Insights Into Teens: Episode 95 “Sleep Anxiety”

[INTRO THEME]

• [INTRODUCTIONS]
  • Insights Into Teens: Episode 95 “Sleep Anxiety”
  • My energetic and well rested co-host Madison Whalen
     
• [Show Plugs]
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[TRANSITION]

[SEGMENT 1] Understanding how sleep works

https://kidshealth.org/en/parents/sleep-problems.html

http://bit.ly/368y3in

Stages of Sleep

• As we sleep, our brains pass through five stages of sleep.
• Together, stages 1, 2, 3, 4, and REM (rapid eye movement) sleep make up a sleep cycle.
• One complete sleep cycle lasts about 90 to 100 minutes.
• So during an average night’s sleep, a person will experience about four or five cycles of sleep.
  • Stages 1 and 2 are periods of light sleep from which a person can wake up easily:
    • During these stages, eye movements slow down and eventually stop, heart and breathing rates slow down, and body temperature decreases.
       
    • Questions:
      • Can you feel when you wake from a stage 1 or 2 sleep, kind of like a nap?
         
  • Stages 3 and 4 are deep sleep stages:
    • It’s harder to wake someone up during these stages, and when awakened, a person often will feel groggy and confused for a few minutes.
    • Stages 3 and 4 are the most refreshing of the sleep stages — this is the type of sleep we crave when we’re very tired.
    • They’re also the sleep stages during which the body releases hormones that contribute to growth and development.
       
  • The final stage of the sleep cycle is called REM sleep because of the rapid eye movements that occur:
    • During REM sleep, other physical changes take place — breathing is rapid, the heart beats faster, and the limb muscles don’t move.
    • This is the stage of sleep when we have our most vivid dreams.

[AD1: SSE]

[SEGMENT 2] Why do teens have trouble sleeping?

https://kidshealth.org/en/teens/sleep.html

http://bit.ly/2LPHIUl

• Research shows that teens need at least 8½ hours of sleep a night.
• You don’t need to be a math whiz to figure out that if you wake up for school at 6:00 a.m., you’d have to go to bed at 9:00 p.m. to reach the 9-hour mark.
• Studies have found that many teens have trouble falling asleep that early
• It’s not because they don’t want to sleep.
• It’s because their brains naturally work on later schedules and aren’t ready for bed.

• During adolescence, the body’s circadian rhythm (sort of like an internal biological clock) is reset, telling a teen to fall asleep later at night and wake up later in the morning.
• This change in the circadian rhythm seems to happen because a teen’s brain makes the hormone melatonin late at night than the brains of kids and adults do. (Melatonin and another hormone, serotonin, help regulate a person’s sleep–wake cycles.)
• So, teens have a harder time falling asleep.
• Sometimes this delay in the sleep–wake cycle is so severe that it affects a person’s daily activities.
• In those cases it’s called delayed sleep phase syndrome or “night owl” syndrome.

• This isn’t the only reason teens lose sleep, though.
• Lots of people have insomnia — trouble falling or staying asleep.
• The most common cause of insomnia is stress.
• But all sorts of things can lead to insomnia, including physical discomfort (the stuffy nose of a cold or the pain of a headache, for example), emotional troubles (like family problems or relationship difficulties), and even an uncomfortable sleeping environment (a room that’s too hot, cold, bright, or noisy).
• Exposing your eyes to excessive light at night — through mobile devices, for instance — also makes it harder to sleep.

• It’s common for everyone to have insomnia from time to time.
• But if insomnia lasts for a month or longer with no relief, then doctors call it chronic.
• Chronic insomnia can be caused by a number of different problems, including medical conditions, mental-health problems, medication side effects, or substance abuse.
• People with chronic insomnia usually can get help for it from a doctor, therapist, or other counselor.

• Worrying about insomnia can make it even worse for some people.
• A brief period of insomnia can build into something longer lasting when a person becomes anxious about not sleeping or worried about feeling tired the next day.
• Doctors call this psychophysiologic insomnia.

Common sleep problems include:

• PLMD and RLS
  • People with periodic limb movement disorder (PLMD) or restless legs syndrome (RLS) find their sleep is disrupted by leg (or, less commonly, arm) movements, leaving them tired or irritable from lack of sleep.
  • In the case of PLMD, these movements are involuntary twitches or jerks: They’re called involuntary because the person isn’t consciously controlling them and is often unaware of the movement.
  • People with RLS actually feel physical sensations in their limbs, such as tingling, itching, cramping, or burning. The only way they can relieve these feelings is by moving their legs or arms to get rid of the discomfort.
     
• Obstructive Sleep Apnea
  • A person with obstructive sleep apnea temporarily stops breathing during sleep because the airway becomes narrowed or blocked. One common cause of obstructive sleep apnea is enlarged tonsils or adenoids (tissues located in the passage that connects the nose and throat). Being overweight or obese also can put someone at risk for it.
  • People with this sleep disorder may snore, have difficulty breathing, and even sweat heavily during sleep. Because it disrupts sleep, a person may feel extremely sleepy or irritable during the day. People who show signs of obstructive sleep apnea, such as loud snoring or excessive daytime sleepiness, should talk to their doctor.
     
• Reflux
  • In gastroesophageal reflux disease (GERD), stomach acid moves backward up into the esophagus, producing the uncomfortable, burning sensation known as heartburn. GERD symptoms can be worse when someone is lying down. Even if a person doesn’t notice the feelings of heartburn during sleep, the discomfort it causes can still interfere with the sleep cycle.
     
• Nightmares
  • Most teens have nightmares once in a while. But frequent nightmares can disrupt sleep patterns by waking someone during the night. The most common triggers for more frequent nightmares are emotional, such as stress or anxiety. Other things that can trigger them include certain medicines, and consuming drugs or alcohol. Sleep deprivation (getting too little sleep) also can lead to nightmares.
     
• Narcolepsy
  • People with narcolepsy are often very sleepy during the day and have sleep “attacks” that may make them suddenly fall asleep, lose muscle control, or see vivid dreamlike images while dozing off or waking up. Someone’s nighttime sleep may be disrupted, with frequent awakenings throughout the night.
  • Narcolepsy can be disturbing because people fall asleep without warning, making it hazardous to do things like drive. A person’s school, work, or social life can be affected by the unusual sleep patterns.
  • Narcolepsy isn’t commonly diagnosed in teens, but many cases go unrecognized. People usually first begin to have symptoms between the ages of 10 and 25, but may not be properly diagnosed until 10–15 years later. Doctors usually treat narcolepsy with medicines and lifestyle changes.
     
• Sleepwalking
  • It’s rare for teens to walk in their sleep; most sleepwalkers are kids. Sleepwalking, which may run in families, tends to happen most often when a person is sick, has a fever, is not getting enough sleep, or is feeling stress.
  • Because most sleepwalkers don’t sleepwalk often, it’s not usually a serious problem. Sleepwalkers tend to go back to bed on their own and don’t usually remember sleepwalking. (Sleepwalking often happens during the deeper sleep that takes place during stages 3 and 4 of the sleep cycle.)
  • Sometimes, though, a sleepwalker will need help moving around obstacles and getting back to bed. It’s also true that waking sleepwalkers can startle them (but it isn’t harmful), so try to guide a sleepwalker back to bed gently.

[AD2: ENTERTAINMENT]

[SEGMENT 3]  What are the benefits of deep sleep?

https://www.healthline.com/health/deep-sleep#benefits

http://bit.ly/3qIjYA4

Glucose metabolism in the brain increases during deep sleep, supporting short-term and long-term memory and overall learning.

Deep sleep is also when the pituitary gland secretes important hormones, like human growth hormone, leading to growth and development of the body.

Other benefits of deep sleep include:

• energy restoration
• cell regeneration
• increasing blood supply to muscles
• promoting growth and repair of tissues and bones
• strengthening the immune system

How to increase deep sleep

https://www.healthline.com/health/how-much-deep-sleep-do-you-need#increasing-deep-sleep

http://bit.ly/3iD3N4n

If you sleep 8 hours but toss and turn all night, you may not be getting enough deep sleep.

It’s impossible to force your brain to go into deep sleep, but there are a number of strategies that have shown some promise in terms of increasing your percentage of deep sleep. These include:

• Put yourself on a bedtime schedule where you go to sleep and wake up at the same time each day.
• Stick to water and other decaffeinated drinks before bed. Caffeine, alcohol, and nicotine may make it harder to get a good night’s rest.
• reducing stress
• Create a bedtime routine to unwind from the day, like reading a book or taking a bath
• Banish bright lights and loud noises from your bedroom. Too much TV or computer time may make it hard to relax.
• sleeping in a cool room
• Get plenty of exercise. About 20 to 30 minutes each day is a good start, just avoid working out in the hours before bedtime.

• eating a healthy diet
• listening to white or pink noise
• Meditation
• Consider replacing your pillows if you’ve had them for over a year and have trouble getting comfortable
• Don’t lay in bed tossing and turning. Consider getting up and doing a light activity, like reading, until you’re tired again 

[TRANSITION]

• [CLOSE]
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[OUTRO AND CREDITS]

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[Music]

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insightful podcasts

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by informative hosts

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insights into things a podcast network

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[Music]

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welcome to insights into teens a podcast

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series exploring the issues and

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challenges

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of today’s youth your hosts are joseph

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and madison whalen

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a father and daughter team making their

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way through the challenges of the

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teenage years

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welcome to insights into teens this is

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episode

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65 sleep anxiety

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i’m your host joseph whalen and my

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energetic and well-rested co-host

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madison whalen

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hi everyone how you doing today maddie

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i’m doing all right

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so this is our second take we fired it

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up to begin with

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and i kind of messed up and we were

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getting

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double triple and quadruple sounds

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coming out so

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my apologies for the false start but we

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i think are good to go right now so

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uh tell us a little bit about

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well before we get into that i got to

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plug the show because i didn’t do that

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last week

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correctly so before we get into that

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and before i jump ahead here i would

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invite folks to subscribe to the podcast

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okay that’s all done

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so sleep anxiety this was kind of one

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that was inspired by you so before we

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get in all the

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technical details and the research and

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stuff like that

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why don’t you tell us a little bit about

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your experience with sleep anxiety well

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um i definitely know that especially at

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the start

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around like when i was 12 is when i

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think i first started fully experiencing

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sleep anxiety

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and like and i’ve definitely gotten

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better

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um but um actually

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due to the long break my sleep anxiety

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ended up

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kind of coming back um i started

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stressing more i couldn’t sleep very

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well

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and trying to fall asleep just wasn’t

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helping

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right so what we’re describing

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as sleep anxiety is not a clinical

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description i don’t even know sleep

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anxiety has a clinical

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definition but just for the purpose of

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this

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discussion the sleep anxiety we’re

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talking about

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is the

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inability to sleep and the stress

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from not being able to fall asleep which

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can lead to further

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inability to fall asleep and

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we’ll talk about some of the things that

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cause

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the inability to sleep we’ll also talk

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about understanding kind of how sleep

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works which i think is

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important because if you don’t really

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know how sleep works

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it’s hard to know whether or not sleep

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anxiety is having an effect on you

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so the first thing we’ll do is we’re

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going to talk about how sleep works

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then we’ll talk about why do teens have

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trouble sleeping and this is some of the

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causes that you’ve run into

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then we will talk about what are the

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benefits of deep sleep

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which is going we’ll define that in the

