
  那里到底是怎么回事？

[08:35] What the heck is going on there?
  那里到底是怎么回事？

[08:36] And you can help people with that.
  你可以帮助人们解决这个问题。

[08:36] And you can help people with that.
  你可以帮助人们解决这个问题。

[08:38] Absolutely.
  绝对可以。

[08:38] I'm going to give everybody a exactly what I do in clinic.
  我将给大家展示我在诊所里所做的一切。

[08:40] Like, I'm going to explain to everybody exactly what I say to my patients and how to go about getting through that particular problem because it's it's so flagrant.
  比如，我将向大家解释我对我病人说的话以及如何解决那个特定的问题，因为它太明显了。

[08:42] Going to explain to everybody exactly what I say to my patients and how to go about getting through that particular problem because it's it's so flagrant.
  将向大家解释我对我病人说的话以及如何解决那个特定的问题，因为它太明显了。

[08:44] What I say to my patients and how to go about getting through that particular problem because it's it's so flagrant.
  我对病人说的话以及如何解决那个特定的问题，因为它太明显了。

[08:45] About getting through that particular problem because it's it's so flagrant.
  关于如何解决那个特定的问题，因为它太明显了。

[08:48] Problem because it's it's so flagrant.
  问题，因为它太明显了。

[08:48] Everybody needs to know how to how to work with that.
  每个人都需要知道如何处理它。

[08:49] Everybody needs to know how to how to work with that.
  每个人都需要知道如何处理它。

[08:51] The second question would be um what bed should I buy or what pillow should I buy?
  第二个问题是，我应该买什么样的床，或者什么样的枕头？

[08:51] Work with that. The second question would be um what bed should I buy or what pillow should I buy?
  处理它。第二个问题是，我应该买什么样的床，或者什么样的枕头？

[08:53] What pillow should I buy?
  我应该买什么样的枕头？

[08:54] I think we're going to address that over here.
  我想我们将在稍后讨论这个问题。

[08:57] Um and then another one that people ask me all the time is, you know, is there some kind of timing?
  嗯，然后人们一直问我的另一个问题是，你知道，是不是有什么时间问题？

[08:59] Then another one that people ask me all the time is, you know, is there some kind of timing?
  然后人们一直问我的另一个问题是，你知道，是不是有什么时间问题？

[09:02] Is there some like I feel like my body is off.
  是不是有什么我感觉我的身体不对劲？

[09:04] Is there some like I feel like my body is off.
  是不是有什么我感觉我的身体不对劲？

[09:06] They say this all the time.
  他们总是这么说。

[09:07] They're like, if I just lived in a different
  他们说，如果我生活在不同的

[09:09] like, if I just lived in a different time zone, I feel like everything would work out well.
  比如，如果我住在不同的时区，我觉得一切都会顺利的。

[09:14] So the very basics of sleep.
  所以，睡眠的基本原理。

[09:15] Uhhuh.
  嗯哼。

[09:16] What do I need to know about what sleep is, the role it solves for us to even understand the context of the things we're going to talk about today?
  关于睡眠，我需要了解什么，它为我们解决了什么问题，才能理解我们今天要谈论的事情的背景？

[09:23] Yep. There's only a few things that are truly important to understand about sleep.
  是的。关于睡眠，有几件事是真正重要的。

[09:26] One is how does sleep work in the brain.
  一是睡眠在大脑中是如何运作的。

[09:28] It turns out that there's two separate systems in the brain.
  事实证明，大脑中有两个独立的系统。

[09:30] One is called your sleep drive.
  一个是你的睡眠驱动。

[09:32] The other is called your sleep rhythm.
  另一个是你的睡眠节律。

[09:34] And they both work uh in an interesting way.
  它们都以一种有趣的方式运作。

[09:35] They're both a little bit like hunger, right?
  它们都有点像饥饿，对吧？

[09:37] So sleep drive is like hunger because right I'm hungry.
  所以睡眠驱动就像饥饿，因为我现在饿了。

[09:39] I'm hungry. I'm hungry. I eat something.
  我饿了。我饿了。我吃点东西。

[09:41] that hunger begins to dissipate.
  那种饥饿感就开始消退。

[09:43] Same holds true with sleep.
  睡眠也是如此。

[09:45] The longer you stay awake, the more the more sleepy that you get.
  你醒着的时间越长，你就越困。

[09:47] When you look at it from a biology standpoint, it's kind of interesting.
  从生物学角度来看，这很有趣。

[09:50] So, when a cell eats a piece of glucose, something comes out the back end.
  所以，当一个细胞摄取一块葡萄糖时，会从后端出来一些东西。

[09:53] One of those things is called a denisonin.
  其中一个叫做腺苷。

[09:55] It works its way through your system and goes to a very specific receptor area, as a denisonin accumulates, you get sleepier and sleepier and sleepier.
  它会通过你的系统，到达一个非常特定的受体区域，随着腺苷的积累，你会越来越困。

[10:02] Now, why am I going into so much detail?
  现在，我为什么要讲这么多细节？

[10:04] Turns out when you look at a denisonin and you look at caffeine, they're off by one molecule.
  原来，当你观察腺苷和咖啡因时，它们只差一个分子。

[10:12] molecule.
  分子。

[10:12] So, here's a little tip or trick early in the pod for everyone.
  所以，这里有一个在播客早期给大家的小贴士或技巧。

[10:14] I call it the nappa latte.
  我称之为“午睡拿铁”。

[10:17] So, what you do is you take a cup of drip black coffee,
  所以，你做的是拿一杯滴滤黑咖啡，

[10:20] just throw in a couple of ice cubes, right?
  随便放几块冰块，对吧？

[10:21] Merely to cool it down, drink it as fast as you can, and immediately take a 25minute nap.
  仅仅是为了降温，尽快喝完，然后立刻睡个25分钟的午觉。

[10:25] The adenosin that's built up in your brain will burn through while you're napping.
  积聚在你大脑中的腺苷在你打盹时会燃烧掉。

[10:30] Caffeine, since it's so close in molecular structure, can fit into that receptor site.
  咖啡因，由于其分子结构非常接近，可以进入那个受体位点。

[10:36] It blocks any new adenosin.
  它会阻止任何新的腺苷。

[10:38] You're good for four hours, guaranteed.
  你保证能保持四个小时。

[10:41] I use it with every CEO that I work with.
  我与我合作的每一位首席执行官都使用这个方法。

[10:43] So, let's say you only got three hours of sleep the other night and you've got a big presentation to do or an awards ceremony or something like that.
  所以，假设你前一晚只睡了三个小时，而你有一个重要的演讲要做，或者一个颁奖典礼，或者类似的事情。

[10:49] You can do a nappa latte for about 25 minutes or so and you will feel much better.
  你可以进行大约25分钟的“午睡拿铁”，你会感觉好很多。

[10:55] That's sleep drive.
  这就是睡眠驱动。

[10:56] Let me just
  让我来

[10:57] Sure.
  当然。

[10:57] I want to make sure I really understand this.
  我想确保我真的理解了这一点。

[10:58] Can you explain this to me again as if I'm a 16-year-old?
  你能再给我解释一下，就像我是一个16岁的孩子一样吗？

[11:00] by having a coffee and then taking a nap would make me feel energetic because one would think that having a coffee and taking a nap are like
  喝咖啡然后小睡一下会让我感到精力充沛，因为人们会认为喝咖啡和小睡是像

[11:08] would be almost impossible, right?
  几乎是不可能的，对吧？

[11:13] would be almost impossible, right?
  几乎是不可能的，对吧？

[11:15] So, number one, the caffeine doesn't kick in before the end of the nap.
  所以，第一点，咖啡因在午睡结束前不会起作用。

[11:17] So, a lot of people think when I drink coffee, boom, it just kind of spins up and all a sudden I'm able to, you know, I get a lot of energy from it.
  所以，很多人认为当我喝咖啡时，砰，它就会启动，我突然就能，你知道，从中获得很多能量。

[11:24] That's really not actually how caffeine works.
  这实际上并不是咖啡因的工作方式。

[11:26] It has to go down, has to get absorbed, has to be digested.
  它必须被消化，必须被吸收，必须被消化。

[11:27] And so while all that's going on, which takes approximately 25 to 30 minutes, you're actually taking a nap to lower the amount of adenosin that has built up in your brain.
  所以，当所有这些都在进行时，大约需要25到30分钟，你实际上是在小睡以减少大脑中积累的腺苷的量。

[11:38] Let's say it's 2 o'clock in the afternoon and you only slept for 4 hours and you are dragging, right?
  假设是下午2点，你只睡了4个小时，而且你很疲惫，对吧？

[11:42] All that adenosine that's built up when you take that 25minute nap, you'll burn through a lot of it and then caffeine fits in and blocks any additional adenosin from coming in.
  所有在你小睡25分钟时积累的腺苷，你都会消耗掉很多，然后咖啡因就会介入，阻止任何额外的腺苷进入。

[11:50] So that way you're actually adding caffeine to the situation and boom, your energy goes straight.
  所以这样一来，你实际上是在给这种情况增加咖啡因，然后砰，你的能量就会直线飙升。

[11:57] Okay.
  好的。

[11:57] So adenosine is makes me tired when it's docked in my brain.
  所以腺苷在我大脑中结合时会让我感到疲倦。

[12:03] brain.
  大脑。

[12:03] Exactly.
  没错。

[12:03] So I have 4 hours sleep which means there's lots of adenosine and sleep get clears the adenosine.
  所以我睡了4个小时，这意味着有很多腺苷，而睡眠可以清除腺苷。

[12:09] Correct.
  正确。

[12:09] And then caffeine comes in because it fits so perfectly into that receptor site and off you go.
  然后咖啡因就会介入，因为它完美地契合那个受体位点，然后你就出发了。

[12:13] That's sleep drive.
  这就是睡眠驱动。

[12:16] and off you go.
  然后你就可以走了。

[12:16] That's sleep drive.
  这就是睡眠驱动力。

[12:17] Sleep rhythm has to do with your circadian rhythm.
  睡眠节律与你的昼夜节律有关。

[12:20] Right.
  对。

[12:20] And so lots of lots of information about that.
  所以有很多关于这方面的信息。

[12:21] But basically your circadian rhythm is also a lot like hunger.
  但基本上你的昼夜节律也和饥饿感很像。

[12:24] Right?
  对吧？

[12:25] You ever notice you're hungry around breakfast time, around lunchtime, around dinner time, right?
  你有没有注意到你在早餐时间、午餐时间、晚餐时间会感到饿？对吧？

[12:29] That's your circadian rhythm for hunger.
  那就是你昼夜节律的饥饿信号。

[12:31] For sleep, most people, at least here in North America, have a tendency to fall asleep somewhere between 10:30 and 11:00, 11:30 at night.
  对于睡眠，大多数人，至少在北美，倾向于在晚上10:30到11:00、11:30之间入睡。

[12:38] So, that's kind of the circadian rhythm there.
  所以，这就是那里的昼夜节律。

[12:39] So, when your circadian rhythm is high and your drive is high, you sleep.
  所以，当你的昼夜节律很高，驱动力也很高时，你就睡着了。

[12:44] But if either one of them is off, that's when you have a sleep disorder or disordered sleep.
  但如果其中任何一个失调，你就会出现睡眠障碍或睡眠紊乱。

[12:48] My circadian rhythm is high.
  我的昼夜节律很高。

[12:50] When your circadian rhythm is on point, high is probably not the right word.
  当你的昼夜节律处于最佳状态时，‘高’可能不是正确的词。

[12:52] On point.
  处于最佳状态。

[12:54] So meaning you are abiding by your circadian rhythm.
  所以这意味着你遵守你的昼夜节律。

[12:56] Now another question you might say to me is well how do I know what my circadian rhythm is?
  现在你可能会问我另一个问题，我怎么知道我的昼夜节律是什么？

[13:01] And we're going to talk a lot about chronotypes cuz that's what your circadian rhythm is.
  我们将详细讨论生物钟类型，因为那就是你的昼夜节律。

[13:04] Okay.
  好的。

[13:04] So let's do chronotypes then.
  那么我们来谈谈生物钟类型吧。

[13:05] You've got some cards in front of you.
  你面前有一些卡片。

[13:07] I do.
  是的。

[13:09] I kind of like these cards.
  我有点喜欢这些卡片。

[13:09] So when we talk about chronotypes, a lot of people may have heard of the idea but not actually heard the term chronoype
  所以当我们谈论生物钟类型时，很多人可能听说过这个概念，但实际上没有听过生物钟类型这个词。

[13:17] not actually heard the term chronoype before.
  实际上我以前没听过“时间型”这个词。

[13:19] So if anybody out there has ever been called an early bird or a night owl, those are chronoypes.
  所以，如果你被称作“早起鸟”或“夜猫子”，那些就是时间型。

[13:23] So, we've got early birds.
  所以，我们有早起鸟。

[13:25] These are people who, by the way, this is genetic.
  这些人，顺便说一句，这是基因决定的。

[13:27] You don't you don't actually get to choose this.
  你不能，你不能真正选择这个。

[13:29] There's a special area on your genome called the PER3 area.
  你的基因组中有一个特殊的区域叫做PER3区域。

[13:31] And when you have something called a single nucleotide polymorphism or a snip.
  当你有一个叫做单核苷酸多态性或SNP的东西时。

[13:35] If it's flipped one way, you're an early bird.
  如果它是这样翻转的，你就是早起鸟。

[13:38] If it's flipped another way, you're a night owl.
  如果它是那样翻转的，你就是夜猫子。

[13:40] If it's not flipped, you're in the middle.
  如果它没有翻转，你就处于中间状态。

[13:42] Okay?
  好的？

[13:43] So, so far, I haven't told anybody anything new.
  所以，到目前为止，我没有告诉任何人任何新东西。

[13:46] Like, this is this is all stuff that we've already learned.
  就像，这是我们已经学过的所有东西。

[13:47] The new part is this irregularity that seems to happen for people during for their sleep schedule.
  新部分是这种似乎发生在人们睡眠时间表中的不规律性。

[13:52] Specifically, an irregularity in their melatonin and cortisol production.
  具体来说，是他们褪黑素和皮质醇分泌的不规律性。

[13:54] So, all of this is predicated on when does your body make melatonin.
  所以，这一切都取决于你的身体何时产生褪黑素。

[13:56] So, if you're an early bird, your body makes melatonin earlier in the night starting at around 8:00 in the evening.
  所以，如果你是早起鸟，你的身体会在晚上早些时候产生褪黑素，大约在晚上8点开始。

[14:05] Makes you want to go to bed around 9:30.
  让你大约在9:30想睡觉。

[14:09] You have a question.
  你有一个问题。

[14:11] So, melatonin is a hormone that you produce inside of your body that
  所以，褪黑素是一种你在体内产生的激素，它

[14:17] you produce inside of your body that actually helps you sleep.
  你身体里产生的物质实际上有助于睡眠。

[14:19] It guides, it tells your body when it's bedtime, which is a little bit different than the adenosine, which makes you feel sleepy.
  它会指导，会告诉你的身体什么时候是睡觉时间，这与使你感到困倦的腺苷略有不同。

[14:27] I guess people listening now would be asking themselves, why does it matter to know my chronotype?
  我想现在听的人会问自己，了解我的生物钟有什么意义呢？

[14:30] Like, as it relates to my productivity, the way I live my life, my relationships, whatever matters to me, why does it matter?
  比如，它与我的生产力、我的生活方式、我的关系、对我来说重要的任何事情有什么关系，为什么它很重要？

[14:36] Because I can show you based on your chronoype the perfect time of day to do almost any activity.
  因为我可以根据你的生物钟告诉你一天中几乎任何活动的最佳时间。

[14:41] So if you f if you know when your body is doing certain things, when it has melatonin or when it has cortisol or adrenaline or all these other things, if you know the schedule, you can actually just change your activity to when your body is naturally producing the hormone and then you do the hormone better.
  所以，如果你知道你的身体在什么时候会产生某些物质，什么时候有褪黑素，什么时候有皮质醇或肾上腺素或所有这些其他物质，如果你知道这个时间表，你实际上可以调整你的活动，使其与你的身体自然产生荷尔蒙的时间相匹配，然后你就能更好地完成这项活动。

[14:56] Okay, so let's talk about the easy one, which is sex, right?
  好的，那么我们来谈谈那个简单的问题，那就是性，对吧？

[14:58] So a lot of people want to know, "Hey, Michael, what's the best time to have sex?"
  所以很多人想知道，“嘿，迈克尔，什么时候是最好的性爱时间？”

[15:01] By the way, I think that might be the third question that I get asked most um often other than uh the insomnia one and the mattress one I think is what's the best time for sex might be the the other question that I get asked more than anything.
  顺便说一句，我认为这可能是我被问到的第三个问题，仅次于失眠和床垫的问题，我认为“什么时候是最好的性爱时间”可能是我被问到最多的其他问题。

[15:13] Must be tricky if you the time you want to have sex and the time your partner wants to have sex are off.
  如果你想发生性关系的时间和你伴侣想发生性关系的时间不一致，那一定很棘手。

[15:15] Well, think about it like this. What if
  嗯，这样想吧。如果

[15:18] Well, think about it like this.
  嗯，这样想吧。

[15:20] What if your partner's an early bird and you're a night owl?
  如果你的伴侣是早起的人，而你是夜猫子呢？

[15:21] Yeah, I think that's me.
  是的，我想那就是我。

[15:23] Don't worry, we're we're going to be able to fix you.
  别担心，我们会能够解决你的问题。

[15:24] So, first of all, there's a couple of different answers to this question.
  所以，首先，这个问题有几个不同的答案。

[15:27] So, number one is you want to have a time.
  所以，第一点是你想要有一个时间。

[15:30] So, first of all, most people are intimate between 10:30 and 11:30 at night.
  所以，首先，大多数人在晚上10:30到11:30之间进行亲密行为。

[15:33] That's just a survey that we did.
  这只是我们做的一个调查。

[15:35] So, it makes kind of a lot of sense.
  所以，这似乎很有道理。

[15:37] But here's what's interesting is your hormone profile doesn't look too good at 11:30 at night for having sex.
  但有趣的是，你晚上11:30的荷尔蒙水平并不适合性行为。

[15:41] In order to have successful sex, you want to have estrogen, testosterone, progesterone, adrenaline, and cortisol all to be high and melatonin to be low.
  为了有成功的性行为，你希望雌激素、睾酮、孕酮、肾上腺素和皮质醇水平都高，而褪黑素水平低。

[15:51] What do you think your hormone profile looks like at 10:30 at night?
  你认为晚上10:30你的荷尔蒙水平会是什么样的？

[15:54] It's literally the opposite, right?
  简直是相反的，对吧？

[15:55] Melatonin is high and all those other things are low.
  褪黑素水平高，而其他所有东西都低。

[15:57] That's hint number one as to when would probably be the best time to have sex.
  这是第一个关于何时可能是最佳性爱时间的提示。

[16:01] Hint number two, if you happen to be having sex with somebody who was born biologically male, what do most men wake up with in the morning?
  第二个提示，如果你碰巧与天生是男性的人发生性行为，大多数男性早上醒来时会有什么？

[16:07] An erection.
  勃起。

[16:08] If that's not mother nature telling you when to use that thing, I don't know what is.
  如果这不是大自然在告诉你何时使用那个东西，我也不知道是什么了。

[16:10] Right?
  对吧？

[16:12] So, when you start to look at it, and we actually did the surveys, we discovered
  所以，当你开始审视它，而我们实际上做了调查，我们发现

[16:18] actually did the surveys, we discovered that people actually have greater connection and greater performance in their sex when they have sex in the morning time.
  实际上，我们进行的调查发现，人们在早晨发生性行为时，性关系和性表现会得到更大的提升。

[16:25] Now, do you have to brush your teeth and throw in a little mouthwash first?
  那么，你必须先刷牙漱口吗？

[16:30] Yes, of course you do.
  是的，当然要。

[16:31] Like, let's be fair to your partner here.
  就像，对你的伴侣公平一点。

[16:34] But you end up learning quite a bit.
  但你最终会学到很多东西。

[16:36] Again, your body is telling you this is actually the perfect time to do something like this.
  再说一次，你的身体在告诉你，这实际上是做这类事情的完美时机。

[16:39] Did you know there's like a perfect time to have coffee?
  你知道喝咖啡也有一个完美的时间吗？

[16:42] I didn't.
  我不知道。

[16:43] Yeah, there's absolutely a perfect time based on your chronoype, too.
  是的，根据你的生物钟类型，绝对有一个完美的时间。

[16:46] One of the first things that I ask people all the time, I'll ask you, um, is the first liquid that crosses over your lips in the morning caffeinated?
  我经常问人们的第一个问题是，你早上喝的第一口液体是含咖啡因的吗？

[16:53] Yes.
  是的。

[16:55] So, let's talk about why that's probably not the best idea.
  那么，我们来谈谈为什么这可能不是最好的主意。

[16:57] So, most people don't know, sorry, most people don't know, but uh sleep in and of itself is a dehydrative event.
  所以，大多数人不知道，抱歉，大多数人不知道，但睡眠本身是一种脱水事件。

[17:01] You lose almost a full liter of water just from the humidity in your breath by by breathing all night long.
  你整晚呼吸，仅通过呼吸的湿气就会损失近一升水。

[17:08] Caffeine is a diuretic, which mean it makes you have to go pee.
  咖啡因有利尿作用，这意味着它会让你想小便。

[17:12] So, when you're already lost a liter, now you add a couple of cups of caffeine, which makes you have to pee,
  所以，当你已经损失了一升水，现在又摄入了咖啡因，这会让你想小便，

[17:19] caffeine, which makes you have to pee, you're going to turn into a raisin
  咖啡因，它会让你想上厕所，你会变成一个葡萄干

[17:21] you're going to turn into a raisin before this whole thing is through.
  在这件事结束之前，你会变成一个葡萄干。

[17:22] before this whole thing is through. Okay?
  在这件事结束之前。好的？

[17:24] So, we need to get some water inside of you.
  所以，我们需要让你喝点水。

[17:25] And so, one of the big recommendations that I give all of my patients is don't have caffeine for the first 90 minutes you're awake.
  所以，我给所有病人的一个重要建议是，在醒来的前90分钟不要摄入咖啡因。

[17:33] Now, you're going to sit here and say, "9 minutes? That's a Michael? That's a long time not to have any caffeine."
  现在，你会坐在这里说，“9分钟？那是迈克尔？那可是很长一段时间不能摄入咖啡因了。”

[17:39] Like, how am I going to do that?
  比如，我该怎么做呢？

[17:40] Like, I've got my morning routine.
  比如，我有我的晨间习惯。

[17:42] I can smell the coffee in the morning.
  我能闻到早晨的咖啡香。

[17:43] It smells so good. Everything's going.
  闻起来真好。一切都在进行。

[17:45] How's how's this going to work?
  这会怎么进行呢？

[17:46] Let me explain the biology.
  让我来解释一下生物学原理。

[17:48] In order to exit a state of unconsciousness, you need two hormones, and you need a lot of them.
  要摆脱无意识状态，你需要两种激素，而且需要很多。

[17:51] You need adrenaline and cortisol and they both wake you up.
  你需要肾上腺素和皮质醇，它们都能让你清醒。

[17:53] When you have a brain that's full of adrenaline and cortisol and you add caffeine to it, it's like it's like adding weak tea to somebody who's taking cocaine.
  当你的大脑充满肾上腺素和皮质醇，然后你再加入咖啡因，这就像给一个正在吸食可卡因的人喝淡茶一样。

[18:04] Okay?
  好的？

[18:06] It's not a very powerful stimulant compared to the hormones that are in your brain that are a powerful stimulant.
  与你大脑中强大的兴奋剂激素相比，它并不是一个非常强大的兴奋剂。

[18:10] But if you just wait 90 minutes, cortisol and adrenaline naturally drop.
  但如果你只等90分钟，皮质醇和肾上腺素就会自然下降。

[18:14] If you have your caffeine, then it actually boosts the cortisol and gives you a bigger bang for your buck.
  如果你摄入咖啡因，它实际上会促进皮质醇的分泌，让你事半功倍。

[18:20] your buck.
  你的雄鹿。

[18:23] so you hydrate before you caffeinate and about the amount somewhere between 15 and 20 ounces of water if you can get that down in the first hour and a half that you're awake.
  所以你在喝咖啡因之前先补充水分，并且水量在15到20盎司之间，如果你能在醒来的第一个小时半内喝完的话。

[18:30] that you're awake.
  你醒了。

[18:32] What's that in English terms?
  用英语来说是多少？

[18:33] Oh, I don't know what that we'll have to look it up.
  哦，我不知道那是什么，我们得查一下。

[18:35] Is it one cup? Is it two cups?
  是一杯吗？是两杯吗？

[18:37] Oh, I would say it's probably 3 to four cups of water.
  哦，我估计可能是三到四杯水。

[18:39] Okay. Well, that's a lot.
  好的。嗯，那很多了。

[18:41] Well, don't forget you've lost a lot of water while you're sleeping and you might have lost it the previous day because let's say you worked out or things like that.
  嗯，别忘了你在睡觉的时候流失了很多水分，而且你可能在前一天也流失了水分，因为比如说你锻炼了或者类似的事情。

[18:48] So, let's get into these chronotypes then.
  那么，我们来谈谈这些昼夜节律类型吧。

[18:51] Yeah. So, let's start off with the lion.
  是的。那么，我们先从狮子开始。

[18:54] So, lions are my early birds.
  所以，狮子是我的早起者。

[18:56] Um, you know you've got a lion in your midst when you get an email at 6:00 a.m., right?
  嗯，当你早上6点收到一封邮件时，你就知道你身边有个狮子，对吧？

[18:58] That's somebody who's been up for a while and who's got their brain kind of cooking.
  那是某人已经醒了一段时间，并且大脑已经开始运转了。

[19:01] Um, lions like to make a list and go from step one to step two to step three every single day.
  嗯，狮子喜欢每天列一个清单，然后从第一步到第二步再到第三步。

[19:05] They get a lot of confidence and they get a lot of pleasure following uh this list.
  他们从遵循这个清单中获得了很多信心和很多乐趣。

[19:09] But, if I'm honest with you, being a lion isn't all it's cracked up to be because dinner and a movie is out for a line.
  但是，说实话，成为一只狮子并不像看起来那么好，因为狮子们不能去吃晚饭看电影。

[19:13] They've been up since like 4:30, 5 o'clock in the morning, right?
  他们从早上4:30、5点就醒了，对吧？

[19:17] They don't want to go see a concert late at night.
  他们不想在深夜去看音乐会。

[19:22] go see a concert late at night.
  晚上去看音乐会。

[19:24] They want to go to bed at like 8:30, nine o'clock.
  他们想在晚上八点半，九点左右睡觉。

[19:26] So, when you're looking at lions or what I call early birds, what I call lions, they've got some very interesting characteristics.
  所以，当你观察狮子或者我称之为早起者，我称之为狮子的人时，他们有一些非常有趣的特征。

[19:30] They make up between 10 and 15% of the population from a biological characteristic standpoint, their melatonin stops early and their cortisol starts early.
  从生物学特征的角度来看，他们占人口的10%到15%，他们的褪黑激素分泌提前停止，皮质醇分泌提前开始。

[19:41] So, their melatonin stops at about 4:30, 5:00 in the morning, and that's when cortisol starts.
  所以，他们的褪黑激素在早上四点半到五点左右停止分泌，这时皮质醇开始分泌。

[19:44] And that's the reason why they wake up so early.
  这就是他们起得这么早的原因。

[19:47] What sort of window do the lions wake up in?
  狮子们大概在什么时候醒来？

[19:51] So, it's interesting because I've got some lions who are kind of extreme, like they're getting up at 4:30 in the morning, which is not really probably the best idea.
  所以，这很有趣，因为我有一些狮子类型的人，他们有点极端，比如他们早上四点半就起床了，这可能不是最好的主意。

[19:58] But generally speaking, my lions get up right around 5, 5:15 up until about 6:00, 6:30, but they are definitely my early risers.
  但总的来说，我的狮子类型的人大约在五点到五点十五分起床，一直到六点到六点半，但他们绝对是我的早起者。

[20:03] They have a small breakfast.
  他们吃一顿简单的早餐。

[20:06] They don't like to eat a lot of food early in the morning time because a lot of these people like to go work out fairly quickly after they've woken up.
  他们不喜欢在早上吃很多东西，因为很多人喜欢在醒来后不久去锻炼。

[20:13] um which is very different than some of my other chronotypes.
  嗯，这与我的一些其他时间类型非常不同。

[20:15] My night owls don't like to work out in the morning.
  我的夜猫子不喜欢在早上锻炼。

[20:19] They don't like to do anything in the morning.
  他们早上什么都不想做。

[20:20] So, my lions like to work out early in the morning.
  所以，我的狮子类型的人喜欢在早上锻炼。

[20:21] A light
  轻量的

[20:23] work out early in the morning. A light breakfast. And also, their best work

[20:25] breakfast. And also, their best work window is usually somewhere between like

[20:27] window is usually somewhere between like 9:30 and 11:30. Like, that's when all

[20:29] 9:30 and 11:30. Like, that's when all the good stuff gets done. Like when they

[20:31] the good stuff gets done. Like when they have if they have to get details or if

[20:33] have if they have to get details or if they have to do brainstorming or things

[20:35] they have to do brainstorming or things like that, that's really kind of where a

[20:37] like that, that's really kind of where a lot of the magic happens for them. By

[20:39] lot of the magic happens for them. By about two o'clock in the afternoon,

[20:40] about two o'clock in the afternoon, there's not a lot of stuff left inside

[20:42] there's not a lot of stuff left inside the lion to be able to do do a lot of

[20:44] the lion to be able to do do a lot of good things. That's when I have lions do

[20:46] good things. That's when I have lions do more physical activities that don't

[20:48] more physical activities that don't require a lot of cognition. So maybe you

[20:50] require a lot of cognition. So maybe you go for an afternoon walk or maybe you

[20:52] go for an afternoon walk or maybe you have uh you know you're you're meeting

[20:53] have uh you know you're you're meeting with your folks that may not be really

[20:55] with your folks that may not be really detail oriented but more processoriented

[20:58] detail oriented but more processoriented in the afternoon

[20:58] in the afternoon >> admin and stuff.

[20:59] >> admin and stuff. >> Yeah, absolutely. I actually had one uh

[21:02] >> Yeah, absolutely. I actually had one uh fellow chronotype his entire company and

[21:05] fellow chronotype his entire company and then move meetings based on who was

[21:07] then move meetings based on who was going to be in the meeting. Like it like

[21:09] going to be in the meeting. Like it like he had all the early birds and he had

[21:11] he had all the early birds and he had meeting at 8:00 in the morning and then

[21:12] meeting at 8:00 in the morning and then all the night owls he had a meeting at

[21:14] all the night owls he had a meeting at 4:00 in the afternoon. He said it was

[21:16] 4:00 in the afternoon. He said it was amazing. He said it worked out really

[21:17] amazing. He said it worked out really really well.

[21:18] really well. >> Wow. What's the next one?

[21:19] >> Wow. What's the next one? >> So the next one is the bear. So bears

[21:22] >> So the next one is the bear. So bears are representative of people that are in

[21:24] are representative of people that are in between early birds and night owls,

[21:26] between early birds and night owls, right? So bears are the best. Honestly,

[21:29] right? So bears are the best. Honestly, dude, I wish I was a bear because the

[21:31] dude, I wish I was a bear because the whole schedule of life works on a bear

[21:33] whole schedule of life works on a bear schedule. 9 to5 is perfect for a bear.

[21:35] schedule. 9 to5 is perfect for a bear. And they make up between 50 and 55% of

[21:38] And they make up between 50 and 55% of the population. So, literally one out of

[21:40] the population. So, literally one out of two people is a bear.

[21:41] two people is a bear. >> And when's their peak work time?

[21:44] >> And when's their peak work time? >> So, their peak work time has a tendency

[21:45] >> So, their peak work time has a tendency to be sort of in the noon to 2:00 range.

[21:48] to be sort of in the noon to 2:00 range. Um, they're a little bit later than what

[21:50] Um, they're a little bit later than what you would see the line. Some of them, I

[21:51] you would see the line. Some of them, I think, can actually be better at 11.

[21:54] think, can actually be better at 11. It's kind of interesting. And we've had

[21:55] It's kind of interesting. And we've had almost 3 million people take the quiz

[21:57] almost 3 million people take the quiz and we've discovered that inside of

[21:58] and we've discovered that inside of bears, there appear to be early bears

[22:00] bears, there appear to be early bears and later bears. So there are people who

[22:02] and later bears. So there are people who fall into that category but like to get

[22:04] fall into that category but like to get up a little bit early. So for them their

[22:06] up a little bit early. So for them their productivity window is probably 10:30,

[22:08] productivity window is probably 10:30, 11. But for the later bears, it's more

[22:10] 11. But for the later bears, it's more like 11:30, 12, and then it's about a

[22:12] like 11:30, 12, and then it's about a 2hour window after that.

[22:13] 2hour window after that. >> For the people listening, um on screen

[22:16] >> For the people listening, um on screen at the moment is a grid showing you the

[22:18] at the moment is a grid showing you the different chronotypes, the weight times,

[22:20] different chronotypes, the weight times, the peak work window, and the sort of

[22:21] the peak work window, and the sort of afternoon slump time. What's the next

[22:24] afternoon slump time. What's the next chronotype?

[22:25] chronotype? >> So, the next chronotype is me, the wolf.

[22:27] >> So, the next chronotype is me, the wolf. >> I think I'm a wolf.

[22:29] >> I think I'm a wolf. >> You might be a wolf.

[22:30] >> You might be a wolf. >> I love lions. I get it. I get a wolf.

[22:32] >> I love lions. I get it. I get a wolf. >> Well, you might be. Hey, look, join me.

[22:34] >> Well, you might be. Hey, look, join me. It'd be great. So, wolves represent the

[22:36] It'd be great. So, wolves represent the night owls, right? And so, wolves are my

[22:40] night owls, right? And so, wolves are my artists, my actors, my creatives. If you

[22:42] artists, my actors, my creatives. If you know a creative, when do they get their

[22:44] know a creative, when do they get their biggest idea? It's not 2 o'clock in the

[22:46] biggest idea? It's not 2 o'clock in the afternoon, it's 2 o'clock in the

[22:47] afternoon, it's 2 o'clock in the morning. Wolves are my highest

[22:49] morning. Wolves are my highest risktakers. I know that that probably

[22:51] risktakers. I know that that probably you fall into that category as well.

[22:53] you fall into that category as well. Wolves are the folks that show up at the

[22:55] Wolves are the folks that show up at the party at 11 o'clock at night, but they

[22:56] party at 11 o'clock at night, but they stay till 2 o'clock in the morning and

[22:58] stay till 2 o'clock in the morning and they help you clean up and they hate

[23:00] they help you clean up and they hate mornings more than anything.

[23:03] mornings more than anything. >> So, should we talk about dolphins?

[23:04] >> So, should we talk about dolphins? >> What's the next one? Yeah,

[23:05] >> What's the next one? Yeah, >> dolphins. This is the category that you

[23:07] >> dolphins. This is the category that you fell into. So, let's talk about who are

[23:09] fell into. So, let's talk about who are the dolphins and and what does this

[23:11] the dolphins and and what does this actually represent? So, dolphins are

[23:13] actually represent? So, dolphins are usually highly intelligent. They're

[23:15] usually highly intelligent. They're usually people who are fast-talking,

[23:17] usually people who are fast-talking, well- read. These are people who are a

[23:19] well- read. These are people who are a lot like a lion in terms of they like to

[23:21] lot like a lion in terms of they like to get up. They crave longer bouts of

[23:23] get up. They crave longer bouts of sleep, but unfortunately their body just

[23:25] sleep, but unfortunately their body just doesn't have a long sleep drive and so

[23:27] doesn't have a long sleep drive and so they get really frustrated a lot of

[23:29] they get really frustrated a lot of times. Um, also I think they have just a

[23:31] times. Um, also I think they have just a teeny bit of anxiety behind them. So a

[23:34] teeny bit of anxiety behind them. So a lot of them, for example, the details

[23:36] lot of them, for example, the details really matter to a dolphin, right?

[23:38] really matter to a dolphin, right? Versus other people where details might

[23:40] Versus other people where details might not matter nearly as much. I think a lot

[23:42] not matter nearly as much. I think a lot of my dolphins have got just a little

[23:43] of my dolphins have got just a little bit of obsessivecompulsive disorder. So

[23:46] bit of obsessivecompulsive disorder. So they're kind of focused in on the on the

[23:48] they're kind of focused in on the on the different things. Like if I ask a

[23:50] different things. Like if I ask a dolphin to do a project, generally

[23:51] dolphin to do a project, generally speaking, they're never finished with it

[23:53] speaking, they're never finished with it until I say, "Can you just give me the

[23:55] until I say, "Can you just give me the project back now because they're always

[23:57] project back now because they're always working on a little detail here or

[23:58] working on a little detail here or working on a detail there." Um, but

[24:00] working on a detail there." Um, but dolphins are my favorite. They're the

[24:01] dolphins are my favorite. They're the people that I actually wrote the book

[24:02] people that I actually wrote the book for. Um, they're the ones that I I enjoy

[24:04] for. Um, they're the ones that I I enjoy working with the most. Um, because

[24:06] working with the most. Um, because they're actually the easiest to work

[24:08] they're actually the easiest to work with because we can once I explain to

[24:10] with because we can once I explain to them how their hormones can be up and

[24:11] them how their hormones can be up and down and sideways, it can it starts to

[24:13] down and sideways, it can it starts to make a lot more sense for them. And for

[24:15] make a lot more sense for them. And for anyone trying to figure out which one of

[24:17] anyone trying to figure out which one of these they are, where do they go to do

[24:19] these they are, where do they go to do the test and how long does it take?

[24:20] the test and how long does it take? >> Yeah, you can go to my website. It's

[24:22] >> Yeah, you can go to my website. It's called chronoquiz.com.

[24:24] called chronoquiz.com. Uh, and uh, it takes about 3 4 minutes.

[24:26] Uh, and uh, it takes about 3 4 minutes. It's not very long at all. It's going to

[24:28] It's not very long at all. It's going to ask you a bunch of questions about your

[24:29] ask you a bunch of questions about your sleep, about timing, things like that.

[24:31] sleep, about timing, things like that. >> Okay, I'll put that in the description.

[24:33] >> Okay, I'll put that in the description. So, after you finish listening, you can

[24:34] So, after you finish listening, you can all go take it and let me know your

[24:35] all go take it and let me know your thoughts in the comments section as

[24:36] thoughts in the comments section as well. So, once you figure out what your

[24:38] well. So, once you figure out what your chronosype is, come back to the episode

[24:39] chronosype is, come back to the episode and and let me know below,

[24:40] and and let me know below, >> please.

[24:41] >> please. >> And does my sleep change with age,

[24:43] >> And does my sleep change with age, Michael? It does. Absolutely.

[24:45] Michael? It does. Absolutely. >> So, do my do my chronotypes change with

[24:47] >> So, do my do my chronotypes change with age?

[24:47] age? >> They do, actually. So, believe it or

[24:49] >> They do, actually. So, believe it or not, you've gone through all the

[24:50] not, you've gone through all the chronotypes already. When you're an itty

[24:53] chronotypes already. When you're an itty bitty baby, you're a lion. You go to bed

[24:55] bitty baby, you're a lion. You go to bed really early. You wake up really early,

[24:56] really early. You wake up really early, right? Then you're a toddler, right? And

[24:58] right? Then you're a toddler, right? And in in like grammar school, you're a

[25:00] in in like grammar school, you're a bear. You're going to bed around 7:30.

[25:02] bear. You're going to bed around 7:30. You're waking up around 7:30. Then

[25:03] You're waking up around 7:30. Then adolescence hits, right? What do you

[25:05] adolescence hits, right? What do you want to do? Stay up until midnight and

[25:08] want to do? Stay up until midnight and sleep until 2, right? You become a wolf.

