EP34:Sleep Groove: Are You in Sync with Your Body's Clock?
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Welcome back for another deep dive with us. This time, we're going deep into the world of sleep, but not just, you know, the usual get your eight hours. Right. We're talking about something a little more fundamental. We're diving into Olivia Walsh's book, Sleep Groove. We've got excerpts from it for you today. The forward, the

the intro, and a few chapters that really get into the science of how sleep actually works. It's about more than just counting the hours. Exactly. It's about understanding the rhythms that keep our bodies running. It's like the difference between just knowing the steps to a dance and like really feeling the rhythm. You can go through the motions of getting enough sleep, but without that rhythmic connection, you know, you're missing out on the real benefits. That's a great way to put it. And Walsh starts off with this kind of provocative question.

What if I just stopped sleeping?

Now, we've all pulled an all-nighter at some point. We know it's not fun. But the book goes into some pretty extreme examples, like she talks about this guy Zee back in 1933 who tried to stay awake indefinitely. Oh, wow. Ended up with hallucinations, paranoia, the whole nine yards. It's interesting. Those kinds of extreme cases like Zee or even the radio DJ Peter Tripp who stayed awake for days, they weren't just about pushing physical limits.

They highlight the psychological impact of sleep deprivation. Right. Your mind can start to unravel in some pretty unpredictable ways. So it's not just about being tired. It's about your brain basically short circuiting. But here's where things get a little tricky. Walsh also talks about Randy Gardner, you know, that high school student who stayed awake for 264 hours. Yeah. Almost 11 days.

And supposedly he recovered pretty well. Yeah, that's the thing with sleep deprivation. There's still a lot we don't know. Can humans die from lack of sleep alone? The evidence isn't conclusive. But what is clear is that even if we can bounce back from those extreme cases, chronic sleep restriction, even at what we might think are manageable levels, like, say, six hours a night.

that has significant negative impacts. So those of us thinking, hey, I function fine on six hours, might need to reevaluate. But let's put those extreme cases aside for a second. Walsh's main point is that sleep isn't just about duration. It's about hitting that sleep groove. It's about finding a natural rhythm for your body. Think of it this way. Your body's designed to operate on a 24-hour cycle, a circadian rhythm. This rhythm governs not just sleep,

But hormone release, body temperature, all sorts of processes. And if you're constantly fighting that rhythm, it's like you're trying to, I don't know, force a square peg into a round hole. Yeah, I've definitely felt that mismatch before. But how rigid are these rhythms really? Could I like shift my sleep schedule by a few hours if I really tried? Not so easily.

While light exposure plays a huge role, our circadian rhythms aren't that flexible. Walsh uses this example of trying to adjust to a 22-hour day. Okay. Basically impossible. Our bodies crave that 24-hour cycle. So what does this mean for, you know, our daily lives? Consistency is key. Okay, that makes sense. But what about, you know, those beloved weekend sleep-ins? Surely those are harmless. Right. Well, even though they feel good in the moment, they can throw off your rhythm for the entire week. Oh, no. It's like giving yourself a mini case of jet lag.

Walsh suggests aiming for an earlier bedtime on Friday as a compromise just to help maintain that consistency. All right. That makes sense. Now, here's a concept that really caught my eye. Walsh calls light a drug. Mm-hmm.

And she's not being metaphorical. How does that work exactly? It's incredible how much light can impact our physiology. When light hits our eyes, it triggers a cascade of reactions affecting melatonin production and, you know, influencing those circadian rhythms we were just talking about.

But here's the thing. Not all light is created equal. Yeah, she gets into the nitty gritty science of it talking about these cells called IPRGCs that are particularly sensitive to blue-green light. Right. It's enough to make your head spin. Right. But what I found interesting is that it's not just about avoiding all blue light. Right. It's more nuanced than that.

Daytime light exposure, especially in the morning, is actually beneficial. It helps set your circadian clock. What we need to be mindful of is the intensity and the timing of our light exposure. So like, think about it, the intensity of indoor light.

is nowhere near the power of natural sunlight. Exactly. It's like taking a tiny sip of coffee compared to like downing an espresso. Right. So we need to be more strategic with our light diet. Yes. Dim the lights at night, soak up the sun during the day. It's like we're taking control of this powerful tool that's been influencing us without us even realizing it. Yeah. Yeah.

But what about darkness? Is it just the absence of light or is there more to it? Walsh makes a great point. True darkness is becoming increasingly rare in our modern world. Light pollution, electronic devices. We're bombarded with light even when we think we're in the dark.

