so the other speakers that we’ve heard from today are all here to talk about
from today are all here to talk about
from today are all here to talk about what turns us on
what turns us on
what turns us on I’m actually here today to talk about
I’m actually here today to talk about
I’m actually here today to talk about what turns us off so in other words what
what turns us off so in other words what
what turns us off so in other words what we do during our day and how that
we do during our day and how that
we do during our day and how that influences our ability to turn off or
influences our ability to turn off or
influences our ability to turn off or sleep at night so just quick show of
sleep at night so just quick show of
sleep at night so just quick show of hands how many people here feel tired
hands how many people here feel tired
hands how many people here feel tired right now yeah me too
right now yeah me too
right now yeah me too chances are if I’d asked that question
chances are if I’d asked that question
chances are if I’d asked that question when we first arrived this morning I may
when we first arrived this morning I may
when we first arrived this morning I may have even seen some more hands go up so
have even seen some more hands go up so
have even seen some more hands go up so when I survey my first year undergrad
when I survey my first year undergrad
when I survey my first year undergrad class at the University of Guelph more
class at the University of Guelph more
class at the University of Guelph more than 90 percent of them report feeling
than 90 percent of them report feeling
than 90 percent of them report feeling tired either some or most of the time so
tired either some or most of the time so
tired either some or most of the time so what I’m hoping to do today is to talk
what I’m hoping to do today is to talk
what I’m hoping to do today is to talk to you about why I think that is such a
to you about why I think that is such a
to you about why I think that is such a huge problem and it’s something that we
huge problem and it’s something that we
huge problem and it’s something that we really need to start doing something
really need to start doing something
really need to start doing something about so a couple of years ago in 2015
about so a couple of years ago in 2015
about so a couple of years ago in 2015 the National Sleep Foundation released
the National Sleep Foundation released
the National Sleep Foundation released updated guidelines in terms of how much
updated guidelines in terms of how much
updated guidelines in terms of how much sleep we need every single night
sleep we need every single night
sleep we need every single night based on our age so I think most of us
based on our age so I think most of us
based on our age so I think most of us in this room probably fall into the
in this room probably fall into the
in this room probably fall into the young adult or the adult range and you
young adult or the adult range and you
young adult or the adult range and you can see here in the blue that it’s
can see here in the blue that it’s
can see here in the blue that it’s recommended that we get somewhere in
recommended that we get somewhere in
recommended that we get somewhere in between 7 to 9 hours of sleep every
between 7 to 9 hours of sleep every
between 7 to 9 hours of sleep every single night for the first time and I
single night for the first time and I
single night for the first time and I think somewhat impressively they’ve also
think somewhat impressively they’ve also
think somewhat impressively they’ve also included the data in this turquoise
included the data in this turquoise
included the data in this turquoise areas and that represents the amount of
areas and that represents the amount of
areas and that represents the amount of sleep that may be appropriate so for the
sleep that may be appropriate so for the
sleep that may be appropriate so for the first time acknowledging that our
first time acknowledging that our
first time acknowledging that our individual sleep needs do vary and they
individual sleep needs do vary and they
individual sleep needs do vary and they vary based on both genetic and
vary based on both genetic and
vary based on both genetic and environmental factors but by and large
environmental factors but by and large
environmental factors but by and large we need 7 to 9 hours of sleep every
we need 7 to 9 hours of sleep every
we need 7 to 9 hours of sleep every single night so those are sleep
single night so those are sleep
single night so those are sleep requirements how do they compare with
requirements how do they compare with
requirements how do they compare with our sleep realities well we see pretty
our sleep realities well we see pretty
our sleep realities well we see pretty quickly that they don’t line up so this
quickly that they don’t line up so this
quickly that they don’t line up so this is data from 2012 showing that almost
is data from 2012 showing that almost
is data from 2012 showing that almost 50% of the adult population is getting
50% of the adult population is getting
50% of the adult population is getting less than 7 hours of sleep every night
less than 7 hours of sleep every night
less than 7 hours of sleep every night so that means almost half of all adults
