Sleep hygiene

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foreign
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obviously
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quite a few of us I would like to know more about the threes and I guess it's
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probably because we're starting to sleep or don't get enough sleep if you hear
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do not get enough sleep
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it's uncommon when you talk to a lot of people especially in our organization we often find a lot of people struggle to
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sleep and there's a lot of reasons you know personal reasons we're present with anxiety depression workload issues
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um to look after your sleep and get enough sleep because sleep is really
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really important to us and it's one of those three parts of what we call the hube almost try it so we talk about
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sleep nutrition and physical activity so sleep is really important for Human
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Performance so if you're not getting a your performance will draw and some
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research we've done particularly around research and we head to bound that when
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our soldiers were servicemen are not getting enough sleep their performance does decline and they supplement Human
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Performance but not just physiological performance but also cognitive performance it does decline if you're
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not getting enough sleep so your ability to make decisions is compromised it's not about sleep so first of all let's
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have a look and now let's see but yesterday
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technology works it's great but when it doesn't work
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it's not always there we go cool so um if you have a look at
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following um what is sleep right so it's basically a
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mental state where we rest in okay so you become relative and unaware of the
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surrounding environment okay it's a partial Detachment from the world where
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all that external stimuli dropped from the senses
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and when we get there we have to him quality sleep okay and that's the
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problem getting enough quality sleep at the right time that's hesitant to
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survival as is food and water okay if you're not getting enough sleep
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your ability to survive is going to be compromised right so sleep is also a part where the
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body is resting but the body doesn't switch off when we sleep but still carries on doing its
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thing so when we sleep there's a lot of biological processes that are still happening during that sleep process okay
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so the brain stores new information during the Sleep process okay it gets
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rid of a lot of toxic waste right nerve cells start regenerating and
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communicating with each other and that supports healthy brain function now those of you who this have been all
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with the talk about brain and exercise yesterday also learned that we need to
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sleep a lot when we need to get you know good brain function going so also when
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we sleep this is when the body restores cells restores energy and releases hormones
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um and proteins to rebuild and resynthesize so a good example here is if you're
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doing resistance training or strength training and you're working your muscles quite a lot there's muscle protein
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breakdown and there's muscle protein synthesis now muscle protein synthesis is where the muscles repair themselves
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get stronger and then start getting a bit larger if you want to program that process happens during the recovery
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phase and during rest and a lot of that happens when we sleep
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okay so that whole rebuilding stage restart when you see and sleep is three there's
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four stages of sleep so when you get into bed at night you go to sleep you don't just fall asleep and that's it
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your body goes through stages of sleep so the first stage uh REM is rapid eye
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movement so non-repid eye movement that's the first stage and that's between weight limits and sleep and that
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lasts around five to ten minutes then we're going to non-recordline movement stage two that's now the body
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temperature starts dropping and the heart rate begins to slow down the brain
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begins to produce sleep spindles and that lasts about 20 minutes
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okay now sleep spindles that's a specific pattern of the brain waves that
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occurs during sleep and they appear to diminish the response to lsi's stimuli while we're sleeping
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let's say it causes you to go into a deeper Skin So then the nine room stage
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three muscle start relaxing now blood pressure and breathing Airway drops and
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that's where the deepest sleeper curves right and REM sleep rapid eye movement
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sleep the brain becomes more active the body becomes relaxed and immobilized
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this is when we start to dream and the icing rapidly so that's why it's
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called rapidly so if we have a look at those and delve a little bit deeper into the stage of
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sleep we're getting even more information here so stage one is also known as the lightest stage of sleep
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inter so you can see here that's the transition from wakefulness to sleep as
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you said before and lastly I want to seven minutes who is responsive to stimuli and drifting thoughts and images