[25:10] sleep until 2, right? You become a wolf. Then at about 23 24 your chronotype has

[25:13] Then at about 23 24 your chronotype has a tendency to set into one of those

[25:15] a tendency to set into one of those three or four things and then you stay

[25:17] three or four things and then you stay there for an extended period of time

[25:19] there for an extended period of time like 25 30 years until you hit my age.

[25:22] like 25 30 years until you hit my age. So I'm going to be 58 soon and right

[25:24] So I'm going to be 58 soon and right when you hit in the mid-50s what we see

[25:26] when you hit in the mid-50s what we see is melatonin production can either slow

[25:29] is melatonin production can either slow down or get earlier. So as an example if

[25:32] down or get earlier. So as an example if your parents are still alive and you

[25:33] your parents are still alive and you said hey mom dad I want to go for

[25:35] said hey mom dad I want to go for dinner. What time would they want to go

[25:36] dinner. What time would they want to go for dinner?

[25:37] for dinner? >> Early.

[25:38] >> Early. >> Right? four o'clock in the afternoon,

[25:39] >> Right? four o'clock in the afternoon, 4:30 in the afternoon, you're like,

[25:40] 4:30 in the afternoon, you're like, "What is wrong with you, mom? What's

[25:42] "What is wrong with you, mom? What's going on?" That's her chronoype is going

[25:44] going on?" That's her chronoype is going backwards and your sleep changes over

[25:46] backwards and your sleep changes over the course of time. To be clear, at once

[25:48] the course of time. To be clear, at once you hit like age probably 50, 45 or 50,

[25:52] you hit like age probably 50, 45 or 50, we start to see a slowdown in production

[25:53] we start to see a slowdown in production of melatonin. We also see an increase in

[25:56] of melatonin. We also see an increase in what are called EEG arousals. So things

[25:58] what are called EEG arousals. So things that break up your sleep and make it so

[26:00] that break up your sleep and make it so it's not so continuous. That can be

[26:02] it's not so continuous. That can be problematic as well. So there's a lot of

[26:03] problematic as well. So there's a lot of things that can happen as you age.

[26:04] things that can happen as you age. >> So do I start sleeping less as I get

[26:06] >> So do I start sleeping less as I get older? You start sleeping poorer

[26:08] older? You start sleeping poorer quality. I'm not convinced that it's

[26:09] quality. I'm not convinced that it's always less.

[26:10] always less. >> And is that going to make me grumpy?

[26:12] >> And is that going to make me grumpy? >> Yes, it is.

[26:13] >> Yes, it is. >> Really?

[26:13] >> Really? >> Absolutely. Poor quality sleep is, I

[26:15] >> Absolutely. Poor quality sleep is, I would argue, is much worse than poor

[26:17] would argue, is much worse than poor quantity sleep. I I would rather I've

[26:19] quantity sleep. I I would rather I've got somebody who got 5 hours of really

[26:21] got somebody who got 5 hours of really great sleep versus seven hours of really

[26:24] great sleep versus seven hours of really light crappy sleep every time.

[26:26] light crappy sleep every time. >> Does that mean that as I get older, I'm

[26:27] >> Does that mean that as I get older, I'm going to be more grumpy?

[26:30] going to be more grumpy? >> It depends on the quality of your sleep.

[26:31] >> It depends on the quality of your sleep. So, what I can teach you is how to not

[26:34] So, what I can teach you is how to not get poor quality sleep as you age.

[26:36] get poor quality sleep as you age. Perfect example, a lot of folks who are

[26:38] Perfect example, a lot of folks who are a little bit on the older side are used

[26:39] a little bit on the older side are used to drinking coffee late in the day.

[26:41] to drinking coffee late in the day. Well, if you change that habit, then you

[26:42] Well, if you change that habit, then you don't have as many sleep problems.

[26:44] don't have as many sleep problems. >> And I shouldn't I shouldn't be having

[26:45] >> And I shouldn't I shouldn't be having coffee late in the day at all.

[26:46] coffee late in the day at all. >> Probably you want to stop by about 2

[26:48] >> Probably you want to stop by about 2 p.m., right? So, if you stop around 2

[26:50] p.m., right? So, if you stop around 2 p.m., the halfife of caffeine is between

[26:52] p.m., the halfife of caffeine is between 6 and 8 hours. So, 8 hours later is

[26:55] 6 and 8 hours. So, 8 hours later is roughly 10, which is roughly when people

[26:56] roughly 10, which is roughly when people are kind of wanting to go to sleep. So,

[26:58] are kind of wanting to go to sleep. So, I would say that that would probably be

[27:00] I would say that that would probably be the the time to do it. I think about my

[27:01] the the time to do it. I think about my siblings and us all being woken up for

[27:03] siblings and us all being woken up for school and I think about my performance

[27:05] school and I think about my performance in school

[27:06] in school >> and of all my siblings, there's four of

[27:08] >> and of all my siblings, there's four of us.

[27:09] us. >> I was the one that always struggled with

[27:11] >> I was the one that always struggled with being woken up in the morning in part

[27:12] being woken up in the morning in part because I'd gone to bed later.

[27:14] because I'd gone to bed later. >> But then I was also the one that

[27:15] >> But then I was also the one that struggled with school the most.

[27:17] struggled with school the most. >> Yeah. That characteristic of a wolf

[27:19] >> Yeah. That characteristic of a wolf characteristic of this night person. If

[27:22] characteristic of this night person. If I'm honest with you, dude, like most

[27:24] I'm honest with you, dude, like most kids should not be waking up at the time

[27:25] kids should not be waking up at the time they're waking up to go to school,

[27:27] they're waking up to go to school, right? I mean so many kids are waking up

[27:29] right? I mean so many kids are waking up at real like you know 5:30 6:00 in the

[27:31] at real like you know 5:30 6:00 in the morning they have an hourong bus ride

[27:33] morning they have an hourong bus ride then they get there and if you're an

[27:35] then they get there and if you're an adolescent I don't think anything could

[27:37] adolescent I don't think anything could be worse

[27:38] be worse >> right

[27:39] >> right >> so we have to really start to try to be

[27:41] >> so we have to really start to try to be a little bit more thoughtful and look at

[27:42] a little bit more thoughtful and look at like what are some of the activities

[27:44] like what are some of the activities that kids are doing how can we get them

[27:45] that kids are doing how can we get them to maybe take naps during the day if

[27:47] to maybe take naps during the day if they need them um athletic performance

[27:49] they need them um athletic performance can depend on sleep academic performance

[27:51] can depend on sleep academic performance can depend on sleep it's it's

[27:52] can depend on sleep it's it's unbelievable all the different things

[27:54] unbelievable all the different things yes

[27:54] yes >> has there ever been any research done

[27:56] >> has there ever been any research done >> there has on different chronotypes

[27:58] >> there has on different chronotypes academic performance.

[27:59] academic performance. >> There has been actually they haven't

[28:00] >> There has been actually they haven't they labeled it directly as chronotypes

[28:03] they labeled it directly as chronotypes but they've looked at it based on age

[28:04] but they've looked at it based on age range and we know that for example here

[28:06] range and we know that for example here in the United States there's a big push

[28:08] in the United States there's a big push for to change school start times so that

[28:11] for to change school start times so that way high schoolers aren't starting at

[28:13] way high schoolers aren't starting at 7:00 in the morning because high schools

[28:15] 7:00 in the morning because high schools shouldn't be starting at 7 o'clock in

[28:16] shouldn't be starting at 7 o'clock in the morning. Preschoolers should be

[28:18] the morning. Preschoolers should be starting at 7 o'clock in the morning

[28:19] starting at 7 o'clock in the morning because their body naturally wakes up at

[28:20] because their body naturally wakes up at that time. So, we've actually seen there

[28:22] that time. So, we've actually seen there was a great study um that was done at

[28:24] was a great study um that was done at the University of Minnesota that

[28:26] the University of Minnesota that discovered that um when they just had

[28:28] discovered that um when they just had people come in 1 hour later from their

[28:31] people come in 1 hour later from their first period, they improved by one full

[28:33] first period, they improved by one full letter grade, meaning they went from

[28:35] letter grade, meaning they went from being C students to being B students or

[28:37] being C students to being B students or from B students to A students merely by

[28:40] from B students to A students merely by changing the timing of their first

[28:42] changing the timing of their first class. So that should give you pretty

[28:45] class. So that should give you pretty good insight as to sort of these big

[28:47] good insight as to sort of these big area like and and all children are

[28:50] area like and and all children are vulnerable to this. Like this is not

[28:51] vulnerable to this. Like this is not like I'm not telling you anything that's

[28:53] like I'm not telling you anything that's new. This is these are studies that have

[28:54] new. This is these are studies that have been going on for quite a while. And

[28:56] been going on for quite a while. And there's actually a whole movement trying

[28:57] there's actually a whole movement trying to get school start times to to slow

[29:00] to get school start times to to slow down now.

[29:01] down now. >> Looking at some of the research here, it

[29:02] >> Looking at some of the research here, it says research consistently shows that

[29:04] says research consistently shows that morning types, which is the

[29:06] morning types, which is the >> lion,

[29:07] >> lion, >> the lion, earn higher grades not due to

[29:09] >> the lion, earn higher grades not due to higher IQ, but because exams are

[29:11] higher IQ, but because exams are scheduled during their peak alertness

[29:12] scheduled during their peak alertness windows. You got it.

[29:13] windows. You got it. >> That's crazy.

[29:14] >> That's crazy. >> Sometimes wolves turn out to be much

[29:16] >> Sometimes wolves turn out to be much smarter, but because they're they can't

[29:18] smarter, but because they're they can't perform at those early times, nobody

[29:20] perform at those early times, nobody knows. Remember, wolves are my

[29:21] knows. Remember, wolves are my creatives. Like, where do you think some

[29:23] creatives. Like, where do you think some of these create great creative

[29:24] of these create great creative innovations and ideas come from in the

[29:26] innovations and ideas come from in the tech world, right? Like, these are the

[29:28] tech world, right? Like, these are the wolves that are out there that are up

[29:30] wolves that are out there that are up late at night coding and trying to

[29:32] late at night coding and trying to figure out what's going on.

[29:34] figure out what's going on. >> It's pretty cool when you think about

[29:35] >> It's pretty cool when you think about it. And I just there's this thing called

[29:37] it. And I just there's this thing called the synchronous synchrony effect from a

[29:40] the synchronous synchrony effect from a study in 2020 where nearly 800 students

[29:42] study in 2020 where nearly 800 students found a clear synchrony effect. Students

[29:45] found a clear synchrony effect. Students performed significantly better when

[29:47] performed significantly better when their class schedule matched their

[29:49] their class schedule matched their chronotype.

[29:49] chronotype. >> Exactly.

[29:50] >> Exactly. >> Those morning people dominated in

[29:51] >> Those morning people dominated in morning classes and and the owls um or

[29:54] morning classes and and the owls um or the wolves often caught up and

[29:56] the wolves often caught up and outperformed the morning people when

[29:58] outperformed the morning people when tested in the afternoon or evening.

[30:00] tested in the afternoon or evening. >> Exactly.

[30:01] >> Exactly. >> It's pretty fascinating. Now think about

[30:03] >> It's pretty fascinating. Now think about it like this. Could you imagine a school

[30:04] it like this. Could you imagine a school system where if we identified children's

[30:07] system where if we identified children's chronotypes during their particular age

[30:08] chronotypes during their particular age range and then we changed the testing so

[30:10] range and then we changed the testing so that they got tested when they're at

[30:11] that they got tested when they're at their peak hours?

[30:12] their peak hours? >> Yeah.

[30:13] >> Yeah. >> They'd actually do better.

[30:14] >> They'd actually do better. >> People don't know this, but I never do p

[30:16] >> People don't know this, but I never do p podcasts in the morning.

[30:17] podcasts in the morning. >> I don't blame you ever.

[30:19] >> I don't blame you ever. >> You shouldn't. Yeah.

[30:20] >> You shouldn't. Yeah. >> It's it's not your time. Yeah.

[30:22] >> It's it's not your time. Yeah. >> Right. Like you have a very specific

[30:24] >> Right. Like you have a very specific subscribed time that I think works well

[30:25] subscribed time that I think works well for you. So I think you should abide by

[30:27] for you. So I think you should abide by that.

[30:28] that. >> Duration of sleep. There's lots of

[30:30] >> Duration of sleep. There's lots of conversation around how long you're

[30:31] conversation around how long you're supposed to sleep for. What what's the

[30:32] supposed to sleep for. What what's the truth? Yeah.

[30:33] truth? Yeah. >> 8 hours is a myth. Let's be fair. Like

[30:36] >> 8 hours is a myth. Let's be fair. Like we came up with that from like the 30s.

[30:38] we came up with that from like the 30s. There was a great study at Stanford that

[30:40] There was a great study at Stanford that came up with 8 hours and 13 minutes plus

[30:42] came up with 8 hours and 13 minutes plus or minus. And that's kind of where we

[30:43] or minus. And that's kind of where we came up with that as an idea. The truth

[30:45] came up with that as an idea. The truth of the matter is somewhere between 7 and

[30:47] of the matter is somewhere between 7 and 9 hours really is kind of the amount

[30:49] 9 hours really is kind of the amount that people should be looking for. But

[30:52] that people should be looking for. But some people don't have that luxury. Some

[30:53] some people don't have that luxury. Some people don't have that much time that

[30:55] people don't have that much time that they can put towards sleep and so they

[30:57] they can put towards sleep and so they get a little bit less sleep. But for the

[31:00] get a little bit less sleep. But for the lower level limit, I don't like anybody

[31:02] lower level limit, I don't like anybody getting less than 6 hours. When somebody

[31:04] getting less than 6 hours. When somebody gets less than 6 hours sleep, their

[31:06] gets less than 6 hours sleep, their driving is off. And so you can't operate

[31:08] driving is off. And so you can't operate machinery. So if you're driving to work

[31:09] machinery. So if you're driving to work or god forbid, carpooling your kids to

[31:11] or god forbid, carpooling your kids to school and you're only you only got, you

[31:13] school and you're only you only got, you know, less than 6 hours of sleep on on

[31:15] know, less than 6 hours of sleep on on board, it's probably not going to go

[31:17] board, it's probably not going to go well.

[31:17] well. >> We we do have to stop here and talk

[31:19] >> We we do have to stop here and talk about parents because listen, you're

[31:20] about parents because listen, you're either a parent now, you might be

[31:22] either a parent now, you might be someday. Absolutely.

[31:23] someday. Absolutely. >> Maybe you won't be. But for those I've

[31:25] >> Maybe you won't be. But for those I've just got a huge amount of respect for

[31:26] just got a huge amount of respect for parents because you know I've gone I'm

[31:28] parents because you know I've gone I'm not a parent yet. I hope I will become

[31:30] not a parent yet. I hope I will become one. But when I see what my brother who

[31:33] one. But when I see what my brother who has three kids under the age of what

[31:35] has three kids under the age of what seven now um

[31:37] seven now um >> how much sleep has he lost?

[31:39] >> how much sleep has he lost? >> A lot and and and his wife as well. But

[31:42] >> A lot and and and his wife as well. But um you must get parents coming to you

[31:44] um you must get parents coming to you all the time being like what the hell do

[31:45] all the time being like what the hell do I do? Like I've got the I've got to wake

[31:46] I do? Like I've got the I've got to wake up when the kids wake up and but I'm

[31:48] up when the kids wake up and but I'm it's destroying my my relationship, my

[31:50] it's destroying my my relationship, my marriage, my sex, whatever it might be.

[31:52] marriage, my sex, whatever it might be. >> Yeah. So parenting children and sleep

[31:55] >> Yeah. So parenting children and sleep are difficult to coexist, but they're

[31:57] are difficult to coexist, but they're not impossible. It really has to do with

[31:59] not impossible. It really has to do with discipline and kind of thinking through

[32:01] discipline and kind of thinking through some ideas for yourself. When my So I

[32:04] some ideas for yourself. When my So I have a 23-year-old son and a 22-year-old

[32:06] have a 23-year-old son and a 22-year-old daughter, so I'm a little bit out of the

[32:08] daughter, so I'm a little bit out of the the realm of having to deal with them

[32:09] the realm of having to deal with them every day. Um, but I was, like I said

[32:12] every day. Um, but I was, like I said before, I was in charge of mornings uh

[32:14] before, I was in charge of mornings uh at our house waking them up. And it's a

[32:16] at our house waking them up. And it's a lot, right? And so the very first thing

[32:17] lot, right? And so the very first thing that I try to explain to parents,

[32:19] that I try to explain to parents, especially if they have a child who has

[32:21] especially if they have a child who has an irregular sleep pattern and is really

[32:23] an irregular sleep pattern and is really causing chaos for the rest, like one

[32:25] causing chaos for the rest, like one child who won't go to sleep and it's

[32:27] child who won't go to sleep and it's keeping every the whole house up. First

[32:29] keeping every the whole house up. First thing you want to do, educate the kid,

[32:31] thing you want to do, educate the kid, right? A lot of kids don't know what

[32:32] right? A lot of kids don't know what they're doing is causing a lot of

[32:33] they're doing is causing a lot of problems. They they're just kids.

[32:35] problems. They they're just kids. They're just hanging out having fun. You

[32:36] They're just hanging out having fun. You know, they're they've got energy. They

[32:37] know, they're they've got energy. They want to be awake. So that you want to

[32:39] want to be awake. So that you want to educate them and say, "Hey, now is a

[32:41] educate them and say, "Hey, now is a particular time to wind down. This is

[32:43] particular time to wind down. This is where your body recovers. this is how

[32:44] where your body recovers. this is how you get to do sports the next day or

[32:46] you get to do sports the next day or theater the next day or ac whatever your

[32:48] theater the next day or ac whatever your computers whatever your thing is you can

[32:50] computers whatever your thing is you can tie it to sleep and performance pretty

[32:54] tie it to sleep and performance pretty easily and so getting them to understand

[32:56] easily and so getting them to understand that becomes very very critical number

[32:58] that becomes very very critical number two is have some guidelines right have

[33:00] two is have some guidelines right have bedtimes have wake up times and follow

[33:02] bedtimes have wake up times and follow them as quick as closely as you can for

[33:05] them as quick as closely as you can for parents oftentimes what I try to tell

[33:07] parents oftentimes what I try to tell them to do is like look after your child

[33:10] them to do is like look after your child goes to bed if you've got a child that

[33:11] goes to bed if you've got a child that has problems for sleeping

[33:14] has problems for sleeping take turns. Do what I call the on call

[33:16] take turns. Do what I call the on call method. So, as a doctor, sometimes, you

[33:18] method. So, as a doctor, sometimes, you know, you get a call in the middle of

[33:19] know, you get a call in the middle of the night because you you're covering

[33:20] the night because you you're covering patients at the hospital for your buddy

[33:22] patients at the hospital for your buddy or something like that. You're on call.

[33:24] or something like that. You're on call. So, when you've got two people who are

[33:26] So, when you've got two people who are managing one child, one person handles

[33:28] managing one child, one person handles Monday night, Wednesday night, Friday

[33:29] Monday night, Wednesday night, Friday night, the other one handles Tuesday,

[33:31] night, the other one handles Tuesday, Thursday, Saturday. You flip a coin for

[33:33] Thursday, Saturday. You flip a coin for Sunday. So, if the kid wakes up at 2

[33:34] Sunday. So, if the kid wakes up at 2 o'clock in the morning, both parents

[33:36] o'clock in the morning, both parents aren't awake. One parent has that

[33:38] aren't awake. One parent has that responsibility. the other one can keep

[33:40] responsibility. the other one can keep their eyes closed and go to sleep.

[33:43] their eyes closed and go to sleep. Interesting study was done looking at

[33:44] Interesting study was done looking at men and women in bed when a child cries.

[33:47] men and women in bed when a child cries. So women take care of the child whereas

[33:50] So women take care of the child whereas men lie there and fake sleeping in order

[33:53] men lie there and fake sleeping in order to be able to stay asleep, right? That's

[33:56] to be able to stay asleep, right? That's problematic. Um in a lot of

[33:58] problematic. Um in a lot of >> they know in the study that they were

[33:59] >> they know in the study that they were fake sleeping

[33:59] fake sleeping >> because they asked the men afterwards

[34:00] >> because they asked the men afterwards what were you doing and they all said

[34:02] what were you doing and they all said they woke up and they were faking it.

[34:04] they woke up and they were faking it. It's pretty crazy when you think about

[34:05] It's pretty crazy when you think about it. But this is a big this is a big deal

[34:07] it. But this is a big this is a big deal for parents, right? A lot of parents

[34:08] for parents, right? A lot of parents turn to me and they're like, "This is

[34:10] turn to me and they're like, "This is killing our marriage." Like, "We haven't

[34:12] killing our marriage." Like, "We haven't had sex in, you know, three years

[34:13] had sex in, you know, three years because we've got a child who maybe the

[34:15] because we've got a child who maybe the child has special needs or maybe the

[34:17] child has special needs or maybe the child doesn't have special needs, but

[34:18] child doesn't have special needs, but has other things going on or maybe it's

[34:20] has other things going on or maybe it's just normal development and and you

[34:22] just normal development and and you know, they're worried about it." And so,

[34:23] know, they're worried about it." And so, what I like to sit down with parents and

[34:25] what I like to sit down with parents and do is number one, let's figure out when

[34:27] do is number one, let's figure out when your kid needs to sleep and let's set

[34:28] your kid needs to sleep and let's set some guidelines and rules. But number

[34:30] some guidelines and rules. But number two, let's do the same for you.

[34:32] two, let's do the same for you. >> Right? A lot of parents when they're

[34:33] >> Right? A lot of parents when they're super stressed out, one of the first

[34:34] super stressed out, one of the first things they do, grab a glass of wine,

[34:37] things they do, grab a glass of wine, right? Wine's about the worst thing you

[34:38] right? Wine's about the worst thing you could possibly do for sleep to be fair.

[34:41] could possibly do for sleep to be fair. Now, I'm going to teach people how you

[34:42] Now, I'm going to teach people how you can still have a glass or two of alcohol

[34:44] can still have a glass or two of alcohol and not completely destroy your sleep.

[34:46] and not completely destroy your sleep. But I want to be very clear about

[34:47] But I want to be very clear about something. If you're using alcohol as a

[34:49] something. If you're using alcohol as a stress relief tool at night before bed,

[34:52] stress relief tool at night before bed, it's messing up your sleep probably

[34:53] it's messing up your sleep probably pretty bad.

[34:54] pretty bad. >> You might be asleep, but the quality of

[34:56] >> You might be asleep, but the quality of your sleep is

[34:57] your sleep is >> is [ __ ] It's awful, right? And

[35:00] >> is [ __ ] It's awful, right? And interestingly enough, during the one

[35:01] interestingly enough, during the one stage of sleep that alcohol knocks out,

[35:03] stage of sleep that alcohol knocks out, which is stage three and four sleep,

[35:05] which is stage three and four sleep, what's the most interesting is that dur

[35:06] what's the most interesting is that dur during that particular stage of sleep,

[35:08] during that particular stage of sleep, there's something called the

[35:09] there's something called the glimpmphatic system that comes in and

[35:10] glimpmphatic system that comes in and scoops out these proteins that have a

[35:12] scoops out these proteins that have a tendency to accumulate in your brain.

[35:14] tendency to accumulate in your brain. And when proteins accumulate in your

[35:16] And when proteins accumulate in your brain, they wrap around the nerves and

[35:17] brain, they wrap around the nerves and that's called Alzheimer's disease.

[35:19] that's called Alzheimer's disease. >> So stage four sleep is imperative to

[35:22] >> So stage four sleep is imperative to avoid Alzheimer's disease. And when you

[35:24] avoid Alzheimer's disease. And when you drink alcohol, you destroy stage four

[35:26] drink alcohol, you destroy stage four sleep. H.

[35:28] sleep. H. >> So, it would be great if nobody drank

[35:30] >> So, it would be great if nobody drank alcohol, but I'm not so stupid as to

[35:32] alcohol, but I'm not so stupid as to think that. Plus, I like bourbon. I like

[35:34] think that. Plus, I like bourbon. I like whiskey. I enjoy a glass of champagne

[35:36] whiskey. I enjoy a glass of champagne every once in a while. So, how can you

[35:38] every once in a while. So, how can you successfully still drink alcohol and

[35:40] successfully still drink alcohol and still get a decent night's sleep? I'm

[35:42] still get a decent night's sleep? I'm going to give you a quick one, right?

[35:43] going to give you a quick one, right? Let's say you're having dinner at 6:30,

[35:45] Let's say you're having dinner at 6:30, have your first glass of wine, then have

[35:47] have your first glass of wine, then have a glass of water, right? Then your

[35:49] a glass of water, right? Then your second glass of wine starts at, let's

[35:51] second glass of wine starts at, let's say, almost 7:00, right? Then you have

[35:53] say, almost 7:00, right? Then you have your second glass of water. Then you

[35:54] your second glass of water. Then you stop everything by 7:30. You wait 3

[35:57] stop everything by 7:30. You wait 3 hours, which would be 10:30, and then

[35:59] hours, which would be 10:30, and then you can go to bed.

[36:00] you can go to bed. >> Why the water? Why the weight?

[36:02] >> Why the water? Why the weight? >> So, the water helps wash it through the

[36:04] >> So, the water helps wash it through the system. Also fills your stomach up so

[36:06] system. Also fills your stomach up so you don't have too much. So, you you've

[36:07] you don't have too much. So, you you've got more fluid in there so that way you

[36:09] got more fluid in there so that way you don't drink extra wine. Um, and it makes

[36:11] don't drink extra wine. Um, and it makes you have to pee, which flushes the

[36:12] you have to pee, which flushes the system out as well. The 3 hours.

[36:14] system out as well. The 3 hours. >> And it hydrates you.

[36:15] >> And it hydrates you. >> It does. Okay.

[36:16] >> It does. Okay. >> Absolutely. Because remember, wine pulls

[36:18] >> Absolutely. Because remember, wine pulls uh both magnesium and uh most water out

[36:21] uh both magnesium and uh most water out of your system because it makes you have

[36:22] of your system because it makes you have to go pee.

[36:23] to go pee. >> Helps with the hangover. So, there's a

[36:25] >> Helps with the hangover. So, there's a couple of different things that I would

[36:27] couple of different things that I would say. Number one, this definitely helps

[36:28] say. Number one, this definitely helps with the hangover because you've got

[36:29] with the hangover because you've got water going in. For a lot of my

[36:32] water going in. For a lot of my patients, what I tell them is the very

[36:33] patients, what I tell them is the very last thing that you could do is have a

[36:35] last thing that you could do is have a little bit of coconut water. So, coconut

[36:37] little bit of coconut water. So, coconut water is loaded with zinc, magnesium,

[36:39] water is loaded with zinc, magnesium, and vitamin B. And those are some of the

[36:40] and vitamin B. And those are some of the things that get pulled out of your

[36:42] things that get pulled out of your system uh when you're drinking. By the

[36:44] system uh when you're drinking. By the way, did you know that there are happy

[36:46] way, did you know that there are happy hours specific to your chronoype?

[36:48] hours specific to your chronoype? >> Didn't know that. No.

[36:49] >> Didn't know that. No. >> Yeah. So, it's kind of interesting. So

[36:50] >> Yeah. So, it's kind of interesting. So here's what's cool about it is your body

[36:52] here's what's cool about it is your body produces something called alcohol

[36:53] produces something called alcohol dehydrogenase which is how you

[36:55] dehydrogenase which is how you metabolize alcohol but it does it at a

[36:57] metabolize alcohol but it does it at a particular time and the time is

[36:58] particular time and the time is different for each chronotype.

[37:01] different for each chronotype. >> So your body is most efficient at

[37:03] >> So your body is most efficient at drinking between basically the hours of

[37:06] drinking between basically the hours of 4 and 8 happy hour as a lot of people

[37:09] 4 and 8 happy hour as a lot of people know it.

[37:09] know it. >> And how do you think about what time you

[37:11] >> And how do you think about what time you eat at night time?

[37:12] eat at night time? >> Such a great question. So 3 hours before

[37:15] >> Such a great question. So 3 hours before bed, you want to stop fluids including

[37:18] bed, you want to stop fluids including alcohol um and food. You want to just

[37:20] alcohol um and food. You want to just stop it all 3 hours before bed. So it

[37:23] stop it all 3 hours before bed. So it takes your body about that level of time

[37:25] takes your body about that level of time to number one digest, clear all the

[37:28] to number one digest, clear all the food, and then have all the mechanisms

[37:30] food, and then have all the mechanisms that are working towards digestion now

[37:32] that are working towards digestion now be able to be refocused onto the

[37:34] be able to be refocused onto the recovery process of sleep. However, I I

[37:37] recovery process of sleep. However, I I will tell you that there's this uh I've

[37:39] will tell you that there's this uh I've seen a couple people and there are

[37:40] seen a couple people and there are people out there that are claiming that

[37:42] people out there that are claiming that if they stop eating at 11:00 in the

[37:44] if they stop eating at 11:00 in the morning that it helps their sleep

[37:46] morning that it helps their sleep dramatically at night. And it turns out

[37:48] dramatically at night. And it turns out it has to do with your heart rate. So,

[37:50] it has to do with your heart rate. So, one of the big metrics that is very

[37:52] one of the big metrics that is very important that all of our viewers and

[37:54] important that all of our viewers and listeners want to know is you need a

[37:55] listeners want to know is you need a heart rate of 60 or below in order to

[37:58] heart rate of 60 or below in order to enter into a state of unconsciousness.

[37:59] enter into a state of unconsciousness. And when you've got food in your

[38:00] And when you've got food in your stomach,

[38:01] stomach, >> your heart rate is up.

[38:02] >> your heart rate is up. >> That's right.

[38:03] >> That's right. >> So, right. So if the longer you can

[38:05] >> So, right. So if the longer you can wait, the lower your heart rate is, the

[38:08] wait, the lower your heart rate is, the easier it gets into sleep. And so when

[38:10] easier it gets into sleep. And so when we're talking about So a great example,

[38:12] we're talking about So a great example, let's get back to parents for a second,

[38:14] let's get back to parents for a second, right? You feed your kids at an earlier

[38:16] right? You feed your kids at an earlier time and then what do you do? Oh, then

[38:18] time and then what do you do? Oh, then you go back and have dinner with your

[38:19] you go back and have dinner with your spouse, right? Maybe that's not the best

[38:21] spouse, right? Maybe that's not the best idea because you're having dinner so

[38:23] idea because you're having dinner so late. Maybe you should have dinner with

[38:24] late. Maybe you should have dinner with your kids, right? And and enjoy that

[38:26] your kids, right? And and enjoy that time with them and eat earlier because

[38:28] time with them and eat earlier because that gives you more space later on to be

[38:30] that gives you more space later on to be able to relax and go to bed. I said that

[38:32] able to relax and go to bed. I said that tracks because I remember I've told this

[38:34] tracks because I remember I've told this story once or twice before. I remember

[38:35] story once or twice before. I remember when I was doing some podcasts over here

[38:37] when I was doing some podcasts over here in LA, we had Seth Rogan on.

[38:39] in LA, we had Seth Rogan on. >> Sure.

[38:39] >> Sure. >> And the day before in the hotel before I

[38:42] >> And the day before in the hotel before I lived here, I had a cookie from the mini

[38:44] lived here, I had a cookie from the mini bar. I'm going to admit it. I had the

[38:46] bar. I'm going to admit it. I had the cookie and

[38:47] cookie and >> they're so good.

[38:47] >> they're so good. >> It was And then I went to bed pretty

[38:49] >> It was And then I went to bed pretty quickly.

[38:50] quickly. >> Oh god,

[38:50] >> Oh god, >> we were just terrible. And I was looking

[38:52] >> we were just terrible. And I was looking at my whoop the next day ad

[38:55] at my whoop the next day ad >> and it my heart rate

[38:57] >> and it my heart rate >> was like 75 or 80 for the first 2 to 3

[39:02] >> was like 75 or 80 for the first 2 to 3 hours after I got into bed.

[39:03] hours after I got into bed. >> Isn't that crazy?

[39:04] >> Isn't that crazy? >> And I woke up feeling like hell.

[39:06] >> And I woke up feeling like hell. >> Yep.

[39:07] >> Yep. >> Terrible day the next day. I was

[39:09] >> Terrible day the next day. I was terrible during the conversation

[39:11] terrible during the conversation >> and I looked at my go, "Oh my god, it

[39:12] >> and I looked at my go, "Oh my god, it was that cookie. It put my heart rate

[39:14] was that cookie. It put my heart rate high."

[39:14] high." >> So also on top of that is sugar.

[39:17] >> So also on top of that is sugar. >> Yeah. I mean, [ __ ] me. Yeah.

[39:18] >> Yeah. I mean, [ __ ] me. Yeah. >> Right. So sugar turn so sugar actually

[39:20] >> Right. So sugar turn so sugar actually slows production of melatonin. Remember

[39:22] slows production of melatonin. Remember melatonin is kind of the key that starts

[39:24] melatonin is kind of the key that starts the Yeah. The key that starts the engine

[39:25] the Yeah. The key that starts the engine for sleep.

[39:26] for sleep. >> So is there anything else that I can do

[39:27] >> So is there anything else that I can do to make sure my heart rate is low as I

[39:30] to make sure my heart rate is low as I get into bed?

[39:31] get into bed? >> Absolutely. Meditate.

[39:33] >> Absolutely. Meditate. >> Okay.

[39:33] >> Okay. >> Breath work. All kinds of brings my

[39:35] >> Breath work. All kinds of brings my heart rate down.

[39:36] heart rate down. >> Yeah. Absolutely. So what a lot of

[39:38] >> Yeah. Absolutely. So what a lot of people don't realize is just because

[39:40] people don't realize is just because we're breathing doesn't mean we're

[39:41] we're breathing doesn't mean we're actually breathing in a way, shape, and

[39:43] actually breathing in a way, shape, and form that can be helpful for us for

[39:44] form that can be helpful for us for sleep. So, in my most recent book,

[39:46] sleep. So, in my most recent book, Sleep, Drink, Breathe, I talk a lot

[39:48] Sleep, Drink, Breathe, I talk a lot about breath work and what is it and how

[39:50] about breath work and what is it and how does it work for you. But I'd love to

[39:52] does it work for you. But I'd love to teach you my favorite form of breath

[39:54] teach you my favorite form of breath work and meditation. Um, that I think

[39:57] work and meditation. Um, that I think you'll you'll get a lot out of. So,

[39:58] you'll you'll get a lot out of. So, >> and I do this before bed.

[40:00] >> and I do this before bed. >> Exactly.

[40:00] >> Exactly. >> Okay.

[40:01] >> Okay. >> And you can, by the way, you can do it

[40:02] >> And you can, by the way, you can do it in the middle of the night if you wake

[40:04] in the middle of the night if you wake up as well. Right. So, let's talk about

[40:06] up as well. Right. So, let's talk about how to get how to fall asleep and do

[40:08] how to get how to fall asleep and do some relaxation exercises for that. And

[40:10] some relaxation exercises for that. And then I'm gonna give you some different

[40:11] then I'm gonna give you some different ones for in the middle of the night. So,

[40:13] ones for in the middle of the night. So, let's talk beginning of the night. So,

[40:15] let's talk beginning of the night. So, number one, you need runway to land the

[40:17] number one, you need runway to land the plane. Okay? So many people think

[40:20] plane. Okay? So many people think they're just waiting for their head to

[40:21] they're just waiting for their head to be bobbing in front of the TV and then

[40:22] be bobbing in front of the TV and then they go brush their teeth and they get

[40:23] they go brush their teeth and they get in bed and then all of a sudden they're

[40:24] in bed and then all of a sudden they're wide awake and they don't know what's

[40:26] wide awake and they don't know what's going on, right? So, you need time for

[40:28] going on, right? So, you need time for your system to shut down. It's not an

[40:30] your system to shut down. It's not an onoff switch. It's more like slowly

[40:32] onoff switch. It's more like slowly pulling your foot off the gas and slowly

[40:34] pulling your foot off the gas and slowly putting your foot on the brake. There's

[40:36] putting your foot on the brake. There's a process. It should take you about 12

[40:37] a process. It should take you about 12 to 15 minutes to actually fall asleep.

[40:40] to 15 minutes to actually fall asleep. Okay? So number one, what I ask people

[40:42] Okay? So number one, what I ask people to do is take the last hour before bed

[40:43] to do is take the last hour before bed and chop it up into three 20 minute

[40:45] and chop it up into three 20 minute segments, right? So let's say you're

[40:47] segments, right? So let's say you're going to bed at 11, starting at 10:00.

[40:49] going to bed at 11, starting at 10:00. And by the way, set an alarm on your

[40:50] And by the way, set an alarm on your phone to to tell you that it's 10:00

[40:52] phone to to tell you that it's 10:00 because it's really easy to slide by

[40:55] because it's really easy to slide by your bedtime and then all of a sudden

[40:56] your bedtime and then all of a sudden it's like all bets are off. So set the

[40:58] it's like all bets are off. So set the alarm 20 minutes for [ __ ] you just got

[41:00] alarm 20 minutes for [ __ ] you just got to do. So, in our house, it used to be

[41:02] to do. So, in our house, it used to be getting backpacks together for school

[41:04] getting backpacks together for school for our kids, finding sports equipment,

[41:06] for our kids, finding sports equipment, maybe laying out my stuff for work the

[41:08] maybe laying out my stuff for work the next day or getting last emails sent,

[41:10] next day or getting last emails sent, something like that. 20 minutes for

[41:12] something like that. 20 minutes for hygiene, right? Brush your teeth, wash

[41:14] hygiene, right? Brush your teeth, wash your face, maybe take a shower,

[41:16] your face, maybe take a shower, something along those lines. And then 20

[41:18] something along those lines. And then 20 minutes for some form of meditation,

[41:20] minutes for some form of meditation, relaxation, prayer. I don't care what

[41:23] relaxation, prayer. I don't care what you do, but it has to be something

[41:25] you do, but it has to be something that's calming to get you there. Okay?

[41:28] that's calming to get you there. Okay? So, my one of my favorite techniques to

[41:30] So, my one of my favorite techniques to do is meditation. Now, I'm going to be

[41:32] do is meditation. Now, I'm going to be honest with you. I'm a terrible

[41:34] honest with you. I'm a terrible meditator. I have never been able to do

[41:36] meditator. I have never been able to do it. I've actually gotten kicked out of

[41:38] it. I've actually gotten kicked out of meditation retreats because I'm the guy

[41:39] meditation retreats because I'm the guy that's like, "What's going on?" Like, am

[41:41] that's like, "What's going on?" Like, am I doing it right? You know, I'm kind of

[41:42] I doing it right? You know, I'm kind of that that person. And so, I was I was

[41:45] that that person. And so, I was I was told about this tool called a Muse

[41:46] told about this tool called a Muse headband. We have one right here. So,

[41:49] headband. We have one right here. So, this is my personal Muse. I actually

[41:50] this is my personal Muse. I actually brought it from home. And um you'll

[41:52] brought it from home. And um you'll notice on the inside there are sensors

[41:54] notice on the inside there are sensors here. And there are sensors along the

[41:56] here. And there are sensors along the earpiece here. And so what happens is is

[41:58] earpiece here. And so what happens is is you wear it on your head, right? And

[42:01] you wear it on your head, right? And it's measuring your brain waves. And so

[42:03] it's measuring your brain waves. And so when we're Yeah. Check it out. And so

[42:04] when we're Yeah. Check it out. And so when we're when we're doing it and we're

[42:06] when we're when we're doing it and we're measuring brain waves. Yep. Exactly. And

[42:08] measuring brain waves. Yep. Exactly. And that goes on the back part. Yeah. There

[42:10] that goes on the back part. Yeah. There you go. So what's cool about this is

[42:11] you go. So what's cool about this is it's attached to an app. And then while

[42:13] it's attached to an app. And then while it's measuring your brain waves, you're

[42:15] it's measuring your brain waves, you're listening to a particular music. It

[42:17] listening to a particular music. It could be a guided meditation. It could

[42:19] could be a guided meditation. It could be any of those things. And while you're

[42:21] be any of those things. And while you're doing this, the volume gets lower. And

[42:24] doing this, the volume gets lower. And then you know you're getting closer to a

[42:26] then you know you're getting closer to a meditative state.

