[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.08,0:00:03.85,Default,,0000,0000,0000,,Many of us like to start the day\Nwith a cup of coffee
Dialogue: 0,0:00:03.88,0:00:06.89,Default,,0000,0000,0000,,and perhaps end the day\Nwith a glass of wine
Dialogue: 0,0:00:06.92,0:00:09.14,Default,,0000,0000,0000,,or some other kind of alcoholic drink.
Dialogue: 0,0:00:09.17,0:00:11.93,Default,,0000,0000,0000,,But it turns out\Nthat these two substances,
Dialogue: 0,0:00:11.96,0:00:16.77,Default,,0000,0000,0000,,alcohol and caffeine,\Ncan have surprising impacts on our sleep.
Dialogue: 0,0:00:16.79,0:00:19.33,Default,,0000,0000,0000,,[Sleeping with Science]
Dialogue: 0,0:00:19.38,0:00:21.81,Default,,0000,0000,0000,,(Music)
Dialogue: 0,0:00:21.83,0:00:24.10,Default,,0000,0000,0000,,Let's start with caffeine.
Dialogue: 0,0:00:24.12,0:00:26.31,Default,,0000,0000,0000,,Caffeine is in a class of drugs
Dialogue: 0,0:00:26.33,0:00:29.68,Default,,0000,0000,0000,,that we call the psychoactive stimulants.
Dialogue: 0,0:00:29.71,0:00:33.10,Default,,0000,0000,0000,,And everyone knows that caffeine\Ncan make them more alert.
Dialogue: 0,0:00:33.12,0:00:35.14,Default,,0000,0000,0000,,It can wake them up.
Dialogue: 0,0:00:35.17,0:00:37.43,Default,,0000,0000,0000,,But there are at least two additional,
Dialogue: 0,0:00:37.46,0:00:39.68,Default,,0000,0000,0000,,hidden features of caffeine
Dialogue: 0,0:00:39.71,0:00:42.43,Default,,0000,0000,0000,,that some people may not be aware of.
Dialogue: 0,0:00:42.46,0:00:47.06,Default,,0000,0000,0000,,The first is the duration\Nof action of caffeine.
Dialogue: 0,0:00:47.08,0:00:49.06,Default,,0000,0000,0000,,Caffeine, for the average adult,
Dialogue: 0,0:00:49.08,0:00:51.56,Default,,0000,0000,0000,,will have what we call a half-life
Dialogue: 0,0:00:51.58,0:00:53.85,Default,,0000,0000,0000,,of about five to six hours.
Dialogue: 0,0:00:53.88,0:00:57.35,Default,,0000,0000,0000,,What that means is that\Nafter about five to six hours
Dialogue: 0,0:00:57.38,0:01:00.60,Default,,0000,0000,0000,,50 percent of that caffeine that you had
Dialogue: 0,0:01:00.62,0:01:03.64,Default,,0000,0000,0000,,is still circulating in your system.
Dialogue: 0,0:01:03.67,0:01:07.98,Default,,0000,0000,0000,,What that also means\Nis that caffeine has a quarter-life
Dialogue: 0,0:01:08.00,0:01:10.98,Default,,0000,0000,0000,,of about 10 to 12 hours.
Dialogue: 0,0:01:11.00,0:01:14.02,Default,,0000,0000,0000,,In other words, let's say\Nthat you have a cup of coffee
Dialogue: 0,0:01:14.04,0:01:16.39,Default,,0000,0000,0000,,at 2pm in the evening.
Dialogue: 0,0:01:16.42,0:01:20.14,Default,,0000,0000,0000,,It could be that almost\Na quarter of that caffeine
Dialogue: 0,0:01:20.17,0:01:24.06,Default,,0000,0000,0000,,is still swilling around\Nin your brain at midnight.
Dialogue: 0,0:01:24.08,0:01:27.64,Default,,0000,0000,0000,,And as a result, it can make\Nit harder for an individual
Dialogue: 0,0:01:27.67,0:01:31.18,Default,,0000,0000,0000,,to fall asleep or even stay asleep soundly
Dialogue: 0,0:01:31.21,0:01:32.68,Default,,0000,0000,0000,,throughout the night.
Dialogue: 0,0:01:32.71,0:01:35.43,Default,,0000,0000,0000,,So that's the first feature of caffeine.
Dialogue: 0,0:01:35.46,0:01:37.68,Default,,0000,0000,0000,,The second issue with caffeine
Dialogue: 0,0:01:37.71,0:01:41.35,Default,,0000,0000,0000,,is that it can change\Nthe quality of your sleep.
