WEBVTT

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So hello everyone and welcome to this
Fitness Passport Sleep webinar.

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I'm Toby,
a partnership manager here at Fitness

2f781df8-7b56-40fa-ab65-289280791d99-1
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Passport and I'm here with my colleagues
from the fitness from the Partnership

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team.

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We're really excited to be hosting this
session today and introducing you to our

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keynote speaker and exploring the
connection between sleep,

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exercise and well being to help you find
your rhythm as we head into 2025.

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Now I'd like to start by acknowledging
the Traditional Owners of country

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throughout Australia and acknowledge
their continuing connection to land,

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waters and community.

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We pay our respects to the people,
the cultures and the elders,

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past and present and future leaders.

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I'd like to acknowledge the Maori and
Moriori peoples of Altaroa,

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New Zealand and their rich contribution
to society.

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I'd like to extend a warm welcome to
everyone here today.

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We've had a significant and positive
response to this webinar with attendees

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from across Australia and New Zealand
spread over 5 different time zones.

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So whether you're just finishing your
morning coffee in WA or you've got the

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kettle on for your afternoon cuppa in New
Zealand, thank you for joining us.

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Now,
we have a large number of attendees here

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today who are not current members of
Fitness Passport.

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So before I hand you over to our
presenter,

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I'm going to give you a quick overview of
how Fitness Passport works and how you

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and your family can benefit from this
member based, membership based programme.

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We partner with organisations throughout
Australia and New Zealand to provide

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employees and their families access to a
wide variety of health and fitness

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centres for a single fee.

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Our aim is to make it as easy as possible
for you and your family to lead an active

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and healthy lifestyle and to do it in a
cost effective way.

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A Fitness Passport membership provides
access to a large network of gyms,

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swimming pools and leisure centres.

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Members and their families get access to
these facilities like any standard member

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would and this includes weight rooms,
includes group classes,

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pool facilities and for 2724,
seven places round the clock access.

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Now here's the good bit.

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Members can visit any facility on their
programme.

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You can go to as many facilities as you
like, and you can go as often as you like.

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So all Fitness Passport partner
organisations have their own unique

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programme page.

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This is where you can find all facilities
and programme information.

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The interactive map makes it easy to
explore facilities and the different

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activities they offer.

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There are details of the packages and
pricing available and you can sign up now.

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Package wise we have individual,
family and dependent child memberships

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available.

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So individual memberships is for the for
the employee.

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Family membership includes you as the
employee,

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your partner and all children of yours
under 18.

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Independent child membership is for
children of yours between 18 and 25 who

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still live at home.

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Now for Australian organisations,
we also have different levels of

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membership,
the Silver membership which gives access

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to state based facilities and we have a
Gold membership which gives access to our

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national network and the only option in
New Zealand.

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All membership cards are digital and are
accessed via our My FP app.

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So once you've signed up,
you'll be prompted to download this if

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you haven't already done so.

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Essentially this makes everything easier
as it's all on your phone.

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So it's got a good user friendly facility
map,

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it's got fast easy check in via QR code
scan and it's very simple to add family

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00:03:46.031 --> 00:03:46.520
members.

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Now to find your employer's Fitness
Passport programme page,

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simply visit fitnesspassport.
com dot AU to contact us and our friendly

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operations team will provide you with the
correct link.

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OK,
thanks for listening about to Fitness

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00:04:03.770 --> 00:04:04.520
Passport info.

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Now some quick digital housekeeping
before we get into the presentation.

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Due to attendance numbers we have
disabled the chat but reactions are

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turned on so feel free to use those
throughout the session.

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We have had a great response to the pre
event Sleep Knowledge and Behaviour

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survey,
so thank you to all those for taking part.

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Doctor Bin's presentation will include
answers to many of those of the themes

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and questions raised and we'll address
any other questions raised following the

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presentation.

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So I'll be back with a bit more fitness
passport info at the end,

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but let's move on to the main topic for
the day, sleep.

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Now,
we all know how important a role sleep

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plays in maintaining positive health and
quality of life,

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but too often we fall prey to life's
competing attentions.

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We thought,
what better time than the start of the

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year to reassess sleep habits and get
some expert opinion into the key elements

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of sleep hygiene and the impact of
physical activity on sleep and circadian

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rhythms.

97fb3d94-9085-43f7-b902-6dcf09b66748-0
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That's my absolute pleasure to introduce
you to Doctor Yu Sun Bin,

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epidemiologist and public health
researcher at the University of Sydney's

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Charles Perkins Centre.

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Doctor Bin's expertise is on habitual
sleep as a lifestyle risk factor and the

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impact of disordered sleep on public
health in Australia.

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She has more than 16 years experience in
quantitative health research and has

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previously consulted for the World Bank.

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Sun, over to you.

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Thanks very much Toby for the
introduction and thanks everyone for

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being here and the to the Fitness
Passport team for organising.

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I'm just going to share my slides.

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OK, Wow.

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I just saw, you know,
everyone who's attending pop up on my

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screen.

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That was many, many boxes.

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OK,
so hopefully you can all see my slides.

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Please yell out Toby if you can't.

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Yes, that's all good.

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Fantastic.

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So the Fitness Passport team has put
together a great survey to help anchor

f03763ef-3afa-4c92-bcdf-4fcf79863611-1
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some elements of this talk.

e0787ae9-af20-4161-a2fb-d2965fd99778-0
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I think there are about 300 people who
responded to this survey and you can see

e0787ae9-af20-4161-a2fb-d2965fd99778-1
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that the majority,
so around 60% are saying, you know,

e0787ae9-af20-4161-a2fb-d2965fd99778-2
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we have very good sleep quality or very
fairly good sleep quality.

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But there is definitely room for
improvement and hopefully some of what

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I'll say today will have some practical
relevance for what you do at home and

37f86d22-07f3-4559-a186-6e478db6fb9b-2
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does sort of move everyone up into that
very good, fairly good sleep quality spec.

07b5d787-856f-47b3-918a-1a42e07997a6-0
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Yes.

eea454c2-7f79-4a0f-a51a-70c4b939a73e-0
00:06:42.640 --> 00:06:45.320
OK, so why sleep?

6ab69a5a-4d90-4de6-81b5-3a235c7fcdf8-0
00:06:45.320 --> 00:06:48.027
I mean,
you're clearly here because you think

6ab69a5a-4d90-4de6-81b5-3a235c7fcdf8-1
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it's important and something that,
you know,

6ab69a5a-4d90-4de6-81b5-3a235c7fcdf8-2
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we should think more about from a biology
evolutionary perspective.

e332984b-0792-49ee-922d-cc1871b5e918-0
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It uses up a lot of time.

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And so the thinking is very much that if
sleep doesn't serve an absolutely vital

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biological function,
then it's the biggest mistake that

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00:07:05.757 --> 00:07:07.200
evolution has ever made.

a861ef64-f3a2-4215-8b8f-7bdb34b70008-0
00:07:07.520 --> 00:07:14.080
And this is just a quote from one of the
modern fathers of sleep research.

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So why is it that we sleep?

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I guess the most obvious reason from a
daily functioning perspective is all

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00:07:23.129 --> 00:07:25.520
around emotional well being.

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00:07:25.720 --> 00:07:30.520
So sleep is really a time for us to
process emotional information.

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00:07:30.760 --> 00:07:35.869
And what we find in the research is that
sleep deprived people have a stronger

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response to negative things.

954fbbce-5b57-44a4-8d4c-5e16c4b3d2f3-0
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They're more reactive, would say,
to images like this picture of the lipid

954fbbce-5b57-44a4-8d4c-5e16c4b3d2f3-1
00:07:42.613 --> 00:07:47.810
and it's threatening, it's negative,
and we tend to pay more attention to that

954fbbce-5b57-44a4-8d4c-5e16c4b3d2f3-2
00:07:47.810 --> 00:07:48.600
information.

3f4d02cc-1550-4cb9-98a3-9dca0a4de197-0
00:07:49.040 --> 00:07:52.689
And if we're sleep deprived,
we actually have a reduced response to

3f4d02cc-1550-4cb9-98a3-9dca0a4de197-1
00:07:52.689 --> 00:07:55.480
positive things like the picture of the
cute puppy.

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00:07:56.280 --> 00:08:01.536
And so you can see that overall sleep
deprived people are going to have a much

40e19e31-f97c-4bac-bf5b-f8ab282da97d-1
00:08:01.536 --> 00:08:06.593
more negative view of the world and
perhaps miss and don't pay attention to

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00:08:06.593 --> 00:08:10.320
some of the more the things that make our
lives better.

cca4f37c-edbf-46e2-aa72-2f55f972cbfa-0
00:08:10.760 --> 00:08:14.957
The picture of the seal, I should add,
is just an example of something that's

cca4f37c-edbf-46e2-aa72-2f55f972cbfa-1
00:08:14.957 --> 00:08:16.680
neutral in our research studies.

6693019c-2bf5-4a8e-a459-9783a9e196b4-0
00:08:18.640 --> 00:08:22.079
So in terms of our long term health,
the strongest,

6693019c-2bf5-4a8e-a459-9783a9e196b4-1
00:08:22.079 --> 00:08:27.040
strongest evidence is around how
important sleep is for our mental health.

6ede61f6-493f-4306-ad9c-7a911cc85420-0
00:08:27.480 --> 00:08:32.615
Because if we follow people over time,
over the course of months and years,

6ede61f6-493f-4306-ad9c-7a911cc85420-1
00:08:32.615 --> 00:08:37.750
we see that the people with poor sleep
are at double the risk of developing

6ede61f6-493f-4306-ad9c-7a911cc85420-2
00:08:37.750 --> 00:08:40.925
depression,
anxiety and unfortunately suicidal

6ede61f6-493f-4306-ad9c-7a911cc85420-3
00:08:40.925 --> 00:08:42.480
thinking and behaviour.

0a7125fd-633b-40a1-8a28-4ddbeebcdbfa-0
00:08:43.840 --> 00:08:47.205
More recently,
within the past 50 years or so,

0a7125fd-633b-40a1-8a28-4ddbeebcdbfa-1
00:08:47.205 --> 00:08:52.863
we've accumulated more information about
the role of not getting enough sleep,

0a7125fd-633b-40a1-8a28-4ddbeebcdbfa-2
00:08:52.863 --> 00:08:55.800
so insufficient sleep on physical health.

7d989a84-3f4e-4e45-a761-5fb0a824158f-0
00:08:56.080 --> 00:09:00.320
So there's an increased miss risk of
heart disease, diabetes, obesity.

4ac5eec3-eaf2-40fb-a987-a665384fecd2-0
00:09:01.000 --> 00:09:05.055
There's a risk of cognitive decline and
dementia in people who don't get enough

4ac5eec3-eaf2-40fb-a987-a665384fecd2-1
00:09:05.055 --> 00:09:05.360
sleep.

c3518e2a-05ef-4879-ad38-8906222d7bbc-0
00:09:05.800 --> 00:09:08.963
And overall,
this adds up to a higher risk for

c3518e2a-05ef-4879-ad38-8906222d7bbc-1
00:09:08.963 --> 00:09:10.040
premature death.

35a9a5fa-5c92-4ba3-ab44-6eb086c43393-0
00:09:10.160 --> 00:09:14.552
And that includes deaths due to heart
disease and diabetes,

35a9a5fa-5c92-4ba3-ab44-6eb086c43393-1
00:09:14.552 --> 00:09:18.360
but also due to things like accidents and
injuries.

ed3ef362-d988-4e98-a2c9-4df314372ef7-0
00:09:18.680 --> 00:09:23.040
And that's both sort of car accidents,
but also workplace accidents.

8c3127aa-7b1b-46fb-8641-89019543cd40-0
00:09:26.040 --> 00:09:32.538
So one of the very important areas where
there's been a lot of work is around

8c3127aa-7b1b-46fb-8641-89019543cd40-1
00:09:32.538 --> 00:09:37.120
recognising that sleep is part of a
healthy lifestyle.

cb5fab3f-870e-4fda-a204-2170dc713bae-0
00:09:37.400 --> 00:09:42.776
I think historically we're focused on
what we eat and nutrition and physical

cb5fab3f-870e-4fda-a204-2170dc713bae-1
00:09:42.776 --> 00:09:48.431
activity as being our daily behaviours
that contribute to our overall health and

cb5fab3f-870e-4fda-a204-2170dc713bae-2
00:09:48.431 --> 00:09:49.200
well being.

bde9fb87-91d3-4e4f-a512-20de1ba05ae4-0
00:09:49.520 --> 00:09:53.840
But we've neglected sort of that,
you know, the other third of our day,

bde9fb87-91d3-4e4f-a512-20de1ba05ae4-1
00:09:53.840 --> 00:09:54.440
our sleep.

12c073d5-192f-4fa6-8882-5ff4eb41e644-0
00:09:56.240 --> 00:10:00.120
So how does sleep interact with these
other health behaviours?

bcad6ca7-1622-415f-99e8-7c03dd77b055-0
00:10:00.480 --> 00:10:03.307
Well,
increasingly we're recognising that what

bcad6ca7-1622-415f-99e8-7c03dd77b055-1
00:10:03.307 --> 00:10:07.999
happens at night is really important for
what happens during the day and vice

bcad6ca7-1622-415f-99e8-7c03dd77b055-2
00:10:07.999 --> 00:10:08.360
versa.

99fd7691-39df-470d-ac7d-1bbf157599a6-0
00:10:09.040 --> 00:10:14.801
So we know that for physical activity,
lack of sleep actually increases the

99fd7691-39df-470d-ac7d-1bbf157599a6-1
00:10:14.801 --> 00:10:17.000
perceived effort of exercise.

66966cb8-9e6a-4190-82b3-3139598998a3-0
00:10:17.240 --> 00:10:20.986
So if you think exercise is going to be
difficult,

66966cb8-9e6a-4190-82b3-3139598998a3-1
00:10:20.986 --> 00:10:24.440
you're less likely to engage in that
exercise.

fd315186-da6e-419d-9188-1092f3591ebf-0
00:10:25.440 --> 00:10:30.901
The other thing that is very interesting
about this is that if you are sleep

fd315186-da6e-419d-9188-1092f3591ebf-1
00:10:30.901 --> 00:10:35.015
deprived one night,
maybe get a couple of hours less than

fd315186-da6e-419d-9188-1092f3591ebf-2
00:10:35.015 --> 00:10:37.640
you're used to and you go to the gym.

c2e4b3cd-8c8c-4967-842d-2384da8534da-0
00:10:37.920 --> 00:10:42.771
What we find that objectively,
you're still able to swim your lap or

c2e4b3cd-8c8c-4967-842d-2384da8534da-1
00:10:42.771 --> 00:10:47.904
still still able to, you know,
do your jog on the treadmill and it's the

c2e4b3cd-8c8c-4967-842d-2384da8534da-2
00:10:47.904 --> 00:10:53.600
sort of same amount of effort for your
heart and your lungs and or your muscles.

53458996-dab6-4011-872f-036723d1bcab-0
00:10:54.320 --> 00:10:57.560
But it's the subjective that is change.

ab03d324-8e58-4d91-8b37-9040c337ede9-0
00:10:57.680 --> 00:11:01.429
So even though you're working as hard as
you would normally,

ab03d324-8e58-4d91-8b37-9040c337ede9-1
00:11:01.429 --> 00:11:03.520
you feel that that work is harder.

3d9c0d1f-770e-42ab-96a2-ed41a0acd66d-0
00:11:04.520 --> 00:11:11.660
The other aspect of how lack of sleep
influences physical exercise is around

3d9c0d1f-770e-42ab-96a2-ed41a0acd66d-1
00:11:11.660 --> 00:11:12.680
exhaustion.

f7027a0d-a1f0-4643-a026-38b71e4ac7f4-0
00:11:12.680 --> 00:11:19.225
So you feel exhausted or closer to
exhaustion in less physical activity than

f7027a0d-a1f0-4643-a026-38b71e4ac7f4-1
00:11:19.225 --> 00:11:20.840
you would normally.

e1453e45-4004-4841-86d5-3f5b7b7cb5f8-0
00:11:20.880 --> 00:11:24.099
So again,
both of these things add up together to

e1453e45-4004-4841-86d5-3f5b7b7cb5f8-1
00:11:24.099 --> 00:11:27.640
mean that lack of sleep equals less
physical activity.

