in today’s busy world and lack of sleep is one as a badge of honor pulling an
is one as a badge of honor pulling an
is one as a badge of honor pulling an all-nighter is a testament to our self
all-nighter is a testament to our self
all-nighter is a testament to our self self sacrifice to work and 13-hour days
self sacrifice to work and 13-hour days
self sacrifice to work and 13-hour days simply show that were dedicated to
simply show that were dedicated to
simply show that were dedicated to success but this is not the narrative
success but this is not the narrative
success but this is not the narrative which should be glorifying sleep is a
which should be glorifying sleep is a
which should be glorifying sleep is a basic and necessary process that demands
basic and necessary process that demands
basic and necessary process that demands to be satisfied just like our need for
to be satisfied just like our need for
to be satisfied just like our need for food and drink yet on any night up to
food and drink yet on any night up to
food and drink yet on any night up to 40% of us have insufficient sleep even
40% of us have insufficient sleep even
40% of us have insufficient sleep even minor sleep disturbances increase our
minor sleep disturbances increase our
minor sleep disturbances increase our risk for heart disease depression and
risk for heart disease depression and
risk for heart disease depression and early death despite decades of science
early death despite decades of science
early death despite decades of science telling us that sleep is the foundation
telling us that sleep is the foundation
telling us that sleep is the foundation from which everything else flows
from which everything else flows
from which everything else flows creativity performance health and sanity
creativity performance health and sanity
creativity performance health and sanity sleep is not getting the attention it so
sleep is not getting the attention it so
sleep is not getting the attention it so rightly deserves this is why my PhD
rightly deserves this is why my PhD
rightly deserves this is why my PhD research comes in for the past five
research comes in for the past five
research comes in for the past five years of being asleep researcher I’ve
years of being asleep researcher I’ve
years of being asleep researcher I’ve been looking at how attention to
been looking at how attention to
been looking at how attention to negativity affects our sleep and
negativity affects our sleep and
negativity affects our sleep and developing a new approach to improve our
developing a new approach to improve our
developing a new approach to improve our sleep today I’ll be telling you about
sleep today I’ll be telling you about
sleep today I’ll be telling you about what we found and what it means for you
what we found and what it means for you
what we found and what it means for you I’ve always been a self-confessed
I’ve always been a self-confessed
I’ve always been a self-confessed sleep enthusiast I love sleep our child
sleep enthusiast I love sleep our child
sleep enthusiast I love sleep our child my parents never had to worry by age 4 I
my parents never had to worry by age 4 I
my parents never had to worry by age 4 I put myself to bed drift off into a
put myself to bed drift off into a
put myself to bed drift off into a restful slumber and wake up raring to go
restful slumber and wake up raring to go
restful slumber and wake up raring to go my teens were much the same that was
my teens were much the same that was
my teens were much the same that was until one day I arrived at work for the
until one day I arrived at work for the
until one day I arrived at work for the morning shift only to realize that I was
morning shift only to realize that I was
morning shift only to realize that I was already out of energy this happened time
already out of energy this happened time
already out of energy this happened time and time again I went to the doctor but
and time again I went to the doctor but
and time again I went to the doctor but all the tests that I
all the tests that I
all the tests that I fine I wasn’t fine though sleep was
fine I wasn’t fine though sleep was
fine I wasn’t fine though sleep was affecting my life and I didn’t know what
affecting my life and I didn’t know what
affecting my life and I didn’t know what to do I was frustrated so I went back to
to do I was frustrated so I went back to
to do I was frustrated so I went back to the doctor again this time we talked
the doctor again this time we talked
the doctor again this time we talked about how I felt I was exhausted
about how I felt I was exhausted
about how I felt I was exhausted constantly on edge with a hair-trigger
constantly on edge with a hair-trigger
constantly on edge with a hair-trigger temper and my usual bright personality
temper and my usual bright personality
temper and my usual bright personality had turned into a dollop of flatness the
had turned into a dollop of flatness the
had turned into a dollop of flatness the doctor said that lack of sleep was
doctor said that lack of sleep was
doctor said that lack of sleep was affecting every single aspect of my life
affecting every single aspect of my life
affecting every single aspect of my life and it was causing me to slip into a
and it was causing me to slip into a
