March 6, 2026

Sleep Myths That Are Totally Ruining You!

Sleep Myths That Are Totally Ruining You!
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Season 1

Want to finally get real rest without the guesswork? 

We sit down with a board-certified sleep specialist to break down what actually restores you and why better nights mean better days.

Learn why caffeine, alcohol, and your chronotype matter, how to handle middle-of-the-night wake-ups, and simple tricks like the 4-7-8 breath or non-sleep deep rest. We cover melatonin, CBD, THC, and when they help—or hurt—plus taper strategies to avoid relying on meds.

Snoring or feeling groggy? We dive into sleep apnea solutions, CPAP tips, oral appliances, and evening routines like the 3-2-1 rule to protect sleep quality.

Track your nights weekly and focus on one thing: wake up feeling good.

Follow, share with a friend who needs better sleep, and leave a quick review with your top tip.

00:00 - Meet The Sleep Doctor

02:40 - Why Sleep Quality Beats Hours In Bed

04:30 - Deep Sleep Vs REM Explained

09:40 - Performance, Hormones, And Reaction Time

16:55 - Trackers, Age, And What “Good” Looks Like

22:00 - Chronotypes And Scheduling Sleep

28:10 - Insomnia Triggers And Night Wakings

33:00 - Breathing, NSDR, And Anxiety Tools

37:40 - Melatonin: Doses, Risks, And Use Cases

44:10 - CBD, THC, CBN: What Actually Helps

50:20 - Sleep Meds, Dependence, And Cognitive Risk

57:30 - Caffeine Timing And Outliers

WEBVTT

00:00:05.599 --> 00:00:06.879
Okay, so welcome to our podcast.

00:00:07.120 --> 00:00:13.359
This is a little bit different today because this podcast is a spin-off of our radio show.

00:00:24.000 --> 00:00:25.760
We're with the sleep doctor.

00:00:26.160 --> 00:00:26.960
That's me.

00:00:27.359 --> 00:00:30.640
And I think you you're not just a sleep doctor.

00:00:30.719 --> 00:00:31.359
I mean, right?

00:00:31.440 --> 00:00:34.799
I remember when I first met you, you passed the medical board, right?

00:00:35.119 --> 00:00:35.439
Sure.

00:00:35.600 --> 00:00:38.560
So so there's a lot of different kinds of sleep doctors out there.

00:00:38.719 --> 00:00:43.840
Some sleep doctors are medical doctors that specialize in particular areas of specialty.

00:00:44.000 --> 00:00:46.399
The most popular would be pulmonologists.

00:00:46.640 --> 00:00:51.119
Now, I don't understand exactly why, because you know, pulmonologists are lung doctors, right?

00:00:51.200 --> 00:00:54.159
So they're they're kind of areas from here to here.

00:00:54.399 --> 00:00:58.399
Most people go to them for snoring, which is kind of an ENT issue, right?

00:00:58.479 --> 00:00:59.840
It's an ear, nose, and throat issue.

00:00:59.920 --> 00:01:05.519
But pulmonologists, for the large part, maybe 70 to 80% of sleep specialists are pulmonary.

00:01:05.599 --> 00:01:12.000
Then you got about maybe 10, 15% are neurology for narcolepsy, restless leg syndrome, things like that.

00:01:12.239 --> 00:01:16.719
Then there's a whole mishmash of different types of doctors who've decided to get into sleep.

00:01:17.040 --> 00:01:19.040
I fall into that category.

00:01:19.120 --> 00:01:25.599
Um, I have a PhD in clinical psychology, but I'm medically board certified in clinical sleep disorders.

00:01:25.760 --> 00:01:29.439
So a lot of people are like, wait a second, you just said you had a PhD in your psychologist.

00:01:29.519 --> 00:01:31.040
Now you're saying you're medically certified.

00:01:31.120 --> 00:01:32.480
How does something like that happen?

00:01:32.719 --> 00:01:36.879
So I took the medical boards without going to medical school and passed.

00:01:37.040 --> 00:01:39.519
I'm one of 168 people in the world that have ever done it.

00:01:39.680 --> 00:01:42.959
And Carrie went to medical school, took the medical boards and passed.

00:01:43.200 --> 00:01:43.599
And passed.

00:01:43.760 --> 00:01:44.000
That's right.

00:01:44.719 --> 00:01:46.000
And I have sleeping disorders.

00:01:46.319 --> 00:01:47.200
So this is a perfect combination.

00:01:47.519 --> 00:01:48.959
This is the perfect combination of people.

00:01:49.200 --> 00:01:50.640
Yeah, and I'm obsessed with sleep.

00:01:50.799 --> 00:01:52.799
I mean, how important is sleep to the human body?

00:01:53.040 --> 00:02:04.079
So when we look at it, here's what's interesting is we we don't exactly know the exact function of sleep, but what we do know is that in fact, if we don't sleep, really bad stuff has a tendency to happen.

00:02:04.319 --> 00:02:04.799
Or death.

00:02:05.040 --> 00:02:05.439
Or death.

00:02:05.599 --> 00:02:07.840
Death is definitely one of the several things.

00:02:08.080 --> 00:02:14.479
So, like with a lot of people, if they become so sleep-deprived, like a lot of people think, well, can you sleep deprive yourself to death?

00:02:14.639 --> 00:02:17.919
Well, you you can if you fall asleep while driving a vehicle, right?

00:02:18.080 --> 00:02:19.520
And that happens more often.

00:02:19.599 --> 00:02:29.039
I mean, how many times in your practice have you talked to somebody where you're trying to diagnose some sort of sleep disorder and they say, Oh, I fell asleep at a stoplight?

00:02:29.360 --> 00:02:30.639
Oh, I mean, it happens all the time.

00:02:30.800 --> 00:02:33.280
Unfortunately, people don't like to report that happening.

00:02:33.520 --> 00:02:33.840
Right.

00:02:34.000 --> 00:02:35.520
Especially truck drivers, by the way.

00:02:35.759 --> 00:02:37.280
Yes, anyone with a commercial license.

00:02:37.599 --> 00:02:40.159
Right, is certainly not going to be interested in doing any of that.

00:02:40.240 --> 00:02:47.599
But we know that if we don't sleep, certain things are going to happen on the physical side, on the emotional side, uh, as well as on the cognitive side.

00:02:47.680 --> 00:02:51.199
So physically, we know reaction time slows down significantly.

00:02:51.439 --> 00:03:00.639
As a matter of fact, when I deal with athletes, one of the things that they tell me all the time is they're like, oh, dude, if I'm sleep deprived, like I'm not moving in practice, I'm not doing well in the game.

00:03:00.800 --> 00:03:04.879
When you actually look at the data, they're about a third slower.

00:03:05.120 --> 00:03:07.120
Yeah, the reaction time is actually measurable.

00:03:07.360 --> 00:03:07.520
Right.

00:03:07.759 --> 00:03:13.360
And then when you look at their testosterone levels, specifically in the in the male players and they're sleep deprived, they tank.

00:03:13.599 --> 00:03:14.159
Tanks.

00:03:14.319 --> 00:03:21.199
So a 22-year-old who is sleep deprived is playing like a 33-year-old in a lot of instances.

00:03:21.280 --> 00:03:23.439
And so sleep turns out to be incredibly important.

00:03:23.599 --> 00:03:27.680
Also, I mean, not just in sports, but I mean, sports is kind of a fun analogy to look at.

00:03:27.840 --> 00:03:32.240
I mean, if you want to remember the plays, you better have had a good night's sleep, right?

00:03:32.400 --> 00:03:34.080
So memory consolidation, things like that.

00:03:34.159 --> 00:03:38.479
And then emotionally speaking, you your emotions are highly driven by sleep.

00:03:38.639 --> 00:03:45.280
But I, as a matter of fact, I would argue that almost every emotional state gets exaggerated with sleep deprivation.

00:03:45.439 --> 00:03:46.800
Depression gets more depression.

00:03:46.960 --> 00:03:48.879
Anxiety makes more anxiety.

00:03:49.039 --> 00:03:51.199
I mean, I say it all the time, but it's really true.

00:03:51.360 --> 00:03:55.199
Literally, everything you do, you do better with a good night's sleep.

00:03:55.439 --> 00:03:56.800
Can can we walk it back though?

00:03:56.879 --> 00:04:00.240
Because I think sleep is a word that is misunderstood and misused.

00:04:00.879 --> 00:04:04.800
And I have a saying that I say to people all the time, they say, Oh, well, it's not my sleep.

00:04:04.879 --> 00:04:06.400
I, you know, I'm in bed eight hours.

00:04:06.560 --> 00:04:08.080
I go, well, you may be lying in bed.

00:04:08.159 --> 00:04:12.639
You may not even know that you're awake half the time because we have what's called light sleep, deep sleep.

00:04:12.719 --> 00:04:13.840
We'll go into all that.

00:04:14.159 --> 00:04:20.639
But um, you know, I think we need to define what are the stages of sleep, what are the amount of times that a healthy person spends in those.

00:04:20.720 --> 00:04:23.519
And then really, how do we even know what we're doing in bed?

00:04:23.680 --> 00:04:24.800
Right, right.

00:04:24.959 --> 00:04:27.839
So so there's a lot, there's okay, so there's a lot to unpack there.

00:04:27.920 --> 00:04:33.839
So at the end of the day, there's only a few stages that are really important for you to kind of start to understand more about.

00:04:33.920 --> 00:04:40.879
And that's stages three and four, deep sleep, as you correctly identified, and then REM sleep or REM sleep, right?

00:04:41.040 --> 00:04:45.040
So stage three and four, deep sleep, that's the wake up and feel great.

00:04:45.120 --> 00:04:46.800
That's the physical restoration.

00:04:46.879 --> 00:04:47.199
Okay.

00:04:47.439 --> 00:04:49.519
Turns out that happens in the first third of the night.

00:04:49.680 --> 00:04:58.480
So whoever created this unit that we're all living in decided that we need deep sleep at the front end of the night to really get that physical restoration going.

00:04:58.639 --> 00:05:04.399
Then we have a period of time where there's a lot of kind of extra, and then we got more REM sleep towards the end of the night.

00:05:04.639 --> 00:05:07.519
REM sleep is that mental restoration.

00:05:07.759 --> 00:05:17.759
So you want to do things to either positively accentuate deep sleep and REM sleep, or for the very least, don't add anything that takes away from either one of those.

00:05:17.920 --> 00:05:20.399
Two big insulters, caffeine and alcohol.

00:05:20.560 --> 00:05:20.879
Okay.

00:05:21.040 --> 00:05:25.920
And so when we start to look at these things, those are the those are the sleep stages that turn out to be the most important.

00:05:26.079 --> 00:05:39.279
If you were looking at them like on a tracker, I would say you would want those to be somewhere, depending upon your age, in the maybe 18 to 25% for either one of those, either deep sleep or REM sleep.

00:05:39.439 --> 00:05:45.439
Roughly in younger people, so we're talking 18 to 25, should be about 25% of your night.

00:05:45.920 --> 00:05:46.959
And you can give that in an hour.

00:05:47.600 --> 00:05:53.600
So if you go, as an example, if you did slept eight hours, then it would be two hours of deep and two hours of REM.

00:05:54.000 --> 00:05:54.879
That's for a younger really.

00:05:55.279 --> 00:05:56.879
For a young person, 18 to 25.

00:05:57.040 --> 00:05:58.639
Now, I'm 55 years old.

00:05:58.800 --> 00:06:03.040
There's no universe where I get that much of either one of those.

00:06:03.519 --> 00:06:06.079
What's the most deep sleep you get at 55 years old as a sleep doctor?

00:06:06.319 --> 00:06:08.720
So it depends on several different factors.

00:06:08.800 --> 00:06:13.279
It can depend upon my hormone levels, it can depend upon my stress levels, how much caffeine did I have?

00:06:13.439 --> 00:06:14.319
Yeah, but what is your record?

00:06:14.639 --> 00:06:15.839
Oh, my personal one?

00:06:16.160 --> 00:06:19.439
I rarely get more than probably, I'm trying to think.

00:06:19.519 --> 00:06:25.839
I can pull it up on my thing, maybe, maybe 65 to 70 minutes total night.

00:06:26.079 --> 00:06:26.319
Yeah.

00:06:26.639 --> 00:06:27.279
Can that go up?

00:06:27.360 --> 00:06:30.399
Because that's that's roughly where I what my big nights is that.

00:06:30.560 --> 00:06:30.720
Yeah.

00:06:30.800 --> 00:06:33.279
So so it's but your sleep cycle is really short.

00:06:33.519 --> 00:06:33.680
Right.

00:06:33.759 --> 00:06:38.480
But I mean, right now I'm I'm on vacation, so I'm really trying to do everything I can to get as much deep sleep as possible.

00:06:38.639 --> 00:06:40.000
I hit a 94 the other day.

00:06:40.160 --> 00:06:41.439
That's awesome on my aura ring.

00:06:41.519 --> 00:06:41.759
Uh-huh.

00:06:41.920 --> 00:06:47.439
And um, and I the things I do to get that sleep, I want to run by you, but something that you just said, and something you said.

00:06:47.600 --> 00:06:50.879
So at her facility, and I try I work out there, right?

00:06:51.120 --> 00:06:51.360
Me too.

00:06:51.519 --> 00:06:53.439
And I did this thing with the have you done the lights yet?

00:06:53.920 --> 00:06:54.240
The light bed.

00:06:54.560 --> 00:06:54.800
Okay, wait.

00:06:55.120 --> 00:06:55.759
Oh, yeah, the red bed?

00:06:56.000 --> 00:06:56.399
Oh, I love it.

00:06:56.560 --> 00:06:57.120
No, not the red bed.

00:06:57.279 --> 00:06:57.920
No, no, the blue lights.

00:06:58.160 --> 00:06:59.040
Oh, he hasn't done the blue lights.

00:06:59.600 --> 00:06:59.680
Okay.

00:06:59.839 --> 00:07:00.800
So she has this new thing now.

00:07:00.879 --> 00:07:01.920
It's freaking nuts.

00:07:02.160 --> 00:07:04.879
You get in a plank position and they have lights.

00:07:05.040 --> 00:07:05.120
Right.

