YouSaid · the spoken record

Stephanie Romiszewski

lines on the record: 64
first: 2021-01-12
most recent: 2021-01-12
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

“So I'm at sleepyheadclinic.co.uk. It's gone pretty international now because of the COVID has literally, I'm online now. And Sleepyheadprogram.com. If you have no time to speak to me or you just want to do it yourself, I have set up this online course that you can do, which I'm very excited about with two awesome business partners who are just as crazy and passionate about sleep as I am. And hopefully we can start seeing more people and build on it and make it an even better experience.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“On and do the right things, and I promise you you will start sleeping better. But the more you freak out and you're worried about what is going to happen to you if you don't sleep another night in a row, the more you won't be able to fix the problem.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Out of bed and go and do something that you love. Do not. And do something like clean the bathroom or do something boring. Go and do something that is going to be distracting. For God's sake, we're always going on about how little time we have. You've got more time now. So go and use it. Go and do something fun. I'm not saying get up and go to work. I'm not saying that because I still think this is your sleep opportunity. And if you want to retrain your brain to sleep during this time, then you've got to sort of do things that are, I'm not saying you need to relax, relax, relax, because I think people get stressed at that term and they're like, I can't relax. I don't know how to relax. Don't make me do this. So I think what makes you happy? Do some things that just make you happy, whether that's looking at old photos or just doing something that you love, it is okay. Okay. It's not going to be forever. Like I said, you cannot force yourself to sleep, but you can dictate when you don't sleep. So as long as you're not overcompensating by lying in or going to bed early because you're so worried about the sleep that you've lost, forget it. It's gone. There's nothing you can do about it. So just move.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“But if I do want to improve the quality, I've listened to what she said. There's some key things there. I'm going to try do those few things. But it's about the little things. So it's not about doing 20 different things. It is just about literally get up at the same time every morning. Stop overcompensating. Stop diluting your sleep opportunity when you don't get good sleep. Make it smaller. Build that sleepiness. It's actually good for you. Don't freak out. Nothing bad's going to happen.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Day, enjoy yourself, go and see your friends or talk to them over Zoom or go and do some exercise, get outside, get some light exposure. Be happy and content in your life, focus on other things, and go to bed when you're really, really sleepy. And when it happens again the next night, do the same thing. And I promise you eventually you will be able to get out of it. But if you lie there and you get anxious and stressed and you try and force yourself to sleep, you already know this doesn't work. You're trying it over and over again. So don't do it. So that's the thing that I would say I hope that when people listen to this, they come away and they're like, do you know what? I'm not as worried as I was about my sleep. I'm actually going to chill out and I'm going to be all right about it.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“I think I would love it if people came away from this podcast and gave their sleep a little bit of a break. And in the same sort of, with the same idea, I'm sure there'll be people out there thinking, yes, but when I wake up tonight in the middle of the night, what do I do about it? So I guess this is one thing we haven't covered to understand that if you are waking up in the middle of the night and it's been happening to you over and over again, this is become a habit. And therefore, to resolve the habit, you're going to have to do something consistently. You're not going to be able to solve it in one night. It's just not going to happen. However, if you're waking up and you're getting stressed and anxious, do not lie in bed. It's not going to help you. You've got a different problem now. You've made yourself anxious and stressed and you need to alleviate it. Leave the bedroom, go and enjoy yourself. It is not going to wake you up. You are already awake. Your sleep drive clearly isn't there to take you back to sleep. So go do something else. Make sure you get up in the morning. Do not lie in. Go and have the epic.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“A bad sleeper. So, a bad sleeper is somebody who really does, they get bad sleep and suddenly they start worrying about the lack of sleep. And then what they'll do is they'll look up, how do I fix my sleep? They'll come up with 10 regimented rules and they'll stop becoming obsessive and ritualistic about those rules. They'll stop going out in the evening and they'll start having the hot warm bath, the herbal tea, and every single thing that they have, they think, and they know it doesn't work, but they're so terrified of not doing them because that's all they've got to hold on to now that they are, you know, they can't go away from it. And actually trying to teach those people to sleep better is harder than somebody who's a bit more relaxed around their routine because they've built these things up so hard”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“And then it's a perpetual cycle because then you start compensating well, I'm not going to do this anymore. I'm not going to go to the gym.