WEBVTT 00:00:11.669 --> 00:00:14.669 Good evening, everybody. It is Food for Thought, 00:00:14.750 --> 00:00:17.530 Thoughts that Fit for You by Neogentrics. And 00:00:17.530 --> 00:00:20.829 I am back once again with another exciting topic. 00:00:21.190 --> 00:00:22.949 We're going to continue on with the nutrition 00:00:22.949 --> 00:00:24.670 path, but I'm going to take a slight sidestep 00:00:24.670 --> 00:00:26.809 here as this is related to everything I've been 00:00:26.809 --> 00:00:28.949 talking about up until this point, even before 00:00:28.949 --> 00:00:32.020 this. Uh, of course, after the moral series, 00:00:32.100 --> 00:00:35.780 when I finished that, um, everything that I've 00:00:35.780 --> 00:00:38.020 been talking about up until now, I've been mentioning 00:00:38.020 --> 00:00:40.859 how giving enough rest is important for a lot 00:00:40.859 --> 00:00:43.200 of different reasons and how it helps with your 00:00:43.200 --> 00:00:46.100 emotional state and otherwise. So for these next 00:00:46.100 --> 00:00:48.420 two podcasts, it's going to be a two part series. 00:00:49.119 --> 00:00:53.039 Uh, each one about maybe 15 minutes long, give 00:00:53.039 --> 00:00:55.920 or take. Um, I'm going to talk about what is 00:00:55.920 --> 00:00:59.340 sleep in this. And then in the part two, I'm 00:00:59.340 --> 00:01:01.759 going to cover why sleep is even important in 00:01:01.759 --> 00:01:06.719 the first place and how to sleep. So with that, 00:01:06.739 --> 00:01:08.939 let's go back to that question I asked a second 00:01:08.939 --> 00:01:11.939 ago. What is sleep? The exact reasons why we 00:01:11.939 --> 00:01:16.079 need to sleep is still mysterious. So it's a 00:01:16.079 --> 00:01:18.799 good idea to go and study about this and figure 00:01:18.799 --> 00:01:23.609 out what it is. As to why it's a mystery, no 00:01:23.609 --> 00:01:25.870 one knows. But it is known that in order for 00:01:25.870 --> 00:01:27.989 humans and many other species to be able to function 00:01:27.989 --> 00:01:30.810 optimally, periods of sleep are required. And 00:01:30.810 --> 00:01:34.890 this has been proven true in every form of science 00:01:34.890 --> 00:01:41.209 that we have up until now. Okay? How much sleep 00:01:41.209 --> 00:01:45.769 do we need? There's the question. Well, before 00:01:45.769 --> 00:01:48.239 we go into that... We need to cover the fact 00:01:48.239 --> 00:01:50.140 that during the periods of sleep, our body repairs 00:01:50.140 --> 00:01:53.879 muscles and our mind stores, organizes, and links 00:01:53.879 --> 00:01:56.319 memories. At the same time, important hormones 00:01:56.319 --> 00:01:58.400 that control essential bodily functions are regulated 00:01:58.400 --> 00:02:01.180 in the bloodstream, our immune system is again 00:02:01.180 --> 00:02:03.379 strengthened, and the risk of serious disease 00:02:03.379 --> 00:02:06.680 is reduced. This all plays a factor into how 00:02:06.680 --> 00:02:09.060 much sleep we need. There is no hard and fast 00:02:09.060 --> 00:02:12.300 rule as to how much sleep we each need, but just 00:02:12.300 --> 00:02:18.080 a general requirement for most people. is a amount 00:02:18.080 --> 00:02:20.960 of sleep at different times is great you know 00:02:20.960 --> 00:02:23.360 depending on their lives your optimal sleep time 00:02:23.360 --> 00:02:25.719 may vary from that of other people's children 00:02:25.719 --> 00:02:28.219 and teenagers generally you need to sleep more 00:02:28.219 --> 00:02:31.419 than adults most adults require between seven 00:02:31.419 --> 00:02:33.800 to nine hours of sleep at night in a 24 hour 00:02:33.800 --> 00:02:36.580 period of course where elderly people needing 00:02:36.580 --> 00:02:39.280 them out the same amount of sleep but possibly 00:02:39.280 --> 00:02:42.219 finding it more difficult to do so On average, 00:02:42.360 --> 00:02:44.560 we spend about a third of our lives sleeping, 00:02:44.639 --> 00:02:47.039 but this should not be considered wasted time 00:02:47.039 --> 00:02:49.379 as sleep is paramount to our performance and 00:02:49.379 --> 00:02:51.860 well -being during waking hours. Some people 00:02:51.860 --> 00:02:54.219 have famously claimed to function well on less 00:02:54.219 --> 00:02:56.560 sleep, like Margaret Thatcher, Bill Clinton, 00:02:56.639 --> 00:02:59.560 and Madonna. They have all reported that they 00:02:59.560 --> 00:03:01.020 only need about four hours of sleep at