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Monday Mini: Women and Sleep · Stuff Mom Never Told You

0:05
Speaker 1: Hey, this is Annie and Samantha and welcome to stuff
0:07
Speaker 1: I never told you production by her radio.
0:18
Speaker 2: And you know what, We've recently had an episode when
0:22
Speaker 2: we talked about postpartum and we in that episode we
0:25
Speaker 2: talked about a new study supposedly that's talking about how
0:28
Speaker 2: women need more sleep. So I thought we could take
0:32
Speaker 2: this money, Minnie and explore that, Like, what are people saying,
0:35
Speaker 2: let's talk about this. When did they actually decide that
0:39
Speaker 2: studies about sleep should include women? Guess what, y'all, it
0:44
Speaker 2: didn't happen until the nineties. That's right. They actually expanded
0:48
Speaker 2: the study from just white men to well everybody else
0:52
Speaker 2: in like nineteen nineties. Surprise of price. Of course, some
0:55
Speaker 2: would argue that because sleep studies didn't start until the seventies,
0:59
Speaker 2: which is relatively late for kind of these type of
1:02
Speaker 2: scientific biological studies, that this is a bit more progressive
1:06
Speaker 2: on the timeline than other types of studies. So I
1:09
Speaker 2: guess here's a cookie take it. Thanks for including others. Yeah,
1:16
Speaker 2: but anyway, so with all of that, we know that
1:20
Speaker 2: sleep is important. I think we were trying to talk
1:23
Speaker 2: remember some of our past episodes, because I'm pretty sure
1:25
Speaker 2: we had a whole conversation about like you having trouble
1:28
Speaker 2: sleeping and how much sleep we actually need and all
1:31
Speaker 2: these different things. I know Christen and Caroline have several
1:34
Speaker 2: other like difference in reference to like women and babies
1:38
Speaker 2: and whether or not insomnia effect women differently, all those
1:42
Speaker 2: different things. So this is not a new subject, but
1:45
Speaker 2: I thought we would go back to the basic, especially
1:47
Speaker 2: with the fact that they have this newer study came
1:49
Speaker 2: out in twenty twenty four. I believe, and yes, the
1:51
Speaker 2: typical recommendation that we've always heard I've always heard out
1:55
Speaker 2: about you, but like eight hours is the timeline, but
1:58
Speaker 2: like seven to nine hours is the perfect timing is
2:01
Speaker 2: if you have good RESTful sleep. And that's a whole
2:04
Speaker 2: different conversation for me. I have to say, I need
2:07
Speaker 2: to either have just like six to seven hours for
2:10
Speaker 2: me to feel like I'm parking up and according to
2:13
Speaker 2: my watches that tell me how well my sleep is.
2:16
Speaker 2: Those are the like the less sleep like if it's
2:19
Speaker 2: more than five hours but less than seven, like less
2:22
Speaker 2: than eight, it says you did a great job. I
2:24
Speaker 2: score pretty high, and I say pretty had in like
2:26
Speaker 2: eighties and they're like, yeah, a thumbs up. Out of
2:28
Speaker 2: one hundred, or it has to be ten hours, Like,
2:31
Speaker 2: you better give me the full ten hours. I need
2:32
Speaker 2: to sleep it off. But in between is not good
2:34
Speaker 2: for me. I get really odd and groggy.
2:38
Speaker 1: What about you?
2:39
Speaker 2: How have you been sleeping lately? I always ask you
2:41
Speaker 2: this when you stay here, I'm like, how did you sleep?
2:43
Speaker 2: How many hours did you sleep?
2:44
Speaker 1: What?
2:44
Speaker 2: How did you go to bed? So let me ask
2:46
Speaker 2: you how are you sleeping?
2:51
Speaker 1: I have improved in this arena since I think we
2:54
Speaker 1: last talked about it. I Five is my app That's
2:57
Speaker 1: my number. Though, yeah, I feel the best at five.
3:01
Speaker 1: If I get more than that, I actually feel kind
3:03
Speaker 1: of worse. I've never really gone I mean I have,
3:09
Speaker 1: but very rarely have I gone over like eight or nine,
3:14
Speaker 1: at least in my adulthood. When I was younger, I did.
