YouSaid · the spoken record

Dr Guy Leschziner

lines on the record: 142
first: 2024-07-01
most recent: 2024-07-01
sittings or episodes: 1
sources: podcast

Every line below is reproduced as it was said and linked to the record it came from. Nothing here is summarised or generated. Directory · Search · Corrections

“If you're a good sleeper and you've always been a good sleeper, you don't worry about any of these things. You probably don't even worry about any aspects of sleep hygiene, quite happily like you watch a horror movie in bed before you drift off to sleep. But for those individuals who are not, yes, absolutely the way that you view sleep and your relationship with sleep is of fundamental importance. It is, again, coming back to genes, we know that there are undoubtedly genetic factors that influence whether or not you're likely to develop insomnia. So again, as with all aspects of sleep, it's that combination of genetics, environment. And when I talk about environment, I'm also talking about your own psychological internal environment.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“I think all of that is true, undoubtedly, and I think this comes back to the earlier bit of our conversation about sleep trackers because obviously sleep trackers reinforce that sleep identity. Whether they are a hundred percent accurate or not. And so yes, that sort of sleep identity would undoubtedly influence both those conscious and unconscious factors that give rise to sleep.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“Every time they're given the opportunity to drop off to sleep they will start, falling asleep more quickly, and at the end of that fifty naps they will be dropping off to sleep very quickly as soon as the lights go off. And actually the evidence suggests that that's a very good short-term treatment for chronic insomnia and in some individuals it works extremely well in reassociating your head hitting the pillow with drifting off to sleep. I wouldn't suggest it for most people because it's basically a form of torture, but I think it illustrates the power of trying to get people into a more sleep-deprived state if they've got insomnia.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“They have some wires on their heads, their brain waves are being tracked, but as soon as they've been asleep for three minutes, based on their brain waves, they're woken up again. And that happens every half hour for twenty five hours. So over the course of that 25-hour period, they have 50 opportunities to nap. Now, for most people with insomnia, having been awake, even having been awake the previous 36 hours, they will still not be able to get off to sleep for the first few naps, but as they get more and more sleep deprived.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“between bed and wake and rebuilding a positive association between bed and sleep. I mean at its extreme there is a technique that was developed in Australia which is called intensive sleep retraining and in that technique people who've got very bad insomnia are brought into a sleep laboratory having been awake for the night before they come in. So they come in in the evening, having been awake for now probably thirty six hours. Every half an hour they're given the opportunity to drop off to sleep.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“what that means is well if you are somebody with insomnia and you estimate for example that you're only sleeping a total of six hours a night in bed but you're spending eight hours a night in bed then you for a period of time you say well look I want you to get into bed at midnight and whatever happens I want you to get out of bed at six a.m. So to restrict the time in bed to six hours. The first few nights, most people with insomnia will sleep really badly because they know that their alarm is going off at six and they know they have to get out of bed at six. But after a little while, they become so sleep deprived that the brain starts forcing you to go off to sleep much more quickly and over time more and more of that six hours a night will be spent asleep in bed and that's the first step in breaking that negative association.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“Uses a variety of different techniques, so it uses some standard relaxation techniques to try and reduce the level of vigilance of physiological, of mental arousal that you have when you get off to bed, but also it aims to utilize a variety of techniques to reprogram your brain to associate bed with sleep. So one of the ways in which you can do that is you can actually utilize your brain's own mechanisms that drive you to go off to sleep. So that's something called the homeostatic mechanism, which will all be very familiar with, but not in those terms. So the more you've been awake, the stronger the chemical drive for your brain to go off to sleep. So one of the features of CBTI is to compress your sleep or to restrict your sleep for a period of time.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“Unconscious basis Pavlovian conditioning it's called you associate that bed environment with being awake, with being wired and that's often what gives rise to this sensation of having lost the switch to be able to get off to sleep in fact some people with insomnia will say well look you know if I'm sitting in front of the television and I'm sitting on the sofa and I'm not thinking about sleep at all I'm not thinking about bed I will often find that I've dozed off and then I'll go upstairs get into bed and as soon as my head hits a pillow ping I'm wide awake and I suddenly feel wired so that's very illustrative of that sort of unconscious association between bed and being awake rather than being asleep and so CBTR aims to address that as well.