November 15, 2025 • 40 mins
Up here in Auckland we've been having some very, very hot and humid nights.
The kind of nights that make it impossible to get comfortable, where you just keep tossing and turning until you eventually give up and add an extra fan to your direction.
And it's only going to get worse as we head into summer - so how do we actually get a decent night's sleep when the weather's working against us?
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talk
SEDB all those time, all those time?
Speaker 2 (00:20):
Will you know.
Speaker 1 (00:22):
When I send my watch back to dim in all
those time? And welcome back to the News. Sorry to
the Weekend Collective. Onton Beverage. This is the Health Hub
and by the way, that we want your calls and
participation right through the hour and eight hundred eighty ten eighty.
(00:43):
You can text on nine two nine two. Just before
we get cracking into this hour after five for smart Money,
Rupert Carlyon is with us, and you know, with all
the talk about lotto and it's been split three ways
and not three ways that included me. Unfortunately, it's kind
of resentful. I'm almost resentful, even though I know the
odds are one and thirty eight million, but it's so like,
(01:03):
come on, there's three people who have it, Why not me? Anyway?
But we're going to talk about windfalls, and not just
a lotto windfall, because that does limit the audience a bit,
but lots of people at some stage will come into
a sum of money that they weren't expecting maybe and
how to handle that. So we have a chat with
Rubert Carline after five for smart money. But right now,
(01:25):
I'm not sure about your area, but up here in Auckland,
we have had some very very hot and humid nights.
Humid maybe I don't know. We've had the fan running,
possibly time to knock a weight or two off the duvet.
But it's sometimes it does seem that's the kind of night.
It makes them possible to get comfortable. You just toss
and turn and I don't know he had an extra fan,
and then fight over whether the fans pointing at you
(01:47):
or your partner's feet or something, and all those sorts
of discussions. But anyway, getting a decent night's sleep, and
that's what we're talking about this hour, and to discuss that.
He is director of the sleep Well Clinic and his
name is doctor Alex Bartlain. He's with us for the
Health Hub. Alex, Hello, how.
Speaker 2 (02:03):
Are you very well? Thank you?
Speaker 1 (02:06):
How are you sleeping these days?
Speaker 3 (02:08):
Well?
Speaker 2 (02:09):
A little bit of jet leg last week, but that's
all resolved now.
Speaker 1 (02:13):
Really jet leg from a trip to.
Speaker 2 (02:16):
Years sorry to sayes back to Europe.
Speaker 1 (02:18):
What do you means sorry to say because because I'm envious? Yes, ah,
just just Europe again? Oh look good on you actually
do you recover well, obviously you don't recover from jet
leg particularly easy. Do you find it easier to recover?
Speaker 2 (02:34):
It's more difficult now than it used to be. Why
I think age has a part to do with ika.
But the key factor is is you know the way
to do it is most people know is to spend
some time outside. Outside lights is the most powerful in trainer,
if you like, if you're circadian with them. So the
thing that gets into gear again where you.
Speaker 1 (02:53):
Are, yeah, well you wouldn't have any You had plenty
of opportunity to go for a nice sunny walks. The
weather was just magnificent today.
Speaker 2 (03:01):
Wasn't that we'd been very lucky This week, in fact,
has been really nice weather.
Speaker 1 (03:04):
It's a strange runners because the theory being, and stop me
if i'm I mean, I've learned a few things from
having you on. Is that it's important to get outside,
which encourages as you which helps produce serotonin, which converts
to melotonin later at night where the lights go down.
And so the fact that we're in summer technically should
help us with melatonin production. Time should because we're getting
(03:25):
more daylight.
Speaker 2 (03:26):
It helps us certainly with serotonin. It was most people
know that it's a nice sunny day, you feel better.
And there's this thing called seasonal effective disorder, you know,
winto crumpiness and blues, you know, not enough light basically,
and we tend to do that anyway because we spend
so much time indoors.
Speaker 1 (03:42):
What's the problem with heat and humidity at the moment?
Is it that some people haven't really adjusted their bedding
for the weather because there was that time when it
would be suddenly sunny and then the next thing Dan
Corbett on the news is saying on the snows down
to one thousand meters, So you don't really want to take.
Speaker 2 (04:00):
That exactly, No, No, I mean the whole idea, the
basis of sleep and work is light and dark that
impacts on melotonin at night, serotonin during the day, or
quartersol during the day. That impacts on a daily rhythm
of temperature. So a core body temperature that's an internal temperature,
varies over twenty four hours. And if you and overnight,
(04:22):
thanks to melotone in our core body temperature drops, it
is to drop by a boat a degree, which doesn't
sound very much, but it is. Actually we only live
in two degrees.
Speaker 1 (04:31):
Well, actually that is that sounds like a significant.
Speaker 2 (04:34):
It is a significant drop. And to do that we
have to lose temperature. To lose temperature, we need to
get rid of heat. So you need warm hands and
feet to get rid of the heat, and you need
a cool environment, which means if your environment's too hot,
you can't get rid of the heat, so you don't
sleep very well.
Speaker 1 (04:51):
Okay, so I'm going to ask a dumb question. I
don't actually think it's no question, but would at work.
In other words, if when you go to bed you
lie there without any covers on until you get cold,
and then get under the covers and that'll help. Or
is that a mistake to get under the cover straight away.
Speaker 2 (05:10):
Well no, but keep it late. In other words, getting
into a hot bed is as long as it cools down.
So getting into a for example, in wintertime electric blankets
on is a nice, snugly warm bed. That's fine. Make
sure you're fitted off so that everything could cool down overnight.
Things need to cool down.
Speaker 1 (05:27):
Who would have no one would have an electric blanket
on it this time.
Speaker 2 (05:31):
This time. But in any case, the idea is that
you can get into a warmish bed, that's no problem,
but it needs to be able to cool down.
Speaker 1 (05:37):
Okay, because I would have thought it's just better to
get into a nice cold bed straight away.
Speaker 2 (05:42):
If you can put up with it. I don't like
get into a cold bederi. Yeah that's okay when summertime
it's lovely. Yeah, yeah, great.
Speaker 1 (05:48):
What about things? I mean, this is all it's funny.
It's such ordinary common behavior. But the classic one would
be just sticking your foot out of them. You know,
one person, you've got half your body in and then
you've got your foot out from under the ship. Is
that just your body doing the right job or absolutely?
Speaker 2 (06:05):
I think he's a body saying you need to get
some heat, put your feet out. A lot of people
come in, so I get boiling hot feet, you know.
And there's a thing called burning feet syndrome for example.
Speaker 1 (06:17):
Yes, oh that sounds a ring us.
Speaker 2 (06:19):
But getting your feet out of the bottom of the
bed helpful for sleep in the end. So the body's
doing the right thing.
Speaker 1 (06:25):
So what about humidity, what's the.
Speaker 2 (06:28):
I think that just makes it more difficult to get
rid of the heat. It just makes it more difficult
if it's very humid, and we don't like it to
be too humid, and we feel a heat more. I
think when it's humid.
Speaker 1 (06:39):
Is it more common for people to get a bad
night's sleep at this time of the year. I mean,
what are the times a year where people struggle? Oh?
Speaker 2 (06:44):
Yeah, undoubtedly this time of the year is not easy
to Typically hot summer days not good for sleep.
Speaker 1 (06:50):
Okay, So what would your if you were to come
up with to do not a to do list, but
because everyone has their routines at bedtime, you know, whether
you read a little bit before you go to bed,
and then you know, do you get straight under the covers?
Because there's also something about the real Is there something
psychological about having something on top of you in the
(07:10):
form of a.
Speaker 2 (07:11):
Cover or weighted blanket or something. So yeah, a lot
of people like something weighted to help them settle down.
But the reality is the problem with that is that
you can often end up getting too hot and so
that's obviously not helpful. But you know, having a hot
bath or shower about an app before you go to bed,
because that dilates blood vessels in your periphery, so you
(07:32):
make your hands and feet warm and your skin warm
doesn't heat your core body temperature, which is what we
want to drop you want your internal temperature. That's you
only get that up by And I had someone last week,
for example, who was using an exercycle before you went
to bed, trying to get exhausted physically caught in. That's
exactly right, So that was actually counterproductive. So you want
(07:53):
to cool the allow the core body temperature to cool
down slowly, and you do that by raising your peripheral
temperature like you do, say, if you go to the gym,
you work out, you raise your core body temperature while
you're working out of the gym. And what your body
doesn't want you up there, wants you into a normal ner.
What does your body do? It goes red and it sweats,
And that's the body mechanis for dropping the core body temperature.
(08:15):
So warm hands and feet, but in a cool environment.
Speaker 1 (08:19):
Because that that's counterinture. It does be your counterinturitive, isn't it.
So you're saying that if you have a hot shower,
I mean, I don't imagine people having hot bath and
some of it who knows, but if you have a warm,
hot shower, So how does that contributing to it? Again,
Because as you say, you're not raising your body.
Speaker 2 (08:37):
So you're raising the skin temperature. What's having red?
Speaker 1 (08:39):
What happens after you get.
Speaker 2 (08:41):
Pink and coming out of the shower, so you tail off,
stay nice and warm and pink. So that means the
blood vessels are still dilated in the skin between when
blood circulates through these open skin blood versus you get
rid of the heat.
Speaker 1 (08:53):
So it's basically a more efficient radiator.
Speaker 2 (08:55):
Yeah, yeah, absolutely, yeah. But like when you get out
of the gym, you want to drop your core body temperature,
so you go red and you sweat.
Speaker 1 (09:01):
So what about Okay, does that mean it's a bad
idea to take a cold shower to call down?
Speaker 2 (09:07):
Yes, a good, good point. Okay, why Well, because it
shuts down these preferable blood vessels, so you can't get
rid of the heat from your core body temperature so easily.
I'm not saying I mean it would have some smelia rate.
I mean it's not a bad thing. And if you
have a nice cold shower and you hop into bed
and go to sleep, good on you, brilliant. Whatever you do.
(09:28):
You go to sleep, that's normal, that's great. But if
you can't sleep, then having a cold shower is not
And working out at the gym just before you go
to sleep is not helpful.
Speaker 1 (09:38):
Okay, that is actually I must say, after the times
we've had you on the show, that is a new
piece of information for me, because I would you make
it sound like I'm telling you off, like I've had
to wait how long until I hear this that at all?
But look, if you have any questions for Alex Bartel
(09:58):
on getting a good night's sleep, it doesn't have to
you know, any questions you've got that you think something's
a problem that you're noticing, but that's interfering with your sleep,
whether it be just simply not shutting down your brain
as well or waking up at various times of the night.
