[Script Info]
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[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.10,0:00:03.94,Default,,0000,0000,0000,,Many of us like to start\Nthe day with a cup of coffee
Dialogue: 0,0:00:03.94,0:00:06.96,Default,,0000,0000,0000,,and perhaps end the day\Nwith a glass of wine
Dialogue: 0,0:00:06.96,0:00:09.26,Default,,0000,0000,0000,,or some other kind of alcoholic drink.
Dialogue: 0,0:00:09.26,0:00:12.67,Default,,0000,0000,0000,,But it turns out that these\Ntwo substances, alcohol
Dialogue: 0,0:00:12.67,0:00:16.99,Default,,0000,0000,0000,,and caffeine, can have\Nsurprising impacts on our sleep.
Dialogue: 0,0:00:16.99,0:00:18.61,Default,,0000,0000,0000,,(electronic whoosh)
Dialogue: 0,0:00:18.61,0:00:21.97,Default,,0000,0000,0000,,(contemplative music)
Dialogue: 0,0:00:21.97,0:00:24.33,Default,,0000,0000,0000,,Let's start with caffeine.
Dialogue: 0,0:00:24.33,0:00:26.42,Default,,0000,0000,0000,,Caffeine is in a class of drugs
Dialogue: 0,0:00:26.42,0:00:29.83,Default,,0000,0000,0000,,that we call the psychoactive stimulants.
Dialogue: 0,0:00:29.83,0:00:33.25,Default,,0000,0000,0000,,And everyone knows that caffeine\Ncan make them more alert.
Dialogue: 0,0:00:33.25,0:00:35.20,Default,,0000,0000,0000,,It can wake them up.
Dialogue: 0,0:00:35.20,0:00:37.46,Default,,0000,0000,0000,,But there are at least two additional
Dialogue: 0,0:00:37.46,0:00:39.71,Default,,0000,0000,0000,,hidden features of caffeine
Dialogue: 0,0:00:39.71,0:00:42.51,Default,,0000,0000,0000,,that some people may not be aware of.
Dialogue: 0,0:00:42.51,0:00:47.08,Default,,0000,0000,0000,,The first is the duration\Nof action of caffeine.
Dialogue: 0,0:00:47.08,0:00:49.09,Default,,0000,0000,0000,,Caffeine, for the average adult,
Dialogue: 0,0:00:49.09,0:00:51.57,Default,,0000,0000,0000,,will have what we call a half-life
Dialogue: 0,0:00:51.57,0:00:53.96,Default,,0000,0000,0000,,of about five to six hours.
Dialogue: 0,0:00:53.96,0:00:57.46,Default,,0000,0000,0000,,What that means is that\Nafter about five to six hours
Dialogue: 0,0:00:57.46,0:01:00.61,Default,,0000,0000,0000,,50% of that caffeine that you had
Dialogue: 0,0:01:00.61,0:01:03.66,Default,,0000,0000,0000,,is still circulating in your system.
Dialogue: 0,0:01:03.66,0:01:08.02,Default,,0000,0000,0000,,What that also means is that\Ncaffeine has a quarter-life
Dialogue: 0,0:01:08.02,0:01:10.99,Default,,0000,0000,0000,,of about 10 to 12 hours.
Dialogue: 0,0:01:10.99,0:01:14.04,Default,,0000,0000,0000,,In other words, let's say\Nthat you have a cup of coffee
Dialogue: 0,0:01:14.04,0:01:16.48,Default,,0000,0000,0000,,at 2 p.m. in the evening.
Dialogue: 0,0:01:16.48,0:01:20.18,Default,,0000,0000,0000,,It could be that almost a\Nquarter of that caffeine
Dialogue: 0,0:01:20.18,0:01:24.08,Default,,0000,0000,0000,,is still swilling around\Nin your brain at midnight.
Dialogue: 0,0:01:24.08,0:01:27.73,Default,,0000,0000,0000,,And as a result, it can make\Nit harder for an individual
Dialogue: 0,0:01:27.73,0:01:31.20,Default,,0000,0000,0000,,to fall asleep or even stay asleep soundly
Dialogue: 0,0:01:31.20,0:01:32.70,Default,,0000,0000,0000,,throughout the night.
Dialogue: 0,0:01:32.70,0:01:35.46,Default,,0000,0000,0000,,So that's the first feature of caffeine.
Dialogue: 0,0:01:35.46,0:01:37.72,Default,,0000,0000,0000,,The second issue with caffeine
Dialogue: 0,0:01:37.72,0:01:41.32,Default,,0000,0000,0000,,is that it can change the\Nquality of your sleep.
