FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, no, thanks for having me.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's a great question.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The way I think about it is that there's really two kinds of insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I call it sort of insomnia with a lowercase I and insomnia with a capital I.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Think of it, it's kind of like depression too, where it's a word.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a word that we use to mean a lot of different things, but in a clinical context, it means something specific.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So a lot of people will say, I have trouble sleeping and I have insomnia, but is this an insomnia disorder?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is that how we would call it?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We'd call it an insomnia disorder.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And the way to tell the difference is how they're presenting.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So an insomnia disorder is defined as a persistent difficulty initiating or maintaining sleep or waking up too early.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it can happen anywhere in the night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The difficulty has to be there.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It has to occur at least three nights per week.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It has to have gone on for at least three months to be considered a chronic insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It has to cause some sort of daytime functioning problem.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Could be almost anything, but it's got to cause problems.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You have to give yourself adequate opportunity to sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So just sleep depriving yourself isn't insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When you think about what that means in terms of difficulty falling asleep, there's no hard and fast rule, but a good rule of thumb we use is about 30 minutes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if it's taking you at least 30 minutes to fall asleep or you're awake for at least 30 minutes during the night trying to sleep and you can't, that's a good sign that maybe what you have is an insomnia disorder where a lot of people will have occasional sleep difficulties sometimes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But that's really the difference where it crosses the line to where it's really interfering with your function.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So there's actually something really interesting about chronic insomnia versus acute insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So acute insomnia, there are an almost unlimited number of things that can cause acute insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
for a very good reason.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, evolution figured out a long time ago that when we're under periods of stress and our survival is questioned and it's bedtime, we kind of should just keep going until we're safe, right?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And we have all these systems in place to protect ourselves.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So under any kind of period of hyperarousal or stress or anything, whether it's mental, physical, or both, we have systems in place that can prolong wakefulness relatively safely, especially in the short term.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so there are a million causes of short-term insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's only really one cause of chronic insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And, and that's, there's a switch that flips from short-term insomnia to chronic insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that switch is all around the concept of a conditioned arousal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's why when someone comes into the insomnia clinic, often the thing that caused their acute insomnia is actually no longer relevant.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's sort of like a ball is rolling, right?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if the ball is rolling down a hill,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And with the ball was pushed, shoved, kicked, leaned on heavily, whatever caused the ball to start moving is important because you want to prevent that in the future.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you want to stop the ball from rolling, knowing what that is and doing anything about that is largely irrelevant.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The problem you're dealing with now is gravity and momentum.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's what happens with chronic insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It takes on a life of its own because of this concept of conditioned arousal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So this is what happens.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Something causes you to lose sleep, right?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What ends up happening is you exert effort to get that sleep back.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Now, when you lose your keys, what do you do?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You go looking for it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Where do you look for it?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The last place you had it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if you're losing sleep, where are you looking for it?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're looking for it in bed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But what's happening is you have this activation going on.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You have this cortical or cognitive or physiologic or any combination of these arousal systems engaged.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And when those are engaged, it is just physically harder to fall asleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So even if you are tired, even if your natural sleep-wake drive is working just fine, you have this counterweight sort of keeping your mind and body sort of activated.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So what ends up happening is the act of trying to fall asleep, whether it's the beginning of the night, middle of the night, or wherever, becomes predictably stressful.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The brain's a pattern recognition machine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You feed it the pattern of sleep is difficult, sleep is stressful, sleep is hard to obtain, sleep is a battle.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You feed it that over and over and over again.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Even when you are exhausted and tired and sleepy...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
just getting into that mode will then wake you up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When sleep becomes predictably stressful, think of something else in your life that's predictably stressful.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So a common analogy I like to use is that you go to the dentist's office.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I have a friend who's a dentist who hates that I use this analogy, but people know what I'm talking about.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Whatever that metaphorical dentist's office is for you, you go, you're there, nothing has happened yet.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're already in this heightened state of arousal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're responding to a stimulus that hasn't even occurred because you're predicting that it's going to occur.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're in the waiting room.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're already kind of a little antsy.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're delaying making the phone call to make the appointment three months in the future because you're already responding to that future stimulus that's causing you stress.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like being in a place that's predictably stressful
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You anticipate it, you can predict it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And by predicting that stress, it creates arousal and activation.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The difference is when you're in the dentist's office, no matter how activated or stressed you are, as long as you open your mouth, they can do their job, right?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But in bed, it doesn't work that way.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you get into bed and you are dead tired, you are exhausted, you are sleepy, you are ready, and you get into bed and all of a sudden your body's like, oh, here we go again, or is this going to be a problem?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or whatever that automatic process starts happening, that predictable process happens, it builds activation.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That activation makes it just a little bit harder to fall asleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You eventually fall asleep, baby.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But the connection between activation and sleep is not weakened, but strengthened.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so you're a little stressed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You get into bed, have trouble falling asleep, eventually fall asleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Getting into bed is predictably tied with stress and by adding stress to it, you strengthen the prediction and it becomes a self-perpetuating cycle.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So whatever the initial cause of the stress was, it's the stress about not sleeping itself that creates the very activation that makes it harder to fall asleep, which strengthens the connection with stress, which makes it harder to fall asleep and it becomes a cycle.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's why the best treatments for insomnia aren't about sedating you,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They're about reprogramming that whole cycle.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's why some people, they fall asleep just fine because, so...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Something for people to understand is that sleep-wake is not a unidimensional line where you're sleepy on one end and awake on the other end.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's actually two separate dimensions.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Think of it like there's treble and there's bass.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it's not just mono.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's treble and there's bass.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You have a wakefulness signal and you have a sleep signal that are separate from each other.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They're related, but they do function somewhat independently.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so sedatives boost that sleepiness signal
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A lot of times with insomnia, what happens because of the excess activation arousal, your sleep signal could be just fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's your wake signal that might be too high.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so when someone is taking, say, a sedative medication, what you're doing is you're trying to drive up that sleepiness signal so high, it's just steamrolling over whatever activation you have.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And often that may work.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And the reason it can work long-term sometimes is if you steamroll it over enough, you can maybe break that learning.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it isn't just the sedation, but for a lot of people, it's not sedation that's the problem.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The problem is in the activation.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And when you're doing therapy for insomnia, it's often not about... So a patient will come in thinking like, how do you make me sleepier?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Actually, we've got some tools for that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We'll talk about that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But often the magic isn't about making you sleepy.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's about making you less awake.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it's a different process.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's also why it doesn't work 100% of the time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Nothing does.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But that's why CBTI...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
is so effective because it's actually targeting the problem that the person actually has.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So, so here's the deal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Oh, a few, several decades ago now.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So, so stimulus control was first published in 1972.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
This isn't new stuff.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, and it was this, it was under this idea.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The idea of stimulus control is if you're in a place where
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
where only a very limited number of things could possibly occur there you will predict that they will occur and you get yourself in the zone so we talked about the dentist chair but a great positive example is going to the gym right like if you're going to the training room or wherever you don't do anything else there so even if you're kind of tired or if you're in a bad mood or whatever once you start that process you can usually finish the workout at the end and then you go back to your life but when you're there you can get in the zone
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it's because being there creates the conditions that are predictably tied with doing what you're going to do.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so when you're in a place where there's a limited number of options, those options become predictable.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
On the other side of stimulus control is if you're in a place where all kinds of options exist, none of them become predictable.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So a great example of this I found is especially over the pandemic and as people are working from home more is the dining room table started also becoming where people work.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it wasn't just a place where you eat.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it used to be you sit down at the dining room table because all you do is eat there, you'd start getting hungry.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if that's also where you work and it's also where you watch TV and it's also where you're socializing, you sit down, you're thinking about work and you want to put the TV on and you may or may not be hungry.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it dilutes the ability of the place to have a response if you start increasing the number of things that occur there.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so the way this is applied to sleep is that if in bed, if being in bed is predictably tied to sleep, you can program that association.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if being in bed isn't predictably tied to sleep, you don't know what to predict.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So I got to...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So here's an example.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If I say bed, sleep, bed, sleep, bed, sleep, bed, sleep, I say bed, you say?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Correct.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If I say bed, sleep, bed, wake, bed, think, bed, wake, bed, sleep, bed, wake, bed, sleep, bed, think, bed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Surf.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Scroll.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You have no idea.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You have no idea what's coming next.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can't predict the pattern.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Human brains love patterns.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if you can't control the sleep side of the equation yet, at least you can control the bedside of the equation.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Stimulus control therapy, which is one of the core components of CBTI, was built around that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And since that time, CBTI has emerged as sort of this multi-component toolbox.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Stimulus control is one of the core components, but there's all these tools that we have that are essentially...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It says therapy.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a lot less like psychotherapy.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a lot more like physical therapy where we're teaching your body to do a thing it physically can do.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It just doesn't know how anymore or it forgot or you need to build it back up again.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you have all, everything is there inside of you.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, when a patient comes in and says, I'm having trouble sleeping, it's like saying, I'm having trouble breathing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When someone says I'm having trouble breathing, it's not just because like they suck at breathing and it's just a skill they never mastered, right?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like you were breathing when you were born.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
No one had to teach you.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a part of how your body works.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The trick is why aren't you able to do this thing you were built to be able to do?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What's in the way?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What's preventing your body from working the way it's supposed to?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And insomnia treatment is often like that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like, you can probably sleep just fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You were built with this ability.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's a chance maybe there's something else, but most of the time you have everything in you you need to sleep fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Something is in the way.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Let's get out of your own way and clear that path.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's through the conditioned arousal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's teaching people that, A, they can gain more control over their ability to sleep than they thought.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But also paradoxically, it also teaches people how and when to surrender some control.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like, let's say you have a stomach bug and you have no appetite for a day, right?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're eating like toast and drinking tea or whatever.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you eat anything, that would be bad.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You don't think, what if I starve to death?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's not a thought you have.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You don't think, oh, I have this stomach bug.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What if I get a niacin deficiency and have permanent damage?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because no, you don't.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What you think is, I don't have an appetite for a couple of days, but in a couple of days, it'll come back and I'll be fine.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And when people deal with temporary sleep loss that same way, it's a similar system.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The system can correct itself if you let it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But what ends up happening is when we start stressing about it, it starts creating these problems.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And a lot of times it's us getting in our own way.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Great.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So first of all, in addition to stimulus control, in terms of the other tools within CBTI, a lot of them focus on this idea that,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
you want to drive your natural sleep drive, put that sleep drive in bed.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And when you're not, when bed is not really going to be used for sleep, you get up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so if you're going to be on your phone, the first thing I would say is try and separate the phone from the bed.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Have the bed be the place where sleep is occurring, not where sleep is predictably not occurring because it's not occurring when you're on your phone.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
See if you can do that.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, if you,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
for some reason you have to be in bed when you're on your phone, I would say the thing to do is you still want to create that separation.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The best way to do that is maybe stand next to your bed.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because like I say stand, it's silly and very rarely do people actually do it, but people sometimes do.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I do this because if you're standing, if being in that proximity is important,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
for your ability to sort of wind down or whatever, but at least A, you're not in bed, but B, the standing does something very important.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And especially people in the athletic space will know this, that you don't lose touch with your body's communication to you.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When you're standing, there will eventually come a point where you say, but I really want to sit down now.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's your body telling you that you're ready.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or you may be standing thinking like, what am I standing here like an idiot for?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I've been here for a half an hour.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What am I doing?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's your other signal that you're not ready.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sleep is not something that you do.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sleep is something that happens to you when the situation allows for this.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's a concept I borrowed from a colleague of mine, Lindsay Shaw, who's also a fantastic sleep person and sports psychophysiologist.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I learned this from her.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I use it all the time.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It captures it really well.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sometimes...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sleep is not under your, your ability to sleep isn't under your control.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're awake.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like you need to wind down.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe you're just not ready.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if you're just not ready, laying there in bed scrolling is going to help.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Go do that somewhere else.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you are getting ready, respond to those body signals.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you can't stand next to your bed, if that's a little too silly for you, sit and sit up on your bed.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Don't not like just a little propped up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Your head's not on a pillow.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're not under a blanket.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sit up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Again, you're not going to lose touch of your body's signals.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And worst case scenario, at least you get the head bob.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The head bob is your friend.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The head bob means it's your body telling you you're ready.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
This is also like if you're watching TV or on the couch or whatever, and you're within that zone where you might be wanting to go to bed, lean forward when you're watching TV or your movie or whatever or scrolling.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because you'll get the head bob.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You won't get it when you're leaning back.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You'll get it leaning forward.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's your signal that you're ready.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So again, sleep is not something you do.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's something that happens when the situation allows for it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if the situation is not allowing for sleep in that moment, get up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you're sitting there and you're eating and you have no appetite, you don't just sit there and stare at your food till you become hungry and it becomes more appetizing.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It actually backfires.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So often when people wake up in the middle of the night, it's because it's because something naturally occurred to produce that awakening, whether, um, most commonly would probably be some sort of physical discomfort like pain, or maybe you sunk into your mattress a little bit and, and, and it's just a little discomforting.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You need to wake up and move.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sometimes it's untreated sleep apnea, super common.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You have a respiratory event that you don't know you had.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you ever wake up suddenly for no reason, and you don't know why and can't get back to sleep, um,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We'll talk a little bit later about sleep apnea, but that can cause these awakenings.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And when you have something that causes this awakening that arose from inside you, it wasn't under your control.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And what ends up happening is that physical activation escalates.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And just like a snow globe, you shake up the snow globe, it takes a little bit of time for it to come back down.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And when your snow globe got shaken up while you were asleep and you're awake, you can't make it fall back down faster.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's nothing you can do.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can poke at it, make it go slower, but you can't make it go faster.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You just have to wait till everything settles back down.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it often doesn't take as long as people think.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But what ends up happening is as your snow globe is settling, then your stress starts rising again, slowly rising.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because like, why can't I sleep?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What if I can't fall asleep?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What if I'm up the rest of the night?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Blah, blah, blah, blah, blah, blah.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then you start stressing and freaking out about it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So now your body is ready, but your mind isn't anymore.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I got to wait for that to come down.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And you just prolonged it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because you don't have control over this part, surrender that control.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Recognize that...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're going to get up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can get up, take a break, wait till you're ready.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Try again.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Just don't prolong it any more than is necessary.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So sometimes surrendering control actually shortens the awakenings.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sometimes it doesn't.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sometimes, you know what?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What if you're up for the entire rest of the night and you just don't go back to sleep?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's often people's fear.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But the truth is, A, that's unlikely.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And B, even if it does happen, you'll be fine the next day.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And guess what happens if you're halfway through your dinner and you just lose your appetite and you just don't eat the rest of it?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What happens the next day?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You don't die.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You just are a little more hungry and you'll eat a little more the next day and the system will correct itself.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Overcorrecting is the problem.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, it's the performance anxiety.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The fear is what's creating the activation that's getting in your own way.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So, so recognizing that it's not under your control, trying to control it is not going to help.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Nobody got to sleep faster by trying harder.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The enemy of sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
is effort.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you're engaging in effort, you're adding energy into the system.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And athletes especially are vulnerable to this because athletes are used to gaining control over their body and learning how to control their body in ways that most people just don't know how to because they haven't been trained to.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So there's always a solvable problem there.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sometimes it's like, like injury recovery.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sometimes you can't make it go faster.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like if you injure yourself, you gotta do what you gotta do to recover.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can't, there's no like dance you can do or, or book you can read that will make that recovery go faster.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You gotta give it the time it needs.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Similarly, this is a process that's outside of your control.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Trying to control it will actually make it go slower.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Worst name.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, so if you actually look to the original publication, they didn't even call it sleep restriction therapy.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They called it restriction of time in bed, which is really what it is.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a simple concept of...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Again, a lot of these things are simple in concept, but difficult in execution.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But the concept of sleep restriction therapy, which I hate calling it that because it's not about the restriction.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's the thing.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sleep restriction could be part of it, but it isn't always.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The idea is, let's say you're spending eight hours in bed, but six hours of sleep.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We know you physically can sleep six hours.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Okay, let me give you six hours time in bed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
See if you can fill it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Let's get you to the point where you can fill it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then we'll slowly increase it from there.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Actually, sleep restriction therapy has more increasing of sleep than decreasing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But there's that decrease at first.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The way I explain it to people is this.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's actually not super complicated.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Let's say you're trying to eat your vegetables and you've got a kid who's not eating their broccoli, right?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And you put 20 pieces of broccoli on their plate and they're not eating.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They can eat one or two and then they're like, oh, I hate broccoli, blah, blah, blah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
then you say, okay, I need you to learn how to eat your broccoli.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Tonight, I'm going to give you
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
pieces of broccoli.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Can you, I know you can eat that because that's what you've been eating every day.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I know you can eat that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you eat the two pieces of broccoli and then they say, but I'm still hungry.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then you say, great, you will get three tomorrow.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Let's see if you can eat those.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Then they can eat the three pieces, but I'm still hungry.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like, okay, hold off on, don't eat anything else.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But the next day you'll be hungry enough to eat four.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then you slowly, you start with what they can already do and
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But you don't give the other stuff that that will so you you don't let them stay in bed when they're not sleeping.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
At least give them the opportunity they're already able to fill.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