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“of worrying about how you're going to be able to function the following day or potentially even the long-term effects of your insomnia so those are the conscious psychological factors and CBTI aims to address those but it also aims to restore normal unconscious factors that give rise to good sleep so if you've spent a great deal of time in bed at night awake then those normal associations that good sleepers have between bed and sleep so for a good sleeper they will associate bed with being a place of comfort with being a calming relaxing place a place that they associate with a good night's sleep if your sleep has been disrupted for a period of time and you've spent long periods of time in bed awake then that positive”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“So, the gold standard treatment now for insomnia as a treatment called cognitive behavioral therapy for insomnia. So a lot of people have heard of CBT because they will have heard of it in the context of depression and treatment of depression or anxiety. Now CBT for insomnia is not actually directly related to the CBT that's used for depression and anxiety. It borrows from the principles of CBT and applies them to sleep and it serves two purposes. The first is to try and address some of those conscious psychological factors that are driving insomnia. And when I talk about conscious factors, I'm talking about things like the frustration or anxiety of the night ahead, of lying in bed at night, feeling that you can't get off to sleep and the frustration and anxiety that that engenders of having your partner snoring away in bed next to you whilst you're struggling to go off to sleep.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“Physiologically, biologically reliant upon it or psychologically reliant upon it, it remains unanswered, but certainly there are individuals who, for example, will say, well, as long as I know that I've got a bottle of melatonin or, you know, the sleeping tablets in my bedside cabinet, I sleep fine. As soon as I know that I haven't got access to them, I don't sleep very well at all. And so that, I think exhibits that this is almost like a psychological crutch, knowing something that they've got next to their bed that they can reach for in order to achieve a good night's sleep is sometimes as important as the biological effects of taking that tablet.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“So it's not entirely free of side effects, but it's generally pretty well tolerated, safe drug as far as we know. There are some specific issues surrounding melatonin. But a question really would have to be, well, why are you taking that melatonin? Is there something that you can do to fix your sleep without relying on an exogenous substance, something that you've bought off the shelf or been prescribed?”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“And the risks of them sleeping so little in terms of their mood, their anxiety, their ability to function are so great that actually you have on a case by case basis to make a judgment call as to whether or not to say, well, I give up on your sleep, or actually you say, well, look, there are a number of drugs that we can try to try and improve your sleep, and it's not going to get you back to normal, but it's going to potentially make the difference between you end up very depressed or highly anxious and unable to cope in your life or actually get some decent sleep. And the risks of those drugs, and that needs to be judged on a case-by-case basis and is part of clinical medicine. Whenever we prescribe any medication for anybody for any condition, we have to evaluate what the potential benefits are versus the potential risks.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“So, as a general rule, no, because I think that there are good now non-drug based techniques for trying to improve sleep in the majority of people with insomnia. There is some evidence that, for example, if people don't respond to these non-drug-based methods, giving them sleeping tablets alongside these non-drug-based methods makes it more likely for the psychological route to help. But, you know, unfortunately, as part of my clinical practice, I see lots of people who've been struggling with it asleep for many, many years, and they've tried all non-drug-based treatment.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“So there is some evidence to suggest that both chronic sleep deprivation and insomnia are associated with cognitive decline and conditions like dementia. It goes back to what I was saying earlier, which is by the way, there's also some studies that have suggested links between sleeping tablets and conditions like Alzheimer's. So it goes back to this issue of whether or not it's the insomnia or the sleep deprivation that causes Alzheimer's? Is it sleeping tablets that causes Alzheimer's or is it the fact that Alzheimer's many, many years before causes changes to our sleep? And so I think that that story has not yet been fruition in terms of our fundamental understanding of the links between sleep. and Alzheimer's disease and whether or not it's directly causative.