The Secret To A Good Nights Sleep with Stephanie Romiszewski | E64

Name: The Secret To A Good Nights Sleep with Stephanie Romiszewski | E64
Uploaded: 2021-01-12T00:00:00.000Z
Duration: 2 h 4 min 33 s

Importance of Sleep

In this section, Stephanie Romichevsky discusses the importance of sleep and how it affects people's lives.

Consequences of Poor Sleep

Poor sleep can cause anxiety, stress, and low mood.

Fear of bad things happening due to poor sleep can keep people stressed and upset.

People who struggle with sleep are not necessarily depriving themselves of it; they may be doing everything they can to get sleep.

Understanding Sleep

Despite being a daily activity, there is still much we don't know about sleep.

We know what happens when we don't sleep but not why we need to sleep.

There is a lot of information available on the topic of sleep, but much of it is nuanced and specific.

Common Misconceptions

Dictating your bedtime or going to bed at exactly the same time every night may not be helpful for those struggling with insomnia.

Staying up until you're sleepy instead of worrying about going to bed at a certain time may be more beneficial for some people.

Curiosity About Sleep

In this section, Stephen Bartlett discusses society's growing curiosity about the topic of sleep.

Growing Interest in Sleep

Society has become increasingly curious about the importance and nature of sleep over recent years.

Many people are asking questions about sleep and seeking information on the topic.

The Importance of Sleep

Understanding the consequences of poor sleep can help us understand why it is so important.

Poor sleep can cause anxiety, stress, and low mood.

Common Misconceptions About Sleep

In this section, Stephanie Romichevsky discusses common misconceptions about sleep.

Bedtime Routines

Dictating your bedtime or going to bed at exactly the same time every night may not be helpful for those struggling with insomnia.

Staying up until you're sleepy instead of worrying about going to bed at a certain time may be more beneficial for some people.

Understanding Sleep

We know what happens when we don't sleep but not why we need to sleep.

There is a lot of information available on the topic of sleep, but much of it is nuanced and specific.

Tech and Tracking

People who struggle with sleep are not necessarily depriving themselves of it; they may be doing everything they can to get sleep.

The abundance of tech and tracking devices related to sleep may not always provide helpful information or advice.

The Importance of Sleep Consistency

In this section, the speaker discusses the importance of sleep consistency and how it affects our health in the long term.

Sleep Consistency and Health Implications

Insomnia is just a different pattern of sleep, but after a while, you can't sustain it without implications.

Being awake at night when everyone else is asleep can feel lonely and anxious.

Our bodies are built for regulation and timing. Changing those goalposts may seem flexible, but later on down the line, we may not be able to cope with it as much.

Lack of sleep affects cognitive abilities, memory, cytokine production, inflammation control, healing ability. Over time short-term it's not a problem over time long term that's when we start worrying about more significant illnesses and disorders that are happening as we get older.

Common Misconceptions About Sleep

In this section, the speaker talks about common misconceptions about sleep.

Common Misconceptions

The biggest misconception is that you need to get exactly seven or eight hours of sleep every single night. Perfection is the enemy of good; your body loves consistency and regulation but does not mean you have to get eight hours of sleep every night.

Understanding Sleep Debt and Fatigue

In this section, the speaker discusses the misconceptions around sleep debt and fatigue.

Sleep Debt

People often think of sleep debt as an "eye for an eye" situation where they need to make up for lost hours of sleep.

However, our bodies are efficient at recovering from sleep deprivation by increasing the amount of time spent in certain stages of sleep.

Lack of education about sleep debt leads to anxiety and stress over not getting enough sleep.

Fatigue vs. Sleepiness

Fatigue is a feeling that ranges from needing rest to pain or buzzing in the brain after working long hours.

Sleepiness is defined as the ability to fall asleep within a few minutes of closing your eyes.

Understanding the difference between fatigue and sleepiness can help individuals recognize when they need to go to bed.

Good Sleep Hygiene and Brain Training

In this section, the speaker discusses good sleep hygiene and how it relates to brain training.

Good Sleep Hygiene

Good sleep hygiene includes things like taking a warm bath, avoiding coffee and alcohol before bed, etc.

However, good sleepers do not always follow these guidelines but still manage to get quality rest.

Brain Training

Poor sleeping habits often come down to brain training and patterns we create for ourselves.

Changing wake-up times frequently can throw off our body's schedule and lead to trouble sleeping.

Importance of Wake-Up Time

In this section, the speaker emphasizes the importance of wake-up time and how it affects our sleep.

Wake-up time is more important than bedtime when it comes to regulating our sleep.

Lying in on weekends can throw off our body's schedule and lead to trouble sleeping during the week.

Consistency with wake-up times is key for quality rest.

Importance of Sleep

In this section, the speaker discusses the importance of sleep and how to regulate it.

Regulating Sleep

Dictate your body when you don't sleep.

Fix insomnia by dictating your sleep cycle.

Importance of sleeping in the same place.

Bedroom Environment

Importance of bedroom environment for good sleep.

Avoid technology in the bedroom that reminds you of daytime activities.

Light exposure is important for good sleep.