At first, all the mental blocks and stuff will be there.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it might drive down their sleep a little bit in the short term for for several days, maybe even up to a couple of weeks.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But they eventually eventually they get hungry enough where they can eat all the broccoli on their plate because you're not giving them anything else.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Then all of a sudden you start introducing other foods back that they actually like, but they've gotten over their broccoli deal.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's what it is with sleep.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You drive up their natural sleep pressure.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You separate out the time in bed that's not awake.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You make it so that being in bed, you go from not being able to fall asleep to not being able to stay awake because you drive up that natural sleep pressure.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it's like, well, you have problems with your appetite?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Fast for a little bit.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That'll help a lot of problems with your appetite.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're going to be hungry again.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, it's part of that because you don't want to do anything in bed that is not sleep.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You want...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You want to make it so that when you get into bed, you put your head on the pillow, you're under a blanket, your eyes are closed, you're breathing through your nose.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That feeling is so predictably tied with becoming unconscious in a very short amount of time that...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Even when you get good at that, so this is the power of this.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When you get good at that, you're using the prediction, not just to solve a problem, but to create a benefit.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Imagine you're a little bit stressed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You've got a big day tomorrow, but you've so trained yourself that that place is so predictably tied with sleep that you're stressed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You've got a big day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You've got stuff you're working on.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You get into bed, close your eyes, head on pillow, under blankets, start breathing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Then all of a sudden you fall asleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can train yourself to get the outcome you want, and that gives you control.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So let's say you got to wake up super early one day because you're going somewhere, you got to practice or something.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You need to go to bed an hour or so earlier than you really are used to.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you've got yourself well-trained, you can use the environment as a condition stimulus for sleep when you want it to be.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So sex is fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's usually not the problem.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Do that in bed, out of bed, wherever you want.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Usually that's not taking up so much time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it's not interfering with your ability to sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sometimes it can help your ability to sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's fine.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's distractions.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So distraction, the activation, all of this stuff, you're adding energy in instead of taking energy out.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Relaxation is fine to do in bed, but if it's brief, if you're spending a half an hour meditating in bed, that might be a little too long.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I know people who like, they have this whole hour long routine that they do.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like by the time that hour is done, the bed is no longer predictably tied to sleep anymore.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So yeah, it's about, it's about getting this stuff out.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It doesn't, I'm not saying don't be on your phone, but I mean, I actually think there's the sleep field telling everyone get off their phone for an hour before going to bed is not a helpful recommendation because no one's going to follow it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We should be talking about how to do it safely in a way that's not going to get in your way.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And also it's what you're doing that's important.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You might want to create sort of boundaries.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like maybe within a half an hour of when you're planning on going to bed, maybe switch to something that's not too mentally activating.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like if you're the kind of person where you watch the news and it gets you all worked up and angry, don't do that before going to bed.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe do it the hour, you know, in the, in the earlier part of the evening.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, I mean, the great thing now is TV isn't live anymore.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Back when I was a kid, you had to watch it when it was on and that was it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Now we can watch, we can, we can gain more control over what we're exposing ourselves to media wise.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The rule of thumb I use, and this is what I use for myself.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If an alarm went off right now and said, okay, time to turn it off.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Could I?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If the answer is yes, then it's probably okay to do within that timeframe because I can easily disconnect from it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If the answer is, no, no, no, five more minutes.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I want to see how it ends or I want to, you know, whatever.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's probably not the thing to watch in that buffer time.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Watch it before the buffer time, but don't do that in the buffer time.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like if you're scrolling and you can easily put it down.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't know that that's that big of a deal.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you're scrolling and like half an hour will go by and you wouldn't even notice and you lose that time.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then you say you don't have time, but you just threw away some time, you know, that you didn't need.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like those are the sort of things you want to, you want to make sure that you curate what you're doing so that it's not too activated.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, they don't not work.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, like I was saying, what they do is they drive up that sleep drive so much it overpowers whatever's in the way.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it's kind of an easy solution.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The thing is, honestly, it's much easier to write a prescription.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can go to any primary care anywhere and they can write a prescription.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you look at every medical organization that has any recommendation around how to treat insomnia, and for athletes, this includes NCAA and IOC who've put out sleep-related materials, they all say CBTI first.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's because every study that has ever been done
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
shows that when you compare, when you pool the data from CBTI trials, it works shockingly well.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Not only does it work reliably well, it works when you have other, like, well, what about if you're in chronic pain?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like the pain is keeping you up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How is that you don't have conditioned arousal?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You have an active thing going on.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
still works and works in fibromyalgia, works in chronic pain, works in cancers.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It actually might be better in cancer survivors than people who aren't cancer survivors because they don't want to take these medications.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They're more motivated.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It works in sleep apnea.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It works before your sleep apnea is even treated.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It helps with your insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Find me a condition.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Works in older people.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Works in younger people.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Works in... So, like, it's a blunt instrument.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's retraining yourself to sleep.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It doesn't... And it works well by helping people gain control.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It doesn't necessarily add hours to your night, but neither do sleeping pills either.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What it does is it removes some of those barriers.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
About, again, about 85% of the time.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Not 100%.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But it's also...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
some people don't know how to get access to it or they read about it online and either the information they get isn't, isn't great or they have exposure to it in that, you know, maybe, you know, maybe they're doing it by the book, but they might need a little flexibility with it or something.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But there's lots of adaptations.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, we edited a textbook on how to adapt CBT out of different populations, but you know, a lot of people just don't know what exists and the people who do don't really understand what it is or how to find someone who knows what they're doing.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yes and yes.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, there are many people that I've talked to who've tried it, done it with themselves.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, because it's not rocket science.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's an art to it, but the basics of it are relatively simple.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's bed equals sleep.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Get out of bed if you're not sleeping.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
you know, compress your window of, you're giving yourself too much opportunity.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're not filling it, compress your opportunity, but then expand it again once you can fill it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Some basic stuff like that.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And some people could just do that on their own and that's all it takes.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Some people, they need somebody who knows what they're doing.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The problem is there's not a whole ton of people who are trained in this, despite it's being around for a long time, despite the fact that it's really well supported.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's not a ton of people who are well-trained.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There are some online versions available where they can automate some, some aspect of this.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a very, it'll be very by the book, but for a lot of people, that's all it takes.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can do this over telehealth, any state that you're in.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I can promise you there's someone who can do this via telehealth in your state.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it used to be very geographically restricted.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not anymore.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's a couple of good directories online of if you're looking for somebody, we have a board certification.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can see who's board certified in this.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it exists because it's not part of normal training.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So to be able to say that you're good at it, you have to like prove that you know what you're doing.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But yeah, you can look online for people.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And again, there's telehealth options too.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So whatever state you're in, you can find somebody.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a great question.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
For decades, any population-level study has generally found kind of the same thing, mostly.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it doesn't seem to have mostly changed much.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That about...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
One out of three people in the U.S.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
has some sort of sleep complaint or problem or something, whether it's falling asleep, staying asleep, not feeling refreshed.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That seems to be about a third of the population at least.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it seems like about one in 10 people probably would meet the criteria for an insomnia disorder if you if you.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
if you assessed them.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then what ends up happening is they start trying to fix it on their own and they start going down paths that end up being unhelpful.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then they get more frustrated and then sleep becomes more stressful and they give up and they say like, I'm a, I'm a hopeless case.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I get one of these a week in clinic.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So I'm the worst sleeper you've ever seen.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I've tried everything.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I've had this problem forever.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then six to eight sessions are better.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So the thing with sleep apnea is, the first thing to know about sleep apnea is it is shockingly common
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It is very, very, very common.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The most recent data I've seen estimates that about one out of four or five men over 30 probably has at least some sleep-related breathing issues, especially if their BMI is over 30, it's more like 50-50.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's really high.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Women get it less often, but it's also shockingly common in women too.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It might be more like one out of every 15 or 20 women.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then as BMI goes up, it gets more common.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's shockingly common.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's so common that my threshold for screening for it is very low, especially among otherwise fit people because the normal risk factors.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like as you gain weight, you get it more because it can crowd out your airway.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Muscle too?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, muscle too.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Think of it this way.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So most mammals, their airway is a straight line, you know, from snout all the way up and to their lungs.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a straight line from snout to their lungs.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Humans, by moving upright, we solved a lot of problems and we've gotten a lot of benefit from being upright.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But we created...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It created a problem with us in that our tube now has a 90 degree angle in it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if you're designing a pipe and you put a 90 degree angle kink in your hose, where is it, where is it going to start having problems?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's going to have problems at that.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's what happens.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like right around that spot here, that's where we get narrowing of the airway.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so like any mass, whether it's muscle or fat or whatever, any mass, I mean, there are people who look at MRIs of like muscle
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
tongue fat, like cheeks, like anything here, whether even skinnier people with smaller airways, you know, where it's a little more compressed.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a vulnerability in the human physiology for breathing issues.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's actually mostly fine in that you can have four or five breathing pauses per hour in the night and be in the normal range.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's actually sleep apnea doesn't begin at five is mild begins the low end of mild.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it's not even until you get to 15 per hour that it becomes start becoming moderate.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So many people who are in the mild range don't even have any symptoms and might not be causing any problems.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And we have a lot of flexibility in the system, but.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
as you get older and neuromuscular control changes, as we put on more pressure here in the airway by gaining weight or whatever, it just becomes more and more common.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And my guess is it's actually been common through history.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's just, we've written it off as something else, especially in people that don't have those obvious signs.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So what are some of those less than obvious signs?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I have a patient who comes in and they say,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I fall asleep just fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Actually, if I'm anything, I'm a little tired during the day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Whatever.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I fall asleep just fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But then I wake up in the middle of the night because of stress.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
My stress wakes me up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then I have a hard time falling back asleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When I hear that, I think there's greater than 50-50 chance in my mind that that was a respiratory event.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Stress doesn't wake you up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What happens is if you wake up and you're thinking, I'm stressed...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Your brain is reading signals like elevated heart rate, elevated respiratory rate, the endorphins of the muscles getting tense.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's reading these physical signs.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then because we live in the society we live in, stress is readily available.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We can fill that space really fast.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But what was happening was it wasn't the stress that woke you up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It was that your breathing was starting to get...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
a little bit constrained.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So then what happens is your airway tries to open itself up and it was trying and it wasn't, it wasn't successful.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it tried harder, still wasn't successful, tries a little harder.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
still not successful.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Worst case, you wake yourself up and you can wake up with a gas because you can breathe when you're awake just fine.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a different neuromuscular control system.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So as soon as you wake up, you sort of get that sudden awakening because you just got that little sort of a shot of adrenaline to wake you up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And like if I just shot you up with a little bit of adrenaline during the night, you'd wake up and you would not be able to fall back asleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Your mind would start racing and you'd have all these physical signs.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But it wasn't the stress that woke you up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The stress got superimposed on it later.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So when I have a patient who comes in and describes that sensation of I wake up in the middle of the night.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
either because of stress or for no reason.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't know why something wakes me up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I have no idea, but I cannot get right back to sleep immediately.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like within a few minutes, I mean, something just happened.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Some flare up just happened somewhere.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, that's, that's what I look at in athletes.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Often what I'll look at is I feel like my sleep is really shallow and I don't know why.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because what's happening is you might be having lots of these low-level respiratory... That's the thing.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When you get the more severe sleep apnea, like 30 events per hour or more with these other presentations, but you get a lot of the mild to moderate cases in people who don't have a lot of extra weight, aren't older and have neuromuscular control issues, which just happens with age.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They're younger, they're healthier, but they just might have a narrow airway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And, and so like, I'll never forget, like there was this, there was a, um, uh, an Olympic level athlete I was working with.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
She was, she was in the trials and she's like, she's not meeting the times.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I think I should, she was still faster than everybody else.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But she's like, my intuition is telling me something is in my way from reaching what I could be doing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't know what it is.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And like, how are you sleeping?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like, I feel like my sleep is kind of shallow.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I fall asleep just fine, but I feel like I'm up a few times during the night and I don't really know if that's a problem or not.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So I'm like, well, let's see what's going on.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Turns out she had, she had mild sleep apnea, got that treated better.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And she's like, oh, that was it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And in the real world, it would have been missed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It would have been someone just slogging through their day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They would have just been like, oh, you know, life is hard.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'm tired.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Not sleeping as good.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then probably in 30 years, she would have gotten diagnosed by the time it was more obvious if she weren't an athlete.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, so here's the thing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's normal for people to wake up in the middle of the night sometimes, right?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Actually, the typical adult will wake up 10 times a night or more during the night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They just don't remember.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's very short.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, again, evolution figured this out a long time ago.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You wake up, no bear, back to sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like that's normal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you're remembering more of those awake, if you're remembering three, four awakenings, if you have an awakening, especially waking up like with a gasp.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like if you wake up like that, or you wake up with a snort, if you wake up with something like that, if you, if, or if you feel like you just can't get enough sleep, like you try and sleep a little bit more, but it doesn't help.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like, it's just, it's just empty calories.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, like it's not about the amount anymore.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's like something that's keeping it artificially shallow.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's lots of things that could be, it's just sleep apnea is so common that
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Why not just get tested?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Just go, get a referral, get tested.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can do them at home now.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's easy enough.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's no real good biomarker for it yet.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I know people are working on it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's no real good biomarker except...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That, that sleep is shallow.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's fragmented and you don't know why.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, it could be something else.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Could be inflammation.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It could be pain.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It could be environmental.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's lots of things.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like if you're not breathing, is there a problem with your lungs?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is there a problem with your airways or problem with the pollution in the air?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like, is it, is there something that's preventing your body from being able to sleep?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or, and if it is sleep apnea, it's so common.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
This is why my threshold for screening is just ultra low.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because if it was that, and I do all the tips with you and I work out this and I do all this and you're still feeling like, oh, but my sleep just isn't good.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I knew on day one that this was a possible reason why, then I'd feel like an idiot for not even checking.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because we did all this work and maybe we didn't even need to.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So there's a bunch of devices.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They've gotten better and smaller over the years.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's still people who do need to come into the lab.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Those are usually reserved for
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When there's like another sleep disorder, you're also looking for like narcolepsy or limb movements or something.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or if you're medically complicated, like you need supplemental oxygen or if you might have heart failure or something where you need to kind of be monitored in the hospital while you're doing it for safety.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Other than that, or the test you did at home was negative, but you still have a lot of symptoms and maybe it missed it because the home tests aren't as sensitive.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like you won't get false pauses, but you might get false negatives.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's the only time you'd really need to come into the lab most of the time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Usually they just give you the thing to take home.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And these days you can wear it as a strap.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They have ones that just go on your wrist and they measure your oxygen levels during the night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And what you can see is
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How is your respiration tied with your O2?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because respiration drops during the night too.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so does O2 a little bit.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if your respiration is dropping and then your O2 starts dipping and then it opens back up again and gets recovered, like you look at these patterns of what's happening during the night and you can see in one night if someone's clearly has sleep apnea or not.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Okay.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's easy enough.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Especially when it's more on the mild to moderate side.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Where...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So the great thing is the ones that are on the strap, they usually have a gyroscope in it and they can measure your breathing separately on your side and on your back.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's a lot of people where it's just that it's on their back.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's the issue.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And for those people, there's actually really simple fixes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They sell these...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
devices where it's really just a strap you wear in the old days they used to sew a tennis ball on the back of a t-shirt and that's all it's like whenever you rolled on it you just roll off it and they have like fancy versions of that now where that's essentially what it is where it's there's one there's a couple of words a strap it's like a belt but like the back of the belt has a little bump on it and so like whenever you roll on it you just roll off it just stays off your back that's it
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, you can't force yourself to stay off your back when you're asleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're like, well, I'm just going to fall asleep on my side.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, you can't control it when you're unconscious.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like you can see if it's positional easily in the diagnosis.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if it is, then just try and treat it positionally.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then what I would do is retest using the positional device and see if it all goes away.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Cause it might, might not, um, if it's allergies, um, this is why the, the, the sleep docks
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
you know, we get a lot, they get a lot of training and I've gotten some of this too when I rotated in sleep medicine, like you see what to look for.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like you look at nostrils, you look at their nose, you have them breathe in, you look inside the airway in the mouth and like you can see where their soft palate is, you could see their tongue, you could see some of these things.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And, you know, sometimes, you know, there's a lot of sleep medicine that's using, you know, Flonase and some of this stuff to sort of clear up the nose.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But remember the obstructions,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
almost all the time are back here in that 90 degree angle in your airway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like people think snoring is a nose based thing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It really isn't.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sometimes you get like sort of floppy nostrils or whatever, but almost entirely.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's the, the issues back here.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's the back of your tongue.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's also why on your back, it's worse often because gravity starts pulling stuff back or like when you open your mouth and your tongue falls back and can block the airway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So yeah,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's, so like you can do that in the physical exam when you go to the sleep topic and take a look at your mouth and take a look at your nose and, and they'll be able to see, but I'll, but I'll tell you, it is a vast, vast minority of the time where that's actually the cause.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
People want it to be because it's an easier fixed, but that's usually not it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So here's the different sleep stages.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Stage, so when you fall asleep, you enter stage one.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Stage one is super ultra light sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you are sort of like nod off and someone bangs the table and you're like, what, what was that?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's stage one.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When they say you were asleep and you say, no, I wasn't.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's stage one.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's very light.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
This is also where you get hypnic jerks.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And you, if you have one of those, you were in stage one sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Totally normal, medically harmless.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Everyone gets them.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's stage one.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a light transitionary stage.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Then you drop into stage two.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Now stage two, when you first drop into it, you're in it pretty quickly.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But for most of the night, that's actually what you spend the most time in.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Stage two is sometimes called light sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't like that name for it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I like just calling it normal sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's regular sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's vanilla sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It is more than 50% of the night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Most of the work that your brain does in sleep is done in stage two.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But then you drop into stage three, which is also, you know, in our world, we call it slow wave sleep because the brain waves are bigger and slower.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A lot of people also call it deep sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not called deep because it's the good one or the most restful one even.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's called deep because your arousal threshold is the highest and it is hardest to wake you up from that sleep stage because the thinking parts of your brain are largely like detached and offline.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're not thinking during that time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Your muscles are very relaxed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
For athletes, this is super important because this is when growth hormone is secreted in N3 sleep, in stage three or non-REM stage three sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, but it's also highly protected.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Even sleep deprived people are mostly getting all of the stage three sleep their body wants.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like it's, it's actually, again, evolution figured this out a long time ago.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You, it's the hardest to wake up from and it front load, it front loads it into the night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So usually within the first few hours you're done with it anyway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's not a, so sleep deprivation doesn't actually eat into slow wave sleeper or deep sleep very much.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And people, so they don't need to worry about it so much.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So anyway, you get into that and then you come out of that into an episode of REM.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, REM sleep, a lot of people have heard of now, um, is weird.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
