New Science of Age Related Sleep Problems Workshop MBN Transcript - Simple Smart Science

A Guide To The New Science of Age-Related Sleep Problems


Transcript From Workshop Recording 

Some text edited out for a better reading experience.

Hello and welcome to our workshop today on the New Science of Age Related Sleep Problems.

I’m so happy to be here today to talk to you about how to improve your sleep – whether you have off nights here or there, insomnia or even sleep apnea or Restless leg syndrome I’m going to share with you the latest age dependent, scientific information and solutions help you sleep.

Sleep is such critical problem in this country and it is so critical for your memory and brain health. 

65% of Americans get less than the recommended 7-9 hours sleep. 

40% of americans get less than 6 hours sleep.

But, this wasn’t always the case.

In 1942 the average American slept 7.9 hours. Now it’s down to 6.8 hours.

More than half of all people aged 65 and older experience sleep problems and that can cause excessive sleepiness during the day.

Attention and memory problems, depressed moods, falls, physical function and a much lower quality of life.

And yet, only 10% of people report prioritizing sleep over other goals like exercise and nutrition.

But if it’s such a problem, why aren’t more people making this a priority? 
We going to look into that today.
Because we know that Good sleep = a better quality of life at every age.

But I'll need you to please check with your doctor in your individual case as to what solutions you should do. Everyone is different and the solution will be different for everyone. I'm here as an educator, not your personal doctor.

So, let’s give you a rundown of what we’re going to cover today.

  • Our overall goal for this workshop for the next hour or so is to go over what new science is telling us on how much sleep you need, when you need it and how to get it, uninterrupted. 
  • This last bit is key. I want you to walk away with a game plan of what you’re going to try the next time your struggling with sleep, and that may just be tonight for a lot of you.
  • Most people have heard the standard sleep hygiene advice, so I’m going to cover that, but only lightly so that we can get into the more in depth solutions.
  • We’ll look into acute insomnia, which is short term sleep problems… we’ll talk about why it happens and how to fix it.
  • This acute, or non chronic, insomnia—is completely normal. Michael Perlis, director of the Behavioral Sleep Medicine at the University of Pennsylvania School of Medicine says that "Over a four-year period, 100 percent of adults will have experienced acute insomnia," so I know this relevant. I’ll give you solutions for when that happens to you.
  • We’ll also talk about more severe cases of sleep problems like chronic insomnia, restless leg syndrome and sleep apnea.
  • Most importantly, we’re going to look at how to fix and alleviate these issues, based upon your age as people of different age brackets have different challenges – especially those over 65.

So first, who am I?

I'm a neuroscience and brain health educator and my mission is to help one million people improve their memories – measurably

Through my books, newsletters, workshops and speaking engagements, I’ve helped over 150,000 people make measurable improvements to their memories.

I've helped countless others from podcast interviews, and speaking engagements.

I have over 47,000 copies in distribution of my popular book, The Brain Owners Owner's Manual: 3 Simple Solutions to Quickly Boosting Your Memory.

Through our company, Simple Smart Science, we have memory boosting supplements, monthly newsletters, and memory coaching programs all to help educate and heal the failing memory.

Things are moving so fast. Doctors know much more today than they knew a just a few years ago around sleep, and it’s my pleasure to bring this new information to you in a format you can take action on.

So, let’s jump right in.

The first thing I want to clarify is how bad are your sleep problems. Let’s go through a few definitions so you know where you fall and then you’ll know which section to really focus your attention on.

There are minor variations, but in general, adults really do need seven to nine hours of sleep a night to ensure optimal physical and mental functioning—and most people who think the rules don't apply to them are simply wrong.

Now, There is a gene that only 5% of the population have that allows you to need less than the recommended amount of sleep, but it’s probably not you if you’re here and worried about your sleep.

If you think it’s you, I encourage you to get tested because if you’re not getting the recommended sleep you need and you don’t have this gene, you’re could be doing massive damage to your brain and body.

Most people have general problems trying to fall asleep, or staying asleep or not being able to get enough uninterrupted sleep. That’s a lot of what we’ll cover today.

I already mentioned acute insomnia, which is difficulty falling or staying asleep for three nights or more nights a week for at least two consecutive weeks but less than three months.

Again, 100% of people will experience this over a 4 year period.

Chronic insomnia 

is the same as acute insomnia, having trouble falling or staying asleep for at least 3 nights a week, but it lasts more than 3 months.

Other issues with sleep are restless leg syndrome, which is a common condition of the nervous system that causes an overwhelming irresistible urge to move the legs and can be quite uncomfortable at night and certainly disrupts your sleep.

And finally, we’ll going to over Sleep Apnea.
This is one area I am personally passionate about as it is so easily fixable. 

More than 20 million people suffer from it in the US, but only 10% have been identified and treated. It is the silent killer. We’ll talk about how to know if you have it and how to fix it today.

So why should you prioritize sleep over nutrition and exercise?

Often, we think we are missing out on a lot by sleeping. But in fact, we are missing far more by not sleeping. 

Sleeping is one of the most productive things we can do. We don’t grow when we’re at work or in the gym, we grow at night while we’re sleeping.

Sleep is critical for so many functions in life.

People who don’t get enough sleep perform worse on just about everything, from sticking to a diet, to making decisions.

Sleep is the most important life support there is.

in a study published in 2018, researchers tracked 10,000 people’s sleep patterns while also testing their cognition and memory

They found that those who normally slept for seven-to-eight-hours a night scored highest, regardless of age or gender.

The age part is so key. But I’ll come back to that in a minute.

People who consistently slept for either fewer or more hours, were equally impaired. The more hour part is something that isn’t addressed very often, but getting too much sleep, unless you’re a high performance athlete, is also very dangerous.

"Reasoning, problem solving, and verbal abilities were the most affected" 

Think about that. If you’re having trouble figuring things out, planning your day, making decisions or troubleshooting areas in your life, maybe you need to look more closely at your sleep.

You might think you're functioning fine, but you're not at your best when you don’t get enough sleep.

The long-term ramifications are even scarier: For participants who reported sleeping four hours or less, their cognitive test results declined as much as if they had aged eight years.

You can think of sleep as a credit card. 