[42:27] meditative state. >> The volume comes down when

[42:28] >> The volume comes down when >> on the app when your brain wave starts

[42:30] >> on the app when your brain wave starts to relax.

[42:31] to relax. >> Oh, okay.

[42:32] >> Oh, okay. >> So, you're immediately getting feedback.

[42:33] >> So, you're immediately getting feedback. We can try it if you want. Um, but it's

[42:36] We can try it if you want. Um, but it's pretty interesting. And then when you

[42:37] pretty interesting. And then when you get to the alpha state, little birds

[42:39] get to the alpha state, little birds start chirping.

[42:40] start chirping. >> The alpha state.

[42:41] >> The alpha state. >> Yeah. The alpha state is when your eyes

[42:42] >> Yeah. The alpha state is when your eyes are closed and you're at the most

[42:44] are closed and you're at the most relaxed state of your brain waves. It's

[42:46] relaxed state of your brain waves. It's called the alpha state. And that's

[42:47] called the alpha state. And that's really what people are trying to get to

[42:48] really what people are trying to get to for meditation.

[42:49] for meditation. >> And are you affiliated with this company

[42:50] >> And are you affiliated with this company in any way?

[42:51] in any way? >> I am not.

[42:51] >> I am not. >> And how much does it cost? I think it's

[42:53] >> And how much does it cost? I think it's around $275

[42:56] around $275 I think is the headband.

[42:57] I think is the headband. >> Okay. Interesting.

[42:58] >> Okay. Interesting. >> It's pretty fascinating. Um I I've been

[43:00] >> It's pretty fascinating. Um I I've been pretty impressed with them.

[43:01] pretty impressed with them. >> So that's meditation.

[43:03] >> So that's meditation. >> You talked about breath work as well

[43:04] >> You talked about breath work as well before.

[43:04] before. >> Yeah. Let's talk about it. So one of the

[43:06] >> Yeah. Let's talk about it. So one of the other things that I do is I do something

[43:08] other things that I do is I do something Well, this isn't breath work. This is

[43:09] Well, this isn't breath work. This is called progressive muscle relaxation. So

[43:12] called progressive muscle relaxation. So this is where you tense and relax

[43:14] this is where you tense and relax muscles starting from your feet and

[43:16] muscles starting from your feet and going all the way up your body. And as

[43:18] going all the way up your body. And as you tense and relax the muscles, you

[43:20] you tense and relax the muscles, you feel that relaxation from releasing that

[43:22] feel that relaxation from releasing that tension and it helps you fall asleep.

[43:24] tension and it helps you fall asleep. Um, actually, you know what I can do is

[43:25] Um, actually, you know what I can do is I can send you a an audio file that has

[43:28] I can send you a an audio file that has me walking through progressive muscle

[43:30] me walking through progressive muscle relaxation that we can make available

[43:31] relaxation that we can make available for everybody if you want. We for free.

[43:33] for everybody if you want. We for free. It's no big deal.

[43:34] It's no big deal. >> Amazing. I'll put that in the

[43:35] >> Amazing. I'll put that in the description below as well.

[43:36] description below as well. >> Yeah. Yeah. People will really dig it. I

[43:37] >> Yeah. Yeah. People will really dig it. I think they'll really enjoy it. So,

[43:39] think they'll really enjoy it. So, that's another thing that we do. But

[43:41] that's another thing that we do. But now, let's talk about the middle of the

[43:42] now, let's talk about the middle of the night, right? So, by the way, do you

[43:44] night, right? So, by the way, do you have this as an issue? Have this has

[43:46] have this as an issue? Have this has this happened to you before? It it

[43:47] this happened to you before? It it happens sometimes and it's typically

[43:49] happens sometimes and it's typically when like my sleep is somewhat

[43:50] when like my sleep is somewhat disordered or disruptive or when there's

[43:52] disordered or disruptive or when there's really something on my mind.

[43:54] really something on my mind. >> Yes. So that that precipitatory anxiety

[43:57] >> Yes. So that that precipitatory anxiety like before a flight like if I have an

[43:59] like before a flight like if I have an 8:00 in the morning flight like I sleep

[44:00] 8:00 in the morning flight like I sleep like [ __ ] the night before because I'm

[44:02] like [ __ ] the night before because I'm constantly worried about that. Right.

[44:04] constantly worried about that. Right. But a lot of times what people do

[44:05] But a lot of times what people do normally is they just wake up in the

[44:07] normally is they just wake up in the middle of the night and they can't

[44:07] middle of the night and they can't return to sleep and they're really not

[44:09] return to sleep and they're really not sure why. So number one there's biology

[44:11] sure why. So number one there's biology involved. So your core body temperature

[44:13] involved. So your core body temperature rises rises rises and when it hits a

[44:15] rises rises rises and when it hits a peak it drops. That drop is then a

[44:17] peak it drops. That drop is then a signal to your brain to release

[44:19] signal to your brain to release melatonin. Right? Again, the key that

[44:21] melatonin. Right? Again, the key that starts the engine for sleep. However,

[44:22] starts the engine for sleep. However, your core body temperature continues to

[44:24] your core body temperature continues to drop, drop, drop. By the way, this is

[44:25] drop, drop, drop. By the way, this is the reason why we tell people you want

[44:27] the reason why we tell people you want to sleep in the cool, not the warm

[44:29] to sleep in the cool, not the warm environment. Because again, your core

[44:31] environment. Because again, your core body temperature is dropping. If it's

[44:32] body temperature is dropping. If it's too hot, your core body temperature

[44:33] too hot, your core body temperature can't go down and you can't get to

[44:35] can't go down and you can't get to sleep,

[44:35] sleep, >> which tracks with evolution.

[44:36] >> which tracks with evolution. >> Exactly. So, here's where it gets

[44:38] >> Exactly. So, here's where it gets interesting is it keeps going, going,

[44:40] interesting is it keeps going, going, going, and then at some point in time,

[44:42] going, and then at some point in time, your body has to heat up. And if it

[44:43] your body has to heat up. And if it doesn't heat up, you go hypothermic.

[44:45] doesn't heat up, you go hypothermic. Guess what time that is? Between 1 and 3

[44:48] Guess what time that is? Between 1 and 3 o'clock in the morning.

[44:49] o'clock in the morning. >> Oh, your body starts heating up at 1 1

[44:50] >> Oh, your body starts heating up at 1 1 and 3.

[44:51] and 3. >> Every single person's body on Earth does

[44:54] >> Every single person's body on Earth does this. Everybody on Earth wakes up

[44:56] this. Everybody on Earth wakes up between 1 and 3:00 in the morning.

[44:58] between 1 and 3:00 in the morning. However, most people burp, roll over,

[45:01] However, most people burp, roll over, get comfortable, and fall back asleep in

[45:02] get comfortable, and fall back asleep in 30 seconds. However, there's a select

[45:05] 30 seconds. However, there's a select group of people who end up being my

[45:06] group of people who end up being my patients who don't have that. And there

[45:09] patients who don't have that. And there here in lies the problem. So, here are

[45:10] here in lies the problem. So, here are the steps you want to take in the middle

[45:12] the steps you want to take in the middle of the night to be able to solve this

[45:14] of the night to be able to solve this issue. So number one, don't go pee. I

[45:17] issue. So number one, don't go pee. I know, I know, I know people like, "What?

[45:20] know, I know, I know people like, "What? What are you talking about, Michael?" So

[45:21] What are you talking about, Michael?" So here's what ends up happening is when

[45:23] here's what ends up happening is when people wake up in the middle of the

[45:24] people wake up in the middle of the night, they say to themselves, "Well,

[45:25] night, they say to themselves, "Well, I'm up. I might as well go pee." Right?

[45:28] I'm up. I might as well go pee." Right? Here's the problem. Remember I told you

[45:29] Here's the problem. Remember I told you the big metric was in order to enter

[45:31] the big metric was in order to enter into a state of unconsciousness, you

[45:33] into a state of unconsciousness, you need a heart rate of 60 or below. Right?

[45:35] need a heart rate of 60 or below. Right? What do you think happens to your heart

[45:36] What do you think happens to your heart rate when you go from a lying position

[45:37] rate when you go from a lying position to a seated position to a standing

[45:38] to a seated position to a standing position? You walk across the room, your

[45:40] position? You walk across the room, your heart rate goes straight up. So what we

[45:42] heart rate goes straight up. So what we want to do is keep your heart rate down.

[45:44] want to do is keep your heart rate down. So, if you don't really have to go to

[45:45] So, if you don't really have to go to the bathroom, don't go to the bathroom.

[45:47] the bathroom, don't go to the bathroom. 75% of people sleep on their sides and

[45:49] 75% of people sleep on their sides and they kind of squunch up, which means

[45:50] they kind of squunch up, which means they're putting pressure on their

[45:52] they're putting pressure on their bladder. So, my guess is is that most of

[45:54] bladder. So, my guess is is that most of those people, if all you did was when

[45:56] those people, if all you did was when you woke up is lie and get on your back

[45:58] you woke up is lie and get on your back for about 25 seconds and see if you

[46:00] for about 25 seconds and see if you still need to pee. If you don't need to

[46:02] still need to pee. If you don't need to pee, stay in bed and keep your heart

[46:05] pee, stay in bed and keep your heart rate down. If you need to pee, please go

[46:07] rate down. If you need to pee, please go pee. Right? If you're going to go to the

[46:09] pee. Right? If you're going to go to the bathroom, have a strategically placed

[46:11] bathroom, have a strategically placed nightlight along the way so you don't

[46:12] nightlight along the way so you don't have to flip on the light in the water

[46:13] have to flip on the light in the water closet because if you do that, you just

[46:15] closet because if you do that, you just told your brain it's morning and it

[46:16] told your brain it's morning and it stops producing melatonin. But let's say

[46:18] stops producing melatonin. But let's say you don't have to pee. The second thing,

[46:20] you don't have to pee. The second thing, don't look at your phone. Now, this

[46:23] don't look at your phone. Now, this turns out to be very difficult for 99%

[46:26] turns out to be very difficult for 99% of the people out there because the

[46:27] of the people out there because the first thing they do is they grab their

[46:28] first thing they do is they grab their phone and they head to the bathroom,

[46:30] phone and they head to the bathroom, right? and they're either checking

[46:31] right? and they're either checking emails, looking at Facebook or Twitter

[46:33] emails, looking at Facebook or Twitter or whatever social media they're on,

[46:35] or whatever social media they're on, >> or we're just trying to figure out what

[46:36] >> or we're just trying to figure out what time it is

[46:36] time it is >> or and that's where the problem is is as

[46:39] >> or and that's where the problem is is as soon as you see the time, you instantly

[46:42] soon as you see the time, you instantly do the mental math and now you're pissed

[46:44] do the mental math and now you're pissed off, right? It's 3:30 in the morning. I

[46:46] off, right? It's 3:30 in the morning. I got to get up at 6:00. Sleep, sleep,

[46:48] got to get up at 6:00. Sleep, sleep, sleep. And you try to force your brain

[46:50] sleep. And you try to force your brain to sleep. Dude, in the history of time,

[46:53] to sleep. Dude, in the history of time, nobody has been able to force their

[46:54] nobody has been able to force their brain to sleep, okay? Because your heart

[46:56] brain to sleep, okay? Because your heart rate's going in the wrong way, right? It

[46:58] rate's going in the wrong way, right? It needs to be coming down. So, if you can,

[47:00] needs to be coming down. So, if you can, don't look at the clock. All right, so

[47:01] don't look at the clock. All right, so you haven't peed, you haven't looked at

[47:03] you haven't peed, you haven't looked at the clock, but you're still awake and

[47:04] the clock, but you're still awake and nothing's going on. Here's where the

[47:06] nothing's going on. Here's where the breathing technique comes in. It's

[47:07] breathing technique comes in. It's called 478

[47:10] called 478 breathing. I did not develop this

[47:11] breathing. I did not develop this technique. It was developed by Dr.

[47:13] technique. It was developed by Dr. Andrew Wild, Harvard trained natural

[47:14] Andrew Wild, Harvard trained natural doctor, super smart dude. Um, and uh, he

[47:17] doctor, super smart dude. Um, and uh, he did it for the military to teach them

[47:19] did it for the military to teach them how to lower their heart rate during

[47:21] how to lower their heart rate during stressful situations. We use it because

[47:23] stressful situations. We use it because it helps lower our heart rate past 60.

[47:25] it helps lower our heart rate past 60. And it's super simple. I'm going to get

[47:26] And it's super simple. I'm going to get you to try it. So, go ahead and sit up

[47:28] you to try it. So, go ahead and sit up straight. Okay. And so all you're going

[47:30] straight. Okay. And so all you're going to do is breathe in for a count of four.

[47:32] to do is breathe in for a count of four. You're going to hold for a count of

[47:33] You're going to hold for a count of seven. And you're going to breathe out

[47:35] seven. And you're going to breathe out for a count of eight. And I'm going to

[47:36] for a count of eight. And I'm going to walk you through it. I want you to have

[47:38] walk you through it. I want you to have your eyes closed. And what I also want

[47:39] your eyes closed. And what I also want you to do, you're going to go in through

[47:41] you to do, you're going to go in through the nose, out through the mouth. And

[47:42] the nose, out through the mouth. And then what I also want you to do is

[47:44] then what I also want you to do is picture the number in your head. So when

[47:46] picture the number in your head. So when I say breathe in two, three, four, you

[47:49] I say breathe in two, three, four, you should picture the two, the three, the

[47:51] should picture the two, the three, the four in your mind's eye. Okay?

[47:53] four in your mind's eye. Okay? >> With my eyes closed.

[47:54] >> With my eyes closed. >> With your eyes closed. You ready?

[47:56] >> With your eyes closed. You ready? >> Yep. Breathe in. 2 3 4. Hold. 2 3 4 5 6

[48:04] >> Yep. Breathe in. 2 3 4. Hold. 2 3 4 5 6 7. Push. 2 3 4 5 6 7 8. Good. You want

[48:12] 7. Push. 2 3 4 5 6 7 8. Good. You want to get through about 20 cycles of that.

[48:14] to get through about 20 cycles of that. It's incredibly relaxing. I actually did

[48:17] It's incredibly relaxing. I actually did it before I came out here to do the pod

[48:19] it before I came out here to do the pod because it helps lower my heart rate and

[48:21] because it helps lower my heart rate and gets me centered.

[48:24] gets me centered. H. It's pretty remarkable. Now, there's

[48:27] H. It's pretty remarkable. Now, there's some problems with the technique. Number

[48:28] some problems with the technique. Number one, sometimes it's hard to hold for

[48:30] one, sometimes it's hard to hold for seven, and sometimes it's really hard to

[48:31] seven, and sometimes it's really hard to push for eight. So, I tell people you

[48:33] push for eight. So, I tell people you can do this four, five, six, 4, 6, 7, or

[48:37] can do this four, five, six, 4, 6, 7, or 478. So, just work your way up to it,

[48:40] 478. So, just work your way up to it, right? If if it's too hard to hold your

[48:41] right? If if it's too hard to hold your breath for 7 seconds or it's too too

[48:43] breath for 7 seconds or it's too too hard to push your breath for eight, you

[48:45] hard to push your breath for eight, you can do a little bit less just while

[48:46] can do a little bit less just while you're getting used to it. And then the

[48:48] you're getting used to it. And then the other big thing is it's hard to figure

[48:50] other big thing is it's hard to figure out where the 20 cycles is because you

[48:51] out where the 20 cycles is because you need to get to 20 cycles of this. So,

[48:53] need to get to 20 cycles of this. So, what I have people do is take their

[48:54] what I have people do is take their hands and make light fists while they're

[48:56] hands and make light fists while they're doing this. And when they do one cycle,

[48:58] doing this. And when they do one cycle, they put out a finger. Another cycle,

[49:00] they put out a finger. Another cycle, put out a finger. And before you know

[49:01] put out a finger. And before you know it, you got 10. And when you bring it

[49:02] it, you got 10. And when you bring it back, you've done 20 cycles.

[49:04] back, you've done 20 cycles. >> It's funny. I just did two and I start

[49:05] >> It's funny. I just did two and I start yawning.

[49:06] yawning. >> I know. I just saw that. I'm telling

[49:07] >> I know. I just saw that. I'm telling you, dude, this thing works, right? And

[49:09] you, dude, this thing works, right? And so, I have people do this technique.

[49:11] so, I have people do this technique. Here's the best part is it avoids monkey

[49:14] Here's the best part is it avoids monkey mind, right? So, what is monkey mind?

[49:17] mind, right? So, what is monkey mind? Monkey mind is I'm thinking about stuff

[49:19] Monkey mind is I'm thinking about stuff that I have no business thinking about

[49:21] that I have no business thinking about in the middle of the night for

[49:22] in the middle of the night for absolutely no reason. Like what's on the

[49:24] absolutely no reason. Like what's on the grocery list or what did I say to my

[49:26] grocery list or what did I say to my spouse or did that podcast go okay or

[49:29] spouse or did that podcast go okay or any of the things that might be floating

[49:30] any of the things that might be floating through your head? You cannot count and

[49:33] through your head? You cannot count and worry at the same time.

[49:36] worry at the same time. >> And why does it work? What's going on in

[49:39] >> And why does it work? What's going on in my physiology? Uh-huh. You're

[49:40] my physiology? Uh-huh. You're distracting the brain from the thing

[49:42] distracting the brain from the thing that's stressing you out and it's

[49:44] that's stressing you out and it's lowering your heart rate and then the

[49:45] lowering your heart rate and then the natural sleep process comes in after it.

[49:48] natural sleep process comes in after it. So, all these are are distraction

[49:49] So, all these are are distraction techniques to be clear. Now, there's

[49:52] techniques to be clear. Now, there's there's several of them out there. One

[49:53] there's several of them out there. One of the other ones I use for some of my

[49:54] of the other ones I use for some of my patients is I tell them, "Hey, count

[49:56] patients is I tell them, "Hey, count backwards from 300 by threes. It's

[49:59] backwards from 300 by threes. It's mathematically so complicated you can't

[50:01] mathematically so complicated you can't think of anything else and it's so damn

[50:02] think of anything else and it's so damn boring. You're out like a light." On

[50:05] boring. You're out like a light." On that point of distractions, a lot of

[50:07] that point of distractions, a lot of people go to bed listening to podcasts

[50:09] people go to bed listening to podcasts or movies. Jack was just saying that,

[50:11] or movies. Jack was just saying that, you know, he he needs to listen to

[50:12] you know, he he needs to listen to something to fall asleep. I'm the same.

[50:13] something to fall asleep. I'm the same. I listen to like serial killer stuff,

[50:15] I listen to like serial killer stuff, >> which is, you know,

[50:16] >> which is, you know, >> that's interesting.

[50:17] >> that's interesting. >> Don't don't judge me.

[50:18] >> Don't don't judge me. >> Wait till we get to the dreams part of

[50:20] >> Wait till we get to the dreams part of the podcast. I can't wait to hear what

[50:21] the podcast. I can't wait to hear what you dream about. I

[50:22] you dream about. I >> I don't I think I always try and figure

[50:24] >> I don't I think I always try and figure out why it is. And I My sister's the

[50:25] out why it is. And I My sister's the same, my sister Amanda, and she

[50:28] same, my sister Amanda, and she >> she listens to serial killer stuff to

[50:30] >> she listens to serial killer stuff to fall asleep. I think it's because this

[50:32] fall asleep. I think it's because this is just hypothesis. My mom would always

[50:35] is just hypothesis. My mom would always ask me to put on forensic files, which

[50:37] ask me to put on forensic files, which was this like serial murder documentary

[50:39] was this like serial murder documentary thing when we were younger cuz she

[50:41] thing when we were younger cuz she couldn't use the remote. So my mom would

[50:43] couldn't use the remote. So my mom would say she'd pass me the remote, say, "Put

[50:44] say she'd pass me the remote, say, "Put on forensic files." And I'd like put on

[50:46] on forensic files." And I'd like put on the number for her, right?

[50:47] the number for her, right? >> And so that was always playing in our

[50:49] >> And so that was always playing in our house at night time. And we all had TVs

[50:51] house at night time. And we all had TVs in our bedroom that just mirrored what

[50:52] in our bedroom that just mirrored what was ever what was playing downstairs,

[50:54] was ever what was playing downstairs, course.

[50:54] course. >> So when I got into bed,

[50:56] >> So when I got into bed, >> I'd watch

[50:57] >> I'd watch fall asleep.

[50:58] fall asleep. >> This explains a lot about you.

[50:59] >> This explains a lot about you. >> I know, right? You say that to people,

[51:01] >> I know, right? You say that to people, they think you're yours. Yeah.

[51:03] they think you're yours. Yeah. >> So, let me tell you what it's like in my

[51:04] >> So, let me tell you what it's like in my house. And actually, you and I have a

[51:06] house. And actually, you and I have a commonality. So, in my house, we have a

[51:09] commonality. So, in my house, we have a big screen TV. It's on all night long.

[51:12] big screen TV. It's on all night long. >> Where? In which room?

[51:12] >> Where? In which room? >> In my bedroom.

[51:13] >> In my bedroom. >> Okay.

[51:14] >> Okay. >> Okay. When I met my wife, she said to

[51:16] >> Okay. When I met my wife, she said to me, "Michael, if you ever happen to

[51:17] me, "Michael, if you ever happen to spend the night, I want to let you know

[51:19] spend the night, I want to let you know that I sleep with the television on." I

[51:20] that I sleep with the television on." I said, "Don't worry about that, Lauren.

[51:22] said, "Don't worry about that, Lauren. I'm gonna be a sleep doctor. I'm gonna

[51:23] I'm gonna be a sleep doctor. I'm gonna fix that." We we met when I was uh 30,

[51:26] fix that." We we met when I was uh 30, so uh known her for quite a while. And

[51:29] so uh known her for quite a while. And uh you ever tried to change something in

[51:31] uh you ever tried to change something in your bed partner? Yeah, good luck.

[51:32] your bed partner? Yeah, good luck. >> Yeah, good luck. So I took the TV out.

[51:34] >> Yeah, good luck. So I took the TV out. She said, "If you ever want to come back

[51:35] She said, "If you ever want to come back in here again, I suggest you put the I

[51:37] in here again, I suggest you put the I put the TV back in." And then I studied

[51:39] put the TV back in." And then I studied her to learn what was going on. And it

[51:41] her to learn what was going on. And it turns out that she's listening to it out

[51:44] turns out that she's listening to it out of what I call the corner of her ear.

[51:45] of what I call the corner of her ear. Her eyes aren't even open. And half the

[51:47] Her eyes aren't even open. And half the time it's a episode of Seinfeld or

[51:49] time it's a episode of Seinfeld or something like that. My wife actually

[51:51] something like that. My wife actually likes murder mysteries and so it's

[51:52] likes murder mysteries and so it's usually forensic files or something

[51:55] usually forensic files or something along those lines that's going on. But

[51:57] along those lines that's going on. But for her, it's a perfect distraction

[51:59] for her, it's a perfect distraction technique. Now, there's a second thing

[52:00] technique. Now, there's a second thing that's important uh in our bedroom that

[52:03] that's important uh in our bedroom that happens uh is we have two dogs. They

[52:05] happens uh is we have two dogs. They sleep in the bed with us. I'm the

[52:06] sleep in the bed with us. I'm the freaking sleep doctor, dude. Like, it's

[52:09] freaking sleep doctor, dude. Like, it's insane. But the point here is sleep is

[52:11] insane. But the point here is sleep is flexible. Okay? Just because it works

[52:14] flexible. Okay? Just because it works for you doesn't mean it works for your

[52:16] for you doesn't mean it works for your bed partner. And and vice versa is also

[52:18] bed partner. And and vice versa is also true, right? Like just because some

[52:20] true, right? Like just because some people can't sleep with the TV on

[52:21] people can't sleep with the TV on doesn't mean that it's going to mess up

[52:23] doesn't mean that it's going to mess up your sleep forever to have the

[52:24] your sleep forever to have the television on cuz it's not. And by the

[52:27] television on cuz it's not. And by the way, 99% of TVs have timers built into

[52:29] way, 99% of TVs have timers built into them. Like if you don't know what it is,

[52:31] them. Like if you don't know what it is, ask your kid. I had to ask my son. He

[52:32] ask your kid. I had to ask my son. He showed me how to use it. We turned it

[52:33] showed me how to use it. We turned it off. It wasn't a problem, right? So

[52:36] off. It wasn't a problem, right? So creating a sleep environment that is

[52:38] creating a sleep environment that is conducive to sleep for you and your bed

[52:41] conducive to sleep for you and your bed partner can have a lot of variation to

[52:43] partner can have a lot of variation to it. And I don't think people there's no

[52:45] it. And I don't think people there's no hard and fast rule that says, "Hey,

[52:47] hard and fast rule that says, "Hey, nobody should ever sleep with the TV

[52:49] nobody should ever sleep with the TV on." I mean, there are people out there

[52:50] on." I mean, there are people out there who say that, but quite frankly,

[52:52] who say that, but quite frankly, everybody sleeps with the TV on.

[52:54] everybody sleeps with the TV on. >> Well, a lot of people do. I I I wouldn't

[52:55] >> Well, a lot of people do. I I I wouldn't put the TV on in our bedroom. I mean,

[52:58] put the TV on in our bedroom. I mean, we've done it once or twice or whatever,

[53:00] we've done it once or twice or whatever, cuz we're watching something and we slip

[53:01] cuz we're watching something and we slip off to sleep and I wake up and I realize

[53:03] off to sleep and I wake up and I realize it's on and I turn it off.

[53:05] it's on and I turn it off. >> But I I also really think it's an

[53:06] >> But I I also really think it's an important point to say that people will

[53:09] important point to say that people will listen to podcasts like this. They'll

[53:10] listen to podcasts like this. They'll listen to the like biohackers of the

[53:11] listen to the like biohackers of the world and then they'll get so militant

[53:14] world and then they'll get so militant about how they fall asleep that it will

[53:15] about how they fall asleep that it will cause friction because one partner is

[53:16] cause friction because one partner is different.

[53:17] different. >> Don't do that. And I had this problem in

[53:19] >> Don't do that. And I had this problem in my relationship which was

[53:20] my relationship which was >> my girlfriend sleeps in silence and is

[53:22] >> my girlfriend sleeps in silence and is has like just such a glorious routine to

[53:24] has like just such a glorious routine to everything she does.

[53:26] everything she does. >> And I am

[53:26] >> And I am >> completely the opposite

[53:28] >> completely the opposite >> and the opposite like I need to like I

[53:29] >> and the opposite like I need to like I want to listen to a murder. I could be

[53:31] want to listen to a murder. I could be on my phone. It's like when I look at my

[53:33] on my phone. It's like when I look at my Whoop scores

[53:34] Whoop scores >> works for me.

[53:35] >> works for me. >> Yeah.

[53:35] >> Yeah. >> It's like I am getting I have I get

[53:37] >> It's like I am getting I have I get great sleep even if I'm listening to a

[53:39] great sleep even if I'm listening to a serial killer documentary.

[53:41] serial killer documentary. >> So

[53:41] >> So >> but not if you eat a cookie before bed.

[53:42] >> but not if you eat a cookie before bed. >> Not if I eat a cookie. That's that's

[53:44] >> Not if I eat a cookie. That's that's gone. But I so what I do is I put one

[53:46] gone. But I so what I do is I put one AirPod in in my right ear. So whichever

[53:49] AirPod in in my right ear. So whichever ear is not going to be on the pillow

[53:50] ear is not going to be on the pillow >> and it means I can listen to her if she

[53:52] >> and it means I can listen to her if she says something.

[53:53] says something. >> But when it's silence, all I hear is the

[53:55] >> But when it's silence, all I hear is the thing that I'm listening to.

[53:56] thing that I'm listening to. >> So I've got a trick for you.

[53:58] >> So I've got a trick for you. >> And I wake up in the morning and dig the

[53:59] >> And I wake up in the morning and dig the AirPod out of the bed where it ended up.

[54:00] AirPod out of the bed where it ended up. >> Right. So now I'm going to help you with

[54:01] >> Right. So now I'm going to help you with the digging of the AirPod. So first of

[54:03] the digging of the AirPod. So first of all, they now make these things called

[54:04] all, they now make these things called pillow speakers.

[54:06] pillow speakers. >> Oh, interesting.

[54:07] >> Oh, interesting. >> Right. So it's a it's a it's a Bluetooth

[54:09] >> Right. So it's a it's a it's a Bluetooth speaker that will attach to your phone

[54:10] speaker that will attach to your phone that you can just slide and it's just

[54:11] that you can just slide and it's just under your pillow so only you can hear

[54:13] under your pillow so only you can hear it. So, that's number one. You might

[54:15] it. So, that's number one. You might want to consider that. And they're

[54:16] want to consider that. And they're pretty inexpensive. Number two, they now

[54:18] pretty inexpensive. Number two, they now make specifically earbuds designed to be

[54:22] make specifically earbuds designed to be slept in.

[54:23] slept in. >> Oh, nice.

[54:24] >> Oh, nice. >> So, there's a a new company out called

[54:25] >> So, there's a a new company out called Next Sense. Um, and they have developed

[54:28] Next Sense. Um, and they have developed an earbud that actually measures your

[54:30] an earbud that actually measures your brain waves while you are sleeping. And

[54:33] brain waves while you are sleeping. And when you move into a lighter stage of

[54:35] when you move into a lighter stage of sleep, it sends in a frequency signal to

[54:38] sleep, it sends in a frequency signal to help you go back to sleep or to stay in

[54:40] help you go back to sleep or to stay in that depth of sleep. Brand new company.

[54:43] that depth of sleep. Brand new company. Next sense. I have nothing to do with

[54:44] Next sense. I have nothing to do with them. I mean, it's a friend of mine who

[54:45] them. I mean, it's a friend of mine who owns the company, but I'm not on their

[54:46] owns the company, but I'm not on their own.

[54:46] own. >> I would like something to do with them

[54:48] >> I would like something to do with them >> if we'll figure that out.

[54:50] >> if we'll figure that out. >> So, does it allow you to play your music

[54:52] >> So, does it allow you to play your music as well or your or your podcast or

[54:54] as well or your or your podcast or whatever?

[54:55] whatever? >> I can listen to Diary of a CEO every

[54:57] >> I can listen to Diary of a CEO every single night while I fall asleep and it

[55:00] single night while I fall asleep and it will make sure that I don't wake up from

[55:01] will make sure that I don't wake up from any dreams.

[55:02] any dreams. >> And you can still like and subscribe and

[55:03] >> And you can still like and subscribe and stuff.

[55:04] stuff. >> Even through the earbuds, of course. I

[55:06] >> Even through the earbuds, of course. I think everybody should like and

[55:07] think everybody should like and subscribe.

[55:07] subscribe. >> That's a good feature like an AI agent

[55:09] >> That's a good feature like an AI agent that helps you subscribe. Okay, so

[55:11] that helps you subscribe. Okay, so that's that's you woke up in the middle

[55:13] that's that's you woke up in the middle of the night. You don't pee. You don't

[55:15] of the night. You don't pee. You don't check your phone. You're doing these

[55:16] check your phone. You're doing these breathing exercises. You don't give

[55:17] breathing exercises. You don't give yourself a hard time.

[55:19] yourself a hard time. >> And then what happens? It doesn't work.

[55:20] >> And then what happens? It doesn't work. What do you do? Yeah. Right. So, there's

[55:22] What do you do? Yeah. Right. So, there's the new research on something called

[55:24] the new research on something called non-sleep deep rest. We call it yoga

[55:27] non-sleep deep rest. We call it yoga nidra. Okay? It's been around for

[55:28] nidra. Okay? It's been around for thousands of years. When you lie relaxed

[55:30] thousands of years. When you lie relaxed in like a corpse pose like this, you're

[55:32] in like a corpse pose like this, you're actually doing something that's valuable

[55:33] actually doing something that's valuable for your sleep. Now, I want to be clear.

[55:35] for your sleep. Now, I want to be clear. It's not the same as sleep, but if you

[55:36] It's not the same as sleep, but if you lie there for an hour, it's like 20

[55:38] lie there for an hour, it's like 20 minutes worth of sleep. So everybody

[55:41] minutes worth of sleep. So everybody should know that even lying relaxed and

[55:44] should know that even lying relaxed and calm is very very helpful right but if

[55:47] calm is very very helpful right but if you start to get anxious and your heart

[55:49] you start to get anxious and your heart rate starts to tick up you need to get

[55:51] rate starts to tick up you need to get yourself out of bed because that's when

[55:53] yourself out of bed because that's when because all you're doing then is

[55:54] because all you're doing then is thinking hey this bed is this place

[55:56] thinking hey this bed is this place where I get anxious and pissed off. This

[55:57] where I get anxious and pissed off. This is not a place to sleep. So as long as

[56:00] is not a place to sleep. So as long as you stay nice and quiet the non-sleep

[56:01] you stay nice and quiet the non-sleep deep rest absolutely the thing to do.

[56:03] deep rest absolutely the thing to do. The other big thing that I do and by the

[56:05] The other big thing that I do and by the way this happens to me on occasion too

[56:07] way this happens to me on occasion too like I'm not immune to it just because

[56:08] like I'm not immune to it just because I'm a sleep doctor. You have to stay

[56:10] I'm a sleep doctor. You have to stay positive. And what I what do I mean by

[56:12] positive. And what I what do I mean by that is everybody when they wake up in

[56:14] that is everybody when they wake up in the middle of the night, your brain is

[56:16] the middle of the night, your brain is set to negativity. There's no reason you

[56:18] set to negativity. There's no reason you should be up at 3:00 in the morning that

[56:20] should be up at 3:00 in the morning that something good is going on, right?

[56:21] something good is going on, right? Nobody's coming in wishing you happy

[56:23] Nobody's coming in wishing you happy birthday at 3:00 in the morning.

[56:24] birthday at 3:00 in the morning. Something terrible has happened. And

[56:26] Something terrible has happened. And your brain has gotten accustomed to

[56:27] your brain has gotten accustomed to that. So when it wakes up, it

[56:29] that. So when it wakes up, it immediately goes to the negative and you

[56:31] immediately goes to the negative and you start thinking about bad things. You

[56:33] start thinking about bad things. You can't stop your first thought, but you

[56:35] can't stop your first thought, but you can stop your second thought, right?

[56:37] can stop your second thought, right? Right? And so when you wake up and you

[56:38] Right? And so when you wake up and you think negative, what I want you to

[56:40] think negative, what I want you to replace that with is, "Okay, Michael,

[56:43] replace that with is, "Okay, Michael, for some reason, your body has decided

[56:45] for some reason, your body has decided to wake up at 3:00 in the morning, it's

[56:47] to wake up at 3:00 in the morning, it's not the game that I wanted to be playing

[56:49] not the game that I wanted to be playing tonight. However, I think I'm going to

[56:51] tonight. However, I think I'm going to be okay. I'm just going to lie here and

[56:53] be okay. I'm just going to lie here and relax and let the natural sleep process

[56:55] relax and let the natural sleep process take over. If I feel my heart rate

[56:56] take over. If I feel my heart rate increasing, I'm going to go to another

[56:58] increasing, I'm going to go to another room in the house where I've already got

[56:59] room in the house where I've already got a book and a light set up so I can do a

[57:02] a book and a light set up so I can do a little bit of light reading and then

[57:03] little bit of light reading and then come back to sleep." And I just tell

[57:05] come back to sleep." And I just tell myself that I give myself permission to

[57:09] myself that I give myself permission to just chill, just relax. And then you

[57:12] just chill, just relax. And then you know what happens? The natural sleep

[57:13] know what happens? The natural sleep process comes over. As soon as your

[57:15] process comes over. As soon as your heart rate starts to go down, your body

[57:16] heart rate starts to go down, your body wants to get back to sleep. And so it

[57:18] wants to get back to sleep. And so it really has a lot to do with heart rate.

[57:20] really has a lot to do with heart rate. >> I love having these conversations on the

[57:22] >> I love having these conversations on the diio because I have a huge amount of

[57:25] diio because I have a huge amount of sympathy and concern for people that

[57:28] sympathy and concern for people that don't get sufficient sleep. And I know

[57:31] don't get sufficient sleep. And I know there's a lot of people that don't. And

[57:32] there's a lot of people that don't. And I actually think it's to some degree

[57:33] I actually think it's to some degree it's somewhat increasing because of the

[57:34] it's somewhat increasing because of the way we live our lives. I was looking at

[57:36] way we live our lives. I was looking at some of the stats around the increase

[57:38] some of the stats around the increase and there's a study done in 2025 and

[57:42] and there's a study done in 2025 and early 2026 that revealed we're in a

[57:44] early 2026 that revealed we're in a global sleep crisis.

[57:45] global sleep crisis. >> Oh yes, we are.

[57:47] >> Oh yes, we are. >> Both the CDC and Stanford Medicine

[57:49] >> Both the CDC and Stanford Medicine report said that one in three adults and

[57:51] report said that one in three adults and nearly 80% of teenagers are now

[57:54] nearly 80% of teenagers are now chronically sleepdeprived.

[57:55] chronically sleepdeprived. >> Correct. A 2026 survey by the American

[57:57] >> Correct. A 2026 survey by the American Academy of Sleep Medicine found that 93%

[58:00] Academy of Sleep Medicine found that 93% of Gen Z admit to regularly losing sleep

[58:03] of Gen Z admit to regularly losing sleep due to social media usage. And 71% of

[58:05] due to social media usage. And 71% of employed respondents globally have said

[58:08] employed respondents globally have said >> that they sometimes call in sick at

[58:10] >> that they sometimes call in sick at least once or twice due to poor sleep.

[58:13] least once or twice due to poor sleep. >> Just to sleep. Yeah. When I was down in

[58:15] >> Just to sleep. Yeah. When I was down in Australia doing some work down there, a

[58:17] Australia doing some work down there, a lot of Australians they take holiday and

[58:19] lot of Australians they take holiday and they just sleep.

[58:20] they just sleep. >> Yeah.

[58:21] >> Yeah. >> Just to catch up. Like it's it's pretty

[58:23] >> Just to catch up. Like it's it's pretty remarkable. We're in a very sleep-d

[58:25] remarkable. We're in a very sleep-d deprived society and I think there's a

[58:27] deprived society and I think there's a couple of different reasons why that is.

[58:28] couple of different reasons why that is. Number one,

[58:30] Number one, >> have you seen what's going on outside in

[58:31] >> have you seen what's going on outside in the world today? It's pretty crazy out

[58:33] the world today? It's pretty crazy out there. Well, I can understand why people

[58:35] there. Well, I can understand why people are getting a little anxious.

[58:36] are getting a little anxious. >> I think one could argue it's been

[58:38] >> I think one could argue it's been crazier through history, but we never

[58:39] crazier through history, but we never knew about it,

[58:40] knew about it, >> right? Well, I mean, the media getting

[58:41] >> right? Well, I mean, the media getting it to getting us this information so

[58:43] it to getting us this information so quickly, I think, is definitely what I

[58:45] quickly, I think, is definitely what I would agree with you. It was much

[58:46] would agree with you. It was much crazier during like World War II, you

[58:48] crazier during like World War II, you know, and stuff like that. Now we're

[58:50] know, and stuff like that. Now we're getting information so quickly and

[58:52] getting information so quickly and people are getting so ratcheted up about

[58:54] people are getting so ratcheted up about it. I think that has something to do

[58:55] it. I think that has something to do with it. But if I I think the bigger

[58:56] with it. But if I I think the bigger culprit is people being overweight. You

[58:58] culprit is people being overweight. You know, when you look here in the United

[59:00] know, when you look here in the United States and you look at the obesity

[59:01] States and you look at the obesity epidemic and you look at people being

[59:03] epidemic and you look at people being overweight, it's something close to like

[59:04] overweight, it's something close to like 70s something percent of people in

[59:06] 70s something percent of people in America are overweight. When you're

[59:08] America are overweight. When you're overweight, that puts you in line for

[59:10] overweight, that puts you in line for potentially having something called

[59:11] potentially having something called sleep apnea. Now, I want to be clear,

[59:13] sleep apnea. Now, I want to be clear, not everybody with sleep apnea is

[59:14] not everybody with sleep apnea is overweight, but a a large percentage of

[59:16] overweight, but a a large percentage of the people with sleep apnnea are bigger

[59:18] the people with sleep apnnea are bigger people. And so, when you look at a

[59:20] people. And so, when you look at a society that's getting bigger and all

[59:22] society that's getting bigger and all the unhealthy food that we've got going

[59:24] the unhealthy food that we've got going on, like all this highly processed food,

[59:26] on, like all this highly processed food, things of that nature, that isn't

[59:28] things of that nature, that isn't helping anybody, it's adding the pounds.