REM sleep is just fundamentally weird.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like, this is where dreams and nightmares happen.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Peak blood flow in the brain is actually REM sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like your brain is extremely active.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's actually more like waking than many, any other sleep stage.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, but the waves are very different from waking brain waves, but it is, it is more, more like that than, than, um, than other stages of sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're also, your arousal threshold is different in that it's easier to wake up out of REM sleep, but.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's also a couple of other weird things that happen that you're paralyzed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if in the deep sleep, your muscles were very relaxed, that's nothing compared to how relaxed your muscles are in REM sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Not because they're recovering, but because you're actively paralyzed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Your alpha motor neurons are hyperpolarized, you cannot move.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Even if you wanted to, that's because otherwise you'd be acting out your dreams because you think they're real at the time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's just part of your brain has its foot on the brake while it's jamming on the accelerator at the same time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's why it's not going anywhere.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's why sometimes you see twitches where it sort of breaks through a little bit, but that's it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's fascinating.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then also that's also why you get sleep paralysis sometimes where you wake up at a REM sleep, but you're still a little bit paralyzed, but you're also conscious and that switch forgot to get flipped really briefly.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So anyway, so you get that REM sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You also get the eye movements, which might be looking at things, but might not be.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's the data are very mixed where when you, if you go looking to match eye movements and REM sleep to dream content, you can sometimes find it, but then sometimes you can't.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's fascinating.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But what seems to be happening in between deep sleep and REM sleep, there's a really, really interesting dichotomy where they're both important.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
For different reasons.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or one of the things, the main thing that seems to be happening in the deep sleep is synaptic pruning and synaptic homeostasis.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And in REM sleep, there's a lot of synaptic strengthening and connection building.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And those two things work in concert with each other.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Think of it this way.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When you're experiencing the day, you're taking in lots of experiences and information.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Some of those experiences and information are important.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You will learn from, are related to important things.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe they're not super important, but they're worth keeping.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And a lot of those are not that important.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like that piece of equipment over there, I don't need to remember it tomorrow.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not, I will remember it for the next few minutes, but it's not that important to my life.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It will get filtered out.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So what ends up happening in slow wave sleep and in the deep sleep, the experiences from the day and all those new things floating around,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They sort of get sorted and the things that are important are kept and everything else gets let, it gets let to fade.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Interestingly, this similar thing happens where the spaces between your brain cells actually increases and like sort of like a, like actually like a, like a filter, it increases and actually waste products can start clearing out of your brain.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is it because you're thinking parts of your brain are working a little bit less and it gives it the chance to do that?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Who knows?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But it seems to happen specifically during that time.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Just very protected at the beginning of the night.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So when you're after a few hours into the night,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
that cleaning out process is done, and then the cycles toward the end of the night.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So drop down to deep, up into REM, and then you cycle through, but the cycles change.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The second cycle, you'll have a little bit less deep and a little more stage two and a little more REM.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
By your third cycle, you might have no deep left.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it's all just stage two in REM.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe a little stage one interspersed in there if you wake up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And the REM episodes get longer.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The dreams get more interesting.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's why the dreams in the first half of the night, you probably won't remember them anyway.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you did, they're usually a little more boring.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But the dreams at the end of the night are the cool ones.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The ones with the stories and the characters and the blurring of reality and emotion.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
In the later parts of the night, like nightmares, nightmares to a sleep scientist, a nightmare is a dream that wakes you up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's the definition of sort of a nightmare in our world.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A dream that is so where the emotion is so powerful, it overcomes that, that process.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sorry, if this is sleep stages, you go through these during the night and in REM sleep, it takes those important experiences that you, that you segregated in deep sleep, where you got rid of all the junk, kept the good stuff and REM sleep, what the dreams are doing is you're witnessing the brain rewire itself using what was left.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So basically the dreams are, among other things, essentially what's happening is, okay, here's what's left.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How do I, what do I do with this?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How is it, how does it connect to other things?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How do I sort it?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How do I file it?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How do I process it?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And the other stuff that's floating around that I was thinking about during the day, where's that?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Where do I do with that?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How do I process that?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So dreams are,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're witnessing your brain rewiring itself, speaking to itself in its native language of ideas and metaphors and concepts and feelings and how they relate to each other without rules.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so that's why all the stages are important.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And in stage two, that's not happening.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But in stage two, it's happening.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a lot of the recovery and repair stuff is also happening.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because in REM, your brain's active doing this stuff.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And in deep sleep, your brain's also active doing this other stuff.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And in stage two is when everything else gets to happen.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, in a, in a more particular, so like all the stages are important.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You cycle through them and it's about every 90 minutes.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Anyone can Google that, but it's not exact.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's they're different across the night.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, and that's also why it's easier to wake up out of stage two and REM than deep sleep.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so if you woke up and you remember a dream, it's because you woke up at a REM.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's all.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's all that means.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So anyway, how does sleep apnea work?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
affect this.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They may not make logical sense, and maybe they're wrong.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, you're sorting through, you're playing stuff out.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's also why, like, when you're awake, a person is a person, a house is a house, a car is a car.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But when you're in a dream...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The rules of the universe don't apply.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The concept of a car can also be the concept of a person.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that person can be somebody else too.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then it was me.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then it was my sister.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then we were in this house that I grew up in.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But actually, no, it wasn't.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It was really a mall.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like, things can happen.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's because you're not bound by the rules of the universe.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're just bound by how your mind is organizing that information.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I think we dream because evolution figured out a long time ago that you can learn a lot by reading all the words on the page.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But you can, you can also learn some really important things by reading between the lines on the page, by reading things that aren't on the page and reading the concepts behind them.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But when you're engaging in the day, so the way the brain works, which is fascinating is the brain works by shortcuts.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's extremely efficient.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's extremely efficient because it makes a gazillion guesses and shortcuts without actually doing any real work, except when it absolutely has to.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So for example, it's like when you take a picture, your brain doesn't store every pixel.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Your brain stores this line here, this line here, this sort of pattern of colors and a set of instructions and fills in the gap.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Your brain stores the blueprints, not the house.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And the blueprints are rolled up this.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The house takes up, the building can take up a whole city block.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's why the brain is super efficient.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It stores, it figures out what is the minimum amount of information it actually needs and then what are all the assumptions it needs to make to fill in all the details.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And the good thing is the universe works that like when things go farther away, they get smaller.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And like, there's all kinds of rules of the way that like you are you, and you will be you five minutes from now.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I don't have to assume, make any assumptions that that can change.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's rules to the universe.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And when you're engaging with the world that way, it could be really efficient, but.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe there's connections that aren't explicit that might help you navigate your life.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like, let's say we're having this conversation now.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe you remind me of somebody who's a friend of mine from like years and years ago.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And, but you're not that person.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
My conscious mind knows you're not that person.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's no question about that.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But it may change how I speak or what my body language is going to look like or how much I choose to ramble when I tell these stories, like these sorts of things.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Dreaming is about, I think, it's about taking the actual written words on the page of life and sorting through those connections and sorting through those unspoken and details that don't actually exist but do and inform our life.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So dreams are the difference, I think, between memory and experience.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Where it's, it's a difference between what you did and who you are.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like the dreams are what sort of make you that person who reacts to things based on your own history that, that forms those connections.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But I don't know that that's my, that's my ramble of, of what I think
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That is one of, sleep apnea is one of the few things that can artificially, reliably, dramatically reduce your slow wave deep sleep.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because you can't detach because your bodies keep trying to get your attention.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The other thing it does is it dramatically increases, it can dramatically increase stage one.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it can also, because your sleep is more shallow and you have more of these arousals and awaken, even if you don't wake up all the way, your brain is still sort of moving around.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The other thing it can do, it can dramatically reduce your REM sleep.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because remember what I said about muscles and REM sleep, even your respiratory muscles get weaker.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's why snoring is worse than REM and, or worse at the end of the night.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Cause you have more REM at the end of the night.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if you're, if you're already in a floppy tube, trying to breathe out of this floppy tube, that's already having an issue.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then you make the muscles go extra limp.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Snoring is going to get worse.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you're going to have more awakenings out of REM.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're going to have less deep sleep and your sleep system more shallow overall.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's why people with sleep apnea, they wake up and they feel like it's sort of like, I just ate a whole meal and I'm still hungry.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Oh yeah, untreated sleep apnea is a known risk factor for neurodegeneration, especially when it's more severe.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So this is the thing, mild to moderate sleep apnea is a gray area.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Severe sleep apnea seems very, that's 30 events or more an hour, seems very reliably tied to bad outcomes.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Mild seems like it's really only tied to bad outcomes when you also have daytime symptoms.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like you're mostly treating like the fatigue and the memory issues, whatever.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can still get cell death and you can get neuronal problems because you're, think of it this way.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Every time you have one of these respiratory events and you're having it, you know, maybe dozens of times per hour in the night, your oxygen drops.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it's not the hypoxia that's the problem.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
This is what a lot of people get wrong about sleep apnea.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not really the hypoxia.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's the intermittent hypoxia.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you're not hypoxic because what will happen is you drop a few points.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Most people, unless you have some other lungs, most people with sleep apnea, their O2 doesn't drop a lot.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
For sustained amounts of time, unless you have like emphysema or something, it'll drop a few percentage points.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Then your body wakes up and then it recovers.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Then it drops again.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Then your body wakes up and it recovers and it drops.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's like, it's constantly putting out all these little fires all over the place.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The fires are never burning any houses down.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They're just sprouting up all over the place.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But what ends up happening is.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
all of these cells are releasing reactive oxygen species every time this happens.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you're releasing these reactive oxygen species, this oxidative stress is happening, and then it's quelled, and then it's stressed, and then it's quelled, and then it's stressed, and then it's quelled, and it's stressed, then it's quelled all night.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
four days or months or years or decades, usually imagine the stress, like your cells are trying to do their job and they're constantly dealing with all this nonsense.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Instead, imagine trying to do your job and you're constantly having to do all this other stuff.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you're not getting the recovery function that you're trying, that you were built for.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so your trajectory goes slightly off.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's why sleep, not just sleep deprivation, but also sleep untreated sleep apnea can lead to liver problems, kidney problems, brain problems, heart issues, you know, immune system problems, because all of the, every cell that relies on oxygen starts getting stressed and some of them are more sensitive than others.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, emotional regulation.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Emotional regulation, executive function, attention.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So this is the thing.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When your sleep is poor, whether it's sleep deprivation or sleep apnea or fragmentation or whatever, the first brain function to go is vigilant attention.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Your ability to maintain focus, especially when whatever you're focusing on isn't super excited.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That is usually the first brain function.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's the first warning sign that something's up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that can start creating memory issues.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But a lot of the memory issues are memory issues because sleep is really important in memory.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Remember, you're taking...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
All this stuff I was talking about is all memory connected functions.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's about sorting through information, processing information, consolidating information, integrating information.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if you're not able to do those things, you're operating
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Inefficiently, you're not performing those functions.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But memory is also a function of attention where if you're not able to focus and attend, even if your memory machinery was working perfectly, you have nothing to process because it never got in there.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
This is the thing with people taking sedating medication.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sometimes it impairs memory.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sometimes it impairs attention, which also impairs memory.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Wow.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, so, I mean, that's why a lot of these medications and stuff, um,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And really anything that is impairing your ability to focus will have ripple effects to memory and decision-making as well because the information you took in informs those other processes.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, just like most simply, you can't recall a memory that never got stored because your working memory couldn't process it because you didn't attend to it in the first place.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, there's a lot of untreated sleep apnea out there.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And there's a lot of other sleep problems, too.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And they all... I mean...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
sleep does a lot sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, we live in this society that sees sleep as an unproductive use of time, especially people who are training, especially people who are like trying to maximize their day.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And sleep is not an unproductive use of time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sleep is an extremely productive use of time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, if you're working out and you're trying to get stronger and
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When you're working out, you're stressing the system so that it rebuilds back stronger, right?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When do you think that other part happens?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Not while you're working out.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's when you're recovering.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's the recovery.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sleep should be your number one recovery protocol for any kind of performance-driven person, whether it's physical performance, mental performance.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, when you sleep deprive people, we trade sleep for work all the time, but you actually get less done.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And we've actually measured this.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You actually accomplish more on less time if you're well rested and your brain is clear.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So the thing about CPAP is it's a blunt instrument because think of it, it's just a split that keeps open your airway.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It creates a pillow of air.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if your airway wants to collapse, it can't.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And CPAP, it's continuous positive airway pressure.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Continuous because it's blowing continuously.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Positive airway pressure as opposed to negative pressure, which is sucking.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Positive airway pressure is blowing.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's just continuously blowing air in your airway to create a pillow of air to keep it open.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's all it is.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a blunt instrument.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If your airway wants to close, you blow enough air in there, it won't be able to close.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But for some people, it's too uncomfortable or whatever.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So there's other approaches.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The one I tend to use the most, especially with athletes who are often presenting with more mild to moderate sleep apnea anyway, are what are called mandibular advancement devices.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's essentially a retainer you wear at night.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Mandibular, like your mandible advancement.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So essentially, it's a retainer that pushes your jaw forward.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And in a nutshell, that's all it is.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's obviously a science behind it, but what it does is it creates a little muscle tone here, even when you're trying to rest.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So usually that's not a good thing, but it creates not enough muscle tone to keep you awake, but enough muscle tone to keep this part of your airway open a little more than it normally would be.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And for a lot of people with especially more mild sleep-related breathing issues, it does the trick.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's all it takes to knock out at least...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
enough of those events so that you don't end up noticing it anymore.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And you don't have to plug it in.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You don't have to switch out your hose every couple months.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like it's a little easier.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You do have to get it adjusted.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And as your jaw remodels, you might have to do some adjustments.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You do it with a... There's a whole field called sleep dentistry.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's sleep medicine dentistry.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Not sedation dentistry, but sleep dentistry where it's about people diagnosing and treating sleep apnea with these dental devices.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's a very common one.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's also...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
musculo, myofascial therapy.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like you can use the musculoskeletal system and essentially exercise these muscles so that they just carry more muscle tone.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That can work.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, there's very famous work done with like people who play the didgeridoo where they have to do the cyclical breathing.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It ends up strengthening certain muscles that even when you're asleep, they're a little stronger and they can maintain a little more tone.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So sometimes that can help, especially for more mild apnea cases.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's a device,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
called Excite OSA, where it's, you put it on your tongue when you're awake and it sort of electrically stimulates your tongue muscles.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So then you go to bed, it keeps a little, it's like a TENS unit kind of, where it like, where it stimulates your tongue muscles so that when you go to bed, there's a little more muscle tone in there.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That seems to work okay.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's a new device people have maybe seen commercials called Inspire, which just means breathe in.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But it's sort of like a pacemaker that they install.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's an implantable electrical device that they do surgery.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But it's a sort of a pacemaker for your tongue muscle.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so what it does is when it detects that your tongue is falling back, it zaps it to open it up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that also for people for whom it's a candidate for that can also it's you don't have to.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Again, there's no equipment to replace, but you do need surgery for it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And there's complications there sometimes, but seems to work OK.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's more options now than ever.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And the technology is always getting better.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Even with CPAP, there's more than 200 different kinds of masks out there.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So for people who don't like their device and don't like their mask because it's uncomfortable or whatever, it's rare that I find a mask problem that can't be fixed.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If what you need is one of those.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Mouth taping.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So, all right.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Mouth taping.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So mouth taping for decades in the sleep medicine field, we've been using chin straps, just like an elastic band at night for people who are snoring that don't that where it's just mild snoring and they don't have sleep apnea.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or their sleep apnea is mild, or their sleep apnea is due to them opening their mouth at night and their tongue falling back, and they can breathe through their nose okay.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Chin straps have been great.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They've been, again, used for decades.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Mouth taping, I think, is just sort of the same thing, where you're essentially just keeping your mouth closed.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're just keeping your mouth closed in a way that you can breathe through.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's special tape where air flows through fine.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If the problem is that you're opening your mouth,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I have no problem with it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it probably, it may help those people.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if the problem is that you actually have sleep apnea and if you don't open your mouth, then you can't breathe.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like, and you're opening your mouth to gasp for air, then that's probably not what you want.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's probably the opposite of what you want.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If, if you need to open your mouth to breathe or else you're going to have your, your oxygen is going to plummet.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Don't do that.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But for like more mild snoring case or for people who are, it's mild enough, or if it helps you keep, maybe you're using a nasal device or like, or like strips or, or, um, rhinomed makes these, these nasal splints where you can keep your nose open.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like if you're using one of those and you just need to keep your mouth closed.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I have no real problem with it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I just don't think it's going to cure cancer and save the world.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But I feel like it gets overblown by people.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If keeping your mouth closed during the night solves your problem, go ahead.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you're hoping that keeping your mouth closed during the night will solve your problem and it doesn't, there are other options for you.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The best way to know, and this is not a perfect way, second best way to know is...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How do you feel during the day?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How's your energy level?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How's your ability to focus?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Are you falling asleep whenever you stop moving?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A lot of people sleep after.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They don't stop moving because then they'll fall asleep.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They can't watch TV.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They can't watch a movie.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They can't go to a dark movie theater without nodding off.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They have a hard time with that.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or meetings.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They hate meetings because they have trouble keeping awake.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If all of a sudden that's just not a problem for you, it's like your appetite isn't ramped up because you're starving all the time.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're actually getting good nutrition, so you're not starving.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's a good signal.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But it's not a great signal.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not a perfect signal because there's a lot of people where their sleep apnea seems to be treated just fine, but they still have some of those daytime symptoms.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And no one really exactly knows why, but it just means we need to learn more about what this condition really is and what it's doing in the brain, what's permanent and what's not permanent.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We don't know yet.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I say that's second best because the best is just get retested.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And a lot of people with sleep apnea, if it's been a couple years...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Do the test again.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Do it while you're using your treatment to see.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And for a lot of those devices, insurance requires you to do that anyway to make sure it's working fine.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
See if he needs to get adjusted.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because sometimes they need to get adjusted and they're not working great.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because your mouth changes or something.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's one way.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, really, there's no other way besides either looking.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, in the future, it might even be easier to look at the wearable data.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Check your oxygen levels during the night.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Check your heart rate during the night.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
See if you have these spikes that you used to have.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And most importantly, see how you feel the next day.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I do good sleep hygiene.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I do all the sleep hygiene.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or my sleep hygiene is bad.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like people talk about this all the time.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But yeah, but there's a difference between sleep hygiene and behavioral sleep medicine.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They're different things.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Hygiene is hygiene.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Hygiene isn't medicine.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like washing your hands is hygiene.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Everyone should wash their hands more than once.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, you should be, and if you're sick, wash your hands more because
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But washing your hands won't cure an infection.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But everyone should still be washing their hands.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Everyone should still be brushing your teeth.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Even if you can't brush your way out of braces, doesn't mean you shouldn't be brushing your teeth.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So sleep hygiene is all about setting yourself up for success or dealing with some of these more minor problems.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Some unconventional, the stuff, you know, if you Googled, if you Google sleep hygiene, what's some stuff that might not come up on those initial lists that are still be useful?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