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in our first segment

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and then we’ll talk about how to

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increase deep sleep what method you can

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have

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that you can use to try to improve that

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but the first thing i think we’re going

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to talk about is is an

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un get an understanding of how sleep

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works so

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let’s get right into it

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[Music]

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so this research comes to us from a

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source that that we use quite frequently

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kidshealth.org

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and they talk about the stages of sleep

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so there are

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multiple stages that our brains go

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through

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uh when we sleep there’s five stages

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typically that we go through

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and um you know you have stage one

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through four and then the final stage is

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is rem have you ever heard of rem sleep

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uh not really no

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okay so that’s that’s really your deep

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sleep

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that you’re going to get into here so

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it’s a sleep cycle takes you through

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all of these all five of these steep

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phases or sleep stages okay

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and a sleep cycle during the night

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typically lasts between 90 to 100

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minutes

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which i think a lot of people would

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think that’s kind of unusual because

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you know i sleep for six seven eight

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hours

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but your body goes through this cycle as

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you progress through the phases

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reach that final phase you’re there for

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a period and then your body pulls itself

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back to the lower phases so during an

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average night’s sleep you’ll experience

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four or five cycles of sleep which is

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pretty typical during a six hour

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seven hour sleep cycle stages one and

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two

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are periods of light sleep from which a

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person can wake up easily

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okay so during these stages

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eye movements slow down and eventually

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stop the heart and breathing rates slow

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down

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and the body temperature tends to

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decrease

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now understanding what that

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sort of phase is do you think you can

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feel

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when you’re uh in in stage one or two

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sleep

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you know it’s kind of like a nap you

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know how do you

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do you have a recollection of when your

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body goes through that kind of sleep

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i mean sometimes i think

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like i don’t nap on a regular basis um

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but when i i think when i do start the

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later stages like i know

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i’m sleeping somewhat i’m kind of

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conscious of it

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yeah for for me it’s usually like if i’m

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you know sitting on the couch and it’s

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nine o’clock at night and it’s getting

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close to my time to go to bed and i’ll

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doze off

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and then i’ll be watching tv and you

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know obvious

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there’ll be a flash of light or a sound

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or something from the tv and i’ll wake

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up

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and i’m immediately alert at that point

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in time that’s what these one and stage

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one and stage twos are is that

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you can wake right up from it and you

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know

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you’re right back in the saddle you

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don’t you’re not feeling groggy or

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anything

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so your stage three and four are the

0:07:41.440,0:07:44.800
deep sleep stages

0:07:43.280,0:07:47.440
these are where your body starts to

0:07:44.800,0:07:49.490
regenerate this is the type of sleep we

0:07:47.440,0:07:50.560
crave when we’re very tired

0:07:49.490,0:07:52.319
[Music]

0:07:50.560,0:07:54.560
it’s also the sleep stages where the

0:07:52.319,0:07:56.000
body releases hormones

0:07:54.560,0:07:58.400
that contribute to growth and

0:07:56.000,0:08:01.599
development so it’s very important

0:07:58.400,0:08:03.680
that teens reach these sleep stages

0:08:01.599,0:08:05.440
as they’re growing because this is how

0:08:03.680,0:08:07.199
your body tends to grow

0:08:05.440,0:08:09.120
it’s also how your body recuperates

0:08:07.199,0:08:12.160
usually from a

0:08:09.120,0:08:14.319
stressful or a rough day and it’s also

0:08:12.160,0:08:15.759
where your body can start to heal itself

0:08:14.319,0:08:18.800
better if you’re injured so

0:08:15.759,0:08:20.000
that’s why you know when you’re sick you

0:08:18.800,0:08:21.520
get sleep

0:08:20.000,0:08:24.160
you get sleep because when you’re in

0:08:21.520,0:08:26.160
these stages your body goes into this

0:08:24.160,0:08:28.240
self-repair where it’s growing it’s

0:08:26.160,0:08:30.160
fixing and recuperating and

0:08:28.240,0:08:32.159
re-energizing

0:08:30.160,0:08:33.440
so these two stages of sleeper tend to

0:08:32.159,0:08:37.680
be very important

0:08:33.440,0:08:38.880
okay now the problem that you run into

0:08:37.680,0:08:43.519
is that

0:08:38.880,0:08:46.240
during sleep anxiety you may doze off

0:08:43.519,0:08:47.360
because your body just naturally falls

0:08:46.240,0:08:49.920
asleep

0:08:47.360,0:08:50.399
but because of that anxiety your body

0:08:49.920,0:08:53.279
doesn’t

0:08:50.399,0:08:54.320
let your your brain go into that deeper

0:08:53.279,0:08:57.519
sleep

0:08:54.320,0:08:58.800
and you’re more easily woken up too now

0:08:57.519,0:09:00.160
do you when you

0:08:58.800,0:09:02.640
when you’re going through your sleep

0:09:00.160,0:09:05.040
anxiety issues do you feel that it’s

0:09:02.640,0:09:07.120
it’s hard for you to stay asleep or to

0:09:05.040,0:09:11.279
go back to sleep when you wake up

0:09:07.120,0:09:14.320
i mean yeah when i do wake up like

0:09:11.279,0:09:17.120
like say i was i had like slept

0:09:14.320,0:09:19.120
i gone to bed at some i’d fallen asleep

0:09:17.120,0:09:22.000
at some point and i wake up at like 3

0:09:19.120,0:09:23.200
30 trying to fall back asleep before my

0:09:22.000,0:09:26.480
alarm goes off

0:09:23.200,0:09:29.440
is honestly really difficult and

0:09:26.480,0:09:31.040
sometimes i can sometimes i can’t yeah

0:09:29.440,0:09:33.200
and that’s usually a result

0:09:31.040,0:09:34.959
of the anxiety that you have because

0:09:33.200,0:09:36.480
you’ve come out of that lower level of

0:09:34.959,0:09:38.240
sleep

0:09:36.480,0:09:39.680
the higher level of sleep rather when

0:09:38.240,0:09:40.320
you come out of that lower level of

0:09:39.680,0:09:44.080
sleep you

0:09:40.320,0:09:45.600
tend to be groggy and prone to like

0:09:44.080,0:09:47.920
you know you’ll wake up you’ll look at

0:09:45.600,0:09:49.360
the the alarm clock and you’ll see

0:09:47.920,0:09:50.720
you know it was time to get up but if

0:09:49.360,0:09:52.720
you lay your head back down you’re

0:09:50.720,0:09:54.240
probably going to fall asleep

0:09:52.720,0:09:56.000
that’s kind of the state of mind you’re

0:09:54.240,0:09:58.959
in when you’re in those

0:09:56.000,0:10:00.160
level three and four stages and the

0:09:58.959,0:10:03.600
final stage itself

0:10:00.160,0:10:05.200
is rem rem actually stands for rapid eye

0:10:03.600,0:10:08.000
movement

0:10:05.200,0:10:10.000
so like you can see this in the cats so

0:10:08.000,0:10:11.120
the cats themselves go through the stage

0:10:10.000,0:10:13.920
too

0:10:11.120,0:10:16.160
and when the cats are in a deep sleep

0:10:13.920,0:10:18.079
you’ll see their eyes move

0:10:16.160,0:10:19.760
or you’ll see their tails move or

0:10:18.079,0:10:21.920
they’ll sort of

0:10:19.760,0:10:23.839
twitch or make noises in their sleep

0:10:21.920,0:10:26.240
because they’re dreaming

0:10:23.839,0:10:29.760
the rem sleep is where you you tend to

0:10:26.240,0:10:29.760
have your most vivid dreams

0:10:30.720,0:10:34.079
other physical changes take place during

0:10:32.880,0:10:36.399
rem sleep

0:10:34.079,0:10:38.560
your breathing tends to be rapid your

0:10:36.399,0:10:40.640
heart rate beats faster

0:10:38.560,0:10:42.720
and the limb muscles don’t move and this

0:10:40.640,0:10:46.480
is a an interesting phenomenon

0:10:42.720,0:10:49.600
that we’ve run into is that because your

0:10:46.480,0:10:52.959
your dreams tend to be so vivid and

0:10:49.600,0:10:55.600
rem they’re very realistic and your

0:10:52.959,0:10:56.640
body naturally moves to stimuli like

0:10:55.600,0:11:00.160
that

0:10:56.640,0:11:02.480
so when you go into rem sleep your body

0:11:00.160,0:11:04.640
your brain paralyzes your body kind of

0:11:02.480,0:11:07.200
so it can’t move

0:11:04.640,0:11:08.480
and that’s to protect yourself because

0:11:07.200,0:11:10.000
if for instance you

0:11:08.480,0:11:11.680
feel like you’re falling or you’re

0:11:10.000,0:11:13.839
running in your sleep

0:11:11.680,0:11:15.519
you’re gonna lash out and you might hurt

0:11:13.839,0:11:17.760
yourself

0:11:15.519,0:11:20.079
so your your brain sort of shuts down

0:11:17.760,0:11:22.079
that motor part of your body

0:11:20.079,0:11:23.440
so you can play out those scenarios in

0:11:22.079,0:11:25.200
your head while you’re dreaming but

0:11:23.440,0:11:28.240
you’re not playing them out physically

0:11:25.200,0:11:30.959
with your body

0:11:28.240,0:11:33.120
people that sleepwalk tend to be in a

0:11:30.959,0:11:35.519
rem state but that part of their brain

0:11:33.120,0:11:37.839
doesn’t shut down their body

0:11:35.519,0:11:39.440
and they can get up and move around it’s

0:11:37.839,0:11:41.120
very very interesting

0:11:39.440,0:11:42.959
and it can be very dangerous if you try

0:11:41.120,0:11:46.959
to wake somebody suddenly from that

0:11:42.959,0:11:46.959
stage too so you have to be very careful

0:11:47.839,0:11:51.920
so so rem sleep is really where we do

0:11:50.160,0:11:53.519
most of our dreaming but you don’t need

0:11:51.920,0:11:55.600
to get to a rem state

0:11:53.519,0:11:57.120
to get that recuperative sleep you

0:11:55.600,0:12:00.399
really need to get to that stage

0:11:57.120,0:12:02.880
four and stage five and

0:12:00.399,0:12:03.839
your body naturally gets to that stage

0:12:02.880,0:12:06.399
as long as

0:12:03.839,0:12:08.800
you’re not going through the anxiety

0:12:06.399,0:12:11.120
that we referred to

0:12:08.800,0:12:12.000
so pretty good idea of how sleep works

0:12:11.120,0:12:14.639
at this point

0:12:12.000,0:12:17.120
yeah all right let’s take a quick break

0:12:14.639,0:12:25.839
and we’ll come back and we’ll talk about

0:12:17.120,0:12:25.839
why do teens have trouble sleeping

0:12:28.560,0:12:34.320
for over seven years the second sith

0:12:31.600,0:12:35.200
empire has been the premier community

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guild

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in the online game star wars the old

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republic

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with hundreds of friendly and helpful

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active members

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a weekly schedule of nightly events

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annual guild meet and greets and an

0:12:50.240,0:12:55.120
active community

0:12:51.440,0:12:57.600
both on the web and on discord

0:12:55.120,0:12:59.519
the second civ empire is more than your

0:12:57.600,0:13:03.279
typical gaming group

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0:13:03.279,0:13:07.600
server

0:13:04.079,0:13:10.880
for nightly events such as operations

0:13:07.600,0:13:14.240
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0:13:10.880,0:13:16.079
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0:13:14.240,0:13:21.839
more