You may spend more than you make and go into debt one year, the next you make as much as you spend, but you’re still in debt. Your accumulated sleep debt - the amount of sleep you need compared to the amount you get, can build over decades.

This sleep debt can increase the severity of conditions like diabetes, hypertension, and obesity and can even lead to heart attacks, strokes and dementia long term.

In the short term, it’s just as bad. Your pain threshold falls about 15% after just 1 night of bad sleep.

And if you’re at all worried about your memory, sleep may be the reason.

We can put in all the work in the world while we’re awake, but if we don’t sleep, much of it is lost. Literally.

Sleep is when all the memories that we created for the day get consolidated and stored -it’s when our memories stick. 

Whether it’s listening to this workshop, or your daughter’s wedding or something as mundane as a TV show, if you don’t sleep, you literally won’t be able to remember it.

Your brain at night takes all the memories you created during the day and stores them, but it takes a while to do this. 

So, if you’re only sleeping 6 hours, that’s 1-2 hours of memory consolidation gone - your precious memories gone forever.

Actually, this is why some researches believe we dream. 

As we are consolidating our memories, it plays like a movie reel in no particular order and it figures out what we should store where in our brain.

We also now know sleep isn’t just important for processing intellectual knowledge, but for how we process emotions.

Just losing a couple of hours one night makes one significantly angrier and short tempered the next day.

My husband and I are very aware of this – we travel overseas often and the jet lag, combined with just the day to day of having a toddler impairs our sleep.

It took us a while to learn that pretty much everything drives us crazy about each other when we’re tired after a flight or when we’ve been up all night with our son.

so now we can usually just chalk it up to being sleep deprived, laugh it off and move on.

For a 2018 study, Iowa State University psychologist Zlatan Krizan had two groups do an repetitive task while being exposed to irritating background noise.

Then half slept for seven hours while the rest slept two to four hours less.

When they repeated the task the next day, complete with the irritating noises, those who had been sleep-restricted expressed far more anger and frustration than those who'd had enough sleep.

He explained that "Sleep-deprived individuals simply have fewer resources to manage negative emotions, making them prone to increased reactivity”.

"When you're deprived, you're more likely to focus on the negative, which can not only increase the risk for depression and anxiety but also eat away at your resilience and will power.

I think most all of this have experienced this – our negative thought patterns can spiral out of control when we’re tired.

Instead, it's believed that REM/dream sleep acts like overnight therapy.

Research shows that sleep also enhances how we recall, not just emotions, but emotional events. And this may be the one instance where poor sleep can be a good thing.  

Soldiers coming back from war that got poor sleep while at war, had less instances of PTST. It turns out, maybe some memories are good not to store.

But for most of us, and for those same soldiers when they return, it’s the most important thing you can do for your health.

The best athletes in the world prioritize sleep just as much as they prioritize their training sessions.

So let’s look at what actually happens in your brain when you sleep.

Whether it’s an injury or simply a stressful day, the reason sleep is so helpful in helping your brain and body recover comes down to growth hormones and blood flow.

After 1 hour of sleep, anabolic hormones start to flood your system.

Testosterone and human growth hormone, both of which are integral to muscle and bone growth, are released after the first REM cycle and stay elevated until after you wake.

Growth hormones stimulate growth, of course, but they also aid in cell reproduction, cell regeneration and regulation of your body’s metabolism to literally repair you while you sleep.

Of course, your body and brain are resting more while you’re asleep than awake, so your energy consumption is lowered.

This means more energy can be used to restore your bones and muscles, and cells through this increase in growth hormone production and by an increase in blood flow to the area in need.

Actually, our brains are more active sleeping than they are watching TV. Think about that for a second. TV literally is more brain dead that sleeping. But, More on TV later.

When you’re in a deep sleep, around 40% of the usual blood flow to the brain is sent instead to your muscles to help restore energy and repair them from any damage from the day.

The hormone Prolactin is also released during deep sleep, which has anti-inflammatory properties to help further recover any achy joints or illness.

And these hormones are critical for the process for the physical repair of your body called protein synthesis. So, if you’re not sleeping enough, much of the protein you eat goes to waste.

Makes you think, right? If you’re eating the perfect diet for you to be strong and healthy and have great brain health, if you’re not getting enough sleep, a lot of that goes to waste.

Most of the critical benefits of sleep come in the later stages of sleep known as REM, or Rapid Eye Movement. REM makes up only 20-25% of our sleep.

The longer we sleep, the greater proportion is in REM. That’s because REM time increases with each sleep cycle. So those sleep Hours 7-9, the hours most of us don’t get, are actually the most powerful.

Just like the increase of benefits to our brains, the longer we sleep adds more benefits to our bodies.

In the later sleep cycles we receive another boost of anabolic hormones. These are the same hormones that so many athletes have chosen to artificially give their bodies through steroids, aka doping.

In other words, you can get the same benefits as the dopers simply by sleeping a few additional hours. Of course, the hormones your body produces, unlike the synthetic ones, are great for your body.

In a 2011 study from Stanford university, they asked varsity basketball players to track their regular sleep for 2-4 weeks to collect baseline data.

Then they were told to focus on getting as much sleep as possible for the next 6-7 weeks. On average, they slept an additional hour and 50 minutes every night.

The results from the additional sleep were profound. They sprinted 4% faster, shot with 9% better accuracy and showed significantly faster reaction time.

To top it off, they won 26 games that year – up from just 15 the prior year and won the IT title and got into the NCAA’s.

They replicated the test with varsity swimmers and had the exact same results.

So, now that we know the importance of sleep and what it does for your brain and body.

let’s go into solutions for getting a lifetime of good sleep. We’ll start general and get more specific as we go along.

Let’s build a better night’s sleep together.

I’ve heard so many times from customers that “they’ve tried everything and nothing’s worked.”

This is the first thing to overcome. It’s not about just 1 thing or 1 trick.

Most often, getting a good night’s sleep every night is about a full combination of things. You need to look at it holistically, meaning the whole picture.

The first step is to do a sleep audit.

As I talk about these individual solutions, write them down and go walk into your room to see what you’re doing wrong, as well as think about what applies to you and what you’re committed to changing to prioritize sleep. 