And what's even more intriguing is that individual sensitivity to light varies widely. What might seem dim to one person could be enough to suppress melatonin production in another. Wow. So we're all walking around with these different light tolerances and most of us don't even know it. Right. It's like we're all taking different doses of this light drug without a proper prescription. That's a great way to put it. Our modern light environment is like a conglomerate.

a constant experiment, and we're only beginning to understand the full impact it's having on our sleep and our overall health. Okay, so we need to be mindful of both light and darkness. But here's where Walsh throws us a curveball. She throws out this idea that time is fake. Now, I'm no physicist, but that sounds pretty radical. What's she getting at here? Well, she's playing with us a little bit, but there's a deeper point. Our perception of time is heavily influenced by external cues like light and social schedules.

She asks us to imagine like a Truman Show-esque scenario where someone's environment is completely manipulated and the clocks are shifted, say, three hours earlier. Like a real-life time warp. Yeah. I can see where this is going. You're saying that our bodies would eventually adapt to that new schedule, even if it was completely artificial. Exactly. It highlights how much our environment shapes our perception of time.

And it ties back to those chronotypes we hear about, like night owls versus early birds. Walsh argues that if you shift a night owl's environment, say you move them to a different time zone, they would likely adapt and become a morning person. So it's not just about willpower or personality. It's about this complex interplay between our internal clocks and the cues we get from the outside world. Precisely. It's about recognizing that our perception of time isn't absolute.

It's malleable and it's influenced by a whole host of factors. Which makes those conversations about I'm just not a morning person a lot more complex. Definitely. And it raises some interesting questions about those societal rhythms that we try to impose, like, you know, the ever controversial daylight saving time. Oh, don't even get me started on that. I always feel completely out of whack for weeks after the time change.

It's not just you. Walsh debunks the myth of permanent daylight saving time, highlighting the negative impacts it has on our circadian rhythms and our overall health. But even without those big time shifts, a lot of us are experiencing a form of jet lag in our daily lives. Right. I'm talking about social jet lag. Right.

Exactly. It's that mismatch between our natural sleep patterns and the demands of our social schedules. And it's particularly hard on teenagers. They are biologically predisposed to later sleep times, but are forced to wake up early for school. It's like asking them to function at 5 a.m. in adult time. And then there's shift work, which Walsh straight up calls a public health crisis.

And she's not exaggerating. Shift workers are at a significantly higher risk for a whole range of health problems, from cardiovascular disease and obesity to mood disorders and even cancer. We need to start taking the health and safety of shift workers much more seriously. It's clear that time, or at least our perception of it, has a profound impact on our well-being. We're all trying to navigate these external clocks while also trying to listen to our internal ones. But this next part is what truly blew my mind.

Walsh says that your whole body is clocks. I thought it was just the brain calling the shots. That's what's so fascinating about this emerging field of research.

While the brain's master clock, the SCN, acts as the conductor, every organ and system in our body has its own internal clock. These are influenced by things like food, exercise, and even temperature changes. It's this incredible symphony of rhythms playing out inside us. So it's not just about when you go to bed. It's about when you eat, when you work out, even when you take your medications. The timing of everything suddenly matters. Yeah, it really makes you think about like the

the bigger picture, right? Imagine all these internal clocks ticking away in your liver, your heart, your muscles. And if they get out of sync with each other, well, that's where things can really start to go wrong. It's like that old saying, timing is everything. But in this case, we're talking about timing on a cellular level. And Walsh even touches on how this, what is it, internal desynchrony could be linked to some pretty serious health issues, right?

Exactly. Everything from metabolic disorders like diabetes to mood swings and even an increased risk of certain cancers. It makes you realize that sleep isn't just about feeling rested. It's fundamentally tied to our overall health and well-being. So if we're constantly disrupting those internal clocks...

We're essentially messing with our body's ability to function properly, which makes this whole I'll sleep when I'm dead attitude even more alarming. Yeah, it's almost like, wow, that's that's a sobering thought. It makes you realize that our emotions aren't always as straightforward as we think they are. They're influenced by these underlying biological rhythms that we don't always have conscious control over. And those rhythms also play a role in how our bodies process food.

Walsh discusses something called time-restricted eating, or TRE. It's gotten a lot of attention lately. Yeah, I've heard of that. Isn't that just another, like,

trendy diet? It's more nuanced than that. TRE isn't about restricting calories. It's about aligning your eating patterns with your body's natural rhythms. So instead of grazing throughout the day, you can find your meals to a specific window, typically eight to 10 hours. So it's like giving your digestive system a break overnight, allowing it to sync up with your other internal clocks. Exactly. And the research suggests that TRE can have a whole range of benefits from improved blood

blood sugar control and reduced inflammation to better sleep quality and even potential weight loss. So maybe it's not just about what we eat, but when we eat. It's like adding another layer of strategy to our health game. Right. And it's not just about food and mood. Walsh also touches on how circadian rhythms can affect fertility, particularly for shift workers who have irregular sleep patterns.