[59:30] helping anybody, it's adding the pounds. And specifically, like for men, we gain

[59:32] And specifically, like for men, we gain weight through our necks. Like I I don't

[59:34] weight through our necks. Like I I don't know if you've ever noticed it, but like

[59:36] know if you've ever noticed it, but like if you ever were heavy and you lose

[59:37] if you ever were heavy and you lose weight, the first thing somebody says

[59:38] weight, the first thing somebody says is, "Oh, it looks like you lost weight

[59:39] is, "Oh, it looks like you lost weight cuz I can tell from your face, right?"

[59:41] cuz I can tell from your face, right?" and they're like, "Oh, your neck looks,

[59:42] and they're like, "Oh, your neck looks, you know, different now." And so, we see

[59:44] you know, different now." And so, we see a lot of what's going on in the world

[59:46] a lot of what's going on in the world from a weight perspective and a food

[59:48] from a weight perspective and a food perspective could be driving some of the

[59:50] perspective could be driving some of the sleep problems. Then there's the anxiety

[59:52] sleep problems. Then there's the anxiety perspective that I spoke of earlier that

[59:53] perspective that I spoke of earlier that I think comes in. And again, I I agree

[59:56] I think comes in. And again, I I agree with you. I don't think we have more

[59:57] with you. I don't think we have more crazy stuff going on. I think we know

[59:59] crazy stuff going on. I think we know about more crazy stuff that's going on,

[01:00:00] about more crazy stuff that's going on, >> but also work is now largely digital.

[01:00:03] >> but also work is now largely digital. And I imagine for my great-grandfather,

[01:00:05] And I imagine for my great-grandfather, he would go to, I don't know, the

[01:00:06] he would go to, I don't know, the factory or wherever he works. His work

[01:00:08] factory or wherever he works. His work would finish at 6.

[01:00:09] would finish at 6. >> Yes. Your work doesn't finish at 6 now.

[01:00:12] >> Yes. Your work doesn't finish at 6 now. It finishes when you're awake.

[01:00:13] It finishes when you're awake. >> Yeah. Absolutely. It finishes when you

[01:00:15] >> Yeah. Absolutely. It finishes when you go to sleep.

[01:00:16] go to sleep. >> Yeah. Exactly.

[01:00:16] >> Yeah. Exactly. >> Yeah. And and that becomes problematic,

[01:00:18] >> Yeah. And and that becomes problematic, right? Because a lot of times also, by

[01:00:20] right? Because a lot of times also, by the way, you need to have dividers in

[01:00:22] the way, you need to have dividers in your home. Like let's say you live in a

[01:00:24] your home. Like let's say you live in a studio apartment and your bed is your

[01:00:26] studio apartment and your bed is your couch is your kitchen, right? You have

[01:00:28] couch is your kitchen, right? You have no designated spot for sleep. Your body

[01:00:30] no designated spot for sleep. Your body needs to know, hey, this is the spot

[01:00:32] needs to know, hey, this is the spot where I can chill out and finally get

[01:00:35] where I can chill out and finally get some rest. And I think a lot of times

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[01:01:38] creative wasn't strong. But usually the problem is they're not having the right

[01:01:39] problem is they're not having the right conversation because that ad never

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[01:02:29] one. That's linkedin.com/diary. Terms and conditions apply.

[01:02:31] Terms and conditions apply. >> Which sleep disorder should we start

[01:02:32] >> Which sleep disorder should we start with?

[01:02:33] with? >> Sleep apnea and insomnia. Sleep apnea,

[01:02:35] >> Sleep apnea and insomnia. Sleep apnea, for folks out there who may not know

[01:02:37] for folks out there who may not know what it is, is when you are snoring at

[01:02:39] what it is, is when you are snoring at night. Almost everybody who has sleep

[01:02:41] night. Almost everybody who has sleep apnea snores. Not everybody, but almost

[01:02:42] apnea snores. Not everybody, but almost everybody. And when you're sucking air

[01:02:44] everybody. And when you're sucking air in, you pull your tongue to the back of

[01:02:47] in, you pull your tongue to the back of your throat and you cut off your air.

[01:02:49] your throat and you cut off your air. And you literally stop breathing, right,

[01:02:51] And you literally stop breathing, right, for a few seconds. And then all a sudden

[01:02:52] for a few seconds. And then all a sudden you and you make all this kind of

[01:02:54] you and you make all this kind of grunting, groaning noises. and then you

[01:02:56] grunting, groaning noises. and then you wake up. This can happen hundreds of

[01:02:59] wake up. This can happen hundreds of times a night and it can be very

[01:03:01] times a night and it can be very problematic because of course it wakes

[01:03:03] problematic because of course it wakes you up every single time that you have

[01:03:06] you up every single time that you have one of these events, right? And so as an

[01:03:08] one of these events, right? And so as an example, we measure the events per hour.

[01:03:10] example, we measure the events per hour. So as an example, somebody with sleep

[01:03:12] So as an example, somebody with sleep apnnea could have between five and 15

[01:03:15] apnnea could have between five and 15 times per hour that they stop breathing

[01:03:18] times per hour that they stop breathing and that's mild.

[01:03:19] and that's mild. >> So how are they going to get into the

[01:03:20] >> So how are they going to get into the deep sleep that clears out their brain?

[01:03:23] deep sleep that clears out their brain? >> That's the problem, right? And so apnea

[01:03:25] >> That's the problem, right? And so apnea prevents them from getting into a lot of

[01:03:27] prevents them from getting into a lot of that deep sleep. And so their brain

[01:03:28] that deep sleep. And so their brain doesn't clear out and then they got

[01:03:29] doesn't clear out and then they got they're they're kind of screwed. So at

[01:03:32] they're they're kind of screwed. So at the end of the day, the the goal here is

[01:03:34] the end of the day, the the goal here is to get as many people to number one

[01:03:36] to get as many people to number one identify if they have a sleep disorder

[01:03:38] identify if they have a sleep disorder and then be able to try to figure out

[01:03:40] and then be able to try to figure out what to do about it. And the percentage

[01:03:42] what to do about it. And the percentage of people in the US that have

[01:03:43] of people in the US that have undiagnosed sleep apnea is pretty big.

[01:03:45] undiagnosed sleep apnea is pretty big. It's like somewhere between I think like

[01:03:47] It's like somewhere between I think like 18 to 20%.

[01:03:48] 18 to 20%. >> This is crazy. I was just looking at the

[01:03:50] >> This is crazy. I was just looking at the stats. It says according to 2026 data

[01:03:52] stats. It says according to 2026 data approximately

[01:03:53] approximately 936

[01:03:55] 936 million people to 1 billion adults

[01:03:57] million people to 1 billion adults worldwide have obstructive sleep apnnea

[01:03:59] worldwide have obstructive sleep apnnea which is what one in seven

[01:04:01] which is what one in seven >> yeah that's about right

[01:04:02] >> yeah that's about right >> making it as common as diabetes. One in

[01:04:05] >> making it as common as diabetes. One in seven people listening have sleep

[01:04:06] seven people listening have sleep apnnea.

[01:04:06] apnnea. >> Yes.

[01:04:07] >> Yes. >> Wow.

[01:04:07] >> Wow. >> As popular as diabetes. Let that sink in

[01:04:10] >> As popular as diabetes. Let that sink in for like half a second. Everybody knows

[01:04:12] for like half a second. Everybody knows what diabetes is. Almost nobody knows

[01:04:14] what diabetes is. Almost nobody knows what sleep disorders are. Specifically

[01:04:16] what sleep disorders are. Specifically sleep apnnea. And it says 80 to 90% of

[01:04:18] sleep apnnea. And it says 80 to 90% of those people remain undiagnosed. That is

[01:04:21] those people remain undiagnosed. That is correct.

[01:04:22] correct. >> So there's people listening right

[01:04:23] >> So there's people listening right there's actually a huge percentage of

[01:04:24] there's actually a huge percentage of people listening right now

[01:04:26] people listening right now >> that have sleep apnea and have no idea

[01:04:27] >> that have sleep apnea and have no idea that they have it.

[01:04:28] that they have it. >> Exactly. Right.

[01:04:29] >> Exactly. Right. >> How would they know?

[01:04:30] >> How would they know? >> Do the sleep test.

[01:04:31] >> Do the sleep test. >> This thing here.

[01:04:32] >> This thing here. >> Yeah.

[01:04:32] >> Yeah. >> And what would this show?

[01:04:33] >> And what would this show? >> So this would this actually collects

[01:04:35] >> So this would this actually collects what is your oxygen levels throughout

[01:04:37] what is your oxygen levels throughout the night? What is your heart rate

[01:04:38] the night? What is your heart rate throughout the night? How many times do

[01:04:40] throughout the night? How many times do you actually stop breathing? And also

[01:04:42] you actually stop breathing? And also the depth of your sleep, which stages of

[01:04:43] the depth of your sleep, which stages of sleep you get when you fall asleep,

[01:04:45] sleep you get when you fall asleep, things like that. And what would this

[01:04:46] things like that. And what would this So, you know, because people are going

[01:04:47] So, you know, because people are going to be like, "How do I know if I need to

[01:04:49] to be like, "How do I know if I need to do the test?"

[01:04:50] do the test?" >> So, great question. So, you want to

[01:04:52] >> So, great question. So, you want to think about the symptoms that you might

[01:04:53] think about the symptoms that you might have. So, do you snore? Do you wake up

[01:04:56] have. So, do you snore? Do you wake up gasping for air? Has anybody told you

[01:04:58] gasping for air? Has anybody told you that your snoring stops for brief

[01:05:00] that your snoring stops for brief periods of time or that they've heard

[01:05:02] periods of time or that they've heard you gasping for air? Do you wake up with

[01:05:04] you gasping for air? Do you wake up with a headache in the morning? Do you find

[01:05:05] a headache in the morning? Do you find your moods are up and down? All of those

[01:05:08] your moods are up and down? All of those are signs and symptoms of sleep apnnea.

[01:05:11] are signs and symptoms of sleep apnnea. >> And this test, are you affiliated with

[01:05:12] >> And this test, are you affiliated with this company at all? I am not. But um we

[01:05:14] this company at all? I am not. But um we do have that test on my website. We sell

[01:05:16] do have that test on my website. We sell it to people so that way we can test

[01:05:18] it to people so that way we can test them.

[01:05:18] them. >> And how much does it cost?

[01:05:20] >> And how much does it cost? >> $189.

[01:05:21] >> $189. >> Okay. So it's not

[01:05:22] >> Okay. So it's not >> it's not exorbitantly expensive. And it

[01:05:25] >> it's not exorbitantly expensive. And it also is covered by insurance.

[01:05:27] also is covered by insurance. >> And it connects to an app.

[01:05:28] >> And it connects to an app. >> Uh-huh. Absolutely. So you'd put it

[01:05:30] >> Uh-huh. Absolutely. So you'd put it through your sleeve.

[01:05:31] through your sleeve. >> So I' I'd put that there and like this.

[01:05:33] >> So I' I'd put that there and like this. >> Yeah. Exactly. And that's it. You go to

[01:05:35] >> Yeah. Exactly. And that's it. You go to bed, wake up, then the information ports

[01:05:38] bed, wake up, then the information ports over to your phone and then tells us

[01:05:41] over to your phone and then tells us exactly what's going on. Now, here's

[01:05:42] exactly what's going on. Now, here's where it gets even better. I know,

[01:05:44] where it gets even better. I know, right?

[01:05:44] right? >> Can you imagine me getting in bed with

[01:05:45] >> Can you imagine me getting in bed with my fiance and being like, "Come on,

[01:05:46] my fiance and being like, "Come on, babe. Let's

[01:05:47] babe. Let's >> We're recording all kinds of good stuff.

[01:05:49] >> We're recording all kinds of good stuff. Who knows what she might like?

[01:05:50] Who knows what she might like? >> Is this going to help my sex life?"

[01:05:52] >> Is this going to help my sex life?" >> It's absolutely it will because getting

[01:05:54] >> It's absolutely it will because getting into bed and knowing how well you sleep

[01:05:57] into bed and knowing how well you sleep and knowing if you have sleep apnea or

[01:05:58] and knowing if you have sleep apnea or not will definitely affect your sex

[01:05:59] not will definitely affect your sex life. Also, by the way, I've saved more

[01:06:01] life. Also, by the way, I've saved more marriages as a sleep doctor than I ever

[01:06:03] marriages as a sleep doctor than I ever would have as a marital therapist

[01:06:04] would have as a marital therapist dealing with snoring in the middle of

[01:06:06] dealing with snoring in the middle of the night and things like that. So,

[01:06:08] the night and things like that. So, you'd be you'd be surprised. But what's

[01:06:10] you'd be you'd be surprised. But what's nice about this is it's one night. You

[01:06:11] nice about this is it's one night. You don't have to do it multiple nights.

[01:06:13] don't have to do it multiple nights. It's super easy. Um, and again, believe

[01:06:15] It's super easy. Um, and again, believe it or not, that's disposable. You can

[01:06:16] it or not, that's disposable. You can actually throw that whole thing away

[01:06:18] actually throw that whole thing away after it's all said and done.

[01:06:19] after it's all said and done. >> And on that point, before we just go a

[01:06:20] >> And on that point, before we just go a little bit further into sleep apnnea,

[01:06:21] little bit further into sleep apnnea, should should we be sleeping in bed with

[01:06:23] should should we be sleeping in bed with our partners? And I know that's an

[01:06:24] our partners? And I know that's an interesting thing.

[01:06:25] interesting thing. >> Great question. Great question. The

[01:06:26] >> Great question. Great question. The strength of your relationship has

[01:06:29] strength of your relationship has nothing to do with where you sleep.

[01:06:32] nothing to do with where you sleep. Okay? So, lots of people are like, "I

[01:06:33] Okay? So, lots of people are like, "I got to sleep with my partner otherwise

[01:06:35] got to sleep with my partner otherwise my relationship's going to go to [ __ ]

[01:06:36] my relationship's going to go to [ __ ] and everything's going to go terrible

[01:06:38] and everything's going to go terrible and we're never going to have sex and

[01:06:39] and we're never going to have sex and we're not true." Okay. So, a lot of

[01:06:42] we're not true." Okay. So, a lot of times for people that I have, so for

[01:06:43] times for people that I have, so for example, I've got people who um have

[01:06:46] example, I've got people who um have sleep apnnea and they use a a machine to

[01:06:48] sleep apnnea and they use a a machine to help them sleep called a CPAP machine,

[01:06:50] help them sleep called a CPAP machine, right? And um that noise for some people

[01:06:53] right? And um that noise for some people can be disruptive and so they sleep,

[01:06:54] can be disruptive and so they sleep, let's say, in a different room, right?

[01:06:56] let's say, in a different room, right? So, is that is that detrimental to your

[01:06:59] So, is that is that detrimental to your marriage? No, it's not. Because here's

[01:07:01] marriage? No, it's not. Because here's what you do is you vacation on the

[01:07:03] what you do is you vacation on the weekends in your bedroom, right? I can't

[01:07:06] weekends in your bedroom, right? I can't count the number of people who sleep

[01:07:07] count the number of people who sleep separately during the week and then

[01:07:09] separately during the week and then together on the weekends. And it turns

[01:07:11] together on the weekends. And it turns out that they get much better sleep

[01:07:13] out that they get much better sleep during the week. And then guess what?

[01:07:16] during the week. And then guess what? Intimacy shows up much faster on the

[01:07:18] Intimacy shows up much faster on the weekends because they're not so tired.

[01:07:20] weekends because they're not so tired. Used to be, you know, not tonight I have

[01:07:22] Used to be, you know, not tonight I have a headache. It was really not tonight

[01:07:24] a headache. It was really not tonight I'm exhausted. When you allow your

[01:07:26] I'm exhausted. When you allow your partner to get good sleep during the

[01:07:27] partner to get good sleep during the week, there's a reasonably good shot

[01:07:29] week, there's a reasonably good shot that you're going to be able to be

[01:07:31] that you're going to be able to be intimate over the weekend if they got

[01:07:32] intimate over the weekend if they got good sleep. So, wearing that to bed

[01:07:34] good sleep. So, wearing that to bed might not be the sexiest thing in the

[01:07:36] might not be the sexiest thing in the universe, but it's better than having

[01:07:39] universe, but it's better than having sleep apnnea and eventually ending up

[01:07:41] sleep apnnea and eventually ending up dead.

[01:07:43] dead. >> Are the symptoms of sleep apnnea

[01:07:44] >> Are the symptoms of sleep apnnea different for men and women?

[01:07:46] different for men and women? >> They are. Great question. So, it turns

[01:07:48] >> They are. Great question. So, it turns out that men and women are quite

[01:07:49] out that men and women are quite different, but we've historically been

[01:07:51] different, but we've historically been scoring them the same. So women don't

[01:07:54] scoring them the same. So women don't have a tendency to have as much snoring

[01:07:56] have a tendency to have as much snoring as men do. Um women have a tendency to

[01:07:58] as men do. Um women have a tendency to have more arousals where they wake up

[01:08:00] have more arousals where they wake up constantly. Women have a tendency to

[01:08:02] constantly. Women have a tendency to report headaches in the morning more so

[01:08:04] report headaches in the morning more so than men do. So it's actually different

[01:08:06] than men do. So it's actually different types of symptoms for women versus men

[01:08:09] types of symptoms for women versus men when it comes to sleep apnea to the

[01:08:11] when it comes to sleep apnea to the point where we're now considering using

[01:08:13] point where we're now considering using different testing devices. So this

[01:08:15] different testing devices. So this testing device um would not necessarily

[01:08:17] testing device um would not necessarily measure EEG and in women EEG might be

[01:08:20] measure EEG and in women EEG might be important. That's what we're learning.

[01:08:22] important. That's what we're learning. So, as an example, our company is

[01:08:24] So, as an example, our company is finding a device specifically to send to

[01:08:26] finding a device specifically to send to women so that way we can more accurately

[01:08:28] women so that way we can more accurately measure sleep apnea in women. Now,

[01:08:30] measure sleep apnea in women. Now, there's a lot of questions about

[01:08:32] there's a lot of questions about treatment for sleep apnea. And the

[01:08:34] treatment for sleep apnea. And the biggest reason why nobody gets sleep

[01:08:35] biggest reason why nobody gets sleep tested is because they're afraid that

[01:08:37] tested is because they're afraid that they're going to end up sleeping with a

[01:08:38] they're going to end up sleeping with a CPAP machine on their face at night. And

[01:08:41] CPAP machine on their face at night. And so, let me describe to your audience

[01:08:42] so, let me describe to your audience what that is. Also, full disclosure, I

[01:08:45] what that is. Also, full disclosure, I have sleep apnea. I don't look like

[01:08:48] have sleep apnea. I don't look like somebody who has sleep apnea. I stop

[01:08:49] somebody who has sleep apnea. I stop breathing in my sleep. I think it's 26

[01:08:51] breathing in my sleep. I think it's 26 times an hour. I know, right? Kind of

[01:08:54] times an hour. I know, right? Kind of crazy. And I wear a CPAT machine and it

[01:08:57] crazy. And I wear a CPAT machine and it helps me sleep every single night. Let

[01:08:59] helps me sleep every single night. Let me explain what it is. So, when your

[01:09:01] me explain what it is. So, when your throat closes here, CPAT machine is a

[01:09:03] throat closes here, CPAT machine is a little air compressor with a tube and a

[01:09:05] little air compressor with a tube and a mask that sits on your nose, pushes a

[01:09:07] mask that sits on your nose, pushes a just thin stream of just air, and when

[01:09:08] just thin stream of just air, and when it hits that blockage, it ever so

[01:09:10] it hits that blockage, it ever so slightly opens it up, shoots air

[01:09:12] slightly opens it up, shoots air straight down to your lungs. Now, you

[01:09:13] straight down to your lungs. Now, you might be saying to yourself, "That

[01:09:15] might be saying to yourself, "That sounds barbaric. That is insane. That's

[01:09:18] sounds barbaric. That is insane. That's a haird dryer blowing up my nose all

[01:09:20] a haird dryer blowing up my nose all night long. Here's what I can tell you

[01:09:23] night long. Here's what I can tell you is when you have a severe case of sleep

[01:09:25] is when you have a severe case of sleep apnea, this can be a lifesaver. This can

[01:09:29] apnea, this can be a lifesaver. This can be one of the biggest, most important

[01:09:31] be one of the biggest, most important things that you possibly do. Now, a lot

[01:09:33] things that you possibly do. Now, a lot of people say, "Oh, I don't think I

[01:09:34] of people say, "Oh, I don't think I could sleep with a mask on my face."

[01:09:36] could sleep with a mask on my face." Well, that's not the only treatment.

[01:09:38] Well, that's not the only treatment. There are other treatments called oral

[01:09:39] There are other treatments called oral appliances. This is like a a mouthguard

[01:09:41] appliances. This is like a a mouthguard like you see the footballers wear, but

[01:09:42] like you see the footballers wear, but it's an upper and a lower. and the lower

[01:09:44] it's an upper and a lower. and the lower slowly brings your jaw forward which

[01:09:46] slowly brings your jaw forward which opens up your posterior airway space.

[01:09:48] opens up your posterior airway space. The same way that air pushes things

[01:09:50] The same way that air pushes things aside, the oral appliance structurally

[01:09:53] aside, the oral appliance structurally moves your jaw slightly forward thereby

[01:09:55] moves your jaw slightly forward thereby opening up your airway. So that works

[01:09:57] opening up your airway. So that works well and there's no mask on your face.

[01:09:59] well and there's no mask on your face. There's a third device that you can wear

[01:10:01] There's a third device that you can wear on your tongue that vibrates that

[01:10:04] on your tongue that vibrates that shrinks your tongue by a couple of

[01:10:05] shrinks your tongue by a couple of millimeters which opens up this

[01:10:07] millimeters which opens up this posterior airway space and allows you to

[01:10:09] posterior airway space and allows you to breathe better.

[01:10:10] breathe better. >> Have you tried all of them?

[01:10:11] >> Have you tried all of them? >> I have as a matter of fact. And why did

[01:10:13] >> I have as a matter of fact. And why did you choose the apnea machine?

[01:10:14] you choose the apnea machine? >> So for me, the apnea machine worked the

[01:10:16] >> So for me, the apnea machine worked the best and made the most sense for me

[01:10:18] best and made the most sense for me right now. But I'll be honest with you,

[01:10:20] right now. But I'll be honest with you, I will probably get the uh mouthguard

[01:10:22] I will probably get the uh mouthguard for when I travel. There's a lot that

[01:10:24] for when I travel. There's a lot that can be done out there. And by the way,

[01:10:26] can be done out there. And by the way, there's also surgeries and surgeries are

[01:10:28] there's also surgeries and surgeries are a little bit more permanent fix. Um, but

[01:10:30] a little bit more permanent fix. Um, but in many cases, those surgeries can be

[01:10:32] in many cases, those surgeries can be quite effective. Also, by the way,

[01:10:34] quite effective. Also, by the way, they're working on a pill

[01:10:36] they're working on a pill >> for sleep apnnea now. And that's just

[01:10:38] >> for sleep apnnea now. And that's just apnea. We haven't even talked about

[01:10:39] apnea. We haven't even talked about insomnia yet.

[01:10:39] insomnia yet. >> I was just reading about the FDA

[01:10:41] >> I was just reading about the FDA approving a drug. Yeah, it's it's quite

[01:10:43] approving a drug. Yeah, it's it's quite remarkable. And there's actually two I

[01:10:44] remarkable. And there's actually two I think there's actually three different

[01:10:45] think there's actually three different companies that are working on different

[01:10:47] companies that are working on different drugs right now for sleep apnea. And I

[01:10:50] drugs right now for sleep apnea. And I mean to be clear, when that happens, I

[01:10:52] mean to be clear, when that happens, I think it's pretty much game over for

[01:10:54] think it's pretty much game over for sleep apnea, right? I mean once we can

[01:10:56] sleep apnea, right? I mean once we can get it in a pill form, which means

[01:10:57] get it in a pill form, which means compliance increases dramatically, we

[01:10:59] compliance increases dramatically, we can help a lot of people with sleep

[01:11:01] can help a lot of people with sleep apnea, which I think would be pretty

[01:11:03] apnea, which I think would be pretty amazing.

[01:11:03] amazing. >> And women are heavily undiagnosed,

[01:11:05] >> And women are heavily undiagnosed, right? Because we heavily

[01:11:06] right? Because we heavily >> we think of it as I mean I've heard it

[01:11:08] >> we think of it as I mean I've heard it being referred to as a sort of an old

[01:11:10] being referred to as a sort of an old man's disease.

[01:11:11] man's disease. >> Yeah. And oh, absolutely. And here's the

[01:11:13] >> Yeah. And oh, absolutely. And here's the thing. Many women have a tendency to

[01:11:14] thing. Many women have a tendency to report insomnia types of symptoms over

[01:11:17] report insomnia types of symptoms over sleep apnea types of symptoms when in

[01:11:19] sleep apnea types of symptoms when in fact they actually have under

[01:11:21] fact they actually have under undiagnosed sleep apnnea, which we can

[01:11:23] undiagnosed sleep apnnea, which we can catch.

[01:11:23] catch. >> We talked a little bit earlier, but um

[01:11:25] >> We talked a little bit earlier, but um from many of the conversations I've had

[01:11:26] from many of the conversations I've had on the show about Alzheimer's,

[01:11:28] on the show about Alzheimer's, >> yes,

[01:11:28] >> yes, >> your chance of um getting Alzheimer's, I

[01:11:31] >> your chance of um getting Alzheimer's, I imagine, is going to increase, right?

[01:11:32] imagine, is going to increase, right? Because absolutely you have sleep

[01:11:34] Because absolutely you have sleep apnnea.

[01:11:34] apnnea. >> Yeah. Well, because when you have sleep

[01:11:36] >> Yeah. Well, because when you have sleep apnnea, it keeps you out of the deeper

[01:11:37] apnnea, it keeps you out of the deeper stages of sleep. the deeper stages of

[01:11:39] stages of sleep. the deeper stages of sleep is where that lymphatic system

[01:11:40] sleep is where that lymphatic system comes in and scoops out those proteins

[01:11:42] comes in and scoops out those proteins and that's really probably one of those

[01:11:44] and that's really probably one of those big causes for it. So that's one of the

[01:11:45] big causes for it. So that's one of the things that we always want people to

[01:11:46] things that we always want people to understand. But there's also something

[01:11:48] understand. But there's also something else that I think is important to maybe

[01:11:50] else that I think is important to maybe talk about which is on the other side

[01:11:52] talk about which is on the other side not sleep apnnea side but on the

[01:11:54] not sleep apnnea side but on the insomnia side which is there's a lot of

[01:11:56] insomnia side which is there's a lot of people who go and they go to the

[01:11:57] people who go and they go to the drugstore and they buy an

[01:11:58] drugstore and they buy an over-the-counter sleep aid. Right now

[01:12:01] over-the-counter sleep aid. Right now I'm not talking about supplementation

[01:12:03] I'm not talking about supplementation yet. We can get into supplements in a

[01:12:04] yet. We can get into supplements in a minute if you want to, but I'm talking

[01:12:05] minute if you want to, but I'm talking about things like the PM medications,

[01:12:08] about things like the PM medications, right? You know, they so here in

[01:12:10] right? You know, they so here in America, we have them where there's like

[01:12:11] America, we have them where there's like there's like an analesic plus a PM. So

[01:12:13] there's like an analesic plus a PM. So there's Tylenol PM, Advil PM, and what

[01:12:16] there's Tylenol PM, Advil PM, and what it is is it's a pain reliever, but they

[01:12:19] it is is it's a pain reliever, but they add something called dyenhydramine and

[01:12:22] add something called dyenhydramine and it makes you feel sleepy and it makes

[01:12:23] it makes you feel sleepy and it makes you fall asleep. Dyenhydramine is

[01:12:25] you fall asleep. Dyenhydramine is actually an antihistamine, right? So

[01:12:27] actually an antihistamine, right? So it's used for congestion and things like

[01:12:29] it's used for congestion and things like that. But there's now data to suggest

[01:12:31] that. But there's now data to suggest that daily use of the PM part of this,

[01:12:34] that daily use of the PM part of this, not the pain relieving part, but the PM

[01:12:36] not the pain relieving part, but the PM part can lead almost directly to

[01:12:38] part can lead almost directly to Alzheimer's.

[01:12:39] Alzheimer's. >> Oh, wow.

[01:12:40] >> Oh, wow. >> Right. So, if people can just go to bed

[01:12:44] >> Right. So, if people can just go to bed and follow a couple simple rules and go

[01:12:46] and follow a couple simple rules and go to bed naturally, you'd be shocked at

[01:12:47] to bed naturally, you'd be shocked at how much better your world is going to

[01:12:49] how much better your world is going to be. The Queensland Brain Institute um at

[01:12:52] be. The Queensland Brain Institute um at the University of Queensland found that

[01:12:54] the University of Queensland found that people with untreated apnea have a 45%

[01:12:57] people with untreated apnea have a 45% higher risk of developing Alzheimer's

[01:12:59] higher risk of developing Alzheimer's disease.

[01:13:00] disease. >> Like I said,

[01:13:01] >> Like I said, >> which is crazy.

[01:13:03] >> which is crazy. >> Soant here's the thing is we've got all

[01:13:05] >> Soant here's the thing is we've got all these people who are watching your show

[01:13:07] these people who are watching your show right now. They need to start thinking

[01:13:09] right now. They need to start thinking in their head like maybe I have sleep

[01:13:12] in their head like maybe I have sleep apnea, maybe I don't, but maybe I should

[01:13:14] apnea, maybe I don't, but maybe I should take a look at what are some of the

[01:13:15] take a look at what are some of the symptoms and see if that's something

[01:13:16] symptoms and see if that's something that could be going on for me. Because

[01:13:18] that could be going on for me. Because again, testing is available. And to be

[01:13:21] again, testing is available. And to be clear, it's not like I'm the only guy

[01:13:22] clear, it's not like I'm the only guy out there testing people. I mean, there

[01:13:24] out there testing people. I mean, there are sleep doctors all over the world

[01:13:26] are sleep doctors all over the world that are testing people. My

[01:13:27] that are testing people. My encouragement to people is, hey, figure

[01:13:30] encouragement to people is, hey, figure it out. If if you can't figure it out,

[01:13:31] it out. If if you can't figure it out, you know, shoot us an email. We'll find

[01:13:33] you know, shoot us an email. We'll find a sleep center for you to go to. But if

[01:13:35] a sleep center for you to go to. But if you think there's something going on,

[01:13:37] you think there's something going on, it's definitely worth checking out

[01:13:39] it's definitely worth checking out because, by the way, you can stay with

[01:13:41] because, by the way, you can stay with undiagnosed sleep apnnea for your entire

[01:13:43] undiagnosed sleep apnnea for your entire life. And it all it does is basically

[01:13:45] life. And it all it does is basically break down everything that's going on

[01:13:46] break down everything that's going on inside. And that's not what you want.

[01:13:48] inside. And that's not what you want. Like remember sleep is recovery, right?

[01:13:51] Like remember sleep is recovery, right? This is how your body still functions.

[01:13:52] This is how your body still functions. Like if you want to lead a nice

[01:13:54] Like if you want to lead a nice prosperous life, you want to sleep.

[01:13:57] prosperous life, you want to sleep. >> Insomnia has become a bit of a word that

[01:13:59] >> Insomnia has become a bit of a word that people throw around

[01:14:00] people throw around >> for sure,

[01:14:00] >> for sure, >> right? They they kind of self diagnose

[01:14:02] >> right? They they kind of self diagnose themselves. We kind of think of it as

[01:14:03] themselves. We kind of think of it as this one specific thing. I think people

[01:14:05] this one specific thing. I think people say, "I have insomnia when they just

[01:14:06] say, "I have insomnia when they just don't sleep well."

[01:14:07] don't sleep well." >> Right.

[01:14:07] >> Right. >> What is insomnia and what's the big myth

[01:14:09] >> What is insomnia and what's the big myth around it?

[01:14:10] around it? >> Yeah. So, number one, there's a couple

[01:14:12] >> Yeah. So, number one, there's a couple of different flavors of insomnia.

[01:14:14] of different flavors of insomnia. There's the I can't fall asleep. There's

[01:14:15] There's the I can't fall asleep. There's the I can't stay asleep, which we talked

[01:14:17] the I can't stay asleep, which we talked about quite a bit. There's the I wake up

[01:14:19] about quite a bit. There's the I wake up too early, and then there's just the I

[01:14:21] too early, and then there's just the I wake up from unrefreshing sleep. So, we

[01:14:23] wake up from unrefreshing sleep. So, we really think that there are four sort of

[01:14:25] really think that there are four sort of types of insomnia, right? And um when

[01:14:28] types of insomnia, right? And um when people I would say some of the biggest

[01:14:30] people I would say some of the biggest myths that a lot of people have

[01:14:31] myths that a lot of people have surrounding insomnia is or like the

[01:14:34] surrounding insomnia is or like the biggest problem that they do is when

[01:14:35] biggest problem that they do is when somebody has a really crappy night then

[01:14:37] somebody has a really crappy night then what they try to do is the next evening

[01:14:39] what they try to do is the next evening go to bed early and try to catch up on

[01:14:43] go to bed early and try to catch up on some of that sleep that they missed. So

[01:14:45] some of that sleep that they missed. So to be clear this is a terrible idea

[01:14:48] to be clear this is a terrible idea because your circadian rhythm isn't

[01:14:50] because your circadian rhythm isn't ready to go to bed early. So you lie in

[01:14:52] ready to go to bed early. So you lie in bed and you're exhausted but you can't

[01:14:55] bed and you're exhausted but you can't fall asleep. you're what I call wired

[01:14:57] fall asleep. you're what I call wired and tired, right? And so what we want

[01:14:59] and tired, right? And so what we want people to do is if you do have a bout of

[01:15:02] people to do is if you do have a bout of insomnia where you have difficulty

[01:15:03] insomnia where you have difficulty falling asleep or difficulty staying

[01:15:04] falling asleep or difficulty staying asleep, number one, don't overcaffeinate

[01:15:07] asleep, number one, don't overcaffeinate during the daytime. So many people are

[01:15:09] during the daytime. So many people are like, "Oh, I'm dragging. I got to get a

[01:15:11] like, "Oh, I'm dragging. I got to get a coffee," you know, and and they and they

[01:15:13] coffee," you know, and and they and they caffeinate, caffeinate, caffeinate, and

[01:15:14] caffeinate, caffeinate, caffeinate, and then they caffeinate so late into the

[01:15:16] then they caffeinate so late into the day that they have shitty sleep that

[01:15:17] day that they have shitty sleep that night, and now we're in the washing

[01:15:18] night, and now we're in the washing machine cycle going over and over and

[01:15:20] machine cycle going over and over and over. It sounds like you might be

[01:15:21] over. It sounds like you might be relating to this uh a little bit maybe

[01:15:23] relating to this uh a little bit maybe yourself. And then so we want to avoid

[01:15:26] yourself. And then so we want to avoid that. The other thing we want to avoid

[01:15:28] that. The other thing we want to avoid is over stimulation at night, right? So

[01:15:31] is over stimulation at night, right? So a lot of pimps people get that nervous

[01:15:32] a lot of pimps people get that nervous energy and so they're just doing doing.

[01:15:34] energy and so they're just doing doing. Again, you need runway to land the

[01:15:36] Again, you need runway to land the plane. So give yourself some kind of

[01:15:38] plane. So give yourself some kind of that space. Um and then just make sure

[01:15:40] that space. Um and then just make sure that you've got some level of

[01:15:41] that you've got some level of regularity. I would argue for my

[01:15:44] regularity. I would argue for my insomnia patients, but quite honestly

[01:15:46] insomnia patients, but quite honestly for anybody who's watching this, the

[01:15:48] for anybody who's watching this, the number one sleep tip that I can give

[01:15:51] number one sleep tip that I can give people is to wake up at the same time

[01:15:53] people is to wake up at the same time seven days a week. Not go to bed. I

[01:15:56] seven days a week. Not go to bed. I don't actually care when you go to bed

[01:15:57] don't actually care when you go to bed that much. I know there's a lot of sleep

[01:15:58] that much. I know there's a lot of sleep specialists out there who are like, you

[01:16:00] specialists out there who are like, you got to go to bed at the same time and

[01:16:01] got to go to bed at the same time and wake up at the same time. I'm not of

[01:16:03] wake up at the same time. I'm not of that ilk. I don't really care that much

[01:16:04] that ilk. I don't really care that much about the going to bed time. I really

[01:16:06] about the going to bed time. I really only care about the wake up time. Let me

[01:16:08] only care about the wake up time. Let me explain why. When you wake up in the

[01:16:10] explain why. When you wake up in the morning, sunlight hits your eye and you

[01:16:11] morning, sunlight hits your eye and you have a special cell in your eye called

[01:16:12] have a special cell in your eye called the melanopsin cell which sends a signal

[01:16:14] the melanopsin cell which sends a signal to your brain to turn off the melatonin

[01:16:16] to your brain to turn off the melatonin faucet in your head. But it sets a timer

[01:16:19] faucet in your head. But it sets a timer for exactly 14 hours later. It's called

[01:16:21] for exactly 14 hours later. It's called the melatonin phase response curve. So

[01:16:23] the melatonin phase response curve. So if you're waking up at 6, melatonin

[01:16:25] if you're waking up at 6, melatonin turns off until about 8:00 p.m. Then it

[01:16:27] turns off until about 8:00 p.m. Then it takes about a couple hours for it to get

[01:16:29] takes about a couple hours for it to get up and in. So then you start to get

[01:16:30] up and in. So then you start to get sleep around 9:30 and you go to bed. But

[01:16:32] sleep around 9:30 and you go to bed. But if you did that and now it's Saturday

[01:16:35] if you did that and now it's Saturday and you sleep in until 8, melatonin

[01:16:37] and you sleep in until 8, melatonin doesn't kick off until 10:00 Saturday

[01:16:40] doesn't kick off until 10:00 Saturday night. So what I'm saying is the time

[01:16:42] night. So what I'm saying is the time that you wake up directly determines

[01:16:45] that you wake up directly determines when your internal melatonin kicks into

[01:16:48] when your internal melatonin kicks into gear. So if everybody woke up at the

[01:16:50] gear. So if everybody woke up at the exact same time every single day, seven

[01:16:53] exact same time every single day, seven days a week, automatically you would get

[01:16:56] days a week, automatically you would get tired at the right time and you would

[01:16:57] tired at the right time and you would start going to sleep.

[01:16:58] start going to sleep. >> And is there two different types of

[01:17:00] >> And is there two different types of insomnia? Sometimes I hear primary,

[01:17:02] insomnia? Sometimes I hear primary, secondary insomnia. I think you have

[01:17:03] secondary insomnia. I think you have that on your YouTube channel.

[01:17:04] that on your YouTube channel. >> So when you look at primary insomnia

[01:17:06] >> So when you look at primary insomnia versus secondary insomnia, the way we

[01:17:07] versus secondary insomnia, the way we categorize that, secondary insomnia is

[01:17:10] categorize that, secondary insomnia is usually due to something else that's

[01:17:12] usually due to something else that's going on in your life. So

[01:17:13] going on in your life. So >> psychology,

[01:17:14] >> psychology, >> so maybe caffeine abuse.

[01:17:16] >> so maybe caffeine abuse. >> Okay?

[01:17:16] >> Okay? >> Right? Um maybe something along those

[01:17:18] >> Right? Um maybe something along those lines. Whereas primary insomnia is

[01:17:20] lines. Whereas primary insomnia is there's nothing else. You the only thing

[01:17:22] there's nothing else. You the only thing you've got going on is sleep disorder.