so that means almost half of all adults
so that means almost half of all adults are sleep-deprived
are sleep-deprived
are sleep-deprived so how did we get here how did we as a
so how did we get here how did we as a
so how did we get here how did we as a modern day society become so damn tired
modern day society become so damn tired
modern day society become so damn tired I personally believe it has a lot to do
I personally believe it has a lot to do
I personally believe it has a lot to do with this guy so for those of you who
with this guy so for those of you who
with this guy so for those of you who don’t recognize him this is Thomas
don’t recognize him this is Thomas
don’t recognize him this is Thomas Edison who famously invented the
Edison who famously invented the
Edison who famously invented the lightbulb
lightbulb
lightbulb back in 1879 an invention that would
back in 1879 an invention that would
back in 1879 an invention that would have enormous implications for all of
have enormous implications for all of
have enormous implications for all of humanity
humanity
humanity now before the invention of the light
now before the invention of the light
now before the invention of the light bulb and even arguably the Industrial
bulb and even arguably the Industrial
bulb and even arguably the Industrial Revolution humans used to more or less
Revolution humans used to more or less
Revolution humans used to more or less go to bed when the Sun went down and
go to bed when the Sun went down and
go to bed when the Sun went down and wake up in the morning when the Sun rose
wake up in the morning when the Sun rose
wake up in the morning when the Sun rose so we really used to let these sort of
so we really used to let these sort of
so we really used to let these sort of natural dark light dark cycle sort of
natural dark light dark cycle sort of
natural dark light dark cycle sort of dictate what time we go to bed at and
dictate what time we go to bed at and
dictate what time we go to bed at and how long we would sleep for and it turns
how long we would sleep for and it turns
how long we would sleep for and it turns out we did so for a very good reason and
out we did so for a very good reason and
out we did so for a very good reason and that is that light is the strongest
that is that light is the strongest
that is that light is the strongest regulator of our biological clocks and
regulator of our biological clocks and
regulator of our biological clocks and circadian rhythms so in the presence of
circadian rhythms so in the presence of
circadian rhythms so in the presence of light a region in our brain and the
light a region in our brain and the
light a region in our brain and the hypothalamus called the suprachiasmatic
hypothalamus called the suprachiasmatic
hypothalamus called the suprachiasmatic nucleus yes it’s a mouthful so Sen for
nucleus yes it’s a mouthful so Sen for
nucleus yes it’s a mouthful so Sen for short sends an inhibitory signal to the
short sends an inhibitory signal to the
short sends an inhibitory signal to the pineal gland and that gland is what’s
pineal gland and that gland is what’s
pineal gland and that gland is what’s responsible for producing melatonin our
responsible for producing melatonin our
responsible for producing melatonin our sleep hormone the hormone that tells us
sleep hormone the hormone that tells us
sleep hormone the hormone that tells us is time to go to sleep so in the
is time to go to sleep so in the
is time to go to sleep so in the presence of light
presence of light
presence of light our brains are being told don’t produce
our brains are being told don’t produce
our brains are being told don’t produce any melatonin we need to stay awake
any melatonin we need to stay awake
any melatonin we need to stay awake right now but then in the dark or the
right now but then in the dark or the
right now but then in the dark or the absence of light we have this sort of
absence of light we have this sort of
absence of light we have this sort of free production of melatonin in the
free production of melatonin in the
free production of melatonin in the brain circulates through our bodies and
brain circulates through our bodies and
brain circulates through our bodies and it tells us it’s time to go to sleep so
it tells us it’s time to go to sleep so
it tells us it’s time to go to sleep so when the Sun would rise in the morning
when the Sun would rise in the morning
when the Sun would rise in the morning melatonin would shut off when the Sun
melatonin would shut off when the Sun
melatonin would shut off when the Sun set in the evening melatonin would
set in the evening melatonin would
set in the evening melatonin would increase telling us to go to sleep
welcome to life after the Industrial
welcome to life after the Industrial Revolution and more specifically welcome
Revolution and more specifically welcome
Revolution and more specifically welcome to 2017
to 2017
to 2017 we’ve got smartphones we’ve got laptops
we’ve got smartphones we’ve got laptops
we’ve got smartphones we’ve got laptops we’ve got you know lamps on our on our
we’ve got you know lamps on our on our
we’ve got you know lamps on our on our nightstands we’ve got ear eaters all of
nightstands we’ve got ear eaters all of