Let’s first figure out how much sleep you personally need. I say it all the time, I’m a 9 hour girl. I am the best version of myself after 9 hours of sleep.

So for you to figure this out, go 10-14 days going to sleep when you are tired and waking up without an alarm clock. Take the average sleep time, that’s what you need. With our hectic lives, that isn’t always an easy task, but I’ll share an easy solution later when I talk about rest.

Falling asleep as soon as your head hits the pillow is not proof that you're a good sleeper.

It's more likely an indication that you're sleep deprived, In general, it should take about 10 to 20 minutes for a person to fall asleep. Usually longer for woman.

Most of the stress around falling asleep is all in your head. Whether it takes 20 minutes or 45 minutes, you just have to think it's too long for it to be too long, and create more stress.

So the first step is to look at your weekly sleep, not your nightly sleep. Don't stress over any one single night.

You can make up a short term sleep debt. Just remain calm and consistent. If you’re a 9 hour sleeper, like me, then that means you need 63 hours a week of sleep.

If you have a bad night’s sleep and you lose four hours one night, make up for it over the next six days by sleeping in a bit or taking well-timed naps or get a couple of hours extra on the weekend.

In a 38,000-person study, those who slept slightly fewer than optimal hours during the week and an extra hour or two on weekends lived as long as those who consistently hit their nightly target.

But if you have more chronic sleep deprivation or are starting to realize that the last 30 years of only sleeping 5-6 hours a night is wreaking havoc on your life and health now, you need a more committed change.
Let’s run through a sleep audit

As the first step is awareness. 

Keep a sleep diary. 

Record your bedtime, when you fall asleep and how many times you wake up, your total sleep duration, any nightmares you have, the quality of your sleep and any other significant events affecting your sleep.

A good sleep tracker app for your phone or fit bit or other sleep tracking bracelet makes this really easy.

A fantastic side benefit of the sleep tracker is reassurance. A lot of people believe they’re getting hardly any sleep— it’s a phenomenon known as paradoxical insomnia.

A tracker can lessen anxiety and hopefully set these people on a path to get more rest.

The next step in our sleep audit is to look at your lifestyle.

200 years ago, we went to sleep with the sun and woke up with the sun (unless you’re in places like Sweden where the sun goes down at 11 pm and back up again at 2:30 am in the summer.

I lived there for 4 years and never got use to that).

The blue light coming off of the screen keeps us up for hours after.

We can rebound from a room with light bulbs, but the blue light is much more difficult to recover from.

The blue light throws off our circadian rhythm. Depending on how much we get, it can shift us by as much as 6 hours.

In one recent study at Harvard, researchers had participants read from a real book or an ebook 4 hours prior going to bed.

Not for 4 hours, 4 hours before. After just 5 days the differences between the 2 groups were depressing.

Those that read from the ebook were far less sleepy. They experienced a 90 minute delay in the release of melatonin making it harder for them to fall asleep and making them feel less rested and more groggy when they woke up.

The scariest part is that this came from just 5 days of using an ebook 4 hours before bedtime. And these were pleasure books, not work related. Imagine what happens if you’re sending emails or working.

Blue light is detrimental to your sleep. Combine that with everyday stress and a racing mind and it becomes easier to understand why we’re sleeping less than ever.

Actually dozing off in front of a screen, as 61% of adults say they do, is a problem as well.

Ken Wright, director of the Sleep and Chronobiology Laboratory at the University of Colorado Boulder  says that "Light from the TV can go through your eyelids, so your brain still processes that you're being exposed to light,". 

"We'd expect that this would lead to more fragmented sleep and more arousals throughout the night wherein your heart races or your brain waves speed up.”

My recommendation – keep the TV, cell phone, computer or anything that emits a blue light signal off at least 1 hour prior to bed time.

That may mean reading an old fashioned book before bed or taking up another hobby like drawing or meditation to shut off your mind before bed.

We’ve all heard the usual sleep hygiene habits, but let’s review those quickly.

Here are some tips consolidated from the world’s leading researchers:

If this happens to you, just go with it.  Yes, it is frustrating that you're awake, but you need to get out of bed, If you lie in bed awake, you'll have a new problem.

Your bed will become a conditioned stimulus for wakefulness.

So, after trying to sleep for 20 or 30 minutes, stand up, and move to another room. T

hen, do something you enjoy—not involving a screen. "Will you be awake longer? Yes. And that's good.

You'll build sleep pressure to help you sleep better the next night. Remember, it’s about the week, not the night.

And If you're sleep deprived, you're most likely dream deprived, too.

Rubin Naiman, a clinical professor at the University of Arizona Center for Integrative Medicine says that when you don't give yourself time to cycle through the five phases of sleep—REM and the earlier, progressively deeper stages—REM is sacrificed first. 

"Those with apnea or insomnia likely have disrupted REM sleep," he says, "same with those people using alcohol, cannabis, many antidepressants, or even some sleeping pills - they all interrupt REM sleep.

Alarm clocks also erode dreamtime. Dr. Naiman says "They're dream killers.

It's like turning the light on and shutting the projector off 10 minutes before the movie ends." I proudly haven’t used an alarm in 10 years and it’s remarkable how dependable my internal clock wakes me up.

Ok full disclosure, I do use an alarm if I have a very early morning flight to catch, but that’s maybe a few times a year.

Now, let’s look at your daytime. A good night’s sleep starts in the morning, I like to say.

Some people are morning people and some well, just aren’t. True night owls and true morning people make up about 50% of the population.

We all have our own natural rhythm that tends to dictate the timing of biological activities like sleep, hormone release, even athletic ability.

Wouldn’t be nice if life let us sleep whenever our body dictated that was okay. For a lot you, that is a possibility, but for most people, it isn’t.

My toddler won’t let me sleep past 7 no matter how much I need it. Fortunately, I go to bed with him at 8:30 so usually I’m up way before he is, but there are those rare occasions on a night out, I sure wish he’d let me sleep in.

Luckily, I get my optimal sleep the rest of the week so a night here or there with less sleep usually doesn’t affect me much.

With practice, natural night owls can change their body’s processes to better function in a 9-to-5 world.