0:13:16.079,0:13:21.839
visit us on the web today at www

0:13:25.570,0:13:33.279
[Music]

0:13:30.639,0:13:34.160
welcome back to insights into teens this

0:13:33.279,0:13:37.920
week we are

0:13:34.160,0:13:39.600
talking sleep anxiety so why do teens

0:13:37.920,0:13:42.079
have trouble sleeping

0:13:39.600,0:13:43.519
now we’ve done a sleep podcast in the

0:13:42.079,0:13:44.720
past where we’ve talked about sleep

0:13:43.519,0:13:47.680
deprivation

0:13:44.720,0:13:49.120
yep do you remember when we talked about

0:13:47.680,0:13:52.639
that

0:13:49.120,0:13:53.279
what research tells us how many hours of

0:13:52.639,0:13:56.959
sleep

0:13:53.279,0:13:58.800
teens need um it’s okay you can look at

0:13:56.959,0:14:02.079
the notes and cheat

0:13:58.800,0:14:02.880
uh kidshealth.org right right and so how

0:14:02.079,0:14:06.079
many hours do

0:14:02.880,0:14:06.880
the teens need typically uh at least

0:14:06.079,0:14:09.440
eight and a half

0:14:06.880,0:14:10.800
right so you don’t have to be a math

0:14:09.440,0:14:13.760
quiz to figure out that if you

0:14:10.800,0:14:14.880
wake up for school with say six you have

0:14:13.760,0:14:17.199
to go to bed at

0:14:14.880,0:14:18.160
nine in order to reach that nine hour

0:14:17.199,0:14:19.920
mark

0:14:18.160,0:14:22.639
[Music]

0:14:19.920,0:14:24.000
do you do that well i got well i

0:14:22.639,0:14:27.600
technically wake up

0:14:24.000,0:14:29.440
at 6 30 but i go to bed at nine

0:14:27.600,0:14:31.199
something you do fit into that that

0:14:29.440,0:14:32.000
realm but do you fall asleep when you go

0:14:31.199,0:14:34.079
to bed

0:14:32.000,0:14:35.360
no i do not right so you’re up for a

0:14:34.079,0:14:36.880
little bit there

0:14:35.360,0:14:38.880
so you’re probably running into a

0:14:36.880,0:14:40.480
situation where that sleep anxiety is

0:14:38.880,0:14:42.639
keeping you awake for a while when you

0:14:40.480,0:14:45.839
go upstairs to go to bed

0:14:42.639,0:14:47.199
and uh you know you’re not getting that

0:14:45.839,0:14:47.519
eight and a half hours of sleep so

0:14:47.199,0:14:48.959
you’re

0:14:47.519,0:14:50.800
a little sleep deprived like we

0:14:48.959,0:14:54.560
discussed before

0:14:50.800,0:14:56.320
and that tends to build up over time

0:14:54.560,0:14:58.880
studies have found that many teens have

0:14:56.320,0:15:00.959
trouble falling asleep that early

0:14:58.880,0:15:02.639
go figure you’re you’re you would be

0:15:00.959,0:15:05.600
among that study right

0:15:02.639,0:15:07.440
yeah so what do you typically do to try

0:15:05.600,0:15:07.839
to fall asleep when you go to bed do you

0:15:07.440,0:15:11.040
read

0:15:07.839,0:15:14.639
watch tv listen to music well

0:15:11.040,0:15:15.600
typically i try to have some background

0:15:14.639,0:15:18.800
noise

0:15:15.600,0:15:19.279
and like just keeping my attention off

0:15:18.800,0:15:23.120
of

0:15:19.279,0:15:25.279
like thinking on my own is normally good

0:15:23.120,0:15:26.399
and typically having background noise or

0:15:25.279,0:15:28.800
something on the tv

0:15:26.399,0:15:30.160
kind of helps because like i can focus

0:15:28.800,0:15:32.399
my attention on that

0:15:30.160,0:15:34.079
and not focus on the fact that like i’m

0:15:32.399,0:15:36.720
trying to fall asleep

0:15:34.079,0:15:39.199
so your inability to fall asleep isn’t a

0:15:36.720,0:15:42.560
lack of desire to want to fall asleep

0:15:39.199,0:15:45.440
it’s that your brain is just very active

0:15:42.560,0:15:47.199
at that stage in the evening right

0:15:45.440,0:15:49.440
and that’s because most teens brains

0:15:47.199,0:15:51.759
tend to work on later schedules

0:15:49.440,0:15:53.199
and you’re not ready for bed at nine

0:15:51.759,0:15:54.880
o’clock even though that’s what time

0:15:53.199,0:15:57.519
you’d need to go to bed

0:15:54.880,0:15:59.759
to get the amount of sleep that you need

0:15:57.519,0:16:03.199
so it’s kind of contradictory

0:15:59.759,0:16:05.680
as far as your sleep schedule goes

0:16:03.199,0:16:06.720
during adolescence the body’s circadian

0:16:05.680,0:16:08.959
rhythm

0:16:06.720,0:16:10.480
now you know what a circadian rhythm is

0:16:08.959,0:16:12.959
uh no

0:16:10.480,0:16:14.800
so circadian rhythm rhythm is sort of

0:16:12.959,0:16:18.399
like your internal body clock

0:16:14.800,0:16:19.839
ah it controls all the the

0:16:18.399,0:16:22.000
functions that your body does on a

0:16:19.839,0:16:25.199
regular basis you know it controls your

0:16:22.000,0:16:28.800
sleep it controls your ability to heal

0:16:25.199,0:16:28.800
it controls your ability to

0:16:28.880,0:16:33.120
manage your time to a certain extent

0:16:30.959,0:16:35.920
it’s your perception of time in in

0:16:33.120,0:16:37.120
many cases so anything that has to do

0:16:35.920,0:16:39.759
with a timing

0:16:37.120,0:16:41.120
related to biological stuff that’s part

0:16:39.759,0:16:46.240
of your circadian rhythm

0:16:41.120,0:16:49.440
oh so the body circadian rhythm

0:16:46.240,0:16:53.360
resets in in adolescence so you you

0:16:49.440,0:16:56.240
adjust to it in your earlier years

0:16:53.360,0:16:57.680
then it resets and it shifts the time a

0:16:56.240,0:16:59.600
little bit there

0:16:57.680,0:17:01.519
so it’s telling the team to fall asleep

0:16:59.600,0:17:04.799
later at night and the wake

0:17:01.519,0:17:06.959
up later in the morning

0:17:04.799,0:17:08.319
and the demand that your body has for

0:17:06.959,0:17:11.360
for getting this rest

0:17:08.319,0:17:11.679
conflicts with it so that’s a natural

0:17:11.360,0:17:14.720
thing

0:17:11.679,0:17:16.559
you know all teens experience that

0:17:14.720,0:17:19.839
it isn’t something that’s unique to you

0:17:16.559,0:17:19.839
or any other individual

0:17:20.160,0:17:25.360
so the change in circadian rhythm

0:17:22.240,0:17:28.000
happens because teeds brains

0:17:25.360,0:17:29.280
produce the hormone melatonin late at

0:17:28.000,0:17:34.000
night

0:17:29.280,0:17:36.320
and it’s later in kids and adults

0:17:34.000,0:17:38.960
so melatonin i actually take melatonin

0:17:36.320,0:17:41.840
supplements to help me sleep

0:17:38.960,0:17:43.039
that’s a natural chemical that the body

0:17:41.840,0:17:47.280
produces

0:17:43.039,0:17:51.200
that helps to to promote

0:17:47.280,0:17:52.640
calmness and eventually drowsiness in

0:17:51.200,0:17:54.160
the body

0:17:52.640,0:17:56.320
this works with other hormones like

0:17:54.160,0:17:58.559
serotonin

0:17:56.320,0:18:01.039
that help to regulate the person’s sleep

0:17:58.559,0:18:02.880
and wake cycle so that’s

0:18:01.039,0:18:04.320
a lot of what you run into with sleep is

0:18:02.880,0:18:06.880
it’s very chemical

0:18:04.320,0:18:08.799
based and because teens are going

0:18:06.880,0:18:10.240
through so many rapid changes as they

0:18:08.799,0:18:13.120
grow

0:18:10.240,0:18:16.080
their body produces the chemicals at

0:18:13.120,0:18:18.400
different rates than others

0:18:16.080,0:18:19.120
so i’m sure you probably have friends

0:18:18.400,0:18:20.960
that

0:18:19.120,0:18:22.240
don’t have sleep problems at this point

0:18:20.960,0:18:23.919
in time

0:18:22.240,0:18:25.360
even though you might be having sleep

0:18:23.919,0:18:26.559
problems yeah

0:18:25.360,0:18:28.320
and that’s just because they’re

0:18:26.559,0:18:31.120
developing at a different stage or

0:18:28.320,0:18:34.080
different rate than you are

0:18:31.120,0:18:35.600
but that’s natural not everyone is the

0:18:34.080,0:18:37.060
same everyone is very unique when it

0:18:35.600,0:18:38.240
comes to that sort of thing

0:18:37.060,0:18:40.080
[Music]