and it was causing me to slip into a severe depression with proper support
severe depression with proper support
severe depression with proper support mostly gradually returned to normal I
mostly gradually returned to normal I
mostly gradually returned to normal I felt better than ever
felt better than ever
felt better than ever and I was so relieved but I was also so
and I was so relieved but I was also so
and I was so relieved but I was also so desperate to avoid slipping back to
desperate to avoid slipping back to
desperate to avoid slipping back to where I was before I knew that I had to
where I was before I knew that I had to
where I was before I knew that I had to understand why poor sleep patterns and
understand why poor sleep patterns and
understand why poor sleep patterns and find solutions while there are many
find solutions while there are many
find solutions while there are many biological causes of poor sleep
biological causes of poor sleep
biological causes of poor sleep sometimes the biggest causes are
sometimes the biggest causes are
sometimes the biggest causes are psychological processes that happen
psychological processes that happen
psychological processes that happen outside of our awareness each day we
outside of our awareness each day we
outside of our awareness each day we have bombarded by thousands of pieces of
have bombarded by thousands of pieces of
have bombarded by thousands of pieces of information but our brains do not have
information but our brains do not have
information but our brains do not have the resources to pay attention to
the resources to pay attention to
the resources to pay attention to everything one type of information the
everything one type of information the
everything one type of information the brain is particularly hard way to pay
brain is particularly hard way to pay
brain is particularly hard way to pay attention to is negative information a
attention to is negative information a
attention to is negative information a phenomenon called attentional bias –
phenomenon called attentional bias –
phenomenon called attentional bias – negativity in our caveman days being
negativity in our caveman days being
negativity in our caveman days being alert the negativity helped us keep safe
alert the negativity helped us keep safe
alert the negativity helped us keep safe from predators today thinking about all
from predators today thinking about all
from predators today thinking about all the things that could go wrong in an
the things that could go wrong in an
the things that could go wrong in an upcoming exam could give us the extra
upcoming exam could give us the extra
upcoming exam could give us the extra push needed to stay in that little bit
push needed to stay in that little bit
push needed to stay in that little bit extra
extra
extra however attentional bias for negativity
however attentional bias for negativity
however attentional bias for negativity can also work against us by producing
can also work against us by producing
can also work against us by producing worry that really causes us not to sleep
worry that really causes us not to sleep
worry that really causes us not to sleep to demonstrate how this works I need you
to demonstrate how this works I need you
to demonstrate how this works I need you to think about a big event in your food
to think about a big event in your food
to think about a big event in your food it could be a deadline and interview or
it could be a deadline and interview or
it could be a deadline and interview or even a beep pressure
even a beep pressure
even a beep pressure public talk now it’s the night before
public talk now it’s the night before
public talk now it’s the night before and you’re in bed most of you will fall
and you’re in bed most of you will fall
and you’re in bed most of you will fall asleep in a time just when it takes to
asleep in a time just when it takes to
asleep in a time just when it takes to boil an egg others won’t be so lucky and
boil an egg others won’t be so lucky and
boil an egg others won’t be so lucky and will find it difficult to wire down
will find it difficult to wire down
will find it difficult to wire down instead they’ll lay awake while their
instead they’ll lay awake while their
instead they’ll lay awake while their brain reminds them of all the ways that
brain reminds them of all the ways that
brain reminds them of all the ways that they going to stuff up tomorrow the next
they going to stuff up tomorrow the next
they going to stuff up tomorrow the next day you’re a bit groggy but everything
day you’re a bit groggy but everything
day you’re a bit groggy but everything goes fine and off without a hitch
goes fine and off without a hitch
goes fine and off without a hitch those people who found it difficult to
those people who found it difficult to
those people who found it difficult to wire down the night before will go
wire down the night before will go
wire down the night before will go straight back into their normal sleep
straight back into their normal sleep
straight back into their normal sleep routine but about 2 in 10 white they’ll
routine but about 2 in 10 white they’ll
routine but about 2 in 10 white they’ll find that their attention is still
find that their attention is still
find that their attention is still captured by negativity and they’ll lie