Give us a call on eight one hundred and eighty
ten eighty and text nine to nine two. So so
(10:20):
far I've learned that maybe it's not a bad idea
to have a nice warm shower.
Speaker 2 (10:25):
Yeah, a nice warm shower as well, you know, warm.
Speaker 1 (10:28):
Hot, whatever. Then just get into bed like that and
you're going to radiate the temperature better and then way
you go, you.
Speaker 2 (10:35):
Know, as the bedroom's cool. Okay, that's the problem in
summer bedrooms get too hot, okay, and then you can't
get rid of the heat because the difference between your
body and the ambient temperature is not enough.
Speaker 1 (10:47):
What should the ambient temperature be about?
Speaker 2 (10:49):
Well, ideally we talk about sixteen to eighteen degrees.
Speaker 4 (10:54):
Cool.
Speaker 2 (10:55):
That's cool. Yeah, that's cool.
Speaker 1 (10:56):
Something that's sort the sort of call where you would
want to have a blanket on. That doesn't it?
Speaker 2 (11:01):
Well, you might be lightly clad, so lightly lightly covered,
so a sheet or something cool cool bedroom, but having
a bedroom sort of in the low twenties is not helpful.
Speaker 1 (11:10):
Okay, what about gadgets? I mean, okay, we got fans.
In fact, I do quite like our fan because it's
got it's quite quiet, even though it's not a flash
thing or anything. It just seems to have a speed
where it turns around quite nicely. If a fan is
just circulating, well, I guess it's still circulating air that's
(11:31):
cooler than your body is.
Speaker 2 (11:32):
Isn't it. Particularly you're a little bit sweaty, then of
course that cools your body down nice and quickly. Yeah,
because that cooling air goes over your body and gets
rid of the But.
Speaker 1 (11:41):
A fan's not cooling the air, it's just circulating whatever.
Speaker 2 (11:44):
Is, yes, but it goes over your body. This damp
sweaty body.
Speaker 1 (11:48):
And that's charming, doesn't it.
Speaker 2 (11:52):
And that will cool you down.
Speaker 1 (11:53):
Romantic Okay, so hang on it. So the fan, the
action of the fan, even though it's if your bedroom's
too warm, the action of a fan is still helpful.
Speaker 2 (12:04):
Then it is helpful. Well, now there's a little trick
about that in that what people have decided to do.
If you've got a north and south facing windows in
your bedroom, you open both windows and you point the
fan out the window, out of the windows, so it
draws the cool air from the cool side of the
house and blows the hot air out of the hot
side of the house.
Speaker 1 (12:23):
And that's quite Yeah, that's a trick we use when
it really gets hot in the summertide. Poor man's air conditioning.
Speaker 2 (12:28):
Exactly right.
Speaker 1 (12:30):
Let's take some calls eight hundred eighty any questions for
Alex Bartleha's the director of the Sleep Wild Clinic. Let's
kick it under what what's the metaphor I'm looking for?
I was going to say, kick it on the gouts
or get it underway with Helen.
Speaker 2 (12:43):
Hello, Hi Helen, oh, hello hello.
Speaker 5 (12:47):
To you and doctor Alex. I've just got a general
question about the tubing on a sleep apnear machine. How
do you clean it?
Speaker 2 (12:59):
Well, I'm not a technician, but what I hear what
the best thing to be doing is when you have
a shower in the morning, if you have a show
in the morning, to rinse it through. So go to
the shower with it, rinse it through, and when you're
in the shower, hang it up and let it dry
during the day. That's one of the little things that
I've been told about.
Speaker 5 (13:19):
Ah, okay, so let it just Do you think it
grows bacteria.
Speaker 2 (13:24):
Or potentially of course?
Speaker 1 (13:25):
Yes?
Speaker 3 (13:26):
Yes, moist?
Speaker 1 (13:28):
Is it looking at it? Is it a clear tube?
Is that that you can see?
Speaker 5 (13:31):
What's a c Yeah?
Speaker 2 (13:36):
The need to have it, yeah, drying it out. Letting
it dry out, as I think is really important. So
having it constantly moist is not helpful, particularly with your breath.
Speaker 1 (13:46):
So water, yeah, I.
Speaker 2 (13:50):
Think water is fine. If you've got beyond that, then
I would really maybe contact your therapy team where you
got your machine, and they will often have some tricks
of the trade that they will pass on to you.
Speaker 1 (14:02):
Okay, much how great is it green or black?
Speaker 5 (14:08):
That's growing shoe lips?
Speaker 1 (14:11):
Okay, we'll be tiptoe beautiful?
Speaker 5 (14:15):
Yeah, okay, okay, thank you very much.
Speaker 1 (14:17):
Thanks Helen. By the way, if Helen's still listening, I
did a bit of a google there, and I think
there are even little cleaning kits with cute little brushes
that you can get. Is how big of the tubes.
Speaker 2 (14:28):
This is quite a long tube.
Speaker 1 (14:29):
It's quite a long.
Speaker 2 (14:30):
I mean they're sort of oh yeah, because of the
machines on the floor machine. Yeah, your to your mask.
Speaker 1 (14:35):
So you wouldn't rinse it out with any form of
cleaner or anything.
Speaker 2 (14:38):
You know, every now and then you can put through
some detergent. I guess they would probably do the trick,
but just every day if you make sure it's washed
out and dry, allowed to dry. The key my calumline,
daily stuff to do.
Speaker 1 (14:50):
Okay, all right, we'll be back with more calls in
just a moment. I wait, one hundred and eighty ten eighty,
it's twenty. If you haven't got any calls for Alex Bartell,
we'd love to hear from you. If you're having trouble
sleeping at night, any particular problem, we'll we'll solve it
or do our best. Back in a moment. Yes, news
talks that we're talking sleep with doctor Alex Bartley's director
(15:10):
of the Sleep Well Clinic and taking your calls. We
started with the theme of hot human nights and all that,
but anything else that's bothering you about getting a good
night's sleep. I've got a few questions on my own
a bit later on, but first Calvin, Hello, Arth, Tim.
Speaker 6 (15:23):
And doctor Alex. I told I was told many many
decades ago at the time by my mother that if
you're going to have and I've done so, if I'm
going to have a lie idea in the afternoon in
other words, commonly called an afternoon nap, and well not
always and it's warmish sort of thing. To definitely have
(15:45):
something over you, you know, a blanket or whatever over you.
Otherwise you're liable to wake up, you know, and a
half an hour or a couple of hours time, and
more than likely you're going to be feeling cold because
your body's giving off that heat.
Speaker 2 (15:59):
Well, I've not heard that one before. I'm not sure
whether that would be quo relevant in New Zealand, perhaps
in the South Island. But you need to keep a
bit warm, but you need to have warm extremities and
that's possibly what she was meaning that your skin needs
to feel warm so that you can actually get.
Speaker 1 (16:13):
Rid of it.
Speaker 2 (16:14):
The problem is if you cover yourself too much, you
won't be able to get rid of these over Are
you an afternoon naper, Calvin?
Speaker 6 (16:21):
Yeah, but not lying down on the bed and the
am chair, which which wiecually are slightly different.
Speaker 1 (16:27):
Do you set a clock on it? Do you do
you let yourself doze? Do you wake up? Or do
you make sure you sort of sit it all?
Speaker 6 (16:33):
Sometimes I end my mind. I think I'll just doze
off for an hour, right.
Speaker 1 (16:40):
An Now that's quite a lot. What time do you
do this?
Speaker 6 (16:43):
Well, it could be in the afternoon sometimes that means
what's happening? But I definitely like the idea of having
a blanket just so loosely over you.
Speaker 1 (16:54):
You know, does that mean you wake Does that mean
you wake up in the wee small hours and then
give me a call on talkback? Yes?
Speaker 6 (17:03):
How did you know that?
Speaker 1 (17:05):
Wild? Guess?
Speaker 2 (17:07):
You know? Keeping nice and comfortable, I mean that's really
what you're talking about, is just feeling nice and warm
and comfortable, and that you know you're going to nap
more easily then. But of course an hour's nap is
going to take an hour out of your nighttime sleep
as well wake.
Speaker 6 (17:22):
What about that night time in bed and normal having
having normal sleepers were and getting cramp in your league
and sometimes but in the last couple of years it
hasn't been too bad because I've always have a banana
every morning, which is supposed to right. Whatever's in the banana,
what does it make meesium, more potassium or something.
Speaker 2 (17:45):
But magnesium is supposed to be good for cramps, and
certainly people do take magnesium extra for cramps, but it
can sometimes reflect kidney damage, for example, So some other
underlying illnesses sometimes are associated with cramps. But it does
tend to be more common as we get a little
bit older.
Speaker 6 (18:02):
I'm a lot older here, Kevin.
Speaker 1 (18:05):
Hey, by the way, were you happy? Were you happy
with the netballers today?
Speaker 6 (18:08):
Yes? Very good? Was Helen the English shooter? Helen Houseby
is a fantastic shooter? Yeah? How women are great?
Speaker 1 (18:17):
Yes they were. I know, I just my unofficial netball correspondent.
Speaker 6 (18:21):
Kelvin another game tomorrow, yes.
Speaker 1 (18:24):
Yes, And congratulations to the coaches who are very unsung,
aren't they anyway? Hey, thanks, Calvin, it is twenty eight
pastfore taking your calls about a good night sleep. I
just digressed a little bit with Calvin because I do
have an ongoing discussion with him about the latest on
netball and the silver Ferns, which was a great win
actually given the backdrop of everything going on behind the scenes.
(18:44):
And right, let's take some more calls on Oh, actually,
afternoon sleep. So are you saying that it's like a
withdrawal from the bank. If you have a nap in
the afternoon, then it's basically expect to sleep less.
Speaker 2 (18:57):
It tends to, I mean, particularly for an hour. We
usually say, you know, if you can actually sleep, you
might have a twenty minute, twenty five minute or half
from our sleep opportunity, but mainly only sleep fifteen twenty
minutes of that. That's fine, doesn't seem to impact particularly
if you have that before three o'clock. But if you
have a nap that goes on later, then it will
impact on you going to sleep at.
Speaker 1 (19:17):
Night, because there would be some I sometimes won there's
a point where you have a nap which is almost
just catching up on the night before which might not
have been good. And then there's a bit where it's
sort of is a withdrawal from the next night.
