Peach Podcast
Two guys and an occasional guest breaking open topics on: Purpose, Energy, Attitude, Commitment and Health through shared experiences.
Peach Podcast
S2EP03: Unlocking the Secrets of Sleep and Resilience
The Peach Podcast episode shares a compelling narrative about Doug's bike accident, turning an unexpected mishap into valuable life lessons regarding health and recovery. With insights on self-care, the importance of sleep, and actionable tips for daily health improvements, Doug and Daryl emphasize how resilience and community support enhance our ability to bounce back from life's challenges.
• Doug shares his personal experience with a recent bike accident
• The importance of maintaining health to "cash in" when needed
• Insights into building healthy daily habits
• Highlighting the importance of sleep for overall wellness
• Actionable tips provided for improving sleep quality and hygiene
• Exploring the pervasive issue of sleep procrastination
• Future episode topics and exciting guests are announced
Quote for the week:
“Just because something is hard to obtain doesn’t mean that it’s valuable”
Hey, hey, hey. Welcome to the Peach Podcast. Just a couple of dudes and an occasional guest breaking open topics from everyday life on purpose, energy, attitude, commitment and health. So, if you're ready, listen in as we live to learn from our losses, gain from our gratitude and laugh as we level up. To learn from our losses, gain from our gratitude and laugh as we level up. Always remember, if you ever feel stuck, all you got to do is just start.
Speaker 2:Come on, let's go. Hey, welcome back to Peach Podcast with your friends Doug and Daryl man. We have an amazing topic for you this week. I've got a great outline I want to share with you real quick.
Speaker 3:Hey, doug, I'm going to cut you off right here. We do and we're going to have a great show, but I want to cut in First of all. I just want to tell you personally and all of our listeners who probably heard, doug got into a bit of a bike accident on Saturday and we are thrilled and grateful that you're okay. I know you're still dealing with some effects, some soreness, some other things, so I'm gonna give you a chance to do it, but life is life and life happens sometimes and as I was getting texts from you and David and kind of having FOMO about your writing, all of a sudden it turned real because you had an accident. So one Doug, love you and so happy that you're okay. I know you're still dealing with some lingering effects, but I'll turn it over to you and just very grateful.
Speaker 2:Yeah, well, thank you, daryl, thank you. I didn't really want to hit that today, but because I feel, daryl man, I'll tell you what I know. I had spoken with you earlier. What I'm grateful about right now is that we are people and we surround ourselves with people who take good care of their bodies, their minds, their spirits and man that stuff. Every time you work out, every time you choose to eat something good, every time you meditate, every time you sleep well, man, you are making a deposit into your health, because one day you're going to need to cash that check, You're going to need to make a withdrawal. And I'll tell you what, darrell, saturday I'm barreling down a hill and my cousin Dave, mr Fix-It on Team Peach, he looks over before we hit the hill.
Speaker 2:He looks over at me and he says okay, cousin, there's a couple hairpin turns on this thing. And I had been riding. It was just an amazing day. I had felt good, I was feeling confident, I had crushed the uphill climb and we were going to hit this hill going back down. It was about an hour later. After we climbed, it saw some beautiful scenery. And so he makes the comment about there's some hairpin turns here and there and dah, dah, dah, and I look over at him and I punch him in the arm because we're just kind of cruising side by side, and I said hey, dave, you're riding with the professional man. I got a little cocky, daryl, that shit came back to bite me, man.
Speaker 2:So anyways, we hit the hill and Dave's he's handling man. I see how he is just in the turns, but it's a hill. He's done multiple times. I've never come down this hill. I've climbed it before years ago, but I've never come down it. And I come around this one hairpin turn and this hill is in a very foresty area. So even though it was a beautiful sunny day and oh my gosh, it was gorgeous, the roads were damp because it was very foresty. Coming around this really sharp hairpin turn, I saw Dave ahead of me. He took it like a champ.
Speaker 2:As I hit my brakes I felt my back tire sliding out, so I had to let go of my brakes so that they could re-grip and catch the pavement again, which they did, but unfortunately I was far over into the other oncoming traffic lane. Thank God there was no oncoming traffic, but there was a sort of a cliff, kind of an edge thing. If I was to continue going in that direction. So I hit the brakes again. A second time I hit the brakes. That's the last thing I remember.
Speaker 2:Next thing I know I'm trying to stand up and get myself up on the ground. So I definitely hit my head. My helmet's all jacked up, my ribs got bruised up my shoulder I thought it was dislocated but it wasn't. I gathered myself, got up off the bike, rode home. We had about seven more miles to go. I don't know how I made it, but the bike was working. That's the most important thing. Right, daryl, absolutely. And so you know, went to the ER, got x-rays, did nothing broke, nothing was dislocated. The doctor gave me the when you hit your head protocol, you know concussion protocol Concussion protocol.
Speaker 2:Yeah, he told me what to do and what to avoid and all that other stuff. So, man, sleep. The last few nights was hard dude Cause, just getting out of bed and my ribs every time I coughed or sneezed. It was killing me. But, man, here here's the, the withdrawal I want to talk about, daryl. Here's the withdrawal from the, the health bank account. Right Today I went for an almost five mile run and I had speed repeats worked into my workout and I I told myself when I got up this morning I was going to try and run.
