[
  {
    "start": 0.0,
    "end": 7.3,
    "text": " Also, especially for us as being females, it's also in our deep sleep that we regulate our hormones."
  },
  {
    "start": 7.3,
    "end": 13.0,
    "text": " So something that a lot of females are interested in is obviously whether or not we gain weight."
  },
  {
    "start": 13.0,
    "end": 19.6,
    "text": " And to regulate our appetite and our blood sugar, we really need to get that deep sleep in."
  },
  {
    "start": 19.6,
    "end": 25.1,
    "text": " We know from research that when we don't get enough sleep and when we don't get enough deep sleep,"
  },
  {
    "start": 25.1,
    "end": 28.6,
    "text": " we increase our calorie consumption with about 30%."
  },
  {
    "start": 28.6,
    "end": 33.8,
    "text": " Welcome to HealthWise, the health and longevity podcast brought to you by Sunday Natural."
  },
  {
    "start": 33.8,
    "end": 39.0,
    "text": " I'm Nils Berens and in this podcast we explore what it truly means to be healthy."
  },
  {
    "start": 39.0,
    "end": 45.3,
    "text": " Together we will dive into topics such as medicine, exercise, nutrition and emotional well-being,"
  },
  {
    "start": 45.3,
    "end": 49.2,
    "text": " always with a wise perspective on what generally benefits us."
  },
  {
    "start": 49.2,
    "end": 58.0,
    "text": " Differences between man and woman manifest in various aspects of life and sleep is so no exception."
  },
  {
    "start": 58.0,
    "end": 65.3,
    "text": " Woman's sleep patterns and needs are influenced by unique psychological and hormal factors."
  },
  {
    "start": 65.3,
    "end": 70.4,
    "text": " Understanding these differences is crucial for promoting better sleep health for everyone."
  },
  {
    "start": 70.4,
    "end": 76.8,
    "text": " Laura Kanadel is a certified sleep counselor with master degrees in international business and politics,"
  },
  {
    "start": 76.8,
    "end": 78.7,
    "text": " specialized in training and development."
  },
  {
    "start": 78.7,
    "end": 84.0,
    "text": " Laura is founder of the Sleep Institute in Copenhagen and has shared her expertise on sleep"
  },
  {
    "start": 84.0,
    "end": 90.3,
    "text": " through numerous lectures, courses and media appearance, including national TV and radio."
  },
  {
    "start": 90.3,
    "end": 96.3,
    "text": " Her clients, including major international companies like Ikea, NovoSigns and Matas,"
  },
  {
    "start": 96.3,
    "end": 101.7,
    "text": " and she also offers sleep consulting for private clients with various sleep problems"
  },
  {
    "start": 101.7,
    "end": 105.4,
    "text": " and I say a warm welcome to Laura Kanadel."
  },
  {
    "start": 105.4,
    "end": 109.0,
    "text": " Thank you so much Nils, thank you for having me. It's really a pleasure."
  },
  {
    "start": 109.0,
    "end": 115.6,
    "text": " Laura, it's my pleasure, it's our first English podcast and my question is always a kind of same question."
  },
  {
    "start": 115.6,
    "end": 121.1,
    "text": " I'm asking about Sundays and my question is what does your typical Sunday look like?"
  },
  {
    "start": 121.1,
    "end": 130.1,
    "text": " So speaking of the topic today, it's interesting because I do one thing on Sundays, which I don't do on any other day."
  },
  {
    "start": 130.1,
    "end": 131.7,
    "text": " So now I'm really excited."
  },
  {
    "start": 131.7,
    "end": 136.2,
    "text": " Right. I basically do exactly the same thing every single day."
  },
  {
    "start": 136.2,
    "end": 142.1,
    "text": " I never really change my routines too much unless I have a party or an event that I go to."
  },
  {
    "start": 142.1,
    "end": 147.5,
    "text": " Usually my weekdays and my weekends are usually very similar."
  },
  {
    "start": 147.5,
    "end": 151.4,
    "text": " I always get up between 6 and 6 30 a.m."
  },
  {
    "start": 151.4,
    "end": 154.2,
    "text": " I make breakfast for my three kids."
  },
  {
    "start": 154.2,
    "end": 156.9,
    "text": " I get them ready for their day."
  },
  {
    "start": 156.9,
    "end": 159.5,
    "text": " I sit down with them."
  },
  {
    "start": 159.5,
    "end": 162.8,
    "text": " We talk about our day, what our plans are."
  },
  {
    "start": 162.8,
    "end": 165.8,
    "text": " We usually do something fun as well."
  },
  {
    "start": 165.8,
    "end": 168.6,
    "text": " And then we always plan our week ahead."
  },
  {
    "start": 168.6,
    "end": 174.2,
    "text": " So for us in our house, Sundays are for planning the week ahead."
  },
  {
    "start": 174.2,
    "end": 184.2,
    "text": " And I think it's a good reminder for me particularly to think about if I dread, if I have that Sunday dread,"
  },
  {
    "start": 184.2,
    "end": 189.0,
    "text": " meaning I'm really not excited about the following Monday, I know I need to change something."
  },
  {
    "start": 189.0,
    "end": 192.5,
    "text": " So for me, Sundays are really for me to check in."
  },
  {
    "start": 192.5,
    "end": 194.8,
    "text": " Am I happy where I am in my life right now?"
  },
  {
    "start": 194.8,
    "end": 196.6,
    "text": " Do I dread the Mondays?"
  },
  {
    "start": 196.6,
    "end": 198.6,
    "text": " Usually I'm happy and I'm excited."
  },
  {
    "start": 198.6,
    "end": 200.9,
    "text": " I'm really excited to get on with the week."
  },
  {
    "start": 200.9,
    "end": 204.6,
    "text": " But if I have those Sunday dreads, that's usually a bad sign."
  },
  {
    "start": 204.6,
    "end": 205.9,
    "text": " So that's number one."
  },
  {
    "start": 205.9,
    "end": 212.7,
    "text": " Number two, I have a very decadent thing that I do only on Sundays and that's my Sunday nap."
  },
  {
    "start": 212.7,
    "end": 215.9,
    "text": " So speaking of the topic today, being asleep,"
  },
  {
    "start": 215.9,
    "end": 219.8,
    "text": " it's interesting that you ask me about my routine on Sundays because"
  },
  {
    "start": 219.8,
    "end": 223.9,
    "text": " only on Sundays do I do that nap because I don't have time to do it otherwise."
  },
  {
    "start": 223.9,
    "end": 228.5,
    "text": " So for me, Sunday is like any other day except my Sunday nap."
  },
  {
    "start": 228.5,
    "end": 229.6,
    "text": " Oh, it's a Sunday nap day."
  },
  {
    "start": 229.6,
    "end": 230.8,
    "text": " It's a Sunday nap day."
  },
  {
    "start": 230.8,
    "end": 231.3,
    "text": " I love it."
  },
  {
    "start": 231.3,
    "end": 231.6,
    "text": " I love it."
  },
  {
    "start": 231.6,
    "end": 234.0,
    "text": " So then let's go directly into it."
  },
  {
    "start": 234.0,
    "end": 238.0,
    "text": " How become you interested during the topic of sleep?"
  },
  {
    "start": 238.0,
    "end": 244.6,
    "text": " So sleep is is an interesting topic because it's something that we all do, right?"
  },
  {
    "start": 244.6,
    "end": 250.5,
    "text": " And it's definitely we should we should and we are we are biologically destined to sleep."
  },
  {
    "start": 250.5,
    "end": 252.5,
    "text": " All of us."
  },
  {
    "start": 252.5,
    "end": 258.1,
    "text": " But for some reason, we're not very aware of this thing that we do for about a third part of our life."
  },
  {
    "start": 258.1,
    "end": 266.5,
    "text": " And for me, the topic of sleep really became very relevant when my kids that start sleeping."
  },
  {
    "start": 266.5,
    "end": 270.3,
    "text": " So during Corona, he started having trouble sleeping."
  },
  {
    "start": 270.3,
    "end": 271.9,
    "text": " We didn't know what to do."
  },
  {
    "start": 271.9,
    "end": 273.6,
    "text": " It was it was terrible for him."
  },
  {
    "start": 273.6,
    "end": 275.6,
    "text": " Really, we tried to get help."
  },
  {
    "start": 275.6,
    "end": 276.7,
    "text": " We went to doctors."
  },
  {
    "start": 276.7,
    "end": 280.8,
    "text": " We tried to get information online, but there was really no solution for him."
  },
  {
    "start": 280.8,
    "end": 285.7,
    "text": " The doctors just wanted to give him medicine, but we knew that that was not really going to solve the problem."
  },
  {
    "start": 285.7,
    "end": 285.9,
    "text": " Right."
  },
  {
    "start": 285.9,
    "end": 294.3,
    "text": " So we started investigating sleep on our own and found ways of helping him really."
  },
  {
    "start": 294.3,
    "end": 296.6,
    "text": " And it became a bit of an obsession for me."
  },
  {
    "start": 296.6,
    "end": 310.7,
    "text": " So like when some people become obsessed with training or exercise or marathons, sleep really became an obsession of mine because I realized that with very simple hacks, you can substantially not just change your sleep or really change your life."
  },
  {
    "start": 310.7,
    "end": 319.1,
    "text": " So sleep became interesting to me when we started having problems in our family."
  },
  {
    "start": 319.1,
    "end": 325.6,
    "text": " So that was the initial motivation that then led to me taking a degree."
  },
  {
    "start": 325.6,
    "end": 329.4,
    "text": " I became a certified sleep counselor and then I started."
  },
  {
    "start": 329.4,
    "end": 331.3,
    "text": " I studied Institute."
  },
  {
    "start": 331.3,
    "end": 332.9,
    "text": " I started to sleep Institute."
  },
  {
    "start": 332.9,
    "end": 333.3,
    "text": " Right."
  },
  {
    "start": 333.3,
    "end": 337.5,
    "text": " And very briefly, I'm just going to tell you because the sleep Institute."
  },
  {
    "start": 337.5,
    "end": 339.7,
    "text": " I'm very often asked, what does the sleep Institute do?"
  },
  {
    "start": 339.7,
    "end": 341.0,
    "text": " It sounds strange."
  },
  {
    "start": 341.0,
    "end": 343.7,
    "text": " What is that even at the sleep Institute?"
  },
  {
    "start": 343.7,
    "end": 345.6,
    "text": " We do three things."
  },
  {
    "start": 345.6,
    "end": 347.8,
    "text": " Number one, we do one on one sleep counseling."
  },
  {
    "start": 347.8,
    "end": 354.8,
    "text": " So if you have a sleep problem, you come to us and you get on one of our sleep programs based on your problem."
  },
  {
    "start": 354.8,
    "end": 359.7,
    "text": " Number two, we do a lot of training and development for companies."
  },
  {
    "start": 359.7,
    "end": 360.4,
    "text": " Oh, interesting."
  },
  {
    "start": 360.4,
    "end": 362.9,
    "text": " But who you're training?"
  },
  {
    "start": 362.9,
    "end": 366.5,
    "text": " We are employees or the trainers in the company."
  },
  {
    "start": 366.5,
    "end": 370.2,
    "text": " So we are really doing two things with companies."
  },
  {
    "start": 370.2,
    "end": 372.6,
    "text": " It is both an internal thing."
  },
  {
    "start": 372.6,
    "end": 374.2,
    "text": " So it's internally for staff."
  },
  {
    "start": 374.2,
    "end": 377.1,
    "text": " It could be for shift workers understanding how do you sleep?"
  },
  {
    "start": 377.1,
    "end": 380.3,
    "text": " How is your daily rhythm when you are a shift worker?"
  },
  {
    "start": 380.3,
    "end": 384.1,
    "text": " It could also be to externally for customers."
  },
  {
    "start": 384.1,
    "end": 393.8,
    "text": " So some companies like for instance, Sundays might have a particular interest in taking on the responsibility of sharing information on sleep"
  },
  {
    "start": 393.8,
    "end": 397.9,
    "text": " because sleep and sleep problems are very much linked to education."
  },
  {
    "start": 397.9,
    "end": 404.0,
    "text": " If you're not educated, well aware of which mechanisms are improving your sleep."
  },
  {
    "start": 404.0,
    "end": 405.6,
    "text": " It's really, really a problem for you."
  },
  {
    "start": 405.6,
    "end": 411.1,
    "text": " So sleep is bad sleep, especially lack of sleep education."
  },
  {
    "start": 411.1,
    "end": 413.0,
    "text": " So we help companies understand sleep."
  },
  {
    "start": 413.0,
    "end": 416.1,
    "text": " And then three, I do a lot of what I'm doing now."
  },
  {
    "start": 416.1,
    "end": 420.7,
    "text": " So that is speaking podcast, radio, TV, just to create awareness about sleep"
  },
  {
    "start": 420.7,
    "end": 424.0,
    "text": " because we really need to reeducate ourselves."
  },
  {
    "start": 424.0,
    "end": 429.2,
    "text": " Sleep is like food and exercise has been for the past 50 years."
  },
  {
    "start": 429.2,
    "end": 431.6,
    "text": " We've had to reeducate ourselves."
  },
  {
    "start": 431.6,
    "end": 438.3,
    "text": " We understand our understandings and beliefs regarding food and exercise and movement."
  },
  {
    "start": 438.3,
    "end": 445.8,
    "text": " My projection is that's also going to be the way that we look at sleep for the next 10, 20 years, really."
  },
  {
    "start": 445.8,
    "end": 448.7,
    "text": " Yeah, I'm definitely from a different generation than you."
  },
  {
    "start": 448.7,
    "end": 451.8,
    "text": " In my generation, it was more sleep is something for a loser."
  },
  {
    "start": 451.8,
    "end": 456.6,
    "text": " And so my mindset has changed, luckily."
  },
  {
    "start": 456.6,
    "end": 462.2,
    "text": " But I would say in the younger generation, they are aware that sleep is important,"
  },
  {
    "start": 462.2,
    "end": 463.9,
    "text": " but nevertheless, they have problems."
  },
  {
    "start": 463.9,
    "end": 475.0,
    "text": " So, but maybe maybe to convince the generation of myself, why is sleep so important?"
  },
  {
    "start": 475.0,
    "end": 479.8,
    "text": " You're completely right for gen zedders and millennials."
  },
  {
    "start": 479.8,
    "end": 487.6,
    "text": " When you ask them in large in like in questionnaires and when you ask them about their health"
  },
  {
    "start": 487.6,
    "end": 492.1,
    "text": " and what they're mostly concerned about, sleep is always in top three."
  },
  {
    "start": 492.1,
    "end": 495.5,
    "text": " That does not apply for the next generations before."
  },
  {
    "start": 495.5,
    "end": 498.4,
    "text": " So you're completely right for the younger generations."
  },
  {
    "start": 498.4,
    "end": 503.7,
    "text": " Sleep is something that they're increasingly aware of and increasingly interested in as well."
  },
  {
    "start": 503.7,
    "end": 508.7,
    "text": " We know from simple Google searches that there's a 200 percent a year over year search on sleep."
  },
  {
    "start": 508.7,
    "end": 513.3,
    "text": " And what I found even more exciting is that when you look at the categories,"
  },
  {
    "start": 513.3,
    "end": 517.7,
    "text": " what is the most popular music on Spotify?"
  },
  {
    "start": 517.7,
    "end": 519.9,
    "text": " You know what it is? Sleep music."
  },
  {
    "start": 519.9,
    "end": 521.9,
    "text": " It's no surprise to me, really."
  },
  {
    "start": 521.9,
    "end": 523.4,
    "text": " I found it so interesting."
  },
  {
    "start": 523.4,
    "end": 524.6,
    "text": " It's something that is imagine."
  },
  {
    "start": 524.6,
    "end": 531.7,
    "text": " Imagine we get to know each other in a bar and I'm asking yourself, what kind of music do you like?"
  },
  {
    "start": 531.7,
    "end": 533.7,
    "text": " Show me your Spotify and then sleep."
  },
  {
    "start": 533.7,
    "end": 536.5,
    "text": " Right. Right. Right. Right."
  },
  {
    "start": 536.5,
    "end": 542.6,
    "text": " But it is interesting and that is because there are so many wonderful things about sleep."
  },
  {
    "start": 542.6,
    "end": 545.9,
    "text": " Sleep is really our underutilized superpower."
