Sleep Talk: Episode 49 – Social Time

Originally at: https://sleephub.com.au/podcast-49/

Episode 49: Social Time

What is social time and what happens when it is out of sync with sun time and our own internal time? Daylight saving time is an example of social time, that can have significant consequences on health. We discuss social time and daylight saving time with Prof Till Roenneberg, researcher and author, who has a long research career in sleep and biological rhythms.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk – Talking all things sleep.

Leave a review and subscribe via Apple Podcasts

Audio Timeline / Chapters:

  • 00:00 – 02:27 Introduction
  • 02:27 – 24:52 Theme – Social Time
  • 24:52 – 25:49 Clinical Tip
  • 25:49 – 28:15 Pick of the Month
  • 28:15 – 29:15 What’s Coming Up?

Next episode: Sleeping in the Heat

Links mentioned in the podcast: 

Presenters:

Guest interviews:

Prof Till Roenneberg started to work on biological rhythms with Jürgen Aschoff at the age of 17. He studied Biology and Neuroscience in Munich and at the University College, London, and worked for several years at Harvard University. He studies the human clock and sleep both in the laboratory and the real world and is currently putting together the Human Sleep Project, a research network that aims to understand sleep by measuring activity and other variables with simple devices in thousands of people outside of laboratories. He has received several international research and teaching prizes, has created and coordinated many international research networks, and worked in close collaboration with industry for many years. His is currently President of the European Society for Rhythms Research, EBRS, President of the World Federation of Societies for Chronobiology, WFSC. He has published over a 170 papers and a book (“Internal Time” Harvard University Press, 2012).

Regular hosts:

Dr Moira JungeDr Moira Junge is a health psychologist working in the sleep field, who has considerable experience working with people with sleeping difficulties in a multidisciplinary practice using a team-based approach. Moira is actively involved with the Australasian Sleep Association (ASA) and a board member of the Sleep Health Foundation. She has presented numerous workshops for psychologists and is involved with Monash University with teaching

Sleeping in the Heat

Originally at: https://sleephub.com.au/sleeping-in-the-heat/

When the weather heats up it can be hard to sleep.

sleeping in the heatHot summer nights. Tossing, turning, finding it hard to get to sleep or stay asleep because of the heat. Many people find sleeping in the heat difficult, particularly those who already find sleep challenging. Many people I see with sleep disorders such as insomnia, sleep apnea or narcolepsy dread the summer and heat as it makes sleep much more difficult for them. Although we can’t change the weather, and are likely to face more hot weather in the future, there are things that can be done to make sleeping in the heat easier to manage.

Why is it hard to sleep in the heat?

Apart from the obvious discomfort of feeling hot and uncomfortable, there are sound reasons why people don’t sleep their best during hot weather. An important part of dropping off to sleep is a drop in core body temperature. The body achieves this by diverting blood to the periphery (hands and feet) and surface (skin). If these parts of the body are in contact with air that is cooler than 37 degrees Celsius (98 F) heat is dissipated and the core body temperature drops enabling sleep. Throughout sleep, the body aims to maintain a core body temperature slightly lower than waking temperatures, so continues to use the hands, feet and skin to dissipate heat. This is one of the reasons people can feel better sleeping in the heat with their feet and legs hanging out from under the covers. It’s also why moving air, such as from a fan can help with sleep as the moving air enables greater heat exchange between the skin and air.

There is a lot of variation in preferred sleeping temperature, with people having a wide range of preferred temperatures. However, people seem to sleep best when bedroom temperatures are between 16-24 degrees Celsius (61-75 F). Those who are used to sleeping in warmer temperatures such as when living in the tropics can acclimatise to a certain degree and sleep reasonably in bedroom temperatures up to 28 degrees Celsius (82 F).

What can be done to help sleeping in the heat?