3:16
Speaker 1: But if five is where I'm good. But I do
3:20
Speaker 1: like to doze around, Like my favorite thing is when
3:25
Speaker 1: I don't have to get up yet and I can
3:27
Speaker 1: think about stuff, Star Wars stuff, probably, but I did.
3:35
Speaker 1: I do have. Part of my trouble with sleeping is
3:38
Speaker 1: I have a like fight or flight reaction to it,
3:41
Speaker 1: and it's so frustrating because it's it's hard to remember
3:46
Speaker 1: the moment before you fell asleep correct, Like it's really difficult,
3:49
Speaker 1: but I can, like my brain will shock me out
3:52
Speaker 1: of it, like no, you're not falling asleep, and so
3:54
Speaker 1: I will be almost asleep and it's like I'm drowning
3:58
Speaker 1: and I have to like suck in air and it
4:01
Speaker 1: wakes me right up. So that's my issue is I
4:03
Speaker 1: have to get past that.
4:04
Speaker 2: You feel like if you have sleep apnea, which is
4:07
Speaker 2: a conversation I have.
4:10
Speaker 1: My uncle has it and I have gotten tested for
4:13
Speaker 1: it and they said I didn't have it, but my
4:14
Speaker 1: brother has it too, So maybe.
4:16
Speaker 2: Maybe it needs to be a different because that not
4:18
Speaker 2: breathing is a breath, It just.
4:21
Speaker 1: It just kind of feels like you're getting shocked out
4:23
Speaker 1: of Uh.
4:24
Speaker 2: Yeah, I've had that. Yeah, That's what I'm usually in
4:26
Speaker 2: my naptur late stages when I'm that way, because I'm like,
4:29
Speaker 2: I'm kind of alert and know I need to wake up.
4:31
Speaker 2: So if I actually shot myself wake up something, Oh no,
4:33
Speaker 2: I missed it type of thought process, then I'm like, oh,
4:36
Speaker 2: I'm awake.
4:37
Speaker 1: Because which I know we'll probably talk about this and
4:41
Speaker 1: I have previously talked about this. Maybe depending on when
4:44
Speaker 1: you listen to it, because I have a happy hour
4:46
Speaker 1: coming out about this, but it's it's true that I
4:49
Speaker 1: probably am not getting a lot of good sleep.
4:51
Speaker 2: Yeah, and that's yeah, that's the bigger conversation too, Like, yeah,
4:55
Speaker 2: so again, we know that the lack of sleep can
4:59
Speaker 2: be really bad for you. They're professionals that attribute lack
5:03
Speaker 2: of sleep to the increase of things like type two
5:05
Speaker 2: diabetes and high blood pressure and a lot of heart problems.
5:08
Speaker 2: One of the most common diet tips that we get,
5:11
Speaker 2: which I think is actually a helpful diet tip because
5:14
Speaker 2: it's just healthy in general, is that your body needs
5:17
Speaker 2: rest to reset and that it can't affect your metabolism.
5:21
Speaker 2: I'm not a scientist. I can't tell you any of
5:23
Speaker 2: these things, but having good sleep is a good thing,
5:26
Speaker 2: so we're going to just attribute them like, eh, it's
5:28
Speaker 2: good for all around. Good advice, right, But does it
5:31
Speaker 2: affect women and men differently? Well, like any other good
5:36
Speaker 2: research that's just newer, maybe the answer seems unclear. There
5:42
Speaker 2: are those who state that women are in need of
5:44
Speaker 2: more sleep and that has something to do with your
5:47
Speaker 2: ever changing life cycles and hormone levels. So here's a
5:51
Speaker 2: look at the Cleveland Clinic article which has this to
5:54
Speaker 2: say from twenty twenty four, and it's from their article
5:57
Speaker 2: why women need to sleep more than men? So women
6:01
Speaker 2: typically have more issues affecting their sleep, so they may
6:04
Speaker 2: need slightly more of it to make up for disruptive
6:07
Speaker 2: sleep or poor quality sleep than one of the doctors said.
