Latest / The Iconic Midlife with Roxy Manning / Why Midlife Women Can’t Sleep: The Sleep Doctor’s Fix for the 3AM Wakeup Cycle with Dr. Michael Breus

Transcript

Why Midlife Women Can’t Sleep: The Sleep Doctor’s Fix for the 3AM Wakeup Cycle with Dr. Michael Breus · The Iconic Midlife with Roxy Manning

0:00
Once
0:00
you
0:00
know
0:00
your
0:00
chronotype,
0:01
you
0:01
actually
0:01
know
0:01
the
0:02
perfect
0:02
time
0:02
of
0:02
day
0:02
to
0:03
have
0:03
sex.
0:03
Eat
0:04
a
0:04
cheeseburger,
0:04
ask
0:05
your
0:05
boss
0:05
for
0:05
a
0:05
raise,
0:06
go
0:06
to
0:06
bed.
0:06
I
0:07
mean,
0:07
talk
0:07
to
0:07
your
0:07
kids.
0:08
Like
0:08
it's
0:08
unbelievable.
0:09
Because
0:09
what
0:10
it
0:10
does
0:10
is
0:10
it
0:11
tells
0:11
you
0:11
where
0:11
your
0:12
hormones
0:12
are
0:13
in
0:13
a
0:13
very
0:13
particular
0:14
spot
0:14
inside
0:15
of
0:15
your
0:15
internal
0:16
clock.
0:16
Most
0:17
people
0:17
don't
0:17
know
0:17
this,
0:18
but
0:18
you
0:18
lose
0:18
a
0:18
full
0:19
liter
0:19
of
0:20
water
0:20
every
0:21
day
0:21
from
0:21
just
0:22
the
0:22
humidity
0:22
in
0:22
your
0:22
breath.
0:23
Oh,
0:23
wow.
0:24
Through
0:24
your
0:25
breath.
0:26
From
0:26
your
0:26
breath.
0:27
Oh
0:27
my
0:27
gosh,
0:28
am
0:28
I
0:28
talking
0:28
about
0:29
day
0:29
drinking?
0:30
Yes,
0:30
I
0:30
am
0:30
talking
0:31
about
0:31
day
0:31
drinking.
0:31
Oh,
0:31
really?
0:32
Day
0:32
drinking
0:33
too?
0:33
Damn
0:34
it,
0:35
that's
0:36
under
0:36
the
0:36
best.
0:36
You
0:36
want
0:37
to
0:37
be
0:37
thoughtful.
0:37
Yeah,
0:38
you
0:38
want
0:38
to
0:38
be
0:38
thoughtful.
0:39
If
0:39
you're
0:39
going
0:39
to
0:40
do
0:40
day
0:40
drinking,
0:40
just
0:41
make
0:41
sure
0:41
it's
0:41
before
0:41
2
0:42
o'.
0:42
Clock.
0:42
If
0:42
all
0:43
anybody
0:43
did
0:43
was
0:43
just
0:44
listen
0:44
to
0:44
this
0:44
podcast
0:44
and
0:45
take
0:45
that
0:45
one
0:45
piece
0:45
of
0:46
advice,
0:46
I
0:46
can
0:47
almost
0:47
guarantee
0:47
you
0:47
in
0:48
three
0:48
weeks
0:48
your
0:48
sleep
0:48
will
0:49
be
0:49
better
0:49
by
0:49
between
0:50
20
0:50
and
0:50
30%.
0:51
People
0:51
are
0:51
saying,
0:52
hold
0:52
on
0:52
a
0:52
second,
0:53
why
0:53
can't
0:53
I
0:53
have
0:53
coffee
0:54
be
0:54
the
0:54
first
0:54
thing
0:54
that
0:55
crosses
0:55
my
0:55
lips
0:56
in
0:56
the
0:56
morning?
0:56
Michael.
0:56
I
0:57
love
0:57
it.
0:57
Gets
0:57
me
0:58
awake.
0:58
I
0:58
like
0:58
the
0:58
smell,
0:59
I
0:59
like
0:59
it
0:59
all.
0:59
I'll
1:00
tell
1:00
you
1:00
why.
1:05
Okay.
1:05
If
1:06
you've
1:06
been
1:06
wide
1:06
awake
1:07
at
1:07
3am
1:07
with
1:08
your
1:08
mind
1:08
racing,
1:09
sweating
1:09
through
1:10
the
1:10
sheets,
1:10
or
1:11
wondering
1:11
why
1:11
your
1:12
once
1:12
reliable
1:12
sleep
1:13
routine
1:13
has
1:14
completely
1:14
imploded,
1:15
this
1:16
episode
1:16
is
1:17
your
1:17
lifeline.
1:18
Today
1:18
we're
1:19
getting
1:19
into
1:19
the
1:19
real
1:20
reasons
1:20
midlife
1:21
women
1:21
can't
1:21
sleep
1:22
and
1:22
what
1:23
you
1:23
can
1:23
actually
1:24
do
1:24
about
1:24
it.
1:25
Because
1:25
this
1:26
is
1:26
more
1:26
than
1:26
just
1:27
turn
1:27
off
1:27
your
1:28
screen
1:28
and
1:28
drink
1:28
some
1:29
tea
1:29
advice.
1:30
Dr.
1:30
Michael
1:30
Brouss,
1:31
also
1:32
known
1:32
as
1:32
the
1:32
Sleep
1:33
Doctor,
1:33
is
1:33
one
1:33
of
1:34
the
1:34
world's
1:34
leading
1:34
sleep
1:35
specialists,
1:36
a
1:36
clinical
1:36
psychologist,
1:38
bestselling
1:38
author,
1:39
and
1:39
a
1:39
go
1:40
to
1:40
expert
1:40
for
1:41
everyone
1:41
from
1:41
Oprah
1:42
to
1:42
elite
1:43
athletes.
1:44
We're
1:44
diving
1:44
into
1:45
what
1:45
hormones,
1:45
perimenopause,
1:47
cortisol,
1:48
anxiety
1:48
and
1:49
decades
1:49
of
1:49
over
1:50
functioning
1:51
do
1:51
to
1:51
a
1:51
woman's
1:52
sleep
1:52
and
1:53
how
1:53
to
1:53
fix
1:53
it
1:53
with
1:53
science,
1:54
not
1:55
shame.
1:55
If
1:55
you've
1:56
ever
1:56
felt
1:56
exhausted
1:57
but
1:58
wired
1:58
or
1:59
like
1:59
sleep
1:59
has
2:00
become
2:00
a
2:01
nightly
2:02
fight,
2:02
this
2:03
one's
2:03
for
2:03
you.
2:05
Welcome
2:05
to
2:05
the
2:06
iconic
2:06
Midlife.
2:07
How
2:07
are
2:08
you
2:08
today?
2:09
I'm
2:09
great.
2:09
How
2:10
are
2:10
you?
2:10
I'm
2:10
doing
2:11
great.
2:11
We
2:11
woke
2:11
up
2:11
to
2:12
rain
2:12
this
2:12
morning
2:13
and
2:13
so,
2:14
you
2:14
know,
2:14
I
2:14
felt
2:15
like
2:15
maybe
2:15
I
2:16
got
2:16
a
2:16
deeper
2:16
sleep.
2:17
But
2:17
can
2:17
the
2:18
rain,
2:18
does
2:19
the
2:19
rain
2:19
help
2:19
with
2:20
our
2:20
sleep
2:20
at
2:20
all?
2:22
So
2:23
not
2:23
really.
2:24
Not,
2:24
I
2:25
mean
2:25
in
2:25
any
2:25
super
2:26
appreciable
2:26
way.
2:27
What
2:27
we
2:27
find
2:28
is
2:28
that
2:29
when
2:29
it's
2:29
raining
2:30
outside,
2:32
we
2:33
have
2:33
there's
2:33
less
2:33
light
2:34
and
2:34
when
2:34
there's
2:34
less
2:34
Light.
2:35
That
2:35
means
2:35
our
2:36
brain
2:36
hasn't
2:36
been
2:36
told
2:37
to
2:37
turn
2:37
off
2:37
the
2:37
melatonin
2:38
faucet
2:38
in
2:38
our
2:39
head.
2:40
So
2:40
we
2:40
have
2:40
a
2:40
tendency
2:41
to
2:41
want
2:41
to
2:41
stay
2:42
asleep
2:42
longer.
2:42
We
2:43
have
2:43
a
2:43
tendency
2:43
to
2:43
want
2:43
to
2:43
be
2:44
cozy
2:44
and
2:44
cuddly
2:44
and
2:45
get
2:45
under
2:45
the
2:45
covers
2:45
and
2:46
do
2:46
all
2:46
of
2:46
those
2:46
kind
2:47
of
2:47
awesome
2:47
things.
2:47
And
2:48
so
2:48
I
2:49
would
2:49
say
2:49
that
2:49
I'm
2:49
not
2:50
aware
2:50
of
2:50
any
2:50
appreciable
2:51
data,
2:51
other
2:51
than
2:52
there
2:52
might
2:52
be
2:52
some
2:53
data
2:53
looking
2:53
at
2:55
relative
2:56
air
2:56
pressure
2:57
and
2:58
barometric
2:58
pressure
2:59
that
2:59
might,
3:00
for
3:00
some
3:00
people,
3:00
make
3:01
it
3:01
a
3:01
little
3:01
bit
3:01
easier
3:02
to
3:02
sleep.
3:02
But
3:03
generally
3:03
speaking,
3:03
when
3:04
it's
3:04
raining,
3:04
it's
3:04
cloudy.
3:05
When
3:05
it's
3:05
cloudy,
3:05
there's
3:05
no
3:05
sun.
3:06
And
3:06
when
3:06
there's
3:06
no
3:07
sun,
3:07
it's
3:07
time
3:07
for
3:07
sleep.
3:08
Fascinating.
3:09
It
3:09
all
3:10
makes
3:10
sense.
3:10
It
3:10
all
3:10
comes
3:11
together,
3:11
hopefully.
3:13
Well,
3:13
that's
3:13
one
3:13
of
3:14
the
3:14
many,
3:14
many
3:15
sleep
3:15
questions
3:16
I
3:16
have
3:16
for
3:17
you.
3:17
As
3:17
you
3:17
can
3:17
imagine,
3:17
I
3:18
opened
3:18
up
3:18
my
3:18
DMs
3:19
and
3:20
the
3:20
floodgates
3:21
open
3:21
because
3:22
it
3:22
seems
3:23
like
3:24
sleep
3:24
is
3:24
one
3:25
of
3:25
the
3:25
things
3:25
we're
3:26
chasing
3:26
after
3:26
in
3:27
midlife.
3:27
And
3:28
it
3:28
is.
3:28
It
3:28
seems
3:28
like
3:28
it,
3:29
isn't
3:29
it?
3:29
Yes.
3:30
And
3:30
it
3:30
is
3:30
sometimes
3:31
feels
3:31
like
3:31
it's
3:32
impossible
3:32
to
3:32
get
3:33
the
3:33
quality
3:34
good
3:35
sleep
3:35
that
3:35
you
3:35
need.
3:36
So
3:36
I'm
3:36
thrilled
3:36
you're
3:37
here
3:37
because
3:38
we've
3:38
got
3:38
so
3:39
many
3:39
question.
3:40
All
3:40
right,
3:41
well,
3:41
I'm
3:41
excited
3:42
to
3:42
answer
3:43
and
3:43
so
3:44
you
3:44
can
3:44
just
3:44
fire
3:44
away.
3:45
Love
3:45
it.
3:46
Love
3:46
it.
3:46
Okay,
3:47
first
3:47
off,
3:48
what
3:48
is
3:48
going
3:49
on
3:49
in
3:49
midlife
3:50
as
3:51
it
3:51
relates
3:51
to
3:52
sleep,
3:52
especially
3:53
for
3:53
women?
3:54
And,
3:54
like,
3:54
how
3:55
much
3:55
of
3:55
it
3:55
does
3:55
it
3:56
come
3:56
down
3:56
to?
3:56
The
3:57
hormones
3:58
versus
3:58
lifestyle?
4:00
So
4:00
it's
4:00
both,
4:01
but
4:02
it's
4:02
mostly
4:02
hormones.
4:03
And
4:04
hormones
4:04
drive
4:05
a
4:05
lot
4:05
of
4:05
lifestyle
4:05
decisions.
4:06
So
4:06
I
4:06
feel
4:07
like
4:07
it
4:07
can
4:07
have
4:08
a
4:08
lot
4:08
to
4:08
do
4:08
with
4:08
that.
4:09
So,
4:09
first
4:09
of
4:09
all,
4:09
it
4:09
depends
4:10
upon
4:10
where
4:10
on
4:11
the
4:11
spectrum
4:12
of
4:12
life
4:12
you
4:12
are
4:14
as
4:14
to,
4:14
you
4:15
know,
4:15
how
4:15
your
4:16
sleep
4:16
is
4:16
going
4:16
to
4:16
go.
4:16
It
4:17
also
4:17
has
4:17
something
4:17
to
4:17
do
4:18
with,
4:18
by
4:18
the
4:18
way,
4:18
your
4:19
historical
4:19
sleep.
4:20
Right.
4:20
And
4:20
so
4:21
if
4:21
you've
4:21
not
4:21
been
4:21
a
4:22
good
4:22
sleeper
4:22
historically,
4:23
news
4:23
flash,
4:24
menopause
4:25
is
4:25
going
4:25
to
4:25
suck.
4:25
Okay?
4:26
Like,
4:26
that's
4:27
just
4:27
the
4:27
bottom
4:27
line
4:27
here.
4:28
So
4:28
if
4:29
you
4:29
don't
4:29
have
4:29
great
4:29
sleep
4:30
habits,
4:30
walking
4:31
into
4:31
this
4:32
area
4:32
of
4:32
your
4:33
life,
4:34
number
4:34
one,
4:35
that's
4:35
going
4:35
to
4:35
be
4:35
a
4:35
little
4:36
bit
4:36
of
4:36
a
4:36
hurdle.
4:36
But
4:36
number
4:37
two,
4:37
now's
4:37
the
4:38
time
4:38
to
4:38
start.
4:39
And
4:39
there
4:39
are
4:39
some
4:40
very,
4:40
very
4:40
straightforward,
4:41
simple
4:42
things
4:43
that
4:43
people
4:43
can
4:44
do
4:44
that
4:45
I
4:45
would
4:45
call
4:45
them
4:45
table
4:46
stakes.
4:46
Right.
4:47
So
4:47
if
4:47
you
4:47
ever
4:47
play
4:47
poker,
4:48
you
4:48
know
4:48
that
4:48
you
4:48
have
4:49
to
4:49
throw
4:49
in
4:49
a
4:49
chip
4:49
as
4:49
an
4:50
Annie
4:50
in
4:50
order
4:50
to
4:50
just
4:50
play.
4:51
We
4:51
call
4:51
those
4:51
table
4:52
stakes.
4:52
So
4:53
as
4:53
we
4:53
get
4:53
older,
4:54
there
4:54
are
4:54
certain
4:54
table
4:54
stakes
4:55
for
4:56
Sleep.
4:57
I
4:57
would
4:57
say
4:57
the
4:58
biggest
4:58
one,
4:58
and
4:59
this
4:59
is
4:59
an
4:59
easy,
4:59
easy,
5:00
easy
5:00
one.
5:00
It
5:00
won't
5:01
cost
5:01
anybody
5:01
listening
5:02
a
5:02
dime,
5:02
is
5:03
you
5:03
wake
5:03
up
5:04
at
5:04
the
5:04
same
5:04
time
5:05
seven
5:06
days
5:06
a
5:06
week.
5:06
Notice
5:07
I
5:07
didn't
5:07
say
5:07
six,
5:08
Notice
5:08
I
5:08
didn't
5:09
say
5:09
five.
5:09
You
5:10
do
5:10
not,
5:10
I
5:10
repeat,
5:11
you
5:11
do
5:11
not
5:12
sleep
5:12
in
5:12
on
5:13
the
5:13
weekends.
5:14
Now,
5:14
every
5:15
single
5:15
person
5:15
who's
5:15
listening
5:16
is
5:16
going
5:16
to
5:16
be
5:16
like,
5:16
oh,
5:17
that
5:18
stinks.
5:19
Why
5:19
did
5:19
he
5:19
have
5:19
to
5:20
start
5:20
with
5:20
that
5:20
one?
5:21
Turns
5:21
out
5:22
that
5:22
that
5:22
is
5:23
the
5:23
one
5:23
that
5:24
actually
5:24
has
5:24
the
5:25
biggest
5:25
influence.
5:25
If
5:26
all
5:26
you
5:26
did.
5:26
If.
5:27
If
5:27
all
5:27
anybody
5:28
did
5:28
was
5:28
just
5:28
listen
5:28
to
5:29
this
5:29
podcast
5:29
and
5:29
take
5:29
that
5:30
one
5:30
piece
5:30
of
5:30
advice,
5:31
I
5:31
can
5:31
almost
5:31
guarantee
5:32
you
5:32
in
5:32
three
5:32
weeks,
5:33
your
5:33
sleep
5:33
will
5:33
be
5:33
better
5:34
by
5:34
between
5:34
20
5:35
and
5:35
30%.
5:36
Okay.
5:36
Just
5:37
by
5:38
regularizing
5:39
your
5:39
sleep
5:40
schedule.
5:40
And
5:40
the
5:41
way
5:41
we
5:41
do
5:41
it
5:41
is
5:42
not
5:42
bedtime.
5:42
You
5:42
notice
5:43
I
5:43
didn't
5:43
say
5:43
bedtime.
5:44
I
5:44
didn't
5:44
say,
5:44
hey,
5:44
everybody's
5:45
got
5:45
to
5:45
go
5:45
to
5:45
bed
5:45
at
5:45
the
5:46
same
5:46
time.
5:46
I
5:46
don't
5:46
really
5:47
care
5:47
when
5:47
you
5:47
go
5:47
to
5:47
bed.
5:48
What
5:48
I
5:48
do
5:48
care
5:48
about
5:49
is
5:49
when
5:49
you
5:49
wake
5:49
up.
5:50
Let
5:50
me
5:50
explain
5:51
exactly
5:52
why,
5:53
when
5:53
we
5:54
wake
5:54
up
5:54
in
5:54
the
5:54
morning,
5:54
sunlight
5:55
hits
5:55
our
5:55
eye.
5:55
Remember,
5:56
we're
5:56
talking
5:56
about
5:56
sunlight.
5:56
Because
5:56
it's
5:57
raining
5:57
out
5:58
and
5:58
we
5:58
have
5:58
a
5:58
special
5:59
cell
5:59
in
5:59
our
5:59
eye
5:59
called
6:00
a
6:00
melanopsin
6:01
cell.
6:01
This
6:01
cell
6:02
sends
6:02
a
6:02
signal
6:02
to
6:03
your
6:03
brain
6:03
to
6:03
turn
6:04
off
6:04
the
6:04
melatonin
6:05
faucet
6:06
in
6:06
your
6:06
head.
6:06
This
6:07
happens
6:07
every
6:07
single
6:07
morning.
6:08
And
6:08
we
6:08
want
6:08
that
6:08
to
6:09
happen,
6:09
right?
6:09
Because
6:09
if
6:09
melatonin
6:10
was
6:10
still
6:10
going,
6:10
we'd
6:11
be
6:11
pretty
6:11
sleepy.
6:11
During
6:12
the
6:12
daytime,
6:13
however,
6:13
it
6:13
sets
6:14
a
6:14
Timer
6:14
for
6:15
approximately
6:15
14
6:16
hours
6:16
later.
6:17
It's
6:17
called
6:17
the
6:17
melatonin
6:18
phase
6:18
response
6:19
curve.
6:19
Now,
6:20
nobody
6:20
out
6:20
there
6:20
has
6:20
to
6:21
know
6:21
that,
6:21
but
6:21
they
6:21
have
6:21
to
6:21
remember
6:21
this
6:22
is
6:22
a
6:22
timer
6:22
and
6:23
not
6:23
a
6:23
clock
6:23
clock.
6:24
So
6:24
if
6:25
you
6:25
wake
6:25
up
6:25
at
6:25
6am,
6:26
14
6:27
hours
6:27
later
6:27
is
6:28
8pm,
6:29
right?
6:29
Melatonin
6:30
kicks
6:30
into
6:31
gear,
6:31
takes
6:31
90
6:31
minutes
6:32
for
6:32
it
6:32
to
6:32
kind
6:32
of
6:32
get
6:32
itself
6:33
going.
6:33
About
6:33
9:30,
6:34
you'll
6:34
start
6:34
to
6:34
feel
6:34
a
6:35
little
6:35
sleepy.
6:35
10:00',
6:36
clock,
6:36
10:30,
6:36
you
6:36
head
6:37
to
6:37
bed.
6:37
Okay?
6:37
Kind
6:38
of
6:38
the
6:38
norm
6:39
right
6:39
now.
6:40
You've
6:40
been
6:40
doing
6:40
this
6:40
until
6:41
6am
6:41
and
6:42
now
6:42
it's
6:42
Saturday
6:43
morning.
6:43
And
6:43
you
6:43
say,
6:43
you
6:44
know
6:44
what,
6:44
I'm
6:45
gonna
6:45
sleep
6:45
in.
6:45
I'm
6:46
gonna
6:46
sleep
6:46
in
6:46
until
6:46
8
6:47
o',
6:47
clock,
6:47
right?
6:48
And
6:48
you
6:48
go
6:48
from
6:48
6
6:49
to
6:49
8
6:49
and
6:49
you
6:50
wake
6:50
up,
6:50
and
6:50
by
6:51
the
6:51
way,
6:51
you
6:51
don't
6:51
feel
6:52
that
6:52
much
6:52
better,
6:53
right?
6:54
Normally
6:54
you
6:54
actually
6:55
feel
6:55
kind
6:55
of
6:55
worse.
6:56
You
6:56
kind
6:56
of
6:56
say
6:56
to
6:57
yourself,
6:57
well,
6:57
I
6:57
got
6:57
that
6:58
extra
6:58
sleep,
6:58
but
6:58
man,
6:58
I'm
6:59
dragging,
6:59
I
6:59
need
6:59
some
7:00
coffee,
7:00
blah,
7:00
blah,
7:01
blah.
7:01
But
7:01
here's
7:02
the
7:02
most
7:02
important
7:02
biological
7:03
thing
7:03
that
7:04
you
7:04
just
7:04
did.
7:04
By
7:05
waiting
7:05
until
7:05
8
7:06
o',
7:06
clock,
7:06
you've
7:06
now
7:07
moved
7:07
the
7:07
schedule
7:08
down
7:08
for
7:09
melatonin
7:09
production.
7:10
It's
7:10
no
7:10
longer
7:11
at
7:11
8
7:11
o'
7:12
clock
7:12
in
7:12
the
7:12
evening,
7:13
it
7:13
is
7:13
now
7:13
at
7:14
10
7:14
o'
7:14
clock
7:14
in
7:14
the
7:15
evening
7:15
because
7:15
it
7:15
is
7:16
a
7:16
14
7:16
hour
7:17
timer,
7:18
not
7:18
a
7:18
clock.
7:19
So
7:19
going
7:20
at
7:20
6:00am,
7:20
6:00am
7:21
it
7:21
kicks
7:22
off
7:22
at
7:22
8.
7:22
As
7:22
soon
7:22
as
7:23
you
7:23
change
7:23
to
7:23
8:00am
7:24
it
7:24
kicks
7:24
off
7:24
at
7:24
10.
7:25
And
7:25
that's
7:26
where
7:26
the
7:26
problems
7:26
occur.
7:27
So
7:27
you're
7:28
basically
7:28
by,
7:29
let
7:29
me,
7:29
let
7:30
me
7:30
put
7:30
it
7:30
even
7:30
more
7:30
directly.
7:31
The
7:31
time
7:32
that
7:32
you
7:32
wake
7:32
up
7:33
directly
7:33
affects
7:34
exactly
7:35
when
7:35
your
7:35
melatonin
7:36
is
7:36
produced
7:37
at
7:37
night.
7:37
So
7:37
if
7:37
you
7:38
are
7:38
consistent,
7:38
you
7:39
are
7:39
consistent
7:39
at
7:40
night.
7:40
And
7:40
that
7:40
is
7:41
the
7:41
number
7:41
one
7:41
thing
7:41
to
7:41
do.
7:42
I
7:42
have
7:42
a
7:42
five
7:42
step
7:43
plan
7:43
I'm
7:43
going
7:43
to
7:43
roll
7:44
out
7:44
for
7:44
everybody
7:44
here.
7:46
Step
7:46
number
7:46
one,
7:47
and
7:47
it
7:47
corresponds
7:48
with
7:48
the
7:48
number
7:48
one,
7:49
is
7:49
pick
7:49
one
7:49
wake
7:50
up
7:50
time
7:50
and
7:50
stick
7:51
to
7:51
it
7:51
seven
7:52
days
7:52
a
7:52
week.
7:53
You
7:53
know,
7:53
I've
7:54
heard
7:54
this
7:54
other
7:54
theory
7:55
where
7:55
it's
7:55
like
7:55
you
7:55
should
7:56
fill
7:56
up
7:56
your
7:56
sleep
7:56
bank.
7:57
That
7:57
is
7:57
an
7:57
idea
7:58
called
7:58
sleep
7:58
debt.
8:00
Everybody
8:00
has
8:00
gone
8:01
back
8:01
and
8:01
forth
8:01
with
8:01
that
8:02
probably
8:02
a
8:03
dozen
8:03
times,
8:04
if
8:04
I'm
8:04
honest
8:05
with
8:05
you.
8:05
I'm
8:05
so
8:06
tired
8:06
of
8:06
hearing
8:06
the
8:06
discussions
8:07
about
8:07
sleep
8:07
debt.
