#72 Honest Answers for Exhausted People
This episode features Dr. Lizzie Benge, a sleep doctor from Harvard Medical School, who offers clear advice on how to improve your sleep. It explains what causes tiredness and the difference between feeling tired and truly sleepy. The discussion covers getting better rest using simple habits like sticking to a routine, staying hydrated, and creating calming bedtime rituals.
The episode addresses sleep issues for different groups, including parents with newborns, busy workers, teens using screens, and people dealing with menopause or aging. It also clears up common questions about melatonin, sleep gadgets, sleep tests, and when medication might help.
Show Notes
Unlocking the Secrets to Better Sleep with Sleep Expert Dr. Lizzie Benge
Do you ever feel like you're just going through the motions, dragging yourself through the day, fueled by caffeine and sheer willpower? Or maybe you fall asleep easily, but wake up a few hours later, mind racing, unable to drift back into slumber? You're not alone. Sleep struggles are incredibly common, and finding real solutions can feel like navigating a maze.
Luckily, there's hope! In a recent conversation, I spoke with Dr. Lizzie Benge, a leading expert in sleep medicine and faculty member at Harvard Medical School. Dr. Benge shared invaluable insights and practical advice to help us understand and overcome our sleep challenges. We covered everything from the difference between fatigue and sleepiness to the power of a consistent bedtime routine, and even delved into the often-misunderstood world of sleep apnea.
Whether you're a tired parent, a stressed-out professional, or simply someone who wants to improve their sleep quality, this information is for you.
Here's a summary of our discussion:
The difference between fatigue and sleepiness
How to validate your sleep struggles
The importance of a daily routine
Cognitive behavioral therapy (CBT-I)
Sleep apnea
Melatonin
Circadian rhythm
Cortisol
Tips for adjusting to the time change
Nutrition
Magnesium
Six types of sleep disorders
Parasomnias
What to do when your doctor isn't hearing you
Ready to dive in and unlock the secrets to better sleep? Let's get started!
Understanding the Difference Between Fatigue and Sleepiness
Have you ever found yourself saying, "I'm so tired," but not really knowing what you mean? It turns out there's a big difference between fatigue and sleepiness, and understanding that difference is the first step toward addressing your sleep issues.
Fatigue: Dr. Benge describes fatigue as feeling emotionally, mentally, and physically burnt out. It's that brain fog, that sense of being rundown and overwhelmed. Think of it as your body's way of saying, "I'm running on empty."
What does that look like in real life? Maybe you're struggling to focus at work, or you lack the motivation to pursue your hobbies. You might feel like you're wading through mud, with every task feeling like a monumental effort.
Sleepiness: On the other hand, sleepiness is the feeling that you could easily fall asleep. Your eyelids are heavy, and you find yourself nodding off during passive activities. This is your body's direct signal that it needs rest.
Ever caught yourself dozing off while driving? Or maybe you struggle to stay awake during meetings? These are classic signs of sleepiness.
Why is this distinction so important? Because it helps you communicate your symptoms more effectively to your doctor and seek the right kind of help. If you're primarily struggling with fatigue, your doctor might investigate underlying medical conditions or lifestyle factors. If sleepiness is your main concern, a sleep study might be in order to check for sleep disorders like sleep apnea.
Validating Your Sleep Struggles: Addressing the Root Causes
It's easy to dismiss sleep problems as "just part of life," but Dr. Benge emphasizes the importance of validating your struggles and seeking solutions. She recognizes that sleep issues can stem from various sources, and she offers compassionate guidance for navigating these challenges.
Are you pregnant or a new parent? Are you a stressed-out professional? Maybe you're a teenager struggling with a delayed sleep schedule. Or perhaps you're navigating the hormonal shifts of perimenopause, menopause, or andropause. Maybe you're retired and not sleeping as much. No matter what stage of life you're in, Dr. Benge's advice can help you address the root causes of your sleep problems.
If you are having trouble sleeping, you are not alone!
Interrogating Your Daily Routine: The Foundation for Better Sleep
So, you've acknowledged your sleep struggles – what's next? Dr. Benge stresses the importance of taking a close look at your daily habits. These seemingly small choices can have a significant impact on your sleep quality.
Here are some key areas to consider:
Hydration: Are you drinking enough water throughout the day? Dehydration can lead to fatigue and disrupt sleep.
Pre-Bedtime Routine: Do you have a relaxing routine to wind down before bed? Creating a buffer between your busy day and your sleep can help your body prepare for rest. Dr. Benge recommends dedicating two hours before bed to this wind-down process. What would you do with that time?
Medical Screenings: Do you get up-to-date physicals? It is important to make sure all the basics are good with a primary care doctor.
Labs: Do you need to get blood work done?