nightstands we’ve got ear eaters all of these devices emit light so when you’re
these devices emit light so when you’re
these devices emit light so when you’re lying in bed at night binge binging on
lying in bed at night binge binging on
lying in bed at night binge binging on Netflix the light from the screen of
Netflix the light from the screen of
Netflix the light from the screen of your laptop or whatever you’re watching
your laptop or whatever you’re watching
your laptop or whatever you’re watching it on
it on
it on it’s telling your brain don’t produce
it’s telling your brain don’t produce
it’s telling your brain don’t produce any melatonin we need to stay awake
any melatonin we need to stay awake
any melatonin we need to stay awake right now and so we let these sort of
right now and so we let these sort of
right now and so we let these sort of artificial forms of light prolong our
artificial forms of light prolong our
artificial forms of light prolong our day we no longer listen to the natural
day we no longer listen to the natural
day we no longer listen to the natural light dark cycles that are set forth by
light dark cycles that are set forth by
light dark cycles that are set forth by the Sun so this leads to a pretty
the Sun so this leads to a pretty
the Sun so this leads to a pretty serious consequence and what I think is
serious consequence and what I think is
serious consequence and what I think is probably one of the most undervalued
probably one of the most undervalued
probably one of the most undervalued health concerns of today and that’s
health concerns of today and that’s
health concerns of today and that’s called a condition of social jetlag how
called a condition of social jetlag how
called a condition of social jetlag how many people have heard of this before
many people have heard of this before
many people have heard of this before yeah what are – so yeah not well known
yeah what are – so yeah not well known
yeah what are – so yeah not well known at all um so it is a term that is coined
at all um so it is a term that is coined
at all um so it is a term that is coined by a researcher out of Munich his name
by a researcher out of Munich his name
by a researcher out of Munich his name is till Ronin Burk and it simply means
is till Ronin Burk and it simply means
is till Ronin Burk and it simply means the misalignment of one’s social and
the misalignment of one’s social and
the misalignment of one’s social and biological clocks so your social clock
biological clocks so your social clock
biological clocks so your social clock whether it’s work school a TEDx event
whether it’s work school a TEDx event
whether it’s work school a TEDx event might be telling you that you need to be
might be telling you that you need to be
might be telling you that you need to be somewhere at 8 o’clock in the morning
somewhere at 8 o’clock in the morning
somewhere at 8 o’clock in the morning but then your biological clock your
but then your biological clock your
but then your biological clock your internal clock is saying no no we were
internal clock is saying no no we were
internal clock is saying no no we were up late watching Netflix last night we
up late watching Netflix last night we
up late watching Netflix last night we should still be sleeping and so this
should still be sleeping and so this
should still be sleeping and so this sort of social jetlag builds up
sort of social jetlag builds up
sort of social jetlag builds up throughout our weeks right old Monday
throughout our weeks right old Monday
throughout our weeks right old Monday through Friday we’re just we’re
through Friday we’re just we’re
through Friday we’re just we’re suffering from this social jetlag we
suffering from this social jetlag we
suffering from this social jetlag we might be using things like coffee to
might be using things like coffee to
might be using things like coffee to help get us through and then Saturday
help get us through and then Saturday
help get us through and then Saturday arrives glorious glorious Saturday and
arrives glorious glorious Saturday and
arrives glorious glorious Saturday and we allow ourselves to sleep it to
we allow ourselves to sleep it to
we allow ourselves to sleep it to recover a little bit from the social
recover a little bit from the social
recover a little bit from the social jetlag that we’ve accrued throughout the
jetlag that we’ve accrued throughout the
jetlag that we’ve accrued throughout the week but then all of a sudden it’s
week but then all of a sudden it’s
week but then all of a sudden it’s Monday morning again and that alarm goes
Monday morning again and that alarm goes
Monday morning again and that alarm goes off at 6:00 a.m. or 7:00 a.m. and the
off at 6:00 a.m. or 7:00 a.m. and the
off at 6:00 a.m. or 7:00 a.m. and the cycle continues so there are some really
cycle continues so there are some really
cycle continues so there are some really obvious consequences of this tiredness
obvious consequences of this tiredness
obvious consequences of this tiredness maybe moodiness inability to remember
maybe moodiness inability to remember
maybe moodiness inability to remember things concentration problems but it
things concentration problems but it
things concentration problems but it turns out that there’s much more serious
