two things you don’t yawn because you’re tired you’re on to clean your tonsils
tired you’re on to clean your tonsils
tired you’re on to clean your tonsils and the second thing is we are just
and the second thing is we are just
and the second thing is we are just coming out of the circadian dip so I’m
coming out of the circadian dip so I’m
coming out of the circadian dip so I’m hopefully starting to wake and again at
hopefully starting to wake and again at
hopefully starting to wake and again at this point okay so I would like you to
this point okay so I would like you to
this point okay so I would like you to remember back to the turn of the new
remember back to the turn of the new
remember back to the turn of the new millennium year 2000 there’s an
millennium year 2000 there’s an
millennium year 2000 there’s an excitement optimism things were looking
excitement optimism things were looking
excitement optimism things were looking good
good
good there were fireworks parties for my wife
there were fireworks parties for my wife
there were fireworks parties for my wife Nikki and myself it was a good time our
Nikki and myself it was a good time our
Nikki and myself it was a good time our first daughter had just been born she’s
first daughter had just been born she’s
first daughter had just been born she’s here and feeling very embarrassed I
here and feeling very embarrassed I
here and feeling very embarrassed I suspect and it was looking good
suspect and it was looking good
suspect and it was looking good um now at the same time during her
um now at the same time during her
um now at the same time during her pregnancy she started to experience some
pregnancy she started to experience some
pregnancy she started to experience some interesting and slightly worrying
interesting and slightly worrying
interesting and slightly worrying symptoms in her legs she was feeling a
symptoms in her legs she was feeling a
symptoms in her legs she was feeling a bit of numbness tingling some pain now
bit of numbness tingling some pain now
bit of numbness tingling some pain now she’s a general practitioner and she she
she’s a general practitioner and she she
she’s a general practitioner and she she knew what was going on but as a good
knew what was going on but as a good
knew what was going on but as a good general practitioner she went through
general practitioner she went through
general practitioner she went through the process through the NHS to find out
the process through the NHS to find out
the process through the NHS to find out what was happening to her and she was
what was happening to her and she was
what was happening to her and she was diagnosed with multiple sclerosis ms so
diagnosed with multiple sclerosis ms so
diagnosed with multiple sclerosis ms so she has MS now ms for those of you who
she has MS now ms for those of you who
she has MS now ms for those of you who don’t know it’s a disease it’s your own
don’t know it’s a disease it’s your own
don’t know it’s a disease it’s your own you attack yourself it’s a disease where
you attack yourself it’s a disease where
you attack yourself it’s a disease where you wreak basically your nerve cells in
you wreak basically your nerve cells in
you wreak basically your nerve cells in your body it affects your eyesight your
your body it affects your eyesight your
your body it affects your eyesight your hearing your swallowing your speaking
hearing your swallowing your speaking
hearing your swallowing your speaking your arms your legs internal organs it
your arms your legs internal organs it
your arms your legs internal organs it affects all parts of your body
affects all parts of your body
affects all parts of your body however for Nikki the biggest issue was
however for Nikki the biggest issue was
however for Nikki the biggest issue was with her sleep it was affecting her
with her sleep it was affecting her
with her sleep it was affecting her sleep and this is really where my
sleep and this is really where my
sleep and this is really where my interest in sleep came from where it’s
interest in sleep came from where it’s
interest in sleep came from where it’s really kindled because I’m now a sleep
really kindled because I’m now a sleep
really kindled because I’m now a sleep researcher I work I work at the other
researcher I work I work at the other
researcher I work I work at the other University in Lincoln this
University in Lincoln this
University in Lincoln this the newer one shall I describe as and
the newer one shall I describe as and
the newer one shall I describe as and another professor of sweet research and
another professor of sweet research and
another professor of sweet research and that’s what I do is my day job but it
that’s what I do is my day job but it
that’s what I do is my day job but it started here with Nikki because there
started here with Nikki because there
started here with Nikki because there was we were trying to work out well what
was we were trying to work out well what
was we were trying to work out well what do you do about your sleep a lot of you
do you do about your sleep a lot of you