6:10
Speaker 2: So I know as I was reading through some of
6:13
Speaker 2: these studies, they were saying that they don't necessarily need
6:15
Speaker 2: like hours, but at least thirty minutes more because they
6:19
Speaker 2: need to make up for that anxiety, restlessness, hot flashes,
6:23
Speaker 2: whatever it may be. And the issues may include, they say,
6:27
Speaker 2: hormonal changes, depression, and anxiety, and sleep disorders, which I
6:31
Speaker 2: feel like sleep disorders is that a cause or the effect?
6:36
Speaker 2: Like what are you saying to me? So that's a
6:40
Speaker 2: whole different thing. And according to the Las Vegas Obgyn Center,
6:43
Speaker 2: it goes they talk a little bit about like specific ages.
6:47
Speaker 2: So here's what they say. For the fifteen to twenties,
6:50
Speaker 2: they stress the importance of quote building a foundation, and
6:54
Speaker 2: as young girls they go through different changes in puberty,
6:57
Speaker 2: Actually going to sleep and staying asleep becomes more challenging
7:01
Speaker 2: at this point in time, and that they recommend eight
7:04
Speaker 2: to ten hours for this age range, and they often
7:07
Speaker 2: say they need that longer time. Those teenagers, they really
7:11
Speaker 2: need some extra extra caring. You know what, So parents
7:15
Speaker 2: out there, don't don't be too upset when they sleep
7:18
Speaker 2: till two pm, when they stayed up till four pm
7:23
Speaker 2: listening to whatever music they want to listen. I sound
7:25
Speaker 2: so old right now, moving up four am. I'm not
7:30
Speaker 2: really old because I changed that because they stayed up
7:33
Speaker 2: from up to four am. This whole conversation is gonna
7:37
Speaker 2: make me really aged. So for the twenties and forties,
7:50
Speaker 2: sleep cycles are often impacted by the hormonal shifts, and
7:53
Speaker 2: they recommend seven to nine hours at that typical range. Again,
7:57
Speaker 2: and of course they mentioned the need for healthy sleep
7:59
Speaker 2: for those who experiencing pregnancy or going through pregnancy, and
8:02
Speaker 2: even break down the different reasons and needs per trimester.
8:05
Speaker 2: We're not going to go into that too deeply, but
8:06
Speaker 2: they do have specific things like you need this, this
8:08
Speaker 2: and this, and I know I've heard the stories. It's
8:12
Speaker 2: almost impossible. Every position hurts. Yeah, that's what I've heard. Yep,
8:18
Speaker 2: every position hurts. And then we have the whole motherhood
8:23
Speaker 2: thing beyond. After the birth, and I would think this
8:26
Speaker 2: is a bit more self explanatory. So here's the quote
8:28
Speaker 2: from this article quote, motherhood transforms sleep into a precious
8:32
Speaker 2: and evolving experience. While the recommended amount of sleep remains
8:36
Speaker 2: the same, the journey of caring for children, especially during
8:39
Speaker 2: their earlier years, bring unique rhythms and patterns to mother's rest.
8:44
Speaker 2: Nighttime care of it givings such as feeding and soothing
8:47
Speaker 2: can often creates more fragmented sleep, but it also reflects
8:50
Speaker 2: the profound bond and attentiveness between mothers and their children.
8:54
Speaker 2: So when we were reading these different articles, they do
8:57
Speaker 2: talk about this level of like bond, but then at
9:00
Speaker 2: some times continued like need for help doesn't always come,
9:05
Speaker 2: but you can't really do much about it if you're feeding,
9:07
Speaker 2: especially if you're breastfeeding. That that's that conversation, as we
9:10
Speaker 2: mentioned in the post part of the episode, that they
9:13
Speaker 2: were saying, if men should really step up to do
9:16
Speaker 2: things if it's not for breastfeeding, Like you need to
9:18
Speaker 2: bond as well. This really helps you bond throughout most
9:22
Speaker 2: of the early stages of the children's lives and really
9:27
Speaker 2: kind of funny. I don't know if I'm going to
9:29
Speaker 2: mention it again a bit, but like as they're talking
9:31
Speaker 2: about how you know, it's a beautiful thing and people
9:34
Speaker 2: persevere and they really I'm like, this feels really condescending,
9:38
Speaker 2: Like you're really pushing parents to be like, this is
9:41
Speaker 2: a beautiful moment. This is gonna be like, but what
9:44
Speaker 2: you're exhausted and you don't give a shit, Like at
9:46
Speaker 2: this point, don't talk to me about these any words
9:49
Speaker 2: about bonding. I want to sleep.