turns out that there’s much more serious
turns out that there’s much more serious consequences as well so lack of sleep
consequences as well so lack of sleep
consequences as well so lack of sleep has been associated with obesity type 2
has been associated with obesity type 2
has been associated with obesity type 2 diabetes cardiovascular disease all
diabetes cardiovascular disease all
diabetes cardiovascular disease all sorts of other metabolic conditions as
sorts of other metabolic conditions as
sorts of other metabolic conditions as well and you might ask why well the
well and you might ask why well the
well and you might ask why well the explanation is quite multifactorial if
explanation is quite multifactorial if
explanation is quite multifactorial if you are sleeping less that means you’re
you are sleeping less that means you’re
you are sleeping less that means you’re awake more and more likely to be eating
awake more and more likely to be eating
awake more and more likely to be eating more sleep debt also disrupts the leptin
more sleep debt also disrupts the leptin
more sleep debt also disrupts the leptin ghrelin
ghrelin
ghrelin access which are important hormones for
access which are important hormones for
access which are important hormones for satiety controlling her appetite
satiety controlling her appetite
satiety controlling her appetite lack of sleep not only makes you more
lack of sleep not only makes you more
lack of sleep not only makes you more hungry but it actually changes your food
hungry but it actually changes your food
hungry but it actually changes your food preferences you’re more likely to grab
preferences you’re more likely to grab
preferences you’re more likely to grab something that’s calorically dense high
something that’s calorically dense high
something that’s calorically dense high fat as opposed to you know that salad
fat as opposed to you know that salad
fat as opposed to you know that salad very new and interesting research coming
very new and interesting research coming
very new and interesting research coming out is actually showing that lack of
out is actually showing that lack of
out is actually showing that lack of sleep is actually able to change the
sleep is actually able to change the
sleep is actually able to change the microbiome of our guts predisposing us
microbiome of our guts predisposing us
microbiome of our guts predisposing us to obesity
to obesity
to obesity not only are there serious health
not only are there serious health
not only are there serious health concerns there is a very strong
concerns there is a very strong
concerns there is a very strong correlation between sleep and academic
correlation between sleep and academic
correlation between sleep and academic performance and that is not only in high
performance and that is not only in high
performance and that is not only in high school students but in university
school students but in university
school students but in university students and college students as well
students and college students as well
students and college students as well the amount of sleep that you get is a
the amount of sleep that you get is a
the amount of sleep that you get is a strong predictor of how well you perform
strong predictor of how well you perform
strong predictor of how well you perform and in response to this some of the
and in response to this some of the
and in response to this some of the schools even in Toronto are actually
schools even in Toronto are actually
schools even in Toronto are actually studying the start time of schools back
studying the start time of schools back
studying the start time of schools back a little bit to allow the students to
a little bit to allow the students to
a little bit to allow the students to sleep in a little bit longer so that
sleep in a little bit longer so that
sleep in a little bit longer so that they feel more rejuvenated when they get
they feel more rejuvenated when they get
they feel more rejuvenated when they get to school and they’re seeing huge
to school and they’re seeing huge
to school and they’re seeing huge increases in their test scores so big
increases in their test scores so big
increases in their test scores so big big problems with lack of sleep so we
big problems with lack of sleep so we
big problems with lack of sleep so we have a problem on our hands we need 7 to
have a problem on our hands we need 7 to
have a problem on our hands we need 7 to 9 hours of sleep every single night and
9 hours of sleep every single night and
9 hours of sleep every single night and we are simply not getting it so what do
we are simply not getting it so what do
we are simply not getting it so what do we do well I think the most obvious
we do well I think the most obvious
we do well I think the most obvious solution would be to unplug stop
solution would be to unplug stop
solution would be to unplug stop watching Netflix into the wee hours of
watching Netflix into the wee hours of
watching Netflix into the wee hours of the morning
the morning
the morning you know meditate in a dark room before
you know meditate in a dark room before
you know meditate in a dark room before going to bed well this is probably the
going to bed well this is probably the
going to bed well this is probably the most logical and easiest solution I’m