Snooze Button and Quick Fixes

Snoozing does not benefit us at all.

There is no quick fix to solve insomnia.

Cognitive Behavioral Therapy for Insomnia can help retrain yourself to sleep better over time.

Short Term Solutions

Nothing bad will happen if you have a bad night's sleep.

It's better to go to bed later and get four hours of quality sleep than going to bed eight hours before an important meeting and tossing and turning all night.

Importance of Sleepiness

In this section, the speaker talks about the importance of sleepiness and how it is necessary for good sleep. They also discuss the difference between short-term and long-term sleep problems.

The Importance of Sleepiness

Sleepiness is important for good sleep.

People should not be taught that sleepiness is a bad thing.

Short-term sleep problems are normal after life stressors or dramatic changes in society.

Long-term sleep problems are perpetuated by behavior, not genetics or traits.

Short-Term vs Long-Term Sleep Problems

Short-term sleep problems resolve themselves when the initial issue is resolved.

Long-term sleep problems are perpetuated by behavior, such as changing sleeping patterns to improve opportunities for better sleep.

Insomnia can be caused by various factors but perpetuated by behavior.

Cognitive Behavioral Therapy for Insomnia

In this section, the speaker discusses cognitive behavioral therapy (CBT) for insomnia and how it involves restricting bedtime rather than total hours of sleep.

CBT for Insomnia

CBT involves restricting bedtime rather than total hours of sleep.

People with long-term insomnia often spend more time in bed than they do sleeping.

Restricting bedtime to around 5 or 6 hours can help improve efficiency of actual sleeping time.

Once people can achieve around 90% efficiency during their restricted bedtime, they can slowly increase their sleeping time.

Sleep Therapy

In this section, the speaker discusses sleep therapy and how it can help people with sleep disorders.

Sleep Restriction

The first step in sleep therapy is sleep restriction.

People need to be re-educated on sleep and understand where the myths are and where the facts are.

Changing people's ideologies around sleep will directly influence their behavior.

Once people trust you, you can start with the sleep restriction.

Relaxation and Anxiety Reduction

After improving your sleep drive using the sleep restriction therapy, you need to start looking at how to bring yourself back to balance during the day.

You need to look at stress and anxiety that got you into wrong patterns in the first place.

We need to look at these things with the right expectations which is that they are not going to make you sleep because once that expectation is not met, you feel really inadequate.

Chemical Regulation of Alertness

Caffeine has become a huge part of our daily routine.

There is nothing wrong with sleeping pills or using caffeine in short term but starting to use them long term have their own side effects and aren't very good for the body.

Sedative sleeps from caffeine or other supplements are not same as cycles that we go through usually for a good night's rest.

Conclusion

In this section, the speaker concludes by discussing how education around sleep can help people avoid relying on chemicals for regulating their sleep.

People need better education around sleep and understand how it works more.

We live in a reactive society where people want things done immediately.

Relying on chemicals for regulating sleep is not good in the long term.

The Impact of Caffeine and Sleep on Performance

In this section, the speaker discusses the impact of caffeine and sleep on performance. They question why humans seem to struggle with sleep despite thousands of years of evolution and explore various factors that may contribute to sleep problems.

Factors Contributing to Sleep Problems

Caffeine may not significantly improve performance, despite making individuals feel more alert.

Humans may not have been born with an apparent problem with sleep, so what is it in our social environment that's causing us to struggle?

Over obsession with perfect sleep, fear and anxiety around not sleeping perfectly, technology overstimulation, and overworking are all potential factors contributing to sleep problems.

Electricity has a big part to play in disrupting natural light-dark cycles that humans evolved around.

Huel Black Edition Product Review

In this section, the speaker talks about a new product they've been using called Huel Black Edition. They discuss its benefits for those looking to build muscle while reducing carbs.

Benefits of Huel Black Edition

50 less carbs, 33 more protein than other products.

Zero artificial sweeteners and gluten-free.

Affordable at £1.47 per meal.

The vanilla flavor is tasty.

0.32.58: Depression and Anxiety Stats

In this section, the speaker discusses the growing stats around depression and anxiety. They question whether humans were born with chemical imbalances or if there are other factors contributing to these mental illnesses.

Factors Contributing to Depression and Anxiety

The speaker questions whether humans were born with chemical imbalances that cause depression and anxiety.

The speaker believes that before the industrial revolution, people also had sleep problems, but we're recording things more now.

Fearmongering, tracking of sleep, and the pandemic have all contributed to a boom in sleep problems.

Sleep and the Pandemic

In this section, the speaker discusses how the pandemic has affected people's sleep patterns and what they can do to improve their sleep.

Changes in Sleep Patterns

The pandemic has caused people to experience changes in their sleep patterns.

People blame sleep for everything, but there are many other variables that affect our sleep.

During the pandemic, people have had trouble falling asleep or staying asleep due to stress and anxiety.

People have experienced more vivid dreams during the pandemic due to changes in routine.

Importance of Routine

Our bodies love routine, and it is essential for regulating our sleep.

Going to work, exercising, seeing friends, eating at regular intervals all send signals to our brain that help regulate our sleep.

The biggest change during the pandemic was a disruption of routines.