Speaker 2 (19:28):
Yeah, I mean well, if you're catching up, a little
bit of napping is probably understandable. So if you had
a lousy night before, then having a bit of a
nap in the after then, but it's likely to impact
a bid on your nighttime sleep.
Speaker 1 (19:38):
Yeah, okay, right, taking your course eight hundred and eighty Yvonne, Hello.
Speaker 7 (19:44):
Oh hello two? Isn't that?
Speaker 1 (19:46):
Yes? And only Hi?
Speaker 3 (19:49):
Yeah?
Speaker 7 (19:49):
And Alex. Look, I wanted to talk to Alex about
my sleep and that I'm sick of it, Alex, and
that I've been suffering pain. I'm waiting for surgery. I've
got bed, that's why to some knees and my right
knee is just diabolical. And I'm taking parace to mole
(20:13):
and tramadole and CBD oil and that for the pain.
But what I'm finding is is that my knee sort
of throbs that night, you know, and it's painful as
I'm sort of really aware of it. Yeah, and when
and when I turn in bed, I thought I had
(20:33):
to do it in stages and that, you know, just
sort of talk myself into it, and I end up
getting up, you know, because I just get sick of it,
you know. So what as a result, I end up
feeling tired during the day, and I go to sleep,
like Calvin mentioned, and I hoop and I heard you talking.
(20:57):
I was wondering if there's anything else that I.
Speaker 2 (21:01):
Could do well that sounds really tough. Pain is certainly
is something that it's really in the way of sleep,
as it is with you, And clearly the number one
thing you need to be doing is getting rid of
that pain with some sounds if you need some surgery
for the knee, apart from that pain killers, yes, before
you go to bed, maybe having a pillow between your
knee your knees for example, might just stop one knee
(21:23):
rubbing against another. And movements. Certainly, if you're in bed
for any length, you know a few hours at a time,
you're going to stiffen up a bit and that always
makes the pain a bit worse as well. So you're
getting out of bed just walking around, moving it around
for a short time mat just relieve the pain a
little bit to help you sleep, But it's mainly the
pain that's the problem.
Speaker 7 (21:44):
Lay And would you be able to suggest maybe should
I be taking my medication? But later sorry that it
sedates me somewhat because at the moment I'm having it
at dinner time, and maybe it's just not kicking in or.
Speaker 2 (22:05):
Certainly be having your penal doole. And if you're taking
trema dollars, it means you've got quite a lot of pain.
But I would certainly take it in the sort of
half an hour to an hour before you go to bed,
because then it's going to last through the night, So
you take it very early, so it may be out
of the system by the time you get to the
middle of the night.
Speaker 7 (22:22):
Yes, go on, and then I'll try that.
Speaker 1 (22:30):
Good luck. Actually, because you're a GP as well, do
you so can you still prescribe things? And do you
ever use medications for people to help them with the
night's sleep?
Speaker 8 (22:43):
Oh?
Speaker 2 (22:43):
Yes, Well I don't prescribe much these days, but I can,
and I've just been talking to a lot of gps
on the medication versus behavioral strategies for sleep. Generally, anything
you take for sleep that helps you sleep, and this
is with its placebo. You know, just a sugar pill,
which quite a lot of things over the counter are
(23:04):
versus really strong medications. Anything you take if it helps
you sleep becomes sleeping pill. In other words, I can't
do this thing. I need the pill to do it,
and so if I don't have the pill, I can't sleep.
Speaker 1 (23:17):
I I actually, I know you've got you're not a
huge fan of melatonin, But because I do two shifts
a week, the night after I do my shifts to
get back to normal, I now pop a malatonin that night,
but I make sure and maybe the subsequent night, but
then after that I'm clean and I get out. To
(23:39):
be honest, I do it as a substitute for the
serotonin conversion, which hopefully I've got by getting out the sunlight.
Speaker 2 (23:45):
Right. No, I mean, you're absolutely right. You're using it
in the right context. You know. It is what we'll
call a chronobiotic. In other words, it alters your cuicdnithm,
which is what you're wanting to do with your night
shift that you're doing.
Speaker 1 (23:56):
It is I mean, I don't know if it's because
I only take out what is that thirty milligrams or whatever,
but it is. If I take it like and I
wake up in the middle, not I feel like, oh god,
I feel really forgot. I do feel markedly different to
when I'm wake up at other times when I'm just
waking up because I'm stressed and worrying about the future
of my life.
Speaker 2 (24:15):
Well, well we'll touch on that that It does tend
to be a bit of what we call a soperific,
so it will slow you down a little bit, make
you a bit tired, but it's not a good sleeping bill.
But it is a goodfralting circadian rhythms, which is what
you're doing.
Speaker 1 (24:28):
Okay. Yeah, Plus you know, I'm not sure if she
should have it with the gin and tonic. Possibly not.
Speaker 2 (24:36):
That one's probably not so important. If you take some
of the other sleeping pills of Geno tonic, that maybe
a problem.
Speaker 1 (24:41):
I do remember just before you go to the break,
we'll get another caller. But I remember once because I
had some sort of reasonably serious operation, I had tramadol.
And some people don't like tramadol. I had the best
night sleep ever.
Speaker 2 (24:56):
I was like, this is brilliant.
Speaker 1 (24:58):
Because the doctor had said, oh, you might not sleep
too well, you might feel a bit queasy, you might
not like it.
Speaker 2 (25:02):
And I was just like, oh, some people swear by it,
and it is good, particularly restless leagues. Of course, if
you if you don't have that, probably, but if you
had rested legs and dream Tremonde was a pretty good
treatment for that.
Speaker 1 (25:15):
All right, let's take some more calls gay.
Speaker 6 (25:18):
Hello, Hi, I'm Tim and Alex.
Speaker 8 (25:22):
My name is.
Speaker 1 (25:25):
OK with a K.
Speaker 7 (25:26):
No, No, I don't take I said it with the
you can tell what age I am.
Speaker 8 (25:31):
Now?
Speaker 1 (25:33):
Is it a generational name where it sort of dates
you as being born of around.
Speaker 8 (25:37):
Or something nobody would be called gay now? Well, probably
it's a nice name. My problem is that this time
last year I had to go into hospital because I
got I got an indiction on my knee and I
and it went septic and I was in the hospital
(25:58):
for ages. I was fine when I came out, but
then I know I caught COVID in the hospital, and
when I came out, I really was sick. And ever
since then, I've found it really difficult. I can't sleep.
I mean I might sleep two hours at a stretch,
and it's exhausting and I don't know what to do.
(26:20):
I've been given sleeping perls and thing works for me.
Speaker 2 (26:23):
No, it sounds like your brain needs reprogramming. It's been
really knocked around with this infection and then for COVID,
And there are strategies that we use. I mean the
number one one of course everybody knows about is sleep hygiene.
It's all the simple things you do before your bid
to make sure in your relaxed dates as possible. But
then we go onto others called stimulus control, which means
(26:44):
if you're not asleep, tried to avoid being in bed,
so your bed is for sleep. And the second one
is which is probably more tough, and I don't know
quite what situation is, and i'd need to take a
proper history before I really went into this in detail.
But is sleep scheduling. It's called which means trying to
improve your sleep efficiency, which means the amount of time
that you're asleep while you're in bed. That implies going
(27:07):
to bed usually going to bed much later, restricting your
time in bed and increasing your pressure to sleep so
that you're actually getting tired, and learning reteaching your brain
that when you go to bed you can go to sleep.
So most people need your responses to go to bed earlier.
That's the wrong way to go. Always go to bed better.
Speaker 8 (27:26):
Well, I do go to bed later, but I think
my problem is that I'm stressed. You're not that awake up,
and I worry, worry, worry about all that you know everything.
Speaker 2 (27:35):
Yeah, part of the sleep I gen process is actually
making sure that you've de stressed as much as you
can before you go to bed. So we do we
talk about journaling about and then relaxation strategies such as
breathing and must relaxation. I'm sure you've been through all those,
but trying to you know, writing a plan for the
next day, for example, is a good idea, just writing
(27:56):
stuff down. But if if you go to bed late enough,
you know, even sort of midnight one o'clock, you're more
likely to go to bed and teach your that when
you go to bed, you can go to sleep, whereas
in fact, at the moment you've lost that confidence in
being able to go to bed, like.
Speaker 1 (28:13):
The bed becomes the place of frustration.
Speaker 2 (28:15):
Yeah, absolutely absolutely, So you.
Speaker 8 (28:17):
Know, no, because I've read it. You know, I want
to go to bed, but I dread going because I'm
afraid that I'm going to be awake all not exactly.
Speaker 2 (28:25):
So bed has become a really negative place and that's
the problem. And so to get it to be a
positive place, you need you need to go to sleep
when you go to bed, and you only do that
by going to bed much later.
Speaker 1 (28:35):
Do you read? Do you read it?
Speaker 8 (28:37):
I do read?
Speaker 2 (28:39):
Yeah, read, you're reading is quite a good thing for
quietening the brain down often, so that came helpful. So
and then getting up and getting outside in the morning.
Speaker 1 (28:49):
Actually, I'm just talking about reading and things. I almost
imagine do you need to change your habit on simple
things like I went through a stage where I'd try
and read to get to sleep, and then I would
put my book down something. But it was the action
of putting the book down on that side of the
bed made me think, oh, this is the moment where
(29:11):
I'm just supposed to sleep and trigger me into anxiety
as opposed to even then I thought, you know what,
I'm just going to slide the book to the side
on the bed. And it made a difference because I
was doing something that didn't trigger that irritation. Does that
ring any bells?
Speaker 3 (29:26):
Kay?
Speaker 1 (29:26):
You've got that, you know, you put your book down
and you go on, Now this now is the time
I don't sleep.
Speaker 8 (29:30):
No, I do put the book down when I feel tired,
you know, turn off the light and usually I will
go to sleep them but two hours.
Speaker 2 (29:37):
Later if you awake, Yeah, so going back going back
to sleep after you've worked in there, you know, waking
your normal everybody week. So we want you to go
back to sleep. And if you can't, then even getting
out of bed for you know, fifteen minutes or something,
going back to bed usually can you get back into
sleep again?
Speaker 1 (29:52):
Okay? Oh, good luck, Gay, I hope some of that. Thanks,
that's helped.
Speaker 8 (29:57):
I'm sure you go through it too.
Speaker 1 (30:00):
Oh we have a man for all different reasons. Yeah, thanks, Gay,
I appreciate it. I mean the stress things a big
one as well as it is. Actually it depends if
you've got a partner then obviously you do have to
get up and get out, but as a substitute for
actually getting out of bed, to actually just sit up
and turn the light on and read for a bit,
or should you actually change location when you're awake.