do you do about your sleep a lot of you in fact if you look at the statistics at
in fact if you look at the statistics at
in fact if you look at the statistics at least half of you have struggled with
least half of you have struggled with
least half of you have struggled with your sleep at times in your life 1/3 of
your sleep at times in your life 1/3 of
your sleep at times in your life 1/3 of you would describe yourselves as maybe
you would describe yourselves as maybe
you would describe yourselves as maybe suffering from insomnia these things are
suffering from insomnia these things are
suffering from insomnia these things are very prevalent and
harking back a little bit to previous
harking back a little bit to previous conversations we’ve had there are lots
conversations we’ve had there are lots
conversations we’ve had there are lots of conversations about sleep and lots of
of conversations about sleep and lots of
of conversations about sleep and lots of information about sleep and lots of
information about sleep and lots of
information about sleep and lots of mythology and stories about sleep now
mythology and stories about sleep now
mythology and stories about sleep now we’re here for ted.com we’re all signed
we’re here for ted.com we’re all signed
we’re here for ted.com we’re all signed up to this I think we all understand the
up to this I think we all understand the
up to this I think we all understand the importance ideas worth spreading
importance ideas worth spreading
importance ideas worth spreading however for sleep there are lots of
however for sleep there are lots of
however for sleep there are lots of ideas too many ideas lots are spread
ideas too many ideas lots are spread
ideas too many ideas lots are spread through conversations and descriptions
through conversations and descriptions
through conversations and descriptions and chats in the perb and all sorts of
and chats in the perb and all sorts of
and chats in the perb and all sorts of places
places
places however they are to some extent possibly
however they are to some extent possibly
however they are to some extent possibly incorrect they may be dangerous they may
incorrect they may be dangerous they may
incorrect they may be dangerous they may not be helpful at all these ideas that
not be helpful at all these ideas that
not be helpful at all these ideas that aren’t worth spreading so I’ve really
aren’t worth spreading so I’ve really
aren’t worth spreading so I’ve really call these grandma calm ok these are my
call these grandma calm ok these are my
call these grandma calm ok these are my two grandparents grandma calm stories
two grandparents grandma calm stories
two grandparents grandma calm stories that you look at you’ll have heard 1
that you look at you’ll have heard 1
that you look at you’ll have heard 1 hour before midnight is worth 2 hours
hour before midnight is worth 2 hours
hour before midnight is worth 2 hours afterwards I don’t know whether you’ve
afterwards I don’t know whether you’ve
afterwards I don’t know whether you’ve heard that one teenagers are lazy they
heard that one teenagers are lazy they
heard that one teenagers are lazy they sleep too much a classic how about the
sleep too much a classic how about the
sleep too much a classic how about the idea that you must wear your socks to
idea that you must wear your socks to
idea that you must wear your socks to bed or equally the opposite you mustn’t
bed or equally the opposite you mustn’t
bed or equally the opposite you mustn’t wear your socks to bed okay grandma calm
wear your socks to bed okay grandma calm
wear your socks to bed okay grandma calm comes up with all these ideas and so
comes up with all these ideas and so
comes up with all these ideas and so Nicky and I we started looking at these
Nicky and I we started looking at these
Nicky and I we started looking at these these myths to do with sleep and the
these myths to do with sleep and the
these myths to do with sleep and the evidence around them so I’m going to
evidence around them so I’m going to
evidence around them so I’m going to talk to you about a few of these we’ll
talk to you about a few of these we’ll
talk to you about a few of these we’ll start with a classic ok coffee caffeine
start with a classic ok coffee caffeine
start with a classic ok coffee caffeine who here drinks coffee
who here drinks coffee
who here drinks coffee most people okay you’re not unusual in
most people okay you’re not unusual in
most people okay you’re not unusual in the world
the world
the world day there are 2 billion cups of coffee
day there are 2 billion cups of coffee
day there are 2 billion cups of coffee drank 2 billion it’s exceptional huge
drank 2 billion it’s exceptional huge
drank 2 billion it’s exceptional huge number now caffeine enters your
number now caffeine enters your
number now caffeine enters your bloodstream within 15 or so minutes from
bloodstream within 15 or so minutes from
bloodstream within 15 or so minutes from from taking your first sip of coffee it
from taking your first sip of coffee it
from taking your first sip of coffee it stays in your bloodstream for between 5
stays in your bloodstream for between 5
