Sleep: The Secret to Living the Best 1/3 of Your Life! | Param Dedhia, MD | TEDxCincinnati

[Music] [Applause] let's talk about health what's better for you sleeping well or eating well hmm let me see if I can help us answer that what will kill you more quickly sleep deprivation or food deprivation whoa sleep deprivation I'm not here to put down nutrition I'm here to honor that of our good night's rest when we talk about deprivation we think of all our none and then we think we're okay long as we get some sleep that would be wrong we don't know what we don't know our society do you sleep entirely wrong and these backward views are killing our productivity and they're killing us what I wish for us to appreciate is that we've made it a badge of honor to give up that of our sleep staying up to the wee hours of the night and then getting up early is really overdone it is time for us to change that conversation what I want us to really get into and to start to thinking about is this sleep as a relatively new conversation and I'm so glad it's here early on doctors did we think about sleep we didn't learn about it it was blue doctors were notorious for a crazy hours first in medical school then in residency and often after that staying up to the wee hours of the night to finish up some charts and to catch up on our journals is common in the world that I know I tricked myself into thinking that I was being productive I thought that by staying up late and skipping out on sleep that I'd get more done I was wrong boy was I wrong sleep deprivation doesn't make us more productive it means that we're sleepy during them most important hours of our day and this has been proven to lead to mistakes so let me ask how many mistakes is it okay for doctors to make none and this accepted lack of sleep is hurting our bodies and it's ruining our health as a doctor I've come to learn we're not only physical we are thoughts we have mental health we feel we have emotional health and sleep heals all of these Wow I'm gonna tell you many things that you know but I might be also telling you a few new things an opportunity to look at sleep yet again what I wish for us to start doing is to take back the night and to really look at sleep in a new way what if I were to tell you sleep does not just make you healthier and happier at all so finishes your workout it will clear your negative thoughts improve your memory and help you to problem-solve whoa it's just sleep hmm maybe a little bit more than that we have talked about sleep for ages what do we want to appreciate it goes back to Grandma's medicine what did grandma say come on you know this eat your veggies go out and play and and get your sleep we have forgotten grandma's wisdom we have taken an opportunity to think we know more since we're adults or wrong though what I wish for us to appreciate is that we need to look at this with a new set of eyes what we want to really do here is to understand that we've all have heard that seven to nine hours of sleep is what we need call it eight but it's not enough just to talk about getting enough sleep that's not enough we need to also talk about quality of bleep all we need to do to understand this is to look at the best of sleepers my friends let's at the stage when were we the best sleepers babies know teenagers they're the rockstars of sleep and don't let anyone tell you any different you and I were once that teenager and we slept better back then so what did teenagers do they get to sleep they stay asleep have any of you try to wake up a teenager before they're ready shoulda just left them be fussy they have a special chemistry we all have had this special chemistry but as we get older it becomes a little bit more difficult we lose out not just on quantity but also on that of our quality here's the awkward thing some of us don't know because this happens slowly we get used to it we suck it up some of us don't know how sleepy we are so let's see if this is the case my friends let's take a look at this more or less what I want us to do is to really understand sleep first and foremost sleep is famously known by what it stages so we go from being awake and then into either light sleep deep sleep or that of dreams now light sleep is healthy sleep but just getting light sleep we don't feel so great so we need to get to the stars of the show we need to talk about deep sleep and REM sleep that's really gonna be the emphasis here in order to understand this this is the magic of our teenage sleep to unveil this magic to know the secret we have to look at the first half of the night and then the second half of the night my friends what do you and I see more of there and the first half of the night deep sleep what goes on during deep sleep you and I put out growth hormone and proteins that repair us this is a billion dollar industry and it's within us every single night pro athletes are taking sleep to go to the next level so if you've worked down and if you learn if your muscles haven't felt in a while you and won't not want to get our sleep it's gonna finish your workout this is gonna be doing that of what deep sleep is what physical repair so cool now let's look to the second half of the night where do you see more of them the second half of the night dreams now what goes on during dreams something really interesting in your brain an area called the limbic system what does that do that opens up and clears out the negative thoughts and emotions from the day you just lived think of it this way the guy who cut you off somebody who said something quite rude to you negative thought that we just can't let go of what do people tell us yeah come on dude get over it move on yeah right not so easy what I want us to really do and to appreciate is that right EQ what in the 1990s we started talking about this thing called emotional quotient simply put until we're emotionally clear we cannot connect to ourselves until we connect to ourselves we cannot connect to others this is so important for our relationships and in for business and everything in between and the world that I grew up in and the world that I know I wasn't encouraged to talk about my emotions in the hospital we've shied away from this let an emotion those we got pills for that awkward slightly true if you and I don't make time for emotions our sleep will we do emotional clearing how cool is that now wait wait let me not miss something else that's really cool what else could does our deep sleep and REM sleep do for us here it is memory and problem solving so imagine yourself already in bed fast asleep and the first half of the night again that of our sleeeeep here's what the conversation is going on it's a picture a panorama of the day you just lived and you're gonna be picking out that of stats that of numbers and images that you want to remember and as if you're taking a little post-it notes you're taking little snapshots and putting it into your brain this is what we do we give ourselves an opportunity to work on our memory whether you feel that your memory is slipped or not all of us want to have a robust memory now wait it gets even better all those little post-it notes all those little images hold on to them and let's now go to our dream sleep and now what we're gonna do with all these stacks of images and facts we are