Controlling Dreams

Lucid dreaming is possible but not recommended as it can interrupt REM sleep and lead to less restful nights.

REM is an active stage of sleep where we tend to have more graphic dreams.

When we try to control our dreams, we need to control interruptions which may not be good for healthy sleep.

Children seem better able than adults at controlling their dreams through lucid dreaming.

Conclusion

Overall, maintaining a routine is essential for regulating sleep, and while lucid dreaming is possible, it may not be helpful for healthy sleep.

The Relationship Between Food and Sleep

In this section, the speaker discusses the relationship between food and sleep.

Eating Late at Night

Eating late at night can compromise either metabolism or sleep.

Unless there is a deficiency in a vitamin or mineral that affects sleep, people do not need to look at the food they eat in general.

Regulating how you eat by having breakfast, lunch, and dinner at consistent times every day will help your body understand when to be awake and metabolizing and when to be sleeping.

Sleeping Too Much

Oversleeping is a myth; usually, people who oversleep have poor quality sleep due to something like sleep apnea or another sleep disorder.

Poor quality sleep leads to longer sleeping hours because the body does not feel rested.

Contradicting Narratives Around Sleep

There are contradicting narratives around sleep that make everyone confused about what they should do.

Clean sleeping is like clean eating; it's everything that people say you need to do for the perfect night's sleep. However, once you know how much sleep you need, there is no perfect way of achieving it.

Sleep and Mental Health

In this section, the speaker discusses the relationship between sleep and mental health. They also talk about how doctors often overlook the importance of sleep in treating mental health issues.

Sleep Restriction Therapy

Sleep restriction therapy can help insomniacs determine how much sleep they need.

The therapy shows that there is a point where adding more time to your sleep won't make it more efficient.

Insomniacs should treat their sleep problems as a primary condition if it has been longer than three months.

Poor Sleep and Mental Health

Poor sleep may lead to poor mental health, and vice versa.

Doctors often view poor sleep as a symptom of another condition, such as depression.

Undergraduate medical degrees only teach an average of an hour and a half of sleep education.

Characteristics of Good Sleepers

Good sleepers are people who don't worry too much about their sleep.

They give themselves a fair opportunity to get good rest but don't get overly bothered by occasional poor nights of sleep.

About 10% of insomniacs never seek treatment because they don't perceive themselves to have a problem.

Perception and Reality

People's perception of their reality can affect their mental health and overall well-being.

Insomnia is just another pattern of sleep, so if you have a certain pattern that works for you, there's no need to fix it.

With more understanding and education around the importance of good quality sleep, people can improve their overall health.

The Importance of Mindset in Sleep

In this section, the speaker discusses how our mindset affects our sleep and how changing our perspective can help us improve our sleep.

Mindset and Sleep

Our belief that lack of sleep can cause problems is making the problem worse.

The speaker spends most of their time helping clients understand that sleep is not the be-all and end-all.

The speaker encourages clients to think about a world where sleep doesn't exist to help them appreciate the time they have when they're not sleeping.

The speaker gets clients to think about all the other variables in their lives that affect them besides sleep, such as exercise, eating right, and interacting with others.

Good Sleeper vs. Bad Sleeper

One of the biggest things seen in long-term insomniacs is someone who has stopped living in order to fix their problem.

A bad sleeper becomes obsessive and ritualistic about rules for fixing their sleep.

Trying to teach bad sleepers to relax around their routine is harder than someone who's more relaxed because they've built up these habits so hard.

Success and Ambition

People who are addicted to techniques and tips for success or good sleep often end up having worse outcomes overall.

Successful people don't necessarily follow a script or blueprint but rather go with the flow and do their best every day.

Resolving Sleep Habits

In this section, the speaker discusses how to resolve sleep habits and emphasizes the importance of consistency in addressing sleep issues.

Consistency is Key

To resolve a sleep habit, it's important to do something consistently.

Get up at the same time every morning and go to bed when you're really sleepy.

Stop overcompensating by lying in or going to bed early because you're worried about lost sleep opportunity.

Dealing with Stress and Anxiety

If you wake up feeling stressed and anxious, don't lie in bed. Leave the bedroom and do something enjoyable.

Focus on other things that make you happy and content in your life.

Do things that make you happy, whether that's looking at old photos or doing something you love.

Avoiding Overthinking

Don't freak out if you can't fall asleep. Nothing bad will happen.

The more you worry about not sleeping, the less likely it is that you'll be able to fix the problem.

Waking Up in the Middle of the Night

In this section, the speaker addresses a common issue of waking up in the middle of the night and provides advice on what to do when it happens.

Getting Out of Bed

When waking up in the middle of the night, get out of bed and do something enjoyable.

Use the extra time to do something fun that makes you happy.

Avoiding Boredom

Don't do something boring like cleaning the bathroom. Do something that is going to be distracting and enjoyable.

Do things that make you happy, whether that's looking at old photos or doing something you love.

Retraining Your Brain

If you want to retrain your brain to sleep during this time, then do things that are not too stimulating but still enjoyable.

Do things that make you happy, whether that's looking at old photos or doing something you love.