00:07:05.360 --> 00:07:08.160
Blue lights, red lights, and you have to hit the blue lights a certain time.

00:07:08.399 --> 00:07:08.720
Got it.

00:07:08.800 --> 00:07:11.279
Now, you know, I do a radio show and I don't sleep a lot.

00:07:11.360 --> 00:07:11.519
Right.

00:07:11.759 --> 00:07:14.000
I'm I I I've learned a lot about sleep in the last couple of years.

00:07:14.079 --> 00:07:15.279
I'm increasing my sleep.

00:07:15.360 --> 00:07:21.920
But for 30 years, I've getting four and a half hours of sleep, and I think I've made horrible decisions in the past and done terrible things because of lack of sleep, right?

00:07:22.079 --> 00:07:22.480
I'm sure.

00:07:22.720 --> 00:07:23.519
Eating bad food.

00:07:23.600 --> 00:07:27.519
So anyway, I've I've been on vacation for about a week now, 10, 15 days.

00:07:27.680 --> 00:07:28.000
Right.

00:07:28.240 --> 00:07:30.480
And I got great sleep on my ring.

00:07:30.720 --> 00:07:31.040
Okay.

00:07:31.360 --> 00:07:34.160
I go do the blue lights with her at her place.

00:07:34.319 --> 00:07:34.480
Right.

00:07:34.639 --> 00:07:38.720
And I got my all-time personal record, which is the second highest record in the in the building.

00:07:39.040 --> 00:07:40.959
Yes, we don't want to keep rubbing that in.

00:07:41.920 --> 00:07:44.000
And I can I think it's because I got a good night's sleep.

00:07:44.079 --> 00:07:45.199
And I mean, you know what I mean?

00:07:45.279 --> 00:07:46.480
That's so your reaction time.

00:07:46.959 --> 00:07:47.120
Right.

00:07:48.240 --> 00:07:52.879
Yeah, because that thing, that skill, if you want to call it that, is all about reaction time.

00:07:52.959 --> 00:07:53.120
Right.

00:07:53.279 --> 00:07:53.680
That's what's crazy.

00:07:54.240 --> 00:07:55.519
Because I got a deep, I got good sleep.

00:07:55.600 --> 00:07:57.519
I had about an hour and ten minutes of deep sleep.

00:07:57.759 --> 00:07:58.560
Right, about 70 minutes.

00:07:58.720 --> 00:08:01.680
Yeah, and I was like, I was like blown away that I got that much.

00:08:01.920 --> 00:08:03.199
Because when I look at the ring, it's all blue.

00:08:03.279 --> 00:08:04.879
When I get all blue, it looks great.

00:08:04.959 --> 00:08:06.959
Most of the time I'm red, red, red, red, red, red, red.

00:08:07.439 --> 00:08:07.600
Right.

00:08:07.680 --> 00:08:08.879
So that's how important sleep is.

00:08:08.959 --> 00:08:09.839
I mean, it's a game changer.

00:08:09.920 --> 00:08:11.279
LeBron James talks about it.

00:08:11.360 --> 00:08:14.240
He has to get at least eight hours of sleep a night.

00:08:14.480 --> 00:08:14.879
Eight hours.

00:08:15.199 --> 00:08:19.920
And I mean, not the best example of athlete, but uh an interesting one, Lance Armstrong.

00:08:20.160 --> 00:08:33.360
He would say every single time before a race, he was getting 10, 11, 12 hours of sleep because he had such a major expenditure of energy during races that he felt like he absolutely had to have that kind of level of recovery.

00:08:33.759 --> 00:08:34.879
But how do you think that much?

00:08:35.279 --> 00:08:36.960
Yeah, was he augmenting to get that much sleep?

00:08:37.120 --> 00:08:38.720
Well, he was augmenting a lot of things.

00:08:38.799 --> 00:08:40.799
So it's kind of hard to figure that one out.

00:08:41.279 --> 00:08:46.639
But like at the end of the day, here's the good news is your body will only sleep as much as it needs.

00:08:47.120 --> 00:08:47.360
Right.

00:08:47.440 --> 00:08:50.799
So there's never a time where your body is going to sleep too much.

00:08:50.960 --> 00:08:51.200
Right.

00:08:51.279 --> 00:08:54.320
Now, now I will tell you that there are some times where people are like, well, Dr.

00:08:54.399 --> 00:08:58.720
Bruce, is it okay that I sleep nine and a half hours a night, 10 hours a night?

00:08:58.960 --> 00:09:00.799
Uh, that's a little much, right?

00:09:00.879 --> 00:09:04.639
So on average, for an adult, we want to see somewhere between seven and nine hours.

00:09:04.799 --> 00:09:07.360
Me personally, I never get more than about 615.

00:09:07.519 --> 00:09:08.080
Just don't.

00:09:08.159 --> 00:09:11.120
Just is my body, I go to bed at exactly the same time every night.

00:09:11.279 --> 00:09:12.480
My body just wakes me up.

00:09:12.559 --> 00:09:14.799
It's natural, it's kind of how I how I work.

00:09:14.879 --> 00:09:17.600
But we're looking for generally between seven and nine hours.

00:09:17.759 --> 00:09:22.320
When somebody says they get more than nine hours, then I'm looking at a quality issue.

00:09:22.480 --> 00:09:26.960
So, right, so far we've only been talking about quantity, minutes, hours, things like that, right?

00:09:27.120 --> 00:09:37.919
But it's really about the quality of the minutes during the sleep that really make up, I would argue, the bulk of what it is that we're kind of looking here for, is which is optimization.

00:09:38.720 --> 00:09:44.960
So, you know, when we talk about sleep efficiency, which we haven't touched on, and that's something you specialize in, which I find incredibly unique.

00:09:45.039 --> 00:09:52.399
So he actually will take individuals, see prominent CEOs, athletes who say, I only have six hours to sleep.

00:09:52.559 --> 00:09:54.320
And that's a real statement for some people.

00:09:54.480 --> 00:09:54.799
Oh, yes.

00:09:55.120 --> 00:10:01.039
How do you still get the quality of the sleep and condense the amount of time that you're spending in bed?

00:10:01.200 --> 00:10:03.120
And so that's what you're touching on right now.

00:10:03.360 --> 00:10:04.080
Correct, correct.

00:10:04.159 --> 00:10:05.759
So I have a secret weapon.

00:10:06.000 --> 00:10:10.960
So in my third book called The Power of When, I started looking at these things called chronotypes.

00:10:11.120 --> 00:10:15.039
So a chronotype is a genetic predetermined sleep schedule.

00:10:15.200 --> 00:10:24.000
I can actually look at your 23andMe data or your ancestry.com data, and I can go to a very specific part of the human genome, P E R three area in particular.

00:10:24.159 --> 00:10:27.120
And if it's switched one way, you're automatically a night owl.

00:10:27.279 --> 00:10:29.759
If it's switched another way, you're automatically an early bird.

00:10:29.840 --> 00:10:32.159
If it's where it's supposed to be, you're kind of in the middle.

00:10:32.320 --> 00:10:34.080
And then there's one that's just kind of random.

00:10:34.320 --> 00:10:45.440
If you fall into one of those four categories, which by the way, almost every single person on earth does, if I get you to sleep when your body wants to genetically, you sleep more efficiently.

00:10:46.320 --> 00:10:50.240
But what if you're you're a night owl, but your career is an early bird?

00:10:50.639 --> 00:10:52.879
So, okay, so so that's a great question, right?

00:10:52.960 --> 00:10:54.159
So let's take you for an example.

00:10:54.320 --> 00:10:59.519
Let's let's just claim that you're a night owl, but you got to get up at the butt crack of dawn to start your radio show, right?

00:10:59.679 --> 00:11:01.200
So, how do we deal with somebody like that?

00:11:01.360 --> 00:11:05.200
So, number one is we have you still going to bed at a night owl's bedtime.

00:11:05.360 --> 00:11:10.320
You would wake up after a certain period of time, probably I would probably do 90-minute segments.

00:11:10.399 --> 00:11:12.240
So I'd probably do three 90-minute segments for you.

00:11:12.320 --> 00:11:18.720
So I'd say you'd sleep for four and a half hours, I'd have you wake up, shower, do your thing, go do your radio show, get there in the morning.

00:11:18.799 --> 00:11:21.600
And then when you came back, I'd have you take a nap in the afternoon.

00:11:21.840 --> 00:11:22.240
Wow.

00:11:22.480 --> 00:11:22.720
Right?

00:11:22.799 --> 00:11:24.480
So I would parse out your sleep.

00:11:24.559 --> 00:11:29.200
That way I know you're getting the bulk of the physical restoration that night so you can perform.

00:11:29.360 --> 00:11:33.200
And then during the nap time during the day, I can get you to get a little extra sleep in there.

00:11:33.360 --> 00:11:34.960
And and it's not as hard as you might think.

00:11:35.039 --> 00:11:37.279
People like, I don't have time for a nap, Michael.

00:11:37.360 --> 00:11:38.720
Like, what are you talking about?

00:11:38.960 --> 00:11:39.919
You would be shocked.

00:11:40.080 --> 00:11:42.240
I don't need it's not a one-for-one ratio.

00:11:42.320 --> 00:11:48.159
I don't have to give you two hours nap of sleep during the daytime for it to actually catch up to a lot of the sleep that you need.

00:11:48.240 --> 00:11:51.279
Because I'm giving it to you at the right time for your genetics.

00:11:51.519 --> 00:11:53.919
But what if you are in the situation we just described?

00:11:54.000 --> 00:11:54.240
Uh-huh.

00:11:54.559 --> 00:11:57.440
Could those pieces of the puzzle fall into place organically?

00:11:57.600 --> 00:12:00.080
Because you just describe pretty much what happens.

00:12:00.240 --> 00:12:06.799
I get up early, I go to work, and then I'll come home and do a 10, 20 minute nap if I can, just automatically without even talking to you.

00:12:06.879 --> 00:12:08.159
And I'm kind of like, oh, that is my schedule.

00:12:08.399 --> 00:12:12.240
So what that tells me is you are particularly in tune with your body.

00:12:12.480 --> 00:12:13.120
I'm trying, right?

00:12:13.200 --> 00:12:14.879
I've been trying for the last couple of years for her.

00:12:15.200 --> 00:12:15.360
Right.

00:12:15.519 --> 00:12:17.519
Well, I mean, that's what she did for both of us, right?

00:12:17.679 --> 00:12:20.159
I mean, I had a massive body change as well working with Dr.

00:12:20.240 --> 00:12:20.960
Purdenko.

00:12:21.039 --> 00:12:27.919
So, like, I get it, but you, you, your body will start to adapt to what it's naturally supposed to do, right?

00:12:28.080 --> 00:12:35.679
So it's almost like you're not adapting, you're kind of going backwards to like the the origins of sleep because your body wants to sleep and it knows when it wants to sleep.

00:12:35.919 --> 00:12:37.679
And you feel so good when you get a good night's sleep.

00:12:37.840 --> 00:12:37.919
Right.

00:12:38.320 --> 00:12:39.120
It's a game changer.

00:12:40.000 --> 00:12:40.399
It's huge.

00:12:40.559 --> 00:12:44.799
But we have these things called caffeine that make us think that we don't need sleep, right?

00:12:44.960 --> 00:12:45.120
Right?

00:12:45.200 --> 00:12:48.240
You know, and then we have adrenaline and cortisol that kick in due to stress.

00:12:48.320 --> 00:12:49.679
And then we feel like we don't need sleep.

00:12:49.759 --> 00:12:53.679
And then all of a sudden, we're kind of wandering into this universe of insomnia, right?

00:12:53.840 --> 00:12:55.440
So that's my area of specialty.

00:12:55.519 --> 00:12:56.720
That's where I have a tendency to play.

00:12:57.200 --> 00:12:58.000
Insomnia is your thing?

00:12:58.159 --> 00:12:59.679
Is my biggest thing is insomnia?

00:12:59.919 --> 00:13:10.000
Well, because I have a PhD in clinical psychology, and I believe there's a large psychological side to insomnia, but having the medical background, I know the biology behind the insomnia as well.

00:13:10.159 --> 00:13:13.759
And so when you can take those two together, now you're in something different.

00:13:13.840 --> 00:13:16.559
Now you're kind of thinking through a few different ideas here.

00:13:16.720 --> 00:13:23.440
Now I will tell you that a lot of people try to treat their own insomnia, right, with supplementation or medication or medication.

00:13:23.759 --> 00:13:25.440
Which is number one would be alcohol.

00:13:25.679 --> 00:13:26.159
Yes, it would.

00:13:26.320 --> 00:13:28.480
So you mean they take alcohol to help them go to sleep?

00:13:28.960 --> 00:13:31.679
They believe that alcohol actually gets them to sleep.

00:13:31.759 --> 00:13:32.320
And it does.

00:13:32.480 --> 00:13:35.600
Alcohol does get you to sleep, it doesn't get you to quality sleep.

00:13:35.919 --> 00:13:40.159
And it and then it also allows you to wake up midstream, which is a big problem.

00:13:40.320 --> 00:13:44.879
But alcohol is probably the number one tool that people turn to to treat insomnia on their own.

00:13:45.200 --> 00:13:49.200
See, I know people that I they say they have insomnia um and they drink.

00:13:49.360 --> 00:13:49.679
Right.

00:13:49.840 --> 00:13:52.080
And I say, Well, you're drinking.

00:13:52.240 --> 00:13:55.279
That's I I in so many words, same thing you're you you said.

00:13:55.679 --> 00:13:58.720
But it it's like uh so insomnia is a real thing.

00:13:58.960 --> 00:14:00.879
So there's no question insomnia is a real thing.

00:14:01.759 --> 00:14:06.559
Yeah, so a lot of people at one time people used to think, oh, insomnia is just a mental health issue.

00:14:06.879 --> 00:14:09.759
There is true biology to insomnia.

00:14:09.919 --> 00:14:10.720
Let me explain.

00:14:10.960 --> 00:14:18.240
So when you're uh falling asleep at night, your core body temperature rises, rises, rises till about 10:30, hits a peak, and then it begins to drop.

00:14:18.480 --> 00:14:21.759
That drop has to happen in order for your brain to release melatonin.

