November 9, 2023 • 9 mins
In this segment, Joe is waking you up to the importance of sleep! It's not just about how much sleep you get, but when you get it!
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
This is a feature i'd like to call this is
one of my all time best. Michael, you got the
theme music, ready, wake up to sleep, Wake up to sleep? Now,
that's kind of weird. Wake up to better sleep. That's
(00:20):
still a little clunky.
Speaker 2 (00:21):
Having trouble sleeping? Well, wake up? Nah, I didn't like
that Either's okay.
Speaker 1 (00:27):
Wake up to better sleep. Maybe we give a wake
up to the importance of sleep. Maybe we give up
on the title and just get through the infilm. Wake
Up to the importance of sleep is good. This is
a wowser. New science has uncovered these sleep practices that
matter more than getting eight hours or whatever your you know,
(00:49):
that's an average. If you need seven point one hours,
that's what we're talking about.
Speaker 2 (00:53):
I think that's almost exactly what would be perfect for me.
Speaker 1 (00:57):
Getting less than eight hours of shut eye night doesn't
mean you're to an early grave or your set point,
whatever it is. Recent study looking at sleep and longevity,
one of the meta studies look at a bunch of stuff,
found that sleep regularity, going to bed and waking up
at consistent times with fewer mid slumber operate interruptions rather
matter more than how long you sleep. Wow, my dad
(01:21):
especially has always done that same time every night, no
matter what's going on. Sleeping six hours every night on
a consistent schedule, it was associated with a lower risk
of early death.
Speaker 2 (01:32):
Yeah, that's what we're all trying to avoid, right.
Speaker 1 (01:34):
Then sleeping eight hours with very irregular habits, and there's
kind of a totem pole of that's what's good for you,
But that's the really d you want to avoid early death? Yeah, yeah,
now that's a side effect. The study adds to a
growing understanding of the links between sleep and longevity. Research
in recent years has shown not only how important sleep
is for health and lifespan, but also that the duration
of sleep isn't the only thing that matters, says Matt Walker,
(01:56):
neuroscientists from University of California at Berkeley. Most of us
get up the same time every day just because you
probably get up the latest you can and go to work.
Speaker 2 (02:07):
But they're going to bed at the same time. And
I'm not good at So.
Speaker 1 (02:10):
This neuroscientist said, we've been missing maybe half the story. Wow,
not just how much you sleep, but the regularity with
which you sleep is now come onto the map and
exploded is perhaps the most important thing I'm guessing pre
industrial world went to bed at the same time every night, Yeah,
dark out, yeah, or it evolved by minutes as the
(02:35):
days got shorter and the sun came up or earlier. So,
but there was a significant but there wasn't a lot
of It's Monday night football, swim up till midnight right
then the next night I catch up by going to
bed at eight thirty and I got whatever a party
on Wednesday.
Speaker 2 (02:49):
Yeah.
Speaker 1 (02:49):
Indeed, sports being on late on the East Coast was
not a big deal during the Middle Ages. So the
study punished published it not punished. Published in the journal Sleep,
And if you're going to publish the study, it's a
good place to publish. It found that sleep regularity reduce
the risk of PD premature death from any cause by
(03:09):
twenty to forty eight percent compared with those with the
most irregular sleep. Irregular sleep habits included inconsistent sleep and
wake times, interrupted sleep, and napping knopping's bad.
Speaker 2 (03:24):
I have changed my lifestyle.
Speaker 1 (03:26):
It's had some pros and some cons from long naps
virtually every day and going to bed late and getting
up before dawn to not doing that, and I feel better.
Speaker 2 (03:35):
I feel markedly better. That's interesting.
Speaker 1 (03:36):
I haven't napped regularly since I had kids, so it's
been a long, long, long time. But you're saying that's
a better thing. Well, as long as you're semi consistent
with it. But it's welcome news. Obviously, the study didn't
evaluate the effects of extremely short sleep. And then so
there's kind of a hierarchy of if you get enough
(03:57):
sleep in that con that regular schedule, you're in great shape.
Speaker 2 (04:04):
If you get not.
Speaker 1 (04:05):
As much sleep as you should but keep it regular,
you're above.
Speaker 2 (04:11):
Enough sleep.
