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This. Podcast is brought to you

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by Aj products made in Sweden.

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For the rest of the world

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Visit Aj Products.i He to see

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how we can make your workplace

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work for you. The

0:14

other big thing for me is Lee is

0:17

sleeping. I just like I love sleeping and

0:19

I mean sleep during. Insomniac. The brain

0:21

requires that fear of not

0:23

sleeping. If you're really any getting

0:25

one as sleep a night that's exhausting

0:28

and affecting your physical. And in the

0:30

clocks go forward on Sunday. Not

0:32

a stress for many of us,

0:34

but for those suffering with poor

0:36

sleep, it's yet another potential obstacle

0:38

to a good night's rest. Something

0:40

Sleep Consultant and Ceo of the

0:42

sleep care company Anne Marie Boy

0:45

in. Knows all too well.

0:47

I. Suffered from huge sleep deprivation

0:49

and insomnia as I was trying

0:51

to make myself better. I ended

0:53

up exiting my corporate career and

0:55

going back to study sleep science.

0:57

And a good night's sleep is

0:59

not just the best way to

1:01

recharge your batteries, it's vital for

1:03

our brains function and development. All

1:06

the sleep hormones kick in and

1:08

saw your melatonin kick sandwiches or

1:10

sleep woman which helps asleep. Then

1:12

you also have the human growth

1:14

hormone helps repair college and with

1:16

our bone density. Repair our

1:18

immune system, cope with our consolidation

1:20

of memories. This isn't the news

1:23

from the Irish Times. I'm Bernice

1:25

Harrison today. The for kinds of

1:28

sleepers which? what are you? Anne.

1:34

Marie. I think it's fair to say

1:36

that were obsessed with sleep or your

1:39

everyday. There's a new study. just today

1:41

in the papers I read the results

1:43

of to new studies. One said two

1:45

nights of broken sleep can make people

1:47

feel years old right to since my

1:49

ten years older than a measure that

1:51

but any and the other that exercise

1:53

can help with insomnia. Which. Seems fairly

1:55

state the obvious, but. An array. How

1:58

did you become interested and indeed

2:00

make your career in the complicated

2:02

were to sleep a good. Question

2:04

and I thought into sleep.

2:06

Through my own sleep struggles,

2:08

I. Suffered from huge sleep

2:10

deprivation. And insomnia I had to

2:13

try to cigarettes fought was coziness

2:15

so a number of them for

2:17

causing his foot I said silly

2:19

as I was trying to make

2:21

myself better. I thought the most.

2:24

Be a lot of other people suffering from. This

2:26

and I ended up exiting.

2:28

My corporate career and going back to

2:30

study sleep science to be asleep, signs

2:33

coats to be a functional. Diagnostic nutrition

2:35

practitioner and now have to

2:37

see care. Company which I

2:39

dedicated to helping people sleep.

2:41

Now another city it it

2:43

sounds Sas There are four

2:46

different types of sleepers. one

2:48

good sleeper to mappers, three

2:50

touch of weekend sleepers, and

2:52

then. Insomniac. So. Could

2:55

we talk about that first? Good.

2:57

Sleepers Force is. A

3:00

good night's sleep. Is is

3:02

the golden tickets or is considered a

3:04

good night's sleep if you feel well

3:06

rested when you get up the next

3:09

day. So that for different people means

3:11

different things. They National Sleep Foundation say,

3:13

thus, on average adults need eight hours

3:15

sleep. However, that is based on about

3:18

sixteen percent of the population. The rest

3:20

of the population will vary between seven

3:22

and nine are asleep, so it's quite

3:24

nuanced. For some people, they'll be good

3:26

on seven hours For some people will

3:29

be eight, and for some people they

3:31

will need. More so will be

3:33

nine are sleep So force is

3:35

your brain doing while you're asleep?

3:39

So. The brain is crucial for sleep

3:41

on the brains. Lymphatic system was

3:43

only discovered by sleep scientists fourteen

3:45

years ago. So during the nice

3:47

our brain is supposed to clean

3:50

down all ourselves and that draining

3:52

that lymphatic system. So if you

3:54

don't. Sleep during the nice. None of that

3:56

drainage happened so as a result the next

3:58

day you wake up. Feeling groggy? Really

4:00

like you have a hangover even though

4:02

you haven't. Had any alcohol also during

4:05

a nice old asleep hormones kickin saw

4:07

your melatonin kick sandwiches or sleep

4:09

woman which helps of sleep then you

4:11

also have the human growth hormone which

4:14

kicks in from about ten thirty two

4:16

swells and that helps us to a

4:18

number of thing so it does say

4:21

helps with the the brains cleaning.