night, 00:03:01.080 --> 00:03:03.020 but some experts believe that some people are 00:03:03.020 --> 00:03:05.379 simply unaware that they are in fact more tired 00:03:05.379 --> 00:03:20.689 during waking hours than during the norm. So, 00:03:20.689 --> 00:03:23.229 with that being said, the quality of sleep and 00:03:23.229 --> 00:03:25.789 the sleep cycle are very important. Quality of 00:03:25.789 --> 00:03:27.949 sleep is defined as uninterrupted sleep over 00:03:27.949 --> 00:03:30.530 a period of approximately 7 to 9 hours. This 00:03:30.530 --> 00:03:33.729 is a known fact worldwide. If sleep isn't interrupted, 00:03:34.110 --> 00:03:35.849 then there is a less chance that the body will 00:03:35.849 --> 00:03:37.729 have had time to perform all of its essential 00:03:37.729 --> 00:03:40.069 tasks. During the night, we alternate between 00:03:40.069 --> 00:03:42.229 different types of sleep, and this is known as 00:03:42.229 --> 00:03:44.629 the sleep cycle or sleep architecture, for those 00:03:44.629 --> 00:03:47.090 who know what that is. There are two main types 00:03:47.090 --> 00:03:49.889 of sleep. which make up the sleep cycle. Non 00:03:49.889 --> 00:03:54.789 -rapid eye movement, or RM, and rapid eye movement, 00:03:54.909 --> 00:03:58.650 REM, which is sleep. Approximately 75 % of the 00:03:58.650 --> 00:04:03.110 sleep time is made up of the NREM sleep, and 00:04:03.110 --> 00:04:06.129 the remaining 25 % is made of REM sleep. The 00:04:06.129 --> 00:04:07.729 difference between these two are the following. 00:04:08.870 --> 00:04:11.310 NREM sleep is typically categorized into three 00:04:11.310 --> 00:04:15.810 distinct phases. Phase one being, this is the... 00:04:16.589 --> 00:04:18.990 the transition stage of being awake and beginning 00:04:18.990 --> 00:04:21.589 to fall asleep. Often people do not think of 00:04:21.589 --> 00:04:23.509 this stage as sleep and feel more awake than 00:04:23.509 --> 00:04:27.870 in other stages. It is not uncommon to still 00:04:27.870 --> 00:04:29.949 be broadly aware of surroundings during this 00:04:29.949 --> 00:04:32.529 stage of sleep and the body may experience involuntary 00:04:32.529 --> 00:04:35.769 jerking and twitching movements known as hypnotic 00:04:35.769 --> 00:04:39.069 jerk. Hypnotic jerks are normal but are more 00:04:39.069 --> 00:04:41.050 prevalent in younger people but stress and other 00:04:41.050 --> 00:04:43.990 factors may increase the frequency of these when 00:04:43.990 --> 00:04:46.120 you're phasing between the two. where you think 00:04:46.120 --> 00:04:49.759 you're awake and you're not. Phase two, by the 00:04:49.759 --> 00:04:54.120 time you reach stage two of NREM sleep, your 00:04:54.120 --> 00:04:56.459 body starts to become more relaxed. Breathing 00:04:56.459 --> 00:04:58.339 and heart rate slows, and we become less aware 00:04:58.339 --> 00:05:00.019 of the environment factors such as sound and 00:05:00.019 --> 00:05:04.019 light. Temperature becomes more important factor 00:05:04.019 --> 00:05:08.500 during this stage, as our body's temperature 00:05:08.500 --> 00:05:10.779 naturally drops. If our surrounding area is too 00:05:10.779 --> 00:05:12.800 hot, then we can feel uncomfortable trying to 00:05:12.800 --> 00:05:15.810 go into the sleep state, and therefore, become 00:05:15.810 --> 00:05:19.110 unable to sleep the third stage is the deepest 00:05:19.110 --> 00:05:21.810 phase of nrem sleep and the most beneficial to 00:05:21.810 --> 00:05:24.149 overall well -being as during these phases the 00:05:24.149 --> 00:05:28.370 body works on rejuvenation stage three is um 00:05:28.370 --> 00:05:31.709 characterized by slower breathing heartbeat rates 00:05:31.709 --> 00:05:34.449 leading to lower blood pressure the heart provides 00:05:34.449 --> 00:05:36.829 more blood to relax muscles which promotes repair 00:05:36.829 --> 00:05:38.709 and growth this is why you have to stop after 00:05:38.709 --> 00:05:42.009 you work out and take a rest A series of hormones 00:05:42.009 --> 00:05:43.529 is released into the bloodstream which helps 00:05:43.529 --> 00:05:46.050 to regulate and control tissue and muscle growth 00:05:46.050 --> 00:05:48.430 and repair as well as regulate our metabolisms 00:05:48.430 --> 00:05:59.910 and our appetites. Now REM sleep. REM sleep occurs 00:05:59.910 --> 00:06:01.870 for approximately a quarter of the time we spend 00:06:01.870 --> 00:06:04.290 asleep. This type of sleep is characterized by 00:06:04.290 --> 00:06:06.529 fast, darting eye movements in the time when 00:06:06.529 --> 00:06:11.000 we are most likely to experience dreams. It does 00:06:11.000 --> 00:06:13.240 not occur until approximately 90 minutes to 2 00:06:13.240 --> 00:06:15.500 hours after we first fall asleep, and it lasts 00:06:15.500 --> 00:06:17.279 relatively short periods of time but repeats 00:06:17.279 --> 00:06:20.240 during the night at approximately 90 minute intervals. 