There's even evidence suggesting that these rhythms can play a role in athletic performance. Think about Olympians adjusting to different time zones. It's about getting your body in sync with the environment to achieve peak performance. It's amazing how much we're learning about the far-reaching influence of these internal clocks. But all this talk about internal clocks and rhythms makes me wonder,

Can we manipulate these rhythms for our benefit? I mean, beyond just adjusting our sleep schedules and meal times. That's where things get really exciting. Walsh introduces this concept of circadian medicine, which is basically a whole new way of thinking about health and treatment, recognizing that timing is crucial. So it's not just about the right drug or therapy. It's about delivering it at the right time for maximum effectiveness. Exactly. She gives the example of temozolomide.

It's a chemotherapy drug used to treat a type of brain cancer. The research shows that the drug's effectiveness can vary drastically depending on the time of day it's administered. Taking it in the morning versus the evening could mean the difference between the drug working or not. Wow, that's incredible. So we're not just passive recipients of treatment anymore. We can actually influence our health outcomes by working with our circadian rhythms. It's about becoming active participants in our own health.

recognizing that our bodies are these dynamic systems that respond differently at different times. It's like figuring out the best time to plant a seed so that it can thrive. That's a great analogy. But if timing is so crucial, what does that mean for how we approach things like surgery or even just like everyday medical care? Walsh highlights how even things like the timing of surgeries can impact outcomes. Studies have shown that surgeries performed in the afternoon often have better results than those done in the morning.

it's thought that our bodies are naturally more resilient during certain times of the day. So even the hospital setting, which is typically a 247 environment, could benefit from a more circadian-aware approach. Exactly. Walsh even mentions a study where restricting IV nutrition to daytime hours led to improved patient recovery. It seems kind of counterintuitive, but it makes sense when you consider that our bodies are primed for different functions at different times. It really challenges this notion that healthcare is just about fixing what's broken.

It's about understanding the natural rhythms of our bodies and working with them to optimize health and healing. It's a paradigm shift. And while Walsh is optimistic about the potential of circadian medicine, she also acknowledges that behavior change is hard. Yeah, it's easy to, you know, grasp these concepts intellectually.

but putting them into practice in our busy, often chaotic lives, that's a whole other challenge. I mean, think about how many of us rely on caffeine to jumpstart our mornings or those late night snacks to power through work deadlines. Right. We're constantly fighting against our natural rhythms, often without even realizing it. But as with anything worthwhile, it starts with awareness.

Once we understand the impact of our choices, we can start making small changes that align with our body's natural rhythms. It's about reclaiming control, not just of our sleep, but of our overall health and well-being. It's about finding that sweet spot where our lives flow in harmony with our internal clocks.

But she doesn't suggest we throw out the alarm clock and live off the grid, right? There's got to be a balance. Exactly. It's not about becoming slaves to our circadian rhythms. It's about finding that middle ground where we honor our body's natural tendencies while also navigating the demands of our modern lives.

So maybe instead of aiming for perfection, it's about making those, you know, small, sustainable adjustments that kind of nudge us in the right direction. Precisely. And while she even talks about how she's loosened up her own approach to sleep over time, she used to be very rigid about her sleep schedule, obsessing over hitting that magical eight-hour mark. But now she's adopted a more intuitive approach. So it's not about following, like,

a set of rules, but rather tuning into your body's individual needs. Yes. She still prioritizes darkness and consistency, but she allows herself some flexibility, listening to her body's cues and adjusting her routine accordingly. It's like she's found a way to honor her natural rhythms without becoming a prisoner to them. That's something I think we can all aspire to. But it's one thing to talk about, you know, turning into your body's cues, and it's another to actually do it.

How do you even begin to recognize those subtle whispers amidst all the noise of modern life? That's the million dollar question. It's a journey of self-discovery and it starts with paying attention. Paying attention to what exactly? To everything. Notice how your energy levels fluctuate throughout the day. Are you a morning person or a night owl? When do you feel most alert and focused? When do you crave movement?

or rest. What foods make you feel energized and which ones leave you feeling sluggish? So it's about becoming like a detective of your own body, looking for clues about your individual rhythms. Exactly. And it's not just about physical sensations either. Pay attention to your mood. When do you feel most creative? When do you feel most irritable or anxious?

those emotional fluctuations can often be tied to your circadian rhythms as well. So it's about taking a holistic view, observing both the physical and emotional landscape of your day. But what if you're someone who feels like their internal clock is totally out of whack?