9:51
Speaker 1: I'm not an angry person, but when it comes out
9:55
Speaker 1: it's because I'm exhausted, but I'm tired. That's when I'll
9:59
Speaker 1: be like, you know.
10:00
Speaker 2: What, they really were trying to paint this pretty picture
10:03
Speaker 2: of like the perfect motherhood, glowing sainthood of like because
10:07
Speaker 2: you got to wake up but four times during the
10:09
Speaker 2: night and the best breasts children, and they're like, what
10:12
Speaker 2: the hell, Yes this is great and all, but I'm tired.
10:17
Speaker 2: But I was humorous. And then there's the perimenopause and
10:21
Speaker 2: menopause moments again from that same article quote. As women
10:25
Speaker 2: enter menopause, they often face new and unique challenges to
10:28
Speaker 2: their sleep. Changes in estrogen and progesterone levels can bring
10:32
Speaker 2: about symptoms like insomnia, hot flashes, night sweats, which may
10:35
Speaker 2: disrupt RESTful sleep. These adjustments can be frustrating, but they
10:39
Speaker 2: also reflect the body's transition into a new phase of life.
10:43
Speaker 2: Despite these challenges, getting seven to nine hours of quality
10:45
Speaker 2: sleep per night remains essential for maintaining physical, mental, and
10:50
Speaker 2: emotional well being. I guess it's just because it's an obgyn.
10:55
Speaker 2: But again, these flowery lang languages of like you're coming
10:58
Speaker 2: into the new thing of your life, You're gonna be miserable,
11:04
Speaker 2: but is so okay, It's wonderful. This then you hold
11:08
Speaker 2: your hand to telling you that your delicate flower who
11:12
Speaker 2: was withering away from not sleeping. I'm just kidding. And
11:14
Speaker 2: this is what they say about the after menopause quote.
11:17
Speaker 2: Research indicates that post menopausal women frequently experienced a decline
11:21
Speaker 2: in sleep quality due to hormonal changes and other factors.
11:25
Speaker 2: A meta analysis published in the Journal of Sleep Research
11:28
Speaker 2: found that up to sixty percent of postmenopausal women report
11:30
Speaker 2: poor sleep quality, with common issues including insomnia, sleep fragmentations,
11:35
Speaker 2: and increased the awakenings during the night, which I've heard often,
11:39
Speaker 2: and I think this is where I've heard, like people
11:41
Speaker 2: will be like I will go to bed on time,
11:44
Speaker 2: but I'll wake up at two stay up for a
11:46
Speaker 2: few hours, and then go back to bed and then
11:48
Speaker 2: wake up like sleep for four more hours. So that's
11:51
Speaker 2: fragmented sleep, which can be disruptive, but you gotta do
11:55
Speaker 2: what you gotta do.
11:56
Speaker 1: Yeah, And there was another recent study that found that
11:59
Speaker 1: people were waiting up specifically at three am, and it
12:02
Speaker 1: was because a lot of people go to bed at
12:04
Speaker 1: the same time. But then if you're not super stressed,
12:09
Speaker 1: you would wake up and fall back asleep and never
12:11
Speaker 1: remember that you woke up at three am. Because we're
12:14
Speaker 1: all so stressed, we're remembering waking up and we can't
12:18
Speaker 1: go back to sleep. See.
12:20
Speaker 2: I was trying not to bring in my TikTok FYP,
12:23
Speaker 2: but you're making me do this anti because according to them,
12:26
Speaker 2: this can be so many like thyroid issues where you
12:29
Speaker 2: wake up at two am. Okay, all right, you have yes, yeah,
12:34
Speaker 2: we got we get similar things. I don't know for
12:36
Speaker 2: sure what that is because talking about different types of
12:38
Speaker 2: like this is the whole level of like magnesium coming
12:41
Speaker 2: in be like if you do this beautiful juice of
12:44
Speaker 2: like cherry juice and this and this I tried. It
12:47
Speaker 2: wasn't my cup of tea, but it wasn't a couple
12:51
Speaker 2: of churches. Very tart cherry juice, by the way, because
12:54
Speaker 2: my partner, who is a man, has the struggles of that.