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“But actually, there are many reasons to tie in sleep in general separate from the gymphatic system into a general housekeeping role of the brain. And I think that certainly this is an area that is going to keep researchers very, very busy over the next 10 or 20 years. association between sleep, cognition and cognitive decline in later life.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“Like a drainage system, you know, like a gutter, for example, that takes the suds from the car wash away and puts them into the drain. In about twenty eleven, if my memory serves me correct, there were some studies done that looked at that glimphatic system in different stages of sleep. And what they described was that that glymphatic system opens up significantly by about sixty percent in very deep sleep in the deepest stages of sleep, and so subsequent research showed that, for example, one of the proteins that was being removed was a protein called beta amyloid that is intimately tied to Alzheimer's disease. And so the view that deep sleep was particularly responsible for housekeeping. of the brain for chemical housekeeping of the brain came about and”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so within our bodies there is a system, a very similar system called the lymphatic system. So people will have heard of lymph nodes, for example. And this is a system whereby fluid that comes out of the blood vessels and into the tissues is then collected and transported back into the cardiovascular system. And we used to think that there was no equivalent system in the brain, but actually, you know, over the last 20 years, we've understood that whilst there are no sort of lymph nodes or things like that, there are these very small channels between the cells that are responsible for draining fluid from the brain. Those systems are responsible for removing certain toxins or metabolites, chemicals that have built up as a result of metabolic activity within the brain. And removing them from the brain substance itself.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“So the point of doing anything like that is if there are very clear things that you can do on your own to close that loop, there's no point having information without being able to act upon it. And I guess if you are one of those individuals like yourself who very clearly can correlate certain things that they're doing in their daytime lives with their sleep and how they feel subsequently, then great. I guess I have a little bit of bias in that the people that I see are already struggling with their sleep already. And so it goes back, I guess we're completely in agreement.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“problems and I have seen individuals who for example have read books on sleep and how important it is on sleep who have ended up going into a spiral of insomnia and very catastrophic depression and anxiety as a result so it's very you know it's very important to be clear that all of this is a double-edged sword”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“Get enough sleep, you're going to die early, you're going to have all these negative health consequences because for a subgroup of individuals who are already very concerned about their sleep that actually can”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“I think that for those individuals who can fix their sleep in a very straightforward way by spending more time in bed, so the kind of people that I talked about that 20 years ago would be saying, well, you know, I only sleep five hours and, you know, because I'm busy doing X, Y, and Z and I can get away with it. I think it's probably encouraged them to spend a bit more time in bed because they know they have a very clear bit of information that's telling them that they're not sleeping enough. But for the people that I see, the people who are already concerned about their sleep and who have difficulties with their sleep, I think it's been a very negative impact. I have some reservations about, well, people like myself sitting on these kinds of podcasts or writing in newspapers telling you, well, if you don't”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“The reliability, the accuracy of these devices, most of these devices drops off significantly when it comes to, for example, defining nighttime awakenings, defining stages of sleep, those kinds of things. So then you have that additional issue in the mix, which is that sometimes that your sleep tracker may be giving you information that is not factually correct, and that may increase your anxiety further. So I'm really very, very keen for people who have issues with their sleep rather than just burning the candle at both ends to put away their sleep tracker and actually go and have a chat with their GP or somebody who knows a little bit about sleep rather than relying on this sleep tracking technology.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“around your sleep. It's a very different picture from, for example, using a step tracker. If you're sitting on the sofa and you look at your step tracker and you realize you've only done whatever it is, five thousand steps, it's very easy to get up and go for a walk and do another five thousand steps. If your sleep tracker is telling you you slept really badly and you know you slept really badly and you're already worried about how badly you sleep, there's nothing that you can do on the basis of the information that your sleep tracker is giving you to suddenly go and get a little bit more sleep. And it's complicated by the fact that, you know, sleep trackers are pretty good at telling you how much time you spent in bed. They're reasonably good at telling you.