Speaker 2:I didn't think I was going to do my actual workout because I knew it had speed repeats. But, man, I got up this morning, went down to world gym in Hillsborough, did a cold plunge, felt great, came home, put my running gear on and then went for my run and I hit the speed repeats and Strava has that AI coach on there and says man, you did, this is one of your best runs. And I'm like man, I feel great. So, man, I just want to encourage people.
Speaker 2:Man, take care of your health. Take care of your health mentally. Take care of your health physically. Take care of your health emotionally. Take care of your health. Take care of your health mentally. Take care of your health physically. Take care of your health emotionally. Take care of your health nutritionally, because accidents happen, accidents. I didn't plan that to happen, gosh. We were only seven miles from home. I wish it didn't happen, but it did. There's some lessons learned. I talked to Dave about that, some lessons learned. I'll talk about that in another show. But that's enough about I'm doing good today. I'm doing good. Like I said, I went for a five almost five mile run and I crushed it. If my bike was worth it. My bike is being checked by a good friend of ours, jamie. Jamie's going to check it out and after he checks it out, I'll be able to ride.
Speaker 3:And if if he's done by this weekend, I might ride this weekend. If not, I'm not tripping. I got an 11-mile run scheduled for this weekend, so that'll be plenty. But let's get back to this. Well, remember, doug, it's Doug and Daryl podcast, right? I need you, man, so stay healthy, man.
Speaker 2:Stay healthy. Yeah, yeah, for sure, for sure. But yeah, man, daryl, here's what's really awesome. Man, all of you guys, the team reached out, All the people from Sonoma County reached out. You know, family reached out. There was a lot, so much love, just an outpour of love and prayers and good vibes. All the good stuff, man. All that stuff helps, man, it absolutely helps and it keeps you going. I think, daryl, you're the only one that sent me a meme of what's his name, david Goggins.
Speaker 1:David. Goggins Like he's nodding his head like come hard.
Speaker 2:I was just like fucking daryl. That's so funny, I was cracking up man.
Speaker 3:It was good I don't, I don't, I don't.
Speaker 2:Think anybody else on the deck said like that doug they were like he needs to rest, listen to your body. And I was like no, daryl knows what's up. Man, stay hard, baby, we going. So I don't know if, goggins, you're going to listen to this man, but you influencing people, goggins, you influencing people. But you know that man, stay. We staying hard, we staying hard. But there is a, there is a fine line between staying hard and staying stupid. You know what I'm?
Speaker 3:saying Like if.
Speaker 2:I was in pain, pain and something was broken. You know, then you know I got to navigate around that stuff.
Speaker 3:But man Well Doug what you said to me when we first came on here because that was one of the things in the thread a couple of days ago is listen to your body. And you said you woke up this morning and you listened to your body and your body said hey, I'm good, yeah, which is great, you know. And so I still think you did both. Right One I think you're in great shape, good mental attitude, but you did listen to your body, yes, I did.
Speaker 2:You're right. You're absolutely right. I did wake up and I was last night before I went to bed. I did say to myself you know what, if I'm not feeling it, I'm going to listen to my body and maybe just walk instead or do a light run, or if I can only run five steps, then that's what I'm going to do. But I got to try at least. So I did. And, man, the body was saying let's roll, let's roll. So, real quick. I just want to say thank you, thank you to everyone who reached out with a text message, a voice text, a phone call and through the podcast texting platform. Thank you so much for your love, your support, your prayers, everything. It means the world to me. It means the world to me and it's been a big part of my recovery. So, thank you, thank you, thank you. Enough about that, Daryl, man.
Speaker 2:Quick outline of what we're going to do. First of all, man, I asked Daryl last week. Daryl, in our podcast last week you had mentioned, in about a month from now, we're going to talk about sleep. But sleep, it's this in season two. This is our foundation episode, man. So we're gonna put a lot of foundation. We're gonna bring on guests as well and maybe talk a little bit beyond foundation and whatnot. But we'll bring some foundational elements with our guests as well. And so I asked daryl to do some some deep rnd on the sleep talk, because he's he's really passionate about it now. He's listened to some other podcasts, read some stuff on it and so, darrell, I've got some questions for you lined up. I want to pick your brain and I love sleep. I've been working on it for a while. I'm leveling it up in this season right now. So I'm really excited to hear about more science you're going to bring and more evidence you're going to bring, or more research and development you're going to bring on sleep.
Speaker 2:But before we do that, what's coming up man, is the Shamrock dude. We're going to be running the Shamrock in about two months March 15th and 16th, I believe. The 5K, 10k is on the 15th and then the half marathon is on the 16th. We've got at least 12 people in our group are going to be run. We want more, we want 1200. Wouldn't that be awesome? Man Tied to the peach podcast. But we got 12 people who are going to be running on one or the other day. Or, if you're like Daryl or Leanna, you're going to be running on both days, because Daryl's doing the 10 K and the half marathon coach D flex is only doing a half marathon. That's what I'm saying right here, right now. That's all I'm saying.