One of the things that you'll see often on sleep hygiene lists is keep a regular schedule because predictability, the brain loves predictability.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if you keep a regular schedule, time itself becomes a cue.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like if you want to eat lunch at noon every day, start eating at noon every day and your body will learn to get hungry at that time.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But what if you can't keep a regular schedule?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, an alternative approach I would take is find other ways of building predictability into your sleep.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
For example...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So one of the groups I do a lot of work with is Major League Baseball.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And in Major League Baseball, when they're in season, they're constantly moving around and playing in different time zones and sleeping in different hotels.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How do you keep regularity when you're constantly moving around?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so for people whose lives are like that, what do you do?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, I usually say, okay, stop trying to keep a regular schedule and
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But find other ways to build predictability.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so maybe have a nighttime routine that is highly predictable, where you do the same things in the same order, even if you do them in different places, in a different hotel room or whatever.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Especially if you can bring things with you, like bring the pillowcase with you as a conditioned stimulus.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, use the same toothbrush that whether it's at home or on the road, if you travel a lot, use, do the same things in the same order.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So even if they're at a different time in a different place, find alternate ways to build predictability.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If time itself is not the predictable one.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, another one is avoiding bright light at night.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What if you can't?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, so blue blocking glasses are great for this because, and by blue blocking glasses, they have to be orange or red most of the time.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Some of the other ones will work.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Some of the yellow ones or brown ones will work.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you put the glasses on and you look at something blue and you know that it's blue, it's not going to do its job from a circadian perspective.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So some of them block blue for eyestrain, but that's a different, different thing.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if you put on say orange tinted glasses and you can't see the color blue, it's
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
then the environmental light is not going to interfere with your sleep in the same way because it's not going to send a daytime signal.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Another one that even fewer people know about is bright light in the morning is
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
can help set your sleep up at night in three ways that are actually a little unconventional.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Number one, by having that morning be a regular timing and a strong daytime signal.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'm talking about daylight.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'm talking about like outdoor light, not just turn on a light in my bedroom light.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's a couple hundred lux.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Step outside, it's thousands of lux of light.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Getting that strong daytime signal in the morning at a predictable time starts a clock.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that clock, just like when you finish a meal, you'll start getting hungry a certain number of hours later.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you don't really have a really strong meal, you're sort of hungry all over the clock.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You don't have that rhythm.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you have a strong morning signal with some bright light at a predictable time, about 16 to 17 hours later, your body will expect to be ready for sleep.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if you can make that a little more regular, it makes...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like if you want someone to catch a ball downfield and you throw it about the same distance every time, but you keep moving, the person downfield doesn't know where to stand.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you stay still, they can predict where the ball is going to land.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So by setting that timer, it sets you up for success by starting that timer.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The second thing that it does...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
is that it creates a circadian amplitude.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So your circadian rhythm, this 24 hour cycle, it's like when you're on the couch in the dark all day, you don't have a strong daytime rhythm, so you don't have a strong nighttime rhythm.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you get a strong daytime signal by being active and getting, especially outside light, especially in the morning to start that curve going,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
by the time nighttime comes, you'll have an even stronger nighttime signal.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then the third thing that it does that even fewer people know about is, you know, everyone knows that light at night is bad and that light in the morning is good, but light across the day matters where the more outdoor light, the more bright light, but it's mostly means outdoor light, the more light you get during the day, the
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
it inoculates you against light at night.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because if you got a really strong light daytime signal,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can get all kinds of light from screens or whatever at night, and it actually won't matter for most people.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can actually, you can, so you, again, it's lesser known, but because the system knows where it is, it's not looking for information anymore.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And, and conflicting information will get thrown out as opposed to like, I don't know, it's, it's light now, but I didn't get a ton of light during the day.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe it's daytime.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't know, but you can inoculate yourself against nighttime light by getting plenty of daytime light.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Humans lived for most of our existence in equatorial, bright days, dark nights, relatively little seasonal variability all around the Mediterranean area and that part of the world.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, we solved all kinds of problems by creating these walls and buildings and artificial lights and everything.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We solved a lot of problems.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We've created some new ones too, and we're still running the same code.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Morning light is key.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Earlier, the better.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, honestly, earlier, the better.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And how much I would say 15 minutes is probably fine.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
30 minutes is probably better.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like a morning walk or a morning run is actually probably perfect.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, and cause what's happening, it's not only that daytime, the other thing it's doing, and we'll talk about this when we talk about supplements, but melatonin.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So melatonin naturally, your natural melatonin will drop in the morning down to like almost from its peak to almost nothing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Light suppresses melatonin naturally.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's what it does.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so if your melatonin is still kind of high and it's dropping, by getting that light, you accelerate its ability to drop.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like coffee.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, kind of.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And actually, this is also why I don't recommend that people caffeinate as soon as they wake up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I recommend people wait an hour because if you caffeinate as soon as you wake up,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The amount of adenosine
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
that that caffeine is blocking is still very low.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You haven't produced enough yet to really have much of an effect.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you drink caffeine as soon as you wake up in the morning and you feel more alert, it's probably your sleep inertia naturally coming down and your melatonin naturally getting blocked and you're feeling the effects of it and you're attributing it to the caffeine when actually you could have skipped the caffeine.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You probably would have felt mostly the same.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's just the caffeine is still having effects later, but you've missed the caffeine peak
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like actually you tighten the caffeine a little bit later.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, use the caffeine.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So adenosine builds across the day and you're at your lowest levels as soon as you wake up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Why are you going to block something that you're, you know, if caffeine works mostly by blocking adenosine and your lowest levels of adenosine are first thing in the morning,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Why would you recommend someone block it first thing in the morning?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Wait till it accumulates a little bit, especially if you, for most people, that natural sleep inertia will wear off within 10 to 60 minutes as soon as they wake up.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And my favorite way to tell this story is like, you know how you wake up and you smell the coffee and then even that kind of perks you up a little bit?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They say, yeah.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I say, did you know that there's a term for that?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And they're like, oh, there is?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I say, yes, it's called placebo.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then so they laugh and like, what do you mean?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'm like, coffee doesn't work olfactory.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It doesn't work through the nose.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you smell it and you start perking up, it's because you're predicting what its effects are going to be before you even ingested it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And which means when you're drinking that coffee, it's giving you a placebo effect as much as it's giving you anything else.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like, wait a little bit because you don't need it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right, because you had it in you all along.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, or wait till you get there.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, I mean, and also you got to remember, caffeine doesn't reach its peak effects for at least like a half an hour after you ingest it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So, and then it'll last for a few hours afterwards.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So, if you want to...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Until about 30 minutes later.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if you feel it sort of right away, that wasn't sort of the effect of caffeine.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Okay.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then it'll trail off.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like it'll have some effects as it builds.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's something there.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But it's actually the peak effects of caffeine for alertness are about a half an hour in.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's why what a lot of people will do is they do the whole calf nap routine.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or the nappuccino or whatever they call it, where they drink the coffee, take a nap for 15 to 20 minutes, wake up right when the coffee starts ramping up, and then they go.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I've never heard of that.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Oh, yeah.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a thing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, I don't do it, but not because I have any moral.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
you know, opposition to it, but it's a thing where, where because they leverage the delay in, in the caffeine reaching its effectiveness.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So, and they, and they use that to limit their nap time, but we can talk about strategic napping.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Let's do that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Okay.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's the way, that's, that's the way I think about it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like, they don't always work.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And other things may sedate you more faster.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But they're the things that are most likely to solve your problem long term with the least negative effects.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I would say focus more on starting the morning than timing your bedtime at the same time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because the morning will set up the evening and usually people have more control over that anyway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, and the way I like to think about the evening is I think about sleep as my commute to tomorrow, where instead of thinking, so if you had to go to work, you don't think, well, I'm going to wake up when I want.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'm going to do everything I need to do around the house, pay all my bills, do all the dishes, do all my chores.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then when I happen to be done, hope that I make it into work in time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then like, shoot, I ran out of time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like that doesn't work.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Instead, what you do, you think, what time do I need to leave the house?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How long is it going to take me to get ready?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What do I want to do in the morning?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What do I want to go for that walk or whatever?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What time do I need to wake up to make that happen?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
that's how we should be thinking about sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Cause then you should be thinking, keep going and think, okay, how much sleep do I want to get?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How much time do I need to budget with a couple of awakenings during the night or whatever?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's normal to get that amount of sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When do I want to be in bed to be able to fall asleep when I want to be able to get all the sleep I need so that I wake up naturally when I want to be woken up fully refreshed.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So when do I need to start winding down?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you think backwards and you,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So the nighttime routine, regularity I think is important, but I think more important is thinking strategically about it and start thinking strategically
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Based on my goals for tomorrow, when do I need to be up and when do I want to go to bed?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But the morning routine building regularity will help set you up to be tired at the time you want to be.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But going into bed at a regular time when you're not ready for sleep, that's bad stimulus control.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That'll set you up for problems later.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's also why I don't stress the nighttime getting into bed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because what if you're not ready?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you're not ready, if you're not hungry, don't eat.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like if you're not ready, don't sit there and count sheep for an hour.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That'll just make you stressed.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's why I focus the regularity on the morning.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's possible, but not everyone can.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And like maybe your wake-up time during the week is uncomfortably early and you want to sleep in on the weekends.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I got no problem with that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Regularity is good, but like...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If it means you're getting a little bit of extra recovery on the weekends, it's a trade-off.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There might be a net positive there.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You'd think.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Unless they have insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that assumes they're giving themselves permission to go to sleep at a time...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
that is ideal for them.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A lot of people don't give themselves permission to go to sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, we have this whole concept of revenge, bedtime procrastination, where you're only taking, you're taking revenge on your own day, right?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And your own resentment of your life being too full of junk and crap to have no time for yourself.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it's tough.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And, and the way, the way I put it though, is I think you're cutting off your nose to spite your face at that point.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When people say,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I know I should be going to bed earlier, but you're asking me to give up the one hour in my day that's mine, that I need for my own mental health.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What do you say to that?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I say, you're right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I am not going to ask you to give up time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What if I could give you some more of your time back?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What if the reason why that is the only hour in your day that you have is because you could be more efficient and productive during the day and you won't need as much buffer time on stuff if you were a little sharper.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And actually, that's what the data show.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That actually, instead of asking you for time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So we did this.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I went to the university and to the Division I athletes across all the different sports.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I said, look, I'm not going to ask you to sleep more, but if you want to fall asleep faster, here's how you do it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And we'll get into what I said, but I'm sure you're going to ask.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How do you fall asleep faster if you want to?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you need to wake up early, how do you fall asleep earlier than your body wants to?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How do you get moving during the day?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Let me teach you how to do this so that you become your own sleep expert.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if you want to get more sleep, here's what some of the benefits would be if you're not getting enough, especially in students, especially in athletes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But I'm not going to tell you what to do.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like, I don't know your life and I can't control your schedule, but here's how to make an informed choice.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
On average, time in bed increased by 40 minutes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Total sleep time increased by over an hour.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Most of the time they needed, they were already in bed anyway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And they gave up those extra 40.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I didn't ask for it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They found what was useful for them.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And actually, they were rating themselves as their grades were better.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They were more productive.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Their social life was better after they were sleeping better.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So first of all, I hammered stimulus control.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, I normalized some things like, you know, they would, what would happen is they would freak out when they wake up during the night and they have trouble getting back to sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I said, don't freak out, take a break, five, 10 minutes, get a drink of water, whatever, go back to bed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And reducing that performance anxiety.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Hammering stimulus control.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Wind down routine stuff like dimming lights.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Gave them blue blockers.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And in terms of morning routine, talked about getting light first thing in the morning.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A lot of that basic stuff.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But really it was, and it also coupled it with some education of, it talked about how different sleep stages work, talked about how sleep works, not as like a, this is sleep 101 class, but it's more of a, look, you're an athlete.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're trying to do all this stuff with your body and have it in peak condition and understand what's going on to the hood.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Let me teach you what you need to know about what we know about how the system works so that you can make the most informed choice that you can make.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Teach them about how circadian rhythms work.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Teach them about how sleep propensity builds across the day, dissipates, and when they're awake in the middle of the night, just because they haven't built up enough sleep pressure yet, so you've got to give it a little bit of time before you can go back to sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Teach them how these processes work so that it demystifies it a little bit so that
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Even if they have an awakening, it doesn't become a stressful one.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if they want to fall asleep earlier, they can learn to program that in and create those conditions.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like we, we hammered the don't lay down in bed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like if you're a college students, their bed is also their couch and it's also their desk and it's also their whatever.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So we had a sleeping part of the bed, wake part of the bed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, when you're in the wake part of the bed, you're sitting up, you know, you can lean back, but you're not going to lay down with your head on a pillow unless you're planning it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like, so we separated these things out.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Worked beautifully.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Uh, we did it for a semester.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it was like, it was like eight to 10 weeks.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's like typically six to eight weeks is normal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's usually even people who come in and say my sleep is terrible.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Often.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, and I'll say like, look, it's extremely unusual for someone to walk in unless they have some other major medical complication that's getting in the way that within six to eight sessions, they're usually sleeping way better.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Often by then they're like, you know, this isn't my problem anymore.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I'll say, you know where to find me if you need me.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Melatonin.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So melatonin is a hormone.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a very old molecule.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's in plants.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's in other stuff.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not a sleep hormone.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
except by association.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Melatonin is the hormone of darkness.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Melatonin is a nighttime signal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You produce it at night.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A great example of how it's not a sleep signal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It has no sedating properties whatsoever.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Melatonin doesn't.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You give melatonin to a nocturnal animal, it wakes them up because it's a nighttime signal.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
To the degree to which your body gets a nighttime signal and that makes you sleepy, yes, it can promote sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Melatonin can promote sleep in humans for that reason.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It can help you fall asleep faster.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It can help you stay asleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It can help you sleep more restfully because it's strengthening that nighttime signal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's what it does.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's also why it is almost universally useless for insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because if you have a conditioned arousal, remember, now everyone knows what conditioned arousal is.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you have a conditioned arousal, your body already knows it's nighttime, still can't sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So taking melatonin is almost never going to work to treat an insomnia condition.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you don't have conditioned arousal, if you just need a little bit of a boost, actually melatonin probably works just fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's also, you produce it natural.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
During the day, your levels are almost non-existent.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They start rising in the early evening.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They pick up, they peak during the night, and then they drop off right about the time you expect the sun to come up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And light suppresses it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So even if you're at peak levels during the night, turn on a bright bathroom light, plummets.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Then you turn off the light.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
As long as the clock still thinks it's nighttime, it'll regenerate them again.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
might take a delay, especially the older you get, the less flexible the system is, but that happens naturally.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Now, some people, when they take melatonin, they might be taking the wrong dose at the wrong time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So the way we started using melatonin as a treatment for something was
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Our natural rhythms are about 24 hours.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So some creatures, they use light from the sun.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like when you put a blanket over a bird's cage, they'll go to sleep because their natural melatonin starts spiking as soon as it's dark.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then it suppresses as soon as it's light.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Humans, we have mammals, we have our own internal clock that guesses what time it is.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So we could be in a cave and still keep a roughly 24-hour cycle.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Otherwise, the systems in our body would get all out of whack.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But it's not precise 24 hours.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a biological clock that is slightly longer than 24 hours in almost everybody.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Not quite 25 hours, but somewhere in that gray zone.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But what happens is, so it's like if you want to, if every day of your life is a string and every day is going to be 24 hours.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
and you had to produce the string to be the exact same length, what you do is you make all the strings slightly long and trim the edges off.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That way you can guarantee they're all gonna be the same.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's what physiology does to your rhythm.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It makes it slightly longer than 24 hours, then resets it in the morning to start it all over again with the morning light as it hits the reset on the rhythm.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
blind people who can't see light they get this their natural rhythm never gets reset so it's slightly more than 24 hours so if you were living a slightly more than 24 hour rhythm you woke up at six o'clock today you'd wake up at 6 30 tomorrow you'd wake up at 7 the next day and then eventually you're waking up at 2 in the afternoon it's miserable and then it cycle around it's called it's called non-24-hour circadian rhythm disorder where you just can't reset your rhythm with light
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
they found is you give someone a third to a half a milligram of melatonin in the evening and a blind person fixes the whole thing sends the nighttime signal at the time that it needs to see it and the system responds beautifully to it you're not trying to replace their natural melatonin that half milligram dose is the signal it's a clock signal it's it's what tells your body hey
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
nighttime now.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if you give it a little bit before you're naturally going to start producing it or right around that time, it sends the signal a little early.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's sort of like your body responds of like, oh, I didn't realize it was nighttime yet.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Better get started.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it starts your own natural process a little early.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that half milligram dose in the evening, like five hours before your bedtime is
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's the evening signal where your evening is hasn't even really started yet.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're giving your evening a little bit of boost.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's so it's basically like jet lagging yourself where you're you're telling your body it's nighttime before it's actually nighttime.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's not you're really telling that you're telling it it's evening before it's actually evening, like right around dinner or like usually two to three hours before your typical bedtime is when you start producing melatonin.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You give it a couple hours before that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's in the zone where you're looking for it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like give it in the middle of the day, your body's not looking for it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's in the zone where your body's looking for it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And you can confuse the system and think it's later than it really is.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That also means you'll wake up a little earlier because the whole thing got shifted.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Same thing as if you take that low dose melatonin as soon as you wake up in the morning, that drop...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
gets delayed a little bit.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it ends.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that ball lands a little further along than it expected to.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So your day started a little bit later than it thought it was going to.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you'll stay up a little bit later the next night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you can use that half dose, half milligram dose as a clock shifting dose.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So then why is everything over the counter like five and 10?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A, people think more is more and sometimes more is less, especially with melatonin.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If it's just a nighttime signal, more isn't more.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Five, you can take closer to bedtime.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's a little more of a sleep-promoting dose where it's more of like a, hey, body, you idiot, if you didn't know it was nighttime already, I'm going to scream it in all capital letters for you and get your act together.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it'll boost whatever natural sleep drive you have
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
that isn't interfered with by insomnia, it may boost it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So people who take that three to five milligrams with it, you know, closer to bedtime, it can have that sleep promoting effect, not because the melatonin was sedating, was it sort of got, was that strong enough signal to kick you into gear a little bit?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Now, a lot of times people will feel groggy in the morning with it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's because you just couldn't metabolize it fast enough.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That you gave yourself such a big dose, you already were naturally producing it anyway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you overfilled your bucket.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so by the morning, you still have melatonin floating around.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