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“So, first of all, I have to say that I'm not ideologically opposed to sleep trackers in general. I think that they are really, really good, for example, in research, fantastic for research. It allows us to track sleep in very, very large numbers of individuals and try and work out how that correlates with whatever we're interested in. One of the major issues with sleep trackers is that the people who often use sleep trackers are individuals who already are concerned about their sleep. So if you know that you're sleeping relatively little and you wake up feeling tired, then you probably know you're not sleeping enough. You don't necessarily need a sleep tracker to tell you that. If you're one of these individuals who has insomnia, who is spending plenty of time in bed but simply cannot get the amount of sleep that they need, then what a sleep tracker will do is it will increase your concern, your anxiety.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“trying to understand some of the factors that might be driving their sleep difficulties. So for example was their sleep difficulties triggered by a life event? Did they have sleep reactivity before this insomnia started? So were they one of those individuals who could sleep anywhere at any time whatever they wanted whenever they wanted to put their head down or were they kind of individual who the night before an exam before a job interview before a presentation would lose sleep because that often is a very strong marker for developing insomnia later on in life and then it's also about trying to understand how the rest of their health is impacted by their sleep but also how the rest of their health impacts on sleep so it's not at all unusual for me to see individuals who have been started on medications for other reasons that have generated sleep issues for example”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“Now that's really important when it comes to insomnia because it's not unusual for me to see individuals who give you a story of very clear insomnia and actually when you look at their sleep objectively you find that although they say they haven't slept at all, they've slept seven hours but that seven hours has been completely disrupted by conditions like periodic limb movement disorder which is these leg kicks associated with restless leg syndrome or sleep apnea for example now sometimes it's very evident from what people tell you that actually that's not the case that they've just got very clear insomnia so that's really the starting point to try and decide whether or not you feel confident enough in your clinical evaluation of them that you know what the issue is without doing a sleep study and if you think that they do need a sleep study then that's the point at which we arrange for that it's also”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“Our experience of sleep is very different to the reality of sleep. When we bring in people into the sleep laboratory, it's not at all unusual. And I will almost always ask this question when I'm going through a sleep study with one of my patients, is how much sleep do you think you got over the course of that night? And it's not at all unusual for people to say to me, well, I think I've got two or three hours sleep. Occasionally even they say, well, I didn't sleep at all. And then you look at their brain waves, you look at the best objective marker that you've got of their sleep, and you see that they've slept seven and a half eight hours. So obviously what people are experiencing is really important because ultimately from my perspective, I want to improve people's experience of their sleep and what it is that they're complaining of. But it's important to understand that what they're telling you may not necessarily be the objective truth.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“So I would start, I think, by trying to understand what it is that is causing their sleep issues, because a lot of the individuals that I see who have been referred in with that sort of picture assume that they've got insomnia, and they may not always have insomnia. So I think a key issue is that we are really, really poor witnesses to our own sleep. And what I mean by that is that we often”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“We are likely to, but obviously our environment is not going to be exactly the same as our parents. What we do, our behaviors are not going to be identical to our parents or our siblings. So yes, we've more frequently see that, for example, people have a evening chronotype that runs in families, but that doesn't mean that, you know, look, we're more than just the destiny of the genes that we hold. Obviously our genes are really important, but so are other factors as well.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“So certainly there's that sort of genetic predisposition. There's also these environmental factors, but there's also age in the Oscadian rhythm changes a little bit as we go through different stages of life. So, you know, it's not at all uncommon for teenagers to become more evening chronotypes. And then as we get older, we tend to shift back to the morning. So that's part and parcel of our aging biology as well. So I think that genetics is really important, but so are other factors as well.