There are a number of things that can be done to improve sleeping in the heat. Those who are fortunate enough to have air conditioning may not need to be as careful of these factors as they are able to control the temperature in their bedroom environment, keeping it within a comfortable range. Other things that can help are:

  • Recognise that it’s only temporary: For most people in south eastern Australia, particularly Melbourne, heat waves only last

Sleep Talk: Episode 48 – Cannabinoids and Sleep

Originally at: https://sleephub.com.au/podcast-48/

Episode 48: Cannabinoids and Sleep

Medical cannabinoids are being increasingly prescribed for a range of conditions including sleep. Do cannabinoids help sleep? How are they prescribed? We discuss the use of medical cannabinoids with Dr Karen Hitchcock, physician and author, who has considerable experience in the use of cannabinoids.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk – Talking all things sleep.

Leave a review and subscribe via Apple Podcasts

Audio Timeline / Chapters:

  • 00:00 – 02:18 Introduction
  • 02:18 – 24:47 Theme – Cannabinoids and Sleep
  • 24:47 – 27:15 Clinical Tip
  • 27:15 – 29:55 Pick of the Month
  • 29:55 – 30:40 What’s Coming Up?

Next episode: Social time and daylight saving time

Links mentioned in the podcast: 

Presenters:

Guest interviews:

Dr Karen Hitchcock is a general physician with a particular interest in the use of medical cannabinoids. Karen is an experienced physician, having worked at The Alfred Hospital for a number of years managing patients with complex health problems. In addition to her work as a doctor, Karen is also an author. She has published in both medical and literary journals, including a publication in the “Best Australian Short Stories” and “Best Australian Essays” anthologies. Her first book Little White Slips (Picador, 2009) won the 2010 Steele Rudd Award in the Queensland Premier’s Literary Awards, was shortlisted in the 2010 NSW Premiers Literary Award and the Kibble/Dobie award for women writers.

Karen writes a regular column about medicine for The Monthly and is available for consultations at The Millswyn Clinic in Melbourne.

Regular hosts:

Dr Moira JungeDr Moira Junge is a health psychologist working in the sleep field, who has considerable experience working with people with sleeping difficulties in a multidisciplinary practice using a team-based approach. Moira is actively involved with the Australasian Sleep Association (ASA) and a board member of the Sleep Health Foundation. She has presented numerous workshops for psychologists and is involved with Monash University with teaching and supervision commitments. She is one of the founders and clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and

Sleep Talk: Episode 47 – Tracking Sleep

Originally at: https://sleephub.com.au/podcast-47/

Episode 47: Tracking Sleep

Tracking sleep over time can give helpful insights into sleep patterns and ways of improving sleep. This month we discuss the latest technologies for tracking sleep and interesting ways these technologies are being used in research with our guest James Slater from University of Western Australia.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk – Talking all things sleep.

Leave a review and subscribe via Apple Podcasts

Audio Timeline / Chapters:

  • 00:00 – 01:07 Introduction
  • 01:07 – 20:33 Theme – Tracking Sleep
  • 20:33 – 21:32 Clinical Tip
  • 21:32 – 24:15 Pick of the Month
  • 24:15 – 25:26 What’s Coming Up?

Next episode: Social time and daylight saving time

Links mentioned in the podcast: 

Presenters:

Guest interviews:

James Slater is undertaking his PhD at the Centre for Sleep Science at University of Western Australia, and is a sleep scientist at Royal Children’s Hospital, Melbourne. James is sought out for his expertise on sleep assessment, a topic on which James has published journal articles, a textbook chapter, technical papers and given invited talks.

 

 

Regular hosts:

Dr Moira JungeDr Moira Junge is a health psychologist working in the sleep field, who has considerable experience working with people with sleeping difficulties in a multidisciplinary practice using a team-based approach. Moira is actively involved with the Australasian Sleep Association (ASA) and a board member of the Sleep Health Foundation. She has presented numerous workshops for psychologists and is involved with Monash University with teaching and supervision commitments. She is one of the founders and clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and expertise include smoking cessation, psychological adjustment to chronic illness, and grief and loss issues.

 

Dr David CunningtonDr David Cunnington is a sleep physician and director of Melbourne Sleep Disorders Centre, and co-founder and contributor to SleepHub. David trained in sleep medicine both in Australia and in the United States, at Harvard Medical School, and is certified as both an International Sleep Medicine Specialist and International Behavioural Sleep Medicine Specialist. David’s clinical practice covers all areas of sleep medicine and he is actively involved in training health …

Sleep Talk: Episode 46 – Sleep Hygiene

Originally at: https://sleephub.com.au/podcast-46/

Episode 46: Sleep Hygiene

What is sleep hygiene? Does it work? Can we be too careful about sleep? We discuss the pros and cons of sleep hygiene and put its role in perspective.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk – Talking all things sleep.