156e79d0-234c-4423-b348-480bc29cea83-0
00:11:30.920 --> 00:11:36.210
From a nutrition or diet perspective,
we know that lack of sleep alters the

156e79d0-234c-4423-b348-480bc29cea83-1
00:11:36.210 --> 00:11:38.160
regulation of your appetite.

85870bdd-8b51-466f-a547-2eec02c03bbd-0
00:11:38.400 --> 00:11:44.320
So there are increases and decreases in
appetite regulating hormones.

b8165d30-45db-4738-b800-f2b76abbc1cb-0
00:11:44.600 --> 00:11:51.444
So hormone corn ghrelin produces more
hunger or more feelings of hunger when

b8165d30-45db-4738-b800-f2b76abbc1cb-1
00:11:51.444 --> 00:11:56.600
we're sleep deprived and a hormone called
leptin changes.

499991eb-6677-4533-a5e8-04debd12921f-0
00:11:56.840 --> 00:11:58.960
So that means that we actually feel less
full.

2ef64bed-d881-4ada-ba75-cca3e1b8a6cd-0
00:11:59.160 --> 00:12:02.920
There's less satiety when we are sleep
deprived.

2f991577-b91e-4b9e-86c8-38b767d202dc-0
00:12:03.160 --> 00:12:08.577
So that those things together mean that
we might eat more and we also might eat

2f991577-b91e-4b9e-86c8-38b767d202dc-1
00:12:08.577 --> 00:12:10.000
more unhealthy foods.

fd4b2fb2-66aa-499b-893d-05a5438b8d5b-0
00:12:10.000 --> 00:12:15.514
So make unhealthy food choices because
again, we have these changes in appetite,

fd4b2fb2-66aa-499b-893d-05a5438b8d5b-1
00:12:15.514 --> 00:12:20.892
but we also have this subjective fatigue
where we feel tired and that makes us

fd4b2fb2-66aa-499b-893d-05a5438b8d5b-2
00:12:20.892 --> 00:12:23.480
crave high energy calorie dense foods.

c4eb65a6-50c0-4632-9c6b-a7515c9e2f96-0
00:12:27.200 --> 00:12:31.680
So this slide is just around how sleep
effects our productivity.

1083a866-a3c6-40c2-8a6a-98718808cd17-0
00:12:32.880 --> 00:12:36.608
And if we think about that spectrum of
having good sleep,

1083a866-a3c6-40c2-8a6a-98718808cd17-1
00:12:36.608 --> 00:12:40.465
having not very good sleep,
all the way to having insomnia,

1083a866-a3c6-40c2-8a6a-98718808cd17-2
00:12:40.465 --> 00:12:43.680
which is a clinically significant sleep
disorder.

fc298683-e40d-4a94-9baf-055ba204b9b8-0
00:12:44.920 --> 00:12:50.345
It really effects our ability to focus
and to pay attention at work,

fc298683-e40d-4a94-9baf-055ba204b9b8-1
00:12:50.345 --> 00:12:51.840
but also at school.

50a31ea1-a127-4199-b10c-17920b78d36f-0
00:12:53.320 --> 00:12:58.595
I've got here absenteeism,
which is around how often people are away

50a31ea1-a127-4199-b10c-17920b78d36f-1
00:12:58.595 --> 00:12:59.360
from work.

79627ad3-29db-4bf3-ada1-c8d1c8943cce-0
00:12:59.640 --> 00:13:03.231
And you can see that if we have good
sleep where you know,

79627ad3-29db-4bf3-ada1-c8d1c8943cce-1
00:13:03.231 --> 00:13:07.553
over the course of the month,
maybe away an hour from work on average,

79627ad3-29db-4bf3-ada1-c8d1c8943cce-2
00:13:07.553 --> 00:13:11.996
whereas someone with a clinically
significant sleep disorder is going to

79627ad3-29db-4bf3-ada1-c8d1c8943cce-3
00:13:11.996 --> 00:13:16.440
lose about a day a month away from work
because of their sleep disorder.

c61bf3f4-18c1-4d25-b1e3-388a1eb72d0c-0
00:13:17.360 --> 00:13:20.320
The other metric that I've got is around
presenteeism.

edda644b-ed69-4f5d-9c3c-15302aa24385-0
00:13:20.320 --> 00:13:24.920
So turning up to work and just not being
able to focus and get your work done.

301b23c7-b0e5-4cb3-9c9a-3bb1e3d12cba-0
00:13:25.400 --> 00:13:29.629
And again, you can see, yeah, you know,
most of us do some faffing at work and

301b23c7-b0e5-4cb3-9c9a-3bb1e3d12cba-1
00:13:29.629 --> 00:13:32.628
maybe we're not always concentrating as
much as we can,

301b23c7-b0e5-4cb3-9c9a-3bb1e3d12cba-2
00:13:32.628 --> 00:13:35.680
but it's very few hours over the course
of a work month.

f980c9e9-7a45-437f-936f-2006e412452f-0
00:13:36.440 --> 00:13:43.001
Whereas for someone with poor sleep,
that increases to maybe one or two days

f980c9e9-7a45-437f-936f-2006e412452f-1
00:13:43.001 --> 00:13:44.280
lost per month.

69f2b622-748b-4d0c-b271-0c0d7d2d4eb5-0
00:13:45.000 --> 00:13:48.415
And someone with clinically significant
insomnia,

69f2b622-748b-4d0c-b271-0c0d7d2d4eb5-1
00:13:48.415 --> 00:13:52.581
where their sleep is disturbed sort of
more nights than not,

69f2b622-748b-4d0c-b271-0c0d7d2d4eb5-2
00:13:52.581 --> 00:13:56.680
they're going to lose about a whole week
due to presentism.

435acb77-3a41-4cae-8d29-986704bb2b28-0
00:13:59.440 --> 00:14:01.520
So how much sleep do we actually need?

595b623c-111c-4c0e-a352-d9b510159607-0
00:14:01.920 --> 00:14:04.602
Well,
these are the current sleep duration

595b623c-111c-4c0e-a352-d9b510159607-1
00:14:04.602 --> 00:14:05.600
recommendations.

3996cfa1-ecb2-4fac-8ae5-96974d4be64c-0
00:14:06.320 --> 00:14:11.821
It's between 7:00 to 9:00 hours for
adults who are aged between 26 to 64

3996cfa1-ecb2-4fac-8ae5-96974d4be64c-1
00:14:11.821 --> 00:14:13.480
years, younger adults.

5aac2ff7-fcb8-4655-91fd-2605c102536a-0
00:14:13.480 --> 00:14:20.534
So those under 25 need a bit more,
but the idea really is that you should

5aac2ff7-fcb8-4655-91fd-2605c102536a-1
00:14:20.534 --> 00:14:24.920
feel refreshed during the day and not
sleepy.

d49f7d91-d7a9-4c7f-9915-a2c01ea5f359-0
00:14:26.040 --> 00:14:30.984
The other thing to keep in mind with some
of these global recommendations is that

d49f7d91-d7a9-4c7f-9915-a2c01ea5f359-1
00:14:30.984 --> 00:14:34.240
people are very variable in how much
sleep they need.

81bbe1d2-8147-41d2-a653-dc2b288781da-0
00:14:34.520 --> 00:14:39.000
So between 6:00 to 10:00 hours might
actually be appropriate for you.

2a224735-c8be-475c-8eb4-0a4f3b3c9fd4-0
00:14:40.680 --> 00:14:44.956
So the way that I like to frame this is
to say, well,

2a224735-c8be-475c-8eb4-0a4f3b3c9fd4-1
00:14:44.956 --> 00:14:48.520
allow yourself sufficient sleep
opportunity.

e60ab605-7724-47b1-b92f-8779cb19b5b9-0
00:14:48.720 --> 00:14:54.320
So actually spend enough time to in bed
so that you get the hours that you need.

fa9c9c13-0b3f-4e1c-bb1c-b62cdde2448c-0
00:14:56.360 --> 00:15:01.656
So we have some interesting results from
the survey that you did before the

fa9c9c13-0b3f-4e1c-bb1c-b62cdde2448c-1
00:15:01.656 --> 00:15:04.932
session,
which is that from the 300 people who

fa9c9c13-0b3f-4e1c-bb1c-b62cdde2448c-2
00:15:04.932 --> 00:15:10.020
responded on an average work night,
you're reporting around just under 8

fa9c9c13-0b3f-4e1c-bb1c-b62cdde2448c-3
00:15:10.020 --> 00:15:13.574
hours of sleep,
which is great that it's not less,

fa9c9c13-0b3f-4e1c-bb1c-b62cdde2448c-4
00:15:13.574 --> 00:15:19.220
although a bit worrying that some people
are sleeping only three hours on a free

fa9c9c13-0b3f-4e1c-bb1c-b62cdde2448c-5
00:15:19.220 --> 00:15:21.520
night, which is not a work night.

26ca3dcf-8bdc-414d-969b-cb3217927f5e-0
00:15:21.520 --> 00:15:26.644
So a Friday night or a Saturday night,
for those of us who work sort of Monday

26ca3dcf-8bdc-414d-969b-cb3217927f5e-1
00:15:26.644 --> 00:15:28.720
to Fridays, we're sleeping more.

98496d00-66a3-4161-b13e-c6329f6675dc-0
00:15:29.080 --> 00:15:32.563
And this is really important to see,
first of all,

98496d00-66a3-4161-b13e-c6329f6675dc-1
00:15:32.563 --> 00:15:38.164
because it tells me that there might be a
little bit of sleep debt from your work

98496d00-66a3-4161-b13e-c6329f6675dc-2
00:15:38.164 --> 00:15:42.262
days that you're having to catch up on
your weekend nights,

98496d00-66a3-4161-b13e-c6329f6675dc-3
00:15:42.262 --> 00:15:47.864
but also that there's inconsistency then
in how much we're we're sleeping on work

98496d00-66a3-4161-b13e-c6329f6675dc-4
00:15:47.864 --> 00:15:49.639
nights versus free nights.

71e98bed-005c-4770-a44d-190e573a56f8-0
00:15:49.880 --> 00:15:51.960
And this is very, very common.

23ac7fbd-661c-4982-a707-a7c3b17eb394-0
00:15:53.520 --> 00:15:56.040
So how do we change that?

1593ee87-72c8-4ef0-83c6-9b452bd15d11-0
00:15:57.400 --> 00:16:02.800
Our advice is always around allowing
yourself enough opportunity for sleep

1593ee87-72c8-4ef0-83c6-9b452bd15d11-1
00:16:02.800 --> 00:16:06.400
every night,
and to prioritise sleep every night.

edd270a1-20fe-4f0a-a876-df9a67a67458-0
00:16:06.720 --> 00:16:11.965
So allow yourself enough time in bed,
including some time to actually fall

edd270a1-20fe-4f0a-a876-df9a67a67458-1
00:16:11.965 --> 00:16:17.280
asleep and then some time to wake up
naturally without an alarm if you can.

6a063fb4-d4c8-44df-abe8-32bf10c0e28a-0
00:16:18.480 --> 00:16:22.727
That's sometimes a little bit scary to do
because you know you have to wake up at a

6a063fb4-d4c8-44df-abe8-32bf10c0e28a-1
00:16:22.727 --> 00:16:23.840
certain time for work.

255ef77e-b0ac-4e82-9d85-0f8f1aa03529-0
00:16:24.520 --> 00:16:27.588
But the more you can do that without an
alarm,

255ef77e-b0ac-4e82-9d85-0f8f1aa03529-1
00:16:27.588 --> 00:16:32.876
the more it shows that you are actually
getting the sleep that you need and that

255ef77e-b0ac-4e82-9d85-0f8f1aa03529-2
00:16:32.876 --> 00:16:38.229
your sleep is not being disrupted by the
alarm and you're waking up in the middle

255ef77e-b0ac-4e82-9d85-0f8f1aa03529-3
00:16:38.229 --> 00:16:39.600
of your sleep cycles.

68652b13-20e1-4c13-97a1-468cf127494a-0
00:16:40.600 --> 00:16:45.890
The other sort of metric that I want to
introduce to you all is around sleep

68652b13-20e1-4c13-97a1-468cf127494a-1
00:16:45.890 --> 00:16:46.440
quality.

8cfcef99-3d9d-40d3-a674-b2ecfd2b4283-0
00:16:46.440 --> 00:16:51.216
So one of the ways we calculate sleep
quality is using sleep efficiency,

8cfcef99-3d9d-40d3-a674-b2ecfd2b4283-1
00:16:51.216 --> 00:16:56.451
which is the proportion of time that you
spend actually sleeping over the total

8cfcef99-3d9d-40d3-a674-b2ecfd2b4283-2
00:16:56.451 --> 00:16:58.480
amount of time we spend in bed.

78011b60-e5b5-46f1-ad58-9d521e2f3e02-0
00:16:59.160 --> 00:17:04.880
And what we want this number to be is to
be high, but not at 100%.

a06f62f9-2148-46df-80f2-31de7536fe53-0
00:17:05.480 --> 00:17:10.833
So the reason we don't want you to
basically fall asleep as soon as your

a06f62f9-2148-46df-80f2-31de7536fe53-1
00:17:10.833 --> 00:17:16.480
head hits the pillow and to get out of
bed as soon as you wake up is because

a06f62f9-2148-46df-80f2-31de7536fe53-2
00:17:16.480 --> 00:17:22.200
that's an indication that you're probably
not allowing enough time for sleep.

de9949f0-c09f-4b5f-b5da-5d155b918964-0
00:17:22.440 --> 00:17:26.376
Because you're falling asleep as soon as
you get into bed and you're waking up as

de9949f0-c09f-4b5f-b5da-5d155b918964-1
00:17:26.376 --> 00:17:27.720
soon as your alarm goes off.

2fa95873-0a62-4059-bc6b-932a9beccefd-0
00:17:28.400 --> 00:17:33.321
We want to allow that extra sort of
buffer time to fall asleep naturally and

2fa95873-0a62-4059-bc6b-932a9beccefd-1
00:17:33.321 --> 00:17:34.920
also to wake up actually.

acb70b80-d1b3-4f5e-ab99-d3aaf7088744-0
00:17:39.480 --> 00:17:46.072
So the second message I really want to
get across today is around how sleep is

acb70b80-d1b3-4f5e-ab99-d3aaf7088744-1
00:17:46.072 --> 00:17:52.080
the function of two processes,
sleep pressure and the circadian rhythm.

b1235b71-cbc9-435a-ad89-3d756ca4d982-0
00:17:52.520 --> 00:17:55.240
So I'll go into these in a bit more
detail.

b17b9b6c-10ff-4f5d-9ad3-5f68914cc716-0
00:17:56.960 --> 00:18:04.064
So sleep pressure is probably the part of
the sleep system that we pay more

b17b9b6c-10ff-4f5d-9ad3-5f68914cc716-1
00:18:04.064 --> 00:18:05.280
attention to.

06ada158-dcac-414a-8d61-b9f4ce09a019-0
00:18:06.200 --> 00:18:09.880
Basically, the longer we've been awake,
the stronger our desire to sleep.

cb4ca833-68ec-41e7-bed8-887c2e616249-0
00:18:09.880 --> 00:18:11.280
It's pretty obvious, right?

f5854ff0-3c74-4f11-9372-844f94451fd5-0
00:18:11.280 --> 00:18:13.760
So the longer we've been awake,
the more sleepy we feel.

e4cd573d-1b76-4f66-ace0-237c85f57bdd-0
00:18:14.040 --> 00:18:18.684
And then during sleep we are essentially
dissipating that sleep pressure or

e4cd573d-1b76-4f66-ace0-237c85f57bdd-1
00:18:18.684 --> 00:18:20.640
alleviating that sleep pressure.

97aaa5fd-9b07-456f-81ed-6f877f932a80-0
00:18:24.960 --> 00:18:28.161
The other process,
which is maybe less obvious is the

97aaa5fd-9b07-456f-81ed-6f877f932a80-1
00:18:28.161 --> 00:18:30.000
circadian rhythm or body clock.