Speaker 2 (30:21):
The strategy says get out of bed.
Speaker 1 (30:23):
Okay, that's a.
Speaker 2 (30:25):
Lot of people find just sitting up reading for ten
to fifteen minutes is enough. But if that's not enough,
then really get out of bed is the ultimate.
Speaker 1 (30:32):
Okay, right back in the moment, your cause one hundred
and eighteen eightly lots of text to get onto, and
we'll get onto those shortly. But it is twenty minutes
to five news talks. He'd be news talks, he'd be
with Tim Bever. This is their health up. Just before
we go to our next caller, I've got a text
to here saying that their partner has narcolepsy. And actually,
if you could tell us what narcoilipsy is, but what
are the treatment options for it? Alex Well.
Speaker 2 (30:54):
Narcollepsy is an extreme sleepiness, falling asleep all the time,
But it's actually an instability of the sleep wake cycle,
which means that during the day you keep falling asleep,
but time paradoxically you don't sleep through a lot. You
keep waking up at night. Is to do with erexin
levels in your brain, which is a stabilizer of your
sleep wake cycle. So very sleepy. Often there's a thing
(31:17):
called cataplexy that means when you start to laugh, for
have some emotionally impact, you fall asleep, so you get
you don't fall asleep, you have muscle weakness, so you
sort of fall over when you start to laugh. Then
you have vivid dreams at night. And often this thing
called sleep paralysis that means you wake up in the
in the morning and you can't move for a few seconds.
(31:38):
So there are a few characteristic symptoms of it, but
extreme sleepiness is the main one.
Speaker 1 (31:44):
Yeah. Actually, I just get you a drake your microphone
just a little closer to you. It's just we have
a slight volume shot the end of be Real Elvis
Presley with us.
Speaker 2 (31:54):
Okay, sorry about that.
Speaker 1 (31:55):
Are you're a lonesome Ritchard?
Speaker 7 (31:58):
Hello?
Speaker 3 (31:59):
Hi? How are you going good?
Speaker 2 (32:00):
Thank Hi? Richard?
Speaker 3 (32:02):
Hi crambeall I am I think allergic to it. It
must be hallucinate and it does horrible things to my digestion.
I have chronic play. I'm seventy seven. So I thought
i'd try on a herbal remedy cannabis and it's fantastic. Yeah,
(32:22):
I want to get to sleep at night. One puff
of vape and you become crowsy. Two puffs and well, well.
Speaker 2 (32:31):
So that's solved your problem, which is great. And cannabis,
of course is legal these days. It's not cheap, but
it's illegally.
Speaker 3 (32:39):
Is relatively cheap because I don't know one hundred bucks
of the last few months.
Speaker 1 (32:43):
So you buy the Yells version, do you?
Speaker 3 (32:45):
Or no?
Speaker 1 (32:46):
You get the official version?
Speaker 3 (32:49):
You don't you don't want the listed version? Because you
know what you're buying really crappy. I'm a child of
the sixties and this stuff is as good as anything
we had in the sixties.
Speaker 1 (32:58):
So what do they actually what are you actually purchasing
or what is it? The actual product is the leaf
and you buy it through what you prescription or something
or what.
Speaker 3 (33:08):
I have a prescription, but I can also get oil
and other varieties. But I find the leaf is going
to because you can actually make it into a tea
and drink it. What you can't do or what I
found I shouldn't do. I had a couple of puffs
one night and sitting there in the lounge and I thought,
I'll have a grasp of shared And my wife said,
(33:29):
I thought you'd had a stroke. I said, did you
call anybody? No, to show you? But no, just just
when I hear people talking about the problems they have
with the various other drugs, there are horrible remedies. You know,
you can't even take as a solve.
Speaker 2 (33:44):
You know, Robert Robin, you'd say.
Speaker 1 (33:46):
You're just advice talking to your GP, would you about those?
Speaker 3 (33:49):
No? No, No, you go to a special clinic that
specializes in this GP.
Speaker 2 (33:56):
You there possibly oh.
Speaker 3 (33:58):
He might depends how old he is and how depends
he is or she yeah yeah, or yeah yeah she
they whatever. Okay, you's some of the things I've heard,
you know. I mean, it does work. It's worked for
three three, three and a half one thousand years. Just
(34:18):
because I've got vilified in the in the in the
sixties by the Americans doesn't mean it's bad. Sure to
be careful using it.
Speaker 2 (34:26):
The working is is very variable, so some people it
does make any difference. But for you it does, which
is brilliant.
Speaker 3 (34:32):
It relaxes, it reacts. I've got a steel plate on
my leg and it relaxes the muscles. And I've also
also had my spine dugout and it relaxes the pain
around there. And I find it's very very.
Speaker 2 (34:44):
That's great. How good that you've had something it works
so well for you.
Speaker 1 (34:49):
Actually, should I mean we've had other callers I've called
up and I've got one in mind, But I mean,
should is that with some of our other callers getting
their GP to refer them to someone for that sort
of thing, Because says from what I've heard from people
who call me IB and I talk about it, you know,
mass as you say if it's a hurt.
Speaker 2 (35:07):
Yeah, well, I mean if most chipes know about about.
Speaker 1 (35:15):
Marijuana.
Speaker 2 (35:16):
Marijuana these days, so most people, most gps know about that,
and there are some very good clinics around. There's a
couple in Auckland, for example, that is most gps know
about that. The only thing I'd say about going to
sleep with with marijuana is that if he doesn't have
the maritime Marajuan, he can't sleep. So marijuana has now
(35:36):
become a sleeping pill, and one can only hope that
he doesn't need to start escalating the dose of there.
Speaker 1 (35:42):
Okay, yeah, that's it was a catch. I guess. Listen,
we'll be back with We've got a few texts to
get through. Another call as well. At wait one hundred
eighty ten eighty it is eleven minutes to five new stalks.
It'd be news talks, it'd be this is on tim Beverage.
This is the Health Hub with doctor Alex Bartell, director
of the Sleep welld Clinic. And we've got time to
squeeze in another call's just trying to work at us phones, Alex.
(36:07):
Just actually you can take them off for a second
and just fold your left hand one down till the
cable's pointing down and there you go. Perfect, So sorry
for that on air management of my guest. There for
a second, Lynette, Hello, Hello, Hello, how Lynette? Have you
(36:31):
got a different EA you can use because we can't
hear you yet. It's a bit garbled, right is that much?
What did you do?
Speaker 3 (36:42):
I just.
Speaker 1 (36:45):
Where you go?
Speaker 4 (36:47):
Right? Okay? Now, I've got a medical condition, polosistick over syndrome.
It's just a hormonal spot. I'm concerned with that because
I'm sort of half you know, the metoporan things like that,
fluctuations during the night. You know your hormone blocks whites
during the night. Yeah, and you know, like I'm working
(37:10):
up and you know before finding it hard?
Speaker 1 (37:14):
Did you say polycystic ovaries is okay? Sorry?
Speaker 2 (37:18):
Yeah, all right. Policy is not uncommon and actually, interestingly,
about forty percent of people with PCO polycystic overs to
have a sleep happen here. So I'm not sure if
you're a snorer, but it's something to think about. But
if you have postmodopausal now, then there are different issues.
Obviously the hormonal system is all changed, so that really
(37:39):
does impact on sleep, there's no question.
Speaker 4 (37:41):
Okay, So we need to consult her.
Speaker 2 (37:45):
Well, I think if it's really bothering you and you're
getting particularly if you're getting a flushing a lot, which
is often one thing that really impacts on sleep, then
have you talked about HRT at all hormone replacement therapy.
Speaker 4 (37:59):
No, I've never talked about it there it's just and
then also sometimes you know, I just find it on
you with the temperature you know, right, yeah, yeahs as
(38:20):
well that then you've got to wake up when you
wake up next time, you've.
Speaker 2 (38:23):
Got to cover it right, yes, yeahly too cold. Yes,
that's right now. HRT homand replacement is really effective for
the sleep problems, and so I really recommend you have
a chat to your GP about that.
Speaker 4 (38:36):
Yes, if you, if you've got a lot of streets,
would be recommended to pitch trice and breathing exercise absolutely.
Speaker 2 (38:44):
I mean stress gets in the way of any whatever
the underlying problem is. Stress always makes it worse. So
you're learning some relaxation strategies, some stretching, some abdominal breathing,
muscle relaxation techniques. They're all very helpful for beginning to sleep,
for relaxing yourself so you can go to sleep.
Speaker 1 (39:02):
Hey, thanks for calling it. Just a few texts, just
to less than a couple of minutes to goo. One
from Billy says, so, if winter darkness is so negative
for our mode, there's life at Scott Base nothing but depressing.
I'm considering applying for a job there. And it must
suck being an escuma, being stuck in an uglier with
someone you don't like. But that's a sort of extra
(39:22):
to the core. But yeah, people are working in the
Arctic or Antarctic.
Speaker 2 (39:27):
Yeah, absolutely, it really plays with their rhythms. I can tellue.
I mean during the summer months, of course, when it
doesn't go dark at all, then it's really difficult to sleep.
And they fortunately, we can black out the sun quite
easily get dark rooms, getting it light enough during the day,
and in winter, when it's dark all the time is
less is more of a problem. But they are very
(39:49):
cognizant of that, so they use a lot of blue light,
so they work with the circadian rhythms, trying to oppose
what they're actually doing outside, which is light all the
day in summer, dark all the home winter.
Speaker 1 (40:03):
Yeah, hey, Alex, thank you so much. Got time's flowing.
If people want to get in touch or or check
out the sleep welding it. Where do they go?
Speaker 2 (40:10):
Yeah, just dubdub dot sleep Well Clinic dot co dot nz.
So sleep Well Clinic is I've got a good website
so you can look at look us up there.
Speaker 1 (40:18):
Excellent. Thank you so much mate, and nice to see you.
We'll do it again. By the way, I love that
bit of advice by if it's a bit hot for
your getting back for the hot human nights, have a
warm or hot shower opens up your blood vessels and
that helps you radiate heat once you get back into bed.
So that's my takeaway.
Speaker 2 (40:34):
Thank you, Tim.
Speaker 1 (40:35):
There we go a little bit. Okay, we'll be back next.
Smart Money Rupert Carly on what do we do when
we have a windfall? How do you handle it? An
inheritance or if you're one of those lucky through lotto people. Well.