4:23

As I mentioned it also helps repair

4:25

college and with her bone density repair

4:27

our immune systems do things like help

4:30

with our. Consolidation of memories.

4:32

So lotta things happen during the nice on our

4:35

brain is is quite crucial. Service or what do

4:37

you think? Of sleep tracker as you know you're

4:39

you're smart, watch your fitness and the rest do

4:41

you think a helpful or to they just making.

4:43

More anxious for some people, they do

4:45

make them more anxious so I would

4:47

have quite a type. clients who are

4:49

you switch selling and improving and they

4:51

would obsess over sleep dasa and I

4:54

don't think that's a good thing I

4:56

would use I'm only at the beginning

4:58

and at the end of working with

5:00

people. so for example during a baseline

5:02

of what their see days and then

5:04

measuring as at the end as well.

5:06

But for some people who want to

5:08

optimize their sleep so they're sleeping fine

5:10

but they want to optimize that. Let's

5:12

say it's said. That her performance at

5:14

work are better performance as an athlete.

5:17

In that case, Yes, see, talking would

5:19

be quite crucial. Now I know my

5:21

own sleep changed when I have children.

5:23

I you know I'm not talk about

5:26

getting up with babies and old ass.

5:28

I am talking about becoming a light

5:30

sleeper. It as if you eat and

5:33

body was on some sort of subliminal

5:35

red alert at all times. You force

5:37

has age and the stage you are

5:39

in life got to do with your

5:42

ability to sleep. I mean, I think

5:44

we've all seen teenager sleeping at noon

5:46

as if their dads. And been jealous? You

5:48

know? So a. Saltwater. Photos Age to

5:51

sleep affects us at different stages or

5:53

of our lives. So the teenagers in

5:55

our lives do need a lot of

5:57

sleep so they would need about ten.

6:00

Haven't favour sleep as to.

6:02

Pay these need a lot of sleep so. The

6:04

teenagers fair circadian rhythm is is

6:07

quite different to us as adults

6:09

as well so stare of getting

6:11

off is equivalent to an adult

6:13

getting a pass for am in

6:15

the morning for six am starts.

6:17

So there is an argument from

6:19

changing the schools times to to

6:21

see teenagers because that is the

6:23

situation with them. For.

6:25

Both adults seventy nine are asleep.

6:27

However, as we get older that

6:29

those change. So having children like

6:31

you mentioned we are so programs

6:33

like we were when we we

6:35

lived in. The case. So for

6:37

example, the light sleep we are.

6:40

Alerts to that tribe or that lie

6:42

and that's about to attack us So

6:44

that like sleep is so that we

6:46

was here, that attack coming on and

6:48

when our body seems like the Us

6:50

is going to be susceptible. So that it's

6:52

it's like sleep. so that his proceeds. Those

6:54

tests for women in particular it they

6:57

do change going into their forties in

6:59

their fifties as well. It's so you

7:01

have Peri Menopause and Men opposed. To

7:03

There's a lot of hormonal changes

7:06

that caused issues due to stress.

7:08

That cause they persist for your quarters

7:10

oldest that's rising in the Nice for

7:12

example. and a number of other things

7:14

that causes am a man. As we

7:16

get older, there is a myth that

7:18

we should only be sleeping less bush.

7:20

I do believe that most people can

7:22

get a good seven hours sleep. For.

7:24

Hours during the nice offer the

7:27

biggest benefits for sleep. Get.

7:29

To bed early. And when I

7:31

say early I mean between ten

7:33

and ten thirty. So the bodies

7:35

heavy lifting happens between ten thirty

7:38

and mid nice And that is

7:40

when the. Human Growth Hormone. Kicks

7:42

in and that helps or Melatonin

7:44

production which is our says Hormones

7:46

for details. a lot of the

7:48

things under the hood so your

7:50

college and reproduction. All of your

7:52

bone density, your immune function is all

7:55

repaired. Your brain cells are. Clean

7:57

down, so that's that's a crucial

7:59

time. I would also say that

8:01

between one am and three am is

8:03

quite. Crucial. So between one.