0:18:38.240,0:18:42.080
so as a result of all this teens have a

0:18:40.080,0:18:44.559
harder time falling asleep as you’ve

0:18:42.080,0:18:48.000
experienced

0:18:44.559,0:18:50.960
so sometimes this can be so severe that

0:18:48.000,0:18:52.320
it affects your daily activities

0:18:50.960,0:18:54.480
so if you’re not getting enough sleep

0:18:52.320,0:18:56.160
you may be falling asleep in class

0:18:54.480,0:18:57.760
or you might not be able to concentrate

0:18:56.160,0:19:00.400
as well because your body

0:18:57.760,0:19:04.400
is needs that sleep and you’re not

0:19:00.400,0:19:04.400
getting it and it builds up over time

0:19:05.360,0:19:09.200
cases like this are often called delayed

0:19:08.480,0:19:13.280
sleep

0:19:09.200,0:19:15.120
face syndrome or night owl syndrome

0:19:13.280,0:19:16.720
so that very well could be something

0:19:15.120,0:19:19.600
that you’re experiencing

0:19:16.720,0:19:22.320
that’s manifesting itself with sleep

0:19:19.600,0:19:22.320
anxiety

0:19:23.360,0:19:27.919
but these aren’t the only reasons that

0:19:25.280,0:19:30.640
teens lose sleep right

0:19:27.919,0:19:31.760
so a lot of teens do have insomnia

0:19:30.640,0:19:34.240
insomnia is just

0:19:31.760,0:19:35.840
a natural ability to fall asleep or to

0:19:34.240,0:19:37.280
stay asleep

0:19:35.840,0:19:39.200
i don’t think you have that problem

0:19:37.280,0:19:40.880
because typically people with insomnia

0:19:39.200,0:19:42.880
literally are up all night long and

0:19:40.880,0:19:44.480
can’t go to sleep

0:19:42.880,0:19:46.320
there were periods of time that i had

0:19:44.480,0:19:47.919
suffered through it

0:19:46.320,0:19:50.640
back when i was working at a different

0:19:47.919,0:19:53.919
job a long time ago

0:19:50.640,0:19:56.960
and the work schedule that i had

0:19:53.919,0:19:57.360
induced insomnia on me because i had to

0:19:56.960,0:20:00.000
work

0:19:57.360,0:20:01.760
overnights a couple of nights a week and

0:20:00.000,0:20:02.559
then i was on a regular schedule and it

0:20:01.760,0:20:04.840
really just

0:20:02.559,0:20:07.520
really played around my body clock too

0:20:04.840,0:20:11.120
much

0:20:07.520,0:20:13.440
so emotional troubles could cause issues

0:20:11.120,0:20:13.440
as well

0:20:14.240,0:20:17.919
so you insomnia itself can lead to

0:20:17.440,0:20:19.679
physical

0:20:17.919,0:20:21.840
discomfort it can lead to emotional

0:20:19.679,0:20:21.840
issues

0:20:22.080,0:20:25.039
but you’re not experiencing a lot of

0:20:23.520,0:20:27.520
these so some of the physical issues

0:20:25.039,0:20:31.280
that you can run into or

0:20:27.520,0:20:32.640
stuffy nose or cold or pain or headaches

0:20:31.280,0:20:34.320
none of which you’re seen to be going

0:20:32.640,0:20:35.360
through so i don’t think insomnia really

0:20:34.320,0:20:38.240
is the issue

0:20:35.360,0:20:40.640
yeah one of the other things is exposing

0:20:38.240,0:20:44.799
yourself to excessive light

0:20:40.640,0:20:47.600
like using mobile devices or

0:20:44.799,0:20:48.000
watching tv so one of the things that

0:20:47.600,0:20:50.480
they do

0:20:48.000,0:20:53.679
try to tell you to do is to reduce the

0:20:50.480,0:20:56.880
amount of blue light that you consume

0:20:53.679,0:20:58.799
visually before you go to sleep okay

0:20:56.880,0:21:00.159
so you’ll see a lot of tvs now have a

0:20:58.799,0:21:02.799
night mode

0:21:00.159,0:21:04.799
where your phone has a night mode and

0:21:02.799,0:21:06.880
when the night mode kicks in

0:21:04.799,0:21:08.720
it cuts down on the amount of blue on

0:21:06.880,0:21:09.360
the display itself and you tend to get

0:21:08.720,0:21:13.440
more of an

0:21:09.360,0:21:17.600
amber sepia type

0:21:13.440,0:21:19.280
glow because the blue actually triggers

0:21:17.600,0:21:21.600
uh certain activities in the brain that

0:21:19.280,0:21:23.120
keep you awake

0:21:21.600,0:21:25.039
which a lot of people don’t realize that

0:21:23.120,0:21:26.559
the color of light that you

0:21:25.039,0:21:28.640
and the temperature they tend to refer

0:21:26.559,0:21:30.480
to as the temperature

0:21:28.640,0:21:32.880
so stuff that’s more in that blue

0:21:30.480,0:21:34.480
spectrum is is a cool light

0:21:32.880,0:21:36.320
stuff that’s more in the red spectrum is

0:21:34.480,0:21:38.000
a warm light

0:21:36.320,0:21:39.760
so the warmer the light you have when

0:21:38.000,0:21:43.760
you go to sleep the better off you

0:21:39.760,0:21:45.440
can actually fall asleep and stay asleep

0:21:43.760,0:21:46.799
which one of the things that we do here

0:21:45.440,0:21:48.880
is we tend to

0:21:46.799,0:21:51.039
set the hallway like the blue which is

0:21:48.880,0:21:51.600
probably the single worst color that we

0:21:51.039,0:21:54.159
could do

0:21:51.600,0:21:55.679
for helping people actually go to sleep

0:21:54.159,0:21:57.360
and stay asleep

0:21:55.679,0:21:59.360
uh really we should be setting that to

0:21:57.360,0:22:00.559
like a yellow or a red or something like

0:21:59.360,0:22:02.159
that

0:22:00.559,0:22:04.720
which also helps with your night vision

0:22:02.159,0:22:06.159
too by the way

0:22:04.720,0:22:08.799
so it’s common for people to have

0:22:06.159,0:22:11.039
insomnia from time to time

0:22:08.799,0:22:12.000
but if it lasts for a month or longer

0:22:11.039,0:22:16.000
you probably need to see

0:22:12.000,0:22:19.280
a doctor to get some help for that

0:22:16.000,0:22:20.720
chronic insomnia can be caused by a

0:22:19.280,0:22:21.840
number of different things like a

0:22:20.720,0:22:25.200
medical condition

0:22:21.840,0:22:26.080
mental health issues medication side

0:22:25.200,0:22:28.480
effects

0:22:26.080,0:22:29.679
substance abuse so if you have chronic

0:22:28.480,0:22:31.280
insomnia

0:22:29.679,0:22:34.400
there’s probably a medical issue that

0:22:31.280,0:22:34.400
needs to be attended to

0:22:34.880,0:22:41.120
so wearing a ben insomnia can make it

0:22:38.159,0:22:44.720
even worse

0:22:41.120,0:22:46.559
which is kind of you know a self

0:22:44.720,0:22:48.960
fulfilling prophecy to a certain extent

0:22:46.559,0:22:48.960
i guess

0:22:50.480,0:22:54.000
but there are other common sleep

0:22:51.919,0:22:55.360
problems that you might run into

0:22:54.000,0:22:57.039
and i’m going to run these past you and

0:22:55.360,0:23:00.480
see if you experience these

0:22:57.039,0:23:03.679
okay so occasionally

0:23:00.480,0:23:08.640
people run into what’s called plmd or

0:23:03.679,0:23:09.600
rls plmd is periodic limb movement

0:23:08.640,0:23:12.080
disorder

0:23:09.600,0:23:14.159
or also referred to as restless leg

0:23:12.080,0:23:17.360
syndrome

0:23:14.159,0:23:19.120
so this is something where

0:23:17.360,0:23:20.640
you have discomfort in your lower

0:23:19.120,0:23:24.320
extremities your feet

0:23:20.640,0:23:27.200
your ankles your calves and so forth

0:23:24.320,0:23:28.240
and it can feel like a burning or a

0:23:27.200,0:23:32.240
tickling

0:23:28.240,0:23:34.240
or spikes like pins and needles type

0:23:32.240,0:23:36.080
thing and it makes it very difficult for

0:23:34.240,0:23:37.679
you to fall asleep

0:23:36.080,0:23:39.679
do you experience anything like this

0:23:37.679,0:23:40.799
when you fall try to fall asleep that

0:23:39.679,0:23:44.080
keeps you awake

0:23:40.799,0:23:44.720
i mean sometimes like i’ll have parts of

0:23:44.080,0:23:46.720
my

0:23:44.720,0:23:48.880
body that kind of itch and i need to

0:23:46.720,0:23:51.360
move a little and

0:23:48.880,0:23:52.240
um i definitely can’t really stay in one

0:23:51.360,0:23:54.720
place for

0:23:52.240,0:23:56.240
very long and sometimes like i need to

0:23:54.720,0:23:57.120
switch my legs if they get too

0:23:56.240,0:24:00.000
uncomfortable

0:23:57.120,0:24:01.919
and of course if i keep one of my legs

0:24:00.000,0:24:04.320
on top of one of

0:24:01.919,0:24:06.240
one of my legs on top of the other my

0:24:04.320,0:24:06.720
leg will start falling asleep and it’ll

0:24:06.240,0:24:09.200
feel

0:24:06.720,0:24:12.000
like the pit like pins and needles yeah

0:24:09.200,0:24:14.240
and this is something that i run into

0:24:12.000,0:24:17.440
and for me it’s it’s most likely a

0:24:14.240,0:24:20.240
circulation issue because of my diabetes

0:24:17.440,0:24:21.600
this is why i had that that leg vibrator

0:24:20.240,0:24:23.039
thing where you put your feet on and

0:24:21.600,0:24:24.720
vibrates

0:24:23.039,0:24:27.039
that actually helps to promote the

0:24:24.720,0:24:29.120
circulation in your lower legs

0:24:27.039,0:24:30.799
and i would do that before i went to bed

0:24:29.120,0:24:33.600
and it would really help with that issue

0:24:30.799,0:24:35.120
so i have to get another one of those

0:24:33.600,0:24:37.360
but that’s something that can certainly

0:24:35.120,0:24:40.240
keep you awake

0:24:37.360,0:24:42.559
uh another one that’s common which i

0:24:40.240,0:24:45.760
probably also suffer from

0:24:42.559,0:24:48.000
is called obstructive sleep apnea

0:24:45.760,0:24:50.559
a person with obstructive sleep apnea

0:24:48.000,0:24:53.360
temporarily stops breathing

0:24:50.559,0:24:56.000
during sleep because the airway becomes

0:24:53.360,0:24:58.000
narrowed or blocked

0:24:56.000,0:25:01.039
one common cause of obstructive sleep

0:24:58.000,0:25:02.799
apnea is in large tonsils or adenoids

0:25:01.039,0:25:05.520
the tissues that are located in the

0:25:02.799,0:25:09.760
passage that connects the throat

0:25:05.520,0:25:12.480
and the nose being overweight or obese

0:25:09.760,0:25:14.080
which clearly i am can cause the problem

0:25:12.480,0:25:17.279
as well

0:25:14.080,0:25:20.400
people with the sleep disorder may snore

0:25:17.279,0:25:22.720
um which i don’t snore do i i’m pretty

0:25:20.400,0:25:24.880
bad sore right now

0:25:22.720,0:25:27.520
they may have difficulty breathing and

0:25:24.880,0:25:29.520
even sweat heavily during sleep

0:25:27.520,0:25:31.520
because it disrupts sleep a person may

0:25:29.520,0:25:33.039
feel extremely sleepy

0:25:31.520,0:25:36.000
or irritable during the day well i’m

0:25:33.039,0:25:38.240
irritable all the time so

0:25:36.000,0:25:39.279
people who show signs of obstructive

0:25:38.240,0:25:41.360
sleep apnea

0:25:39.279,0:25:43.440