Speaker 1 (04:12):
But highly irregular guy, Although it's getting down into subtleties now,
and we must point out, as we often do when
looking at scientific studies of this sort, regular sleep or
sleep regularity reduce the risk of premature death, as I said,
for any cause, by twenty to forty eight percent. Obviously,
that's a very big range. That doesn't mean two people
(04:36):
out of five die prematurely every day or every week
or whatever it could be. That it reduces your chance
from a tenth of a percent to a twentieth of
a percent. So it's a large reduction statistically speaking, but
in terms of how many people actually croak of it
any given day, but they found the healthy sleepers had
(04:56):
life expectancies of four point seven years and two point
four years longer than those with the worst sleep habits. Oh,
for men and women respectively, so for dudes who die
sooner than women on average, it makes a hell of
(05:17):
a difference. I wonder if they teased out other good
and bad habits, if they're good statisticians, they did, but
you wonder it. Yeah, it wouldn't be crazy that because
we do, as modern humans, a lot of different things
to try to make our feel better, live longer, avoid.
Speaker 2 (05:38):
Cancer, all these different things.
Speaker 1 (05:39):
But man, we I mean, oh, I ignore the two
biggest ones on our regular basis what I'm putting in
my body, the food and my sleep. Those are two
that probably covers like ninety five percent of everything. Eating
and sleeping two of my favorite things. Yeah, and then
mix in exercise if you really want to take it over,
(06:00):
especially in that order, big giant meal. Goh please, now
that's pleasure. I wonder what I would do, what my
habits would be if I had no responsibilities, no job,
no kids.
Speaker 2 (06:13):
I don't know what I would do sleep wise.
Speaker 1 (06:14):
I should ask my dad or my mom and dad
what they How did you did anything change or not.
As I related at the time, I only experienced to
that is when our third kid left the house to
go to college on the East Coast, and all of
a sudden, I didn't have to live my life for
other people really except my wife, who I love obviously,
(06:35):
but you.
Speaker 2 (06:35):
Know, she's pretty independent, she's a growing a woman. I was.
Speaker 1 (06:39):
I felt unmoored, and so I got a dog, and
I love my dog. But in retrospect, maybe I shouldn't
have but seems like a side topic. Yeah, but no,
so I the idea of you have no responsibilities, nowhere
to be, nobody's counting on you. Really in a day
to day, hour to hour away, I'm freaked out by
(07:00):
that very notion.
Speaker 2 (07:01):
Yeah, oh I am too.
Speaker 1 (07:02):
I'm not because I can't be trusted. I'm not looking
forward to when that will happen. It's not my problem now.
It's like last night, my kid, one of my kids,
doesn't have school today. They have two days off for
Veterans Day or something for whatever reason. And he said,
why can't I can stay up late and I have
school tomorrow. I said, yeah, I can't stay up late.
I gotta go to work and I'm not going to
bed in Europe. So, but I just I don't know
what I would do the one the closest ever in
(07:22):
my life. I was working, Gladys, I'm telling a story.
Do you still did Gladys.
Speaker 2 (07:28):
Quitts his hair, don't worry.
Speaker 1 (07:30):
In her defense, I don't believe you mentioned any span
of time, so she wasn't sure A long time ago,
Gladys and her hearing. Yeah, well, World War One veteran
Gladys and Veterans Day Sunday, thanks for your service Saturday. Well,
as I said, Oh so, I worked at UPS late
(07:51):
at night stacking boxes and had a couple of other jobs.
But anyway, I was working late at night, I didn't
have to get up. So is the only time in
my life I didn't have an alarm clock, And it
was like a six month period of my life. But
I would go to bed at like two am and
sleep till like ten am, wake up without an alarm,
and felt fantastic all the time. I think that was
my perfect sleep rhythm two to ten wow, with no
(08:13):
interruption and no but but I but it just obviously
doesn't fit in with most of lifestyle. Yeah, so I
had the experiment with it, but I just wonder, what
do you all do? Did anybody out there end up
in a situation where you're your job hours or kid
duties or whatever allow you to just do it however
you want. I wonder what's best for most people, how
to retired folks handle it, or the super wealthy.
Speaker 2 (08:35):
I suppose I could ask my dad. He's retired, not
super wealthy.
Speaker 1 (08:39):
You go a bit early, probably knowing him.
Speaker 2 (08:45):
I need tod.
Speaker 1 (08:45):
All these things they always make me feel guilty about
the PD, the premature death. Feeling guilty give you a
premature death. Eat, eat better, and get your sleep in order.