8:08
It
8:08
makes
8:08
me
8:08
sick.
8:09
Okay.
8:09
Nobody
8:10
has
8:10
been
8:10
able
8:10
to
8:10
figure
8:11
it
8:11
out
8:11
really
8:12
one
8:12
way
8:12
or
8:12
another.
8:13
And
8:13
nobody
8:14
knows
8:14
exactly
8:15
how
8:15
much
8:15
sleep
8:16
an
8:16
individual
8:16
needs.
8:17
Only
8:17
you,
8:18
as
8:18
the
8:18
individual
8:19
knows
8:19
that.
8:20
I
8:20
wouldn't
8:20
worry
8:21
about
8:21
things.
8:21
Here's
8:22
where
8:22
this
8:22
gets
8:23
complicated
8:23
is
8:23
when
8:24
people
8:24
think
8:24
about
8:24
sleep
8:24
debt,
8:25
they
8:25
say
8:25
to
8:25
themselves,
8:25
oh
8:26
well,
8:26
I'm
8:26
going
8:26
to
8:27
bed
8:27
at
8:27
1
8:27
o'
8:27
clock
8:27
in
8:27
the
8:28
morning.
8:28
I,
8:28
I,
8:29
I
8:29
don't
8:29
want
8:29
to
8:29
have
8:29
even
8:30
more
8:30
sleep
8:30
debt.
8:30
So
8:30
I'm
8:31
going
8:31
to
8:31
extend
8:31
my
8:31
sleep.
8:32
Worst
8:33
idea
8:33
of
8:34
the
8:34
century,
8:35
okay,
8:36
is
8:36
to
8:36
extend
8:36
your
8:37
no
8:37
wake
8:38
up
8:38
at
8:38
the
8:38
same
8:38
time,
8:39
seven
8:39
days
8:40
a
8:40
week.
8:40
I
8:40
promise
8:41
you,
8:41
Promise
8:41
you,
8:41
promise
8:41
you
8:42
it
8:42
will
8:42
work.
8:42
It
8:43
will
8:43
work.
8:43
Okay,
8:44
this
8:44
is
8:44
good
8:44
to
8:44
know.
8:45
So,
8:45
you
8:45
know,
8:46
as
8:46
soon
8:46
as
8:46
I
8:46
started
8:47
entering
8:47
perimenopause,
8:48
you
8:49
know,
8:49
I
8:49
started
8:49
talking
8:50
to
8:50
my
8:50
friends
8:50
and
8:50
I'm
8:50
like,
8:51
why
8:52
am
8:52
I
8:52
waking
8:53
up
8:53
at
8:53
3am
8:54
every
8:55
night?
8:55
It's
8:55
like,
8:56
yep,
8:56
like
8:56
clockwork,
8:57
like
8:57
that
8:58
3am
8:58
number.
8:58
And
8:59
I
8:59
started
8:59
polling
9:00
my
9:00
friends
9:00
and
9:00
they're
9:01
like,
9:01
yeah,
9:01
it's
9:01
always
9:02
3am
9:02
3am,
9:03
what
9:04
is
9:04
that
9:04
about?
9:05
So
9:06
that's
9:06
the
9:06
other
9:06
part
9:07
of
9:07
this,
9:07
of
9:08
this
9:08
biology
9:08
that
9:09
we're
9:09
talking
9:09
about.
9:09
So
9:10
as
9:10
we
9:10
fall
9:10
asleep
9:11
at
9:11
night,
9:11
our
9:11
core
9:12
body
9:12
temperature
9:13
rises,
9:13
rises,
9:14
rises
9:14
till
9:14
about
9:14
10:30
9:15
at
9:15
night,
9:15
hits
9:16
a
9:16
peak
9:16
and
9:16
then
9:17
it
9:17
drops.
9:17
That
9:18
drop
9:18
is
9:18
a
9:19
signal
9:19
to
9:19
your
9:19
brain
9:20
to
9:20
release
9:20
melatonin.
9:21
Remember,
9:21
we
9:21
want
9:21
melatonin,
9:22
we
9:22
have
9:22
to
9:23
prime
9:23
the
9:23
pump,
9:23
it's
9:24
ready
9:24
to
9:24
go,
9:25
right,
9:25
because
9:25
it's
9:25
14
9:26
hours
9:26
later.
9:27
However,
9:28
we've
9:28
got
9:28
to
9:28
have
9:29
that
9:29
increase
9:29
in
9:29
core
9:29
body
9:30
temperature
9:30
with
9:30
the
9:30
decrease
9:31
in
9:31
core
9:31
body
9:31
temperature.
9:32
So
9:32
your
9:32
core
9:32
body
9:32
temperature
9:33
drops,
9:33
melatonin
9:34
is
9:34
released,
9:34
everything
9:35
is
9:35
fantastic.
9:36
Your
9:36
core
9:36
body
9:36
temperature
9:37
is
9:37
dropping,
9:37
you
9:37
are
9:38
sleeping.
9:38
But
9:39
at
9:39
some
9:39
point
9:39
in
9:39
time,
9:40
your
9:40
core
9:41
body
9:41
temperature
9:41
has
9:42
to
9:42
raise,
9:42
otherwise
9:43
you
9:43
go
9:43
hypothermic
9:44
and
9:44
you
9:44
die.
9:45
Okay,
9:45
guess
9:46
what
9:46
time
9:47
it
9:47
turns
9:47
and
9:48
starts
9:48
to
9:48
raise.
9:49
Is
9:49
it
9:49
always
9:49
3:00am
9:50
it
9:51
is
9:51
between.
9:51
1
9:52
and
9:52
3:00am
9:52
the
9:53
morning.
9:53
Oh
9:54
gosh.
9:55
For
9:55
every
9:55
human
9:55
on
9:55
earth.
9:56
By
9:56
the
9:56
way,
9:56
it's
9:56
not
9:57
just
9:57
for
9:57
menopausal
9:57
women,
9:58
it's
9:58
every
9:58
single
9:59
human
9:59
on
9:59
earth.
10:00
However,
10:01
however,
10:02
we
10:02
notice
10:02
it
10:03
more
10:03
when
10:03
we're
10:04
in
10:04
the
10:04
midst
10:04
of
10:04
menopause.
10:05
And
10:05
here's
10:05
why.
10:05
Because
10:05
we're
10:06
already
10:06
in
10:06
light,
10:06
crappy
10:07
sleep,
10:07
it's
10:08
difficult
10:08
to
10:08
get
10:08
back
10:09
to
10:09
sleep.
10:09
And
10:10
a
10:10
lot
10:10
of
10:10
women
10:11
will
10:11
have
10:11
a
10:11
hot
10:11
flash
10:11
in
10:12
the
10:12
middle
10:12
of
10:12
the
10:12
night
10:12
and
10:13
now
10:13
they're
10:14
drenched
10:14
in
10:14
sweat
10:15
and
10:16
not
10:16
knowing
10:16
exactly
10:17
what
10:17
to
10:17
do.
10:18
So
10:18
once
10:18
again,
10:19
this
10:19
is
10:19
a
10:19
very
10:20
common
10:21
scenario.
10:21
I
10:21
see
10:22
it
10:22
all
10:22
the
10:22
time.
10:23
I
10:23
happen
10:23
to
10:23
see
10:23
it
10:23
a
10:23
little
10:23
bit
10:24
more
10:24
in
10:24
my
10:24
perimenopausal
10:25
and
10:25
my
10:25
menopausal,
10:26
even
10:26
some
10:26
of
10:26
my
10:26
postmenopausal
10:27
women.
10:28
And
10:28
I've
10:29
got
10:29
some
10:29
strategies
10:29
of
10:30
things
10:30
that
10:30
you
10:30
can
10:30
do,
10:31
right?
10:31
So
10:32
number
10:32
one
10:32
thing
10:32
that
10:32
you
10:33
can
10:33
do
10:33
is
10:33
check
10:34
out
10:34
your
10:34
bedding
10:34
first,
10:35
right?
10:35
If
10:35
you
10:36
already
10:36
know
10:36
you're
10:36
having
10:37
hot
10:37
flashes,
10:37
don't
10:38
put
10:38
on
10:38
three
10:39
down
10:39
comforters
10:40
and
10:40
a
10:40
wool
10:40
blanket,
10:41
even
10:41
if
10:41
it's
10:41
December.
10:42
Okay?
10:42
Like
10:43
that's
10:43
a
10:43
bad
10:43
idea,
10:44
right?
10:44
So
10:45
if
10:45
you
10:45
know
10:45
that
10:45
your
10:46
body's
10:46
internal
10:46
furnace
10:47
is
10:47
going
10:47
to
10:47
be
10:47
turning,
10:47
kicking
10:48
on
10:48
throughout
10:48
the
10:48
night,
10:49
it's
10:49
probably
10:50
the
10:50
best
10:51
idea
10:51
to
10:51
stay
10:52
away
10:52
from
10:54
all
10:54
of
10:54
these
10:54
piles
10:54
of
10:55
covers
10:55
that
10:55
are
10:56
landing
10:56
on
10:56
top
10:56
of
10:56
you.
10:57
You
10:57
create
10:57
what's
10:57
called
10:58
a
10:58
micro
10:58
climate
10:59
underneath
10:59
the
11:00
covers.
11:00
And
11:01
even
11:01
if
11:01
you
11:01
turn
11:01
the
11:02
temperature
11:02
in
11:02
your
11:02
bedroom
11:03
to
11:03
68
11:04
degrees,
11:04
you've
11:05
got
11:05
three
11:05
blankets
11:06
on.
11:06
There's
11:06
no
11:07
universe
11:07
that
11:07
you're
11:08
at
11:08
68
11:08
degrees.
11:09
So
11:09
number
11:09
one,
11:10
change
11:10
your
11:10
bedding.
11:10
I
11:11
would
11:11
make
11:11
sure
11:11
that
11:11
you
11:11
have
11:11
light
11:13
like
11:13
you.
11:13
For
11:14
menopausal
11:14
women
11:14
and
11:15
perimenopausal
11:15
women,
11:16
I
11:16
have
11:16
them
11:16
use
11:16
summer
11:17
bedding
11:17
during
11:18
winter.
11:19
And
11:20
we
11:20
find
11:20
that
11:20
the
11:20
lightness
11:21
of
11:21
it
11:21
and
11:21
the
11:22
fabrics
11:22
that
11:22
are
11:22
used
11:23
are
11:23
much
11:23
better
11:23
for
11:24
transferring
11:24
heat.
11:25
So
11:25
it
11:25
makes
11:25
it
11:25
significantly
11:26
easier.
11:26
So
11:26
that's
11:27
number
11:27
one
11:27
is
11:27
make
11:28
sure
11:28
that
11:28
your
11:28
bedding
11:29
is
11:29
okay.
11:30
Number
11:31
two
11:31
is
11:31
look
11:32
at
11:32
your
11:32
pillow.
11:33
If
11:33
you
11:33
have
11:33
a
11:34
memory
11:34
foam
11:34
pillow,
11:35
remember,
11:35
most
11:35
heat
11:35
dissipates
11:36
through
11:36
your
11:36
head.
11:37
If
11:37
you
11:37
have
11:38
a
11:38
memory
11:38
foam
11:38
pillow,
11:39
those
11:39
sleep
11:39
super
11:40
duper
11:40
hot,
11:41
okay?
11:42
And
11:42
they
11:42
conform
11:43
the
11:43
heat.
11:44
And
11:44
so
11:44
when
11:44
your
11:44
head
11:44
sticks
11:44
in
11:45
it,
11:45
you
11:45
become
11:45
insulated
11:46
and.
11:46
And
11:46
boom,
11:47
you're
11:47
stuck
11:48
in
11:48
this
11:48
pile
11:48
of
11:49
sweat,
11:49
which
11:49
is
11:49
your
11:50
head.
11:50
So
11:51
one
11:51
other
11:51
thing
11:52
you
11:52
can
11:52
do,
11:52
change
11:52
your
11:53
pillow.
11:53
Don't
11:53
use
11:53
a
11:54
memory
11:54
foam
11:54
pillow.
11:54
I
11:55
would
11:55
use
11:55
a
11:55
down
11:55
or
11:55
a
11:56
down
11:56
alternative
11:56
pillow.
11:57
They
11:57
have
11:57
a
11:57
lot
11:58
more
11:58
air.
11:58
There's
11:58
a
11:59
lot
11:59
more
11:59
airflow.
11:59
It
12:00
works
12:00
a
12:00
lot
12:00
better.
12:01
So
12:01
again,
12:01
looking
12:02
at
12:02
your
12:02
sleep
12:02
system
12:03
is
12:03
one
12:03
thing
12:03
to
12:03
do.
12:04
Now,
12:04
I
12:04
will
12:04
also
12:05
tell
12:05
you
12:06
that
12:06
there's
12:07
a
12:07
new
12:07
product
12:07
on
12:07
the
12:07
market
12:08
that
12:08
I
12:08
just
12:09
tested
12:10
myself
12:10
and
12:10
I
12:10
love
12:11
it.
12:11
It's
12:11
called
12:12
Orion
12:13
Sleep,
12:13
like
12:13
the
12:14
star
12:14
constellation
12:15
O
12:15
r
12:15
I
12:16
O
12:16
n
12:17
Orion.
12:18
And
12:18
it
12:19
is
12:19
a
12:19
thermoregulator
12:21
for
12:21
bed.
12:22
So
12:22
picture
12:23
this.
12:23
It's
12:23
like
12:23
a
12:23
topper
12:24
that
12:24
goes
12:25
across
12:25
your
12:25
bed.
12:25
You
12:25
put
12:26
your
12:26
sheet
12:26
over
12:26
it,
12:27
and
12:27
then
12:27
it
12:27
has
12:27
a
12:28
little
12:28
coil
12:28
inside
12:29
it
12:29
and
12:29
either
12:29
sends
12:30
hot
12:30
water
12:30
or
12:30
cold
12:31
water
12:31
through
12:31
it
12:31
throughout
12:32
the
12:32
night.
12:33
Which
12:33
is
12:33
pretty
12:34
cool
12:34
when
12:35
you're
12:35
having
12:35
a
12:35
hot
12:35
flash
12:36
in
12:36
the
12:36
middle
12:36
of
12:36
the
12:36
night
12:37
because
12:37
you
12:37
can
12:37
reach
12:38
over,
12:38
turn
12:38
it
12:38
on
12:39
and
12:39
cool
12:39
yourself
12:39
down
12:40
almost
12:40
immediately.
12:41
So
12:42
there
12:42
are
12:43
different
12:43
things
12:43
that
12:44
women
12:44
can
12:44
do.
12:44
So
12:45
number
12:45
one
12:45
is
12:46
think
12:46
about
12:46
your
12:46
environment.
12:47
Look
12:47
at
12:48
your
12:48
sheets,
12:48
look
12:48
at
12:48
your
12:49
pillow.
12:49
Consider
12:50
one
12:50
of
12:50
these
12:50
thermoregulation
12:51
devices,
12:52
like
12:52
an
12:52
Orion.
12:53
Okay?
12:53
That's
12:53
number
12:54
one.
12:54
Number
12:55
two,
12:55
hydrate.
12:56
Make
12:57
sure
12:57
you
12:57
are
12:57
hydrated.
12:59
You're
12:59
going
12:59
to
12:59
sweat
12:59
a
13:00
lot.
13:00
The
13:00
last
13:00
thing
13:00
we
13:00
need
13:00
you
13:01
to
13:01
be
13:01
is
13:01
dehydrated.
13:02
That
13:02
makes
13:02
sleep
13:02
even
13:02
more
13:03
difficult.
13:03
You
13:03
stay
13:03
in
13:04
lighter
13:04
stages
13:04
of
13:04
sleep
13:04
when
13:05
you're
13:05
dehydrated,
13:05
so
13:05
you
13:06
really
13:06
want
13:06
to
13:06
make
13:06
sure
13:06
that
13:06
you've
13:06
got
13:06
enough
13:07
water
13:07
in
13:07
you.
13:08
However,
13:08
you
13:09
want
13:09
to
13:09
stop
13:09
drinking
13:09
about
13:10
three
13:10
hours
13:10
before
13:11
bed.
13:11
Otherwise
13:12
you're
13:12
going
13:12
to
13:12
be
13:12
peeing
13:12
all
13:13
night
13:13
long
13:13
and
13:13
that's
13:13
going
13:14
to
13:14
be
13:14
equally
13:14
as
13:14
disruptive.
13:15
So
13:15
there's
13:15
a
13:15
balance,
13:16
right,
13:16
that
13:16
you've
13:16
got
13:16
to
13:17
play.
13:17
Here
13:17
again,
13:18
I
13:18
would
13:18
set
13:18
an
13:18
alarm
13:19
for
13:19
three
13:19
hours
13:19
before
13:20
lights
13:21
out,
13:21
and
13:21
that's
13:21
when
13:21
you
13:22
stop
13:22
drinking
13:22
water.
13:24
Number
13:25
three,
13:25
consider
13:26
magnesium.
13:27
There's
13:27
a
13:27
lot
13:28
of
13:28
data
13:28
to
13:28
suggest
13:28
that
13:29
most
13:29
people
13:29
are
13:29
magnesium
13:30
deficient.
13:31
We
13:31
know
13:31
that
13:31
magnesium
13:32
definitely
13:32
helps
13:33
with
13:33
this
13:33
situation.
13:34
So
13:34
you
13:35
do
13:35
yourself
13:35
a
13:35
favor
13:36
by
13:36
looking
13:36
at
13:37
taking
13:38
a
13:38
magnesium
13:38
supplement.
13:39
Whether
13:39
it's
13:40
in
13:40
the
13:40
evening
13:41
or
13:41
in
13:41
the
13:41
morning
13:41
time
13:42
doesn't
13:42
really
13:42
matter.
13:42
But
13:43
having
13:43
magnesium
13:43
on
13:44
board
13:44
can
13:44
Be
13:45
very,
13:45
very
13:45
helpful.
13:46
I
13:46
personally
13:47
take
13:47
a
13:47
magnesium
13:48
called
13:48
Upgraded
13:49
Formulas
13:50
Magnesium.
13:51
The
13:51
reason
13:52
I
13:52
take
13:52
that
13:52
one
13:52
in
13:53
particular
13:53
is
13:53
I
13:54
ran
13:54
a
13:54
clinical
13:54
trial
13:54
on
13:55
it
13:55
and
13:55
it
13:55
actually
13:55
works.
13:56
It
13:56
actually
13:56
helps
13:56
with
13:56
sleep.
13:57
It's
13:57
the
13:57
only
13:58
one
13:58
I've
13:58
actually
13:59
discovered
13:59
that
13:59
helps
14:00
with
14:00
sleep.
14:00
We
14:01
can
14:01
put
14:01
a
14:01
link
14:01
to
14:02
it
14:02
in
14:02
the
14:02
show
14:02
notes
14:02
if
14:02
you
14:02
want.
14:03
Yeah,
14:03
sure.
14:03
We
14:04
can
14:04
also
14:04
do
14:04
a
14:04
link
14:05
to
14:05
the
14:05
show
14:05
notes
14:05
for
14:05
Orion
14:06
as
14:06
well.
14:06
I
14:06
think
14:07
people
14:07
would
14:07
find
14:07
that
14:07
useful
14:08
as
14:08
well.
14:08
Right.
14:09
So
14:09
get
14:10
your
14:10
supplementation
14:11
down
14:11
correctly,
14:11
have
14:12
your
14:12
magnesium
14:12
on
14:13
board
14:13
if
14:13
that's
14:13
what
14:13
you
14:14
need,
14:15
and
14:15
make
14:15
sure
14:15
that
14:15
your
14:15
environment
14:16
is
14:16
one
14:16
that's
14:17
conducive
14:17
for
14:17
sleep
14:17
so
14:18
it
14:18
doesn't
14:18
get
14:18
too
14:18
hot.
14:18
All
14:19
right,
14:19
Michael,
14:19
I've
14:20
done
14:20
those
14:20
things.
14:21
What
14:21
else
14:21
can
14:21
I
14:22
do,
14:22
right?
14:22
I'm
14:23
in
14:23
the
14:23
middle
14:23
of
14:23
the
14:23
night,
14:23
I'm
14:24
awake.
14:24
Now,
14:24
I
14:24
might
14:25
not
14:25
be
14:25
super
14:25
hot,
14:26
but
14:26
I'm
14:26
awake
14:26
and
14:26
I'm
14:27
having
14:27
difficulty
14:27
falling
14:28
back
14:28
to
14:28
sleep.
14:28
Okay?
14:29
Remember,
14:30
in
14:30
order
14:30
to
14:30
enter
14:31
into
14:31
a
14:31
state
14:31
of
14:32
unconsciousness,
14:32
you
14:33
need
14:33
a
14:33
heart
14:33
rate
14:33
of
14:33
60
14:34
or
14:34
below,
14:35
all
14:35
right?
14:35
Which
14:36
means
14:36
you've
14:36
got
14:36
to
14:36
get
14:37
your
14:37
heart
14:37
rate
14:37
lower
14:38
in
14:38
order
14:39
for
14:39
you
14:39
to
14:39
feel
14:39
better.
14:40
Now
14:40
guess
14:41
what?
14:41
Your
14:42
heart
14:42
rate
14:42
isn't
14:42
very
14:42
low
14:43
when
14:43
you
14:43
wake
14:43
up
14:43
in
14:43
the
14:43
middle
14:44
of
14:44
the
14:44
night
14:44
because
14:45
you're
14:45
pissed
14:46
off.
14:46
Because
14:47
you're
14:47
waking
14:47
up
14:47
in
14:47
the
14:48
middle
14:48
of
14:48
the
14:48
night.
14:48
Right?
14:49
And
14:49
that's
14:49
exactly
14:50
what
14:50
you
14:50
don't
14:50
want
14:50
to
14:50
be
14:50
doing.
14:51
So
14:51
what
14:52
ends
14:52
up
14:52
happening
14:52
is,
14:53
here's
14:53
what
14:53
you
14:53
do.
14:54
Oh,
14:55
I
14:55
can't
14:55
believe
14:56
it.
14:56
Here
14:56
I
14:57
am
14:57
again.
14:58
It's
14:58
three
14:58
o'
14:59
clock
14:59
in
14:59
the
14:59
morning.
15:00
I'm
15:00
either
15:00
sweating
15:00
or
15:01
I'm
15:01
not
15:01
sweating.
15:01
I
15:02
have
15:02
to
15:02
pee
15:03
or
15:03
I
15:03
don't
15:03
have
15:03
to
15:03
pee,
15:04
but
15:04
I'm
15:04
up
15:04
and
15:04
it's
15:05
3
15:05
o'
15:05
clock
15:05
in
15:05
the
15:05
morning,
15:06
and
15:06
I
15:06
don't
15:06
think
15:06
I'm
15:06
going
15:07
back
15:07
to
15:07
sleep
15:07
anytime
15:08
soon.
15:08
What
15:08
do
15:09
I
15:09
do?
15:09
All
15:10
right,
15:10
we're
15:10
going
15:10
to
15:10
go
15:11
through
15:11
a
15:11
plan
15:11
right
15:12
now
15:12
for
15:12
exactly
15:13
what
15:13
everybody
15:13
out
15:13
there
15:14
should
15:14
do.
15:14
Number
15:15
one,
15:15
do
15:15
not
15:16
look
15:16
at
15:16
the
15:17
clock.
15:18
Now,
15:18
this
15:18
is
15:18
a
15:19
hard
15:19
thing
15:19
to
15:19
do.
15:20
I
15:21
recommend
15:21
that
15:21
you
15:21
take
15:21
your
15:22
phone
15:22
and
15:22
you
15:22
actually
15:23
plug
15:23
it
15:23
in
15:23
across
15:23
the
15:24
room.
15:24
You
15:24
do
15:24
not
15:25
need
15:25
it
15:25
next
15:25
to
15:25
your
15:25
bed
15:26
table,
15:26
okay?
15:26
Every
15:26
single
15:27
person
15:27
tells
15:27
me
15:27
that
15:27
they
15:28
do,
15:28
and
15:28
every
15:28
person
15:28
is
15:29
wrong,
15:29
okay?
15:30
They
15:30
say,
15:30
oh,
15:30
what
15:30
if
15:30
my
15:31
children
15:31
call
15:31
in
15:31
the
15:31
middle
15:32
of
15:32
the
15:32
night?
15:32
Number
15:32
one,
15:33
when
15:33
has
15:33
that
15:33
happened?
15:34
Almost
15:34
never.
15:35
Right?
15:35
Almost
15:36
never.
15:37
But
15:37
I
15:37
get
15:38
it.
15:38
I'm
15:38
a
15:38
parent.
15:38
Look,
15:38
I've
15:39
got
15:39
two
15:39
kids
15:39
and
15:39
they
15:39
drive
15:40
me
15:40
crazy.
15:40
So
15:40
sometimes
15:41
they
15:42
call
15:42
in
15:42
the
15:42
middle
15:42
of
15:42
the
15:43
night.
15:43
What
15:43
do
15:43
we
15:43
do
15:44
phone
15:45
plugged
15:45
in
15:45
across
15:45
the
15:46
room.
15:46
Okay?
15:47
That
15:47
way
15:47
if
15:47
I
15:47
need
15:48
to
15:48
look
15:48
at
15:48
it,
15:48
fantastic.
15:49
I
15:49
can
15:49
look
15:50
at
15:50
it.
15:50
But
15:50
you
15:51
know
15:51
what?
15:51
I
15:51
have
15:51
to
15:51
get
15:51
up
15:52
and
15:52
go
15:52
to
15:52
look
15:52
at
15:52
it
15:53
if
15:53
I
15:53
need
15:53
to.