such as loud snoring or excessive

0:25:41.360,0:25:44.720
daytime sleepiness should talk to their

0:25:43.440,0:25:46.960
doctor

0:25:44.720,0:25:48.880
so do you think this might be something

0:25:46.960,0:25:49.360
that you run into do you find that you

0:25:48.880,0:25:52.640
wake up

0:25:49.360,0:25:54.320
gasping for breath or wake up and you’re

0:25:52.640,0:25:55.679
sweating or anything like that and do

0:25:54.320,0:25:58.400
you snore

0:25:55.679,0:25:59.039
well i’m not entirely sure if i snore or

0:25:58.400,0:26:01.200
not

0:25:59.039,0:26:02.400
do you know if i snore i don’t think you

0:26:01.200,0:26:05.200
snore

0:26:02.400,0:26:06.159
yeah i know i don’t snore i don’t always

0:26:05.200,0:26:09.919
wake up like

0:26:06.159,0:26:11.760
gasping for air when i i mean typically

0:26:09.919,0:26:15.600
that would happen if i had a nightmare

0:26:11.760,0:26:18.159
because i’d just be scared um but

0:26:15.600,0:26:19.039
and normally i’m not sweaty unless like

0:26:18.159,0:26:22.159
i had a real

0:26:19.039,0:26:25.840
like my room was really warm yeah so i

0:26:22.159,0:26:25.840
don’t think you suffer from

0:26:26.880,0:26:33.360
sleep apnea or obstructive sleep apnea

0:26:31.440,0:26:35.679
the next one that they talk about is

0:26:33.360,0:26:38.240
reflux

0:26:35.679,0:26:40.159
the gastroesophageal reflux disease or

0:26:38.240,0:26:42.400
gerd

0:26:40.159,0:26:44.000
stomach acid moves backwards up the

0:26:42.400,0:26:46.159
esophagus

0:26:44.000,0:26:48.559
producing the uncomfortable burning

0:26:46.159,0:26:51.600
sensation known as heartburn

0:26:48.559,0:26:53.600
gerd symptoms can be worse when

0:26:51.600,0:26:55.919
someone’s lying down

0:26:53.600,0:26:57.679
even if a person doesn’t notice the

0:26:55.919,0:26:59.520
feelings of heartburn during sleep the

0:26:57.679,0:27:02.000
discomfort it causes

0:26:59.520,0:27:03.760
can stir can still interfere with the

0:27:02.000,0:27:06.640
sleep cycle

0:27:03.760,0:27:07.760
so you know if you’ve ever vomited a

0:27:06.640,0:27:09.679
little bit which you know i don’t want

0:27:07.760,0:27:13.440
to get disgusting or anything

0:27:09.679,0:27:13.440
what happens is you have

0:27:13.840,0:27:18.960
reflux you have acids that come up from

0:27:16.000,0:27:22.240
the stomach and it burns your throat

0:27:18.960,0:27:24.399
well gerd is the there’s a there’s a

0:27:22.240,0:27:24.399
little

0:27:24.960,0:27:29.600
door we’ll call it that that stops that

0:27:28.159,0:27:31.600
from coming up

0:27:29.600,0:27:33.760
people that suffer from gerd do not it

0:27:31.600,0:27:36.480
doesn’t seal properly

0:27:33.760,0:27:37.440
so when your stomach is upset or if

0:27:36.480,0:27:40.640
you’re laying down

0:27:37.440,0:27:43.679
and you’re at a certain angle that

0:27:40.640,0:27:45.039
that acid can flow back up the esophagus

0:27:43.679,0:27:48.480
and cause discomfort

0:27:45.039,0:27:50.320
and cause you to choke and gasp for air

0:27:48.480,0:27:52.080
and so forth

0:27:50.320,0:27:54.960
that one i know you don’t suffer from at

0:27:52.080,0:27:56.320
this point so it’s worth mentioning but

0:27:54.960,0:27:58.640
not something that i think we need to

0:27:56.320,0:28:02.000
deal with

0:27:58.640,0:28:04.159
nightmares nightmares i think we

0:28:02.000,0:28:05.679
all have nightmares at some point in

0:28:04.159,0:28:07.919
time

0:28:05.679,0:28:08.880
so most teens have nightmares once in a

0:28:07.919,0:28:11.039
while

0:28:08.880,0:28:12.320
but frequent nightmares can disrupt

0:28:11.039,0:28:14.960
sleep patterns

0:28:12.320,0:28:16.720
by waking someone during the night the

0:28:14.960,0:28:18.480
most common triggers for more frequent

0:28:16.720,0:28:22.000
nightmares are emotion

0:28:18.480,0:28:23.520
emotional such as stress or anxiety

0:28:22.000,0:28:25.520
other things that can trigger them

0:28:23.520,0:28:27.600
include certain medicines in consuming

0:28:25.520,0:28:30.080
drugs or alcohol

0:28:27.600,0:28:31.120
sleep deprivation also can lead to

0:28:30.080,0:28:33.440
nightmares

0:28:31.120,0:28:36.240
so which is really ironic because the

0:28:33.440,0:28:38.240
less sleep you get

0:28:36.240,0:28:40.000
the more your brain can trigger

0:28:38.240,0:28:43.760
nightmares that forces you to get

0:28:40.000,0:28:45.440
even less sleep so do you suffer from

0:28:43.760,0:28:48.159
nightmares occasionally

0:28:45.440,0:28:48.960
well i always have like one or two

0:28:48.159,0:28:50.880
nightmares

0:28:48.960,0:28:52.960
but it’s definitely not on a regular

0:28:50.880,0:28:55.279
basis to the point where like

0:28:52.960,0:28:56.000
every night i like wake up in a cold

0:28:55.279,0:28:59.039
sweat

0:28:56.000,0:29:02.080
like just scared um

0:28:59.039,0:29:04.720
i i don’t remember um

0:29:02.080,0:29:06.559
the last nightmare i had was a pretty

0:29:04.720,0:29:07.360
long time ago so i really don’t have

0:29:06.559,0:29:10.640
nightmares

0:29:07.360,0:29:13.120
or dreams for that matter so um

0:29:10.640,0:29:14.640
i really don’t have this problem good

0:29:13.120,0:29:16.240
well that’s good because nightmares are

0:29:14.640,0:29:18.480
something that

0:29:16.240,0:29:20.480
can really cause problems because they

0:29:18.480,0:29:21.840
in in and of themselves can cause

0:29:20.480,0:29:24.399
anxiety

0:29:21.840,0:29:26.159
yeah i have to be honest although some

0:29:24.399,0:29:27.919
of my nightmares were weird

0:29:26.159,0:29:29.919
a lot of them were really terrifying

0:29:27.919,0:29:31.120
that well that’s why they’re nightmares

0:29:29.919,0:29:33.760
and not dreams right

0:29:31.120,0:29:35.679
yeah so the next thing they talk about

0:29:33.760,0:29:38.080
is narcolepsy

0:29:35.679,0:29:40.159
people with narcolepsy are often very

0:29:38.080,0:29:43.520
sleepy during the day and have sleep

0:29:40.159,0:29:45.200
attacks quote unquote that may make them

0:29:43.520,0:29:47.919
suddenly fall asleep

0:29:45.200,0:29:49.039
lose muscle control or see vivid

0:29:47.919,0:29:52.000
dream-like images

0:29:49.039,0:29:52.640
while dozing off or waking up someone’s

0:29:52.000,0:29:55.200
nighttime

0:29:52.640,0:29:57.440
sleep may be disrupted with frequent

0:29:55.200,0:29:58.880
awakenings throughout the night

0:29:57.440,0:30:01.760
again this is something that you don’t

0:29:58.880,0:30:03.679
suffer from but narcolepsy is a

0:30:01.760,0:30:05.760
legitimate medical issue and if you do

0:30:03.679,0:30:07.039
feel that you’re suffering from it

0:30:05.760,0:30:10.399
that’s something where you probably need

0:30:07.039,0:30:10.399
to see a medical professional

0:30:10.799,0:30:14.320
and the last one they talk about is

0:30:12.240,0:30:17.039
sleepwalking and we kind of

0:30:14.320,0:30:18.159
briefly talked about this it’s rare for

0:30:17.039,0:30:21.360
teens to sleep

0:30:18.159,0:30:22.320
to walk in their sleep both sleepwalkers

0:30:21.360,0:30:25.120
are kids

0:30:22.320,0:30:27.200
sleepwalking which may run in families

0:30:25.120,0:30:28.240
tends to happen more often when a person

0:30:27.200,0:30:30.159
is sick

0:30:28.240,0:30:31.600
as a fever or is not getting enough

0:30:30.159,0:30:35.120
sleep or is

0:30:31.600,0:30:39.440
feeling stress so again

0:30:35.120,0:30:39.440
it’s it’s something that can be

0:30:40.080,0:30:45.840
prevent you from sleeping and

0:30:43.360,0:30:46.720
compound the lack of sleep issues so it

0:30:45.840,0:30:49.600
can be

0:30:46.720,0:30:51.440
caused by a lack of sleep and it causes

0:30:49.600,0:30:52.880
a lack of sleep

0:30:51.440,0:30:54.480
but it’s also something that can be

0:30:52.880,0:30:56.480
stress induced

0:30:54.480,0:30:58.000
so again a lot of what we talk about on

0:30:56.480,0:31:01.279
this podcast

0:30:58.000,0:31:02.960
is how to cope with stress everyone goes

0:31:01.279,0:31:04.799
through stress

0:31:02.960,0:31:06.720
everyone handles it differently everyone

0:31:04.799,0:31:10.240
has different stresses

0:31:06.720,0:31:13.440
so learning how to deal with stress

0:31:10.240,0:31:14.399
makes your life much easier so a lot of

0:31:13.440,0:31:16.840
the sleep

0:31:14.399,0:31:18.480
issues that people run into are stress

0:31:16.840,0:31:20.240
related

0:31:18.480,0:31:21.760
so before we break since that was the

0:31:20.240,0:31:23.360
last thing that we had for this segment

0:31:21.760,0:31:26.880
i wanted to ask you

0:31:23.360,0:31:30.640
do you think there are stresses that are

0:31:26.880,0:31:31.039
factoring into your sleep anxiety and if

0:31:30.640,0:31:34.720
so

0:31:31.039,0:31:37.679
what are those stresses hmm

0:31:34.720,0:31:38.000
well i do feel as though some stresses

0:31:37.679,0:31:40.720
do

0:31:38.000,0:31:41.679
kind of contribute to me not being able

0:31:40.720,0:31:44.720
to sleep

0:31:41.679,0:31:45.760
typically like before tester quizzes

0:31:44.720,0:31:48.960
stress

0:31:45.760,0:31:49.440
i seem to have that problem where like i

0:31:48.960,0:31:52.960
stress

0:31:49.440,0:31:55.039
over tests and quizzes like the night of

0:31:52.960,0:31:56.399
even though most of the time i know what

0:31:55.039,0:31:59.679
i’m doing

0:31:56.399,0:32:02.320
um and a lot of times my body basically

0:31:59.679,0:32:03.279
like tells me the worst is gonna happen

0:32:02.320,0:32:05.120
as opposed to

0:32:03.279,0:32:07.440
thinking about the worst and planning

0:32:05.120,0:32:09.919
for if the worst happens

0:32:07.440,0:32:10.720
so i have that kind of anxiety just

0:32:09.919,0:32:13.440
about like

0:32:10.720,0:32:14.640
okay here’s what’s gonna happen tomorrow

0:32:13.440,0:32:17.120
it’s gonna be bad

0:32:14.640,0:32:18.640
and like that’s kind of what keeps me

0:32:17.120,0:32:21.840
awake sometimes

0:32:18.640,0:32:23.679
thinking about like like all

0:32:21.840,0:32:25.679
like bad stuff that could happen during

0:32:23.679,0:32:28.880
the day yeah yeah

0:32:25.679,0:32:30.399
that makes that makes a lot of sense so

0:32:28.880,0:32:31.120
let’s take a quick break and we’ll come

0:32:30.399,0:32:32.559
back

0:32:31.120,0:32:36.320
and we’ll talk about what some of the

0:32:32.559,0:32:36.320
benefits of deep sleep

0:32:40.840,0:32:45.200
are

0:32:42.560,0:32:47.679
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[Music]