  },
  {
    "start": 545.9,
    "end": 551.3,
    "text": " We if we want to perform better at work or in sports, we need to sleep better."
  },
  {
    "start": 551.3,
    "end": 553.9,
    "text": " We need to make sure we get our deep sleep."
  },
  {
    "start": 553.9,
    "end": 560.9,
    "text": " If we want to be bright and crisp and really understand something intellectually challenging,"
  },
  {
    "start": 560.9,
    "end": 563.5,
    "text": " we need to get enough REM sleep."
  },
  {
    "start": 563.5,
    "end": 566.5,
    "text": " So as we sleep, we enter very briefly."
  },
  {
    "start": 566.5,
    "end": 568.5,
    "text": " I'm just going to go through this very briefly."
  },
  {
    "start": 568.5,
    "end": 573.5,
    "text": " As we sleep, we enter different sleep stages."
  },
  {
    "start": 573.5,
    "end": 576.9,
    "text": " Each stage is about 90 minutes."
  },
  {
    "start": 576.9,
    "end": 582.5,
    "text": " To simplify, in the beginning of our sleep, we get more deep sleep."
  },
  {
    "start": 582.5,
    "end": 589.2,
    "text": " And in this deep sleep, we restore ourselves physically."
  },
  {
    "start": 589.2,
    "end": 596.5,
    "text": " So our growth hormones go up to make sure that any DNA damage occurring in our bodies, we restore that."
  },
  {
    "start": 596.5,
    "end": 602.5,
    "text": " And we basically go in there with small little cells and rebuild ourselves."
  },
  {
    "start": 602.5,
    "end": 606.8,
    "text": " So the deep sleep is very, very important to have that physical restoration."
  },
  {
    "start": 606.8,
    "end": 613.5,
    "text": " That's why our grandmas always said that the early sleep between noon is the most important one."
  },
  {
    "start": 613.5,
    "end": 617.0,
    "text": " Because see, in this time, we have this maximum deep sleep."
  },
  {
    "start": 617.0,
    "end": 619.3,
    "text": " Exactly right. It's so true."
  },
  {
    "start": 619.3,
    "end": 621.3,
    "text": " Grandma was always right."
  },
  {
    "start": 621.3,
    "end": 622.8,
    "text": " Our grandmothers were always right."
  },
  {
    "start": 622.8,
    "end": 626.7,
    "text": " And I will say also, there are some sayings out there."
  },
  {
    "start": 626.7,
    "end": 630.3,
    "text": " Any sleep you get before 12 counts double."
  },
  {
    "start": 630.3,
    "end": 636.5,
    "text": " It's not really true, but there's some truth to the fact that we generally need to have that sleep before 12 o'clock."
  },
  {
    "start": 636.5,
    "end": 644.1,
    "text": " Also, especially for us as being females, it's also in our deep sleep that we regulate our hormones."
  },
  {
    "start": 644.1,
    "end": 649.4,
    "text": " So something that a lot of females are interested in is obviously whether or not we gain weight."
  },
  {
    "start": 649.4,
    "end": 656.2,
    "text": " And to regulate our appetite and our blood sugar, we really need to get that deep sleep in."
  },
  {
    "start": 656.2,
    "end": 661.8,
    "text": " We know from research that when we don't get enough sleep and when we don't get enough deep sleep,"
  },
  {
    "start": 661.8,
    "end": 665.5,
    "text": " we increase our calorie consumption with about 30%."
  },
  {
    "start": 665.5,
    "end": 669.4,
    "text": " So we're sure 30% 30% 30% more calories."
  },
  {
    "start": 669.4,
    "end": 675.9,
    "text": " Just want to put it out there. Anybody who goes through our sleep programs magically start losing weight."
  },
  {
    "start": 675.9,
    "end": 677.1,
    "text": " And why is that?"
  },
  {
    "start": 677.1,
    "end": 683.8,
    "text": " That is because when we start sleeping, our blood sugar gets regulated and we're able to regulate our appetite more."
  },
  {
    "start": 683.8,
    "end": 686.4,
    "text": " So we simply consume less calories."
  },
  {
    "start": 686.4,
    "end": 688.9,
    "text": " So that deep stage is very important for that."
  },
  {
    "start": 688.9,
    "end": 694.4,
    "text": " So maybe we should claim this episode not only as a sleep podcast, it's also a kind of weight loss podcast."
  },
  {
    "start": 694.4,
    "end": 700.4,
    "text": " I'm just saying that that is what we see. We do see that without even trying, our clients do start losing weight."
  },
  {
    "start": 700.4,
    "end": 701.2,
    "text": " Right?"
  },
  {
    "start": 701.2,
    "end": 708.4,
    "text": " And then to simplify again, we also in the last part of the night, we have our REM sleep."
  },
  {
    "start": 708.4,
    "end": 713.0,
    "text": " In the REM stage, we do a lot of things for our memory."
  },
  {
    "start": 713.0,
    "end": 716.3,
    "text": " That's where we store information in our memory."
  },
  {
    "start": 716.3,
    "end": 719.6,
    "text": " It's also where we regulate ourselves emotionally."
  },
  {
    "start": 719.6,
    "end": 723.4,
    "text": " So we don't know why we dream, which is very interesting."
  },
  {
    "start": 723.4,
    "end": 727.0,
    "text": " We do this weird thing, sleeping for a third part of our life."
  },
  {
    "start": 727.0,
    "end": 733.9,
    "text": " And we dream also, which is this sort of very wild concept, right?"
  },
  {
    "start": 733.9,
    "end": 737.2,
    "text": " We lay down, we close our eyes and we enter a different world."
  },
  {
    "start": 737.2,
    "end": 742.8,
    "text": " So we don't know enough about why we actually dream, but we do have certain hypothesis."
  },
  {
    "start": 742.8,
    "end": 747.2,
    "text": " And that is that maybe we dream because it's a part of our emotional regulation."
  },
  {
    "start": 747.2,
    "end": 751.4,
    "text": " It's a way for us to understand the world when we're awake."
  },
  {
    "start": 751.4,
    "end": 754.0,
    "text": " It's a way for us to interpret what's going on."
  },
  {
    "start": 754.0,
    "end": 757.2,
    "text": " And it actually helps us to regulate our mood."
  },
  {
    "start": 757.2,
    "end": 763.4,
    "text": " So if we have, if we feel like we're in a poor mood and we suffer a bit mentally,"
  },
  {
    "start": 763.4,
    "end": 767.6,
    "text": " make sure you get that REM sleep in because it actually regulates our mood."
  },
  {
    "start": 767.6,
    "end": 772.2,
    "text": " And as a last sort of important little quote in regards to female sleep,"
  },
  {
    "start": 772.2,
    "end": 776.8,
    "text": " we know for females that females are twice as likely to suffer from anxiety,"
  },
  {
    "start": 776.8,
    "end": 780.4,
    "text": " twice as likely to self-report depression."
  },
  {
    "start": 780.4,
    "end": 786.0,
    "text": " So for especially females, REM sleep is incredibly important."
  },
  {
    "start": 786.0,
    "end": 790.5,
    "text": " So there's a deep sleep, there's a REM sleep and the light sleep."
  },
  {
    "start": 790.5,
    "end": 794.0,
    "text": " And then you have the light sleep in between and this is even more wild."
  },
  {
    "start": 794.0,
    "end": 796.8,
    "text": " So we have these light stages."
  },
  {
    "start": 796.8,
    "end": 802.9,
    "text": " Some research suggests that there might be 12 different types of light stages."
  },
  {
    "start": 802.9,
    "end": 806.5,
    "text": " So 12, so it's incredibly sophisticated."
  },
  {
    "start": 806.5,
    "end": 810.0,
    "text": " So going in the night to the toilet, is this also a kind of light sleep?"
  },
  {
    "start": 810.0,
    "end": 813.2,
    "text": " But it's actually a really good question, right?"
  },
  {
    "start": 813.2,
    "end": 816.1,
    "text": " So what do you define as a light sleep?"
  },
  {
    "start": 816.1,
    "end": 820.0,
    "text": " There's many, many, many different stages of light sleep."
  },
  {
    "start": 820.0,
    "end": 823.9,
    "text": " Some light stages just basically bridge the different cycles."
  },
  {
    "start": 823.9,
    "end": 827.3,
    "text": " Some of them are between being awake and asleep."
  },
  {
    "start": 827.3,
    "end": 830.5,
    "text": " There's so many, if you go into a granular level,"
  },
  {
    "start": 830.5,
    "end": 836.5,
    "text": " you could almost see light sleep as us sort of going further and further and further"
  },
  {
    "start": 836.5,
    "end": 839.0,
    "text": " and further down into deep, deep sleep."
  },
  {
    "start": 839.0,
    "end": 842.4,
    "text": " And it's also light sleep is also bridging cycles."
  },
  {
    "start": 842.4,
    "end": 847.4,
    "text": " So there's so many different types of light sleep, but we don't really know."
  },
  {
    "start": 847.4,
    "end": 852.9,
    "text": " And we don't really know what the function of these sort of lighter sleep stages are"
  },
  {
    "start": 852.9,
    "end": 855.9,
    "text": " except that it actually bridges the other stages."
  },
  {
    "start": 855.9,
    "end": 860.5,
    "text": " So it's sleep is incredibly sophisticated, incredibly complicated"
  },
  {
    "start": 860.5,
    "end": 863.2,
    "text": " and we don't know enough about it yet simply."
  },
  {
    "start": 863.2,
    "end": 864.4,
    "text": " Which is interesting, yeah?"
  },
  {
    "start": 864.4,
    "end": 868.9,
    "text": " Before we start to talk about the difference between male and female sleep,"
  },
  {
    "start": 868.9,
    "end": 873.5,
    "text": " I have one quote from you in our pre-discussion"
  },
  {
    "start": 873.5,
    "end": 876.9,
    "text": " and I really would like to speak about this."
  },
  {
    "start": 876.9,
    "end": 880.9,
    "text": " You said that we are in one of the biggest health crisis of our time."
  },
  {
    "start": 880.9,
    "end": 882.9,
    "text": " It's a lack of good quality sleep."
  },
  {
    "start": 882.9,
    "end": 886.9,
    "text": " So can you elaborate a little bit more on that?"
  },
  {
    "start": 886.9,
    "end": 888.6,
    "text": " Right."
  },
  {
    "start": 888.6,
    "end": 895.1,
    "text": " So sleep is a biological necessity, right?"
  },
  {
    "start": 895.1,
    "end": 900.0,
    "text": " But it has been increasingly compromised in our modern society."
  },
  {
    "start": 900.0,
    "end": 904.4,
    "text": " In our part of the world, about 50% of us self-report"
  },
  {
    "start": 904.4,
    "end": 908.6,
    "text": " getting poorly or not enough sleep during the week."
  },
  {
    "start": 908.6,
    "end": 914.6,
    "text": " And almost a third of us actually get six hours or less of sleep every single night."
  },
  {
    "start": 914.6,
    "end": 920.8,
    "text": " So at the Sleep Institute, we define having a sleep problem like one of three things"
  },
  {
    "start": 920.8,
    "end": 926.3,
    "text": " or all three, number one, lack of good quality sleep but also quantity."
  },
  {
    "start": 926.3,
    "end": 929.8,
    "text": " What that means is do you get enough sleep for males"
  },
  {
    "start": 929.8,
    "end": 934.7,
    "text": " that is having at least seven hours of sleep every single night?"
  },
  {
    "start": 934.7,
    "end": 938.3,
    "text": " For women that's having at least seven and a half hours."
  },
  {
    "start": 938.3,
    "end": 939.5,
    "text": " Oh, even more."
  },
  {
    "start": 939.5,
    "end": 942.4,
    "text": " So the interesting thing about this and I think that is"
  },
  {
    "start": 942.4,
    "end": 947.0,
    "text": " if there's one take from today's podcast, I hope this is going to be it."
  },
  {
    "start": 947.0,
    "end": 950.7,
    "text": " Women fundamentally need more sleep than men, right?"
  },
  {
    "start": 950.7,
    "end": 954.8,
    "text": " Women, we need 20 to 30 minutes more sleep than men,"
  },
  {
    "start": 954.8,
    "end": 960.3,
    "text": " depending on where we are in our cycle, where we are in our life cycle,"
  },
  {
    "start": 960.3,
    "end": 964.8,
    "text": " where we are, whether we're hitting menopause, whether we're pregnant."
  },
  {
    "start": 964.8,
    "end": 968.1,
    "text": " Women go through so many bodily changes"
  },
  {
    "start": 968.1,
    "end": 971.6,
    "text": " and our sleep really needs to change based on where we're at."
  },
  {
    "start": 971.6,
    "end": 974.5,
    "text": " And I find that we don't talk enough about this"
  },
  {
    "start": 974.5,
    "end": 977.3,
    "text": " and I really want this information to come out."
  },
  {
    "start": 977.3,
    "end": 981.4,
    "text": " Women need more sleep fundamentally as a ground principle."
  },
  {
    "start": 981.4,
    "end": 984.2,
    "text": " If you get up at seven o'clock in the morning,"
  },
  {
    "start": 984.2,
    "end": 988.9,
    "text": " your wife or partner, if she's female, needs to get up at seven thirty."
  },
  {
    "start": 988.9,
    "end": 992.2,
    "text": " So my wife is always standing up much later than me"
  },
  {
    "start": 992.2,
    "end": 994.4,
    "text": " but she's also going to bed much later than me."
  },
  {
    "start": 994.4,
    "end": 997.0,
    "text": " Oh right, so her chronotype might be B then."
  },
  {
    "start": 997.0,
    "end": 998.0,
    "text": " I don't know."
  },
  {
    "start": 998.0,
    "end": 999.4,
    "text": " Definitely B first."
  },
  {
    "start": 999.4,
    "end": 1001.7,
    "text": " So that's the number one problem."
  },
  {
    "start": 1001.7,
    "end": 1005.4,
    "text": " Lack of quantity, so enough hours spent."
  },
  {
    "start": 1005.4,
    "end": 1008.4,
    "text": " The second way we can define having a sleep problem"
  },
  {
    "start": 1008.4,
    "end": 1011.7,
    "text": " is our inability to actually fall asleep easily."
  },
  {
    "start": 1011.7,
    "end": 1015.7,
    "text": " So if we lay in our beds and we toss and turn and toss and turn"
  },
  {
    "start": 1015.7,
    "end": 1020.8,
    "text": " and we have a hard time falling asleep, our thumb rule of thumb is"
  },
  {
    "start": 1020.8,
    "end": 1024.1,
    "text": " are you tossing and turning for more than 15 to 20 minutes?"
  },
  {
    "start": 1024.1,
    "end": 1027.1,
    "text": " That's a symptom of having a sleep problem, right?"
  },
  {
    "start": 1027.1,
    "end": 1030.3,
    "text": " You should never spend more than 15 to 20 minutes falling asleep."
  },
  {
    "start": 1030.3,
    "end": 1032.0,
    "text": " 20 minutes."
  },
  {
    "start": 1032.0,
    "end": 1033.7,
    "text": " I would say 15 to 20 minutes."
  },
  {
    "start": 1033.7,
    "end": 1034.7,
    "text": " Never spend more than that."
  },
  {
    "start": 1034.7,
    "end": 1037.1,
    "text": " If you do that, you need to address that as a sleep problem"
  },
  {
    "start": 1037.1,
    "end": 1039.7,
    "text": " because that's too long spent in bed, right?"
  },
  {
    "start": 1039.7,
    "end": 1040.3,
    "text": " All right."
  },
  {
    "start": 1040.3,
    "end": 1043.2,
    "text": " So I normally take less than five minutes and then..."
  },
  {
    "start": 1043.2,
    "end": 1044.3,
    "text": " You were awesome."
  },
  {
    "start": 1044.3,
    "end": 1049.0,
    "text": " Yeah, but my ring is always complaining then it says that I'm maybe too exhausted."
  },
  {
    "start": 1049.0,
    "end": 1050.0,
    "text": " This is why I'm..."
  },
  {
    "start": 1050.0,
    "end": 1051.9,
    "text": " Right, that's the sleep efficiency, right?"
  },
  {
    "start": 1051.9,
    "end": 1052.8,
    "text": " Right, right, right, right."
  },
  {
    "start": 1052.8,
    "end": 1057.9,
    "text": " That's a more granular level for people who are really interested in sleep"
  },
  {
    "start": 1057.9,
    "end": 1062.3,
    "text": " and for people who track their sleep like you do."