15:53
So
15:54
leave
15:54
your
15:54
phone
15:54
across
15:55
from.
15:55
Do
15:55
not
15:55
look
15:56
at
15:56
the
15:56
clock.
15:56
Now,
15:56
you
15:57
might
15:57
be
15:57
wondering
15:57
why?
15:58
Like,
15:58
why
15:58
does
15:59
it
15:59
matter?
15:59
I'll
15:59
tell
15:59
you
16:00
why
16:00
it
16:00
matters.
16:00
The
16:01
second
16:01
you
16:01
look
16:01
at
16:01
the
16:01
clock,
16:02
you
16:02
instantly
16:03
do
16:03
the
16:03
mental
16:03
math.
16:04
And
16:04
now
16:04
you're
16:05
pissed
16:05
off.
16:05
It's
16:06
three
16:06
o'
16:06
clock
16:06
in
16:06
the
16:06
morning.
16:07
I'm
16:07
up
16:07
again.
16:08
Sleep,
16:09
sleep,
16:10
sleep.
16:10
And
16:10
you
16:10
try
16:11
to
16:11
force
16:11
yourself
16:12
to
16:12
sleep.
16:13
Rox,
16:13
in
16:13
the
16:13
history
16:14
of
16:14
time,
16:15
nobody
16:15
has
16:15
been
16:15
able
16:16
to
16:16
force
16:16
themselves
16:16
to
16:17
sleep
16:17
because
16:18
of
16:18
the
16:18
thing
16:18
I
16:18
just
16:19
told
16:19
you.
16:19
Your
16:19
heart
16:19
rate
16:20
has
16:20
to
16:20
be
16:20
at
16:20
60
16:20
or
16:21
below.
16:21
Guess
16:21
what
16:21
your
16:22
heart
16:22
rate
16:22
does
16:22
when
16:22
you're
16:23
pushing
16:23
yourself
16:23
to
16:23
sleep.
16:24
It's
16:24
going
16:25
up.
16:25
Guess
16:25
what
16:25
happens
16:26
when
16:26
you
16:26
do
16:26
the
16:26
mental
16:26
math
16:27
and
16:27
you
16:27
get
16:27
upset.
16:27
Your
16:28
heart
16:28
rate's
16:28
going
16:28
up.
16:29
Anything
16:30
you
16:30
can
16:30
do
16:30
to
16:31
lower
16:31
your
16:31
heart
16:32
rate
16:32
in
16:32
the
16:32
middle
16:32
of
16:32
the
16:33
night
16:33
is
16:33
the
16:33
best
16:34
thing
16:34
you
16:35
can
16:35
possibly
16:36
do.
16:36
Okay?
16:37
Now,
16:37
if
16:38
you
16:38
are
16:38
in
16:38
a
16:38
full
16:38
night
16:39
sweat,
16:39
I
16:39
recommend
16:39
having
16:40
a
16:40
extra
16:41
thing
16:41
of
16:41
clothing
16:42
right
16:42
next
16:42
to
16:42
the
16:42
bed.
16:43
I
16:43
also
16:44
recommend
16:44
that
16:44
you
16:45
have
16:45
a
16:45
nice,
16:45
like
16:46
a.
16:47
Not
16:47
a
16:47
warm
16:48
but
16:48
not
16:48
a
16:48
cool,
16:48
like
16:49
moist
16:49
washcloth
16:50
so
16:50
you
16:50
can
16:51
kind
16:51
of
16:51
wipe
16:51
the
16:51
sweat
16:51
up
16:51
you
16:51
so
16:52
you
16:52
just
16:52
don't
16:52
feel
16:52
so
16:52
grimy.
16:53
Some
16:53
women
16:54
will
16:54
go
16:54
back
16:54
to
16:54
bed
16:55
without
16:55
any
16:55
clothing
16:56
on.
16:56
Some
16:56
women
16:56
will
16:56
just
16:56
go
16:57
back
16:57
to
16:57
bed
16:57
with
16:57
a
16:57
T
16:57
shirt
16:57
on.
16:58
Whatever
16:58
works
16:58
for
16:59
you,
16:59
I
16:59
don't
16:59
care.
17:00
But
17:00
get
17:00
the
17:00
sweaty
17:01
stuff
17:01
off
17:01
of
17:01
you
17:02
so
17:02
you're
17:02
not
17:02
feeling
17:02
gross.
17:03
That's
17:03
number
17:04
two.
17:05
Okay,
17:05
then
17:05
number
17:06
three
17:06
is
17:06
breathwork.
17:07
There
17:07
is
17:08
a
17:08
way
17:08
using
17:08
breathing
17:09
that
17:09
you
17:09
can
17:09
slow
17:10
your
17:10
heartbeat
17:10
down
17:10
and
17:11
distract
17:11
yourself
17:12
from
17:12
being
17:12
so
17:12
upset.
17:14
My
17:14
favorite
17:14
form
17:15
of
17:15
breath
17:15
work
17:15
is
17:16
called
17:16
4,
17:16
7,
17:17
8.
17:18
Breathing.
17:18
It's
17:19
exactly
17:19
what
17:19
it
17:20
sounds
17:20
like.
17:20
I'm
17:20
going
17:20
to
17:21
give
17:21
you
17:21
a
17:21
video
17:22
that
17:22
you
17:22
can
17:22
link
17:22
to
17:23
for
17:23
the
17:23
show
17:24
notes.
17:24
That's
17:24
going
17:24
to
17:24
teach
17:25
everybody
17:25
the
17:25
technique.
17:26
But
17:26
I'm
17:26
going
17:26
to
17:26
describe
17:27
it
17:27
right
17:27
now,
17:27
if
17:27
that's
17:28
okay.
17:28
Sure,
17:28
that'd
17:29
be
17:29
great.
17:30
So
17:30
what
17:30
you
17:30
do
17:30
is
17:31
you
17:31
slowly
17:31
breathe
17:32
in
17:32
for
17:32
a
17:32
count
17:32
of
17:33
four.
17:33
Now,
17:33
while
17:34
you're
17:34
doing
17:34
this,
17:34
you
17:35
have
17:35
your
17:35
eyes
17:35
closed
17:36
and
17:36
in
17:36
your
17:36
mind
17:37
you
17:37
see
17:37
the
17:37
number
17:37
four,
17:38
then
17:38
the
17:38
number
17:38
three,
17:39
then
17:39
the
17:39
number
17:39
two,
17:40
then
17:40
the
17:40
number
17:40
one.
17:41
You
17:41
want
17:41
to
17:41
be
17:42
concentrating
17:42
on
17:43
the
17:43
number,
17:44
okay?
17:45
While
17:45
you're
17:45
doing
17:46
the
17:46
breathing.
17:46
What
17:47
this
17:47
does
17:47
is
17:47
it
17:48
distracts
17:48
you
17:48
when
17:48
you're
17:48
counting.
17:49
You
17:49
cannot
17:50
get
17:50
pissed
17:50
off
17:51
you
17:51
cannot
17:51
think
17:52
about
17:52
why
17:52
am
17:53
I
17:53
awake?
17:53
You
17:53
cannot
17:54
think
17:54
about
17:54
what
17:54
did
17:54
I
17:55
say
17:55
to
17:55
my
17:55
boss
17:55
or
17:56
my,
17:56
my,
17:57
you
17:57
know,
17:57
my
17:57
bed
17:57
partner's
17:58
driving
17:58
me
17:58
crazy.
17:59
None
17:59
of
17:59
those
17:59
thoughts
18:00
can
18:00
get
18:00
into
18:00
your
18:00
head
18:01
because
18:01
that
18:01
starts
18:02
what
18:02
we
18:02
call
18:02
monkey
18:02
mind.
18:03
And
18:03
then
18:03
you're
18:04
in
18:04
trouble,
18:04
right?
18:04
Then
18:05
you're.
18:05
Then
18:05
you're
18:05
an
18:06
hour
18:06
and
18:06
a
18:06
half
18:06
later,
18:07
you're
18:07
finally
18:07
starting
18:08
to
18:08
calm
18:08
down.
18:08
We
18:08
want
18:08
to
18:09
avoid
18:09
that
18:09
altogether.
18:10
So
18:10
once
18:10
again,
18:11
breathing
18:11
in
18:12
for
18:12
a
18:12
count
18:12
of
18:12
4,
18:13
3,
18:14
2,
18:14
1.
18:15
Then
18:15
you
18:16
hold
18:16
for
18:16
a
18:16
count
18:17
of
18:17
7,
18:18
6,
18:18
5,
18:19
4,
18:20
3,
18:20
2,
18:21
1.
18:22
Then
18:22
you
18:22
gently
18:23
push
18:23
out
18:23
1,
18:24
2,
18:25
3,
18:25
4,
18:26
5,
18:27
6,
18:27
7,
18:28
8.
18:29
Okay?
18:30
4,
18:30
7,
18:31
8,
18:32
breathing.
18:32
Now,
18:33
there's
18:33
a
18:33
couple
18:33
of
18:34
problems
18:34
with
18:34
4,
18:34
7,
18:34
8
18:35
breathing.
18:35
And
18:35
I
18:35
want
18:35
to
18:35
warn
18:36
people
18:36
ahead
18:36
of
18:36
time.
18:36
So
18:37
first
18:37
of
18:37
all,
18:37
when
18:37
I
18:38
tried
18:38
this
18:38
technique,
18:39
I
18:39
had
18:39
a
18:39
hard
18:39
time
18:39
holding
18:39
for
18:40
seven,
18:40
and
18:40
I
18:40
had
18:40
a
18:40
really
18:41
hard
18:41
time
18:41
pushing
18:41
air
18:42
out
18:42
for
18:42
eight.
18:43
So
18:43
modify
18:44
it.
18:44
Okay?
18:45
Start
18:45
with
18:45
four,
18:46
five,
18:46
six.
18:47
Breathing.
18:47
It's
18:48
easy.
18:48
Breathe
18:48
in
18:49
for
18:49
a
18:49
count
18:49
of
18:49
four.
18:50
Hold
18:50
for
18:50
a
18:50
count
18:50
of
18:51
five.
18:51
Gently
18:52
push
18:52
out
18:52
for
18:52
a
18:53
count
18:53
of
18:53
six.
18:53
Okay?
18:54
Once
18:54
you
18:55
can
18:55
do
18:55
that
18:55
for
18:55
a
18:55
week
18:55
straight,
18:56
then
18:57
you
18:57
can
18:57
move
18:57
to
18:58
4,
18:58
6,
18:58
7,
18:59
and
18:59
then
18:59
4,
18:59
7,
19:00
8.
19:00
But
19:00
start
19:00
out
19:01
with
19:01
4,
19:01
5,
19:01
6,
19:01
breathing.
19:02
Okay,
19:03
number
19:03
two.
19:03
You
19:04
need
19:04
about
19:04
22
19:05
zero
19:05
cycles
19:06
of
19:06
this
19:06
for
19:07
your
19:07
heart
19:07
rate
19:07
to
19:07
lower.
19:08
How
19:08
on
19:09
earth
19:09
are
19:09
you
19:09
going
19:09
to
19:09
count
19:10
for
19:10
20
19:10
cycles,
19:11
Michael?
19:11
When
19:12
you're
19:12
counting
19:12
and
19:12
you're
19:13
breathing
19:13
and
19:13
you've
19:13
got
19:13
all
19:13
this
19:14
other
19:14
stuff
19:14
going
19:14
on,
19:15
I
19:15
mean,
19:15
come
19:15
on,
19:16
it's
19:16
a
19:16
lot
19:16
of
19:17
numbers.
19:18
It's
19:18
a
19:18
lot
19:18
of
19:18
numbers.
19:19
So
19:19
here's
19:19
what
19:19
you
19:20
do
19:20
is
19:20
you
19:20
take
19:21
your
19:21
hands
19:21
and
19:21
you
19:21
make
19:21
gentle
19:22
fists
19:22
and
19:22
you
19:22
put
19:23
them
19:23
down
19:23
by
19:23
your
19:23
side.
19:24
And
19:24
when
19:24
you
19:24
are
19:25
lying
19:25
in
19:25
bed
19:25
and
19:25
you
19:26
go
19:26
through
19:26
one
19:26
cycle
19:27
of
19:27
four,
19:27
five,
19:27
six,
19:28
you
19:28
stick
19:28
out
19:28
a
19:28
finger.
19:29
And
19:29
then
19:29
a
19:29
second
19:30
cycle,
19:30
you
19:30
stick
19:30
out
19:31
a
19:31
finger.
19:31
And
19:31
by
19:31
the
19:32
time
19:32
you
19:32
get
19:32
to
19:32
ten
19:32
fingers,
19:33
you're
19:33
halfway
19:34
there.
19:34
Then
19:34
you
19:34
bring
19:35
them
19:35
back
19:35
and
19:35
you're
19:36
asleep.
19:36
The
19:37
goal
19:37
here
19:38
is
19:38
to
19:38
lower
19:38
your
19:39
heart
19:39
rate,
19:39
distract
19:40
your
19:40
brain
19:41
long
19:41
enough
19:41
for
19:42
the
19:42
natural
19:42
sleep
19:43
system
19:43
to
19:43
come
19:43
in
19:43
and
19:44
take
19:44
over.
19:44
Because
19:44
your
19:44
body
19:45
wants
19:45
to
19:45
fall
19:45
asleep
19:46
in
19:46
the
19:46
middle
19:46
of
19:46
the
19:46
night,
19:46
it
19:47
doesn't
19:47
want
19:47
to
19:47
be
19:47
awake.
19:48
But
19:48
you've
19:48
created
19:49
enough
19:49
anxiety
19:50
and
19:50
raised
19:51
your
19:51
heart
19:51
rate
19:52
so
19:52
you're
19:52
going
19:52
in
19:52
the
19:52
wrong
19:53
direction.
19:53
We've
19:54
got
19:54
to
19:54
take
19:54
you,
19:55
stop
19:55
you,
19:55
and
19:56
then
19:56
move
19:56
you
19:56
in
19:56
the
19:56
correct
19:57
direction.
19:57
The
19:58
way
19:58
we
19:58
stop
19:58
you
19:58
is
19:59
forcing
19:59
you
19:59
to
19:59
count.
20:00
Right?
20:00
The
20:01
way
20:01
we
20:01
move
20:01
you
20:01
in
20:01
the
20:01
right
20:01
direction
20:02
is
20:02
to
20:02
follow
20:02
the
20:02
breathing.
20:03
And
20:03
all
20:03
of
20:04
a
20:04
Sudden,
20:04
before
20:04
you
20:04
know
20:04
it,
20:05
you're
20:05
on
20:05
a
20:05
much
20:05
better
20:05
pathway
20:06
than
20:06
in
20:06
the
20:06
middle
20:07
of
20:07
the
20:07
night
20:07
waking
20:08
up
20:08
and
20:08
being
20:08
upset.
20:09
Make
20:09
sense?
20:09
Yes.
20:10
Oh,
20:11
oh
20:11
my
20:11
goodness.
20:11
It's
20:12
the.
20:12
Yes,
20:12
that's
20:13
exactly
20:13
the
20:13
thought
20:13
process.
20:14
At
20:14
3am
20:15
it
20:16
is
20:16
like,
20:16
oh
20:17
my
20:17
God,
20:17
I
20:17
need
20:18
to
20:18
make
20:18
myself
20:18
fall
20:18
asleep
20:19
and
20:19
it
20:19
turns
20:19
into
20:19
anxiety
20:20
and.
20:21
Yes,
20:21
that's
20:22
exactly
20:22
right.
20:22
Yes.
20:23
It's
20:23
like
20:23
an
20:23
endless
20:23
cycle.
20:24
And
20:24
it's
20:24
interesting
20:25
too
20:25
because
20:25
I
20:25
do
20:25
feel
20:26
like
20:26
anxiety
20:26
is
20:27
so
20:27
proud
20:27
present
20:28
at
20:28
this
20:28
time
20:28
of
20:29
life,
20:29
you
20:29
know,
20:29
with
20:30
all
20:30
these
20:30
things
20:30
going
20:31
on.
20:31
So
20:31
if
20:32
we're
20:32
already
20:32
kind
20:33
of
20:33
suffering
20:33
from
20:34
anxiety
20:34
as
20:35
we're
20:35
trying
20:35
to
20:35
even
20:35
fall
20:36
asleep
20:36
at
20:36
night,
20:38
you
20:38
know,
20:38
at
20:38
bedtime,
20:39
what
20:39
can
20:40
we
20:40
do
20:40
to
20:40
kind
20:41
of
20:41
combat
20:41
that?
20:42
Great
20:42
question.
20:44
Yeah.
20:45
So
20:45
this
20:45
gets
20:45
back
20:46
into
20:46
my
20:46
five
20:46
step
20:47
plan
20:47
so
20:47
I
20:47
can
20:48
add
20:48
a
20:48
few
20:48
question
20:48
things
20:49
to
20:49
my
20:49
five
20:49
step
20:49
plan.
20:50
So
20:50
step
20:50
number
20:50
two
20:51
is
20:51
to
20:52
stop
20:52
caffeine
20:53
by
20:53
2pm
20:54
Caffeine
20:55
is
20:55
problematic.
20:56
Okay,
20:57
why
20:57
is
20:57
it
20:57
problematic?
20:58
Well,
20:58
for
20:58
a
20:58
lot
20:59
of
20:59
people
20:59
who
20:59
are
20:59
going
20:59
through
21:00
perimenopause,
21:01
menopause,
21:02
post
21:02
menopause,
21:02
they're
21:03
exhausted
21:03
and
21:04
guess
21:04
what?
21:04
The
21:04
only
21:05
thing
21:05
they
21:05
can
21:05
grab
21:05
a
21:05
hold
21:06
of
21:06
that's
21:06
legal,
21:07
right?
21:07
Is
21:07
caffeine.
21:08
Right?
21:09
Unless
21:10
they're
21:10
right.
21:10
Unless
21:11
they're
21:11
taking
21:11
Adderall
21:12
or
21:12
you
21:12
know,
21:12
on
21:12
ADD
21:13
meds
21:13
or
21:13
something
21:14
like
21:14
that.
21:14
But
21:14
you
21:15
know,
21:15
they're
21:15
grabbing
21:15
the
21:15
java,
21:16
right?
21:16
And
21:16
here's
21:17
what
21:17
ends
21:17
up
21:17
happening
21:18
is
21:18
over
21:19
the
21:19
course
21:19
of
21:19
time,
21:19
your
21:20
body
21:20
adapts.
21:21
You
21:21
need
21:21
more
21:21
and
21:22
more
21:22
caffeine
21:23
in
21:23
order
21:23
to
21:23
make
21:24
you
21:24
feel
21:24
good,
21:24
right?
21:25
So
21:25
now
21:25
you're
21:25
escalating
21:26
the
21:26
dosage.
21:27
Well,
21:27
here's
21:27
the
21:28
problem.
21:28
Your
21:28
body,
21:29
even
21:29
though
21:29
it's
21:30
adapting
21:30
to
21:31
the
21:31
caffeine
21:31
more
21:32
and
21:32
more,
21:32
it
21:33
doesn't
21:33
excrete
21:34
it
21:34
in
21:34
any
21:35
faster
21:35
way.
21:36
So
21:36
your
21:36
body
21:37
takes
21:37
between
21:37
six
21:38
and
21:38
eight
21:38
hours
21:39
to
21:39
eliminate
21:40
caffeine,
21:41
period.
21:41
Full
21:41
stop.
21:42
Okay,
21:43
so
21:44
here's
21:44
the
21:44
problem.
21:45
In
21:45
the
21:46
last
21:46
year
21:46
and
21:46
a
21:46
half,
21:46
I've
21:47
been
21:47
drinking
21:47
coffee
21:47
to
21:47
help
21:48
me
21:48
stay
21:48
awake.
21:49
I
21:49
started
21:49
out
21:49
with
21:50
one
21:50
cup
21:50
a
21:50
morning
21:51
Michael,
21:51
and
21:51
now
21:51
I'm
21:51
at
21:52
three.
21:53
Something's
21:54
clearly
21:54
going
21:54
on
21:54
here.
21:55
Well,
21:55
it's
21:56
problematic
21:56
because
21:56
you're
21:57
also
21:57
now
21:57
saying
21:57
to
21:58
yourself,
21:58
oh
21:58
my
21:58
gosh,
21:58
it's
21:58
2
21:59
o'
21:59
clock
21:59
in
21:59
the
21:59
afternoon
22:00
and
22:00
you
22:00
hit
22:00
a
22:00
caffeine
22:01
crash,
22:02
right?
22:02
Because
22:02
the
22:02
caffeine
22:03
has
22:03
started
22:03
to
22:03
come
22:03
out
22:04
of
22:04
your
22:04
system.
22:04
So
22:05
what
22:05
do
22:05
you
22:05
do?
22:05
Re
22:05
up.
22:06
And
22:06
you
22:06
grab
22:07
more
22:07
caffeine
22:07
at
22:08
2:30,
22:08
3
22:09
o'.
22:09
Clock.
22:09
And
22:09
if
22:10
you're
22:10
wondering
22:10
why
22:10
you
22:10
can't
22:11
fall
22:11
asleep
22:11
at
22:11
night,
22:12
this
22:12
should
22:12
start
22:12
to
22:12
become
22:13
Pretty
22:13
obvious
22:13
at
22:14
this
22:14
point
22:14
is
22:14
there's
22:15
just
22:15
too
22:15
much
22:15
caffeine
22:16
on
22:16
board.
22:17
So
22:17
the
22:17
average
22:18
cup
22:18
of
22:18
coffee
22:18
has
22:19
110mg
22:20
of
22:20
caffeine
22:20
in
22:21
it.
22:21
That's
22:21
just
22:21
a
22:21
regular
22:22
cup
22:22
of
22:22
drip
22:23
coffee
22:23
has
22:24
110
22:24
milligrams
22:25
of
22:25
caffeine.
22:25
You
22:26
want
22:26
to
22:26
limit
22:26
yourself
22:27
to
22:27
two,
22:28
right?
22:28
So
22:29
you
22:29
want
22:29
to
22:29
wait,
22:30
by
22:30
the
22:30
way,
22:31
about
22:31
90
22:31
minutes
22:32
after
22:32
you
22:32
wake
22:32
up.
22:33
Now
22:33
people
22:33
are
22:33
saying,
22:33
hold
22:34
on
22:34
a
22:34
second.
22:35
Why
22:35
can't
22:35
I
22:35
have
22:35
coffee
22:36
be
22:36
the
22:36
first
22:36
thing
22:36
that
22:37
crosses
22:37
my
22:37
lips
22:37
in
22:38
the
22:38
morning?
22:38
Michael.
22:38
I
22:39
love
22:39
it.
22:39
It
22:40
gets
22:40
me
22:40
awake.
22:40
I
22:41
like
22:41
the
22:41
smell.
22:41
I
22:41
like
22:42
it
22:42
all.
22:42
I'll
22:43
tell
22:43
you
22:43
why.
22:43
Because
22:44
sleep
22:44
in
22:44
and
22:44
of
22:45
itself
22:45
is
22:45
a
22:45
dehydrative
22:46
event.
22:47
Most
22:47
people
22:48
don't
22:48
know
22:48
this,
22:48
but
22:48
you
22:49
lose
22:49
a
22:49
full
22:49
liter
22:50
of
22:50
of
22:50
water
22:51
every
22:51
day
22:52
from
22:52
just
22:52
the
22:52
humidity
22:53
in
22:53
your
22:53
breath.
22:54
Oh,
22:54
wow.
22:55
Through
22:55
your
22:55
breath.
22:57
From
22:57
your
22:57
breath.
22:57
Oh
22:57
my
22:58
gosh.
22:58
So
22:59
we
22:59
got
22:59
to
22:59
be
22:59
thoughtful
23:00
about
23:00
this
23:00
here.
23:01
We
23:01
want
23:01
to
23:01
hydrate
23:02
before
23:02
we
23:03
caffeinate.
23:04
So
23:05
one
23:05
of
23:05
the
23:06
steps,
23:06
and
23:06
it's
23:06
not
23:06
the
23:07
next
23:07
step,
23:07
but
23:07
it
23:07
is
23:08
eventual
23:08
step,
23:09
is
23:09
to
23:09
get
23:10
15
23:10
ounces
23:10
of
23:10
water
23:11
every
23:11
morning
23:12
before
23:12
you
23:13
have
23:13
caffeine.
23:13
But
23:13
step
23:14
number
23:14
two
23:14
in
23:14
order
23:15
to
23:15
get
23:15
a
23:15
good
23:15
night's
23:15
sleep
23:16
is
23:16
to
23:16
eliminate
23:17
caffeine
23:18
after
23:18
2pm
23:19
Just
23:20
stop
23:20
it,
23:20
okay?
23:21
Just
23:21
stop
23:21
your
23:21
caffeine
23:22
at
23:22
2pm
23:23
Now,
23:23
I
23:24
will
23:24
be
23:24
honest
23:24
with
23:24
you.
23:24
If
23:25
you're
23:25
a
23:25
six
23:25
to
23:25
seven
23:26
cup
23:26
of
23:26
coffee
23:27
per
23:27
day
23:28
drinker
23:28
and
23:28
you
23:29
stop
23:29
your
23:29
caffeine
23:29
at
23:30
2pm
23:30
you're
23:30
going
23:31
to
23:31
have
23:31
a
23:31
real
23:31
problem
23:31
on
23:31
your
23:32
hands.
23:32
So
23:33
you
23:33
may
23:33
have
23:33
to
23:33
take
23:33
some
23:34
of
23:34
those
23:34
caffeinated
23:35
beverages
23:35
that
23:35
you
23:35
have
23:36
later
23:36
in
23:36
the
23:36
day
23:36
and
23:37
do
23:37
half
23:37
caffeinated
23:38
and
23:38
half
23:38
decaf
23:39
and
23:39
get
23:40
your
23:40
body
23:40
used
23:40
to
23:40
that
23:41
and
23:41
slowly
23:41
do
23:42
what
23:42
we
23:42
call
23:42
caffeine
23:43
fading.