12:57
Speaker 2: But like if he goes to sleep too early, he
13:00
Speaker 2: immediately wakes up at like around one or two, Like
13:03
Speaker 2: he has to wait at least eleven to try to
13:05
Speaker 2: go to sleep unless he's exhausted, which is like his
13:08
Speaker 2: his sleep schedule is so awful, like mine's pretty balanced
13:14
Speaker 2: that he will like could sleep one day for fourteen
13:18
Speaker 2: hours because like the previous five days he's only been
13:21
Speaker 2: had like two or three hours of sleep. So he
13:23
Speaker 2: finally like catches up with him very different schedules. But
13:27
Speaker 2: all that to say is that he has a time
13:29
Speaker 2: that if he can't if he's on trying to get
13:31
Speaker 2: on raise schedule and he tries to go to bed
13:33
Speaker 2: before eleven, like he goes to bed at ten, he
13:35
Speaker 2: will be awake at one and then he'll be up
13:38
Speaker 2: till five and then he's exhausted and sleeps again. But yeah,
13:42
Speaker 2: that's I find that that is an interesting fragmented you're
13:46
Speaker 2: missing the magnesium. I'm just kidding, that's not true. I
13:48
Speaker 2: don't know, I don't know, so it goes without saying
13:52
Speaker 2: having a good nice rest for women is healthy but
13:54
Speaker 2: can be complicated. Summonhealth dot com right, so that it
13:57
Speaker 2: is important for a good nice rest in the long
13:59
Speaker 2: term for things like balancing hormones, decreasing the risk of
14:03
Speaker 2: heart disease, and lowers the risk of mental health such
14:06
Speaker 2: as anxiety and depression, and even can help with menstrual cycles,
14:11
Speaker 2: which I was like, huh, that's interesting because also could
14:15
Speaker 2: that be part of the effect of the lack of
14:18
Speaker 2: sleep too.
14:19
Speaker 1: I feel like, yeah, because a lot of the the
14:23
Speaker 1: symptoms of menstrual cycle is because it sucks, Like it
14:27
Speaker 1: hurts and you're sucks. It sucks so you can't sleep.
14:32
Speaker 1: Like it's not like you're angry, but it's not necessarily
14:35
Speaker 1: your hormones. You're just angry because you feel miserable.
14:39
Speaker 2: Whatever would may be. Yeah, I will say, like, because
14:42
Speaker 2: of my cramps were severe, it would wipe me up.
14:44
Speaker 2: It would make me up in the middle of the
14:45
Speaker 2: night and I would have to go get medicine and
14:47
Speaker 2: I would just be cramping until like it eases.
14:50
Speaker 1: Oh yeah, and not even like that's not even taking
14:53
Speaker 1: into account the times you're at a friend's house or something.
14:56
Speaker 1: And you're worried about stearing their sheets. Yeah, I can't sleep. Yeah, hmm.
15:00
Speaker 2: If you wear tampons sometimes it just feels so uncomfortable,
15:03
Speaker 2: like if you're especially if you're like if you have
15:05
Speaker 2: sensory issues and you're like, I can feel everything that
15:08
Speaker 2: can keep you awake. So many things so and one
15:12
Speaker 2: of the main reasons some are saying women may need
15:14
Speaker 2: more sleep may have to do with the overall level
15:16
Speaker 2: of sleep quality, which we did talk about earlier. Again
15:19
Speaker 2: with things like hormonal changes. The quality of sleep can
15:22
Speaker 2: be affected again when it comes to children, things such
15:24
Speaker 2: as breastfeeding, changing babies, thinking about babies, thinking about whether
15:28
Speaker 2: or not they're okay, Like I would be an anxious right,
15:30
Speaker 2: like are they okay? Are they asleep? Do they roll over?