stays in your bloodstream for between 5 and 6 hours until half of his removed
and 6 hours until half of his removed
and 6 hours until half of his removed but it hangs around for a long time it
but it hangs around for a long time it
but it hangs around for a long time it affects your heart rate it stops you
affects your heart rate it stops you
affects your heart rate it stops you from sleeping potentially now the
from sleeping potentially now the
from sleeping potentially now the government has a whole host of
government has a whole host of
government has a whole host of information about drinking coffee and it
information about drinking coffee and it
information about drinking coffee and it says in there’s a there’s a publication
says in there’s a there’s a publication
says in there’s a there’s a publication called sleep hygiene or about sleep
called sleep hygiene or about sleep
called sleep hygiene or about sleep hygiene and the idea is you look at your
hygiene and the idea is you look at your
hygiene and the idea is you look at your behavior in your environment in relation
behavior in your environment in relation
behavior in your environment in relation to sleep and it suggests you don’t drink
to sleep and it suggests you don’t drink
to sleep and it suggests you don’t drink coffee in the evenings if you’re
coffee in the evenings if you’re
coffee in the evenings if you’re struggling with your sleep okay so Niki
struggling with your sleep okay so Niki
struggling with your sleep okay so Niki writes I’m going to stop drinking coffee
writes I’m going to stop drinking coffee
writes I’m going to stop drinking coffee in the evening didn’t help right ok I’m
in the evening didn’t help right ok I’m
in the evening didn’t help right ok I’m going to stop drinking coffee at
going to stop drinking coffee at
going to stop drinking coffee at lunchtime still didn’t help ok even
lunchtime still didn’t help ok even
lunchtime still didn’t help ok even though I like coffee I’m only gonna have
though I like coffee I’m only gonna have
though I like coffee I’m only gonna have one coffee in the morning before the
one coffee in the morning before the
one coffee in the morning before the rest of the before I go to the rest of
rest of the before I go to the rest of
rest of the before I go to the rest of the day still didn’t help so she gave up
the day still didn’t help so she gave up
the day still didn’t help so she gave up coffee entirely and it worked amazingly
coffee entirely and it worked amazingly
coffee entirely and it worked amazingly well and the reason we know is because
well and the reason we know is because
well and the reason we know is because then every now and then accidentally
then every now and then accidentally
then every now and then accidentally shouldn’t she’ll ask for decaffeinated
shouldn’t she’ll ask for decaffeinated
shouldn’t she’ll ask for decaffeinated coffee for example in you know your
coffee for example in you know your
coffee for example in you know your favorite coffee shop and they don’t do
favorite coffee shop and they don’t do
favorite coffee shop and they don’t do it decaffeinated and then she’s wired
it decaffeinated and then she’s wired
it decaffeinated and then she’s wired all day and that evenings are nightmare
all day and that evenings are nightmare
all day and that evenings are nightmare and I as her bed partner I can I can say
and I as her bed partner I can I can say
and I as her bed partner I can I can say it’s a complete nightmare so coffee we
it’s a complete nightmare so coffee we
it’s a complete nightmare so coffee we we’ve got this idea that coffee is
we’ve got this idea that coffee is
we’ve got this idea that coffee is completely fine but actually the there
completely fine but actually the there
completely fine but actually the there are potentially some serious
are potentially some serious
are potentially some serious implications and maybe we shouldn’t be
implications and maybe we shouldn’t be
implications and maybe we shouldn’t be thinking just give it up in the evening
thinking just give it up in the evening
thinking just give it up in the evening ok other myths right light is very
ok other myths right light is very
ok other myths right light is very important
important
important I mentioned the circadian rhythm you all
I mentioned the circadian rhythm you all
I mentioned the circadian rhythm you all have a rhythm of your hormones and your
have a rhythm of your hormones and your
have a rhythm of your hormones and your physical properties of your body and
physical properties of your body and
physical properties of your body and it’s called the circadian rhythm it
it’s called the circadian rhythm it
it’s called the circadian rhythm it around the day so it’s daytime nighttime
around the day so it’s daytime nighttime
around the day so it’s daytime nighttime and your body needs to know where it is
and your body needs to know where it is
and your body needs to know where it is any one point in the day or in the night
any one point in the day or in the night
any one point in the day or in the night and one of the major ways it does that