23:44
So
23:44
step
23:44
number
23:44
two
23:44
is
23:45
to
23:45
stop
23:45
caffeine
23:45
by
23:46
2pm
23:47
Step
23:47
number
23:47
three
23:47
has
23:47
to
23:47
do
23:48
with
23:48
alcohol.
23:49
So
23:49
a
23:50
lot
23:50
of
23:50
people
23:50
are
23:51
stressed
23:51
and
23:51
so
23:51
what
23:52
do
23:52
they
23:52
like
23:52
to
23:52
do?
23:52
They
23:52
like
23:52
to
23:53
have
23:53
a
23:53
glass
23:53
of
23:53
wine
23:53
or
23:54
a
23:54
martini
23:54
at
23:55
night
23:55
or,
23:55
you
23:55
know,
23:56
a
23:56
cocktail,
23:56
maybe
23:57
a
23:57
beer,
23:57
watching
23:57
the
23:57
football
23:58
game.
23:58
It's
23:58
football
23:59
season,
23:59
whatever,
24:00
right?
24:00
And
24:00
it
24:00
helps
24:01
them
24:01
relax.
24:02
It's
24:02
terrible
24:03
for
24:04
your
24:04
sleep.
24:05
Alcohol
24:06
literally
24:06
destroys
24:07
stages
24:08
three
24:08
and
24:08
four
24:08
sleep,
24:09
which
24:09
is
24:09
your
24:09
physical
24:10
restoration.
24:10
So
24:11
half
24:11
the
24:11
reason
24:11
you
24:11
have
24:12
a
24:12
hangover
24:12
is
24:12
due
24:12
to
24:13
dehydration.
24:13
The
24:14
other
24:14
half
24:14
is
24:14
because
24:14
you're
24:14
not
24:15
getting
24:15
deep
24:15
sleep.
24:16
The
24:16
closer
24:17
you
24:17
are
24:18
to
24:18
lights
24:18
out
24:19
when
24:19
you
24:19
drink
24:19
alcohol,
24:20
the
24:20
worse
24:20
it
24:21
is.
24:21
Very
24:22
similar
24:22
to
24:22
caffeine,
24:23
by
24:23
the
24:23
way.
24:23
The
24:23
closer
24:24
to
24:25
lights
24:25
out
24:25
you
24:25
drink
24:26
caffeine,
24:26
the
24:26
larger
24:27
effect
24:27
it
24:27
has
24:27
on
24:28
your
24:28
sleep,
24:28
same
24:28
holds
24:29
true
24:29
with
24:29
alcohol.
24:30
Here's
24:30
the
24:30
problem.
24:31
Alcohol
24:31
makes
24:32
you
24:32
feel
24:32
sleepy.
24:33
Caffeine
24:33
makes
24:33
you
24:33
feel
24:34
awake,
24:34
right?
24:34
And
24:35
so
24:35
when
24:35
you
24:35
drink
24:35
alcohol,
24:36
you're
24:36
like,
24:36
oh,
24:36
I'm
24:36
so
24:37
relaxed.
24:38
Oh,
24:38
I
24:38
can
24:38
just
24:38
drift
24:38
off
24:39
to
24:39
sleep.
24:39
And
24:40
a
24:40
lot
24:40
of
24:40
people
24:40
will
24:40
tell
24:41
me,
24:41
you
24:41
know
24:41
what,
24:42
I
24:42
sleep
24:42
better
24:42
if
24:43
I
24:43
have
24:43
a
24:43
drink
24:44
before
24:44
bed.
24:45
So
24:45
you
24:46
think
24:46
you
24:46
sleep
24:46
better,
24:46
but
24:47
if
24:47
I
24:47
put
24:47
electrodes
24:47
all
24:48
over
24:48
your
24:48
head,
24:48
here's
24:49
what
24:49
I
24:49
can
24:49
tell
24:49
you.
24:49
Your
24:50
sleep
24:50
is
24:50
awful.
24:51
You're
24:51
not
24:51
getting
24:52
into
24:52
the
24:52
deep
24:52
stages
24:52
of
24:53
sleep.
24:53
And
24:54
this
24:55
brings
24:55
on
24:56
those
24:56
hot
24:57
flashes
24:57
we
24:57
were
24:57
just
24:58
talking
24:58
about.
24:59
So.
24:59
Because
25:00
it
25:00
causes
25:00
sleep
25:01
deprivation.
25:02
So
25:02
the
25:02
worst
25:02
quality
25:03
and
25:03
quantity
25:04
sleep
25:04
that
25:04
you
25:05
get,
25:05
the
25:05
greater
25:06
likelihood
25:06
is
25:06
that
25:07
you're
25:07
going
25:07
to
25:07
have
25:07
all
25:07
of
25:07
these
25:08
menopausal
25:08
symptoms,
25:09
right?
25:10
So
25:10
getting
25:10
high,
25:11
good
25:11
quality
25:12
sleep
25:12
lowers
25:13
your
25:13
chances
25:13
of
25:13
having
25:14
those
25:14
things.
25:14
And
25:15
alcohol
25:15
unfortunately
25:16
is
25:16
a
25:17
real
25:17
deterrent.
25:18
Now
25:18
I'm
25:18
not
25:18
saying
25:19
that
25:19
you
25:19
can't
25:19
ever
25:19
have
25:19
a
25:19
glass
25:20
of
25:20
wine.
25:20
I
25:20
just
25:21
want
25:21
you
25:21
to
25:21
do
25:21
it,
25:21
let's
25:22
say
25:22
three
25:22
hours
25:22
before
25:23
lights
25:23
out.
25:24
So
25:24
if
25:24
you
25:24
get
25:24
into
25:25
bed
25:25
at
25:25
10,
25:25
your
25:26
last
25:26
sip
25:27
of
25:27
alcohol
25:27
should
25:27
be
25:28
at
25:28
7
25:28
o',
25:28
clock,
25:29
right?
25:29
Or
25:30
6:30,
25:30
right?
25:31
So
25:31
am
25:31
I
25:32
talking
25:32
about
25:32
day
25:32
drinking?
25:33
Yes,
25:33
I
25:34
am
25:34
talking
25:34
about.
25:35
Oh
25:35
really?
25:35
Day
25:36
drinking
25:36
too?
25:37
Damn
25:37
it.
25:39
That's
25:39
one
25:40
of
25:40
the
25:40
best
25:40
to
25:40
be
25:40
thoughtful.
25:41
Yeah,
25:41
you
25:41
want
25:41
to
25:42
be
25:42
thoughtful.
25:42
If
25:43
you're
25:43
going
25:43
to
25:43
do
25:43
day
25:44
drinking,
25:44
just
25:44
make
25:44
sure
25:44
it's
25:45
before
25:45
2
25:45
o'.
25:45
Clock.
25:46
Okay?
25:47
Now
25:47
step
25:47
number
25:48
four
25:49
is
25:49
about
25:49
exercise,
25:50
okay?
25:51
And
25:51
look,
25:51
I
25:52
am
25:52
a
25:52
fan.
25:52
I
25:53
exercise
25:53
every
25:53
day.
25:54
I
25:54
just
25:54
got
25:54
back
25:54
from
25:55
the
25:55
gym.
25:55
And
25:55
by
25:55
the
25:55
way,
25:56
exercise
25:56
is
25:56
the
25:57
single
25:57
best
25:57
way
25:58
way
25:58
to
25:58
improve
25:59
your
25:59
sleep
25:59
quality.
26:00
Single
26:00
best
26:00
way.
26:01
However,
26:01
you
26:02
can't
26:02
do
26:02
it
26:02
too
26:02
close
26:02
to
26:03
bedtime
26:03
because
26:03
you
26:03
raise
26:04
your
26:04
core
26:04
body
26:04
temperature.
26:05
And
26:05
remember,
26:06
we
26:06
want
26:06
our
26:06
core
26:06
body
26:07
temperature
26:07
to
26:07
drop,
26:08
not
26:08
raise,
26:09
before
26:09
we
26:10
go
26:10
to
26:10
bed.
26:10
So
26:11
exercise
26:11
daily,
26:12
but
26:12
stop
26:12
exercise
26:13
four
26:14
hours
26:14
before
26:15
bed.
26:15
You
26:15
notice
26:16
step
26:16
one
26:16
is
26:17
have
26:17
one
26:17
wakeup
26:18
time.
26:18
Step
26:18
two
26:19
is
26:19
to
26:19
stop
26:19
caffeine
26:20
by
26:20
two.
26:20
Step
26:21
three
26:21
is
26:21
to
26:21
stop
26:21
alcohol
26:22
three
26:22
hours
26:22
before
26:23
bed.
26:23
And
26:23
step
26:23
four
26:24
is
26:24
to
26:24
exercise
26:24
daily
26:25
and
26:25
stop
26:26
four
26:26
hours
26:26
before
26:26
bed.
26:27
Step
26:27
number
26:28
five
26:28
has
26:28
to
26:28
do
26:28
with
26:28
wake
26:29
up.
26:29
And
26:29
there's
26:30
three
26:30
things
26:30
I
26:30
want
26:30
you
26:30
to
26:31
do.
26:31
I
26:31
want
26:31
you
26:32
to
26:32
wake
26:32
up
26:32
in
26:32
the
26:32
morning,
26:32
I
26:33
want
26:33
you
26:33
to
26:33
drink
26:33
15
26:34
ounces
26:34
of
26:34
water.
26:34
That's
26:35
where
26:35
that
26:35
hydration
26:35
thing
26:36
comes
26:36
in
26:36
that
26:36
we
26:36
were
26:36
talking
26:37
about.
26:37
And
26:38
I
26:38
want
26:38
you
26:38
to
26:38
go
26:38
outside
26:40
and
26:40
get
26:40
sunlight.
26:41
Yes,
26:42
direct
26:42
sunlight.
26:43
Although
26:43
today
26:44
wasn't
26:44
the
26:44
Best
26:44
day
26:44
here
26:45
in
26:45
Southern
26:45
California
26:45
for
26:46
sunlight.
26:46
Most
26:47
days
26:47
it
26:47
is
26:47
pretty
26:47
good.
26:48
You
26:48
want
26:48
to
26:48
get
26:48
some
26:49
sunshine
26:49
because
26:49
that
26:50
helps
26:50
eliminate
26:51
melatonin
26:52
and
26:52
it
26:52
helps
26:52
clear
26:53
the
26:53
brain
26:53
fog
26:53
in
26:53
the
26:54
morning.
26:54
And
26:54
you
26:55
want
26:55
to
26:55
take
26:55
15
26:55
deep
26:56
breaths
26:56
just
26:56
to
26:56
wake
26:57
up
26:57
your
26:57
respiratory
26:57
system.
26:58
I
26:59
promise
26:59
you,
26:59
if
26:59
all
27:00
you
27:00
did
27:00
was
27:00
these
27:01
five
27:01
steps,
27:01
the
27:02
quality
27:02
of
27:02
your
27:02
sleep
27:03
would
27:03
improve
27:03
easily
27:04
20,
27:04
30,
27:04
maybe
27:05
even
27:05
40%.
27:06
Oh,
27:06
wow.
27:07
So
27:07
that's
27:07
like,
27:07
I
27:07
mean,
27:08
those
27:08
are
27:08
takeaways
27:08
that
27:09
somebody
27:09
could
27:09
do
27:09
tonight.
27:10
Absolutely,
27:11
yeah.
27:12
Yeah.
27:12
And
27:12
that's
27:13
the
27:13
goal
27:13
is
27:13
it
27:14
doesn't
27:14
have
27:14
to
27:14
be
27:15
complicated.
27:15
Like
27:16
people
27:16
seem
27:16
to
27:16
over
27:17
complicate
27:18
their
27:18
sleep
27:18
and
27:19
the
27:19
idea
27:19
of
27:19
sleep.
27:20
And
27:20
at
27:20
the
27:20
end
27:20
of
27:20
the
27:20
day,
27:21
number
27:21
one,
27:22
sleep
27:22
is
27:22
flexible.
27:23
Okay.
27:24
People
27:24
need
27:24
to
27:24
understand
27:25
if
27:25
you
27:25
only
27:26
get
27:26
five
27:26
hours,
27:27
one
27:27
night,
27:27
you're
27:28
not
27:28
going
27:28
to
27:28
die.
27:29
Okay?
27:29
Your
27:29
head's
27:30
not
27:30
going
27:30
to
27:30
pop
27:30
off.
27:31
Like,
27:31
I
27:31
promise,
27:32
like
27:32
it's
27:32
happened
27:33
before.
27:33
Like,
27:34
why
27:34
are
27:34
you
27:34
getting
27:34
so
27:35
upset
27:35
about
27:35
this
27:35
thing?
27:36
It's
27:36
just
27:36
bad
27:36
if
27:37
it's
27:37
happening
27:37
every
27:38
single
27:38
night,
27:39
right?
27:39
And
27:40
so
27:40
what
27:40
you
27:40
really
27:40
want
27:41
to
27:41
do
27:41
is
27:41
you
27:41
really
27:42
want
27:42
to
27:42
have
27:42
some
27:42
level
27:42
of
27:43
consistency.
27:43
Sleep
27:44
responds
27:44
best
27:45
to
27:45
a
27:45
consistent
27:46
schedule.
27:46
This
27:46
is
27:47
why
27:47
I
27:47
make
27:47
wake
27:48
up
27:48
times
27:49
so
27:49
consistent.
27:50
And
27:50
by
27:50
the
27:51
way,
27:51
when
27:51
you
27:51
make
27:51
your
27:51
wake
27:52
up
27:52
time
27:52
consistent,
27:53
it
27:53
makes
27:53
your
27:53
bedtime
27:54
consistent
27:54
whether
27:54
you
27:55
like
27:55
it
27:55
or
27:55
not.
27:56
Right?
27:56
Because
27:57
here's
27:57
the
27:57
thing,
27:57
if
27:57
you
27:58
know
27:58
you're
27:58
waking
27:58
up
27:58
at
27:59
six
27:59
o'
27:59
clock
27:59
in
27:59
the
28:00
morning
28:00
on
28:00
Saturday,
28:01
you're
28:01
probably
28:02
not
28:02
staying
28:02
out
28:02
until
28:03
3
28:03
o'
28:03
clock
28:03
in
28:03
the
28:03
morning
28:04
on
28:04
Friday
28:04
night.
28:05
And
28:05
that
28:06
starts
28:06
to
28:07
metric
28:07
you
28:07
and
28:07
starts
28:08
to
28:08
limit
28:08
you
28:08
on
28:09
your
28:09
behaviors.
28:09
Because
28:10
what
28:10
we're
28:10
really
28:10
talking
28:11
about
28:11
here
28:11
is
28:11
lifestyle
28:12
behavior
28:12
behaviors.
28:13
That's
28:13
the
28:13
biggest
28:14
thing
28:14
that
28:14
affects
28:14
sleep.
28:15
Now
28:15
there
28:16
is
28:16
another
28:16
area
28:16
that
28:17
I
28:17
think
28:17
we,
28:17
we
28:17
haven't
28:18
talked
28:18
about
28:18
that.
28:18
I
28:18
want
28:18
to
28:19
take
28:19
a
28:19
break
28:19
and
28:19
I
28:19
want
28:19
to
28:20
talk
28:20
about
28:20
that
28:20
because
28:20
I
28:21
think
28:21
it's
28:21
important,
28:21
which
28:22
is
28:22
a
28:22
sleep
28:23
disorder.
28:24
So
28:24
a
28:24
lot
28:24
of
28:25
women
28:25
don't
28:25
know
28:25
this,
28:26
but
28:27
the
28:27
ratio
28:28
of
28:28
men
28:29
to
28:29
women
28:29
for
28:29
sleep
28:30
apnea,
28:30
it's
28:31
two
28:31
men
28:31
for
28:31
every
28:32
single
28:32
female
28:33
that
28:33
have
28:33
sleep
28:33
apnea.
28:34
However,
28:35
that
28:35
ratio
28:35
completely
28:36
changes
28:37
when
28:37
women
28:37
go
28:37
to
28:37
menopause.
28:38
And
28:38
it's
28:38
one
28:38
to
28:38
one.
28:40
Really?
28:41
Really.
28:42
So
28:42
here's
28:42
what
28:42
we
28:43
think
28:43
is
28:43
going
28:43
on.
28:43
Number
28:44
one,
28:44
there's
28:44
some
28:44
weight
28:45
gain.
28:45
Number
28:45
two,
28:46
it's
28:46
hormonal
28:46
disruption.
28:47
And
28:48
we
28:48
think
28:48
it
28:48
may
28:48
have
28:48
something
28:48
to
28:49
do
28:49
with
28:49
the
28:49
respiratory
28:49
centers.
28:50
So
28:51
you
28:51
want
28:51
to
28:51
be
28:51
thoughtful
28:52
when
28:52
you
28:52
hit
28:53
menopause.
28:53
Number
28:54
one,
28:54
if
28:54
somebody
28:54
tells
28:55
you
28:55
that
28:55
you
28:55
snore,
28:56
you
28:56
might
28:56
want
28:56
to
28:56
ask
28:57
them,
28:57
do
28:57
I
28:57
Stop
28:57
breathing
28:58
in
28:58
my
28:58
sleep.
28:58
Because
28:58
you
28:59
could
28:59
have
28:59
sleep
29:00
apnea.
29:01
Sleep
29:01
apnea
29:02
is
29:02
a
29:03
serious
29:03
situation.
29:04
I
29:04
mean,
29:05
I
29:05
don't
29:05
want
29:05
to
29:05
scare
29:05
anybody,
29:06
but.
29:06
But
29:06
I
29:06
do
29:06
want
29:06
to
29:07
tell
29:07
you,
29:07
many,
29:07
many,
29:08
many
29:08
people
29:08
who
29:08
are
29:08
listening
29:09
to
29:09
this
29:09
show
29:09
and
29:10
their
29:10
partners
29:11
could
29:11
easily
29:12
have
29:12
sleep
29:12
apnea
29:13
and
29:13
have
29:13
no
29:14
idea
29:14
that
29:14
they
29:14
have
29:14
it
29:15
because
29:15
you
29:15
don't
29:15
recognize
29:16
it.
29:16
You
29:16
don't
29:16
wake
29:17
up
29:17
and
29:17
say,
29:17
oh,
29:17
gosh,
29:18
I
29:18
must
29:18
have
29:18
stopped
29:18
breathing
29:19
in
29:19
my
29:19
sleep.
29:19
No,
29:19
your
29:20
bed
29:20
partner
29:20
is
29:20
looking
29:20
at
29:21
you
29:21
saying,
29:21
holy
29:21
shit,
29:21
you
29:22
scared
29:22
the
29:22
crap
29:22
out
29:22
of
29:23
me
29:23
last
29:23
night
29:23
because
29:24
I
29:24
thought
29:24
you
29:24
died
29:25
27
29:25
times.
29:26
Right?
29:26
Can
29:26
you.
29:27
Can
29:27
you
29:27
fix
29:27
that
29:28
already?
29:28
Right?
29:29
And
29:29
that's
29:29
what
29:29
we.
29:30
That's
29:30
what
29:30
we
29:30
really
29:30
want
29:31
to
29:31
do.
29:31
Now,
29:31
here's
29:32
the
29:32
good
29:32
news
29:32
as
29:32
well,
29:33
is
29:33
since
29:33
COVID
29:34
very
29:34
few
29:35
people
29:35
have
29:35
to
29:35
actually
29:35
go
29:35
into
29:36
a
29:36
sleep
29:36
laboratory
29:37
any
29:37
longer.
29:37
Used
29:38
to
29:38
be
29:38
we
29:38
go
29:39
to
29:39
the
29:39
hospital.
29:39
We
29:40
had
29:40
a
29:40
special
29:40
lab
29:41
set
29:41
up.
29:41
You
29:41
went
29:41
in,
29:41
I
29:42
glued
29:42
electrodes
29:42
all
29:43
over
29:43
your
29:43
body,
29:43
I
29:43
put
29:43
belts
29:44
across
29:44
your
29:44
chest,
29:44
and
29:44
I
29:45
made
29:45
you
29:45
fall
29:45
asleep.
29:46
Not
29:46
really
29:46
the
29:46
best
29:46
environment,
29:47
by
29:47
the
29:47
way,
29:48
to
29:48
get
29:48
that
29:48
data.
29:49
But
29:49
as
29:49
soon
29:50
as
29:50
Covid
29:50
hit,
29:50
nobody
29:51
wanted
29:51
to
29:51
sleep
29:51
in
29:52
the
29:52
bed
29:52
that
29:52
somebody
29:52
else
29:53
had
29:53
slept
29:53
in
29:53
the
29:53
night
29:53
before.
29:54
So
29:54
all
29:55
the
29:55
technology
29:56
shrank
29:56
and
29:56
became
29:57
portable.
29:58
Now,
29:59
for
29:59
$200.
30:00
That's
30:01
right,
30:01
folks,
30:01
for
30:02
less
30:02
than
30:02
$200,
30:03
you
30:03
can
30:04
actually
30:04
have
30:04
a
30:05
consult
30:05
on
30:06
the.
30:06
On
30:06
a
30:06
zoom
30:07
call.
30:07
Just
30:07
like
30:07
what
30:08
you
30:08
and
30:08
I
30:08
are
30:08
talking
30:08
now.
30:09
Doctor
30:10
pushes
30:10
the
30:10
button,
30:11
sends
30:11
it.
30:11
Sends
30:12
the
30:12
test
30:12
to
30:12
your
30:13
house.
30:14
You
30:14
wear
30:14
it
30:14
on
30:15
your
30:15
wrist.
30:16
That's
30:16
it.
30:16
There's
30:17
a
30:17
little
30:17
thing
30:17
on
30:17
your
30:17
finger.
30:18
That's
30:18
the
30:18
whole
30:18
thing.
30:19
I
30:19
actually
30:19
have
30:19
one
30:19
around
30:20
here
30:20
somewhere.
30:20
Oh,
30:20
yeah?
30:21
Let's
30:21
see.
30:22
So
30:22
this
30:22
is
30:22
what
30:23
a
30:23
sleep
30:23
study
30:24
looks
30:24
like
30:24
nowadays.
30:25
Oh,
30:25
my.
30:25
So
30:25
it's
30:25
not
30:26
even
30:26
like
30:26
a
30:26
big
30:26
mask
30:27
or
30:27
anything
30:27
like
30:27
that?
30:29
Nothing
30:29
like
30:29
that.
30:30
Wow,
30:30
look
30:31
at
30:31
this.
30:32
It
30:32
looks
30:32
like
30:32
a
30:32
watch.
30:33
It
30:33
looks
30:33
like
30:33
a
30:34
watch.
30:34
Exactly.
30:36
It
30:36
looks
30:36
almost
30:36
like
30:36
an
30:37
Apple
30:37
watch,
30:37
right?
30:38
Seriously?
30:39
Yeah.
30:40
This
30:40
is
30:40
it.
30:41
This
30:41
is
30:41
a
30:41
sleep
30:41
study.
30:42
Wow.
30:42
That's
30:42
the
30:42
whole
30:43
thing.
30:43
We
30:44
send
30:44
it
30:44
to
30:44
your
30:44
house,
30:45
you
30:45
put
30:45
this
30:46
on,
30:46
you
30:46
wear
30:46
it,
30:47
all
30:47
the
30:47
information
30:47
jumps
30:48
to
30:48
your
30:48
phone
30:48
in
30:49
the
30:49
morning,
30:49
goes
30:50
to
30:50
the
30:50
cloud.
30:51
24
30:52
hours
30:52
later,
30:52
you're
30:52
meeting
30:53
with
30:53
one
30:53
of
30:53
our
30:53
doctors
30:54
who's
30:54
giving
30:54
you
30:55
the
30:55
results
30:55
and
30:56
walking
30:56
you
30:56
through
30:57
possible
30:57
treatment
30:57
modalities.
30:58
So
30:59
this
30:59
is
30:59
easy.
31:00
I
31:00
want
31:00
people
31:00
to
31:01
understand
31:01
that.
31:01
And
31:02
it's
31:02
something
31:02
that
31:02
you
31:03
should
31:03
consider.
31:03
Now,
31:04
you
31:04
might
31:04
be
31:04
considering
31:04
it
31:05
for
31:05
your
31:05
bed
31:05
partner.
31:05
You
31:05
might
31:06
consider
31:06
it
31:06
for
31:06
yourself.
31:06
I
31:07
mean,
31:07
the
31:07
good
31:07
news
31:07
is,
31:08
is
31:08
that
31:08
it's
31:08
all
31:08
it's
31:09
all
31:09
covered
31:09
by
31:09
insurance.
31:10
It's
31:10
less
31:10
than
31:11
200
31:11
bucks.
31:11
So
31:11
it's
31:12
an
31:12
easy
31:12
lift
31:13
for
31:13
most
31:13
people,
31:14
and
31:15
you
31:15
can
31:15
learn
31:15
a
31:15
lot
31:16
of
31:16
information
31:17
about
31:17
what's
31:17
going
31:17
on
31:18
with
31:18
you.
31:18
So
31:19
I
31:19
really
31:19
want
31:19
to
31:20
enforce
31:20
the
31:21
idea
31:21
for
31:21
people
31:22
that,
31:22
number
31:23
one,
31:23
it's
31:23
not
31:24
a
31:24
bad
31:24
idea
31:24
to
31:24
have
31:24
a
31:24
sleep
31:25
study.
31:25
Number
31:25
two,
31:26
it's
31:26
not
31:26
expensive
31:26
any
31:27
longer.