backfiring.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So now you're telling your body it's nighttime when it's daytime because you couldn't get rid of the nighttime signal fast enough.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it had built up over time.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So often when I say, if you're taking melatonin at night and it's helping you, but you're feeling groggy during the day, cut your dose in half.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's the thing where...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's a lot of them out there that can be unreliable, especially from some of the manufacturers that don't have the good quality control.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It is regulated by the FDA.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's just, you know, there's just not enough money for enforcement.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So there's not a ton of enforcement.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But any of the larger companies...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They're actually going to have pretty good quality control.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And they are, if you look at those, the ones that are the bigger companies that are on the shelf, they're almost always right on target for what they should be.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I say that because what's on the bottle is actually not what's supposed to be in the bottle.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And a lot of people don't know this, but the bigger companies that have the higher quality and the higher quality control are following the law.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The law says that the amount on the bottle has to be within a certain percentage of the amount that's in the pill at the expiration date.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That is the definition.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if you have a supplement that's sitting on a shelf with a three-year expiration date,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
and you're working with a company that's trying to do everything really well and correctly, your chemists and food scientists have to calculate exactly how much they have to put in that pill so that as it degrades naturally over time, how much will it degrade to the point to hit the target two to three years out?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's actually the calculation they're making.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So in melatonin, that answer is usually 30 to 50%.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So when you buy melatonin off the shelf and it says five, it's probably closer to eight, seven or eight when you buy it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then two to three years later, yeah, it's five because they did their job.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They followed the law and they had really high standards in their manufacturing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But it's still, you're probably taking a higher dose.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And they can't tell you because the way the law is written, it's like if you tell people what's in there is different than what's on the bottle, you've now changed the label and now you have to meet that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's complicated.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The law was written in the way that I think they didn't foresee this problem.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
People need to know that actually, if it's a good brand, it's actually going to be higher than what's in the bottle because they're going to calculate in the overage needed to be able to degrade to the point that it hits the target.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Isn't that crazy?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
People don't know this.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So less is more, for sure.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's also why I say, if you're still having effects, actually, your dose might be too high.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Just cut it in half.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The other thing that's worth mentioning about melatonin is it's actually a very potent cellular repair molecule.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Those effects seem to be stronger at the higher doses, actually, like closer to the 10.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But that's where you get more side effects, too.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So most people don't need it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We have an immune system.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Melatonin as a recovery molecule is a very old molecule.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
our immune system probably does the trick, but that's also why when people take melatonin supplements, they get sick less.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It was seen as an adjunct treatment during COVID that didn't conflict with any of the other treatments, but actually made
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
illness recovery better.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Melatonin is a really cool molecule.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's just misunderstood.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, it is a hormone.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What other hormone do you just like buy over the counter in sort of unlimited amounts like it?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, there is, to my knowledge...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There is no evidence that that actually ever happens, to my knowledge.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a worry, but melatonin is so old that you're going to produce it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The way to stop producing natural melatonin would be aging.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That reduces it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But to my knowledge, there is no data that shows that continual use of supplementary melatonin changes or reduces your ability to naturally produce it at night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is there remodeling?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't know.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I haven't seen anything that's concerning in any way.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I just haven't.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's no finding that when people have looked, it doesn't really seem to be doing that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It doesn't seem to change the same way other receptors do.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Again, it's a very old system.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's an old built-in system that is meant to be able to deal with flexibility rather than respond to it super quickly.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I haven't seen anything either.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe findings will come out in the future when people look at it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
This is the other thing that other people need to know.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
This is about supplements in general.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That research on supplements is scarce.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
especially really well done research in highly controlled conditions, not because, to be honest, not because there's any sort of like conspiracy to keep the information out of people.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's just that research is extremely expensive to do.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
My day job is in research.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That research is extremely expensive to do.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
In pharma,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's because, you know, you can do some of that basic stuff with research and pharma has the deep pockets to do this.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And the reason they do is because they have IP racked around this.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Why drugs are so expensive?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because it costs about $2 billion to bring a drug to market and 10 years at least.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
In supplements, you don't have that IP protection.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can't patent drugs.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
supplement that naturally occurs you might be able to patent a molecule as an as an additive or something but that's extremely rare in the supplement space so supplement companies have no they can't a they can't charge what drug companies can charge they don't have the deep pockets to pay for this research they don't have the ip protection around it which would incentivize them why would why would a manufacturer spend a spend two million dollars on a clinical trial that their competitor could just take the results from and claim as their own like
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And NIH, who funds, I mean, people need to understand how absolutely fundamental NIH is to all health research in the US.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, every bit of health research in the US absolutely depends on a healthy NIH.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And NIH...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
As much as they fund whatever, I mean, they're dramatically underfunded already compared to the need, but supplements don't seem to ever rate as high enough priority.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Where they're dealing with trying to cure cancer and Alzheimer's disease and sleep apnea and other major health conditions.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And supplements, by definition, don't treat medical conditions.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They promote health, but they don't treat conditions.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Help prevent.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They could.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's just...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
people don't understand how competitive grant applications are for NIH.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so to survive that competition, studying supplements is really hard.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's why like the deep pockets don't have as much of an incentive to study it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's not that...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not that anyone's trying to hide the research.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's that it's really expensive to do and no one's stepped up willing to pay for it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not the supplement's fault.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not the company's fault.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's just, you know, I would love for there to be more investment or if there was a public outcry that like, look, we need these studies.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Hopefully we'll get them.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So a lot of them have evidence that they're definitely not nothing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, none of them have beaten placebo to treat insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The closest that came was Valerian.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, but when you pull the data, it still doesn't beat insomnia, uh, placebo for insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It can't, but it is sedating.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It can be calming.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, magnesium also does seem to promote sleep in a number of different ways, actually more than just one way.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Doesn't usually treat insomnia, but it can help promote sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Glycine also.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Great data on glycine showing that people who take glycine, it can help fall asleep, help stay asleep a little bit better.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A lot of these supplements, it can help you fall asleep and stay asleep a little bit better.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Some of them don't do anything to sleep per se, but they work in terms of
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
calming.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So calming isn't sleep inducing, though for people who don't have insomnia, because if you have conditioned arousal, you can be calm and still not sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But for people for whom a little bit of calming and relaxation is really helpful, that's where things like the L-theanine and some of these other more calming things like the chamomile and some of that stuff that can be calming can actually be helpful.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
even if they don't actually technically do anything on the sleep side.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Other things that can help promote sleep, things that have anti-inflammatory and anti-oxidating properties.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Remember, your body's doing a lot of that healing at night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so if you can help give it those raw materials.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So this is where there's certain supplements out there that actually seem to have some of those anti-inflammatory properties.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And when you take them, you might be sleeping better.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, when people take ibuprofen, they can also sleep a little bit better because those awakenings and arousals due to discomfort might be just a little bit less and might help you sleep through the night a little bit more.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's a few things, but that's the difference, where just because something is not nothing doesn't mean it is a cure-all.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like not black and white.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A lot of these supplements can be helpful.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I recommend them for all of the things that they do, but I also recommend them for none of the things that they don't do.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I think there's a gray area that I think people have a hard time wrapping their head around.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I haven't seen the thermal regulation stuff.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Poor body temperature?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's unclear to me whether that's a cause or an effect.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But either way, does it matter if that's what you're taking it for?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, it does seem to promote those inhibitory.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So a lot of people who are taking workout supplements at night for recovery, like take one that's, if you're taking aminos at night, branched chain amino acids in general could be good for recovery, especially after training.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if it's got some extra glycine in it, all the better.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if it's got a lot of glutamine in it, you want to not be using that because glutamine is activating.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so, I mean, I've had athletes I've worked with who like complained, complained about their insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Turns out they're taking these nighttime supplements with a whole bunch of glutamine in it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's sort of what's counter, that's what's getting in their way.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's not just about supplements at night that can be helpful.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's avoiding stuff that can get in the way, like B12.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
B vitamins are good to take at night because they can help with recovery.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
B12 help boosts the ability of light to suppress melatonin.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You don't want to take that at night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You want to take that in the morning.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
B12 is great in the morning because it can help wake you up a little more for a bunch of reasons, including its ability to help light suppress melatonin.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But you don't want it at night when even a little bit of light can start getting in the way.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I have this dream one day of having like an AM vitamin and a PM vitamin where like some stuff might be better at night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like you want to, if sleep is all about recovery and repair, put those raw materials in play at the time you want to use them.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If they're going to degrade or you could just take them in the morning if they're going to hang out all day anyway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But yeah, I mean, some of that multivitamin you might want to take in the morning.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Totally separate.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, THC is a good place to start because THC seems to have pretty reliable effects on sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Surprises nobody who's used it when I say that, but it can help you fall asleep, can help you stay asleep, can help you feel more refreshed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
THC does.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
However, there's three downsides of THC.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Four, if you're an athlete.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
One is that the sleep promoting effects fade over time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So often it works great for a period of maybe a few weeks, but then you'll notice that it stops working in the same way.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so people start escalating doses for that reason.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so maybe, you know, it's short-term benefits and long-term benefits are different.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's number one.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Number two, in a lot of people, not doesn't seem to be everybody, but in a lot of people can be a very potent REM sleep suppressor.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A lot of people don't realize that antidepressants also, most antidepressants are potent REM suppressors.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like you can knock out 50 to 75% of all your REM sleep of the night by taking like a Lexapro or an SSRI or THC.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like, why is it, if REM sleep is so critically important, and we'll get to this when we talk about sleep stages on wearables, if REM sleep was so critically important for what it seems to do, why is it that when all these people who are taking antidepressants are not falling down, not being able to remember things?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Don't know.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
My hypothesis is these processes are way more complicated than we realize.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And when we see a decrease in REM sleep, we're not seeing a decrease in the process itself.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We're seeing a decrease in an effect of the process.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What we call REM sleep as these physiologic signals and brainwave patterns,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe it's downstream of whatever's happening under the hood.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And just because you don't hear the downstream signal anymore doesn't mean the thing wasn't still happening to some degree.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But then again, with depressed people, if their ability to process information is fundamentally flawed, because you're...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I mean, this is like when people are depressed, they see a neutral stimulus.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It feels negative to them and it makes their life more miserable.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, stop processing things emotionally then like, and at least, at least coming to neutral and blunting is better than it's like, who knows?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The answer is who knows?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is that a benefit?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is it impacting memory?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Might that be part of what's going on in terms of THC's impacts on brain neurochemistry and some of the negative effects?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't think anyone's been able to take the time to study that pathway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So anyway, that's the second one.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The third one I just did want to mention is when you stop using THC, you get, just like any kind of sedating medication, you get an insomnia rebound.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And with that insomnia rebound, because it was a REM suppressor, you get a REM rebound.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you can get vivid nightmares and like really unpleasant dreams and the worst insomnia you've ever had.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So then you're like, I need to take this or else my insomnia comes back.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When the insomnia was a withdrawal symptom.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So...
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you could become dependent on it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, psychologically, where it's just like you get that tolerance.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you're taking it, and you're sleeping sort of normal, and then when you take it away, your insomnia ramps up, but then it'll usually fade back to baseline.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It was just a reaction.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But you don't know that you think that you're using the THC to keep the bad insomnia away when really whenever you pull that bandaid off, it's going to hurt for a little bit, but then it'll be fine.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then the only other thing I was going to mention for athletes is the increased injury risks due to THC because of the motivation and the coordination stuff that you get sometimes that like whatever your sleep problem is.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you're thinking of using THC for it, there's probably a better option that's less harmful.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
All I know is that people who are using it more, I mean, we don't have great data on the timing of use.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That would be a cool study to do.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But it just does seem to be that there's more injuries.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's the daytime amotivation.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And amotivation being not just like the stoner sitting around like, oh, I don't want to do anything all day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you're an athlete on the field...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You need every split second to make these choices, to be paying attention, to be thinking ahead and all that stuff.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And you've got just a fraction of a piece of a cloud there.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
it gets in your way and, and one wrong step, you know, could be twisting something, you know, I guess just, just one of those things of like, there's probably a better option out there.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, I'm just saying, but, but that's THC.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So THC does have effects on sleep.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They could be relatively short term.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They could produce a rebound when you stop taking it.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And there could be REM effects.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe not.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is it the same REM effects as you get with antidepressants?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Not clear.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's murky.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The literature is murky.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You got to remember, until very recently, researchers were almost not even allowed to study it because it was a scheduled substance and it was federally illegal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So anyone who takes federal money for research, and again, NIH is the lifeblood of all research,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
you were essentially forbidden from even studying it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Now we can sort of start and that work is being done.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Canada started it because they legalized it first.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So they're actually doing a lot of really great THC research up there.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
watch the space next 10 years.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I think more stuff is going to come out.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
CBD?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Much more murky of a story.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
CBD is, is a legit molecule, especially in terms of the things that it does.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But the sleep data from CBD are extremely murky.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, about, about half the studies that have used CBD have shown that it could benefit sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, the other half don't.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Some of them actually show that it makes sleep worse.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The dose and the timing seem to matter.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The individual differences seem to matter.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, it also seems, so it's one of those things where like, if I have a patient who says, should I try this?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I would say, I won't have any objection to you doing it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I just don't have super high hopes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And to be totally honest, most of the patients that I've had say, yeah, didn't really help and, or maybe helped a little bit.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's also the difference between relaxation and sleep promotion.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if you have insomnia, a little bit of relaxation isn't going to be enough.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if a little bit of relaxation is all you need, maybe it'll help.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't know.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Lower dose better.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, it looks like it looks like looks like there's a sweet spot for dose.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can have a dose that's too high, which can actually make sleep worse.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But then again, if it's too low, then it won't be doing anything.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't know all the doses of the different studies.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's also why there was such murkiness in the literature where people are using different doses at different combinations at different times of day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't have any clear answers about CBD, except I would keep...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I would keep an open mind with it, but expectations in check.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, see, it's from a sleep perspective.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I haven't seen any strong data that shows that it does much to sleep-wake regulation itself, that its effects on sleep are usually secondary through anxiety and stress.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I could be wrong.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I am not like, there are people who know way more about cannabis and sleep than me.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But from what I've seen, it seems to be going through that indirect path.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Does it have the REM stuff?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I haven't seen anything that shows that it does in the same way.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, it's like most of the studies show it doesn't do much of anything to sleep anyway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So unlike THC.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Alcohol is probably the most used sleep drug in the world, right?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So the thing about alcohol, it would surprise nobody to tell you that alcohol can make you fall asleep faster and actually sleep a little bit deeper in the very beginning of the night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, but the thing about alcohol is sorry for the fact that it's not good for you for all kinds of reasons.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It gets out of your system very quickly.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You metabolize it relatively quickly.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so what often happens with alcohol is when the alcohol leaves your system, it creates activation, creates a rebound.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So often when people are drinking to fall asleep, they fall asleep fast, but then they wake up in the
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Anyone who's had sort of too much to drink and fallen asleep may have that experience where you wake up and you're up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And you're just like, oh, I don't want to be up, but you're not falling back asleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it's because the alcohol creates that reaction.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
One of the reasons it does that is as the alcohol molecule metabolizes and becomes acetaldehyde,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It can become a neural stimulant.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The acetaldehyde could become acetate, which could become a neural stimulant.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And as the liver is processing the alcohol, it can create a glutamine rebound, which can be activated.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So there's all these things that can end up being activated from the alcohol a couple hours in.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's also why it's not a great sleep aid.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, a glass of wine after dinner is not going to, for almost everybody, is not going to be that big of a deal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you're drinking enough where it's making you sleepy, that's how much it's going to be waking you up later, probably.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if you do it earlier, then you're... If you're having wine at dinner and then you've still got a few hours, the alcohol is probably out of your system by the time you get to bed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The only thing you don't want is to time it so that the activating part of the alcohol being out of your system isn't when you're going to bed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's sort of a tricky part too.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But usually, to be honest, the amount that most people are drinking, that's not so much the issue.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But what's really cool is that you can see if you drink before going to bed, what's great is some of the newer wearables, they pick it up right away.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You see that heart rate data.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You see that lack of recovery happening.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It was still a toxin that you're processing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I've had a number of patients come in thinking like, well, I used to, you know, I used to drink some wine before going to bed and I thought that would mellow me out.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then I looked at my wearable data and realized it made my sleep crappy.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It made my sleep terrible.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so I stopped.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so getting that feedback can sometimes be helpful.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, I mean, caffeine, probably the most used psychoactive substance in the world.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's a reason why people use it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It works, it's relatively safe.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Coffee is actually a great source of antioxidants and phenols, especially if you're actually just, if you're drinking it from coffee, not just the isolated caffeine molecule.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It picks up, peaks at around 30-ish minutes, then trails off.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
For most people, four to six hours before bed is the last time they should be caffeinating in any way.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Some people, they can drink an espresso, go to bed just fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
People metabolize it differently.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
For some people, 10 to 12 hours is actually...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
too much where they need to stop in the morning or else there's just just enough floating around their system in the evening where they're not like jittery from caffeine they just might have a harder time settling in so that's a real thing people can actually because doesn't caffeine shift your circadian rhythm over as well it's not a circadian signal as much as it can be like an alerting signal and which can change your activity rhythm which it's which is more of the circadian signal
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't think, I don't know, I haven't seen anything, I could be wrong, but I haven't seen anything with caffeine itself as a potent circadian marker, except that if you drink caffeine around the same time every day, you can make it one.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it increases activity, which is itself a circadian marker.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, it might have.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like it might have shifted.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
My guess is it would have shifted, it would have delayed, they would have probably increased their activity level, increased their light exposure.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's why I like, it delayed sleep onset, but I don't know what it did to endogenous circadian timing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But I'll have to take a look.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't remember, I don't remember...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A paper looking at, so like in my world, there's a difference between behavioral rhythms and circadian rhythms.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because there's like a circadian patterning, but like, did the melatonin rise at the normal time?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It just got blunted because of the light you turned on and the activity you were engaging in, for example.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, I mean, it increases fast frequency EEG activity, so it'll make your sleep shallower.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it'll probably, I mean, I'd have to look at the literature, but if I had to make a prediction, my guess is it would dramatically reduce slow sleep and deep sleep because you can't get into that stage if your brain's sort of still wired and active.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It might be.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It might be.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But also again, people, there's huge variability in how people metabolize caffeine also.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So some people might be more resistant to it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Some people like I'd be for those people, I would really be curious to see their data.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or probably.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
No, that's when it's peaking.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like, I don't know.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or maybe just the way it interacts with adenosine is different.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or maybe they're just so sleepy.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Their sleep drive is so high.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's the way adenosine is interfacing with their sleep-wake rate.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because adenosine itself isn't sedating.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It builds across the day and interfaces with that system.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But the adenosine itself, like you can't like take adenosine and fall asleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like it's, that's not how it works.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So maybe different, you know, humans are humans.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We're all different.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And, you know, our wire and some of the, sometimes some people, their system might be hooked in, in a different way.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're talking about like one person here and a person there and like getting 20 of them to come into the lab all at the same time and look at a systematic evaluation.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't know that anyone's ever really done, to be honest.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's more like clinical reports.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, I could do this and sleep fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I've seen people who drink coffee at night and their sleep looks fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like, who knows?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, so, so he is the world's leading expert on that, on that issue of the timing and, and he tells, um,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