Speaker 3:And I just want to make a quick shout out. We got Daryl, doug, eric, mark, david, josephine, angelina, marcella, oli, leanna, tony K and Mike D and so we got in. We're going to put together a way to communicate back and forth and we text individually, with a lot of people and some great training going on right now. Doug, really good training.
Speaker 2:So Daryl's going to set up a group chat. Man, we'd love to have more people on there. Even if you're interested and you're uncertain if you're going to make it, get into the chat because, man, I'll tell you, I've been part of chats where people are doing stuff and, man, you know, fomo kicks in and sometimes FOMO is a good thing. I don't really buy into the whole FOMO thing, but sometimes if you need a little extra motivation, a little encouragement, it's a great thing to be a part of the energy and the community will definitely help pull you along. Marathon, man, we love beginners. We absolutely love beginners, because we all started at one point and we don't ever want to lose what that felt like. And, man, we'll run alongside you, we'll give you some tips, some things we've learned along the way we're going to bring in there. I met this cool dude down here. He works at Healdsburg Running running company they called HRC downtown Healdsburg. He's a runner, he's run a hundred miles. He's training to qualify for the Boston marathon.
Speaker 2:His name is Ralph, yeah, so, uh, I I've asked him if he'd be willing to get on the podcast, but what a great interview he would be for uh, you know just to for the people who are going to be doing this run pretty soon. Uh, he can share some of his knowledge and wisdom. He fitted me with some shoes, daryl, like I ain't never been fitted before. Man, I felt like I was running on a Range Rover last Saturday, running my 10 miles with high suspension shocks and no toe pain, no foot soreness, no squeezing. I was like damn. I gave him a voice text. A couple of days later, just shouting, I said Ralph. I was like damn, I had to. I gave him a voice text. A couple of days later, just shout him. I said Ralph, you're freaking. You got knowledge in the nuance man, you know what's up. So, yeah, he's a cool dude man.
Speaker 1:I want to get him on here.
Speaker 2:But so that's so, that's, shamrock is coming up. But again, remember everyone, the PEACH is an acronym for purpose, energy, attitude, commitment and health. Acronym for purpose, energy, attitude, commitment and health. And you know doing, doing, keeping up our nutrition, doing hard stuff, and just you know, partnering with a lot of bad-ass people along the way. So, daryl man, talk, break it down. Man, you did some R and D brother, talk to me what, what, what, what'd you get on sleep so far? Give me an umbrella. And then I got you some questions.
Speaker 3:Yeah, so if you kind of look at, you know sleep is one of the top four or five different things you hear about nutrition, health, body, mind and everything else. But sleep is something that we all know. But you know we talk about it a lot and there's more and more stories, studies, but more than anything, doug man, the science man, the science on health, nutrition, sleep is just going like gangbusters. So while I was in Maui I was on a long run I listened to a podcast and I'll get to it in a minute, but it was called the Science of Sleep and it was really really interesting. So what? I kind of intrigued me, like you said, and so I went back and started researching and I want to kind of find what are some of the latest kind of studies.
Speaker 3:Mayo Clinic has one of the better and more comprehensive studies is from health and aging.
Speaker 3:It's from 2024, so a real recent study and it really looked at over 172,000 different adults who were studied and it really tied longevity to sleep and it was one of the first ones that really probably the largest one.
Speaker 3:That's high For men. You know proper sleep and good sleep and we'll talk about what good sleep means in a minute. It adds up to five years to men into two years for women, and it absolutely has a direct correlation to longevity and we'll talk about not just longevity but also wellness and everything else they also, on the converse, really talked about. You know, a third of the adults cut their sleep, they cut their sleep short and everything else, and it has a direct tie risk of things like heart attack, dementia, diabetes and other health conditions. And when we dive into some of the research research, one of the interesting ones was just about like the nuances, right, um, people not, you know, having the right hormone balance of not getting enough sleep at night and everything else. And actually, you know, one of the examples is belly fat, right, they show that people that don't get as much sleep at night can eat up to 300 calories per day more the next day.
Speaker 3:Wow, and so there's a lot of the next day and it's kind of on a regular basis, because your body doesn't have the hormones to kind of do all the things they do. So a lot more science in here and it leads to a lot of things. But number one is the takeaway from this is sleep is restorative. It basically restores our body and mind. That's why we sleep. We sleep because our body needs to rest, it needs to kind of heal itself, right, and we know, you know, some of the benefits you know there.
Speaker 3:But while you're sleeping and this is a direct kind of the tagline at the bottom, while you're sleeping, your body heals and restores itself. Bottom, while you're sleeping, your body heals and restores itself. The immune system repairs sore muscles and injured tissues. They go into the spaces between the brain cells, widens, allowing fluid to flush away toxins. So basically, if you think about it, doug, when we sleep to some degree our body is restoring itself. And if we, what? What would happen if you cut your healing time down? Your body is not going to restore itself there. So that's kind of the concept. But, um, you know, I think it's a, I think it's good, and then, uh, let's talk a little bit about um you know a lot of podcasts and everything.