0047b4a1-17d1-4859-b866-0e06627e30fc-0
00:18:30.440 --> 00:18:38.756
And it's this idea that we all have 24
hours biological cycles that help us

0047b4a1-17d1-4859-b866-0e06627e30fc-1
00:18:38.756 --> 00:18:47.840
essentially survive on Earth where there
is a 24 hour cycle of day and night time.

0a2e6bf0-dd7b-445a-ab3e-c4a551dbd96a-0
00:18:48.440 --> 00:18:52.520
And almost all living organisms have
circadian rhythms.

45959e36-03ed-49f6-ae69-51b3c79268a2-0
00:18:52.920 --> 00:18:56.102
Now,
the only living organisms that don't have

45959e36-03ed-49f6-ae69-51b3c79268a2-1
00:18:56.102 --> 00:19:01.520
circadian rhythms are those that don't
get that 24 hour cycle of day and night.

b98b969d-7ba7-4d1c-9138-82c962b59608-0
00:19:01.640 --> 00:19:05.404
So, you know, things that live really,
really deep in the ocean and things that,

b98b969d-7ba7-4d1c-9138-82c962b59608-1
00:19:05.404 --> 00:19:06.520
you know, live in caves.

26db3a9c-511d-4558-9935-1759e84c0292-0
00:19:06.920 --> 00:19:10.823
So the circadian rhythms are really
fundamental to our biology and

26db3a9c-511d-4558-9935-1759e84c0292-1
00:19:10.823 --> 00:19:12.280
fundamental to our sleep.

98ec4bb6-edb0-4f8f-8994-5f9765a94a8f-0
00:19:15.280 --> 00:19:21.325
So for humans, the circadian rhythm,
or the body clock regulates all of our

98ec4bb6-edb0-4f8f-8994-5f9765a94a8f-1
00:19:21.325 --> 00:19:22.200
Physiology.

2f680385-ad29-4727-923f-856faea8dd11-0
00:19:22.800 --> 00:19:29.049
And a key input is the level of light in
the environment and that's detected by

2f680385-ad29-4727-923f-856faea8dd11-1
00:19:29.049 --> 00:19:31.080
special cells in our eyes.

9971ecc0-a6ac-4231-ae87-f120c95c75df-0
00:19:31.440 --> 00:19:38.482
And it basically sends a signal to the
brain to say it is this bright outside,

9971ecc0-a6ac-4231-ae87-f120c95c75df-1
00:19:38.482 --> 00:19:40.800
therefore it is this time.

adf37fb0-8789-4d91-8884-f6586d0e717b-0
00:19:42.000 --> 00:19:46.397
So without that light input,
our internal clock or internal body clock

adf37fb0-8789-4d91-8884-f6586d0e717b-1
00:19:46.397 --> 00:19:49.680
or circadian rhythm,
there's different names for it.

21e8a7c7-4ca8-4d01-b08d-d355a26df97c-0
00:19:50.360 --> 00:19:58.120
That clock can run fast or slow because
our innate Physiology might not be

21e8a7c7-4ca8-4d01-b08d-d355a26df97c-1
00:19:58.120 --> 00:19:59.880
exactly 24 hours.

7fb9f38d-2ef3-4229-a838-fb494ab6b2b3-0
00:20:00.840 --> 00:20:06.182
So for about 75% of us,
without any light input from the

7fb9f38d-2ef3-4229-a838-fb494ab6b2b3-1
00:20:06.182 --> 00:20:10.962
environment,
we will naturally live a day as if it

7fb9f38d-2ef3-4229-a838-fb494ab6b2b3-2
00:20:10.962 --> 00:20:13.680
were 24 longer than 24 hours.

f2db6451-c42c-4448-bf8e-2334f3b7229b-0
00:20:14.120 --> 00:20:19.605
Whereas for others, about 25% of us,
if we don't have that light input,

f2db6451-c42c-4448-bf8e-2334f3b7229b-1
00:20:19.605 --> 00:20:23.720
we will live a day that's shorter than 24
hours long.

238dc6ac-55be-438b-b360-4c4bc79201b9-0
00:20:24.240 --> 00:20:28.917
And that's why it's really,
really essential to be aware of light and

238dc6ac-55be-438b-b360-4c4bc79201b9-1
00:20:28.917 --> 00:20:34.330
to get light input to tell the brain and
the rest of the body what time it is in

238dc6ac-55be-438b-b360-4c4bc79201b9-2
00:20:34.330 --> 00:20:35.400
the environment.

b6ea6139-f3d1-4251-9f0e-12e3701b2338-0
00:20:38.120 --> 00:20:40.564
OK,
so I've mentioned that the circadian

b6ea6139-f3d1-4251-9f0e-12e3701b2338-1
00:20:40.564 --> 00:20:44.677
rhythm regulates lots of processes,
including sleep and wakefulness,

b6ea6139-f3d1-4251-9f0e-12e3701b2338-2
00:20:44.677 --> 00:20:48.015
but also a physical performance,
cognitive performance,

b6ea6139-f3d1-4251-9f0e-12e3701b2338-3
00:20:48.015 --> 00:20:50.400
our metabolisms and our immune response.

f3cb2476-41b7-4693-ac18-69dd301f3b19-0
00:20:50.720 --> 00:20:54.374
I guess to sum up,
the role of the circadian rhythm is

f3cb2476-41b7-4693-ac18-69dd301f3b19-1
00:20:54.374 --> 00:20:58.760
really to make sure that not everything
happens at the same time.

4e604b99-d554-447b-82ce-6999147a1dcf-0
00:21:00.040 --> 00:21:05.165
To give you more of an example about
circadian rhythms and how it influences

4e604b99-d554-447b-82ce-6999147a1dcf-1
00:21:05.165 --> 00:21:08.760
particularly physical activity and
physical exercise.

590045a5-3cdb-442a-bbc0-f1a4f8f24d2b-0
00:21:09.160 --> 00:21:13.665
We know that reaction time,
the flexibility of our joints,

590045a5-3cdb-442a-bbc0-f1a4f8f24d2b-1
00:21:13.665 --> 00:21:19.774
the strength and the power of our muscles,
all of these things peak in the late

590045a5-3cdb-442a-bbc0-f1a4f8f24d2b-2
00:21:19.774 --> 00:21:24.585
afternoon and early evening,
and that's a direct result of our

590045a5-3cdb-442a-bbc0-f1a4f8f24d2b-3
00:21:24.585 --> 00:21:25.960
circadian rhythms.

1124f7ac-1955-46d2-9e49-56c232fd9a40-0
00:21:27.360 --> 00:21:33.350
We also know that in the late afternoon
and early evening around the same time,

1124f7ac-1955-46d2-9e49-56c232fd9a40-1
00:21:33.350 --> 00:21:38.291
our perception of how hard physical
activity is is at the lowest,

1124f7ac-1955-46d2-9e49-56c232fd9a40-2
00:21:38.291 --> 00:21:44.057
meaning that physical activity seems
easiest at that sort of late afternoon,

1124f7ac-1955-46d2-9e49-56c232fd9a40-3
00:21:44.057 --> 00:21:45.479
early evening time.

06911ff3-6428-47bb-87ca-4d094acf35eb-0
00:21:45.720 --> 00:21:50.960
So if you're just getting into exercise,
maybe scheduling your exercise in the

06911ff3-6428-47bb-87ca-4d094acf35eb-1
00:21:50.960 --> 00:21:56.002
late afternoon or early evening is the
way to go to make it seem easier for

06911ff3-6428-47bb-87ca-4d094acf35eb-2
00:21:56.002 --> 00:21:56.600
yourself.

6bc24291-1c72-4040-90cf-5b971854c390-0
00:21:57.400 --> 00:22:01.923
We find that generally for endurance type
activities that tends to be stable

6bc24291-1c72-4040-90cf-5b971854c390-1
00:22:01.923 --> 00:22:03.040
throughout the day.

fa8a86e9-0f34-49ae-88c1-b71f23a6897b-0
00:22:03.640 --> 00:22:10.840
So the chart and illustration is just
showing this peak in performance for

fa8a86e9-0f34-49ae-88c1-b71f23a6897b-1
00:22:10.840 --> 00:22:12.280
hockey players.

38a13a22-3abb-468b-9a85-32734e05baed-0
00:22:12.440 --> 00:22:17.423
So you can see the peak again,
peak performance is sort of around four,

38a13a22-3abb-468b-9a85-32734e05baed-1
00:22:17.423 --> 00:22:18.600
4:00 PM for them.

3a289628-4c73-4775-91d3-b06b83190aa7-0
00:22:24.730 --> 00:22:33.306
So this slide is around alertness and how
important, again circadian rhythms are,

3a289628-4c73-4775-91d3-b06b83190aa7-1
00:22:33.306 --> 00:22:41.465
because our levels of alertness are
driven by the circadian rhythm as well as

3a289628-4c73-4775-91d3-b06b83190aa7-2
00:22:41.465 --> 00:22:44.080
our levels of sleepiness.

9f9a394f-0f07-4ce5-8f94-e8b4e125511f-0
00:22:44.600 --> 00:22:51.129
So what you can see on these charts is
basically that our risk of motor vehicle

9f9a394f-0f07-4ce5-8f94-e8b4e125511f-1
00:22:51.129 --> 00:22:57.250
accidents is directly opposite to our
levels of alertness as determined by

9f9a394f-0f07-4ce5-8f94-e8b4e125511f-2
00:22:57.250 --> 00:22:58.720
circadian rhythms.

92fa2963-1501-4117-899f-f2f0a724dbc7-0
00:22:59.720 --> 00:23:04.221
We have our lowest alertness levels
around sort of 4:00 AM in the morning in

92fa2963-1501-4117-899f-f2f0a724dbc7-1
00:23:04.221 --> 00:23:08.196
the early hours and that's also the
highest risk for car accidents,

92fa2963-1501-4117-899f-f2f0a724dbc7-2
00:23:08.196 --> 00:23:12.640
even though there aren't that many people
on the roads at this time of day.

a5c4a883-d53e-4f31-8337-4108728553d8-0
00:23:14.520 --> 00:23:21.473
The other sort of peak in rather the sort
of low in alertness that we notice might

a5c4a883-d53e-4f31-8337-4108728553d8-1
00:23:21.473 --> 00:23:23.400
be your post lunch low.

5054ef44-1b18-4882-8dfe-feb129b1e35d-0
00:23:23.560 --> 00:23:26.240
So for some of you,
you will notice that you know you'll have

5054ef44-1b18-4882-8dfe-feb129b1e35d-1
00:23:26.240 --> 00:23:28.920
to your lunch and then you feel like
you're in need of a nap.

778ae8d0-d5f1-40f4-a6fb-56ff3b7064b0-0
00:23:29.640 --> 00:23:32.425
Part of that is due to the need to digest
your lunch,

778ae8d0-d5f1-40f4-a6fb-56ff3b7064b0-1
00:23:32.425 --> 00:23:35.520
but the other part of that is due to your
circadian rhythm.

b0dae512-6961-4d73-a9f9-3f9b81cb61b1-0
00:23:35.840 --> 00:23:42.064
So basically what's happening at that
point in time is your sleepiness has been

b0dae512-6961-4d73-a9f9-3f9b81cb61b1-1
00:23:42.064 --> 00:23:42.920
increasing.

9064b0e0-e9c9-46a4-8d0e-4e34196b9802-0
00:23:42.920 --> 00:23:47.413
It's about halfway through your day now,
so you're building up a fair bit of sleep

9064b0e0-e9c9-46a4-8d0e-4e34196b9802-1
00:23:47.413 --> 00:23:49.200
pressure and the desire to sleep.

09984436-d1d0-4cba-bbf4-febd5630a350-0
00:23:49.560 --> 00:23:54.291
But also at the same time,
your circadian rhythm has just started

09984436-d1d0-4cba-bbf4-febd5630a350-1
00:23:54.291 --> 00:23:55.080
decreasing.

a2193fad-e285-4065-9c8c-2ab3a2cc4da2-0
00:23:55.600 --> 00:24:00.268
So your circadian rhythm of alertness is
decreasing and you're sleepiness is

a2193fad-e285-4065-9c8c-2ab3a2cc4da2-1
00:24:00.268 --> 00:24:05.240
increasing and that's why you get that
lull and that desire to sleep after lunch.

6402160a-8846-4115-9bc9-9f5dad7f4f0a-0
00:24:08.280 --> 00:24:13.505
So one of the key takeaways then is to
improve the regularity of our circadian

6402160a-8846-4115-9bc9-9f5dad7f4f0a-1
00:24:13.505 --> 00:24:18.995
vythms to try and improve the quality of
that sleep because our sleep is dependent

6402160a-8846-4115-9bc9-9f5dad7f4f0a-2
00:24:18.995 --> 00:24:23.560
on not only the sleep process,
but also the circadian vythm process.

9f749ee6-f27c-4149-b8d7-6d89daa547a6-0
00:24:24.040 --> 00:24:30.038
And the practical takeaway is to aim for
a consistent bedtime or a consistent wait

9f749ee6-f27c-4149-b8d7-6d89daa547a6-1
00:24:30.038 --> 00:24:30.400
time.

d0513ff9-cd48-4bdb-a73e-5e45de0a6079-0
00:24:30.600 --> 00:24:35.892
And I think most of you who did the
survey recognise that going to bed at the

d0513ff9-cd48-4bdb-a73e-5e45de0a6079-1
00:24:35.892 --> 00:24:41.320
same time and waking up at the same time
each day does have an impact on sleep.

3d5d3c5e-50b2-4654-87df-5bf537e0a282-0
00:24:42.880 --> 00:24:48.418
The advice around aiming for a consistent
bedtime or consistent wait time,

3d5d3c5e-50b2-4654-87df-5bf537e0a282-1
00:24:48.418 --> 00:24:54.400
you can simplify that and just aim for
one or the other because typically if you

3d5d3c5e-50b2-4654-87df-5bf537e0a282-2
00:24:54.400 --> 00:24:59.495
have a consistent bedtime,
you will be able to get a consistent wait

3d5d3c5e-50b2-4654-87df-5bf537e0a282-3
00:24:59.495 --> 00:25:01.120
time after a few days.

1a06ee45-64f9-487b-a237-f5e9e2d52dc1-0
00:25:01.520 --> 00:25:04.253
And equally,
if you have a consistent wait time,

1a06ee45-64f9-487b-a237-f5e9e2d52dc1-1
00:25:04.253 --> 00:25:07.880
you will naturally feel sleepy around the
same time every night.

d464e8ad-bef9-4f7d-979f-674c771701ec-0
00:25:10.520 --> 00:25:16.537
The other aspect of sleep regularity I
want to touch on is around this idea of

d464e8ad-bef9-4f7d-979f-674c771701ec-1
00:25:16.537 --> 00:25:17.680
social jet lag.

660bcfdb-c47e-4f3d-bb8b-bba37a132939-0
00:25:18.200 --> 00:25:24.735
So it is very easy for most of us to go
to bed late on the weekend because we can

660bcfdb-c47e-4f3d-bb8b-bba37a132939-1
00:25:24.735 --> 00:25:29.040
and because we have time to sleep in on
the weekends.

06c0ec33-3674-4dca-b66b-3921ed47752e-0
00:25:30.360 --> 00:25:36.141
And so if the time we go to bed and the
time we wake up is later on weekends

06c0ec33-3674-4dca-b66b-3921ed47752e-1
00:25:36.141 --> 00:25:39.670
compared to work day nights or weekday
nights,

06c0ec33-3674-4dca-b66b-3921ed47752e-2
00:25:39.670 --> 00:25:45.677
it means that on Mondays we're forced to
get up earlier and forced to go to bed

06c0ec33-3674-4dca-b66b-3921ed47752e-3
00:25:45.677 --> 00:25:47.480
earlier on Sunday night.