[01:17:24] you've got going on is sleep disorder. Another example of of something where

[01:17:26] Another example of of something where insomnia might be secondary would be

[01:17:27] insomnia might be secondary would be pain.

[01:17:28] pain. >> Right? So if you have a pain syndrome,

[01:17:29] >> Right? So if you have a pain syndrome, if you have fibromyalgia or low back

[01:17:31] if you have fibromyalgia or low back pain, that could prevent you from

[01:17:32] pain, that could prevent you from sleeping. That would be secondary

[01:17:34] sleeping. That would be secondary insomnia, secondary to pain.

[01:17:36] insomnia, secondary to pain. >> And I hear that the most common

[01:17:37] >> And I hear that the most common treatment for insomnia is CBT therapy.

[01:17:40] treatment for insomnia is CBT therapy. >> So yes and no.

[01:17:42] >> So yes and no. >> Okay.

[01:17:42] >> Okay. >> So I would say that the most common

[01:17:44] >> So I would say that the most common therapy for insomnia is alcohol.

[01:17:47] therapy for insomnia is alcohol. >> More people drink themselves to sleep

[01:17:50] >> More people drink themselves to sleep >> than any other single thing out there.

[01:17:52] >> than any other single thing out there. Um and then you start to get into the

[01:17:53] Um and then you start to get into the pharmacy of it all. And there's a lot of

[01:17:55] pharmacy of it all. And there's a lot of pharmaceutical drugs out there that

[01:17:57] pharmaceutical drugs out there that people utilize for for sleep. And I want

[01:17:59] people utilize for for sleep. And I want to make a point if I can is there's

[01:18:02] to make a point if I can is there's nothing wrong with needing a pill to

[01:18:05] nothing wrong with needing a pill to sleep. Okay? I want to be very clear

[01:18:07] sleep. Okay? I want to be very clear about this. There are people out there

[01:18:09] about this. There are people out there who need pills, right? All kinds of

[01:18:12] who need pills, right? All kinds of different ones. Thank you. There's a

[01:18:13] different ones. Thank you. There's a whole host of reasons why you and your

[01:18:15] whole host of reasons why you and your doctor may have come to the conclusion

[01:18:17] doctor may have come to the conclusion that a sleeping tablet is good for you.

[01:18:20] that a sleeping tablet is good for you. The problem comes when those sleeping

[01:18:22] The problem comes when those sleeping tablets are overprescribed. So insomnia

[01:18:26] tablets are overprescribed. So insomnia is in the in the sleep world, we call it

[01:18:28] is in the in the sleep world, we call it a door handle diagnosis because when the

[01:18:30] a door handle diagnosis because when the doctor has their hand on the door and

[01:18:31] doctor has their hand on the door and they're just about to leave, that's when

[01:18:33] they're just about to leave, that's when the patient says, "Oh, and by the way,

[01:18:34] the patient says, "Oh, and by the way, I'm not sleeping."

[01:18:36] I'm not sleeping." >> And then the doctor usually pulls out

[01:18:37] >> And then the doctor usually pulls out the prescription pad and says, you know,

[01:18:39] the prescription pad and says, you know, ambient or trazadone or something like

[01:18:41] ambient or trazadone or something like that, writes it up, says, "Here, come

[01:18:42] that, writes it up, says, "Here, come back in 30 days." Well, you haven't

[01:18:44] back in 30 days." Well, you haven't really done anything for this person.

[01:18:45] really done anything for this person. You've handed them a pill. And by the

[01:18:47] You've handed them a pill. And by the way, now they're probably either

[01:18:49] way, now they're probably either psychologically or physiologically

[01:18:51] psychologically or physiologically addicted to said pill right now. Once

[01:18:53] addicted to said pill right now. Once again, if you've got a major mental

[01:18:55] again, if you've got a major mental health issue, I don't think I care. I

[01:18:57] health issue, I don't think I care. I think it's okay for you to have your

[01:18:58] think it's okay for you to have your AMVN and be fine. And

[01:18:59] AMVN and be fine. And >> and a lot of people that do have

[01:19:00] >> and a lot of people that do have insomnia have depression.

[01:19:02] insomnia have depression. >> Oh, I think it's one of the biggest

[01:19:04] >> Oh, I think it's one of the biggest things that we see. But I would argue

[01:19:05] things that we see. But I would argue anxiety might be a little bit more than

[01:19:07] anxiety might be a little bit more than depression. But yes, anxiety and

[01:19:08] depression. But yes, anxiety and depression, I would argue, make up 75%

[01:19:11] depression, I would argue, make up 75% of insomnia at any given time. Right? I

[01:19:14] of insomnia at any given time. Right? I work with people and I do something

[01:19:15] work with people and I do something called cognitive behavioral therapy for

[01:19:16] called cognitive behavioral therapy for insomnia which you correctly identified

[01:19:18] insomnia which you correctly identified as CBTI, right? And so I work with

[01:19:21] as CBTI, right? And so I work with patients all the time. Um, and that's

[01:19:23] patients all the time. Um, and that's exactly what we do is we reschedule

[01:19:25] exactly what we do is we reschedule them. So that's the behavioral part. And

[01:19:27] them. So that's the behavioral part. And then the cognitive part is we talk to

[01:19:29] then the cognitive part is we talk to them about how do you think about sleep?

[01:19:31] them about how do you think about sleep? Because a lot of people think about

[01:19:32] Because a lot of people think about sleep in disastrous ways. They're like,

[01:19:33] sleep in disastrous ways. They're like, if I don't get eight hours, my old day

[01:19:35] if I don't get eight hours, my old day is screwed and everything's going to

[01:19:36] is screwed and everything's going to happen. It rarely happens that way. Like

[01:19:39] happen. It rarely happens that way. Like it's called catastrophizing. You just

[01:19:40] it's called catastrophizing. You just make it worse and worse and worse. And

[01:19:42] make it worse and worse and worse. And so we look at those cognitive

[01:19:43] so we look at those cognitive distortions and we help fix them in

[01:19:45] distortions and we help fix them in therapy by really kind of what I call

[01:19:47] therapy by really kind of what I call doing the math. And so I say, "Well,

[01:19:49] doing the math. And so I say, "Well, have you ever had four hours of sleep?"

[01:19:51] have you ever had four hours of sleep?" "Yes." "Did you do something terrible

[01:19:53] "Yes." "Did you do something terrible the next day?" "No." "So where's your

[01:19:55] the next day?" "No." "So where's your evidence?" Right? And you start to get

[01:19:57] evidence?" Right? And you start to get people to challenge themselves and all

[01:19:59] people to challenge themselves and all of a sudden they kind of they can kind

[01:20:00] of a sudden they kind of they can kind of get there. There's also another area

[01:20:02] of get there. There's also another area of that a lot of people go to somewhere

[01:20:04] of that a lot of people go to somewhere in between the pills and therapy, and

[01:20:07] in between the pills and therapy, and that's supplementation. So there's a lot

[01:20:10] that's supplementation. So there's a lot of people out there who like to use

[01:20:11] of people out there who like to use supplements and try to understand how to

[01:20:14] supplements and try to understand how to fix quote their insomnia with

[01:20:16] fix quote their insomnia with supplementation. So if we can let's talk

[01:20:18] supplementation. So if we can let's talk a little bit about supplements and sort

[01:20:20] a little bit about supplements and sort of what's good and what's bad.

[01:20:21] of what's good and what's bad. >> What is the difference between a

[01:20:23] >> What is the difference between a supplement and a pill or is it you

[01:20:25] supplement and a pill or is it you talking about the same thing here? So

[01:20:27] talking about the same thing here? So under the context of this conversation,

[01:20:29] under the context of this conversation, a supplement is a non FDA regulated

[01:20:33] a supplement is a non FDA regulated thing that you can purchase at any

[01:20:35] thing that you can purchase at any drugstore and a pill is a by

[01:20:38] drugstore and a pill is a by prescription only from a doctor.

[01:20:40] prescription only from a doctor. >> Okay,

[01:20:41] >> Okay, >> that's how we're going to make the

[01:20:42] >> that's how we're going to make the distinction for this particular

[01:20:43] distinction for this particular conversation.

[01:20:44] conversation. >> Okay, so those pills that are in front

[01:20:45] >> Okay, so those pills that are in front of you there,

[01:20:46] of you there, >> so right in front of me, these are most

[01:20:48] >> so right in front of me, these are most these are actually all supplements. So

[01:20:50] these are actually all supplements. So these are different. So these are not

[01:20:52] these are different. So these are not pharmaceuticals. These are different

[01:20:53] pharmaceuticals. These are different things. So, we've got

[01:20:54] things. So, we've got >> I mean, in different countries, it's

[01:20:55] >> I mean, in different countries, it's different, right?

[01:20:56] different, right? >> Great point. So, let's talk about

[01:20:57] >> Great point. So, let's talk about melatonin since that's kind of the

[01:20:59] melatonin since that's kind of the biggie that a lot of people like to know

[01:21:00] biggie that a lot of people like to know about. So, number one, melatonin is by

[01:21:03] about. So, number one, melatonin is by prescription only almost everywhere

[01:21:05] prescription only almost everywhere other than the United States,

[01:21:06] other than the United States, >> right? So, in England, in Australia, in

[01:21:09] >> right? So, in England, in Australia, in Europe, you can't just walk into the

[01:21:11] Europe, you can't just walk into the drugstore and buy melatonin. And there's

[01:21:13] drugstore and buy melatonin. And there's a reason. A lot of people don't realize

[01:21:15] a reason. A lot of people don't realize it, but melatonin is a hormone. There's

[01:21:17] it, but melatonin is a hormone. There's a reason you can't go to the CVS and get

[01:21:19] a reason you can't go to the CVS and get testosterone and estrogen, right?

[01:21:21] testosterone and estrogen, right? Because hormones affect the entire

[01:21:23] Because hormones affect the entire system. They affect all three almost 300

[01:21:25] system. They affect all three almost 300 different things in your body. So what

[01:21:27] different things in your body. So what you don't want to do is have somebody

[01:21:28] you don't want to do is have somebody just willy-nilly grabbing a hormone and

[01:21:30] just willy-nilly grabbing a hormone and starting to pop it without somebody

[01:21:32] starting to pop it without somebody understanding what's going on with them.

[01:21:34] understanding what's going on with them. More importantly, melatonin in

[01:21:36] More importantly, melatonin in particular, and the point I wanted to

[01:21:38] particular, and the point I wanted to make earlier about depression, melatonin

[01:21:41] make earlier about depression, melatonin interacts with all SSRI medication. An

[01:21:46] interacts with all SSRI medication. An SSRI is a serotonin specific reuptake

[01:21:49] SSRI is a serotonin specific reuptake inhibitor, an anti-depressant. So things

[01:21:52] inhibitor, an anti-depressant. So things like Prozac, Zoloft, um, Selelexa, all

[01:21:56] like Prozac, Zoloft, um, Selelexa, all of those are medications that will be

[01:21:59] of those are medications that will be affected by melatonin ingestion and

[01:22:01] affected by melatonin ingestion and nobody knows that it is. In addition,

[01:22:04] nobody knows that it is. In addition, melatonin affects birth control. Yes,

[01:22:07] melatonin affects birth control. Yes, you heard it here, birth control. It

[01:22:09] you heard it here, birth control. It affects blood pressure medication and it

[01:22:11] affects blood pressure medication and it affects diabetes medication. So, one of

[01:22:14] affects diabetes medication. So, one of the problems is that people go into the

[01:22:16] the problems is that people go into the local drugstore and they're like, "Oh,

[01:22:17] local drugstore and they're like, "Oh, I'm going to grab some melatonin and I'm

[01:22:19] I'm going to grab some melatonin and I'm going to make my sleep better because

[01:22:20] going to make my sleep better because I'm sleeping poorly." So, first of all,

[01:22:22] I'm sleeping poorly." So, first of all, that's not what melatonin does.

[01:22:24] that's not what melatonin does. Melatonin is a sleep regulator, not a

[01:22:26] Melatonin is a sleep regulator, not a sleep initiator. Melatonin doesn't

[01:22:29] sleep initiator. Melatonin doesn't affect sleep drive. Melatonin affects

[01:22:31] affect sleep drive. Melatonin affects sleep rhythm. So, remember in the

[01:22:32] sleep rhythm. So, remember in the beginning of our conversation, we're

[01:22:33] beginning of our conversation, we're talking about the two systems. Melatonin

[01:22:35] talking about the two systems. Melatonin only affects your brain telling it when

[01:22:38] only affects your brain telling it when it's time to go to bed. It does not make

[01:22:40] it's time to go to bed. It does not make you sleepy. That's a denisonin. We

[01:22:42] you sleepy. That's a denisonin. We already talked about adenosin and

[01:22:43] already talked about adenosin and caffeine and how similar their molecular

[01:22:45] caffeine and how similar their molecular structures are. So when you look at

[01:22:47] structures are. So when you look at something like melatonin, you need to

[01:22:48] something like melatonin, you need to really be thoughtful about using it.

[01:22:51] really be thoughtful about using it. Number two, melatonin is not to be used

[01:22:54] Number two, melatonin is not to be used in children. Okay? So a lot of people

[01:22:56] in children. Okay? So a lot of people are like, "Michael, I've got

[01:22:58] are like, "Michael, I've got pediatricians all over the country

[01:23:00] pediatricians all over the country telling my telling me to give my

[01:23:01] telling my telling me to give my children melatonin." I'm going to say it

[01:23:03] children melatonin." I'm going to say it right here in front of everybody. That

[01:23:05] right here in front of everybody. That is the dumbest idea I have heard in a

[01:23:07] is the dumbest idea I have heard in a long time because you just taught your

[01:23:10] long time because you just taught your child that they need a pill to sleep.

[01:23:13] child that they need a pill to sleep. Normally, no child needs pills to sleep.

[01:23:16] Normally, no child needs pills to sleep. And by the way, most children make

[01:23:18] And by the way, most children make almost four times the amount of

[01:23:19] almost four times the amount of melatonin that their brain even needs.

[01:23:21] melatonin that their brain even needs. So, giving them extra melatonin doesn't

[01:23:24] So, giving them extra melatonin doesn't do you any good. There is, however, one

[01:23:26] do you any good. There is, however, one group of children where melatonin does

[01:23:27] group of children where melatonin does work well, and that's in kids on the

[01:23:29] work well, and that's in kids on the autism spectrum. um we don't know

[01:23:31] autism spectrum. um we don't know exactly why but um or at least I don't

[01:23:34] exactly why but um or at least I don't but there is data to suggest that at

[01:23:36] but there is data to suggest that at five six seven milligrams that that can

[01:23:39] five six seven milligrams that that can be very helpful for them. Dosage also is

[01:23:41] be very helpful for them. Dosage also is a problem like if you go to the

[01:23:43] a problem like if you go to the drugstore you can you almost can't find

[01:23:45] drugstore you can you almost can't find it in the appropriate dose. The

[01:23:46] it in the appropriate dose. The appropriate dose is anywhere from about

[01:23:48] appropriate dose is anywhere from about half a milligram to one and a half

[01:23:50] half a milligram to one and a half milligrams. Maybe top out at three but

[01:23:52] milligrams. Maybe top out at three but that's about as high as you want to go.

[01:23:54] that's about as high as you want to go. But when you go to CVS you find a

[01:23:56] But when you go to CVS you find a gummies in 10 and 20 milligrams. And

[01:23:58] gummies in 10 and 20 milligrams. And people tell me all the time, "Oh, I

[01:23:59] people tell me all the time, "Oh, I can't take melatonin. It gives me crazy

[01:24:01] can't take melatonin. It gives me crazy dreams." Number one side effect of

[01:24:03] dreams." Number one side effect of overdosing on melatonin is crazy dreams.

[01:24:05] overdosing on melatonin is crazy dreams. >> On this point of going to a supermarket

[01:24:07] >> On this point of going to a supermarket and picking some melatonin off the

[01:24:09] and picking some melatonin off the shelf,

[01:24:11] shelf, >> FDA approval and the lack of FDA

[01:24:14] >> FDA approval and the lack of FDA approval in melatonin means that there's

[01:24:16] approval in melatonin means that there's less clarity on what's actually in

[01:24:18] less clarity on what's actually in there. Right.

[01:24:19] there. Right. >> That's exactly right. I was reading

[01:24:20] >> That's exactly right. I was reading about a study in 2024

[01:24:23] about a study in 2024 um where they looked at different

[01:24:24] um where they looked at different melatonins that were found on the shelf

[01:24:26] melatonins that were found on the shelf >> and they found very different things

[01:24:28] >> and they found very different things inside the bottle.

[01:24:29] inside the bottle. >> Very very different things. They looked

[01:24:31] >> Very very different things. They looked at an analysis of melatonin gummies

[01:24:33] at an analysis of melatonin gummies marketed for children and found that the

[01:24:35] marketed for children and found that the actual amount of melatonin ranged from

[01:24:37] actual amount of melatonin ranged from 0%

[01:24:38] 0% >> right

[01:24:38] >> right >> to 667%

[01:24:41] >> to 667% of what was listed on the label.

[01:24:42] of what was listed on the label. >> Yep. See it all the time. And in the

[01:24:44] >> Yep. See it all the time. And in the same study, melatonin gummies, some

[01:24:46] same study, melatonin gummies, some melatonin gummies contained absolutely

[01:24:48] melatonin gummies contained absolutely no melatonin, while others contained

[01:24:50] no melatonin, while others contained hazardous contaminants like CBD that

[01:24:53] hazardous contaminants like CBD that were not disclosed on the label.

[01:24:54] were not disclosed on the label. >> Yep.

[01:24:55] >> Yep. >> Because melatonin is sold as a

[01:24:56] >> Because melatonin is sold as a supplement in the US and not a drug, the

[01:24:58] supplement in the US and not a drug, the FDA does not test it for safety or

[01:25:00] FDA does not test it for safety or accuracy before it hits the shelf.

[01:25:01] accuracy before it hits the shelf. >> You are 100% correct. And that's a huge

[01:25:04] >> You are 100% correct. And that's a huge problem. Just think about that for a

[01:25:05] problem. Just think about that for a second. I mean, the market for melatonin

[01:25:07] second. I mean, the market for melatonin is tremendous. It's huge in the

[01:25:10] is tremendous. It's huge in the supplement world. Yet, there's no

[01:25:12] supplement world. Yet, there's no regulation. whatsoever. Nobody knows

[01:25:14] regulation. whatsoever. Nobody knows about these interaction effects which

[01:25:16] about these interaction effects which are big, big, big. And by the way, most

[01:25:19] are big, big, big. And by the way, most people are using it wrong. There's

[01:25:20] people are using it wrong. There's really only three maybe four different

[01:25:22] really only three maybe four different instances when melatonin would be

[01:25:25] instances when melatonin would be useful. I would use melatonin for jet

[01:25:27] useful. I would use melatonin for jet lag, and we should talk about jet lag.

[01:25:29] lag, and we should talk about jet lag. >> Um I I would use uh melatonin for shift

[01:25:31] >> Um I I would use uh melatonin for shift workers, right? So for people who work,

[01:25:34] workers, right? So for people who work, you know, night shift who have to sleep

[01:25:35] you know, night shift who have to sleep during the daytime, they would be

[01:25:37] during the daytime, they would be excellent people to use melatonin.

[01:25:39] excellent people to use melatonin. people with a melatonin deficiency. A

[01:25:41] people with a melatonin deficiency. A lot of people don't think about that,

[01:25:42] lot of people don't think about that, but right around age 50 is when if

[01:25:44] but right around age 50 is when if you're going to have a melatonin

[01:25:45] you're going to have a melatonin deficiency, we start to see that

[01:25:47] deficiency, we start to see that happening for people is it their the

[01:25:48] happening for people is it their the ability to produce melatonin begins to

[01:25:50] ability to produce melatonin begins to decline. So, I think those three

[01:25:52] decline. So, I think those three situations absolutely would be on board

[01:25:54] situations absolutely would be on board for melatonin. Believe it or not,

[01:25:56] for melatonin. Believe it or not, there's some data to show that in ADD

[01:25:57] there's some data to show that in ADD and ADHD there's uh some use for

[01:26:00] and ADHD there's uh some use for melatonin and then also for a very

[01:26:02] melatonin and then also for a very specific sleeping disorder called REM

[01:26:03] specific sleeping disorder called REM behavior disorder.

[01:26:04] behavior disorder. >> We're going melatonin crazy as a

[01:26:06] >> We're going melatonin crazy as a society, aren't we?

[01:26:07] society, aren't we? >> Absolutely. We don't need it. It's

[01:26:09] >> Absolutely. We don't need it. It's completely unnecessary.

[01:26:11] completely unnecessary. >> I was looking at the data. In 1999, 0.4%

[01:26:15] >> I was looking at the data. In 1999, 0.4% of Americans said they used melatonin.

[01:26:17] of Americans said they used melatonin. Today, it's almost 30%. So, 70 million

[01:26:20] Today, it's almost 30%. So, 70 million Americans up, dude. That is problematic.

[01:26:24] Americans up, dude. That is problematic. And again, they have no idea what it's

[01:26:26] And again, they have no idea what it's doing to them, right? And they're giving

[01:26:28] doing to them, right? And they're giving it to their kids. Like, I can't think of

[01:26:30] it to their kids. Like, I can't think of anything worse for a young female

[01:26:31] anything worse for a young female developing body than to add a

[01:26:32] developing body than to add a contraceptive when it's not necessary.

[01:26:35] contraceptive when it's not necessary. Like, it just doesn't make sense to me.

[01:26:36] Like, it just doesn't make sense to me. The rise in children overdosing on sleep

[01:26:38] The rise in children overdosing on sleep gummies is the fastest growing trend in

[01:26:40] gummies is the fastest growing trend in poison control data.

[01:26:42] poison control data. >> Yeah, I think it's like almost 600%

[01:26:45] >> Yeah, I think it's like almost 600% increase or something crazy like that

[01:26:47] increase or something crazy like that for kids who have uh gotten uh who've

[01:26:50] for kids who have uh gotten uh who've overdosed on melatonin like within there

[01:26:51] overdosed on melatonin like within there was a study that came out maybe a year

[01:26:53] was a study that came out maybe a year ago, year and a half ago showed like

[01:26:55] ago, year and a half ago showed like almost 600% of uh increase in uh

[01:26:58] almost 600% of uh increase in uh overdoses for kids. Like that's pretty

[01:27:00] overdoses for kids. Like that's pretty messed up when you start to think about

[01:27:02] messed up when you start to think about it. And here's the thing, kids know how

[01:27:03] it. And here's the thing, kids know how to sleep,

[01:27:04] to sleep, >> right? You just got to stop. You just

[01:27:06] >> right? You just got to stop. You just got to let them sleep, right? You got to

[01:27:08] got to let them sleep, right? You got to give them some parameters. Here's when

[01:27:09] give them some parameters. Here's when you go to bed. Here's when you wake up.

[01:27:11] you go to bed. Here's when you wake up. Don't get out of bed. You know, don't

[01:27:12] Don't get out of bed. You know, don't come in and ask for 12 glasses of water.

[01:27:14] come in and ask for 12 glasses of water. You know, all the all the stuff that

[01:27:15] You know, all the all the stuff that goes on there. I mean, it this isn't

[01:27:18] goes on there. I mean, it this isn't hard.

[01:27:18] hard. >> So, when and how So, I used melatonin

[01:27:21] >> So, when and how So, I used melatonin once in my life.

[01:27:21] once in my life. >> Okay.

[01:27:22] >> Okay. >> And I got to be honest, it [ __ ]

[01:27:23] >> And I got to be honest, it [ __ ] worked.

[01:27:24] worked. >> Yeah. Oh, if you use it right, it works,

[01:27:26] >> Yeah. Oh, if you use it right, it works, bro.

[01:27:27] bro. >> And it was it was actually about a week

[01:27:29] >> And it was it was actually about a week ago because I'd been struggling with

[01:27:31] ago because I'd been struggling with lots of jet lag. I'd flown from the UK

[01:27:33] lots of jet lag. I'd flown from the UK to the LA to UK to LA to Cape Town to

[01:27:35] to the LA to UK to LA to Cape Town to Middle East to wherever and I was

[01:27:38] Middle East to wherever and I was getting to bed every night at like 4:00

[01:27:39] getting to bed every night at like 4:00 or 5 a.m. and still waking up at, you

[01:27:41] or 5 a.m. and still waking up at, you know, having to wake up at about 10:00.

[01:27:43] know, having to wake up at about 10:00. >> So, I thought, I need to correct this.

[01:27:45] >> So, I thought, I need to correct this. It's been going for two weeks and I need

[01:27:46] It's been going for two weeks and I need to correct this.

[01:27:47] to correct this. >> Absolutely.

[01:27:48] >> Absolutely. >> So, I thought, [ __ ] it, I'm going to

[01:27:49] >> So, I thought, [ __ ] it, I'm going to cave. I g I took the melatonin and

[01:27:52] cave. I g I took the melatonin and corrected it.

[01:27:53] corrected it. >> Yes, it does. So, let's talk about jet

[01:27:54] >> Yes, it does. So, let's talk about jet lag. So, it's a bit of a story, but I

[01:27:58] lag. So, it's a bit of a story, but I got involved with a company that um has

[01:28:01] got involved with a company that um has got an app, which is very interesting.

[01:28:03] got an app, which is very interesting. Okay. Um I don't have any like I'm not

[01:28:05] Okay. Um I don't have any like I'm not invested in the company, just to be

[01:28:06] invested in the company, just to be clear, but it's one of my close friends

[01:28:08] clear, but it's one of my close friends who developed this. So, I'm kind of a

[01:28:10] who developed this. So, I'm kind of a space nerd.

[01:28:11] space nerd. >> It's not Time Shifter.

[01:28:12] >> It's not Time Shifter. >> It is Time Shifter.

[01:28:13] >> It is Time Shifter. >> Oh, really?

[01:28:15] >> Oh, really? >> It is.

[01:28:15] >> It is. >> I also like an affiliation with Time

[01:28:17] >> I also like an affiliation with Time Shifter

[01:28:17] Shifter >> because I used to Yeah, I will get you

[01:28:20] >> because I used to Yeah, I will get you that. So, here's what's fascinating is

[01:28:22] that. So, here's what's fascinating is the way the whole time shifter started

[01:28:24] the way the whole time shifter started was um so aren't you kind of a space

[01:28:26] was um so aren't you kind of a space guy? Like, aren't you

[01:28:27] guy? Like, aren't you >> I'm an investor in SpaceX and

[01:28:29] >> I'm an investor in SpaceX and >> Okay. So, I'm a space nerd myself,

[01:28:31] >> Okay. So, I'm a space nerd myself, right? So, you know, the the ISS is

[01:28:34] right? So, you know, the the ISS is moving around at 17,500 miles an hour

[01:28:36] moving around at 17,500 miles an hour around the Earth. It's cooking.

[01:28:37] around the Earth. It's cooking. >> ISS meaning the International Space

[01:28:39] >> ISS meaning the International Space Station. It's whipping around, right?

[01:28:41] Station. It's whipping around, right? >> Can you imagine how many sunrises and

[01:28:44] >> Can you imagine how many sunrises and sunsets they get in a given day?

[01:28:45] sunsets they get in a given day? >> Oh, no. How many?

[01:28:46] >> Oh, no. How many? >> Every two hours. So, they basically get

[01:28:49] >> Every two hours. So, they basically get 12.

[01:28:49] 12. >> Wow. Think about how messed up their

[01:28:51] >> Wow. Think about how messed up their circadian rhythms would be from seeing

[01:28:53] circadian rhythms would be from seeing the sunrise and seeing it go and see it

[01:28:54] the sunrise and seeing it go and see it gets really messed up, right? And by the

[01:28:56] gets really messed up, right? And by the way, you don't want to make big mistakes

[01:28:58] way, you don't want to make big mistakes in the space station. Like you don't

[01:28:59] in the space station. Like you don't leave the air lock open, you know, or

[01:29:01] leave the air lock open, you know, or [ __ ] like that. Like that's when things

[01:29:02] [ __ ] like that. Like that's when things get really really bad. So they called

[01:29:04] get really really bad. So they called down to NASA and they were like, "Hey,

[01:29:05] down to NASA and they were like, "Hey, we got a problem up here. Everybody

[01:29:07] we got a problem up here. Everybody wants to use the lab at the same time

[01:29:09] wants to use the lab at the same time like people seeing the sun. Like what's

[01:29:10] like people seeing the sun. Like what's going on?" So they called a buddy of

[01:29:12] going on?" So they called a buddy of mine named Steven Lachley over at

[01:29:13] mine named Steven Lachley over at Harvard. Stephen is arguably the one of

[01:29:16] Harvard. Stephen is arguably the one of the best circadian researchers in the

[01:29:17] the best circadian researchers in the world. um super smart dude and he was

[01:29:19] world. um super smart dude and he was like, "Well, let's send up a lighting

[01:29:21] like, "Well, let's send up a lighting kit and let's create ships on the space

[01:29:24] kit and let's create ships on the space station."

[01:29:25] station." >> Mhm.

[01:29:25] >> Mhm. >> Right. So that's exactly what they did.

[01:29:27] >> Right. So that's exactly what they did. So they sent up a lighting kit. I think

[01:29:28] So they sent up a lighting kit. I think it was on the Colombia um shuttle before

[01:29:30] it was on the Colombia um shuttle before it got decommissioned. And they set up

[01:29:32] it got decommissioned. And they set up lighting and then they set up timing for

[01:29:34] lighting and then they set up timing for lighting. And so there was a morning

[01:29:35] lighting. And so there was a morning shift, a midshift, and a night shift for

[01:29:38] shift, a midshift, and a night shift for the astronauts. Once they got the

[01:29:40] the astronauts. Once they got the algorithm working, they brought it down

[01:29:41] algorithm working, they brought it down terrestrially and they put it into the

[01:29:43] terrestrially and they put it into the Mercedes-Benz uh Formula 1 race car

[01:29:45] Mercedes-Benz uh Formula 1 race car team. So they gave it to Lewis Hamilton.

[01:29:46] team. So they gave it to Lewis Hamilton. >> Mhm.

[01:29:47] >> Mhm. >> Right. Because when you think about it,

[01:29:48] >> Right. Because when you think about it, think about what he has to do, right?

[01:29:50] think about what he has to do, right? He's on or off the podium on hundreds of

[01:29:52] He's on or off the podium on hundreds of a second, right? And he's in a different

[01:29:54] a second, right? And he's in a different country every 3 weeks,

[01:29:55] country every 3 weeks, >> right? So this guy's got jet lag like

[01:29:57] >> right? So this guy's got jet lag like you wouldn't believe. And so once we

[01:29:58] you wouldn't believe. And so once we were able to get it going there, then we

[01:30:00] were able to get it going there, then we created the time shifter app. And so

[01:30:02] created the time shifter app. And so it's an app you can get it on your

[01:30:03] it's an app you can get it on your phone. And what you do is you put in

[01:30:04] phone. And what you do is you put in your flight number and it automatically

[01:30:06] your flight number and it automatically pulls up the flight and knows where you

[01:30:08] pulls up the flight and knows where you are. This is why I think that jet lag is

[01:30:11] are. This is why I think that jet lag is a math problem. Let me explain. We

[01:30:13] a math problem. Let me explain. We learned about 20 years ago that when you

[01:30:15] learned about 20 years ago that when you take a certain frequency and intensity

[01:30:16] take a certain frequency and intensity of light and you shine it in somebody's

[01:30:18] of light and you shine it in somebody's eyes, you can move their circadian

[01:30:20] eyes, you can move their circadian rhythm by about eight hours if you want

[01:30:22] rhythm by about eight hours if you want to.

[01:30:22] to. >> That circadian rhythm again being

[01:30:24] >> That circadian rhythm again being >> being that internal biological clock,

[01:30:26] >> being that internal biological clock, the time when your body wants to go to

[01:30:27] the time when your body wants to go to bed and wants to wake up. We can

[01:30:29] bed and wants to wake up. We can actually move that by about 8 hours with

[01:30:32] actually move that by about 8 hours with about 10,000 lux, which is the

[01:30:34] about 10,000 lux, which is the brightness level of blue light,

[01:30:36] brightness level of blue light, particular frequency of light. Okay? So

[01:30:38] particular frequency of light. Okay? So when you hit that, if you start in LA

[01:30:41] when you hit that, if you start in LA and you're going to Manchester, right,

[01:30:44] and you're going to Manchester, right, and there's a big time difference and

[01:30:46] and there's a big time difference and you know what time it is in LA and you

[01:30:48] you know what time it is in LA and you know what time it is in Manchester, it's

[01:30:50] know what time it is in Manchester, it's a math problem of when do you get the

[01:30:53] a math problem of when do you get the light.

[01:30:54] light. >> So that's what time shifter is, is it

[01:30:56] >> So that's what time shifter is, is it determines when do you need that light

[01:30:58] determines when do you need that light and then on the times when you don't

[01:31:00] and then on the times when you don't need light, it has you use caffeine,

[01:31:02] need light, it has you use caffeine, right? Or to keep you awake or if it's

[01:31:04] right? Or to keep you awake or if it's time to sleep, then you use a little bit

[01:31:06] time to sleep, then you use a little bit of melatonin. That's when melatonin

[01:31:08] of melatonin. That's when melatonin becomes so valuable.

[01:31:09] becomes so valuable. >> It also tells you when to eat.

[01:31:11] >> It also tells you when to eat. >> It does. It tells you all of these

[01:31:12] >> It does. It tells you all of these different things. And it's kind of nice

[01:31:13] different things. And it's kind of nice because it kind of shows up on your

[01:31:14] because it kind of shows up on your phone. It's like, "Hey, do this then. Do

[01:31:16] phone. It's like, "Hey, do this then. Do this then." And it works really, really

[01:31:17] this then." And it works really, really well. But yeah, Time Shifter is one of

[01:31:20] well. But yeah, Time Shifter is one of my favorites. Uh I've been uh using it

[01:31:22] my favorites. Uh I've been uh using it literally for 15 years.

[01:31:24] literally for 15 years. >> Wow.

[01:31:26] >> Wow. >> And it solves jet lag, bro. Like we're

[01:31:28] >> And it solves jet lag, bro. Like we're going to fix that for you. No, no

[01:31:30] going to fix that for you. No, no question.

[01:31:30] question. >> How often should someone be having

[01:31:32] >> How often should someone be having melatonin? Is there like too often?

[01:31:34] melatonin? Is there like too often? Because some people literally have it

[01:31:36] Because some people literally have it every day. Yeah, I would argue it's a

[01:31:37] every day. Yeah, I would argue it's a bad idea. So, if you have a melatonin

[01:31:40] bad idea. So, if you have a melatonin deficiency, sure, have it every day.

[01:31:42] deficiency, sure, have it every day. But, um, or if you're a shift worker,

[01:31:44] But, um, or if you're a shift worker, probably. But I I use it only for jet

[01:31:46] probably. But I I use it only for jet lag myself. Otherwise, I'm not using it

[01:31:49] lag myself. Otherwise, I'm not using it on the regular.

[01:31:50] on the regular. >> And what's the risk there of having it

[01:31:51] >> And what's the risk there of having it every day? Is it?

[01:31:52] every day? Is it? >> Uh, it's a good question. So, when you

[01:31:54] >> Uh, it's a good question. So, when you start to look at melatonin overdose and

[01:31:56] start to look at melatonin overdose and you start to look at melatonin on board

[01:31:58] you start to look at melatonin on board for long periods of time, there's been

[01:32:00] for long periods of time, there's been some conflict in the in the research.

[01:32:02] some conflict in the in the research. Um, there's a group of people that say

[01:32:04] Um, there's a group of people that say if you stay on melatonin for extended

[01:32:05] if you stay on melatonin for extended periods of time, your body stops

[01:32:07] periods of time, your body stops producing it. There's another group of

[01:32:09] producing it. There's another group of people that have looked at research and

[01:32:10] people that have looked at research and have said actually that's not the case.

[01:32:13] have said actually that's not the case. So, right now we have we have studies

[01:32:15] So, right now we have we have studies that lead out to about a year or so on

[01:32:18] that lead out to about a year or so on melatonin. And when you stop their

[01:32:20] melatonin. And when you stop their melatonin production after they've been

[01:32:21] melatonin production after they've been taking it for a year, their body seems

[01:32:23] taking it for a year, their body seems to start back up no problem. It's

[01:32:25] to start back up no problem. It's different than testosterone, right? So

[01:32:27] different than testosterone, right? So with testosterone, we know that when men

[01:32:28] with testosterone, we know that when men start taking testosterone, their body

[01:32:30] start taking testosterone, their body actually stops producing it. With

[01:32:32] actually stops producing it. With melatonin, that does not appear to be

[01:32:33] melatonin, that does not appear to be the case, but we don't have studies that

[01:32:36] the case, but we don't have studies that go out past, you know, that yearong. And

[01:32:38] go out past, you know, that yearong. And so if somebody's been taking melatonin

[01:32:40] so if somebody's been taking melatonin every day for 5 10 years, you know, you

[01:32:43] every day for 5 10 years, you know, you you kind of start to wonder uh what's

[01:32:45] you kind of start to wonder uh what's going to happen. Also, don't forget that

[01:32:46] going to happen. Also, don't forget that that melatonin is different than the

[01:32:48] that melatonin is different than the melatonin that's actually produced in

[01:32:49] melatonin that's actually produced in your head. I think it was Andrew

[01:32:51] your head. I think it was Andrew Huberman who I was speaking to a couple

[01:32:53] Huberman who I was speaking to a couple of weeks ago that was was saying about

[01:32:55] of weeks ago that was was saying about not giving kids an overdose of

[01:32:57] not giving kids an overdose of melatonin. And I think afterwards I I

[01:32:59] melatonin. And I think afterwards I I was doing some research on it and I read

[01:33:00] was doing some research on it and I read something that said it has an impact on

[01:33:03] something that said it has an impact on puberty potentially.

[01:33:05] puberty potentially. >> So in high dosages melatonin is a

[01:33:08] >> So in high dosages melatonin is a contraceptive.

[01:33:09] contraceptive. >> So that would pause puberty.

[01:33:10] >> So that would pause puberty. >> Exactly. Or change it

[01:33:13] >> Exactly. Or change it >> and ways we may or may not know. So, I

[01:33:16] >> and ways we may or may not know. So, I agree with Andrew on that point that

[01:33:18] agree with Andrew on that point that again, melatonin is not something that

[01:33:20] again, melatonin is not something that kids need unless you've got kids on the

[01:33:22] kids need unless you've got kids on the spectrum, which is again where I find it

[01:33:24] spectrum, which is again where I find it to be helpful and I've treated kids with

[01:33:25] to be helpful and I've treated kids with that before, but generally speaking, I

[01:33:28] that before, but generally speaking, I don't put melatonin on anybody under the

[01:33:29] don't put melatonin on anybody under the age of 18.

[01:33:30] age of 18. >> Am I more likely to have nightmares if

[01:33:32] >> Am I more likely to have nightmares if I'm having lots of melatonin?

[01:33:34] I'm having lots of melatonin? >> If you're overdosing, you are. So, the

[01:33:36] >> If you're overdosing, you are. So, the number one side effect of a high dose of

[01:33:39] number one side effect of a high dose of melatonin is super vivid dreams and then

[01:33:41] melatonin is super vivid dreams and then eventually nightmares.

[01:33:42] eventually nightmares. >> Why? I'm not really sure. If I was

[01:33:45] >> Why? I'm not really sure. If I was garnering a guess, then what I would say

[01:33:47] garnering a guess, then what I would say is that part of the reason why that you

[01:33:50] is that part of the reason why that you have crazy vivid dreams from melatonin

[01:33:53] have crazy vivid dreams from melatonin is because it probably does put you into

[01:33:55] is because it probably does put you into REM sleep a little bit quicker than you

[01:33:57] REM sleep a little bit quicker than you normally would and might keep you there

[01:33:58] normally would and might keep you there a little bit longer. I don't have any

[01:34:00] a little bit longer. I don't have any data to support that. So, I want to be

[01:34:02] data to support that. So, I want to be clear. Um, this is more of a hypothesis

[01:34:03] clear. Um, this is more of a hypothesis on my end, but that might make intuitive

[01:34:06] on my end, but that might make intuitive sense to me.