  },
  {
    "start": 1062.3,
    "end": 1068.1,
    "text": " Sometimes our tracking devices can remind us that we are actually falling asleep too quickly,"
  },
  {
    "start": 1068.1,
    "end": 1072.3,
    "text": " which could be a symptom of us being over-exhausted."
  },
  {
    "start": 1072.3,
    "end": 1074.2,
    "text": " Yeah."
  },
  {
    "start": 1074.2,
    "end": 1075.5,
    "text": " That's one way of looking at it."
  },
  {
    "start": 1075.5,
    "end": 1082.8,
    "text": " I have certain different perspectives, but the last part about how to define you having a sleep problem"
  },
  {
    "start": 1082.8,
    "end": 1086.7,
    "text": " is if you have a hard time having sleep continuity,"
  },
  {
    "start": 1086.7,
    "end": 1091.1,
    "text": " meaning if you get up at night, we all get up five to seven times at night."
  },
  {
    "start": 1091.1,
    "end": 1092.0,
    "text": " That's very normal."
  },
  {
    "start": 1092.0,
    "end": 1093.2,
    "text": " Get up or wake up?"
  },
  {
    "start": 1093.2,
    "end": 1094.3,
    "text": " We wake up."
  },
  {
    "start": 1094.3,
    "end": 1096.6,
    "text": " So we wake up five to seven times during the night."
  },
  {
    "start": 1096.6,
    "end": 1101.8,
    "text": " However, if you wake up and you start remembering that you get up or you're awake for several hours,"
  },
  {
    "start": 1101.8,
    "end": 1105.1,
    "text": " that is also a sleep problem and that's something you really need to address."
  },
  {
    "start": 1105.1,
    "end": 1107.0,
    "text": " So we all wake up at night."
  },
  {
    "start": 1107.0,
    "end": 1109.1,
    "text": " If you don't remember, that's a good sign."
  },
  {
    "start": 1109.1,
    "end": 1110.8,
    "text": " If you remember, that's a rule of thumb."
  },
  {
    "start": 1110.8,
    "end": 1111.5,
    "text": " That's a bad sign."
  },
  {
    "start": 1111.5,
    "end": 1113.5,
    "text": " So you need to address that."
  },
  {
    "start": 1113.5,
    "end": 1116.5,
    "text": " Yeah, it's quite interesting to define when you really remember this."
  },
  {
    "start": 1116.5,
    "end": 1123.3,
    "text": " So in my time when I was training for marathons, sometimes I was getting up early in the morning"
  },
  {
    "start": 1123.3,
    "end": 1126.2,
    "text": " and I had everything prepared in the corridor."
  },
  {
    "start": 1126.2,
    "end": 1128.0,
    "text": " And so I put on my clothes."
  },
  {
    "start": 1128.0,
    "end": 1131.9,
    "text": " I was really totally asleep and I really had the feeling after one kilometer,"
  },
  {
    "start": 1131.9,
    "end": 1134.3,
    "text": " I was really just waked up."
  },
  {
    "start": 1134.3,
    "end": 1135.6,
    "text": " But this is a different story."
  },
  {
    "start": 1135.6,
    "end": 1140.1,
    "text": " So let's go into the difference between male and female sleep."
  },
  {
    "start": 1140.1,
    "end": 1144.4,
    "text": " So you said already women need more time."
  },
  {
    "start": 1144.4,
    "end": 1148.3,
    "text": " So what are the other differences?"
  },
  {
    "start": 1148.3,
    "end": 1156.4,
    "text": " So as we now know and understand sleep is a very important part of our overall health."
  },
  {
    "start": 1156.4,
    "end": 1162.2,
    "text": " However, there are differences between men and women and we don't talk enough about this."
  },
  {
    "start": 1162.2,
    "end": 1164.4,
    "text": " I'm really excited that we're due today."
  },
  {
    "start": 1164.4,
    "end": 1169.4,
    "text": " They're due to a combination of differences in our biology, right?"
  },
  {
    "start": 1169.4,
    "end": 1172.7,
    "text": " Our hormonal makeup, but also social factors."
  },
  {
    "start": 1172.7,
    "end": 1175.9,
    "text": " So I'm going to see if we can try to address all three areas."
  },
  {
    "start": 1175.9,
    "end": 1179.7,
    "text": " First, we need to recognize that women need more sleep."
  },
  {
    "start": 1179.7,
    "end": 1184.0,
    "text": " We just understood this women need and we say this again,"
  },
  {
    "start": 1184.0,
    "end": 1190.2,
    "text": " 20 to 30 minutes more sleep than men every single night as a rule of thumb."
  },
  {
    "start": 1190.2,
    "end": 1192.7,
    "text": " Sorry to jump into this."
  },
  {
    "start": 1192.7,
    "end": 1197.6,
    "text": " When you look at the percentage of deep sleep, REM sleep and light sleep,"
  },
  {
    "start": 1197.6,
    "end": 1199.0,
    "text": " they're normally recommendations."
  },
  {
    "start": 1199.0,
    "end": 1204.7,
    "text": " So I personally from my experience have the feeling that women have more light sleep."
  },
  {
    "start": 1204.7,
    "end": 1205.8,
    "text": " Why do I saying that?"
  },
  {
    "start": 1205.8,
    "end": 1210.5,
    "text": " Because it's pretty hard to wake someone up in the REM or deep sleep phases."
  },
  {
    "start": 1210.5,
    "end": 1215.7,
    "text": " And when I have obviously feeling that just a single noise,"
  },
  {
    "start": 1215.7,
    "end": 1219.7,
    "text": " I don't know, not an intense noise is enough to wake up my wife."
  },
  {
    "start": 1219.7,
    "end": 1227.6,
    "text": " When I compare it, you can my parents still making jokes about it that they,"
  },
  {
    "start": 1227.6,
    "end": 1228.5,
    "text": " how do you say it?"
  },
  {
    "start": 1228.5,
    "end": 1236.4,
    "text": " They say a tree was falling on our ground and not even this wake me up."
  },
  {
    "start": 1236.4,
    "end": 1238.7,
    "text": " So it's pretty hard to wake me up in general."
  },
  {
    "start": 1238.7,
    "end": 1241.8,
    "text": " So is it true that women have more light sleep?"
  },
  {
    "start": 1241.8,
    "end": 1246.2,
    "text": " And this is maybe also the reason why they need more sleep."
  },
  {
    "start": 1246.2,
    "end": 1249.0,
    "text": " So this is a very interesting discussion."
  },
  {
    "start": 1249.0,
    "end": 1255.5,
    "text": " So as women, as we age, right, we hit perimenopause, menopause as well."
  },
  {
    "start": 1255.5,
    "end": 1261.4,
    "text": " And when we hit this stage of life, our in general, our hormonal makeup looks different."
  },
  {
    "start": 1261.4,
    "end": 1267.2,
    "text": " And one of the things that is very different is that our cortisol levels go up."
  },
  {
    "start": 1267.2,
    "end": 1271.7,
    "text": " And what that means for our sleep is that we generally have more cortisol,"
  },
  {
    "start": 1271.7,
    "end": 1275.8,
    "text": " more stress hormone in our bodies, which mean we wake up very easily."
  },
  {
    "start": 1275.8,
    "end": 1281.1,
    "text": " So if you look at melatonin being the sleep hormone, which makes us fall asleep."
  },
  {
    "start": 1281.1,
    "end": 1286.4,
    "text": " Cortisol is our stressor that makes us stay alert, stay awake, wakes us up."
  },
  {
    "start": 1286.4,
    "end": 1288.5,
    "text": " It's very important to have both, right?"
  },
  {
    "start": 1288.5,
    "end": 1295.1,
    "text": " But if you have too much cortisol, you are generally closer to the woken stage."
  },
  {
    "start": 1295.1,
    "end": 1301.1,
    "text": " Typically your cortisol increases in the late part of your sleep just before you wake up."
  },
  {
    "start": 1301.1,
    "end": 1306.7,
    "text": " So typically somewhere between two and four, your cortisol level starts rising."
  },
  {
    "start": 1306.7,
    "end": 1312.2,
    "text": " So for many women, they find that when they hit menopause, they often wake up"
  },
  {
    "start": 1312.2,
    "end": 1315.1,
    "text": " between two and four and they have a hard time going back to sleep."
  },
  {
    "start": 1315.1,
    "end": 1320.2,
    "text": " That's primarily due to the fact that their cortisol levels are just simply higher."
  },
  {
    "start": 1320.2,
    "end": 1323.8,
    "text": " So it's interesting for women, and we're going to talk about this a bit later."
  },
  {
    "start": 1323.8,
    "end": 1331.4,
    "text": " It's very, very important for women specifically as we hit menopause to start implementing"
  },
  {
    "start": 1331.4,
    "end": 1339.4,
    "text": " de-stressing rituals and practices in our lives simply because we simply have too much cortisol."
  },
  {
    "start": 1339.4,
    "end": 1340.4,
    "text": " So your wife--"
  },
  {
    "start": 1340.4,
    "end": 1344.2,
    "text": " So you would say that normally when you speak with sleep coaches,"
  },
  {
    "start": 1344.2,
    "end": 1347.6,
    "text": " it's obviously the same that rituals are quite important."
  },
  {
    "start": 1347.6,
    "end": 1353.2,
    "text": " And you would say that for women, even more important due to the fact"
  },
  {
    "start": 1353.2,
    "end": 1355.2,
    "text": " to de-stress at the end of the day."
  },
  {
    "start": 1355.2,
    "end": 1356.2,
    "text": " Completely right."
  },
  {
    "start": 1356.2,
    "end": 1359.4,
    "text": " So we have-- and we're going to talk a bit more about that later--"
  },
  {
    "start": 1359.4,
    "end": 1364.4,
    "text": " but we have two differences, I would say, in sleep problems."
  },
  {
    "start": 1364.4,
    "end": 1368.4,
    "text": " Sleep problems relate to men and sleep problems related to women."
  },
  {
    "start": 1368.4,
    "end": 1372.8,
    "text": " Very often, for most of our clients, being female when they come and see us,"
  },
  {
    "start": 1372.8,
    "end": 1376.4,
    "text": " it's usually due to problems related to stress."
  },
  {
    "start": 1376.4,
    "end": 1380.7,
    "text": " That's, I would say, overall is the number one issue."
  },
  {
    "start": 1380.7,
    "end": 1384.9,
    "text": " For men, it's actually lack of movement."
  },
  {
    "start": 1384.9,
    "end": 1387.0,
    "text": " So their lifestyle is typically--"
  },
  {
    "start": 1387.0,
    "end": 1395.0,
    "text": " so most of our clients are men above 40, and 70% of men above 40 are overweight, as an example."
  },
  {
    "start": 1395.0,
    "end": 1398.5,
    "text": " Many of them are having suffering from sleep apnea."
  },
  {
    "start": 1398.5,
    "end": 1400.0,
    "text": " They generally have a poor lifestyle."
  },
  {
    "start": 1400.0,
    "end": 1402.8,
    "text": " So for men, it's typically very much lifestyle related."
  },
  {
    "start": 1402.8,
    "end": 1404.5,
    "text": " So very physical."
  },
  {
    "start": 1404.5,
    "end": 1409.6,
    "text": " We often put them on a regime where they have to move, not just move more,"
  },
  {
    "start": 1409.6,
    "end": 1411.0,
    "text": " but move a lot more."
  },
  {
    "start": 1411.0,
    "end": 1415.8,
    "text": " Men are built to simply move and exercise much more so than women."
  },
  {
    "start": 1415.8,
    "end": 1417.6,
    "text": " For women, it's completely different."
  },
  {
    "start": 1417.6,
    "end": 1422.0,
    "text": " For women, it's a lot more about de-stressing, creating rituals for themselves"
  },
  {
    "start": 1422.0,
    "end": 1424.5,
    "text": " where they can balance themselves and their hormones,"
  },
  {
    "start": 1424.5,
    "end": 1428.0,
    "text": " especially as we hit perimenopause and menopause."
  },
  {
    "start": 1428.0,
    "end": 1428.5,
    "text": " Right?"
  },
  {
    "start": 1428.5,
    "end": 1429.1,
    "text": " OK."
  },
  {
    "start": 1429.1,
    "end": 1430.2,
    "text": " So I interrupted you."
  },
  {
    "start": 1430.2,
    "end": 1430.6,
    "text": " Sorry."
  },
  {
    "start": 1430.6,
    "end": 1432.3,
    "text": " So you're-- sorry for that, but--"
  },
  {
    "start": 1432.3,
    "end": 1432.8,
    "text": " That's OK."
  },
  {
    "start": 1432.8,
    "end": 1433.8,
    "text": " I'm so curious."
  },
  {
    "start": 1433.8,
    "end": 1437.4,
    "text": " Yeah, yeah, yeah, so interesting."
  },
  {
    "start": 1437.4,
    "end": 1444.6,
    "text": " So one issue that we need to look into when we look at female sleep is our hormonal fluctuations."
  },
  {
    "start": 1444.6,
    "end": 1449.3,
    "text": " So women experience hormonal changes throughout their lives."
  },
  {
    "start": 1449.3,
    "end": 1451.6,
    "text": " It's their menstrual cycle."
  },
  {
    "start": 1451.6,
    "end": 1454.0,
    "text": " It's their cycle of life, right?"
  },
  {
    "start": 1454.0,
    "end": 1456.3,
    "text": " As you have perimenopause, pregnancy, breastfeeding,"
  },
  {
    "start": 1456.3,
    "end": 1462.2,
    "text": " there's so many different female body, let's say stages or seasons."
  },
  {
    "start": 1462.2,
    "end": 1466.9,
    "text": " And each season has its own set of hormonal makeup."
  },
  {
    "start": 1466.9,
    "end": 1470.1,
    "text": " And that has a huge impact on our sleep."
  },
  {
    "start": 1470.1,
    "end": 1473.5,
    "text": " And vice versa, the hormones affect the sleep."
  },
  {
    "start": 1473.5,
    "end": 1476.8,
    "text": " But even more so, sleep affect the hormones."
  },
  {
    "start": 1476.8,
    "end": 1480.5,
    "text": " And I think that's something that we really need to understand here."
  },
  {
    "start": 1480.5,
    "end": 1489.4,
    "text": " For instance, I give you PMS pre-minstrel syndrome being the seven to 10 days before women get their period."
  },
  {
    "start": 1489.4,
    "end": 1494.6,
    "text": " Many women-- and this is a great example-- experienced that they are tired."
  },
  {
    "start": 1494.6,
    "end": 1498.4,
    "text": " Being tired is the number one symptoms of PMS."
  },
  {
    "start": 1498.4,
    "end": 1499.0,
    "text": " OK."
  },
  {
    "start": 1499.0,
    "end": 1499.8,
    "text": " Right?"
  },
  {
    "start": 1499.8,
    "end": 1502.5,
    "text": " I thought it was something much more painful, but OK."
  },
  {
    "start": 1502.5,
    "end": 1503.7,
    "text": " So being tired."
  },
  {
    "start": 1503.7,
    "end": 1512.9,
    "text": " But the interesting thing here is-- and there's a large study being done in the US where they looked at PMS symptoms and sleep."
  },
  {
    "start": 1512.9,
    "end": 1520.5,
    "text": " And there's a correlation between women sleeping less or having trouble sleeping before they get their period-- meaning during PMS."
  },
  {
    "start": 1520.5,
    "end": 1527.4,
    "text": " So is PMS and being tired a sign of PMS or is it a sign of lack of sleep?"
  },
  {
    "start": 1527.4,
    "end": 1532.4,
    "text": " What we need to understand here is that women before their cycle need more sleep."
  },
  {
    "start": 1532.4,
    "end": 1533.8,
    "text": " So they need more sleep, but they--"
  },
  {
    "start": 1533.8,
    "end": 1534.8,
    "text": " They need more sleep."
  },
  {
    "start": 1534.8,
    "end": 1535.5,
    "text": " Don't get--"
  },
  {
    "start": 1535.5,
    "end": 1538.6,
    "text": " But they don't because we don't fully understand this."
  },
  {
    "start": 1538.6,
    "end": 1546.3,
    "text": " So we don't fully understand the fundamental principle of women before their periods and during their periods that we need more sleep."
  },
  {
    "start": 1546.3,
    "end": 1550.0,
    "text": " So are we tired because we're PMS and we have our period?"