15:33
Speaker 2: Whereas the blanket, all those things can disrupt a person's
15:37
Speaker 2: quality of sleep and sleep schedule, especially when the brunt
15:41
Speaker 2: of a load is placed on the mothers. We've again
15:44
Speaker 2: talked about this with a postpartum episode. And it's not
15:47
Speaker 2: just hormonal life changes, but other things like stress and
15:51
Speaker 2: again just the type of sleeper a person may be. Again,
15:55
Speaker 2: you five hours and you have these certain times and
15:59
Speaker 2: if you don't go cause they you told me, like,
16:00
Speaker 2: if I don't get up bed by two, I'm not
16:02
Speaker 2: going to sleep before four. And I'm like, we will
16:04
Speaker 2: be dressed to bed at two.
16:07
Speaker 1: I got a pretty strict schedule for me.
16:12
Speaker 2: I had to go to bed around ten or eleven.
16:14
Speaker 2: I need at least a good six to seven hours
16:17
Speaker 2: for me to really feel like I'm doing things. And
16:19
Speaker 2: even then, especially with like the aches and pains, like
16:22
Speaker 2: I can feel my hip hurting and I have to
16:24
Speaker 2: roll over, I can like and with all of that.
16:28
Speaker 2: Here's what calm dot com, who again not a necessarily
16:31
Speaker 2: a sponsor, but I have used actually to help me
16:35
Speaker 2: sleep because of my anxiety before they write the mental
16:38
Speaker 2: load keeps women up at night. Women tend to carry
16:40
Speaker 2: a heavy mental load, constantly tracking schedules, appointments, and family responsibilities.
16:46
Speaker 2: These racing thoughts can make it tough to fall asleep.
16:48
Speaker 2: Women wake up more often. Studies show that women are
16:51
Speaker 2: more likely to be light sleepers. Whether it's a sick
16:54
Speaker 2: child or a pet or a snoring partner. Women are
17:00
Speaker 2: simply interrupted more at night, which can lead them a
17:02
Speaker 2: feeling drained and they're definitely like all those things I've
17:06
Speaker 2: seen that, not the sick child part, but like a
17:08
Speaker 2: sick dog again. When she jumps off the bed to
17:11
Speaker 2: a wretch, I'm alert. I'm like, what is happening? Where
17:14
Speaker 2: is she going? The snowing partner, which he's working on this,
17:19
Speaker 2: I've gotten used to it. I have a feeling it's
17:20
Speaker 2: gonna be one of those things that if like he's
17:23
Speaker 2: not there at night, I notice it, like where's he yet? Yeah,
17:26
Speaker 2: where's he yet? And I am a light sleeper, but
17:29
Speaker 2: I can also go back to sleep pretty easily.
17:33
Speaker 1: I can't go back to sleep easily. But I have
17:35
Speaker 1: to say I have been really chiding myself for what
17:40
Speaker 1: I call working when I'm sleeping, and it's not that
17:43
Speaker 1: I'm even asleep, but I can't. I'm like, what if
17:46
Speaker 1: we did an episode? And I'm like, stop working right now,
17:51
Speaker 1: you need to go to sleep.
17:52
Speaker 2: In the same way, I'm like, oh, yeah, we can
17:54
Speaker 2: have an episode. Oh I was thinking about this earlier.
17:57
Speaker 2: We need to have an episode. I've done that too,
18:01
Speaker 2: never stops, never stops. But for me, I am a
18:03
Speaker 2: light sleeper, but I can go quickly back to sleep.
18:06
Speaker 2: So that's the good news for me. My partner, he's
18:09
Speaker 2: not necessarily light sleeper, but he means he's like I
18:11
Speaker 2: think he's like typical, but if I do wake him up,
18:14
Speaker 2: he's awake. So I feel like a jerk, and I'm like,
18:17
Speaker 2: oh no, but I used to be when I was
18:20
Speaker 2: a kid, But I would creep my friends out. And
18:22
Speaker 2: I don't know why they did this because they were
18:24
Speaker 2: creepy to me, not me being creepy. They would try
18:26
Speaker 2: it because they could wake up and look at me.