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so you're starting to drift away so you're starting to get these thoughts and images in the brain then real estate
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stage two detail this is the gradual decrease the heart rate starts stopping
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respiration starts slowing down body temperature starts decreasing and muscle
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tension starts to decrease as well if you haven't fallen asleep when you fall
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asleep and all of a sudden you get that twitch and that happens in that stage too when
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the muscle spine is start relaxing when I get that twitch then they go to sleep often that twitch wakes us up again
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so stage three that transitional stage now we go into the Delta State that's 32
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40 minutes after drifting off to sleep once again we get the decreases in heart
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rate respiratory temperature and muscle tension and this is difficult uh
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to be away control so I don't know if you've some of you have fallen asleep and
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you've drifted off to sleep and you get the sense that there's someone in the room or something and you just cannot
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wake up is you know you want to wake up because you can't wake up that's when that
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happens then then that's stage four slow wave sleep that's the deepest stage of sleep and
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that's the most difficult for me to be awakened and during this stage the slow
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website this is where people may sleep walk sleep talk
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um snack and often had like meters like Terror
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right swing looking at the end then the rapid eye movement that's as I said before where I used to move rapidly
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and physiologically the body is now quite aroused
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okay so this stuff happening on so uh voluntary muscles are paralyzed okay so
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if you have a nightmare um you will not accept
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you're not going to screenshot or whatever okay so we run exit out that's going to happen kind of more in this stage four
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right so if you have a look at this again this gives a bit of a better picture here so you can see this in
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stage one right so stage one up there so that's where we're easily awakened
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but muscles relax Subway movement we're moving to the stage three in order
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starts happening there as we see and then we transition into stage three we're all
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so as you see when you go to bed and go to sleep you go through all these stages you're not
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just getting to bed and you're sleeping and it's good quality sleep that we
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after so you're going to go to sleep and you're going to wait for the stages where you get that good quality sleep
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that's why we need to sleep for lengths of time not just two three five minutes
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okay you need to keep the big how much time you need to slip later on
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the other really interesting and important thing that happens when we sleep is we release hormones when we
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sleep these hormones are really really important for us and for physiological
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function or development and drugs so growth hormone
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is quite an important hormone not just when we have because you need a lot of growth foreign
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growth hormone is really important for a pain growth hormone repairs tissue peace
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damage tissue okay we've found that with um people have
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cardiovascular disease and heart attacks often have decreased growth hormone
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production so you get what's known as adult onset growth hormone deficiency that means they stop producing growth
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hormone and they say a lot of diseases that'll start manifesting so when you have growth hormone that repairs a lot
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of stuff that's gone wrong in for the particular tissues so growth hormone
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as I sit there it's really essential program and that tissue repair
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right and Rose hormone is released when we sleep and it's released in pulses so
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when you go to sleep Brooklyn it doesn't get released and it's normally during the stages of deep sleep so a broken
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water release and then it stops releases happiness so once again a good quality
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sleep is important um the anti-diuretic hormone ADH now
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that prevents the production of dilute urine so basically this stops you from getting
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up and going to the toilet a lot during the evening or when you're sleeping so
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when we do this the kidneys kind of I'm going to say Switched Off they've
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they kind of reduce their production so they're not producing as much urine when
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you sleep now the problem is if you're not getting in good sleep you're going to go to the toilet a lot but it's going
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to disturb yourself now really interesting thing here is a lot of people who suffer from um
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sleep disturbances and um
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when you go to sleep in a mask that's the one thank you sleep apnea so
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a lot of people have sleep apnea are not getting enough sleep because when they stop breathing you wake up again and go
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to sleep so what happens now I'm talking to a lot of sleep experts a lot of people who have sleep apnea you actually
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don't know you've got them right how do you know if you've got to sleep better at least someone tells you at least you go to a test so I know a lot of people
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who have had sleep acne affect me are diagnosed and have now