and one of the major ways it does that
and one of the major ways it does that is through light
is through light
is through light now of course your body has no idea what
now of course your body has no idea what
now of course your body has no idea what an electric light is your mind your
an electric light is your mind your
an electric light is your mind your brain knows what electric lighting
brain knows what electric lighting
brain knows what electric lighting that makes sense however your body
that makes sense however your body
that makes sense however your body hasn’t got a clue what’s going on so
hasn’t got a clue what’s going on so
hasn’t got a clue what’s going on so when it sees light it thinks oh great
when it sees light it thinks oh great
when it sees light it thinks oh great it’s daytime I’m gonna wake myself up
it’s daytime I’m gonna wake myself up
it’s daytime I’m gonna wake myself up and this this is a photograph of the LED
and this this is a photograph of the LED
and this this is a photograph of the LED lights I don’t know whether you have
lights I don’t know whether you have
lights I don’t know whether you have them on the road near you very bright
them on the road near you very bright
them on the road near you very bright very white light contains a lot of blue
very white light contains a lot of blue
very white light contains a lot of blue what light which is really what your
what light which is really what your
what light which is really what your body reacts so and we have to be really
body reacts so and we have to be really
body reacts so and we have to be really careful with light so again going back
careful with light so again going back
careful with light so again going back to Nikki we decided you have to really
to Nikki we decided you have to really
to Nikki we decided you have to really blot out all light in the bedroom so
blot out all light in the bedroom so
blot out all light in the bedroom so that it really your body doesn’t get
that it really your body doesn’t get
that it really your body doesn’t get fooled into thinking it’s daytime again
fooled into thinking it’s daytime again
fooled into thinking it’s daytime again and the reality is you can’t just pull a
and the reality is you can’t just pull a
and the reality is you can’t just pull a few curtains across your across your
few curtains across your across your
few curtains across your across your window you need to completely blot out
window you need to completely blot out
window you need to completely blot out all light and that will then potentially
all light and that will then potentially
all light and that will then potentially help now a favorite myth of mine I’ve
help now a favorite myth of mine I’ve
help now a favorite myth of mine I’ve done a lot of work on myths I’m up to 57
done a lot of work on myths I’m up to 57
done a lot of work on myths I’m up to 57 myths there are so many myths this is
myths there are so many myths this is
myths there are so many myths this is one of my favorites it’s the cheese
one of my favorites it’s the cheese
one of my favorites it’s the cheese dream a myth okay I don’t know where
dream a myth okay I don’t know where
dream a myth okay I don’t know where anyone’s experience cheese dreams I have
anyone’s experience cheese dreams I have
anyone’s experience cheese dreams I have two nights ago I hope it’s are not quite
two nights ago I hope it’s are not quite
two nights ago I hope it’s are not quite close to bedtime and I had the most
close to bedtime and I had the most
close to bedtime and I had the most amazing dreams it’s brilliant so it’s
amazing dreams it’s brilliant so it’s
amazing dreams it’s brilliant so it’s quite a positive it’s not necessarily a
quite a positive it’s not necessarily a
quite a positive it’s not necessarily a bad thing now even though it sounds like
bad thing now even though it sounds like
bad thing now even though it sounds like a joke there’s been some real important
a joke there’s been some real important
a joke there’s been some real important actual actually real research on cheese
actual actually real research on cheese
actual actually real research on cheese and dreaming and nightmares but I’m
and dreaming and nightmares but I’m
and dreaming and nightmares but I’m gonna share with you one study this was
gonna share with you one study this was
gonna share with you one study this was a study conducted by the British cheese
a study conducted by the British cheese
a study conducted by the British cheese board I didn’t
board I didn’t
board I didn’t I didn’t make that up okay the British
I didn’t make that up okay the British
I didn’t make that up okay the British cheese board
cheese board
cheese board they represent the cheese manufacturers
they represent the cheese manufacturers
they represent the cheese manufacturers and they gave 200 people a piece of
and they gave 200 people a piece of
and they gave 200 people a piece of cheese with for bedtime and the
cheese with for bedtime and the
cheese with for bedtime and the following morning ask them what they
following morning ask them what they
following morning ask them what they dreamt about now what they found was