  },
  {
    "start": 1550.0,
    "end": 1553.8,
    "text": " Or are we tired because we simply don't get enough sleep?"
  },
  {
    "start": 1553.8,
    "end": 1554.0,
    "text": " OK."
  },
  {
    "start": 1554.0,
    "end": 1566.3,
    "text": " When you normally be a woman and normally you can need seven and a half hours of sleep, that means in the PMS phase you normally need maybe eight hours."
  },
  {
    "start": 1566.3,
    "end": 1570.3,
    "text": " So this is something which is the complicated part about sleep."
  },
  {
    "start": 1570.3,
    "end": 1575.8,
    "text": " And I guess also sleep research and specifically sleep related to women and their cycle."
  },
  {
    "start": 1575.8,
    "end": 1580.1,
    "text": " When it comes to sleep specifically, it's very individual."
  },
  {
    "start": 1580.1,
    "end": 1582.8,
    "text": " There are very clear recommendations for pregnant women."
  },
  {
    "start": 1582.8,
    "end": 1588.1,
    "text": " Pregnant women is maybe a better because with PMS it's still completely under researched."
  },
  {
    "start": 1588.1,
    "end": 1591.3,
    "text": " But with pregnant women, I think it's maybe easier to understand."
  },
  {
    "start": 1591.3,
    "end": 1594.5,
    "text": " For pregnant women, one of the symptoms of--"
  },
  {
    "start": 1594.5,
    "end": 1598.8,
    "text": " Let's say symptoms of pregnancy is that many women feel incredibly tired."
  },
  {
    "start": 1598.8,
    "end": 1603.4,
    "text": " Are they very tired because they're pregnant or are they very tired because they don't get enough sleep?"
  },
  {
    "start": 1603.4,
    "end": 1608.1,
    "text": " The recommendations for pregnant women is between eight to 10 hours."
  },
  {
    "start": 1608.1,
    "end": 1613.6,
    "text": " Although most pregnant women don't get that, they sleep the same amount as they did before they got pregnant."
  },
  {
    "start": 1613.6,
    "end": 1614.5,
    "text": " Do you understand the difference?"
  },
  {
    "start": 1614.5,
    "end": 1615.0,
    "text": " Totally."
  },
  {
    "start": 1615.0,
    "end": 1615.5,
    "text": " Right."
  },
  {
    "start": 1615.5,
    "end": 1623.4,
    "text": " So we need to fundamentally understand one thing and that is that female bodies change over a lifetime."
  },
  {
    "start": 1623.4,
    "end": 1626.9,
    "text": " And over this lifetime, we enter different seasons."
  },
  {
    "start": 1626.9,
    "end": 1631.7,
    "text": " And during these different seasons, we have different needs of sleep."
  },
  {
    "start": 1631.7,
    "end": 1639.1,
    "text": " And I will say this is a good rule of thumb. You need to just generally sleep more as much as you can."
  },
  {
    "start": 1639.1,
    "end": 1643.3,
    "text": " And as a minimum, half an hour more than your partner."
  },
  {
    "start": 1643.3,
    "end": 1650.3,
    "text": " If you do that, you're at least halfway of solving the problem, especially when it comes to you feeling tired and lethargic,"
  },
  {
    "start": 1650.3,
    "end": 1656.6,
    "text": " which is a sign that a symptom many women self-report when they're in their period during PMS,"
  },
  {
    "start": 1656.6,
    "end": 1660.8,
    "text": " when they're pregnant, when they're breastfeeding, in menopause, and so forth."
  },
  {
    "start": 1660.8,
    "end": 1662.9,
    "text": " So in general, females just need more sleep."
  },
  {
    "start": 1662.9,
    "end": 1664.1,
    "text": " Okay."
  },
  {
    "start": 1664.1,
    "end": 1669.5,
    "text": " So this is number one was the biologic aspect."
  },
  {
    "start": 1669.5,
    "end": 1671.3,
    "text": " Number two is the hormone aspect."
  },
  {
    "start": 1671.3,
    "end": 1674.4,
    "text": " And number three is the societal aspect."
  },
  {
    "start": 1674.4,
    "end": 1678.2,
    "text": " And I think this is very interesting."
  },
  {
    "start": 1678.2,
    "end": 1689.5,
    "text": " But it's interesting because the way that we've structured societies are in such way that we most women have professional careers."
  },
  {
    "start": 1689.5,
    "end": 1693.2,
    "text": " Most women study at university to the same degree as men."
  },
  {
    "start": 1693.2,
    "end": 1698.6,
    "text": " In fact, in some studies now more women are going to university compared to men."
  },
  {
    "start": 1698.6,
    "end": 1701.1,
    "text": " So there's a lot of societal changes right now."
  },
  {
    "start": 1701.1,
    "end": 1707.2,
    "text": " But when it comes to household work and what we call the mental load,"
  },
  {
    "start": 1707.2,
    "end": 1711.5,
    "text": " women still work far more in the home than men do."
  },
  {
    "start": 1711.5,
    "end": 1720.6,
    "text": " So on average, women work 10 to 15 hours of unpaid work in the home, more so than men."
  },
  {
    "start": 1720.6,
    "end": 1728.1,
    "text": " Simultaneously, women also self-report 60% of women who suffer from stress,"
  },
  {
    "start": 1728.1,
    "end": 1732.4,
    "text": " for instance, say that their stress comes from problems in the home."
  },
  {
    "start": 1732.4,
    "end": 1734.2,
    "text": " Men are less than half of that."
  },
  {
    "start": 1734.2,
    "end": 1737.9,
    "text": " So women do work a lot more in homes."
  },
  {
    "start": 1737.9,
    "end": 1743.0,
    "text": " They have a lot more mental load, which have an impact under sleep."
  },
  {
    "start": 1743.0,
    "end": 1749.0,
    "text": " So when we look at studies on what stresses them, what they think about just before they fall asleep,"
  },
  {
    "start": 1749.0,
    "end": 1753.2,
    "text": " mental load, stuff in the home is a huge part of that."
  },
  {
    "start": 1753.2,
    "end": 1759.3,
    "text": " So a way for women to actually sleep a bit better and feel less stress"
  },
  {
    "start": 1759.3,
    "end": 1764.2,
    "text": " is by men actually participating a bit more in the work at home."
  },
  {
    "start": 1764.2,
    "end": 1765.7,
    "text": " So sorry, guys."
  },
  {
    "start": 1765.7,
    "end": 1769.8,
    "text": " Yeah, yeah. So I totally understand what you mean."
  },
  {
    "start": 1769.8,
    "end": 1773.9,
    "text": " So in my case, I can say I was always responsible for the kitchen."
  },
  {
    "start": 1773.9,
    "end": 1778.4,
    "text": " So that means I would say this is already a big relief."
  },
  {
    "start": 1778.4,
    "end": 1782.5,
    "text": " And in general, I don't see so I'm not overweight."
  },
  {
    "start": 1782.5,
    "end": 1784.1,
    "text": " I'm not moving not enough."
  },
  {
    "start": 1784.1,
    "end": 1786.5,
    "text": " So I would say I'm not in your statistics."
  },
  {
    "start": 1786.5,
    "end": 1787.6,
    "text": " You're not in my statistics."
  },
  {
    "start": 1787.6,
    "end": 1788.0,
    "text": " You're just good."
  },
  {
    "start": 1788.0,
    "end": 1790.4,
    "text": " And I will say one thing, which is always a fun fact."
  },
  {
    "start": 1790.4,
    "end": 1793.8,
    "text": " And I always bring this up because it is fun."
  },
  {
    "start": 1793.8,
    "end": 1801.6,
    "text": " For every hour that a woman sleeps more, the likelihood of her having sex the following day goes up by 14%."
  },
  {
    "start": 1801.6,
    "end": 1803.9,
    "text": " So maybe this is a new thing."
  },
  {
    "start": 1803.9,
    "end": 1805.4,
    "text": " It's a women should spread."
  },
  {
    "start": 1805.4,
    "end": 1808.8,
    "text": " So this is something that I think that we really need to talk about."
  },
  {
    "start": 1808.8,
    "end": 1810.7,
    "text": " Everything is interlinked."
  },
  {
    "start": 1810.7,
    "end": 1817.6,
    "text": " But even sex drive for women, when we sleep, we feel like having sex and we will have sex when we sleep."
  },
  {
    "start": 1817.6,
    "end": 1822.3,
    "text": " So I think let your wife, your sister, let them sleep."
  },
  {
    "start": 1822.3,
    "end": 1825.0,
    "text": " It's good for everybody basically."
  },
  {
    "start": 1825.0,
    "end": 1826.2,
    "text": " Happy wife, happy life."
  },
  {
    "start": 1826.2,
    "end": 1827.5,
    "text": " It is what it is."
  },
  {
    "start": 1827.5,
    "end": 1832.3,
    "text": " So but it's really fascinating for me to understand how different it is."
  },
  {
    "start": 1832.3,
    "end": 1836.8,
    "text": " And so I would really like to go a little bit more into that."
  },
  {
    "start": 1836.8,
    "end": 1842.0,
    "text": " So that means when we when we speak about the problems we've seen here right now."
  },
  {
    "start": 1842.0,
    "end": 1849.4,
    "text": " So someone is coming to your institute and then what are the solutions you are providing for them?"
  },
  {
    "start": 1849.4,
    "end": 1849.78,
    "text": " So."
  },
  {
    "start": 1850.6,
    "end": 1856.36,
    "text": " Is it that you invited the couple or what are you doing normally?"
  },
  {
    "start": 1856.36,
    "end": 1861.0,
    "text": " What are the normal steps when you have a consultation with some female clients?"
  },
  {
    "start": 1861.0,
    "end": 1868.76,
    "text": " So when they come at the Sleep Institute, they're put on a sleep program based on,"
  },
  {
    "start": 1868.76,
    "end": 1875.56,
    "text": " I can tell you very briefly how the program works, but then I've actually brought 10 micro habits."
  },
  {
    "start": 1875.56,
    "end": 1877.4,
    "text": " Oh, I love micro habits."
  },
  {
    "start": 1877.4,
    "end": 1881.16,
    "text": " Micro habits, which are really easy to implement that I would love."
  },
  {
    "start": 1881.16,
    "end": 1883.24,
    "text": " Are they only for women or can I also learn something?"
  },
  {
    "start": 1883.24,
    "end": 1889.16,
    "text": " They're also for men, but I have brought some habits, which I will give some examples for women,"
  },
  {
    "start": 1889.16,
    "end": 1893.48,
    "text": " but they're also very much, they're also implementable for guys, but there are some"
  },
  {
    "start": 1893.48,
    "end": 1898.52,
    "text": " specific things that are more important for men compared to women, but I'll come back to that."
  },
  {
    "start": 1898.52,
    "end": 1902.12,
    "text": " So very quickly, just what happens when they come to the Sleep Institute,"
  },
  {
    "start": 1903.24,
    "end": 1909.08,
    "text": " they solve a questionnaire and based on that questionnaire, we define what their problem is."
  },
  {
    "start": 1909.08,
    "end": 1910.76,
    "text": " Is it a falling asleep problem?"
  },
  {
    "start": 1910.76,
    "end": 1912.44,
    "text": " Is it I get up at night problem?"
  },
  {
    "start": 1912.44,
    "end": 1914.2,
    "text": " Is it I don't sleep enough problem?"
  },
  {
    "start": 1914.2,
    "end": 1915.48,
    "text": " What is the problem exactly?"
  },
  {
    "start": 1915.48,
    "end": 1917.88,
    "text": " And based on that, we create solutions."
  },
  {
    "start": 1917.88,
    "end": 1922.52,
    "text": " So we completely do a 180 on their daily lives and for a month,"
  },
  {
    "start": 1922.52,
    "end": 1927.24,
    "text": " they have to follow a relatively rigid program that goes for when they get up,"
  },
  {
    "start": 1927.24,
    "end": 1930.52,
    "text": " when they go to sleep, when they eat, when they exercise, when they get daylight,"
  },
  {
    "start": 1930.52,
    "end": 1935.4,
    "text": " how much they move, how little they move, when to get light, when to get darkness."
  },
  {
    "start": 1935.4,
    "end": 1941.32,
    "text": " So it's, it's fairly rigid and that is because we are fundamentally a biological clock"
  },
  {
    "start": 1941.32,
    "end": 1944.52,
    "text": " and we sleep is very much input based."
  },
  {
    "start": 1944.52,
    "end": 1948.68,
    "text": " So what we do during the day has significant importance for how we,"
  },
  {
    "start": 1948.68,
    "end": 1950.12,
    "text": " how well we sleep at night."
  },
  {
    "start": 1950.12,
    "end": 1952.12,
    "text": " So really it's a lifestyle change."
  },
  {
    "start": 1952.12,
    "end": 1954.92,
    "text": " And that's the very inconvenient truth here."
  },
  {
    "start": 1954.92,
    "end": 1960.28,
    "text": " Unfortunately, it's much easier to take sleep medication, but the, it's so tough."
  },
  {
    "start": 1960.28,
    "end": 1963.64,
    "text": " We can actually improve our sleep just by changing our lifestyle."
  },
  {
    "start": 1963.64,
    "end": 1965.0,
    "text": " It's just very hard to do, right?"
  },
  {
    "start": 1965.0,
    "end": 1969.08,
    "text": " Because you have to change almost everything, especially if you have an unhealthy lifestyle."
  },
  {
    "start": 1969.08,
    "end": 1971.0,
    "text": " So could imagine."
  },
  {
    "start": 1971.0,
    "end": 1971.72,
    "text": " Yes."
  },
  {
    "start": 1971.72,
    "end": 1973.4,
    "text": " Well, you're a good example."
  },
  {
    "start": 1973.4,
    "end": 1974.84,
    "text": " You're not a part of the group."
  },
  {
    "start": 1974.84,
    "end": 1978.28,
    "text": " No, no, I would say in general."
  },
  {
    "start": 1978.28,
    "end": 1985.0,
    "text": " So for example, so I would say, especially when you are in an industry like I am,"
  },
  {
    "start": 1985.0,
    "end": 1987.88,
    "text": " you have to go out also in the evening."
  },
  {
    "start": 1987.88,
    "end": 1993.8,
    "text": " And then especially when you look at having late dinner, having maybe also alcohol."
  },
  {
    "start": 1993.8,
    "end": 1998.76,
    "text": " So I'm really trying as good as possible to avoid it now, but, but especially during the week."
  },
  {
    "start": 1998.76,
    "end": 2004.6,
    "text": " But nevertheless, there are occasions where you have to drink something,"
  },
  {
    "start": 2004.6,
    "end": 2009.96,
    "text": " we have to go back, go not at your regular time into bed and things like that."
  },
  {
    "start": 2009.96,
    "end": 2013.0,
    "text": " So, and everybody have situations like this."
  },
  {
    "start": 2013.0,
    "end": 2016.28,
    "text": " Some people have it more often, some people less often,"
  },
  {
    "start": 2016.28,
    "end": 2019.96,
    "text": " but especially when I'm then going to bed after midnight,"
  },
  {
    "start": 2019.96,
    "end": 2024.52,
    "text": " I'm normally not having my alarm clock at the same time to go to the gym early in the morning."
  },
  {
    "start": 2024.52,
    "end": 2029.96,
    "text": " So, so, but nevertheless, it is when you start to skipping the gym,"
  },
  {
    "start": 2029.96,
    "end": 2034.84,
    "text": " then you're starting to skip the exercise and, and, and, and so I couldn't totally understand."
  },
  {
    "start": 2034.84,
    "end": 2037.72,
    "text": " So I'm really excited now to hear the 10 habits."
  },
  {
    "start": 2037.72,
    "end": 2038.44,
    "text": " Yes."
  },
  {
    "start": 2038.44,
    "end": 2041.72,
    "text": " So first, before I start with the 10 micro habits,"
  },
  {
    "start": 2041.72,
    "end": 2047.72,
    "text": " I just want to mention that obviously this is very rigid and may come across as very rigid system."
  },
  {
    "start": 2047.72,
    "end": 2054.28,
    "text": " However, it's something that I really encourage everybody to follow if they have a sleep problem."
  },
  {
    "start": 2054.28,
    "end": 2058.28,
    "text": " If there is no problem, if you are very good at balancing things out,"
  },
  {
    "start": 2058.28,
    "end": 2063.0,
    "text": " if you sometimes go out, but you can very quickly get back to your regular schedule,"
  },
  {
    "start": 2063.0,
    "end": 2064.68,
    "text": " there is no problem, right?"