This is a feature i'd like to call this is
one of my all time best. Michael, you got the
theme music, ready, wake up to sleep, Wake up to sleep? Now,
that's kind of weird. Wake up to better sleep. That's
(00:20):
still a little clunky.
Speaker 2 (00:21):
Having trouble sleeping? Well, wake up? Nah, I didn't like
that Either's okay.
Speaker 1 (00:27):
Wake up to better sleep. Maybe we give a wake
up to the importance of sleep. Maybe we give up
on the title and just get through the infilm. Wake
Up to the importance of sleep is good. This is
a wowser. New science has uncovered these sleep practices that
matter more than getting eight hours or whatever your you know,
(00:49):
that's an average. If you need seven point one hours,
that's what we're talking about.
Speaker 2 (00:53):
I think that's almost exactly what would be perfect for me.
Speaker 1 (00:57):
Getting less than eight hours of shut eye night doesn't
mean you're to an early grave or your set point,
whatever it is. Recent study looking at sleep and longevity,
one of the meta studies look at a bunch of stuff,
found that sleep regularity, going to bed and waking up
at consistent times with fewer mid slumber operate interruptions rather
matter more than how long you sleep. Wow, my dad
(01:21):
especially has always done that same time every night, no
matter what's going on. Sleeping six hours every night on
a consistent schedule, it was associated with a lower risk
of early death.
Speaker 2 (01:32):
Yeah, that's what we're all trying to avoid, right.
Speaker 1 (01:34):
Then sleeping eight hours with very irregular habits, and there's
kind of a totem pole of that's what's good for you,
But that's the really d you want to avoid early death? Yeah, yeah,
now that's a side effect. The study adds to a
growing understanding of the links between sleep and longevity. Research
in recent years has shown not only how important sleep
is for health and lifespan, but also that the duration
of sleep isn't the only thing that matters, says Matt Walker,
(01:56):
neuroscientists from University of California at Berkeley. Most of us
get up the same time every day just because you
probably get up the latest you can and go to work.
Speaker 2 (02:07):
But they're going to bed at the same time. And
I'm not good at So.
Speaker 1 (02:10):
This neuroscientist said, we've been missing maybe half the story. Wow,
not just how much you sleep, but the regularity with
which you sleep is now come onto the map and
exploded is perhaps the most important thing I'm guessing pre
industrial world went to bed at the same time every night, Yeah,
dark out, yeah, or it evolved by minutes as the
(02:35):
days got shorter and the sun came up or earlier. So,
but there was a significant but there wasn't a lot
of It's Monday night football, swim up till midnight right
then the next night I catch up by going to
bed at eight thirty and I got whatever a party
on Wednesday.
Speaker 2 (02:49):
Yeah.
Speaker 1 (02:49):
Indeed, sports being on late on the East Coast was
not a big deal during the Middle Ages. So the
study punished published it not punished. Published in the journal Sleep,
And if you're going to publish the study, it's a
good place to publish. It found that sleep regularity reduce
the risk of PD premature death from any cause by
(03:09):
twenty to forty eight percent compared with those with the
most irregular sleep. Irregular sleep habits included inconsistent sleep and
wake times, interrupted sleep, and napping knopping's bad.
Speaker 2 (03:24):
I have changed my lifestyle.
Speaker 1 (03:26):
It's had some pros and some cons from long naps
virtually every day and going to bed late and getting
up before dawn to not doing that, and I feel better.
Speaker 2 (03:35):
I feel markedly better. That's interesting.
Speaker 1 (03:36):
I haven't napped regularly since I had kids, so it's
been a long, long, long time. But you're saying that's
a better thing. Well, as long as you're semi consistent
with it. But it's welcome news. Obviously, the study didn't
evaluate the effects of extremely short sleep. And then so
there's kind of a hierarchy of if you get enough
(03:57):
sleep in that con that regular schedule, you're in great shape.
Speaker 2 (04:04):
If you get not.
Speaker 1 (04:05):
As much sleep as you should but keep it regular,
you're above.
Speaker 2 (04:11):
Enough sleep.