[01:34:07] sense to me. >> Just on a quick search, um, Sure. You're

[01:34:09] >> Just on a quick search, um, Sure. You're right. It says it keep keeps you in REM

[01:34:11] right. It says it keep keeps you in REM sleep a little bit longer and more

[01:34:12] sleep a little bit longer and more intensely.

[01:34:13] intensely. >> There you go.

[01:34:14] >> There you go. >> This leads to vivid highly vivid dreams

[01:34:15] >> This leads to vivid highly vivid dreams or night terrors which paradoxically

[01:34:17] or night terrors which paradoxically makes you wake up feeling more

[01:34:18] makes you wake up feeling more exhausted.

[01:34:19] exhausted. >> Right. I can't count the number of

[01:34:21] >> Right. I can't count the number of people who tell me

[01:34:22] people who tell me >> I need to go back to sleep because I'm

[01:34:23] >> I need to go back to sleep because I'm so exhausted from my dreams.

[01:34:25] so exhausted from my dreams. >> Oh wow.

[01:34:26] >> Oh wow. >> Right.

[01:34:27] >> Right. >> So let's finish off on these supplements

[01:34:28] >> So let's finish off on these supplements then.

[01:34:28] then. >> Yeah. Absolutely. So we talked a little

[01:34:30] >> Yeah. Absolutely. So we talked a little bit about melatonin which like I said

[01:34:32] bit about melatonin which like I said select usage. Um a couple of other ones

[01:34:34] select usage. Um a couple of other ones that we've got here um one of them is

[01:34:36] that we've got here um one of them is Valyan. Right. So when we talk Valyan is

[01:34:39] Valyan. Right. So when we talk Valyan is probably the most studied it's a root um

[01:34:42] probably the most studied it's a root um it's called the Valyrian root but to be

[01:34:44] it's called the Valyrian root but to be clear it's an anti-anxiety medication

[01:34:46] clear it's an anti-anxiety medication right so what it is is it's it helps

[01:34:49] right so what it is is it's it helps lower your level of anxiety um and that

[01:34:52] lower your level of anxiety um and that is the reason why it has a tendency to

[01:34:53] is the reason why it has a tendency to work interestingly when you look at the

[01:34:55] work interestingly when you look at the data it works better when combined with

[01:34:57] data it works better when combined with hops like what you'd find in beer so a

[01:34:59] hops like what you'd find in beer so a lot of times when you're looking for a

[01:35:01] lot of times when you're looking for a preparation you should look for Valyan

[01:35:03] preparation you should look for Valyan plus hops as the preparation also we

[01:35:06] plus hops as the preparation also we should talk for a talking about

[01:35:08] should talk for a talking about supplements. A lot of people don't

[01:35:09] supplements. A lot of people don't understand this, but a lot of people

[01:35:11] understand this, but a lot of people will put a whole bunch of different

[01:35:13] will put a whole bunch of different supplements together and put it into a

[01:35:14] supplements together and put it into a capsule. I don't think that's the best

[01:35:16] capsule. I don't think that's the best idea. I think you should have single

[01:35:18] idea. I think you should have single ingredient supplementation.

[01:35:20] ingredient supplementation. >> Why?

[01:35:20] >> Why? >> Well, number one, you get the correct

[01:35:22] >> Well, number one, you get the correct dose so you know it's actually working

[01:35:23] dose so you know it's actually working for you. There's a lot of companies out

[01:35:25] for you. There's a lot of companies out there that are uh that make a powder or

[01:35:28] there that are uh that make a powder or something and they put a bunch of stuff

[01:35:30] something and they put a bunch of stuff in it and they put just enough in there

[01:35:31] in it and they put just enough in there to be able to say it on the ingredient

[01:35:33] to be able to say it on the ingredient profile, but not enough for it to

[01:35:34] profile, but not enough for it to actually do any good for the patient.

[01:35:36] actually do any good for the patient. So, I like using single ingredient pro

[01:35:38] So, I like using single ingredient pro uh supplement profiles because I know

[01:35:40] uh supplement profiles because I know exactly how much of each thing that I'm

[01:35:42] exactly how much of each thing that I'm going to get in there and I can make

[01:35:43] going to get in there and I can make sure that it's the correct dosage for

[01:35:45] sure that it's the correct dosage for the what the person needs. So, I prefer

[01:35:47] the what the person needs. So, I prefer single ingredient supplementation.

[01:35:49] single ingredient supplementation. >> Okay. So, val Valyan.

[01:35:52] >> Okay. So, val Valyan. >> Yep. Valyan root.

[01:35:54] >> Yep. Valyan root. >> Not going to mess up my hormones?

[01:35:55] >> Not going to mess up my hormones? >> Nope. It's not going to mess up your

[01:35:56] >> Nope. It's not going to mess up your hormones.

[01:35:57] hormones. >> Going to help me with overthinking?

[01:36:00] >> Going to help me with overthinking? >> Probably not. What it'll probably do is

[01:36:01] >> Probably not. What it'll probably do is slow your thinking down a little bit

[01:36:03] slow your thinking down a little bit depending upon how much of it you take.

[01:36:05] depending upon how much of it you take. Um, I think if you were looking for a if

[01:36:07] Um, I think if you were looking for a if you're looking for something that's

[01:36:08] you're looking for something that's going to slow down your thinking, then I

[01:36:10] going to slow down your thinking, then I would say we don't have the the thing

[01:36:12] would say we don't have the the thing here, but it's called GABA, GABA. Um,

[01:36:15] here, but it's called GABA, GABA. Um, gamma amunobbuteric acid. So, this is a

[01:36:18] gamma amunobbuteric acid. So, this is a substance that your body makes. It's

[01:36:19] substance that your body makes. It's kind of the breaks of the brain, and you

[01:36:21] kind of the breaks of the brain, and you can buy it um as a supplement. I've had

[01:36:24] can buy it um as a supplement. I've had several people use that, and that seems

[01:36:26] several people use that, and that seems to help calm people down in the evening

[01:36:28] to help calm people down in the evening times.

[01:36:28] times. >> What about ashwanaganda or whatever it's

[01:36:29] >> What about ashwanaganda or whatever it's called?

[01:36:30] called? >> Ashwagandha.

[01:36:30] >> Ashwagandha. >> Ashwagandha.

[01:36:31] >> Ashwagandha. >> Exactly. I just kind of like saying it.

[01:36:33] >> Exactly. I just kind of like saying it. So, here's my theory on supplementation

[01:36:35] So, here's my theory on supplementation is the first thing I tell people to do

[01:36:37] is the first thing I tell people to do is go do blood work. Okay? What

[01:36:39] is go do blood work. Okay? What deficiencies do you have? Fix your

[01:36:42] deficiencies do you have? Fix your deficiencies first before we start going

[01:36:45] deficiencies first before we start going to the valyians and the melatonins of it

[01:36:47] to the valyians and the melatonins of it all. If you're deficient in vitamin D,

[01:36:50] all. If you're deficient in vitamin D, magnesium, iron, fix those three things

[01:36:54] magnesium, iron, fix those three things first. Dude, I can't tell you. I pro 15%

[01:36:56] first. Dude, I can't tell you. I pro 15% of the people that show up at my

[01:36:58] of the people that show up at my doorstep we do blood work on and all I

[01:37:00] doorstep we do blood work on and all I do is fix their deficiencies and their

[01:37:02] do is fix their deficiencies and their sleep magically gets better.

[01:37:03] sleep magically gets better. >> What are some of the surprising things

[01:37:04] >> What are some of the surprising things though that you discover like blood

[01:37:05] though that you discover like blood sugar like diabetes that impacts sleep?

[01:37:07] sugar like diabetes that impacts sleep? No,

[01:37:07] No, >> it absolutely does. I also think that a

[01:37:10] >> it absolutely does. I also think that a lot of people who have uncontrolled

[01:37:11] lot of people who have uncontrolled diabetes, it wakes them up in the middle

[01:37:13] diabetes, it wakes them up in the middle of the night um because their blood

[01:37:14] of the night um because their blood sugar gets so low and then they're

[01:37:16] sugar gets so low and then they're hungry in the middle of the night. Then

[01:37:17] hungry in the middle of the night. Then they up eating in the middle of the

[01:37:18] they up eating in the middle of the night then they have a sleep eating

[01:37:19] night then they have a sleep eating syndrome which is kind of a pain.

[01:37:21] syndrome which is kind of a pain. >> There's this one here that I've never

[01:37:22] >> There's this one here that I've never heard of before. What's this uh it's

[01:37:24] heard of before. What's this uh it's called tryptophan. So uh elptophan in in

[01:37:27] called tryptophan. So uh elptophan in in particular. So tryptophan is the

[01:37:29] particular. So tryptophan is the substance that we find in turkey that

[01:37:32] substance that we find in turkey that has a tendency to make people sleepy.

[01:37:34] has a tendency to make people sleepy. However, when you really look at the

[01:37:36] However, when you really look at the data, you'd have to eat a 46 pound

[01:37:38] data, you'd have to eat a 46 pound turkey in order to get enough tryptophan

[01:37:41] turkey in order to get enough tryptophan to make you sleepy. Even in my best days

[01:37:43] to make you sleepy. Even in my best days in college, dude, I couldn't eat a 46

[01:37:45] in college, dude, I couldn't eat a 46 pound turkey. Okay? Same holds true with

[01:37:47] pound turkey. Okay? Same holds true with milk. Um, tryptophan is the thing in

[01:37:49] milk. Um, tryptophan is the thing in warm milk that supposedly makes people

[01:37:51] warm milk that supposedly makes people uh, sleepy, but once again, you'd have

[01:37:52] uh, sleepy, but once again, you'd have to drink almost a half a gallon of warm

[01:37:55] to drink almost a half a gallon of warm milk, which is kind of disgusting um, in

[01:37:57] milk, which is kind of disgusting um, in order to do it. Tryptophan can be

[01:37:58] order to do it. Tryptophan can be helpful for people if you have a

[01:38:00] helpful for people if you have a tryptophan deficiency, but it's

[01:38:01] tryptophan deficiency, but it's definitely something that lowers a

[01:38:03] definitely something that lowers a little bit of anxiety and can make you

[01:38:04] little bit of anxiety and can make you feel a little bit sleepy, but it is a

[01:38:06] feel a little bit sleepy, but it is a naturally occurring amino acid in your

[01:38:08] naturally occurring amino acid in your system.

[01:38:08] system. >> Calcium.

[01:38:09] >> Calcium. >> So, calcium turns out is interesting

[01:38:12] >> So, calcium turns out is interesting because when you mix calcium with

[01:38:13] because when you mix calcium with magnesium, it's easier to absorb. So for

[01:38:16] magnesium, it's easier to absorb. So for some people mag we what we've discovered

[01:38:18] some people mag we what we've discovered is if you have a magnesium deficiency

[01:38:20] is if you have a magnesium deficiency and you fix the magnesium deficiency in

[01:38:23] and you fix the magnesium deficiency in many cases it can actually help with

[01:38:25] many cases it can actually help with overall sleep and calcium is one of the

[01:38:27] overall sleep and calcium is one of the things that can be added to it that

[01:38:29] things that can be added to it that helps with absorption. Now unfortunately

[01:38:32] helps with absorption. Now unfortunately the big problem is that there are 13

[01:38:35] the big problem is that there are 13 different kinds of magnesium out there

[01:38:37] different kinds of magnesium out there and so people don't know what's been

[01:38:39] and so people don't know what's been studied and what hasn't. So, I'm here to

[01:38:41] studied and what hasn't. So, I'm here to let you know there's only a couple of

[01:38:43] let you know there's only a couple of brands out there that have actually been

[01:38:45] brands out there that have actually been studied for magnesium. The ones I like

[01:38:48] studied for magnesium. The ones I like is there's one called magnesium 308,

[01:38:51] is there's one called magnesium 308, which is made by a company called Magen.

[01:38:54] which is made by a company called Magen. Um, they actually have a published

[01:38:55] Um, they actually have a published research study in the journals. That's

[01:38:57] research study in the journals. That's why I mentioned their brand name. I have

[01:38:58] why I mentioned their brand name. I have no association with them. There's also

[01:39:00] no association with them. There's also another company called Upgraded

[01:39:02] another company called Upgraded Formulas. They make a magnesium. And

[01:39:05] Formulas. They make a magnesium. And kind of funny story is the guy who runs

[01:39:07] kind of funny story is the guy who runs mag uh upgraded formulas told me he says

[01:39:09] mag uh upgraded formulas told me he says my magnesium is the best in the world. I

[01:39:11] my magnesium is the best in the world. I can make anybody fall asleep. And I

[01:39:13] can make anybody fall asleep. And I said, "Hey, you want to put your money

[01:39:14] said, "Hey, you want to put your money where your mouth is? Let's do a clinical

[01:39:15] where your mouth is? Let's do a clinical trial." He handed me a check for 75

[01:39:17] trial." He handed me a check for 75 grand. I went and did a clinical trial

[01:39:19] grand. I went and did a clinical trial and he was right. His magnesium really

[01:39:22] and he was right. His magnesium really made people sleep better.

[01:39:23] made people sleep better. >> What is magnesium doing?

[01:39:25] >> What is magnesium doing? >> So, we're not 100% sure. In the

[01:39:27] >> So, we're not 100% sure. In the deficient people, it's it's obviously

[01:39:29] deficient people, it's it's obviously clearing up the deficiency of magnesium.

[01:39:32] clearing up the deficiency of magnesium. And then magnesium is used in about I

[01:39:34] And then magnesium is used in about I think almost 300 different functions in

[01:39:36] think almost 300 different functions in the body. So it probably lets the body

[01:39:38] the body. So it probably lets the body work more efficiently and probably that

[01:39:41] work more efficiently and probably that helps to overall sleep. But I'm not

[01:39:43] helps to overall sleep. But I'm not convinced that we have the whole

[01:39:45] convinced that we have the whole mechanism of action worked out. I will

[01:39:47] mechanism of action worked out. I will tell you that when people take magnesium

[01:39:48] tell you that when people take magnesium they tell me that they introspectively

[01:39:51] they tell me that they introspectively feel calmer and we definitely know that

[01:39:53] feel calmer and we definitely know that it can definitely help uh cause a

[01:39:54] it can definitely help uh cause a relaxation response in the musculature.

[01:39:56] relaxation response in the musculature. So I think that might have something to

[01:39:57] So I think that might have something to do with that.

[01:39:58] do with that. >> Why did you bring a banana and a knife

[01:39:59] >> Why did you bring a banana and a knife and a teapot? Ah, this is my favorite

[01:40:01] and a teapot? Ah, this is my favorite way to get magnesium.

[01:40:03] way to get magnesium. >> A lot of people want to know, "How

[01:40:05] >> A lot of people want to know, "How should I take my supplements? I'm tired

[01:40:07] should I take my supplements? I'm tired of taking a fistful of pills every

[01:40:08] of taking a fistful of pills every morning, Michael. There's these powders.

[01:40:10] morning, Michael. There's these powders. Like, what what's the best way?" The

[01:40:12] Like, what what's the best way?" The best way So, number one, supplementation

[01:40:15] best way So, number one, supplementation is when you're not getting all of the

[01:40:16] is when you're not getting all of the things, the vitamins and minerals that

[01:40:18] things, the vitamins and minerals that you need from your food. So, the best

[01:40:20] you need from your food. So, the best place to get it from is food. Generally

[01:40:22] place to get it from is food. Generally speaking, turns out magnesium is one of

[01:40:24] speaking, turns out magnesium is one of the best ones, but it's problematic

[01:40:26] the best ones, but it's problematic because we have to eat our magnesium.

[01:40:28] because we have to eat our magnesium. Our body doesn't actually produce it.

[01:40:30] Our body doesn't actually produce it. themselves. And by the way, you could

[01:40:31] themselves. And by the way, you could eat a bushel of kale and still not get

[01:40:33] eat a bushel of kale and still not get enough magnesium because here in the

[01:40:35] enough magnesium because here in the United States, the soil has been

[01:40:37] United States, the soil has been overtilled, which means the magnesium

[01:40:39] overtilled, which means the magnesium isn't in the soil. So, it's not coming

[01:40:40] isn't in the soil. So, it's not coming up through the root stocks and allowing

[01:40:42] up through the root stocks and allowing people to have it. So, a lot of people

[01:40:44] people to have it. So, a lot of people require magnesium supplementation.

[01:40:46] require magnesium supplementation. Believe it or not, between magnesium and

[01:40:48] Believe it or not, between magnesium and vitamin D, I'd say we've probably

[01:40:49] vitamin D, I'd say we've probably covered most of America in terms of

[01:40:51] covered most of America in terms of having a deficiency. Bananas are loaded

[01:40:54] having a deficiency. Bananas are loaded with magnesium, but it turns out it's

[01:40:56] with magnesium, but it turns out it's not the fruit, it's the peel.

[01:40:58] not the fruit, it's the peel. >> Oh. itself. So, no, I'm not going to

[01:41:00] >> Oh. itself. So, no, I'm not going to make you eat the peel. Don't worry. So,

[01:41:03] make you eat the peel. Don't worry. So, I developed a recipe that I call banana

[01:41:05] I developed a recipe that I call banana tea. All this is is a regular old

[01:41:07] tea. All this is is a regular old banana. So, what I what you do is you

[01:41:09] banana. So, what I what you do is you cut off the stem, right? And cut it in

[01:41:11] cut off the stem, right? And cut it in half and then you drop it in to some

[01:41:13] half and then you drop it in to some boiling water. Okay? So, we've already

[01:41:15] boiling water. Okay? So, we've already done this, right? And you can see the

[01:41:17] done this, right? And you can see the banana has turned brown, right? It's

[01:41:20] banana has turned brown, right? It's been soaking in the boiling water. So,

[01:41:22] been soaking in the boiling water. So, it's not really tea. It's just basically

[01:41:23] it's not really tea. It's just basically hot banana water. But with the banana

[01:41:27] hot banana water. But with the banana from the skin, you also get these things

[01:41:28] from the skin, you also get these things called phytostereroids that actually

[01:41:30] called phytostereroids that actually help you absorb the magnesium better

[01:41:33] help you absorb the magnesium better than if you just had it from a

[01:41:34] than if you just had it from a supplement. So you have to really like

[01:41:35] supplement. So you have to really like bananas. My daughter says it's very

[01:41:37] bananas. My daughter says it's very banana e. Dad, the flavor, I mean.

[01:41:44] >> Oh, it does smell like bananas.

[01:41:45] >> Oh, it does smell like bananas. >> I'm telling you, if you like bananas,

[01:41:47] >> I'm telling you, if you like bananas, >> it's nice.

[01:41:48] >> it's nice. >> I know it's nice. And you can use this

[01:41:50] >> I know it's nice. And you can use this as a like an evening ritual and you can

[01:41:53] as a like an evening ritual and you can make banana tea and have it in the

[01:41:55] make banana tea and have it in the evening with, you know, a biscuit or

[01:41:57] evening with, you know, a biscuit or what have you and have a nice and read a

[01:41:58] what have you and have a nice and read a book and just be chill.

[01:41:59] book and just be chill. >> How do I know the magnesium is actually

[01:42:01] >> How do I know the magnesium is actually in there?

[01:42:01] in there? >> Cuz it came through from the from the um

[01:42:03] >> Cuz it came through from the from the um steeping in the water.

[01:42:05] steeping in the water. >> Okay.

[01:42:05] >> Okay. >> Well, you could test it if we want, but

[01:42:06] >> Well, you could test it if we want, but I can assure you it's in there. You need

[01:42:07] I can assure you it's in there. You need to leave it in there for about 5 minutes

[01:42:09] to leave it in there for about 5 minutes and we've been talking for a while, so

[01:42:10] and we've been talking for a while, so I'm pretty sure it's there.

[01:42:11] I'm pretty sure it's there. >> And and how long before sleep to get

[01:42:12] >> And and how long before sleep to get those effects?

[01:42:13] those effects? >> I would say about 2530 minutes. You

[01:42:15] >> I would say about 2530 minutes. You don't want to have too much, by the way,

[01:42:16] don't want to have too much, by the way, because then you're gonna have to wake

[01:42:17] because then you're gonna have to wake up and pee. So try if you can

[01:42:20] up and pee. So try if you can >> to be able to have it about 30 40

[01:42:21] >> to be able to have it about 30 40 minutes before bed.

[01:42:22] minutes before bed. >> So you can put it in anything. A lot of

[01:42:23] >> So you can put it in anything. A lot of people have different types of teas. So

[01:42:25] people have different types of teas. So you could just use that as the water

[01:42:26] you could just use that as the water instead.

[01:42:26] instead. >> Yeah. Oh, without question. Actually,

[01:42:28] >> Yeah. Oh, without question. Actually, that would be a really good idea. And

[01:42:29] that would be a really good idea. And you could, if you did it, if you mix it

[01:42:31] you could, if you did it, if you mix it with like a fruit tea, like an herbal

[01:42:33] with like a fruit tea, like an herbal fruit tea, that would be really

[01:42:34] fruit tea, that would be really delicious.

[01:42:35] delicious. >> Are there any other supplements that

[01:42:36] >> Are there any other supplements that you, you know, you do encourage people

[01:42:38] you, you know, you do encourage people to take if they're struggling with sleep

[01:42:39] to take if they're struggling with sleep that we haven't talked about yet?

[01:42:40] that we haven't talked about yet? >> We haven't talked about vitamin D, and

[01:42:42] >> We haven't talked about vitamin D, and that's a big one. So it turns out that

[01:42:44] that's a big one. So it turns out that vitamin D is a circadian pacemaker. So

[01:42:46] vitamin D is a circadian pacemaker. So when light comes into your eyeballs, it

[01:42:49] when light comes into your eyeballs, it helps change your whole uh circadian

[01:42:52] helps change your whole uh circadian system. And if you're if light is coming

[01:42:54] system. And if you're if light is coming in for a certain amount of time, about

[01:42:55] in for a certain amount of time, about 15 minutes, your body will start to

[01:42:57] 15 minutes, your body will start to produce vitamin D. Vitamin D does a

[01:42:59] produce vitamin D. Vitamin D does a whole host of important things to your

[01:43:01] whole host of important things to your body. But most importantly from a sleep

[01:43:03] body. But most importantly from a sleep perspective, is it helps regulate

[01:43:05] perspective, is it helps regulate melatonin and when your body produces

[01:43:07] melatonin and when your body produces it. So by taking vitamin D every day or

[01:43:10] it. So by taking vitamin D every day or getting 15 minutes of sunshine, either

[01:43:12] getting 15 minutes of sunshine, either way, you're going to be in better shape.

[01:43:13] way, you're going to be in better shape. So, like as an example, my morning

[01:43:15] So, like as an example, my morning routine that I have all my patients do

[01:43:17] routine that I have all my patients do is I have them when they wake up in the

[01:43:18] is I have them when they wake up in the morning, I have them uh go outside if

[01:43:21] morning, I have them uh go outside if it's if it's, you know, nice out, sit in

[01:43:23] it's if it's, you know, nice out, sit in a chair and have 15 deep breaths merely

[01:43:26] a chair and have 15 deep breaths merely to wake up the respiratory system, then

[01:43:28] to wake up the respiratory system, then 15 ounces of water cuz once again,

[01:43:30] 15 ounces of water cuz once again, remember, you're dehydrated, and then 15

[01:43:32] remember, you're dehydrated, and then 15 minutes of sunshine. So, they can do all

[01:43:34] minutes of sunshine. So, they can do all of this together at the same time. And

[01:43:36] of this together at the same time. And it's a nice way to wake up in the

[01:43:37] it's a nice way to wake up in the morning.

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[01:44:40] just search for IntuIt QuickBooks. Now, this is something that I've made for

[01:44:42] this is something that I've made for you. I realize that the DEIO audience

[01:44:44] you. I realize that the DEIO audience are strivals

[01:44:48] that we want to accomplish. And one of

[01:44:50] that we want to accomplish. And one of the things I've learned is that when you

[01:44:52] the things I've learned is that when you aim at the big big big goal, it can feel

[01:44:54] aim at the big big big goal, it can feel incredibly psychologically uncomfortable

[01:44:58] incredibly psychologically uncomfortable because it's kind of like being stood at

[01:44:59] because it's kind of like being stood at the foot of Mount Everest and looking

[01:45:00] the foot of Mount Everest and looking upwards. The way to accomplish your

[01:45:02] upwards. The way to accomplish your goals is by breaking them down into tiny

[01:45:05] goals is by breaking them down into tiny small steps. And we call this in our

[01:45:07] small steps. And we call this in our team the 1%. And actually this

[01:45:09] team the 1%. And actually this philosophy is highly responsible for

[01:45:11] philosophy is highly responsible for much of our success here. So, what we've

[01:45:13] much of our success here. So, what we've done so that you at home can accomplish

[01:45:15] done so that you at home can accomplish any big goal that you have is we've made

[01:45:18] any big goal that you have is we've made these 1% diaries and we released these

[01:45:20] these 1% diaries and we released these last year and they all sold out. So, I

[01:45:23] last year and they all sold out. So, I asked my team over and over again to

[01:45:24] asked my team over and over again to bring the diaries back, but also to

[01:45:26] bring the diaries back, but also to introduce some new colors and to make

[01:45:27] introduce some new colors and to make some minor tweaks to the diary. So, now

[01:45:29] some minor tweaks to the diary. So, now we have a better range for you. So, if

[01:45:34] we have a better range for you. So, if you have a big goal in mind and you need

[01:45:35] you have a big goal in mind and you need a framework and a process and some

[01:45:37] a framework and a process and some motivation, then I highly recommend you

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[01:45:52] description below. >> So, let's talk about waking up in the

[01:45:53] >> So, let's talk about waking up in the morning.

[01:45:54] morning. >> Sure.

[01:45:54] >> Sure. >> Morning routines.

[01:45:55] >> Morning routines. >> Yep.

[01:45:55] >> Yep. >> A lot of people talk about what's the

[01:45:57] >> A lot of people talk about what's the perfect morning routine? Do you need to

[01:45:58] perfect morning routine? Do you need to have a morning routine? What's your take

[01:45:59] have a morning routine? What's your take on that? So, it depends upon how

[01:46:02] on that? So, it depends upon how disciplined you want to be and it

[01:46:03] disciplined you want to be and it depends upon how much time you have. I

[01:46:05] depends upon how much time you have. I can tell you what my morning routine is

[01:46:06] can tell you what my morning routine is because it's very specific and I I've

[01:46:08] because it's very specific and I I've discovered that it works really really

[01:46:09] discovered that it works really really well for me. So, I wake up naturally

[01:46:12] well for me. So, I wake up naturally somewhere between 6:10 and about 6:25 or

[01:46:15] somewhere between 6:10 and about 6:25 or so. My body just seems to naturally wake

[01:46:17] so. My body just seems to naturally wake up. I do 15 minutes of red light

[01:46:19] up. I do 15 minutes of red light therapy. So, I have a red light uh in my

[01:46:21] therapy. So, I have a red light uh in my office that I sit in front of and I do

[01:46:23] office that I sit in front of and I do my meditation at the same time in the

[01:46:25] my meditation at the same time in the morning time. So, I have about 15

[01:46:26] morning time. So, I have about 15 minutes of meditation. Sometimes what

[01:46:28] minutes of meditation. Sometimes what I'll do is um I'll sit on the floor and

[01:46:31] I'll do is um I'll sit on the floor and the boys will come and sit on my lap and

[01:46:34] the boys will come and sit on my lap and then we'll all meditate together. I know

[01:46:35] then we'll all meditate together. I know that sounds a little weird. Then um we

[01:46:37] that sounds a little weird. Then um we use a we do a 15-minute walk. I try not

[01:46:39] use a we do a 15-minute walk. I try not to have any music or any telephone or

[01:46:42] to have any music or any telephone or anything like that uh up at all up until

[01:46:44] anything like that uh up at all up until this point. I put the dogs away and then

[01:46:46] this point. I put the dogs away and then I hit the gym. I'm at the gym from about

[01:46:48] I hit the gym. I'm at the gym from about 8 till about 9:30, 10:00. I do a sauna

[01:46:52] 8 till about 9:30, 10:00. I do a sauna every day afterwards and then I'm in

[01:46:54] every day afterwards and then I'm in front of my desk by about 10:30 and

[01:46:56] front of my desk by about 10:30 and that's is when I have my breakfast. And

[01:46:58] that's is when I have my breakfast. And so I make the same breakfast almost

[01:47:00] so I make the same breakfast almost every morning. I do uh ground turkey

[01:47:02] every morning. I do uh ground turkey with uh a third of a pound of ground

[01:47:04] with uh a third of a pound of ground turkey, three eggs and broccoli and I I

[01:47:07] turkey, three eggs and broccoli and I I put it all into a skillet and I make it

[01:47:08] put it all into a skillet and I make it every morning.

[01:47:09] every morning. >> Do you use any sleep trackers?

[01:47:10] >> Do you use any sleep trackers? >> In the past I've used uh a few of them.

[01:47:13] >> In the past I've used uh a few of them. I I try them out because a lot of my

[01:47:15] I I try them out because a lot of my patients try them out. Um, I think if I

[01:47:17] patients try them out. Um, I think if I was going to be looking at them, I think

[01:47:18] was going to be looking at them, I think the aura ring probably does the best

[01:47:21] the aura ring probably does the best job. I really don't think they've gotten

[01:47:23] job. I really don't think they've gotten there quite yet because remember depth

[01:47:25] there quite yet because remember depth of sleep is based on brain waves and

[01:47:27] of sleep is based on brain waves and it's hard to get brain waves from your

[01:47:28] it's hard to get brain waves from your finger, right? And so what they're doing

[01:47:30] finger, right? And so what they're doing is they're creating a proxy. So they're

[01:47:31] is they're creating a proxy. So they're looking at heart rate or oxygen or pulse

[01:47:35] looking at heart rate or oxygen or pulse or something along those lines and then

[01:47:36] or something along those lines and then saying, "Okay, when Stephven's at this

[01:47:38] saying, "Okay, when Stephven's at this pulse, we think he's in REM sleep, so

[01:47:40] pulse, we think he's in REM sleep, so we're going to label every time that REM

[01:47:42] we're going to label every time that REM sleep." when in fact they don't really

[01:47:44] sleep." when in fact they don't really know because they're not measuring your

[01:47:45] know because they're not measuring your brain waves. So I think until we get to

[01:47:47] brain waves. So I think until we get to the point where we can measure brain

[01:47:49] the point where we can measure brain waves from distally, I think we'll have

[01:47:51] waves from distally, I think we'll have a little bit better shot at it. However,

[01:47:54] a little bit better shot at it. However, >> there's some interesting things that are

[01:47:55] >> there's some interesting things that are going on kind of in the sleep tracker

[01:47:57] going on kind of in the sleep tracker world. And some people get a little too

[01:47:58] world. And some people get a little too into the whole tracking of it all, if

[01:48:00] into the whole tracking of it all, if you know what I mean. Like I can't count

[01:48:02] you know what I mean. Like I can't count the number of people that are like, "Oh

[01:48:03] the number of people that are like, "Oh my god, Dr. Bruce, you know, this says I

[01:48:05] my god, Dr. Bruce, you know, this says I only slept 14 minutes last night. Like

[01:48:07] only slept 14 minutes last night. Like what do I do?" And I'm like, "Well,

[01:48:09] what do I do?" And I'm like, "Well, number one, how much did you sleep the

[01:48:10] number one, how much did you sleep the night before?" And they say, "Oh, 16

[01:48:12] night before?" And they say, "Oh, 16 minutes." I'm like, "Okay, well, let's

[01:48:13] minutes." I'm like, "Okay, well, let's check you tomorrow." They come back

[01:48:14] check you tomorrow." They come back tomorrow, it's even worse, 12 minutes.

[01:48:17] tomorrow, it's even worse, 12 minutes. I'm like, "Oh, you're fine." They're

[01:48:18] I'm like, "Oh, you're fine." They're like, "What?" I'm like, "Look, it's

[01:48:20] like, "What?" I'm like, "Look, it's being consistently inaccurate. There's

[01:48:22] being consistently inaccurate. There's no way you only got 14 minutes of deep

[01:48:24] no way you only got 14 minutes of deep sleep, right? That's just not how the

[01:48:25] sleep, right? That's just not how the body works, right? But if you got 14

[01:48:28] body works, right? But if you got 14 minutes, 14 minutes, and then one night

[01:48:29] minutes, 14 minutes, and then one night you look at your score and it's 407

[01:48:31] you look at your score and it's 407 minutes.

[01:48:32] minutes. >> I want to know what happened on that

[01:48:33] >> I want to know what happened on that night."

[01:48:33] night." >> My friend was a big fan of Whoop. So, he

[01:48:36] >> My friend was a big fan of Whoop. So, he told me to try a Whoop. I tried a Whoop.

[01:48:38] told me to try a Whoop. I tried a Whoop. the the most I think critical thing it's

[01:48:39] the the most I think critical thing it's done for me is it allowed me to create

[01:48:45] done for me is it allowed me to create some understanding of like causation and

[01:48:47] some understanding of like causation and like associations with my sleep. So one

[01:48:49] like associations with my sleep. So one of the ones that completely changed my

[01:48:51] of the ones that completely changed my life when I first wore my Whoop, which

[01:48:53] life when I first wore my Whoop, which by the way I'm an investor in the

[01:48:54] by the way I'm an investor in the company so I have to disclaimer that

[01:48:56] company so I have to disclaimer that >> um was I didn't realize how impactful

[01:48:58] >> um was I didn't realize how impactful sleep alcohol was on my sleep.

[01:49:00] sleep alcohol was on my sleep. >> It's massive.

[01:49:01] >> It's massive. >> Like it blew my mind cuz I had had one

[01:49:03] >> Like it blew my mind cuz I had had one glass of wine.

[01:49:04] glass of wine. >> Yep. And then the bloody whoop thing

[01:49:06] >> Yep. And then the bloody whoop thing said you're either really sick um really

[01:49:10] said you're either really sick um really stressed or you drank alcohol. And then

[01:49:12] stressed or you drank alcohol. And then I watched a video online where they

[01:49:13] I watched a video online where they compared all of the devices to the

[01:49:16] compared all of the devices to the hospital grade stuff.

[01:49:17] hospital grade stuff. >> Yep. Poly synography

[01:49:18] >> Yep. Poly synography >> and the Whoop 4 was the closest to the

[01:49:21] >> and the Whoop 4 was the closest to the hospital grade. And then I contacted the

[01:49:23] hospital grade. And then I contacted the company and said can I invest etc etc.

[01:49:24] company and said can I invest etc etc. I've also tried I've also tried like a

[01:49:26] I've also tried I've also tried like a sleep and

[01:49:27] sleep and >> I would argue that temperature like if

[01:49:28] >> I would argue that temperature like if we're talking about what is the easiest

[01:49:30] we're talking about what is the easiest thing to manipulate to change your sleep

[01:49:32] thing to manipulate to change your sleep either good or bad temperature is it um

[01:49:35] either good or bad temperature is it um and people don't realize it but you can

[01:49:37] and people don't realize it but you can change the temperature in your bedroom

[01:49:39] change the temperature in your bedroom even in your bed and you can change the

[01:49:41] even in your bed and you can change the quality of your sleep. You mentioned

[01:49:43] quality of your sleep. You mentioned eight that's a company that has a a

[01:49:45] eight that's a company that has a a topper type of thing that can change the

[01:49:47] topper type of thing that can change the uh the temperature underneath the

[01:49:49] uh the temperature underneath the covers. There's also taking a look at

[01:49:51] covers. There's also taking a look at the the accutramal that's on. So

[01:49:53] the the accutramal that's on. So pillows, sheets, comforters, all of

[01:49:55] pillows, sheets, comforters, all of those things. But if you can get your

[01:49:57] those things. But if you can get your body to cool down, your body will go

[01:49:59] body to cool down, your body will go down and get into deeper stages of

[01:50:01] down and get into deeper stages of sleep. If you can stay cool versus

[01:50:04] sleep. If you can stay cool versus bumping up and down all night long,

[01:50:06] bumping up and down all night long, let's say you're a woman in menopause,

[01:50:08] let's say you're a woman in menopause, right? That becomes highly disruptive.

[01:50:09] right? That becomes highly disruptive. And so by being a by being able to keep

[01:50:12] And so by being a by being able to keep a consistent temperature stimulus to the

[01:50:15] a consistent temperature stimulus to the body, it ends up sleeping a whole lot

[01:50:16] body, it ends up sleeping a whole lot better.

[01:50:17] better. >> Dreams. Let's talk about dreams. People

[01:50:19] >> Dreams. Let's talk about dreams. People are so fascinated by dreams,

[01:50:20] are so fascinated by dreams, >> aren't they? I love it.

[01:50:22] >> aren't they? I love it. >> But but so little is known about dreams.

[01:50:24] >> But but so little is known about dreams. >> Yeah. Well, yes and no. I mean, here's

[01:50:27] >> Yeah. Well, yes and no. I mean, here's the thing. Dreams have been studied

[01:50:30] the thing. Dreams have been studied honestly since the dawn of time. If you

[01:50:32] honestly since the dawn of time. If you look in the Bible, you will see that

[01:50:34] look in the Bible, you will see that people are talking about dreams. If you

[01:50:36] people are talking about dreams. If you look at ancient texts, people are

[01:50:38] look at ancient texts, people are wondering about these crazy movies that

[01:50:40] wondering about these crazy movies that are going on in my head. Right? When you

[01:50:42] are going on in my head. Right? When you start to look at dreams, here's the

[01:50:44] start to look at dreams, here's the thing that I will tell you is dreams

[01:50:47] thing that I will tell you is dreams mean something to the dreamer. They

[01:50:49] mean something to the dreamer. They don't necessarily mean something to

[01:50:50] don't necessarily mean something to somebody who is not the dreamer. And so

[01:50:52] somebody who is not the dreamer. And so when I do dream work and so I so to be

[01:50:55] when I do dream work and so I so to be clear, just take a step back, I took a

[01:50:57] clear, just take a step back, I took a year and a half and I became a dream

[01:50:58] year and a half and I became a dream therapist. So what does that mean? What

[01:51:01] therapist. So what does that mean? What is that even is that even a thing? So

[01:51:04] is that even is that even a thing? So dream therapy, by the way, is not dream

[01:51:06] dream therapy, by the way, is not dream interpretation. That is not here's a

[01:51:08] interpretation. That is not here's a symbol, here's what that means. Dream

[01:51:10] symbol, here's what that means. Dream therapy is where you use dreams in the

[01:51:13] therapy is where you use dreams in the therapeutic context to help people with

[01:51:16] therapeutic context to help people with things like depression and anxiety.

[01:51:19] things like depression and anxiety. >> Let me give you an example. A nightmare,

[01:51:21] >> Let me give you an example. A nightmare, right? So when somebody has, let's say

[01:51:22] right? So when somebody has, let's say somebody was in an active theater of war

[01:51:24] somebody was in an active theater of war and they watched one of their friends,

[01:51:26] and they watched one of their friends, god forbid, something terrible happened

[01:51:28] god forbid, something terrible happened to them and that image is now in their

[01:51:30] to them and that image is now in their head and now they constantly have this

[01:51:32] head and now they constantly have this image over and over and over. But what

[01:51:34] image over and over and over. But what happens is they're going, going, going

[01:51:35] happens is they're going, going, going going and they wake up. They're going,

[01:51:36] going and they wake up. They're going, going, going going going, they wake up.

[01:51:37] going, going going going, they wake up. We talked a little bit about it earlier

[01:51:39] We talked a little bit about it earlier that dreams are emotional metabolism,

[01:51:42] that dreams are emotional metabolism, right? So dreams are where you work out

[01:51:45] right? So dreams are where you work out all of these different things that are

[01:51:46] all of these different things that are going on in your head and kind of become

[01:51:48] going on in your head and kind of become okay with them so that way next day you

[01:51:50] okay with them so that way next day you can kind of move forward and keep keep

[01:51:52] can kind of move forward and keep keep doing your thing.