00:14:21.840 --> 00:14:27.759
So as soon as it recognizes the temperature drop, your pineal gland kicks off some melatonin and you start to fall asleep.

00:14:27.840 --> 00:14:34.879
Now, your core body temperature keeps dropping, but if it keeps dropping all night long, you go to this thing called hypothermia, not good, right?

00:14:34.960 --> 00:14:37.919
So your body wants to warm back up.

00:14:38.080 --> 00:14:42.799
Now, most people, when they turn to me and they say they have insomnia, it's rare that they say I can't fall asleep.

00:14:42.960 --> 00:14:49.360
It's usually I fall asleep fine, but I wake up somewhere between one and three o'clock in the morning and I'm up for three hours.

00:14:49.519 --> 00:14:50.879
What the hell is that, Michael?

00:14:51.039 --> 00:14:56.720
I'll give you one guess what time most people's core body temperature starts to heat up.

00:14:57.039 --> 00:14:59.519
Between one and three and one and three in the morning, exactly.

00:14:59.759 --> 00:15:03.120
And so what happens is you automatically go into a lighter stage of sleep.

00:15:03.360 --> 00:15:10.399
I'm here to tell you every person on earth wakes up between one and three in the morning.

00:15:10.639 --> 00:15:11.679
You just don't know it.

00:15:11.840 --> 00:15:12.799
Exactly, right?

00:15:12.960 --> 00:15:16.159
Because you have to be up long enough for your body to recognize it.

00:15:16.240 --> 00:15:19.440
So what most people do is they wake up, they roll over, and they fall back asleep.

00:15:19.759 --> 00:15:25.120
The problem comes is when they wake up and they say, hmm, I wonder what time it is.

00:15:25.440 --> 00:15:26.320
And they look at the clock.

00:15:26.799 --> 00:15:27.279
Big mistake.

00:15:27.600 --> 00:15:33.039
They instantly do the mental math and then they say, Oh shit, it's three o'clock in the morning.

00:15:33.120 --> 00:15:36.399
I gotta be up at six, sleep, sleep, sleep.

00:15:36.559 --> 00:15:39.440
And they try to mentally force themselves to sleep.

00:15:39.600 --> 00:15:46.240
And I want to be honest with you, John Jay, in the history of time, no one has ever mentally forced themselves to sleep.

00:15:46.399 --> 00:15:49.840
Nobody has, because you're doing literally the opposite of what you want the brain to do.

00:15:50.000 --> 00:15:52.480
You want the brain to calm down, not heat up.

00:15:52.639 --> 00:15:59.519
And so when you're sitting there telling yourself, go to sleep, go to sleep, go to sleep, you're firing all these neurons and you're doing exactly the opposite of what we want you to do.

00:15:59.840 --> 00:16:00.399
So, what do you do?

00:16:00.480 --> 00:16:01.519
A sleep meditation?

00:16:01.919 --> 00:16:02.240
Exactly.

00:16:02.320 --> 00:16:04.080
What you want to do is you want to lower your heart rate.

00:16:04.399 --> 00:16:09.120
So I'm gonna teach everybody right now the easiest way to lower your heart rate in the middle of the night.

00:16:09.279 --> 00:16:12.000
It's called four, seven, eight breathing.

00:16:12.080 --> 00:16:12.399
Okay.

00:16:12.559 --> 00:16:13.519
This was developed by Dr.

00:16:13.600 --> 00:16:14.399
Andrew Weil.

00:16:14.559 --> 00:16:16.159
Uh, this is a very interesting technique.

00:16:16.240 --> 00:16:19.600
It's very simple, and you can do it in bed in the middle of the night.

00:16:19.759 --> 00:16:26.000
So you breathe in slowly for a count of four, you hold for a count of seven, and then you push out for a count of eight.

00:16:26.080 --> 00:16:26.480
All right.

00:16:26.639 --> 00:16:31.600
Now, if you can't do exactly that, you can do four, five, six, right, until you get there.

00:16:31.679 --> 00:16:37.440
But what it does, so it was originally developed, believe it or not, for uh Navy SEALs, specifically snipers.

00:16:37.679 --> 00:16:44.399
So when you're shooting downrange, right, if your heart's beating too fast, you can actually change the trajectory of the bullet.

00:16:44.879 --> 00:16:48.159
So we teach those guys and gals to shoot in between heartbeats.

00:16:48.799 --> 00:16:50.960
The only way you can do that is to slow their heartbeat down.

00:16:51.360 --> 00:16:55.600
So this is the method that's used to slow their heartbeat below 60 so they can shoot.

00:16:55.759 --> 00:17:01.200
What most people don't know is in order to enter into a state of unconsciousness, you need a heart rate of 60 or below.

00:17:01.759 --> 00:17:07.839
So this is the perfect technique to use in the middle of the night to be able to allow yourself to kind of get yourself back to sleep.

00:17:08.000 --> 00:17:12.400
Now, there's another problem that happens in the middle of the night urination.

00:17:12.640 --> 00:17:12.799
Okay.

00:17:13.200 --> 00:17:14.240
Very, very prominent issue.

00:17:16.720 --> 00:17:18.640
Okay, so we can talk about that in just a second.

00:17:18.880 --> 00:17:22.079
But here's the thing is I tell this to people all the time.

00:17:22.720 --> 00:17:24.720
Do you really have to pee?

00:17:24.880 --> 00:17:27.039
That's the question I ask people, and here's why.

00:17:27.200 --> 00:17:28.079
Because here's what happened.

00:17:28.160 --> 00:17:29.759
Remember, gotta have a heart rate of 60.

00:17:29.920 --> 00:17:31.680
Most people are like, well, I'm up.

00:17:31.839 --> 00:17:33.359
I might as well see if I have to go.

00:17:33.519 --> 00:17:36.640
And then they go from a lying position to a seated position to a standing position.

00:17:36.880 --> 00:17:37.359
Guess what?

00:17:37.440 --> 00:17:38.640
They just jacked their heart rate up.

00:17:38.720 --> 00:17:43.599
They probably went into the bathroom and flipped on the light, which told their brain it's morning, so no more melatonin, right?

00:17:43.839 --> 00:17:46.000
If you got to pee, please go pee.

00:17:46.079 --> 00:17:46.319
All right.

00:17:46.400 --> 00:17:47.599
I'm not telling you not to go pee.

00:17:47.680 --> 00:17:50.319
But if you really don't have to pee, stay in bed.

00:17:50.559 --> 00:17:51.039
All right.

00:17:51.279 --> 00:17:52.240
Try the breathing.

00:17:52.400 --> 00:17:54.079
Okay, Michael, I don't have to pee.

00:17:54.160 --> 00:17:55.279
I tried your damn breathing.

00:17:55.359 --> 00:17:56.240
I did it eight times.

00:17:56.319 --> 00:17:57.759
My heart rate's lower, but you know what?

00:17:57.839 --> 00:17:58.720
I'm not falling asleep.

00:17:58.799 --> 00:17:59.839
What's going on?

00:18:00.079 --> 00:18:01.359
Here's the good news.

00:18:01.519 --> 00:18:05.839
There's now been research on something called non-sleep deep rest.

00:18:06.319 --> 00:18:12.160
So this is just lying, quiescent, so in the dark, quiet, nothing going on, just lying there.

00:18:12.319 --> 00:18:13.839
It turns out it's rejuvenative.

00:18:14.079 --> 00:18:15.839
Uh, not the same as sleep, right?

00:18:16.000 --> 00:18:19.200
It's worth about an hour of that is worth about 20 minutes of sleep.

00:18:19.440 --> 00:18:25.359
So if you're just if you have a patient who's lying there for three hours, they're actually getting about an hour's worth of sleep.

00:18:25.599 --> 00:18:25.920
Okay.

00:18:26.240 --> 00:18:31.599
So once you educate them on that fact and they let they know that, then their anxiety starts to go down.

00:18:31.839 --> 00:18:34.720
This is an anxiety issue in the middle of the night.

00:18:34.880 --> 00:18:35.440
That's it.

00:18:35.680 --> 00:18:42.720
That's what I was saying when I went like this, because it I always feel that people I know they can't sleep, they're dealing with a lot of stuff in the daylight hours.

00:18:42.960 --> 00:18:48.720
Well, and that's that's the other thing is what happens is once they start thinking, they start thinking about stressful things, right?

00:18:48.799 --> 00:18:52.000
And so what I try to get them to do is again, focus on the breathing.

00:18:52.079 --> 00:18:54.319
And what's nice about the breathing is it forces you to count.

00:18:54.400 --> 00:18:57.519
It's very difficult to count and have negative thoughts at the same time.

00:18:57.759 --> 00:18:59.039
Like to actually try to do that.

00:18:59.119 --> 00:19:00.000
It's very difficult to do.

00:19:01.200 --> 00:19:01.839
Exactly, right?

00:19:02.000 --> 00:19:05.599
Now, by the way, if you want another method for counting sheep, I was talking about it today.

00:19:05.759 --> 00:19:09.039
The the old one, two, three over the fence doesn't really work.

00:19:09.200 --> 00:19:13.920
But if you count backwards from 300 by threes, oh, that's tough.

00:19:14.160 --> 00:19:15.519
That doesn't get your heart rate up.

00:19:15.680 --> 00:19:16.240
It doesn't.

00:19:16.559 --> 00:19:21.119
It's mathematically so complicated, you can't think of anything else, and it's so damn boring, you're out like a light.

00:19:21.359 --> 00:19:22.799
You know what I do to help go to sleep?

00:19:22.880 --> 00:19:24.000
Uh I have two things I do.

00:19:24.160 --> 00:19:29.440
One is I try to pray, and I just continue to pray like the prayers my mom and dad told me when I was little, right?

00:19:29.519 --> 00:19:31.839
Or I have this one visual that works every time.

00:19:31.920 --> 00:19:32.799
This is so weird.

00:19:33.119 --> 00:19:35.839
But I picture myself bowling in a street.

00:19:36.319 --> 00:19:37.359
Bowling in a street?

00:19:37.759 --> 00:19:38.559
Like a bowling ball?

00:19:38.640 --> 00:19:39.680
And I and I'm like my.

00:19:40.079 --> 00:19:40.960
Did you used to do that as a kid?

00:19:41.039 --> 00:19:42.319
No, I think I've always wanted to, though.

00:19:42.640 --> 00:19:45.519
So the bowling ball goes in the middle of the street, just a normal neighborhood.

00:19:45.839 --> 00:19:51.759
But my dream, my my vision is I'm following the ball at and you can hear the ball hit the gravel.

00:19:51.839 --> 00:19:52.000
Yeah.

00:19:52.160 --> 00:19:52.319
Yeah.

00:19:52.559 --> 00:19:54.000
Listening to it, and I just follow this bowling ball.

00:19:55.359 --> 00:19:57.920
No, it's just going, it's like infinity bowling.

00:19:58.160 --> 00:19:58.240
Yes.

00:19:58.799 --> 00:20:02.160
And every time I'm just picturing this bowling ball in the hearing, you can hear the sound.

00:20:02.319 --> 00:20:02.880
And that's the last thing.

00:20:03.039 --> 00:20:04.880
Remember, then you're off in la la.

00:20:05.200 --> 00:20:05.599
Yeah, yeah.

00:20:05.680 --> 00:20:06.240
It works every time.

00:20:06.640 --> 00:20:08.079
It's almost like a mantra.

00:20:08.480 --> 00:20:08.640
Right?

00:20:08.720 --> 00:20:10.559
So a lot of people will For a simple person.

00:20:10.720 --> 00:20:11.440
Yeah, absolutely.

00:20:11.599 --> 00:20:14.799
So there remember, there are mantras don't have to be complicated.

00:20:14.960 --> 00:20:17.119
Mantras are not even sometimes full words.

00:20:17.359 --> 00:20:21.599
So having a visual mantra, which is again, so it fits the purpose.

00:20:21.680 --> 00:20:24.319
And here's why: it lowers your anxiety.

00:20:24.559 --> 00:20:24.799
Right.

00:20:24.960 --> 00:20:25.279
Okay.

00:20:25.519 --> 00:20:30.559
And that's really what we're talking about here is biology wakes us up, anxiety keeps us up.

00:20:30.799 --> 00:20:31.119
Okay.

00:20:31.359 --> 00:20:39.440
So don't so understand that you didn't do anything wrong to wake up, but now it is kind of your job to stay chill and be able to get yourself back to sleep.

00:20:39.519 --> 00:20:40.240
And how do we do that?

00:20:40.400 --> 00:20:44.079
By lowering our heart rate and letting anxiety reduce so the natural sleep process can kick.

00:20:44.319 --> 00:20:47.680
A couple months ago, you're on my show and we were talking about melatonin.

00:20:47.759 --> 00:20:48.799
You just brought up melatonin.

00:20:48.880 --> 00:20:49.119
I know.

00:20:49.200 --> 00:20:49.680
Let's talk about it.

00:20:49.920 --> 00:20:52.640
I was so, I was like, sometimes I was taking extra melatonin.

00:20:52.799 --> 00:20:53.359
Please don't do that.

00:20:53.519 --> 00:20:53.759
I know.

00:20:53.920 --> 00:20:54.000
Yeah.

00:20:55.200 --> 00:20:56.400
He warns people every day about that.

00:20:57.920 --> 00:21:00.240
So now I I only take the two that I normally take.

00:21:00.720 --> 00:21:00.880
Perfect.

00:21:01.279 --> 00:21:05.119
But then I started, I don't I haven't run this by anybody, but I started taking C B D.

00:21:05.440 --> 00:21:10.720
So you just hit on the two big topics that I wanted to talk about within insomnia, which is melatonin and cannabis.

00:21:10.880 --> 00:21:11.359
Oh, good.

00:21:11.519 --> 00:21:11.759
All right.

00:21:11.920 --> 00:21:21.279
So let's address both of those because uh Carrie and I were talking about that on the ride over, and we were thinking, you know, these are two things that a lot of people use externally for sleep.

00:21:21.519 --> 00:21:23.359
And they use them without any medical guidance.

00:21:23.519 --> 00:21:26.799
So we want to give them medical like me, like me with my doctor right here.

00:21:27.039 --> 00:21:27.279
Exactly.

00:21:27.599 --> 00:21:28.559
I've not won this part of the.