31:27
Number
31:27
three,
31:27
it's
31:28
not
31:28
difficult.
31:28
It's
31:29
not
31:29
like
31:29
it's
31:29
a
31:29
huge
31:29
hassle.
31:30
It
31:30
literally
31:30
show
31:31
up
31:31
at
31:31
your
31:31
door,
31:31
and
31:31
then
31:32
the
31:32
next
31:32
day
31:32
you're
31:32
talking
31:32
about
31:33
it
31:33
with
31:33
your
31:33
doctor
31:33
on.
31:34
On
31:34
the
31:34
zoom.
31:35
Wow.
31:35
So
31:35
I
31:36
did
31:36
not
31:36
realize
31:36
that
31:36
sleep
31:37
apnea
31:37
went
31:37
up
31:38
during
31:38
menopause.
31:39
Like
31:39
the.
31:40
It
31:40
does.
31:40
It
31:41
doubles
31:41
for
31:41
women.
31:42
Wow.
31:42
So
31:43
if
31:43
we
31:43
do
31:43
find
31:43
out
31:44
that
31:44
we
31:44
have
31:44
sleep
31:44
apnea,
31:45
what
31:45
can
31:45
we
31:45
do
31:45
to
31:46
treat
31:46
it?
31:47
Great
31:47
question.
31:47
So
31:48
there's
31:48
a
31:48
whole
31:48
host
31:48
of
31:49
different
31:49
possible
31:49
treatments.
31:50
Let's
31:51
talk
31:51
about
31:51
several
31:51
of
31:52
them
31:52
now.
31:52
So
31:53
the
31:53
most
31:53
popular
31:54
and
31:54
the
31:54
one
31:55
that
31:55
works
31:55
the
31:55
best
31:55
is
31:55
something
31:56
called
31:56
a
31:56
CPAP
31:57
machine.
31:58
This
31:58
is
31:58
a
31:59
mask
31:59
that
31:59
you
31:59
wear
32:00
on
32:00
your
32:00
nose.
32:00
So
32:00
let
32:01
me
32:01
explain
32:01
to
32:01
everybody
32:01
what
32:02
sleep
32:02
apnea
32:02
is.
32:03
Sleep
32:03
apnea
32:03
is
32:03
a
32:04
situation
32:04
where
32:04
your
32:04
throat
32:05
collapses
32:05
onto
32:06
itself
32:06
and
32:07
it
32:07
closes,
32:08
and
32:08
there's
32:08
no
32:08
air
32:08
getting
32:09
in.
32:09
So
32:09
we
32:09
have
32:10
to
32:10
do
32:10
something
32:10
to
32:10
open
32:11
up
32:11
your
32:11
airway.
32:12
There's
32:12
three
32:13
different
32:13
ways
32:13
that
32:13
we
32:14
can
32:14
go
32:14
about
32:14
doing
32:14
this.
32:15
Number
32:15
one
32:15
is
32:16
by
32:16
pushing
32:16
air
32:17
down
32:17
your
32:17
throat.
32:18
So
32:18
if
32:18
we
32:18
put
32:18
a
32:19
mask
32:19
on
32:19
your
32:19
face
32:19
and
32:20
we
32:20
shoot
32:20
air
32:20
up
32:20
your
32:21
nose,
32:21
it
32:21
goes
32:21
down,
32:22
and
32:22
when
32:22
it
32:22
hits
32:22
that
32:22
area,
32:23
it
32:23
just
32:23
ever
32:23
so
32:23
slightly
32:24
opens
32:24
it
32:24
up,
32:25
shoots
32:25
air
32:25
straight
32:25
to
32:26
your
32:26
lungs.
32:26
It
32:26
works
32:27
99%
32:28
of
32:28
the
32:29
time.
32:29
It's
32:29
called
32:29
a
32:29
CPAP
32:30
machine.
32:31
That
32:31
stands
32:31
for
32:31
continuous
32:32
positive
32:33
airway
32:34
pressure.
32:34
Basically
32:35
Rox,
32:36
it's
32:37
a
32:37
hairdryer
32:37
blowing
32:37
up
32:37
your
32:38
nose
32:38
all
32:38
night
32:38
long.
32:38
Okay,
32:39
now,
32:39
I
32:40
want
32:40
to
32:40
be
32:40
clear.
32:40
It's
32:41
not
32:41
hot
32:41
air.
32:41
It's
32:42
cool
32:42
air.
32:42
It's
32:43
moist
32:43
air.
32:44
And
32:44
it's
32:44
actually
32:45
much
32:45
more
32:45
comfortable
32:46
than
32:46
you
32:46
might
32:46
imagine.
32:47
Now,
32:47
there's
32:47
a
32:47
lot
32:48
of
32:48
people
32:48
out
32:48
there
32:48
who
32:48
are
32:48
like,
32:48
I
32:49
can't
32:49
sleep
32:49
with
32:49
a
32:50
mask
32:50
on
32:50
my
32:50
face.
32:50
I've
32:51
got
32:51
claustrophobia.
32:52
There's
32:52
no
32:52
way
32:52
I
32:53
can
32:53
it
32:53
do.
32:53
Do
32:53
this.
32:54
Okay,
32:55
fine.
32:56
Just
32:56
remember,
32:57
CPAP
32:58
is
32:58
arguably
32:59
the
32:59
best
32:59
treatment
33:00
out
33:00
there.
33:00
The
33:01
second
33:01
one
33:01
is
33:02
a
33:02
dental
33:02
appliance.
33:03
This
33:03
is
33:03
a
33:03
mouth
33:04
guard
33:04
like
33:04
you
33:04
see
33:04
the
33:04
football
33:05
players
33:05
wear,
33:06
except
33:06
it's
33:06
an
33:06
upper
33:07
and
33:07
a
33:07
lower.
33:08
And
33:08
the
33:08
lower
33:08
comes
33:09
out
33:09
just
33:09
a
33:09
little
33:09
bit
33:10
further
33:10
than
33:10
your
33:11
upper.
33:11
And
33:11
what
33:12
it
33:12
does
33:12
is
33:12
when
33:12
you
33:12
do
33:12
that
33:13
move
33:13
forward,
33:13
it
33:14
opens
33:14
up
33:14
your
33:15
posterior
33:15
airway
33:16
space.
33:16
So
33:16
that
33:16
area
33:17
that
33:17
was
33:17
collapsing
33:18
now
33:18
becomes
33:19
enlarged.
33:20
Right.
33:20
So
33:21
CPAP
33:22
pushes
33:22
air
33:23
down
33:23
and
33:23
pushes
33:23
all
33:24
the
33:24
tissue
33:24
out
33:24
of
33:24
the
33:25
way.
33:25
An
33:25
oral
33:25
appliance
33:26
moves
33:26
the
33:27
mandible
33:27
forward,
33:28
thereby
33:28
pushing
33:28
all
33:29
the
33:29
tissue
33:29
out
33:29
of
33:29
the
33:29
way.
33:29
So
33:30
we're
33:30
doing
33:30
basically
33:30
the
33:31
same
33:31
thing
33:31
but
33:31
with
33:31
a
33:32
different
33:32
apparatus.
33:33
Now,
33:33
here's
33:33
what's
33:33
nice
33:34
about
33:34
these
33:34
dental
33:34
appliances.
33:35
It's
33:35
not
33:35
a
33:36
mask
33:36
sitting
33:36
on
33:36
your
33:36
face.
33:37
There's
33:37
no
33:37
air
33:37
blowing
33:38
up
33:38
your
33:38
nose.
33:38
You
33:39
just
33:39
pop
33:39
it
33:39
in,
33:40
go
33:40
to
33:40
sleep.
33:41
The
33:41
these
33:41
need
33:42
to
33:42
be
33:42
done
33:42
by
33:42
a
33:42
dentist.
33:43
They
33:43
need
33:43
to
33:43
be
33:43
done
33:44
by
33:44
somebody
33:44
who
33:44
is
33:44
board
33:45
certified
33:45
in
33:46
dental
33:46
certification
33:47
sleep
33:47
medicine.
33:48
This
33:48
is
33:48
very,
33:49
very
33:49
important.
33:49
Your
33:50
run
33:50
of
33:50
the
33:50
mill
33:50
dentist.
33:51
Even
33:51
if
33:51
they
33:51
tell
33:51
you,
33:52
oh,
33:52
I
33:52
make
33:52
apnea
33:53
devices
33:53
all
33:54
the
33:54
time,
33:54
they
33:54
have
33:55
no
33:55
idea
33:55
what
33:55
they're
33:55
doing.
33:55
I
33:56
want
33:56
to
33:56
be
33:56
super
33:56
duper
33:57
clear
33:57
about
33:57
this.
33:57
People
33:58
who
33:58
are
33:58
board
33:58
certified
33:59
in
33:59
dental
33:59
sleep
34:00
medicine,
34:00
they've
34:00
actually
34:01
taken
34:01
an
34:01
exam
34:02
so
34:02
that
34:02
they
34:02
know
34:03
and
34:03
understand
34:03
everything
34:04
there
34:04
is
34:04
to
34:04
know
34:05
about
34:05
cpap.
34:05
All
34:06
of
34:06
the
34:06
issues
34:06
with
34:06
it,
34:07
all
34:07
the
34:07
problems
34:07
with
34:07
it.
34:08
CPAP
34:08
is
34:08
a
34:08
medical
34:09
diagnosis,
34:09
not
34:10
a
34:10
dental
34:11
diagnosis.
34:11
So
34:11
you
34:12
really
34:12
want
34:12
to
34:12
work
34:12
with
34:12
the
34:12
dentist
34:13
who's
34:13
been
34:13
board
34:13
certified
34:14
as
34:14
well.
34:15
So
34:15
that's
34:16
a
34:16
second
34:16
option.
34:17
Very
34:17
easy.
34:18
A
34:18
third
34:19
option
34:20
is
34:20
something
34:20
called
34:21
Excite
34:21
OSA
34:22
E
34:23
X
34:23
C
34:24
I
34:24
T
34:24
E
34:25
O
34:25
S
34:25
A
34:25
dot
34:26
com.
34:26
This
34:27
is
34:27
a
34:27
stimulator
34:27
that
34:28
you
34:28
put
34:28
on
34:28
your
34:28
tongue
34:29
during
34:29
the
34:29
daytime
34:30
for
34:30
about
34:30
40
34:31
minutes,
34:32
and
34:32
you
34:32
wear
34:32
it
34:32
during
34:33
the
34:33
day.
34:33
It
34:33
vibrates
34:34
across
34:34
your
34:34
tongue
34:35
and
34:35
it
34:35
makes
34:35
your
34:35
tongue
34:35
a
34:35
little
34:36
bit
34:36
smaller.
34:36
It
34:36
shrinks
34:37
your
34:37
tongue
34:37
by
34:37
about
34:37
2
34:38
millimeters,
34:38
which
34:39
again,
34:39
opens
34:40
up
34:40
the
34:40
oral
34:40
cavity.
34:41
If
34:41
you
34:41
notice
34:42
every
34:42
single
34:43
thing
34:43
that
34:43
we're
34:43
doing,
34:43
we're
34:43
either
34:44
pushing
34:44
air
34:44
down
34:44
to
34:44
push
34:45
stuff
34:45
away.
34:45
We're
34:46
moving
34:46
the
34:46
jaw
34:46
forward
34:46
to
34:47
open
34:47
it
34:47
up,
34:47
or
34:48
we're
34:48
shrinking
34:48
the
34:48
tongue
34:49
to
34:49
open
34:49
up
34:49
the
34:49
space.
34:50
So
34:50
this
34:51
is
34:51
all
34:51
very
34:51
physical
34:52
type
34:53
of
34:53
treatment
34:54
modality,
34:54
but
34:54
it
34:54
works
34:55
really,
34:55
really
34:55
well.
34:56
I
34:56
like
34:57
the
34:57
Excite
34:57
osa.
34:58
It
34:58
replaces
34:58
the
34:58
CPAP
34:59
machine
34:59
completely.
35:00
And
35:01
I
35:01
put
35:01
it
35:01
on
35:01
to
35:02
at
35:02
least
35:02
three
35:02
doctors
35:03
and
35:03
they
35:03
love
35:03
it.
35:04
So
35:04
that's
35:04
an
35:04
option
35:05
as
35:05
well.
35:05
You
35:06
do
35:06
that
35:06
for
35:06
about
35:06
45
35:07
days
35:07
during
35:07
the
35:07
daytime.
35:08
And
35:08
then
35:08
you
35:09
have.
35:09
There's
35:09
no
35:09
cpap.
35:10
There's
35:10
no
35:10
oral
35:10
appliance
35:10
there.
35:11
There's
35:11
nothing
35:11
really.
35:12
That's
35:12
it.
35:12
45
35:13
days,
35:13
okay?
35:14
Yep.
35:15
Then
35:15
there
35:15
is
35:16
surgery.
35:16
There
35:17
are
35:17
probably
35:18
five
35:18
to
35:18
six
35:19
different
35:19
types
35:19
of
35:19
surgery.
35:20
A
35:20
lot
35:20
of
35:21
people
35:21
have
35:21
seen
35:21
a
35:22
commercial
35:22
for
35:23
something
35:23
called
35:23
Inspire.
35:24
You
35:24
might
35:24
have
35:25
seen
35:25
it
35:25
on
35:25
the
35:25
History
35:26
channel.
35:26
I
35:26
see
35:26
it
35:26
on
35:27
sports
35:27
channels.
35:27
All
35:27
the
35:28
Time
35:28
where
35:29
they've
35:29
got
35:29
people
35:29
and
35:29
they're
35:30
wearing
35:30
CPAP
35:30
masks
35:30
and
35:31
they're
35:31
like,
35:31
I'm
35:31
tired
35:31
of
35:31
this.
35:32
I'm
35:32
going
35:32
to
35:32
go
35:32
get
35:32
inspired.
35:33
What
35:33
most
35:33
people
35:34
don't
35:34
understand
35:34
is
35:35
inspire
35:35
is
35:35
a
35:36
surgery.
35:36
This
35:36
is
35:37
a
35:37
medical
35:38
invasive
35:39
procedure.
35:39
There
35:39
is
35:40
an
35:40
incision
35:40
that
35:40
goes
35:41
across
35:41
your
35:41
top
35:42
part
35:42
of
35:42
your
35:42
chest.
35:43
They
35:43
put
35:43
a
35:44
device
35:45
underneath.
35:45
Kind
35:45
of
35:46
looks
35:46
like
35:46
a
35:46
pacemaker.
35:46
It's
35:47
about
35:47
the
35:47
size
35:47
of
35:47
a
35:47
50
35:48
cent
35:48
piece.
35:48
Then
35:48
they
35:49
have
35:49
to
35:49
pull
35:49
wires
35:50
up
35:50
through
35:50
your
35:50
neck
35:51
and
35:51
up
35:51
through
35:51
the
35:51
back
35:52
to
35:52
your
35:52
back
35:52
of
35:52
your
35:52
tongue.
35:53
And
35:53
then
35:54
when
35:54
your
35:54
tongue
35:54
falls
35:55
to
35:55
the
35:55
back
35:55
of
35:55
your
35:55
throat,
35:56
it
35:56
senses
35:57
it
35:57
and
35:57
it
35:57
sends
35:57
an
35:58
electrical
35:58
signal
35:58
and
35:59
pushes
35:59
your
35:59
tongue
35:59
forward.
36:00
Now,
36:00
to
36:00
be
36:00
clear,
36:01
it's
36:01
not
36:01
like
36:01
you're
36:01
a
36:01
frog
36:02
and
36:02
your
36:02
tongue
36:02
is
36:03
flopping
36:03
forward,
36:03
you
36:03
know,
36:04
all
36:04
night
36:04
long.
36:04
It
36:05
moves.
36:05
It
36:05
just
36:05
forward
36:05
and
36:06
up.
36:06
It
36:06
still
36:06
stays
36:06
in
36:07
your
36:07
mouth,
36:07
but
36:07
it's
36:08
still.
36:08
It
36:08
is
36:09
an
36:09
invasive
36:10
procedure.
36:10
Meaning
36:11
this
36:11
is
36:11
an
36:11
indwelling
36:12
thing.
36:12
You
36:12
require
36:13
stitches.
36:13
It
36:14
requires.
36:14
It's
36:15
quite
36:15
a
36:15
bit.
36:16
Also,
36:17
battery
36:17
has
36:17
to
36:17
be
36:17
replaced
36:18
every
36:18
10
36:18
years,
36:19
so
36:19
you're
36:20
in
36:20
for
36:20
a
36:20
10
36:20
year
36:21
haul.
36:21
And
36:21
then
36:21
you
36:21
got
36:21
to
36:21
go
36:22
get
36:22
it
36:22
done
36:22
again.
36:22
And
36:23
then
36:23
you
36:23
got
36:23
to
36:23
go
36:23
get
36:23
it
36:23
done
36:24
again.
36:24
So
36:25
it's
36:25
not
36:25
my
36:25
favorite,
36:26
but
36:26
it
36:27
is
36:27
the,
36:27
it
36:27
is
36:28
the
36:28
least
36:28
invasive
36:29
and
36:29
one
36:29
of
36:29
the
36:29
most
36:30
effective
36:30
surgeries
36:31
out
36:31
there.
36:32
Once
36:32
you
36:32
get
36:32
past
36:33
that
36:33
one,
36:33
if
36:33
I'm
36:33
honest
36:34
with
36:34
you,
36:34
there's
36:34
not
36:34
a
36:35
lot
36:35
of
36:35
great
36:35
options.
36:37
The
36:37
best
36:37
thing
36:38
out
36:38
there
36:38
is
36:38
something
36:38
called
36:38
the
36:39
U
36:39
triple
36:39
P,
36:39
where
36:39
they
36:40
basically
36:40
carve
36:40
out
36:40
all
36:41
of
36:41
the
36:41
tissue
36:41
in
36:41
the
36:42
back
36:42
of
36:42
your
36:42
throat.
36:43
It's
36:43
incredibly
36:44
painful.
36:45
It's
36:45
a
36:46
very
36:46
vascular
36:46
area.
36:47
Also,
36:48
half
36:48
the
36:48
time
36:48
the
36:49
tissue
36:49
grows
36:49
back.
36:50
So
36:50
it's
36:51
really
36:51
not
36:52
the
36:52
best
36:52
idea
36:53
to
36:53
be
36:53
doing
36:53
a
36:54
sleep
36:54
apnea
36:54
surgery
36:55
in
36:55
my
36:55
practice.
36:56
And
36:56
what
36:56
I've
36:56
recommended
36:57
for
36:57
the
36:57
last
36:57
26
36:58
years
36:58
is,
36:59
is
36:59
I
36:59
tell
36:59
people,
37:00
try
37:00
your.
37:00
Try
37:00
the
37:01
cpap.
37:01
Number
37:01
one.
37:02
Insurance
37:02
covers
37:02
it
37:03
and
37:03
we
37:03
know
37:03
it
37:03
works.
37:04
It
37:04
works
37:04
99%
37:05
of
37:05
the
37:05
time.
37:05
I
37:06
mean,
37:06
come
37:06
on,
37:06
like,
37:07
I
37:07
don't
37:07
know
37:07
of
37:07
any
37:07
other
37:08
treatment
37:08
in
37:08
all
37:08
of
37:08
medicine
37:09
that
37:09
works
37:09
that
37:09
well.
37:10
Go
37:10
on
37:11
it
37:11
for
37:11
six
37:11
months
37:11
and
37:12
see
37:12
how
37:12
you
37:13
do.
37:13
If
37:13
you
37:14
can't
37:14
tolerate
37:14
it,
37:14
great.
37:15
We
37:15
can
37:15
try
37:15
an
37:15
oral
37:16
appliance,
37:16
we
37:17
can
37:17
try
37:17
an
37:17
excite
37:18
osa.
37:18
And
37:19
if
37:19
you
37:19
have
37:19
really
37:19
mild
37:20
apnea,
37:20
maybe
37:20
we
37:21
start
37:21
with
37:21
one
37:21
of
37:21
those
37:21
instead
37:22
of
37:22
a
37:22
CPAP
37:22
machine.
37:23
It
37:23
all
37:23
depends
37:24
upon
37:24
the
37:24
severity
37:24
of
37:25
your
37:25
diagnosis
37:26
and
37:26
where
37:27
the
37:27
apnea
37:27
is.
37:27
Because
37:28
apnea
37:28
can
37:28
be
37:28
in
37:28
the
37:28
nose,
37:29
it
37:29
can
37:29
be
37:29
in
37:29
the
37:29
back
37:30
of
37:30
the
37:30
mouth.
37:30
Or
37:30
it
37:30
can
37:30
be
37:30
deep
37:31
in
37:31
the
37:31
throat.
37:31
Oh.
37:32
So
37:32
if
37:32
you
37:32
have
37:33
the
37:33
CPAP
37:33
machine,
37:34
can
37:34
you
37:34
sleep
37:34
on
37:35
your
37:35
side
37:35
still.
37:36
Or
37:36
is
37:36
it
37:36
like
37:37
absolutely
37:37
no
37:38
problem?
37:38
Yeah.
37:39
So
37:39
a
37:39
lot
37:39
of
37:39
people
37:39
wonder
37:39
that,
37:40
they're
37:40
like,
37:40
oh,
37:40
do
37:40
I
37:40
have
37:40
to
37:40
sit
37:41
here
37:41
like
37:41
this
37:41
and
37:41
not
37:42
move?
37:42
No,
37:42
not
37:42
at
37:43
all.
37:43
So
37:43
the
37:43
way
37:44
it
37:44
works
37:44
is
37:44
there's
37:44
a
37:44
mask,
37:45
and
37:45
then
37:45
on
37:45
the
37:45
top
37:46
of
37:46
your
37:46
head,
37:46
depending
37:46
upon
37:47
the
37:47
mask,
37:47
is
37:47
a
37:47
little
37:47
swivel,
37:48
and
37:48
that
37:48
has
37:49
the
37:49
tube
37:49
that's
37:50
coming
37:50
down
37:50
to
37:50
your
37:51
face.
37:51
So
37:52
you
37:52
can
37:52
swivel
37:53
in
37:53
any
37:53
direction
37:54
that
37:54
you
37:54
want
37:54
and
37:54
it's
37:55
not
37:55
a
37:55
problem.
37:55
And
37:56
they've
37:56
got
37:57
hundreds
37:58
of
37:58
engineers
37:58
who've
37:59
developing
37:59
these
37:59
masks.
38:00
So
38:00
they're
38:00
expecting
38:01
people
38:01
to
38:01
fall
38:01
asleep
38:02
on
38:02
their
38:02
side,
38:02
on
38:03
their
38:03
back,
38:03
on
38:03
their
38:03
stomach
38:04
and
38:04
be
38:05
able
38:05
to
38:05
still
38:05
do
38:05
this.
38:06
So,
38:06
yeah,
38:07
I
38:07
don't
38:07
think
38:07
there's
38:08
any
38:08
problem,
38:08
no
38:08
matter
38:09
what
38:09
sleep
38:09
position
38:10
you
38:10
happen
38:10
to
38:11
be
38:11
in.
38:11
Okay,
38:11
and
38:12
what
38:12
is
38:12
the
38:12
difference
38:12
between
38:13
like
38:13
just
38:13
regular
38:14
snoring
38:14
and
38:14
sleep
38:15
apnea
38:15
or
38:15
is
38:16
there
38:16
no
38:16
difference?
38:16
Great
38:17
question,
38:17
great
38:17
question.
38:18
So
38:18
there's
38:19
a
38:19
huge
38:19
difference.
38:20
So
38:20
when
38:21
we
38:21
have
38:21
just
38:21
snoring
38:22
is
38:23
we
38:24
call
38:24
it
38:24
a
38:24
social
38:24
nuisance,
38:25
but
38:25
in
38:26
fact
38:26
it
38:26
really
38:26
is
38:27
a
38:27
blockage
38:28
of
38:28
airway.
38:29
And
38:29
so
38:30
we
38:30
do
38:30
think
38:30
of
38:30
this
38:31
as
38:31
restriction
38:32
in
38:32
your
38:32
airflow.
38:34
Is
38:34
it
38:34
terrible?
38:34
No,
38:35
it's
38:35
not
38:35
terrible.
38:36
Is
38:36
it
38:36
there?
38:36
You
38:37
bet
38:37
it's
38:37
there.
38:37
Here's
38:38
what
38:38
it
38:38
is.
38:38
It's
38:39
the
38:39
start
38:39
of
38:40
sleep
38:40
apnea,
38:41
I
38:41
would
38:41
say
38:42
75%
38:42
of
38:43
the
38:43
time.
38:43
Now,
38:44
what
38:44
are
38:44
some
38:44
things
38:44
that
38:45
people
38:45
can
38:45
do
38:45
if
38:45
it's
38:46
just
38:46
snoring?
38:47
Well,
38:47
number
38:47
one,
38:48
lose
38:48
some
38:48
weight.
38:49
Okay,
38:50
here's
38:51
one
38:51
of
38:51
the
38:51
things
38:51
that
38:51
we
38:51
know
38:51
is
38:52
while
38:52
apnea
38:53
is
38:53
not
38:53
just
38:53
a
38:54
big
38:54
person's
38:55
disease,
38:55
when
38:56
people
38:56
are
38:56
big,
38:57
apnea
38:57
is
38:57
significantly
38:58
worse
38:58
and
38:59
it
38:59
contributes
38:59
to
38:59
the
38:59
severity.
39:00
So
39:01
one
39:01
of
39:01
the
39:01
things
39:01
I
39:01
tell
39:02
people
39:02
all
39:02
the
39:02
time
39:02
is
39:02
weight
39:03
loss
39:03
can
39:03
definitely
39:04
be
39:04
helped.