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um gone over on one of those um and I did have to go to the toilet a lot
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but a lot of the time especially in men it's seen as prostate problems because
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you're going to the toilet along but it's actually not it's actually sleep and it's actually sleep apnea so when I
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went to see a sleep space first he said oh you know I'm sleeping really well now I don't have to go to the room as much
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you say well that's one of the big things with males is they diagnosed with
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prostate problems but not sleeping yeah so sleep is really really important in
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LSP uh the other one is melatonin now melatonin that is a hormone that helps
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us to sleep and melatonin signals it's time to sleep so when it
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gets dark your body won't start releasing melatonin and it tells you what now's the time to go to sleep
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people who do a lot of shift work but that melatonin often gets disturbed
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because now you've got to stay awake when it's done but you've got to be awake when it's light so your Miller
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tone response is going to be disturbed a little bit so one of the things that people do to get to sleep after
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shiftwood instead of taking supplements to help them sleep
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um so then again produce until the church there the brain and release with
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increased Darkness okay if you're doing a lot of travel across time zones sometimes it's good to
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have um some melatonin on hand to help you sleep and prevent Jet Plane I must thank you've got to do that but
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some cases it does help oxytocin now oxytocin let's produce in
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the hypothalamus that we'll be doing over there and the base of the brain and levels of people that I've got five
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hours of sleep and levels making for its contents trees
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and oxytocin is kind of organized with relaxation and supported childhood
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lactose in Social depending being prolactin
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can produce should be playing levels are higher during sleep than in daytime and
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I think over 300 functions in the body including litigation metabolism and
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immune system regulation so immune system regulation that helps us fight all the coins and pollutants
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and stuff like that so if you're not getting enough sleep often people who are sleep deprived on get enough sleep
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often struggle with colds and viruses and also
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um one of the signs and symptoms if you're not getting enough sleep and your
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immune system is not working really well is
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then you start getting like I said before you know little calls bruise quite easy and the other thing people
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often uh notice if the immune system you stop any kind of a lot of stress you're not getting that signal you start
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developing cold sores like frequently so that's a sign that our immune systems
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are not up to scratch so the big thing now we know what hormones are released but what happens
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when we're not getting enough sleep stuff starts happening but you can see
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here the brain you know you start getting irritable with that cognitive impairment implant that I spoke about
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earlier it starts to go down downhill memory elapses or loss you pay more of
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judgment increase creativity increase stress all that
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immune system which is spoke about then it starts to kind of decline
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right increased heart rate durability who knows what heartbreak variability is
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it's the time between each heartbeat and that can really tell us uh
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about stress so if there's an increased time between each heartbeat your stress
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weights normally increase it is a decreased time or increased time more
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time between heartbeats because at least it's less stress so hyperinability is a good thing kind of stress
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heart disease and stroke I mean all those Reaction Time frameless eggs
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gross depression suppression because of that growth hormone right um but recently we shall talk later on
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because that's a really really interesting one as well um body temperature is going to decrease decrease testosterone risk of diabetes
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so all sources of stuff can happen to your health if you're not getting good sleep
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and I'm stressing again good quality history it's all about quality sleep
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now we've done some work um around
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that and sleep and stress and we find
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that inadequate sleep appears to redirect to the most dangerous
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compartment so you've got visceral fat and you've got subcutaneous fat
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right so visceral fat is then fair over here
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that's the Deep blind fat that's around your internal organs you don't really
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want too much of that visceral fat because visceral fat if it starts to accumulating it starts producing more
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fat okay and eventually if this carries on and on and on you're going to get um
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high levels of cholesterol right and you can actually get
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a little bit of fat poisoning from too much visceral fat but that
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takes a long time together okay so the subcutaneous fat is the fat Under the Skin you cannot be pinch that but the