Speaker 2:Yeah, I love that man. That that's some that. What a great umbrella overview and a 30,000 foot view for some some stuff that I want you to bring out. I'm going to ask you the next question, daryl, is what would you what? What did you find out, if I was to ask you what is good sleep Like? What is good sleep, daryl?
Speaker 3:So, doug, what is one of the most? I'll ask you a question what is the most common question that you say something to somebody in the morning, your child, your spouse, a friend, when they wake?
Speaker 2:up. Well, based on the topic, I say oh, like, how'd you sleep, How'd you?
Speaker 3:sleep last night. Yeah, did you sleep good, did you sleep bad? Right, you know and everything else.
Speaker 2:Right right right.
Speaker 3:It was something we talk about. So one of the things in this science of sleep it was on Modern Wisdom's Dr Matthew Walker out of Berkeley. He broke it down into good sleep is based on kind of three, four core macros. So we've heard about macros of nutrition. I think there's three of them. Katie Tenner talked about it. He says if you can focus on these four macros of good sleep, you've got it. And the analogy is QQRT quantity, quality, regularity and timing. Wow. So we're going to go into a few of those, so kind of break it into some simple items and everything else. I think we're going to spend some time and do some Q and A and talk through those four categories.
Speaker 2:Okay, is there a? Is there a standard, like a gold standard for what? Uh, to kind of all encompassing for that?
Speaker 3:Yeah, so you know everybody. For a long time, Doug thought the quantity was it right, and it's still kind of the goal. If you ask people, hey, what is the what? What should you do? The gold standard is somewhere between nine to seven, seven to nine hours of sleep, but there's some variability okay so however yeah, I was gonna say how much.
Speaker 2:So how much time should we be sleeping then?
Speaker 3:so they say somewhere between seven and nine. However, there's a difference doug between, as we all know, right time in bed and time asleep.
Speaker 2:Oh, okay, so time in bed. Yeah, I'm interested. Go on, daryl. I'm interested on this, go ahead.
Speaker 3:So they talk about this concept of sleep efficiency. So sleep efficiency is how, like, let's say, if you were to sleep, go to bed for eight hours, Right? What is good sleep efficiency? Good sleep efficiency is if you are about 85% or greater that time in bed that you're asleep. So let's just break it down. One of the big items things like whoop, uh, Fitbits, a lot of these sleep trackers one of the most obvious things is people go hey, I went to bed for eight hours, but it only shows me that I slept seven, Right? Well, there's a big difference.
Speaker 3:So let's break it down into math If you go to bed for seven hours, you're probably only sleeping six, so many people, and so one of the key items is one of the big wake-up calls is sleep tracking right, how do you attract those? Right, and everything else. Eight hours in bed is not eight hours of sleeping, and I think a lot of these things track these. So, Doug, I want to talk about some concepts that they talked about of how you increase your sleep quality, and I thought there was a good gym analogy.
Speaker 3:So I have a gym I go to here and I see people that are there for an hour and they do their 10th rep. They put the weights up, they grab their phone, they scroll, maybe they go to Peach Podcast, maybe they go to Facebook, maybe they go do that. They go this, right, and an hour, they probably got about 25 to 30 minutes of a workout, right, they're a little lazy, right. Five to 30 minutes of a workout right, they're a little lazy, right, they talk about that in sleep too, and so one of the areas there now, if you're working out, what if somebody came to you and knocked on the door and said you're going to open the door and you're going to be out of this workout in 25 minutes? Man, you would have to get to it. You know what I mean. You would train yourself. It's kind of constraining, so. So you train yourself. So one of the things they said you should basically constrain yourself to the amount of time you're in bed and over time it might train yourself to fall asleep faster, right?
Speaker 2:so it was to train yourself.
Speaker 3:I like yeah. So it's kind of like okay, like hey, if you plan on going to bed at like nine o'clock but you're not to go to sleep till 10, no, go to bed, to bed at 945. Right, and you, basically it's a they talk about. It's called constrained sleeping, how to get your efficiency up. Um, so quantity of sleep, uh is is is very, very important.
Speaker 2:Okay, cool, Cool. And what about, uh, quality of sleep? What? What are the main items that impact your quality of sleep?
Speaker 3:Well, after you kind of work on your efficiency to try to train yourself to there they talk about. There's basically one of the first things you want to go do is look at do you have any medical conditions? People can get tested things like sleep apnea. What's going on in your body? You should look at caffeine, alcohol and stress. But the interesting thing I thought they talked about here is your body and your mind, and let's hit the two body items. You have a nervous system right and I think we all know this, and if you are very nervous or you have high stress or something, your nervous system goes into fight or flight. That's not a good way to sleep. When you're in fight or flight, your blood pressure is up, your temperature is up. It's hard to fall asleep. If you're in the quiet branch, then you have good sleep and everything else. The other thing they talked about let's say you had a big day, whatever it was right, and you get home at night and you're not stressed, doug.
Speaker 1:Do you know what I?
Speaker 3:mean, yeah, but you had some and it just you've got all this energy and you've got all this thing Right. You know we all have that and they talk about.