You’ve most likely heard of your circadian rhythm. That’s your body’s internal process that regulates your sleep-wake cycle and repeats roughly every 24 hours.

This rhythm is based on light, darkness, and the release of the sleep hormone melatonin.

By controlling the first two of these – light and darkness, the third should fall in line to help reset one's clock.

I have a friend that hasn’t slept well in a decade. I mean really poorly. She has fallen into depression many times since I’ve known her the last 5-6 years.

Unfortunately, she is doing everything wrong around her sleep. She is obese and has chronic health issues so she stays inside the whole day with the blinds pulled, is almost completely anti-social now and watches tv the whole day.

As you can imagine, it pains me that she won’t take small steps to improve her sleep, like opening her blinds in the morning and spending more time off the screen, and even being more social. 

Depression is a hard downward spiral to break. But I know just even keeping the room light would shift so much for her.

That darkness, or any darkness, signals your body to release melatonin and kick-starts the physiological process that promotes sleep, like your body temperature going down.

Exposure to natural daytime light, especially early morning light, signals the body to release melatonin earlier in the evening.

And the great news is this doesn’t take long to shift. In a 2017 research report, they discovered that individuals who spent a weekend camping, away from screens, fluorescent lights found their melatonin begin to rise 1.4 hours earlier than usual. T

Those who camped out for a full week moved their melatonin release 2.6 hours earlier, in part because they were exposed to 13 times as much daylight as usual.

In another study in my town of San Diego, they found that the morning light was the most effective light that changed circadium rhythms.

This was compared with evening bright light, daytime sleep restriction and evening dim red light. The morning light made the circadian rhythm more robust.

Again, though, in order to really shift your circadiam rhythm, you have to stick to you new schedule and continue get outside in the morning so you get that bright, natural, morning light.

Just sit outside for 10-15 minutes in the mornings, drink your tea or coffed, meditate, listen to the birds, read, listen to an ebook, whatever it takes.

Make it fun and pleasurable so you look forward to spending this time and make it part of your morning routine.

This is for everyone. Not just for those trying to shift their circadian rhythms. The morning light will help you sleep. Period.

For those whose schedules or locations, like Sweden in the winter, don’t provide for bright morning light – unless you count 10:30 in the morning and grey like Sweden in December, which I don’t, a light box can help by mimicking natural light and creating a melatonin release.

Then there is there is LED red light therapy.

Margaret Naeser, a research professor of neurology at the Boston University School of Medicine, studies the use of red light headsets and helmets to treat patients with traumatic brain injuries, stroke, and military veterans suffering from Gulf War Syndrome.

Dementia patients sleep terribly, which disables the body's natural ability to clear out amyloid beta.

Naeser noted that red and near-infrared light increase melatonin levels, and that caregivers of dementia patients receiving red light treatments reported that the therapy greatly improved their sleeping habits.

Another fantastic and free method is reducing stress through being social.

When we’re stressed we often want to withdraw and go inward, creating a wall around ourselves from others.

Then the stress can linger and grow and we can put ourselves at risk for focusing too much on your own distress.  Being social is the key to turning this around.

Go out there and be social. Laugh and have a good time with friends, this is another great stress reducer and sleep enhancer.

There are so many positive effects of social interactions. You have better increasing heart rate variability which shifts the nervous system into recovery mode.  

You’re releasing hormones like oxytocin and vasopressin, which have anti-inflammatory and anti-oxidant properties.

Oxytocin also helps your heart repair. So, being with others literally fixes a broken heart.

Although we may not always want to be social, the benefits of being with friends are enormous.

Some external fixes can sometimes help restore healthy sleep...

Clinical psychologist Janet Kennedy says that “A good mattress is incredibly important”, but most people don’t have one. “Older mattresses break down and become uneven.

They can’t provide adequate support anymore, which often results in restless and inadequate sleep,” she says. “Plus, they accumulate a tremendous amount of allergens over the years, which can further disrupt sleep.”

According to a 2015 study, most people wait 11 years to replace their mattress, but you should make the switch after seven.

Weighted blankets have been gaining in popularity, and there’s a real reason why.

Neurologist W. Christopher Winter, uses one himself and recommends them particularly for patients with restless leg syndrome.

“You know how swaddling babies helps them sleep, and how we like hugs? It’s the same principle of providing comforting pressure.”

A 2015 report supports the notion, finding that weighted blankets helped individuals to settle down to sleep more easily and to sleep longer.

But, in truth, the most common sleep difficulties are exacerbated by factors like illness or stress.

If you can shift your thinking about it, Sometimes, short term sleep problems can be looked at as a good thing. It gives you more time to figure everything out.

Acute insomnia is the gift of more time to get over stressors.

Now, it may be hard to see this in the moment and is certainly easier said than done.

Many times, the stress of not sleeping can bring on a cycle of anxiety:

  • The less you sleep, the more you worry, and the more you worry, the harder it is to get to or get back to sleep. 
  • "Insomnia is typically triggered by something in the body or in the environment, like an illness, stress, loss, or travel but if you Ruminate over these it "leads to behaviors that undermine sleep, like spending too much time in bed or relying on caffeine during the day and sleep aids at night."
  • Just don’t stress about it and remind yourself that it is variable from night to night. – weekly remember.
  • Write down your worries with a pen and paper at night time. Get it out of your head. It helps. Then, pick a book and read out of your bed until you’re ready to fall asleep.
  • And honestly, when you do experience acute insomnia, the best response is to do...nothing. Don't sleep in, don't nap, don't go to bed earlier.

If you make changes, like napping trying to compensate, you’ll disrupt your natural rhythm even more. And you'll wind up with chronic insomnia.

You want to let the sleep pressure rise. You'll naturally cycle out of your insomnia.

But if the stress is creating chronic insomnia, we need to go bigger to fix your sleep issues. And this starts with having long periods of rest

The modern week was set up have this period of rest after the intense stress of the Monday through Friday grind, but most people work on weekends now, too.

With such easy access to working – laptops and phones, people simple don’t shut it off giving them more stress and messing up their sleep.

There is a high cost of not resting on the weekends. And it’s a downward spiral. The quality of your work suffers which leaves you feeling the pressure to work more on the weekends just to get caught up.