00:21:30.319 --> 00:21:30.640
Yeah.

00:21:30.960 --> 00:21:37.200
So let's start with melatonin since it's very easy to uh grab a hold of and it's legal in all 50 states.

00:21:37.440 --> 00:21:40.640
So, first of all, melatonin is a hormone.

00:21:40.799 --> 00:21:41.920
A lot of people don't realize that.

00:21:42.000 --> 00:21:45.039
They think, oh, it's a root or a supplement or a thing.

00:21:45.119 --> 00:21:46.400
I don't know exactly what it is.

00:21:46.559 --> 00:21:47.519
It's a hormone.

00:21:47.680 --> 00:21:55.039
So there's a really good reason why you don't go down to the local drugstore and get testosterone and estrogen as hormones, because those have to be regulated.

00:21:55.119 --> 00:21:59.519
Because hormones tell your body all kinds of messages to do all kinds of things.

00:22:00.079 --> 00:22:06.960
And that really is something that a healthcare provider should be, you know, monitoring and seeing what's happening.

00:22:07.039 --> 00:22:16.079
And unfortunately, melatonin, the FDA decided to not make melatonin classified as a hormone in 1974, I think it was, in the Supplement Act.

00:22:16.240 --> 00:22:17.759
And so now you can get it everywhere.

00:22:17.920 --> 00:22:18.640
Here's what's crazy.

00:22:18.799 --> 00:22:22.160
Did you know it's by prescription only in most places inside of the US?

00:22:23.200 --> 00:22:24.000
Go to other countries.

00:22:24.240 --> 00:22:28.799
DHEA, melatonin, all the things that we just use over the counter are prescription.

00:22:28.960 --> 00:22:29.200
Yeah.

00:22:29.359 --> 00:22:35.599
And and it's here's another one that a lot of people don't know is high doses of melatonin are used for contraception.

00:22:36.559 --> 00:22:38.799
You mean they make you fertile?

00:22:39.039 --> 00:22:39.759
They do the opposite.

00:22:39.920 --> 00:22:40.400
They do the opposite.

00:22:40.880 --> 00:22:42.480
They don't allow you to be fertile.

00:22:42.640 --> 00:22:44.880
So here's where it gets weird for me, right?

00:22:45.039 --> 00:22:50.799
Is there are lots and lots of pediatricians out there who turn to parents and they say, oh, your child isn't sleeping.

00:22:50.960 --> 00:22:53.200
Give them some melatonin, it's not going to hurt them.

00:22:53.680 --> 00:23:00.720
I personally can't think of anything worse than entering a contraceptive into a young female body when there's no immediate need for it.

00:23:01.200 --> 00:23:03.440
Makes no sense to me, right?

00:23:03.599 --> 00:23:07.279
So, number one, nobody under the age of 18 should be using melatonin.

00:23:07.440 --> 00:23:13.039
By the way, children up to that age have roughly four times the amount of melatonin that they require.

00:23:13.279 --> 00:23:14.160
They don't need it.

00:23:14.400 --> 00:23:15.119
They don't need it.

00:23:15.279 --> 00:23:19.440
There's one group of children where I like melatonin in, and those that's children on the autism spectrum.

00:23:19.599 --> 00:23:28.559
There's been significant data to show that higher dosages, we're talking about four, five, six milligrams, are will work well in that particular population.

00:23:28.720 --> 00:23:32.319
Now, you probably just heard me say a high dose of four, five, or six milligrams.

00:23:32.480 --> 00:23:34.960
And people are taking 10, 15 over the counter.

00:23:35.359 --> 00:23:35.599
Right.

00:23:35.680 --> 00:23:35.839
Yeah.

00:23:36.000 --> 00:23:40.240
And that's part of the problem, it's readily available and people are taking way too much.

00:23:40.480 --> 00:23:49.519
Oddly enough, there was a really interesting study done about nine months ago where they pulled 25 different melatonin brands off the shelf and tested what was in the bottles.

00:23:49.839 --> 00:23:53.920
Not a single bottle had what was on the label.

00:23:54.160 --> 00:23:54.720
Not one.

00:23:54.880 --> 00:23:57.119
It was either too much or not enough.

00:23:57.359 --> 00:23:59.200
So buyer beware.

00:23:59.440 --> 00:24:03.759
There's a lot of hanky panky going on in the melatonin universe.

00:24:03.920 --> 00:24:04.240
Okay.

00:24:04.480 --> 00:24:05.359
Now, let's be fair.

00:24:05.519 --> 00:24:07.839
There's really only three reasons you would need melatonin.

00:24:08.000 --> 00:24:10.240
Shift work, you, by the way, are a shift worker.

00:24:10.559 --> 00:24:10.799
Okay.

00:24:11.200 --> 00:24:12.000
You don't have any choice.

00:24:12.079 --> 00:24:14.240
You got to get up at what, four o'clock in the morning to get to your show?

00:24:14.640 --> 00:24:15.039
Early 30.

00:24:15.759 --> 00:24:16.400
245, right?

00:24:16.559 --> 00:24:18.160
So you're up at 245 in the morning.

00:24:18.240 --> 00:24:19.359
That makes you a shift worker.

00:24:19.519 --> 00:24:21.599
Melatonin makes sense for a person like you.

00:24:21.759 --> 00:24:22.000
Oh, yeah.

00:24:22.160 --> 00:24:22.480
Okay.

00:24:22.960 --> 00:24:27.680
But for somebody who's just says, I've got insomnia, melatonin's not what they're looking for.

00:24:27.839 --> 00:24:29.119
For an athlete, not good for an athlete.

00:24:29.519 --> 00:24:34.960
Generally speaking, I don't like in athletes because the hormone has uh other different other effects that are in their bodies.

00:24:35.039 --> 00:24:37.759
And to be fair, most athletes should sleep like a stone.

00:24:37.920 --> 00:24:41.200
I mean, they put out so much energy, they are in such good shape.

00:24:41.279 --> 00:24:43.200
They really should be doing, you know, pretty well.

00:24:43.279 --> 00:24:51.599
Um, the right dose, by the way, is somewhere between a half and one and a half milligrams, which also is almost impossible to find outside in the universe, right?

00:24:51.839 --> 00:24:55.200
Yeah, I think three milligrams is commercially what you see is the lowest dose out there.

00:24:55.359 --> 00:24:56.799
Yeah, like threes, fives, tens.

00:24:57.039 --> 00:25:02.079
And so what I tell people is if you're gonna get a gummy, which most people do, um, chop it in half.

00:25:02.240 --> 00:25:07.680
Um, also, by the way, gummies or tablets, it takes almost 90 minutes for melatonin to get up and in.

00:25:07.839 --> 00:25:14.079
Whereas if you do it sublingually, so if you take a dropper, like a tincture, and you put it underneath your tongue, you can get it up and in about 20 minutes.

00:25:14.319 --> 00:25:16.079
Well, that brings me to CBD.

00:25:16.319 --> 00:25:16.640
Yeah.

00:25:16.960 --> 00:25:20.880
So I was taking um some C BD pills to go to sleep.

00:25:21.039 --> 00:25:21.200
Yep.

00:25:21.359 --> 00:25:27.119
And then my trainer, who is at Benissaire, said he takes CBD for other issues he has.

00:25:27.440 --> 00:25:28.960
And I said, Yeah, I take these pills.

00:25:29.039 --> 00:25:36.960
And he goes, They're they're like 90% of it doesn't work when you take a pill form or something like that, and it doesn't get in your system till wherever he was to take the tinture.

00:25:37.200 --> 00:25:38.960
So now I do a tinture before bed.

00:25:39.440 --> 00:25:40.559
But I've never run it by anybody.

00:25:40.799 --> 00:25:43.279
I don't know if it helps me sleep because I heard that it does.

00:25:43.440 --> 00:25:44.000
So I don't know.

00:25:44.319 --> 00:25:45.440
Let's talk about CBD and sleep.

00:25:45.839 --> 00:25:54.240
Well, I'm gonna say we could be tracking that because we have we wear trackers, so you would be tagging on your tracker when you're using it, when you started using it, look for the difference in the data.

00:25:54.559 --> 00:25:55.200
I've never tagged it.

00:25:55.279 --> 00:25:56.480
I don't tag you tag all the time.

00:25:56.559 --> 00:25:56.960
I never tagged it.

00:25:57.119 --> 00:26:00.319
I I don't tag all the time, but I tag when something is unique.

00:26:00.640 --> 00:26:02.640
But do you tag like you wake up in the morning, you can do it?

00:26:02.799 --> 00:26:04.319
I tag hyperbaric when I do hyperbaric.

00:26:04.640 --> 00:26:08.240
Do you tag what happened yesterday, or you tag when you go into bed, you go, here's what happened today?

00:26:08.480 --> 00:26:14.640
I I tag when I go to bed, here's what happened today, impacting what's going to happen that night when I collect my data.

00:26:15.519 --> 00:26:17.279
I've never done that before, so I should tag.

00:26:17.599 --> 00:26:22.400
Well, it would just be helpful just because we can start to look at the data and see where there might be some data differences.

00:26:22.640 --> 00:26:29.279
As a general guideline, cannabis and sleep do mix, and they mix okay, but there's a lot of things you need to understand.

00:26:29.359 --> 00:26:33.279
So, number one, the higher the level of THC, the worse the sleep.

00:26:33.519 --> 00:26:37.359
I don't think there's any THC in in the There can be in CBD, yes.

00:26:37.759 --> 00:26:45.680
There can be very, very trace amounts, but also I I want to I want to give people an understanding of cannabis in total, and then I'm gonna break it down into the different constituents.

00:26:45.920 --> 00:26:51.839
So, and just so that we're clear, I personally am okay with THC, but you need to have a small amount.

00:26:52.000 --> 00:26:56.799
So when you have large amounts of THC, it raises your heart rate and it lowers REM sleep.

00:26:56.960 --> 00:26:59.279
Those are two things we do not want to have happen.

00:26:59.359 --> 00:27:02.640
So going to bed stoned is never a good idea.

00:27:02.799 --> 00:27:03.119
Okay.

00:27:03.359 --> 00:27:12.640
Now, if you use a medicinal product, right, and what I would say is you would have a small amount of THC, then you would have something called CBN, as in nighttime.

00:27:12.880 --> 00:27:19.599
So there is actually only one study, literally in the published literature, that shows that CBD does anything for sleep.

00:27:19.759 --> 00:27:24.720
What CBD does a great job of is lowering anxiety and helping with pain.

00:27:25.039 --> 00:27:28.079
If you have a pain issue or an anxiety issue that's messing up your sleep.

00:27:28.319 --> 00:27:28.960
You're not sleeping.

00:27:29.119 --> 00:27:29.359
Right.

00:27:29.519 --> 00:27:31.039
Then that's what it's going to attack.

00:27:31.119 --> 00:27:32.319
But I want to be very, very clear.

00:27:32.480 --> 00:27:37.839
CBD, in and of itself, really does not have a tremendous effect on sleep.

00:27:37.920 --> 00:27:38.559
It has effects on the sleep.

00:27:38.720 --> 00:27:41.440
So you treat the anxiety, and then maybe you can sleep better.

00:27:41.759 --> 00:27:42.000
Right.

00:27:42.240 --> 00:27:50.240
But what I would do is if I was going to be using a cannabis product for sleep, and I recommend cannabis products for several of my patients, what I would do is I would use a ratio.

00:27:50.319 --> 00:27:57.359
So I would say for every one molecule of THC, I would want to have three of CBN and three of C B D, right?

00:27:57.440 --> 00:28:01.680
And so when and you can buy products that have already got this setup in there, right?

00:28:01.839 --> 00:28:08.480
And so what you do is you look for a sleep-related product that's got CBD, CBN, and a small amount of THC.

00:28:08.640 --> 00:28:11.920
And I think that's really where you're gonna probably hit your best mark.

00:28:12.079 --> 00:28:16.160
Believe it or not, I actually take patients to dispensaries sometimes just to teach them.

00:28:16.319 --> 00:28:17.599
Mike and kind of see what's going on.

00:28:17.680 --> 00:28:20.799
Here's a really interesting, you we were talking about prescription aids and cannabis.

00:28:20.880 --> 00:28:24.160
Here's a really interesting study out of uh uh the state of Colorado.

00:28:24.319 --> 00:28:30.880
So they found a county in Colorado where there were no dispensaries, and they monitored the OTC uh sleep aids.

00:28:31.039 --> 00:28:35.920
So the Benadryls, the Tylenol PMs, the Advil PMs, and looked at consumption, right?

00:28:36.079 --> 00:28:38.400
And then a dispensary opened up in that county.

00:28:38.640 --> 00:28:40.880
Guess what happened to the number of OTC sales?

00:28:41.119 --> 00:28:41.519
They dropped.

00:28:41.680 --> 00:28:43.920
They dropped dramatically, like by 25%.

00:28:44.559 --> 00:28:48.000
A second dispensary opened up in the same county and they dropped again.

00:28:48.720 --> 00:28:51.039
People are looking for a solution.

00:28:51.759 --> 00:28:52.160
Absolutely.

00:28:52.400 --> 00:28:54.160
Okay, and cannabis is the next ambient.

00:28:54.960 --> 00:28:55.279
No question.

00:28:55.519 --> 00:29:01.680
But cannabis is also, you know, they say it's natural, it's not, you're not gonna get addicted, you're not gonna get that type of thing.

00:29:02.000 --> 00:29:10.480
Look, at the end of the day, if you take something every single night, you're there's a level of addiction that's there, whether it's psychological or physiological.

00:29:10.559 --> 00:29:17.359
I don't think I want to split those hairs, but what I can tell you is there's also nothing wrong with needing something to help you sleep.

00:29:17.519 --> 00:29:20.960
Like if you're a paranoid schizophrenic, you probably need to take ambient.

00:29:21.119 --> 00:29:21.359
Okay.

00:29:21.519 --> 00:29:24.000
Like that's just part of what happens in that regimen.

00:29:24.079 --> 00:29:27.599
If you're bipolar disorder, you may need something to help you sleep.

00:29:27.680 --> 00:29:27.920
Okay.

00:29:28.079 --> 00:29:29.440
If you have major depression, you might.

00:29:29.599 --> 00:29:30.559
Like, there's no shame.