Cognitive Behavioral Therapy for Insomnia (CBT-I): The Gold Standard
If you're struggling with insomnia, Cognitive Behavioral Therapy for Insomnia (CBT-I) might be the answer. Dr. Benge describes it as a therapy that can help restore your relationship with sleep. It's a structured program that helps you identify and change the thoughts and behaviors that are contributing to your sleep problems.
CBT-I can be a productive first step toward better sleep, and it's considered the gold standard treatment for insomnia. Look for qualified CBT-I practitioners to guide you through the process.
Demystifying Sleep Apnea
Sleep apnea is a common but often misunderstood sleep disorder. Dr. Benge explains that there are two main types:
Obstructive sleep apnea: This involves intermittent closure of the upper airway while you're asleep.
Central sleep apnea: This occurs when the brain drops the signals to trigger a breath while asleep.
Common symptoms of sleep apnea include snoring, daytime sleepiness, and gasping or choking during sleep. If you suspect you might have sleep apnea, it's important to get tested and explore treatment options.
CPAP (continuous positive airway pressure) machines are a common treatment for sleep apnea. Dr. Benge explains that CPAP pushes ambient air, pressurizes it, and moves tissue out of the way.
The Circadian Rhythm: Your Body's Internal Clock
Speaking of internal clocks, let's talk about the circadian rhythm. Dr. Benge explains that it dictates appetite, hormonal release, and how your energy level waxes and wanes throughout the day. In other words, it's your body's internal system for regulating sleep-wake cycles and other important functions.
Some people are naturally "night owls," while others are "early birds." These differences are related to your individual circadian rhythm.
Decoding the Impact of Cortisol
Cortisol is a hormone that plays a key role in your body's stress response. Dr. Benge explains that cortisol levels correlate with the circadian rhythm.
It's important to note that low cortisol can be a medical emergency. So, if you're concerned about your cortisol levels, talk to your doctor.
Surviving the Time Change: Tips for Adjusting Your Sleep Schedule
Ah, the dreaded time change! Dr. Benge acknowledges the challenges of adjusting to daylight saving time. She shares a helpful tip: adjust your sleep time by about 15 minutes for the month prior to the time change.
While this might not completely eliminate the disruption, it can help ease the transition.
The Role of Nutrition: Foods That Can Help or Hinder Sleep
What you eat can definitely impact your sleep. Dr. Benge's nutritional advice includes avoiding big meals close to bedtime and enjoying a warm glass of tea before bed.
The Power of Magnesium: A Supplement to Consider
Magnesium is an essential mineral that plays a role in many bodily functions, including sleep. Dr. Benge notes that magnesium glycinate supplements may be helpful for people who are having sleep fragmentations and especially people with leg cramping.
Before starting any new supplement, it's always best to consult your physician.
Navigating the Six Types of Sleep Disorders
Sleep disorders can take many forms. Here are some common types:
Lack of sleep
Snoring and sleep apnea
Circadian rhythm disorders
Movement disorders
Parasomnias (e.g., sleepwalking)
Addressing Parasomnias
Parasomnias are unusual behaviors that occur during sleep. Dr. Benge notes that parasomnias are like sleepwalking. These can also include sleep-related eating disorders.
People with sleep-related eating disorders might eat raw or frozen food in the middle of the night without remembering the episode.
Overcoming Embarrassment and Seeking Help
It's not always easy to talk about sleep problems. Many people feel embarrassed or ashamed, but Dr. Benge emphasizes that it's bravery to admit this to somebody that you need help. She encourages readers to seek professional help and highlights the positive outcomes of sleep medicine treatments.
Specific Advice for Different Life Stages
Dr. Benge offers tailored advice for various life stages:
Moms and Dads with Newborns: Take shifts with the baby, and remember that sleep deprivation can drive emotional fragility, so be gentle with yourselves and each other.
People with Stressful Work: Practice relaxation techniques, come back to yourself, set up rituals, and distinguish the outside environment from the home environment.
Teenagers: Ensure appropriate use of electronics and take their phones away at night.
Menopause and Andropause: Double down on sleep hygiene and maintain a consistent sleep schedule.
Elderly: Respect the natural tendency for the circadian rhythm to advance.
What to Do When Your Doctor Isn't Hearing You
What if you feel like your doctor isn't listening to your sleep concerns? Dr. Benge suggests asking, what signs would you tell me to look for if this gets worse? She also recommends seeking a second opinion if necessary.
Supplements vs. Healthy Food: Making Informed Choices
When it comes to sleep, should you focus on supplements or healthy food? Dr. Benge advises prioritizing high-quality, healthy food over supplements.
In Conclusion: Final Thoughts from Dr. Benge
Dr. Benge's closing message is simple but powerful: you deserve to feel your best on a day-to-day basis. If you have any questions about sleep, please come see us in the Sleep Medicine Clinic because we're here to help. Remember, prioritizing sleep is an investment in your overall health and well-being. Take the first step today!
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