If you’re stuck in this cycle, try ending next weekend. For at least one day, just shut it off. The benefits are worth it and science proves it.

The more you rest on the weekend, the more productive you will be the following week. You’ll have better ideas, solve problems easier, be more creative, be more decisive and have much better sleep.

Rest days allow you to recover from the accumulated stress from the recent past and revitalize you so you can push harder in the recent future.

But sometimes, the body needs longer period times, like a 2 week vacation..  And this is a fantastic time to determine the amount of sleep you need, like I mentioned early. Take the 10-14 days rest without an alarm clock and see how much your body needs nightly.

To the extent that you can, take the rest from stress. This will overall improve your sleep.

BCG consulting did a study where they forced their high paying executives to take 1 day off a week.

For individuals that usually work 12+ hours days 7 days a week this was almost crazy talk and was a huge challenge in itself.

Some literally complained that being part of the experiment was putting their entire careers in jeopardy.

But something happened during the experiment. They flipped their opinions. By the end of the experiment, everyone that participated wanted to keep this time off. 

They found that they were far more productive at work and had greater problem solving skills.

They discovered it’s not just about working the hours, it’s about the quality in those hours.

I’m going to address age related sleep issues in just a minute, but first, I want to talk about naps.

So, what’s the real story around napping? I get a lot of customers asking if it matters that all the 7-9 hours of sleep happen at night or at 1 time and if they can make up for it by napping.

The newest studies show that napping does not make up for a lack of nighttime sleep.

You can’t nap your way to health, physical or psychological.

That said, napping does have its place and it can restore energy and concentration during mid-day lulls.

Naps can improve performance, concentration, judgement and focus.

Nasa did a study on astronauts and found that a 25 minute nap improved judgment by 35% vigilance by 16%.

In a study that pitted napping vs coffee, a 15-20 minute nap way out performed the afternoon coffee.

Napping allows the parts of our brain that are always on when we are awake to take a breather. It gives our brain the opportunity to take a break.

Just like when your working out and you your muscles need a short breather between sets, our brain does too.

Sleep scientists found that 10 minutes yields the most benefits, but most experts say that anything under 30 minutes is effective. Not more.

Even if you don’t actually fall asleep, simply closing your eyes for 20 minutes can switch off the active part of your brain allowing it to recover.

However, a nap lasting longer than 30 minutes can be counterproductive. Often, you can wake up feeling even groggier and worse than before, like you’ve been run over by a train, like my brother likes to say.

This is called sleep inertia. It occurs when we are awoken in the middle of a deep sleep cycle.

It’s the body’s way of telling us to go back to sleep so it can finish what it started.

Deep sleep generally doesn’t start until after 30 minutes, which is why experts recommend keeping that the upper limit for a nap’s duration.

If you’re going to sleep longer, like when you’re making up for and earlier weekly sleep debt, be sure to sleep an entire sleep cycle – usually 90 minutes to 2 hours.

Just remember, longer naps can interfere with night time sleep which is far more important. So if they interfere, keep your naps to 30 minutes or less.

The most effective time for a nap is after lunch but before 3 p.m., according to a 2017 study.

Such brief naps almost immediately reduce sleepiness and they improve cognitive performance. Best of all, the benefits last for up to three hours.

The next time you’re feeling a little mid day slump, consider taking a short nap. Companies like google and apple are jumping on the nap wagon and have nap rooms for their employees.

Okay, so let’s talk about Getting Age-Appropriate sleep.

A 2-year-old requires up to 14 hours of sleep a night, and a 9-year-old needs about 12, while everyone else above 15 needs 7-9 hours, and this includes the elderly.

When tweens and teens don’t get enough sleep, the effects are felt in the amygdala, which is our prehistoric fear and survival center and the prefrontal cortex, which is the area of our brain for higher thinking, what makes us human.

This can lead to a greater chance of engaging in risky behavior.

One study showed that high schoolers who slept less than six hours a night were twice as likely to use alcohol, tobacco, or marijuana as those who slept eight hours, according to a 2018 study, and were three times as likely to consider or attempt suicide.

What’s odd, though, is adolescents and teen agers have a 2 hour shift in the release of melatonin. This means most of them don’t get sleepy until 11 pm and makes them natural night owls.

That wouldn’t be a big deal except our schools typically start at 8 am, meaning kids have to be up at least an hour before that. at 6 a.m., kids' bodies are still releasing out high levels of melatonin at that time, making them extremely sleepy, lethargic, and grumpy.

For kids that just can’t get to sleep before 11, naps after school may be the answer to get them caught up on their sleep or simply let them sleep in on the weekends.

Of course, 20 years olds can recover very well from inconstant sleep. We all remember being able to stay out all night in our 20’s and bounce right back.

But by our late 30’s and 40’s, we lose that ability.

There is a big misconception that older adults require less sleep than others.

That’s simply not the case. People over 65 need the same 7-9 hours as they did since they were 15.

But, changes to our sleep patterns are part of the normal aging process. The national sleep foundation says that, “As people age, they tend to have a harder time falling asleep and more trouble staying asleep.

They also report being less satisfied with sleep and more tired during the day. “

Studies show that older Americans take longer to fall asleep and a get less REM sleep, they typically wake up much more often during the night.

That’s because with advancing age, the normal sleep cycle begins to break down.

Nearly half of all older adults complain of difficulty sleeping.

The Rates of sleep apnea and insomnia tend to increase with age as well.

In National Sleep Foundation’s 2003 sleep in America poll, 44% of older people experience one or more of the nighttime symptoms of insomnia at least a few nights per week or more.

The worst thing you can do is assume your sleep issues are simply a because you’re older. Most sleep conditions, at any age, are treatable.

And as we now know, this creates hypertension and heart disease, stroke, diabetes, increases the risk of falling and breaking hips.

Research has shown it even increases the risk of getting cancer, chronic kidney and liver disease.

Insomnia causes chronic inflammation in the body… The inflammation leads to insulin resistance, which is now being shown to be a major cause of Alzheimers (Alzheimer’s is even called type 3 diabetes now due to the insulin response).