Stay tuned for more from the Weekend Collective. Listen live
to News Talk zed be weekends from three pm, or
follow the podcast on iHeartRadio.
You're listening to the Weekend Collective podcast from News Talk
SEDB all those time, all those time?
Speaker 2 (00:20):
Will you know.
Speaker 1 (00:22):
When I send my watch back to dim in all
those time? And welcome back to the News. Sorry to
the Weekend Collective. Onton Beverage. This is the Health Hub
and by the way, that we want your calls and
participation right through the hour and eight hundred eighty ten eighty.
(00:43):
You can text on nine two nine two. Just before
we get cracking into this hour after five for smart Money,
Rupert Carlyon is with us, and you know, with all
the talk about lotto and it's been split three ways
and not three ways that included me. Unfortunately, it's kind
of resentful. I'm almost resentful, even though I know the
odds are one and thirty eight million, but it's so like,
(01:03):
come on, there's three people who have it, Why not me? Anyway?
But we're going to talk about windfalls, and not just
a lotto windfall, because that does limit the audience a bit,
but lots of people at some stage will come into
a sum of money that they weren't expecting maybe and
how to handle that. So we have a chat with
Rubert Carline after five for smart money. But right now,
(01:25):
I'm not sure about your area, but up here in Auckland,
we have had some very very hot and humid nights.
Humid maybe I don't know. We've had the fan running,
possibly time to knock a weight or two off the duvet.
But it's sometimes it does seem that's the kind of night.
It makes them possible to get comfortable. You just toss
and turn and I don't know he had an extra fan,
and then fight over whether the fans pointing at you
(01:47):
or your partner's feet or something, and all those sorts
of discussions. But anyway, getting a decent night's sleep, and
that's what we're talking about this hour, and to discuss that.
He is director of the sleep Well Clinic and his
name is doctor Alex Bartlain. He's with us for the
Health Hub. Alex, Hello, how.
Speaker 2 (02:03):
Are you very well? Thank you?
Speaker 1 (02:06):
How are you sleeping these days?
Speaker 3 (02:08):
Well?
Speaker 2 (02:09):
A little bit of jet leg last week, but that's
all resolved now.
Speaker 1 (02:13):
Really jet leg from a trip to.
Speaker 2 (02:16):
Years sorry to sayes back to Europe.
Speaker 1 (02:18):
What do you means sorry to say because because I'm envious? Yes, ah,
just just Europe again? Oh look good on you actually
do you recover well, obviously you don't recover from jet
leg particularly easy. Do you find it easier to recover?
Speaker 2 (02:34):
It's more difficult now than it used to be. Why
I think age has a part to do with ika.
But the key factor is is you know the way
to do it is most people know is to spend
some time outside. Outside lights is the most powerful in trainer,
if you like, if you're circadian with them. So the
thing that gets into gear again where you.
Speaker 1 (02:53):
Are, yeah, well you wouldn't have any You had plenty
of opportunity to go for a nice sunny walks. The
weather was just magnificent today.
Speaker 2 (03:01):
Wasn't that we'd been very lucky This week, in fact,
has been really nice weather.
Speaker 1 (03:04):
It's a strange runners because the theory being, and stop me
if i'm I mean, I've learned a few things from
having you on. Is that it's important to get outside,
which encourages as you which helps produce serotonin, which converts
to melotonin later at night where the lights go down.
And so the fact that we're in summer technically should
help us with melatonin production. Time should because we're getting
(03:25):
more daylight.
Speaker 2 (03:26):
It helps us certainly with serotonin. It was most people
know that it's a nice sunny day, you feel better.
And there's this thing called seasonal effective disorder, you know,
winto crumpiness and blues, you know, not enough light basically,
and we tend to do that anyway because we spend
so much time indoors.
Speaker 1 (03:42):
What's the problem with heat and humidity at the moment?
Is it that some people haven't really adjusted their bedding
for the weather because there was that time when it
would be suddenly sunny and then the next thing Dan
Corbett on the news is saying on the snows down
to one thousand meters, So you don't really want to take.
Speaker 2 (04:00):
That exactly, No, No, I mean the whole idea, the
basis of sleep and work is light and dark that
impacts on melotonin at night, serotonin during the day, or
quartersol during the day. That impacts on a daily rhythm
of temperature. So a core body temperature that's an internal temperature,
varies over twenty four hours. And if you and overnight,
(04:22):
thanks to melotone in our core body temperature drops, it
is to drop by a boat a degree, which doesn't
sound very much, but it is. Actually we only live
in two degrees.
Speaker 1 (04:31):
Well, actually that is that sounds like a significant.
Speaker 2 (04:34):
It is a significant drop. And to do that we
have to lose temperature. To lose temperature, we need to
get rid of heat. So you need warm hands and
feet to get rid of the heat, and you need
a cool environment, which means if your environment's too hot,
you can't get rid of the heat, so you don't
sleep very well.
Speaker 1 (04:51):
Okay, so I'm going to ask a dumb question. I
don't actually think it's no question, but would at work.
In other words, if when you go to bed you
lie there without any covers on until you get cold,
and then get under the covers and that'll help. Or
is that a mistake to get under the cover straight away.
Speaker 2 (05:10):
Well no, but keep it late. In other words, getting
into a hot bed is as long as it cools down.
So getting into a for example, in wintertime electric blankets
on is a nice, snugly warm bed. That's fine. Make
sure you're fitted off so that everything could cool down overnight.
Things need to cool down.
Speaker 1 (05:27):
Who would have no one would have an electric blanket
on it this time.
Speaker 2 (05:31):
This time. But in any case, the idea is that
you can get into a warmish bed, that's no problem,
but it needs to be able to cool down.
Speaker 1 (05:37):
Okay, because I would have thought it's just better to
get into a nice cold bed straight away.
Speaker 2 (05:42):
If you can put up with it. I don't like
get into a cold bederi. Yeah that's okay when summertime
it's lovely. Yeah, yeah, great.
Speaker 1 (05:48):
What about things? I mean, this is all it's funny.
It's such ordinary common behavior. But the classic one would
be just sticking your foot out of them. You know,
one person, you've got half your body in and then
you've got your foot out from under the ship. Is
that just your body doing the right job or absolutely?
Speaker 2 (06:05):
I think he's a body saying you need to get
some heat, put your feet out. A lot of people
come in, so I get boiling hot feet, you know.
And there's a thing called burning feet syndrome for example.
Speaker 1 (06:17):
Yes, oh that sounds a ring us.
Speaker 2 (06:19):
But getting your feet out of the bottom of the
bed helpful for sleep in the end. So the body's
doing the right thing.
Speaker 1 (06:25):
So what about humidity, what's the.
Speaker 2 (06:28):
I think that just makes it more difficult to get
rid of the heat. It just makes it more difficult
if it's very humid, and we don't like it to
be too humid, and we feel a heat more. I
think when it's humid.
Speaker 1 (06:39):
Is it more common for people to get a bad
night's sleep at this time of the year. I mean,
what are the times a year where people struggle? Oh?
Speaker 2 (06:44):
Yeah, undoubtedly this time of the year is not easy
to Typically hot summer days not good for sleep.
Speaker 1 (06:50):
Okay, So what would your if you were to come
up with to do not a to do list, but
because everyone has their routines at bedtime, you know, whether
you read a little bit before you go to bed,
and then you know, do you get straight under the covers?
Because there's also something about the real Is there something
psychological about having something on top of you in the
(07:10):
form of a.
Speaker 2 (07:11):
Cover or weighted blanket or something. So yeah, a lot
of people like something weighted to help them settle down.
But the reality is the problem with that is that
you can often end up getting too hot and so
that's obviously not helpful. But you know, having a hot
bath or shower about an app before you go to bed,
because that dilates blood vessels in your periphery, so you
(07:32):
make your hands and feet warm and your skin warm
doesn't heat your core body temperature, which is what we
want to drop you want your internal temperature. That's you
only get that up by And I had someone last week,
for example, who was using an exercycle before you went
to bed, trying to get exhausted physically caught in. That's
exactly right, So that was actually counterproductive. So you want
(07:53):
to cool the allow the core body temperature to cool
down slowly, and you do that by raising your peripheral
temperature like you do, say, if you go to the gym,
you work out, you raise your core body temperature while
you're working out of the gym. And what your body
doesn't want you up there, wants you into a normal ner.
What does your body do? It goes red and it sweats,
And that's the body mechanis for dropping the core body temperature.
(08:15):
So warm hands and feet, but in a cool environment.
Speaker 1 (08:19):
Because that that's counterinture. It does be your counterinturitive, isn't it.
So you're saying that if you have a hot shower,
I mean, I don't imagine people having hot bath and
some of it who knows, but if you have a warm,
hot shower, So how does that contributing to it? Again,
Because as you say, you're not raising your body.
Speaker 2 (08:37):
So you're raising the skin temperature. What's having red?
Speaker 1 (08:39):
What happens after you get.
Speaker 2 (08:41):
Pink and coming out of the shower, so you tail off,
stay nice and warm and pink. So that means the
blood vessels are still dilated in the skin between when
blood circulates through these open skin blood versus you get
rid of the heat.
Speaker 1 (08:53):
So it's basically a more efficient radiator.
Speaker 2 (08:55):
Yeah, yeah, absolutely, yeah. But like when you get out
of the gym, you want to drop your core body temperature,
so you go red and you sweat.
Speaker 1 (09:01):
So what about Okay, does that mean it's a bad
idea to take a cold shower to call down?
Speaker 2 (09:07):
Yes, a good, good point. Okay, why Well, because it
shuts down these preferable blood vessels, so you can't get
rid of the heat from your core body temperature so easily.
I'm not saying I mean it would have some smelia rate.
I mean it's not a bad thing. And if you
have a nice cold shower and you hop into bed
and go to sleep, good on you, brilliant. Whatever you do.
(09:28):
You go to sleep, that's normal, that's great. But if
you can't sleep, then having a cold shower is not
And working out at the gym just before you go
to sleep is not helpful.
Speaker 1 (09:38):
Okay, that is actually I must say, after the times
we've had you on the show, that is a new
piece of information for me, because I would you make
it sound like I'm telling you off, like I've had
to wait how long until I hear this that at all?
But look, if you have any questions for Alex Bartel
(09:58):
on getting a good night's sleep, it doesn't have to
you know, any questions you've got that you think something's
a problem that you're noticing, but that's interfering with your sleep,
whether it be just simply not shutting down your brain
as well or waking up at various times of the night.