00:06:20.819 --> 00:06:23.160 The duration of REM sleep sessions increases 00:06:23.160 --> 00:06:25.379 during the night. Longer periods of REM sleep 00:06:25.379 --> 00:06:28.600 occur, the longer uninterrupted sleep is maintained. 00:06:29.279 --> 00:06:31.379 Whereas NREM is thought to be more important 00:06:31.379 --> 00:06:33.319 to the body, whereas REM sleep is more important 00:06:33.319 --> 00:06:36.060 to the mind, although the two types cannot be 00:06:36.060 --> 00:06:38.879 separated, keep in mind They're both essential 00:06:38.879 --> 00:06:41.399 to your well -being, and they both are required. 00:06:42.360 --> 00:06:44.879 During REM sleep, the brain is more active than 00:06:44.879 --> 00:06:47.860 during in -REM sleep, hence dreaming and our 00:06:47.860 --> 00:06:50.000 bodies becoming more relaxed as blood is concentrated 00:06:50.000 --> 00:06:52.100 in the brain rather than in the muscles. So, 00:06:52.120 --> 00:06:54.220 during REM sleep, the body is able to restore 00:06:54.220 --> 00:06:56.100 mental and physical energy most efficiently, 00:06:56.319 --> 00:06:58.839 making you more vibrant and active during the 00:06:58.839 --> 00:07:03.399 day. Okay? The last half of this is waking. Okay? 00:07:03.740 --> 00:07:06.560 Lots of changes occur in the body and mind when 00:07:06.560 --> 00:07:09.060 we awake from sleep. These changes will vary 00:07:09.060 --> 00:07:11.079 with the quality and duration of the sleep received. 00:07:11.560 --> 00:07:13.839 Waking from early stages of sleep is different 00:07:13.839 --> 00:07:16.939 from waking from a full uninterrupted quality 00:07:16.939 --> 00:07:19.300 sleep when the body has time to actually completely 00:07:19.300 --> 00:07:22.839 successfully complete the sleep cycle. When we 00:07:22.839 --> 00:07:25.420 wake up, our heart rate, blood pressure, and 00:07:25.420 --> 00:07:27.639 breathing all rise as does our body's temperature. 00:07:27.959 --> 00:07:30.819 Various hormone levels change, notably cortisol. 00:07:31.160 --> 00:07:33.269 Remember when we talked about cortisol? it's 00:07:33.269 --> 00:07:35.589 the stress hormone, rises to enhance the feeling 00:07:35.589 --> 00:07:37.970 of alertness in the morning. Our major internal 00:07:37.970 --> 00:07:40.449 organs switch to wake mode and begin to function 00:07:40.449 --> 00:07:43.129 optimally. This should be true for everybody, 00:07:43.209 --> 00:07:44.810 but there are some people who have a hard time 00:07:44.810 --> 00:07:48.649 even getting up. Okay? The waking process can 00:07:48.649 --> 00:07:50.790 take a little time before we feel refreshed and 00:07:50.790 --> 00:07:52.750 ready to go, and it's normal to feel groggy, 00:07:52.750 --> 00:07:55.189 you know, for a little while after waking up 00:07:55.189 --> 00:07:58.420 from a deep sleep. You know? There are many, 00:07:58.500 --> 00:08:00.660 many things that we have to keep in mind when 00:08:00.660 --> 00:08:02.540 worrying about our sleep schedule and whether 00:08:02.540 --> 00:08:05.279 or not we're actually maintaining it. And keep 00:08:05.279 --> 00:08:08.500 in mind that baby sleep schedules are a little 00:08:08.500 --> 00:08:11.579 bit different. Okay? So with that, this completes 00:08:11.579 --> 00:08:16.399 part one for sleep and why it's important and 00:08:16.399 --> 00:08:19.339 what is sleep. And then next time I'm going to 00:08:19.339 --> 00:08:23.759 cover the importance of sleep in more detail 00:08:23.759 --> 00:08:27.790 because, well, you can never have... Too much 00:08:27.790 --> 00:08:30.230 of a good thing is what they say, but that's 00:08:30.230 --> 00:08:33.490 actually a lie. Too much sleep can actually be 00:08:33.490 --> 00:08:35.429 dental medicine to you and not be helpful in 00:08:35.429 --> 00:08:37.250 the slightest. We're going to cover why that 00:08:37.250 --> 00:08:41.809 is in the next episode, okay? Enjoy your day 00:08:41.809 --> 00:08:43.169 and have a great rest of your evening.