Speaker 2:You've got a lot like cortisol or your heart rates up and everything else there, so that's something that you might be tired but you're kind of like amped up, like if you came home from a concert or something like that and it was like the 80s rock band ACDC or you're like man, that was badass, but you're just like it's way past your bedtime but you're still pumped. I got you, okay, yeah.
Speaker 3:And then the mind Doug. Guess what Anxiety. Late at night is the worst time to think.
Speaker 1:Yes.
Speaker 3:You worry about things so kind of two big body things. You worry about things so kind of two big body things, and so they did talk about what you could go do, and I'm just going to list a couple of them that I thought were pretty interesting. The one study they talked about was people that are trying to improve their quality of sleep. They had a study done where people anywhere between one to two hours took out a pad of paper. They spent five minutes minutes and they literally vomited out all their worries and stress. They just wrote on a piece of paper just all the things you're worried about, right? Yeah, they had a 50% increased time to go to sleep A 50. Wow, get it all out of you.
Speaker 1:Yeah, that's crazy.
Speaker 3:And they say just get it all out of you. The other one they talked about meditation, breath work. You probably heard. I think you do a body scan, right, so you lay in bed and you kind of you go, okay, let me feel the top of my head, and you kind of work your way all the way down mentally. You know through this and you kind of calm yourself down.
Speaker 3:And the other one they talked about is a mental walk, which I thought was interesting. So let's say, I'll just take my walk to from here to the park is maybe a quarter mile, if I was to in my mind say I walk out the door, I turn around and I hit the code and I do this. I walk five steps and I take one. You mentally kind of do a hyper detail of each step going there and what you're basically doing is getting your mind off of itself, right, and so you like all the things meditation, breath, work out You're just trying to get your mind to not focus on itself, right. And the thing they talked about is sleep is something that happens to us, not something we make happen. So the more we can distract our mind and get it off itself, um, is is really critical. So I think those are some I I've done the um body scan thing.
Speaker 2:I've done that as well, where where somebody narrates it to you. Yeah, yes, that works, because I can't shut off my mind. Sometimes you have them nights where you just can't shut it off, but if I hear a voice telling me, hey, focus on your feet, what do your feet feel? And then it goes to your ankles and then your calves, and it's crazy, man. Before I get all the way up my body, I'm passed out.
Speaker 3:I've done yoga maybe 10 times in my life, but at the end, when they walk you through some of those with the lights off and all that, it's a trip. And when they turn those lights on, you almost feel like you're asleep. You know, so it's like, so it's a mental body thing. So that's kind of quantity and quality. Those are the two cues, those are awesome, daryl.
Speaker 2:Great job, man. You're killing it in the R&D, on the sleep R&D department. Good job, brother. So let me another question for you, man. So how much variability is is okay for keeping regular Like, how do we do that?
Speaker 3:So this is the one part of the podcast and the research that is probably, um, uh, the biggest revelation recently, right? Um, so what is regularity? It's going to um, going to bed and winking up at roughly the same time, right, and what they talk about is we do have a 24 hour master clock in our brain. It kind of is on that, right, and, as you know, as humans, we thrive in regularity, Right? Yes, you know, think about babies, right, if you, you know, babies are on a schedule. They get fed at the same time, they get bathed at the same time, they often sleep at the same time. So we are a very regular. That's human. It improves both our quality and quantity of sleep. You know, the one biggest item is that in the recent studies that everybody thought quantity has the biggest, regularity in some cases has a higher benefit, even though quantity and regularity regularity is probably one of the most important things.
Speaker 3:So then the question is how much variability are in these timings? And, believe it or not, there's not that much wiggle room. The ideal world that we live in, basically, most of the studies, if you're in that top quartile, you have about 15 to 20 minutes on both sides. So let's say, if you're going to bed at 10 o'clock and winking up at six in the morning, that's basically you got 20 minutes, both sides right. So it's not as much as you expect. And they have quartiles of different people, people that are in the kind of fourth quartile or the worst or the most highly irregular. They're off by as much as two hours and it's not a lot. Think about watching maybe one extra Netflix right, or scrolling on your phone for that extra stuff or shopping for that one more item.
Speaker 1:Yeah.
Speaker 2:And you know, one of the things I used to I used to do with new clients coming in is they would always say, oh, I can't wait to sleep in on Saturday, yes. And then I would say, well, we can't wait to sleep in on Saturday, yes. And then I would say, well, we're going to be changing that. They're like what are you talking about? I'm like man, you need to keep this regular, because you're actually, when you sleep in on Saturday and Sunday and then you got to wake up at your regular hours on Monday, you're actually wearing yourself down, man. It's more work, it's harder and over time, man, it impacts your overall mental health, your physical health, everything. And so it's interesting watching people make that, or at least not making it, but taking a moment to kind of just comprehend it, dig into it and then actually start enforcing it. It's a trip, a trip, man, it's, but it's. It's a real thing. That regularity thing is is powerful.
