>>> IT PROBABLY COMES AS NO
SURPRISE BUT WE ARE A SLEEP
DEPRIVED NATION.
NOW, ACCORDING TO THE CDC 1 IN 3
ADULTS GETS FEWER THAN SEVEN
HOURS OF SLEEP A NIGHT AND 40%
GET FEWER THAN 6 HOURS.
>> LESS THAN FIVE HOURS OF SLEEP
YOUR RISK FOR CARDIAC DISEASE
DOUBLES AND IF YOU DIDN’T KNOW
THIS STAT, JUST ONE SLEEPLESS
NIGHT CAN TRIGGER A 30% RISE IN
ANXIETY.
>> OKAY!
WE’RE ANXIOUS THINKING ABOUT
THIS
WE BROUGHT IN A SLEEP SPECIALIST
TO REST EASY
DR. CAROL ASH, ACTUALLY JOINING
US FROM A FACILITY THAT STUDIES
SLEEP SO YOU’RE IN THE RIGHT
SPOT, DR. ASH.
SO THE FIRST QUESTION IS, LIKE
IS THE RIGHT -- YOU HEAR WE NEED
EIGHT HOURS, SEVEN HOURS
DO ALL PEOPLE NEED THE SAME
AMOUNT OF SLEEP?
>> THE RANGE, HODA, IS SEVEN TO
NINE BUT ON AVERAGE EIGHT HOURS
FOR BOTH SUGGESTED, LESS THAN
SEVEN HOURS AND NOT RIGHT AMOUNT
OF SLEEP IS REALLY PROBLEMATIC
WHAT HAPPENS WHEN YOU SLEEP AT
NIGHT YOUR BRAIN IS REWIRING AND
FORMING NEW CONNECTIONS BETWEEN
NEURONS THAT ARE CRITICAL FOR
THOUGHT AND BEHAVIOR AND IT’S
CLEARING TOXINS SO IT’S HELPING
YOU BE MORE RESILIENT IN THE DAY
AND HELPING WITH LEARNING AND
MEMORY SO WE KNOW THAT SLEEP IS
CRITICAL
AND THE CDC SAYS WE DON’T GET
ENOUGH SLEEP AT NIGHT THE RISK
FOR TEN OF THE COMMON DISEASES
WE KNOW THAT WE STRUGGLE WITH.
>> SO YOU ARE IN A ROOM THAT’S
IDEAL FOR SLEEPING
IF WE WANT TO SET UP OUR ROOM
TONIGHT OR CHILDREN’S ROOM TO
MAKE SURE THAT WE GET THE BEST
SLEEP WE CAN, WHAT SHOULD WE DO?
>> JENNA, IT’S REALLY SIMPLE
WE HAVE TO GET SLEEP AT A SLEEP
LAB, RIGHT
A SIMPLE THINGS THAT YOU CAN DO
IS MAKE SURE THAT YOU KEEP THE
ROOM THE RIGHT TEMPERATURE
WE ARE DESIGNED TO SLEEP AT
NIGHT AND TEMPERATURE DROP AND
SLEEP IN COOLER ENVIRONMENTS
BECAUSE IT IS COOLER AT NIGHT.
65 TO 72 DEGREES IS PERFECT
RANGE.
THE EXACT TEMPERATURE IS UNIQUE
TO YOU BUT KEEP THE ROOM COOL.
THAT’S JUST NUMBER ONE
KEEP THE ROOM DARK
RIGHT?
SLEEP AT NIGHT
YOU WANT TO GET ROOM DARKENING
SHADES OR USE AN EYE MASK.
IT WILL KEEP YOU SLEEPING AT
NIGHT.
>> SOME PEOPLE WHEN THEY MISS
OUT ON SLEEP WILL SAY, YOU KNOW
WHAT
I’LL MAKE UP FOR IT TOMORROW
I’LL JUST SLEEP A LOT TOMORROW
CAN YOU ACTUALLY MAKE UP SLEEP
>> YOU KNOW -- A NAP AND
CATCHING UP ON SLEEP BUT WE KNOW
THAT AGAIN AS YOU SUGGESTED ONE
NIGHT OF LOST SLEEP IS
PROBLEMATIC.
INCREASES INFLAMMATION AND WHAT
LEADS TO THOSE TEN CHRONIC
DISEASES I MENTIONED AND THE
COMMON ONES OF HEART DISEASE,
STROKE, HIGH BLOOD PRESSURE,
DIABETES, OBESITY.
IT’S CRUCIAL TO ELIMINATE THOSE
DISEASES.
>> A TIP I THINK IS TAKING A HOT
SHOWER BEFORE YOU GO TO BED.
TELL US ABOUT THAT
AND THEN ALSO WHAT WE SHOULD DO
WHEN WE WAKE UP IN THE MIDDLE OF
THE NIGHT.
>> REMEMBER, SLEEP ON A
TEMPERATURE DROP AND THEN COOL
ROOM SO TAKING A HOT SHOWER
WARMS YOU UNANDP AND RELAXES YOU
WARMING YOU UP SO THE
TEMPERATURE WILL DROP HELPING
YOU TRANSITION TO SLEEP AND
WAKING UP AT NIGHT DON’T TOSS
AND TURN IN THE BED.
I TELL FOLKS TO GET A JOURNAL,
WRITE DOWN THE THOUGHTS AT NIGHT
TO DEAL WITH THEM DURING THE
DAYTIME AND IF AFTER 30 MINUTES
YOU ARE STILL STRUGGLING, TRY A
RELAXATION TECHNIQUE STARTING
WITH THE TOES, RELAX THE MUSCLES
SENDING SIGNALS TO THE BRAIN
BY THE TIME YOU GET UP TO THE
HEADUSUALLY THE BRAIN IS
SIGNALED, IT IS FINE, GO TO
SLEEP AND YOU CAN RELAX NOW.
>> BY THE WAY, THE EXTRA TIPS
WILL BE ON THE WEBSITE BECAUSE