Welcome to episode 038 with Dr. David Brown
Here’s what is on this week’s Podcast…
Sleep Problems. Can you relate?
Dr. David Brown, world-renowned sleep expert and author of Sleeping Your Way to the Top offers incredible insight on one of the few things we do almost every single day but the main difference is the quality which is often affected by sleep problems.
We’ll unpack general sleep problems to sleep insomnia and sleep apnea. We’ll talk about bedtimes, alcohol, controlled sleep depravation, and so much more.
You’ll discover the following:
- Why high achievers struggle the most with sleep
- What exactly sleep affects in your life
- What is insomnia and how is it treated
- Why Controlled Sleep Depravation works
- How to sleep better when you’re going through a stressful situation
- How to sleep better when you travel
It’s Go Time!!!
Dr. Brown’s Bio – 2:41
Dr. Brown is a sleep psychologist along with an assistant professor of psychiatry at the University of Texas Southwestern Medical School in Dallas where he obtained his training in sleep medicine.
He has treated hundreds of patients for a full range of sleep disorders over the past two decades while serving as the clinical director of several sleep centers.
Dr. Brown is among an elite group of only 200 doctors in the US who specialize in treating insomnia.
He’s the co-author of the book, Sleeping Your Way to the Top – How to Get the Sleep You Need to Succeed.
Question One – 3:44
Tell us about your current practice right now and how you help people in regards to sleep and sleep disorders…
PhD in Clinical Psychology but an emphasis on sleep helping adults and kids.
It became obvious the earlier you deal with sleep problems the better.
There are over 70 known diagnosed sleep disorders
Question Two – 4:57
Do you see a lot of high achievers / high performers / driven people with sleep problems?
The most common problem is actually difficulty sleeping
Driven people especially who have high stress levels definitely have the highest sleep problems
Question Three – 6:05
Does the individual who comes to see you realize the problems affecting them?
It depends on the issue. If it’s sleep apnea, the partner is the one bringing them in to solve the problem.
It can be due to low energy, struggling to sleep.
It’s not true that you need to skimp on sleep to be successful and make it to the top.
Sleep is not just one of the pillars of optimal health but rather the basis of optimal health. – Matthew Walker
Sleep affects everything we do:
Question Four – 8:04
When someone comes in to get diagnosed, what is the process they go through?
Sleep is more complicated than people realize so it requires a lengthy interview to see it we can pinpoint the problem.
A sleep study is not always required.
Question Five – 9:29
What exactly is insomnia and what are some of the courses to treat it?
The word insomnia literally means “no sleep”
Most people with an insomnia complaint are actually getting some sleep. It may take them too long to sleep or too long to fall asleep, have a hard time falling back to sleep, or feel they simply not getting enough out of sleep.
The word Insomnia is actually a complaint that needs to be unpacked
Any given year a third of our country will have difficulty sleeping at night
9-17% struggle with insomnia, sleep issues over a 6 months or more span
Given enough stress, everyone will struggle with sleeping – what and how long are the variables
Insomnia Model – 3Ps
1. Predisposing Factors
2. Precipitating Factors
3. Perpetuating Factors
Alcohol may put you to sleep quicker and even in deeper sleep, eventually it will begin to wake you up and affects your upper airway and acne snore only when you have alcohol
More time in bed doesn’t necessarily help you sleep better if you’re having sleep problems
Homeostatic Process – restricting something so the drive increases (sleep / eating)
Interesting Fact: You can actually go longer without eating than you can without sleeping
A Circadian Rhythm is a rhythm that occurs about every 24 hours
2:00 – 4:00 pm is the sleepiest time of the day for most of us and as a result, many cultures are designed around this rhythm (a siesta). Americans fight through it and get through it via caffeine
Controlled Sleep Depravation
1. Help you fall asleep more quickly
2. Decrease the number of waking times through the night
3. Increases Stage Three sleep which is a very deep sleep stage
Nutrition Energy Boost – 22:22
Stay Hydrated – drink half your body weight in ounces
5 Minute Energy Kickstart Promo – 23:16
Question Six – 24:12
What do you recommend someone who is going through a stressful situation to help aid them in their sleep?
When you’re under stress, it’s hard not to think about what the stressor is so limit your thinking at night
The way our brain works at night is VERY different than during the day chemically
The Amygdala gets all fired up at night so if we can wait until the morning, the problem will look completely different.
The way we process information at night is much more emotional and much less rationale so you have permission to let it go
The active, thinker is a good thing except at night when you’re trying to sleep
You have to “LET” sleep happen to you
Use your active mind at night to your benefit to help you fall asleep – go to the beach mentally and feel the sand, the breeze, hear the waves and birds, smell the salt in the air to allow sleep to overtake you
Question Seven – 30:48
Many listeners are business travelers and spend a number of nights in a hotel, what would you recommend for them?
We all wake up through the night. Good sleepers awaken 5-11 times per night but you never even realize it
The 1st Night Effect – the 1st night is always the worst night because your body has to wake sense of all the changes
Do whatever can you keep your “home environment” – pillow / white noise
Te brain attends to changes not constant noise
Avoid or limit alcohol
Time Zones Issues
Bright Light – get outdoors as much as you can because the light will ultimately affect your sleep
Question Eight – 36:33
Any closing thoughts you’d like to leave with us?
Anyone feeling they may have a sleep problem to not hesitate to talk to their doctor.
Find out what could be done and often many things can be done.
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Audio Editing and Production by Caleb Suwanski