these incredible stories about how just the cellular machinery of transporting glucose fuel into the cell is partially clock dependent.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And, and from the first bite of the day, once that machinery starts, it has a certain window of maximum efficiency that just, that only fades.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like it's, it's fascinating work.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But as a psychologist, I,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I have other perspectives on this as well, where a lot of times people don't eat at night for metabolic reasons.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They're eating at night for emotional reasons.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They eat at night because they feel like it helps them wind down.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They eat at night because they're stressed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And what's interesting is when you, in a sleep deprivation study, if you take somebody and you sleep deprive them, there've been a number of studies that did this and they look to see what you see, what calories they're consuming.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And on average, people tend to consume about 350 to 600 extra calories per 24 hours when you sleep-deprived them in the lab.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Not in the morning.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If anything, they eat a little bit less first thing in the morning.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Not in the middle of the day, not snacking, not dinner, but after dinner.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's when all the snacking, the extra snacking seems to occur.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
especially when people are kept up past the point that their body wanted to go to sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if you're up and all of a sudden, and it's getting late and all of a sudden you're really hungry, you probably should have been in bed already.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That was your brain telling you, what are you doing up still?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I guess you're going to have to have another meal if you're going to keep going, but because you're supposed to be in bed already.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I was done.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like we checked out, like, are we doing another shift or what?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And there's reasons for this, but people start craving... For a lot of years, people in the sleep world were talking about, is it carbs?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is it fat?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I just think it's energy.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
People are craving energy.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They're craving calorie-dense food.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They're craving pleasurable food, food that feels good to eat, highly palatable food.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
especially sort of like the later at night it gets.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, there's a reason why people generally don't crave a salad at two o'clock in the morning.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, even if they would during the day, it's your thinking and your emotional reasoning and your choices are fundamentally different, especially between two and five in the morning.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That time seems especially vulnerable.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
In our lab, we're studying that vulnerable time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We're calling it the mind after midnight, like on how you make different choices in that zone.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
All kinds of bad things, like suicide spikes in that time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Four times greater than you would expect by chance than any other time of day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Spikes in that time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Violent crime also spikes during that time for maybe different reasons.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But unhealthy eating.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Also, like 3 a.m.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
food.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If I tell you this is the kind of food you want to eat at 3 a.m., you know what kind of food I'm talking about.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it's not healthy food.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Why is that?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Why is that that there's this?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I don't think this is a pathological thing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I think this is a normal human function that when our brain is awake, when it wants to be asleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
especially when it's right there in that circadian dip of all kinds of other functions.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's this perfect storm of bad choices where it's reward seeking, but decreased reward processing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So we seek the thing that feels good, but it feels less good when we do it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So we seek it more.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And our decision-making is we're not thinking about tomorrow.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
This is also why people wake up in the middle of the night and they're all freaked out about stuff.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then in the morning they look back and they think, man,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I was all worked up about that, but it's really not the end of the world.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I can solve this problem.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Our brains, when we're kept awake, when we don't want to be, that we're not our best self.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it applies to food too.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I know.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't know.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, we've known for years that... So if you ask a circadian scientist, is shift work worse for you than smoking?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They will usually have to stop and think and be like, ha, good question.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then you were supposed to say, I didn't realize that was a hard question.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I thought it was obvious that smoking is the worst thing ever.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like if you smoke, whatever else you do, it's the smoking that's probably gonna kill you.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Shift work isn't good for you.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Shift work is a problem.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
you know, shift, like we're the only species that shift works ourself on purpose.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like anyone who has a pet knows, like they might be up for a bit during the night, but not because they have to be.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because, you know, mammals sometimes sleep in bouts and humans also are awake in the middle of the night for a certain amount of time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But, you know, it's forcing a square peg into a round hole and there's consequences.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Some people may be more focused
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
resilient.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
People who are more night owls, they might be more amenable to taking a night shift as long as they're able to go home at four o'clock in the morning and go to sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
People who are early birds might be more amenable to taking a night shift as long as they can sleep between like eight p.m.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
and two in the morning.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So for them, maybe it's not as extreme as shift work as, you know, maybe it's not as extreme, but shift work in general, it's a known carcinogenic.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It increases diabetes risk, increases dementia risk.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Shift work isn't good, but yet we live in a society that demands it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Someone's got to man the phones.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Someone's got to drive the fire truck.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Someone's got to, someone's got to work the hospital.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, you know, do all shift work occupations require shift work?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't know.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's like, do all factories need to run 24 seven?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like, I don't know, but it's a trade-off.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, there's this phenomenon in the hospital.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, it's just, it's just, that's the shift work that's closest to my life where someone brings the box of donuts at the start of the shift and no one touches them because everyone knows that like they're bad for you.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But by the end of the shift, they're all gone.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Decision-making, it gets impaired, especially when, and what food is available in the middle of the night too.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What would happen if,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If we go into a shift working setting and set up palatable but healthy food, you know, why don't we have nighttime snacks that are just healthier, that feel good to eat, that satisfy those cravings, but just don't do the same kind of damage?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And why don't we make those available?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't know.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, I don't know why this isn't, why everyone isn't doing this.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It seems obvious to me.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's a good solution to not have it available.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, so the first thing for shift work is if you can keep a reliable shift, if you want to turn your day into night and make that permanent, that will actually minimize the damage.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're just in a different time zone.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you stay in that time zone, it's the shifting around that causes the, it's the, it's the unsettling the system that causes the problem.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So the more, the more infrequently you keep shifting.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's the problem.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But anyway, so, so napping, napping can be great.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Think of a nap like a snack, right?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
where are snacks good for you or bad for you?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, it depends.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Healthy snacks are great.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A healthy snack in the middle of the day can help stave off hunger, increase your energy, increase your focus, especially if it's kind of a healthy snack, high protein, some fiber, maybe a little bit of sugar or something in there to make it palatable, but you don't want to load it up with calories because you don't need them.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Same thing with a nap.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A nap is
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
On purpose, that is restricted in time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You want to wake up before you drop down into that deep sleep if you want to make it sort of like a power nap.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And you should remember, you're dropping down to stage, but you want to wake up before you drop into stage three sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So in the middle of the day, it could be an hour.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The closer you get to where your body is trying to drop into it, that window shortens.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it could be just 15, 20 minutes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
the later in the day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sometimes you're going to drive, like you can't, you shouldn't nap.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
when you're in your biological night, don't expect to nap because you're gonna drop straight into it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But the further out you are, the longer you can make it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so that it can increase reaction time, increase focus, increase learning, increase training recovery.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's data that shows like even in sleep deprived people, a decent nap in the middle of the day can dramatically improve metabolism, muscle strength, all this stuff.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They can be great.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's sort of a power nap.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you're napping all the time, it's like if you're snacking all the time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not the snack that's the problem.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's why are you snacking?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, there's also a different kind of nap that shift workers can use.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I call that a sleep replacement nap, sort of like a meal replacement shake where no one looks at that and thinks that that looks like a meal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Uh, no one's confused that it's really a meal, but it does the trick in a pinch.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And what a sleep replacement nap is.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Athletes do this too when they, um, uh, especially when they're, when they have late games and they have to wake up in the morning, college students do this one all the time where you go through a full cycle.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You actually make it all and you get all, you get a whole cycle of deep sleep, which does exactly what it does at night too.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not quite, quite as good, but it, it, it does the trick and you want to wake up after you've made it all the way through in the middle of the night during your regular sleep period.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That'll take, you know, 90 to a hundred minutes during the day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It might take two to three hours.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
To make it all the way through because you're not expecting it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You have a system to protect yourself from dropping into deep sleep during the day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Your body doesn't want it there because it's trying to protect you.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you stay in your nap long enough, your body's like, all right, I guess we're doing this.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so it gets in it and you get all the way through.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if you wake up out of that feeling pretty good,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, that counts almost the same as nighttime sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's just most people don't have the three hours in the day to do that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Shift workers do.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so they can do like either like right after a shift or before a shift or something, you can do that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or even a strategic nap, like while you're on a shift, you can get a little bit of a nap and sometimes be able to function.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sometimes...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're too much in the middle of your biological night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that one little nap, it's like you're starving and you only get one bite.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And sometimes that's a little worse.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Everyone's a little different.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But think of a nap like a snack and use it strategically like you'd strategically use a snack to stave off hunger and to make it through a shift.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, that too, because then a lot of times you could be drinking a lot of caffeine on your shift, but then you get home and you can't sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And which makes you more tired on your next shift.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So how should shift workers use coffee?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Strategically.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, you should use it as, think of it as, I will drink coffee.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
In about 30 minutes, it'll have its peak effectiveness.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I, in about six, for at least the next six hours, I will not be in a sleep window.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so the higher the dose, the longer that window goes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you might want to caffeinate at the start of the shift, but not in the second half.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So mostly, the answer to that question is like mostly no.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Traveling a couple time zones is totally different than traveling a bunch of time zones.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like going to China or going to Europe is very, from the West Coast US anyway, is very different than going from New York to LA.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
New York to LA, it's a few hours.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And you'll adjust within a couple days.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You could adjust probably within two to three days.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're probably fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Traveling that far, the circadian literature would say that it takes about an hour per day to adjust.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Obviously, faster going west, a little slower going east.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But when you're 10 to 15 time zones away, what is day five?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
four versus day 12 look like?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're not going to slowly adjust.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's going to be in, it's going to be jerky.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So what I would say is when you get on that plane,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
think of yourself as having had maybe just a very short day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I like sleep depriving myself a little bit before these long flights.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, and you get on the plane.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I like to try and schedule my flights so that it would be great if I traveling to Europe, it's easier to do this where you, where you time the flight so that it lands in the morning local time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you're taking off in the afternoon from the U S and it might be three, four or five, six in the afternoon, but you're landing at 10 AM local time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So as soon as I get on that plane, I'm like, okay, it's nighttime.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I have this eight hour, eight, nine hour flight.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, this is going, this is my night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So I'm going to have crappy sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'll sleep, sleep on the plane when I can.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I got my
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
earplugs got my eye mask got my melatonin got like you know whatever um i will do what and and i'll do whatever i can to catch a little bit of sleep on the plane i'll have a crappy fragmented night of sleep on the plane land in the morning local time wake up i'll make it through my day just fine i'll power through the day
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
cause my sleep's generally good beforehand.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So I'll be pretty resilient, make it through the day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I will be exhausted by nighttime local time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I'm essentially brute forcing my sleep wake homeostasis, even though I'm essentially my circadian rhythm is way off, but I'm tired when I want to be asleep and I am awake when I want to go around during the day and I'm getting the light exposure during the day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I, so I spent a lot of time outdoors when I travel and,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so I'm sort of brute forcing a little bit.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like, I'm not going to be fully adjusted.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And, you know, maybe if I'm there for a week, I will be, but, but those first few days, I mostly make myself sleepy when I want to be unconscious at night when it's dark, even though my body thinks it's daytime and be awake when the sun is out and be moving and don't nap.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I do not nap for that reason because I,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'm, I would be, it's sort of like, if you're taking a snack, don't, if you're going to have a light snack, don't have it be at dinnertime because that snack is going to be miserable because then you're going to wake up and you will have dropped into deep sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I would, I would, especially as you're still in the adjusting period, don't give yourself mixed signals, but try and, and if the, and if traveling to Asia is more complicated because the fight's so much longer, but.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Think of it as local time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Think of when you're going to land.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When do you want to wake up before you, it could be a few hours off.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's, that's probably fine to adjust to, but like, you know, if your flight is going to be landing, say like in the afternoon, but you're going to be taking off like the day before or whatever on the clock, think of it as you're going to be landing the next day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
have some crappy sleep on the plane.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The other thing that will help is planes are slightly hypoxic of an environment and oxygen rhythms.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Actually, there's some great data.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's a lab in Israel that's been working on this, especially showing oxygen itself
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
is a circadian signal because oxygen dips during the night when you're asleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So being in a slightly hypoxic environment for an extended period of time, it's easier to trick your body into thinking it's nighttime than it's daytime.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then as soon as you leave the plane and they open the door and now it's normoxic again, that can be an alerting signal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So timing it that way is also helpful.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What about exercise?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Exercise too.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Exercise is an awakening signal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So there's not much exercise you can do on the plane without annoying everybody, at least, I guess.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But as soon as you get off the plane, that's a great time to be moving.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
because you want to send that daytime daytime daytime signal even though you're in your biological night say no no it's daytime daytime daytime and get light suppress whatever natural melatonin you have take the melatonin at night to to because because you might still be producing some of the melatonin during your biological night which is the environmental day and not producing that melatonin at night when you want to be so that's that's when you might supplement
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, that's the thing with jet lag.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Send yourself a daytime signal when you want your body to think it's daytime.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Send yourself a nighttime signal when you want it to think that it's night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And, you know, so you can block light as a daytime signal or give light as a daytime signal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And use melatonin as the nighttime signal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or if you're going to use sunglasses, make them kind of blue tinted.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So even if it's blocking the UV or whatever, at least the light.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's the blue green frequency of light that sends information to the clock.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's why the orange lenses block it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But wear like a blue or green or tinted sunglasses if you're going to wear sunglasses in the morning.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's no data on this.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I just made that up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But it should work because as long as you're getting that frequency of light, it's the bluish-greenish light that sends the information to the clock.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But it's also, I live in Arizona, sunglasses, if you don't want macular degeneration, you need to wear sunglasses when you're outside.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So how do you get...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
enough light to, to, to influence the clock without doing retinal damage.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And, and so that's why, you know, I don't know.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'd love to see data on this.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't know that anyone's actually studied this.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If they have, um, I I'd love to see it, but that's my pet hypothesis.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You want the blue light to inhibit melatonin.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
In the morning, you want it to.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Exactly.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
In the evening, you don't want it to.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Excellent question.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
People need to know that using wrist-based movement to estimate whether someone was asleep or awake across a night has been around since the 1970s.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That data has been well worked out.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Those algorithms are pretty robust.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's actually shockingly good.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can predict with about 90% accuracy using movement alone.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And this was analog devices that were on a tape backup or eventually 64 kilobytes of memory on the whole watch.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
With that level of technology, you could get over 90% accuracy minute to minute.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Were you awake or were you probably asleep relative to brainwave activity?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sleep versus wake.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's what these devices are best at.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They've always been best at.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That is the data that I would trust the most.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
With the asterisk of...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's going to be different from the brainwave activity in that the brainwave activity will pick up lots of little awakenings that the movement detection probably won't.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it will underestimate wake time relative to looking at brainwave activity.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But it will overestimate wake time versus your self-report.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if I asked you how much you slept and you said seven hours and your watch says six and a half, that's not a problem.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're measuring two different things because the watch is probably picking up awakenings that you don't remember.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So were you physiologically awake during that time?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Probably.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Could it have picked up stuff erroneously?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, maybe.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Were you awake during that time?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Probably.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Does it matter?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Probably not.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, so, cause all of the guidelines and recommendations that people, you know, the seven hours of sleep guidelines.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, I, I, I was on one of the, the, the panels, I was on the ASM and SRS, the CD, the panel funded by the CDC to develop time recommendations.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We were there in the room, we were arguing over this.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And those recommendations are not based on wearable data.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They're based on, on average, how much sleep do you feel like you get?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because that is what's correlated with the health outcomes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The wearable data is a lot more murky in terms of its correlation with the health outcomes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's different.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if you're, if you're targeting a certain amount of sleep based on guidelines,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The wearable data can fall under that and you're totally fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like up to maybe an hour even under that and you should be totally fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's, I trust it to be correct and accurate for what it is, but it doesn't mean it's measuring the same thing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so I expect it to be a little different.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's, and that is what the, what it's best at.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The heart rate data are also really good separate world in that the heart, you know, photoplethysmography for getting heart rate data, that science is really well developed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And, you know, you can get really good heart rate data with pretty good resolution from the wrist.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And for even from the finger, you can get pretty good heart rate data.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So, so yeah, in terms of the other stuff, there's, there's sort of two levels of other stuff.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
One is the sleep staging data.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And the other one is other metrics like recovery or readiness or sleep score and all that sort of stuff.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The sleep staging data, it's a ballpark.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's actually better than a lot of sleep people assume that it is in terms of its level.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's probably between 60 and 80% accurate.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's not nothing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's also not perfect, but it's also not garbage.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like it's, it's helpful.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's, it's probably ballpark correct.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, kind of remember what sleep stages are.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We were looking at different patterns of brainwave activity.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then in the 1930s, people looked at these squiggly lines on paper and put them into four buckets.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then it became five and then it was back to four.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Just are you stage one, two, three, or REM based on the pattern of squiggly lines?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
This is humans rating it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Do they exist in nature?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
No, we made them up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, this is how humans categorize stuff based on patterns of brain activity on the outer layers of the cortex that are fluctuating during sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The fact that you can look at heart rate fluctuations in combination with movement and get a really good estimate about which state of brainwave patterns you happen to be in at that moment, even though two humans can't always agree when looking at the same squiggly lines.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is that stage one or stage two?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is that REM?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is that REM or did they drift into stage two or stage one at this point?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Eh, it looks kind of similar.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'll call it REM.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, I'll call it stage two.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You see this all the time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
This is why we don't even use AI yet.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
to rate these things because humans don't trust them because they can't even agree with each other.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's no gold standard that you can even train a lot of these AIs against because even the humans can't agree.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's a moving target anyway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So the fact that you can get that close from this stuff on the wrist, I think is a miracle, but you got to keep your expectations in check.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like playing two games of telephone going in opposite directions and using the result of one game of telephone to guess not what the source was, but what the other game of telephone came up with.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So the fact that they're even in the same ballpark, I think is great and useful.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But what that also means is,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
don't read too much into it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like if you, if it shows very little deep, first of all, I can't distinguish stage one and stage two at all.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So they call it light usually.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And as I mentioned before, those are very different things.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you have a lot of stage one, that's bad because your sleep is super shallow.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You have a lot of stage two, that's normal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's what should be most of what sleep is.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And the deep sleep detection is only about 60 to 70 percent accurate at best in most people.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So when people say like it's not showing I'm getting enough deep sleep, I say, well, the algorithm isn't picking it up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It doesn't mean you're not.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It doesn't mean you're not getting it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And B, if you weren't.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
