Let the games begin. Its go time. Welcome to the show. Im susan sikora. Think back to the last time you saw a sleeping baby. You may have thought i wish i could sleep that soundly. Youre not alone. Between 50 and 70 million americans have trouble sleeping. The condition is often undiagnose and untreated. Why . Can you selfdiagnose nose a sleep problem . Meet ph. D. Matt walker. He studies sleep and the affects on the body and brain. He directs the sleep and Neuro Imaging lab. Lets go back to the baby. It seems like we all needed to sleep like, that through anything. You see babies sleeping in the middle of the noise. Did we all start like that . What happened along the way . We did start like that. We have a huge need for sleep in the early years. We shouldnt fool ourselves that once we get to adulthood we no long need sleep. Sleep is vital throughout the life span. If the body needs the sleep when were babies and still needs the sleep when were older and very old, what happens . Why dont we get it . So part of the problem, as were getting older, is that the brain and body deteriorates. Our bodies start to get old and we get aches and pains and it doesnt work as well. Its the same case for our brain. One of those problems with brain degeneration is that some parts of the rain that help create sleep are the same parts of the rain affected by the deterioration. So as the brain starts to deteriorate, so too does the capacity to be able to generate sleep, particularly the deep sleep that we needs for memory. So can we delay or stop or prevent that degeneration of the brain that makes it happen . Thats a good question. Right now we dont have particularly Good Technologies or medicines to stop brain deterioration. One of the advantages is that sleep, at least, is a potentially treatable target. So by way of things like pharmacology, through medicines or through behavioral techniques in or electrical brain stimulation, we may be able to give back some of that or take away that poor quality to give back good quality sleep to older people and help restore some of the classical memory problems. Since you brought the drugs up, theres a lot of people who will go to the doctor and get a prescription and theres a lot of people who will take things over the counter. Is this a good idea . Does it work temporarily, or are they addictive . So, the classical sleep medications are what we used to call sedative hypnotics. These medications werent good at all. You werent awake when youe taking them. But if you look at the electrical pattern, it would be difficult to describe it as sleeping. It was a state of unconsciousness. Whats an example of those . Theyre classically a set of drugs called benzodiazapine. These are not over the count senator. These are not over the counter. Go to the over the counter ones that a lot of people will try to use to selfmedicate. Some people will use melatonin. It doesnt seem to be effective in helping you stay asleep and initiating sleep. I may be help informal trying to help regulate your biological rhythms. It gives you a signal as to when to be sleeping. It doesnt help you initiate sleep. Not a good idea to get a big bottle of melatonin. Not to think that youre going to be initiating sleep. If youre suffering from jet lag, melatonin may be help informal that circumstance. Its not a particularly effective sleep medicine. People dont have to rely on medicines. They dont have to rely on drugs. There are lots of good ways to generate sleep. Its sleep hygiene, for example, taking away coffee after midday, consume caffeine, dont consume alcohol. Youre saying dont drink alcohol before sleep . Alcohol can be a sedative in higher doses. One of the problem with alcohol is its a potent suppress or in the two main types of sleep, like the Rapid Eye Movement sleep. So alcohol is very good at blocking that type of sleep. So while you may be able to knock yourself out with a coup o glasses of wine, youre going to be preventing yourself from getting the critical sleep. It also fragments your sleep, so you wake up more frequently throughout the night. When you wake up in the morning, despite, perhaps falling asleep more quickly, you wouldnt feel restore. When people get older, they get up in the middle of the night to start going to the bathroom and get back and cant get back to sleep. This goes back to the degeneration of the brain. There anything i can do about that when i get back into bed . There are several things you can. Do if your mind is starting to spin and youre finding it difficult to relax the mind, you can start to write down the things in your mind and get them out of the brain and on to a piece of paper, for example. If youre spending a lot of time week away in bed, get up and develop to another room. One of the problems that can start to happen if you lie there consistently awake is that you start to associate being in bed with being awake, and you drape the brain on that association and you almost perpetuate the insomnia problem. If after about 15 or 20 minutes youre not falling asleep, get up, go to a quiet room with dim light. No compute senator. No computer. Do something relaxes either through meditation, reading, something thats not activating. When we come back, were going to talk about other things that might be a distraction, for example, if you have a tiny light light, does that make a difference in how you sleep and how do you know if youve slept deeply when we return. Welcome back. Dr. Matt walker is here. Hes a sleep expert from uc berkeley. Hes the director of uc berkeleys sleep and neuro neuroimaging