39:04
By
39:04
the
39:05
way,
39:05
there's
39:05
now
39:05
a
39:05
GLP
39:06
one
39:06
called
39:07
zepbound.
39:08
I
39:08
have
39:08
no
39:08
association
39:09
with
39:09
Zepbound,
39:10
but
39:10
this
39:10
has
39:10
been
39:11
cleared.
39:11
So
39:11
if
39:11
you
39:11
have
39:12
sleep
39:12
apnea,
39:12
you
39:13
can
39:13
get
39:13
a
39:13
GLP1
39:14
to
39:14
help
39:14
you
39:14
lose
39:15
weight,
39:15
to
39:15
help
39:15
you
39:16
with
39:16
your
39:16
sleep
39:16
apnea.
39:17
Now,
39:17
again,
39:17
this
39:18
is
39:18
not
39:18
the
39:18
only
39:19
way
39:19
to
39:19
treat
39:19
it
39:20
because
39:20
sleep
39:20
apnea
39:21
is
39:21
not
39:21
100%
39:22
weight
39:22
dependent.
39:23
However
39:25
heavy,
39:25
people
39:25
are
39:26
going
39:26
to
39:26
have
39:26
worse
39:26
apnea.
39:27
And
39:27
so
39:27
a
39:27
GLP1
39:28
is
39:28
probably
39:28
not
39:29
the
39:29
worst
39:29
idea.
39:30
Yeah.
39:30
You
39:30
know,
39:30
I
39:31
noticed
39:31
too,
39:31
when
39:32
my
39:32
husband
39:32
has
39:32
one
39:32
or
39:33
two
39:33
cocktails
39:33
close
39:34
to
39:34
bedtime.
39:34
Absolutely.
39:35
So
39:35
alcohol
39:36
relaxes
39:37
all
39:37
of
39:37
that
39:37
tissue.
39:38
It
39:38
makes
39:38
it
39:38
very
39:38
flappy.
39:39
So
39:39
it
39:39
makes
39:39
it
39:39
much
39:39
more
39:40
likely
39:40
to
39:40
do
39:40
that.
39:41
Now,
39:41
let's
39:42
say
39:42
that
39:42
you
39:43
think
39:44
your
39:44
partner
39:44
could
39:45
have
39:45
sleep
39:45
apnea.
39:45
What
39:46
are
39:46
the
39:46
symptoms?
39:46
So,
39:46
number
39:47
one,
39:47
they
39:47
snore.
39:48
Well,
39:48
50%
39:49
of
39:49
America
39:49
snore,
39:50
so
39:50
that
39:50
doesn't
39:50
help
39:50
us
39:51
that
39:51
much.
39:52
Number
39:52
two,
39:52
have
39:52
you
39:52
ever
39:53
seen
39:53
them
39:53
stop
39:54
breathing
39:54
in
39:55
their
39:55
sleep
39:55
even
39:56
one
39:56
time?
39:56
Right.
39:57
This
39:57
is
39:57
where
39:57
all
39:58
of
39:58
a
39:58
sudden
39:58
you
39:58
hear
39:58
a
39:58
pause
39:59
in
39:59
the
39:59
snoring.
39:59
It's
39:59
completely
40:00
silent.
40:00
And
40:00
then
40:00
they
40:00
go
40:02
and
40:02
they
40:02
make
40:02
some
40:02
crazy
40:03
sound.
40:03
Yep.
40:04
That
40:05
is
40:05
an
40:05
apneic
40:06
event.
40:07
So
40:07
to
40:07
be
40:08
clear,
40:09
that's
40:09
not
40:09
normal.
40:10
People
40:10
shouldn't
40:10
have
40:11
those.
40:11
And
40:11
if
40:11
you
40:11
hear
40:11
one
40:12
or
40:12
two
40:12
of
40:12
those
40:12
events,
40:13
it's
40:13
time
40:14
to
40:14
do
40:14
a
40:15
sleep
40:15
study.
40:15
Okay,
40:16
let's
40:17
say
40:17
you
40:17
don't
40:17
hear
40:17
one
40:17
of
40:18
those
40:18
events,
40:18
Right?
40:19
Let's
40:19
say
40:19
you
40:19
just
40:19
hear
40:20
snoring.
40:20
Well,
40:20
does
40:21
your
40:21
partner
40:21
wake
40:21
up
40:21
the
40:21
next
40:22
morning
40:22
with
40:22
a
40:22
headache
40:23
because
40:23
that's
40:23
a
40:23
sign
40:23
of
40:24
oxygen
40:24
deprivation.
40:25
Are
40:25
they
40:25
tired
40:25
during
40:26
the
40:26
day
40:26
because
40:26
that's
40:26
a
40:27
sign
40:27
of
40:27
sleep
40:27
deprivation?
40:28
Is
40:28
their
40:28
mood
40:29
up
40:29
and
40:29
down?
40:29
Because
40:30
that's
40:30
a
40:30
sign
40:30
of
40:30
sleep
40:30
deprivation.
40:31
So
40:32
all
40:32
of
40:32
these
40:32
things
40:33
are
40:33
symptoms
40:34
that
40:34
we
40:34
see
40:34
when
40:35
for
40:35
sleep
40:35
apnea.
40:36
So
40:36
once
40:36
again,
40:37
screen
40:37
your
40:37
partner.
40:38
Screen.
40:38
Have
40:39
them
40:39
screen
40:39
you.
40:39
Make
40:39
sure
40:40
you
40:40
don't
40:40
have
40:40
sleep
40:40
apnea.
40:41
Okay,
40:41
Michael.
40:42
I've
40:42
screened
40:42
him.
40:42
I've
40:43
screened
40:43
her.
40:44
We
40:44
don't
40:44
have
40:44
sleep
40:44
apnea,
40:45
but
40:45
we.
40:45
But
40:45
he
40:45
snores
40:46
like
40:46
a
40:46
freight
40:46
train.
40:47
What
40:47
do
40:47
I
40:47
do
40:48
now?
40:48
Okay,
40:49
lot
40:49
of
40:49
different
40:50
options
40:50
here.
40:51
So
40:51
number
40:51
one
40:52
is
40:52
you
40:52
want
40:52
to
40:53
see
40:53
where
40:53
is
40:53
the
40:53
snoring
40:54
coming
40:54
from.
40:55
Most
40:55
of
40:56
the
40:56
time
40:56
it's
40:56
nasal.
40:57
It's
40:58
some
40:58
level
40:58
of
40:58
nasal
40:59
congestion.
40:59
So
41:00
one
41:00
of
41:00
the
41:00
first
41:00
things
41:00
I
41:01
recommend
41:01
to
41:01
people
41:01
is
41:01
to
41:02
get
41:02
themselves
41:02
on
41:02
a
41:02
nasal
41:03
congestion,
41:03
like
41:04
a
41:04
flonase
41:05
or
41:05
a
41:05
nasal
41:05
cort
41:06
or
41:06
something
41:06
like
41:06
that.
41:07
They're
41:07
over
41:07
the
41:07
counter.
41:08
You
41:08
can
41:08
buy
41:08
them
41:08
at
41:08
any
41:08
drugstore.
41:09
It's
41:10
one
41:10
shot
41:10
in
41:11
each
41:11
nostril
41:12
in
41:12
the
41:12
morning,
41:12
one
41:13
shot
41:13
each
41:13
nostril
41:13
at
41:14
night.
41:14
Within
41:14
five
41:15
to
41:15
seven
41:15
days,
41:15
all
41:15
of
41:16
your
41:16
congestion
41:16
should
41:16
be
41:17
gone,
41:17
and
41:18
then
41:18
so
41:18
should
41:19
your
41:19
snoring.
41:20
So
41:20
that
41:21
should
41:21
be
41:21
helpful
41:21
if
41:22
your
41:22
snoring
41:22
is
41:23
based
41:23
in
41:23
the
41:24
nostril
41:24
area.
41:25
If
41:25
your
41:25
snoring
41:25
is
41:25
based
41:26
in
41:26
the
41:26
back
41:26
of
41:26
the
41:26
mouth
41:27
or
41:27
deep
41:27
in
41:27
the
41:27
throat,
41:28
then
41:28
you're
41:28
definitely
41:28
going
41:28
to
41:28
end
41:29
up
41:29
with
41:29
sleep
41:29
apnea.
41:30
That's
41:30
a
41:30
lot
41:30
harder
41:30
to
41:30
fix.
41:31
The
41:31
second
41:32
thing
41:32
I
41:32
oftentimes
41:33
have
41:33
people
41:33
do
41:33
is
41:34
there's
41:34
a
41:34
product
41:34
out
41:34
there
41:35
called
41:35
mute
41:36
M
41:36
U
41:37
T
41:37
E
41:38
Mute
41:38
snoring.
41:39
This
41:39
is
41:39
an
41:39
internal
41:40
nasal
41:41
dilator.
41:41
So
41:42
it
41:42
actually
41:42
Goes
41:42
up
41:42
and
41:42
into
41:43
the
41:43
nostrils
41:44
and
41:44
sits
41:45
in
41:45
there,
41:45
and
41:45
it
41:45
keeps
41:45
them
41:46
open.
41:46
You
41:46
notice
41:47
we're
41:47
doing
41:47
anything
41:48
we
41:48
can
41:48
to
41:48
open
41:48
the
41:49
pipe.
41:49
Right.
41:50
That's
41:50
the.
41:50
That's
41:50
the
41:50
entire
41:51
game
41:51
here,
41:51
is
41:52
to
41:52
just
41:52
keep
41:52
the
41:52
airways
41:53
open.
41:54
And
41:54
so
41:54
if
41:55
you've
41:55
got
41:55
nasal
41:55
congestion,
41:56
if
41:56
you
41:56
stick
41:56
one
41:56
of
41:56
these
41:56
things
41:57
up
41:57
your
41:57
nose,
41:57
guess
41:58
what?
41:58
The
41:58
congestion
41:59
is
41:59
moved
41:59
to
41:59
the
42:00
side,
42:00
and
42:00
now
42:00
you
42:00
can
42:00
breathe.
42:01
A
42:02
third
42:02
thing
42:02
you
42:02
can
42:02
do,
42:03
consider
42:03
earplugs
42:04
and
42:04
a
42:04
sound
42:04
machine
42:05
for
42:05
you,
42:06
because
42:06
your
42:07
partner's
42:07
not
42:07
going
42:07
to
42:08
hear
42:08
it.
42:08
They're
42:08
not
42:08
designed
42:09
to
42:09
hear
42:09
themselves
42:09
snoring.
42:10
So
42:10
you
42:10
may
42:11
require
42:11
earplugs
42:12
or
42:12
you
42:12
may
42:12
require
42:13
a
42:13
sound
42:13
machine
42:13
of
42:13
some
42:14
sort.
42:14
Okay.
42:16
Yep.
42:16
The
42:16
other
42:16
thing
42:17
to
42:17
think
42:17
about
42:17
is
42:17
creating
42:17
a
42:18
pillow
42:18
wall.
42:19
So
42:19
put
42:19
a
42:20
pillow
42:20
between
42:20
you
42:21
and
42:21
your
42:21
bed
42:21
partner.
42:22
So
42:22
sound
42:22
is
42:22
a
42:23
matter
42:23
wave.
42:24
So
42:24
if
42:24
you
42:24
put
42:24
a
42:24
wall
42:25
and
42:25
they're
42:25
facing
42:26
that
42:26
wall,
42:26
it
42:26
will
42:27
bounce
42:27
off
42:27
and
42:27
it
42:28
will
42:28
come
42:28
back
42:28
to
42:28
them,
42:29
and
42:29
they
42:29
will
42:29
eventually
42:30
turn
42:30
and
42:30
go
42:30
the
42:31
other
42:31
direction,
42:32
which
42:32
will
42:32
help
42:32
you.
42:33
You
42:33
want
42:33
them
42:33
to
42:33
snore
42:34
in
42:34
the
42:34
other
42:34
direction
42:35
of
42:35
you
42:36
and
42:36
preferably
42:36
on
42:37
their
42:37
side.
42:38
Most
42:38
people
42:38
snore
42:39
worse
42:39
on
42:39
their
42:39
back,
42:40
so
42:40
giving
42:40
them
42:40
the
42:40
elbow
42:41
and
42:41
having
42:41
them
42:41
rotate
42:42
to
42:42
their
42:42
side
42:42
works.
42:43
But
42:43
have
42:44
them
42:44
face
42:44
away
42:45
from
42:45
you
42:46
in
42:46
order
42:46
for
42:47
you
42:47
to
42:47
be
42:47
able
42:47
to
42:47
not
42:48
have
42:48
to
42:48
hear
42:49
their
42:49
snoring
42:49
all
42:49
night
42:49
long.
42:50
Yeah.
42:50
So
42:50
it's
42:50
not
42:50
like
42:51
a
42:51
loudspeaker.
42:52
Exactly,
42:53
exactly.
42:54
And
42:54
then
42:54
there's
42:54
the
42:55
somewhat
42:55
popular
42:56
topic
42:56
of
42:56
what's
42:57
been
42:57
called
42:57
a
42:57
sleep
42:58
divorce.
42:59
So
42:59
a
42:59
sleep
42:59
divorce
43:00
is
43:00
basically
43:00
where
43:00
you
43:00
move
43:01
into
43:01
another
43:01
room.
43:02
And
43:03
I
43:03
gotta
43:03
be
43:04
honest
43:04
with
43:04
you,
43:04
the
43:04
strength
43:05
of
43:05
your
43:05
relationship
43:06
does
43:06
not
43:07
depend
43:07
upon
43:08
what
43:08
room
43:09
you
43:09
sleep
43:09
in
43:09
with
43:10
your
43:10
bed
43:10
partner.
43:11
Okay.
43:12
Don't
43:12
be
43:12
fooled.
43:13
There
43:14
are
43:14
plenty
43:14
of
43:14
times
43:15
if
43:15
I've
43:15
got
43:15
a
43:15
flight
43:16
to
43:16
catch
43:16
or
43:16
I've
43:16
got
43:17
make
43:17
sure
43:17
I
43:17
get
43:17
a
43:17
really
43:18
good
43:18
night's
43:18
sleep,
43:19
I'll
43:19
sleep
43:19
in
43:19
the
43:19
guest
43:19
room.
43:20
I
43:20
got
43:20
no
43:20
problems
43:21
with
43:21
that.
43:21
And
43:21
then
43:21
come
43:22
back
43:22
in
43:22
on
43:22
the
43:22
weekends.
43:23
Like,
43:23
there's
43:24
nothing
43:24
wrong
43:24
with
43:24
having
43:25
a
43:25
separate
43:25
place
43:25
to
43:25
sleep
43:26
if
43:26
you
43:26
cannot
43:26
get
43:27
sleep.
43:27
So
43:27
if
43:27
your
43:27
bed
43:28
partner
43:28
is
43:28
snoring
43:28
and
43:29
it's
43:29
preventing
43:29
you
43:29
from
43:29
getting
43:30
a
43:30
good
43:30
night's
43:30
rest,
43:31
either
43:31
kick
43:32
them
43:32
out
43:32
or
43:32
you
43:33
move
43:33
out
43:33
to
43:33
the
43:34
guest
43:34
room
43:34
or
43:34
to
43:34
a
43:35
kid's
43:35
room
43:35
or
43:35
whatever
43:36
in
43:36
order
43:36
to
43:36
finally
43:37
get
43:37
yourself
43:37
some
43:37
sleep.
43:38
For
43:38
me,
43:39
what
43:39
I
43:39
recommend
43:39
for
43:40
people
43:40
to
43:40
do
43:40
is
43:40
ask
43:41
the
43:41
snorer
43:42
to
43:42
leave,
43:43
because
43:44
then
43:45
they
43:45
start
43:45
to
43:45
understand
43:46
the
43:46
impact
43:46
that
43:47
they
43:47
are
43:47
having
43:48
on
43:48
you.
43:49
The
43:49
snore,
43:50
or
43:51
the
43:51
person
43:51
who
43:51
has
43:51
to
43:52
listen
43:52
to
43:52
the
43:53
snoring.
43:53
Right.
43:54
And
43:54
so
43:55
you
43:55
can
43:55
separate
43:56
bedrooms
43:56
and
43:56
sometimes
43:57
that
43:57
can
43:57
work
43:57
out
43:57
well,
43:57
too.
43:58
Yeah,
43:58
that's
43:58
actually
43:59
a
43:59
good
43:59
idea.
43:59
That's
44:00
becoming
44:00
more
44:00
and
44:01
more
44:01
popular.
44:01
I
44:02
feel
44:02
like
44:02
a
44:02
lot
44:02
of
44:03
people
44:03
are
44:03
doing
44:03
it
44:04
now.
44:05
What
44:05
about
44:06
with
44:06
HRTs?
44:07
Because,
44:07
you
44:07
know,
44:08
a
44:08
lot
44:08
of
44:08
women
44:08
are
44:08
taking
44:09
estrogen
44:10
and
44:10
testosterone
44:11
and
44:11
progesterone.
44:12
Do
44:12
any
44:12
of
44:13
those
44:13
help
44:13
with
44:13
sleep?
44:14
Once
44:14
you
44:14
kind
44:14
of
44:14
get
44:15
started
44:15
on.
44:15
Those
44:15
cycles,
44:17
yes,
44:17
progesterone
44:18
is
44:19
the
44:19
one.
44:19
Once
44:20
you
44:20
get
44:20
on
44:20
progesterone,
44:21
usually
44:22
the
44:22
hot
44:22
flashes
44:23
go
44:23
away
44:23
and
44:23
the
44:23
sleep
44:24
gets
44:24
better.
44:25
Now,
44:25
we
44:25
must
44:26
also
44:27
talk
44:27
briefly
44:28
about
44:28
how
44:29
women
44:29
have
44:29
been
44:29
so
44:30
misaligned
44:31
with
44:31
the
44:31
data.
44:32
So
44:33
historically,
44:34
doctors
44:34
were
44:34
telling
44:35
women,
44:35
don't
44:35
take
44:35
hrt,
44:36
you're
44:37
going
44:37
to
44:37
get
44:37
cancer.
44:38
It's
44:38
going
44:38
to
44:38
be
44:39
awful.
44:39
All
44:40
of
44:40
that
44:40
data
44:40
has
44:40
been
44:41
refuted.
44:42
We
44:42
do
44:42
not
44:42
think
44:43
that
44:43
that
44:43
is
44:43
the
44:43
case
44:44
any
44:44
longer.
44:44
HRT
44:45
appears
44:45
to
44:45
be
44:46
quite
44:47
appropriate
44:48
in
44:48
many
44:48
cases.
44:49
Clearly,
44:49
talk
44:49
with
44:50
your
44:50
doctor
44:50
about
44:50
it
44:51
and
44:51
find
44:51
a
44:51
doctor
44:52
that's
44:52
willing
44:52
to
44:52
work
44:53
with
44:53
you
44:53
on
44:53
it.
44:53
But
44:54
I
44:54
don't
44:54
have
44:54
any
44:54
problem
44:55
with
44:55
HRT
44:56
whatsoever.
44:56
In
44:56
fact,
44:57
I
44:57
would
44:57
say
44:58
that
44:58
75%
44:59
of
45:00
my
45:00
female
45:00
patients,
45:00
once
45:01
they
45:01
get
45:01
on
45:01
HRT,
45:02
their
45:02
sleep
45:02
gets
45:02
significantly
45:03
better.
45:03
Oh,
45:04
there
45:04
is
45:04
hope.
45:05
And
45:06
what
45:07
about
45:07
supplements?
45:08
Do
45:08
you
45:08
recommend
45:08
any,
45:09
like
45:09
melatonin
45:10
supplements
45:10
or
45:10
any
45:11
l
45:11
theanine
45:12
or
45:12
any
45:12
of
45:12
those.
45:13
Those
45:13
kinds
45:13
of
45:13
things.
45:14
So
45:14
here's
45:14
my
45:15
theory
45:15
on
45:15
supplementation,
45:16
which
45:16
a
45:17
lot
45:17
of
45:17
people
45:17
don't
45:17
like,
45:18
but
45:18
I
45:18
don't
45:19
care.
45:19
So
45:20
here's
45:20
what
45:20
I
45:20
tell
45:20
people
45:21
to
45:21
do.
45:21
Go
45:21
do
45:22
blood
45:22
work,
45:22
okay?
45:23
That's
45:23
step
45:24
number
45:24
one.
45:24
And
45:25
see
45:25
where
45:25
your
45:25
deficiencies
45:27
are.
45:27
If
45:27
you
45:28
are
45:28
deficient
45:28
in
45:28
vitamin
45:29
D,
45:29
magnesium
45:31
or
45:31
iron,
45:32
fix
45:32
those
45:33
and
45:33
I
45:34
will
45:34
bet
45:34
you
45:35
20
45:35
to
45:36
25%
45:36
of
45:36
the
45:37
time
45:37
your
45:37
entire
45:38
sleep
45:38
cycle
45:38
gets
45:39
better.
45:39
I
45:40
fixed
45:40
more
45:40
people
45:41
just
45:41
by
45:41
putting
45:41
them
45:41
on
45:42
vitamin
45:42
D
45:42
and
45:42
magnesium
45:43
than
45:43
just
45:43
about
45:43
anything
45:44
else,
45:44
because
45:45
we
45:45
know
45:45
that
45:46
they're
45:46
deficient
45:46
in
45:46
them.
45:47
To
45:47
be
45:48
clear,
45:48
there
45:48
is
45:48
not
45:49
a
45:49
person
45:49
on
45:49
earth
45:50
who
45:50
is
45:50
deficient
45:51
in
45:51
ashwagandha,
45:52
okay?
45:53
It
45:53
doesn't
45:53
work
45:54
that
45:54
way.
45:54
Okay?
45:55
But
45:55
you
45:55
might
45:55
be
45:55
deficient
45:56
in
45:56
some
45:56
vitamins
45:57
and
45:57
some
45:57
minerals
45:58
that
45:58
are
45:58
important
45:58
for
45:59
your
45:59
body
45:59
to
45:59
function.
46:00
So
46:00
before
46:00
we
46:01
walk
46:01
down
46:01
the
46:01
road
46:02
for
46:02
supplementation,
46:03
go
46:03
get
46:03
some
46:03
blood
46:04
work
46:04
done
46:04
and
46:05
fix
46:05
this
46:05
unit
46:06
first.
46:07
Again,
46:08
vitamin
46:08
D
46:08
and
46:08
magnesium
46:09
are
46:09
more
46:09
than
46:10
likely
46:10
the
46:10
things
46:10
that
46:10
you're
46:11
going
46:11
to
46:11
want
46:11
to
46:11
be
46:11
thinking
46:11
about,
46:12
because
46:12
those
46:12
are
46:12
things
46:13
that
46:13
we
46:13
know
46:14
most
46:14
people
46:14
are
46:14
deficient
46:15
in.
46:15
And
46:15
vitamin
46:16
D
46:16
is
46:16
a
46:16
circadian
46:16
pacemaker,
46:17
and
46:17
magnesium
46:18
is
46:18
a
46:18
calming
46:18
agent
46:19
and
46:19
helps
46:19
you
46:19
fall
46:19
Asleep.
46:20
So
46:20
I
46:20
would
46:21
start
46:21
there
46:21
in
46:22
terms
46:22
of
46:22
your
46:22
blood
46:22
work
46:23
and
46:23
fix
46:23
that
46:23
first,
46:24
long
46:24
before
46:25
you
46:25
start
46:26
playing
46:26
around
46:26
with
46:27
valerian
46:27
and
46:28
L
46:28
Theanine
46:29
and
46:30
all
46:30
these
46:30
different
46:30
things.
46:31
Because
46:31
here's
46:31
the
46:32
thing
46:32
is,
46:32
once
46:32
you
46:33
get
46:33
on
46:33
them,
46:33
you're
46:34
stuck.
46:34
Okay?
46:35
And
46:35
you're
46:36
on
46:36
them
46:36
forever.
46:37
Like,
46:37
it's
46:37
no
46:37
different
46:38
than
46:38
being
46:38
on
46:38
a
46:38
sleeping
46:39
pill,
46:39
honestly.
46:40
And
46:40
I
46:40
fix
46:41
more
46:41
people
46:41
without
46:41
sleeping
46:42
pills
46:42
than
46:42
I
46:42
do
46:43
with
46:43
sleeping
46:43
pills.
46:44
Do
46:44
you
46:44
find
46:44
yourself
46:45
ever
46:45
prescribing
46:46
Ambien
46:46
and,
46:47
you
46:47
know
46:47
those
46:47
types
46:48
of
46:48
things
46:48
or.
46:49
Yeah,
46:49
yeah.
46:50
So
46:50
to
46:50
be
46:50
clear,
46:50
I'm
46:51
a
46:51
PhD,
46:51
not
46:51
an
46:52
MD,
46:52
but
46:52
I
46:52
work
46:52
with
46:53
MDs
46:53
who
46:53
do
46:53
prescribe.
46:54
And
46:54
the
46:54
answer
46:55
is
46:56
absolutely,
46:56
positively.
46:57
There
46:57
are
46:57
people
46:58
in
46:58
this
46:58
world
46:58
who
46:59
require
46:59
a
47:00
pill
47:00
to
47:00
sleep,
47:00
and
47:01
that
47:01
is
47:01
okay.
47:02
All
47:02
right,
47:02
look,
47:03
if
47:03
you
47:03
have
47:03
major
47:04
depression,
47:04
if
47:04
you
47:05
have
47:05
paranoid
47:05
schizophrenia,
47:06
if
47:06
you're
47:06
bipolar,
47:07
guess
47:07
what?
47:08
You
47:08
get
47:08
a
47:08
sleeping
47:09
pill,
47:09
Great,
47:10
no
47:10
problem.