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“And one of the exercises I do is I tell them, look, I now want you to think that we're in a world where sleep doesn't exist. And when I do that, people are like, oh my God, that would be awful because it would just be one long perpetual day. We'd never finish our day just philosophically and psychologically, how would we deal with that? And naturally, I'm like, yes, that's how you should be thinking about it because that time, even when you're not sleeping is beautiful. And we should cherish it. And also, if you didn't sleep, what would be all the other variables that would affect you? And I start getting them to think about the rest of their lives and all these other things like exercise and eating right. And they're just the basics who you interact with when you watch the news, the bills you paid that day, whether you walk to the dog, all sorts of things, pain, noisy neighbors, your commute to work. How many of those things actually have a properly significant impact on you, but you'll still blame it on your sleep?”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Fearing when it doesn't happen and then blaming it for absolutely everything, we would be in a much better position. We would cherish it more and we would, you know, love it more, but not overly put pressure on it, which was ridiculous. Sleep cannot force you to lose your job. Sleep can't do, though, or lack of it. It just can't. But our belief that it does is making this problem worse. So yes, it is 100% a mindset. I spend most of my time not training people to sleep again, but actually trying to help resolve that mindset, one of the last things I do when I finish with a client is I have to go through and help them understand that sleep is not the be-all and end-all, because actually even to treat their sleep, I have to get them to focus on it. And actually, I need to take the focus away now.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, absolutely. You've hit the nail on the head. Like I said, about 10% of insomniacs, we never see. And actually, if you think about it, insomnia is just another pattern of sleep. And you have a certain pattern of sleep right now. And if it's not broken, do not fix it. I firmly believe that. And if you ever have a problem, well, you know where I am. But hopefully you never will because you'll follow your gut, follow what you feel is right. If that turns you awry, then fair enough, get some support. But actually, you really have hit the nail on the head. And I really do believe with a bit more of understanding and education around sleep and that it's not night to night. Your sleep doesn't work like that. I get, yes, we do need to most of the time sleep night to night, but it can survive without doing that. It's incredible. If we spent more time understanding how amazing sleep was rather than...”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“So, everyone always thinks I'm going to say, well, a good sleeper does this, and a good sleeper does that. But actually, the only difference I have seen over however long doing this is that a good sleeper is somebody who just doesn't worry that much about their sleep. They are very grateful for their sleep and they're very, you know, you know, they give themselves a fair opportunity. They don't always sleep well. They don't, you know, sometimes they have sleep problems, but they don't get overly bothered by it and they notice that their sleep when left to its own devices will go back to whatever it needs to be. About 10% of insomniacs we never see because they don't perceive themselves to be having a problem. And they're not sick and dying.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“One is most prevalent. So, whichever symptoms seem to be more distressing for you at the time is where I would start, but I would be fixing, for example, the depression and the insomnia separately. And the results show that when you treat insomnia, you have less relapse of depression because you have actually resolved one of these things that unfortunately was perpetuating everything. So it doesn't really matter where sleep comes into it, but you've got to give it its own podium. needs to be it is a pillar of health and you need to treat it that way”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Absolutely right, but it doesn't matter what came first, the chicken or the egg. The main issue is, especially in medicine, and I've just done a piece of research that shows that undergraduate medical degrees only teach a median of an hour and a half of sleep. So this is why this next thing happens a lot, because they just don't have the education. So our own doctors do not have enough education in something that we do a third of our lives. So historically, or traditionally, when you go to your GP and you say, I've got a sleep problem, they'll tell you you've got depression. And insomniacs will be able to relate to this. And it is because in general, we look at sleep or poor sleep as a symptom of another condition. Now, even if it is, even if you do have a significant mental health problem and it is causing you to have sleep issues, if it's been longer than three months, you now have a entrained sleep disorder and you need to be treating the sleep problem as a primary condition in itself. And the one that I would treat first is whichever...”