The secret to more sleep - do less. With the UK No.1 Sleep Expert Stephanie Romiszewski

Summary

In this episode of the Patient Paradox podcast, sleep expert Stephanie discusses the nuances of sleep disorders, distinguishing between chronic insomnia and occasional sleep issues. She emphasizes the importance of maintaining a consistent sleep-wake cycle and minimizing behaviors that can perpetuate sleep problems. Stephanie also shares insights from her work at Re:Sleep, a digital health company focusing on evidence-based strategies to improve sleep health, and addresses common misconceptions about sleep, including the impact of technology and the role of personalized sleep solutions.

Takeaways

• 📝 The importance of sleep hygiene and language around sleep was highlighted, emphasizing the impact of the previous conversation with Stephanie on personal sleep habits and business ethos.
• 🔄 The podcast addressed the difference between short-term insomnia and long-term sleep issues, noting that behaviors and cognitive biases can perpetuate sleep problems over time.
• 🌊 Stephanie used the analogy of sleep being like a river, flowing and changing due to various life variables, to normalize sleep problems and reduce associated stress.
• 🛌 The conversation touched on the idea that worrying about sleep can exacerbate sleep issues, as anxiety and stress can override physiological sleep drives like melatonin production.
• ⏰ Stephanie advised anchoring wake-up time as a key strategy for improving sleep, as it helps reinforce the body's internal clock and sleep-wake cycle.
• 💡 Light exposure after waking up and avoiding it before bedtime was recommended to reinforce the body's natural rhythm and support the wake-up anchor.
• 🚫 The podcast warned against changing sleep behaviors as a coping mechanism during stress, such as going to bed early or spending more time in bed, which can disrupt the sleep-wake cycle.
• 🤝 Stephanie shared insights about her digital health company, re sleep, which focuses on treating chronic insomnia through evidence-based protocols like cognitive behavioral therapy for insomnia (CBT-I).
• 🌐 The discussion highlighted the multidisciplinary approach of re sleep, which includes live events, group experts, and sleep coaches to provide consistent support and personalized care.
• 🧘‍♀️ The role of personalized medicine in sleep health was underscored, with Stephanie noting the need for individualized solutions rather than a one-size-fits-all approach.
• 🚫 Stephanie expressed concerns about the lack of sleep education among healthcare professionals and the potential negative impacts of this knowledge gap on patient care.

Q & A

What is the main focus of the 'Patient, Paradox' podcast?

The 'Patient, Paradox' podcast focuses on sleep and related topics, including sleep hygiene and the science behind sleep, aiming to educate listeners on how to approach language around sleep and improve their understanding of sleep issues.

Why was the episode with Stephanie re-recorded?

The episode with Stephanie had to be re-recorded due to technical difficulties that occurred during the initial recording session.

What is the difference between an insomniac and someone with occasional sleep issues?

An insomniac typically experiences long-term, chronic sleep problems, while someone with occasional sleep issues has disrupted sleep that is temporary and often related to a specific stressful period or event.

What is insomnia in medical terms?

Insomnia, from Latin 'no sleep', refers to very broken and interrupted sleep that is unexpected and affects day-to-day functioning.

How does anxiety and stress affect sleep?

Anxiety and stress can increase cortisol levels and reduce physiological responses like melatonin production, which can override the body's natural sleep drive and disrupt the sleep cycle.

What advice does Stephanie give to someone struggling with sleep?

Stephanie advises not to worry about sleep, to anchor a consistent wake-up time, and to ensure light exposure after waking up and avoid it before bedtime to reinforce the body's internal clock.

What is the purpose of the digital health company 'Re:sleep'?

Re:sleep is a digital health company that retrains people to sleep healthily, focusing on those with chronic insomnia or long-term sleep problems, using evidence-based protocols like cognitive behavioral therapy for insomnia (CBT-I).

How does Re:sleep support its clients?