00:29:30.640 --> 00:29:31.519
I want to be very clear.

00:29:31.680 --> 00:29:36.079
There's no shame in taking a sleeping pill, but that is a relationship between you and your doctor.

00:29:36.240 --> 00:29:40.160
And that's one that you have to be very tight on and understand how it works.

00:29:40.319 --> 00:29:42.079
Sleeping medication is not candy.

00:29:42.160 --> 00:29:43.920
A lot of people are like, oh, I got sleeping pills.

00:29:44.000 --> 00:29:44.480
You want one?

00:29:44.640 --> 00:29:46.000
You know, I mean, it's unbelievable.

00:29:46.160 --> 00:29:48.240
People pass out these things all the time.

00:29:48.400 --> 00:29:49.920
They can definitely be dangerous.

00:29:50.079 --> 00:29:54.000
Like you never mix them with alcohol, which a lot of people everybody mixes them with alcohol.

00:29:54.240 --> 00:29:54.400
Right.

00:29:54.480 --> 00:30:00.880
And then you end up with real problems on your hands, like people getting into cars, cooking food, doing all kinds of crazy stuff in their sleep.

00:30:01.039 --> 00:30:03.680
So, like, you have to think through the idea.

00:30:03.839 --> 00:30:08.720
If you're not sleeping well, okay, what are the things that are going on in my life that I might be able to improve?

00:30:08.880 --> 00:30:11.519
Caffeine, alcohol, stress would be the biggies.

00:30:11.759 --> 00:30:13.200
Understand what my chronotype is.

00:30:13.279 --> 00:30:15.440
So I go to bed at roughly the right time.

00:30:16.000 --> 00:30:21.440
Honestly, after that, if you could just do a little bit of exercise during the day, maybe get some sunshine, I think I'm good.

00:30:21.839 --> 00:30:23.839
You know, like that's really kind of what you need.

00:30:24.079 --> 00:30:26.880
But most people don't do all that, right?

00:30:26.960 --> 00:30:30.880
They're stressed, they don't have an opportunity to, you know, work on a lot of these stressful things.

00:30:31.039 --> 00:30:32.720
They drink too much caffeine or alcohol.

00:30:33.359 --> 00:30:34.640
When should you stop caffeine?

00:30:35.519 --> 00:30:38.000
I tell people to start stopping caffeine at around 2 p.m.

00:30:38.319 --> 00:30:39.359
Oh, wow, that late?

00:30:39.680 --> 00:30:42.880
Well, here's the thing: caffeine has a half-life of between six and eight hours.

00:30:43.359 --> 00:30:45.039
So it's a good place to start.

00:30:45.200 --> 00:30:46.400
Now, what do I want?

00:30:46.640 --> 00:30:52.880
I would prefer it if people only had one cup of caffeinated beverage roughly an hour and a half after they woke up, and then they never had another one.

00:30:53.119 --> 00:30:54.720
You know, I was experimenting with that.

00:30:54.799 --> 00:30:57.920
Um, I never drank coffee and then started him on it.

00:30:58.160 --> 00:30:58.799
She started me, Dr.

00:30:58.880 --> 00:31:00.240
Carrie started me on coffee, right?

00:31:00.319 --> 00:31:01.359
For the whole fasting thing.

00:31:01.440 --> 00:31:01.759
Yeah.

00:31:01.920 --> 00:31:06.720
And it got to the point where I don't like coffee and it kind of calms me down a little bit.

00:31:07.519 --> 00:31:10.480
But it was it was working as far as the appetite suppressant.

00:31:10.559 --> 00:31:10.720
Right.

00:31:10.880 --> 00:31:14.880
But what I started doing was I was drinking a cup of coffee every time we played commercials.

00:31:15.119 --> 00:31:16.559
Every time we played a song, I'd get up going.

00:31:17.039 --> 00:31:20.319
I was doing about 10 cups of coffee before 9 a.m.

00:31:20.960 --> 00:31:21.200
Right.

00:31:21.440 --> 00:31:22.960
And then I was, it was not good.

00:31:23.039 --> 00:31:24.079
I wasn't feel I wasn't feeling.

00:31:24.400 --> 00:31:27.359
So then I cut immediately down to one cup.

00:31:27.839 --> 00:31:28.480
And that's it.

00:31:28.559 --> 00:31:30.480
And it's the same effects, like one cup.

00:31:30.720 --> 00:31:31.039
Absolutely.

00:31:31.279 --> 00:31:35.279
And I would I I feel like I discovered I did some sort of you know case study, clinical trial.

00:31:35.440 --> 00:31:36.640
One cup of coffee is all you do.

00:31:36.799 --> 00:31:37.359
It's all it takes.

00:31:37.599 --> 00:31:38.079
That's all it takes.

00:31:38.240 --> 00:31:39.200
So I'm an anomaly.

00:31:39.359 --> 00:31:45.599
So we joke about this all the time because I'll drink four to six shots of espresso on my nightstand as I'm going to bed.

00:31:46.559 --> 00:31:48.720
And he always says, There's no way you're sleeping.

00:31:48.880 --> 00:31:51.119
So we got an aura, we got an aura ring.

00:31:51.200 --> 00:31:56.400
And I send him my sleep data, and he's like, damn, you go like into deep sleep within three minutes.

00:31:56.559 --> 00:31:56.720
Yeah.

00:31:57.119 --> 00:31:58.640
And you crash hard.

00:31:58.799 --> 00:32:01.119
And I get, we were talking about normals, right?

00:32:01.200 --> 00:32:01.920
For deep sleep.

00:32:02.079 --> 00:32:09.759
I get right around two to two and a half hours of deep sleep, an hour and a half to two hours per night and REM.

00:32:09.920 --> 00:32:11.519
So I get over four hours.

00:32:11.680 --> 00:32:12.000
Yeah.

00:32:12.240 --> 00:32:14.480
Between every night, pretty much every night.

00:32:14.640 --> 00:32:18.079
Well, you know, everything's not consistent, but 80% of the time, 90%.

00:32:18.400 --> 00:32:21.359
And he's like, How is that possible with that espresso going to bed at night?

00:32:21.440 --> 00:32:24.480
I'm like, you know, I've done it since I would think I was like five years old, honestly.

00:32:24.960 --> 00:32:27.519
Have you done the test on anybody else besides her do espresso for me?

00:32:28.000 --> 00:32:28.720
Is going on.

00:32:28.960 --> 00:32:35.680
And so it's very difficult when your doctor and your asleep doctor drinks espresso before she goes to bed.

00:32:36.000 --> 00:32:38.160
I don't counsel anyone else to do this.

00:32:38.319 --> 00:32:39.279
I just want to be really clear.

00:32:39.519 --> 00:32:44.400
And so you're talking with your doctor, which I do on a regular basis because she's also my friend, not just my doctor.

00:32:44.559 --> 00:32:46.240
And I'm like, Carrie, there's no universe.

00:32:46.400 --> 00:32:48.000
Like, come on, cut the bullshit.

00:32:48.160 --> 00:32:49.839
And so we looked at her ring and she was right.

00:32:50.000 --> 00:32:56.319
And so what I think it is, is I think that she does not uh produce the enzyme that uh metabolizes caffeine.

00:32:56.480 --> 00:32:58.319
And so I think it just runs right through her.

00:32:58.400 --> 00:32:59.839
Um I would agree.

00:33:00.079 --> 00:33:02.000
And so there's there are people out there that do this.

00:33:02.079 --> 00:33:08.400
Now, some people will say to me, Oh, caffeine does no, caffeine really does not affect her, um, at least not in the sleeping realm.

00:33:09.440 --> 00:33:11.119
Or in the heart rate or blood pressure or anything.

00:33:12.079 --> 00:33:12.960
Which is quite remarkable.

00:33:13.200 --> 00:33:15.039
Does it suppress your appetite though?

00:33:15.359 --> 00:33:16.720
Um, no, not that.

00:33:17.200 --> 00:33:18.000
It totally does that for me.

00:33:18.480 --> 00:33:20.319
Pretty much eat stuff all the time.

00:33:20.640 --> 00:33:21.759
Yeah, I was gonna say, you eat all the time.

00:33:22.160 --> 00:33:23.759
I can do a cup of coffee and not eat all day.

00:33:23.920 --> 00:33:24.640
It's really weird.

00:33:24.960 --> 00:33:26.079
Yeah, that does not happen to me.

00:33:26.240 --> 00:33:27.599
That's yeah, that doesn't happen to me either.

00:33:27.680 --> 00:33:39.599
But I mean, look, at the end of the day, when you're looking at the different things that are out there, cannabis, melatonin, caffeine, like you need to start thinking about like whatever I'm putting in is gonna have an effect.

00:33:40.160 --> 00:33:40.400
Right.

00:33:40.559 --> 00:33:50.319
And so whatever you're trying to accomplish, whether it's six, seven, eight hours of sleep, whether it's not waking up, whether it's more REM, more deep, whatever your goal happens to be.

00:33:50.480 --> 00:33:53.119
Um, my goal personally is just to wake up and feel good.

00:33:53.440 --> 00:33:54.079
That's my only goal.

00:33:55.279 --> 00:33:58.640
Well, sometimes I wake up and I feel good and I look at my ring and it says I had a shit night's sleep.

00:33:58.880 --> 00:33:59.759
I'm like, wait a minute.

00:34:00.000 --> 00:34:00.160
Right?

00:34:00.559 --> 00:34:02.640
So that happens more often than not, right?

00:34:03.200 --> 00:34:05.359
And so that so a lot of people don't like that.

00:34:05.440 --> 00:34:09.360
So what I tell people all the time is you should only look at your data once a week.

00:34:10.239 --> 00:34:11.599
You don't need your data every day.

00:34:11.760 --> 00:34:13.199
What what good is it going to do you?

00:34:13.440 --> 00:34:15.280
You're still gonna do what you need to do that day.

00:34:15.599 --> 00:34:16.559
You're not going back to bed.

00:34:16.800 --> 00:34:17.119
No way.

00:34:17.440 --> 00:34:20.400
But then whenever I have a good night, I what did I do last night?

00:34:20.559 --> 00:34:22.239
Well, you compete in the aura ring.

00:34:22.400 --> 00:34:22.719
Yes, I do.

00:34:22.960 --> 00:34:23.679
That's part of the problem.

00:34:24.079 --> 00:34:24.639
Yeah, I do.

00:34:24.880 --> 00:34:25.119
Right.

00:34:25.280 --> 00:34:27.119
What I'm saying is, is don't.

00:34:27.360 --> 00:34:31.440
I'm saying collect your data during the week and then at the end, look for some trends.

00:34:31.599 --> 00:34:32.320
Look at the end.

00:34:32.400 --> 00:34:34.159
What night of the week do I sleep the best?

00:34:34.320 --> 00:34:40.400
You might find that every single week, Thursday nights is your best night for whatever reason because you've got something else that goes.

00:34:40.719 --> 00:34:45.519
Because Sunday nights I have anxiety because I got a show to prep the next day that I spend a couple days, I get pretty nervous.

00:34:45.920 --> 00:34:55.599
So I also find this sometimes if I sleep, let's say four hours, five hours a night, there are nights where I get the most deep sleep during that short amount of time.

00:34:55.840 --> 00:34:56.320
Absolutely.

00:34:56.480 --> 00:34:57.280
And that's okay.

00:34:57.519 --> 00:35:02.480
Here's the thing to remember is this unit that we live in is much smarter than we are.

00:35:02.880 --> 00:35:05.599
And it will get what it needs when it needs it.

00:35:05.920 --> 00:35:06.079
Right.

00:35:06.239 --> 00:35:09.679
And so there's some nights, and just to be clear, I'm the sleep doctor, right?

00:35:09.760 --> 00:35:11.119
There's some nights I don't sleep so good.

00:35:11.599 --> 00:35:11.840
Okay.

00:35:11.920 --> 00:35:14.000
There's nights I've had insomnia, right?

00:35:14.320 --> 00:35:17.599
Some nights my body is more interested in doing something else.

00:35:17.679 --> 00:35:22.719
And sometimes you just have to be like, okay, it's not like your head's gonna pop off, right?

00:35:22.800 --> 00:35:27.840
Because you didn't get enough sleep that night, because that's probably happened to you tens, if not hundreds of times.

00:35:28.079 --> 00:35:34.159
So just under kind of understanding, it's really about acceptance in in a in an interesting sort of way.

00:35:34.239 --> 00:35:40.000
Because I I talk with people about insomnia a lot, and and one of the big things is people are like, it's the competition.

00:35:40.159 --> 00:35:41.519
My bed partner can fall asleep.

00:35:41.599 --> 00:35:42.159
Why can't I?

00:35:42.320 --> 00:35:45.440
My coworker says they get nine hours, I can't even get three.

00:35:45.599 --> 00:35:50.159
You know, it's look, I'm five foot nine, I'm never gonna dunk a basketball.

00:35:50.320 --> 00:35:51.599
It's just not gonna happen.

00:35:51.760 --> 00:35:52.000
Okay.

00:35:52.320 --> 00:35:52.800
It does happen.

00:35:52.880 --> 00:35:53.360
There are five foot.

00:35:53.840 --> 00:35:58.079
Trust me, Muggsy Bows and uh, you know, Spud Webb was my favorite growing up.

00:35:58.320 --> 00:36:01.920
But I mean, at the end of the day, those they're outliers, and I'm probably not, right?

00:36:02.000 --> 00:36:04.079
And there's some things you just have to accept about yourself.

00:36:04.559 --> 00:36:06.320
Okay, and that's okay, right?

00:36:07.039 --> 00:36:08.079
Okay, very good.

00:36:08.400 --> 00:36:12.000
So I have a question because obviously I deal with a lot of insomnia.

00:36:12.159 --> 00:36:20.480
I think the statistic I read, you can weigh in on this, was about one in three people will deal with insomnia at some point or lifelong or situational.

00:36:20.559 --> 00:36:23.039
We've talked about situational impacting it.

00:36:23.280 --> 00:36:35.119
But there, to me, there are medications that are overprescribed by a lot of providers that I like to tell people, it's not just about saying no, you shouldn't do this, but that actually do long-term harm to patients.

00:36:35.360 --> 00:36:37.119
So, can we touch on a couple of those?