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visual that is the dangerous effect now what we know is that inadequate sleep appears to redirect
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um Faith to the compartment so if you're not getting enough sleep it's going to go oh you know there's something going
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on here so I'm going to take all this fit and I'm going to store it there now right now the thing here people have
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noticed that if you're not getting enough sleep and you're not trying to do
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some recovery sleep it doesn't help because that's still going to increase that visceral effect
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we've also found that people who don't get enough sleep but they go on to diets
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and let's try you know calorie restriction uh but they're not getting enough sleep
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we're still seeing their accumulation of the sulfame
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that you can get people who exercise like crazy you know but they're not getting enough sleep
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we still see a lot of the visceral fat and particularly as we start aging
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and that visceral fat just continues so it plays a huge huge role in sleep
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decreasing their physical exam what we've done some more stuff we've
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done we look at um significant probation during sustained operations so we did some work again and
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we looked at um cognitive function so cognitive function
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drops and when cognitive function drops before what happens to injury events so
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it can see look how that being generated skyrocketed when cognitive function decreases so cognitive function when
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that decreases your ability you might good judgment is going to decrease so
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you know if you're walking along pitching while you're you know terrain these unforgiving and the best of
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clients you know you're tired you feel like a zombie you're not going to really watch where you're going working on some
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of those tricks and you're going to Triple four so that's kind of what's Happening Here your ability to make good
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sound judgments decrease because cognitive function is also decreases it's decreased
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so one of the ways to improve exercise and we spoke a little bit about versus
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yesterday is sleep good exercise does improve sleep and
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being an exercise physiologist this is more where I can help you you know so
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the research is telling us we need to exercise at least 90 minutes before we
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go to sleep right so this allows time for endorphin levels and poor body
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temperature to Eternity levels that are conducive to sleep right because when we exercise the core
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body temperature is going to increase that's going to
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um so they're in preparation for Sleep body temperature drops we saw this before Hardware slows and the brain
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waves get slower so this is pretty preparing us to sleep but when you
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exercise that increases core body temperature increases heart rate and
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higher levels of arousal can prevent you from going to sleep
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okay so when we look at sleep um so someone asked to say when's the
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best time to exercise before you go to sleep so a lot of Studies have found that evening exercise improves Sleep
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Quality while helping people fall asleep faster reduce nighttime Awakenings and
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increase in the time speaking that slow way of sleep
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so my kind of exercise is really good for us to to do but this is the thing
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the experts tell us that vigorous exercise so high plated exercise one
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hour before bedtime does not allow enough time for the core body temperature to cool down and then it's
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just going to Delight sleep right and it's going to fix the equality and it's going to lead to more lifetime
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Awakenings and if you're really struggling to sleep
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you've got insomnia you are advised to stick to light moderate exercise at least four hours
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before bedtime let's just try to sleep no high intensity exercise okay and some light
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moderate exercise before bedtime so God for a nice walk take the dog for a walk
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yeah before we ask everybody so now
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how much sleep do we need ideally we need between seven and eight
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hours sleep that right so the target is about around seven
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hours that most people sleep is about six
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but we have found without people this is what we're getting most of our people report about
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five and a half to six and a half hours maximum of sleep
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so five hours that's a little bit borderline okay we want to eat about seven
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I was asleep who here gets seven hours of sleep but I'm
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um I would say six
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I had it for that one and who is below that run by less than
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five two so we're really not getting enough sleep
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um and you see what happens when we don't get enough sleep so what what can we do to sleep there so
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stick to a sleep schedule you know if you go to if you have a seat
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you know nine o'clock ten o'clock nine o'clock hopefully nine o'clock is my
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time to go to bed that's when I'm gonna go to bed that's my sleep time and the