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“So, you know, you see that, for example, in people who've lost their sight. So in some individuals who have lost their sight completely, then they lose the regulation of their circadian rhythm and they develop circadian rhythm disorders, something called a non- twenty four hour rhythm disorder whereby their circadian rhythm is on a, for example, a 25 hour cycle, and so every night they will go to bed one hour later than they did the previous night and will go right the way round the clock, you know.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“Well, I think there were some rumours on the internet that there were light receptors elsewhere, but certainly the only ones that we know to be of significance in terms of defining our circadian rhythm are the ones in our retinas.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“Yes, it does. I mean, I wear a sleep mask. I think it's particularly if you don't have good blackout curtains or blinds in your bedroom using a sleep mask, particularly in the summer months, is probably very helpful indeed.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“But the sun comes up at different times on different days, firstly. So if you were doing that routinely, you might find yourself really rather sleep deprived in the summer months. And also there is some emerging evidence that exposure to light at night in your sleep is not very good for you. So there was a very recent study that implied that light exposure at night increases your risk of diabetes. So it certainly is not good for the quality of your sleep and the likelihood is that you won't wake up as soon as it's light. You'll wake up an hour or so after it's got light during that hour or so it may have had a negative impact on the quality of your sleep. So having a dark bedroom is really part of good sleep hygiene as is having a quiet bedroom that is not too hot or too cold.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“Well, I think that for some people they find, again, this goes back to no one rule for everybody. If you've got a sleep trait termed sleep reactivity, which is where your sleep is very liable to your environment, then obviously sleeping next to somebody who's snoring loudly or who gets up in the middle of the night two or three times to urinate can be very disruptive to your sleep. If you've got very little sleep reactivity, you may actually find it comfortable, more comfortable to sleep with somebody in the same bed as you.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“So, you know, eating is perhaps less important, but avoiding a very large carbohydrate-rich meal before you go to bed for two reasons. One is that we know that it can cause some fluctuations in terms of your blood sugar. And also if you've got a bit of reflux, it can make that much worse.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“So I think you would probably have to set up your home office in your bedroom. you'd have to have your TV on in your bedroom all the time. Had be surrounded by electronic devices, drink a lot of coffee late in the evening. drinks a little bit of alcohol, so alcohol in the short term, of course, is quite sedating. It's a central nervous system depressant, but it does dramatically worsen the quality of your sleep, and for various reasons the direct chemical, the fact that you've got a full bladder, the fact that you're probably snoring a little bit more, so alcohol is not a good thing, not having a wind down period. gambling on the stock market until one AM switching your laptop and then trying to go to bed those kinds of things so that's you know the quintessential very very bad sleep hygiene”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“So I think that the genes that predispose to insomnia are pretty widespread, but obviously, you know, in pretty much all areas of medicine, there is an interaction between genetics and environment. And certainly poor sleep hygiene, and that's a horrible term. I hate that term, but it's the term that is most widely used and understood, can certainly put in place certain aspects of behavior that then can give rise to chronic insomnia in the long term. So if you've got very bad chronic insomnia, then suddenly putting good sleep hygiene in place is unlikely to fix it, but it may be that that poor sleep hygiene in the first instance gave rise or at least predisposed you to developing insomnia.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“That being a place where you're mentally active, where you're engaged, then if you have an underlying predisposition to insomnia, for example, then that can sometimes set the stage for developing insomnia later on.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“This comes down to an individualized approach to sleep, and that's why I'm always very reluctant to say this is the perfect night sleep. These are the rules for sleep. You know, for example, there are some people who for whom caffeine doesn't really influence their sleep and can have a double espresso an hour before bed and still have no problems getting off to sleep. For most of us, that's not the case. If you are somebody who can watch something very stimulating, very scary and then switch it off and roll over and go off to sleep, then I guess that's not a problem for you. For most people, that's probably not the best thing to be doing at night. I think that long term, one of the issues is with all of these kinds of activities in bed at night before you go off to sleep is that they weaken the psychological associations between bed and sleep. And so if you start associating”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so the thinking on that has changed a little bit over the last few years. So it was said that using these devices