Give us a call on eight one hundred and eighty
ten eighty and text nine to nine two. So so
(10:20):
far I've learned that maybe it's not a bad idea
to have a nice warm shower.
Speaker 2 (10:25):
Yeah, a nice warm shower as well, you know, warm.
Speaker 1 (10:28):
Hot, whatever. Then just get into bed like that and
you're going to radiate the temperature better and then way
you go, you.
Speaker 2 (10:35):
Know, as the bedroom's cool. Okay, that's the problem in
summer bedrooms get too hot, okay, and then you can't
get rid of the heat because the difference between your
body and the ambient temperature is not enough.
Speaker 1 (10:47):
What should the ambient temperature be about?
Speaker 2 (10:49):
Well, ideally we talk about sixteen to eighteen degrees.
Speaker 4 (10:54):
Cool.
Speaker 2 (10:55):
That's cool. Yeah, that's cool.
Speaker 1 (10:56):
Something that's sort the sort of call where you would
want to have a blanket on. That doesn't it?
Speaker 2 (11:01):
Well, you might be lightly clad, so lightly lightly covered,
so a sheet or something cool cool bedroom, but having
a bedroom sort of in the low twenties is not helpful.
Speaker 1 (11:10):
Okay, what about gadgets? I mean, okay, we got fans.
In fact, I do quite like our fan because it's
got it's quite quiet, even though it's not a flash
thing or anything. It just seems to have a speed
where it turns around quite nicely. If a fan is
just circulating, well, I guess it's still circulating air that's
(11:31):
cooler than your body is.
Speaker 2 (11:32):
Isn't it. Particularly you're a little bit sweaty, then of
course that cools your body down nice and quickly. Yeah,
because that cooling air goes over your body and gets
rid of the But.
Speaker 1 (11:41):
A fan's not cooling the air, it's just circulating whatever.
Speaker 2 (11:44):
Is, yes, but it goes over your body. This damp
sweaty body.
Speaker 1 (11:48):
And that's charming, doesn't it.
Speaker 2 (11:52):
And that will cool you down.
Speaker 1 (11:53):
Romantic Okay, so hang on it. So the fan, the
action of the fan, even though it's if your bedroom's
too warm, the action of a fan is still helpful.
Speaker 2 (12:04):
Then it is helpful. Well, now there's a little trick
about that in that what people have decided to do.
If you've got a north and south facing windows in
your bedroom, you open both windows and you point the
fan out the window, out of the windows, so it
draws the cool air from the cool side of the
house and blows the hot air out of the hot
side of the house.
Speaker 1 (12:23):
And that's quite Yeah, that's a trick we use when
it really gets hot in the summertide. Poor man's air conditioning.
Speaker 2 (12:28):
Exactly right.
Speaker 1 (12:30):
Let's take some calls eight hundred eighty any questions for
Alex Bartleha's the director of the Sleep Wild Clinic. Let's
kick it under what what's the metaphor I'm looking for?
I was going to say, kick it on the gouts
or get it underway with Helen.
Speaker 2 (12:43):
Hello, Hi Helen, oh, hello hello.
Speaker 5 (12:47):
To you and doctor Alex. I've just got a general
question about the tubing on a sleep apnear machine. How
do you clean it?
Speaker 2 (12:59):
Well, I'm not a technician, but what I hear what
the best thing to be doing is when you have
a shower in the morning, if you have a show
in the morning, to rinse it through. So go to
the shower with it, rinse it through, and when you're
in the shower, hang it up and let it dry
during the day. That's one of the little things that
I've been told about.
Speaker 5 (13:19):
Ah, okay, so let it just Do you think it
grows bacteria.
Speaker 2 (13:24):
Or potentially of course?
Speaker 1 (13:25):
Yes?
Speaker 3 (13:26):
Yes, moist?
Speaker 1 (13:28):
Is it looking at it? Is it a clear tube?
Is that that you can see?
Speaker 5 (13:31):
What's a c Yeah?
Speaker 2 (13:36):
The need to have it, yeah, drying it out. Letting
it dry out, as I think is really important. So
having it constantly moist is not helpful, particularly with your breath.
Speaker 1 (13:46):
So water, yeah, I.
Speaker 2 (13:50):
Think water is fine. If you've got beyond that, then
I would really maybe contact your therapy team where you
got your machine, and they will often have some tricks
of the trade that they will pass on to you.
Speaker 1 (14:02):
Okay, much how great is it green or black?
Speaker 5 (14:08):
That's growing shoe lips?
Speaker 1 (14:11):
Okay, we'll be tiptoe beautiful?
Speaker 5 (14:15):
Yeah, okay, okay, thank you very much.
Speaker 1 (14:17):
Thanks Helen. By the way, if Helen's still listening, I
did a bit of a google there, and I think
there are even little cleaning kits with cute little brushes
that you can get. Is how big of the tubes.
Speaker 2 (14:28):
This is quite a long tube.
Speaker 1 (14:29):
It's quite a long.
Speaker 2 (14:30):
I mean they're sort of oh yeah, because of the
machines on the floor machine. Yeah, your to your mask.
Speaker 1 (14:35):
So you wouldn't rinse it out with any form of
cleaner or anything.
Speaker 2 (14:38):
You know, every now and then you can put through
some detergent. I guess they would probably do the trick,
but just every day if you make sure it's washed
out and dry, allowed to dry. The key my calumline,
daily stuff to do.
Speaker 1 (14:50):
Okay, all right, we'll be back with more calls in
just a moment. I wait, one hundred and eighty ten eighty,
it's twenty. If you haven't got any calls for Alex Bartell,
we'd love to hear from you. If you're having trouble
sleeping at night, any particular problem, we'll we'll solve it
or do our best. Back in a moment. Yes, news
talks that we're talking sleep with doctor Alex Bartley's director
(15:10):
of the Sleep Well Clinic and taking your calls. We
started with the theme of hot human nights and all that,
but anything else that's bothering you about getting a good
night's sleep. I've got a few questions on my own
a bit later on, but first Calvin, Hello, Arth, Tim.
Speaker 6 (15:23):
And doctor Alex. I told I was told many many
decades ago at the time by my mother that if
you're going to have and I've done so, if I'm
going to have a lie idea in the afternoon in
other words, commonly called an afternoon nap, and well not
always and it's warmish sort of thing. To definitely have
(15:45):
something over you, you know, a blanket or whatever over you.
Otherwise you're liable to wake up, you know, and a
half an hour or a couple of hours time, and
more than likely you're going to be feeling cold because
your body's giving off that heat.
Speaker 2 (15:59):
Well, I've not heard that one before. I'm not sure
whether that would be quo relevant in New Zealand, perhaps
in the South Island. But you need to keep a
bit warm, but you need to have warm extremities and
that's possibly what she was meaning that your skin needs
to feel warm so that you can actually get.
Speaker 1 (16:13):
Rid of it.
Speaker 2 (16:14):
The problem is if you cover yourself too much, you
won't be able to get rid of these over Are
you an afternoon naper, Calvin?
Speaker 6 (16:21):
Yeah, but not lying down on the bed and the
am chair, which which wiecually are slightly different.
Speaker 1 (16:27):
Do you set a clock on it? Do you do
you let yourself doze? Do you wake up? Or do
you make sure you sort of sit it all?
Speaker 6 (16:33):
Sometimes I end my mind. I think I'll just doze
off for an hour, right.
Speaker 1 (16:40):
An Now that's quite a lot. What time do you
do this?
Speaker 6 (16:43):
Well, it could be in the afternoon sometimes that means
what's happening? But I definitely like the idea of having
a blanket just so loosely over you.
Speaker 1 (16:54):
You know, does that mean you wake Does that mean
you wake up in the wee small hours and then
give me a call on talkback? Yes?
Speaker 6 (17:03):
How did you know that?
Speaker 1 (17:05):
Wild? Guess?
Speaker 2 (17:07):
You know? Keeping nice and comfortable, I mean that's really
what you're talking about, is just feeling nice and warm
and comfortable, and that you know you're going to nap
more easily then. But of course an hour's nap is
going to take an hour out of your nighttime sleep
as well wake.
Speaker 6 (17:22):
What about that night time in bed and normal having
having normal sleepers were and getting cramp in your league
and sometimes but in the last couple of years it
hasn't been too bad because I've always have a banana
every morning, which is supposed to right. Whatever's in the banana,
what does it make meesium, more potassium or something.
Speaker 2 (17:45):
But magnesium is supposed to be good for cramps, and
certainly people do take magnesium extra for cramps, but it
can sometimes reflect kidney damage, for example, So some other
underlying illnesses sometimes are associated with cramps. But it does
tend to be more common as we get a little
bit older.
Speaker 6 (18:02):
I'm a lot older here, Kevin.
Speaker 1 (18:05):
Hey, by the way, were you happy? Were you happy
with the netballers today?
Speaker 6 (18:08):
Yes? Very good? Was Helen the English shooter? Helen Houseby
is a fantastic shooter? Yeah? How women are great?
Speaker 1 (18:17):
Yes they were. I know, I just my unofficial netball correspondent.
Speaker 6 (18:21):
Kelvin another game tomorrow, yes.
Speaker 1 (18:24):
Yes, And congratulations to the coaches who are very unsung,
aren't they anyway? Hey, thanks, Calvin, it is twenty eight
pastfore taking your calls about a good night sleep. I
just digressed a little bit with Calvin because I do
have an ongoing discussion with him about the latest on
netball and the silver Ferns, which was a great win
actually given the backdrop of everything going on behind the scenes.
(18:44):
And right, let's take some more calls on Oh, actually,
afternoon sleep. So are you saying that it's like a
withdrawal from the bank. If you have a nap in
the afternoon, then it's basically expect to sleep less.
Speaker 2 (18:57):
It tends to, I mean, particularly for an hour. We
usually say, you know, if you can actually sleep, you
might have a twenty minute, twenty five minute or half
from our sleep opportunity, but mainly only sleep fifteen twenty
minutes of that. That's fine, doesn't seem to impact particularly
if you have that before three o'clock. But if you
have a nap that goes on later, then it will
impact on you going to sleep at.
Speaker 1 (19:17):
Night, because there would be some I sometimes won there's
a point where you have a nap which is almost
just catching up on the night before which might not
have been good. And then there's a bit where it's
sort of is a withdrawal from the next night.
Speaker 2 (19:28):
Yeah, I mean well, if you're catching up, a little
bit of napping is probably understandable. So if you had
a lousy night before, then having a bit of a
nap in the after then, but it's likely to impact
a bid on your nighttime sleep.