  },
  {
    "start": 2064.68,
    "end": 2068.68,
    "text": " But if you start sleeping poorly and that interferes with your life,"
  },
  {
    "start": 2068.68,
    "end": 2074.28,
    "text": " your lifestyle choices, your exercise, food, the amount of sleep you get,"
  },
  {
    "start": 2074.28,
    "end": 2077.8,
    "text": " and it is something that goes on for a long period of time,"
  },
  {
    "start": 2077.8,
    "end": 2083.56,
    "text": " I strongly suggest to implement some of these habits because it can get you back on track."
  },
  {
    "start": 2083.56,
    "end": 2087.24,
    "text": " So it's a little bit like, I often say it's a little bit like gaining weight."
  },
  {
    "start": 2087.24,
    "end": 2093.8,
    "text": " If I weigh five kilos too much, I need to, for a period of time to get back on track,"
  },
  {
    "start": 2094.36,
    "end": 2098.92,
    "text": " I need to consume less calories and exercise more."
  },
  {
    "start": 2098.92,
    "end": 2101.16,
    "text": " I cannot have an ice cream once in a while."
  },
  {
    "start": 2101.16,
    "end": 2106.2,
    "text": " When I'm back on track and I kind of feel like, okay, I'm where I'm at, I am where I should be,"
  },
  {
    "start": 2106.2,
    "end": 2109.08,
    "text": " I can start having an ice cream once in a while, having some dessert."
  },
  {
    "start": 2109.08,
    "end": 2111.96,
    "text": " So it's the 80/20 rule, right?"
  },
  {
    "start": 2111.96,
    "end": 2116.68,
    "text": " 80% of the time, let's try to follow some sort of routine, some sort of plan."
  },
  {
    "start": 2116.68,
    "end": 2118.44,
    "text": " 20% of the time, let's live a little."
  },
  {
    "start": 2118.44,
    "end": 2122.04,
    "text": " If you're in a period of your life where things are sort of"
  },
  {
    "start": 2123.16,
    "end": 2128.6,
    "text": " a bit hectic and stressful, then maybe it's a good idea to implement some of these habits."
  },
  {
    "start": 2128.6,
    "end": 2129.96,
    "text": " Okay? Okay, I'm ready."
  },
  {
    "start": 2129.96,
    "end": 2130.76,
    "text": " Let's start."
  },
  {
    "start": 2130.76,
    "end": 2135.96,
    "text": " So the first one is what you basically mentioned is to set a regular sleep schedule,"
  },
  {
    "start": 2135.96,
    "end": 2141.8,
    "text": " which includes seven or seven and a half hours to about nine hours of sleep every single day."
  },
  {
    "start": 2141.8,
    "end": 2147.32,
    "text": " The interesting thing about that is, I think one of the biggest mistakes I have experienced is"
  },
  {
    "start": 2147.32,
    "end": 2153.72,
    "text": " that the people saying, okay, I'm going to bed at 10 and I'm stand up at 6am."
  },
  {
    "start": 2153.72,
    "end": 2155.08,
    "text": " So eight hours sleep."
  },
  {
    "start": 2155.08,
    "end": 2162.36,
    "text": " Yeah, well, and that's complicated because sleep efficiency is something that we don't talk enough"
  },
  {
    "start": 2162.36,
    "end": 2166.92,
    "text": " about and that is time spent in bed does not necessarily mean actually sleep."
  },
  {
    "start": 2166.92,
    "end": 2167.48,
    "text": " Exactly."
  },
  {
    "start": 2167.48,
    "end": 2173.0,
    "text": " Right? And it's a very fine balance, like with everything when it comes to sleep,"
  },
  {
    "start": 2173.0,
    "end": 2179.08,
    "text": " it is very individual, you need to experiment with your own body and yourself to figure out"
  },
  {
    "start": 2179.08,
    "end": 2185.0,
    "text": " what is my optimal time in bed compared to my optimal sleep efficiency."
  },
  {
    "start": 2185.0,
    "end": 2188.76,
    "text": " Meaning if you spend too much time in bed, your efficiency goes down."
  },
  {
    "start": 2188.76,
    "end": 2190.36,
    "text": " You might get poor quality sleep."
  },
  {
    "start": 2190.36,
    "end": 2195.4,
    "text": " You might actually just sit there and you start getting rituals of just laying in bed and tossing"
  },
  {
    "start": 2195.4,
    "end": 2197.4,
    "text": " and turning and not actually sleeping."
  },
  {
    "start": 2197.4,
    "end": 2202.28,
    "text": " And the other hand, if you spend too short time in bed and you don't spend enough time there,"
  },
  {
    "start": 2202.84,
    "end": 2204.68,
    "text": " you don't get enough quantity."
  },
  {
    "start": 2204.68,
    "end": 2209.16,
    "text": " So like with everything, it's really balanced and you need to sort of trial and error"
  },
  {
    "start": 2209.16,
    "end": 2212.28,
    "text": " and make sure that you figure out where your body is at."
  },
  {
    "start": 2212.28,
    "end": 2214.2,
    "text": " So it is an individual trial."
  },
  {
    "start": 2214.2,
    "end": 2217.16,
    "text": " Unfortunately, it's very hard to say something sort of as a standard."
  },
  {
    "start": 2217.16,
    "end": 2226.6,
    "text": " But a good rule of thumb is try to go to bed and get up at exactly the same time every single"
  },
  {
    "start": 2226.6,
    "end": 2228.76,
    "text": " day that also goes for the weekends."
  },
  {
    "start": 2228.76,
    "end": 2233.64,
    "text": " The reason why this is important is because there's a term called social jet lag,"
  },
  {
    "start": 2233.64,
    "end": 2237.56,
    "text": " which means you get up, go to bed at different times all the time."
  },
  {
    "start": 2237.56,
    "end": 2241.4,
    "text": " Your body understands that as an irregular daily rhythm."
  },
  {
    "start": 2241.4,
    "end": 2247.08,
    "text": " And that really that increase our heart rate, it makes us more stressed."
  },
  {
    "start": 2247.08,
    "end": 2253.4,
    "text": " There's even trials and research based on shift workers, specifically female shift workers."
  },
  {
    "start": 2254.04,
    "end": 2260.92,
    "text": " And female shift workers have a 30% increased risk of breast cancer by going to bed and getting"
  },
  {
    "start": 2260.92,
    "end": 2262.04,
    "text": " up at different times."
  },
  {
    "start": 2262.04,
    "end": 2267.24,
    "text": " So it's really, really bad for our health to live in this constant social jet lag,"
  },
  {
    "start": 2267.24,
    "end": 2269.0,
    "text": " especially if it can be prevented."
  },
  {
    "start": 2269.0,
    "end": 2273.48,
    "text": " If you have a work that requires you to do so like a nurse or doctor, that's a different thing."
  },
  {
    "start": 2273.48,
    "end": 2277.56,
    "text": " But if it's just because you're a bit lazy and you don't just watch a bit of Netflix,"
  },
  {
    "start": 2277.56,
    "end": 2279.4,
    "text": " it's not very good for your health."
  },
  {
    "start": 2279.4,
    "end": 2280.52,
    "text": " So that's number one."
  },
  {
    "start": 2280.52,
    "end": 2281.08,
    "text": " Number one."
  },
  {
    "start": 2281.08,
    "end": 2286.84,
    "text": " So I have on my iPhone a certain time when it goes from the regular mode to the sleep mode."
  },
  {
    "start": 2286.84,
    "end": 2291.8,
    "text": " So it's always in the week, it's always at the same time on the weekend, not."
  },
  {
    "start": 2291.8,
    "end": 2296.12,
    "text": " But now I have to change it also on the weekend, same time."
  },
  {
    "start": 2296.12,
    "end": 2297.4,
    "text": " It is the same time, man."
  },
  {
    "start": 2297.4,
    "end": 2300.36,
    "text": " And it's very hard."
  },
  {
    "start": 2300.36,
    "end": 2305.56,
    "text": " But I will say again, going back to the 80/20, if you feel like you are well balanced,"
  },
  {
    "start": 2305.56,
    "end": 2309.32,
    "text": " you don't feel tired, you get enough sleep, there's not really a problem to address here."
  },
  {
    "start": 2309.32,
    "end": 2313.0,
    "text": " It's only when you find that you're exhausted, you're tired, you don't get enough sleep,"
  },
  {
    "start": 2313.0,
    "end": 2318.84,
    "text": " not good quality, then you maybe need to do some micro changes in your life to improve"
  },
  {
    "start": 2318.84,
    "end": 2319.8,
    "text": " what you can improve."
  },
  {
    "start": 2319.8,
    "end": 2320.12,
    "text": " Okay."
  },
  {
    "start": 2320.12,
    "end": 2320.44,
    "text": " Okay."
  },
  {
    "start": 2320.44,
    "end": 2321.16,
    "text": " Number one."
  },
  {
    "start": 2321.16,
    "end": 2321.64,
    "text": " Number one."
  },
  {
    "start": 2321.64,
    "end": 2321.96,
    "text": " Check."
  },
  {
    "start": 2321.96,
    "end": 2323.24,
    "text": " Number two."
  },
  {
    "start": 2323.24,
    "end": 2329.08,
    "text": " And this might be a bit controversial, but I strongly recommend melatonin."
  },
  {
    "start": 2329.08,
    "end": 2333.64,
    "text": " So melatonin is a miracle hormone."
  },
  {
    "start": 2333.64,
    "end": 2337.56,
    "text": " And we simply don't talk enough about melatonin."
  },
  {
    "start": 2337.56,
    "end": 2340.52,
    "text": " And I encourage all our clients to take it."
  },
  {
    "start": 2340.52,
    "end": 2346.28,
    "text": " We produce it ourselves and it is released in our bodies in darkness."
  },
  {
    "start": 2346.28,
    "end": 2351.4,
    "text": " Unfortunately, as many things in modern societies, we don't get enough darkness."
  },
  {
    "start": 2351.4,
    "end": 2358.76,
    "text": " So our bodies don't release enough melatonin for us to be able to get the good quality"
  },
  {
    "start": 2358.76,
    "end": 2359.88,
    "text": " rest that we need to do."
  },
  {
    "start": 2359.88,
    "end": 2362.44,
    "text": " So melatonin is number two."
  },
  {
    "start": 2362.44,
    "end": 2364.84,
    "text": " I really encourage everybody to take it."
  },
  {
    "start": 2364.84,
    "end": 2365.16,
    "text": " How much?"
  },
  {
    "start": 2365.96,
    "end": 2368.44,
    "text": " So I take a bit."
  },
  {
    "start": 2368.44,
    "end": 2372.6,
    "text": " I recommend at least 0.5 to 1 milligrams."
  },
  {
    "start": 2372.6,
    "end": 2378.2,
    "text": " I think 1 milligram is the maximum, which is officially allowed to take in Germany."
  },
  {
    "start": 2378.2,
    "end": 2382.04,
    "text": " So officially, so that means it's, what does it mean?"
  },
  {
    "start": 2382.04,
    "end": 2388.2,
    "text": " It means when you have, for example, a capsule and it says this capsule contains 1 milligram."
  },
  {
    "start": 2388.2,
    "end": 2394.04,
    "text": " So the police won't come in the moment when you take two or three capsules, correct?"
  },
  {
    "start": 2394.04,
    "end": 2394.92,
    "text": " Right."
  },
  {
    "start": 2395.8,
    "end": 2396.92,
    "text": " That's exactly right."
  },
  {
    "start": 2396.92,
    "end": 2402.84,
    "text": " I take a bit more, but obviously I follow the official recommendations and I will not"
  },
  {
    "start": 2402.84,
    "end": 2408.12,
    "text": " recommend officially for anybody to take more than 1 milligrams, but I do take a bit more myself."
  },
  {
    "start": 2408.12,
    "end": 2408.52,
    "text": " Okay."
  },
  {
    "start": 2408.52,
    "end": 2408.68,
    "text": " Yeah."
  },
  {
    "start": 2408.68,
    "end": 2410.04,
    "text": " Melatonin."
  },
  {
    "start": 2410.04,
    "end": 2410.84,
    "text": " Melatonin."
  },
  {
    "start": 2410.84,
    "end": 2411.88,
    "text": " Melatonin."
  },
  {
    "start": 2411.88,
    "end": 2416.52,
    "text": " Three, honor your 24 other."
  },
  {
    "start": 2416.52,
    "end": 2423.4,
    "text": " So maybe Justin, because I know what kind of questions are coming now to the melatonin."
  },
  {
    "start": 2423.4,
    "end": 2428.92,
    "text": " Is there something which is important to know about melatonin or can I buy any melatonin I can,"
  },
  {
    "start": 2428.92,
    "end": 2430.04,
    "text": " which is available?"
  },
  {
    "start": 2430.04,
    "end": 2432.44,
    "text": " That's really a very good question."
  },
  {
    "start": 2432.44,
    "end": 2434.12,
    "text": " I prefer the sprays."
  },
  {
    "start": 2434.12,
    "end": 2441.0,
    "text": " So I like melatonin sprays because it's easier for me to dose the amount that I think is necessary."
  },
  {
    "start": 2441.0,
    "end": 2445.32,
    "text": " And also the absorption is quicker because you basically spray it in."
  },
  {
    "start": 2445.32,
    "end": 2451.0,
    "text": " It doesn't have to go through silicone, doesn't have to go through complicated capsules."
  },
  {
    "start": 2451.88,
    "end": 2454.44,
    "text": " You just spray it in and it absorbs a lot quicker."
  },
  {
    "start": 2454.44,
    "end": 2459.16,
    "text": " That's just because I'm the type of person who, if I have to do it one hour before,"
  },
  {
    "start": 2459.16,
    "end": 2461.96,
    "text": " it's just my own personal ritual, I might forget."
  },
  {
    "start": 2461.96,
    "end": 2464.04,
    "text": " So for me, I like to do it just before bed."
  },
  {
    "start": 2464.04,
    "end": 2470.68,
    "text": " Usually when you take capsules, the recommendation is 40 to 60 minutes before going to bed."
  },
  {
    "start": 2470.68,
    "end": 2474.6,
    "text": " I do it almost just before I go to bed."
  },
  {
    "start": 2474.6,
    "end": 2476.52,
    "text": " So that's why I prefer the spray."
  },
  {
    "start": 2476.52,
    "end": 2480.76,
    "text": " So it's really depending on how your evening ritual is."
  },
  {
    "start": 2480.76,
    "end": 2485.32,
    "text": " If you're very structured, then by all means, please take the capsules."
  },
  {
    "start": 2485.32,
    "end": 2488.68,
    "text": " Just make sure you take them 40 to 60 minutes before going to bed."
  },
  {
    "start": 2488.68,
    "end": 2493.32,
    "text": " The interesting thing about the capsule, I think it's not available on sprays,"
  },
  {
    "start": 2493.32,
    "end": 2499.24,
    "text": " but maybe I'm wrong, is that the slow release melatonin is only available in capsules."
  },
  {
    "start": 2499.24,
    "end": 2504.28,
    "text": " So and slow release means the spray is like said immediately in your body."
  },
  {
    "start": 2504.28,
    "end": 2510.52,
    "text": " The capsule slow release could mean that the melatonin level is in a more constant way"
  },
  {
    "start": 2510.52,
    "end": 2512.68,
    "text": " in your body."
  },
  {
    "start": 2512.68,
    "end": 2515.24,
    "text": " Right. That's exactly right. You are right."
  },
  {
    "start": 2515.24,
    "end": 2517.4,
    "text": " I look forward to the sprays being able to do that."
  },
  {
    "start": 2517.4,
    "end": 2522.76,
    "text": " Having the slow release and the fast release in one spray, but you are actually right."
  },
  {
    "start": 2522.76,
    "end": 2524.36,
    "text": " Ideally, maybe you should combine it."
  },
  {
    "start": 2524.36,
    "end": 2525.24,
    "text": " Maybe, maybe, maybe."
  },
  {
    "start": 2525.24,
    "end": 2526.76,
    "text": " That's actually not a bad idea."
  },
  {
    "start": 2526.76,
    "end": 2533.72,
    "text": " So the slow release and the quick release in one capsule is really preferred."