most logical and easiest solution I’m
most logical and easiest solution I’m also aware that it’s probably the least
also aware that it’s probably the least
also aware that it’s probably the least practical and so there’s other things we
practical and so there’s other things we
practical and so there’s other things we can do too we can use programs called
can do too we can use programs called
can do too we can use programs called flux on your laptops that will actually
flux on your laptops that will actually
flux on your laptops that will actually modify the amount of light being
modify the amount of light being
modify the amount of light being produced from those devices in
produced from those devices in
produced from those devices in accordance with time of day you could
accordance with time of day you could
accordance with time of day you could invest in a super sexy pair of blue
invest in a super sexy pair of blue
invest in a super sexy pair of blue light blocking goggles like these that
light blocking goggles like these that
light blocking goggles like these that you can actually wear when you’re
you can actually wear when you’re
you can actually wear when you’re watching your laptop and they block blue
watching your laptop and they block blue
watching your laptop and they block blue light which is the type of light that
light which is the type of light that
light which is the type of light that suppresses melatonin the most they make
suppresses melatonin the most they make
suppresses melatonin the most they make everything look orange you could try to
everything look orange you could try to
everything look orange you could try to strategically expose yourself to natural
strategically expose yourself to natural
strategically expose yourself to natural light during the day
light during the day
light during the day take a hike when it’s sunny
take a hike when it’s sunny
take a hike when it’s sunny you know use artificial lighting inside
you know use artificial lighting inside
you know use artificial lighting inside during the day when it’s not sunny out
during the day when it’s not sunny out
during the day when it’s not sunny out use bright light therapy those types of
use bright light therapy those types of
use bright light therapy those types of things but no matter what we do I think
things but no matter what we do I think
things but no matter what we do I think we really need to start making sleep a
we really need to start making sleep a
we really need to start making sleep a priority we need to prioritize our
priority we need to prioritize our
priority we need to prioritize our ability to turn off we need to take
ability to turn off we need to take
ability to turn off we need to take sleep seriously we need to respect its
sleep seriously we need to respect its
sleep seriously we need to respect its importance at arts value to our lives
so I work for the Department of human
so I work for the Department of human health and nutritional sciences here at
health and nutritional sciences here at
health and nutritional sciences here at the University of Guelph we teach and we
the University of Guelph we teach and we
the University of Guelph we teach and we research lifestyle factors and their
research lifestyle factors and their
research lifestyle factors and their relation to overall health for the past
relation to overall health for the past
relation to overall health for the past 30 40 even 50 years there has been a
30 40 even 50 years there has been a
30 40 even 50 years there has been a huge emphasis on the role that nutrition
huge emphasis on the role that nutrition
huge emphasis on the role that nutrition and exercise have to play on the overall
and exercise have to play on the overall
and exercise have to play on the overall health of any of the individual and it’s
health of any of the individual and it’s
health of any of the individual and it’s really not until maybe the last five six
really not until maybe the last five six
really not until maybe the last five six seven years that we’re beginning to
seven years that we’re beginning to
seven years that we’re beginning to appreciate the role that sleep may have
appreciate the role that sleep may have
appreciate the role that sleep may have to play here as well I personally
to play here as well I personally
to play here as well I personally believe that sleep is as important as
believe that sleep is as important as
believe that sleep is as important as nutrition and physical activity to our
nutrition and physical activity to our
nutrition and physical activity to our overall health I wanted to leave us with
overall health I wanted to leave us with
overall health I wanted to leave us with a quote here today that we are not much
a quote here today that we are not much
a quote here today that we are not much sicker and much madder than we are is to
sicker and much madder than we are is to
sicker and much madder than we are is to exclusively to that most blessed and
exclusively to that most blessed and
exclusively to that most blessed and blessing of all natural Grace’s sleep
blessing of all natural Grace’s sleep
blessing of all natural Grace’s sleep thank you
thank you
thank you [Applause]
”
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