00:36:37.280 --> 00:36:43.199
Because I think it's different than the occasional UNISOM or Benadryl, Advil PM, which is really just Benadryl.

00:36:43.519 --> 00:36:45.599
Um, using those on occasion to fall asleep.

00:36:45.679 --> 00:36:56.639
It's it's the addiction, like you said, be there physiological, psychological, whichever way, that I say you're actually not just taking a pill that you're addicted to, you're actually never getting actual sleep.

00:36:56.880 --> 00:36:58.400
Your brain is not registering the things.

00:36:58.480 --> 00:37:05.679
So we do see early onset dementia as which is a big issue that I think is not as correlated to it as it should be.

00:37:05.760 --> 00:37:09.679
I don't think people talk about enough about sleep aids and early onset dementia.

00:37:10.000 --> 00:37:11.920
Um, hopefully we'll start talking about it more.

00:37:12.079 --> 00:37:19.599
But if you had to say, what are the big three pills that you say, you know what, if you can avoid these or you can find a way to get off of them, what would you advise?

00:37:20.159 --> 00:37:24.639
So the easiest way to answer that question is to tell you about a patient that I have.

00:37:24.960 --> 00:37:41.519
So I have a patient who was taking sonata to fall asleep, ambient in the middle of the night, waking up and taking Adderall to start the day, XR, like the extended release, and then taking an IR at three o'clock.

00:37:41.760 --> 00:37:42.079
Okay?

00:37:43.119 --> 00:37:45.360
This person was 78 years old.

00:37:45.679 --> 00:37:46.000
Okay.

00:37:46.480 --> 00:37:47.440
And they came to me.

00:37:47.519 --> 00:37:50.719
They're a very famous consultant in the entrepreneurial world.

00:37:51.280 --> 00:37:52.079
Can we have their name?

00:37:52.320 --> 00:37:53.599
I cannot say their name.

00:37:53.840 --> 00:38:05.519
And um, and and he came to me and he said, I've I've been going to my neurologist who's been prescribing you know different medications for a while, and he's been trying to tell me that I need to get off of these.

00:38:05.760 --> 00:38:11.920
And and he turned to me and he told me that at 78, if I stay on these, my brain will turn to mush.

00:38:12.639 --> 00:38:16.719
And I said, that is probably one of the more accurate statements that I have heard.

00:38:16.880 --> 00:38:28.000
So to long way around to say long-term use of these medications, again, with your doctor and understanding what's going on, may be appropriate in a small percentage of cases.

00:38:28.159 --> 00:38:32.400
But there are very few people in the universe that have what I call a broken sleeper, right?

00:38:32.559 --> 00:38:36.000
That have to be on drug um forever, right?

00:38:36.159 --> 00:38:38.800
I mean, I and so just as a caveat to this story.

00:38:38.880 --> 00:38:43.199
So, number one, many people might not know this, but ambient has a much longer half-life than Sonata.

00:38:43.280 --> 00:38:44.639
So he had them reverse.

00:38:44.800 --> 00:38:46.400
So the first thing I said was, you're a mess.

00:38:46.559 --> 00:38:50.480
Can you do me a favor, put the ambient in the front of the night um and the sonata in the middle of the night?

00:38:50.559 --> 00:38:53.199
Because we were, I was gonna get rid of the middle of the night sonata eventually.

00:38:53.360 --> 00:38:58.559
So I got him off of the middle of the night sonata, then I halved him on the ambient, then I started working on the adderall, right?

00:38:58.639 --> 00:39:00.960
And by the way, this is all in conjunction with his physician.

00:39:01.119 --> 00:39:06.320
And so while we start doing that, we got rid of the um the IR during the day, and then we uh had the XR.

00:39:06.480 --> 00:39:14.480
Then we started to lower the XR and move the IR to the beginning of the day, and all of a sudden I got him off of everything, just click boom, and he was motivated.

00:39:14.559 --> 00:39:19.039
And the reason he was so motivated was because he was like, I can think.

00:39:20.000 --> 00:39:20.800
It was fascinating.

00:39:20.960 --> 00:39:27.440
This guy makes his living off of creating these intellectual tools that he gives to entrepreneurs and he gets patents on them and things like that.

00:39:27.519 --> 00:39:32.320
He said, Michael, since I've been working with you, my productivity rate has tripled.

00:39:32.480 --> 00:39:34.480
He said, My staff is furious.

00:39:34.639 --> 00:39:40.400
He said, They I'm doing more work than they know what to do with at this point, and it's all because you got me off of those drugs.

00:39:40.880 --> 00:39:41.679
So he's off of them.

00:39:42.000 --> 00:39:42.639
Off of everything.

00:39:42.880 --> 00:39:43.519
And he's sleeping.

00:39:43.679 --> 00:39:44.719
Sleeps like a charm.

00:39:44.880 --> 00:39:45.119
Wow.

00:39:45.360 --> 00:39:46.000
No problem.

00:39:46.159 --> 00:39:52.239
So the point of the story is yes, we do know that many of these medications out there are can have long-term effects.

00:39:52.320 --> 00:39:54.000
And it's not even the ones that we think.

00:39:54.239 --> 00:39:57.440
So anything with a PM is not a great idea.

00:39:57.679 --> 00:39:57.840
Right.

00:39:58.000 --> 00:40:00.159
Okay, and I think that's where you were going with your question.

00:40:00.320 --> 00:40:09.440
Because when we look at Benadryl, which is the PM, um, there is direct evidence now to show that daily use of Benadryl will in fact lead to Alzheimer's.

00:40:09.679 --> 00:40:11.199
Like it's it's a very direct link.

00:40:11.360 --> 00:40:13.119
We we know exactly what's going on now.

00:40:13.360 --> 00:40:14.400
This is not necessary.

00:40:14.559 --> 00:40:20.239
Now, if your allergist has you on Benadryl for extended periods of time, that's a different story.

00:40:20.320 --> 00:40:21.440
You want to talk with them about that.

00:40:21.840 --> 00:40:23.360
But there's alternatives to using that as well.

00:40:23.599 --> 00:40:24.960
And there are alternatives to using that.

00:40:25.119 --> 00:40:33.280
But at the end of the day, if you are taking uh allergy medication every night to fall asleep, it's going to turn your brain into mush.

00:40:33.440 --> 00:40:36.239
And that's really not the direction that we need to go in.

00:40:36.400 --> 00:40:49.360
When I use medications within the practice, and you know this because we've worked together on many patients, the physician will prescribe a medication to break the cycle of insomnia, not to leave people on drug for years and years and years.

00:40:49.519 --> 00:40:52.079
And to be fair, sometimes it takes a while, right?

00:40:52.239 --> 00:40:57.599
Sometimes people need to be on drug for three, four, six months before we get a steady sleep cycle.

00:40:57.840 --> 00:41:02.800
Then we teach them how to sleep and we slowly taper off the medication, and lo and behold, they sleep.

00:41:03.039 --> 00:41:03.519
They sleep.

00:41:03.920 --> 00:41:04.159
Right?

00:41:04.320 --> 00:41:11.679
It's really has a lot to do with stress and your stress management, and then just really understanding yourself, your body, and your sleep cycle.

00:41:11.920 --> 00:41:14.880
What about uh like with this insomnia talk?

00:41:14.960 --> 00:41:15.599
Uh, sex.

00:41:16.320 --> 00:41:17.440
Does sex help you sleep?

00:41:17.679 --> 00:41:19.920
So sex helps men sleep, not women.

00:41:20.159 --> 00:41:26.320
So as the as the age-old joke goes, you know, most men fall asleep after sex and women are up and and ready to go.

00:41:26.559 --> 00:41:30.079
So there's actually been two studies, unfortunately, all in Drosophila.

00:41:30.239 --> 00:41:39.519
So I don't know how close we are to fruit flies, but one of the things that happens with fruit flies, male versus female, is males have a tendency to relax and sleep.

00:41:39.679 --> 00:41:41.199
Females have a tendency to nest.

00:41:41.599 --> 00:41:43.280
You mean they haven't studied this in humans?

00:41:43.599 --> 00:41:44.239
They have not.

00:41:44.400 --> 00:41:45.280
There's I'm not aware.

00:41:45.599 --> 00:41:46.880
It's time to start a study.

00:41:47.199 --> 00:41:47.840
Yeah, really.

00:41:48.159 --> 00:41:51.679
I mean, we could definitely do a fun survey um and we could probably figure it out.

00:41:51.840 --> 00:41:54.719
But uh the question then becomes why, right?

00:41:54.880 --> 00:42:01.760
And so it it may have something to do with orgasm, it may have something to do with um sexual uh positioning.

00:42:01.840 --> 00:42:04.880
It may have there's a whole host of different things that they think it could have something to do with.

00:42:05.119 --> 00:42:12.559
The position could help with or it's so what the so what the if you really want to get into it, so the thought process is physical exertion they're talking about.

00:42:12.800 --> 00:42:23.039
Oh, oh, oh so the the goal, the the thought process is men are exerting more physically than women, especially if you're in the classic uh missionary position with man on top, woman on bottom.

00:42:23.360 --> 00:42:34.480
Okay, because like I you I'm so competitive with my aura ring that I'm looking at, okay, I got let's say 20 or 18 minutes of deep sleep, no orgasm the night before.

00:42:34.639 --> 00:42:36.639
Oh, hour and 10 minutes, guess what?

00:42:36.719 --> 00:42:37.920
We had sex, right?

00:42:38.000 --> 00:42:42.320
And so now I'm telling my wife, this is really gonna help me get some deep sleep.

00:42:42.639 --> 00:42:43.840
And it doesn't do anything.

00:42:44.159 --> 00:42:45.360
She she still shuts it down.

00:42:45.519 --> 00:42:56.960
So here's where I would go with that if I were you, is I would I wouldn't say that it would help you every night, but I would say that it would definitely probably be somewhat helpful, um, probably two to three nights a week.

00:42:57.119 --> 00:42:57.519
Yeah, okay.

00:42:57.599 --> 00:43:01.199
So then I thought, uh like for for fun, but also seriousness, I'm monitoring.

00:43:01.280 --> 00:43:04.079
I'm like, okay, we didn't do it two nights ago, we did it tonight.

00:43:04.159 --> 00:43:06.960
And then nothing this day, something this day.

00:43:07.039 --> 00:43:12.639
And I'm literally thinking that is one of the important things in getting deeper sleep, is an orgasm.

00:43:12.800 --> 00:43:16.000
And then it's like, well, I was in Hawaii last week by myself.

00:43:16.159 --> 00:43:16.400
Right.

00:43:16.639 --> 00:43:18.239
Took things, got things under control.

00:43:18.400 --> 00:43:19.360
Sleep wasn't that great.

00:43:19.519 --> 00:43:21.199
So is it not the orgasm?

00:43:21.360 --> 00:43:21.840
You know what I mean?

00:43:22.079 --> 00:43:22.239
Right.

00:43:22.320 --> 00:43:25.440
So the question is is is it the connection or is it the orgasm?

00:43:25.679 --> 00:43:26.800
The connection is another thing that I'm saying.

00:43:26.960 --> 00:43:28.800
And I think it's I think it's the connection.

00:43:29.360 --> 00:43:31.920
Well, I think that's an it's a natural anti-anxiety drug.

00:43:32.239 --> 00:43:32.480
For sure.

00:43:32.719 --> 00:43:33.440
Sex or connection?

00:43:33.840 --> 00:43:33.920
Sex.

00:43:34.000 --> 00:43:34.079
Yeah.

00:43:34.320 --> 00:43:38.239
But I mean, just well, the connection with the sex is the natural skin to skin.

00:43:39.039 --> 00:43:41.280
It's like something there.

00:43:41.519 --> 00:43:42.719
And that's exactly where I was going to go.

00:43:42.800 --> 00:43:43.920
I think it is the oxytocin.

00:43:44.239 --> 00:43:44.320
Right.

00:43:44.400 --> 00:43:52.800
And I so I I I would argue because, like, you know, if you look at it, if somebody just gives themselves an orgasm versus being with someone to have an orgasm, it's very different.

00:43:53.280 --> 00:43:53.519
Right.

00:43:53.679 --> 00:43:55.280
And so that's kind of what you're talking about here.

00:43:55.360 --> 00:43:59.760
And from a sleep perspective, it's not just the physical act of orgasm, I think that's allowing.

00:44:00.320 --> 00:44:02.559
People to fall asleep, I think it has more to do with the connection.

00:44:02.880 --> 00:44:04.400
So then that's so stated though.

00:44:04.480 --> 00:44:09.280
In the morning, every once in a while, you know, as early as I get up, something happens.

00:44:09.360 --> 00:44:09.440
Right.

00:44:09.599 --> 00:44:10.480
It hasn't happened in a long time.

00:44:10.559 --> 00:44:13.199
But when it does happen before I go to bed, but 2 45, dude.

00:44:13.360 --> 00:44:13.760
I know.

00:44:14.000 --> 00:44:15.440
But sometimes something happens.

00:44:15.519 --> 00:44:17.199
And when it does, I have the best day.

00:44:17.360 --> 00:44:17.840
Yes, you do.

00:44:18.000 --> 00:44:18.480
Do you know what I mean?

00:44:18.800 --> 00:44:20.159
That's the oxytocin again, though.

00:44:20.320 --> 00:44:20.639
For sure.

00:44:20.719 --> 00:44:24.559
It's not only the oxytocin, it's it's giving you oxytocin to start your day.

00:44:24.960 --> 00:44:32.719
It's like, it's literally like smoking a great big oxytocin joint in the beginning of the morning, and it's just you just got that high all day long because it lowers that.

00:44:33.199 --> 00:44:35.280
Okay, but then I thought it's gonna make me tired.

00:44:35.599 --> 00:44:39.119
That's why remember they used to say there was that no no sex before a fight, the boxers, right?

00:44:39.280 --> 00:44:40.239
Because it would make them tired.

00:44:40.480 --> 00:44:40.559
Right.

00:44:40.800 --> 00:44:41.280
Which is not true.

00:44:41.440 --> 00:44:43.840
Oh, it's not because then I'm like, oh wait, I don't know if I want to do this.

00:44:43.920 --> 00:44:45.360
I gotta go do a four-hour, five-hour show.