0:33:46.880,0:33:52.159
welcome back to insights into teens

0:33:50.159,0:33:53.519
we’re talking about what the benefits of

0:33:52.159,0:33:55.919
deep sleep are

0:33:53.519,0:33:57.440
so when you get into those stage three

0:33:55.919,0:34:00.640
stage four

0:33:57.440,0:34:01.360
phases of sleep uh glucose metabolism in

0:34:00.640,0:34:04.159
the brain

0:34:01.360,0:34:04.720
increases during those stages and these

0:34:04.159,0:34:06.480
support

0:34:04.720,0:34:08.399
short-term and long-term memory and

0:34:06.480,0:34:10.480
overall learning

0:34:08.399,0:34:13.119
deep sleep is also where the pituitary

0:34:10.480,0:34:15.760
gland secretes important hormones

0:34:13.119,0:34:17.679
like human growth hormone leading to the

0:34:15.760,0:34:18.159
growth and development of the human body

0:34:17.679,0:34:21.440
which is

0:34:18.159,0:34:23.839
obviously very important for teens

0:34:21.440,0:34:24.720
so why don’t you give us a run down the

0:34:23.839,0:34:27.440
list of of

0:34:24.720,0:34:28.159
other benefits that deep sleep has for

0:34:27.440,0:34:31.359
us

0:34:28.159,0:34:34.839
okay so some of the other benefits are

0:34:31.359,0:34:38.560
energy restoration cell

0:34:34.839,0:34:39.839
regeneration increasing blood supply to

0:34:38.560,0:34:42.240
muscles

0:34:39.839,0:34:43.359
promoting growth and repair of tissues

0:34:42.240,0:34:45.440
and bones

0:34:43.359,0:34:47.760
strengthen and strengthening the immune

0:34:45.440,0:34:48.079
system right so these are all things

0:34:47.760,0:34:51.280
that

0:34:48.079,0:34:52.639
teens need you know we all need energy

0:34:51.280,0:34:54.800
restoration that’s what

0:34:52.639,0:34:57.200
that you know gives us that rested and

0:34:54.800,0:34:59.599
ready to go feeling in the morning

0:34:57.200,0:35:00.400
uh cell regeneration is what allows us

0:34:59.599,0:35:03.599
to repair

0:35:00.400,0:35:06.640
damage to the body if we have injuries

0:35:03.599,0:35:07.920
sickness and so forth increasing blood

0:35:06.640,0:35:10.079
supply to the muscles

0:35:07.920,0:35:11.280
as teens grow they build muscles

0:35:10.079,0:35:13.200
naturally

0:35:11.280,0:35:15.359
so increased blood supply to the muscles

0:35:13.200,0:35:17.359
helps there as well as promoting growth

0:35:15.359,0:35:19.520
and repairing the tissues

0:35:17.359,0:35:21.119
you know muscles grow by actually

0:35:19.520,0:35:24.560
tearing muscle fibers

0:35:21.119,0:35:26.880
and then having them grow back stronger

0:35:24.560,0:35:28.720
so a lot of that repair happens when

0:35:26.880,0:35:31.920
you’re sleeping

0:35:28.720,0:35:34.320
and it strengthens the immune system uh

0:35:31.920,0:35:38.640
just the glucose

0:35:34.320,0:35:41.200
properties the the um glucose metabolism

0:35:38.640,0:35:43.440
helps with um promoting a stronger

0:35:41.200,0:35:45.200
immune system as well

0:35:43.440,0:35:47.599
so all of these things are really what

0:35:45.200,0:35:49.440
you need in teens

0:35:47.599,0:35:51.200
by getting that deep sleep and the less

0:35:49.440,0:35:52.800
of that you get

0:35:51.200,0:35:54.880
the less of the deep sleep you get the

0:35:52.800,0:35:57.040
fewer the benefits

0:35:54.880,0:35:59.040
so even though you may sleep if you’re

0:35:57.040,0:35:59.760
not getting to that stage three and

0:35:59.040,0:36:02.960
stage four

0:35:59.760,0:36:04.960
sleep the sleep is not as beneficial as

0:36:02.960,0:36:06.640
it should be

0:36:04.960,0:36:10.000
like for instance the one thing that i

0:36:06.640,0:36:10.000
tend to run into is i

0:36:10.079,0:36:13.200
you know i’ve got pain issues that i

0:36:11.680,0:36:16.480
deal with

0:36:13.200,0:36:19.760
so when i sleep i may only sleep

0:36:16.480,0:36:22.640
for maybe

0:36:19.760,0:36:24.640
a half hour 45 minutes i’ll doze off

0:36:22.640,0:36:26.720
i’ll nap i’ll wake up

0:36:24.640,0:36:28.400
then i’ll reposition i’ll doze off on

0:36:26.720,0:36:29.920
that but wake up but the pain keeps

0:36:28.400,0:36:32.880
waking me up

0:36:29.920,0:36:33.599
so as a result i never or i infrequently

0:36:32.880,0:36:36.640
i should say

0:36:33.599,0:36:38.560
reach these deep sleep stages where it

0:36:36.640,0:36:41.680
would really help

0:36:38.560,0:36:44.960
energize me and repair the body

0:36:41.680,0:36:48.240
do you find when

0:36:44.960,0:36:50.079
you have anxiety sleeping that when you

0:36:48.240,0:36:51.599
wake up you’re not rested that

0:36:50.079,0:36:53.119
you didn’t feel like you got a good

0:36:51.599,0:36:56.720
night’s sleep

0:36:53.119,0:36:59.599
i mean sometimes probably

0:36:56.720,0:37:02.079
um during school nights when i do end up

0:36:59.599,0:37:04.320
waking up earlier than my alarm

0:37:02.079,0:37:06.560
sometimes i do feel as though i’m not

0:37:04.320,0:37:07.280
fully i didn’t get the full rest that i

0:37:06.560,0:37:09.760
needed

0:37:07.280,0:37:10.400
and during the day especially in the

0:37:09.760,0:37:13.599
morning

0:37:10.400,0:37:15.839
i’m really tired yeah so if

0:37:13.599,0:37:17.520
if you’re feeling that fatigue during

0:37:15.839,0:37:19.440
the day

0:37:17.520,0:37:20.960
you probably didn’t experience a lot of

0:37:19.440,0:37:23.440
these beneficial effects the night

0:37:20.960,0:37:25.599
before either

0:37:23.440,0:37:28.160
so it’s important that we get that deep

0:37:25.599,0:37:29.920
sleep yeah

0:37:28.160,0:37:31.599
if you sleep eight hours but toss and

0:37:29.920,0:37:32.240
turn all night you may not get enough

0:37:31.599,0:37:34.800
sleep

0:37:32.240,0:37:36.160
enough deep sleep it’s impossible to

0:37:34.800,0:37:38.160
force your brain to go

0:37:36.160,0:37:39.920
into deep sleep but there are a number

0:37:38.160,0:37:42.240
of strategies

0:37:39.920,0:37:45.760
that have shown some promise in terms of

0:37:42.240,0:37:47.599
increasing your percentage of deep sleep

0:37:45.760,0:37:49.280
so i want to run these down here and see

0:37:47.599,0:37:51.440
what your thoughts are on these

0:37:49.280,0:37:53.280
alrighty so the first one they talk

0:37:51.440,0:37:55.760
about is to put yourself

0:37:53.280,0:37:57.599
on a bedtime schedule where you go to

0:37:55.760,0:38:00.720
sleep and wake up at the same time

0:37:57.599,0:38:02.560
each day is that something that you do

0:38:00.720,0:38:04.160
and do you find that that works for you

0:38:02.560,0:38:04.800
or do you deviate that from that

0:38:04.160,0:38:06.960
schedule

0:38:04.800,0:38:08.640
maybe on the weekends or holidays i mean

0:38:06.960,0:38:10.400
yeah i kind of deviated from the

0:38:08.640,0:38:12.240
weekends or holidays but for the most

0:38:10.400,0:38:14.640
part during the weekdays when i do have

0:38:12.240,0:38:16.480
school i do follow that kind of schedule

0:38:14.640,0:38:18.240
and it does kind of help me get a good

0:38:16.480,0:38:21.280
way of falling asleep

0:38:18.240,0:38:23.200
and getting back into like getting

0:38:21.280,0:38:24.720
having that regular schedule kind of

0:38:23.200,0:38:27.520
stops me from waking up

0:38:24.720,0:38:28.560
because like on mondays like sometimes i

0:38:27.520,0:38:31.200
might wake up

0:38:28.560,0:38:32.079
um before my alarm but usually by the

0:38:31.200,0:38:35.200
end of the week

0:38:32.079,0:38:38.240
i’m able to um i’m able

0:38:35.200,0:38:41.440
to fully sleep okay

0:38:38.240,0:38:43.920
good they also say stick to water

0:38:41.440,0:38:44.960
and other decaffeinated drinks before

0:38:43.920,0:38:48.640
bed

0:38:44.960,0:38:51.200
caffeine alcohol which you won’t have

0:38:48.640,0:38:54.079
nicotine which you won’t have may make

0:38:51.200,0:38:57.119
it harder to get a good night’s rest

0:38:54.079,0:38:58.079
so you don’t drink a lot of caffeine now

0:38:57.119,0:39:01.839
though do you

0:38:58.079,0:39:03.599
well not entirely i don’t like try it

0:39:01.839,0:39:06.480
i don’t like try having a lot of

0:39:03.599,0:39:09.359
caffeine but i do drink soda so

0:39:06.480,0:39:11.440
um well normally at lunch i used to

0:39:09.359,0:39:13.680
drink it at dinner but after

0:39:11.440,0:39:15.680
everything and realizing that maybe i

0:39:13.680,0:39:17.839
should cut off on the caffeine i started

0:39:15.680,0:39:21.599
drinking non-caffeine drinks at

0:39:17.839,0:39:22.640
um at uh dinner so is there a point at

0:39:21.599,0:39:25.280
night where you

0:39:22.640,0:39:26.839
have a cut-off where you don’t have that

0:39:25.280,0:39:28.400
kind of drink and you switch over to

0:39:26.839,0:39:30.640
water um

0:39:28.400,0:39:31.520
yeah sometimes when i do get thirsty at

0:39:30.640,0:39:34.960
night i have

0:39:31.520,0:39:35.280
um i have a water bottle that i keep on

0:39:34.960,0:39:37.599
my

0:39:35.280,0:39:38.400
on the side that i would drink if i was

0:39:37.599,0:39:42.000
thirsty

0:39:38.400,0:39:44.320
okay now do you that’s throughout

0:39:42.000,0:39:46.000
the night though right yeah but is there

0:39:44.320,0:39:46.480
a point like after dinner where you stop

0:39:46.000,0:39:49.680
drinking

0:39:46.480,0:39:52.160
caffeine um well

0:39:49.680,0:39:52.960
i kind of stopped drinking caffeine by

0:39:52.160,0:39:55.359
lunch

0:39:52.960,0:39:56.560
or as long i try to stop drinking

0:39:55.359,0:40:00.960
caffeine by lunch

0:39:56.560,0:40:03.680
like um like i have

0:40:00.960,0:40:05.200
um soda for lunch but then throughout

0:40:03.680,0:40:06.800
the rest of the day i won’t have soda

0:40:05.200,0:40:08.400
for the rest of the time

0:40:06.800,0:40:10.400
um and just have a different type of

0:40:08.400,0:40:12.800
drink and then

0:40:10.400,0:40:14.720
through dinner and then after dinner i

0:40:12.800,0:40:19.119
really just have water

0:40:14.720,0:40:20.480
okay the next thing they talk about is

0:40:19.119,0:40:23.359
reducing stress

0:40:20.480,0:40:24.240
can help sleep we’ve talked about this

0:40:23.359,0:40:26.640
already

0:40:24.240,0:40:27.520