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, yeah, yeah, yeah, yeah. So I guess a more relaxed way of looking at it is when you go on holiday after the three, four days of recovery from work life. What happens, you know, left your own devices? What happens? And that's a pretty good way of looking at it. If you're looking at a really scientific way, then sleep restriction therapy. So what we would put a insomniac through also will show you how much of a duration that you need right now because there'll be a point where you can't keep adding time. Your body won't get you to 90% efficient. And that's where you know, okay, maybe this is around the right time for me.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Good, good for you. So, yeah, I definitely have seen a change around in this recently. But yeah, this has been this thing about like clean sleeping. It's a bit like the whole clean eating thing. It's everything that you've effectively just said. But people trying to say you need.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so poor quality sleep, you're going to sleep longer. It's kind of the same as having insomnia because you're not really sleeping. And so therefore you feel you need to sleep longer and you wake up and you still don't feel like you've slept as much as you needed to. If you're sleeping really well from night to night, you don't need to sleep more so your body won't really let you. So if the quality is good and you've reached that optimal time, you'll notice that if you do try to sleep longer, it's quite If I looked at that sleep for you in a polysomnography study so I looked at your brain activity, the quality of it is just like a snooze is probably not going to be the same. It's not going to be but it's very rare you find someone usually they're deprived of something or other or they haven't been sleeping properly and then they sleep a bit longer.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“So you can. It usually, when people say they've overslept, if we actually looked at them in a sleep study and they've overslept for the amount that they usually sleep and they didn't need it, probably the quality of their entire sleep wouldn't be amazing. And that's why they were able to have this dribble-drabbly longer sleep. And it's not going to be very helpful. But usually when we're talking about that research that shows that longer sleepers actually can get sicker is because the quality of their sleep is impaired by something like sleep apnea or another sleep disorder, which is impairing the quality of their sleep.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Some kind of deficiency in a vitamin or mineral that is affecting your sleep, then you probably don't need to be looking at the food you eat. In general, as I'm sure a lot of people will say, but in general, eating a healthy balanced diet where you have what you would call naughty foods and good foods in balance, all that stuff is really good for you and probably the only piece of advice I'd give around eating is, again, regulating how you eat. So if it's breakfast, lunch, and dinner you like to do, trying to do that at consistent times every single day is going to help your body understand when you want to be awake and metabolizing and when you want to be sleeping and then not sleeping too late at night just so that you can make sure that your body metabolizes well and sleeps well.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“You know what? Okay. I've said it before a good sleeper does all the wrong things and they seem to be okay, but they're probably not doing all the wrong things all the time. So yes, the later you eat, you're basically asking your body to metabolize and asking it to sleep and it does not like doing both. And so one of them will be compromised. In terms of anything that you can eat that will have a significant effect on your sleep, there's no real research. There is research to show things like, you know, if you eat enough cherries or you have enough milk or enough turkey, it's going to give you some kind of sedatory effect. But at the end of the day, you'd have to have a stupid amount of those kind of foods to have any kind of effect. It's not going to help you sleep healthily from day to day. That's not going to suddenly boost the quality of your sleep significantly. So I would argue that unless you have”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Enough of my bed, but it's not very good for sleep to keep interrupting it like that. So you can, yes, you've got the power to manipulate sleep however you want, but at the end of the day, if the goal here is to keep you alive for longer and to feel refreshed in the day and to have your best ideas consistently and to be healthy consistently, then you probably want to do sleep right the way it was designed.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“So you can learn to, that's what we call lucid dreaming. So you can learn to lucid dream. The problem is it's probably not very good for your sleep in general. So effectively, when we remember our dreams, it's because we have been woken out of REM sleep. So REM is actually a very active stage of sleep. It's not your deep sleep. It's actually quite a state. Hold a egg or a spoon or something so that if and when they fell asleep that spoon would drop and then they would wake up because they felt they had all their best ideas. I can see you looking at me and thinking about doing this to get better after night.