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big thing here you should stick your sleep schedule throughout the week and
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weekends which is quite a lot of that's like this okay but try and stick to the sleep
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schedule um pay attention to what you eat and drink before you go to swim
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and don't have coffee for example with a caffeine because that's just going to keep you awake don't have foods that are
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gonna give you a lot of gas it's also going to keep you away okay
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um bulk glass of warm book is actually really good for us before we go to sleep
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because milk contains um amino acid that actually helps us to
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sleep I think it's called tryptophan that actually does help us swim and that's on an old ones table a glass of
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Walmart actually does help in us to sleep at night um uh horlicks
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also it's good to take before you go to sleep don't drink too much water because
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you don't go to the point what um create a restful environment
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don't sleep in a hot room the warmer your room the more difficult
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it is to sleep what he doesn't what is done like sleeping in hot
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environments the cooler the better right and your lighting this is really
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important and I know Captain Acres don't put a lot of work on lighting and sleep the brighter the light in your
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environment in your room the more difficult it is to fall asleep so your bedroom should have
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um demo lights not bright stereotype wise they're quite dim lights
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um and your nighttime lights should also be done at this point
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kind of like sweet hidden and the other thing about your environment uh try and keep your bedroom
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full sleep take the TV out of your bedroom if we live in Barracks
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so you shouldn't you know you have the TV bearing in your bedroom your bedroom should be for sleep
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activities but that's your bedroom it's there for
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sleep it's part of getting to sleep limited daytime naps it's looking really
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kind I know a lot of us especially after lunch and have a good sleep you know the stomach's full I always say it's a
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little wire that's connected to the stomach and the eyelids
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they struggle to sleep after a heavy meal so try and limit daytime naps
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okay because the more we're going to sleep during the day the less about sleep at night
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um then of course include uh physical activity in your
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daily routine and we've spoken about exercise and what to do to try and get a
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good sleep um so the big thing here is
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also to manage your worries so a lot of people will go to sleep and
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your mind's just turning and churning oh I've got it I've got a presentation
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tomorrow oh my goodness what I'm gonna do you know I've got to design I'm going to do this I've got to go and see the
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boss I've got I'm on the ring carpet all that kind of stuff the good thing is to manage your worries and one way to do
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that is have a notebook next to your bed and just write it down
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and the good thing is try and write down everything that's playing around in your mind and all this worries you've got
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before you go to bed and when you write it down you have to sit hang on that's not as bad as what I thought it was and
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what's your write it down that's the part there you tend to forget about it so if you're going to bed and you you
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know these boys and thoughts are churning around they just came on and on and on and once you're putting it down
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that's okay because when you worry you think you're gonna forget stuff
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and if you ripping it down let's say it hopefully I'm not gonna forget that
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so the big thing trying to prepare to sleep is getting a good schedule going regard your sleep hygiene you know
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uh your nutrition before you go the second one
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include that that restful environment um cool lighting avoid
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blue light before you go to bed and a lot of go to bed with our cell phones
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and we you know up and down pay that are doing what's a Twitter Twitter all those things
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you know up and down up and down and that's that blue light okay so avoid taking your phone to your
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bedroom park it in the lounge for the line all right
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um as I said you know a cool dark room is pretty good it doesn't have
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to be Pitch Black you know you couldn't have a little bit of light in there but not bright lights
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those daytime naps that physical activity and try and manage your
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warriors well a big thing we found with people who struggle to sleep is at midday
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that's the last coffee you have so after midday the limit or don't take
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any more caffeine that's one of the biggest things that we have found that we have seen that helps improve sleep
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because a lot of us bring heaps of coffee during the day and more cop you have the later in the day it's going to
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affect your swim so we have given quite a few people something advice on getting good sleep
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and we have asked a question do you drink a lot of coffee oh yes I drink heaps