As long as there's no barrier to your body obtaining, if you don't have untreated sleep apnea or chronic pain or an environmental stimulation to prevent that deep sleep from occurring or drinking alcohol or whatever, your body is doing whatever it wants to do.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if it doesn't want to take more, because as people get older, they take less anyway, you know, growing people, healing and recovering people usually need more, but
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you're not getting it, A, does it matter?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And B, how do I know you're not getting it?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so it's, you got to interpret it with, with that caution.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's the caution with the sleep stages.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If I show you what a brainwave tracing of sleep stages and a wearable tracing that you can tell you could, if it's a good device, you can easily tell these are the same person on the same night if you looked at them.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you actually counted the exact number of minutes, you would probably find that 20 to 30%, at least of those minutes didn't exactly agree with each other.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
but you can tell visually.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's why clinically I look at it visually.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't actually count the minutes because I don't depend on it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And actually one night of data, is it worth much?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's more about the weekly trend or like trending and changing over time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's what I care about.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's the sleep stage of data.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The third bin is the metrics like the scores with very few exceptions.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Most of those scores are, I give almost no attention to those.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I can be ungenerous and say they're mostly made up nonsense anyway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'm talking about anything that's called like sleep score, sleep quality, sleep needs, sleep readiness, recovery, any of that stuff.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If I'm being ungenerous, I'm saying it's mostly made up nonsense to sell devices because telling people what they want to hear.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But that's not the truth either.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They're not nothing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They have a lot of these companies, not all of them, but a lot of these companies have smart people working for them who are not idiots, who know how to work with the data and are trying to make prediction algorithms that are actually useful.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
thing is none of these things are published none of these things have been vetted none of these things it's like it's it's it's kind of like at the trust us level of like well how do i know what you're putting in your algorithm and how to interpret those numbers so like if i drink alcohol the night before but i'm otherwise totally healthy and the number looks bad should i worry or not
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Am I, is it actually impairing my ability to perform or not?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or is it look like it is because of how the algorithm's using heart rate data?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't know because none of it's transparent and forget the transparent.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I know Google did a study with on the, that was a Google Fitbit before it was Google, I think, where they had their sleep score and they correlated the actual global sleep score to an, to outcomes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And they presented the data at a conference.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
as a global thing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't think they ever really followed up with it, but I don't know that, that, that, that that's even that baseline level of, is this correlated with anything remotely useful is a step that, I mean, that, that they did, but I don't know that anyone else has ever really done that much.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So as the literature is coming out, as more and more people are using these metrics and seeing what's it related to, what's it not related to?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What does it predict reliably?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What does it predict unreliably?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What does it not predict at all, even though it thinks it does?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
As a researcher, you give me a number, I don't know what to do with it unless I understand how it works.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So I guess what I'm saying is I don't trust these numbers almost at all.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I almost 100% of the time completely ignore them because they don't give me any information I can use because I don't know what they mean.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And at worst, they're made up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But at best, they're really good educated guesses made with assumptions that I don't totally know, so I don't know what to make of it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, I'm trying to be fair and not throw them all under the bus.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They probably aren't useless.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They probably have value and they're probably not all incorrect either.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's just you gave me a number and I don't know what to do with it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, that's the big one.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I think the biggest misconception is that accuracy matters.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not about are they accurate or not accurate to relative to what accurate relative to your memory of the night or accurate relative to the physiology.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Those predict different things.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And even if it is accurate relative to the physiology, does the number give you a useful metric that you can actually use to do anything with it?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What are you going to do with that information?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if you're going to make decisions based on it, you better know what it is.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I feel like a lot of companies, like they're stuck in a bind because if they're too transparent with their algorithms, other people are just going to copy it because you can't patent an algorithm.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So what are you going to do?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How do you maintain your competitive advantage?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, that's a line to walk.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And as these companies, they're just going to try and come up with better metrics and better metrics.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
As a researcher and as a scientist and as someone who cares about public health, who has family members who ask me what to do with this information, give me the data I need to make choices, to make an informed choice of what to do with this information.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's probably a big misconception is that these numbers are what they say they are.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Excellent question.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So another saying that I attribute to a colleague of mine, Amy Athey, who's a sports psychologist, who's a colleague of mine, and she's helped me a lot on a lot of sleep stuff.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I was explaining this wearable stuff to her.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And, and as we were developing our own trainings with this, and she came up with this, the, this way of thinking about it as a bathroom scale is not a weight loss program.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And just because these are measurement tools, measurement tools are not interventions.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
People, if you're buying this to give you information, to make a change,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And you don't know what to do with the number it's giving you.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How is it going to make a change?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Just because it gives you a number, just because it's a fancy bathroom scale that has an app and has all kinds of other metrics in it, doesn't mean it's giving you useful information that you know what to do with.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So the first thing in terms of creating actionable...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
steps out of this is first to realize that it's it's spitting you out a number it's measuring something to make an informed choice of what to do with that information you have to know what that number means so first is i got to teach you a little bit about what these numbers mean and what these numbers don't mean then just like just like when you see the amount of sleep you got
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What does that number mean?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Does it, does it mean I'm meeting guidelines or not?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
No, it doesn't mean that, but does it, if I see it over time, if I see I'm usually hitting six and a half, six and a half, but today I was at five.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What happened?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like it, that is the number it's probably best at.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if I'm going to make a decision based on wearables, the first number I'm looking at is the, how much sleep did I get?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And where did it detect the awakenings?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Cause those were probably correct, especially if they were more than a couple of minutes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Are there discrepancies between what my memory of the night was and what the device found?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And in those discrepancies might be some wisdom.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So sometimes people with insomnia feel like they were up all night, but they actually got more sleep than they thought because they were up and down.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So they could use the wearable device to sort of de-stress a little bit and find the sleep that they may not remember.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
On the flip side, if it's detecting awakening, if you're trying to figure out why you're tired, but you feel like you slept okay, you can look at the device and say like, oh, I see what's happening.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like I'm up and down a lot during the night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
This seems very fragmented.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
No wonder why I feel kind of, it's like you use that information.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like the continuity data, the wake versus sleep data can be used for all kinds of things that might not even be totally conventional.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's without even looking at the heart rate data, sleep stages data.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Then I'd look at the heart rate.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Heart rate should start relatively low in the evening compared to your resting and it should be dropping.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then at some point you should have an inflection point where it sort of starts picking up again, probably around three or four in the morning when a lot of people wake up around that time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe you're just kind of sensitive to that shift in your circadian rhythm where your daytime is starting up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And as some people get older, they might be more sensitive to it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or you might have a natural awakening around that time, but you don't have the same sleep pressure to get back to sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So also in that heart rate data.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like if it's staying, if your heart rate's staying high during the night, what's going on?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If it's not dropping, what's going on?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If it's rising.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
during the night, what's really going on.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you see your heart rate data looks normal, then you have a couple of periods of intense fluctuation.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What's going on in those periods of time?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They might give you some insight that there's something under the hood that's causing activation that's going on.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you see your sleep,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
your sleep stages, irrespective of what it gives you, if it shows that they're highly variable across the night, something's up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If it's putting deep sleep in the second half of your night, something's up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If it's putting a big bout of REM sleep in your first three or four hours of the night, something's up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It doesn't belong there.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Could be, but it's unlikely.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if anything, that tells me that I don't know what's going on under the hood, but something is aberrant there.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Not that your sleep stages are in the wrong place, but that the algorithm is finding them where they don't belong.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so why?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, what's the algorithm using?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If it's using movement and heart rate, it means there's something unusual going on with your movement and your heart rate.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
in that time where it doesn't belong.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then you can start thinking about what that is.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Could that be sleep apnea and you're jerking around or something, or you have limb movements, or maybe it's a bed partner who keeps rolling over or making noise.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it might give you a window into, I was unconscious during this time, but something was going on during that time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then you can start looking into what that could be.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So first I would look to see, is there anything chemically in the way?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is there alcohol?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is there medication that you're taking at night that you should be moving earlier in the day, for example?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I actually see this not uncommonly where people have trouble with sleep because a medication that is perfectly acceptable to prescribe in the evening is being taken in the evening.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's just you're sensitive to it in a different way.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So I see this a lot.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So first see if there's something chemical or if you're eating, you're eating a food that's too metabolically active, too close to bedtime or not.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
you caffeinated too late.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yes, it was four hours ago, but it was still too late and it's still hanging around in there or something like that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or you have something, something active going on.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like, do you need, is there, is there a pain issue going on?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is there some inflammation going on?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is your mattress 10 years old and needs to get replaced?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it's just uncomfortable and it's creating too much activation during the night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, there's, there's all kinds of reasons for that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then if not,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What's your relaxation wind down routine like?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Why is your heart, are you exercising too late?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And your, and your, and your core body temperature and your heart rate is, is high because of what, what you happen to be doing where it's not dropping.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Why not?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, or maybe you need to introduce some more relaxation techniques into the evening, whether it's physical relaxation, like breathing exercises or stretching or yoga stuff or, or mental stuff like, you know, there's
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
imagery exercises and other stuff and body scans or mindfulness exercises and meditation or like a mind body approach like like a huge fan of progressive muscle relaxation um where especially done right involves both um maybe you're maybe you're going to bed too hot and you need to you need to chill out a little bit first whether it's mentally physically or both
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
No, it's not terrible, but it's nothing to, but it's not, it's not gold standard either.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so the way I would interpret that is,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You may or may not be not getting enough, but you're definitely exhibiting a pattern where the algorithm is saying you're not getting enough.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Why?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is it the problem with the algorithm?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is it a problem with maybe you are getting it, but there's something in the peripheral system that is like maybe your heart rate is just too variable and it's not picking up for other reasons or something.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I would say the way I do this is
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
is just like the breathing example, where it's like, if you're having trouble breathing, okay, do you have a problem with your lungs?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You have lung disease of any kind.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If so, let's figure out what that is, treat it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Okay, lungs are fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Do you have an airway disease?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Do you have asthma?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Do you have airway inflammation?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That could be interfering with your ability of your lungs to be transferring oxygen correctly.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Are those fine?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If it's identify any problems there, fix them.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Okay.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Okay.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, is your air very polluted in that case?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
In that case, you know, maybe you need an air purifier.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So from a sleep perspective, it's, is there anything physically that's preventing you from getting deep sleep if you wanted it?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Do you have some sort of systemic inflammation going on?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Do you have untreated sleep apnea?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Do you have chronic pain?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Are you taking a medication that could be suppressing this?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is there something that's a physical barrier?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Let's go down the list and rule them out.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because if there's something preventing you from getting deep sleep, let's get it out of the way.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Let's unprevent it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Let's treat that condition.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If there isn't, and we still see that there, then it's like, okay, well, maybe it's environmental.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Do you have, is your room too hot?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is your bed too uncomfortable?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is your spouse snoring too loud or rolling over too much?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Are you just too sensitive to light?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Do you live on a street where you're asleep, but there's still cars driving by and that's creating this?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like, is there something in your environment?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If we go through with somebody and their environment is fine, their sleep continuity is fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They're falling asleep fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They're sleeping through the night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's no medical reason that's preventing them from getting deep sleep at all.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
My perspective on it is don't worry about it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Your body's doing what it wants to do on its terms.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If it wanted more, if it needed more, it would take it, but it doesn't.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So forcing it may or may not be a good thing anyway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that was a term developed and invented by a colleague of mine, Kelly Barron.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
She's at the University of Utah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
She's like me.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
She studies sleep and sleep health and wearables and stuff.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so she came up with this idea, putting a name to what we would see in clinic of people who overly fixated on the data.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
To the point of where it was sort of like orthorexia was the idea, um, where people are obsessing over food ingredients, where it's like.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're missing the point here.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The degree of information that these data are giving you is not the level of precision you should be using that could even give you to be obsessing to this level of detail.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
These are rough estimates.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a fuzzy picture at best.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a fuzzy picture that's probably true, but it's still a fuzzy picture.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So just because you see things in there that might not be perfect doesn't mean they're not fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And sleep doesn't have to be perfect to be perfectly fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
As you were talking about conditioned arousal, what do you think is going to happen when you start obsessing in bed over your sleep metrics?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're going to start developing arousal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so orthosomnia can be a precipitant to insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it's going to make your sleep worse.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then you're going to worry about it more.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Actually, for a lot of those people, a lot of times we'll just say, take it off.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Just take it off.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not, it's a net loss for you.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not a net gain, but I want, but I want like, you know what?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can't handle the truth.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I guess it's sort of like, let me teach you how to be happy with the sleep you're getting.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Then you can put the device back on and you're approaching it from a place of happiness and you know, your sleep is fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And this is just giving you more information.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not, and you know your sleep is fine, as opposed to relying on this information for what it can't give you.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It can't give you those answers.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We don't have that level of precision.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So there's nothing worth worrying about.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, at least, I mean, if you're...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The way I think of it this way, if your device is giving you information, you think it's bad news, come see someone like me.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We will probably, I'll look at your wearable data, but most people in my world don't even do that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They don't look at your wearable data.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They don't care.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you have a problem with your sleep, I will ask you the questions I need to ask, do the tests I need to do to figure out what that problem is and use all the tools I have to fix that problem, irrespective of whatever your wearable says.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if that wearable is what got you into the clinic in the first place to say, hey, I thought my sleep was okay, but now I'm a little worried about it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I will say, okay, well, I'll tell you if you need to worry.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, I'll ask some questions, figure out what's going on.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sometimes I'll say like, you know what?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You have what we call normal and I can't fix normal.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I might be able to optimize a little bit.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
can work on that and actually de-stressing your, you, your sleep is, is more impaired because of the stress around your sleep than anything else that you're doing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And so often that's the case.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like if you're, if you're looking at, if you're looking at your wearable data and you're not happy with what you see, if there is, if there's a problem that needs to be fixed or
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Come to a sleep specialist.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We will find the problem.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We will fix it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If there is no problem to be fixed, if you're within the normal range, a sleep clinician is probably not going to fix it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not going to have anything to fix for you.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You might have to come to somebody who has a little more experience with optimization if you really want it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If your question isn't, is this bad, but could it be better?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Then you might need to go to somebody who has more experience on the performance side, who can read those numbers, read those tea leaves and say, yeah, no, this is totally fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I couldn't make these numbers better if I wanted to, or we could do something about this.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, think of sleep is sleep should be a joy.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sleep should be your friend.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sleep is what helps you face the next day with as much resources and resilience as possible.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That a colleague of mine, Teresa Aurora, she led this project that I, that I also helped on.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We looked at, we basically scoured the entire medical literature on resilience and sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because everyone talks about not getting good sleep is bad, but is getting good sleep good?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And basically what we found was across the board, people, if you can sleep better, your resilience will improve.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can improve your level of resilience, whether it's physical or emotional or whatever.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It was defined however the study, whatever the study defined it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Any study, if you improve your sleep, you can improve your degree of resilience.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can improve your reaction time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can go from normal to better.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can go from good to great.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There will be a ceiling, but...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
especially athletes, especially younger athletes, like, like adolescents, young adults, you know, most people in elite sport are under 30.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Younger people will benefit more from more sleep than older people will, to be honest.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, if you're 20, it's, you know, I'm not saying more is always better, but too much is very rarely a problem.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
for adolescents and young adults.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There is such thing as too much sleep, especially as you get older.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if you've ever like slept 10 hours in a row and woken up feeling groggy, they call it the Rip Van Winkle effect.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, like it's a real thing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can't oversleep, but it's kind of hard for a 20 year old to oversleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, there've been studies where you take, where they're already sleeping maybe six, seven hours.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you get them up to like nine, 10 hours, they're faster, they're stronger, they're mentally sharper.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So, first of all, just sleeping a little bit more if you're younger, that's probably the easiest thing you can do.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's about budgeting time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's about planning your wind down routine so that you land where you want to land when you want to land there.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it might be thinking a little ahead and giving yourself permission to put stuff down.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like when, when, when a typical adult looks at a clock and sees midnight clock says midnight, their body says midnight.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When a five-year-old looks at a clock clock says midnight, their body's like, oh my gosh, it's three o'clock in the morning.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Why are you awake?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Little kids go to bed early, wake up early.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When an 18-year-old looks at a clock, clock says midnight, their body is like, it's only 9 p.m.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Why are you going to bed now?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And when they have to wake up at 7, they're like, oh my gosh, it's 4 in the morning.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Why are you trying to wake up?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So yes, they are shifted.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it changes with age.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So yes, you can use light behavior and melatonin to physically shift that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can do that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But they are more naturally inclined to stay up late.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, high school should not start before 9 a.m.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Totally.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Colleges shouldn't start before 9 a.m.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's developmentally inappropriate.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's logistics.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not about what's better for learning or it's not about what's better for the student.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, and all of the data that shows that when you delay school start times, and California led the way on this.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
California took the step and at least pushed it to 830.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
No, I don't think any other States followed yet.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And there's tons of data on this.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
My colleague, Wendy Troxell, she has a fantastic Ted talk on this on school start times.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's just, it's wherever you look, you know, when you delay school start times, you improve everything, not just academics.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Why do you think kids are so sleepy?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Why do you think teenagers are falling asleep?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
All these ADHD diagnoses, how many of them are just sleep deprivation?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, mental health problems, depression and anxiety.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How much of it is just insufficient sleep and circadian phase shifting?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like you can actually improve these outcomes by getting kids at a time that actually works for them.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So there's that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So yes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Part of this is we live in a world mostly designed by old people who make all the rules.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, if you look at who's in, who's in Congress, who's making all this legislation, it's not 20 year olds.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And they weigh, they're like, I wake up at five, six in the morning, just fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So what's your problem?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're just lazy.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, like, I'm not saying they say that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'm just that we live in the society of like what early to bed early to rise.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, it's nice if you're 60.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you're 20, early to bed, early to rise, you might have a circadian rhythm problem.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, you can give people melatonin.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can give melatonin, that low dose, half milligram melatonin as a phase-shifting dose, and light as a phase-shifting dose of bright light.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can do that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you get a 20-year-old up early, flood them with bright light and movement.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Physical activity, exercise, movement is extremely powerful also as a phase shifter.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Early.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, early exercise.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Get them up, get them moving early.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They will get tired a little earlier.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Their circadian rhythm might still be a little bit off, but they'll be able to sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And over time, especially if you have the dim lights in the evening...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Those dim lights in the evening can help pave the way for, you know, even if their natural melatonin isn't going to rise, give a little bit of melatonin in the evening, force that rise a little early.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, you can essentially jet lag yourself on purpose without traveling by doing that, by giving light and melatonin at the time you want.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, that's good to know, right?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Some people are more resilient to it than others.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Some people are more sensitive to it than others, but you can do it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, and actually, um, it peaks this, this delay seems to peak in the early twenties, like 22.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But then after that, like you can, you can get, I mean, I work with athletes all the time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Athletes tend to be pretty good at getting up in the morning because they wake up, they get light, they get movement first thing in the morning.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And we did this study looking at this called chronotype, which is like sort of where in the 24 hours are you?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Chronotype in athletes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe it's also self-selection where the teenagers who were just super late people