But that risk starts decades before. A case study from Taiwan reported that primary insomnia in people below 40 years increases the risk of dementia 2 fold.

In most elderly, basic sleep hygiene will suffice if done correctly for an extended period of time. But remember, it’s about taking the holistic approach and correcting almost everything I’ve talked about so far.

Medication for all ages should be last resort.

But before we talk about medications and all natural supplements you can take safely, I want to go through how solve more severe cases of insomnia using cognitive behavioral therapy.

Now, I’m not a specialist and this is just a cursory glance at CBT. If you have chronic insomnia, please get professional help. You’re worth it.

For 20 percent of people—as many as 40 million Americans, according to the Centers for Disease Control and Prevention— short term, acute insomnia does become chronic.

I always advise getting help as soon as possible, before it becomes chronic. Even as soon as 2 weeks after sleep problems have persisted.

Unfortunately, people often go to their primary care physician, who'll say, 'It'll pass,' and maybe prescribe a sleeping pill before addressing sleep hygiene or trying Cognitive behavioral therapy.

There is a time and a place for medication, but relying only on it is a big mistake.

Cognitive behavioral therapy will help in most cases of insomnia where the basic sleep hygiene techniques I talked about failed to eliminate the problem.

This is for people who have had trouble sleeping more than 3 nights a week for more than 3 months.

Michael Perlis, director of the Behavioral Sleep Medicine Program at the University of Pennsylvania School of Medicine suggests delaying bedtime by the equivalent amount of time insomnia is taking away.

That means if it's taking you eight hours of lying in bed to get six hours of sleep, you're experiencing two hours of insomnia.

This extra 2 hours of laying there frustrated tends to only make insomnia worse.

You should move your bedtime two hours later than usual to sync up your sleep ability to stay asleep.

That will curtail the time spent in bed to eliminate insomnia.

Then, the patient is only allowed to be in bed the total amount of time they sleep, plus 15 minutes. So, if they normally sleep 5.75. hours, they can be in bed for 6 hours.

They must go to bed and get up at the time every day. So if they normally wake up at 6:30, they have to stay awake until 12:30. Napping is not allowed for this type of therapy.

When sleep efficiency is reached at an 85% level, they can go to bed 15 minutes earlier. This process is repeated until they can sleep for the desired amount of time, their 7-9 hours.

Another big cause of sleep interruption is snoring.

It is the primary cause of sleep problems for 90 million American adults. 37 million on a regular basis.

Snoring is very common in those that are overweight and can become worse with age.

Loud snoring is particularly dangerous and can be a symptom of sleep apnea and associated with high blood pressure.

Sleep apnea is when a person stops breathing during the night for up to 1 minute. You can imagine what starving your brain of oxygen multiple times a night over years or decades will do to your brain and body.

Untreated, sleep apnea puts a person at risk for heart attacks, depression, headaches, memory loss, strokes and Alzheimer’s. It is serious but easily treated.

Usually a mask is worn at night that puts  continuous pressure on the airway, An oral dental device can also be tried as it is more cost effective and less intrusive, but is not as effective.

You can also lose weight. Since sleep apnea is from the closure of an airway from fatty tissue, losing weight will often times solve the issue.

The last issue before I talk about common sleep aid drugs and supplements is Restless leg syndrome. 

This is a neurological movement disorder where you have an irresistible urge to move the limbs, usually the legs.

Unpleasant, tingling, creeping or pulling feelings occur in the legs and become worse in the evening. 10% of Americans report RLS symptoms.

RLS is usually treated with a combination of Cognitive Behavior Therapy and prescription drugs. More natural treatments are available, but may not work for everyone.

Iron supplementation may be all it takes, but many doctors don’t know about it. Considering how I feel about prescription drugs, this would be my first route.

Which brings me to the last segment in my workshop today :

Sleep medications and Supplements

This is usually everyone’s go to when they can’t sleep, but it can also be the most dangerous.

Many sleeping pills, especially prescription sleeping pills can be extremely addictive. 8 out of 10 of them cause dependency.

They mess with the body’s own production and release of melatonin and gaba, a chemical that shuts down all the signals in your brain so that you can go to sleep, kind of like a stop sign for your brain activity.

In the elderly, this is becoming a big problem.

Many elderly will get sleeping pills from their family physician which will be continued for many years without supervision.

Or, it’s common that they complain to friends about their sleeping problems who then suggest or share the sleeping pill they are using.

The big issue with this is that most elderly are on other prescription drugs and sleeping pills can easily interfere them, even making them useless.

All prescription sleeping pills have risks, especially for people with certain medical conditions, including liver or kidney disease.

But, it’s a double edged sword. As we get older, we get health problems that contribute to a poor night’s sleep. Whether it’s high blood pressure or a broken hip, these ailments prevent us from getting a good night’s sleep.

Then, we’re given drugs for these same ailments that also add to our sleeping problems. They can make it very hard to either fall asleep or stay asleep.

Many people are aware of the risks of prescription sleeping pills. So what do they do? They go to their local pharmacy and reach for the over the counter sleeping pills, including melatonin. 

Occasionally and over a period of a few months, it becomes a regular use. Most people won’t increase the dose, but they will continue to use it every day, just for the fear of not sleeping.

Did you know that the US is the only country where you don’t need a prescription for melatonin? Interesting…

I’ve mentioned melatonin a lot, but what is it exactly?

Melatonin is a hormone that acts as a daily synchronizer of circadian rhythms. With age, melatonin levels naturally decrease. 

On a short term basis or for the random night here and there, taking an otc melatonin can improve sleep efficiency without increasing your total sleep time.  

But, some caution here. When replacing your natural melatonin with synthesized otc melatonin, watch your doses.

Sleep doctor Dr. Michael J. Breus says that many people take melatonin incorrectly, and that can increase the likelihood of side effects in the short term.

"The appropriate dose [for melatonin] is somewhere between a half and one and a half milligrams ... If you look around, almost nobody sells it at that.

They sell it at three, five, 10 and the other day I saw one for 20 milligrams!. So most people are actually overdosing themselves on melatonin,

Dr. Breus says most people take melatonin when they're already having trouble sleeping, but that most pill forms of melatonin take around 90 minutes to have any effect. "You couldn't pick a worse time to take melatonin than at 2:00 in the morning."