Dialogue: 0,0:01:41.38,0:01:42.98,Default,,0000,0000,0000,,Now some people will tell me
Dialogue: 0,0:01:43.00,0:01:44.81,Default,,0000,0000,0000,,that I'm one of those individuals
Dialogue: 0,0:01:44.83,0:01:47.31,Default,,0000,0000,0000,,who can have an espresso with dinner,
Dialogue: 0,0:01:47.33,0:01:50.56,Default,,0000,0000,0000,,and I fall asleep fine,\Nand I can stay asleep.
Dialogue: 0,0:01:50.58,0:01:53.06,Default,,0000,0000,0000,,But even if that's true, it turns out
Dialogue: 0,0:01:53.08,0:01:56.43,Default,,0000,0000,0000,,that caffeine can actually\Ndecrease the amount
Dialogue: 0,0:01:56.46,0:01:59.89,Default,,0000,0000,0000,,of deep, non-rapid eye movement\Nsleep that we have,
Dialogue: 0,0:01:59.92,0:02:03.06,Default,,0000,0000,0000,,stages three and four of non-REM sleep.
Dialogue: 0,0:02:03.08,0:02:06.02,Default,,0000,0000,0000,,That's that sort of\Nrestorative deep sleep.
Dialogue: 0,0:02:06.04,0:02:09.39,Default,,0000,0000,0000,,And as a consequence,\Nyou can wake up the next morning,
Dialogue: 0,0:02:09.42,0:02:11.10,Default,,0000,0000,0000,,and you don't feel refreshed,
Dialogue: 0,0:02:11.12,0:02:13.81,Default,,0000,0000,0000,,you don't feel restored by your sleep.
Dialogue: 0,0:02:13.83,0:02:15.43,Default,,0000,0000,0000,,But you don't remember waking up,
Dialogue: 0,0:02:15.46,0:02:18.02,Default,,0000,0000,0000,,you don't remember\Nstruggling to fall asleep,
Dialogue: 0,0:02:18.04,0:02:20.23,Default,,0000,0000,0000,,so you don't make the connection,
Dialogue: 0,0:02:20.25,0:02:23.02,Default,,0000,0000,0000,,but nevertheless\Nyou may then find yourself
Dialogue: 0,0:02:23.04,0:02:26.73,Default,,0000,0000,0000,,reaching for two cups of coffee\Nin the morning to wake up
Dialogue: 0,0:02:26.75,0:02:28.31,Default,,0000,0000,0000,,rather than one.
Dialogue: 0,0:02:28.33,0:02:33.14,Default,,0000,0000,0000,,So that's caffeine,\Nbut now let's move on to alcohol,
Dialogue: 0,0:02:33.17,0:02:35.06,Default,,0000,0000,0000,,because alcohol is perhaps one
Dialogue: 0,0:02:35.08,0:02:39.14,Default,,0000,0000,0000,,of the most misunderstood\Nsleep aids out there.
Dialogue: 0,0:02:39.17,0:02:42.56,Default,,0000,0000,0000,,In fact, it's anything but a sleep aid.
Dialogue: 0,0:02:42.58,0:02:44.89,Default,,0000,0000,0000,,And it can be problematic for your sleep
Dialogue: 0,0:02:44.92,0:02:47.23,Default,,0000,0000,0000,,in at least three different ways.
Dialogue: 0,0:02:47.25,0:02:49.68,Default,,0000,0000,0000,,First, alcohol is in a class of drugs
Dialogue: 0,0:02:49.71,0:02:52.18,Default,,0000,0000,0000,,that we call the sedatives.
Dialogue: 0,0:02:52.21,0:02:55.06,Default,,0000,0000,0000,,But sedation is not sleep.
Dialogue: 0,0:02:55.08,0:02:57.31,Default,,0000,0000,0000,,And studies teach us that those two things
Dialogue: 0,0:02:57.33,0:02:59.31,Default,,0000,0000,0000,,are really quite different.
Dialogue: 0,0:02:59.33,0:03:00.93,Default,,0000,0000,0000,,Sedation is a case
Dialogue: 0,0:03:00.96,0:03:04.39,Default,,0000,0000,0000,,where we're simply\Nswitching off the firing
Dialogue: 0,0:03:04.42,0:03:07.81,Default,,0000,0000,0000,,of the brain cells,\Nparticularly in the cortex.
Dialogue: 0,0:03:07.83,0:03:10.48,Default,,0000,0000,0000,,And that's not natural sleep.