Speaker 1 (04:12):
But highly irregular guy, Although it's getting down into subtleties now,
and we must point out, as we often do when
looking at scientific studies of this sort, regular sleep or
sleep regularity reduce the risk of premature death, as I said,
for any cause, by twenty to forty eight percent. Obviously,
that's a very big range. That doesn't mean two people
(04:36):
out of five die prematurely every day or every week
or whatever it could be. That it reduces your chance
from a tenth of a percent to a twentieth of
a percent. So it's a large reduction statistically speaking, but
in terms of how many people actually croak of it
any given day, but they found the healthy sleepers had
(04:56):
life expectancies of four point seven years and two point
four years longer than those with the worst sleep habits. Oh,
for men and women respectively, so for dudes who die
sooner than women on average, it makes a hell of
(05:17):
a difference. I wonder if they teased out other good
and bad habits, if they're good statisticians, they did, but
you wonder it. Yeah, it wouldn't be crazy that because
we do, as modern humans, a lot of different things
to try to make our feel better, live longer, avoid.
Speaker 2 (05:38):
Cancer, all these different things.
Speaker 1 (05:39):
But man, we I mean, oh, I ignore the two
biggest ones on our regular basis what I'm putting in
my body, the food and my sleep. Those are two
that probably covers like ninety five percent of everything. Eating
and sleeping two of my favorite things. Yeah, and then
mix in exercise if you really want to take it over,
(06:00):
especially in that order, big giant meal. Goh please, now
that's pleasure. I wonder what I would do, what my
habits would be if I had no responsibilities, no job,
no kids.
Speaker 2 (06:13):
I don't know what I would do sleep wise.
Speaker 1 (06:14):
I should ask my dad or my mom and dad
what they How did you did anything change or not.
As I related at the time, I only experienced to
that is when our third kid left the house to
go to college on the East Coast, and all of
a sudden, I didn't have to live my life for
other people really except my wife, who I love obviously,
(06:35):
but you.
Speaker 2 (06:35):
Know, she's pretty independent, she's a growing a woman. I was.
Speaker 1 (06:39):
I felt unmoored, and so I got a dog, and
I love my dog. But in retrospect, maybe I shouldn't
have but seems like a side topic. Yeah, but no,
so I the idea of you have no responsibilities, nowhere
to be, nobody's counting on you. Really in a day
to day, hour to hour away, I'm freaked out by
(07:00):
that very notion.
Speaker 2 (07:01):
Yeah, oh I am too.
Speaker 1 (07:02):
I'm not because I can't be trusted. I'm not looking
forward to when that will happen. It's not my problem now.
It's like last night, my kid, one of my kids,
doesn't have school today. They have two days off for
Veterans Day or something for whatever reason. And he said,
why can't I can stay up late and I have
school tomorrow. I said, yeah, I can't stay up late.
I gotta go to work and I'm not going to
bed in Europe. So, but I just I don't know
what I would do the one the closest ever in
(07:22):
my life. I was working, Gladys, I'm telling a story.
Do you still did Gladys.
Speaker 2 (07:28):
Quitts his hair, don't worry.
Speaker 1 (07:30):
In her defense, I don't believe you mentioned any span
of time, so she wasn't sure A long time ago,
Gladys and her hearing. Yeah, well, World War One veteran
Gladys and Veterans Day Sunday, thanks for your service Saturday. Well,
as I said, Oh so, I worked at UPS late
(07:51):
at night stacking boxes and had a couple of other jobs.
But anyway, I was working late at night, I didn't
have to get up. So is the only time in
my life I didn't have an alarm clock, And it
was like a six month period of my life. But
I would go to bed at like two am and
sleep till like ten am, wake up without an alarm,
and felt fantastic all the time. I think that was
my perfect sleep rhythm two to ten wow, with no
(08:13):
interruption and no but but I but it just obviously
doesn't fit in with most of lifestyle. Yeah, so I
had the experiment with it, but I just wonder, what
do you all do? Did anybody out there end up
in a situation where you're your job hours or kid
duties or whatever allow you to just do it however
you want. I wonder what's best for most people, how
to retired folks handle it, or the super wealthy.
Speaker 2 (08:35):
I suppose I could ask my dad. He's retired, not
super wealthy.
Speaker 1 (08:39):
You go a bit early, probably knowing him.
Speaker 2 (08:45):
I need tod.
Speaker 1 (08:45):
All these things they always make me feel guilty about
the PD, the premature death. Feeling guilty give you a
premature death. Eat, eat better, and get your sleep in order.
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