Short term, melatonin does have side effects, including:

Melatonin is not a long term solution.  In one long-term study, the positive effects of daily use disappeared after just 6 months and were completely gone after 1 year.

Also, the quality of life parameter, vitality in the subjects, did not improve.

And long term it can have the opposite affect: long-term usage of melatonin can alter natural hormone levels and even sabotage your sleep.

MIT neuroscientist Dr. Richard Wurtman, melatonin supplement creator said they may work at first, but soon “you’ll stop responding because you desensitize the brain. 

And as a consequence, not only you won’t respond to the stuff you take…you won’t respond to the stuff you make, so it can actually promote insomnia after a period of time.”

Did you get that? You won’t even respond to the natural melatonin you make. No good.

So, with that said, what can you take that is safe long term, won’t interfere with prescription drugs nor your body’s own production of melatonin and gaba?

I asked my self this for a while. Then I decided to create my own supplement that follows all my strict guidelines for dosage and purity and came up with MindBoost Night.

If you want to Completely Stop Being Anxious And Full Of Worry Every Night While Trying To Fall Asleep and Instead, Quickly Drift Off To Sleep In A Calm And Peaceful Manner…

And even Stay Asleep All Night, Wake Up Refreshed, Your Mind Crackling With Energy…
Ready To Soar Through Your Day…

Then consider trying MindBoost Night in addition to changing your sleep hygiene.

You can shift every area in your life into high-gear – your thinking, your overall health, and your emotions by just getting more and better quality sleep.

Then, everything just starts working better…

Your focus and attention are laser sharp…

You will see your health start to improve as your body systems begin to function better…

You moods improve, along with your attitudes, making for an easier, happier day…

You can stop stressing and start focusing on making your life like you always dreamt of…

When I set out to create mindboost night I looked to find the most influential, natural ingredients that would have the biggest impact on my brain health and sleep.

I read through hundreds of clinical studies and trials to find the absolute best ingredients I could get...

They Had To Be Safe. It is my brain, after all, I was dealing with, right?

Earlier I mentioned a chemical your brain produces called Gaba.

Gaba is a neurotransmitter that helps you turn your brain off at night and allows your brain to go into repair mode… If you don’t have enough GABA in your brain, it never gets the signals to shut down and allow you to go to sleep…

That, along with a shortage of melatonin Is Exactly Why You Lay There Staring At The Ceiling, Frustrated, And Can’t Fall Asleep…

In Japan, scientists discovered that GABA supplementation worked effectively as a NATURAL, relaxant… The effects could be seen within 1 hour of taking the supplement to induce relaxation and reduce anxiety…

Imagine Going To Bed And Just Simply Falling Asleep…

Can You See Yourself Doing That?

Once you are asleep, your brain requires powerful Adaptogens to help repair the damage done by the stress chemical cortisol. 

Ashwagandha Root is one of the best Adaptogens I’ve found.

“The Stress Chemical Cortisol eats away at the part of your brain that stores and recalls memories. 

The more cortisol you have in your system, the less able you to recall and store new memories.”

We also have a high dose of chamomile extract in our MindBoost night.

A recent study out of Amsterdam showed in a double-blind controlled placebo study that, "...chamomile extract therapy, in patients with mild to moderate Generalized Anxiety Disorder, had a significantly greater reduction in Anxiety versus the placebo."

Not only that, "High doses of chamomile may have clinically meaningful antidepressant activity that occurs in addition to its previously observed anti-anxiety effect."

Sound Too Good To Be True?

I Know, I Thought So, Too… Until I Tried It…

The other active ingredients in MindBoost Night actually help your brain recover and improve your brain health and memory while you sleep…

A dietary supplement that wasn't going to break the bank, have the right ingredients with the highest quality.

Together we came up with a formula that is our secret to super brain health.

It's all natural and help support your brain health, reduces the risk that you'll get dementia and increases your memory.

The other active ingredients in MindBoost Night actually help your brain recover and improve your brain health and memory while you sleep…

We included Rhodiola Rosea as it Has A Pronounced Effect On day time Mental Fatigue, Stress, And Anxiety

A study testing the fatigue of students caused by stress during final exams showed that over a 20 day period, the students participating in the study achieved 8.4% better grades than the students taking the placebo.

As one of the last main ingredients in MindBoost™ Night, we included

Melissa Officinalis, Or Lemon Balm

Melissa Officinalis Is A Herb That Induces Calmness.

It Has Been Effectively Used For Centuries In Reducing Stress And Helping With Anxiety.

A randomized control study found that Lemon Balm was able to reduce the perception of stress and improve calmness during a controlled stress test. 

Another study suggested that the anxiety reducing properties of Melissa Officinalis can help people who have anxiety related insomnia.

That’s why I included these natural, plant based ingredients in the only sleep supplement that is specifically created to be taken every night, to be safe, non-addictive, and Actually Help Improve Your Brain While You Sleep...

Nothing Exists Like MindBoost Night...

It took 16 months of research and an analysis of hundreds of research papers to finally create the MindBoost Night Formula…

2 Capsules About 60 Minutes Before Bed Helps You:

Relax And Fall Asleep

Sleep well every single night without the concern of addiction or even worse, a loss of REM sleep like most sleep aids cause…

And Stay Asleep All Night... The active natural ingredients in MindBoost Night help calm your anxiety so that you don’t continue to wake up over and over throughout the night…

You Get A Great Night’s Sleep... MindBoost Night gives your brain the ability to rejuvenate while you sleep so you can start every day with the sharpest brain possible…

Give your brain the optimal levels of researched ingredients that help your brain process, repair, and rejuvenate while you sleep… but Purchased individually, you would pay about $150 per month for these ingredients…

MindBoost Night is the only all-in-one, supplement that helps you relax and wake up rested and rejuvenated
And You Can Only Get It Direct From
Simple Smart Science

My friend Rob who is an expert in supplement evaluations and runs a Supplement Critique website says:

The research it took to create this formula was staggering… Hundreds and hundreds of placebo controlled research studies were evaluated… These are the gold standard, double-blind research papers…

The Simple Smart Science research team with more than 80 years combined research experience collaborated to create this incredible breakthrough in brain health…

This supplement is absolutely unique - you cannot buy it anywhere else…

At This Point You Have To Be Asking Yourself:

Anything this good, with so much impact on so many areas of my life has to be expensive, right?