Dialogue: 0,0:03:10.50,0:03:13.43,Default,,0000,0000,0000,,In fact, during deep\Nnon-rapid eye movement sleep,
Dialogue: 0,0:03:13.46,0:03:17.98,Default,,0000,0000,0000,,for example, the brain has\Nthis remarkable coordination
Dialogue: 0,0:03:18.00,0:03:20.68,Default,,0000,0000,0000,,of hundreds of thousands of cells
Dialogue: 0,0:03:20.71,0:03:23.02,Default,,0000,0000,0000,,that all of a sudden fire together,
Dialogue: 0,0:03:23.04,0:03:24.48,Default,,0000,0000,0000,,and then they all go silent,
Dialogue: 0,0:03:24.50,0:03:27.43,Default,,0000,0000,0000,,and then they all fire together,\Nand then they go silent,
Dialogue: 0,0:03:27.46,0:03:30.43,Default,,0000,0000,0000,,producing these big, powerful brainwaves
Dialogue: 0,0:03:30.46,0:03:32.77,Default,,0000,0000,0000,,of deep non-REM sleep.
Dialogue: 0,0:03:32.79,0:03:34.39,Default,,0000,0000,0000,,And so that's the first way
Dialogue: 0,0:03:34.42,0:03:36.81,Default,,0000,0000,0000,,in which alcohol can be problematic.
Dialogue: 0,0:03:36.83,0:03:40.27,Default,,0000,0000,0000,,We're mistaking sedation for deep sleep.
Dialogue: 0,0:03:40.29,0:03:42.52,Default,,0000,0000,0000,,The second problem with alcohol
Dialogue: 0,0:03:42.54,0:03:45.64,Default,,0000,0000,0000,,is that it can actually\Nfragment your sleep.
Dialogue: 0,0:03:45.67,0:03:49.64,Default,,0000,0000,0000,,Alcohol can actually trigger\Nand activate during sleep
Dialogue: 0,0:03:49.67,0:03:52.31,Default,,0000,0000,0000,,what we call the fight or flight branch
Dialogue: 0,0:03:52.33,0:03:53.89,Default,,0000,0000,0000,,of the nervous system,
Dialogue: 0,0:03:53.92,0:03:56.56,Default,,0000,0000,0000,,which will therefore\Nwake you up more frequently
Dialogue: 0,0:03:56.58,0:03:58.18,Default,,0000,0000,0000,,throughout the night.
Dialogue: 0,0:03:58.21,0:04:00.48,Default,,0000,0000,0000,,And alcohol can even increase the amount
Dialogue: 0,0:04:00.50,0:04:04.18,Default,,0000,0000,0000,,of alerting chemicals\Nthat are released by the brain,
Dialogue: 0,0:04:04.21,0:04:06.93,Default,,0000,0000,0000,,once again fragmenting your sleep.
Dialogue: 0,0:04:06.96,0:04:11.02,Default,,0000,0000,0000,,The third and final issue\Nwith alcohol and sleep
Dialogue: 0,0:04:11.04,0:04:13.39,Default,,0000,0000,0000,,is that alcohol can actually block
Dialogue: 0,0:04:13.42,0:04:16.77,Default,,0000,0000,0000,,your rapid eye movement sleep,\Nor your dream sleep.
Dialogue: 0,0:04:16.79,0:04:19.48,Default,,0000,0000,0000,,And as we'll learn in subsequent episodes,
Dialogue: 0,0:04:19.50,0:04:22.39,Default,,0000,0000,0000,,REM sleep, or rapid eye\Nmovement sleep, dream sleep,
Dialogue: 0,0:04:22.42,0:04:24.56,Default,,0000,0000,0000,,provides a collection of benefits,
Dialogue: 0,0:04:24.58,0:04:26.73,Default,,0000,0000,0000,,things such as your emotional
Dialogue: 0,0:04:26.75,0:04:30.10,Default,,0000,0000,0000,,and mental health, even creativity.
Dialogue: 0,0:04:30.12,0:04:33.85,Default,,0000,0000,0000,,Now I'm not here\Nto tell anyone how to live.
Dialogue: 0,0:04:33.88,0:04:35.85,Default,,0000,0000,0000,,I don't want to be puritanical.
Dialogue: 0,0:04:35.88,0:04:37.56,Default,,0000,0000,0000,,I'm just a scientist.
Dialogue: 0,0:04:37.58,0:04:40.39,Default,,0000,0000,0000,,What I want to try and do is provide you
Dialogue: 0,0:04:40.42,0:04:43.10,Default,,0000,0000,0000,,with the information\Nabout the relationship
Dialogue: 0,0:04:43.12,0:04:46.23,Default,,0000,0000,0000,,between caffeine and alcohol on your sleep
Dialogue: 0,0:04:46.25,0:04:49.31,Default,,0000,0000,0000,,so then you can make an informed choice
Dialogue: 0,0:04:49.33,0:04:52.06,Default,,0000,0000,0000,,as to how best you want to live your life
Dialogue: 0,0:04:52.08,0:04:54.83,Default,,0000,0000,0000,,when you're trying to\Nprioritize your sleep health.