8:06

And Am and three am your liver

8:08

does a lot of it's detoxification and

8:10

some people that wake up. Religiously

8:12

between those. Hours. It could

8:14

point to an issue with their liver.

8:16

so there's a lot of good stuff

8:19

that happens av when we see during.

8:21

Those are so I would advocate for

8:23

early to bed am an and being

8:25

and asleep by ten thirty three can.

8:30

Okay can we talk about numbers now? Am in

8:32

the the sort of the notion of been able

8:34

to have that have enough in the afternoon is

8:36

a luxury that I I, i think most of

8:38

us don't have but are all maps the same.

8:41

Their. Nos so I put them into

8:43

to that's the case and so one

8:45

as a parent up on one is

8:47

a longer not so apparent out there

8:50

is something that have to thirty minutes

8:52

harvest earlier in the day so not

8:54

after three o'clock Distance studies to show

8:56

the having enough can improve your energy

8:58

and your cognitive function for up to

9:01

four hours after you're not. Nasa.

9:03

Has done studies. On this

9:05

on their their staff on

9:07

pilots and they reckon that

9:09

twenty six minutes is sufficient

9:12

for a power nap. Then.

9:14

You look as a longer not which

9:16

is ninety minutes so that's when you

9:18

really need to. Recover from seat so

9:21

you might have had bad night's sleep

9:23

for a few nights or you just

9:25

really in need of thus restoration. And

9:28

the reason I say ninety minutes is

9:30

because you go through full sleep cycle

9:32

and ninety minutes. So. You go to the

9:34

four stages of sleep between. And rem

9:36

sleep and or am sleep. So you're

9:38

going to be fully restored after nine. Minutes.

9:40

However, we can't all for ninety

9:42

minutes in the tastes so it.

9:44

Is. Impossible for everyone. How does

9:46

having enough though in the middle of the

9:48

day? how does not impact on your sleep

9:50

than of nice. He should have a cast

9:52

off between eight hours between you're not answer

9:55

sleep but nice. So what happens is. You

9:57

need to build up your sleep. Thrive.

9:59

Seriously. Thrive. The more sleep try the

10:01

have the more tired. You're going to be

10:03

so that's why I mentioned having

10:05

you're not that it's ideally short

10:07

am on. Having his earlier in

10:09

the day was if you look

10:11

us other societies that to really

10:13

embrace not philo best let's say

10:15

the Spanish or the Italian populations

10:17

and they have map you look

10:20

than to Asia and the Japanese

10:22

and even in Taiwan it's part

10:24

of their culture to has not

10:26

Now They do have a manic

10:28

cancer in terms of. Their work culture

10:30

is very long hours so they do actually

10:32

need those not would. It is very close

10:34

race to be in an office and at

10:36

lunchtime for them to turn off the lights

10:38

and everybody puts their head on their. Onto

10:41

their desk and has enough. I

10:44

continue my conversation with. Anne Marie boy him

10:46

as to this short break. This

10:51

podcast is brought to you by

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Aj products. creating a more friction

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free office made him Sweden for

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the rest of the world. Visit

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a Dairy products.org he to see

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how we can make your workplace

11:04

work for you. We.