  },
  {
    "start": 2534.68,
    "end": 2537.4,
    "text": " I like the quick ones, but that's sort of a personal preference."
  },
  {
    "start": 2537.4,
    "end": 2539.32,
    "text": " All right. Number three."
  },
  {
    "start": 2539.32,
    "end": 2547.32,
    "text": " So number three is a little bit in regards to melatonin as well."
  },
  {
    "start": 2547.32,
    "end": 2552.28,
    "text": " To make sure that we get enough melatonin in our bodies naturally,"
  },
  {
    "start": 2552.28,
    "end": 2555.96,
    "text": " we need to get enough daylight and enough darkness."
  },
  {
    "start": 2555.96,
    "end": 2561.56,
    "text": " So that is to honor this 24 hour daily cycle of light and darkness."
  },
  {
    "start": 2562.92,
    "end": 2567.24,
    "text": " And here it means make sure to get enough daylight in the morning"
  },
  {
    "start": 2567.24,
    "end": 2569.96,
    "text": " and make sure to get enough darkness in the evening."
  },
  {
    "start": 2569.96,
    "end": 2573.0,
    "text": " You told me something very interesting about your home at home."
  },
  {
    "start": 2573.0,
    "end": 2575.16,
    "text": " That is that you have red lights."
  },
  {
    "start": 2575.16,
    "end": 2576.28,
    "text": " Is that correctly understood?"
  },
  {
    "start": 2576.28,
    "end": 2576.84,
    "text": " Yeah."
  },
  {
    "start": 2576.84,
    "end": 2581.16,
    "text": " And I think that's a very resourceful thing to do."
  },
  {
    "start": 2581.16,
    "end": 2585.72,
    "text": " So actually, no, okay, I get too much light in my house."
  },
  {
    "start": 2585.72,
    "end": 2589.08,
    "text": " Red lights are a really good choice because obviously you don't want to be sitting in"
  },
  {
    "start": 2589.08,
    "end": 2591.4,
    "text": " darkness completely at home and looking into the wall."
  },
  {
    "start": 2591.96,
    "end": 2595.56,
    "text": " So having red lights is a really good way of going about that."
  },
  {
    "start": 2595.56,
    "end": 2600.68,
    "text": " And I think what is also important to say when you say start your day with daylight,"
  },
  {
    "start": 2600.68,
    "end": 2605.24,
    "text": " so especially in Copenhagen, even worse than in Berlin,"
  },
  {
    "start": 2605.24,
    "end": 2610.44,
    "text": " that when you're in the wintertime and you stand up six o'clock in the morning,"
  },
  {
    "start": 2610.44,
    "end": 2611.72,
    "text": " says for sure no sunlight."
  },
  {
    "start": 2611.72,
    "end": 2613.16,
    "text": " So that means."
  },
  {
    "start": 2613.16,
    "end": 2617.08,
    "text": " Yeah, I use light lamps actually."
  },
  {
    "start": 2617.08,
    "end": 2620.12,
    "text": " So light lamps are a great tool."
  },
  {
    "start": 2620.12,
    "end": 2626.04,
    "text": " So light lamps doesn't mean, okay, the lights in my bathroom are pretty bright."
  },
  {
    "start": 2626.04,
    "end": 2627.32,
    "text": " So they're not bright enough."
  },
  {
    "start": 2627.32,
    "end": 2628.68,
    "text": " We need really daylight."
  },
  {
    "start": 2628.68,
    "end": 2629.48,
    "text": " It's specific."
  },
  {
    "start": 2629.48,
    "end": 2632.52,
    "text": " You can get, you can Google this and you can buy them on Amazon."
  },
  {
    "start": 2632.52,
    "end": 2635.56,
    "text": " I have no relationship with any of these companies."
  },
  {
    "start": 2635.56,
    "end": 2636.68,
    "text": " But I should say quite affordable."
  },
  {
    "start": 2636.68,
    "end": 2637.64,
    "text": " They're quite affordable."
  },
  {
    "start": 2637.64,
    "end": 2638.6,
    "text": " They're very cheap."
  },
  {
    "start": 2638.6,
    "end": 2640.12,
    "text": " 50 euros, something like that."
  },
  {
    "start": 2640.12,
    "end": 2641.32,
    "text": " Even less, yeah."
  },
  {
    "start": 2641.32,
    "end": 2643.48,
    "text": " So and they make a huge difference."
  },
  {
    "start": 2643.48,
    "end": 2645.72,
    "text": " What's important here, and I had this is a funny story."
  },
  {
    "start": 2645.72,
    "end": 2651.08,
    "text": " So we've had not just one, but many clients come back to us and say, Laura,"
  },
  {
    "start": 2651.08,
    "end": 2655.0,
    "text": " I sit there and I have, I'm looking in this light and it's so painful."
  },
  {
    "start": 2655.0,
    "end": 2660.36,
    "text": " And I realize that for many people, they think having these light lamps stand around,"
  },
  {
    "start": 2660.36,
    "end": 2663.24,
    "text": " means that they have to look straight into the, into the white light."
  },
  {
    "start": 2663.24,
    "end": 2667.72,
    "text": " Basically having a light lamp is have them in different locations in your home,"
  },
  {
    "start": 2667.72,
    "end": 2670.12,
    "text": " have them when you're standing there making breakfast."
  },
  {
    "start": 2670.12,
    "end": 2672.76,
    "text": " Just the fact that you get that into your eye,"
  },
  {
    "start": 2672.76,
    "end": 2674.2,
    "text": " you don't have to look into it even."
  },
  {
    "start": 2674.2,
    "end": 2677.16,
    "text": " You just have to have them around you in your space"
  },
  {
    "start": 2677.16,
    "end": 2679.4,
    "text": " within the first hour that you wake up."
  },
  {
    "start": 2679.4,
    "end": 2682.28,
    "text": " So you don't have to look into it."
  },
  {
    "start": 2682.28,
    "end": 2685.32,
    "text": " Just have them around while you're eating breakfast, cooking breakfast,"
  },
  {
    "start": 2685.32,
    "end": 2687.8,
    "text": " making lunches for your kids, brushing your teeth."
  },
  {
    "start": 2687.8,
    "end": 2689.16,
    "text": " I have them everywhere in the house."
  },
  {
    "start": 2689.16,
    "end": 2691.24,
    "text": " Good idea."
  },
  {
    "start": 2691.24,
    "end": 2691.96,
    "text": " Next one."
  },
  {
    "start": 2691.96,
    "end": 2697.16,
    "text": " For exercise, as we all know, exercise is very important, of course."
  },
  {
    "start": 2697.16,
    "end": 2700.36,
    "text": " But what we need to talk more about is when we exercise."
  },
  {
    "start": 2701.0,
    "end": 2705.48,
    "text": " Exercise, we cannot be exercising in the evening just before bedtime."
  },
  {
    "start": 2705.48,
    "end": 2710.04,
    "text": " What happens when you exercise is obviously the adrenaline goes up,"
  },
  {
    "start": 2710.04,
    "end": 2715.4,
    "text": " the cortisol goes up, and also our body temperature goes up."
  },
  {
    "start": 2715.4,
    "end": 2721.0,
    "text": " So there's this thing, this famous afterburn that we sort of talk about on a conceptual level."
  },
  {
    "start": 2721.0,
    "end": 2724.28,
    "text": " But what that really means is that our body temperatures have increased"
  },
  {
    "start": 2724.28,
    "end": 2727.0,
    "text": " and we need to lower it."
  },
  {
    "start": 2727.0,
    "end": 2729.0,
    "text": " So for us to actually be able to fall asleep,"
  },
  {
    "start": 2729.0,
    "end": 2731.16,
    "text": " our body temperature needs to go down a bit."
  },
  {
    "start": 2731.16,
    "end": 2732.84,
    "text": " Otherwise, we can't fall asleep."
  },
  {
    "start": 2732.84,
    "end": 2737.08,
    "text": " So if we've done really strenuous, hard exercise just before bedtime,"
  },
  {
    "start": 2737.08,
    "end": 2740.12,
    "text": " our bodies have a hard time going to sleep simply."
  },
  {
    "start": 2740.12,
    "end": 2742.44,
    "text": " Drenaline is pumping."
  },
  {
    "start": 2742.44,
    "end": 2743.96,
    "text": " We have a hot body."
  },
  {
    "start": 2743.96,
    "end": 2745.88,
    "text": " That's the opposite of what we want."
  },
  {
    "start": 2745.88,
    "end": 2749.0,
    "text": " So I really recommend to get your exercise in,"
  },
  {
    "start": 2749.0,
    "end": 2751.8,
    "text": " hard, strenuous exercise before 12 o'clock."
  },
  {
    "start": 2751.8,
    "end": 2752.92,
    "text": " Before 12 o'clock."
  },
  {
    "start": 2752.92,
    "end": 2753.96,
    "text": " Before 12 o'clock."
  },
  {
    "start": 2753.96,
    "end": 2754.76,
    "text": " That's pretty hard."
  },
  {
    "start": 2754.76,
    "end": 2758.6,
    "text": " So I'm doing sometimes exercise in the lunch break."
  },
  {
    "start": 2758.6,
    "end": 2759.8,
    "text": " Instead of having lunch."
  },
  {
    "start": 2759.8,
    "end": 2765.16,
    "text": " I mean, so, but then I'm finished around, let's say two."
  },
  {
    "start": 2765.16,
    "end": 2767.08,
    "text": " Yeah, two is fine."
  },
  {
    "start": 2767.08,
    "end": 2772.6,
    "text": " The reason why I'm saying 12 o'clock is because we don't know what our half time"
  },
  {
    "start": 2772.6,
    "end": 2774.6,
    "text": " for this afterburn actually is."
  },
  {
    "start": 2774.6,
    "end": 2778.04,
    "text": " It's very individual, like with caffeine, alcohol."
  },
  {
    "start": 2778.04,
    "end": 2782.68,
    "text": " We don't know how quickly our bodies lower temperature."
  },
  {
    "start": 2782.68,
    "end": 2786.36,
    "text": " So it could be anything from two hours to eight hours."
  },
  {
    "start": 2786.36,
    "end": 2787.4,
    "text": " We really don't know."
  },
  {
    "start": 2787.4,
    "end": 2792.28,
    "text": " So if you're somebody who has a high afterburn and goes on for many, many hours,"
  },
  {
    "start": 2792.28,
    "end": 2795.8,
    "text": " it might actually affect your sleep even when you go to bed at 10 p.m."
  },
  {
    "start": 2795.8,
    "end": 2801.0,
    "text": " So I explained already in the German podcast that I made the experience"
  },
  {
    "start": 2801.0,
    "end": 2804.84,
    "text": " that I went to have yoga every Monday evening late."
  },
  {
    "start": 2804.84,
    "end": 2807.32,
    "text": " I think that means at 8 p.m."
  },
  {
    "start": 2807.32,
    "end": 2811.8,
    "text": " So and for me, it was so nice and relaxing,"
  },
  {
    "start": 2811.8,
    "end": 2816.12,
    "text": " especially the situation afterwards and everything."
  },
  {
    "start": 2816.68,
    "end": 2821.0,
    "text": " And then I've tracked my sleep and I've seen that every Monday night,"
  },
  {
    "start": 2821.0,
    "end": 2822.76,
    "text": " I had really poor sleep."
  },
  {
    "start": 2822.76,
    "end": 2826.04,
    "text": " So that means even something like yoga, not intense yoga,"
  },
  {
    "start": 2826.04,
    "end": 2831.16,
    "text": " but just the exercise itself was enough to harm my sleep."
  },
  {
    "start": 2831.16,
    "end": 2834.44,
    "text": " Right. So if you get your heart rate up, that's a bad sign."
  },
  {
    "start": 2834.44,
    "end": 2838.52,
    "text": " So I would say anything more strenuous than taking a walk,"
  },
  {
    "start": 2838.52,
    "end": 2841.64,
    "text": " even a brisk walk is a bad idea."
  },
  {
    "start": 2841.64,
    "end": 2844.52,
    "text": " For me, also, I can see it on my o-ring straight away."
  },
  {
    "start": 2844.52,
    "end": 2848.2,
    "text": " The second I do intense workout, for me, also even yoga,"
  },
  {
    "start": 2848.2,
    "end": 2849.88,
    "text": " it affects my sleep right away."
  },
  {
    "start": 2849.88,
    "end": 2853.96,
    "text": " And it is because of this increased body temperature that adrenaline is pumping."
  },
  {
    "start": 2853.96,
    "end": 2856.44,
    "text": " You mustn't forget, and that's something that we,"
  },
  {
    "start": 2856.44,
    "end": 2858.68,
    "text": " I think, fundamentally have forgotten just a little bit."
  },
  {
    "start": 2858.68,
    "end": 2861.16,
    "text": " We are biological creatures, right?"
  },
  {
    "start": 2861.16,
    "end": 2864.92,
    "text": " So back in the days, we would go out, we would hunt,"
  },
  {
    "start": 2864.92,
    "end": 2868.36,
    "text": " we would need this adrenaline, this cortisol to go out and find food."
  },
  {
    "start": 2868.36,
    "end": 2869.96,
    "text": " We would do that when we would wake up."
  },
  {
    "start": 2869.96,
    "end": 2871.4,
    "text": " The testosterone was pumping."
  },
  {
    "start": 2871.4,
    "end": 2873.72,
    "text": " We would come home, we would eat,"
  },
  {
    "start": 2873.72,
    "end": 2876.76,
    "text": " we would digest, rest, go to sleep."
  },
  {
    "start": 2876.76,
    "end": 2878.44,
    "text": " That would be our cycle, right?"
  },
  {
    "start": 2878.44,
    "end": 2883.56,
    "text": " And we would follow the light of the sun and the darkness when the sun would go down."
  },
  {
    "start": 2883.56,
    "end": 2885.8,
    "text": " Now we have the privilege, let's say,"
  },
  {
    "start": 2885.8,
    "end": 2888.36,
    "text": " of being able to do what we want at all times,"
  },
  {
    "start": 2888.36,
    "end": 2892.52,
    "text": " because we have light, we have all these services available to us."
  },
  {
    "start": 2892.52,
    "end": 2898.68,
    "text": " So it's, we have to kind of think back on how we are originally sort of built."
  },
  {
    "start": 2898.68,
    "end": 2899.72,
    "text": " That's how we should be acting."
  },
  {
    "start": 2899.72,
    "end": 2901.24,
    "text": " Okay, number five?"
  },
  {
    "start": 2901.24,
    "end": 2903.32,
    "text": " Yes, our sleep environment."
  },
  {
    "start": 2903.32,
    "end": 2909.48,
    "text": " And this is something that people think is a very sort of generic statement,"
  },
  {
    "start": 2909.48,
    "end": 2912.28,
    "text": " but it is a hugely powerful tool."
  },
  {
    "start": 2912.28,
    "end": 2915.16,
    "text": " So sleep environment matters."
  },
  {
    "start": 2915.16,
    "end": 2917.96,
    "text": " What that means is in your bed, you're allowed to do two things."
  },
  {
    "start": 2917.96,
    "end": 2919.88,
    "text": " You're allowed to sleep and have sex, nothing else."
  },
  {
    "start": 2919.88,
    "end": 2923.4,
    "text": " That means no phones, no screens."
  },
  {
    "start": 2923.4,
    "end": 2924.76,
    "text": " That means no food."
  },
  {
    "start": 2924.76,
    "end": 2926.44,
    "text": " We have clients who eat in their bed."
  },
  {
    "start": 2926.44,
    "end": 2928.52,
    "text": " No entertainment because we are..."
  },
  {
    "start": 2928.52,
    "end": 2928.92,
    "text": " Reading?"
  },
  {
    "start": 2928.92,
    "end": 2932.76,
    "text": " I would even say not to read."
  },
  {
    "start": 2932.76,
    "end": 2933.08,
    "text": " Okay."
  },
  {
    "start": 2933.08,
    "end": 2935.64,
    "text": " I recommend people to ideally not read in bed."
  },
  {
    "start": 2935.64,
    "end": 2940.6,
    "text": " You can do, as a rule of thumb, two things, sleep and have sex, nothing else."
  },
  {
    "start": 2940.6,
    "end": 2940.84,
    "text": " Okay?"
  },
  {
    "start": 2940.84,
    "end": 2946.36,
    "text": " Ideally your sleep environment should be dark to have this optimal release of melatonin."