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Is telling your brain so many signals, the light exposure you get is telling your brain about how much melatonin to release for you. It's fascinating, but we do need regulation. And the biggest thing that changed during this pandemic was our routines.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“That we can control in our lives that will have an effect on us. But yes, during the pandemic, we saw or we still see there's plenty more problems with people struggling to get to sleep. Maybe they're feeling really buzzy and they can't get to sleep. Maintaining that sleep. So people waking up in the middle of the night and they're just like, oh, why am I waking up? Sometimes they've got million thoughts a minute or sometimes they're just thinking of nothing and they don't know why that's happening. We've seen more dream recall, very graphic dreams. And we believe that's because obviously when your routine changes and you don't have to work and ironically, I always say to Insomniacs that actually when they're working and when they've got busy lives, it's a lot easier to treat them than when they don't have a routine because routine is everything to our bodies. I wish we understood more how much our bodies love to be regulated and going to work and doing exercise and going to see our friends and going to the gym and eating at regular intervals.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Had a huge impact, so in various different ways. So, the first way is that everybody's routine changed because we couldn't go outside and move as much as we once did. We couldn't get as much light exposure as we once did. We didn't get as much stimulation, social stimulation. So our brains weren't being used in the same way. Plus, we all had this sort of thing to look at on the news all the time. So we're actively sort of looking at something that is stressing us out and making us anxious. So various different components, no wonder sleep changed. But it would have been totally normal for that to happen. Your sleep is adapting to your new environment. And so when people start worrying about this, I try to get them to calm down about it because actually if your sleep wasn't working properly, you just wouldn't be here. Okay, so to a degree, our sleep is doing a bloody good job for us. And we need to be better about it. We blame sleep for everything. And actually, there's so many other very...”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Metabolisms our brains function when more rational during the day. And so with electricity has become many problems, I definitely think the scaremongering and the fear and the tracking of sleep has definitely caused in the last few years a boom in sleep problems or at least how many people are coming to us for help.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“The thing is, okay, so if you know you've got poor sleep, you need to improve it, but hopefully it's not going to be long term. You can actually get some support for that and get it sorted. If you're actively keeping yourself at five hours when you know you're a seven hour sleeper, then yeah, you're going to reduce your life expectancy. But if you're naturally a five hour sleeper and they do exist, then that does not mean the same thing that you're going to be reducing your life expectancy when genetically you can't for you. It's really difficult to understand. I think, you know, electricity has a big part to play. So again, I talked a little bit briefly at the beginning about the light dark cycles of this planet and the way that we are designed or not designed, but we're built on this planet. We seem to have evolved that way. And so we definitely do need to be in general not working and resting more at night. And we work better on metabolism.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I, so it's a hard question to answer. I think that there is element, there's lots of different elements. I don't believe that the stats are as accurate as they probably seem. For example, I believe that before, you know, the Industrial Revolution, for example, we had sleep problems. I mean, no, I believe we did. It's just that I believe we're recording things now more. So there's that aspect of it. There is this aspect of we overworry about things. And, you know, at the end of the day, whilst someone keep, you know, lots of people out there keep telling us that actually, you know, if you sleep less than six hours, you will die early. But actually, we're not actually seeing that.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Questioning it. But in general, having caffeine in the morning, I don't think there's anything wrong with that. If you enjoy it, great. But then there's lots of research that shows that even your performance isn't significantly improved by having caffeine. You might feel like you're able to buzz around everything more, but your actual efficiency isn't necessarily improved.