[01:51:53] doing your thing. >> Do we need to explain why we dream

[01:51:55] >> Do we need to explain why we dream because I think that's the big sort of

[01:51:57] because I think that's the big sort of >> Sure. So there's a couple of theories.

[01:51:59] >> Sure. So there's a couple of theories. One theory is is that this is a great

[01:52:01] One theory is is that this is a great stage for for practice, right? So we

[01:52:04] stage for for practice, right? So we dream about things that we're eventually

[01:52:06] dream about things that we're eventually going to try in the real world and so we

[01:52:08] going to try in the real world and so we get a chance to practice them in our

[01:52:09] get a chance to practice them in our head beforehand to to make sure it

[01:52:12] head beforehand to to make sure it doesn't we don't kind of screw the whole

[01:52:13] doesn't we don't kind of screw the whole thing up. So there's that whole idea of

[01:52:15] thing up. So there's that whole idea of being able to kind of work stuff out in

[01:52:17] being able to kind of work stuff out in my head. Then there's the processing

[01:52:19] my head. Then there's the processing idea that we talked about before where

[01:52:20] idea that we talked about before where this is emotional metabolism. So

[01:52:22] this is emotional metabolism. So therapy,

[01:52:23] therapy, >> right? Exactly. It's like you go to

[01:52:24] >> right? Exactly. It's like you go to therapy every single night. I actually

[01:52:26] therapy every single night. I actually that's a really good way to think about

[01:52:27] that's a really good way to think about it. I hadn't thought about it like that,

[01:52:28] it. I hadn't thought about it like that, but I think I'm going to use that. I'm

[01:52:29] but I think I'm going to use that. I'm going to take that from you. Um, I like

[01:52:31] going to take that from you. Um, I like that dreams are therapy every single

[01:52:33] that dreams are therapy every single night because they really are. You're

[01:52:34] night because they really are. You're really moving through a lot of that

[01:52:36] really moving through a lot of that emotionality. Some people think dreams

[01:52:38] emotionality. Some people think dreams are complete nonsense. Some people think

[01:52:40] are complete nonsense. Some people think that's just some crazy movie in your

[01:52:41] that's just some crazy movie in your head and it's just this after effect of

[01:52:43] head and it's just this after effect of your brain moving into a different mode

[01:52:45] your brain moving into a different mode and who knows what it could mean. I find

[01:52:47] and who knows what it could mean. I find that one hard to believe myself

[01:52:49] that one hard to believe myself >> because humans don't do anything.

[01:52:51] >> because humans don't do anything. >> I don't think so.

[01:52:52] >> I don't think so. >> That isn't for some type of survival

[01:52:54] >> That isn't for some type of survival benefit

[01:52:54] benefit >> for sure.

[01:52:55] >> for sure. >> It's a waste of energy or you know

[01:52:58] >> It's a waste of energy or you know >> Yeah, I agree. And so if we looked at it

[01:53:00] >> Yeah, I agree. And so if we looked at it from an evolutionary perspective, like

[01:53:02] from an evolutionary perspective, like what is the evolutionary purpose of

[01:53:04] what is the evolutionary purpose of dreams, I would argue that it probably

[01:53:06] dreams, I would argue that it probably has something to do with emotions and

[01:53:08] has something to do with emotions and being able to uh move through some

[01:53:11] being able to uh move through some emotionally difficult times and or it's

[01:53:13] emotionally difficult times and or it's an early warning system. A lot of people

[01:53:15] an early warning system. A lot of people dream things and uh it helps them

[01:53:17] dream things and uh it helps them understand something else that's going

[01:53:18] understand something else that's going on in their life. You ever heard the um

[01:53:20] on in their life. You ever heard the um thing uh people say, I before I make a

[01:53:22] thing uh people say, I before I make a big decision, I want to sleep on it.

[01:53:24] big decision, I want to sleep on it. >> Yeah.

[01:53:24] >> Yeah. >> Right. this is what they're doing is

[01:53:26] >> Right. this is what they're doing is when they sleep on it all these

[01:53:27] when they sleep on it all these desperate pieces of information come

[01:53:29] desperate pieces of information come together and work themselves so that you

[01:53:31] together and work themselves so that you can come to a solution. So I think the

[01:53:33] can come to a solution. So I think the other thing that reason that we dream is

[01:53:35] other thing that reason that we dream is to come to solutions and to create

[01:53:37] to come to solutions and to create innovation

[01:53:38] innovation >> that tracks in my life. I I can be going

[01:53:41] >> that tracks in my life. I I can be going to bed really thinking about something

[01:53:43] to bed really thinking about something quite like you know remunerating about

[01:53:46] quite like you know remunerating about something to the point that it's like

[01:53:47] something to the point that it's like overthinking and it's a problem. It's

[01:53:49] overthinking and it's a problem. It's stressing me out.

[01:53:50] stressing me out. >> I can get eight hours sleep and wake up

[01:53:53] >> I can get eight hours sleep and wake up and it's like the clouds have parted,

[01:53:55] and it's like the clouds have parted, >> right? It's like magic.

[01:53:56] >> right? It's like magic. >> It's like magic.

[01:53:57] >> It's like magic. >> It's great. And I only real realized

[01:53:59] >> It's great. And I only real realized this in the last couple of years when

[01:54:00] this in the last couple of years when you know business my businesses got

[01:54:01] you know business my businesses got bigger and there was more problems to to

[01:54:04] bigger and there was more problems to to work through that like actually I could

[01:54:06] work through that like actually I could use sleep as a weapon against the

[01:54:08] use sleep as a weapon against the problem. Absolutely.

[01:54:09] problem. Absolutely. >> Versus trying to stay up all night and

[01:54:10] >> Versus trying to stay up all night and solve the problem. I could focus on the

[01:54:12] solve the problem. I could focus on the sleep to solve the problem.

[01:54:13] sleep to solve the problem. >> Yeah. I do it all the time. And and what

[01:54:15] >> Yeah. I do it all the time. And and what you can actually do it's called priming

[01:54:17] you can actually do it's called priming is you can think about the problem in a

[01:54:20] is you can think about the problem in a in a way before you go to sleep and then

[01:54:22] in a way before you go to sleep and then it triggers your brain to think about

[01:54:24] it triggers your brain to think about the problem while you're sleeping. what

[01:54:26] the problem while you're sleeping. what you write it down or do you

[01:54:27] you write it down or do you >> There's a lot of different ways you can

[01:54:28] >> There's a lot of different ways you can go about doing it. So, for example, what

[01:54:30] go about doing it. So, for example, what I have some people do is write down

[01:54:31] I have some people do is write down everything they can remember in their

[01:54:33] everything they can remember in their dream beforehand before they come to

[01:54:35] dream beforehand before they come to therapy. But what you can do is

[01:54:37] therapy. But what you can do is something different. If you want to

[01:54:38] something different. If you want to change your dream, you write it all

[01:54:40] change your dream, you write it all down, but that you change the ending.

[01:54:42] down, but that you change the ending. Okay? And you read it several times

[01:54:44] Okay? And you read it several times before bed and it will actually change

[01:54:46] before bed and it will actually change your dream.

[01:54:47] your dream. >> So, what am I writing down before bed

[01:54:48] >> So, what am I writing down before bed then?

[01:54:49] then? >> So, let's say you had a scary dream.

[01:54:50] >> So, let's say you had a scary dream. Okay? You're walking through a haunted

[01:54:52] Okay? You're walking through a haunted house and something terrible is going to

[01:54:53] house and something terrible is going to happen when you walk out the back door

[01:54:54] happen when you walk out the back door >> the night before.

[01:54:55] >> the night before. >> Yeah. The night before. Then I have you

[01:54:57] >> Yeah. The night before. Then I have you write all of that down and then when you

[01:54:59] write all of that down and then when you come into session with me, I say, "Okay,

[01:55:01] come into session with me, I say, "Okay, we're going to change the ending because

[01:55:02] we're going to change the ending because at the at the very end, you walked out

[01:55:03] at the at the very end, you walked out onto the porch and somebody got you

[01:55:06] onto the porch and somebody got you right." So instead of that happening,

[01:55:07] right." So instead of that happening, you're going to walk out to the porch

[01:55:08] you're going to walk out to the porch and you're going to pull out a gun and

[01:55:09] and you're going to pull out a gun and you're going to shoot the guy. Okay? And

[01:55:11] you're going to shoot the guy. Okay? And so we change that in the dream in the

[01:55:13] so we change that in the dream in the right in what you wrote down and then we

[01:55:15] right in what you wrote down and then we talk about it in therapy. And then right

[01:55:17] talk about it in therapy. And then right before bed, you read this to yourself

[01:55:19] before bed, you read this to yourself multiple times and it over 7 to 10 days,

[01:55:23] multiple times and it over 7 to 10 days, you change the ending of the dream.

[01:55:26] you change the ending of the dream. >> And how does that help?

[01:55:28] >> And how does that help? >> So it makes it more positive. And when

[01:55:30] >> So it makes it more positive. And when you change the ending, the reason you're

[01:55:31] you change the ending, the reason you're waking up is something is scaring you so

[01:55:33] waking up is something is scaring you so much that you're waking up and you stop

[01:55:34] much that you're waking up and you stop processing. And so when you change the

[01:55:36] processing. And so when you change the ending and you don't wake up, you

[01:55:37] ending and you don't wake up, you continue to process and then you move

[01:55:39] continue to process and then you move past the dream. Just like you said when

[01:55:41] past the dream. Just like you said when you wake up and the clouds have cleared.

[01:55:43] you wake up and the clouds have cleared. >> A lot of people wake up and the clouds

[01:55:44] >> A lot of people wake up and the clouds don't clear because they have nightmares

[01:55:46] don't clear because they have nightmares and they keep repeating it over and over

[01:55:47] and they keep repeating it over and over and over again.

[01:55:49] and over again. >> H

[01:55:50] >> H >> it's quite remarkable. The process is

[01:55:52] >> it's quite remarkable. The process is very interesting. So what I do is I

[01:55:54] very interesting. So what I do is I bring them into session put them into a

[01:55:55] bring them into session put them into a mild hypnotic state uh only by doing

[01:55:58] mild hypnotic state uh only by doing some simple breath work. Right? So let

[01:56:00] some simple breath work. Right? So let me give you an example of somebody that

[01:56:01] me give you an example of somebody that I worked with and tell you exactly how

[01:56:03] I worked with and tell you exactly how it went. So I was working with somebody

[01:56:05] it went. So I was working with somebody who had had uh pretty significant

[01:56:06] who had had uh pretty significant trauma. They had been raped. Right? And

[01:56:08] trauma. They had been raped. Right? And so they were having nightmares about

[01:56:10] so they were having nightmares about this. So serious situation, right? So

[01:56:11] this. So serious situation, right? So she had a she had a nightmare of being

[01:56:14] she had a she had a nightmare of being in a jungle. And so I had her come in

[01:56:16] in a jungle. And so I had her come in session, wrote it all down. And when we

[01:56:18] session, wrote it all down. And when we got to the end, we were walking through

[01:56:20] got to the end, we were walking through the jungle. She was actually being

[01:56:21] the jungle. She was actually being chased through the jungle. So I turn to

[01:56:23] chased through the jungle. So I turn to her and I say, "Okay, well, we're in the

[01:56:24] her and I say, "Okay, well, we're in the jungle. Tell me more about this jungle."

[01:56:27] jungle. Tell me more about this jungle." And she says, "What do you mean?" I

[01:56:28] And she says, "What do you mean?" I said, "Well, in jungles there's lots of

[01:56:30] said, "Well, in jungles there's lots of tropical plants. There a lot of colorful

[01:56:31] tropical plants. There a lot of colorful flowers." and she'll stop and you can

[01:56:34] flowers." and she'll stop and you can see she's looking around inside her head

[01:56:37] see she's looking around inside her head at the dreamscape and then she says,

[01:56:39] at the dreamscape and then she says, "Oh, there are there's some beautiful

[01:56:41] "Oh, there are there's some beautiful flowers over there. I've now advanced

[01:56:43] flowers over there. I've now advanced the dream, right?" Because she didn't

[01:56:44] the dream, right?" Because she didn't know there were flowers before. Now

[01:56:46] know there were flowers before. Now she's imagined that they're flowers. I'm

[01:56:48] she's imagined that they're flowers. I'm moving the dream forward. So, we go over

[01:56:50] moving the dream forward. So, we go over and we smell the flower. And I said,

[01:56:50] and we smell the flower. And I said, "Well, you know, usually in jungles

[01:56:52] "Well, you know, usually in jungles there's there's animals. Are there any

[01:56:53] there's there's animals. Are there any animals?"

[01:56:56] animals?" "Yeah, there's a lion." "Oh gosh, is the

[01:56:58] "Yeah, there's a lion." "Oh gosh, is the lion friendly?" "Yeah, the lion is

[01:57:00] lion friendly?" "Yeah, the lion is friendly. Can we go over and talk to the

[01:57:02] friendly. Can we go over and talk to the lion? Yeah, Michael, we can. So, again,

[01:57:05] lion? Yeah, Michael, we can. So, again, in her head, we walk over. So, I say to

[01:57:07] in her head, we walk over. So, I say to her, "Uh, does the lion have a name?"

[01:57:10] her, "Uh, does the lion have a name?" And she said, "I don't know. Let me

[01:57:11] And she said, "I don't know. Let me ask." So, she asked the lion his name.

[01:57:13] ask." So, she asked the lion his name. And she said, "Yeah, his name is Jack."

[01:57:15] And she said, "Yeah, his name is Jack." And I said, "What does Jack mean to

[01:57:16] And I said, "What does Jack mean to you?" And instantly she says, "Jack was

[01:57:19] you?" And instantly she says, "Jack was my uncle and he saved me from getting

[01:57:21] my uncle and he saved me from getting raped by my stepfather."

[01:57:23] raped by my stepfather." Now, we're getting somewhere. Now, we

[01:57:26] Now, we're getting somewhere. Now, we understand what's chasing her. Now, we

[01:57:28] understand what's chasing her. Now, we understand where she's headed to. She's

[01:57:30] understand where she's headed to. She's trying to head to the person that saved

[01:57:32] trying to head to the person that saved her. Now she starts to understand where

[01:57:34] her. Now she starts to understand where this dream is coming from. And guess

[01:57:36] this dream is coming from. And guess what? In three or four more sessions,

[01:57:38] what? In three or four more sessions, she doesn't have the dream anymore

[01:57:40] she doesn't have the dream anymore >> because you did what?

[01:57:42] >> because you did what? >> Because she now understands where it is.

[01:57:44] >> Because she now understands where it is. She's no longer scared in the middle of

[01:57:45] She's no longer scared in the middle of her dream. She's able to understand it,

[01:57:47] her dream. She's able to understand it, wake up, and move forward.

[01:57:49] wake up, and move forward. >> It's remarkable.

[01:57:52] >> It's remarkable. It's kind of the coolest thing ever. If

[01:57:53] It's kind of the coolest thing ever. If you want to know the truth of the

[01:57:54] you want to know the truth of the matter, working with people's dreams is

[01:57:56] matter, working with people's dreams is just ma amazing stuff. And for people at

[01:57:58] just ma amazing stuff. And for people at home that might not have access to you,

[01:58:00] home that might not have access to you, >> um is is a is there a simple thing that

[01:58:02] >> um is is a is there a simple thing that they can do to start to sort of get a

[01:58:04] they can do to start to sort of get a hold of these dreams?

[01:58:05] hold of these dreams? >> Yeah. Yeah. Yeah. Number one is you

[01:58:06] >> Yeah. Yeah. Yeah. Number one is you could actually start a dream journal.

[01:58:08] could actually start a dream journal. >> So it's just a journal. Um and there's a

[01:58:10] >> So it's just a journal. Um and there's a couple things that you would write down

[01:58:11] couple things that you would write down in a given dream journal. So you might

[01:58:13] in a given dream journal. So you might write down um what was the theme, right?

[01:58:16] write down um what was the theme, right? So was it was like describe it like was

[01:58:18] So was it was like describe it like was it dark out? Was it light out? Uh was it

[01:58:20] it dark out? Was it light out? Uh was it scary? Was it happy? You might describe

[01:58:22] scary? Was it happy? You might describe the surroundings of it and you might

[01:58:24] the surroundings of it and you might describe the people that are in it as

[01:58:26] describe the people that are in it as well. um and start listing these things

[01:58:28] well. um and start listing these things and getting as detailed as you possibly

[01:58:31] and getting as detailed as you possibly can. Once you've kind of gotten through

[01:58:33] can. Once you've kind of gotten through the point of getting the details down of

[01:58:35] the point of getting the details down of your dream, then if you want to change

[01:58:37] your dream, then if you want to change them, you can change the ending. It's

[01:58:39] them, you can change the ending. It's not hard. You just change it the way you

[01:58:41] not hard. You just change it the way you want it to be. Then you start to read it

[01:58:43] want it to be. Then you start to read it over for yourself. Now, I want to be

[01:58:45] over for yourself. Now, I want to be clear, in terrible nightmare situations,

[01:58:48] clear, in terrible nightmare situations, this can be a little bit difficult. And

[01:58:50] this can be a little bit difficult. And so, you're probably going to want to

[01:58:50] so, you're probably going to want to talk with your therapist about it and

[01:58:52] talk with your therapist about it and maybe work with the therapist while

[01:58:54] maybe work with the therapist while doing something like this. But it is

[01:58:55] doing something like this. But it is absolutely possible to collect

[01:58:56] absolutely possible to collect information from in a dream journal u

[01:58:58] information from in a dream journal u and be able to do some interesting stuff

[01:59:00] and be able to do some interesting stuff with it. I would not recommend taking

[01:59:03] with it. I would not recommend taking your dream and stuffing it into chat GPT

[01:59:05] your dream and stuffing it into chat GPT and asking chat GPT what it means. Um

[01:59:08] and asking chat GPT what it means. Um lots and lots of people are doing that

[01:59:10] lots and lots of people are doing that these days. And here's why that's

[01:59:11] these days. And here's why that's probably not the best idea. So number

[01:59:14] probably not the best idea. So number one, unless chat GPT really knows and

[01:59:17] one, unless chat GPT really knows and understands you there, it's going to

[01:59:19] understands you there, it's going to give some very broadbased sort of

[01:59:21] give some very broadbased sort of encyclopedia. you know, here's a symbol

[01:59:23] encyclopedia. you know, here's a symbol that means this type of thing, which

[01:59:25] that means this type of thing, which once again, we have very little evidence

[01:59:26] once again, we have very little evidence that that actually works. So, I would

[01:59:29] that that actually works. So, I would argue that you're better off talking

[01:59:30] argue that you're better off talking about your dreams with people who know

[01:59:32] about your dreams with people who know you. Um, because they can actually help

[01:59:34] you. Um, because they can actually help you understand a little bit more about

[01:59:35] you understand a little bit more about what's going on.

[01:59:36] what's going on. >> There's a few other items on the table

[01:59:38] >> There's a few other items on the table here. Um, I mean, this is I don't use

[01:59:40] here. Um, I mean, this is I don't use this exact one, but maybe I should, but

[01:59:42] this exact one, but maybe I should, but this has been an absolute game changer

[01:59:44] this has been an absolute game changer for me when I travel, when I'm on

[01:59:46] for me when I travel, when I'm on planes.

[01:59:47] planes. >> I love a good sleep mask. My wife says

[01:59:49] >> I love a good sleep mask. My wife says it looks like I'm living in the 50s.

[01:59:52] it looks like I'm living in the 50s. you know, when I'm wearing it. But I

[01:59:54] you know, when I'm wearing it. But I love a good sleep mask. That one in

[01:59:55] love a good sleep mask. That one in particular is pretty cool because you

[01:59:56] particular is pretty cool because you can remove the eye cups and you can

[01:59:58] can remove the eye cups and you can change the sizing of where you want it.

[02:00:01] change the sizing of where you want it. And then these can actually you can

[02:00:02] And then these can actually you can replace these with things that heat or

[02:00:04] replace these with things that heat or cool.

[02:00:04] cool. >> Um, but I love that that particular eye

[02:00:07] >> Um, but I love that that particular eye mask. It works. Yeah, it's really works

[02:00:09] mask. It works. Yeah, it's really works quite well. It's very dark in there. You

[02:00:12] quite well. It's very dark in there. You definitely can't see up there.

[02:00:13] definitely can't see up there. >> Crazy,

[02:00:13] >> Crazy, >> right?

[02:00:15] >> right? >> And then I've got one more thing that I

[02:00:16] >> And then I've got one more thing that I think people will find interesting. I

[02:00:18] think people will find interesting. I can't explain how how much of a game

[02:00:20] can't explain how how much of a game changer it has been to cover my eyes

[02:00:22] changer it has been to cover my eyes when I go to sleep because gosh the

[02:00:24] when I go to sleep because gosh the amount of nights per week where I don't

[02:00:25] amount of nights per week where I don't know there's like a crack in the in the

[02:00:28] know there's like a crack in the in the curtains or I don't know someone gets up

[02:00:30] curtains or I don't know someone gets up early and

[02:00:31] early and >> well also for you you're traveling all

[02:00:33] >> well also for you you're traveling all the time you're in different you're in

[02:00:34] the time you're in different you're in planes you're in different environments

[02:00:36] planes you're in different environments also by the way every time you're in a

[02:00:38] also by the way every time you're in a different environment you have something

[02:00:39] different environment you have something called the first night effect so we see

[02:00:41] called the first night effect so we see this with every human on earth when you

[02:00:43] this with every human on earth when you sleep in a new place for the first night

[02:00:45] sleep in a new place for the first night you never sleep well because it's new

[02:00:47] you never sleep well because it's new sounds new sights you know, new smells,

[02:00:49] sounds new sights you know, new smells, all that stuff is new. So, what's nice

[02:00:51] all that stuff is new. So, what's nice about having this is when I put one of

[02:00:52] about having this is when I put one of these on, I don't have to worry about

[02:00:54] these on, I don't have to worry about light. I don't have to worry about

[02:00:55] light. I don't have to worry about anything.

[02:00:56] anything. >> Does CO2 play a role?

[02:00:57] >> Does CO2 play a role? >> In what way?

[02:00:58] >> In what way? >> In changing sleep. I was thinking if

[02:01:00] >> In changing sleep. I was thinking if ventilation, the amount of oxygen in the

[02:01:02] ventilation, the amount of oxygen in the room matters at all because sometimes I

[02:01:03] room matters at all because sometimes I go to hotels and they don't have windows

[02:01:05] go to hotels and they don't have windows you can open.

[02:01:06] you can open. >> Right. So, air quality is also a

[02:01:09] >> Right. So, air quality is also a important thing, not just air quantity,

[02:01:12] important thing, not just air quantity, right? And so number number one thing if

[02:01:14] right? And so number number one thing if I was to tell people, hey, here's an

[02:01:15] I was to tell people, hey, here's an easy thing to do to to make your sleep

[02:01:17] easy thing to do to to make your sleep better, just go out and buy an air

[02:01:19] better, just go out and buy an air purifier for your bedroom. Think about

[02:01:20] purifier for your bedroom. Think about it. It's the room you spend more time in

[02:01:22] it. It's the room you spend more time in than any other room in the house. You

[02:01:24] than any other room in the house. You want that air to be fresh and filtered,

[02:01:27] want that air to be fresh and filtered, right? And not a big, it's not

[02:01:28] right? And not a big, it's not expensive. 20 25 bucks. One sits in the

[02:01:30] expensive. 20 25 bucks. One sits in the corner, just runs the air, cycles all

[02:01:32] corner, just runs the air, cycles all day long. That way you know you have

[02:01:34] day long. That way you know you have good clean fresh air. Um, also I tell

[02:01:37] good clean fresh air. Um, also I tell people open the windows once a week. Um,

[02:01:39] people open the windows once a week. Um, it's good to get fresh air in. Now, the

[02:01:41] it's good to get fresh air in. Now, the only problem comes is if you have

[02:01:42] only problem comes is if you have allergies and the allergens fly in and

[02:01:45] allergies and the allergens fly in and there's pollen or dust or things like

[02:01:47] there's pollen or dust or things like that, that can be somewhat problematic.

[02:01:50] that, that can be somewhat problematic. But generally speaking, if you don't

[02:01:52] But generally speaking, if you don't have enough oxygen going on, you're

[02:01:54] have enough oxygen going on, you're definitely not going to sleep well and

[02:01:55] definitely not going to sleep well and your body's going to wake up. So, if you

[02:01:56] your body's going to wake up. So, if you were in, let's say, a oxygen restrictive

[02:01:59] were in, let's say, a oxygen restrictive environment, so let's say that you were

[02:02:01] environment, so let's say that you were underneath the covers,

[02:02:02] underneath the covers, >> right? And you've got the thing all all

[02:02:04] >> right? And you've got the thing all all the way over your head, you're not going

[02:02:05] the way over your head, you're not going to sleep particularly well and

[02:02:06] to sleep particularly well and eventually you're going to get so feel

[02:02:08] eventually you're going to get so feel so restricted that you're going to open

[02:02:09] so restricted that you're going to open up the covers. I want to understand the

[02:02:12] up the covers. I want to understand the best possible sleep position. I do have

[02:02:14] best possible sleep position. I do have a bed um in the room next door that we

[02:02:15] a bed um in the room next door that we can go to and talk about these pillows.

[02:02:17] can go to and talk about these pillows. But before we do that,

[02:02:18] But before we do that, >> sure.

[02:02:18] >> sure. >> I would like to talk about

[02:02:21] >> I would like to talk about >> relationships, arguing with your

[02:02:24] >> relationships, arguing with your partner, sex, all those kinds of things.

[02:02:26] partner, sex, all those kinds of things. What do I need to know

[02:02:28] What do I need to know >> to protect my sleep, but also to protect

[02:02:29] >> to protect my sleep, but also to protect my relationship? If we start with

[02:02:30] my relationship? If we start with talking about I know you wrote about it

[02:02:32] talking about I know you wrote about it in your book, um the power of when you

[02:02:34] in your book, um the power of when you talked about I think it's on page 10

[02:02:36] talked about I think it's on page 10 >> 101. You talk about arguing with your

[02:02:38] >> 101. You talk about arguing with your partner before bed.

[02:02:39] partner before bed. >> Yes.

[02:02:41] >> Yes. Possibly the worst thing you can

[02:02:43] Possibly the worst thing you can possibly do is argue with your partner

[02:02:45] possibly do is argue with your partner before bed. Um because it's increasing

[02:02:48] before bed. Um because it's increasing heart rate, right? What I tell all my

[02:02:51] heart rate, right? What I tell all my patients to do is if you if you need to

[02:02:53] patients to do is if you if you need to have an important discussion with your

[02:02:55] have an important discussion with your spouse or your partner, do it right

[02:02:58] spouse or your partner, do it right after dinner, right? So like in that

[02:03:00] after dinner, right? So like in that 7:00 range, 7 to 8:00 range. So that way

[02:03:03] 7:00 range, 7 to 8:00 range. So that way you have enough space and time to be

[02:03:04] you have enough space and time to be able to discuss something and not

[02:03:06] able to discuss something and not hopefully go to bed angry if you can

[02:03:08] hopefully go to bed angry if you can avoid it at all possible. It happens.

[02:03:10] avoid it at all possible. It happens. Look, I can't say that I've never gone

[02:03:12] Look, I can't say that I've never gone to bed angry. I'm sure you can't say

[02:03:13] to bed angry. I'm sure you can't say that either. Sometimes things are a

[02:03:15] that either. Sometimes things are a bigger deal. But if you can find better

[02:03:17] bigger deal. But if you can find better times to schedule those things, they

[02:03:19] times to schedule those things, they work out a lot better. For me, the other

[02:03:21] work out a lot better. For me, the other thing that I oftentimes ask a lot of my

[02:03:23] thing that I oftentimes ask a lot of my patients to do is, for example, if

[02:03:25] patients to do is, for example, if there's known issues that are going on,

[02:03:27] there's known issues that are going on, like let's say somebody's going through

[02:03:28] like let's say somebody's going through marital therapy or there's there's an

[02:03:30] marital therapy or there's there's an issue that they're trying to work on,

[02:03:32] issue that they're trying to work on, then maybe that's better off done at

[02:03:34] then maybe that's better off done at 11:00 in the daytime versus starting to

[02:03:37] 11:00 in the daytime versus starting to kind of address some of those issues in

[02:03:39] kind of address some of those issues in the evening time. I like evening times

[02:03:41] the evening time. I like evening times to be as stressfree as humanly possible.

[02:03:44] to be as stressfree as humanly possible. Now, if you got something you got to

[02:03:45] Now, if you got something you got to talk about, you got to talk about it.

[02:03:47] talk about, you got to talk about it. But generally speaking, I would say the

[02:03:48] But generally speaking, I would say the le the less emotionality that you have

[02:03:52] le the less emotionality that you have in towards the evening, the better.

[02:03:54] in towards the evening, the better. Unless it's joy or happiness.

[02:03:55] Unless it's joy or happiness. >> So many couples, they have these

[02:03:57] >> So many couples, they have these difficult conversations on the pillow.

[02:03:58] difficult conversations on the pillow. >> Yeah.

[02:03:58] >> Yeah. >> Including me sometimes.

[02:03:59] >> Including me sometimes. >> Yeah. Well, and it makes sense like when

[02:04:01] >> Yeah. Well, and it makes sense like when else do you see that person, right? You

[02:04:03] else do you see that person, right? You haven't seen them all day. You're you're

[02:04:04] haven't seen them all day. You're you're literally face to face like, "Hey, I got

[02:04:06] literally face to face like, "Hey, I got something I got to talk to you about.

[02:04:07] something I got to talk to you about. This is kind of the best time to do it."

[02:04:08] This is kind of the best time to do it." >> It ruins your sex life as well, doesn't

[02:04:09] >> It ruins your sex life as well, doesn't it? absolutely ruins your sex life

[02:04:11] it? absolutely ruins your sex life unless you have makeup sex afterwards

[02:04:13] unless you have makeup sex afterwards and then it's great but at the end of

[02:04:15] and then it's great but at the end of the day it's not a lot of fun to have

[02:04:17] the day it's not a lot of fun to have those conversations at night. That's

[02:04:18] those conversations at night. That's again why I choose to if I'm going to

[02:04:20] again why I choose to if I'm going to have that conversation the best time

[02:04:22] have that conversation the best time honestly to do it is right after

[02:04:23] honestly to do it is right after breakfast.

[02:04:24] breakfast. >> In my relationship we've banned uh

[02:04:26] >> In my relationship we've banned uh difficult conversations at night time.

[02:04:27] difficult conversations at night time. >> Good. That's probably a smart move.

[02:04:29] >> Good. That's probably a smart move. Dude,

[02:04:30] Dude, >> you're tired and it's going to destroy

[02:04:31] >> you're tired and it's going to destroy your sleep,

[02:04:32] your sleep, >> right?

[02:04:33] >> right? >> You you can't think straight. You're

[02:04:34] >> You you can't think straight. You're probably more emotional

[02:04:35] probably more emotional >> and you haven't put all the pieces

[02:04:37] >> and you haven't put all the pieces together yet of the issues that are

[02:04:38] together yet of the issues that are really going on. I can assure you if you

[02:04:40] really going on. I can assure you if you sleep and then have your discussion in

[02:04:41] sleep and then have your discussion in the morning, you'll actually think about

[02:04:43] the morning, you'll actually think about the issue better.

[02:04:45] the issue better. >> It's so crazy. As I've gotten older,

[02:04:47] >> It's so crazy. As I've gotten older, I've realized how much of my mood is

[02:04:49] I've realized how much of my mood is determined by my sleep. Like, it's so

[02:04:52] determined by my sleep. Like, it's so And I think it's got worse with age.

[02:04:54] And I think it's got worse with age. >> Oh, absolutely it does.

[02:04:55] >> Oh, absolutely it does. >> Because at 25 you could blow [ __ ] off.

[02:04:58] >> Because at 25 you could blow [ __ ] off. Oh, yeah. Or you could drink a monster

[02:04:59] Oh, yeah. Or you could drink a monster or a

[02:05:01] or a mood. Yeah. Sleep matters. And I think

[02:05:03] mood. Yeah. Sleep matters. And I think that's what you're that's that's the

[02:05:04] that's what you're that's that's the button that you're pushing here. And I

[02:05:06] button that you're pushing here. And I think it's important for your audience

[02:05:07] think it's important for your audience to hear that, right? is look, you're 33

[02:05:09] to hear that, right? is look, you're 33 years old and you're already seeing

[02:05:11] years old and you're already seeing things changing in your sleep that have

[02:05:13] things changing in your sleep that have a big effect in your life. I'm 58 years

[02:05:15] a big effect in your life. I'm 58 years old, okay? I see the same thing

[02:05:17] old, okay? I see the same thing happening. Everybody, sleep is so

[02:05:20] happening. Everybody, sleep is so fundamental to the human condition that

[02:05:22] fundamental to the human condition that it's one of those things that we've got

[02:05:24] it's one of those things that we've got to really pay attention to. And the

[02:05:26] to really pay attention to. And the thing is, most people don't pay

[02:05:27] thing is, most people don't pay attention to it because they're like,

[02:05:28] attention to it because they're like, "Well, my body does it automatically,

[02:05:29] "Well, my body does it automatically, Michael. Like, how tough could this be?"

[02:05:31] Michael. Like, how tough could this be?" I walk into that room in the back of the

[02:05:32] I walk into that room in the back of the house, I turn off the lights, h go to

[02:05:34] house, I turn off the lights, h go to bed, then I wake up, something magical

[02:05:35] bed, then I wake up, something magical happens, and I should be great, right?

[02:05:37] happens, and I should be great, right? doesn't always work that way.

[02:05:39] doesn't always work that way. >> I was reading in your work about the

[02:05:41] >> I was reading in your work about the best time to fall in love.

[02:05:43] best time to fall in love. >> Yes.

[02:05:43] >> Yes. >> That's a strange thing for a

[02:05:46] >> That's a strange thing for a >> somebody of your profession to be

[02:05:47] >> somebody of your profession to be thinking much about was in this book,

[02:05:49] thinking much about was in this book, was it?

[02:05:49] was it? >> Yeah, it was.

[02:05:50] >> Yeah, it was. >> Yeah.

[02:05:51] >> Yeah. >> When you think about it, everything is

[02:05:54] >> When you think about it, everything is based on timing, right? So, the timing

[02:05:57] based on timing, right? So, the timing when your hormones at a certain point

[02:05:58] when your hormones at a certain point and you meet that person and their

[02:06:00] and you meet that person and their hormones at a certain point and then all

[02:06:02] hormones at a certain point and then all of the sudden there's a connection,

[02:06:04] of the sudden there's a connection, >> right? That's hard to do when you're

[02:06:06] >> right? That's hard to do when you're exhausted, right? Try going on a first

[02:06:09] exhausted, right? Try going on a first date when you're completely like when

[02:06:12] date when you're completely like when it's the worst, right? You know, you're

[02:06:13] it's the worst, right? You know, you're not giving a good impression of

[02:06:14] not giving a good impression of yourself. You know that you're not

[02:06:16] yourself. You know that you're not getting a good impression of that person

[02:06:18] getting a good impression of that person because your mind is not going where it

[02:06:20] because your mind is not going where it needs to be. So, there's timing involved

[02:06:22] needs to be. So, there's timing involved and understanding your chronoype and

[02:06:25] and understanding your chronoype and that person's chronoype really leads you

[02:06:27] that person's chronoype really leads you in that positive direction. And I would

[02:06:30] in that positive direction. And I would argue that it's pretty easy to fall in

[02:06:32] argue that it's pretty easy to fall in love at that time.

[02:06:33] love at that time. >> Okay. So, in your book,

[02:06:34] >> Okay. So, in your book, >> um, Power of When,

[02:06:35] >> um, Power of When, >> yes.

[02:06:36] >> yes. >> On page 9, uh,4, you say, "Dolphin's

[02:06:39] >> On page 9, uh,4, you say, "Dolphin's best mood is in the afternoon to

[02:06:41] best mood is in the afternoon to evening." So, the best time for them to

[02:06:43] evening." So, the best time for them to fall in love is 8:00 p.m. Lions

[02:06:45] fall in love is 8:00 p.m. Lions >> 700 a.m.,

[02:06:46] >> 700 a.m., >> right? Cuz remember, they're early

[02:06:47] >> right? Cuz remember, they're early morning people. They're exhausted at the

[02:06:49] morning people. They're exhausted at the end.

[02:06:49] end. >> Damn. So, they should be going on

[02:06:51] >> Damn. So, they should be going on morning dates.

[02:06:52] morning dates. >> Yes.

[02:06:52] >> Yes. >> Bears,

[02:06:53] >> Bears, >> 400 p.m. And the wolf, like me, 11:00

[02:06:56] >> 400 p.m. And the wolf, like me, 11:00 p.m. That tracks.

[02:06:57] p.m. That tracks. >> Yeah, I get it. So, should I be doing

[02:07:00] >> Yeah, I get it. So, should I be doing my, you know, okay, I'm in a

[02:07:02] my, you know, okay, I'm in a relationship. I'm about to be married.

[02:07:04] relationship. I'm about to be married. But, um, I should

[02:07:05] But, um, I should >> you got engaged. Congratulations.

[02:07:06] >> you got engaged. Congratulations. >> Thank you so much.

[02:07:07] >> Thank you so much. >> Yeah,

[02:07:07] >> Yeah, >> but I should be doing my dates later. It

[02:07:09] >> but I should be doing my dates later. It kind of tracks. That's kind of when I

[02:07:10] kind of tracks. That's kind of when I did them.

[02:07:11] did them. >> Well, look at your whole schedule, dude.

[02:07:12] >> Well, look at your whole schedule, dude. You don't do a thing before 11.

[02:07:14] You don't do a thing before 11. >> That's true.

[02:07:14] >> That's true. >> Right. I think you're exactly like I am.

[02:07:17] >> Right. I think you're exactly like I am. >> Shall we go and look at the best

[02:07:19] >> Shall we go and look at the best possible sleep position?

[02:07:20] possible sleep position? >> Yeah, let's check it out. And we talk

[02:07:21] >> Yeah, let's check it out. And we talk about pillows, too.

[02:07:22] about pillows, too. >> Okay. So, I'll bring all the pillows

[02:07:23] >> Okay. So, I'll bring all the pillows with me.

[02:07:23] with me. >> Okay, great.

[02:07:24] >> Okay, great. >> Okay. Okay. So, we're going to go into

[02:07:25] >> Okay. Okay. So, we're going to go into the next room where there's a bed and

[02:07:26] the next room where there's a bed and you're going to tell me what can you

[02:07:28] you're going to tell me what can you tell me when we look at the bed. How can

[02:07:29] tell me when we look at the bed. How can you help?

[02:07:29] you help? >> So, there's a couple of different

[02:07:30] >> So, there's a couple of different things. So, number one, I'm going to

[02:07:31] things. So, number one, I'm going to look at your starting sleep position and

[02:07:33] look at your starting sleep position and I'm going to give you some feedback

[02:07:34] I'm going to give you some feedback about that. Then, we're going to fit you

[02:07:36] about that. Then, we're going to fit you for the right kind of pillow for you.

[02:07:38] for the right kind of pillow for you. And then there's some cool technology in

[02:07:39] And then there's some cool technology in there that I want to show you as well

[02:07:41] there that I want to show you as well that can help keep you cool all night

[02:07:42] that can help keep you cool all night long.

[02:07:43] long. >> And do we need to take this with us?

[02:07:44] >> And do we need to take this with us? >> Yes, take that one. And then, how many

[02:07:46] >> Yes, take that one. And then, how many pillows are there?

[02:07:47] pillows are there? >> I think there's five.

[02:07:48] >> I think there's five. >> There's five different pillows. Okay,

[02:07:50] >> There's five different pillows. Okay, great. Let's

[02:07:50] great. Let's >> They all do different things.

[02:07:51] >> They all do different things. >> Okay.

[02:07:53] >> Okay. >> Okay. Okay, so we're now downstairs in a

[02:07:55] >> Okay. Okay, so we're now downstairs in a bedroom we have in the house. I have

[02:07:57] bedroom we have in the house. I have lots of pillows here, quite a few.