Re:sleep offers a multidisciplinary approach with support from experts, group experts who have experienced insomnia, and trained sleep coaches, providing live events, human interaction, and personalized guidance.

Why is it important to have a consistent wake-up time according to Stephanie?

A consistent wake-up time is crucial because it helps to anchor the body's internal clock, defining when one should feel wakefulness and sleepiness, and supporting a strong sleep drive throughout the night.

What is the role of light exposure in relation to sleep as discussed in the podcast?

Light exposure, especially after waking up, reinforces the anchoring of the wake-up time and helps to define the body's internal clock, promoting better sleep quality.

How does Stephanie define 'revenge bedtime procrastination'?

Revenge bedtime procrastination is the act of staying up late to use one's phone or engage in leisure activities as a form of self-compensation for the lack of personal time during the day, which can negatively impact sleep.

What is the significance of REM sleep and why is it often interrupted?

REM (Rapid Eye Movement) sleep is a stage of sleep where emotional and memory processing is believed to occur. It can be interrupted by various factors such as stress, stimulant consumption, or external disturbances, and is more sensitive as one gets older.

Can alcohol consumption affect sleep quality?

Yes, alcohol can affect sleep quality. Initially, it may induce a sedative effect, making one feel sleepy, but it can disrupt sleep later in the night, leading to more awakenings and less REM sleep, which can contribute to a hangover and reduced sleep quality.

What is the role of environment in sleep and does Re:sleep consider environmental factors in its program?

While environmental factors like room temperature, noise, and light can influence sleep, Re:sleep primarily focuses on behavior and light exposure related to the body's circadian rhythm rather than specific environmental modifications.

How does Stephanie view the use of sleep tracking devices and their impact on sleep perception?

Stephanie believes that while sleep tracking devices can provide data, the way people interpret and react to this data can be problematic. They may focus too much on achieving 'perfect sleep' and become anxious about normal sleep fluctuations, which can actually exacerbate sleep issues.

What does Stephanie suggest about the future of sleep technology and how it could be improved?

Stephanie suggests that future sleep technology should focus on providing insights into long-term sleep consistency rather than night-to-night variations, and it should avoid numerical representations that can induce anxiety, instead empowering people with a better understanding of their sleep patterns.

Why do some people believe that they need more sleep than others?

Some people believe they need more sleep due to various factors such as hormonal changes, stress levels, and lifestyle differences. However, it's important to recognize that individual sleep needs can vary significantly, and what feels right for one person may not be suitable for another.

What is the impact of caffeine consumption on sleep, and should it be a focus in sleep disorder treatment?

Caffeine can have a significant impact on sleep, especially when consumed close to bedtime, as it is a stimulant that can disrupt the sleep cycle. While it is an obvious factor to address in sleep disorder treatment, the focus should be more on behavioral changes rather than specific dietary fixes.

What is the role of nutrition in sleep, and does Re:sleep consider nutritional fixes for sleep issues?

Nutrition can play a role in sleep quality, particularly the timing of meals and potential deficiencies that might affect sleep. However, Re:sleep primarily focuses on behavioral changes and does not currently offer nutritional fixes as part of its program.

Why do people in certain professions seem to suffer from sleep disorders more than others?

There is no clear pattern indicating that people in specific professions suffer more from sleep disorders. Sleep issues can affect anyone regardless of their profession, and various factors such as stress, routine, and individual differences contribute to the prevalence of sleep disorders.

What is the relationship between perceived sleep quality and actual sleep health?

Perceived sleep quality does not always align with actual sleep health. People may feel they have poor sleep due to normal sleep fluctuations or arousals, which may not necessarily indicate a sleep disorder. It's important to understand that some level of sleep disruption is normal and not always a cause for concern.

How does Stephanie view the current state of medical information dissemination and its impact on health?

Stephanie believes that the current state of medical information dissemination is lacking, with people not being taught critical thinking skills to properly evaluate the information they receive. This can lead to misunderstandings and unhealthy behaviors, contributing to the paradox of increasing sickness despite medical advancements.