11:10

Talk about the third category. Now this

11:13

weekend catch up sleeper as and this

11:15

is the idea that ask you that

11:17

much less are asleep during the week

11:19

for whatever reason, work whatever, stresses whatever

11:21

and then it's the weekend and as

11:23

a chance to catch up and enjoy

11:25

a lie in. is that a good

11:27

idea? is. Is an it isn't so

11:30

their schools of toss in favor and

11:32

against. So if you lie in at

11:34

the weekend it does disrupt your circadian

11:37

rhythm. So some people say stick to

11:39

the same schedule the same sleep schedule

11:41

as you have joined the weeks as

11:44

he do on the weekends. However I

11:46

recognize that people have lives and are

11:48

doing all sorts of things. So if

11:50

you are feel that you need a

11:53

cast. Of seats than that's where

11:55

he employs strategies. I would push

11:57

the lion on the weekends, probably

11:59

towards. The end of the heap force

12:01

and there are things you can do to

12:03

catch up, so that could be a boon

12:06

to bed earlier. Sleeping in are

12:08

having enough, are having an extra

12:10

long nice and am as a

12:12

say. Is it's less preferable to

12:14

do that the lion because it does

12:16

move your circadian rhythm. But

12:19

sometimes it's necessary and it you know

12:21

he took by catch up sleep as

12:23

so presumably that's got to do with

12:25

sleep das you know how how is

12:28

that calculated. To. Sleep das is

12:30

when you're we are laughing and seat so

12:32

few look as I'm on how many hours

12:34

of sleep you have on a week. Nice

12:36

and right that than so that's a And

12:38

then if you look at. How much Cp

12:41

need to see it really? Well rested

12:43

during the day and that's your be

12:45

answer And then your sleep-is calculated by

12:47

five times you're a answer less five

12:50

times your be answer. We want that

12:52

to be as close to zero. As

12:54

possible. So there's a saying that Death

12:56

Zero is he goes to sleep. Hero

12:58

Bush money. people are not at Zero,

13:00

so they might be at Warner two

13:03

or five. Or six, which is actually

13:05

okay. but we're We're trying to get

13:07

it to zero as possible. so it's

13:09

a bios. Trying to guess as much

13:11

sleep as your body needs. And.

13:13

Can you tell me how alcohol impacts on

13:16

sleep quality? I you know you eat A

13:18

lot of people would think oh I'll have

13:20

a glass of wine of evening that will

13:22

help me sleep. But how does alcohol impact

13:25

on uncommon. Alcohol impacts hugely

13:27

unsullied quality, and a lot of

13:29

us are guilty of thinking. Of

13:31

glass of wine as a disaster for

13:33

his. In actual fact, it does. The

13:36

officers so I see as with

13:38

my clients at the sleep care

13:41

company a stay have alcohol basically

13:43

on monster. That monitor them with an

13:45

easy game on usher and although they

13:47

see and they slept. Through the nice

13:50

and they have close their eyes you

13:52

can actually see that-ap when they fall

13:54

asleep you can see. That their body

13:56

has not had any rest and digest at

13:58

all during the night. In see it

14:00

super stressed the more alcohol they. Have.indicates

14:03

to me that it is a super

14:05

stressed or I'll call it induces inflammation

14:07

so information in all causes insomnia and

14:09

then there are certain drinks that are

14:12

going to dehydration that because of the

14:14

silver that send them so wine is

14:16

one of them the children as can

14:18

cause your blood sugar to top and

14:20

then you and culture and a nice

14:23

what'd you say to people is and

14:25

especially women in their forties and fifties.

14:27

they find that their because metabolize alcohol

14:29

anymore and it's like. It's like a

14:32

bomb going off. You know they're awake from one

14:34

am or two am or three am. So what

14:36

I do say to people is if you do

14:38

have alcohol, know that you're not going to get

14:41

a good night's sleep. Or.

14:45

Could fourth category is in some

14:47

the and I feel this quite different

14:49

because to me Insomnia is a

14:51

real. Medical Issue M.

14:55

What actually constitutes insomnia?

14:58

Insomnia. Is when. You can't fall

15:00

asleep or when you're awake during the nice

15:02

or when you don't feel rested on it

15:05

has gone on for more than two months.

15:07

And. What impact

15:09

does insomnia have on

15:12

the brain? I

15:14

would nearly cost as as a chronic

15:16

illness. You're. Going to

15:18

have week concentration memory

15:20

recall. Your. Performance is to

15:22

the floor so you're going to

15:25

be feeling groggy. It can lead.

15:27

To depression, anxiety am.

15:29

Is. No accuracy is huge risk

15:32

of injury. Am It affects

15:34

us and in so many ways but

15:36

definitely mentally, physically and then long term

15:38

it is going. To affect our

15:41

health, soul, or metabolic sickness

15:43

or. Advertise or

15:45

ways. Is is really so hard

15:47

for someone with insomnia to see like they

15:49

have any good quality of life. To.