Speaker 3:Yeah, and uh, the podcast and I think some people know, uh, modern wisdom, great podcast. Uh, chris Williams um does a really good job there. Uh, he gave the analogy when, uh, you know, maybe 10 years ago, he was um a nightclub operator, um in the UK and he gave an analogy that every Friday and Saturday night, on the weekends, basically, he had to travel to Manchester and he would travel up at five, he'd get there at seven, he'd open at eight, you know, there he'd get off at, he said, two in the morning, he'd count the till till three, he would drive home, he'd get home at five. He says, you know, every weekend for 10 years of his life he had a very, very non-regular sleep pattern and he's like that's just what I did, right, right, right. And then he said COVID was the first time where he really got regular on sleep.
Speaker 3:Yeah, and like a lot of us, right, I mean maybe maybe you did or didn't, I know my, I remember traveled. I traveled, you know, for work all the time, but I was home. I was home every night and I got a lot more regular. The one area they talked about is okay, did you notice a difference? And the analogy they used was like a refrigerator compressor.
Speaker 3:You know you've got a refrigerator maybe an old refrigerator, and the motor's kind of loud right, but you're used to it all the time so you don't you, just it is what it is right and then, all of a sudden, you don't notice it, then guess, when it's not there, you're like oh my god, yes, so much quieter I have one of those fridges, daryl, so I know what you're talking about for sure chris said that's how he felt.
Speaker 3:Yeah, he's like he didn didn't know that when that refrigerator compressor turned off, how much different he was and how much of a big impact that had on his life, and I thought that was a very interesting analogy there. Until you're regular over a period of time, the other thing they really talked about was um, you know what's the version of yourself? So let's say what's your nature? Everybody's got a nature. Doug, you've got a nature, I've got a nature. Are you angry, are you happy, are you sad, or something else?
Speaker 3:So let's say let's take Doug, okay, what's your nature, doug? What if you, we cut your sleep in half? Oh, you don't want to be around me. You would be a different version of yourself. Yeah, right, what's the same difference is guess what If you actually were only sleeping four hours a night and you have eight? You might be a different version of yourself, you might be more of a best version, but you don't know. You know, right, uh, and so I thought that was an analogy. The one other things they did talk to is um, they do truly believe that sleep health is definitely tied to overall health and mental health, and one of the quotes they talked about was the best bridge between despair and hope is a good night of sleep, which I thought was pretty funny. And then, doug, I'm going to let you talk about this next one. We talk about this a lot. What is one of the biggest items on our plate?
Speaker 3:Sleep procrastination, right, well, we're planning to go to bed and we're planning to go to sleep, but we don't, and I know I'll let you talk a lot about this, but this is probably one of the biggest phenomenas that we have out here, and then we'll talk about what are some things you can do to improve.
Speaker 2:Yeah Well, the biggest item and we'll talk about it in a minute is your phone. I think that's just infiltrating people's bedrooms. I remember taking teens on retreats. At some point we had to just let them bring their phones because it was too much detoxing from the phone all at once for them and these teens would fall asleep with their phones in their hands. Man, it was crazy watching that stuff.
Speaker 2:But setting a bedtime, like I told you, daryl, that's something I'm working on now. I want to turn off all electronics an hour before bed, but I love doing things when I take on new tasks and I want them to last. I have learned the skill of breaking it down, reverse engineering it and turning it into a micro habit. So I'm not going all in for the one hour. Right now I'm doing 15 minutes, turning off all electronics. It's what's. What's really cool, daryl, is that there are many nights where it is an hour before bed because I'm aware of it, I know it's coming, but there you know. But there are also some nights where it's 15 minutes before bed because I'm working or I'm doing something and just got to finish something up. But, like I said, next month I'll turn that into 30 minutes, the following month, 45 minutes and then an hour, and with that practice, turning off all electronics an hour before bed will happen.
Speaker 2:One of the things I encourage people to do, too, is set an alarm man. Set an alarm that just it's a Pavlov's dogs we all like. How many of you still have notifications on Facebook, where you see the red dot, or on your text messages, or on Instagram, where you see the red dot and you see that red dot, you can't help but click that app and open it up. Well, why not use that theory, that training, to train yourself to say, hey, when I hear this certain alarm and that's why I say certain alarm, because most phones today you can change an alarm for certain times and maybe you have a twinkling little star alarm come on an hour before reminding you like, oh, there's my reminder, I need to start shutting down electronics, boom, boom, boom. And then maybe you have a second alarm that says, okay, everything should be off by now, and so setting an alarm is a great way to get yourself prepared and ready and aware and notified.
Speaker 2:Reduce the lighting, man, when that first alarm goes off. Start going around the house or your apartment or your condo, wherever you're at and start turning off the light. Make sure the lights are off so it's not something you have to worry about later. If you have dimmer switches on your lights, start dimming those lights, things like that. Just work with the lighting a little bit. Maybe you have a cool little night light you can put on that gives off a soft little glow or something. But start cuing your body. Start with the visuals that, hey, it's time for bed and then, as I said before man, put away your phone. If you can find a way to or you can find a way, everybody can find a way If you can decide to charge your phone in another room, do that. Do that, daryl.