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“So caffeine is very interesting because genetically we are all either sensitive or not sensitive or somewhere in between with caffeine so it's very hard to say nobody should be drinking caffeine after this time. Yes, it does have a very sort of it has a big afterlife so it definitely or half-life. So what we mean by that is that it's going to have an effect on you hours and hours after you've had it but depending on how sensitive to it you are but at the same time there's so much more you can do if you started waking up at the same time every day you would start to feel refreshed you would be one of those people who wakes up and is like yeah i'm ready to start the day imagine if you just used your body the way it was designed to be used i'm not saying caffeine is bad i definitely wouldn't say you can't drink caffeine but if you're starting to use it anything in life in anything chemical in a in a compensatory method because something is wrong that's when you need to start”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Usually to sleep well. So you're not getting, but psychologically, we believe that sleep is better than no sleep. And actually, I don't necessarily agree with that. In a way, I'd rather get no sleep than a really rubbish sleep, knowing that my body will like build up a really strong sleep drive and help me later. But people are so terrified of that that psychologically they just need to feel like they've slept. But if they had a bit of better education around sleep and they understood how it worked more, then I don't think people would be trying to grab all these things all the time. But we live in a reactive society. We're not very proactive as creatures. We want it now and we want it done yesterday.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“They just can't work over time. So all the research shows that eventually you either get used to them, they stop working, they make you feel really uncomfortable. I don't think there's anything wrong with, for example, sleeping pills or using caffeine in the short term, things like that, but starting to use them long term, they have their own, all of them have their own side effects. And over a long time of use aren't very good for the body. But in general, they're just not going to, they're not going to suddenly miraculously reset your sleep button or anything that people seem to think they're going to do. So I don't think relying on these things in the short term is a bad thing every now and again. But if you're relying on them every single time you have a sleep problem, you're effectively making it worse because your brain isn't learning anything. It is literally just being giving a cheat method, like a fake sleep almost. And that is what you get from a lot of sedatives, a sedative sleep, which is not the same as the cycles that you go through.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“After you started improving your sleep drive and using the sleep restriction therapy to do that, then yes, we do need to start looking at how do you bring yourself back to balance during the day? Is it stress and anxiety that got you here in the first place because you're working too much and you got yourself into the wrong patterns? How are you going to process more during the day? How are you going to balance more during the day? We need to look at those things, but we need to look at them with the right expectations, which is that they are not going to make you sleep because once that expectation is not met, you feel really inadequate and then you feel like nothing can help you. And then you get hopeless and out of control and lonely about your problem. So all this, lots of different sort of elements, like a pyramid to try and help someone with their sleep.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, you got to. So, first of all. One area is we need to, you've got to be re-educated on sleep, much like we've been chit-chatting away today. That's how I will talk to someone and I will try to help them understand. I'll try and pick out a lot of the things that they talk to me about, but it's trying to help them understand where the myths are and where the facts are with sleep because a lot of their ideologies around sleep will be directly influencing their behavior. And so as soon as you can change that, and it's not as simple as just saying that's right and that's wrong, you've got to keep doing it and they need to trust you and you've got to find a way and the right language to speak to that person once you've done that you can start with the sleep restriction and then of course whilst there is no evidence that relaxation or anxiety reduction is going to directly and reactively fix a long-term sleep disorder”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“You went for a week and you had that consistent sleep. And when they start thinking about it that way, they're like, oh my God, yes, this is so much better. And I'm even able to add more time now. And we slowly, incrementally start adding sleep out. And that's how you fix it. I mean, it's not everything because you've got to work on the mindset. You've got to work on the re-educating people”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“They've been doing it for a long time, so it's quite hard to get someone to do this. And then once we can get them to sleep for around 90% of that five or six hours, whatever they spend in bed, then we can start increasing their sleep time out very, very slowly. But people sort of get very over-eager about this. It's called sleep restriction therapy, or there's lots of different ways of calling it. People get overexcited about it and they're obsessed with reaching that 90% efficiency so they can move on and add time. But I try to always explain to people, and indeed I do online courses in sleep, that they can do themselves. And I'm always trying to explain to them. It's not about adding more time. Imagine if you are getting to five or six hours sleep efficient every night for seven days as an average, that's really good. That's so much better than the broken sleep you were getting before. Think about the new quality that you have built. How amazing is that? When's the last time?”