Leave a review and subscribe via Apple Podcasts

Audio Timeline / Chapters:

  • 00:00 – 02:00 Introduction
  • 02:00 – 23:58 Theme – Sleep Hygiene
  • 23:58 – 25:00 Clinical Tip
  • 25:00 – 27:54 Pick of the Month
  • 27:54 – 29:23 What’s Coming Up?

Next episode: Tracking Sleep

Links mentioned in the podcast: 

Presenters:

Dr Moira JungeDr Moira Junge is a health psychologist working in the sleep field, who has considerable experience working with people with sleeping difficulties in a multidisciplinary practice using a team-based approach. Moira is actively involved with the Australasian Sleep Association (ASA) and a board member of the Sleep Health Foundation. She has presented numerous workshops for psychologists and is involved with Monash University with teaching and supervision commitments. She is one of the founders and clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and expertise include smoking cessation, psychological adjustment to chronic illness, and grief and loss issues.

 

Dr David CunningtonDr David Cunnington is a sleep physician and director of Melbourne Sleep Disorders Centre, and co-founder and contributor to SleepHub. David trained in sleep medicine both in Australia and in the United States, at Harvard Medical School, and is certified as both an International Sleep Medicine Specialist and International Behavioural Sleep Medicine Specialist. David’s clinical practice covers all areas of sleep medicine and he is actively involved in training health professionals in sleep. David is a regular media commentator on sleep, both in traditional media and social media. David’s recent research has been in the area of non-drug, psychologically-based treatments such as cognitive behavioral therapy and mindfulness in managing insomnia, restless legs syndrome and other sleep disorders.

Connect with David on Twitter or Facebook.…

How do I adjust for the start of daylight saving time?

Originally at: https://sleephub.com.au/start-daylight-saving-time/

Worried about adjusting for the start of daylight saving time?

daylight savingsOn Sunday 6th October, in the early hours of the morning, daylight saving time begins in Australia (unless you live in QLD, WA or NT). At 2am, clocks shift forward an hour to 3am. If you are a good sleeper, you’re probably not reading this anyway, as you will generally be able to go to bed at your usual time (according to the clock), and get to sleep without a problem. However, if you have trouble sleeping, it’s important to have a plan to minimise the impact of this change on your sleep.

What problems might I run in to?

With the clock shifting forward an hour, the most common problems people run in to are:

  1. Not feeling tired at their normal bed time
  2. Trouble getting up in the morning
  3. Being anxious about what will happen with sleep

Shifting the clock forward 1 hour, is the same as shifting your entire schedule 1 hour earlier, or travelling 1 time zone to the east.

Going to bed

With the new time being 1 hour later, it’s likely that you won’t feel sleepy or fall asleep readily if you go to bed at the new time.  As such, don’t just go to bed at the same clock time out of habit, instead on Sunday night, aim to stay up an hour later. This has 2 effects:

  1. Helping you build up a little more sleep debt, making it easier to get to sleep and stay asleep
  2. Delaying your body clock, so that your internal clock also shifts 1 hour later

daylight savings timeOver the next few days, as you begin to feel sleepy earlier, you can shift the time you go to bed earlier. This could be in half hour steps, or if you are more cautious go to bed 15 minutes earlier each day, and in 4 days you will have adjusted to the new time.

Most people can shift their body clock up to 2 hours later each 24 hours without much effort. We see this when we travel across time zones. Going from Melbourne to Perth, a 2 hour later shift, generally takes a only a day or two to adjust to. Interestingly people find travelling to the east or shifting their clocks earlier harder, and can generally only shift 1 hour earlier each 24 hours. So travelling from Perth back to Melbourne takes longer to adjust.