will trigger insomnia as a result of blue light. Actually, it's likely that the amount of blue light that these devices put out is probably insufficient to do that directly. But there are two effects of using your gadget until 1am. The first is on a long-term basis if you're doing that regularly it will result in an adjustment of your circadian clock and push it back so you will want to go to bed a little bit later and wake up a little bit later which is fine if you're self-employed or you don't have any restrictions on your time but most of us need to be up at a certain time in the morning and if your circadian rhythm is delayed significantly the net effect of that is that you're going to end up sleep deprived i mean there's also the issue of being you know on twitter or being engrossed”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“So, blue light obviously the strongest source of blue light is sun. But yes, these kinds of devices, your smartphone, your iPad in front of you, a range of electronic devices also have blue light within them.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“rhythm might not be at odds with our environment. So there does need to be some slight adjustment of that circadian rhythm and light is probably the most important adjuster.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“There are links from the back of the eye to the hypothalamus, so there are some cells in the back of the eye, in the retina that are not involved in vision, not involved in conscious vision, but what they are involved with is detecting blue light in particular, which is the part of the spectrum of light that is most important in terms of regulating our circadian clock. And there are direct links between these cells that are called redin or ganglion cells, and the supracosmatic nucleus. So exposure to light, to blue light in particular is really very important in reinforcing or adjusting our circadian rhythm. Now, of course, we live in a world whereby the seasons change, and the amount of light that we're exposed to changes. So if we were on a set rhythm all the time that was immovable, unadjustable, then there would be times where”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“can influence our circadian rhythm, so there's this sort of feedback loop between our own body's secretion of melatonin and what our supercosmatic nucleus our master clock is doing. So by giving people melatonin at particular times of the day, we can shift your circadian rhythm forward or back.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“What's happening in our environment? About 50% of the definers of our circadian clock are governed by what's going on around us, be that in terms of when we're exposed to light so we know that light is a very important driver of our circadian rhythm when we're eating, when we're exercising, when we're doing a whole range of other activities. And also one of the markers of our circadian rhythm is the accretion of melatonin. So there's a very small gland in the centre of our brains called the pineal gland which secretes a hormone called melatonin. That hormone tends to start being secreted in most people at around six o'clock in the evening. It peaks at the time that we want to go to sleep and then it starts dropping down a few hours before we wake up. It's almost a chemical marker of our circadian rhythm. But we also know that giving people melatonin in tablet form.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“and also influences things like when we feel most mentally alert when we want to eat when we want to drink when we feel most able to cope with work for example now that circadian rhythm that circadian clock for most people confers the sleep onset of somewhere between ten pm and midnight if you're an adult and waking up somewhere between six and eight AM now the timing of that body clock is governed by two things it's governed by our genetics so whether or not we are genetically predetermined to be slightly later in terms of our body clock or slightly earlier and we see that in families where lots of people with for example will say well you know I've always gone to bed late and woken up late but so has my father so has my grandfather etc etc but it's also influenced by”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“So within pretty much every cell of our bodies there is this twenty four hour clock, and in fact if you take a single cell and stick it in a petri dish about forty percent of the genes within that cell will exhibit this sort of twenty four hour cycle. And that 24 hour cycle really controls pretty much every biological system within our body, how our liver works, how our heart works, how our lungs work. There is one particular area of the brain called the suprachismatic nucleus that is viewed as the master clock. It's the clock that coordinates all the other clocks within our bodies. And that influences not only all of these other clocks that are occurring within the cells throughout our bodies, but influences our behavior as well. So influences, generally speaking, when we feel tired and when we want to go to bed, and when we wake up.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I don't think we know. I think it's probably to do with the reward mechanisms that underlie our behaviours, that there is something about sleep deprivation that alters the rewards that we're seeking, but I don't think I can give you a clear answer on that.”
2024-07-01 · The Diary of a CEO · The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschziner · IDENTIFIED FROM THE TRANSCRIPT