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so it's less about restricting their sleep and more about restricting their bedtime. So often when you come across somebody who's had a sleep problem for a fair while enough to come to see me, they're usually spending more time in bed than they are sleeping. So for example, they might be in bed for around 10 hours, but they're only sleeping for, say, six hours. And so what I would do is I would restrict them in the first instance only. So it's only mildly to six hours in bed or five hours in bed, whatever they're sleeping for. We would never really go lower than five hours because at the end of the day we're only sort of guess it's all a little bit of guesswork here and that's important that it's like that and we're not over tracking sleep because that has its own issues and then for a week or so i'll keep them on that schedule and try and get them to strictly stick to it which is quite scary for somebody who thinks the total opposite way is going to fix them even though they've got no evidence that it works it doesn't matter”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“The difference is the behavior it is not the person, it is not some trait that you have over someone, it's not something genetic. There are all of those things that do feed into, for example, insomnia, but the reality is the thing that seems to perpetuate sleep problems is not usually the original trigger. So we cannot blame the divorce, for example. 20 years ago, I'm not divorced, but I'm just making an example. So 20 years ago, we get divorced.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“To tell a joke, right? Okay, so most of the time my sleep is fairly good because I've been lucky enough to be educating myself through this for the last 16 years, but it's not good all the time because it's totally normal after some kind of life stressor, new illness, some dramatic change in our society like we're seeing right now for your sleep to change and for it to be poor, okay? It is totally normal to have sleep problems. We will all get them. You will never find someone who does not have a sleep problem at some point in their lives. But there is a difference between somebody who has a short-term sleep problem and when the initial issue resolves itself, the sleep problem goes away and the person who has now unfortunately got a long-term sleep problem.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Happiness is such a good thing for you. Why are we teaching people that sleepiness is a bad thing? You need sleepiness to sleep”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“To show that when you have a bad night's sleep, your cognitive abilities, etc. are going to be reduced. However, if you think about how you generalize that, you're not going to lose your job. You're not going to perform horrifically in that meeting because you didn't get a good night's sleep. It would be far better for you to go to bed later and make sure you're lovely and sleepy and only get four hours than to go to bed eight hours before that meeting and toss and turn and be fidgety and stressed and anxious all night. That's what I do. I still get nervous when I have to do like a lecture in front of 500 people. Of course I get nervous. But instead of, you know, focusing on my notes just before I go to bed, I'll put everything aside. I'll go and enjoy myself, do something I really love to do. I'll get ready for bed a bit earlier than usual just so that I do not have to think about anything when I get sleepy. And when I am sleepy, even if it's two, three, four hours later than usual, I know that I'll go and have a really lovely three or four hours sleep. And then I'll wake up and I'll be like, great. I know I'm going to be a bit sleepy today, but that's only going to help me sleep tonight. And I'm going to have an epic day. I don't care that I'm a bit sleepy. Sleepiness is amazing.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Okay, so the first thing I'd say is that you're never going to find that reactive, very quick method. It's never going to happen. And even if you find it, I promise you, it won't work in the long term. It might control your condition in the short term, but not in the long term. I can teach you how to sleep, but it's going to take you a few weeks, not a night. But in the meantime, don't worry. It's okay. Like part of this is, I just, there is a solution. So what I do is call cognitive behavioral therapy for insomnia. It is not the same as CBT for depression or anxiety or anything else. And it is just about retraining yourself to sleep and building up that strong sleep drive. You have to do that over time. But in the short term, I usually tell people that they do not need to worry. Nothing bad is going to happen to you. And the reality is that it's more your mood that will affect your day when you wake up in the morning than the bad night sleep you just had. So I know we've got evidence.