captured by negativity and they’ll lie
captured by negativity and they’ll lie awake worrying about anything and
awake worrying about anything and
awake worrying about anything and everything over time their attention
everything over time their attention
everything over time their attention book unconsciously shift to worry
book unconsciously shift to worry
book unconsciously shift to worry exclusively about flair this is what
exclusively about flair this is what
exclusively about flair this is what happened to one person in my research
happened to one person in my research
happened to one person in my research Paul Paul was putting in long hours at
Paul Paul was putting in long hours at
Paul Paul was putting in long hours at work to meet a deadline and he wasn’t
work to meet a deadline and he wasn’t
work to meet a deadline and he wasn’t getting much sleep for the process he
getting much sleep for the process he
getting much sleep for the process he met the deadline and he felt much more
met the deadline and he felt much more
met the deadline and he felt much more relaxed afterwards but he still thought
relaxed afterwards but he still thought
relaxed afterwards but he still thought he couldn’t get back into his normal
he couldn’t get back into his normal
he couldn’t get back into his normal sleep routine he said to me I tried
sleep routine he said to me I tried
sleep routine he said to me I tried everything I try so hard to sleep
everything I try so hard to sleep
everything I try so hard to sleep everybody else makes it so easy why is
everybody else makes it so easy why is
everybody else makes it so easy why is it just made what Paul may have believed
it just made what Paul may have believed
it just made what Paul may have believed that his focus on steak was helpful it
that his focus on steak was helpful it
that his focus on steak was helpful it was like they have an exact opposite
was like they have an exact opposite
was like they have an exact opposite effect causing more stress and a vicious
effect causing more stress and a vicious
effect causing more stress and a vicious cycle of sleeplessness
cycle of sleeplessness
cycle of sleeplessness I’ve conducted research with hundreds of
I’ve conducted research with hundreds of
I’ve conducted research with hundreds of people just like Paul investigating the
people just like Paul investigating the
people just like Paul investigating the potential benefits of a new approach
potential benefits of a new approach
potential benefits of a new approach success disrupt the back row
success disrupt the back row
success disrupt the back row sleeplessness before even has a chance
sleeplessness before even has a chance
sleeplessness before even has a chance to start this approach is called
to start this approach is called
to start this approach is called attentional bias modification unlike
attentional bias modification unlike
attentional bias modification unlike traditional 1430 attention about
traditional 1430 attention about
traditional 1430 attention about notifications doesn’t require an
notifications doesn’t require an
notifications doesn’t require an unconscionable operation of thinking and
unconscionable operation of thinking and
unconscionable operation of thinking and behavior instead in above shifting our
behavior instead in above shifting our
behavior instead in above shifting our attention away from negativity using
attention away from negativity using
attention away from negativity using simple computer tasks that you can
simple computer tasks that you can
simple computer tasks that you can complete in your own time the way it
complete in your own time the way it
complete in your own time the way it works is like this two words flat upon a
works is like this two words flat upon a
works is like this two words flat upon a strength one that is negative like the
strength one that is negative like the
strength one that is negative like the word fatigue and one that is neutral
word fatigue and one that is neutral
word fatigue and one that is neutral like the word chair a split second later
like the word chair a split second later
like the word chair a split second later they disappear and it replaced by two
they disappear and it replaced by two
they disappear and it replaced by two dots behind the neutral word people
dots behind the neutral word people
dots behind the neutral word people respond as to whether the neutral are
respond as to whether the neutral are
respond as to whether the neutral are two dots arranged horizontally or
two dots arranged horizontally or
two dots arranged horizontally or vertically over 700 trials the aim is to
vertically over 700 trials the aim is to
vertically over 700 trials the aim is to get people looking at the ritual work
get people looking at the ritual work
get people looking at the ritual work and it’s not their attention away from
and it’s not their attention away from
and it’s not their attention away from the negative work conditioning the brain
the negative work conditioning the brain
the negative work conditioning the brain to pay less attention to negativity I
to pay less attention to negativity I
to pay less attention to negativity I wanted to know could modify people’s
wanted to know could modify people’s
wanted to know could modify people’s attention in the moment stuff before