dreamt about now what they found was
dreamt about now what they found was blue cheese if you want to dream surreal
blue cheese if you want to dream surreal
blue cheese if you want to dream surreal think Salvador Dali you need to eat blue
think Salvador Dali you need to eat blue
think Salvador Dali you need to eat blue cheese before bed you’ll have some great
cheese before bed you’ll have some great
cheese before bed you’ll have some great dreams however now if you want to dream
dreams however now if you want to dream
dreams however now if you want to dream about your favorite celebrities this is
about your favorite celebrities this is
about your favorite celebrities this is my mother’s favorite celebrity I suspect
my mother’s favorite celebrity I suspect
my mother’s favorite celebrity I suspect she would quite be quite happy to dream
she would quite be quite happy to dream
she would quite be quite happy to dream about him
about him
about him cheddar that’s what you’ll need to eat
cheddar that’s what you’ll need to eat
cheddar that’s what you’ll need to eat the British cheese board says cheddar
the British cheese board says cheddar
the British cheese board says cheddar cheese will give you lovely dreams about
cheese will give you lovely dreams about
cheese will give you lovely dreams about your favorite celebrities now all of
your favorite celebrities now all of
your favorite celebrities now all of these myths we’re going going through
these myths we’re going going through
these myths we’re going going through these with Nicky for many years and
these with Nicky for many years and
these with Nicky for many years and we’re looking at all the different types
we’re looking at all the different types
we’re looking at all the different types and ways of dealing with and the
and ways of dealing with and the
and ways of dealing with and the evidence and the research and through
evidence and the research and through
evidence and the research and through all this time actually she’s a lot
all this time actually she’s a lot
all this time actually she’s a lot better than she was we’ve looked at all
better than she was we’ve looked at all
better than she was we’ve looked at all these myths and they’ve she’s managed to
these myths and they’ve she’s managed to
these myths and they’ve she’s managed to solve her problems and sleep much better
solve her problems and sleep much better
solve her problems and sleep much better her well-being is much improved but in
her well-being is much improved but in
her well-being is much improved but in the talks I gave a lot of people come up
the talks I gave a lot of people come up
the talks I gave a lot of people come up to me and they say but gram how do I
to me and they say but gram how do I
to me and they say but gram how do I design my best night’s sleep so I
design my best night’s sleep so I
design my best night’s sleep so I thought I’m going to share some ideas
thought I’m going to share some ideas
thought I’m going to share some ideas with you and one particular one because
with you and one particular one because
with you and one particular one because the reality is we are all different and
the reality is we are all different and
the reality is we are all different and we know we’re all different of course we
we know we’re all different of course we
we know we’re all different of course we do this huge diversity but in terms of
do this huge diversity but in terms of
do this huge diversity but in terms of sleep we are all different every single
sleep we are all different every single
sleep we are all different every single person here needs a different amount of
person here needs a different amount of
person here needs a different amount of sleep every night I can guarantee that
sleep every night I can guarantee that
sleep every night I can guarantee that not one of you will need the same number
not one of you will need the same number
not one of you will need the same number of hours or minutes per night it will
of hours or minutes per night it will
of hours or minutes per night it will all be slightly different some people
all be slightly different some people
all be slightly different some people will want 5 hours a night quite short
will want 5 hours a night quite short
will want 5 hours a night quite short sleep Margaret Thatcher for example you
sleep Margaret Thatcher for example you
sleep Margaret Thatcher for example you might need 9 hours sleep maybe even 10
might need 9 hours sleep maybe even 10
might need 9 hours sleep maybe even 10 if much above 10 or 11 you starting to
if much above 10 or 11 you starting to
if much above 10 or 11 you starting to think there might be some underlying
think there might be some underlying
think there might be some underlying reasons for this but we’re all different
reasons for this but we’re all different
reasons for this but we’re all different in that sense in terms of the your best
in that sense in terms of the your best
in that sense in terms of the your best night’s sleep you look at your
night’s sleep you look at your
night’s sleep you look at your environment what’s in it is the light