18:28
Speaker 2: In the moment I felt them looking at me, I
18:30
Speaker 2: would look wake up and it was always instant, So
18:32
Speaker 2: they would do things just to see if I would,
18:34
Speaker 2: and I would wake up because they're staring at me
18:37
Speaker 2: and I feel it, and they would scream because I'm like,
18:39
Speaker 2: why are you.
18:40
Speaker 1: Looking at me?
18:40
Speaker 2: Like why are you looking at me? But I'm that
18:44
Speaker 2: kind of light sleeper also, but looking at me when
18:46
Speaker 2: I'm asleep, it's creepy, y'all. So to say that this
18:59
Speaker 2: is a brief explainer is a bit of an understatement.
19:01
Speaker 2: The studies have gone even deeper, talking about the disparities
19:04
Speaker 2: asleep for the black community and for other marginalized groups
19:07
Speaker 2: in red cards to psychological stressors and factors, economic device
19:12
Speaker 2: and discrepancies should be noted as well as resourcers talk
19:15
Speaker 2: about the effects of environmental issues such as noise pollution,
19:19
Speaker 2: light pollution, and other factors. And that's a huge thing.
19:21
Speaker 2: Like where you're at, how well is your house insulated?
19:25
Speaker 2: Can you afford you know, the insulated windows? Can you not?
19:28
Speaker 2: Can you hear very well? Are you like my house
19:31
Speaker 2: and right next to the interstate or in the neighborhood
19:35
Speaker 2: where they think racing cars with a very loud motorist
19:39
Speaker 2: fun at two in the morning. Yes.
19:41
Speaker 1: And Kristin and I did a stuff whe Never Told
19:44
Speaker 1: You video about the gender gap and sleeping, and one
19:48
Speaker 1: of the things that Kristen brought up in that video was,
19:51
Speaker 1: you know, if you have if you're like a single mom,
19:54
Speaker 1: for instance, and you have multiple jobs and you don't
19:56
Speaker 1: have a car, and you have to take all the
19:58
Speaker 1: transport like sleep, it really becomes a luxury right at
20:02
Speaker 1: that point.
20:02
Speaker 2: Right because it takes a long time to travel somewhere.
20:06
Speaker 2: And from a journalist resource dot Org, they write sleep
20:09
Speaker 2: deficiencies also vary by race and ethnicity. The CDC data
20:13
Speaker 2: shows thirty one percent of white and Asian adults and
20:16
Speaker 2: thirty two percent of Hispanic or Latinos reported that they
20:19
Speaker 2: were not getting enough sleep in twenty twenty, lower than
20:21
Speaker 2: the national average of thirty five percent. In comparison, thirty
20:26
Speaker 2: eight percent of American, Indian or Alaska natives, forty three
20:29
Speaker 2: percent of Black people, and forty seven percent of Native
20:32
Speaker 2: Hawaiian and other Pacific islanders report sleeping less than seven
20:36
Speaker 2: hours per night. So it really does change based on location.
20:41
Speaker 2: There's so many factors to this. When we have this conversation. Again,
20:46
Speaker 2: this in comparison to the amount of studies that have
20:49
Speaker 2: and should be had, is very small. Just put that
20:53
Speaker 2: in there, but we did want to mention those things.
20:57
Speaker 2: So to end, here's some advice from Health dot Harvard
21:00
Speaker 2: dot edu for women specifically on how to get better
21:05
Speaker 2: sleep or how to get quality sleep. One is to
21:08
Speaker 2: create a sleep sanctuary. So keep it cool I or
21:13
Speaker 2: however whatever temperature you need. I need it cold with
21:16
Speaker 2: a nice blanket, But in this economy we keep it
21:20
Speaker 2: kind of cold with a fan and less of a blanket.
21:25
Speaker 1: Yeah, that's been a real I've put off the AC
21:30
Speaker 1: for as long as I could, and it definitely impacted.