3ace386b-70f2-413d-a393-646d113d322f-0
00:25:47.880 --> 00:25:54.198
And that causes a type of jet lag because
we're essentially trained ourselves over

3ace386b-70f2-413d-a393-646d113d322f-1
00:25:54.198 --> 00:25:59.299
the weekend to go to bed later,
and then we're forced to shift our

3ace386b-70f2-413d-a393-646d113d322f-2
00:25:59.299 --> 00:26:02.040
circadian rhythm earlier on Mondays.

6951c746-30d5-4a22-877e-e61e6d23c968-0
00:26:05.240 --> 00:26:11.107
So having a consistent bedtime and a
consistent wait time on both work days

6951c746-30d5-4a22-877e-e61e6d23c968-1
00:26:11.107 --> 00:26:15.200
and weekends will help overcome that
social jet lag.

753f79d0-6b91-45eb-bace-2cf24597d112-0
00:26:19.200 --> 00:26:20.840
What about for shift workers?

30a875ae-04d3-4fa2-a180-1571d10a30f6-0
00:26:20.840 --> 00:26:25.247
I know some of you who did the survey are
shift workers and you just can't have

30a875ae-04d3-4fa2-a180-1571d10a30f6-1
00:26:25.247 --> 00:26:29.600
regular bedtimes and wait times because
your work dictates when you can sleep.

ede492f0-1860-49e1-9da6-b27345387b51-0
00:26:30.360 --> 00:26:37.644
A lot of the advice that we give around
sleep do consider the timing of things

ede492f0-1860-49e1-9da6-b27345387b51-1
00:26:37.644 --> 00:26:42.440
and therefore need to be tailored to
shift workers.

08c16b2b-25e7-4b3f-8a87-116b3acfa462-0
00:26:42.680 --> 00:26:48.993
So our advice around the sleep schedule
and bedtimes awake times is to have the

08c16b2b-25e7-4b3f-8a87-116b3acfa462-1
00:26:48.993 --> 00:26:54.360
same bedtime and the same wake time for a
particular type of shift.

2d653940-3f09-47bc-bdc9-ceed4a24c8f5-0
00:26:54.360 --> 00:26:58.107
So if you work day shifts,
your bedtimes are going to be consistent

2d653940-3f09-47bc-bdc9-ceed4a24c8f5-1
00:26:58.107 --> 00:27:01.138
for your day shifts,
whereas if you work night shifts,

2d653940-3f09-47bc-bdc9-ceed4a24c8f5-2
00:27:01.138 --> 00:27:04.720
you're going to have a consistent bedtime
for your night shifts.

00a22215-0a0e-4708-8d9d-e589aafbc147-0
00:27:05.040 --> 00:27:10.084
And I've put a link here to the sleep
guidelines for shift workers because we

00a22215-0a0e-4708-8d9d-e589aafbc147-1
00:27:10.084 --> 00:27:14.675
do know that you know, they,
you do have different needs to people who

00a22215-0a0e-4708-8d9d-e589aafbc147-2
00:27:14.675 --> 00:27:15.840
work office hours.

c6b46f74-cfcd-458a-9305-dcfa613c5db7-0
00:27:16.080 --> 00:27:21.582
And so they're worthwhile checking out
just to have a look at how the advice is

c6b46f74-cfcd-458a-9305-dcfa613c5db7-1
00:27:21.582 --> 00:27:25.640
tailored to you,
particularly around the timing of things.

d543f2af-4df1-464e-b827-83c7869308c5-0
00:27:29.840 --> 00:27:33.099
OK,
so how else can we improve our circadian

d543f2af-4df1-464e-b827-83c7869308c5-1
00:27:33.099 --> 00:27:38.459
rhythms or the regularity of our
circadian rhythms #1 is to try and spend

d543f2af-4df1-464e-b827-83c7869308c5-2
00:27:38.459 --> 00:27:40.560
time outdoors during the day.

b72d09db-c49b-4c75-9872-ca1863af13e1-0
00:27:41.200 --> 00:27:43.920
This is a chart from a camping study.

6c063919-fd97-4e8f-b8f2-b1678348268c-0
00:27:43.920 --> 00:27:46.640
So essentially,
a bunch of researchers went camping and

6c063919-fd97-4e8f-b8f2-b1678348268c-1
00:27:46.640 --> 00:27:49.360
they had a look at how much light they
were exposed to.

cf1514c3-2bd4-4c6d-99b1-02fb11fa59c8-0
00:27:50.520 --> 00:27:53.320
I think it's in the Rocky Mountains in
Colorado.

a8a8369f-d641-41d3-a39f-82f51e1f5f3a-0
00:27:53.680 --> 00:28:00.522
So you can see here that in black is the
levels of natural light exposure and in

a8a8369f-d641-41d3-a39f-82f51e1f5f3a-1
00:28:00.522 --> 00:28:04.240
grey are the levels of electrical
lighting.

d357e1ae-c45f-48fd-b673-56320e68980e-0
00:28:04.240 --> 00:28:08.829
So what they would normally get if they
spent the day in the office,

d357e1ae-c45f-48fd-b673-56320e68980e-1
00:28:08.829 --> 00:28:12.288
and what you can see is that natural
light is many,

d357e1ae-c45f-48fd-b673-56320e68980e-2
00:28:12.288 --> 00:28:16.080
many times brighter than artificial light
in the office.

e4bd7957-2917-4d4f-ad94-e48a5d037faa-0
00:28:16.440 --> 00:28:17.960
And you can see the profile.

1fcfdf81-6928-43e0-a046-8bec75b1ed49-0
00:28:17.960 --> 00:28:19.858
Oh,
I should mention that this is double

1fcfdf81-6928-43e0-a046-8bec75b1ed49-1
00:28:19.858 --> 00:28:20.600
plotted as well.

cd0b30d7-6508-4f31-9de4-da1a9c955f6c-0
00:28:20.600 --> 00:28:26.330
So it's two days of natural light
exposure compared to two days of light

cd0b30d7-6508-4f31-9de4-da1a9c955f6c-1
00:28:26.330 --> 00:28:31.040
exposure in their office or in their
normal daily routines.

04f04327-5efb-45c7-9f7f-bf3d7dc69168-0
00:28:32.520 --> 00:28:38.183
And I think the profiles of the light are
really different as well because they're

04f04327-5efb-45c7-9f7f-bf3d7dc69168-1
00:28:38.183 --> 00:28:42.687
getting under camping conditions,
they're spending time outdoors,

04f04327-5efb-45c7-9f7f-bf3d7dc69168-2
00:28:42.687 --> 00:28:47.872
they're getting all this sunlight
exposure during the day between the hours

04f04327-5efb-45c7-9f7f-bf3d7dc69168-3
00:28:47.872 --> 00:28:53.400
of sort of eight and 4:00 PM and they're
getting no light exposure after sunset.

69f670b2-f5db-43bf-b50f-84bc3fcdd43e-0
00:28:55.000 --> 00:29:00.486
Whereas in an office environment,
we sort of have a much more blunted

69f670b2-f5db-43bf-b50f-84bc3fcdd43e-1
00:29:00.486 --> 00:29:04.640
profile where we get some light during
office hours,

69f670b2-f5db-43bf-b50f-84bc3fcdd43e-2
00:29:04.640 --> 00:29:09.969
mostly indoor office lighting,
but we're also getting a fair bit of

69f670b2-f5db-43bf-b50f-84bc3fcdd43e-3
00:29:09.969 --> 00:29:14.280
light compared to not getting any at all
after sunset.

16a6c3fc-1924-469a-9761-634d70287921-0
00:29:14.560 --> 00:29:20.922
So that profile of light exposure that we
get is very different to the one that our

16a6c3fc-1924-469a-9761-634d70287921-1
00:29:20.922 --> 00:29:25.240
circadian rhythms actually evolved to try
and cope with.

c7dcb002-0182-4da5-b234-66d8c1179ae2-0
00:29:28.080 --> 00:29:32.120
So it's very confusing for our cicadian
rhythms.

0786c990-6f70-4119-a1c6-e65ecf2a0f44-0
00:29:32.320 --> 00:29:35.360
When we do get light exposure at night.

29f1d44f-35bb-4d86-8773-667ff3a04150-0
00:29:35.440 --> 00:29:38.173
Again,
this is a schematic of what light

29f1d44f-35bb-4d86-8773-667ff3a04150-1
00:29:38.173 --> 00:29:39.640
exposure we would get.

88a5513e-098f-4d99-96e4-bdd5e8c2abb9-0
00:29:40.840 --> 00:29:42.720
I think this study is in Melbourne
actually.

205e6120-ea8b-4bc6-b05c-8a23e239a6a0-0
00:29:43.040 --> 00:29:49.149
So our light exposure due to natural
sunset is in yellow and our home lighting

205e6120-ea8b-4bc6-b05c-8a23e239a6a0-1
00:29:49.149 --> 00:29:50.000
is in blue.

43fa0162-3cb0-4a6f-aa23-d688aed34ca0-0
00:29:50.680 --> 00:29:54.160
And you can see that we're getting lots
of artificial light at night.

1a551a21-ff71-4464-9b61-428fd7114fa9-0
00:29:54.560 --> 00:30:02.007
But the other thing to realise also is
that our artificial lighting is very dim

1a551a21-ff71-4464-9b61-428fd7114fa9-1
00:30:02.007 --> 00:30:05.080
relative to bright natural light.

4b538f43-a351-400c-bd53-6c6070c5e6f7-0
00:30:05.400 --> 00:30:09.062
So we,
what we want is basically bright days and

4b538f43-a351-400c-bd53-6c6070c5e6f7-1
00:30:09.062 --> 00:30:09.960
dark nights.

ccbedd1e-22bb-48de-9c81-1d9738c7d9e9-0
00:30:10.280 --> 00:30:16.475
And what we're getting instead when we're
spending time indoors is sort of not very

ccbedd1e-22bb-48de-9c81-1d9738c7d9e9-1
00:30:16.475 --> 00:30:19.720
bright days,
but also not very dark nights.

b7acd05e-0b11-45d9-8d43-2e318ac8537e-0
00:30:20.480 --> 00:30:26.080
And and that's making our circadian
responses.

1c073023-e4bc-47c6-9243-0d70ac516c23-0
00:30:26.320 --> 00:30:32.320
It's changing them from what they've
evolved to, which of course,

1c073023-e4bc-47c6-9243-0d70ac516c23-1
00:30:32.320 --> 00:30:36.320
brings us to the role of screens and
sleep.

3f62667a-85be-443e-812f-d3cc1861614e-0
00:30:36.320 --> 00:30:39.990
I'm sure you've all heard this advice
about avoiding electronic screens and

3f62667a-85be-443e-812f-d3cc1861614e-1
00:30:39.990 --> 00:30:40.280
sleep.

a2fa8c6a-c7fa-4a28-9ba8-9d5cf742eb88-0
00:30:40.640 --> 00:30:45.665
And that's because the cells in our eyes
that detect light for the purpose of

a2fa8c6a-c7fa-4a28-9ba8-9d5cf742eb88-1
00:30:45.665 --> 00:30:50.562
circadian rhythms are most sensitive to
the wavelengths that the electronic

a2fa8c6a-c7fa-4a28-9ba8-9d5cf742eb88-2
00:30:50.562 --> 00:30:51.400
screens emit.

4ef681d7-015d-4264-8902-1246b45b0ca4-0
00:30:51.400 --> 00:30:54.120
So that's around sort of blue green type
screens.

17e6ccea-2218-47e2-9257-c938c6c2e960-0
00:30:54.440 --> 00:31:00.500
If you are interested in the particular
light profile of your electronic devices,

17e6ccea-2218-47e2-9257-c938c6c2e960-1
00:31:00.500 --> 00:31:04.640
you can go to this website I've got on
the screen here.

9e37f4fb-9702-4dbf-ab09-5ff623a0ece0-0
00:31:04.640 --> 00:31:08.546
Just you know,
what's the light expert emitted by an

9e37f4fb-9702-4dbf-ab09-5ff623a0ece0-1
00:31:08.546 --> 00:31:09.800
iPhone look like.

f32ea661-024b-47de-be8a-2bdc24b5f243-0
00:31:10.120 --> 00:31:18.475
And you can see in grey is the is the
chart for what wavelengths our melanopsin

f32ea661-024b-47de-be8a-2bdc24b5f243-1
00:31:18.475 --> 00:31:25.368
cells or our special light detecting
cells for circadian rhythms,

f32ea661-024b-47de-be8a-2bdc24b5f243-2
00:31:25.368 --> 00:31:32.680
they're most sensitive to wavelengths
around that 460 nanometer mark.

6257e6af-1aa1-4e9d-b95e-3b6fed740125-0
00:31:32.960 --> 00:31:38.546
And you can see of course,
your iPhone is also emitting a lot of

6257e6af-1aa1-4e9d-b95e-3b6fed740125-1
00:31:38.546 --> 00:31:43.788
light in that range,
so hence the advice to avoid screens as

6257e6af-1aa1-4e9d-b95e-3b6fed740125-2
00:31:43.788 --> 00:31:48.000
much as possible,
particularly close to bedtime.

df29d020-bb5b-4c57-b101-0c2ec7a8512d-0
00:31:51.160 --> 00:31:56.573
So this was an exercise I believe the
Fitness Passport team shared with you,

df29d020-bb5b-4c57-b101-0c2ec7a8512d-1
00:31:56.573 --> 00:31:59.666
and you might want to do it for
yourselves,

df29d020-bb5b-4c57-b101-0c2ec7a8512d-2
00:31:59.666 --> 00:32:02.759
but just to be aware of light and
darkness.

ce0a6b15-f809-4428-b880-50cd53f0df19-0
00:32:03.040 --> 00:32:09.734
I've taken some pictures with a light
metre app on my phone to show how bright,

ce0a6b15-f809-4428-b880-50cd53f0df19-1
00:32:09.734 --> 00:32:16.344
you know your normal phone is compared to
what happens if you use dark mode or

ce0a6b15-f809-4428-b880-50cd53f0df19-2
00:32:16.344 --> 00:32:18.520
night shift or night mode.

6725a7ba-1f14-4108-bb77-e9b791b80de4-0
00:32:20.560 --> 00:32:23.040
It does help make a difference.

65d3d2f0-55bb-4a63-a697-380be72672da-0
00:32:23.760 --> 00:32:27.768
The other thing to know is that you know
when we talk about lux,

65d3d2f0-55bb-4a63-a697-380be72672da-1
00:32:27.768 --> 00:32:29.680
we're talking about the bright.

ae4ccae9-49b0-4177-af57-8778b82c1507-0
00:32:29.760 --> 00:32:32.688
Also,
one lux is the brightness of 1 candle one

ae4ccae9-49b0-4177-af57-8778b82c1507-1
00:32:32.688 --> 00:32:33.360
metre away.

535bb15d-c702-43e0-b815-71b7d63f4701-0
00:32:33.680 --> 00:32:39.320
So we're just trying to put a measurement
on those levels of brightness.

131d2e76-fddc-4c78-b0c3-250a1658720e-0
00:32:40.480 --> 00:32:44.868
This is another example of, you know,
looking at your electronic screen at

131d2e76-fddc-4c78-b0c3-250a1658720e-1
00:32:44.868 --> 00:32:48.320
night compared to the same electronic
screen in dark mode.

c36c6031-098f-4808-a099-090809e9e812-0
00:32:48.560 --> 00:32:52.840
So it does make a difference to how much
light you're receiving through the eyes.

84fcfcb3-2635-4a75-893e-e865ea5699a8-0
00:32:53.280 --> 00:32:57.934
In an ideal scenario,
you wouldn't be using screens at all

84fcfcb3-2635-4a75-893e-e865ea5699a8-1
00:32:57.934 --> 00:32:58.960
after sunset.

a981c83d-e8f0-45e2-a605-f063d3a80225-0
00:32:59.280 --> 00:33:01.080
But I do understand that, yeah.

8cdd3050-3b94-45ee-843d-c4074a7e0ce7-0
00:33:01.080 --> 00:33:03.200
You know, they're a part of life.

e959b1e8-e290-4fc7-8a4a-6ae6d64fd2e0-0
00:33:03.200 --> 00:33:06.684
And so you do sometimes have to do work
or you know,

e959b1e8-e290-4fc7-8a4a-6ae6d64fd2e0-1
00:33:06.684 --> 00:33:10.760
do your personal things on a computer,
on a phone after dark.