Dialogue: 0,0:01:41.32,0:01:43.01,Default,,0000,0000,0000,,Now, some people will tell me
Dialogue: 0,0:01:43.01,0:01:44.84,Default,,0000,0000,0000,,that I'm one of those individuals
Dialogue: 0,0:01:44.84,0:01:47.35,Default,,0000,0000,0000,,who can have an espresso with dinner,
Dialogue: 0,0:01:47.35,0:01:50.60,Default,,0000,0000,0000,,and I fall asleep fine,\Nand I can stay asleep.
Dialogue: 0,0:01:50.60,0:01:53.08,Default,,0000,0000,0000,,But even if that's true, it turns out
Dialogue: 0,0:01:53.08,0:01:56.45,Default,,0000,0000,0000,,that caffeine can actually\Ndecrease the amount
Dialogue: 0,0:01:56.45,0:01:59.90,Default,,0000,0000,0000,,of deep, non-rapid eye\Nmovement sleep that we have,
Dialogue: 0,0:01:59.90,0:02:03.08,Default,,0000,0000,0000,,stages three and four of non-REM sleep.
Dialogue: 0,0:02:03.08,0:02:06.04,Default,,0000,0000,0000,,That's that sort of\Nrestorative deep sleep.
Dialogue: 0,0:02:06.04,0:02:09.43,Default,,0000,0000,0000,,And as a consequence, you\Ncan wake up the next morning,
Dialogue: 0,0:02:09.43,0:02:11.13,Default,,0000,0000,0000,,and you don't feel refreshed,
Dialogue: 0,0:02:11.13,0:02:13.82,Default,,0000,0000,0000,,you don't feel restored by your sleep.
Dialogue: 0,0:02:13.82,0:02:15.23,Default,,0000,0000,0000,,But you don't remember waking up,
Dialogue: 0,0:02:15.23,0:02:18.06,Default,,0000,0000,0000,,you don't remember\Nstruggling to fall asleep,
Dialogue: 0,0:02:18.06,0:02:20.27,Default,,0000,0000,0000,,so you don't make the connection,
Dialogue: 0,0:02:20.27,0:02:23.05,Default,,0000,0000,0000,,but nevertheless you\Nmay then find yourself
Dialogue: 0,0:02:23.05,0:02:26.76,Default,,0000,0000,0000,,reaching for two cups of coffee\Nin the morning to wake up
Dialogue: 0,0:02:26.76,0:02:28.34,Default,,0000,0000,0000,,rather than one.
Dialogue: 0,0:02:28.34,0:02:33.17,Default,,0000,0000,0000,,So that's caffeine, but now\Nlet's move on to alcohol
Dialogue: 0,0:02:33.17,0:02:35.13,Default,,0000,0000,0000,,because alcohol is perhaps one
Dialogue: 0,0:02:35.13,0:02:39.25,Default,,0000,0000,0000,,of the most misunderstood\Nsleep aids out there.
Dialogue: 0,0:02:39.25,0:02:42.66,Default,,0000,0000,0000,,In fact, it's anything but a sleep aid.
Dialogue: 0,0:02:42.66,0:02:44.93,Default,,0000,0000,0000,,And it can be problematic for your sleep
Dialogue: 0,0:02:44.93,0:02:47.24,Default,,0000,0000,0000,,in at least three different ways.
Dialogue: 0,0:02:47.24,0:02:49.70,Default,,0000,0000,0000,,First, alcohol is in a class of drugs
Dialogue: 0,0:02:49.70,0:02:52.19,Default,,0000,0000,0000,,that we call the sedatives.
Dialogue: 0,0:02:52.19,0:02:55.10,Default,,0000,0000,0000,,But sedation is not sleep.
Dialogue: 0,0:02:55.10,0:02:57.35,Default,,0000,0000,0000,,And studies teach us that those two things
Dialogue: 0,0:02:57.35,0:02:59.34,Default,,0000,0000,0000,,are really quite different.
Dialogue: 0,0:02:59.34,0:03:00.95,Default,,0000,0000,0000,,Sedation is a case
Dialogue: 0,0:03:00.95,0:03:04.41,Default,,0000,0000,0000,,where we're simply\Nswitching off the firing
Dialogue: 0,0:03:04.41,0:03:07.83,Default,,0000,0000,0000,,of the brain cells,\Nparticularly in the cortex.
Dialogue: 0,0:03:07.83,0:03:10.50,Default,,0000,0000,0000,,And that's not natural sleep.