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so we said limit your coffee post lunchtime cut out coffee pot after
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lunch and have come back and said you know what that really really helps
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okay so if you really like your income do without it and try you know catching
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free coffee okay drinks water and some stuff like that
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really does help um so looking after your sleep get good
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quality sleep that really will improve your health and your mental alertness
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because you really do need good sleep as we've seen here and that is
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what I have to say about sleeping at this stage please see none of you fell asleep
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are there any questions yes
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shut up um you always used to read that hours sleep
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before midnight are better than hours or more um I'd better 40s and hours after
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midnight is that true or not
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but the big thing about sleep is that the owl words that you sleep
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um so I mean if you're going to sleep after midnight that means how much sleep are you going to have to look like if
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we've got to wake up again and if you're going to sleep before midnight are you waking up at midnight so it's those good
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quality I would say seven hours of sleep that you're trying to get
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so yeah before the night after midnight I don't think that makes any of a difference it's that good quality sleep
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in the evening is what we really need and then all you know the hormones
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and with broken sleep um which is what I would suffering from
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so SCF is I don't feel as bad is that because
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I've woken in a different part of the sleep cycle awesome like this yes yes yes yes yes
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yeah so a lot of people I mean a lot of people a lot of us do you go to sleep
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um and we often don't have
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it doesn't always happen you know speaking from experience
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um so your sleep is broken but the thing is go to sleep fall asleep and if you wake up you know
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don't go through all that worrying voice that I can't fall asleep but I can't fall asleep the good idea is if you wake
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up during the night and you can't pause it get out of bed go to the lounge sit down do a bit of
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reading do a bit of breathing and then go back to being once you start feeling tired because if you've been alive in
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your being and you're working up and you're tossing and pooping and boring I can't go back to sleep it's just kind of
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prevent you from falling asleep much more so we do know that the people who have run conceived their wake up and
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then they can't fall asleep come get out of bed go and do something else relaxing or either or do something and then
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you'll you know once you feel tired and then going back to sort of thinking that often does help rather than lying around
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toss into any bed you can't see it just adds to all that volume
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you know wake up turn around and go back to sleep I think you just got us through
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the cycles again
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yes foreign
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um we all say oh you know I'm gonna I'm gonna sleep last night so I'm gonna I'm a bit of sleep
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um tomorrow you come make upswing you can't catch up and sleep
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people think to think oh you know I didn't sleep well I'll just get a bit of sleep tomorrow
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no you can't catch up on your sleep we've got to have a good night's sleep
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basically every night yeah a lot of these steps thought that when I haven't
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sleep well I can have a little ketchup nap power naps be something please everyone is that power next do help
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and he'll power that fall asleep wake up and you're ready to go yeah but do not try and make up sleeping if
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you've lost sleep or you haven't slept well enough so if you do decide to have a pound that
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how long should that be because obviously the Sleep Cycle goes through a certain time so which is the best time
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to wake up when you don't wake up thinking oh my God I'm gonna write my eyes now yeah I bet one power naps uh
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yeah I know people are looking at who condolences a 10-minute Planet but I
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think that power and actually need to practice I'm not quite I'm not
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um because I can't do it but um I know I do know people who haven't
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learned to tell a map well they'll be very busy and I knew one gentleman that
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was really good at it it was a brigadier and he'd lock his door his office door
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not long and closing after lunch and he had a 15-minute pounding out he would sleep
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and he'd wake up after the every night after the enemy would be as bright as anything
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hell on those could do that I think personally I think it's something we have to learn yeah because I mean I I
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mean a lot of us so sometimes at work feel real real tired and then I mean I
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stepped behind a computer after a long day after lunch especially you know you're
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typing away before you know you that's
38:28
yeah so your power naps I do know do work but I think there's a lot of
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individuality around power napping and being able to do power naps yeah
38:41