gonna make connections between them that not worse more or less fed to us spoon fed to us connected for us during the day we just lived and as if we have a file cabinet remembering all those old thoughts and ideas we're gonna connect the previous without of the new so who do we call that when we make connections that were not made for us we call that problem solving creativity whoa how cool is that do any of us want to give up on this deep sleep do any of us want to give up on this dream sleep this is that physical repair emotional clearing that memory work and problem solving and again many of us just don't know how sleepy we are I'm sorry friends I'm telling you something that you may believe that you would know but here we go just just humor ourselves the following are not normal it's not normal to fall asleep if reading quietly afternoon even if it's a boring book you should be awake my friends it is not normal to nod off watching television to early evenings surely it is not normal to fall asleep on airplanes and I'm not talking about red-eye flights here it's not normal to drift off when you're a passenger in a car for an hour without a break and ready for the zinger it's not normal to doze off at a stop sign or its more common than any of you and I want to know my friends it's time time to take back that of our night it's time to take a look at her sleep it is ours and it is there to honor us physically mentally and everything else in between what I want us to really appreciate is this we want to give up any of this deep sleep oh it's repairing our bodies and our minds it's allowing ourselves to be the best versions of ourselves so okay what are we gonna do what are we gonna do as we get older for this deep sleep and this dream sleep what I really wanted to do is appreciate this two major conversations what you and I are about to look at is something that we ready doing and I want us to take it to the next level how you eat and more or less move during the daytime it's gonna help you set up your sleep and especially that deep sleep and as you make time for your emotions for your stress and distress you are going to be setting up your sleep and this time your dream sleep oh how cool is this let's look to really understand this rather than just to memorize this if you and I were to think about deep sleep and only focus on bed was eight hours at bedtime we'd be wrong we'd be missing out the day before that night is what we need to really appreciate the 16 hours of daytime sets you up for that eight hours of sleep time the secret here is energy the more energy you burn during the daytime set you up it gives you the chemistry that puts you to sleep and into your deep sleep that's the reason why we need to look at how we eat and how we move let's talk about what we're putting into our body my friends we need to eat real food so we can burn up energy and that will help us more so than that of eating processed foods when you and I eat processed foods we get an energy surge followed by the crash eating cookies crackers cakes white rice and all the yummy things in between well more or less put us on the roller coaster with our energy you'll burn less energy that doesn't cite you up for sleep that's not gonna give you your deep sleep we need to eat real food my friends eat your fruits your vegetables get your protein for breakfast lunch and dinner it's gonna honor you during that night that awaits you let's get on to the movement simply put you need to be tired before bed move move and move what am I talking about here it is say you've been active all weekend helping a friend move hiking and biking doing yard work what do people say I'm gonna sleep good tonight some of you love the gym some of you get a rash by walking in there you just gotta know who you are it doesn't matter again move move and move let's get onto the head of our dreams this might be a little bit more work and a little bit more demanding in terms of taking a look at getting your dreams but then again it might be easier than that of eating well and moving well you need to have a bedtime ritual and do it every single night remember your dreams are gonna clear up negative thoughts we aren't not give too much to our dreams to do sleep science asks us to create a buffer zone we got to create a separation from the night we just lived and that of the day and night that we just lived and therefore taper it into that of our sleep so creating this bedtime ritual it's really about clearing your thoughts in your mind as best as you can do for many people it's doing their to-do list for others journaling out thoughts and worries rather it's creating time and space to work through a problem to work through a question you may look to learn meditation mindfulness when you pay full attention full awareness to your breath it puts you into the present moment it creates a stillness and a calmness when you're in the present you're likely less likely to be in the past saying that's likely to be in the future going what if what if what if what I find so awesomely appreciating to this is that people have said this right well that's a good question I'll sleep on it I'll dream on it tonight we've talked about doing this and putting this into that of our lives let's make sure that we honor this if we don't make time to honor our stress and distress it's kind of rear and pop up its ugly head and that's not what we want to do at all my friends this deep sleep in this dream sleep that physical repair that emotional clearing on your memories and also getting that of an opportunity to make those connections it was asked of me long ago what should we be doing when you learned all about this unsleep again it's your daytime that sets up that of your night but your nighttime and that of your day we've been celebrating the nighttime when we talk about sleep I don't hear people talking enough about their daytime please my friends honor it's gonna make you productive you're gonna get more done you won't miss those late nights you were gonna be healthier and you'll feel better too there was once asked me would you take better care of you or others that was quite unsettling for me to think about that I knew the answer I know that I needed to start making myself and my sleep a priority as doctors are we the healthiest people you know we tend to take care of others before we take care of ourselves that's what good intentions but it's also that opportunity to start appreciating what sleep can do for us my friends Take Back the Night we now know what we know let's now appreciate that this whole conversation grandma she knew a lot of things it's time for us to listen to Grandma yet again society has forgotten this it tends to think and knows better please appreciate sleep is not a waste of time just the opposite we now can take that opportunity it is this opportunity for us to be our best selves so in closing my friends let's appreciate let's more or less get our deep sleep get our dream sleep let's go to sleep go deep connect to those of our dreams honor those opportunities and keep sleeping thank you and a good night you

Channel: TEDx Talks

Views: 40,263

Keywords: TEDxTalks, English, Health, Aging, Medical research, Science, Self

Id: KnD0uQIalg8

Length: 17min 56sec (1076 seconds)

Published: Tue Jul 02 2019