Speaker 1 (19:38):
Yeah, okay, right, taking your course eight hundred and eighty Yvonne, Hello.
Speaker 7 (19:44):
Oh hello two? Isn't that?
Speaker 1 (19:46):
Yes? And only Hi?
Speaker 3 (19:49):
Yeah?
Speaker 7 (19:49):
And Alex. Look, I wanted to talk to Alex about
my sleep and that I'm sick of it, Alex, and
that I've been suffering pain. I'm waiting for surgery. I've
got bed, that's why to some knees and my right
knee is just diabolical. And I'm taking parace to mole
(20:13):
and tramadole and CBD oil and that for the pain.
But what I'm finding is is that my knee sort
of throbs that night, you know, and it's painful as
I'm sort of really aware of it. Yeah, and when
and when I turn in bed, I thought I had
(20:33):
to do it in stages and that, you know, just
sort of talk myself into it, and I end up
getting up, you know, because I just get sick of it,
you know. So what as a result, I end up
feeling tired during the day, and I go to sleep,
like Calvin mentioned, and I hoop and I heard you talking.
(20:57):
I was wondering if there's anything else that I.
Speaker 2 (21:01):
Could do well that sounds really tough. Pain is certainly
is something that it's really in the way of sleep,
as it is with you, And clearly the number one
thing you need to be doing is getting rid of
that pain with some sounds if you need some surgery
for the knee, apart from that pain killers, yes, before
you go to bed, maybe having a pillow between your
knee your knees for example, might just stop one knee
(21:23):
rubbing against another. And movements. Certainly, if you're in bed
for any length, you know a few hours at a time,
you're going to stiffen up a bit and that always
makes the pain a bit worse as well. So you're
getting out of bed just walking around, moving it around
for a short time mat just relieve the pain a
little bit to help you sleep, But it's mainly the
pain that's the problem.
Speaker 7 (21:44):
Lay And would you be able to suggest maybe should
I be taking my medication? But later sorry that it
sedates me somewhat because at the moment I'm having it
at dinner time, and maybe it's just not kicking in or.
Speaker 2 (22:05):
Certainly be having your penal doole. And if you're taking
trema dollars, it means you've got quite a lot of pain.
But I would certainly take it in the sort of
half an hour to an hour before you go to bed,
because then it's going to last through the night, So
you take it very early, so it may be out
of the system by the time you get to the
middle of the night.
Speaker 7 (22:22):
Yes, go on, and then I'll try that.
Speaker 1 (22:30):
Good luck. Actually, because you're a GP as well, do
you so can you still prescribe things? And do you
ever use medications for people to help them with the
night's sleep?
Speaker 8 (22:43):
Oh?
Speaker 2 (22:43):
Yes, Well I don't prescribe much these days, but I can,
and I've just been talking to a lot of gps
on the medication versus behavioral strategies for sleep. Generally, anything
you take for sleep that helps you sleep, and this
is with its placebo. You know, just a sugar pill,
which quite a lot of things over the counter are
(23:04):
versus really strong medications. Anything you take if it helps
you sleep becomes sleeping pill. In other words, I can't
do this thing. I need the pill to do it,
and so if I don't have the pill, I can't sleep.
Speaker 1 (23:17):
I I actually, I know you've got you're not a
huge fan of melatonin, But because I do two shifts
a week, the night after I do my shifts to
get back to normal, I now pop a malatonin that night,
but I make sure and maybe the subsequent night, but
then after that I'm clean and I get out. To
(23:39):
be honest, I do it as a substitute for the
serotonin conversion, which hopefully I've got by getting out the sunlight.
Speaker 2 (23:45):
Right. No, I mean, you're absolutely right. You're using it
in the right context. You know. It is what we'll
call a chronobiotic. In other words, it alters your cuicdnithm,
which is what you're wanting to do with your night
shift that you're doing.
Speaker 1 (23:56):
It is I mean, I don't know if it's because
I only take out what is that thirty milligrams or whatever,
but it is. If I take it like and I
wake up in the middle, not I feel like, oh god,
I feel really forgot. I do feel markedly different to
when I'm wake up at other times when I'm just
waking up because I'm stressed and worrying about the future
of my life.
Speaker 2 (24:15):
Well, well we'll touch on that that It does tend
to be a bit of what we call a soperific,
so it will slow you down a little bit, make
you a bit tired, but it's not a good sleeping bill.
But it is a goodfralting circadian rhythms, which is what
you're doing.
Speaker 1 (24:28):
Okay. Yeah, Plus you know, I'm not sure if she
should have it with the gin and tonic. Possibly not.
Speaker 2 (24:36):
That one's probably not so important. If you take some
of the other sleeping pills of Geno tonic, that maybe
a problem.
Speaker 1 (24:41):
I do remember just before you go to the break,
we'll get another caller. But I remember once because I
had some sort of reasonably serious operation, I had tramadol.
And some people don't like tramadol. I had the best
night sleep ever.
Speaker 2 (24:56):
I was like, this is brilliant.
Speaker 1 (24:58):
Because the doctor had said, oh, you might not sleep
too well, you might feel a bit queasy, you might
not like it.
Speaker 2 (25:02):
And I was just like, oh, some people swear by it,
and it is good, particularly restless leagues. Of course, if
you if you don't have that, probably, but if you
had rested legs and dream Tremonde was a pretty good
treatment for that.
Speaker 1 (25:15):
All right, let's take some more calls gay.
Speaker 6 (25:18):
Hello, Hi, I'm Tim and Alex.
Speaker 8 (25:22):
My name is.
Speaker 1 (25:25):
OK with a K.
Speaker 7 (25:26):
No, No, I don't take I said it with the
you can tell what age I am.
Speaker 8 (25:31):
Now?
Speaker 1 (25:33):
Is it a generational name where it sort of dates
you as being born of around.
Speaker 8 (25:37):
Or something nobody would be called gay now? Well, probably
it's a nice name. My problem is that this time
last year I had to go into hospital because I
got I got an indiction on my knee and I
and it went septic and I was in the hospital
(25:58):
for ages. I was fine when I came out, but
then I know I caught COVID in the hospital, and
when I came out, I really was sick. And ever
since then, I've found it really difficult. I can't sleep.
I mean I might sleep two hours at a stretch,
and it's exhausting and I don't know what to do.
(26:20):
I've been given sleeping perls and thing works for me.
Speaker 2 (26:23):
No, it sounds like your brain needs reprogramming. It's been
really knocked around with this infection and then for COVID,
And there are strategies that we use. I mean the
number one one of course everybody knows about is sleep hygiene.
It's all the simple things you do before your bid
to make sure in your relaxed dates as possible. But
then we go onto others called stimulus control, which means
(26:44):
if you're not asleep, tried to avoid being in bed,
so your bed is for sleep. And the second one
is which is probably more tough, and I don't know
quite what situation is, and i'd need to take a
proper history before I really went into this in detail.
But is sleep scheduling. It's called which means trying to
improve your sleep efficiency, which means the amount of time
that you're asleep while you're in bed. That implies going
(27:07):
to bed usually going to bed much later, restricting your
time in bed and increasing your pressure to sleep so
that you're actually getting tired, and learning reteaching your brain
that when you go to bed you can go to sleep.
So most people need your responses to go to bed earlier.
That's the wrong way to go. Always go to bed better.
Speaker 8 (27:26):
Well, I do go to bed later, but I think
my problem is that I'm stressed. You're not that awake up,
and I worry, worry, worry about all that you know everything.
Speaker 2 (27:35):
Yeah, part of the sleep I gen process is actually
making sure that you've de stressed as much as you
can before you go to bed. So we do we
talk about journaling about and then relaxation strategies such as
breathing and must relaxation. I'm sure you've been through all those,
but trying to you know, writing a plan for the
next day, for example, is a good idea, just writing
(27:56):
stuff down. But if if you go to bed late enough,
you know, even sort of midnight one o'clock, you're more
likely to go to bed and teach your that when
you go to bed, you can go to sleep, whereas
in fact, at the moment you've lost that confidence in
being able to go to bed, like.
Speaker 1 (28:13):
The bed becomes the place of frustration.
Speaker 2 (28:15):
Yeah, absolutely absolutely, So you.
Speaker 8 (28:17):
Know, no, because I've read it. You know, I want
to go to bed, but I dread going because I'm
afraid that I'm going to be awake all not exactly.
Speaker 2 (28:25):
So bed has become a really negative place and that's
the problem. And so to get it to be a
positive place, you need you need to go to sleep
when you go to bed, and you only do that
by going to bed much later.
Speaker 1 (28:35):
Do you read? Do you read it?
Speaker 8 (28:37):
I do read?
Speaker 2 (28:39):
Yeah, read, you're reading is quite a good thing for
quietening the brain down often, so that came helpful. So
and then getting up and getting outside in the morning.
Speaker 1 (28:49):
Actually, I'm just talking about reading and things. I almost
imagine do you need to change your habit on simple
things like I went through a stage where I'd try
and read to get to sleep, and then I would
put my book down something. But it was the action
of putting the book down on that side of the
bed made me think, oh, this is the moment where
(29:11):
I'm just supposed to sleep and trigger me into anxiety
as opposed to even then I thought, you know what,
I'm just going to slide the book to the side
on the bed. And it made a difference because I
was doing something that didn't trigger that irritation. Does that
ring any bells?
Speaker 3 (29:26):
Kay?
Speaker 1 (29:26):
You've got that, you know, you put your book down
and you go on, Now this now is the time
I don't sleep.
Speaker 8 (29:30):
No, I do put the book down when I feel tired,
you know, turn off the light and usually I will
go to sleep them but two hours.
Speaker 2 (29:37):
Later if you awake, Yeah, so going back going back
to sleep after you've worked in there, you know, waking
your normal everybody week. So we want you to go
back to sleep. And if you can't, then even getting
out of bed for you know, fifteen minutes or something,
going back to bed usually can you get back into
sleep again?
Speaker 1 (29:52):
Okay? Oh, good luck, Gay, I hope some of that. Thanks,
that's helped.
Speaker 8 (29:57):
I'm sure you go through it too.
Speaker 1 (30:00):
Oh we have a man for all different reasons. Yeah, thanks, Gay,
I appreciate it. I mean the stress things a big
one as well as it is. Actually it depends if
you've got a partner then obviously you do have to
get up and get out, but as a substitute for
actually getting out of bed, to actually just sit up
and turn the light on and read for a bit,
or should you actually change location when you're awake.