now if there's anyone watching at home there's a question feel free to type in the chat um was there any detriment
38:46
would you saying to Eight's ideal what if you're going further than that is there any sort of you know diminishing
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returns after eight hours if you're sleeping nine or ten kind of thing
39:01
I do know that uh Pro launching after
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it's going about eight nine ten hours uh they are reports of people waking up
39:12
after too much and then they feel tired because offset to my shopping too much
39:18
so I'm not quite sure about that but I do know of reports that you know then
39:24
I ALS posts theme can also lead to a bit of fatigue afterwards
39:30
I don't know but I do know that it's at seven eight hours is what we really need to sleep I mean after eight hours I mean
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if you sleep eight hours you know this the light is gonna play a role again um it's gonna be daytime so melatonin is
39:45
going to be diminished all that sort of stuff I love people who can sleep
39:53
for days over here and they Slide the train they've got to remember a lot of those things of sleep and what we talk
40:00
about one size doesn't fit all it's very individual now some people can get away
40:06
with five hours of sleep and they was perfect as anything but they tend to be getting
40:12
good quality sleep during that short period of time other people can't other people need these seven hours of sleep
40:19
or eight hours of sleep they don't seem to get good quality sleep some people have broken sleep you know but they
40:26
still feel like about that so it's very very individual um but the guidelines all for us you
40:33
know your sleep hygiene is really important to look after
40:39
yeah is there any evidence like sometimes I put during winter I feel
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more tired during summer and because of the Lincoln's daylight is there any
40:49
evidence to suggest that um more tired during winter not that I know but
40:56
during winter we do tend to want to sleep or the hibernate a little bit more and it probably is during winter time
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the darkness plays a role and also because it's cold the body's metabolism is uh increased because you need to keep
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warm a lot more so there's increased metabolism that's going to probably affect your fatigue a little bit more so
41:17
we tend to want to sleep more in Winter and it's cold okay so the cold also you want to
41:23
snuggle up go to bed yeah but hardcore evidence
41:29
I couldn't say yeah so I'm also like you see this should not
41:35
defeat all routine in the weekend so sleeping in on a Saturday morning it's
41:40
not you're not going to do you any good is it it's the idea ideally the perfect world our sleep
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routine should be seven days a week but we all know that I'm gonna head but I
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mean weekends and I think personally a nice sleeping over the weekend does mean
42:00
the world look good so you are you know you're catching up on sleep but you're just I think just recovering a little
42:06
bit more but as I said in their Ideal World you
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know try and stick to your routine you know seven days a week because once you break your sleep routine it's difficult
42:19
to get back into it yeah I mean you don't have to I wouldn't say you you know try and go to a bit more or
42:26
less the same time and wake up more or less the same time during the weekend I mean often on a let's say for example on
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a Saturday night they might be a rugby game or whatever that you want to watch and only finishes it at 11
42:40
o'clock that's all right I guess you know it's not gonna
42:45
do death but just try and stick to a good you
42:52
know sleep routine we want to have fun as well
42:59
I've got a question coming in online from Joe and they ask how does this idea
43:04
of um sleep hygiene tips work in regards to the night shift so when we get broken
43:10
sleep before working in night shift should we try and get a certain amount of sleep the next day uh
43:19
uh an interesting one so when you're working 90 subject you're working during the line and then you've got all those
43:25
you know your body gets to come use to releasing the hormones during
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night you know this is the Melatonin so now you're working during that time so your sleep period is now going to be
43:38
during the day so you've got to try and change your body to do what it's doing
43:43
at night during the day so a lot of people who are doing Nike
43:50
shows and sleep during the day will try and get some melatonin going darken the
43:55
room um and that will help get to sleep so just having that dark
44:00
space um if you find a stupid book to sleep I would guess maybe look at some melatonin type of stuff and quite dark
44:08
cool all this sort of stuff you would do during the night with your nighttime
44:13
sleep hygiene try and replicate that during the daytime sleep time so try and
44:19
get all those sleep hygiene um recommendations happening during the day it's always easy
44:26
but that's the way to try and improve your sleep during the day
44:33
cool thank you
44:43
that um we shouldn't I mean we should be getting more than five and a half hours later one of it just seems that your
44:50
natural sleep pattern can you is there somewhere you can train your body to sleep longer
44:55
without getting up in the middle of the night if you if you are sleeping let's say five hours
45:02
five minutes hours and you feel that's good enough for you and you're getting
45:07
good sleep and you okay during the day then that's your that's the way you respond so as I said
45:14
you know it's all individual but if you'd like to get more sleep um it probably can do a bit more to try
45:22
and improve your sleep um by looking at some of the stuff we spoke about you know uh try and go to
45:29
bed a little bit earlier perhaps it's not a problem of going to sleep it's staying I'd like to sleep Beyond three
45:35
o'clock that's quite nice oh okay so you wake up quite early yeah oh so what
45:40
I would suggest to try is when you wake up early at three o'clock then you can't go back to sleep get out of bed so get
45:48
out of bed um go to the lounge or you know just go somewhere else and sit down
45:56
um in a nice dining area read an article read a read a book or just put on some
46:02
music and just do some relaxation reading that sort of stuff and see if you can find yourself looking up to
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sleep and how you repeat levels might drop and then try and go back to bed or
46:15
even just where you are in a nice laser wood chair you're going to try to and then just have a sleep there see if that
46:21
works it's all about trial and error but you know everybody's become accustomed to certain ways and our
46:28
habits and then trying to change things often it's not that easy yeah but it's
46:34
worth trying a couple of things
46:42
what can we have a PowerNet now
46:49
cool thank you everyone for tuning in online we'll be entering the recording now um there'll be a recording that will be
46:55
put up on our YouTube channel later and we'll try and release the slides that we're used today because there was some
47:01
difficulties getting the camera to focus on that um wait up for that thank you