The Diary Of A CEO with Steven Bartlett: Episode Moment 185 - The One Thing You Should Never Do Before Bed with Dr. Cheri Mah

In Moment 185 of The Diary Of A CEO podcast, host Steven Bartlett engages in an insightful conversation with sleep expert Dr. Cheri Mah. The episode delves into the intricacies of sleep hygiene, exploring practical strategies to enhance sleep quality and overall well-being. Dr. Mah provides actionable advice backed by scientific research, making this episode a must-listen for anyone looking to optimize their nightly rest.

1. The Impact of Ambient Noise on Sleep Quality

Steven Bartlett (A) begins the discussion by sharing his personal habit of falling asleep with something playing, tracing it back to his childhood with a radio in his room. He raises a pertinent question:

[00:03] A: "I'm someone that tells myself that I sleep with something playing... Is that going to hurt my sleep quality?"

Dr. Cheri Mah (B) responds thoughtfully, emphasizing the importance of individual adaptation:

[00:14] B: "If you're accustomed to this, I would say that's fine to continue to do so... If it's a radio or it's a podcast that you feel is helpful helping you relax, then I'm a fan of it."

She contrasts this with the detrimental effects of bright lights from TVs, which are "psychologically stimulating" and can disrupt the natural winding-down process before sleep.

Key Insights:

• Consistency Matters: If ambient noise like radio or podcasts aid in relaxation, they are beneficial.
• Avoid Bright Screens: Exposure to bright light from screens can interfere with sleep by keeping the brain alert.

2. Exploring DIY Solutions for Better Sleep

The conversation shifts to practical solutions, with Steven inquiring about DIY Vasseo and its potential benefits for relaxation:

[00:34] A: "Do you think DIY Vasseo will help people relax?"

Dr. Mah acknowledges its potential, suggesting it can "help you think about your sleep a bit more and challenge you to do maybe one change tonight." This leads to a segue into the endorsement of her podcast as a scientific backing for the discussed sleep strategies.

3. The Efficacy of White Noise Machines and Earplugs

Steven highlights the positive feedback on white noise machines:

[00:44] A: "We consider that to be a scientific endorsement of the podcast. Okay, so I've got sound down. You are a fan of the white noise machines."

Dr. Mah elaborates on their benefits:

[00:53] B: "I am. Because sometimes there's external noises like a garbage truck or construction that you're not always able to control... they can mask over it temporarily."

She introduces the concept of adaptive white noise machines, which "temporarily increases and then decreases the volume" in response to sudden noises, enhancing uninterrupted sleep.

Additional Recommendations:

• Use Earplugs During Travel: To dampen external noises when away from home.
• Invest in Smart Devices: Adaptive white noise machines respond to unexpected sounds, ensuring minimal disruption.

4. Temperature Regulation for Optimal Sleep

Temperature plays a critical role in sleep quality. Dr. Mah advises:

[01:40] B: "From a temperature standpoint, you want it to be cool. I think this is an area that a lot of people can benefit from because they often sleep in much warmer temperatures than what we know is probably more conducive to sleep, which is cooler."

She specifies the ideal sleep temperature range:

[01:50] B: "60 to 67 degrees has been shown to help individuals stay asleep and fall asleep."

For those struggling with temperature preferences, she suggests:

[02:05] B: "Decrease your temperature by, say, 1 degree or 2 degrees every couple of days... technology now where there's mattress covers that can help you regulate temperature from much cooler to warmer."

Key Takeaways:

• Optimal Range: Maintain bedroom temperature between 16 to 20 degrees Celsius.
• Gradual Adjustment: Slowly lower the temperature to find a comfortable setting.
• Adaptive Bedding: Use mattress covers that allow for temperature regulation, accommodating different preferences.

5. Timing of Showers and Its Effect on Sleep

Steven brings up his habit of showering right before bed:

[02:12] A: "I often go and have a shower, then I get straight into bed after... Is that good or bad?"

Dr. Mah recommends altering the timing:

[02:25] B: "I would encourage you to shift that timing a little bit earlier into the night. So an hour and a half before you are planning to go to bed..."

She explains the physiological reasoning:

[02:30] B: "Taking a hot bath or hot shower increases your core temperature, but when you fall asleep, your core temperature drops. So you don't want that competing signal right before bedtime."

Benefits of Adjusted Timing:

• Enhanced Sleep Onset: A hot shower earlier can facilitate the natural drop in body temperature necessary for sleep.
• Improved Deep Sleep: Early temperature regulation supports muscle recovery and regeneration.

6. Managing Late-Night Hunger Without Compromising Sleep

Addressing a common issue, Steven discusses his tendency to feel hungry late at night, affecting his sleep scores:

[03:29] A: "I sometimes get home hungry as hell at 10pm... I know I'm not supposed to eat before bed, but I'm so hungry. Is there anything that I can eat before bed that won't disrupt my sleep?"

Dr. Mah provides a balanced approach:

[04:10] B: "The preference is not to have a huge meal right before bed... But I'm okay with you having a pre-sleep snack a lot of times."

She suggests nutrient-balanced snacks that promote satiety without disrupting sleep:

[04:20] B:

• "50% of a complex carb and like 50% of a lean protein." Examples include:
  • Cereal and Milk: Opt for whole grain cereals, avoiding sugary variants.
  • Cottage Cheese and Fruit: Balances protein with natural sugars.
  • Whole Wheat Crackers and Peanut Butter: Combines healthy fats and protein.

When Steven mentions occasional late dinners, Dr. Mah recommends:

[05:24] B: "You can grab a good nut mix... and some yogurt too. Raspberries... a protein and carb in there."

Key Recommendations:

• Choose Slow-Digesting Foods: Ensure the snack sustains you through the night without causing digestive discomfort.
• Examples of Effective Snacks:
  • Nuts and Yogurt: Protein-rich and satisfying.
  • Fruit and Cottage Cheese: Balances sweetness with protein.
  • Whole Grain Options: Provide sustained energy release.

Conclusion

In this episode, Dr. Cheri Mah equips listeners with practical, science-backed strategies to enhance sleep quality. From managing ambient noise and temperature to optimizing pre-sleep routines and addressing late-night hunger, the discussion offers a comprehensive guide to better sleep hygiene. Steven Bartlett effectively facilitates the conversation, ensuring that the insights are both accessible and actionable for his audience.

Notable Quotes:

• Dr. Mah on White Noise Machines:

  "They're helpful to keep individuals more asleep during the nighttime." [00:53]

• Dr. Mah on Temperature Regulation:

  "60 to 67 degrees has been shown to help individuals stay asleep and fall asleep." [01:50]

• Dr. Mah on Pre-Sleep Snacks:

  "We want something that's slow digesting through the night because ideally you're gonna be sleeping 7, 8, 9 hours during the night." [04:10]

This episode serves as an invaluable resource for anyone looking to refine their sleep habits, providing clear, evidence-based advice to foster healthier nightly routines.

Connect with Steven Bartlett:

• Instagram: @steven
• LinkedIn: linkedin.com/in/stevenbartlett-123
• New Book: Available Here

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