attention in the moment stuff before
attention in the moment stuff before they go to sleep actually improve their
they go to sleep actually improve their
they go to sleep actually improve their sleep in the first study we asked
sleep in the first study we asked
sleep in the first study we asked university students to complete
university students to complete
university students to complete vacation paths before their and it’s
vacation paths before their and it’s
vacation paths before their and it’s like Diaries for six days
like Diaries for six days
like Diaries for six days what they didn’t know is that on every
what they didn’t know is that on every
what they didn’t know is that on every second up instead of completing the
second up instead of completing the
second up instead of completing the training tasks they completed a task
training tasks they completed a task
training tasks they completed a task that didn’t train their attention we
that didn’t train their attention we
that didn’t train their attention we found that on my second page of the
found that on my second page of the
found that on my second page of the training task they had less boring and
training task they had less boring and
training task they had less boring and fell asleep up to thirty minutes faster
fell asleep up to thirty minutes faster
fell asleep up to thirty minutes faster compared to those nights and they did
compared to those nights and they did
compared to those nights and they did not complete the task Easter thought far
not complete the task Easter thought far
not complete the task Easter thought far exceeded our expectations so we
exceeded our expectations so we
exceeded our expectations so we conducted the same study again just to
conducted the same study again just to
conducted the same study again just to say whether this mother flew once again
say whether this mother flew once again
say whether this mother flew once again people who completed the training tasks
people who completed the training tasks
people who completed the training tasks that they have less work and fell asleep
that they have less work and fell asleep
that they have less work and fell asleep after these results suggest up the
after these results suggest up the
after these results suggest up the multiplying our lives from negativity
multiplying our lives from negativity
multiplying our lives from negativity modify the worry that we experience
modify the worry that we experience
modify the worry that we experience death before bed and he was not and
death before bed and he was not and
death before bed and he was not and helps us achieve a much-needed rest
helps us achieve a much-needed rest
helps us achieve a much-needed rest my vision with other world where
my vision with other world where
my vision with other world where everyone has the opportunity for
everyone has the opportunity for
everyone has the opportunity for Buddhist sleep
Buddhist sleep
Buddhist sleep our first represent a crucial first step
our first represent a crucial first step
our first represent a crucial first step towards achieving is paving the way for
towards achieving is paving the way for
towards achieving is paving the way for non intervention at Horsley that can get
non intervention at Horsley that can get
non intervention at Horsley that can get results and change lives within only a
results and change lives within only a
results and change lives within only a few minutes
kick it amazing you can apply for now
kick it amazing you can apply for now the principles of attentional bias
the principles of attentional bias
the principles of attentional bias modification to your boss and a few
modification to your boss and a few
modification to your boss and a few different wax first avoid looking at
different wax first avoid looking at
different wax first avoid looking at social media or a mountain lion
social media or a mountain lion
social media or a mountain lion if you find it stressful dent Frank’s
if you find it stressful dent Frank’s
if you find it stressful dent Frank’s relaxing my time ritual like listening
relaxing my time ritual like listening
relaxing my time ritual like listening to music and when you’re in bed
they made up that rhetoric awakening
they made up that rhetoric awakening Chief Information Network in today’s
Chief Information Network in today’s
Chief Information Network in today’s busy bro we need more than ever to think
busy bro we need more than ever to think
busy bro we need more than ever to think of course like most about your honor but
of course like most about your honor but
of course like most about your honor but I like that I cannot forsake frontin
I like that I cannot forsake frontin
I like that I cannot forsake frontin sense I can give it the attention into
sense I can give it the attention into
sense I can give it the attention into does that I would not be here today
does that I would not be here today
does that I would not be here today doing the things that made me happy and
doing the things that made me happy and
doing the things that made me happy and healthy after recovering from depression
healthy after recovering from depression
healthy after recovering from depression sleepy amazing and I myself
”
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