15:52

Cause you work. As seen clients

15:54

have you sound das more i

15:56

don't know women than men present

15:59

within some. There is there a

16:01

specific age group? Are there people who

16:03

suffer from insomnia more than others? Insomnia

16:06

doesn't differentiate so you know

16:08

in adults am I'm talking

16:11

about So I have for

16:13

example, a thirty year olds

16:15

electrician who as Insomnia they

16:17

haven't been sleeping well for

16:20

weeks. Save No Sex Toys!

16:22

They have a feeling depressed The

16:24

are retracting socially so they don't

16:26

want to see people talk to

16:28

people that are. Mood: The relationships

16:31

are first. it's. Their

16:33

work is affected. They might be feeling

16:35

super stressed because they don't. Want. To

16:37

show at work. That they're lagging behind

16:39

are they don't want their colleagues to

16:41

know how it's affecting them in so

16:43

many ways. At the start to

16:45

I mentioned emery the as sorry to sound bass

16:48

it's your fist that can help with insomnia

16:50

which seems pretty basic finding to me but enemy

16:52

what you think of us. Definitely

16:54

Insomniac is caused by at

16:56

a health an underlying health.

16:59

Issue that you may not know: Bios

17:01

A could be a mental trauma that

17:04

you're going through or life episode. That

17:06

you're going through could be something physically

17:08

that's going. on in your body that you

17:10

don't know about soul which are goes. With

17:12

your minerals, with your near transmitters,

17:14

with your hormones with your circadian

17:17

rhythm. But I do see people

17:19

who think and feel that they're

17:21

healthy our fists who that Insomnia.

17:23

So that particular person was very.

17:26

Cysts going to the gym. Running

17:28

every day so I think

17:30

it can affect only one

17:32

I would say about exercise.

17:34

Das People with Insomniac They

17:36

actually can't physically exercise heavily

17:38

into the evening an A

17:40

In general people who are

17:42

want a good night's sleep

17:44

you. Shouldn't be too heavy exercise

17:46

within three hours of sleep and

17:48

because it raises are body temperature

17:51

and also I think exercises really

17:53

good. You know to your exercise early

17:55

in the day if he can. It

17:57

does make us more tired and it

17:59

does. Sleep at nice, but

18:01

certainly if you are experiencing something

18:04

like insomnia you have to approach

18:06

it differently. For. You just

18:08

mentioned they're not exercising within three hours

18:11

of you going to bad. End of

18:13

the last years we've been hearing loss

18:15

that sleep hygiene became an expression sleep

18:18

hygiene? What do you make of ass

18:20

And do you do agree with that

18:22

that there are assess of rules as

18:24

everybody should adopt to help themselves or

18:27

get themselves. Maybe the best possible chance

18:29

of a good night's sleep. He.

18:31

I certainly think sleep hygiene helps

18:34

most of the population. It doesn't

18:36

work for Insomniacs. They have tried

18:38

everything and and still time slate

18:40

foot for most of us. Sleep

18:43

hygiene is good, so it's a way

18:45

of. Winding down and telling the

18:47

brain that you're. Actually going to sleep.

18:49

It's. Telling the brain, getting it

18:51

prepared for the and activity ahead. We

18:54

do need to get into a habit

18:56

of doing that so switching off our

18:58

phones and hour before bed and then

19:00

doing something that a practice or a

19:03

product that's coming for you on that

19:05

different for everyone. So for me it's

19:07

turning off my phone a half nine

19:10

at nice then as have an herbal

19:12

tea and then I listen to podcasts

19:14

are I'd read a book for another

19:16

person. It's totally different than I do

19:19

a meditation the my to some place

19:21

where are some stretching. someone else might

19:23

like candles and talk to their friends.

19:26

so it's still survives finding a small

19:28

even if it's five minutes. If it's

19:30

twenty minutes I don't believe in huge

19:32

arduous seat rituals that it's fine and

19:35

something that works for you that switches

19:37

your brains. say this is my time

19:39

to calm down. This is my. Time

19:42

to. Get. Ready for sleep

19:44

and try and get into thus

19:46

nice rest is Tom Modes. Thanks

19:48

very much Emery! That's

19:51

it for today. for more reporting

19:54

on a range of health issues,

19:56

subscribe at Irish times.com Forward/subscribe I'm

19:58

Bernice Harrison. The food is

20:00

produced by John Casey. In the News Put

20:02

it back on Monday.