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
were less likely to survive the training schedules to make it to the elite level.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Who knows?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or maybe they've adapted to it a little bit more.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But yeah, athletes tend to be, on average, not as much of a night owl as typical people their age.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
hack you could you know get a little more get a little more and see how you perform because the data show over and over again that extending sleep especially in younger elite athletes when i'm talking about 60 year old but i'm talking about like 20 25 year olds 19 year olds 29 year olds like
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Do an experiment.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Get more sleep if you can.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And there's some strategies for doing this.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because if I just say spend an extra hour in bed, we just talked about how if you can't fill that time, you might actually create an insomnia.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you might want to slowly increase the amount of time you're spending in bed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Unless you're tired enough that just spending an hour in bed, you'll knock out anything.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's how I like to do it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I like to extend it by 15 minutes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
See if you do that, extend by another, because also you don't have to find an hour in the day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can always find 15 minutes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that 15 minutes might buy you enough productivity where you could find the next 15 minutes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Usually that's what people have more control over.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Okay.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Usually when people wake up is not what they have control over.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Usually they have to wake up at a specific time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's about, it's about advancing bedtime little by little, but the point is you're ready for it by the time you do it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But anyway, so, so sometimes it's like go to bed an hour earlier and if you're exhausted enough, you could do it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But over time that might make your sleep shallower and you might create more arousal if you can't fill that time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you don't want to just, I don't want us to say like get more sleep because not everyone needs it and not, you don't know how much more, and you don't know if you can fill that time if you have insomnia anyway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But anyway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But the data consistently show that if you can bank a little extra sleep, first of all, on average, you might show up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It'll likely show up in your performance, but you might need to track it objectively using something like a tracker or a stopwatch.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Are you getting faster?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Are you being able to lift better?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It might not be perceptible by your memory, but if you are 5% faster, you won't notice, but the stopwatch will, for example.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So that's the first thing I would say.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The other most important sleep hack for athletes sort of comes after that, and it's sleep banking.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Bank good sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Get as much good sleep as you can while you can, because if you have a competition tomorrow and it's high stakes, you're not going to sleep great.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Probable.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe you will, but many athletes don't.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Even at the very elite level, they are not sleeping well right before competition.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you've banked good sleep up before, like if you're already off balance and barely keeping on two feet and someone bumps into you, you're going to fall over.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you're well-planted,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
and someone bumps into you, you can recover pretty well.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So one to two nights of short sleep does not dramatically impair performance.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It might stress you out and you might psych yourself out.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That might impair your performance.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you're coming from a place of strength, one or two nights dropping your sleep from eight down to like six or five hours, you might have some cognitive impairment, but it's gonna be quite minor.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A week out, it's going to be very pronounced.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It builds.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's cumulative.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But one or two nights isn't going to be that big of a deal if you're coming from a place of strength.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A week or two.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not about the night before.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Come in with confidence.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like with nutrition.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like, you know, it's not about what you ate today.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's about what you've been, right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, it's, it's, it's the same thing with the sleep on the weekends where when people say, how much sleep do I need to make up on the weekends to, to make up for being sleep deprived during the week?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'm like, well, that's like saying how much kale do I need to eat on the weekends, but to make up for eating nothing but cheeseburgers and pizza all week.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like, well, it's like I was saying about weekends, like it's better to do that than just having cheeseburgers and pizza all week.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But that's not the answer.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's also why you don't recover right away.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's why it's not like a debt.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Sleep debt isn't like a financial debt.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's not like you don't have to pay it all back, which is good.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You just have to get back in balance and your body will start taking care of itself once you're doing the right thing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So, yeah, it looks like sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
First of all, sleep is critical for recovery.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And everyone knows that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like when you're sick or when you're injured, you actually have an instinct to rest more.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But from injury prevention standpoint, sleep deprived people injure themselves more.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We see this from all occupations.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like you crash your car more.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And actually, if you ask people how well rested you think you are, but you see how much sleep they're getting, it's how much sleep they're getting, not how well rested they think they are that predicts drowsy driving, for example.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like even if you say you're fully well rested, if you're getting five or six hours of sleep, you are three times as likely to nod off behind the wheel.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Even if you say I am 100% well rested, data don't bear that out.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
People are not a good judge of how impaired they are due to sleep deprivation.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How much sleep you get is important in terms of those sorts of things.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
In terms of athletics injuries, what seems to be a bigger driver actually are two variables, insomnia and daytime sleepiness, which are very common in college students.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But actually, if you're sleepy during the day, even if you feel like you're getting plenty of sleep at night, if you're nodding off during the day, if you're having trouble staying awake,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
you're more likely to hurt yourself.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're more likely to wink out.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're more likely to like not focus on something.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're more likely to hurt yourself.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Same thing if you have really bad insomnia, irrespective of how much sleep you're getting, that inability to sleep when you're trying is predictive.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So one example, so we did...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Probably what is like the biggest controlled study of this, where what we did was we, again, went into a division one school, measured everybody over the summer before they showed up for classes and training.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then we just combed through every interaction with any health care person.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And in this school, everything from I feel stressed to I twisted my ankle gets documented in their record.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Everything.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Every headache gets documented.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So we just combed through to see what over the summer predicted concussions.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And what we found was prior concussion history, being male and being in a high risk sport were the three biggest predictors of concussions, except for the sleep variables.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
insomnia, having a high insomnia severity, which is a questionnaire we use to see how much is your insomnia interfering with your functioning during the day, and how much is it stressful for you, and daytime sleepiness, saying at least two days a week, I think it was a week, at least two days in a period, I'm having trouble staying awake.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Those two, not amount of sleep, but those two are
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
were better predictors of whether you were going to get a concussion than even the concussion variables.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Has it been replicated?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
No one's been able to do something this large since.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'd love to do it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'd love someone else to do it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But this is consistent with the literature that's coming out that shows that it's not just the amount of sleep sets you up for acute sleep deprivation effects, but it's going to bear out in terms of daytime functioning.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if your daytime functioning is bad, then you're more likely to injure yourself.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And getting better sleep is the best way to not be sleepy.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, well, and it was actually inspired by a study that was done a bunch of years ago by a guy named Ben Potenciano, who's actually a sports person.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
He's a sports psychologist.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And he did this project, and I read it when I was a postdoc, and I thought it was brilliant.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
He worked with Major League Baseball.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
He still works in pro sports.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
He's a great guy.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But he did this project where he gave sleepiness questionnaires to a whole bunch of MLB players, followed them up,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
A couple years later, I don't remember exactly the timeframe, just look to see who's still in the majors.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And you could see dose response.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Every one point extra increase on that scale, the likelihood of no longer being in the majors.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Wow.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And the ones who were in the clinical range, who scored over a 10 at that baseline time, 75% of them were not in the majors anymore.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Cool.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
incredible one simple questionnaire more than a year in advance could predict someone's career trajectory and so that that's what gave that that gave me the idea of like wow what other simple questionnaires can predict just at screening um who's at risk yeah um i want to ask you before getting on to the rapid fire audience questions if you um
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yes.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So the first thing I'm going to say about the cognitive performance is caffeine can dramatically improve performance in some domains, but not others.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can caffeinate things like attention, focus, reaction time, speed, all that stuff.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But data show over and over and over again, whether it's military samples, whether it's sports samples, you cannot caffeinate away complex decision-making.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You just make bad decisions faster.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's what happens when you caffeinate a sleep-deprived person.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Over and over again, the data show this.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So like a great example, there's this great study where they did in tennis players, semi-pro tennis players.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
When they took them down to five hours of sleep, impaired their serving accuracy by, if I remember correctly, something like 35%.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It recovered...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
About a third of the loss was recovered when they caffeinated, but not all of it because there's other higher order stuff that's happened.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like that's the sort of stuff you see in the literature that it's not fixed by caffeine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Some stuff is, some stuff isn't.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So caffeine is not the answer.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But one of the things that would be the answer is actually, and there's actually data on this,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
insulate yourself a little bit, bubble wrap your sleep a little bit.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
What does that mean?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, if you can, if you can protect yourself against minor environmental disturbances during the night and protect the sleep you are getting, you can make it a little more consolidated, especially the deeper sleep and get a little more benefit from it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So here's a great example, the simple example, some of the best sleep technology on the market, simple cloth eye mask.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There was a study, I think it was in Switzerland, where they had an eye mask, just a plain old cloth eye mask, and they had a placebo eye mask where they cut the holes out in the middle.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Same strap, just cut the holes out.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Improved sleep consolidation during the night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
These were in college students, so they were in sort of noisy environments anyway, but consolidated their sleep better in the night, translated to better test scores the next day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That's just one example.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like IMAS and earplugs, some of the best cheap sleep technology that exists.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Well, but it's not.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But it's also you might need to just the extra layer of insulation area.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like a white noise machine could be good for something like that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Something like that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Like, yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Anyone anyone who who has an animal in their room, another mammal in their room, like moving around.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You're going to have more fragmented sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yes, let's do it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yes, I'll give you two because one is cheating.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The one is stimulus control because if you can be rigorous about stimulus control
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can get into bed anytime, anywhere.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's like when I travel, like when I travel to a different time zone, even if I'm in a totally different time zone, I'm so rigorous about stimulus control.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I can be at a very off time zone, but the lights are out, my eyes are closed, my head's on a pillow.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's a conditioned stimulus.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I fall asleep fast.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So if you can train yourself that that situation is reliably paired with sleep coming soon thereafter, you can make yourself, even if you're stressed, you can fall asleep faster by putting yourself in that situation.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Rigorous, highly empirically supported, lots of data to support this.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The other one I would say...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
is allowing sufficient wind down time with nighttime signals.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Dimming lights literally and metaphorically for at least a half an hour before bed.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Literally meaning you want them orange.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You don't want them bright and blue.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And metaphorically, I mean, give yourself time and space to detach.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That is actually usually, if you're going to bed at the right time or within your window of time,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you're having trouble or your mind's racing, it's because you're trying to go from 30,000 feet to parked at the gate right away.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Just put a little bit of space in there.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Let yourself come to a stop and you'll find it's way easier and you don't have to fight so hard.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you're trying to stop at a stop sign, start braking more than one foot in front of the stop sign.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You will find it's so much easier to brake wherever you want if you're coming in a little slower.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, so that I would say is orange lights, putting screens down if you can.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you can put down screens, reading.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Reading actual paper books is great before sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Unless you're me, I actually suck at reading before bed because I get into it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But for most normal people, the data actually support reading because it's self-paced.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
if you can't maintain muscle tone, you'll learn, you'll know it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And you'll, you will tap right into your body signals.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You won't be overstimulated.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And, and as soon as your body's ready, you'll know it and you can put stuff down.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So reading dimmer, orange light, um, the way to go.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's, that's sort of the way to go.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If I were going to turn this into an algorithm, step one is, if I wake up in the middle of the night, what do I do?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Step one is, okay, can I fall right back to sleep within the next two or three minutes?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I try.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if I don't, then I evaluate, okay, is there something going on in my body right now that I actually need to get up from?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or not?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is this something I can, and, and let whatever activation was ride out.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If it's going to be short, let it do not.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And I guess the answer is do not add performance anxiety to it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Read the room.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you're not in control of your ability to fall asleep, if it is outside of your control, don't try and control it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Let it be.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And don't panic.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You will fall asleep just fine.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If it's possible to fall asleep fine, if you didn't panic, you will.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
As soon as you start panicking, you're adding energy into the system.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
All right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Proven method.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So there is some really, not that I think anyone really, whether or not people need it, I don't know, but there is some data you could improve the deep sleep, not improve, you could potentially get more of it and get it more consolidated.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Besides the obvious is if you have a barrier, get rid of it, if it's sleep apnea or whatever, but in healthy adults.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's some actually cool data on neural stimulation where you can induce more deep sleep activity using auditory stimulation by sort of tricking your brain to create those waves.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, jury's still out on exactly.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is it just creating the waveforms or are you actually getting the extra benefits of what looks like more deep sleep?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or does it just look like you're getting more deep sleep because your brain's creating the waveforms?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Not quite.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'm not quite sure yet, but there's actually a bit of data.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can do that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, and, and actually, like I said, with the eye mask, the environmental bubble wrapping of your sleep, because if anything is going to prevent you from getting more deep sleep, it's, it's extra stimulation.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
With the auditory stimulation, is this something that you listen to while you're... Yeah, it's like the binaural beats kind of a thing where like it induces, it basically sends waves that are in the waveforms that you want your brain to sort of create to echo them.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, it's like biofeedback, but for brainwaves.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, most people, when they are peeing a lot during the night, it's not because they have to pee a lot during the night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's because they're awake during the night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, so what I would say is, first of all, see if there's something that's waking you up.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Untreated sleep apnea, probably the leading cause of nocturnal frequent urination because you keep having these arousals at night and your bladder is like, okay, while you're awake, might as well.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, it, that, that usually comes afterwards.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, the other thing is if you're used to getting up to go to the bathroom a lot, maybe you don't need to, and you might want to do an experiment and see if you can go back to sleep without going to the bathroom if you don't need to.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And then you can get used to that too.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Cause if you can hold it till the morning, just hold it till the morning.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
See?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And that's the thing.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's actually, you might have accidentally programmed yourself to do that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Remember what I said, the average person will wake up 10 times a night or more.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That the awakening occurs is not the problem.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
That it's blossoming into something you're remembering as stressful is the problem.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Take the stress out of it being like, oh.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I just had one of my hundred awakenings during the night that I just happened to be conscious of this one.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But nope, go back to sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And if you can train yourself to do that, it's actually shockingly effective.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you reduce that performance, things are exactly like you talked about.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
overall sleep quality.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I talked about a lot of stuff, whether it's nighttime routine, having the bed be a good place for sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But in terms of sleep quality, actually, daytime, morning, have a day, get activity.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Don't sit around in the dark all day.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Humans were not built for that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Eat well.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
People who eat like crap, especially late at night,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Their sleep is more disturbed at night.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Reduce systemic inflammation in your body.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Your sleep will feel better.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you're sharing a bed with somebody and that somebody has sleep issues...
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Drag them kicking and screaming to get tested for whatever it is they have and get it treated.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Or get two twin XLs, put them next to each other.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can sleep with somebody, but not on the same mattress.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You can just put them next to each other.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
People underestimate how much this environmental stuff is shallowing out their sleep quality.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
See, there's nothing wrong with that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's people who talk about this as if it's a bad thing, but actually from a sleep science perspective, you get all of the social, positive human benefits of sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Humans were not really meant to sleep alone.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But at the same time, you get to be in essentially your own microclimate and environment where you get to be under control and not have it be its best of both worlds.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Exactly.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You couldn't even do that with a lab test.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
We don't have a good test of are you getting enough sleep?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Test number one, if I put you in an otherwise quiet, dark room for 20 minutes, could you stay conscious?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If the answer is no, you're probably not getting enough sleep.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And it might not be amount.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It might be about quality.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Because for people with a sleep disorder like apnea, more isn't always better.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
More might just be you can get an unlimited amount of sleep and still feel tired because the quality you're getting is poor.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Right.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's just like nutrition that way.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's multidimensional.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But by more, I mean more quality or quantity.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So one is, if you're having trouble staying awake during the day, or if you put yourself in a situation where it would be really easy to fall asleep,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
could you like, would you fall asleep right away?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If the answer is yes, something like, why are you so hungry that like you put, if you, if you, if you put a plate of food in front of you, can you resist it?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you can't, what's up with your appetite?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If it's not mealtime, you should be able to resist it.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, the other thing is you can experiment and get a little more and see if you feel better.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
If you don't.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Okay.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Good to know.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um,
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Another way to tell is if you fall asleep as soon as your head hits the pillow, you probably waited too long.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's just like saying I cleaned my plate in 30 seconds as soon as it was put in front of me.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Should have taken a little bit of time.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So maybe you're going to bed too late.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe you're waiting a little too long.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How do you know you're getting off?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Unfortunately, we don't have a good test for that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, it's practical.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
No.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Okay.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Um, first of all, the recommendation these days is seven, because when we looked at the data, there was no distinguishable difference in almost all cases between seven and eight.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Plus people don't tend to have that.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
It's all based on recall anyway.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So people don't have that much resolution.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Seven's kind of the new eight.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
At six, people were starting to show problems on average.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Are there people who sleep six hours and are fine?
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, I'm sure.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Probably.
FoundMyFitness
#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Are there people who are sleeping five hours and are fine?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Possibly.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Is it you?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Probably not.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Think of it as a bell curve where you're probably somewhere in the middle.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
The chances that you're on an extreme outlier are low.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Just because you're an outlier in one part of your life doesn't mean you're an outlier here.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
And athletes especially probably need more because they have a higher load on their recovery system.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So you want to recover.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You need to give yourself the time and space to do that.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Do you need eight though?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
No.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Do you need seven?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Maybe.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But then also need for what?
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
How much sleep do you need to not die is different than the amount of sleep you need to be optimally functioning.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Optimally functioning.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I would say most people probably need seven.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
By self-report, that might mean six or six and a half on your wearable.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, give yourself permission to schedule stuff out in different times.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You may or may not have control.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, if you're a night owl and you have a job that works early in the morning,
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I don't know what to tell you.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if you could control your day such that maybe you're doing certain things at certain times or adjusting mealtimes or adjusting where the heaviest workload of your day is, scheduling meetings at certain times, like you might be able to do that.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I mean, if you're a heavy night owl, but you have to go to work in the morning, just wake up as soon, you know, give yourself as little time as possible to get there so you can stay up as late as possible and do all your household stuff at night.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
You know, and keep that schedule as consistent as possible, seven days a week.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah, it's a textbook.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
So it's an academic book, but it's a wearables book.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Yeah.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I've also edited a few other textbooks.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
There's one on sleep health, another one on sleep and sports, and another one on adapting CBTI for clinicians.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Oh, great.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'm an academic, you know, like this is what I've got.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But if people are interested in them, they're not priced like a regular book.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
They're priced for libraries and for academics.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
But so if people have any questions about anything in them, just shoot me an email.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
I'm actually easy to find and I'm happy to be responsive.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
No, you're very welcome.
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#107 How To Cure Insomnia & Fall Asleep Fast | Dr. Michael Grandner
Thanks for having me on.