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“I think if you have to use it on a regular basis, you need to start questioning why you always need to snooze. Unfortunately, the research shows that snoozing does not benefit us at all. And actually, if you think about it, if you are a snoozer, how many times does it actually make us feel better? Exactly”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“I think the least you have in your bedroom that reminds you of the day is really important. So obviously screens and light is very important when it comes to sleep, but I think people are missing a trick. When we say don't look at your phones, we're not just saying don't look at your phones because of the light exposure. We're saying it because it's reminding your brain of something that you did during the day. And so your brain being the smart thing that it is, is thinking, okay, well, I'll increase your cortisol and I'll reduce your melatonin, which is your stress and your sleepy hormone hormones. And I'm going to help you be more alert because you clearly want to be alert right now. And so your brain thinks it's helping you. And then you're thinking, hang on a minute. I just looked at my phone for like three seconds and now I'm buzzing. Why? And it's just because your brain is your behavior is so much more influential on your physiology than you realize.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“There's lots of fads around. Yeah, yeah, yeah, there's a lot of fads around. I think your environment is important, but I can't dictate to you what that is because we're all so different. Yes, it's true. You don't need loads of technology in your bedroom to sleep. I'm not saying technology can't aid our sleep because I think in the future we're going to come up with some crazy cool things that are going to really help us. I just think right now we're not quite there”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“It's actually really, really simple once you know how to do it. And every time I fix someone of their insomnia there, and honestly 50, 60 years of insomnia, they often turn around to me. They're like, I don't know why I wasn't taught this when I was younger. And I do believe if we taught everyone how to sleep properly, give them a proper sleep education when they're little. I wouldn't exist. Insomnia wouldn't exist.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Over quantity every single time, every single time. And if you have good quality and you need longer, your body will tell you and you will get more sleep. But people are so obsessed with duration. And I think people don't understand what I mean by sleep opportunity. I mean every single night, most of the time, so about 80% of the time I will give myself a seven to eight hour sleep opportunity sleep window. But I do not mean that if I'm not sleepy, I take myself into a dark room and shut myself down. I just know that it's there. I've got a bedroom, a place I really want to be to sleep that is available to me during those hours and I will not sleep outside those hours. And that's the big thing is you can dictate to your body when you don't sleep, but you cannot dictate when you do. And by doing that, you will force your body to be in a nice region.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, yeah Why are we not looking? You know, if you have to lie in so significantly every single weekend, why are we not looking at during the week and thinking, why am I doing this to myself? At the time when I need it the most, I will choose to get less sleep. And then at the weekend I'll just compensate.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“Yes, the things your morning routine is going to be way more important than your evening routine when it comes to your sleep at night. But because people see that as a faraway time compared to when you go to sleep, they don't really focus on it. In fact, haven't we been taught in this society that lying in is a luxury, I can't believe that we have made it okay at the weekend to lie in so much. But during the week, one of the only things that gets us up is work. It makes absolutely no sense to me. I'm not saying it's the worst thing in the world. I'm not saying I never lie in, but I don't use it as a compensatory method for a bad night's sleep because that's when you're going to get into trouble.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT
“We get told we should do so. The 10 top things that you should do. Have a warm bath. Never drink coffee ever again. Never have alcohol, you know, all these things that you're supposed to do. But if you look at good sleepers, are they following all those things? No, they're not. And they're still sleeping really well. And that's to show that most of the time sleeping poorly comes down to brain training and the patterns we get ourselves into. You start going to bed early. You might be able to get to sleep earlier, but you're probably not going to be able to have that sleep all the way through the night because at some point or another, your body's going to be like, well, you've had enough now. But your expectation is you should be able to sleep till seven. And why didn't I sleep till seven? Or if you lie in, you keep changing the goalposts of your wake-up time, which is the most important thing that you should be looking at, not your bedtime. If you keep changing that goalpost, your body doesn't know when to feed you. It doesn't know when to make you feel alert because you've changed everything. And so cool.”
2021-01-12 · The Diary of a CEO · The Secret To A Good Nights Sleep with Stephanie Romiszewski · IDENTIFIED FROM THE TRANSCRIPT