we do know that teens always deal with

0:40:26.640,0:40:30.640
stress so

0:40:27.520,0:40:32.640
so just to emphasize that

0:40:30.640,0:40:34.400
coping with stress is a way to to

0:40:32.640,0:40:36.560
improve your sleep

0:40:34.400,0:40:38.160
they suggest to create a bedtime routine

0:40:36.560,0:40:40.880
to unwind for the day

0:40:38.160,0:40:42.800
like reading a book or taking a bath

0:40:40.880,0:40:45.040
what do you do what’s your wind down

0:40:42.800,0:40:45.760
routine in the evenings before you go to

0:40:45.040,0:40:48.480
bed

0:40:45.760,0:40:50.160
well um an hour before i go to bed

0:40:48.480,0:40:51.280
typically me and mommy would go

0:40:50.160,0:40:54.480
downstairs

0:40:51.280,0:40:55.119
and watch something on the tv for a bit

0:40:54.480,0:40:58.640
of

0:40:55.119,0:41:00.319
um mother-daughter time as well as to

0:40:58.640,0:41:05.280
kind of get off technology

0:41:00.319,0:41:07.200
and just chill okay

0:41:05.280,0:41:09.599
is there anything else do you read or

0:41:07.200,0:41:12.720
anything sometimes i’d read

0:41:09.599,0:41:13.920
um just to like get my mind just to

0:41:12.720,0:41:17.359
relax

0:41:13.920,0:41:20.640
and just to uh calm my nerves

0:41:17.359,0:41:21.359
other times i’d listen to music to calm

0:41:20.640,0:41:24.880
my nerves

0:41:21.359,0:41:26.880
so okay i have various techniques

0:41:24.880,0:41:29.200
but do those techniques tend to work for

0:41:26.880,0:41:30.880
you uh reading normally always kind of

0:41:29.200,0:41:32.720
puts me in like a drowsy mood and

0:41:30.880,0:41:34.480
listening to music puts me in a calm

0:41:32.720,0:41:35.200
mindset so that i really don’t think too

0:41:34.480,0:41:38.400
much about

0:41:35.200,0:41:40.000
my anxieties okay that’s good i

0:41:38.400,0:41:40.800
personally tend to read before i go to

0:41:40.000,0:41:43.839
bed and

0:41:40.800,0:41:43.839
and reading usually

0:41:44.160,0:41:49.200
helps to keep helps to calm me down i

0:41:46.640,0:41:52.480
keep a kindle so i read

0:41:49.200,0:41:54.079
ebooks at night which is nice because i

0:41:52.480,0:41:54.640
can adjust that light to a point where

0:41:54.079,0:41:58.720
it’s not

0:41:54.640,0:42:01.200
disturbing me yeah banish bright lights

0:41:58.720,0:42:03.599
and loud noises from your bedroom too

0:42:01.200,0:42:06.800
much tv or computer time

0:42:03.599,0:42:07.119
may make it hard to relax now we’ve kind

0:42:06.800,0:42:09.280
of

0:42:07.119,0:42:11.200
found this out to be true with you where

0:42:09.280,0:42:12.720
if you were watching tv up to a certain

0:42:11.200,0:42:15.040
point or

0:42:12.720,0:42:16.800
on your digital devices too late at

0:42:15.040,0:42:18.800
night it was causing a problem now we’ve

0:42:16.800,0:42:21.040
cut back on that now

0:42:18.800,0:42:23.119
has that helped you sleep better yeah

0:42:21.040,0:42:25.920
it’s definitely helped me sleep better

0:42:23.119,0:42:29.200
i’m slightly more calm and i don’t think

0:42:25.920,0:42:30.800
too much but i still you know have some

0:42:29.200,0:42:34.079
parts of anxiety

0:42:30.800,0:42:35.760
sure yeah well and and some of that

0:42:34.079,0:42:36.319
you’re just not going to get it get rid

0:42:35.760,0:42:39.520
of

0:42:36.319,0:42:41.359
yeah uh sleep in a cool room

0:42:39.520,0:42:43.280
that’s something that i certainly always

0:42:41.359,0:42:45.359
try to do to the point that uh

0:42:43.280,0:42:46.800
where mommy has to suffer through my

0:42:45.359,0:42:48.880
cold spells

0:42:46.800,0:42:50.000
uh but how do you feel do you feel that

0:42:48.880,0:42:51.839
you you prefer

0:42:50.000,0:42:53.119
sleeping in a cool environment or you

0:42:51.839,0:42:55.520
like it nice and warm

0:42:53.119,0:42:57.119
i like it in a cool environment like

0:42:55.520,0:43:00.000
you’re already under the blanket

0:42:57.119,0:43:01.760
you might as well get warm with it um

0:43:00.000,0:43:04.319
you don’t want to have a room

0:43:01.760,0:43:06.400
like too warm because then you kind of

0:43:04.319,0:43:09.119
get sweaty and you can’t really

0:43:06.400,0:43:10.400
and i just think you get uncomfortable

0:43:09.119,0:43:12.319
well with

0:43:10.400,0:43:14.400
being cold if you’re a little cold just

0:43:12.319,0:43:18.880
put a blanket on and that kind of helps

0:43:14.400,0:43:20.240
sure get plenty of exercise about 20 to

0:43:18.880,0:43:23.359
30 minutes each day

0:43:20.240,0:43:24.640
is a good start just avoid working out

0:43:23.359,0:43:27.280
in the hours before

0:43:24.640,0:43:29.200
bedtime how is your exercise i know you

0:43:27.280,0:43:30.560
have an exercise log for school that you

0:43:29.200,0:43:33.119
have to do

0:43:30.560,0:43:35.520
do you find the days that you exert

0:43:33.119,0:43:38.880
yourself more you tend to sleep better

0:43:35.520,0:43:40.960
um yeah um i typically

0:43:38.880,0:43:42.319
like normally do like just dance

0:43:40.960,0:43:45.040
downstairs

0:43:42.319,0:43:45.920
and when i do get um that exercise i do

0:43:45.040,0:43:49.200
seem to

0:43:45.920,0:43:51.920
sleep better um i can’t entirely

0:43:49.200,0:43:52.960
tell what the effects are because i’ve

0:43:51.920,0:43:55.040
kind of been

0:43:52.960,0:43:56.480
doing those exercises for most of the

0:43:55.040,0:43:58.640
time um

0:43:56.480,0:44:00.800
except maybe on the week on some days of

0:43:58.640,0:44:02.640
the week weekend but for the most part

0:44:00.800,0:44:04.000
during the whole week i’m kind of

0:44:02.640,0:44:07.200
dancing and

0:44:04.000,0:44:09.839
i am able to fall asleep pretty well

0:44:07.200,0:44:10.400
now do you have days where you may wind

0:44:09.839,0:44:12.880
up doing

0:44:10.400,0:44:15.200
more exercise than normal because of

0:44:12.880,0:44:17.119
certain things you do in gym class

0:44:15.200,0:44:18.480
and if you do does that affect your

0:44:17.119,0:44:21.599
sleep i mean

0:44:18.480,0:44:24.640
sometimes i do it more mainly like if i

0:44:21.599,0:44:26.319
am worried like it’s a good way to stop

0:44:24.640,0:44:30.160
me from worrying and

0:44:26.319,0:44:33.280
jim is kinda i kind of have that as my

0:44:30.160,0:44:36.400
like starting point if like like for the

0:44:33.280,0:44:37.040
most part for gym i work out on with

0:44:36.400,0:44:40.720
dancing

0:44:37.040,0:44:43.680
for 25 minutes and sometimes

0:44:40.720,0:44:45.200
when i do have them um i’d work out a

0:44:43.680,0:44:47.839
little more

0:44:45.200,0:44:49.760
later because i might feel like worried

0:44:47.839,0:44:50.000
at some point or i just want to get a

0:44:49.760,0:44:54.000
little

0:44:50.000,0:44:54.800
more exercise in um but yeah that i feel

0:44:54.000,0:44:56.720
as though

0:44:54.800,0:44:58.240
those nights i seem to sleep a little

0:44:56.720,0:45:02.240
better

0:44:58.240,0:45:04.240
eating a healthy diet now i know

0:45:02.240,0:45:05.920
obviously i don’t really eat a healthy

0:45:04.240,0:45:08.560
diet very often

0:45:05.920,0:45:09.680
but i do know you know when mommy feeds

0:45:08.560,0:45:12.480
me

0:45:09.680,0:45:15.119
healthy food which she’s very good at uh

0:45:12.480,0:45:17.760
despite my best efforts to avoid it

0:45:15.119,0:45:18.800
uh i find i tend to eat better when i’m

0:45:17.760,0:45:21.280
eating healthy

0:45:18.800,0:45:22.079
is that do you experience the same type

0:45:21.280,0:45:23.680
of effect

0:45:22.079,0:45:25.280
you mean sleep better when you eat

0:45:23.680,0:45:26.160
healthy you should eat better when you

0:45:25.280,0:45:29.359
eat healthy

0:45:26.160,0:45:32.640
yeah that that’s what i meant yeah um

0:45:29.359,0:45:33.760
yeah i’d say that not having a bunch of

0:45:32.640,0:45:36.720
sugar or

0:45:33.760,0:45:38.319
any not having a bunch of sugar from

0:45:36.720,0:45:40.720
like desserts and stuff

0:45:38.319,0:45:42.160
immediately injected into you kind of

0:45:40.720,0:45:46.319
helps me sleep better

0:45:42.160,0:45:48.720
having a healthy balanced diet um helps

0:45:46.319,0:45:50.160
with that and not having too much sugar

0:45:48.720,0:45:53.520
always

0:45:50.160,0:45:56.400
okay what about listening to white noise

0:45:53.520,0:45:59.680
or pink noise

0:45:56.400,0:46:01.599
mommy and i we sleep with the meditation

0:45:59.680,0:46:03.839
music turned on which is kind of like

0:46:01.599,0:46:07.040
white noise in the background

0:46:03.839,0:46:08.880
but do you sleep with

0:46:07.040,0:46:11.520
music in the background or do you sleep

0:46:08.880,0:46:14.640
with sound in the background in general

0:46:11.520,0:46:16.880
kind of sleep with like um quiet

0:46:14.640,0:46:19.040
sound in the background because just

0:46:16.880,0:46:19.839
having like some type of sound kind of

0:46:19.040,0:46:22.560
helps

0:46:19.839,0:46:23.440
and i guess that kind of like puts my

0:46:22.560,0:46:27.040
mind on

0:46:23.440,0:46:30.319
what i know is happening um

0:46:27.040,0:46:31.920
is going on so okay

0:46:30.319,0:46:33.599
yeah one of the things that i find is

0:46:31.920,0:46:36.640
that if i don’t have a fan

0:46:33.599,0:46:37.040
on i have trouble sleeping and part of

0:46:36.640,0:46:39.119
that

0:46:37.040,0:46:40.160
is the air that it blows obviously to

0:46:39.119,0:46:43.040
keep me cool

0:46:40.160,0:46:44.079
but another part of it is if it’s not a

0:46:43.040,0:46:45.920
semi-noisy

0:46:44.079,0:46:47.200
fan to have that droning in the

0:46:45.920,0:46:49.119
background

0:46:47.200,0:46:50.960
i have a difficult time i cannot sleep

0:46:49.119,0:46:54.319
when it’s completely silent

0:46:50.960,0:46:56.480
yeah that’s the thing like when um it

0:46:54.319,0:46:57.680
was summer and i had my air conditioning

0:46:56.480,0:46:59.680
on at night

0:46:57.680,0:47:01.040
like i’d gotten so used to the sound

0:46:59.680,0:47:03.040
that when i had to start

0:47:01.040,0:47:05.200
when i had to stop keeping my air

0:47:03.040,0:47:06.319