Speaker 2:I discovered this thing on my phone it's an iPhone recently that I can set a timer on this app on my phone. It's in the settings. I forgot where it was exactly. But I can disable my apps at a certain time. All of a sudden, all the apps on my phone, they go kind of blurry and they're inaccessible. I can't touch all the apps on my phone. They go kind of like blurry and they're they're inaccessible. I can't touch them. If I tap them, they don't open up, and I didn't know that feature was on there. So check it out, man. I'm sure anybody can look it up. Find out how to do that. But what a great way when you, when your timer goes off, make that the same time when your apps get disabled, at least, maybe, at least for your second timer.
Speaker 2:Yeah, put away your phone. Put away your phone, turn the, turn your screen on to monochromatic which I think is what that app does and then read. Man, I love one of the things that helps me get nice and sleepy better than a warm cup of milk or any or hot tea is reading. Just find something to read and it'll. You'll be amazed at how quickly that distracts your mind from the outside noise. It takes you away to a different place. And find something. It doesn't have to be self-improvement or anything like that, or learning anything. It could be. Find a story that's captivating, something you're interested in, that takes your mind away and takes you off to a far, far place so that you can fall asleep, and you'd be amazed at how quickly you fall asleep. So those are things that I would say would touch on sleep procrastination.
Speaker 3:Yeah, and definitely you hit on a lot of them. Little side note, doug I saw they had the for all the men out there. What are the top 10 hobbies that women find attractive for 2024? And guess what? The first one was Doug.
Speaker 2:I have no idea Reading.
Speaker 3:Really Look at. You can read at night and be more attractive to your significant other or your partner, and it's good for your sleep. So every time you think sleep procrastination? Think guess what? I'm being more attractive, it's time to get your sexy on pull dust off.
Speaker 2:And again, I bet you they were referring to reading an actual book, because if you're, if you're reading on your phone, they don't know if you're scrolling looking at nude pictures or what you're doing on that damn phone.
Speaker 3:You know what I'm saying, yeah but I thought that was interesting reading was uh, the top one, um, hey, the last one that they talked about qqr, regular and uh, and regular is huge. I mean, I couldn't believe that was even the sleep doctor, said he. He couldn't believe how many more things are coming out on how being regular and how that's having a big effect. And the last one is timing a little different. Apparently, doug, we all have and you know, you hear about this are you a morning person? Are you an evening person? Are you somewhere in between? But they're saying it's kind of called um, you're kind of uh, uh, you know uh, chronotype and uh, basically it's. It's kind of actually in you, doug. They say it's kind of in your genes of who you are. Um, they said and I'm going to do this um, after it's called the M, if you type into Google M E Q test.
Speaker 2:Okay, so M like in Mary E like in Edward Q, like in Q-tip test and you type it's M like in Mary E like in Edward Q, like in Q-tip.
Speaker 3:Test Test and you type it's about a three-minute test and it gives you an idea of what kind of person you are and it's good to kind of understand that. So let's say you're a morning person but your sleep habits are somebody in the evening. You're kind of fighting against each other, so that's just a little bit different. They say that the timing part and that chronotype is more of a science-based thing. You got to get hooked up to electrodes but they said this three-minute test you could go do and then Doug. The last thing I think they talked about which I just got to call it out because it's the coolest thing ever is they went through a variety of different other sleeping issues things like snoring sleep apnea sleeping issues, things like snoring sleep apnea.
Speaker 3:They also talked about fighting the bed sheet war with your significant other in the bed and all sorts of fun stuff. But the number one thing they said on sleep issues is number one get tested. There's so many easy tests If you type in sleeping issues and they have all these home tests that you can go take. But they did call out a lot of free ones. The one that I love the best is called Snore Lab app.
Speaker 3:Snore Lab app If you type it in and pull it up, you actually get it. You download the app on your phone, you turn it on at night, it records you all night long and it can measure your snoring. Do you have sleep apnea? And it has four different ways that they measure. One of them is it can say you're quiet, you're moderate, you're loud or you epic. I love you know, and at any one time let's say you're like epic at two in the morning, you can click on that and it'll play back what it sounded like and they said. They said if you ever want to frighten yourself and you'll go see your doctor real quick, download that app If you got a snoring issue that's interesting.
Speaker 3:Yeah, but they did say a lot of real simple, easy tests you can go do. Definitely go test yourself for different things. You might have a sleeping issue or something you can medically get taken care of for others.
Speaker 2:That's awesome, daryl man, that's awesome. So what a great segment. Thank you for doing some deep dive on the R and D on the sleep issue, dude, because I don't think you know, especially in today, with with all the technology and how fast paced our world is, man, I think, um, sleep is overlooked and, um, you know, it's underrated man, and I think too many people are missing out on a pot of gold with sleep right now, and it's going to take some sacrifice. It's going to take some sacrifice on your part, but I promise you, man, I'm somebody who's had a pretty good sleep habit for several years now, but I and again, even with my good sleep habits, I'm still trying to level them up. They could be better. That's how long this takes, but I want to get that dialed in in 2025 so that it's regular, it's routine, it's the QQRT, all that stuff. Yep, but, darrell, how would you wrap this all up if you could? I?
Speaker 3:will Two things. The best bridge between despair and hope is a good night's sleep. I love that.
