Amy Bender, Roger E Kirch, Apnea discussed on Spark from CBC Radio

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Lighting. Too late night doom scrolling. I guess right now. Sleep scientists amy bender. Our previous guests roger e kirch explained. How our ancestors would often actually sleep in two shifts sort of three and a half hours and then awake for an hour and another three and a half hours but the adoption of electric lights and the drive to greater productivity in the industrial revolution forced us into sleeping in a single block. What what do you make of that. There is some fascinating evolutionary research on that and that. Potentially you know it's not as harmful if you are waking up during the middle the night it could be a part of our biology and i think related to that too. There are krono tights so there are morning types intermediate types and evening types and that was actually a hypothesis. Was that how this developed was when we were. You know in in the tribal eras where we had to be on watch. Twenty four seven. That part of the tribe would be more of an early bird type while who were sleeping while the night owls would be awake and helping with the tribes so that there would be an advantage of having these different kinds of types. It's really really fascinating research for sure. any. We like to give our listeners homework from time to time here on sparc. So can you share. Maybe a couple of top tips for people to follow. That might help them sleep. Better get outside for thirty minutes during the morning hours and even better would be to go for a run. Do some moderate to vigorous activity outside During these daylight hours to help Set your circadian rhythms for the day and then also get that exercise to help with your sleep. Quality at night having that good pre sleep routine so establishing a pre sleep routine starting with that bedtime alarm will be really useful for people and then i hate to be the bad news but limiting the caffeine limiting the alcohol because we know those can disturb our sleep as well so you mentioned that the technology of these sort of off the shelf Wearable trackers can have some negative impacts. Are there technologies that you see the world now or maybe on the horizon a little bit in the future that are related to improving sleep that you're excited about actually at cerebral where we are working on. A wearable bat is measuring eeg activities. That'll just be almost like a bandied that you wear on on your forehead that will give us a good quality brainwaves signal in order to use some of these deeper metrics have the capability to do sleep staging but also do some of these deeper metrics like the sleep sensitivity scale etc and potentially pair that with an app that will help people figure out you know. Is this caffeine at noon. Really bothering me or am. I fast metabolism caffeine or would exercise in the morning or the evening. Be better for me and really try and personalize and individualize sleep quality. I think that's the future i mean. We have all this general advice but it works for some people in. It doesn't work for others so really trying to have a precise way of telling someone. It looks like these different activities are going to lead to better sleep for. You is really exciting. And what's next for you in your own research. Well we are We're doing a lot of work with Obstructive sleep apnea and trying to finot type. Different groups who may benefit from c-pap cpap device so it stands for continuous positive airway pressure and it's not adding supplemental oxygen or anything like that. It's just opening up the airway with air. See you wear a mask sometimes. Around just your nose. Sometimes around your nose and mouth if you are a mouth breather versus oral appliance versus potentially a sleeping pill and really trying to figure out how to best diagnose sleep apnea as well as how to treat it better because there is there is a big problem you know we do have this gold. Standard treatment of continuing continuous positive airway pressure but a lot of people don't tolerate it and just sits on the shelf so really trying to figure out who who would benefit from that and potentially for those who don't what other types of therapies will be helpful for them. Amy thanks so much for your insights on this. Thanks for having me. It's been a blast. Amy bender is a calgary based sleep. Scientist you've been listening to spark the show was made by michelle. Breezy killick samri. O'hara's andy nora young special. Thanks this week to kim. Casher and.

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