47:11
But
47:11
for
47:12
the
47:12
vast
47:12
majority
47:12
of
47:12
people,
47:13
sleeping
47:13
pills
47:13
have
47:14
been
47:14
over
47:14
prescribed.
47:16
Specifically,
47:16
Ambien
47:17
has.
47:17
And
47:17
so
47:18
there's
47:18
a
47:18
lot
47:18
of
47:18
people
47:18
who
47:19
are
47:19
taking
47:19
medicine
47:19
that
47:20
they
47:20
don't
47:20
need
47:20
to
47:20
be
47:20
taking.
47:21
And
47:21
they've
47:21
been
47:21
taking
47:21
it
47:21
for
47:22
a
47:22
very,
47:22
very
47:22
long
47:23
time.
47:24
And
47:24
the
47:24
truth
47:24
of
47:24
the
47:24
matter
47:24
is,
47:25
it's
47:25
probably
47:25
not
47:25
working
47:26
that
47:26
well
47:26
anymore.
47:27
Now,
47:27
what
47:27
I
47:27
will
47:27
tell
47:28
you
47:28
that
47:28
happens
47:28
often
47:29
is
47:29
I
47:29
get
47:29
somebody
47:29
who
47:29
comes
47:30
into
47:30
my
47:30
clinic
47:31
and
47:31
they
47:31
say,
47:31
Dr.
47:32
Bruce,
47:32
I've
47:32
been
47:32
taking
47:33
15
47:33
milligrams
47:34
of
47:34
Ambien
47:35
every
47:35
night
47:35
for
47:35
10
47:36
years.
47:36
And
47:36
I
47:37
said,
47:37
well,
47:37
why
47:37
are
47:37
you
47:37
in
47:37
my
47:37
office?
47:38
You
47:38
should
47:38
be
47:38
sleeping
47:38
just
47:39
fine.
47:39
And
47:39
they
47:39
say,
47:39
I
47:40
can't
47:40
sleep.
47:40
I
47:40
don't
47:40
sleep
47:41
longer
47:41
than
47:41
three
47:41
hours.
47:42
And
47:42
I
47:42
say,
47:42
then
47:42
why
47:43
are
47:43
you
47:43
still
47:43
taking
47:43
sleeping
47:44
pills?
47:44
And
47:44
here's
47:44
their
47:45
answer.
47:45
Can
47:46
you
47:46
imagine
47:46
how
47:47
bad
47:47
my
47:47
sleep
47:47
would
47:47
be
47:48
if
47:48
I
47:48
didn't
47:48
take
47:49
them?
47:50
Oh,
47:50
so
47:50
they're
47:51
almost
47:51
scared
47:51
to
47:51
even
47:51
try
47:52
the
47:52
other
47:52
side.
47:53
Wow.
47:54
Absolutely.
47:55
They
47:55
become
47:55
addicted,
47:56
and
47:56
then
47:56
psychologically,
47:57
they
47:57
become
47:57
addicted.
47:58
And
47:58
now
47:58
they've
47:58
got
47:58
a
47:58
much
47:59
bigger
47:59
problem
47:59
on
47:59
their
47:59
hands.
48:00
To
48:00
be
48:01
clear,
48:01
every
48:02
single
48:02
person
48:02
on
48:02
earth
48:03
can
48:03
sleep
48:04
without
48:04
Ambien.
48:05
Every
48:05
one
48:05
of
48:05
them.
48:05
Right.
48:06
Because
48:06
that's
48:06
how
48:06
we
48:06
were
48:07
born.
48:07
Right.
48:07
Everybody
48:08
was
48:08
born
48:08
being
48:09
able
48:09
to
48:09
sleep,
48:09
I
48:09
swear.
48:10
So
48:10
it's
48:11
just
48:11
not
48:11
that
48:11
hard
48:11
to
48:12
think
48:12
about
48:12
it.
48:12
But
48:13
we
48:13
use
48:14
medicine
48:14
sometimes
48:15
appropriately,
48:16
but
48:16
sometimes
48:17
inappropriately.
48:18
And
48:18
that
48:19
ends
48:19
up
48:19
becoming
48:19
problematic
48:20
for
48:20
people
48:20
over
48:21
time.
48:21
But
48:21
to
48:22
answer
48:22
your
48:22
question
48:22
more
48:23
succinctly,
48:24
yes,
48:24
there
48:24
are
48:24
plenty
48:25
of
48:25
people
48:25
who
48:26
require
48:26
to
48:26
be
48:26
on
48:26
medication.
48:27
Now,
48:28
Ambien
48:28
may
48:29
or
48:29
may
48:29
not
48:29
be
48:29
my
48:29
first
48:30
choice.
48:30
Something
48:31
like
48:31
Trazodone
48:32
is
48:32
probably
48:32
closer
48:33
to
48:33
my
48:33
first
48:33
Choice.
48:34
Trazodone
48:34
is
48:35
an
48:35
old
48:35
antidepressant
48:36
that's
48:36
not
48:37
particularly
48:37
addictive.
48:38
Wasn't
48:38
very
48:38
effective
48:38
as
48:39
an
48:39
antidepressant,
48:39
but
48:40
appears
48:40
to
48:40
be
48:40
quite
48:41
effective
48:41
as
48:41
a
48:41
sleep
48:41
aid.
48:42
We
48:42
can
48:42
leave
48:42
people
48:43
on
48:43
Trazodone
48:43
for
48:44
15,
48:44
20
48:44
years
48:44
and
48:45
it
48:45
doesn't
48:45
appear
48:45
to
48:45
be
48:45
a
48:46
big
48:46
problem.
48:47
Once
48:47
again,
48:48
not
48:48
my
48:48
goal.
48:49
Right.
48:49
Not
48:50
what
48:50
I
48:50
want
48:50
to
48:50
do.
48:51
But
48:51
I
48:52
would
48:52
be
48:52
foolish
48:52
to
48:53
turn
48:53
to
48:53
you
48:53
and
48:53
say,
48:53
nobody
48:54
out
48:54
there
48:54
needs
48:54
a
48:55
sleeping
48:55
pill
48:55
because
48:55
it's
48:55
just
48:56
not
48:56
true.
48:57
You
48:57
know,
48:57
I
48:57
was
48:57
on
48:57
your
48:58
website
48:58
and
48:58
I
48:58
did
48:59
the
48:59
chronotypes
49:00
quiz,
49:00
the
49:00
sleep
49:01
chronotypes,
49:02
and
49:03
I
49:03
got
49:03
a
49:04
dolphin,
49:04
but
49:04
my
49:05
sleep
49:05
score
49:05
wasn't
49:06
that
49:06
high.
49:06
It
49:06
was
49:06
62,
49:07
which.
49:08
Yep,
49:08
that's
49:08
what
49:09
dolphins
49:09
get.
49:10
That's
49:10
right,
49:10
because
49:11
dolphins
49:11
don't
49:11
get
49:12
the
49:12
best
49:12
sleep,
49:12
generally
49:13
speaking.
49:14
They
49:14
don't.
49:14
They're
49:14
my
49:14
problem
49:15
children.
49:15
Yeah,
49:16
right.
49:16
Yeah,
49:16
right.
49:17
So
49:17
how
49:17
can
49:18
we,
49:18
as
49:18
dolphins
49:19
and,
49:20
you
49:20
know,
49:20
improve
49:20
our
49:21
sleep?
49:21
And
49:21
if
49:21
you'll
49:22
also
49:22
just
49:22
let
49:22
people
49:22
know
49:23
about
49:23
the
49:23
chronotypes,
49:24
too.
49:24
It's
49:24
fascinating.
49:25
Absolutely.
49:26
So
49:27
a
49:27
while
49:27
back,
49:27
I
49:28
had
49:28
a
49:28
female
49:28
patient
49:29
and
49:29
I
49:30
failed.
49:30
I
49:30
mean,
49:31
when
49:31
I
49:31
say
49:31
I
49:31
failed,
49:31
I
49:32
failed.
49:32
I
49:32
couldn't
49:32
figure
49:33
out
49:33
how
49:33
to
49:33
get
49:33
her
49:33
to
49:33
sleep.
49:33
We
49:34
tried
49:34
medication.
49:34
We
49:34
tried
49:35
cognitive
49:35
behavioral
49:35
therapy.
49:35
We
49:36
tried
49:36
everything.
49:37
So
49:37
when
49:37
I
49:37
fail,
49:38
I
49:38
go
49:38
back
49:38
in
49:39
and
49:39
I
49:39
interview
49:39
them
49:40
for
49:40
free.
49:40
And
49:41
I.
49:41
I
49:41
must
49:41
have
49:41
missed
49:42
something.
49:42
Like,
49:42
I
49:42
must
49:42
have
49:42
missed
49:43
a
49:43
symptom.
49:43
I
49:43
must
49:43
miss
49:44
a
49:44
test.
49:44
What.
49:44
What
49:44
are
49:44
we
49:45
doing
49:45
here?
49:45
We
49:45
need
49:45
to
49:45
run
49:45
some
49:46
more
49:46
labs.
49:46
What
49:46
is
49:46
it?
49:47
And
49:47
I,
49:47
during
49:47
my
49:48
interview,
49:48
she
49:48
turned
49:48
to
49:48
me
49:49
and
49:49
she
49:49
said
49:49
something
49:49
I
49:49
just
49:49
thought
49:50
was
49:50
fascinating.
49:50
She
49:50
said,
49:51
you
49:51
know,
49:51
Dr.
49:52
Bruce,
49:52
if
49:52
I.
49:52
This
49:52
is
49:53
when
49:53
I
49:53
was
49:53
practicing
49:53
on
49:53
the
49:53
East
49:54
Coast.
49:54
She
49:54
said,
49:54
you
49:54
know,
49:54
Dr.
49:55
Bruce,
49:55
if
49:55
I
49:55
just
49:55
lived
49:56
in
49:56
California,
49:56
my
49:57
life
49:57
would
49:57
be
49:57
great.
49:58
Like,
49:58
what
49:58
are
49:58
you
49:58
talking
49:59
about?
49:59
She's
49:59
like,
49:59
I
49:59
just
50:00
need
50:00
a
50:00
different
50:00
time
50:00
zone.
50:01
She's
50:01
like,
50:02
I
50:02
live
50:02
on
50:02
the
50:02
east
50:02
coast,
50:02
but
50:03
my
50:03
body
50:03
seems
50:03
to
50:03
be
50:04
on
50:04
west
50:04
coast
50:05
time.
50:05
If
50:05
I
50:06
could
50:06
just
50:06
wake
50:06
up
50:06
three
50:06
hours
50:07
later
50:07
and
50:07
go
50:07
to
50:07
work
50:08
three
50:08
hours
50:08
later
50:08
and
50:08
do
50:09
everything
50:09
three
50:09
hours
50:09
later,
50:09
I
50:10
think
50:10
it'd
50:10
be
50:10
fine.
50:11
So
50:11
I
50:11
turned
50:11
to
50:11
her
50:11
and
50:12
I
50:12
said,
50:12
well,
50:12
why
50:13
don't
50:13
you
50:13
do
50:13
that?
50:14
And
50:14
she
50:14
said,
50:14
well,
50:15
my
50:15
boss
50:16
wouldn't
50:16
allow
50:16
that.
50:17
My
50:17
husband
50:17
and
50:18
family
50:18
wouldn't
50:18
be
50:19
too
50:19
thrilled
50:19
about
50:19
that.
50:19
Like,
50:20
that's
50:20
just
50:20
not
50:20
how
50:20
my
50:20
lifestyle
50:21
is.
50:22
I
50:22
said,
50:22
well,
50:22
what
50:22
if
50:22
we
50:23
ran
50:23
the
50:23
experiment
50:23
for,
50:24
let's
50:24
say,
50:24
a
50:24
week
50:25
and
50:25
we
50:25
see
50:25
how
50:25
well
50:25
you
50:25
do?
50:27
And
50:27
she
50:27
said,
50:27
I'm
50:27
going
50:27
to
50:27
be
50:27
honest
50:28
with
50:28
you.
50:28
I'm
50:28
not
50:28
doing
50:28
very
50:29
well
50:29
at
50:29
work.
50:29
I'm
50:29
not
50:29
sure
50:30
my
50:30
boss
50:30
would
50:30
be
50:30
willing
50:31
to
50:31
even
50:31
allow
50:32
us
50:32
to
50:32
do
50:32
that
50:32
kind
50:33
of
50:33
experiment.
50:33
So
50:34
I
50:34
said,
50:34
give
50:35
me
50:35
the
50:35
number,
50:35
let
50:35
me
50:35
call.
50:36
So
50:36
I
50:36
got
50:36
her
50:36
permission,
50:36
and
50:37
I
50:37
called,
50:37
and
50:38
I
50:38
turned
50:38
to
50:38
her
50:38
boss
50:38
and
50:39
I
50:39
told
50:39
him,
50:39
you
50:39
know,
50:39
this
50:39
is
50:39
what
50:39
I'm
50:40
working
50:40
with
50:40
and
50:40
this
50:40
is
50:40
what
50:40
I
50:41
want
50:41
to
50:41
do.
50:41
And
50:41
he
50:41
said
50:41
it
50:42
was
50:42
on
50:42
Monday.
50:42
And
50:43
he
50:43
said,
50:43
you
50:43
can
50:43
do
50:43
whatever
50:43
you
50:43
want.
50:44
She
50:44
can
50:44
come
50:44
in,
50:44
you
50:44
know,
50:45
two
50:45
hours
50:45
later.
50:45
So
50:46
instead
50:46
of
50:46
coming
50:46
in,
50:46
she
50:46
normally
50:47
came
50:47
in
50:47
at
50:47
8,
50:47
she
50:47
come
50:48
in
50:48
at
50:48
10,
50:48
and
50:48
she
50:48
can
50:48
leave
50:49
at
50:49
8
50:50
at
50:50
night
50:50
or
50:50
whatever.
50:51
No,
50:51
6
50:52
at
50:52
night.
50:52
And
50:53
I
50:53
said,
50:53
okay.
50:53
I
50:54
said,
50:54
that's
50:54
great.
50:54
He
50:55
said,
50:55
but
50:55
by
50:55
the
50:55
way,
50:55
she's
50:56
being
50:56
fired
50:56
at
50:56
the
50:56
end
50:56
of
50:56
the
50:57
week.
50:57
Like,
50:58
oh,
50:58
great.
50:58
No
50:59
pressure.
51:00
I
51:00
call
51:00
him
51:01
up
51:01
on
51:01
Friday.
51:02
And
51:02
I
51:02
said,
51:02
how'd
51:02
she
51:03
do?
51:03
And
51:03
the
51:03
first
51:04
words
51:04
out
51:04
of
51:04
his
51:04
mouth
51:05
were,
51:05
I
51:05
have
51:06
three
51:06
more
51:06
people
51:06
I
51:07
want
51:07
you
51:07
to
51:07
talk
51:07
to.
51:09
Okay?
51:10
So
51:10
what
51:11
I
51:11
discovered
51:11
was,
51:12
is
51:12
that
51:12
some
51:12
people
51:13
live
51:14
in
51:14
a
51:14
different
51:15
chronotype.
51:16
A
51:16
chronotype
51:17
is
51:17
your
51:17
genetic
51:18
sleep
51:19
schedule,
51:19
by
51:19
the
51:20
way.
51:20
You
51:20
don't
51:20
get
51:20
to
51:20
choose
51:21
it.
51:21
I
51:21
can
51:21
look
51:21
on
51:22
your
51:22
23andMe
51:23
or
51:23
your
51:23
ancestry.com
51:24
and
51:24
I
51:24
can
51:25
show
51:25
you,
51:25
based
51:26
on
51:26
your
51:26
genetics,
51:27
if
51:27
you're
51:27
an
51:27
early
51:27
bird,
51:28
which
51:28
is
51:28
what
51:28
I
51:28
call
51:29
a
51:29
lion,
51:29
a
51:30
night
51:30
owl,
51:30
which
51:31
is
51:31
what
51:31
I
51:31
call
51:31
a
51:31
wolf,
51:32
or
51:32
somebody
51:33
in
51:33
the
51:33
middle,
51:33
which
51:33
is
51:33
what
51:34
I
51:34
call
51:34
a
51:34
bear.
51:35
Now,
51:35
I
51:35
want
51:35
to
51:35
be
51:35
honest
51:36
with
51:36
you.
51:36
This
51:36
is
51:37
not
51:37
new.
51:37
This
51:37
has
51:37
been
51:38
around
51:38
since
51:38
the
51:38
70s,
51:38
okay?
51:39
People
51:39
have
51:39
been
51:40
calling
51:40
people
51:40
early
51:40
birds
51:41
and
51:41
night
51:41
owls
51:42
and
51:42
people
51:42
in
51:42
the
51:42
middle
51:42
for
51:43
a
51:43
long,
51:43
long
51:43
time.
51:43
All
51:44
I
51:44
did
51:44
was
51:44
I
51:44
changed
51:45
the
51:45
birds
51:45
to
51:45
animals,
51:46
okay?
51:46
But
51:47
what
51:47
I
51:47
did
51:47
do
51:47
is
51:47
I
51:48
discovered
51:48
a
51:48
fourth
51:49
chronotype.
51:50
Fourth
51:50
chronotype
51:51
are
51:51
dolphins.
51:52
Now,
51:52
people
51:52
are
51:53
wondering,
51:53
why
51:53
did.
51:53
Why
51:53
did
51:53
you
51:54
choose
51:54
dolphins?
51:54
Just
51:54
out
51:55
of
51:55
curiosity.
51:55
So
51:56
it
51:56
turns
51:56
out
51:56
dolphins
51:56
sleep
51:57
uni
51:57
hemispherically.
51:58
So
51:58
half
51:58
of
51:59
their
51:59
brain
51:59
is
51:59
asleep
51:59
while
52:00
the
52:00
other
52:00
half
52:00
is
52:00
awake
52:00
looking
52:01
for
52:01
predators.
52:02
And
52:02
that
52:02
made
52:02
me
52:02
feel
52:03
like
52:03
my
52:03
insomniac
52:04
patients.
52:05
So
52:05
roughly
52:05
10%
52:06
of
52:06
the
52:06
population
52:07
has
52:07
chronic
52:07
insomnia,
52:08
and
52:08
I
52:08
believe
52:09
they're
52:09
dolphins.
52:10
Okay?
52:10
Now,
52:11
you
52:11
can
52:11
also
52:11
be
52:11
a
52:12
dolphin
52:12
by
52:12
circumstance.
52:14
What
52:14
do
52:14
I
52:14
mean
52:14
by
52:14
that?
52:15
Well,
52:15
you
52:15
might
52:15
not
52:16
have
52:16
the
52:16
genetics
52:16
to
52:16
be
52:16
a
52:17
dolphin,
52:17
but
52:17
your
52:18
surroundings
52:19
may
52:19
cause
52:19
you
52:20
to
52:20
become
52:20
a
52:20
dolphin.
52:21
One
52:21
of
52:21
those
52:22
surroundings
52:22
is
52:23
menopause,
52:24
okay?
52:25
You
52:25
could
52:25
have
52:25
a
52:26
perfectly
52:26
normal
52:27
sleep
52:27
schedule.
52:28
The
52:28
second
52:29
you
52:29
hit
52:29
menopause,
52:30
everything
52:30
goes
52:31
cuckoo
52:31
and
52:32
you
52:32
are
52:32
in
52:33
trouble.
52:34
That's
52:34
when
52:34
we
52:34
And
52:35
I
52:35
wrote
52:35
an
52:35
entire
52:35
book
52:36
just
52:36
about
52:37
what
52:37
to
52:37
do
52:38
if
52:38
you're
52:38
each
52:39
one
52:39
of
52:39
these
52:39
chronotypes
52:40
and
52:40
when
52:40
to
52:40
do
52:40
it.
52:40
So
52:40
the
52:41
book
52:41
is
52:41
called
52:41
the
52:41
Power
52:41
of
52:42
When.
52:43
But
52:44
if
52:44
people
52:44
want
52:44
to
52:44
learn
52:44
what
52:44
their
52:45
chronotype
52:45
is,
52:45
it's
52:46
easy.
52:46
Go
52:46
to
52:46
chronoquiz.com
52:48
we'll
52:49
put
52:49
that
52:49
in
52:49
the
52:49
show
52:49
notes
52:50
as
52:50
well.
52:51
And
52:51
that's
52:52
an
52:52
easy.
52:53
Takes
52:53
three
52:53
minutes
52:54
and
52:54
you
52:54
can
52:54
learn
52:54
what
52:55
your
52:55
sleep
52:55
score
52:55
is,
52:56
you
52:56
can
52:56
learn
52:56
what
52:56
your
52:56
sleep
52:57
animal
52:57
is.
52:57
And
52:57
I
52:58
give
52:58
you
52:58
a
52:58
lot
52:58
of
52:58
tips
52:58
and
52:59
tricks
52:59
specifically
53:00
for
53:01
your
53:01
chronotype.
53:03
And
53:03
I've
53:03
been
53:03
doing
53:03
it
53:03
now,
53:03
we've
53:04
been
53:04
doing
53:04
it
53:04
now
53:04
for
53:04
about
53:04
15
53:05
years.
53:05
We've
53:05
had
53:06
over
53:06
3
53:06
million
53:06
people
53:06
take
53:07
the
53:07
quiz.
53:07
It's
53:08
been
53:08
pretty
53:08
interesting
53:09
learning
53:09
about
53:10
these
53:10
people
53:10
and
53:11
kind
53:11
of
53:11
their
53:11
sleep
53:11
animal.
53:12
But
53:12
what
53:12
I
53:12
will
53:12
tell
53:13
you
53:13
is
53:13
it's
53:13
fun
53:14
and
53:15
I
53:15
get
53:15
the
53:15
whole
53:15
family
53:16
to
53:16
do
53:16
it,
53:16
right?
53:17
And
53:17
so
53:17
don't
53:17
you
53:17
just
53:18
do
53:18
it
53:18
once
53:18
you
53:18
figure
53:18
out
53:18
your
53:19
sleep
53:19
animal?
53:19
Figure
53:19
out
53:19
the
53:20
whole
53:20
family
53:20
sleep
53:20
animal
53:21
because
53:21
then
53:21
you
53:21
actually
53:21
can
53:22
know
53:22
exactly
53:23
what
53:23
to
53:23
do.
53:23
So
53:24
people
53:24
tell
53:24
me
53:24
all
53:24
the
53:24
time
53:25
like,
53:25
well,
53:26
what
53:26
else
53:27
can
53:27
I
53:27
do
53:27
with
53:27
this
53:28
animal
53:28
thing,
53:28
Michael?
53:29
Well,
53:30
once
53:30
you
53:30
know
53:30
your
53:30
chronotype,
53:31
you
53:31
actually
53:31
know
53:31
the
53:32
perfect
53:32
time
53:32
of
53:32
day
53:32
to
53:33
have
53:33
sex,
53:33
eat
53:34
a
53:34
cheeseburger,
53:34
ask
53:34
your
53:35
boss
53:35
for
53:35
a
53:35
raise,
53:36
go
53:36
to
53:36
bed,
53:36
I
53:37
mean,
53:37
talk
53:37
to
53:37
your
53:37
kids.
53:38
Like
53:38
it's
53:38
unbelievable
53:39
because
53:39
what
53:40
it
53:40
does
53:40
is
53:40
it
53:41
tells
53:41
you
53:41
where
53:41
your
53:42
hormones
53:42
are
53:43
in
53:43
a
53:43
very
53:43
particular
53:44
spot
53:44
inside
53:45
of
53:45
your
53:45
internal
53:46
clock,
53:47
right?
53:47
And
53:47
so
53:47
as
53:48
an
53:48
example,
53:49
some
53:49
people
53:49
are
53:49
morning
53:50
people
53:50
and
53:50
some
53:51
people
53:51
are
53:51
not.
53:52
So
53:52
for
53:52
some
53:52
people,
53:53
if
53:53
you're
53:53
a
53:53
lion
53:54
and
53:54
you're
53:54
an
53:54
early,
53:54
more
53:54
early
53:55
riser,
53:56
I'm
53:56
going
53:56
to
53:56
have
53:56
you
53:56
work
53:56
out
53:56
in
53:57
the
53:57
morning
53:57
and
53:57
I'm
53:57
going
53:57
to
53:57
have
53:57
you
53:58
do
53:58
your
53:58
detailed
53:58
homework
53:59
type
53:59
of
53:59
stuff
54:00
like
54:00
thinking
54:01
about
54:01
new
54:01
ideas
54:02
or
54:02
doing
54:02
bills
54:03
or
54:03
things
54:03
like
54:03
that
54:04
in
54:04
the
54:04
morning.
54:04
Because
54:04
your
54:04
attention
54:05
to
54:05
detail
54:05
is
54:06
going
54:06
to
54:06
be
54:06
very
54:06
good
54:06
if
54:06
you're
54:07
an
54:07
early
54:07
riser.
54:08
But
54:08
you're
54:08
not
54:08
going
54:08
to
54:08
want
54:09
to
54:09
do
54:09
that
54:09
activity
54:09
at
54:10
six
54:10
o'
54:10
clock
54:10
at
54:10
night,
54:11
right?
54:12
Because
54:12
you
54:12
don't
54:13
have
54:13
that
54:13
energy.
54:13
But,
54:14
but
54:14
if
54:15
you're
54:15
a
54:15
night
54:15
owl,
54:16
that's
54:16
the
54:17
perfect
54:17
time
54:17
to
54:18
do
54:18
that
54:18
activity
54:18
is
54:18
6
54:19
o'
54:19
clock
54:19
at
54:19
night
54:20
because
54:20
you're
54:20
just
54:20
getting
54:20
started.
