Moment 185- The One Thing You Should Never Do Before Bed: Dr Cheri Mah

Summary

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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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Connect with Steven Bartlett:

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

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Thank you for listening to The Diary Of A CEO. Stay tuned for more episodes that delve into the lives and insights of the world’s most influential people.

Transcript

[A]

I'm someone that tells myself that I sleep with something playing. I grew up with a radio in my room, so as an adult now, I'm always looking to play something as I fall asleep. Is that going to hurt my sleep quality?

[B]

I would say if you're accustomed to this, I would say that's fine to continue to do so. I am not a fan of having the TV on and having the bright light exposed to you in that hour before bedtime, because it also can just be very psychologically stimulating. But if, like you said, it's a radio or it's a podcast that you feel is helpful helping you relax, then I'm a fan of it.

[A]

Do you think DIY Vasseo will help people relax?

[B]

It might. It might help you at least think about your sleep a bit more and challenge you to do maybe one change tonight.

[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.

[B]

I am. Because sometimes there's external noises like a garbage truck or construction that you're not always able to control. So if you can at least mask over it temporarily, that can sometimes be helpful. Helpful to keep individuals more asleep during the nighttime. And there's even some now that are adaptive. So if the door slams, then the volume temporarily increases and then will decrease. So there's almost these smart white noise machines that are coming out on the market. So that's from a noise standpoint. And earplugs are going to be helpful if you're traveling. When you're at home, you can obviously use those to dampen down any external noise. 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. 60 to 67 degrees has been shown to help individuals stay asleep and fall asleep. That may be frigidly cold for some, but you have to find the temperature that's right for you. I would say decrease your temperature by, say, 1 degree or 2 degrees every couple of days, and then you can find the temperature that works well for you. And there's even technology now where there's mattress covers that can help you regulate temperature from much cooler to warmer. So if there's differences in bed partners, that's a way that you can actually accommodate both of their preferences.

[A]

So that's about 16 to 20 degrees Celsius. What about when I Shower or I bath, because often I go and have a shower, then I get straight into bed after.

[B]

Yes.

[A]

Is that good or bad?

[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, I would shift your shower because when you are taking a hot bath or hot shower, it increases your core temperature, but when you fall asleep, your core temperature drops. So you don't want that competing signal to be right before bedtime. But if you back that shower up an hour and a half, that should be sufficient time that we think potentially there's an augmentation of helping that drop in temperature. And some smaller studies have shown that that can help decrease the time to fall asleep and also enhance deep sleep, which has implications for muscle recovery, regeneration. And you get more of that in the earlier part of your night. So it's an easy fix just to tweak the timing of your shower and your hot bath to be just an hour or two before bedtime, not right before bed. So it's a strategy too, if you have difficulties winding down and relaxing to implement that hot shower, hot bath earlier in the evening.

[A]

One of the problems I also have when I sleep sometimes is I, I hear people say you can't eat like three or four hours before bed. However, I sometimes, you know, I sometimes get home at 10pm and I get home hungry as hell at 10pm and then sometimes if I order food, for example, it might come at like 11. Okay. Which means that I end up eating at 11 and then I really see it in my sleep scores. I think as well that I'm someone that tends to fall asleep later. Again, this might just be me telling BS to myself, but that's what tends to happen. And I know I'm not supposed to eat before bed, but I'm so hungry. So is there anything that I can eat before bed that won't disrupt my sleep but will get rid of the hunger?

[B]

Yes. The preference is not to have a huge meal right before bed that's fried fatty, you know, really heavy, sitting in your stomach that hour right before bedtime. So if you're able to time that and be strategic, then that's obviously the preference. But I'm okay with you having a pre sleep snack a lot of times. For my athletes that means we'll go for something like 50% of a complex carb and like 50% of a lean protein. So for example, cereal and milk is an easy one. Cereal, yes, cereal and milk. Of course we want something that's whole grain and not necessarily a sugary cereal, but cereal and milk is an easy one that many people have access to. Or cottage cheese and fruit, or 100% whole wheat crackers and peanut butter. And the reason why is because I don't want you waking up in the middle of the night being hungry or even trying to fall asleep and you feel like you're hungry. But we want something that's slow digesting through the night because ideally you're gonna be sleeping 7, 8, 9 hours during the night and we want it to be able to get you to the morning time and then you will fuel when you wake up. So a pre sleep snack can be a great strategy if you're coming home late and you want to obviously be able to fuel before bed. Or if you have a really early dinner and you're hungry before bedtime.

[A]

Yeah, that happens sometimes as well. Sometimes I'll eat dinner at about 5pm Yep. And then I get to about 10, 11pm and I'm still awake and I'm starving.

[B]

Okay, so what's a pre sleep snack that you think you can grab for Some nuts. Okay. Yeah.

[A]

Does that work?

[B]

Yeah, yeah. Nuts have protein in them. Yeah. You can grab a good nut mix. Maybe you can partner that also with like some yogurt too.

[A]

Raspberries.

[B]

Raspberries, yeah.

[A]

Fruit.

[B]

Raspberries. Yeah. And some, yes, a protein and carb in there. And those are a good pre sleep snack.