00:44:45.440 --> 00:44:46.480
I need to be on, I'll be tired.

00:44:46.719 --> 00:44:47.360
You'd be fine.

00:44:47.519 --> 00:44:48.159
Okay, good.

00:44:48.400 --> 00:44:54.480
I need to, you know, I'm I'm I know my wife's coming here today for some stuff, and I wish she was here now, but then it's like, oh, wait, this is gonna be a podcast.

00:44:55.199 --> 00:44:58.639
I need you to zoom into this point here of the podcast, listen to this, listen to this.

00:44:58.960 --> 00:44:59.599
Don't you worry.

00:45:00.159 --> 00:45:01.840
Yeah, let's talk about sleep apnea.

00:45:02.000 --> 00:45:02.159
Sure.

00:45:02.320 --> 00:45:03.440
Since you're the sleep doctor.

00:45:03.679 --> 00:45:04.719
I have sleep apnea.

00:45:04.800 --> 00:45:04.880
Right.

00:45:05.039 --> 00:45:07.280
I feel like I'm an expert in sleep apnea.

00:45:07.679 --> 00:45:09.039
Um, I haven't been tested.

00:45:09.119 --> 00:45:13.119
Now, I would just say I was getting a haircut for this broadcast today, and my beard cleaned up.

00:45:13.599 --> 00:45:17.119
And my my my barber says to me, he goes, I snore.

00:45:17.280 --> 00:45:19.280
My wife is furious with me.

00:45:19.360 --> 00:45:20.880
I think it's starting to cause problems.

00:45:20.960 --> 00:45:22.400
And he's like, Happy wife, happy life.

00:45:22.480 --> 00:45:23.920
And he goes, I might have sleep apnea.

00:45:24.000 --> 00:45:31.199
And I said to him, I said, and if I and I might be wrong, I said, if you go to the sleep doctor's website, there's a sleep apnea test or something, right?

00:45:31.440 --> 00:45:31.599
Absolutely.

00:45:32.079 --> 00:45:32.559
That you can order.

00:45:32.639 --> 00:45:36.400
Yeah, you can order a home sleep test and figure it out yourself.

00:45:36.480 --> 00:45:40.559
You get to talk with a physician, so it's not like you're completely on your own or anything like that.

00:45:40.719 --> 00:45:47.119
Um, but yeah, here's the bottom line when we start to think about sleep apnea, and you had been correctly diagnosed with it.

00:45:47.280 --> 00:45:53.119
If you have undiagnosed sleep apnea, it leads to a whole host of so many different medical diseases.

00:45:53.440 --> 00:45:54.559
Chronic medical diseases, yes.

00:45:54.800 --> 00:45:54.960
Right?

00:45:55.039 --> 00:45:59.360
So hypertension, uh, all kinds of cardiac problems, stroke, death.

00:45:59.440 --> 00:46:01.360
I mean, the list goes on and on.

00:46:01.519 --> 00:46:05.840
Literally every organ system gets affected by getting bad sleep.

00:46:05.920 --> 00:46:10.320
And so when you when you do that to the system, it kind of screams out at you.

00:46:10.400 --> 00:46:14.960
And so looking for treatment modalities turns out to be a really big important thing.

00:46:15.039 --> 00:46:18.079
Now, a lot of people know about this thing called CPAP, right?

00:46:18.320 --> 00:46:20.079
Continuous positive airway pressure.

00:46:20.159 --> 00:46:24.320
So basically it's kind of like a hairdryer that blows up your nose and pushes air down into your lungs, right?

00:46:24.480 --> 00:46:26.559
Kind of basics behind the physics of it.

00:46:26.719 --> 00:46:31.280
Um, about 40 to 50 percent of people do really good on CPAPs.

00:46:31.360 --> 00:46:37.599
I want to be clear though, 99% of people, it fixes them, but only 40-50% of people will actually tolerate and wear it.

00:46:37.760 --> 00:46:50.079
So they now make oral appliances, which is a mouth guard, kind of like you see the athletes wear, but it's an upper and a lower, and the lower comes out a little bit past the front and it opens up your posterior airway and allows for you to breathe a little bit better.

00:46:50.239 --> 00:46:51.840
So that's another option.

00:46:51.920 --> 00:46:57.440
There's also something now called excite OSA, which is basically a tens unit for your tongue.

00:46:57.519 --> 00:47:01.599
So this is something that you wear during the daytime for about 20, 25 minutes.

00:47:01.760 --> 00:47:11.440
It reduces the size of your tongue, very small, does not affect taste, does not affect voice, nothing like that, gives more space in the oral cavity, thereby allowing you to breathe better.

00:47:11.519 --> 00:47:13.280
Some people, we get them off of CPAP for that.

00:47:13.440 --> 00:47:14.719
So they literally have a fat tongue.

00:47:14.880 --> 00:47:15.119
Exactly.

00:47:15.280 --> 00:47:16.559
It's like you've been diagnosed with a fat tongue.

00:47:16.800 --> 00:47:16.960
Absolutely.

00:47:17.199 --> 00:47:18.800
Because you lay back, your tongue covers your airway.

00:47:19.119 --> 00:47:19.679
You nailed it.

00:47:19.760 --> 00:47:20.480
That's exactly right.

00:47:20.719 --> 00:47:23.760
And it works by the tens unit shrinks your tongue.

00:47:24.000 --> 00:47:25.840
It's amazing, it's truly remarkable.

00:47:26.000 --> 00:47:31.760
I would argue it's probably the biggest innovation that we've seen in sleep apnea treatment in a very, very long time.

00:47:32.079 --> 00:47:35.519
Well, well, I mean, as a guy who has I've had sleep apnea for maybe 15 years, maybe.

00:47:35.840 --> 00:47:37.360
And I love my CPAP.

00:47:37.519 --> 00:47:37.840
I love it.

00:47:38.000 --> 00:47:41.119
Like I you're again, one in two hate it.

00:47:41.440 --> 00:47:49.360
Well, the problem, the problem I have now are lines from like I get I in my radio show, I'm doing TV hits or they're filming stuff, and I'd be on TV and I see the line.

00:47:49.440 --> 00:47:49.599
Right.

00:47:49.840 --> 00:47:54.960
So I started modifying things where you know, thank God for COVID when everyone's wearing masks.

00:47:55.039 --> 00:47:55.280
Yep.

00:47:55.440 --> 00:47:59.440
I found this mask for sale at a booth in San Diego, and it's like a ninja mask.

00:47:59.760 --> 00:48:00.639
So you know where the eyes are.

00:48:00.800 --> 00:48:09.440
I put the mat in the where the eyes are, I pull it down with my mouth, and then I put the tank, the mask over, and then it kind of gets rid of the You got to take a picture.

00:48:09.519 --> 00:48:10.639
Oh, I have pictures.

00:48:11.119 --> 00:48:15.039
I had at one point I was put the mask on, then I put a pair of underwear over my head, Lululemon underwear.

00:48:15.280 --> 00:48:15.599
Even better.

00:48:15.920 --> 00:48:17.920
And then it would help get keep the marks away.

00:48:18.159 --> 00:48:20.079
So don't wrench the mask so tight.

00:48:20.239 --> 00:48:22.320
Yeah, but then air comes out, and then I have this beard.

00:48:22.559 --> 00:48:22.800
Okay.

00:48:23.119 --> 00:48:23.360
Okay.

00:48:23.440 --> 00:48:25.599
So number one, we'll talk about the beard in a second.

00:48:25.679 --> 00:48:27.119
But let's say you didn't have any facial hair.

00:48:27.199 --> 00:48:27.440
Uh-huh.

00:48:27.599 --> 00:48:34.079
What you do is you take a little bit of KY jelly and you put it around the side of the mask, not Vaseline, petroleum-based will actually eat through the.

00:48:34.400 --> 00:48:35.760
You're probably going to get KY jelly.

00:48:35.840 --> 00:48:36.239
Oh, come on.

00:48:37.280 --> 00:48:39.119
I wonder, every drugstore in the universe.

00:48:39.440 --> 00:48:44.880
And what happens is if you use a water-based lubricant, it'll form a seal like a gasket would on your face.

00:48:45.039 --> 00:48:46.239
So you don't have to wrench it tight.

00:48:46.320 --> 00:48:47.760
And so it actually blocks.

00:48:47.920 --> 00:48:50.800
Because right under your nose is where we have the most air leaks.

00:48:50.880 --> 00:48:51.599
Because it's this crease.

00:48:51.840 --> 00:48:54.320
Or up here, and then it gives me dry and it gives it in your eye.

00:48:54.400 --> 00:49:01.199
But again, if you have a little bit of KY and you put it on the mask itself, and then when you place it on your face, it forms this gasket and it works beautifully.

00:49:01.360 --> 00:49:02.239
You don't have to wrench the mask out.

00:49:02.400 --> 00:49:03.599
So let me tell you my newest thing.

00:49:04.079 --> 00:49:06.480
And I know you know about this, but sometimes you forget.

00:49:07.280 --> 00:49:10.559
A friend of mine had COVID and was put in the hospital, and she was like dying.

00:49:10.800 --> 00:49:13.519
And she gets out of the hospital and they give her this oxygen tank.

00:49:13.599 --> 00:49:13.840
Right.

00:49:14.079 --> 00:49:14.239
Right.

00:49:14.400 --> 00:49:15.440
So she's fine now.

00:49:15.519 --> 00:49:17.039
And she says, I have this oxygen tank.

00:49:17.119 --> 00:49:17.599
Do you want it?

00:49:17.840 --> 00:49:18.800
I'm like, sure.

00:49:19.039 --> 00:49:21.440
So I have it hooked up to my CPAP.

00:49:21.679 --> 00:49:21.920
Yeah.

00:49:22.079 --> 00:49:22.239
Right.

00:49:22.400 --> 00:49:23.360
At a level two.

00:49:23.840 --> 00:49:26.079
And there, and and it made too much noise.

00:49:26.320 --> 00:49:30.000
So I could only use it when I was going to nap in the daytime because my wife couldn't sleep.

00:49:30.079 --> 00:49:30.239
Right.

00:49:30.320 --> 00:49:30.639
Okay.

00:49:30.880 --> 00:49:34.800
But now I got 50 feet of tubing and I put it down the closet.

00:49:34.960 --> 00:49:35.039
Right.

00:49:35.280 --> 00:49:35.599
I tried it.

00:49:36.320 --> 00:49:39.679
I turn on the closet, I turn it on, I close the closet door, then I close the bathroom door.

00:49:39.760 --> 00:49:40.800
The tubing comes all the way up.

00:49:40.960 --> 00:49:41.119
Right.

00:49:41.360 --> 00:49:43.199
And I just a little bit of oxygen.

00:49:43.280 --> 00:49:51.679
And I feel that with my aura ring sleep, that let's say I was going to have a 70 sleep with the oxygen, I think it takes me to an 80.

00:49:52.079 --> 00:49:52.719
Does that make sense?

00:49:52.880 --> 00:49:53.840
So or could it?

00:49:54.239 --> 00:50:00.079
So number one, I would be well, it probably doesn't change your oxygen concentration all that much.

00:50:00.400 --> 00:50:00.480
Right.

00:50:00.559 --> 00:50:01.440
It's such a low flow.

00:50:01.599 --> 00:50:01.679
Right.

00:50:01.920 --> 00:50:03.119
But I actually don't have that feature in my ring.

00:50:03.199 --> 00:50:04.480
I don't know my own concentration.

00:50:05.039 --> 00:50:10.559
But I would say that having oxygen in the system is always going to be good for deeper sleep.

00:50:10.800 --> 00:50:19.199
So if I had to guess, and I don't think anybody's done a study where like we've administered oxygen at night to see if it increases deep sleep or increases REM sleep.

00:50:19.360 --> 00:50:24.239
If I had to guess, I would say it probably increases uh uh deep sleep, physical restoration.

00:50:24.480 --> 00:50:26.559
Because I would think oxygen is good no matter what, any time, right?

00:50:27.199 --> 00:50:28.320
Well, you can have too much oxygen.

00:50:28.639 --> 00:50:30.159
I think that's where he's he's hedging on.

00:50:30.400 --> 00:50:38.159
So normally we prescribe oxygen as a bleed through into a CPAP if your oxygen levels drop below 88 is kind of the traditional benchmark.

00:50:38.320 --> 00:50:43.760
But that doesn't mean people don't benefit if they have higher oxygen levels from still having supplemental oxygen.

00:50:43.840 --> 00:50:44.000
Right.

00:50:44.159 --> 00:50:45.760
So you could still be getting a gain.

00:50:45.840 --> 00:50:48.800
We just don't really know what that gain is because we don't treat that normally.

00:50:49.039 --> 00:50:50.000
Well, because I was gonna ask you too.

00:50:50.079 --> 00:50:50.960
You told me to put it at a two.

00:50:51.199 --> 00:50:52.480
Yeah, I feel like you should go higher.

00:50:52.880 --> 00:50:54.079
Well, see, and that's what we're getting into.

00:50:54.159 --> 00:50:56.880
So then you just profofile like Michael Jackson.

00:50:57.119 --> 00:50:58.320
Yeah, that's a whole different story.

00:50:58.480 --> 00:50:58.559
Right.

00:50:58.880 --> 00:51:05.760
Well, yeah, you can actually get oxygen toxicity, you can actually do you can decrease the respiratory drive by having too much oxygen.

00:51:05.840 --> 00:51:09.119
So you're you're gonna tell your brain, I don't want to breathe, and then you'll stop.

00:51:09.199 --> 00:51:11.119
Now you're on CPAP, which is forcing breaths.

00:51:11.360 --> 00:51:12.800
So there's a paradox there to begin with.

00:51:13.920 --> 00:51:16.880
But you don't always want to over-oxygenate.

00:51:17.280 --> 00:51:18.159
At what level is that?

00:51:18.320 --> 00:51:19.199
When do when do you have to do that?

00:51:19.440 --> 00:51:22.559
I think most of us healthy people walk around 96, 97 percent.

00:51:22.639 --> 00:51:29.360
I mean, if you're tipping 99, 100 all night long, over time that could cause some negative effects.

00:51:29.679 --> 00:51:33.119
Yeah, I mean, there's a reason why we don't sleep in a hyperbaric chamber.