lab. How do you sleep, doctor . I sleep the quite well. I sleep between seven and a half and it hours of sleep a night. I know its corny, but i try to practice what i sleep. You understand the benefits and understand how profoundly it important it is. If youre not getting enough sleep, you become a neurotic of the sleep world. I really do try to prioritize my sleep. If i dont look at the clock and dont know how many hours of sleep ive had, how do i know . Is there a feeling ive had if ive slept deeply and well . You tend to not have drowsiness throughout the day. You feel alert. Throughout is the day, you can maintain your concentration and focus. You dont have fluctuations in your mood. You have that sense of not feeling like you need to selfmedication your alertness and that you have a degree of sort of brain capacity that sort of nice and prolonged throughout the day. Lets talk about the electronics first and then well get to stress. You did say if you wake up in the middle of the night, not to lie there, because i would think thats like pressure. You say get up you but dont go to the computer. Go to someplace where the lighting is low and youre doing something relaxes, reading maybe. Right. If you do all of that does this count also for dont put an ipod dont get with the ipod and ipad, dont have the music going in your ear, falling asleep in front of the tv, event the nightline . With those destroy sleep . Particularly the things where you have to engage with this, sort of this modern day invasion of technology in the bedroom seems to cause problems. People get atuned to the deeps of the phone. The brain gets conditioned to those. So you wont feel like you need that to get through . No. The brain can be atuned to start to try to wake up, so your sleep starts to be compromised. So trying to remove technology from the bedroom is going to be the next 21st century challenge to sleep medicine. Its a real problem, especially in the younger populations when social communication is so important. That type of invasion of the technology when there are no parents around, its just them in their bedroom, thats when the invasion can happen. It with the shortchange sleep. Are you seeing more young people come into the lab . Are parents bringing teenagers and children, having problems sleeping . Certainly, there are a growing recognition of the sleep problems in those young adults particularly around the type of adolescence. If you look at national survey, its not just here in the u. S. Its in europe and asia too. Theres a growing reduction in sleep time across the board, across most age ranges, but especially around that type of sort of Young Brain Development when we also know sleep is essential to help that development. Its around that adolescence time. I was going to say dont teenagers need more sleep . They did a study, saying teenagers need more sleep, not less . Thats right. Teenagers, there seems to be a Strong Demand for sleep. How many hours . You can go to the National Sleep range website. They will describe the ranges for you. 9 to 10 hours of sleep would be good a recommendation. Essential to many, not just body functions but also brain functions. We know its critical for things like learning and memory. We know its critical for Emotional Health and regulation and we know that many psychiatric mood disorders can start to emerge around that adolescent time where sleep the so critically needed but not being achieved. I think theres a collection of factors we need to understand. You have to be in a room which is pitch black. If you have a night light, will it keep you awake . As long as its not a particularly bright light, thats okay. One of the problems, for example, if you leave the curtains open and if up dont want the bright light, the daylight is strong in terms of its power of light. That can start to come through the eye and start to signal to your brain the ambient light thats around. Lets talk about stress. You can take the lights off, be in a nice, dark place, keep quiet, turn off the tv but your mind is still going because maybe its a problem at work or your personal life. How do you turn that off . Its one of the problems this day and age that perhaps its one of the few times when we actually just sit quietly and contemplate whats happening with us in terms of our emotional lives, is when our heads hit the pillow. The wheels start to turn frantically. You start to generate anxiety. Trying to find ways to reduce the amount of stress in ones life but also around that time of bedtime, just sitting there with a pad of paper and start to right down all of those concern, those anxiety, reminders, the get them out of your brain. It feels cathartiq krshzc catharti c. Okay. I appreciate you being here. Hopefully many of us will do the things you suggested and maybe well get a better nights sleep. Thank you for being here. You can get in touch with dr. Walker. Maybe you want to consider going to the lab. Theres the address on the screen. Stay with us. More ahead. Thank you. ,,,,, welcome back. After college, Linda Calhoun worked years for others. She started in Public Relations and did fine art Event Planning for the Chicago Department of the cultural affairs. Later she was a consultant in Foreign Affairs for the world bank. After observing other successful professional women, who started their own businesses, linda decided to do the same. Her project, career girls. Take a look. The process of recognizing that you have choices, that huh dont have to do this, you could do this. If did you, Something Different might happen. That actually