Dialogue: 0,0:03:10.50,0:03:13.44,Default,,0000,0000,0000,,In fact, during deep\Nnon-rapid eye movement sleep,
Dialogue: 0,0:03:13.44,0:03:18.02,Default,,0000,0000,0000,,for example, the brain has\Nthis remarkable coordination
Dialogue: 0,0:03:18.02,0:03:20.69,Default,,0000,0000,0000,,of hundreds of thousands of cells
Dialogue: 0,0:03:20.69,0:03:23.04,Default,,0000,0000,0000,,that all of a sudden fire together,
Dialogue: 0,0:03:23.04,0:03:24.50,Default,,0000,0000,0000,,and then they all go silent,
Dialogue: 0,0:03:24.50,0:03:27.44,Default,,0000,0000,0000,,and then they all fire together,\Nand then they go silent,
Dialogue: 0,0:03:27.44,0:03:30.44,Default,,0000,0000,0000,,producing these big, powerful brainwaves
Dialogue: 0,0:03:30.44,0:03:32.79,Default,,0000,0000,0000,,of deep non-REM sleep.
Dialogue: 0,0:03:32.79,0:03:34.48,Default,,0000,0000,0000,,And so that's the first way
Dialogue: 0,0:03:34.48,0:03:36.82,Default,,0000,0000,0000,,in which alcohol can be problematic.
Dialogue: 0,0:03:36.82,0:03:40.30,Default,,0000,0000,0000,,We're mistaking sedation for deep sleep.
Dialogue: 0,0:03:40.30,0:03:42.56,Default,,0000,0000,0000,,The second problem with alcohol
Dialogue: 0,0:03:42.56,0:03:45.67,Default,,0000,0000,0000,,is that it can actually\Nfragment your sleep.
Dialogue: 0,0:03:45.67,0:03:49.67,Default,,0000,0000,0000,,Alcohol can actually trigger\Nand activate during sleep
Dialogue: 0,0:03:49.67,0:03:52.42,Default,,0000,0000,0000,,what we call the fight or flight branch
Dialogue: 0,0:03:52.42,0:03:53.87,Default,,0000,0000,0000,,of the nervous system,
Dialogue: 0,0:03:53.87,0:03:56.58,Default,,0000,0000,0000,,which will therefore wake\Nyou up more frequently
Dialogue: 0,0:03:56.58,0:03:58.21,Default,,0000,0000,0000,,throughout the night.
Dialogue: 0,0:03:58.21,0:04:00.57,Default,,0000,0000,0000,,And alcohol can even increase the amount
Dialogue: 0,0:04:00.57,0:04:04.20,Default,,0000,0000,0000,,of alerting chemicals that\Nare released by the brain,
Dialogue: 0,0:04:04.20,0:04:06.96,Default,,0000,0000,0000,,once again fragmenting your sleep.
Dialogue: 0,0:04:06.96,0:04:11.05,Default,,0000,0000,0000,,The third and final issue\Nwith alcohol and sleep
Dialogue: 0,0:04:11.05,0:04:13.42,Default,,0000,0000,0000,,is that alcohol can actually block
Dialogue: 0,0:04:13.42,0:04:16.79,Default,,0000,0000,0000,,your rapid eye movement\Nsleep, or your dream sleep.
Dialogue: 0,0:04:16.79,0:04:19.52,Default,,0000,0000,0000,,And as we'll learn in subsequent episodes,
Dialogue: 0,0:04:19.52,0:04:22.40,Default,,0000,0000,0000,,REM sleep, or rapid eye\Nmovement sleep, dream sleep,
Dialogue: 0,0:04:22.40,0:04:24.64,Default,,0000,0000,0000,,provides a collection of benefits,
Dialogue: 0,0:04:24.64,0:04:26.75,Default,,0000,0000,0000,,things such as your emotional
Dialogue: 0,0:04:26.75,0:04:30.15,Default,,0000,0000,0000,,and mental health, even creativity.
Dialogue: 0,0:04:30.15,0:04:33.87,Default,,0000,0000,0000,,Now, I'm not here to\Ntell anyone how to live.
Dialogue: 0,0:04:33.87,0:04:36.03,Default,,0000,0000,0000,,I don't want to be puritanical.
Dialogue: 0,0:04:36.03,0:04:37.60,Default,,0000,0000,0000,,I'm just a scientist.
Dialogue: 0,0:04:37.60,0:04:40.42,Default,,0000,0000,0000,,What I want to try and do is provide you
Dialogue: 0,0:04:40.42,0:04:43.14,Default,,0000,0000,0000,,with the information\Nabout the relationship
Dialogue: 0,0:04:43.14,0:04:46.24,Default,,0000,0000,0000,,between caffeine and alcohol on your sleep
Dialogue: 0,0:04:46.24,0:04:49.33,Default,,0000,0000,0000,,so then you can make an informed choice
Dialogue: 0,0:04:49.33,0:04:52.07,Default,,0000,0000,0000,,as to how best you want to live your life
Dialogue: 0,0:04:52.07,0:04:54.87,Default,,0000,0000,0000,,when you're trying to\Nprioritize your sleep health.
Dialogue: 0,0:04:54.87,0:04:58.04,Default,,0000,0000,0000,,(contemplative music)