Speaker 1:Yes, sir, and sleep is restorative.
Speaker 3:It restores our body and mind. Those are two messages that I kind of want to keep with me. And it's free, Doug. This is something that we can absolutely do.
Speaker 1:Yeah.
Speaker 2:You know you said something earlier in the podcast where um it's for people like us who are active, like it's, it's repairing your muscles and man, I can't tell you how, especially with the, the crash I recently went through and getting rest for that um, and how quickly I was able to bounce back. I mean, this just happened on saturday. Today we're recording on a Wednesday and I did a freaking run, dude, and I've been getting some great sleep. But uh, you know, sleep is restorative and it repairs and it heals. It does not just physically but mentally, emotionally, all those things. So great takeaways, daryl. Great, great takeaways. Great research. Thank you for doing the work, brother. I appreciate it.
Speaker 2:We've got some great guests coming up. I confirmed with Ricky LaRocca. He's open to be interviewed with us. Man, if you haven't heard about Ricky, we're going to definitely put a link after we interview him to a short film he has on him. What an incredible life. I don't even want to give too much away. We'll save that for the interview. And then I'm going to get this guy, ralph, down, who works at the Hillsburg Running Company, and he just man, what a great heart of service. He pays attention to details and he's got a lot of knowledge in the nuances, so that'll be great, especially for us who are getting prepared for our half marathon 10K, 5k or whatever. He's an avid runner. Okay, before we sign off, remember last week we talked about adding a new element to our podcast called Quote Cards.
Speaker 3:We did that last week Quote Cards.
Speaker 2:Yes, yes, last week you gave me a quote and I kind of broke it down and you said, as we do this we're going to, each one of us will be responsible for coming up with a quote and the other person will kind of just talk how it's relevant to them or what they gather from it. So there I found a quote that kind of hit me. You know, you and I and, and a lot of people that we are doing this life with, we're always looking for hard shit, hard things to do. And then I saw this one quote that made me really think and I'm I want to throw it at you and see what you do in the quote card segment of the podcast. Are you ready? I'm ready, all right, just because something is hard to obtain doesn't mean that it's valuable. Just because something is hard to obtain doesn't mean that it's valuable. Man, come on, daryl, talk to me. Man, what do you got for me this week, daryl?
Speaker 3:What do you got for the listeners, let them inside your head.
Speaker 3:I don't know. That's an interesting one. Yeah, I think maybe I'll take the different view. There's certain things, I think, when I hear that and I kind of try and read, there are certain things in life that aren't really hard but that are incredibly valuable. And I'm actually going to go into what we talked about this week sleep right.
Speaker 3:If you think about it, some of the most obvious things to us are the most valuable. I keep going back to that boring life that we talked about. You know F boring, and some of the things are pretty interesting. It's like, you know, a good night's sleep, a glass of water, a healthy meal. So sometimes, maybe, you know, maybe some of the things that are obvious to us are some of the most valuable. But we don't see it that way, right, we think in everything else and I think the other thing I'll just kind of reflect and then there's a really good one Actually I'll be thinking about this all night probably is sometimes the most valuable things are right in front of our face. Doug, do you know what I mean? I feel like that every once in a while and it's like what do I really need out of life? Sometimes I probably just need a hug, or sometimes I just need an affirmation. So sometimes I think we think that things are so hard and I think, don't you think, doug, we overthink and make them harder. I love hard stuff.
Speaker 1:And.
Speaker 3:I think they're good, but stuff, and I think they're good, but, doug, I think, man, some of the most important things are right in front of our face. That's how I'd respond.
Speaker 2:Yeah, Great response, man, Great response. And I know you, you will be thinking about it and I hope this gets the listeners, whoever's listening. I hope it makes you think, because we live in a society where it's grind, grind, grind, get after it, do just one more. All these things and those are all great things, Don't get me wrong, but sometimes just because it's hard doesn't mean it's valuable. And what I thought of Daryl was when I go running, I can push myself at a faster pace and I can get it done, but if it's not the time for that to happen in my run, that's in, it's. It's not valuable anymore, it's, it's the opposite effect. It starts breaking my body down and so really being disciplined to stick with a recovery pace as opposed to a hard pace that that's the one thing I thought of while I was running and stuff. And then I heard that and I was like, oh damn, that that's a good one. That makes me think a lot. So and you know I'm a thinker, Daryl, so thank you for answering on the quote.
Speaker 3:Yeah, so we're going to have to put something out some, uh, some memes to David Goggin.
Speaker 2:Just just be easy, just be soft, stay soft, stay soft.
Speaker 3:Yeah, no, we're going to stay hard, baby, we're going to stay hard for sure. But uh, good one, I'm up next week now I gotta get my work cut out for me. That's a good one, doug. I really like that, appreciate that. We'll put that in the um. Make sure let's add the um quote into the notes. Uh, we should do that, just so everybody could track it. That would be good that's that'll.
Speaker 2:That'll happen. All right, brother, other than that, darryl, I got nothing else to say. Man, I think you're all good, so let's just wrap it up the way we always do. God bless you, and peace out Stay safe and peach out.