takes practice. I dont think people recognize that. Knowing that you have choices gives you a massive amount of power. You can control what happens. When you realize that, you can do anything. When way is your career going to go . Do you the want to specialize in a technical field or be responsible for a broader thing . There comes a time when you have to decide who you want to spend your life with. Choose wisely. Always choose Life Partners wisely. Choose someone what adds to who you are, not makes you. Okay. Linda calhoun, welcome. Good to have you here. Thank you. Its my pleasure. You go to careergirls. Org online and you can get advice for women like that for free. Yes. Thats how it works . Yes. Were a free noncommercial Online Platform for diverse women. These are women, who are sharing their career advice, their education advice with a goal of expanding the horizons for young girls, who are viewing the videos, getting them to stay on track academically, and then also to dream big about their futures. Okay. How do you choose these women . How do you find these women . Thats interesting, we research, go on google. A lot of times, i just call women cold. I dont know them. I explain to them that we are a website that wants to give to young girls coming up behind us. The moment they go to the site, they generally say yes. When you say you call them cold, where do you find them . We look for ceos, we look for recommendations of other role models, who are for participation. We look an goggling. They have women about the movers and shakers. We get that information. I call them up. I say were going to be in town and ask them if they would like to participate. They do. You know why . Most of them are already doing mentoring one on one, so they see careergirls. Org as a way to scale it. So some young girl says i want to start a business and i want to make pillows or something, designer pillows, you would have somebody for that . Absolutely. You have a range, in other words . We have a range of professions onsite. That particular child might be interested in number of executives we have. Your diverse. We have everyone from the first african america transplant surgeon to the first latina astronaut, so a woman who was featured on top chef. They run a gap mutt gamut. Were targeting girls ages 1013. We know theyre not going to watch a really long video. These women, they have these amazing nuggets of advice. So we just show them. You never see or hear me. Its just these phenomenal, diverse woman. So you target 1013, but im guessing older people will go as well, adults too. Do you have a depth of advice or it is set up there yet, where, in other words, somebody goes to the site, talks to the professionals that would talk to what is girl is passionate and she goes out and it doesnt work, then what . We have lots of advice to handle this. Thats an issue that comes up for everyone. You know, you hit a bump in the road. I ask every single role model how do you overcome obstacles. They share their experience. For some of them, its like i dont take no for answer answer. Do they talk about their failures openly . Absolutely. These women are candid. I think because theyre talking to these younger girls, theyre talking to their younger selves. Theyre trying to give the advice they wish they had early on, because it all works outs. We all go through obstacles. Final question, is there a role for the schools with what you do with your website . Do you work with them . Yes. Were excited recently. The National South of science teachers listed careergirls. Org in their free resources. Teachers can use our videos to create a play list or use rate for one on one counseling. Okay. Its hope i evolves more to older women. Im susan sikora. Thank you for watching. Inside of you is a reserve of strength that you may not know you have. Know that shut there and go to that place when it is the tough. That will allow you to stay the course. Know where to go when your strength is fail. Dont allow anyone to pull you down. You know, once you make a goal or plan for you life, youre going to have some bumps in the roads and difficulties. But just that determination that i can do this, and you can do it. Never let anybody tell you that you cant, because its not so. Most people spend their whole lives hating parts of yourselves. If you can love yourself, youre so far ahead of the game. Then you can do anything because it frees you from fear, doubt, so many things. So knowing yourself is key. And that takes a while. I call at this time three rs. As you go forward in your careers, there are three things that are going to be more important to you that anyone else. I wish somebody had told me in the beginning. Its relationships, your reputation, and results. And also know that there are going to be folks who dont really want you to exercise your own power and you have to be comfortable and confident enough to know that you have it and that youre using it to make things better around you. Even as you encounter obstacles, you can always find another way. You keep knocking on the doors and not being able to find the right door. You can make your own doors. To know that is wonderful. Im anne makovec. Im frank malicoat. This is kpix 5 news on kbcw. Chaos. Crash landing at sfo. From the moment it happened there, was banging. We realized something had gone wrong. Without a warning, terror, panic, and confusion took over. Again, were sleeping slip slipping on the run way. Asiana Airlines Flight 214 burst into flames, killing two teenage girls. Was a lot of collapsed seats, a lot of plane