21:34
Speaker 2: They also say keep it cozy and keep it make
21:37
Speaker 2: sure again sanctuary, so make it limited what you do
21:40
Speaker 2: in there, and keep it screen free. I have a
21:44
Speaker 2: hard time with that because I'm like scrolling scrolling. Also
21:47
Speaker 2: now I need noise. That used to not be a
21:50
Speaker 2: thing as much, but now I do. They also say
21:54
Speaker 2: nap only if necessary. They say, if you do have
21:57
Speaker 2: to nap, make it less than thirty minutes because it
22:00
Speaker 2: does impact your schedule and sleepiness and all of that.
22:04
Speaker 2: I think that's been said for a while. Avoid caffeine
22:07
Speaker 2: after noon. My limit has been at two to three
22:12
Speaker 2: me too, generally, Yeah, yeah, and I am starting to
22:16
Speaker 2: become like you and having to take it down to
22:18
Speaker 2: one cup of coffee. However, the caveat is my coffee
22:22
Speaker 2: maker makes a really like strong, strong, strong level of
22:25
Speaker 2: dream that I like, almost like a latte level with espresso,
22:29
Speaker 2: and then I add a protein shake previous sponsor that
22:34
Speaker 2: had a little bit of caffeine in it to it
22:37
Speaker 2: because I think it so I actually do have probably
22:40
Speaker 2: the caffeine of two cups of coffee, but I counted
22:44
Speaker 2: as one. They also say do less alcohol, don't sleep.
22:48
Speaker 2: You know a lot of people used to and kind
22:50
Speaker 2: of still do use alcohol to sleep, but it actually
22:52
Speaker 2: doesn't give you good sleep because you're dehydrated, and your
22:54
Speaker 2: heart rate and all of those things. And the fun
22:57
Speaker 2: fact they put in caffeine can stay in your body
22:59
Speaker 2: for up to two twelve hours that I didn't know.
23:03
Speaker 2: I knew it affected me twelve hours, a lot longer
23:05
Speaker 2: than I thought, honestly.
23:07
Speaker 1: Yeah, you just not know that either.
23:11
Speaker 2: They also say to exercise regularly, but not three hours
23:15
Speaker 2: before bedtime because it gets you hyped. Yeah, there's so
23:18
Speaker 2: many things to that. And try to keep consistent bedtimes,
23:22
Speaker 2: especially on weekdays or your work days, because I know
23:24
Speaker 2: people will have different schedules, but trying to do that
23:26
Speaker 2: consistency is really important. I do start getting sleepy abound
23:31
Speaker 2: ten thirty eleven, and my dog make sure is to
23:33
Speaker 2: tell me at ten thirty at bedtime, and she gets
23:36
Speaker 2: like really agitated that we are not in bed, So
23:39
Speaker 2: she is more on the clock than I am about that.
23:44
Speaker 2: Has she made you try to go to bed too?
23:47
Speaker 1: She gets crumpy and looks at me like, what are
23:49
Speaker 1: we even doing here?
23:51
Speaker 2: Annie is always with her if I'm not here, thank you,
23:54
Speaker 2: which I'm very grateful for. And so and he has
23:57
Speaker 2: experienced the peaches, just mentalness and.
24:02
Speaker 1: Yeah, you can feel her stare the couch.
24:07
Speaker 2: Yes, and then she kind of like peeks around the corner.
24:09
Speaker 2: If you're not following fast enough where you're at bro
24:12
Speaker 2: come on, we're going to bed, so but there you go.
24:15
Speaker 2: That is that conversation. Very short summary of this conversation
24:20
Speaker 2: that yes, maybe women do need more sleep, but it's
24:23
Speaker 2: not to the level like one woman needs ten hours
24:25
Speaker 2: while man only need five. Again, this is the type
24:27
Speaker 2: of study they have. This is fairly new and it's
24:30
Speaker 2: just to make up for the quality. So if they
24:32
Speaker 2: have the perfect partner that does everything truly fifty to fifty,
24:37
Speaker 2: they may actually not need that more sleep. Who knows.
24:43
Speaker 1: That's true. Maybe we'll see more studies in the future.
24:49
Speaker 1: If only well listeners please write in If you have
24:54
Speaker 1: any thoughts or experience with anything that we've talked about,
24:58
Speaker 1: you can email us at Hello at stuff and every
25:00
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25:14
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