8f4b73ab-e6f3-4785-9c50-1b3df6586286-0
00:33:13.000 --> 00:33:14.760
So how important is light?

667df272-f509-4084-955b-44ab4dcefb5b-0
00:33:14.760 --> 00:33:17.434
I'm sure some of you will be sitting
there going, well,

667df272-f509-4084-955b-44ab4dcefb5b-1
00:33:17.434 --> 00:33:21.160
I can still fall asleep and go to bed
even though I've been on my smartphone.

b82588b0-3639-41c9-bb9f-78b84a205d1c-0
00:33:21.320 --> 00:33:23.360
And that's absolutely fantastic.

a4fe9891-e76e-4855-8eec-21f1520d1d19-0
00:33:23.640 --> 00:33:28.305
I guess who we're targeting with the
light based advice tend to be the people

a4fe9891-e76e-4855-8eec-21f1520d1d19-1
00:33:28.305 --> 00:33:30.996
who are more sensitive to light than
others,

a4fe9891-e76e-4855-8eec-21f1520d1d19-2
00:33:30.996 --> 00:33:36.020
and they're the ones who tend to be night
owls because light has a strong impact on

a4fe9891-e76e-4855-8eec-21f1520d1d19-3
00:33:36.020 --> 00:33:36.319
them.

28ff74c0-1d33-41bc-8b87-b3ad964fec03-0
00:33:36.480 --> 00:33:42.839
It's very easy for them to go to bed
later and later and it's very hard to

28ff74c0-1d33-41bc-8b87-b3ad964fec03-1
00:33:42.839 --> 00:33:48.520
essentially do the opposite and not be
influenced by the lighting.

af993cff-a86f-4a11-9727-5de78c697405-0
00:33:48.800 --> 00:33:54.960
So this is just an example of that
information.

eedbaa24-ceaa-43de-9817-85b3c08cec06-0
00:33:55.240 --> 00:34:00.510
So you may have heard of melatonin,
which is sometimes known as the sleep

eedbaa24-ceaa-43de-9817-85b3c08cec06-1
00:34:00.510 --> 00:34:01.080
hormone.

c488802e-fecc-419d-a045-a5eed4abcb91-0
00:34:01.360 --> 00:34:06.384
Essentially, as soon as it gets dark,
that's a cue for our brain and

c488802e-fecc-419d-a045-a5eed4abcb91-1
00:34:06.384 --> 00:34:10.243
particularly our pineal gland to generate
melatonin,

c488802e-fecc-419d-a045-a5eed4abcb91-2
00:34:10.243 --> 00:34:13.520
melatonin which prepares the body for
sleep.

0779e65c-9eca-4606-a88c-cbc0b6f6f0f4-0
00:34:13.880 --> 00:34:21.448
So melatonin is rising after sunset and
what we see in people who are sensitive

0779e65c-9eca-4606-a88c-cbc0b6f6f0f4-1
00:34:21.448 --> 00:34:28.071
to light, they're much more,
there's a greater reduction in melatonin

0779e65c-9eca-4606-a88c-cbc0b6f6f0f4-2
00:34:28.071 --> 00:34:30.720
at very low levels of light.

9939bf75-f5bd-4438-ad43-5353c1f7bd99-0
00:34:30.720 --> 00:34:35.280
So I said 1 lux is equivalent to 1 candle
a metre away from me.

024333e8-57e9-4b22-ac2b-d3d1e6eab9c0-0
00:34:35.640 --> 00:34:39.828
So even with the brightness of only 10
candles a metre away from me,

024333e8-57e9-4b22-ac2b-d3d1e6eab9c0-1
00:34:39.828 --> 00:34:44.320
melatonin suppression is seen in those
people who are sensitive to light.

70a6b97b-3df2-4ad1-977b-1994c1a988a2-0
00:34:44.720 --> 00:34:49.736
Whereas for other people it's not until
they get to sort of supermarket levels of

70a6b97b-3df2-4ad1-977b-1994c1a988a2-1
00:34:49.736 --> 00:34:53.040
lighting that their sleep is influenced
by the light.

58e534eb-6aca-4c0c-b705-34629b08ec2f-0
00:34:53.360 --> 00:34:56.440
So there is a very big range there.

d1c3b756-a2da-47c2-a205-90057c28baf4-0
00:34:57.960 --> 00:35:02.452
So again,
take home message is really for the night

d1c3b756-a2da-47c2-a205-90057c28baf4-1
00:35:02.452 --> 00:35:06.513
owls,
be more aware of your light exposure and

d1c3b756-a2da-47c2-a205-90057c28baf4-2
00:35:06.513 --> 00:35:10.920
avoid screens and electronic devices
after sunset.

dad56eaf-9d5c-4a94-9b29-6de4062d8c5a-0
00:35:14.040 --> 00:35:17.320
And then the next question that commonly
comes is, is watching TV.

80f23e4d-15e7-4456-b871-9e4712acc996-0
00:35:17.320 --> 00:35:17.800
OK.

45882ce9-898a-4e68-ab02-08382f914edb-0
00:35:18.160 --> 00:35:24.851
So I think most of you in the pre survey
said that watching TV in bed disrupts

45882ce9-898a-4e68-ab02-08382f914edb-1
00:35:24.851 --> 00:35:26.800
sleep and that is true.

6c23a4e0-2715-45c4-9a19-8ba836297e10-0
00:35:26.800 --> 00:35:29.360
But there's different aspects of TV to
consider.

fcea4c14-89ed-4250-8f2e-8c37b40a1205-0
00:35:29.720 --> 00:35:33.639
So we talked about light at night and
actually from a light at night

fcea4c14-89ed-4250-8f2e-8c37b40a1205-1
00:35:33.639 --> 00:35:36.139
perspective,
if you are watching TV in say,

fcea4c14-89ed-4250-8f2e-8c37b40a1205-2
00:35:36.139 --> 00:35:40.342
for instance, your living room,
your TV probably isn't emitting that much

fcea4c14-89ed-4250-8f2e-8c37b40a1205-3
00:35:40.342 --> 00:35:43.240
light because you're sitting sort of
further away.

ce2f538a-9493-4023-8a71-8f97233875c3-0
00:35:43.640 --> 00:35:47.228
If you're watching TV on in bed in your,
you know,

ce2f538a-9493-4023-8a71-8f97233875c3-1
00:35:47.228 --> 00:35:51.520
with your laptop close to your eyes,
that's not recommended.

ba260cfd-6e15-4e32-abaf-1785f4704902-0
00:35:52.360 --> 00:35:56.880
There's the stimulating content of the TV
show that you're watching.

8f2bc619-f8b0-4c50-a81e-70cd37aa9a86-0
00:35:56.880 --> 00:36:03.299
That's something to be aware of,
but the main thing I think I would like

8f2bc619-f8b0-4c50-a81e-70cd37aa9a86-1
00:36:03.299 --> 00:36:10.422
you to sort of go home with is the idea
that watching TV in bed or doing work in

8f2bc619-f8b0-4c50-a81e-70cd37aa9a86-2
00:36:10.422 --> 00:36:17.546
bed is not recommended because we want to
link being in bed and the bedroom with

8f2bc619-f8b0-4c50-a81e-70cd37aa9a86-3
00:36:17.546 --> 00:36:20.800
being asleep rather than being awake.

efc3ddfe-79fa-4f60-8c53-d953904bd66e-0
00:36:21.240 --> 00:36:24.867
So yes,
watching in TV in bed we consider as

efc3ddfe-79fa-4f60-8c53-d953904bd66e-1
00:36:24.867 --> 00:36:26.480
disruptive to sleep.

51f12d62-c75a-4b97-8114-2c2d97b484fb-0
00:36:30.440 --> 00:36:35.361
And that brings me to the idea of
stimulus control it's called,

51f12d62-c75a-4b97-8114-2c2d97b484fb-1
00:36:35.361 --> 00:36:41.283
which is really a simple idea of the
bedroom and the bed should be linked or

51f12d62-c75a-4b97-8114-2c2d97b484fb-2
00:36:41.283 --> 00:36:43.360
associated with with sleep.

d8b7f29f-5adc-49b2-85fd-807d38046aa0-0
00:36:43.760 --> 00:36:50.236
And we don't want to introduce ideas of
being awake or actually being awake in

d8b7f29f-5adc-49b2-85fd-807d38046aa0-1
00:36:50.236 --> 00:36:52.040
bed or in the bedroom.

43f5d499-a3ec-4eba-ae89-7d1a8cee8cf3-0
00:36:52.600 --> 00:36:57.610
And so you may have heard the advice of
what's called the bed restriction,

43f5d499-a3ec-4eba-ae89-7d1a8cee8cf3-1
00:36:57.610 --> 00:37:02.286
which is that if you're unable to sleep
after about 20 or 30 minutes,

43f5d499-a3ec-4eba-ae89-7d1a8cee8cf3-2
00:37:02.286 --> 00:37:05.560
get out of bed,
do something else and try later.

1777a51c-0de7-4622-a817-880edafd7ace-0
00:37:06.120 --> 00:37:09.012
Now,
I can see that this one in the pre survey

1777a51c-0de7-4622-a817-880edafd7ace-1
00:37:09.012 --> 00:37:10.920
was a little bit controversial.

9ca29faf-b409-4ec7-a169-3eb508c7b3dd-0
00:37:12.360 --> 00:37:14.600
It's absolutely fine to stay in bed.

06287517-de3f-4f8a-8b5d-428976ea57c0-0
00:37:15.000 --> 00:37:18.960
If you're someone who occasionally sort
of wakes up and you know,

06287517-de3f-4f8a-8b5d-428976ea57c0-1
00:37:18.960 --> 00:37:23.520
for 20 minutes and then you sort of
slowly drift back to bed, that's sorry,

06287517-de3f-4f8a-8b5d-428976ea57c0-2
00:37:23.520 --> 00:37:26.640
slowly drift back to sleep,
that's absolutely fine.

b7709d18-8380-4d9d-97fd-b97598ac2dea-0
00:37:27.640 --> 00:37:30.640
The advice is really important though.

62d94291-8586-43ed-b4ec-9a13269a2a6a-0
00:37:31.000 --> 00:37:35.820
If you are someone who habitually wakes
up and can't sleep for half an hour and

62d94291-8586-43ed-b4ec-9a13269a2a6a-1
00:37:35.820 --> 00:37:40.520
you're just lying there looking at your
clock going, well, I need to wake up,

62d94291-8586-43ed-b4ec-9a13269a2a6a-2
00:37:40.520 --> 00:37:43.472
you know,
tomorrow morning for an early meeting,

62d94291-8586-43ed-b4ec-9a13269a2a6a-3
00:37:43.472 --> 00:37:45.159
why can't I get back to bed?

f8ad8815-e294-4a34-8f6a-3dc0ec7ab4f9-0
00:37:45.760 --> 00:37:52.685
It's really about not trying to sleep and
trying to remove yourself from the bed so

f8ad8815-e294-4a34-8f6a-3dc0ec7ab4f9-1
00:37:52.685 --> 00:37:59.198
that when you are in bed you are asleep
and you can reassure yourself that the

f8ad8815-e294-4a34-8f6a-3dc0ec7ab4f9-2
00:37:59.198 --> 00:38:00.600
bed is for sleep.

f317f4ea-b384-4fbc-b69e-ed2ee28b02d6-0
00:38:03.040 --> 00:38:08.122
I think it goes probably without saying
that all your electronic devices and

f317f4ea-b384-4fbc-b69e-ed2ee28b02d6-1
00:38:08.122 --> 00:38:11.884
working in bed,
all those things are known as and that's

f317f4ea-b384-4fbc-b69e-ed2ee28b02d6-2
00:38:11.884 --> 00:38:16.240
all part of stimulus control and having a
good sleep environment.

435cee7a-f3a9-4fdf-855c-bf865e7942a0-0
00:38:20.800 --> 00:38:27.186
So I think I've talked already about sort
of the importance of waking behaviours,

435cee7a-f3a9-4fdf-855c-bf865e7942a0-1
00:38:27.186 --> 00:38:33.104
but here I'll talk a little bit more
piece meal about individual behaviours

435cee7a-f3a9-4fdf-855c-bf865e7942a0-2
00:38:33.104 --> 00:38:36.609
that contribute to the quality of our
sleep,

435cee7a-f3a9-4fdf-855c-bf865e7942a0-3
00:38:36.609 --> 00:38:41.360
but which also feedback into the quality
of our wakefulness.

273b1582-ac5c-4453-bcf3-e7441c13659b-0
00:38:41.640 --> 00:38:46.640
And really it's this idea that what we do
while we're awake is really important.

3d54ac0f-2e74-4d44-9183-8192d165091a-0
00:38:46.840 --> 00:38:51.078
It feeds into our sleep and then sort of
feeds back into what we do when we're

3d54ac0f-2e74-4d44-9183-8192d165091a-1
00:38:51.078 --> 00:38:51.400
awake.

f39e59e6-e515-4e8a-904b-d20582530000-0
00:38:51.600 --> 00:38:56.560
So it can be a virtuous cycle,
but it can also be a harmful cycle.

8e60612e-ff1e-4752-bea8-b073ab16301d-0
00:38:59.520 --> 00:39:02.924
OK,
so maybe #1 on your list as Fitness

8e60612e-ff1e-4752-bea8-b073ab16301d-1
00:39:02.924 --> 00:39:06.840
passport members is physical activity,
right?

73d0fdce-1383-4b4e-9631-1ee561f0d2ae-0
00:39:06.840 --> 00:39:11.792
So we know that we should aim for five
hours of moderate intensity physical

73d0fdce-1383-4b4e-9631-1ee561f0d2ae-1
00:39:11.792 --> 00:39:16.680
activity each week or 2 1/2 hours of
vigorous intensity exercise per week.

cfbd57c9-be4a-4cff-bc49-892a5644ea99-0
00:39:16.680 --> 00:39:18.520
These are the current national guidelines.

2793301a-481c-4be3-aa60-ebbbff4ecac3-0
00:39:19.200 --> 00:39:24.403
Moderate intensity physical activity is
exercise that you can do but still carry

2793301a-481c-4be3-aa60-ebbbff4ecac3-1
00:39:24.403 --> 00:39:25.560
on a conversation.

e6412339-fa00-4f7e-9409-6ad2a1e2d1fa-0
00:39:26.240 --> 00:39:30.433
Whereas vigorous intensity exercise is
where you're exercising such that you're

e6412339-fa00-4f7e-9409-6ad2a1e2d1fa-1
00:39:30.433 --> 00:39:34.521
huffing and puffing and you can't carry
on a conversation with somebody while

e6412339-fa00-4f7e-9409-6ad2a1e2d1fa-2
00:39:34.521 --> 00:39:35.360
you're doing it.

cde62a52-3f80-400c-a0f0-703bd236805c-0
00:39:36.480 --> 00:39:41.720
What we know is that physical activity
improves the quality of our sleep.

4bfb3b21-e423-4358-ad4e-141b80e7207c-0
00:39:41.960 --> 00:39:46.822
It increases the total time that we're
actually asleep when we're in bed,

4bfb3b21-e423-4358-ad4e-141b80e7207c-1
00:39:46.822 --> 00:39:50.240
and it also makes it easier to help us
fall asleep.

8890becc-e256-4497-98f4-e6d3391750a0-0
00:39:51.560 --> 00:39:59.300
Now we're there's some uncertainty is
around the idea of should we exercise

8890becc-e256-4497-98f4-e6d3391750a0-1
00:39:59.300 --> 00:40:02.560
within two hours of our bedtime?

36144556-d162-4429-9001-a0b00b58c7e2-0
00:40:03.440 --> 00:40:08.604
Now historically we didn't recommend
exercising strenuously within two hours

36144556-d162-4429-9001-a0b00b58c7e2-1
00:40:08.604 --> 00:40:12.360
of bedtime because we thought that would
disrupt sleep.