environment what’s in it is the light
environment what’s in it is the light coming in is there is it quiet is the
coming in is there is it quiet is the
coming in is there is it quiet is the temperature correct is your bedroom used
temperature correct is your bedroom used
temperature correct is your bedroom used and this is seems to be a theme is your
and this is seems to be a theme is your
and this is seems to be a theme is your bedroom used for sleeping and sex
bedroom used for sleeping and sex
bedroom used for sleeping and sex what about your behavior do you drink
what about your behavior do you drink
what about your behavior do you drink coffee is inappropriate do you eat at
coffee is inappropriate do you eat at
coffee is inappropriate do you eat at the right time do you have a very good
the right time do you have a very good
the right time do you have a very good regular pattern so we’re all different
regular pattern so we’re all different
regular pattern so we’re all different and the reality is you need to if you’re
and the reality is you need to if you’re
and the reality is you need to if you’re struggling you need to look at your own
struggling you need to look at your own
struggling you need to look at your own environment and behaviors because there
environment and behaviors because there
environment and behaviors because there are no simple solutions for example the
are no simple solutions for example the
are no simple solutions for example the government saying drink no coffee in the
government saying drink no coffee in the
government saying drink no coffee in the evenings is not a solution for a lot of
evenings is not a solution for a lot of
evenings is not a solution for a lot of people you need to look at it yourself
people you need to look at it yourself
people you need to look at it yourself but I want to leave you with one
but I want to leave you with one
but I want to leave you with one solution think that you could try if you
solution think that you could try if you
solution think that you could try if you were interested in trying to improve
were interested in trying to improve
were interested in trying to improve your sleep so what do we do every
your sleep so what do we do every
your sleep so what do we do every evening
evening
evening we’re often sitting out in our lounge
we’re often sitting out in our lounge
we’re often sitting out in our lounge maybe lying on our sofa maybe watching
maybe lying on our sofa maybe watching
maybe lying on our sofa maybe watching some television reading a book listening
some television reading a book listening
some television reading a book listening to the radio
to the radio
to the radio having a chat the duck the lights are
having a chat the duck the lights are
having a chat the duck the lights are dim you might have some candles on it’s
dim you might have some candles on it’s
dim you might have some candles on it’s lovely
lovely
lovely your body’s thinking great it’s becoming
your body’s thinking great it’s becoming
your body’s thinking great it’s becoming nighttime I’m going to produce the
nighttime I’m going to produce the
nighttime I’m going to produce the hormones for sleeping I’m going to
hormones for sleeping I’m going to
hormones for sleeping I’m going to reduce the hormones for activity
reduce the hormones for activity
reduce the hormones for activity everything’s good what’s that often what
everything’s good what’s that often what
everything’s good what’s that often what most people they then do is they go into
most people they then do is they go into
most people they then do is they go into the bathroom with a very bright light
the bathroom with a very bright light
the bathroom with a very bright light and they clean latif okay activity
and they clean latif okay activity
and they clean latif okay activity exercise light your body they’re going
exercise light your body they’re going
exercise light your body they’re going ahh I’ve just produced all these
ahh I’ve just produced all these
ahh I’ve just produced all these hormones and stop these I thought I was
hormones and stop these I thought I was
hormones and stop these I thought I was going to sleep turns out I’m waking
going to sleep turns out I’m waking
going to sleep turns out I’m waking again right back to activity so you stop
again right back to activity so you stop
again right back to activity so you stop this sleepiness in its tracks and so
this sleepiness in its tracks and so
this sleepiness in its tracks and so with that I would just like to say if
with that I would just like to say if
with that I would just like to say if you wish to sleep better you need to
you wish to sleep better you need to
you wish to sleep better you need to think very clearly about yourself there
think very clearly about yourself there
think very clearly about yourself there may be some things you could choose to
may be some things you could choose to
may be some things you could choose to do but anyway I hope you sleep better
do but anyway I hope you sleep better
do but anyway I hope you sleep better thank you very much
”
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