Speaker 2 (30:21):
The strategy says get out of bed.
Speaker 1 (30:23):
Okay, that's a.
Speaker 2 (30:25):
Lot of people find just sitting up reading for ten
to fifteen minutes is enough. But if that's not enough,
then really get out of bed is the ultimate.
Speaker 1 (30:32):
Okay, right back in the moment, your cause one hundred
and eighteen eightly lots of text to get onto, and
we'll get onto those shortly. But it is twenty minutes
to five news talks. He'd be news talks, he'd be
with Tim Bever. This is their health up. Just before
we go to our next caller, I've got a text
to here saying that their partner has narcolepsy. And actually,
if you could tell us what narcoilipsy is, but what
are the treatment options for it? Alex Well.
Speaker 2 (30:54):
Narcollepsy is an extreme sleepiness, falling asleep all the time,
But it's actually an instability of the sleep wake cycle,
which means that during the day you keep falling asleep,
but time paradoxically you don't sleep through a lot. You
keep waking up at night. Is to do with erexin
levels in your brain, which is a stabilizer of your
sleep wake cycle. So very sleepy. Often there's a thing
(31:17):
called cataplexy that means when you start to laugh, for
have some emotionally impact, you fall asleep, so you get
you don't fall asleep, you have muscle weakness, so you
sort of fall over when you start to laugh. Then
you have vivid dreams at night. And often this thing
called sleep paralysis that means you wake up in the
in the morning and you can't move for a few seconds.
(31:38):
So there are a few characteristic symptoms of it, but
extreme sleepiness is the main one.
Speaker 1 (31:44):
Yeah. Actually, I just get you a drake your microphone
just a little closer to you. It's just we have
a slight volume shot the end of be Real Elvis
Presley with us.
Speaker 2 (31:54):
Okay, sorry about that.
Speaker 1 (31:55):
Are you're a lonesome Ritchard?
Speaker 7 (31:58):
Hello?
Speaker 3 (31:59):
Hi? How are you going good?
Speaker 2 (32:00):
Thank Hi? Richard?
Speaker 3 (32:02):
Hi crambeall I am I think allergic to it. It
must be hallucinate and it does horrible things to my digestion.
I have chronic play. I'm seventy seven. So I thought
i'd try on a herbal remedy cannabis and it's fantastic. Yeah,
(32:22):
I want to get to sleep at night. One puff
of vape and you become crowsy. Two puffs and well, well.
Speaker 2 (32:31):
So that's solved your problem, which is great. And cannabis,
of course is legal these days. It's not cheap, but
it's illegally.
Speaker 3 (32:39):
Is relatively cheap because I don't know one hundred bucks
of the last few months.
Speaker 1 (32:43):
So you buy the Yells version, do you?
Speaker 3 (32:45):
Or no?
Speaker 1 (32:46):
You get the official version?
Speaker 3 (32:49):
You don't you don't want the listed version? Because you
know what you're buying really crappy. I'm a child of
the sixties and this stuff is as good as anything
we had in the sixties.
Speaker 1 (32:58):
So what do they actually what are you actually purchasing
or what is it? The actual product is the leaf
and you buy it through what you prescription or something
or what.
Speaker 3 (33:08):
I have a prescription, but I can also get oil
and other varieties. But I find the leaf is going
to because you can actually make it into a tea
and drink it. What you can't do or what I
found I shouldn't do. I had a couple of puffs
one night and sitting there in the lounge and I thought,
I'll have a grasp of shared And my wife said,
(33:29):
I thought you'd had a stroke. I said, did you
call anybody? No, to show you? But no, just just
when I hear people talking about the problems they have
with the various other drugs, there are horrible remedies. You know,
you can't even take as a solve.
Speaker 2 (33:44):
You know, Robert Robin, you'd say.
Speaker 1 (33:46):
You're just advice talking to your GP, would you about those?
Speaker 3 (33:49):
No? No, No, you go to a special clinic that
specializes in this GP.
Speaker 2 (33:56):
You there possibly oh.
Speaker 3 (33:58):
He might depends how old he is and how depends
he is or she yeah yeah, or yeah yeah she
they whatever. Okay, you's some of the things I've heard,
you know. I mean, it does work. It's worked for
three three, three and a half one thousand years. Just
(34:18):
because I've got vilified in the in the in the
sixties by the Americans doesn't mean it's bad. Sure to
be careful using it.
Speaker 2 (34:26):
The working is is very variable, so some people it
does make any difference. But for you it does, which
is brilliant.
Speaker 3 (34:32):
It relaxes, it reacts. I've got a steel plate on
my leg and it relaxes the muscles. And I've also
also had my spine dugout and it relaxes the pain
around there. And I find it's very very.
Speaker 2 (34:44):
That's great. How good that you've had something it works
so well for you.
Speaker 1 (34:49):
Actually, should I mean we've had other callers I've called
up and I've got one in mind, But I mean,
should is that with some of our other callers getting
their GP to refer them to someone for that sort
of thing, Because says from what I've heard from people
who call me IB and I talk about it, you know,
mass as you say if it's a hurt.
Speaker 2 (35:07):
Yeah, well, I mean if most chipes know about about.
Speaker 1 (35:15):
Marijuana.
Speaker 2 (35:16):
Marijuana these days, so most people, most gps know about that,
and there are some very good clinics around. There's a
couple in Auckland, for example, that is most gps know
about that. The only thing I'd say about going to
sleep with with marijuana is that if he doesn't have
the maritime Marajuan, he can't sleep. So marijuana has now
(35:36):
become a sleeping pill, and one can only hope that
he doesn't need to start escalating the dose of there.
Speaker 1 (35:42):
Okay, yeah, that's it was a catch. I guess. Listen,
we'll be back with We've got a few texts to
get through. Another call as well. At wait one hundred
eighty ten eighty it is eleven minutes to five new stalks.
It'd be news talks, it'd be this is on tim Beverage.
This is the Health Hub with doctor Alex Bartell, director
of the Sleep welld Clinic. And we've got time to
squeeze in another call's just trying to work at us phones, Alex.
(36:07):
Just actually you can take them off for a second
and just fold your left hand one down till the
cable's pointing down and there you go. Perfect, So sorry
for that on air management of my guest. There for
a second, Lynette, Hello, Hello, Hello, how Lynette? Have you
(36:31):
got a different EA you can use because we can't
hear you yet. It's a bit garbled, right is that much?
What did you do?
Speaker 3 (36:42):
I just.
Speaker 1 (36:45):
Where you go?
Speaker 4 (36:47):
Right? Okay? Now, I've got a medical condition, polosistick over syndrome.
It's just a hormonal spot. I'm concerned with that because
I'm sort of half you know, the metoporan things like that,
fluctuations during the night. You know your hormone blocks whites
during the night. Yeah, and you know, like I'm working
(37:10):
up and you know before finding it hard?
Speaker 1 (37:14):
Did you say polycystic ovaries is okay? Sorry?
Speaker 2 (37:18):
Yeah, all right. Policy is not uncommon and actually, interestingly,
about forty percent of people with PCO polycystic overs to
have a sleep happen here. So I'm not sure if
you're a snorer, but it's something to think about. But
if you have postmodopausal now, then there are different issues.
Obviously the hormonal system is all changed, so that really
(37:39):
does impact on sleep, there's no question.
Speaker 4 (37:41):
Okay, So we need to consult her.
Speaker 2 (37:45):
Well, I think if it's really bothering you and you're
getting particularly if you're getting a flushing a lot, which
is often one thing that really impacts on sleep, then
have you talked about HRT at all hormone replacement therapy.
Speaker 4 (37:59):
No, I've never talked about it there it's just and
then also sometimes you know, I just find it on
you with the temperature you know, right, yeah, yeahs as
(38:20):
well that then you've got to wake up when you
wake up next time, you've.
Speaker 2 (38:23):
Got to cover it right, yes, yeahly too cold. Yes,
that's right now. HRT homand replacement is really effective for
the sleep problems, and so I really recommend you have
a chat to your GP about that.
Speaker 4 (38:36):
Yes, if you, if you've got a lot of streets,
would be recommended to pitch trice and breathing exercise absolutely.
Speaker 2 (38:44):
I mean stress gets in the way of any whatever
the underlying problem is. Stress always makes it worse. So
you're learning some relaxation strategies, some stretching, some abdominal breathing,
muscle relaxation techniques. They're all very helpful for beginning to sleep,
for relaxing yourself so you can go to sleep.
Speaker 1 (39:02):
Hey, thanks for calling it. Just a few texts, just
to less than a couple of minutes to goo. One
from Billy says, so, if winter darkness is so negative
for our mode, there's life at Scott Base nothing but depressing.
I'm considering applying for a job there. And it must
suck being an escuma, being stuck in an uglier with
someone you don't like. But that's a sort of extra
(39:22):
to the core. But yeah, people are working in the
Arctic or Antarctic.
Speaker 2 (39:27):
Yeah, absolutely, it really plays with their rhythms. I can tellue.
I mean during the summer months, of course, when it
doesn't go dark at all, then it's really difficult to sleep.
And they fortunately, we can black out the sun quite
easily get dark rooms, getting it light enough during the day,
and in winter, when it's dark all the time is
less is more of a problem. But they are very
(39:49):
cognizant of that, so they use a lot of blue light,
so they work with the circadian rhythms, trying to oppose
what they're actually doing outside, which is light all the
day in summer, dark all the home winter.
Speaker 1 (40:03):
Yeah, hey, Alex, thank you so much. Got time's flowing.
If people want to get in touch or or check
out the sleep welding it. Where do they go?
Speaker 2 (40:10):
Yeah, just dubdub dot sleep Well Clinic dot co dot nz.
So sleep Well Clinic is I've got a good website
so you can look at look us up there.
Speaker 1 (40:18):
Excellent. Thank you so much mate, and nice to see you.
We'll do it again. By the way, I love that
bit of advice by if it's a bit hot for
your getting back for the hot human nights, have a
warm or hot shower opens up your blood vessels and
that helps you radiate heat once you get back into bed.
So that's my takeaway.
Speaker 2 (40:34):
Thank you, Tim.
Speaker 1 (40:35):
There we go a little bit. Okay, we'll be back next.
Smart Money Rupert Carly on what do we do when
we have a windfall? How do you handle it? An
inheritance or if you're one of those lucky through lotto people. Well.
Stay tuned for more from the Weekend Collective. Listen live
to News Talk zed be weekends from three pm, or
follow the podcast on iHeartRadio.
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