0b781a1e-3439-4bf6-9760-8d6e4613fe42-0
00:40:13.120 --> 00:40:17.557
Now I think there's a bit more research
come out to say,

0b781a1e-3439-4bf6-9760-8d6e4613fe42-1
00:40:17.557 --> 00:40:23.629
we know that if you start an exercise
programme and you do this sort of close

0b781a1e-3439-4bf6-9760-8d6e4613fe42-2
00:40:23.629 --> 00:40:27.600
to sleep,
it will change the nature of your sleep.

28fefdcb-0552-4af5-b828-385d5390817f-0
00:40:27.720 --> 00:40:32.760
But once you get into that exercise,
it does not disrupt your sleep.

891910ef-1352-4a92-8a33-2f02302377d6-0
00:40:34.400 --> 00:40:38.760
But it's unfortunately an ongoing area of
research.

eba5db74-c109-4e09-81ec-7ef8df3c4292-0
00:40:39.680 --> 00:40:46.128
And one of the reasons why exercising
before bedtime might still disrupt sleep

eba5db74-c109-4e09-81ec-7ef8df3c4292-1
00:40:46.128 --> 00:40:51.760
is because of the role physical activity
has on a circadian rhythms.

12fadb6a-1f12-42fb-b20c-2061925ca95b-0
00:40:52.160 --> 00:40:56.029
So we know that if we exercise outdoors
during the day,

12fadb6a-1f12-42fb-b20c-2061925ca95b-1
00:40:56.029 --> 00:41:01.418
that's a good opportunity to get light
exposure and synchronise our circadian

12fadb6a-1f12-42fb-b20c-2061925ca95b-2
00:41:01.418 --> 00:41:03.560
rhythms to the day night cycle.

bb2683f7-50fe-4f40-8389-d0653463ea68-0
00:41:04.400 --> 00:41:10.886
But now there's new research to say that
exercise by itself, separately from light,

bb2683f7-50fe-4f40-8389-d0653463ea68-1
00:41:10.886 --> 00:41:13.280
might act on circadian rhythms.

d96b7bbc-750a-46b7-9b59-f277b9ad82f9-0
00:41:14.400 --> 00:41:20.654
So if we exercise at moderate intensity
for one hour in the morning or in the

d96b7bbc-750a-46b7-9b59-f277b9ad82f9-1
00:41:20.654 --> 00:41:24.583
afternoon,
what we see is that exercise seems to

d96b7bbc-750a-46b7-9b59-f277b9ad82f9-2
00:41:24.583 --> 00:41:30.998
bring forward people's natural bedtimes,
so makes you fall asleep about an hour

d96b7bbc-750a-46b7-9b59-f277b9ad82f9-3
00:41:30.998 --> 00:41:31.640
earlier.

bb9bcb7f-52a4-4034-ac60-b7694eb5d426-0
00:41:32.360 --> 00:41:35.493
Whereas when people exercised in the
evening,

bb9bcb7f-52a4-4034-ac60-b7694eb5d426-1
00:41:35.493 --> 00:41:39.240
the exercise actually delayed their
circadian rhythms.

57edb198-84fd-4ea8-987a-0a6367aace88-0
00:41:39.520 --> 00:41:45.894
So meaning that their natural bedtimes or
the time at which they naturally would

57edb198-84fd-4ea8-987a-0a6367aace88-1
00:41:45.894 --> 00:41:49.200
feel sleepy, was delayed by about an hour.

e808d6c1-0c2e-462b-85d8-5320219547b5-0
00:41:49.720 --> 00:41:53.226
So this is, I guess,
one reason to be cautious about

e808d6c1-0c2e-462b-85d8-5320219547b5-1
00:41:53.226 --> 00:41:58.188
exercising too late because not only is
there an impact of the exercise on

e808d6c1-0c2e-462b-85d8-5320219547b5-2
00:41:58.188 --> 00:42:01.827
circadian rhythms,
but while you're exercising you are

e808d6c1-0c2e-462b-85d8-5320219547b5-3
00:42:01.827 --> 00:42:03.680
exposed to artificial light.

2216b4e1-5739-44ef-a8e9-27a647b28765-0
00:42:04.880 --> 00:42:10.261
Having said that, you know,
if exercising within two hours of bedtime

2216b4e1-5739-44ef-a8e9-27a647b28765-1
00:42:10.261 --> 00:42:16.180
is the only time you can exercise,
I think everyone recognises that physical

2216b4e1-5739-44ef-a8e9-27a647b28765-2
00:42:16.180 --> 00:42:19.640
activity is incredibly important for
health.

0285576b-23c9-4b46-b4de-fcf9549aa7ee-0
00:42:19.640 --> 00:42:22.320
So we're not going to sort of discourage
that.

db0c67c0-d8aa-42e0-8d15-0294a003e582-0
00:42:22.680 --> 00:42:27.500
And we really need sort of a bit more
research here to try and figure out what

db0c67c0-d8aa-42e0-8d15-0294a003e582-1
00:42:27.500 --> 00:42:29.880
exactly this piece of advice should be.

5312aebe-ad58-4dbc-8ce6-c6f81a37e6af-0
00:42:31.600 --> 00:42:34.640
So sorry I can't be more definitive on
that point.

00630437-4ef0-43c8-bdec-4e0ef0fd6df4-0
00:42:35.320 --> 00:42:39.200
I guess to take home is really be aware
of your light exposure.

6c8b02b4-8336-42ed-8858-e78d086ada1a-0
00:42:39.440 --> 00:42:44.116
If you're someone who's not that
sensitive and exercise before bed is the

6c8b02b4-8336-42ed-8858-e78d086ada1a-1
00:42:44.116 --> 00:42:46.960
only time you can do it,
feel free to do it.

f697d711-f611-4c38-87ec-0d391e9a56e9-0
00:42:47.120 --> 00:42:53.138
I should add that this is specific to
more strenuous or moderate to vigorous

f697d711-f611-4c38-87ec-0d391e9a56e9-1
00:42:53.138 --> 00:42:53.920
intensity.

6713c84b-cf63-4fc2-ac73-f84a215d67be-0
00:42:53.920 --> 00:42:57.734
Exercise doesn't apply to things like
yoga and Pilates,

6713c84b-cf63-4fc2-ac73-f84a215d67be-1
00:42:57.734 --> 00:43:03.320
which is at a lower intensity and doesn't
seem to have the same effects on sleep.

3dec44ab-c429-426b-8a54-5d4aa8a037f0-0
00:43:07.400 --> 00:43:09.360
I'll talk a little bit about alcohol.

404f0f43-a109-4b7e-9068-c349055121ca-0
00:43:09.360 --> 00:43:13.640
I think most of you are already aware
that yes, alcohol does impact sleep.

40726473-88f4-456f-a6e9-7e15826ea2a3-0
00:43:14.960 --> 00:43:19.560
Basically the more alcohol you have
within about two hours of sleep,

40726473-88f4-456f-a6e9-7e15826ea2a3-1
00:43:19.560 --> 00:43:23.160
the greater the impact of that alcohol on
your sleep.

418bf5e7-e081-4c15-99c6-5f08c1dd4a00-0
00:43:23.160 --> 00:43:26.574
So there's,
if you have 4 or more strength standard

418bf5e7-e081-4c15-99c6-5f08c1dd4a00-1
00:43:26.574 --> 00:43:29.726
drinks,
there's about a 5 to 10% change in your

418bf5e7-e081-4c15-99c6-5f08c1dd4a00-2
00:43:29.726 --> 00:43:30.120
sleep.

d39cf369-a9fb-4aec-b150-0e8d9c2b24c1-0
00:43:30.400 --> 00:43:32.000
So what does that change look like?

4df1f1f6-1ec4-48fd-a8b0-5e2eb2f33e36-0
00:43:33.160 --> 00:43:35.964
Usually means,
and I'm sorry I have a lot of technical

4df1f1f6-1ec4-48fd-a8b0-5e2eb2f33e36-1
00:43:35.964 --> 00:43:39.177
language on this slide,
but basically it means you fall asleep

4df1f1f6-1ec4-48fd-a8b0-5e2eb2f33e36-2
00:43:39.177 --> 00:43:39.840
more quickly.

d54de03d-b9e9-4583-943b-f7ac3168899a-0
00:43:41.360 --> 00:43:45.910
It increases what's called slow weight
sleep, which is your deep sleep,

d54de03d-b9e9-4583-943b-f7ac3168899a-1
00:43:45.910 --> 00:43:51.093
but unfortunately it delays the start of
your REM sleep in the second half of the

d54de03d-b9e9-4583-943b-f7ac3168899a-2
00:43:51.093 --> 00:43:54.760
night and also decreases the amount of
REM sleep we have.

c45935d3-fd61-4fe4-b1a7-634c3f9397f1-0
00:43:55.960 --> 00:44:01.929
The other thing that alcohol increases is
the amount of wakefulness or what's

c45935d3-fd61-4fe4-b1a7-634c3f9397f1-1
00:44:01.929 --> 00:44:07.440
called WAZO wakefulness after sleep onset
over the course of the night.

dc38b2de-3b0a-4452-8694-f85a08975ae5-0
00:44:07.840 --> 00:44:13.221
So it is changing the nature of your
sleep and overall introducing more

dc38b2de-3b0a-4452-8694-f85a08975ae5-1
00:44:13.221 --> 00:44:18.080
wakefulness and reducing the total amount
of sleep that you get.

69cb6db2-ee8d-4cc0-b421-5c2e081ac497-0
00:44:18.400 --> 00:44:22.970
So even though it helps you fall asleep,
exercise, exercise,

69cb6db2-ee8d-4cc0-b421-5c2e081ac497-1
00:44:22.970 --> 00:44:28.440
alcohol really isn't recommended as a way
to try and promote your sleep.

f039bff6-4d9f-4a39-a5cd-b59cb8ea1256-0
00:44:32.640 --> 00:44:36.920
The other one that people are already
aware of is around caffeine.

d83a5be9-ffc6-44ec-8371-0f8a4082fcf6-0
00:44:36.920 --> 00:44:42.203
I think the main thing to be aware of
with caffeine is that the timing of

d83a5be9-ffc6-44ec-8371-0f8a4082fcf6-1
00:44:42.203 --> 00:44:47.843
ingestion is really important because of
the half life of caffeine being quite

d83a5be9-ffc6-44ec-8371-0f8a4082fcf6-2
00:44:47.843 --> 00:44:48.200
long.

9b55cccf-fe4d-420d-9705-5207a98825a9-0
00:44:48.560 --> 00:44:55.744
So it takes about six hours for your body
to process half of the caffeine that

9b55cccf-fe4d-420d-9705-5207a98825a9-1
00:44:55.744 --> 00:44:57.200
you've consumed.

210a7619-b493-48bf-a536-3c59df012e5e-0
00:44:57.600 --> 00:45:01.981
And so if you work sort of backwards from
your bedtime,

210a7619-b493-48bf-a536-3c59df012e5e-1
00:45:01.981 --> 00:45:06.520
do you still want that amount of caffeine
in your system?

d34aafff-75d7-432b-b972-266f550cb6d2-0
00:45:06.520 --> 00:45:13.344
So if you went to bed at 10:00 PM and you
had a coffee at 4:00 in the afternoon,

d34aafff-75d7-432b-b972-266f550cb6d2-1
00:45:13.344 --> 00:45:20.000
then you're still going to have around
100 grammes of caffeine in your system.

339e0305-f4b3-4f39-9272-edecd0eb5ca5-0
00:45:21.120 --> 00:45:23.868
So again,
this is something that's sort of

339e0305-f4b3-4f39-9272-edecd0eb5ca5-1
00:45:23.868 --> 00:45:27.000
dependent on individual sensitivity to
caffeine.

bc3c4b8d-aefd-4df4-bba7-79d9d546cefe-0
00:45:27.280 --> 00:45:31.956
But if you are sensitive,
it would be ideal to basically avoid

bc3c4b8d-aefd-4df4-bba7-79d9d546cefe-1
00:45:31.956 --> 00:45:33.960
caffeine in the afternoons.

81848bbc-8ebb-427f-b2c9-b0cf64153fa6-0
00:45:34.280 --> 00:45:39.228
And I think the advice from my colleagues
in nutrition is to be very aware of what

81848bbc-8ebb-427f-b2c9-b0cf64153fa6-1
00:45:39.228 --> 00:45:43.401
things contain caffeine because there are
things like dark chocolate,

81848bbc-8ebb-427f-b2c9-b0cf64153fa6-2
00:45:43.401 --> 00:45:47.276
which can contain a fair bit of caffeine
depending on, you know,

81848bbc-8ebb-427f-b2c9-b0cf64153fa6-3
00:45:47.276 --> 00:45:51.449
how much you eat and energy,
energy drinks where the caffeine content

81848bbc-8ebb-427f-b2c9-b0cf64153fa6-4
00:45:51.449 --> 00:45:52.879
may not be that obvious.

f52a0429-5402-4d62-916e-febefde4e35c-0
00:45:54.120 --> 00:45:59.425
The other sort of newer research that's
coming out about caffeine is that again,

f52a0429-5402-4d62-916e-febefde4e35c-1
00:45:59.425 --> 00:46:03.880
it seems to be something that potentially
delays circadian rhythms.

727bc11e-fbc9-4446-b245-07c212b3bf61-0
00:46:04.040 --> 00:46:08.545
So this particular study found that if
you had a double,

727bc11e-fbc9-4446-b245-07c212b3bf61-1
00:46:08.545 --> 00:46:14.395
double espressos 3 hours before bed,
it actually pushed back your natural

727bc11e-fbc9-4446-b245-07c212b3bf61-2
00:46:14.395 --> 00:46:17.320
bedtime by about by about 40 minutes.

7c897db8-bbc0-42b5-8ac4-641ace5a3643-0
00:46:17.760 --> 00:46:24.391
And that's not including the direct
impact of caffeine on your sleep quality

7c897db8-bbc0-42b5-8ac4-641ace5a3643-1
00:46:24.391 --> 00:46:25.080
as well.

45ec4b30-c504-40a0-899d-846f7e4abbe4-0
00:46:28.040 --> 00:46:30.740
OK,
so the main takeaways from this talk are

45ec4b30-c504-40a0-899d-846f7e4abbe4-1
00:46:30.740 --> 00:46:32.360
really to prioritise sleep.

813d4e24-e273-4a58-9bea-db098dfd0bb0-0
00:46:32.760 --> 00:46:36.184
Allow enough,
allow yourself enough time in bed for

813d4e24-e273-4a58-9bea-db098dfd0bb0-1
00:46:36.184 --> 00:46:40.003
sleep gives you give yourself a bit of
time to wind down,

813d4e24-e273-4a58-9bea-db098dfd0bb0-2
00:46:40.003 --> 00:46:44.612
go to bed and wake up at the same time
every day if you possibly can,

813d4e24-e273-4a58-9bea-db098dfd0bb0-3
00:46:44.612 --> 00:46:46.720
including weekends and holidays.

9b95f176-50a4-4f2c-9d42-14f4179dd62d-0
00:46:46.960 --> 00:46:51.546
And be aware of and use light to your
advantage and use all the blue light

9b95f176-50a4-4f2c-9d42-14f4179dd62d-1
00:46:51.546 --> 00:46:55.400
philtres that you have on your computers
and your smartphones.

dc7e09b6-2380-43a1-9564-d47801c9e452-0
00:46:55.680 --> 00:47:01.720
But more importantly, spend time outdoors,
particularly soon after you wake up

dc7e09b6-2380-43a1-9564-d47801c9e452-1
00:47:01.720 --> 00:47:07.377
because that's when we're expecting
bright light in the mornings and that

dc7e09b6-2380-43a1-9564-d47801c9e452-2
00:47:07.377 --> 00:47:13.494
will help you go to bed at the same time
and wake up around the same time every

dc7e09b6-2380-43a1-9564-d47801c9e452-3
00:47:13.494 --> 00:47:13.800
day.

e45d472b-6922-455f-b3c7-a0002a513b55-0
00:47:15.520 --> 00:47:15.880
OK.

ccac1e2d-839e-4082-9755-722172abf5e5-0
00:47:16.760 --> 00:47:20.656
If you do feel like you need professional
help for sleep problems,

ccac1e2d-839e-4082-9755-722172abf5e5-1
00:47:20.656 --> 00:47:23.680
it's important to be aware of sort of who
to go to.