[02:07:59] lots of pillows here, quite a few. >> And there's a bunch of questions I have

[02:08:00] >> And there's a bunch of questions I have for you. The first is

[02:08:01] for you. The first is >> pillows. Do they matter? Is there a

[02:08:03] >> pillows. Do they matter? Is there a perfect one? Is it different for every

[02:08:04] perfect one? Is it different for every individual

[02:08:06] individual >> sleeping position? Is there a perfect

[02:08:08] >> sleeping position? Is there a perfect sleeping position? There is.

[02:08:09] sleeping position? There is. >> And the third one is about temperature.

[02:08:12] >> And the third one is about temperature. >> You got it. Let's go.

[02:08:13] >> You got it. Let's go. >> So I just grab whatever pillow is in the

[02:08:15] >> So I just grab whatever pillow is in the bed wherever I travel.

[02:08:16] bed wherever I travel. >> Terrible idea.

[02:08:17] >> Terrible idea. >> Really

[02:08:18] >> Really >> terrible idea. So, first of all, a lot

[02:08:19] >> terrible idea. So, first of all, a lot of people need to understand that a

[02:08:21] of people need to understand that a pillow is a bed for your head, right?

[02:08:23] pillow is a bed for your head, right? And so, the goal here is to keep your

[02:08:25] And so, the goal here is to keep your nose in line with your sternum, which is

[02:08:27] nose in line with your sternum, which is sort of the center part of your chest,

[02:08:29] sort of the center part of your chest, right? And but you don't want it facing

[02:08:31] right? And but you don't want it facing down and you don't want it facing up.

[02:08:32] down and you don't want it facing up. You want it to be completely in the

[02:08:33] You want it to be completely in the center like that. And so, if you have a

[02:08:35] center like that. And so, if you have a pillow that tilts your head to the one

[02:08:37] pillow that tilts your head to the one way or tilts your head to the other, it

[02:08:39] way or tilts your head to the other, it causes a pain signal from the strain of

[02:08:41] causes a pain signal from the strain of the musculature that goes to your brain.

[02:08:43] the musculature that goes to your brain. You don't get into deep sleep. So, you

[02:08:45] You don't get into deep sleep. So, you really want to make sure that you've got

[02:08:47] really want to make sure that you've got a good pillow. Otherwise, you end up

[02:08:48] a good pillow. Otherwise, you end up with a crick in your neck. You don't get

[02:08:49] with a crick in your neck. You don't get good deep sleep. It becomes problematic.

[02:08:52] good deep sleep. It becomes problematic. >> Okay. All

[02:08:52] >> Okay. All >> right. So, the big question is how do

[02:08:54] >> right. So, the big question is how do you pick a pillow? Right. So, first

[02:08:56] you pick a pillow? Right. So, first question you want to ask yourself is

[02:08:57] question you want to ask yourself is squishy or firm? Right. So, let's take a

[02:09:00] squishy or firm? Right. So, let's take a look at our tower of pillows here.

[02:09:03] look at our tower of pillows here. >> So, for you, let's let's take a look.

[02:09:06] >> So, for you, let's let's take a look. So, this is a pretty firm one. This is a

[02:09:08] So, this is a pretty firm one. This is a basically a foam based hunk of foam

[02:09:09] basically a foam based hunk of foam pillow, right? Versus this one, which is

[02:09:12] pillow, right? Versus this one, which is sort of the normal kind of pillow, much

[02:09:14] sort of the normal kind of pillow, much more squishy. So, which are you? A

[02:09:16] more squishy. So, which are you? A squishy or a firm?

[02:09:17] squishy or a firm? >> That one.

[02:09:18] >> That one. >> Okay, perfect. So, you're more on the

[02:09:20] >> Okay, perfect. So, you're more on the squishy, which means you like to

[02:09:21] squishy, which means you like to manipulate the pillow. You don't want it

[02:09:22] manipulate the pillow. You don't want it to have a huge form factor where your

[02:09:24] to have a huge form factor where your like head is on a block of cheese,

[02:09:25] like head is on a block of cheese, right? Got it. So, perfect. So, let's

[02:09:27] right? Got it. So, perfect. So, let's move this foam pillow out of the way.

[02:09:30] move this foam pillow out of the way. >> The second thing you want to look at

[02:09:31] >> The second thing you want to look at from the pillow is when the fabric comes

[02:09:34] from the pillow is when the fabric comes together here, it forms what's called a

[02:09:36] together here, it forms what's called a knife's edge. So, it's where the two

[02:09:39] knife's edge. So, it's where the two pieces of fabric meet. Now, why is that

[02:09:41] pieces of fabric meet. Now, why is that important? Because when you have your

[02:09:43] important? Because when you have your head on a pillow like this and the

[02:09:45] head on a pillow like this and the knife's edge is down here, you're not

[02:09:47] knife's edge is down here, you're not getting as much support underneath your

[02:09:48] getting as much support underneath your neck here, right? So, in order to fix

[02:09:51] neck here, right? So, in order to fix that, we have something called a gusset.

[02:09:54] that, we have something called a gusset. So, a gusset is this piece of fabric

[02:09:56] So, a gusset is this piece of fabric that comes along here. So, you notice

[02:09:58] that comes along here. So, you notice these two pieces of fabric don't meet.

[02:09:59] these two pieces of fabric don't meet. There's a thickness here. So, when you

[02:10:01] There's a thickness here. So, when you were to sleep on it, it actually catches

[02:10:04] were to sleep on it, it actually catches you all the way down. So, let's say you

[02:10:05] you all the way down. So, let's say you would be like this, you it gives you

[02:10:07] would be like this, you it gives you support all the way down. Now, you don't

[02:10:09] support all the way down. Now, you don't like the foam of it all, but you do like

[02:10:11] like the foam of it all, but you do like the the gusset, right?

[02:10:14] the the gusset, right? >> Here's one that's got the gusset without

[02:10:16] >> Here's one that's got the gusset without the foam. So, it's squishy and has the

[02:10:18] the foam. So, it's squishy and has the gusset. So, if you were going to use

[02:10:20] gusset. So, if you were going to use this,

[02:10:20] this, >> that's good.

[02:10:21] >> that's good. >> So, now we've been able to fit you for

[02:10:23] >> So, now we've been able to fit you for the pillow. Now, the next question we

[02:10:24] the pillow. Now, the next question we have, uh, well, the last one is there

[02:10:27] have, uh, well, the last one is there are some special types of pillows.

[02:10:28] are some special types of pillows. Actually, this one has got a cutout. So,

[02:10:31] Actually, this one has got a cutout. So, you notice how that's got like a moon

[02:10:33] you notice how that's got like a moon here. It fits perfectly here. here. And

[02:10:35] here. It fits perfectly here. here. And notice, right, this is this is my

[02:10:37] notice, right, this is this is my personal pillow.

[02:10:38] personal pillow. >> Oh, okay. I can So,

[02:10:39] >> Oh, okay. I can So, >> you have to shift.

[02:10:40] >> you have to shift. >> I know. Sorry. Um, and so you can see it

[02:10:42] >> I know. Sorry. Um, and so you can see it really comes all the way down to your

[02:10:44] really comes all the way down to your neck and it gives you support all the

[02:10:45] neck and it gives you support all the way from the base of your neck all the

[02:10:47] way from the base of your neck all the way up through. And that's one of the

[02:10:48] way up through. And that's one of the reasons that I like it cuz I can cut it

[02:10:49] reasons that I like it cuz I can cut it out and put it right there on me.

[02:10:51] out and put it right there on me. >> For the average person, if if they had

[02:10:53] >> For the average person, if if they had to pick one pillow without you knowing

[02:10:55] to pick one pillow without you knowing anything about them, which pillow would

[02:10:57] anything about them, which pillow would you pick of these six?

[02:10:58] you pick of these six? >> So, of all of these six, well, if I had

[02:11:00] >> So, of all of these six, well, if I had my choice, I'd pick this one because

[02:11:01] my choice, I'd pick this one because this is my favorite. By the way, there's

[02:11:03] this is my favorite. By the way, there's also another feature of this that I

[02:11:04] also another feature of this that I think is important to that people should

[02:11:06] think is important to that people should notice is it's got a zipper, which means

[02:11:09] notice is it's got a zipper, which means I can change the stuffing and I can pull

[02:11:12] I can change the stuffing and I can pull it out or put it in. So, I can change

[02:11:15] it out or put it in. So, I can change the height of my pillow.

[02:11:16] the height of my pillow. >> And what stuffing is that?

[02:11:18] >> And what stuffing is that? >> This is actually a shredded latex.

[02:11:19] >> This is actually a shredded latex. >> Okay.

[02:11:20] >> Okay. >> Which I really like to sleep on.

[02:11:21] >> Which I really like to sleep on. >> So, what's this pillow called?

[02:11:23] >> So, what's this pillow called? >> So, this is by a company called Coupe.

[02:11:25] >> So, this is by a company called Coupe. Um, and um I like it because of the

[02:11:27] Um, and um I like it because of the change in the in the shape as well as

[02:11:30] change in the in the shape as well as the stuffing and the zipper on the side.

[02:11:32] the stuffing and the zipper on the side. It really makes it kind of what I would

[02:11:34] It really makes it kind of what I would argue to be probably the best pillow

[02:11:35] argue to be probably the best pillow out.

[02:11:35] out. >> And what's the worst pillow?

[02:11:36] >> And what's the worst pillow? >> The worst pillow that we've got here,

[02:11:38] >> The worst pillow that we've got here, this one. So, almost no support, right?

[02:11:41] this one. So, almost no support, right? It's super squishy,

[02:11:43] It's super squishy, >> right? We don't we don't we have the

[02:11:44] >> right? We don't we don't we have the knife's edge here. There's not much to

[02:11:46] knife's edge here. There's not much to it. Also, by the way, it feels like this

[02:11:48] it. Also, by the way, it feels like this is made with polyester, which is a heat

[02:11:49] is made with polyester, which is a heat trapper. Now, let's lie you down on the

[02:11:52] trapper. Now, let's lie you down on the bed, get you in your starting sleep

[02:11:53] bed, get you in your starting sleep position, and I'm going to show you

[02:11:54] position, and I'm going to show you exactly where the pillow should go and

[02:11:56] exactly where the pillow should go and what pillow should be for you. So, if

[02:11:58] what pillow should be for you. So, if you can lie down for me. Now, what is

[02:12:00] you can lie down for me. Now, what is your starting sleep position? Are you a

[02:12:01] your starting sleep position? Are you a back sleeper? You a side sleeper? You a

[02:12:03] back sleeper? You a side sleeper? You a stomach sleeper?

[02:12:04] stomach sleeper? >> I start on my stomach and I roll to my

[02:12:08] >> I start on my stomach and I roll to my right.

[02:12:09] right. >> Got it. Okay, perfect. Go ahead and get

[02:12:11] >> Got it. Okay, perfect. Go ahead and get on your stomach for

[02:12:11] on your stomach for >> By the way, how weird is that?

[02:12:13] >> By the way, how weird is that? >> Roughly 75% of sleepers are side

[02:12:15] >> Roughly 75% of sleepers are side sleepers, either right or left. So,

[02:12:18] sleepers, either right or left. So, you're definitely not don't fall into

[02:12:19] you're definitely not don't fall into that category. Another 20 or so percent

[02:12:22] that category. Another 20 or so percent are back sleepers. You're in the like 5%

[02:12:24] are back sleepers. You're in the like 5% category of stomach sleepers. The reason

[02:12:26] category of stomach sleepers. The reason it's the worst position is when you're

[02:12:28] it's the worst position is when you're lying on your stomach, right, and the

[02:12:30] lying on your stomach, right, and the pillow is here. You're pushing on your

[02:12:32] pillow is here. You're pushing on your back here and it causes what's called a

[02:12:34] back here and it causes what's called a spllay, which is extra pressure on your

[02:12:36] spllay, which is extra pressure on your lower back. And that can give you low

[02:12:37] lower back. And that can give you low back pain over time.

[02:12:39] back pain over time. >> I only do it for the first like 10

[02:12:41] >> I only do it for the first like 10 minutes

[02:12:41] minutes >> and then you rotate.

[02:12:42] >> and then you rotate. >> And then I rotate onto my side.

[02:12:43] >> And then I rotate onto my side. >> Which side? Right or left?

[02:12:44] >> Which side? Right or left? >> My right. This side.

[02:12:45] >> My right. This side. >> Perfect. So in all actuality, you

[02:12:48] >> Perfect. So in all actuality, you actually want to be on your left side

[02:12:49] actually want to be on your left side because when you lie on your right side,

[02:12:51] because when you lie on your right side, you're actually all of your organs push

[02:12:53] you're actually all of your organs push down onto your stomach and it can leak

[02:12:54] down onto your stomach and it can leak some of those gastric juices and you end

[02:12:56] some of those gastric juices and you end up with something called

[02:12:57] up with something called gastroosophageal reflux disease. So the

[02:12:59] gastroosophageal reflux disease. So the way I teach people is right is wrong. So

[02:13:03] way I teach people is right is wrong. So you don't sleep on your right side, you

[02:13:04] you don't sleep on your right side, you sleep on your left side if you can. If

[02:13:06] sleep on your left side if you can. If you can, but let's fit you anyway. Let's

[02:13:08] you can, but let's fit you anyway. Let's go ahead and get you down on your what

[02:13:10] go ahead and get you down on your what would be your right side and let's see

[02:13:11] would be your right side and let's see how you do. Lie down.

[02:13:12] how you do. Lie down. >> How I normally lie down.

[02:13:14] >> How I normally lie down. >> Yeah.

[02:13:14] >> Yeah. >> Okay. Okay. This is how I lie down when

[02:13:15] >> Okay. Okay. This is how I lie down when I first get in bed for the first time. I

[02:13:16] I first get in bed for the first time. I can't wait to see.

[02:13:16] can't wait to see. >> I'm like this. I move the pillow out the

[02:13:19] >> I'm like this. I move the pillow out the way

[02:13:19] way >> and I just learn lay like this for a

[02:13:21] >> and I just learn lay like this for a while.

[02:13:21] while. >> Okay. And you have no pillow.

[02:13:22] >> Okay. And you have no pillow. >> No pillow.

[02:13:23] >> No pillow. >> Perfect. And then when you rotate to get

[02:13:26] >> Perfect. And then when you rotate to get to your side.

[02:13:27] to your side. >> Yeah.

[02:13:27] >> Yeah. >> Show me that.

[02:13:28] >> Show me that. >> I sleep like this on my on my right

[02:13:31] >> I sleep like this on my on my right side.

[02:13:32] side. >> Like roughly like this.

[02:13:33] >> Like roughly like this. >> So, what you'll notice is your shoulder

[02:13:34] >> So, what you'll notice is your shoulder is now up into this part here. So, it's

[02:13:37] is now up into this part here. So, it's still being supported. Your head is

[02:13:38] still being supported. Your head is fine. And what you'll notice is his head

[02:13:40] fine. And what you'll notice is his head is in line with his sternum, right? His

[02:13:42] is in line with his sternum, right? His nose is in line there. It's not falling

[02:13:45] nose is in line there. It's not falling too far. It's not overextended.

[02:13:47] too far. It's not overextended. >> That's my sternum.

[02:13:47] >> That's my sternum. >> Your sternum is the direct center of

[02:13:49] >> Your sternum is the direct center of your chest. It's the m like your breast

[02:13:50] your chest. It's the m like your breast plate is what you would call it, right?

[02:13:52] plate is what you would call it, right? Right. Sort of in the center of So, you

[02:13:54] Right. Sort of in the center of So, you want your nose to be in line with that,

[02:13:55] want your nose to be in line with that, which it basically is. And when I look

[02:13:57] which it basically is. And when I look at your head, your head is not tilted to

[02:13:59] at your head, your head is not tilted to one side or another. So, I know there's

[02:14:01] one side or another. So, I know there's no more neck strain. So, that would be

[02:14:03] no more neck strain. So, that would be the perfect pillow for you. But that

[02:14:04] the perfect pillow for you. But that happens to be my pillow. So, I'm not

[02:14:06] happens to be my pillow. So, I'm not going to give it to you, but I might get

[02:14:08] going to give it to you, but I might get you one if you're nice to me.

[02:14:10] you one if you're nice to me. >> Thank you. What about these other

[02:14:11] >> Thank you. What about these other pillow? So, the bad one was which one?

[02:14:13] pillow? So, the bad one was which one? The bad one was this one. So now go

[02:14:15] The bad one was this one. So now go ahead and put yourself on that one.

[02:14:18] ahead and put yourself on that one. >> Yeah, I'm going too far down.

[02:14:20] >> Yeah, I'm going too far down. >> Right. And you're not even trying. Like

[02:14:22] >> Right. And you're not even trying. Like you don't even have to push your head

[02:14:23] you don't even have to push your head that far. And and you can see and your

[02:14:25] that far. And and you can see and your and look where do you put your arm? Your

[02:14:26] and look where do you put your arm? Your arm's not supported. Like it's becomes

[02:14:28] arm's not supported. Like it's becomes like people don't realize it but pillows

[02:14:31] like people don't realize it but pillows matter. What I try to tell people is I

[02:14:33] matter. What I try to tell people is I used to be a runner and when you're a

[02:14:35] used to be a runner and when you're a runner like equipment matters like your

[02:14:37] runner like equipment matters like your shoes matter, your music matters, your

[02:14:39] shoes matter, your music matters, your your dry fit wear matters. The same

[02:14:41] your dry fit wear matters. The same holds true with sleep. If you don't have

[02:14:43] holds true with sleep. If you don't have good pillow, good mattress, good sheets,

[02:14:46] good pillow, good mattress, good sheets, you don't have the right equipment,

[02:14:47] you don't have the right equipment, you're not going to get good sleep.

[02:14:48] you're not going to get good sleep. >> That is a terrible pillow.

[02:14:49] >> That is a terrible pillow. >> I'm telling you,

[02:14:50] >> I'm telling you, >> really, really bad pillow. Okay, so

[02:14:52] >> really, really bad pillow. Okay, so sleeping on my left side is the correct

[02:14:54] sleeping on my left side is the correct side

[02:14:55] side >> with a good pillow.

[02:14:56] >> with a good pillow. >> With a good pillow.

[02:14:56] >> With a good pillow. >> But now, let's talk about temperature.

[02:14:58] >> But now, let's talk about temperature. >> Y.

[02:14:58] >> Y. >> So, while you're lying here, you may

[02:15:01] >> So, while you're lying here, you may have noticed that there's different

[02:15:02] have noticed that there's different temperature on either side of the bed.

[02:15:05] temperature on either side of the bed. >> So, if you feel here

[02:15:07] >> So, if you feel here >> Oh, it's warm.

[02:15:08] >> Oh, it's warm. >> It is.

[02:15:10] >> It is. That's correct. So when you're lying

[02:15:12] That's correct. So when you're lying there, your body will naturally become

[02:15:14] there, your body will naturally become more warm. So remember how we were

[02:15:16] more warm. So remember how we were talking that sleep follows the core body

[02:15:18] talking that sleep follows the core body temperature cycle, right? And so as your

[02:15:20] temperature cycle, right? And so as your core body temperature drops, you want

[02:15:23] core body temperature drops, you want your environment to drop with it because

[02:15:25] your environment to drop with it because if it doesn't and the environment is too

[02:15:27] if it doesn't and the environment is too hot, you can't fall asleep. So this is a

[02:15:30] hot, you can't fall asleep. So this is a product. It's called an Orion sleep

[02:15:32] product. It's called an Orion sleep system, and it's a topper that's you're

[02:15:34] system, and it's a topper that's you're lying on top of. Has a thin tube that

[02:15:37] lying on top of. Has a thin tube that goes through it. You can't feel the

[02:15:38] goes through it. You can't feel the tube. should feel cool over there and

[02:15:40] tube. should feel cool over there and warm over here.

[02:15:41] warm over here. >> It's cold here, it's warm here.

[02:15:43] >> It's cold here, it's warm here. >> Exactly. And we and you can rotate it

[02:15:44] >> Exactly. And we and you can rotate it however you want. But what's so

[02:15:46] however you want. But what's so fascinating about this is you can

[02:15:48] fascinating about this is you can actually set it so that it follows your

[02:15:50] actually set it so that it follows your circadian rhythm and it actually can

[02:15:52] circadian rhythm and it actually can help you stay asleep. The only thing

[02:15:54] help you stay asleep. The only thing that you as a consumer can manipulate in

[02:15:56] that you as a consumer can manipulate in your sleep. Like you can't write a

[02:15:58] your sleep. Like you can't write a pharmaceutical right prescription. You

[02:16:00] pharmaceutical right prescription. You can't get a CPAT machine. But what you

[02:16:01] can't get a CPAT machine. But what you can do is control the temperature. So

[02:16:03] can do is control the temperature. So you might say to yourself, when would I

[02:16:05] you might say to yourself, when would I want to control the temperature for my

[02:16:06] want to control the temperature for my sleep? Well, if you were female and you

[02:16:08] sleep? Well, if you were female and you were 45 years old and you were going

[02:16:10] were 45 years old and you were going through menopause, you really want to

[02:16:12] through menopause, you really want to control the temperature because hot

[02:16:13] control the temperature because hot flashes might wake you up in the middle

[02:16:15] flashes might wake you up in the middle of the night. Those types of things

[02:16:16] of the night. Those types of things become very, very important.

[02:16:18] become very, very important. >> And how much does this cost?

[02:16:19] >> And how much does this cost? >> So, this runs about a little over 2,000

[02:16:22] >> So, this runs about a little over 2,000 US. Um, the nearest competitor is

[02:16:25] US. Um, the nearest competitor is significantly more expensive, almost a

[02:16:26] significantly more expensive, almost a third more expensive.

[02:16:27] third more expensive. >> And are you affiliated with them in any

[02:16:28] >> And are you affiliated with them in any way?

[02:16:29] way? >> I am affiliated with these guys. I am

[02:16:30] >> I am affiliated with these guys. I am their chief sleep officer.

[02:16:32] their chief sleep officer. >> Oh, nice. Didn't know that was the job

[02:16:33] >> Oh, nice. Didn't know that was the job title.

[02:16:34] title. >> I know. I didn't know. I made up the job

[02:16:35] >> I know. I didn't know. I made up the job title myself. Thank you very much.

[02:16:37] title myself. Thank you very much. >> Okay. Is there anything else I should

[02:16:38] >> Okay. Is there anything else I should know about the broader room that is

[02:16:41] know about the broader room that is pertinent?

[02:16:42] pertinent? >> So when I talk about broader room

[02:16:43] >> So when I talk about broader room aspects, I think of the five senses. So

[02:16:45] aspects, I think of the five senses. So sight, sound, touch, taste, and smell,

[02:16:48] sight, sound, touch, taste, and smell, right? So sight is light, right? So

[02:16:51] right? So sight is light, right? So clearly you want the lights down as

[02:16:52] clearly you want the lights down as we're starting to get towards bed. Maybe

[02:16:54] we're starting to get towards bed. Maybe having a dimmer switch or something like

[02:16:56] having a dimmer switch or something like that is a great thing to slowly start to

[02:16:58] that is a great thing to slowly start to do that or kept the overhead lights and

[02:17:00] do that or kept the overhead lights and just have the bedside table lamps about

[02:17:02] just have the bedside table lamps about 30 minutes before bed. Again, setting

[02:17:04] 30 minutes before bed. Again, setting the tone. The next one would be sound.

[02:17:07] the tone. The next one would be sound. So, it's always better to be quiet, but

[02:17:09] So, it's always better to be quiet, but at the end of the day, sometimes you can

[02:17:11] at the end of the day, sometimes you can have that and sometimes you can't. It's

[02:17:13] have that and sometimes you can't. It's really about the emotionality that you

[02:17:15] really about the emotionality that you attach to the sound itself. If you get

[02:17:17] attach to the sound itself. If you get annoyed by something, it's just going to

[02:17:19] annoyed by something, it's just going to get worse and worse. But if you can

[02:17:21] get worse and worse. But if you can think in your head, hey, this isn't so

[02:17:23] think in your head, hey, this isn't so annoying anymore, it becomes less

[02:17:25] annoying anymore, it becomes less problematic. But to be clear, certain

[02:17:27] problematic. But to be clear, certain volume sounds and certain decibel levels

[02:17:29] volume sounds and certain decibel levels are going to wake you up. And so, you

[02:17:30] are going to wake you up. And so, you really, it's hard to sleep next to a big

[02:17:32] really, it's hard to sleep next to a big highway, right? So, you want to have as

[02:17:34] highway, right? So, you want to have as much sound buffering as you possibly

[02:17:37] much sound buffering as you possibly can. So, we did sight, we did sound.

[02:17:39] can. So, we did sight, we did sound. Let's do touch. Touch is temperature,

[02:17:41] Let's do touch. Touch is temperature, right? We talked about that. You want

[02:17:42] right? We talked about that. You want the bedroom to be cool. If you can get

[02:17:45] the bedroom to be cool. If you can get the get the um air conditioning on, but

[02:17:47] the get the um air conditioning on, but let's say you've got the air

[02:17:49] let's say you've got the air conditioning on, but it's super hot

[02:17:50] conditioning on, but it's super hot summer and you're not fortunate enough

[02:17:52] summer and you're not fortunate enough to have an Orion sitting underneath your

[02:17:54] to have an Orion sitting underneath your sheets. What do you do? Go out and buy a

[02:17:56] sheets. What do you do? Go out and buy a plastic bottle of water, two of them.

[02:17:58] plastic bottle of water, two of them. Stick them in the freezer. Then put them

[02:18:00] Stick them in the freezer. Then put them into socks and then put them on your

[02:18:03] into socks and then put them on your sides. Okay, so frozen water bottle

[02:18:05] sides. Okay, so frozen water bottle inside a pair of inside a sock that sits

[02:18:07] inside a pair of inside a sock that sits on your side. It's like a mini air

[02:18:09] on your side. It's like a mini air conditioner underneath the covers. It

[02:18:11] conditioner underneath the covers. It works like a charm. I use this when I

[02:18:13] works like a charm. I use this when I travel because a lot of times, you know,

[02:18:15] travel because a lot of times, you know, the room you can't necessarily change

[02:18:17] the room you can't necessarily change the thermostat or things like that and

[02:18:19] the thermostat or things like that and it's a great way to be able to do that

[02:18:21] it's a great way to be able to do that kind of stuff. Then the final one is

[02:18:22] kind of stuff. Then the final one is smell. So, people always ask me, "Does

[02:18:24] smell. So, people always ask me, "Does aroma therapy really work?" Believe it

[02:18:26] aroma therapy really work?" Believe it or not, there are at least two

[02:18:28] or not, there are at least two scientifically rigorous studies that

[02:18:30] scientifically rigorous studies that show that aroma therapy can actually be

[02:18:31] show that aroma therapy can actually be helpful for you. But I want to be clear,

[02:18:34] helpful for you. But I want to be clear, candles are not the way to do aroma

[02:18:36] candles are not the way to do aroma therapy. Fire and sleep do not mix.

[02:18:39] therapy. Fire and sleep do not mix. Okay?

[02:18:40] Okay? >> But a diffuser I'm fine with. Or a

[02:18:42] >> But a diffuser I'm fine with. Or a little sache or a pillow mist. All of

[02:18:45] little sache or a pillow mist. All of those can be quite helpful. And you just

[02:18:47] those can be quite helpful. And you just put them, you spray it on your pillow,

[02:18:48] put them, you spray it on your pillow, or you have it right next to your

[02:18:49] or you have it right next to your pillow. And as you breathe in the aroma,

[02:18:51] pillow. And as you breathe in the aroma, two aromomas have been shown to be

[02:18:53] two aromomas have been shown to be helpful for sleep. One is lavender.

[02:18:55] helpful for sleep. One is lavender. Surprise, surprise. The other is called

[02:18:56] Surprise, surprise. The other is called elang elang. Um, that's one that's

[02:18:59] elang elang. Um, that's one that's actually got some data on it. And I

[02:19:00] actually got some data on it. And I actually think I saw a study on vanilla.

[02:19:02] actually think I saw a study on vanilla. >> And should I be sleeping naked?

[02:19:04] >> And should I be sleeping naked? >> Such a good question. So, here's what

[02:19:05] >> Such a good question. So, here's what I'll tell you is you thermorreulate

[02:19:08] I'll tell you is you thermorreulate better with less clothing on. So, less

[02:19:11] better with less clothing on. So, less barriers allow your body to do exactly

[02:19:12] barriers allow your body to do exactly what it should do. So, I would argue you

[02:19:14] what it should do. So, I would argue you definitely could sleep naked. And I I

[02:19:16] definitely could sleep naked. And I I think there's an argument for sleeping

[02:19:18] think there's an argument for sleeping naked will allow you to sleep better and

[02:19:20] naked will allow you to sleep better and thermorreulate better. However, be

[02:19:22] thermorreulate better. However, be careful because if you have animals in

[02:19:25] careful because if you have animals in the bed and you're sleeping naked, what

[02:19:27] the bed and you're sleeping naked, what looks like a chew toy to them might be

[02:19:29] looks like a chew toy to them might be important for you.

[02:19:30] important for you. >> You're speaking from experience.

[02:19:31] >> You're speaking from experience. >> I'm just letting you know there's

[02:19:33] >> I'm just letting you know there's problems out there. I'm not saying that

[02:19:34] problems out there. I'm not saying that I had one of those problems myself.

[02:19:37] I had one of those problems myself. >> Okay. I I think we've covered it, right?

[02:19:40] >> Okay. I I think we've covered it, right? >> Last one. Yeah.

[02:19:41] >> Last one. Yeah. >> Socks.

[02:19:42] >> Socks. >> Oh, socks. Everybody wants to know,

[02:19:44] >> Oh, socks. Everybody wants to know, should I wear socks to bed? So, here's

[02:19:47] should I wear socks to bed? So, here's what's interesting is you dissipate heat

[02:19:49] what's interesting is you dissipate heat faster wearing uh with uh unsocked foot

[02:19:52] faster wearing uh with uh unsocked foot because there's no hair on the bottom of

[02:19:54] because there's no hair on the bottom of your feet. You ever notice when you're

[02:19:55] your feet. You ever notice when you're hot at night and you stick your foot out

[02:19:56] hot at night and you stick your foot out from under the covers, you instantly

[02:19:58] from under the covers, you instantly cool down and everything's okay. So,

[02:20:00] cool down and everything's okay. So, what I do for some of my patients who

[02:20:02] what I do for some of my patients who have thermmorreulation issues, I have

[02:20:03] have thermmorreulation issues, I have them start with socks but no clothes and

[02:20:05] them start with socks but no clothes and then they can remove their socks

[02:20:07] then they can remove their socks afterwards as they start to get too

[02:20:08] afterwards as they start to get too warm.

[02:20:09] warm. >> Okay, let's go back upstairs and finish

[02:20:10] >> Okay, let's go back upstairs and finish this conversation.

[02:20:11] this conversation. important question to ask you.

[02:20:13] important question to ask you. >> So, I want to go back upstairs. Thank

[02:20:14] >> So, I want to go back upstairs. Thank you so much for that. Super, super

[02:20:15] you so much for that. Super, super useful.

[02:20:16] useful. >> Sure.

[02:20:18] >> Sure. >> Dr. Michael Bruce, we have a closing

[02:20:20] >> Dr. Michael Bruce, we have a closing tradition on this podcast where the last

[02:20:22] tradition on this podcast where the last guest leaves a question for the next

[02:20:23] guest leaves a question for the next guest, not knowing who they're leaving

[02:20:24] guest, not knowing who they're leaving it for.

[02:20:25] it for. >> Oh, I didn't know this. This is awesome.

[02:20:27] >> Oh, I didn't know this. This is awesome. >> And the question that's been left for

[02:20:28] >> And the question that's been left for you is, if you could have the power to

[02:20:31] you is, if you could have the power to change one thing in the US healthare

[02:20:33] change one thing in the US healthare system, what would it be and why?

[02:20:37] system, what would it be and why? >> What I would like to see happen, well,

[02:20:39] >> What I would like to see happen, well, there's two things. One is a wish and

[02:20:41] there's two things. One is a wish and one is I think a possible reality. So

[02:20:44] one is I think a possible reality. So the possible reality is I'd like to see

[02:20:46] the possible reality is I'd like to see everybody in the United States get

[02:20:48] everybody in the United States get tested for sleep apnnea. It's so

[02:20:51] tested for sleep apnnea. It's so underdiagnosed. There's so many people

[02:20:52] underdiagnosed. There's so many people that are suffering from it. You saw the

[02:20:54] that are suffering from it. You saw the statistics. I mean it's it's an

[02:20:56] statistics. I mean it's it's an epidemic. So if I could have one thing

[02:20:58] epidemic. So if I could have one thing that happens in the US health care

[02:21:00] that happens in the US health care system, it would be that somehow or

[02:21:02] system, it would be that somehow or another somebody the powers that be say,

[02:21:04] another somebody the powers that be say, "Hey, you know what? We need to test

[02:21:05] "Hey, you know what? We need to test everybody for sleep disorders,

[02:21:07] everybody for sleep disorders, specifically sleep apnea." I think that

[02:21:09] specifically sleep apnea." I think that would be a great big wish that I would

[02:21:11] would be a great big wish that I would have. The second wish, which I don't

[02:21:12] have. The second wish, which I don't know would would ever happen, but I'm

[02:21:14] know would would ever happen, but I'm going to take my second wish anyway,

[02:21:15] going to take my second wish anyway, even though you didn't offer it, is I

[02:21:17] even though you didn't offer it, is I want everybody to get a great night's

[02:21:20] want everybody to get a great night's sleep, but I wanted to all be on the

[02:21:22] sleep, but I wanted to all be on the same night.

[02:21:24] same night. I want everybody in the world to get a

[02:21:26] I want everybody in the world to get a really good night's sleep on the Can you

[02:21:28] really good night's sleep on the Can you imagine what would happen the next day?

[02:21:30] imagine what would happen the next day? What if what if what if people actually

[02:21:32] What if what if what if people actually found peace in the waring nations

[02:21:35] found peace in the waring nations because they actually got a good night's

[02:21:37] because they actually got a good night's sleep? What do you think innovations

[02:21:40] sleep? What do you think innovations would happen with if we get some of the

[02:21:42] would happen with if we get some of the smartest people in the world to just get

[02:21:44] smartest people in the world to just get a good night's sleep? Like what about

[02:21:46] a good night's sleep? Like what about charities? What about philanthropy? Like

[02:21:48] charities? What about philanthropy? Like every single thing that you do, you do

[02:21:51] every single thing that you do, you do better with a good night's sleep.

[02:21:53] better with a good night's sleep. Wouldn't it be cool if everybody got one

[02:21:55] Wouldn't it be cool if everybody got one just for one night and see what happens?

[02:21:57] just for one night and see what happens? >> Nine months later, there'd be a lot of

[02:21:58] >> Nine months later, there'd be a lot of kids. There would be a lot of kids born

[02:22:00] kids. There would be a lot of kids born for sure.

[02:22:02] for sure. >> That's so beautiful. Michael, thank you

[02:22:03] >> That's so beautiful. Michael, thank you so much for the work that you do. It's

[02:22:04] so much for the work that you do. It's so incredibly important because as the

[02:22:06] so incredibly important because as the numbers and the stats have shown, people

[02:22:07] numbers and the stats have shown, people are struggling increasingly in the world

[02:22:09] are struggling increasingly in the world that we live. But through lifestyle

[02:22:10] that we live. But through lifestyle factors and the way that we work and all

[02:22:12] factors and the way that we work and all these other factors we talked about with

[02:22:14] these other factors we talked about with this more than anything and for so many

[02:22:15] this more than anything and for so many people, it's the cause of so much

[02:22:17] people, it's the cause of so much frustration. It is the thing furthest

[02:22:19] frustration. It is the thing furthest upstream from a lot of the problems that

[02:22:21] upstream from a lot of the problems that they struggle with in relationships, in

[02:22:23] they struggle with in relationships, in their work, in their sex life, and

[02:22:24] their work, in their sex life, and everything in between. So having great

[02:22:26] everything in between. So having great educators out in the world that help to

[02:22:29] educators out in the world that help to demystify this black box is so critical

[02:22:31] demystify this black box is so critical and you're one of the very very best

[02:22:33] and you're one of the very very best I've ever met and in part because you're

[02:22:34] I've ever met and in part because you're so unbelievably engaging. You're a great

[02:22:35] so unbelievably engaging. You're a great storyteller. You've you've been in the

[02:22:38] storyteller. You've you've been in the field doing this with patients of wide

[02:22:40] field doing this with patients of wide varieties but also you bring that

[02:22:41] varieties but also you bring that psychology element which is of quite

[02:22:43] psychology element which is of quite rare to people that talk about

[02:22:45] rare to people that talk about >> the clinical side of sleep. You have

[02:22:47] >> the clinical side of sleep. You have several great resources if people want

[02:22:49] several great resources if people want to continue to um learn more. I would

[02:22:51] to continue to um learn more. I would highly recommend um people if you've

[02:22:54] highly recommend um people if you've gotten to this point in the

[02:22:54] gotten to this point in the conversation, I would highly recommend

[02:22:56] conversation, I would highly recommend going over to your YouTube channel now

[02:22:58] going over to your YouTube channel now and watching some of your top videos

[02:23:00] and watching some of your top videos because I found them to be fascinating

[02:23:02] because I found them to be fascinating and I learned so much more. We we

[02:23:03] and I learned so much more. We we weren't able to go through everything

[02:23:04] weren't able to go through everything today, but if there's specific things

[02:23:06] today, but if there's specific things like waking up in the middle of the

[02:23:07] like waking up in the middle of the night, um your videos about that have

[02:23:10] night, um your videos about that have six or seven million views over on your

[02:23:11] six or seven million views over on your channel and they're very very focused on

[02:23:13] channel and they're very very focused on that subject. So, if there's specific

[02:23:14] that subject. So, if there's specific things that you felt weren't covered in

[02:23:16] things that you felt weren't covered in this conversation, right now go over to

[02:23:18] this conversation, right now go over to Michael's channel. Um, it'll be linked

[02:23:20] Michael's channel. Um, it'll be linked below and um, watch more there. But

[02:23:23] below and um, watch more there. But also, if you're a reader and you love to

[02:23:25] also, if you're a reader and you love to read and that's your thing, which I know

[02:23:26] read and that's your thing, which I know is great for sleep, two great books here

[02:23:28] is great for sleep, two great books here in front of me. The power of when,

[02:23:30] in front of me. The power of when, discover your chronotype, and the best

[02:23:31] discover your chronotype, and the best time to eat, lunch, ask for a raise,

[02:23:34] time to eat, lunch, ask for a raise, have sex, write a novel, take your meds,

[02:23:35] have sex, write a novel, take your meds, and more. And also this book here,

[02:23:38] and more. And also this book here, Sleep, Drink, Breathe, which talks

[02:23:41] Sleep, Drink, Breathe, which talks broadly about the simple daily habits

[02:23:42] broadly about the simple daily habits for profound long-term health. Michael,

[02:23:45] for profound long-term health. Michael, thank you.

[02:23:46] thank you. >> Thank you. This has been so much fun. I

[02:23:48] >> Thank you. This has been so much fun. I wasn't exactly sure what to expect, but

[02:23:50] wasn't exactly sure what to expect, but it was lovely. I really enjoyed it.

[02:23:52] it was lovely. I really enjoyed it. Everybody here is fantastic, and uh I

[02:23:54] Everybody here is fantastic, and uh I just want to wish everybody sweet

[02:23:56] just want to wish everybody sweet dreams. YouTube have this new crazy

[02:23:58] dreams. YouTube have this new crazy algorithm where they know exactly what

[02:24:00] algorithm where they know exactly what video you would like to watch next based

[02:24:02] video you would like to watch next based on AI and all of your viewing behavior.

[02:24:04] on AI and all of your viewing behavior. And the algorithm says that this video

[02:24:07] And the algorithm says that this video is the perfect video for you. It's

[02:24:09] is the perfect video for you. It's different for everybody looking right

[02:24:10] different for everybody looking right now. Check this video out and I bet you

[02:24:12] now. Check this video out and I bet you you might love it.