54:21
Because
54:21
morning
54:21
suck
54:22
for
54:22
you
54:22
if
54:22
you're
54:23
a
54:23
night
54:23
owl,
54:23
right?
54:25
So
54:25
once
54:25
you
54:25
know
54:25
and
54:26
understand
54:26
which
54:26
one
54:27
of
54:27
these
54:27
animal
54:28
characteristics
54:28
you
54:29
are
54:29
and
54:29
your
54:29
partner
54:30
or
54:30
your
54:30
kids,
54:31
life
54:31
gets
54:32
a
54:32
lot
54:32
easier.
54:32
That's
54:33
really
54:33
good
54:33
to
54:33
know.
54:34
Also
54:34
cortisol,
54:35
there's
54:35
so
54:36
much
54:36
talk
54:36
about
54:36
cortisol
54:37
and
54:37
the
54:37
spikes,
54:39
right.
54:39
And
54:39
how
54:40
it
54:40
wakes
54:40
us
54:40
up
54:40
and
54:41
all
54:41
these
54:41
things.
54:42
Do
54:42
you
54:42
have
54:42
any
54:42
practical
54:43
tips
54:44
for
54:44
just
54:44
maintaining
54:45
cortisol
54:46
so
54:46
it
54:46
doesn't
54:46
wake
54:47
us
54:47
up?
54:47
Okay.
54:48
The
54:48
biggest
54:48
thing
54:48
to
54:49
do
54:49
is
54:49
to
54:49
wake
54:50
up
54:50
at
54:50
the
54:50
same
54:50
time
54:50
every
54:51
day.
54:51
Every
54:52
single
54:52
thing
54:52
that
54:52
I've
54:52
said
54:53
so
54:53
far
54:53
helps
54:54
manage
54:54
cortisol.
54:55
Every
54:55
single
54:56
thing.
54:56
Okay.
54:57
Cortisol
54:57
is,
54:58
is
54:58
a
54:58
hormone
54:59
that
54:59
is
54:59
created
55:00
during
55:00
what's
55:00
called
55:01
fight
55:01
or
55:01
flight.
55:02
So
55:02
this
55:02
is
55:02
the
55:02
oh
55:03
shit,
55:03
I've
55:03
got
55:03
to
55:03
get
55:04
out
55:04
of
55:04
here
55:04
hormone.
55:05
And
55:05
so
55:05
it
55:05
gives
55:05
you
55:05
a
55:06
lot
55:06
of
55:06
energy
55:06
and
55:06
gets
55:06
you
55:06
going.
55:07
You
55:07
clearly
55:08
do
55:08
not
55:08
want
55:08
cortisol
55:09
at
55:09
night,
55:10
right?
55:10
That
55:11
isn't
55:11
helpful
55:11
for
55:12
you.
55:12
So
55:13
the
55:13
best
55:13
things
55:13
to
55:13
do
55:13
to
55:14
manage
55:15
cortisol,
55:15
meditation,
55:16
relaxation,
55:18
hot
55:18
bath,
55:19
maintain
55:19
hydration,
55:20
stop
55:21
meals,
55:21
three
55:22
hours
55:22
before
55:22
bed,
55:23
all
55:23
the
55:23
stuff
55:23
you
55:23
already
55:24
know
55:24
to
55:24
do
55:25
that
55:25
you
55:25
know
55:25
are
55:26
healthy
55:26
will
55:27
help
55:27
manage
55:27
your
55:27
cortisol.
55:29
Is
55:30
there
55:30
any
55:30
like
55:30
cortisol
55:31
plan
55:32
that
55:32
I
55:32
can
55:32
give
55:32
people?
55:33
Unfortunately,
55:34
I
55:34
don't
55:34
have
55:34
one
55:35
of
55:35
those
55:35
in
55:35
my
55:35
back
55:36
pocket
55:36
today.
55:37
But
55:37
I,
55:37
I
55:38
do
55:38
think
55:38
that
55:38
my
55:38
five
55:39
step
55:39
plan
55:39
for
55:39
sleep
55:40
will
55:40
absolutely
55:41
help
55:41
you
55:41
manage
55:41
your
55:41
cortisol.
55:42
Okay,
55:42
that's
55:42
good
55:43
to
55:43
know.
55:43
And
55:43
I
55:43
know
55:43
you
55:44
work
55:44
with
55:44
tons
55:45
of
55:45
athletes,
55:46
celebrities,
55:46
really
55:47
high
55:47
performers.
55:48
Are
55:48
there
55:48
any
55:49
tips
55:49
that
55:49
those
55:50
people
55:50
in
55:50
particular
55:51
are
55:51
using
55:51
that
55:52
we
55:52
could
55:53
also
55:53
use?
55:54
Anything
55:54
different
55:54
that
55:55
they're
55:55
doing?
55:56
So
55:56
it's
55:57
interesting
55:57
because
55:58
it
55:58
depends
55:58
upon
55:58
the
55:59
human,
55:59
right?
55:59
And
56:00
so
56:00
when
56:01
I
56:01
work
56:01
with
56:01
professional
56:02
athletes,
56:02
they're
56:03
just
56:03
different
56:04
humans.
56:04
Their
56:05
bodies
56:05
are
56:05
different.
56:06
The
56:06
way
56:06
they
56:07
think
56:07
is
56:07
different.
56:07
It's
56:08
very,
56:08
very
56:09
different.
56:10
It's
56:10
funny
56:10
because
56:11
a
56:11
lot
56:11
of
56:11
people
56:11
think,
56:11
oh,
56:12
I'm
56:12
just
56:12
going
56:12
to
56:12
follow
56:13
this
56:13
athlete's
56:13
regimen
56:14
because
56:14
I
56:14
want
56:14
to
56:14
be,
56:15
look
56:15
like
56:15
this
56:15
athlete.
56:16
That's
56:16
a
56:16
terrible
56:17
idea.
56:17
Okay.
56:18
If
56:18
your
56:18
body
56:18
isn't
56:19
the
56:19
same
56:19
as
56:19
that
56:20
athlete,
56:20
it's
56:20
going
56:20
to
56:20
be
56:20
very
56:20
difficult
56:21
to
56:21
do
56:21
it.
56:21
What
56:22
I
56:22
have
56:22
learned
56:22
from
56:23
many
56:23
of
56:24
my
56:24
athletes
56:25
and
56:25
my
56:25
celebrities
56:27
is
56:28
sleep
56:28
is
56:28
sacred.
56:30
If
56:30
you
56:30
don't
56:30
get
56:31
sleep,
56:31
you
56:31
will
56:32
not
56:32
perform.
56:32
Doesn't
56:33
matter
56:33
what
56:33
the
56:33
activity
56:34
is.
56:34
Doesn't
56:34
matter
56:34
if
56:34
you're
56:35
Paris
56:35
Hilton
56:35
and
56:35
you're
56:36
doing
56:36
a
56:36
DJ
56:36
thing.
56:37
It
56:37
doesn't
56:37
matter
56:37
if
56:37
you're
56:37
Carson
56:38
Daly
56:38
and
56:38
you're
56:38
on
56:38
the
56:38
Voice.
56:39
It
56:39
doesn't
56:39
matter
56:39
if
56:39
you're
56:40
Steve
56:40
Aoki
56:40
and
56:40
you're
56:40
jumping
56:41
out
56:41
at
56:41
a
56:42
stadium
56:42
show.
56:42
Okay.
56:43
It
56:43
doesn't
56:43
matter
56:44
if
56:44
you
56:45
don't
56:45
get
56:45
your
56:45
sleep,
56:46
your
56:46
performance
56:47
will
56:47
suffer.
56:48
And
56:49
all
56:49
of
56:49
these
56:49
people
56:50
are
56:50
performers.
56:51
Whether
56:51
it's
56:51
athletic
56:52
performance,
56:52
entertainment
56:53
performance,
56:54
I
56:54
think
56:54
we're
56:54
all
56:55
in
56:55
that
56:55
level
56:56
on
56:56
some
56:56
level.
56:57
And
56:57
so
56:57
what
56:57
I
56:57
would
56:57
say
56:58
to
56:58
do,
56:58
I'd
56:58
say
56:58
the
56:58
biggest
56:59
thing
56:59
that
56:59
celebrities
57:00
and
57:00
athletes
57:00
do
57:01
is
57:01
they
57:01
take
57:01
sleep
57:02
serious.
57:03
And
57:03
I
57:03
think
57:03
that's
57:04
something
57:04
that
57:04
we
57:04
should
57:04
all
57:04
do.
57:05
Easy
57:05
way
57:05
to
57:06
do
57:06
it.
57:06
Follow
57:06
my
57:06
five
57:07
step
57:07
plan,
57:07
do
57:07
the
57:08
chrono
57:08
quiz,
57:09
you'll
57:09
be
57:09
in
57:09
good
57:09
shape.
57:10
Yeah,
57:10
that's
57:10
really
57:10
good
57:11
to
57:11
know.
57:11
Now,
57:11
turning
57:12
the
57:12
tables
57:12
on
57:13
you.
57:13
What
57:14
advice
57:14
would
57:15
you
57:15
give
57:15
your
57:15
25
57:16
year
57:16
old
57:16
self?
57:17
Oh,
57:18
what
57:18
advice
57:19
would
57:19
I
57:19
give
57:19
my
57:19
25
57:20
year
57:20
old
57:20
self?
57:21
Buy
57:21
Tesla
57:22
stock
57:22
the
57:22
second
57:23
it
57:23
IPOs.
57:25
That's
57:25
what
57:25
I
57:25
would
57:25
tell
57:26
myself.
57:26
Buy
57:26
it
57:26
the
57:27
second
57:27
it
57:27
IPOs
57:28
and
57:28
throw
57:28
as
57:29
much
57:29
money
57:29
into
57:29
it
57:29
as
57:29
you
57:30
possibly
57:30
can.
57:31
That's
57:31
my
57:31
advice
57:32
to
57:32
my
57:32
25
57:32
year
57:32
old.
57:33
So.
57:33
Right.
57:33
I
57:34
mean,
57:34
gosh,
57:34
didn't
57:35
we
57:35
wouldn't.
57:35
I
57:35
mean
57:36
if
57:36
we
57:36
all
57:36
did
57:36
that,
57:36
we'd
57:37
be
57:37
in
57:37
a
57:37
much
57:37
different
57:38
place.
57:38
Come
57:38
on.
57:39
If
57:39
I,
57:40
if
57:40
you
57:40
wanted
57:40
health
57:40
advice,
57:41
health
57:42
advice
57:42
would
57:42
be,
57:43
you
57:43
know,
57:44
it's
57:44
okay
57:44
to
57:44
take
57:44
sleep
57:45
seriously
57:45
in
57:45
your
57:45
20s.
57:46
I'm
57:46
57
57:47
years
57:47
old,
57:47
so
57:48
you
57:48
would
57:48
hit
57:48
me
57:48
around
57:48
30
57:49
something
57:49
ish,
57:50
right?
57:50
32.
57:51
You
57:52
know,
57:52
when
57:52
you're
57:52
new
57:53
to
57:53
parenthood,
57:55
when
57:55
you're
57:55
new
57:55
to
57:55
career
57:56
world,
57:56
when
57:57
you're
57:57
new
57:57
to
57:57
all
57:57
that
57:57
stuff,
57:58
sleep
57:58
has
57:58
a
57:58
tendency
57:58
to
57:58
suffer.
57:59
You
57:59
just
57:59
don't
57:59
get
57:59
enough.
58:00
Do
58:00
yourself
58:01
a
58:01
favor,
58:01
don't
58:02
blow
58:02
your
58:02
sleep,
58:02
it's
58:03
just
58:03
going
58:03
to
58:03
blow
58:03
your
58:03
career.
58:04
Yeah,
58:04
I
58:04
mean
58:05
we
58:05
don't
58:05
take,
58:05
we
58:05
don't
58:06
take
58:06
it
58:06
seriously
58:06
at
58:06
all
58:06
when
58:06
we're
58:07
that
58:07
age.
58:07
You
58:07
know,
58:07
it's
58:07
like
58:08
if
58:08
it
58:08
comes,
58:08
it
58:08
comes.
58:09
Well,
58:09
we
58:09
feel
58:09
invincible.
58:10
You
58:10
know,
58:10
we're
58:11
like,
58:11
oh,
58:11
we
58:11
can
58:11
make
58:12
it
58:12
through.
58:12
Who
58:12
cares
58:13
if
58:13
I
58:13
don't
58:13
sleep,
58:13
I'll
58:13
just
58:14
drink
58:14
some
58:14
more
58:14
caffeine,
58:15
you
58:15
know,
58:15
it'll
58:15
be
58:15
fine.
58:16
And
58:16
the
58:17
problem
58:17
is,
58:17
is
58:17
it
58:17
is
58:18
fine
58:18
for
58:18
years.
58:19
And
58:19
then
58:20
you
58:20
hit
58:20
like
58:20
35
58:21
or
58:21
40
58:22
and
58:22
then
58:22
the
58:22
entire
58:23
world
58:23
dumps.
58:24
And
58:24
it's
58:24
like,
58:24
oh,
58:25
crap
58:25
comes
58:26
crashing
58:26
down.
58:26
It
58:26
catches
58:27
up.
58:28
How
58:28
are
58:28
you
58:29
living
58:29
iconically
58:30
right
58:30
now?
58:31
Well,
58:32
I
58:32
guess
58:32
the
58:33
first
58:33
thing
58:33
I
58:33
do
58:34
is
58:35
I,
58:37
well
58:37
I
58:37
take
58:37
care
58:38
of
58:38
myself.
58:38
So
58:38
every
58:39
day
58:39
I
58:39
wake
58:39
up
58:39
at
58:39
the
58:40
same
58:40
time
58:40
I
58:40
walk
58:41
my
58:41
dogs
58:42
and
58:43
then
58:43
I
58:43
meditate
58:44
every
58:44
single
58:45
day
58:45
for
58:45
15
58:46
minutes
58:46
every
58:46
day.
58:46
Then
58:47
I
58:47
do
58:47
breath
58:47
work,
58:48
then
58:48
I
58:48
go
58:48
to
58:49
the
58:49
gym.
58:49
I
58:49
have
58:49
a
58:49
very
58:50
specific
58:50
routine
58:50
that
58:51
I
58:51
do
58:51
at
58:51
the
58:51
gym.
58:51
I
58:52
stretch,
58:52
I
58:53
do
58:53
cardio,
58:53
I
58:54
do
58:54
weights.
58:55
Then
58:55
I
58:55
hit
58:56
the
58:56
sauna.
58:56
I'm
58:56
in
58:56
the
58:56
sauna
58:57
for
58:57
15
58:57
minutes
58:57
every
58:58
day.
58:58
Then
58:58
I
58:59
come
58:59
home
58:59
and
58:59
I
58:59
make
59:00
a
59:00
super
59:00
high
59:00
end
59:00
Protein
59:01
breakfast.
59:01
I
59:02
have
59:02
ground
59:02
turkey,
59:03
eggs
59:03
and
59:03
broccoli
59:04
every
59:04
single
59:05
morning.
59:06
And
59:06
that's
59:06
how
59:06
I
59:06
start
59:07
my
59:07
day.
59:07
I
59:07
don't
59:07
take
59:08
a
59:08
call
59:08
before
59:09
11.
59:10
And
59:10
that's
59:10
how
59:10
I
59:10
live
59:11
iconically.
59:12
That
59:12
sounds
59:13
like
59:13
the
59:14
greatest
59:14
morning
59:14
plan
59:14
I've
59:15
ever
59:15
heard.
59:16
It's
59:16
awesome.
59:17
Tell
59:17
us
59:17
about
59:17
all
59:17
the
59:18
great
59:18
projects
59:18
you
59:18
have
59:19
coming
59:19
up
59:19
because
59:19
you're
59:19
always
59:19
working
59:20
on
59:20
great
59:20
things.
59:21
So
59:21
I
59:22
have.
59:22
I
59:22
have
59:23
some
59:23
really
59:23
cool
59:23
projects
59:24
going
59:24
on
59:24
right.
59:24
Right
59:25
this
59:25
moment.
59:25
That
59:26
Orion
59:26
Sleep
59:27
I
59:27
was
59:28
talking
59:28
about
59:28
earlier,
59:28
that
59:29
thermoregulatory
59:29
pad,
59:30
that
59:30
thing
59:31
is
59:31
awesome.
59:31
That's
59:32
something
59:32
that
59:32
I've
59:32
been
59:33
working
59:33
on
59:33
for
59:34
almost
59:34
a
59:34
year
59:34
now.
59:35
I
59:35
think
59:35
that's
59:35
something
59:35
that
59:35
people
59:36
will
59:36
really
59:36
like.
59:38
What
59:38
else
59:39
is
59:39
going
59:39
on?
59:40
I
59:40
think
59:40
the
59:40
sleep
59:40
test,
59:41
the
59:41
home
59:41
sleep
59:42
test,
59:42
that's
59:43
definitely
59:43
something
59:43
that's
59:44
kind
59:44
of
59:44
new
59:44
that
59:44
a
59:44
lot
59:44
of
59:45
people
59:45
don't
59:45
know
59:45
about.
59:46
That's
59:46
inexpensive
59:47
and
59:47
a
59:47
great
59:47
way
59:47
for
59:48
people
59:48
to.
59:49
To
59:49
be
59:49
able
59:49
to
59:49
learn
59:49
more.
59:50
And
59:50
then
59:50
I
59:50
would
59:51
say
59:51
go
59:51
subscribe
59:52
to
59:52
my
59:52
YouTube
59:52
channel.
59:53
Every
59:53
single
59:54
week,
59:54
we
59:54
put
59:54
out
59:55
new
59:55
videos
59:56
about
59:56
different
59:56
aspects
59:57
of
59:57
sleep.
59:57
This
59:58
week,
59:58
I'm
59:58
doing
59:59
something
59:59
on
59:59
loneliness
1:00:00
and
1:00:00
sleep.
1:00:01
It
1:00:01
turns
1:00:02
out
1:00:02
that
1:00:02
being
1:00:02
lonely
1:00:03
is
1:00:03
almost
1:00:03
as
1:00:04
difficult
1:00:04
as
1:00:04
drinking
1:00:05
too
1:00:05
much
1:00:05
caffeine
1:00:06
at
1:00:06
night
1:00:06
before
1:00:06
bed.
1:00:07
It
1:00:07
has
1:00:07
that
1:00:08
big
1:00:08
of
1:00:08
an
1:00:08
effect
1:00:08
on
1:00:09
your
1:00:09
ability
1:00:09
to
1:00:09
fall
1:00:09
asleep
1:00:10
and
1:00:10
stay
1:00:10
asleep.
1:00:10
Oh,
1:00:11
wow.
1:00:11
And
1:00:12
so
1:00:12
many
1:00:12
people
1:00:12
suffer
1:00:12
that.
1:00:13
I
1:00:13
mean,
1:00:13
that's
1:00:13
so
1:00:13
common.
1:00:14
So
1:00:14
many
1:00:14
people
1:00:14
suffer
1:00:15
from
1:00:15
that.
1:00:15
Yeah,
1:00:15
absolutely.
1:00:16
So
1:00:16
it's
1:00:16
definitely
1:00:17
something
1:00:17
to
1:00:17
think
1:00:17
about.
1:00:18
About.
1:00:18
And
1:00:18
everybody
1:00:18
can
1:00:19
find
1:00:19
you
1:00:19
at
1:00:19
Sleep
1:00:20
Doctor.
1:00:20
Yeah.
1:00:21
So
1:00:21
my
1:00:21
YouTube
1:00:22
channel
1:00:22
is
1:00:22
the
1:00:22
Sleep
1:00:23
Doctor,
1:00:23
and
1:00:24
my
1:00:24
website
1:00:24
is
1:00:24
sleep
1:00:25
doctor.com.
1:00:26
Wonderful.
1:00:26
Well,
1:00:27
thank
1:00:27
you
1:00:27
so
1:00:28
much
1:00:28
for
1:00:28
joining
1:00:28
us.
1:00:29
No
1:00:29
doubt
1:00:29
you
1:00:29
helped
1:00:30
so
1:00:31
many
1:00:31
people
1:00:31
who
1:00:31
were
1:00:31
listening
1:00:32
because
1:00:32
this
1:00:32
is
1:00:32
such
1:00:32
a
1:00:33
common
1:00:33
problem
1:00:33
that
1:00:34
we
1:00:34
all
1:00:34
have.
1:00:35
It's
1:00:36
a
1:00:36
big
1:00:36
deal.
1:00:37
It's
1:00:37
kind
1:00:37
of
1:00:37
funny
1:00:38
because
1:00:38
when
1:00:38
I
1:00:38
first
1:00:38
started
1:00:39
out
1:00:39
doing
1:00:39
this,
1:00:39
people
1:00:40
used
1:00:40
to
1:00:40
say,
1:00:40
are
1:00:40
you
1:00:40
an
1:00:40
anesthesiologist?
1:00:41
I'm
1:00:42
like,
1:00:42
no.
1:00:42
Sleep
1:00:43
apnea,
1:00:44
narcolepsy,
1:00:44
that
1:00:44
kind
1:00:45
of
1:00:45
thing.
1:00:45
So
1:00:46
it's
1:00:46
different,
1:00:47
you
1:00:47
know,
1:00:48
it's.
1:00:48
It's
1:00:48
a
1:00:48
fun
1:00:49
area
1:00:49
to
1:00:49
be
1:00:50
and
1:00:50
study
1:00:50
of.
1:00:50
But
1:00:51
my
1:00:51
wife
1:00:51
tells
1:00:51
me
1:00:51
all
1:00:51
the
1:00:52
time,
1:00:52
you
1:00:52
wouldn't
1:00:52
be
1:00:52
nearly
1:00:53
as
1:00:53
interesting,
1:00:53
you
1:00:53
know,
1:00:54
if
1:00:54
you
1:00:54
were
1:00:54
a
1:00:54
cardiologist,
1:00:55
you
1:00:55
know,
1:00:55
at
1:00:55
a
1:00:55
cocktail
1:00:56
party.
1:00:56
I
1:00:57
know
1:00:57
it's
1:00:57
more
1:00:57
unusual.
1:00:58
You're
1:00:58
unique.
1:00:59
This
1:00:59
is
1:00:59
a
1:00:59
good
1:00:59
thing.
1:00:59
I
1:01:00
am
1:01:00
unique
1:01:00
on
1:01:01
certain
1:01:01
days,
1:01:01
for
1:01:02
sure.
1:01:02
Fantastic.
1:01:04
Well,
1:01:04
thank
1:01:04
you
1:01:05
so
1:01:05
much
1:01:05
for
1:01:05
joining
1:01:05
us.
1:01:06
It
1:01:06
was
1:01:06
wonderful.
1:01:07
Thank
1:01:07
you
1:01:07
for
1:01:07
all
1:01:07
the
1:01:07
information.
1:01:08
Thank
1:01:09
you,
1:01:09
Roxy.
1:01:09
It's
1:01:09
great
1:01:10
to
1:01:10
be
1:01:10
on
1:01:10
your
1:01:11
show,
1:01:11
and
1:01:11
thanks
1:01:11
again
1:01:12
and
1:01:12
wishing
1:01:12
everybody
1:01:13
out
1:01:13
there.
1:01:14
Check
1:01:14
out
1:01:14
chronoquiz.com
1:01:15
and
1:01:16
Sweet
1:01:16
Dreams.
1:01:18
Listen,
1:01:18
if
1:01:18
this
1:01:19
episode
1:01:19
hit
1:01:19
home
1:01:20
for
1:01:20
you,
1:01:20
you're
1:01:21
not
1:01:21
alone.
1:01:21
Midlife
1:01:22
women
1:01:22
are
1:01:23
exhausted,
1:01:24
burned
1:01:24
out,
1:01:24
and
1:01:25
being
1:01:25
told
1:01:25
to
1:01:26
just
1:01:26
relax
1:01:27
or
1:01:27
try
1:01:28
melatonin.
1:01:29
But
1:01:29
we
1:01:29
deserve
1:01:30
real
1:01:30
answers
1:01:31
and
1:01:31
real
1:01:31
support.
1:01:33
Dr.
1:01:33
Bruce,
1:01:34
thank
1:01:34
you
1:01:34
for
1:01:34
giving
1:01:35
us
1:01:35
both
1:01:35
truth
1:01:36
without
1:01:36
fear
1:01:37
and
1:01:37
science
1:01:38
with
1:01:38
heart.
1:01:38
If
1:01:39
if
1:01:39
this
1:01:39
conversation
1:01:40
helped
1:01:40
you
1:01:41
tap,
1:01:41
follow
1:01:41
on
1:01:42
the
1:01:42
iconic
1:01:42
midlife,
1:01:43
share
1:01:43
it
1:01:43
with
1:01:43
a
1:01:44
friend
1:01:44
who's
1:01:44
struggling
1:01:45
and
1:01:45
leave
1:01:46
a
1:01:46
review
1:01:46
with
1:01:47
your
1:01:47
biggest
1:01:47
aha.
1:01:48
Moment.
1:01:49
Reread,
1:01:49
everyone.
1:01:50
Sleep
1:01:51
isn't
1:01:51
a
1:01:51
luxury,
1:01:52
it's
1:01:52
your
1:01:52
foundation.
1:01:53
And
1:01:54
you
1:01:54
deserve
1:01:54
to
1:01:54
feel
1:01:54
rested,
1:01:55
strong,
1:01:56
and
1:01:56
in
1:01:57
control
1:01:57
of
1:01:57
your
1:01:57
life
1:01:58
starting
1:01:59
tonight.
1:02:00
See
1:02:00
you
1:02:00
next
1:02:00
week.
1:02:01
And
1:02:01
stay
1:02:01
iconic.