Getting up in the morning

It’s likely that you’ll want to wake later than your usual waking time, as with the time change, this will be an hour later. However, over a …

Sleep Talk: Episode 45 – Sharing a Bed

Originally at: https://sleephub.com.au/podcast-45/

Episode 45: Sharing a Bed

Is sharing a bed with a partner good for sleep? On one level partners can be noisy, move around and be the cause of sleep disruption. But on the other hand, they can provide a sense of security and closeness. This month we discuss the pros and cons of sharing a bed.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk – Talking all things sleep.

Leave a review and subscribe via Apple Podcasts

Audio Timeline / Chapters:

  • 00:00 – 01:42 Introduction
  • 01:42 – 23:54 Theme – Alcohol and Sleep
  • 23:54 – 25:06 Clinical Tip
  • 25:06 – 27:32 Pick of the Month
  • 27:32 – 29:05 What’s Coming Up?

Next episode: Sleep and Cannabinoids

Links mentioned in the podcast: 

Presenters:

Dr Moira JungeDr Moira Junge is a health psychologist working in the sleep field, who has considerable experience working with people with sleeping difficulties in a multidisciplinary practice using a team-based approach. Moira is actively involved with the Australasian Sleep Association (ASA) and a board member of the Sleep Health Foundation. She has presented numerous workshops for psychologists and is involved with Monash University with teaching and supervision commitments. She is one of the founders and clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and expertise include smoking cessation, psychological adjustment to chronic illness, and grief and loss issues.

 

Dr David CunningtonDr David Cunnington is a sleep physician and director of Melbourne Sleep Disorders Centre, and co-founder and contributor to SleepHub. David trained in sleep medicine both in Australia and in the United States, at Harvard Medical School, and is certified as both an International Sleep Medicine Specialist and International Behavioural Sleep Medicine Specialist. David’s clinical practice covers all areas of sleep medicine and he is actively involved in training health professionals in sleep. David is a regular media commentator on sleep, both in traditional media …

Sleep Talk: Episode 44 – Alcohol and Sleep

Originally at: https://sleephub.com.au/podcast-44/

Episode 44: Alcohol and Sleep

Alcohol is commonly used as a sleep aid, but does it really help sleep? We talk with Dr Rowan Ogeil about the impact of alcohol on sleep as well as other health effects.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk, talking all things sleep.

Leave a review and subscribe via Apple Podcasts

Audio Timeline / Chapters:

  • 00:00 – 02:33 Introduction
  • 02:33 – 26:28 Theme – Alcohol and Sleep
  • 26:28 – 27:22 Clinical Tip
  • 27:22 – 29:50 Pick of the Month
  • 29:50 – 30:46 What’s Coming Up?

Next episode: Sharing a bed

Links mentioned in the podcast: 

Presenters:

Guest interviews:

Dr Rowan Ogeil’s research has centred on understanding the impact that behaviours, particularly shift work and drug use, have on psychological outcomes, chiefly health and sleep states. Rowan’s research has employed translational methods across genetic, behavioural, and population levels to deliver significant impacts. To date he has published more than 50 peer-reviewed papers and book chapters, many in leading journals. Rowan’s work is highly regarded both in Australia and internationally, and he has previously held an NHMRC Peter Doherty Fellowship, and an Australia-Harvard fellowship. Rowan coordinates a unit in the Monash University Masters of Addictive Behaviours, and contributes to other undergraduate and postgraduate courses.

Regular hosts:

Dr Moira JungeDr Moira Junge is a health psychologist working in the sleep field, who has considerable experience working with people with sleeping difficulties in a multidisciplinary practice using a team-based approach. Moira is actively involved with the Australasian Sleep Association (ASA) and a board member of the Sleep Health Foundation. She has presented numerous workshops for psychologists and is involved with Monash University with teaching and supervision commitments. She is one of the founders and clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and expertise include smoking cessation, psychological adjustment to chronic illness, and grief and loss issues.

 

Dr David CunningtonDr David Cunnington is a sleep physician and director of …

Sleep Talk: Episode 43 – Sleep Research Update

Originally at: https://sleephub.com.au/podcast-43/

Episode 43: Sleep Research Update

Hear the latest updates on sleep research from the Sleep 2019 meeting. In this episode we talk with Dr Simon Frenkel about the latest research in sleep.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk, talking all things sleep.