00:51:33.360 --> 00:51:33.519
Right.

00:51:33.760 --> 00:51:34.400
Right all night long.

00:51:34.639 --> 00:51:34.719
Right.

00:51:35.039 --> 00:51:37.119
Um, but could you?

00:51:37.440 --> 00:51:38.000
Could you though?

00:51:38.320 --> 00:51:42.719
You could not sleep in a medical grade hyperbaric chamber all night long.

00:51:42.800 --> 00:51:47.599
You would get what's called oxygen toxicity, which would induce seizures and you would not do well.

00:51:47.840 --> 00:51:48.000
Right.

00:51:48.159 --> 00:51:56.000
So there is a theoretical limit of how much oxygen you can feed into your brain, into your organ system before you start to see negative effects from what you're doing.

00:51:56.159 --> 00:51:57.039
So there's a balance.

00:51:57.519 --> 00:51:59.119
The uh the tongue thing you were talking about?

00:51:59.440 --> 00:52:00.719
How do you how does somebody do that?

00:52:01.039 --> 00:52:01.760
It's by prescription.

00:52:01.840 --> 00:52:09.360
You just go to excito.com and uh you punch in your zip code and they'll they'll find a doctor near you who can But how do you get diagnosed for having a fat tongue?

00:52:09.519 --> 00:52:13.039
Like you literally go to your doctor and you just have to have the diagnosis of sleep apnea.

00:52:13.199 --> 00:52:17.519
Oh okay because most people with sleep apnea have got larger tongues.

00:52:17.599 --> 00:52:22.639
Um that's really, believe it or not, one of the big physiological markers um that we look at.

00:52:22.880 --> 00:52:23.440
A big tongue.

00:52:23.599 --> 00:52:25.920
That and weight loss, uh, that and weight gain and weight loss.

00:52:26.159 --> 00:52:27.440
Yeah, because I've lost the weight.

00:52:27.599 --> 00:52:28.480
I feel pretty healthy.

00:52:28.559 --> 00:52:30.320
I think I am healthy according to all my blood or something.

00:52:30.559 --> 00:52:30.960
Absolutely, yeah.

00:52:31.199 --> 00:52:32.480
Why do I still have sleep apnea?

00:52:32.800 --> 00:52:39.599
Because it's not just a weight-driven disease, it's also got to do with your tissue and your your anatomy, right?

00:52:39.679 --> 00:52:44.480
And so, and also don't forget, as you continue to lose weight, you'll lose more weight here in your neck.

00:52:44.559 --> 00:52:49.679
Because guys, we have a tendency to lose weight or gain it right here in our necks and then kind of ride around our bellies.

00:52:49.760 --> 00:52:53.599
Um, and that's kind of the last places that we have a tendency to lose it from.

00:52:53.760 --> 00:52:57.840
So once you continue to on that journey, I think you'll find it gets better and better.

00:52:58.000 --> 00:53:07.599
It also begs the question that we were talking about earlier, which was these new GLP1 drugs that everybody's uh getting on, the Lagovies and the Lanjaro's and all of them.

00:53:07.840 --> 00:53:08.480
Semaglutide.

00:53:08.880 --> 00:53:12.079
So a lot of people are looking at those and saying, hey, should I get on that?

00:53:12.159 --> 00:53:15.360
And then can I get off my CPAP machine if I lose enough weight?

00:53:15.519 --> 00:53:21.199
And so the op the potential is possibly, um, but we need to do a study on you after you've lost the weight to see.

00:53:21.519 --> 00:53:22.639
I don't really mind the CPAP.

00:53:22.719 --> 00:53:27.840
The only time the CPAP ever bothered me is when my son, who was a Boy Scout, became an Eagle Scout, we'd go camping.

00:53:28.000 --> 00:53:28.239
Yep.

00:53:28.400 --> 00:53:33.039
And I'd have to bring it, or I'd get a portable one, you know, with a with a generator at one point.

00:53:33.280 --> 00:53:36.079
And it was like that took up all the room in my backpack, right?

00:53:36.239 --> 00:53:38.639
Where all the other dads are pulling out hibachis and stuff like that.

00:53:38.960 --> 00:53:40.960
My backpack was a CPAP.

00:53:41.039 --> 00:53:41.199
Yeah.

00:53:41.280 --> 00:53:41.679
It sucked.

00:53:41.920 --> 00:53:42.480
Absolutely.

00:53:42.559 --> 00:53:46.239
But you also did you probably didn't keep everybody up all night long with your snoring.

00:53:46.480 --> 00:53:46.719
You're right.

00:53:46.960 --> 00:53:48.719
Um, greatly appreciated by all, I'm sure.

00:53:49.039 --> 00:53:52.559
Okay, so real quick, around the room, real quick about any more sleep out because we know you got to catch a plane.

00:53:52.719 --> 00:53:52.880
Yep.

00:53:53.039 --> 00:53:54.880
So what's uh anything anything else you want to say about sleep?

00:53:55.119 --> 00:54:04.159
Well, I want to go back to the Wagovi question because I mean I think that is really cutting edge, and a lot of people are are trying to figure out how to repurpose this drug, and the FDA is trying to figure out how to relabel it.

00:54:04.320 --> 00:54:10.480
But to be very, very fair, I mean, this drug's been out 15, if not more years under different names.

00:54:10.559 --> 00:54:21.280
So we've been using it in medicine very long time, and we weren't really paying attention to the side effects, but someone got really smart and said, hey, gosh, people who take this drug drug for diabetes don't really want to eat that much anymore.

00:54:21.840 --> 00:54:23.760
And so then we figured out it was a weight loss drug.

00:54:23.840 --> 00:54:29.280
And I love the idea that they're now kind of correlating that with other diseases beyond just weight loss.

00:54:29.519 --> 00:54:37.360
Using it, obviously, cardiovascular disease is hitting a lot of indications now, and people are saying this could reduce cardiovascular risk, which is stroke, heart attacks.

00:54:37.519 --> 00:54:42.480
And it's all tied to the same thing though: lose weight, be healthier, correct, eat better.

00:54:42.639 --> 00:54:42.880
Correct.

00:54:43.039 --> 00:54:44.480
Because it's not just weight loss.

00:54:44.639 --> 00:54:52.239
I always tell people the drug doesn't actually make you lose weight, it makes you make better choices about life, which you can do without a drug.

00:54:52.320 --> 00:54:58.639
So you don't have to have the drug, but the drug definitely tells the brain to act better, make better choices.

00:54:58.800 --> 00:55:00.960
I don't want fried foods, I don't want sugars.

00:55:01.119 --> 00:55:03.360
And by doing that, you know what happens?

00:55:03.519 --> 00:55:06.000
People lose weight, they start to feel better and they sleep better.

00:55:06.239 --> 00:55:09.760
Yeah, because we didn't even get into that before about what to eat before you go to sleep.

00:55:09.920 --> 00:55:10.159
Right.

00:55:10.320 --> 00:55:12.880
You know that that guy who's kind of a freak, Brian Johnson?

00:55:13.119 --> 00:55:13.360
Yes.

00:55:13.440 --> 00:55:13.760
Yes.

00:55:14.000 --> 00:55:17.599
Do you know that dude's last meal is 10 hours before he goes to sleep?

00:55:18.239 --> 00:55:18.559
10 hours.

00:55:18.800 --> 00:55:20.480
I gotta be honest with you, I'm not a fan.

00:55:20.639 --> 00:55:20.880
Right.

00:55:21.119 --> 00:55:22.000
I don't agreed.

00:55:22.239 --> 00:55:24.800
I don't see what he's doing as helpful.

00:55:25.280 --> 00:55:25.840
Or healthy.

00:55:26.079 --> 00:55:26.719
Or healthy.

00:55:26.880 --> 00:55:32.320
Um, I think unfortunately, he's he he's showing every extreme that he possibly can.

00:55:32.400 --> 00:55:35.760
Um, as a very wealthy man, he's going out there and he's trying all these extremes.

00:55:35.840 --> 00:55:39.679
And unfortunately, I I don't think he's setting the right precedent for people out there.

00:55:39.840 --> 00:55:43.039
Um, and I'm not really don't really understand what his goal is.

00:55:43.199 --> 00:55:47.679
Like he he wants to actually get younger, is what he states in his videos.

00:55:47.840 --> 00:55:52.239
Like that doesn't seem I'm pretty sure that doesn't it doesn't work that way.

00:55:52.400 --> 00:55:56.960
Um, and I just don't I don't understand what his motives are and kind of where he's at.

00:55:57.119 --> 00:56:00.400
So I'm I'm concerned about a lot of his methodology.

00:56:00.559 --> 00:56:06.239
Also, he's not a physician, so he has no idea what the long-term consequences are of the stuff that he's doing.

00:56:06.480 --> 00:56:07.199
He looks weird too.

00:56:07.280 --> 00:56:08.400
He doesn't look healthy to me.

00:56:08.559 --> 00:56:09.920
He doesn't look healthy to me either.

00:56:10.079 --> 00:56:12.159
I mean, nothing against him aesthetically.

00:56:12.320 --> 00:56:15.840
Like, I mean, he's a muscular man and he's an attractive person, but he does look quite pale.

00:56:16.239 --> 00:56:18.000
Um, maybe he just doesn't get a lot of sun.

00:56:18.079 --> 00:56:18.960
I don't, I don't know.

00:56:19.039 --> 00:56:21.039
But I mean, he could probably use some vitamin D.

00:56:21.280 --> 00:56:22.880
But let me jump into foods.

00:56:23.039 --> 00:56:27.280
So is there a time limit that you should stop eating before you go to bed to get a good night sleep?

00:56:27.679 --> 00:56:32.320
What I like to tell people is what I what I kind of do is uh what I say it's a three-two-one rule.

00:56:32.480 --> 00:56:40.159
So stop alcohol three hours, stop uh food two hours, stop fluids one hour before you lights out as a general guideline.

00:56:40.400 --> 00:56:42.960
That would be one hour will stop you from peeing four times in a night.

00:56:43.199 --> 00:56:44.400
Well, there's a lot of caveats.

00:56:44.559 --> 00:56:49.920
Obviously, talking to your physician, if you're a person who does get up four times at night to urinate, which I did not know about.

00:56:50.239 --> 00:56:50.719
It was last night.

00:56:50.800 --> 00:56:51.679
It was the first time this happened.

00:56:51.920 --> 00:56:53.840
Um, and that gets into the whole issue of insomnia.

00:56:53.920 --> 00:56:55.360
So we end up flipping back into that.

00:56:55.440 --> 00:56:58.079
But I mean, then you're gonna stop fluids six hours before you go to bed.

00:56:58.239 --> 00:57:03.199
And that's a state of dehydration, which we don't want people to be in, but you have to pick and choose your battles.

00:57:03.280 --> 00:57:03.440
Right.

00:57:03.760 --> 00:57:08.960
Because getting up and truly having to urinate multiple times a night is not helping you get a good night's sleep.

00:57:09.039 --> 00:57:12.719
It's not getting that deep sleep, it's not getting the REM that we've been talking about.

00:57:13.039 --> 00:57:13.119
Right.

00:57:13.280 --> 00:57:19.519
But are there foods you shouldn't eat before anything with high sugar, anything with caffeine in it, that kind of stuff.

00:57:19.679 --> 00:57:26.400
Although I have to admit, my wife told me I can never tell people they cannot have chocolate because she eats chocolate every single day and it does have caffeine in it.

00:57:26.719 --> 00:57:28.559
You can have a small square of chocolate every day.

00:57:28.719 --> 00:57:30.079
The sleep doctor says it's okay.

00:57:30.400 --> 00:57:32.880
Carbohydrates tend to make you feel sleepier.

00:57:33.119 --> 00:57:33.280
Yes.

00:57:33.519 --> 00:57:36.960
Um, but you know, the truth is for health, you should actually be eating protein before bed.

00:57:37.119 --> 00:57:37.440
100%.

00:57:37.840 --> 00:57:41.920
Because we don't get enough protein and our bodies become anabolic, so they eat up our muscle.

00:57:42.400 --> 00:57:46.239
Before bed, like I'm eating protein a good night, or eat protein is the last thing you eat.

00:57:46.880 --> 00:57:48.079
Well, if you if you listen to Dr.

00:57:48.159 --> 00:57:50.159
Bruce, he's saying two hours before bed.

00:57:50.320 --> 00:57:54.159
And I mean, two hours is not that long of a time before you go to sleep.

00:57:54.400 --> 00:57:58.880
So a lot of people do have problems if they eat a large meal, immediately go to bed.

00:57:58.960 --> 00:58:04.960
Then we get into issues with reflux and laryngeal regurgitation and not feeling well, and they have to sleep sitting up.

00:58:05.039 --> 00:58:07.760
And so you have a whole new saga of health problems.

00:58:07.920 --> 00:58:10.880
So we say, don't eat a big meal and then go lay flat.

00:58:11.119 --> 00:58:17.599
The body's not really designed to accommodate processing a large meal and then not being in the upright.

00:58:22.559 --> 00:58:29.119
So I would argue that the back is probably the best sleep position unless you snore have sleep apnea, and then your side would be.

00:58:29.440 --> 00:58:37.760
Um, backs are great because it's the best way to displace weight across the skeletal frame without you know jacking your neck one way or another, you know, being in some weird position.

00:58:38.000 --> 00:58:42.480
So, a quick recap: you said uh sex every night before bed is great for you to get into it.

00:58:42.639 --> 00:58:43.760
I did say that as a matter of fact.

00:58:43.920 --> 00:58:46.960
Oh, my wife's sorry, Blake.

00:58:49.280 --> 00:58:50.239
All right, thanks, Doc.

00:58:50.320 --> 00:58:50.960
I know you gotta go.

00:58:51.039 --> 00:58:52.000
Thanks for jumping on our podcast.

00:58:52.159 --> 00:58:53.360
Experimental, it's a lot of fun.

00:58:53.440 --> 00:58:53.760
Thank you.

00:58:54.000 --> 00:58:54.800
Thank you.

00:58:59.840 --> 00:59:01.360
Okay, so welcome to our podcast.

00:59:01.599 --> 00:59:07.920
This is a little bit different today because this podcast is a spin-off of our radio show.