conditioning on it was kind of harder to

0:47:05.200,0:47:09.200
fall asleep

0:47:06.319,0:47:10.480
yeah i go through the same exact thing

0:47:09.200,0:47:12.480
the next thing they talk about is

0:47:10.480,0:47:13.440
meditation now we’ve talked about a

0:47:12.480,0:47:16.400
couple of different

0:47:13.440,0:47:19.359
types of meditation uh we haven’t talked

0:47:16.400,0:47:21.440
about it on the podcast yet we do have a

0:47:19.359,0:47:22.720
an upcoming podcast on mindful

0:47:21.440,0:47:24.400
meditation

0:47:22.720,0:47:26.640
but there’s a lot of different types of

0:47:24.400,0:47:27.760
meditation that that we’ve talked about

0:47:26.640,0:47:30.720
offline

0:47:27.760,0:47:32.160
do you apply any type of meditation

0:47:30.720,0:47:35.280
technique to help you sleep

0:47:32.160,0:47:36.960
when you’re having trouble i mean i try

0:47:35.280,0:47:40.880
to calm my breathing

0:47:36.960,0:47:43.599
um and at least try to

0:47:40.880,0:47:46.160
calm my brain in some instances so that

0:47:43.599,0:47:49.839
i don’t think too much about it

0:47:46.160,0:47:51.520
um and sometimes it works sometimes it

0:47:49.839,0:47:52.079
only makes it worse and i have to go to

0:47:51.520,0:47:54.160
you guys

0:47:52.079,0:47:55.599
for it and you guys get upset because i

0:47:54.160,0:47:57.760
have to wake you up

0:47:55.599,0:47:59.119
ah we don’t get upset but you know

0:47:57.760,0:47:59.760
nobody likes to wake up in the middle of

0:47:59.119,0:48:01.280
the night

0:47:59.760,0:48:02.640
yeah especially when you have trouble

0:48:01.280,0:48:03.520
going to sleep at the beginning like i

0:48:02.640,0:48:06.640
do

0:48:03.520,0:48:09.520
yeah consider replacing your pillows

0:48:06.640,0:48:11.440
if you’ve had them for over a year and

0:48:09.520,0:48:13.680
have trouble getting comfortable do you

0:48:11.440,0:48:16.720
find your sleeping space

0:48:13.680,0:48:20.480
uh your bed your pillows your blankets

0:48:16.720,0:48:23.280
your pile of stuffed animals

0:48:20.480,0:48:23.760
uh do you find it comfortable for you or

0:48:23.280,0:48:26.480
do you

0:48:23.760,0:48:28.640
think maybe there’s a lack of comfort

0:48:26.480,0:48:31.359
that’s causing sleep problems

0:48:28.640,0:48:33.200
i mean it’s a decent comfort i

0:48:31.359,0:48:36.319
definitely don’t think it’s

0:48:33.200,0:48:38.319
i mean like sometimes i do toss and turn

0:48:36.319,0:48:39.520
but for the most part i do get

0:48:38.319,0:48:42.319
comfortable

0:48:39.520,0:48:42.640
um but i have noticed that like when i

0:48:42.319,0:48:45.040
go

0:48:42.640,0:48:46.400
on your bed your mattress is a lot more

0:48:45.040,0:48:48.480
comfortable than mine

0:48:46.400,0:48:50.240
i’ve noticed now i don’t know if it’s

0:48:48.480,0:48:53.520
just the fact that when i’m

0:48:50.240,0:48:56.079
awake or like like it

0:48:53.520,0:48:58.160
seems more comfortable and it’s just a

0:48:56.079,0:49:00.160
psychological thing with the fact of of

0:48:58.160,0:49:01.200
course the fact of sleep anxiety and

0:49:00.160,0:49:04.480
such

0:49:01.200,0:49:06.559
um so

0:49:04.480,0:49:08.000
there’s kind of a lot that factor into

0:49:06.559,0:49:10.079
it um

0:49:08.000,0:49:11.359
i would say that i have a pretty decent

0:49:10.079,0:49:14.400
um sleep

0:49:11.359,0:49:16.640
area it’s just i guess it’s just kind of

0:49:14.400,0:49:18.400
the psychological thing sometimes when i

0:49:16.640,0:49:20.240
try to fall asleep and it’s less

0:49:18.400,0:49:20.960
comfortable than it actually seems

0:49:20.240,0:49:23.599
because

0:49:20.960,0:49:25.119
i do sit on my bed during the day and it

0:49:23.599,0:49:27.599
is pretty comfortable

0:49:25.119,0:49:29.680
yet when i try to fall asleep the

0:49:27.599,0:49:31.760
comfort kind of goes down

0:49:29.680,0:49:33.280
yeah and you know it’s we can certainly

0:49:31.760,0:49:34.800
look at getting you a new bed new

0:49:33.280,0:49:36.240
mattress to try and make it more

0:49:34.800,0:49:38.079
comfortable that’s not that big of a

0:49:36.240,0:49:39.680
deal

0:49:38.079,0:49:41.599
so the last thing they talk about here

0:49:39.680,0:49:42.880
which is one that i think is probably

0:49:41.599,0:49:44.720
the most important when you’re

0:49:42.880,0:49:45.280
experiencing sleep anxiety and one that

0:49:44.720,0:49:47.839
we

0:49:45.280,0:49:50.400
actually just talked about this week

0:49:47.839,0:49:52.319
don’t lay in bed tossing and turning

0:49:50.400,0:49:53.450
consider getting up and doing a light

0:49:52.319,0:49:54.640
activity like reading

0:49:53.450,0:49:57.839
[Music]

0:49:54.640,0:49:59.520
until you’re tired again sitting in bed

0:49:57.839,0:50:00.160
tossing and turning when you can’t fall

0:49:59.520,0:50:03.200
asleep

0:50:00.160,0:50:04.720
is only going to drive that anxiety it’s

0:50:03.200,0:50:05.920
going to make it harder for you to fall

0:50:04.720,0:50:07.440
asleep

0:50:05.920,0:50:09.520
so if you’re having trouble falling

0:50:07.440,0:50:13.359
asleep get up

0:50:09.520,0:50:16.720
sit up read a book read a magazine

0:50:13.359,0:50:18.400
listen to music do something to occupy

0:50:16.720,0:50:22.400
your mind

0:50:18.400,0:50:25.520
so that your body can get back into that

0:50:22.400,0:50:26.720
that peaceful even state so you can fall

0:50:25.520,0:50:29.520
asleep

0:50:26.720,0:50:29.920
um how do you feel about that i know

0:50:29.520,0:50:33.760
you’re

0:50:29.920,0:50:35.200
you’re apprehensive about

0:50:33.760,0:50:36.880
getting up when you’re supposed to be

0:50:35.200,0:50:38.559
asleep you tend to get

0:50:36.880,0:50:41.599
a little paranoid about not getting

0:50:38.559,0:50:44.160
sleep what are your thoughts on that

0:50:41.599,0:50:45.520
i mean yeah i’d have to agree with you

0:50:44.160,0:50:49.200
tossing and turning

0:50:45.520,0:50:50.960
does only drive my anxiety forward and

0:50:49.200,0:50:52.640
i did have to say the one time when i

0:50:50.960,0:50:54.480
was tossing and turning and you guys

0:50:52.640,0:50:56.400
told me to come down

0:50:54.480,0:50:57.520
um although i really was kind of

0:50:56.400,0:50:59.920
hesitant

0:50:57.520,0:51:01.760
it did end up helping me fall asleep and

0:50:59.920,0:51:02.480
it was much better than just tossing and

0:51:01.760,0:51:04.160
turning

0:51:02.480,0:51:06.319
yeah yeah i think that’s really the

0:51:04.160,0:51:07.839
trick you know don’t don’t fight it

0:51:06.319,0:51:09.680
you know your body’s not ready to go to

0:51:07.839,0:51:11.520
sleep now for whatever reason

0:51:09.680,0:51:13.040
let’s get up and let’s let’s try to

0:51:11.520,0:51:13.520
occupy our mind let’s do something to

0:51:13.040,0:51:14.880
distract

0:51:13.520,0:51:16.559
ourselves until we’re ready to go to

0:51:14.880,0:51:18.240
sleep uh

0:51:16.559,0:51:21.520
fighting it’s just gonna make you more

0:51:18.240,0:51:24.000
anxious and give you more stress

0:51:21.520,0:51:24.559
so that was all we really had for today

0:51:24.000,0:51:26.640
uh

0:51:24.559,0:51:28.160
we’re going to take a quick break we’ll

0:51:26.640,0:51:29.940
come back and we’ll get your closing

0:51:28.160,0:51:35.520
thoughts

0:51:29.940,0:51:39.280
[Music]

0:51:35.520,0:51:40.960
go for your closing thoughts okay so

0:51:39.280,0:51:43.440
to everyone out there who is

0:51:40.960,0:51:45.680
experiencing sleep anxiety

0:51:43.440,0:51:46.559
there are plenty of ways out there that

0:51:45.680,0:51:49.359
you can at least

0:51:46.559,0:51:51.040
try to help you get a better sleep sleep

0:51:49.359,0:51:53.280
is just really strange

0:51:51.040,0:51:54.160
and there’s a lot of ways to try and

0:51:53.280,0:51:57.520
help it

0:51:54.160,0:51:58.960
nothing completely like certified to

0:51:57.520,0:52:01.760
immediately help

0:51:58.960,0:52:02.720
but stuff that definitely could help

0:52:01.760,0:52:05.680
okay

0:52:02.720,0:52:07.760
good thoughts thank you uh before we go

0:52:05.680,0:52:09.599
i would invite folks to subscribe to the

0:52:07.760,0:52:13.119
podcast you can get us

0:52:09.599,0:52:16.559
uh audio versions of the podcast

0:52:13.119,0:52:18.640
by searching for insights into teens

0:52:16.559,0:52:19.680
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0:52:27.440,0:52:33.280
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0:52:29.200,0:52:36.319
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0:52:33.280,0:52:38.319
yeah that’s right we’re on amazon too uh

0:52:36.319,0:52:40.000
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0:52:38.319,0:52:41.359
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0:52:40.000,0:52:44.400
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0:53:00.319,0:53:03.359
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0:53:01.920,0:53:06.160
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0:53:03.359,0:53:07.359
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0:53:06.160,0:53:10.400
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0:53:17.839,0:53:23.680
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0:53:26.960,0:53:30.160
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0:53:28.640,0:53:33.920
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0:53:30.160,0:53:36.400
at http://www.insightsintothings.com

0:53:33.920,0:53:37.920
and you and don’t forget to check out

0:53:36.400,0:53:40.319
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0:53:37.920,0:53:41.280
insights and entertainment hosted by you

0:53:40.319,0:53:43.359
and mommy

0:53:41.280,0:53:45.839
and then sent in tomorrow our monthly

0:53:43.359,0:53:48.400
podcast hosted by you and my brother sam

0:53:45.839,0:53:49.920
well done i think that’s it another one

0:53:48.400,0:53:57.670
in the books

0:53:49.920,0:54:07.130
bye everyone

0:53:57.670,0:54:07.130
[Music]

0:54:08.839,0:54:11.839
foreign

0:54:13.140,0:54:23.200
[Music]

0:54:21.119,0:54:23.200
you