058a169a-6616-4c14-8d88-de54f2f95db1-0
00:47:23.920 --> 00:47:30.564
Go to your GP in the first instance and
they will refer you to either a sleep

058a169a-6616-4c14-8d88-de54f2f95db1-1
00:47:30.564 --> 00:47:35.334
physician who is a specialist in
respiratory disorders,

058a169a-6616-4c14-8d88-de54f2f95db1-2
00:47:35.334 --> 00:47:37.720
but also a sleep specialist.

59c0126f-d719-4046-b6b6-20d5ec71ecaa-0
00:47:38.000 --> 00:47:42.338
And you know,
they can do things like an overnight

59c0126f-d719-4046-b6b6-20d5ec71ecaa-1
00:47:42.338 --> 00:47:48.718
sleep study and diagnose particular sleep
disorders if there is a problem,

59c0126f-d719-4046-b6b6-20d5ec71ecaa-2
00:47:48.718 --> 00:47:50.760
generally with insomnia.

9e083a62-7e47-446f-a88b-78c4e01e4891-0
00:47:50.760 --> 00:47:56.070
So that's difficulties with sleep on more
nights than not during the week and a

9e083a62-7e47-446f-a88b-78c4e01e4891-1
00:47:56.070 --> 00:47:59.920
significant impairment in what you can do
during the day.

e97e0a4e-5cc7-477f-94a4-3b5fabcdf810-0
00:48:00.640 --> 00:48:05.120
You will most likely to be referred to a
clinical psychologist with sleep training.

c9d7c2d6-b7b3-4631-b93b-aecc4d0182d9-0
00:48:06.120 --> 00:48:10.832
One of the things that you could do for
yourself is to have a look at online

c9d7c2d6-b7b3-4631-b93b-aecc4d0182d9-1
00:48:10.832 --> 00:48:12.240
treatment for insomnia.

6f61d2d1-629a-4d84-a319-07aeaffcfe40-0
00:48:12.240 --> 00:48:18.022
So this this way up has a good online
cognitive behavioural therapy for

6f61d2d1-629a-4d84-a319-07aeaffcfe40-1
00:48:18.022 --> 00:48:22.600
insomnia course that you might like to
look into before.

8242f893-f481-417d-8194-03556d5fb18c-0
00:48:22.600 --> 00:48:26.600
Maybe you want to seek professional
treatment.

d698fa00-9831-494e-b2ba-b16534fa0a11-0
00:48:28.680 --> 00:48:33.800
And then other resources are just around
different aspects of sleep.

656a32c1-dde5-418a-95f9-442414f45320-0
00:48:33.800 --> 00:48:37.807
I mean, this is a really,
really big topic and my talk just really

656a32c1-dde5-418a-95f9-442414f45320-1
00:48:37.807 --> 00:48:40.440
touches the sort of the top of the
iceberg.

e661c41b-cd9f-49e5-afc7-fdde5c172281-0
00:48:41.840 --> 00:48:45.623
There are some books that talk about
South Internal Time is a great book on

e661c41b-cd9f-49e5-afc7-fdde5c172281-1
00:48:45.623 --> 00:48:46.520
circadian rhythms.

f06cf713-e974-4154-9324-8b9a29025596-0
00:48:47.080 --> 00:48:52.355
Matthew Walker's While We Sleep has been
on the bestseller lists for a long time

f06cf713-e974-4154-9324-8b9a29025596-1
00:48:52.355 --> 00:48:54.440
and hopefully is a great primer.

aae827f5-b545-4ac8-a64b-83b473c88d9d-0
00:48:55.280 --> 00:48:59.702
Hopefully you will have read it,
but it is a great primer as to why sleep

aae827f5-b545-4ac8-a64b-83b473c88d9d-1
00:48:59.702 --> 00:49:00.480
is important.

33f0bb3a-97c2-4ddb-95dc-2e8e4cfc3c13-0
00:49:01.120 --> 00:49:04.091
If you're worried about sleep in your
kids,

33f0bb3a-97c2-4ddb-95dc-2e8e4cfc3c13-1
00:49:04.091 --> 00:49:09.360
have a listen to this podcast from the
Murdoch Children's Research Institute.

f4e672b4-cc87-4eb9-ada4-4e59b8ee0738-0
00:49:09.880 --> 00:49:15.680
If you're someone who enjoys napping,
there's a great book on naps.

83fa9b65-4eb1-4c6e-ab64-d8879a6e59aa-0
00:49:16.000 --> 00:49:21.219
And then if you're worried about sort of
bed partners and potentially, you know,

83fa9b65-4eb1-4c6e-ab64-d8879a6e59aa-1
00:49:21.219 --> 00:49:24.827
you have one,
one partner who is a shift worker and you

83fa9b65-4eb1-4c6e-ab64-d8879a6e59aa-2
00:49:24.827 --> 00:49:30.240
work office hours and you have different
sleep schedules and you're thinking about,

83fa9b65-4eb1-4c6e-ab64-d8879a6e59aa-3
00:49:30.240 --> 00:49:31.400
oh, what do we do?

7b8a1ea4-cbb4-4699-9769-afbd0ccc671e-0
00:49:32.240 --> 00:49:37.131
A Sleeping Apart is a great book by an
Australian author that sort of deals with

7b8a1ea4-cbb4-4699-9769-afbd0ccc671e-1
00:49:37.131 --> 00:49:38.400
some of these issues.

7453931c-8976-4a36-becd-4eb08474f275-0
00:49:38.600 --> 00:49:40.640
And I think I've mentioned the links
already.

3feca1f9-5d50-440e-a242-542b9f26d922-0
00:49:41.280 --> 00:49:45.720
So thank you very much and I'll hand over
to Toby for questions.

c421f1d6-7741-4778-ba23-5ef7f221be25-0
00:49:47.760 --> 00:49:51.200
So, and thank you, that's very insightful.

1de2f62b-7851-424d-bd85-60160cd53bb1-0
00:49:51.200 --> 00:49:53.756
It's really,
it's a obviously a huge topic to cover,

1de2f62b-7851-424d-bd85-60160cd53bb1-1
00:49:53.756 --> 00:49:57.520
but really appreciate you, you know,
giving us a, an overview of all of that.

53a4f670-d681-4333-9a5c-81dcec54680b-0
00:49:57.520 --> 00:50:01.360
It's really fantastic to get some real
interesting points.

69e340eb-d7b3-4af2-8eb8-eaee07b03373-0
00:50:01.400 --> 00:50:05.165
I I'm particularly interested in hearing
about circadian rhythms and how they're,

69e340eb-d7b3-4af2-8eb8-eaee07b03373-1
00:50:05.165 --> 00:50:07.600
it just regulates so many processes
within the body.

776713dd-365e-45bd-91a2-d7636be1314c-0
00:50:08.200 --> 00:50:10.825
Absolutely no,
I have a fair amount of work to do,

776713dd-365e-45bd-91a2-d7636be1314c-1
00:50:10.825 --> 00:50:13.400
particularly with my sleep efficiency and
things.

fffbd833-6a60-45cb-bcbd-56b2cdeffda5-0
00:50:13.400 --> 00:50:15.519
So, you know, certainly keen to,
to look at a,

fffbd833-6a60-45cb-bcbd-56b2cdeffda5-1
00:50:15.519 --> 00:50:18.856
a whole range of those things and
hopefully that's provided people with a

fffbd833-6a60-45cb-bcbd-56b2cdeffda5-2
00:50:18.856 --> 00:50:20.480
bit of some great info to take home.

6f108f23-247d-4637-b568-91fa1256e96d-0
00:50:21.640 --> 00:50:23.280
Now I, I did just want to expand.

4102d945-4d74-4959-be41-6ade369b722f-0
00:50:23.280 --> 00:50:25.488
So I know we had,
there's been quite a few questions raised

4102d945-4d74-4959-be41-6ade369b722f-1
00:50:25.488 --> 00:50:26.040
in the Q&A.

c0ab6c79-7b64-4754-afc1-d907dee74786-0
00:50:26.040 --> 00:50:27.040
So thank you for those.

408629a5-13c3-456b-8169-b5a59d1462b7-0
00:50:27.040 --> 00:50:29.057
And I'm not sure that we're going to get
time to,

408629a5-13c3-456b-8169-b5a59d1462b7-1
00:50:29.057 --> 00:50:31.760
to hit all of those given that we are
sort of running out of time.

ad2be541-9319-45b5-b0af-435250a20ff1-0
00:50:32.600 --> 00:50:35.347
We did ask people to,
to provide some questions in the pre

ad2be541-9319-45b5-b0af-435250a20ff1-1
00:50:35.347 --> 00:50:36.000
event service.

56d8a814-8df0-4a9e-8347-b13f88989b1a-0
00:50:36.000 --> 00:50:37.858
So look,
thank you so much for those people that

56d8a814-8df0-4a9e-8347-b13f88989b1a-1
00:50:37.858 --> 00:50:38.200
did that.

2b800aad-9c01-4fba-8663-8d304d81da6a-0
00:50:38.480 --> 00:50:43.684
There were a few questions,
a number of questions that got asked and

2b800aad-9c01-4fba-8663-8d304d81da6a-1
00:50:43.684 --> 00:50:49.793
we've broken it down into some sort of
key themes and I just thought I'd briefly

2b800aad-9c01-4fba-8663-8d304d81da6a-2
00:50:49.793 --> 00:50:53.640
touch on some of those that came up with
you soon.

42fbf912-97d1-4e4f-8e78-1ad158c0153b-0
00:50:54.440 --> 00:50:57.431
I know you touched on melatonin,
but there was a,

42fbf912-97d1-4e4f-8e78-1ad158c0153b-1
00:50:57.431 --> 00:51:01.800
quite a few people had asked about
melatonin, its general effectiveness.

cc08e2ef-dfe7-40b1-8069-97a29c10b2ff-0
00:51:01.800 --> 00:51:06.878
And then also with for people during
pregnancy or also during sleep

cc08e2ef-dfe7-40b1-8069-97a29c10b2ff-1
00:51:06.878 --> 00:51:12.480
disruptions due to hormonal changes such
as menopause, that sort of thing.

ea925899-2907-4967-881f-fde05b5e2747-0
00:51:12.480 --> 00:51:15.960
And, and are you able to speak to,
to that?

6b0755d1-e066-4ab5-a4e2-6b6a7db35fed-0
00:51:15.960 --> 00:51:19.400
Yeah, so I'll,
I'll talk about supplements first.

0d6d37e0-120a-42d7-be85-dff48a6f59af-0
00:51:19.840 --> 00:51:25.257
So in general,
melatonin is only available by

0d6d37e0-120a-42d7-be85-dff48a6f59af-1
00:51:25.257 --> 00:51:28.320
prescription in Australia.

aeae87c4-7d69-4aca-afbc-aaa46cea8d31-0
00:51:28.560 --> 00:51:34.146
So if you think you do need to take it,
please do go to your GP and ask them

aeae87c4-7d69-4aca-afbc-aaa46cea8d31-1
00:51:34.146 --> 00:51:34.800
about it.

bdaf795d-2526-4403-9b4d-5426c55c8f91-0
00:51:35.960 --> 00:51:42.526
I believe the advice is a it's currently
only available for people who are aged 55

bdaf795d-2526-4403-9b4d-5426c55c8f91-1
00:51:42.526 --> 00:51:46.640
and above for their,
that's what it's approved for.

7407a5fc-a242-4a94-9b7b-110d23376f62-0
00:51:46.640 --> 00:51:50.000
It's approved for improving sleep in
people aged 55 and above.

1df6c49d-f2b5-444d-8103-19cf32bdb763-0
00:51:50.600 --> 00:51:53.400
Now having said that,
I know you can get melatonin overseas.

e0fd979c-666c-4a13-84fb-52ef55b817b1-0
00:51:53.400 --> 00:51:55.840
If you travel,
you can get melatonin supplements.

1eb8e384-9446-4ab7-a7f8-fc5308e96a35-0
00:51:57.160 --> 00:52:01.692
And so again,
I would probably recommend that you speak

1eb8e384-9446-4ab7-a7f8-fc5308e96a35-1
00:52:01.692 --> 00:52:06.305
to your GP about it,
mainly because of potential sort of

1eb8e384-9446-4ab7-a7f8-fc5308e96a35-2
00:52:06.305 --> 00:52:07.600
safety concerns.

66de721b-24c0-46eb-98d0-01a011037d7d-0
00:52:07.600 --> 00:52:11.884
We know there's been some research to
show that sometimes when you buy

66de721b-24c0-46eb-98d0-01a011037d7d-1
00:52:11.884 --> 00:52:14.600
melatonin over the counter in North
America,

66de721b-24c0-46eb-98d0-01a011037d7d-2
00:52:14.600 --> 00:52:19.005
there's quite a bit of sort of very
variability in the dose of melatonin

66de721b-24c0-46eb-98d0-01a011037d7d-3
00:52:19.005 --> 00:52:21.480
that's in each sort of tablet or capsule.

96e013f2-c6e3-4ebf-bff0-5022e339df8d-0
00:52:22.800 --> 00:52:28.522
And the other thing is just make sure to
take your melatonin at the right time for

96e013f2-c6e3-4ebf-bff0-5022e339df8d-1
00:52:28.522 --> 00:52:31.625
you,
which is depending on when you go to go

96e013f2-c6e3-4ebf-bff0-5022e339df8d-2
00:52:31.625 --> 00:52:35.279
to sleep,
it's generally in the hour before bedtime.

ed95917c-2787-431b-bd8c-1e5f299a1f17-0
00:52:35.280 --> 00:52:43.120
It's generally used as a sleep aid rather
than a cue to the circadian rhythm per SE.

d6adaa66-cae1-41e0-b1a2-04606692a92c-0
00:52:43.400 --> 00:52:47.664
But if you have, you know,
a circadian disorder or if you're a shift

d6adaa66-cae1-41e0-b1a2-04606692a92c-1
00:52:47.664 --> 00:52:50.507
worker,
you can use melatonin as a cue to the

d6adaa66-cae1-41e0-b1a2-04606692a92c-2
00:52:50.507 --> 00:52:54.833
circadian rhythm as well to help you,
you know, adjust, for instance,

d6adaa66-cae1-41e0-b1a2-04606692a92c-3
00:52:54.833 --> 00:52:55.760
to night shift.

84afb8be-517d-433f-a8d2-39317569225a-0
00:52:56.080 --> 00:52:59.773
So, you know,
that's something to talk more to your

84afb8be-517d-433f-a8d2-39317569225a-1
00:52:59.773 --> 00:53:04.815
sleep physician or your sleep
psychologist about if you do use it as a

84afb8be-517d-433f-a8d2-39317569225a-2
00:53:04.815 --> 00:53:06.520
prescription medication.

e916e00d-0723-4e14-868c-4c990038ee94-0
00:53:07.920 --> 00:53:08.080
Great.

0d21b9ac-5c10-40d8-8dd4-07c75e6cade9-0
00:53:08.160 --> 00:53:08.800
OK, thank you.

faf8ad2d-6656-427b-b84d-f25d5e318c06-0
00:53:08.800 --> 00:53:10.000
That's great advice on that.

e690cb54-f017-42ae-a23a-72626d3ee67d-0
00:53:10.720 --> 00:53:13.675
And obviously there's a few up on the
screen there,

e690cb54-f017-42ae-a23a-72626d3ee67d-1
00:53:13.675 --> 00:53:18.280
but there was one other that I was keen
to touch on that got raised a few times.

27aa5f2b-42ac-4ef9-8a76-da2c059d66c4-0
00:53:18.280 --> 00:53:19.560
So it's around sleep stages.