Leave a review and subscribe via Apple Podcasts

Audio Timeline / Chapters:

  • 00:00 – 02:50 Introduction
  • 02:50 – 26:14 Theme – Sleep Research Update
  • 26:14 – 27:14 Clinical Tip
  • 27:14 – 31:29 Pick of the Month
  • 31:29 – 32:30 What’s Coming Up?

Next episode: Alcohol and Sleep

Links mentioned in the podcast: 

Presenters:

Guest interviews:

Dr Simon Frenkel is a Respiratory and Sleep Disorders Physician with more than 10 years experience. In addition to working at the Western Hospital in Melbourne, he is one of the Directors at Lung and Sleep Victoria where he consults in Respiratory and Sleep Medicine. His Sleep Medicine interests are diverse, with particular emphasis on non-respiratory sleep disorders and multidisciplinary models of care. He is actively involved in sleep education and is co-chair of the Sleep Physicians Council of the Australasian Sleep Association.

Regular hosts:

Dr Moira JungeDr Moira Junge is a health psychologist working in the sleep field, who has considerable experience working with people with sleeping difficulties in a multidisciplinary practice using a team-based approach. Moira is actively involved with the Australasian Sleep Association (ASA) and a board member of the Sleep Health Foundation. She has presented numerous workshops for psychologists and is involved with Monash University with teaching and supervision commitments. She is one of the founders and clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and expertise include smoking cessation, psychological adjustment to chronic illness, and grief and loss issues.

 

Dr David CunningtonDr David Cunnington is a sleep physician and director of Melbourne Sleep Disorders Centre, and co-founder and contributor to SleepHub. David trained in sleep medicine both in Australia and in the United States, at Harvard Medical School, and is certified as both an International Sleep Medicine Specialist and International Behavioural Sleep Medicine Specialist. David’s clinical practice covers all areas of sleep medicine and he is actively involved in training health …

Sleep Talk: Episode 42 – What to Eat

Originally at: https://sleephub.com.au/podcast-42/

Episode 42: What to Eat

How does what we eat impact on sleep? What foods or types of diet can help with sleep? To help decipher this complex area we talk to Assoc Prof Marie-Pierre St-Onge, Director Sleep Center of Excellence Columbia University, Irving Medical Center.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk, talking all things sleep.

Leave a review and subscribe via Apple Podcasts

Audio Timeline / Chapters:

  • 00:00 – 01:41 Introduction
  • 01:41 – 23:04 Theme – What to eat?
  • 23:04 – 25:45 Clinical Tip
  • 25:45 – 29:31 Pick of the Month
  • 29:31 – 30:39 What’s Coming Up?

Next episode: Sleep Research Update

Links mentioned in the podcast: 

Presenters:

Guest interviews:

Marie-Pierre St-Onge

Assoc Prof Marie-Pierre St-Onge is Centre Director of Columbia University Irving Medical Center, Sleep Center of Excellence. A Prof St-Onge has a Ph.D focused in Nutrition from McGill University and is a Fellow of the American Heart Association and Certified in Clinical Sleep Health. In 2007, A Prof St-Onge received NIH funding to study sleep and energy balance and her research now focuses greatly on sleep and its association with obesity and cardiometabolic risk factors. Her research findings show that sleep influences diet and that diet may also influence sleep, allowing her to return to her original passion related to foods and their influence on disease risk.

Regular hosts:

Dr Moira JungeDr Moira Junge is a health psychologist working in the sleep field, who has considerable experience working with people with sleeping difficulties in a multidisciplinary practice using a team-based approach. Moira is actively involved with the Australasian Sleep Association (ASA) and a board member of the Sleep Health Foundation. She has presented numerous workshops for psychologists and is involved with Monash University with teaching and supervision commitments. She is one of the founders and clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and expertise include smoking cessation, psychological adjustment to chronic illness, and grief and loss issues.

 

Dr David CunningtonDr David Cunnington is a sleep physician and director of Melbourne Sleep Disorders Centre, and co-founder and contributor to SleepHub. David trained in sleep medicine both in Australia and in the United States, at Harvard Medical School, and …