Where do you even begin to reset it? Walsh emphasizes the importance of starting small. Don't try to, you know, overhaul your entire life overnight. Focus on one or two key areas like light exposure or meal timing and experiment with gradual adjustments. So maybe start by dimming the lights an hour before bed or pushing your dinner time a little bit earlier. Exactly. And be patient with yourself. It takes time for your body to adjust to those new rhythms.

But once you start paying attention and making those small intentional changes, you might be surprised at how much better you feel. It's like you're fine-tuning an instrument, getting all the notes to harmonize. Now, speaking of harmony, Walsh ends the book on a hopeful note, envisioning a future where this understanding of circadian rhythms becomes commonplace. What does that circadian future look like to her?

She paints a picture of a world where we design our lives and our environments to support our natural rhythms. Schools and workplaces with lighting systems that mimic natural daylight, you know, promoting alertness during the day and facilitating sleep at night. That would certainly make those early morning meetings a bit more bearable.

And what about shift work? Is there a way to make those essential jobs less disruptive to people's health? Walsh advocates for better treatment and scheduling of shift workers, recognizing the sacrifices they make and finding ways to minimize the health risks associated with those jobs. It's about creating a society that values rest and understands the importance of aligning with our natural rhythms, a world where pulling an all-nighter isn't like a badge of honor.

but rather a sign that, you know, we need to reevaluate our priorities. Exactly. It's about shifting our mindset from one of conquering time to one of collaborating with it, recognizing that we are not machines, but rather, you know, rhythmic beings. And our health and well-being depend on respecting those rhythms. You know, one of the things that really struck me while we were prepping for this deep dive was that

how Walsh's book isn't just about the science. Right. She like waves in her own personal experiences in a way that makes it all feel so much more relatable. Absolutely. You can tell she's not just reciting facts. She's like lived this journey starting as a sleep deprived college student and then becoming, you know, a researcher that gives her a really unique perspective. Right. Like she talks about how she used to be so rigid with her sleep schedule. Yeah. Almost obsessively chasing those eight hours. But now she's like

embraced a more intuitive approach. And that resonates, right? We often get so caught up in the rules of sleep. Yeah. We forget to actually listen to our own bodies. What's fascinating is how she still emphasizes those core principles, darkness, consistency, but without being so rigid. It's like she found that middle ground between like discipline and self-compassion. Right. That's something I think we could all benefit from.

especially in a culture that often glorifies like pushing ourselves to the limit. Yeah, it's almost like we've lost touch with that innate wisdom that our bodies have. Walsh reminds us that we're not machines, we're rhythmic beings.

And respecting those rhythms is key to like really feeling our best. OK, but let's be real for a second. Not everyone has the luxury of a perfectly consistent sleep schedule. Right. What about those folks who work like night shifts? Yeah. Or have really unpredictable schedules?

Does this whole circadian rhythm thing even apply to them? That's a great question. And it's something that Walsh addresses head on. She doesn't shy away from the challenges of modern life. Right. You know, for shift workers, for example, it's about minimizing the disruption as much as possible. Strategic light exposure, meal timing, everything.

Even things like blackout curtains during the day can make a difference. It's like damage control. Working within the constraints of like a demanding schedule to protect your rhythms as best you can. Exactly. And it highlights a bigger point. We need to create systems that support healthy sleep, not just individual solutions. Right. Imagine a world where...

I don't know, workplaces took circadian rhythms into account when they were scheduling shifts. Or designing lighting. That would be revolutionary. But until then, it's about doing what you can with the resources you have. Right. And for anyone who is struggling with their sleep, Walsh strongly advocates for seeking professional help. It's not a weakness. It's a sign of self-care. I love that. So many of us suffer in silence thinking we should be able to fix it ourselves. But sometimes you need that expert guidance. Yeah.

especially when it comes to, you know, those more chronic sleep issues. There are effective therapies out there. Cognitive behavioral therapy for insomnia, light therapy. It's about finding what works for you. And sometimes just knowing that you're not alone can be incredibly empowering. Now, as we wrap up this deep dive into sleep groove, what's the one big takeaway you hope listeners walk away with? I think it's this.

Your relationship with sleep is unique. It's about tuning into your body's signals, not hearing to like some rigid set of rules.

Pay attention to those subtle cues. Your energy dips, your cravings, even your mood shifts. That's your body speaking to you. It's like learning a new language, the language of your internal rhythm. Exactly. It's not about perfection. It's about progress. Small changes can have a ripple effect, leading to better sleep, better health, and ultimately a more fulfilling life. We hope this deep dive has sparked your curiosity and inspired you to explore your own sleep groove.

Remember, you deserve a good night's rest. And understanding your circadian rhythms is a powerful step toward making that happen. Sweet dreams, everyone.