  },
  {
    "start": 2946.36,
    "end": 2949.64,
    "text": " Two, it needs to be cool about 18 degrees."
  },
  {
    "start": 2949.64,
    "end": 2952.36,
    "text": " And it needs to be somewhat quiet."
  },
  {
    "start": 2952.36,
    "end": 2955.48,
    "text": " So make sure there's not sharp sounds coming in because it might wake you up."
  },
  {
    "start": 2955.48,
    "end": 2960.44,
    "text": " And when I talk about this, I say,"
  },
  {
    "start": 2960.44,
    "end": 2966.2,
    "text": " look at the rituals that we are habitual ritual people and creatures."
  },
  {
    "start": 2966.2,
    "end": 2968.52,
    "text": " Imagine trying to fall asleep on your dining table."
  },
  {
    "start": 2968.52,
    "end": 2970.12,
    "text": " They'll be incredibly awkward to you."
  },
  {
    "start": 2970.12,
    "end": 2971.8,
    "text": " It almost seemed impossible, right?"
  },
  {
    "start": 2971.8,
    "end": 2974.2,
    "text": " The same goes for our beds."
  },
  {
    "start": 2974.2,
    "end": 2979.88,
    "text": " Our beds should be a place of resting, relaxing, maybe having sex."
  },
  {
    "start": 2979.88,
    "end": 2981.72,
    "text": " That's basically what we should be doing there."
  },
  {
    "start": 2981.72,
    "end": 2983.16,
    "text": " Not doing all kinds of different things."
  },
  {
    "start": 2983.16,
    "end": 2984.92,
    "text": " So sleep environment really matters."
  },
  {
    "start": 2984.92,
    "end": 2986.76,
    "text": " It's a hugely powerful tool."
  },
  {
    "start": 2986.76,
    "end": 2987.0,
    "text": " Okay?"
  },
  {
    "start": 2987.0,
    "end": 2988.68,
    "text": " Six, caffeine."
  },
  {
    "start": 2989.72,
    "end": 2990.28,
    "text": " Caffeine."
  },
  {
    "start": 2990.28,
    "end": 2990.84,
    "text": " Caffeine."
  },
  {
    "start": 2990.84,
    "end": 2992.12,
    "text": " Okay, let's have one caffeine."
  },
  {
    "start": 2992.12,
    "end": 2992.68,
    "text": " Caffeine."
  },
  {
    "start": 2992.68,
    "end": 2993.96,
    "text": " We have a few more things to go."
  },
  {
    "start": 2993.96,
    "end": 2996.52,
    "text": " So I'll try to hurry up a bit."
  },
  {
    "start": 2996.52,
    "end": 3001.08,
    "text": " In terms of caffeine, caffeine's halftime is very individual."
  },
  {
    "start": 3001.08,
    "end": 3002.6,
    "text": " A little bit like the afterburn."
  },
  {
    "start": 3002.6,
    "end": 3006.6,
    "text": " You either burn half it in two hours or 12 hours."
  },
  {
    "start": 3006.6,
    "end": 3008.84,
    "text": " I have a very, very slow caffeine burn."
  },
  {
    "start": 3008.84,
    "end": 3013.0,
    "text": " So for me, if I drink coffee after 2 p.m., it really affects my sleep."
  },
  {
    "start": 3013.0,
    "end": 3014.76,
    "text": " 2 p.m. is my deadline."
  },
  {
    "start": 3014.76,
    "end": 3016.52,
    "text": " So we're very similar there."
  },
  {
    "start": 3016.52,
    "end": 3020.2,
    "text": " What I usually say to clients is try to experiment with this on your body."
  },
  {
    "start": 3020.2,
    "end": 3022.44,
    "text": " Try having your last cup of coffee at 9."
  },
  {
    "start": 3022.44,
    "end": 3024.36,
    "text": " Try having your last cup of coffee at 12."
  },
  {
    "start": 3024.36,
    "end": 3026.12,
    "text": " And try having it at 3 p.m."
  },
  {
    "start": 3026.12,
    "end": 3030.84,
    "text": " And see what happens because caffeine halftime is very individual, especially,"
  },
  {
    "start": 3030.84,
    "end": 3035.72,
    "text": " and I will say this for women, as you hit menopause, cortisol goes up."
  },
  {
    "start": 3035.72,
    "end": 3039.96,
    "text": " And what caffeine basically is, is it's a cortisol spike."
  },
  {
    "start": 3039.96,
    "end": 3042.44,
    "text": " It gives you that body's extra punch."
  },
  {
    "start": 3042.44,
    "end": 3047.56,
    "text": " So if you are women going into menopause, you really need to look into caffeine"
  },
  {
    "start": 3047.56,
    "end": 3050.2,
    "text": " because caffeine increases cortisol."
  },
  {
    "start": 3050.2,
    "end": 3051.0,
    "text": " Okay."
  },
  {
    "start": 3051.0,
    "end": 3051.64,
    "text": " Quite important."
  },
  {
    "start": 3051.64,
    "end": 3056.36,
    "text": " And I really want to say, especially all the people who are having espresso after the dinner,"
  },
  {
    "start": 3056.36,
    "end": 3059.4,
    "text": " for me, it is really totally ridiculous."
  },
  {
    "start": 3059.4,
    "end": 3062.36,
    "text": " And then the argumentationists always say that they're saying,"
  },
  {
    "start": 3062.36,
    "end": 3064.04,
    "text": " \"I have no problems with that.\""
  },
  {
    "start": 3064.04,
    "end": 3066.04,
    "text": " So, but define problems."
  },
  {
    "start": 3066.04,
    "end": 3069.72,
    "text": " Falling asleep or that you're sleeping all the way through,"
  },
  {
    "start": 3069.72,
    "end": 3072.12,
    "text": " or having a good sleep quality."
  },
  {
    "start": 3072.12,
    "end": 3074.68,
    "text": " And I'm pretty sure that most of them are not tracking their sleep."
  },
  {
    "start": 3074.68,
    "end": 3078.6,
    "text": " And if they would track, they would see that it is not a good idea."
  },
  {
    "start": 3078.6,
    "end": 3081.48,
    "text": " Which brings me to seven, which is alcohol."
  },
  {
    "start": 3081.48,
    "end": 3087.88,
    "text": " If we knew how bad alcohol was for our sleep, we would stop drinking simply."
  },
  {
    "start": 3087.88,
    "end": 3093.08,
    "text": " We know from science that it reduces sleep quality with up to 40%."
  },
  {
    "start": 3093.08,
    "end": 3094.2,
    "text": " Let's say that again."
  },
  {
    "start": 3094.2,
    "end": 3097.4,
    "text": " Alcohol reduces sleep quality with up to 40%."
  },
  {
    "start": 3097.4,
    "end": 3101.32,
    "text": " For me, when I track my sleep, it goes down 20 basis points."
  },
  {
    "start": 3101.32,
    "end": 3105.48,
    "text": " So it is really impacting, especially for women again,"
  },
  {
    "start": 3105.48,
    "end": 3106.92,
    "text": " women and men are different."
  },
  {
    "start": 3106.92,
    "end": 3110.2,
    "text": " For women specifically, alcohol is extra bad,"
  },
  {
    "start": 3110.2,
    "end": 3113.48,
    "text": " especially as we hit perimenopause and menopause."
  },
  {
    "start": 3113.48,
    "end": 3117.4,
    "text": " We might actually think it's good for us because it helps us with sleep."
  },
  {
    "start": 3117.4,
    "end": 3117.96,
    "text": " Exactly."
  },
  {
    "start": 3117.96,
    "end": 3120.6,
    "text": " With sleep onset, meaning we fall asleep."
  },
  {
    "start": 3120.6,
    "end": 3124.2,
    "text": " But if we measured and tracked our sleep, we could see how bad it was for our quality."
  },
  {
    "start": 3124.2,
    "end": 3125.72,
    "text": " I make an experience by myself."
  },
  {
    "start": 3125.72,
    "end": 3126.28,
    "text": " Right."
  },
  {
    "start": 3126.28,
    "end": 3129.64,
    "text": " When everyone started to drink during Corona, I stopped."
  },
  {
    "start": 3129.64,
    "end": 3130.36,
    "text": " So totally."
  },
  {
    "start": 3130.36,
    "end": 3130.52,
    "text": " Right."
  },
  {
    "start": 3130.52,
    "end": 3134.68,
    "text": " So that means I hadn't had any alcohol for two months."
  },
  {
    "start": 3134.68,
    "end": 3138.52,
    "text": " Then it was the birth of my wife and we had a glass of champagne."
  },
  {
    "start": 3138.52,
    "end": 3140.84,
    "text": " I think it was maybe two glasses, but not more."
  },
  {
    "start": 3140.84,
    "end": 3147.16,
    "text": " And then due to the fact that the ordering is looking what is your regular condition,"
  },
  {
    "start": 3147.16,
    "end": 3154.76,
    "text": " it really, like you said, my readiness, my day condition drops by 50%."
  },
  {
    "start": 3154.76,
    "end": 3155.88,
    "text": " Exactly."
  },
  {
    "start": 3155.88,
    "end": 3158.28,
    "text": " Just because of these two glasses of champagne."
  },
  {
    "start": 3158.28,
    "end": 3158.84,
    "text": " Yeah."
  },
  {
    "start": 3158.84,
    "end": 3162.12,
    "text": " And I think this is incredibly confrontational."
  },
  {
    "start": 3162.12,
    "end": 3164.28,
    "text": " So we really need to know this."
  },
  {
    "start": 3164.28,
    "end": 3165.96,
    "text": " Alcohol is not good."
  },
  {
    "start": 3165.96,
    "end": 3167.96,
    "text": " It does not help you fall asleep."
  },
  {
    "start": 3167.96,
    "end": 3170.84,
    "text": " It makes you pass out, but it actually reduces your quality."
  },
  {
    "start": 3170.84,
    "end": 3173.24,
    "text": " So alcohol is really counterproductive."
  },
  {
    "start": 3173.24,
    "end": 3176.52,
    "text": " I would say anything between, I would say four to six hours before going to bed,"
  },
  {
    "start": 3176.52,
    "end": 3177.8,
    "text": " you should not be having alcohol."
  },
  {
    "start": 3177.8,
    "end": 3178.52,
    "text": " Day drinking."
  },
  {
    "start": 3178.52,
    "end": 3179.72,
    "text": " Let's go back to day drinking."
  },
  {
    "start": 3179.72,
    "end": 3181.88,
    "text": " I've been quoted for that saying, let's start day drinking."
  },
  {
    "start": 3182.68,
    "end": 3187.88,
    "text": " And then eight, this goes back to the whole discussion of women and cortisol."
  },
  {
    "start": 3187.88,
    "end": 3189.88,
    "text": " Stop always be working."
  },
  {
    "start": 3189.88,
    "end": 3195.24,
    "text": " What that means is women are working professionally and we also work at home."
  },
  {
    "start": 3195.24,
    "end": 3197.88,
    "text": " And which is fine in principle."
  },
  {
    "start": 3197.88,
    "end": 3200.04,
    "text": " If you don't have a problem with that, there is no problem."
  },
  {
    "start": 3200.04,
    "end": 3206.44,
    "text": " However, we mustn't forget that as we age for women, our cortisol levels, they do go up."
  },
  {
    "start": 3206.44,
    "end": 3212.12,
    "text": " So we need to be incredibly mindful of our cortisol because cortisol is counterproductive"
  },
  {
    "start": 3212.12,
    "end": 3213.08,
    "text": " for our sleep."
  },
  {
    "start": 3213.08,
    "end": 3214.92,
    "text": " It really destroys our sleep."
  },
  {
    "start": 3214.92,
    "end": 3219.96,
    "text": " So women need to start implementing alternative rituals before bedtime"
  },
  {
    "start": 3219.96,
    "end": 3223.0,
    "text": " to help them with their always be working mindset."
  },
  {
    "start": 3223.0,
    "end": 3230.44,
    "text": " The most powerful tool, which is backed by science, which seems incredibly generic and silly is"
  },
  {
    "start": 3230.44,
    "end": 3231.0,
    "text": " journaling."
  },
  {
    "start": 3231.0,
    "end": 3235.88,
    "text": " So journaling is incredibly powerful because it makes our thoughts,"
  },
  {
    "start": 3235.88,
    "end": 3239.72,
    "text": " it helps us to take our thoughts and put them down on a piece of paper."
  },
  {
    "start": 3239.72,
    "end": 3246.52,
    "text": " And this very simple act of thoughts on piece of paper really helps us with de-stressing."
  },
  {
    "start": 3246.52,
    "end": 3250.76,
    "text": " So all these things that we're thinking about just before going to bed,"
  },
  {
    "start": 3250.76,
    "end": 3255.16,
    "text": " just by the act of writing them down is tremendously helpful."
  },
  {
    "start": 3255.16,
    "end": 3259.72,
    "text": " So regular journaling, not a gratitude journaling or something like that really?"
  },
  {
    "start": 3259.72,
    "end": 3261.32,
    "text": " It is whatever stresses you."
  },
  {
    "start": 3261.32,
    "end": 3264.44,
    "text": " So if you're a type of person who lays there and thinks mental load,"
  },
  {
    "start": 3264.44,
    "end": 3266.36,
    "text": " oh, I need to remember cake for birthday on Saturday."
  },
  {
    "start": 3266.36,
    "end": 3268.2,
    "text": " Oh, I need to remember my husband."
  },
  {
    "start": 3268.2,
    "end": 3269.56,
    "text": " He has this event on Thursday."
  },
  {
    "start": 3269.56,
    "end": 3271.4,
    "text": " Oh, I need to remember to write that email."
  },
  {
    "start": 3271.4,
    "end": 3275.24,
    "text": " If it's a, if your thoughts are more like a to-do list,"
  },
  {
    "start": 3275.24,
    "end": 3277.8,
    "text": " your journaling should be a to-do list."
  },
  {
    "start": 3277.8,
    "end": 3278.92,
    "text": " Write down Saturday."
  },
  {
    "start": 3278.92,
    "end": 3283.72,
    "text": " It gives you peace and quiet just by actually writing things down."
  },
  {
    "start": 3283.72,
    "end": 3287.32,
    "text": " Are you a type of person who are more like the word thinker?"
  },
  {
    "start": 3287.32,
    "end": 3291.24,
    "text": " My mother, I had this bad conversation with her."
  },
  {
    "start": 3291.24,
    "end": 3293.16,
    "text": " I feel like we're not in a good place."
  },
  {
    "start": 3293.16,
    "end": 3296.2,
    "text": " I'm really sad about it."
  },
  {
    "start": 3296.2,
    "end": 3297.8,
    "text": " It's a different type of journaling."
  },
  {
    "start": 3297.8,
    "end": 3300.44,
    "text": " It's more like what are, what is my emotional being?"
  },
  {
    "start": 3300.44,
    "end": 3301.64,
    "text": " Where am I at right now?"
  },
  {
    "start": 3301.64,
    "end": 3303.4,
    "text": " That's a different type of journaling."
  },
  {
    "start": 3303.4,
    "end": 3306.12,
    "text": " What your thoughts are like before going to bed?"
  },
  {
    "start": 3306.12,
    "end": 3308.12,
    "text": " That is the type of journaling you should be doing."
  },
  {
    "start": 3308.12,
    "end": 3308.6,
    "text": " No, I love it."
  },
  {
    "start": 3308.6,
    "end": 3309.24,
    "text": " I love it."
  },
  {
    "start": 3309.24,
    "end": 3311.8,
    "text": " I'm always doing it when I'm on exciting journeys."
  },
  {
    "start": 3311.8,
    "end": 3313.72,
    "text": " So that's really cool."
  },
  {
    "start": 3313.72,
    "end": 3314.84,
    "text": " It's really cool."
  },
  {
    "start": 3314.84,
    "end": 3317.64,
    "text": " And so for example, when we climb Kilimanjaro,"
  },
  {
    "start": 3317.64,
    "end": 3321.96,
    "text": " I had a journaling and then 10 years later,"
  },
  {
    "start": 3321.96,
    "end": 3326.6,
    "text": " I made a recording of the journaling and I sent every day"
  },
  {
    "start": 3326.6,
    "end": 3330.52,
    "text": " my journal notes to my friends which were with me."
  },
  {
    "start": 3330.52,
    "end": 3337.48,
    "text": " So it was for me and for them a little second journey."