Well, Here’s The Catch...

The research and manufacturing team at Simple Smart Science demanded the highest quality ingredients possible…

Ingredients sourced within the United States using strict quality control guidelines…

Each ingredient was analyzed using a form of MRI technology called High Performance Liquid Chromatography (HPLC) which verifies the purity of an ingredient on the molecular level…

It takes a very long time to through this with the ingredients get a new batch of MindBoost Night in stock.

But because you are here, right now on this workshop, I know you need help with your sleep.

So I’m going to give you a very special price for the next 2 hours after this workshop is over.  

As you saw earlier, if you were to go out and buy each of these ingredients individually (if you can find them) you would be paying over $150 per month…

Plus, you would have to trust your sleep and brain health to a bunch of different supplements and experiment with different dosages until you discover the optimal one like those found in MindBoost Night...

You run the risk of spending much more money on lower quality ingredients and probably little or no results…

So Let Me Take One Second And Add This Up For You…

With MindBoost Night, you get optimum dosages of these incredible ingredients in which, if purchased separately would cost you around $150 per month

You work hard from sun up to sun down and follow good sleep hygiene.

Now, you try MindBoost Night for a few months and all of a sudden you are sleeping longer and better and your days become less painful (remember a lack of sleep decreases your pain threshold by 15%), more joyous and more memorable.

I hope you are beginning to see how improving your sleep effects absolutely everything in your life... And just how valuable that can be…

Garret, a long time customer shared his experience:

Alicia, another customer shared her experience.

Please don’t forget, as I mentioned before, it takes a long time to get a new batch so it’s first come first serve on this workshop today, and I know there’ll be a high demand, especially with the discount I’m going to give you.

For You, Here Now, You Won’t Pay $150.00 Dollars Like You Would If You Bought The Ingredients Separately

You Won’t Even Pay $85.00 Dollars

Since you recognize the significant impact that MindBoost Night can have on your life you can get a full 1 month’s supply of

MindBoost night For Only $39.00

And I’ll guarantee you’ll see results. You see, I know not everything works for everyone and I do get so many people that claim they have tried EVERYTHING.

But if you try the techniques I’ve outlined above and include MindBoost Night into your nightly routine, than I know you’ll see results.

 But if you’re not 100% thrilled, I’ll give you your money back. All of it.

Even if you take every capsule, if you are not 100% excited about MindBoost night simply
call 1-(800)-503-2911 or send an Email to [email protected] and we will refund 100% of your purchase up to 120 days, that’s 6 full months to try MindBoost Night…

And If You Order today and get our best value package deal of a 4 months supply, The Price Drops Down To $27.30 a bottle.
Less Than .88 cents A Day To Enjoy consistent, quality sleep.

So go ahead and click on the Yes, I want good sleep button to the right if your on desktop and below this presentation if your on mobile.

MindBoost Night offers you a natural solution to help you fall asleep and help your brain recover while you sleep...

And We use only the absolute best American ingredients…

And GMP manufacturing regulated by the U.S. Food and Drug administration, and years of research and science…

No other company puts their money where their mouth is plus promises to give you 100% refund even if you use all the product…

Nowhere else are you going to get the unparalleled support to improving your life, the latest research and brain health and performance…

Only the people on this workshop Are Going To Have Access To This Special Offer…

So You Have To Act Fast!

If you order in the next 2 hours after this workshop is over, I will make you an even better offer…
Order now and you’ll save an additional 10% off. Just use coupon code SLEEP.
Just click on the order now button and enter the coupon code SLEEP.

Only the lucky few who order now will get this incredible discount and  opportunity to see firsthand the amazing results of MindBoost Night.

Fall Asleep Easily And I Stay Asleep All Night… Wake Up Feeling Refreshed, Rejuvenated, Ready To Tackle The Day…

Think for a moment about your life leading up to right now…

If you don’t invest in yourself, change your sleep patterns and try MindBoost Night what is going to change in your life?

You are still going to struggle with your sleep...

Suffer more anger and pain from a lack of sleep

You will you still be lying there night, night after night staring at the ceiling

Crawling out of bed in the morning exhausted only to struggle through yet another day, being a shadow of your former self.

Don’t do this.

Let Me Summarize With This:

What we’re talking about here is really new thinking with cutting edge science…

We are talking about moving away from sleeping pills and sedatives and into brain health supplements which will help your brain fall asleep naturally…

We are talking about a research based product with premium American ingredients, top level manufacturing, in absolutely the best brain nutrition and sleep supplement you can find…

Once you start replenishing your brain with these critical nutrients you should see pretty radical improvements in all areas of your life…

That’s Because Your Brain Is The Absolute Control Center For Everything In Your Life...

Mostly I think you’re going to feel better overall, have more energy-both mental and physical when you start making some of the changes I talked about today and taking your MindBoost Night.

You should be able to simply go to bed, without anxiety, fear, and possibly harmful drugs…

And you should experience improvements in your memory retention and recall… You should become much more productive with greater focus and attention…

You should see improvements in your moods… A more balanced brain help stop those wild emotional swings…

Over time you should see improvements in your overall health as your brain gets healthier and all your body’s systems work better than they are now…

Your Brain Literally Affects Everything In Your Life

If you are not taking care of it and giving your brain the best nutrition you are not only short changing yourself, you are short changing everything in your life…

If you are taking any other supplements, exercising, and eating right, MindBoost Night and a great night’s sleep should enhance all the benefits of them as well...

You can order MindBoost Night, use the 10% off coupon code SLEEP, and see what a difference it makes in your life - for a full 120 days... or your money back.
I Want To Take All The Risk And Invite You To Join Me Today…
You Will Not Regret It...
Click on the Add to Cart button, save 10% with the coupon code sleep and place your order today…
Thank you so much for being with me here today to learn all the new science around sleep. I am honored you spent your valuable time with me.
I wish for you a great night’s sleep. Thank you!

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