68efcb81-4de4-4143-869a-b065bc9676b9-0
00:53:19.560 --> 00:53:22.294
And again,
I know you touched on this in a talk,

68efcb81-4de4-4143-869a-b065bc9676b9-1
00:53:22.294 --> 00:53:24.080
but around the different stages.

a1ddd1d8-ec8e-4aae-94c4-25647f55cb4e-0
00:53:24.080 --> 00:53:25.520
So light deep R.E.M.

dacf5c78-cac9-478a-8428-11c06022363b-0
00:53:25.520 --> 00:53:25.680
sleep.

4b2ea37f-7891-4e4c-9831-8c13f3ad4d59-0
00:53:25.760 --> 00:53:28.320
And how much of each of these is optimal?

6e180b5c-c5b4-4e82-b637-eb7a0c65af40-0
00:53:28.960 --> 00:53:32.058
Yeah, look,
I want to tell people not to worry about

6e180b5c-c5b4-4e82-b637-eb7a0c65af40-1
00:53:32.058 --> 00:53:34.280
their sleep stages because guess what?

d04fbfcb-a1a7-41d4-ae35-c84c2dd3973d-0
00:53:34.280 --> 00:53:36.000
Your brain is going to work it out for
you.

de8ef08e-ed12-4257-96b9-8fbdd48e54f0-0
00:53:36.280 --> 00:53:39.970
So your natural sleep stages go from,
you know, stage 1,

de8ef08e-ed12-4257-96b9-8fbdd48e54f0-1
00:53:39.970 --> 00:53:45.280
which is the process of falling asleep,
to stage 2, which is sort of light sleep.

02a51021-45a5-480e-9d71-c61e8e6fc09d-0
00:53:45.560 --> 00:53:49.600
And then stage 3 is your deep sleep or
your slow wave sleep.

26292796-860a-4afc-a395-83076a3b4a53-0
00:53:50.080 --> 00:53:53.977
And then you get into your REM sleep,
which sort of in terms of brain activity

26292796-860a-4afc-a395-83076a3b4a53-1
00:53:53.977 --> 00:53:57.480
looks a lot like you're being awake,
but it's also when you're having,

26292796-860a-4afc-a395-83076a3b4a53-2
00:53:57.480 --> 00:53:58.960
you know, your bizarre dreams.

fbfbd0b7-4bca-4588-aebb-3f5878b72710-0
00:54:00.320 --> 00:54:05.055
And I say not to worry about that because
when you're sleep deprived,

fbfbd0b7-4bca-4588-aebb-3f5878b72710-1
00:54:05.055 --> 00:54:09.520
your brain will naturally prioritise deep
sleep, slow wave sleep.

5940242e-aff3-4079-bffa-bf73d5bfb61a-0
00:54:09.800 --> 00:54:14.705
So it will go into that sleep as slow
wave sleep earlier,

5940242e-aff3-4079-bffa-bf73d5bfb61a-1
00:54:14.705 --> 00:54:17.920
over and above the other sleep stages.

2583451f-45d3-4eed-a959-93634d1aec23-0
00:54:18.320 --> 00:54:24.691
So I think the main things to be aware of
when it comes to the sleep stages is your

2583451f-45d3-4eed-a959-93634d1aec23-1
00:54:24.691 --> 00:54:29.469
brain will work it out how much you spend
in each sleep stage,

2583451f-45d3-4eed-a959-93634d1aec23-2
00:54:29.469 --> 00:54:34.702
but also to give yourself the opportunity
to get a full sleep cycle,

2583451f-45d3-4eed-a959-93634d1aec23-3
00:54:34.702 --> 00:54:38.040
particularly at the end of a night's
sleep.

ffa1dee3-cf75-436b-9c74-7bb2e8713730-0
00:54:38.320 --> 00:54:40.867
So, you know,
being woken by your alarm in the middle

ffa1dee3-cf75-436b-9c74-7bb2e8713730-1
00:54:40.867 --> 00:54:44.311
of your deep sleep is horrible,
makes you feel groggy, you're not ready,

ffa1dee3-cf75-436b-9c74-7bb2e8713730-2
00:54:44.311 --> 00:54:47.520
ready to wake up and it's you're in the
middle of that sleep cycle.

bf746184-08ef-4d31-a314-c6bfd24cad28-0
00:54:49.160 --> 00:54:55.485
The other thing I would note is that at
the end of every sleep cycle,

bf746184-08ef-4d31-a314-c6bfd24cad28-1
00:54:55.485 --> 00:55:01.720
which is about 90 minutes,
there's a very brief period of waking up.

5deda470-0eba-46d6-8950-2aaa8a4abbad-0
00:55:02.280 --> 00:55:04.200
That might be one minute,
that might be 5 minutes.

8e22d724-0915-4fd6-8e03-903c2d73945c-0
00:55:04.600 --> 00:55:08.806
Most people don't notice this at all
because there's four to six sleep cycles

8e22d724-0915-4fd6-8e03-903c2d73945c-1
00:55:08.806 --> 00:55:09.400
each night.

d18583ed-6f11-463e-9e18-58d3820a86af-0
00:55:09.400 --> 00:55:11.160
So you might wake up four to six times.

846580c8-9519-432c-94f7-3ba2ef987c58-0
00:55:11.600 --> 00:55:12.800
Most of us don't notice.

3869c7f5-783c-4b83-9f05-531b18d80ca9-0
00:55:13.160 --> 00:55:16.385
If you do notice,
just be aware that you know that's normal

3869c7f5-783c-4b83-9f05-531b18d80ca9-1
00:55:16.385 --> 00:55:19.772
and it's likely that you'll fall asleep
soon within, you know,

3869c7f5-783c-4b83-9f05-531b18d80ca9-2
00:55:19.772 --> 00:55:21.600
and go into your next sleep cycle.

7c0bd2de-e825-4327-99c9-4cce0e67af5f-0
00:55:22.200 --> 00:55:23.440
So that's the two main things.

54c251d1-225e-4061-8665-a714fe0d0f82-0
00:55:24.640 --> 00:55:25.160
Fantastic.

4201f7e2-7e62-4de1-8401-a9fa6c68ea7f-0
00:55:25.160 --> 00:55:25.800
All right, that's great.

ff480789-d9b9-419f-8cb6-c11e408905af-0
00:55:26.200 --> 00:55:29.462
And look across the board there's,
you know lots of lots of excellent

ff480789-d9b9-419f-8cb6-c11e408905af-1
00:55:29.462 --> 00:55:31.560
information hopefully for for everyone
here.

053c66aa-ba02-454b-830b-5854a0ac6c8b-0
00:55:32.960 --> 00:55:35.258
And I know they've been a lot of
questions that have come up on the Q&

053c66aa-ba02-454b-830b-5854a0ac6c8b-1
00:55:35.258 --> 00:55:35.320
A.

fa53b7ac-d949-4a3a-8f82-e6cf4b2033ba-0
00:55:35.320 --> 00:55:38.411
I'm going to probably I'll come on to a
start in a SEC that where we can,

fa53b7ac-d949-4a3a-8f82-e6cf4b2033ba-1
00:55:38.411 --> 00:55:41.795
you can provide some information to us
and we can hopefully answer some of those

fa53b7ac-d949-4a3a-8f82-e6cf4b2033ba-2
00:55:41.795 --> 00:55:42.840
questions down the track.

33578967-0266-4cc0-9bd4-5e2aeb57fba5-0
00:55:43.040 --> 00:55:44.280
I'm conscious of time somewhat.

860059df-13f5-47e8-bde6-d547586393a9-0
00:55:44.280 --> 00:55:47.673
So just before we close proceedings for
the day,

860059df-13f5-47e8-bde6-d547586393a9-1
00:55:47.673 --> 00:55:53.282
I just wanted to quickly loop back into
Fitness Passport and talk about a couple

860059df-13f5-47e8-bde6-d547586393a9-2
00:55:53.282 --> 00:55:58.199
of I'll share some of the feedback we
received from our annual survey.

2f114008-a325-4d4a-90ed-5c9d7da35dd6-0
00:55:58.240 --> 00:55:58.800
Last year.

b91f7e09-77a4-427d-a060-09e994cfe768-0
00:55:58.800 --> 00:56:03.449
We had 22,000 responses,
couple of key ones here, 91% of that 22,

b91f7e09-77a4-427d-a060-09e994cfe768-1
00:56:03.449 --> 00:56:08.803
000 said that Fitness Passport helped
them achieve their movement goals and

b91f7e09-77a4-427d-a060-09e994cfe768-2
00:56:08.803 --> 00:56:11.480
some other interesting stats on there.

20ee01c3-6527-461d-969b-f3c896bdcf07-0
00:56:11.480 --> 00:56:15.456
And part of being part of Fitness
Passport employees said that on average

20ee01c3-6527-461d-969b-f3c896bdcf07-1
00:56:15.456 --> 00:56:18.520
they increased their level of physical
activity by 157%.

03a9551e-a17c-4869-b36c-4b32a62f8006-0
00:56:18.520 --> 00:56:22.613
So from 2 1/2 days per week to 3.
9 days per week since becoming a member

03a9551e-a17c-4869-b36c-4b32a62f8006-1
00:56:22.613 --> 00:56:23.720
of Fitness Passport.

1260d15c-ab5b-4b06-aff7-cfda58c2ff3e-0
00:56:23.720 --> 00:56:26.056
So you know,
there's some great reasons there to to

1260d15c-ab5b-4b06-aff7-cfda58c2ff3e-1
00:56:26.056 --> 00:56:28.482
use Fitness Passport for your benefit and
well being,

1260d15c-ab5b-4b06-aff7-cfda58c2ff3e-2
00:56:28.482 --> 00:56:31.178
whether it be for your mental health,
your physical health,

1260d15c-ab5b-4b06-aff7-cfda58c2ff3e-3
00:56:31.178 --> 00:56:33.199
your sleep health or your work life
balance.

b66fa23a-3d4d-4098-9067-db917c2f327f-0
00:56:33.520 --> 00:56:36.773
You know,
we'd like to just have a look at what

b66fa23a-3d4d-4098-9067-db917c2f327f-1
00:56:36.773 --> 00:56:38.400
Fitness Passport offers.

e40ae316-8173-43ef-83b2-a5b5330fce9b-0
00:56:40.360 --> 00:56:44.241
Really only remains for me to thank
Doctor Usain Bin for her wonderful

e40ae316-8173-43ef-83b2-a5b5330fce9b-1
00:56:44.241 --> 00:56:45.280
presentation today.

a5912fba-089a-4b3a-a627-6b760de2f799-0
00:56:45.600 --> 00:56:48.400
Really appreciative of her expertise and
time.

7f3b1e91-e5ed-4ba2-b0fd-6727b3c54f3d-0
00:56:48.400 --> 00:56:51.400
It was a incredibly insightful and
interesting talk.

216a931c-9454-4cc9-b1f5-cce7b2dc211c-0
00:56:51.720 --> 00:56:55.455
I know I'll be putting your advice to
good use and I trust that there's some

216a931c-9454-4cc9-b1f5-cce7b2dc211c-1
00:56:55.455 --> 00:56:58.560
valuable information that everyone will
take away with you too.

fe4cf2ee-4690-4d4f-937d-e2e80f84da4a-0
00:56:58.920 --> 00:57:00.160
So thank you, Sun.

cb3310a9-bdd2-4b39-b372-47cdc385615a-0
00:57:01.800 --> 00:57:06.099
Now for those of you that have and I,
I was going to just jump in and say I've,

cb3310a9-bdd2-4b39-b372-47cdc385615a-1
00:57:06.099 --> 00:57:10.398
I can see all the great questions and I'm
we're going to try and take them down

cb3310a9-bdd2-4b39-b372-47cdc385615a-2
00:57:10.398 --> 00:57:13.085
somehow and get back to you all with some
sort of

cb3310a9-bdd2-4b39-b372-47cdc385615a-3
00:57:13.085 --> 00:57:17.921
responseyeswevegotthiswebinars@fitnesspassport.com
dot AU email address for anyone that's

cb3310a9-bdd2-4b39-b372-47cdc385615a-4
00:57:17.921 --> 00:57:19.480
got specific questions today.

6a574911-11b9-438b-9ee1-5fbba28409a5-0
00:57:19.720 --> 00:57:23.226
There's a range in the Q&
A that people have put in and I apologise

6a574911-11b9-438b-9ee1-5fbba28409a5-1
00:57:23.226 --> 00:57:26.440
that we haven't had the time to get to
all of those, but we will.

93cad6e3-18d0-4af7-96d1-aaa49264c522-0
00:57:26.480 --> 00:57:29.814
We will attempt to address those and,
and email you back with some,

93cad6e3-18d0-4af7-96d1-aaa49264c522-1
00:57:29.814 --> 00:57:33.640
some responses to see what we can give
you some, some information about that.

2529b424-744e-4af8-a63b-7de08bdc04f8-0
00:57:34.440 --> 00:57:38.106
Just so, so please do send any,
any through to that email address on the

2529b424-744e-4af8-a63b-7de08bdc04f8-1
00:57:38.106 --> 00:57:38.760
screen there.

fc5ab284-91c6-44ef-9def-5a3301878709-0
00:57:38.760 --> 00:57:42.840
There were a couple of questions about
sharing some of the information provided.

257fe707-4fce-48cb-a357-6f926614c524-0
00:57:42.960 --> 00:57:46.698
Happy to share some of those resources
that you provided soon and also that

257fe707-4fce-48cb-a357-6f926614c524-1
00:57:46.698 --> 00:57:50.240
circadian rhythm chart and a few other
things we can share with people.

5cf6027f-2be4-455c-9c7c-6402f5459914-0
00:57:52.440 --> 00:57:55.560
So there will be a post event survey.

bc2c9ca3-c0da-4d63-be54-0bdb121360e4-0
00:57:55.560 --> 00:57:58.799
This,
this has been recorded and we will send

bc2c9ca3-c0da-4d63-be54-0bdb121360e4-1
00:57:58.799 --> 00:58:02.320
it out to everyone to your employers
after today.

892ce660-9c5d-43c4-afb9-86570d6b863c-0
00:58:03.360 --> 00:58:07.562
And so, you know, we,
we really hope you will encourage your

892ce660-9c5d-43c4-afb9-86570d6b863c-1
00:58:07.562 --> 00:58:11.626
colleagues to check it out as well and,
and find out some,

892ce660-9c5d-43c4-afb9-86570d6b863c-2
00:58:11.626 --> 00:58:14.519
some great information about, about sleep.

678dfb2a-73de-41d4-b071-464691fbe668-0
00:58:16.080 --> 00:58:18.120
So I just wanted to really just leave me
that.

232d40da-1d10-457b-98b6-0053c435e0f5-0
00:58:18.280 --> 00:58:19.760
Thank you all for attending today.

79db2390-b3d6-4916-af69-dccd36b5ba7c-0
00:58:19.760 --> 00:58:22.501
We really appreciate everyone's time
being with us,

79db2390-b3d6-4916-af69-dccd36b5ba7c-1
00:58:22.501 --> 00:58:26.771
so do look out for this post event survey
where you can provide some feedback as

79db2390-b3d6-4916-af69-dccd36b5ba7c-2
00:58:26.771 --> 00:58:30.725
well as suggest some other topics and
themes that you would like to see us

79db2390-b3d6-4916-af69-dccd36b5ba7c-3
00:58:30.725 --> 00:58:33.519
cover at any other future Fitness
Passport webinars.

26249279-4be7-4f60-bf63-6abcc47a96e7-0
00:58:34.320 --> 00:58:36.240
So thank you,
Sun Thank you everyone for attending.

7bb32817-a28b-4083-8262-93a34b916018-0
00:58:37.680 --> 00:58:39.440
It's been a great and informative session.

78884772-b141-4f93-b7d0-9a2a1e04b497-0
00:58:39.600 --> 00:58:43.280
We'll reach out to us at the webinars
email address for any other questions.

b48b7c02-032b-4629-8772-c41d3dbb3d5c-0
00:58:43.960 --> 00:58:45.040
And that's it from us today.

926fdad0-ef41-4c7d-8cdd-80db4623f5ae-0
00:58:45.080 --> 00:58:47.720
Remember, keep moving and sleep well,
everyone.

1881e7d3-118f-4cb8-b640-4aa44e08bddc-0
00:58:48.400 --> 00:58:49.160
Thanks everyone.