  },
  {
    "start": 3337.48,
    "end": 3338.92,
    "text": " I really like that."
  },
  {
    "start": 3338.92,
    "end": 3339.88,
    "text": " I really like that."
  },
  {
    "start": 3339.88,
    "end": 3342.36,
    "text": " That's a really interesting way of re-experiencing."
  },
  {
    "start": 3342.36,
    "end": 3344.92,
    "text": " So your journaling was more like a re-experience,"
  },
  {
    "start": 3344.92,
    "end": 3346.68,
    "text": " a memory or like a memoir."
  },
  {
    "start": 3346.68,
    "end": 3348.2,
    "text": " And I simply love that."
  },
  {
    "start": 3348.2,
    "end": 3353.8,
    "text": " Nine, the little micro-habit, your track, you do it yourself."
  },
  {
    "start": 3353.8,
    "end": 3357.32,
    "text": " I do it, I strongly encourage everybody,"
  },
  {
    "start": 3357.32,
    "end": 3359.24,
    "text": " especially if you have a sleep problem,"
  },
  {
    "start": 3359.24,
    "end": 3361.4,
    "text": " or even if you just want to improve your sleep"
  },
  {
    "start": 3361.4,
    "end": 3362.92,
    "text": " to start tracking your sleep."
  },
  {
    "start": 3362.92,
    "end": 3367.4,
    "text": " The reason for that is when you get the data black and white,"
  },
  {
    "start": 3367.4,
    "end": 3369.24,
    "text": " it is so confrontational."
  },
  {
    "start": 3369.24,
    "end": 3370.52,
    "text": " I don't care how you do it,"
  },
  {
    "start": 3370.52,
    "end": 3373.64,
    "text": " whether it is analog, you write it down on a piece of paper,"
  },
  {
    "start": 3373.64,
    "end": 3376.92,
    "text": " or whether it's an ORA ring or an Apple Watch,"
  },
  {
    "start": 3376.92,
    "end": 3378.76,
    "text": " just start tracking."
  },
  {
    "start": 3378.76,
    "end": 3382.12,
    "text": " You are what you measure and you cannot change something"
  },
  {
    "start": 3382.12,
    "end": 3385.48,
    "text": " if you cannot see the patterns in your inputs."
  },
  {
    "start": 3385.48,
    "end": 3388.12,
    "text": " So how your lifestyle is during the day,"
  },
  {
    "start": 3388.12,
    "end": 3390.28,
    "text": " when you start seeing that that glass of red wine"
  },
  {
    "start": 3390.28,
    "end": 3391.96,
    "text": " that you thought was your sleeping pill,"
  },
  {
    "start": 3391.96,
    "end": 3394.52,
    "text": " when you see that it's actually destroying your sleep,"
  },
  {
    "start": 3394.52,
    "end": 3395.8,
    "text": " you will start changing."
  },
  {
    "start": 3395.8,
    "end": 3398.2,
    "text": " It's very hard to change things"
  },
  {
    "start": 3398.2,
    "end": 3400.28,
    "text": " if you don't actually know what's going on."
  },
  {
    "start": 3400.28,
    "end": 3401.96,
    "text": " So start tracking your sleep."
  },
  {
    "start": 3401.96,
    "end": 3403.64,
    "text": " It is such a powerful tool."
  },
  {
    "start": 3403.64,
    "end": 3404.6,
    "text": " And I'm happy that you do."
  },
  {
    "start": 3404.6,
    "end": 3405.64,
    "text": " Right?"
  },
  {
    "start": 3405.64,
    "end": 3410.36,
    "text": " And then 10, and that goes back to the whole talk"
  },
  {
    "start": 3410.36,
    "end": 3412.44,
    "text": " about sleep and female sleep."
  },
  {
    "start": 3412.44,
    "end": 3420.28,
    "text": " And I call this habit, reclaiming your sleep as a woman."
  },
  {
    "start": 3420.28,
    "end": 3424.12,
    "text": " We really need to be much more self-aware"
  },
  {
    "start": 3424.12,
    "end": 3426.84,
    "text": " of the fact that for us as females,"
  },
  {
    "start": 3426.84,
    "end": 3430.04,
    "text": " and we need to be empowered here by ourselves,"
  },
  {
    "start": 3430.04,
    "end": 3432.92,
    "text": " we need to know that our sleep is different."
  },
  {
    "start": 3432.92,
    "end": 3435.96,
    "text": " So we need to know where we're at in our life cycle,"
  },
  {
    "start": 3435.96,
    "end": 3437.8,
    "text": " where we're at in our life season,"
  },
  {
    "start": 3437.8,
    "end": 3439.56,
    "text": " where we're at in our period,"
  },
  {
    "start": 3439.56,
    "end": 3442.52,
    "text": " and we need to understand what that means for our sleep."
  },
  {
    "start": 3442.52,
    "end": 3445.08,
    "text": " And vice versa, how that sleep impacts"
  },
  {
    "start": 3445.08,
    "end": 3447.16,
    "text": " the different life cycles that we're in."
  },
  {
    "start": 3447.16,
    "end": 3450.68,
    "text": " So reclaiming our sleep as females"
  },
  {
    "start": 3450.68,
    "end": 3453.32,
    "text": " is something that we really need to start doing."
  },
  {
    "start": 3453.32,
    "end": 3458.44,
    "text": " I mean, I'm, one might say Scandinavian progressive woman,"
  },
  {
    "start": 3458.44,
    "end": 3461.08,
    "text": " even in your workplace,"
  },
  {
    "start": 3461.08,
    "end": 3462.84,
    "text": " start talking to your colleagues about,"
  },
  {
    "start": 3462.84,
    "end": 3465.16,
    "text": " listen, I've slept really poorly,"
  },
  {
    "start": 3465.16,
    "end": 3467.88,
    "text": " or I'm hitting menopause, I need more sleep."
  },
  {
    "start": 3467.88,
    "end": 3470.6,
    "text": " When we start opening up about these conversations,"
  },
  {
    "start": 3470.6,
    "end": 3473.16,
    "text": " the world will change,"
  },
  {
    "start": 3473.16,
    "end": 3475.88,
    "text": " and the world's view on these things will change."
  },
  {
    "start": 3475.88,
    "end": 3480.28,
    "text": " So it is our job as women, stage one,"
  },
  {
    "start": 3480.28,
    "end": 3484.6,
    "text": " to reclaiming this and start educating our environments,"
  },
  {
    "start": 3484.6,
    "end": 3487.24,
    "text": " our families, our colleagues, our workplaces,"
  },
  {
    "start": 3487.24,
    "end": 3489.08,
    "text": " our societies at large."
  },
  {
    "start": 3489.08,
    "end": 3490.6,
    "text": " I love it, I love it."
  },
  {
    "start": 3490.6,
    "end": 3492.44,
    "text": " And this is maybe one of the reasons,"
  },
  {
    "start": 3492.44,
    "end": 3494.92,
    "text": " I think one trend, again, coming from the US,"
  },
  {
    "start": 3494.92,
    "end": 3495.88,
    "text": " from America,"
  },
  {
    "start": 3496.92,
    "end": 3498.36,
    "text": " it sounds a little bit sad,"
  },
  {
    "start": 3498.36,
    "end": 3500.44,
    "text": " but it's called sleep divorce."
  },
  {
    "start": 3500.44,
    "end": 3501.0,
    "text": " So that,"
  },
  {
    "start": 3501.0,
    "end": 3502.12,
    "text": " Yes, so true."
  },
  {
    "start": 3502.12,
    "end": 3502.84,
    "text": " Oh, God, yes."
  },
  {
    "start": 3502.84,
    "end": 3504.68,
    "text": " That means that the people are,"
  },
  {
    "start": 3504.68,
    "end": 3511.8,
    "text": " yeah, speaking about their separate bedrooms."
  },
  {
    "start": 3511.8,
    "end": 3516.52,
    "text": " And I think if it is like you said,"
  },
  {
    "start": 3516.52,
    "end": 3519.08,
    "text": " if there's no other way to reclaim your sleep,"
  },
  {
    "start": 3519.08,
    "end": 3520.12,
    "text": " then do it."
  },
  {
    "start": 3520.12,
    "end": 3521.08,
    "text": " Yeah."
  },
  {
    "start": 3521.08,
    "end": 3523.88,
    "text": " I mean, I did not sleep with my husband for years."
  },
  {
    "start": 3523.88,
    "end": 3526.6,
    "text": " We did not sleep in the same bedroom."
  },
  {
    "start": 3526.6,
    "end": 3528.52,
    "text": " For me at least, and for him as well,"
  },
  {
    "start": 3528.52,
    "end": 3529.72,
    "text": " sleep was number one."
  },
  {
    "start": 3529.72,
    "end": 3531.4,
    "text": " It's very hard to make sound,"
  },
  {
    "start": 3531.4,
    "end": 3533.8,
    "text": " healthy choices in your everyday life,"
  },
  {
    "start": 3533.8,
    "end": 3534.92,
    "text": " if you don't sleep."
  },
  {
    "start": 3534.92,
    "end": 3535.88,
    "text": " That goes for your mood,"
  },
  {
    "start": 3535.88,
    "end": 3537.08,
    "text": " that goes for your productivity,"
  },
  {
    "start": 3537.08,
    "end": 3539.24,
    "text": " your performance, your health."
  },
  {
    "start": 3539.24,
    "end": 3541.8,
    "text": " Sleep is number one and should be."
  },
  {
    "start": 3541.8,
    "end": 3545.32,
    "text": " I think we have to come to an end."
  },
  {
    "start": 3545.32,
    "end": 3547.32,
    "text": " We are already much longer than I saw."
  },
  {
    "start": 3547.32,
    "end": 3548.6,
    "text": " I'm so sorry about that."
  },
  {
    "start": 3548.6,
    "end": 3550.76,
    "text": " No, no, no, it was really exciting,"
  },
  {
    "start": 3550.76,
    "end": 3551.8,
    "text": " and I've learned a lot,"
  },
  {
    "start": 3551.8,
    "end": 3553.4,
    "text": " and I really love your 10 habits."
  },
  {
    "start": 3554.52,
    "end": 3559.64,
    "text": " Nevertheless, when you have now is a final opportunity"
  },
  {
    "start": 3559.64,
    "end": 3562.84,
    "text": " to give a last advice to your listeners,"
  },
  {
    "start": 3562.84,
    "end": 3564.68,
    "text": " to our listeners, to your customers,"
  },
  {
    "start": 3564.68,
    "end": 3565.32,
    "text": " what would it be?"
  },
  {
    "start": 3565.32,
    "end": 3567.08,
    "text": " Consistency."
  },
  {
    "start": 3567.08,
    "end": 3570.2,
    "text": " Like with anything being food,"
  },
  {
    "start": 3570.2,
    "end": 3574.04,
    "text": " exercise, movement, consistency is key,"
  },
  {
    "start": 3574.04,
    "end": 3577.72,
    "text": " meaning find a routine that suits you"
  },
  {
    "start": 3577.72,
    "end": 3580.68,
    "text": " and your lifestyle, which improves your sleep."
  },
  {
    "start": 3580.68,
    "end": 3583.0,
    "text": " So whatever works for you,"
  },
  {
    "start": 3583.0,
    "end": 3584.84,
    "text": " which helps you to sleep better,"
  },
  {
    "start": 3584.84,
    "end": 3586.12,
    "text": " that's the way to go."
  },
  {
    "start": 3586.12,
    "end": 3588.52,
    "text": " So don't try to aim for things"
  },
  {
    "start": 3588.52,
    "end": 3589.88,
    "text": " that will never happen,"
  },
  {
    "start": 3589.88,
    "end": 3593.0,
    "text": " because they're just simply too hard for you to reach."
  },
  {
    "start": 3593.0,
    "end": 3594.44,
    "text": " I told you about this yesterday."
  },
  {
    "start": 3594.44,
    "end": 3597.0,
    "text": " I have a client who really struggles"
  },
  {
    "start": 3597.0,
    "end": 3598.04,
    "text": " in his sleep program,"
  },
  {
    "start": 3598.04,
    "end": 3601.0,
    "text": " and we put the goal too high for him."
  },
  {
    "start": 3601.0,
    "end": 3603.08,
    "text": " So we're going to lower our ambitions a little bit."
  },
  {
    "start": 3603.08,
    "end": 3604.92,
    "text": " I wouldn't even say lower the ambitions,"
  },
  {
    "start": 3604.92,
    "end": 3607.56,
    "text": " but just individualize it just a little bit more"
  },
  {
    "start": 3607.56,
    "end": 3610.12,
    "text": " and look at what is he actually able to do,"
  },
  {
    "start": 3610.12,
    "end": 3613.08,
    "text": " which will make him consistent in his sleep habits."
  },
  {
    "start": 3613.08,
    "end": 3615.16,
    "text": " So consistency is key."
  },
  {
    "start": 3615.16,
    "end": 3617.8,
    "text": " Whatever works for you to improve your sleep, do it."
  },
  {
    "start": 3617.8,
    "end": 3620.04,
    "text": " Excellent. I love it."
  },
  {
    "start": 3620.04,
    "end": 3621.8,
    "text": " So if you want to learn a little bit more"
  },
  {
    "start": 3621.8,
    "end": 3623.48,
    "text": " about Laura, about your work,"
  },
  {
    "start": 3623.48,
    "end": 3625.72,
    "text": " they can have a visit your website."
  },
  {
    "start": 3625.72,
    "end": 3628.44,
    "text": " The address of the website is?"
  },
  {
    "start": 3628.44,
    "end": 3630.28,
    "text": " Sleepinstitute.co."
  },
  {
    "start": 3630.28,
    "end": 3634.84,
    "text": " So that means it is not in Danish or is it?"
  },
  {
    "start": 3634.84,
    "end": 3636.04,
    "text": " It's in English."
  },
  {
    "start": 3636.04,
    "end": 3638.36,
    "text": " And for everybody, you can go on there."
  },
  {
    "start": 3638.36,
    "end": 3639.32,
    "text": " Everything's in English."
  },
  {
    "start": 3639.32,
    "end": 3641.88,
    "text": " I'm happy to talk or find me on LinkedIn,"
  },
  {
    "start": 3641.88,
    "end": 3642.84,
    "text": " Laura Cannadale."
  },
  {
    "start": 3642.84,
    "end": 3645.4,
    "text": " I'm always happy to have a conversation,"
  },
  {
    "start": 3645.4,
    "end": 3646.52,
    "text": " especially about sleep."
  },
  {
    "start": 3646.52,
    "end": 3647.72,
    "text": " We will put it in the show notes."
  },
  {
    "start": 3647.72,
    "end": 3648.04,
    "text": " Awesome."
  },
  {
    "start": 3648.04,
    "end": 3649.88,
    "text": " Thank you very much."
  },
  {
    "start": 3649.88,
    "end": 3654.68,
    "text": " It was amazing and yeah, hope to see you again."
  },
  {
    "start": 3654.68,
    "end": 3655.4,
    "text": " Hope to see you soon."
  },
  {
    "start": 3655.4,
    "end": 3656.2,
    "text": " Bye Nils."
  },
  {
    "start": 3656.2,
    "end": 3656.6,
    "text": " Bye bye."
  },
  {
    "start": 3656.6,
    "end": 3661.96,
    "text": " Do we have a favorite supplement?"
  },
  {
    "start": 3661.96,
    "end": 3668.52,
    "text": " My favorite supplement speaking of today is melatonin."
  },
  {
    "start": 3668.52,
    "end": 3670.84,
    "text": " I cannot say this enough."
  },
  {
    "start": 3670.84,
    "end": 3674.52,
    "text": " I strongly encourage everybody to start taking melatonin."
  },
  {
    "start": 3675.24,
    "end": 3680.84,
    "text": " If you enjoyed this episode, I'd be thrilled if you could leave a rating on Apple Podcast or Spotify."
  },
  {
    "start": 3680.84,
    "end": 3684.44,
    "text": " To make sure you never miss out, subscribe to our newsletter."
  },
  {
    "start": 3684.44,
    "end": 3686.52,
    "text": " It's not just about these podcasts."
  },
  {
    "start": 3686.52,
    "end": 3692.12,
    "text": " We regularly introduce new products, often with special introductory discounts."
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  {
    "start": 3692.12,
    "end": 3694.76,
    "text": " You wouldn't want to miss out on that, wouldn't you?"
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    "end": 3701.0,
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]