Learn the perfect hormonal time to sleep, eat and have sex | Michael Breus | TEDxManhattanBeach
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0:17 - 0:18So it turns out
-
0:18 - 0:23that's there a perfect time of day
to do just about everything. -
0:23 - 0:26Kate came to see me
for incurable insomnia. -
0:26 - 0:28It was pretty interesting.
-
0:28 - 0:32It started out with an occasional night
or two of having some difficulty sleeping. -
0:32 - 0:34So she did what a lot
of people out there do: -
0:34 - 0:36she turned to a glass of wine.
-
0:36 - 0:39She had one. Then she started having two.
-
0:39 - 0:42Then she started having three -
said this wasn't such a great idea. -
0:42 - 0:44So she went to
over-the-counter sleep aids. -
0:44 - 0:46She tried several of those;
they didn't work very well. -
0:46 - 0:50So then she went and sought
professional medical help. -
0:50 - 0:53She talked to her doctor who gave her
a prescription for a sleeping pill. -
0:53 - 0:56It actually worked -
for about three months. -
0:56 - 0:57She came back, said, "It's not working."
-
0:57 - 0:59He said, "Double the dose."
-
0:59 - 1:02Okay? This is very common, by the way.
-
1:02 - 1:04When that stopped working,
he changed the prescription. -
1:04 - 1:07Same scenario: doubled the dose,
stopped working. -
1:07 - 1:10Same scenario: doubled the dose,
stopped working. -
1:10 - 1:12When she showed up in my office,
-
1:12 - 1:14it was pretty interesting to me
-
1:14 - 1:17because I had a lot of things
I wanted to talk with her about. -
1:17 - 1:18One thing I learned:
-
1:18 - 1:21during this period of time
while she was doubling the dose, -
1:21 - 1:23this wasn't the only area
that she was having issues. -
1:23 - 1:26She was having problems at home
and having problems at work. -
1:26 - 1:28She wasn't getting along with her family.
-
1:28 - 1:30Her work productivity
had decreased greatly; -
1:30 - 1:32she was afraid
she was about to get fired. -
1:32 - 1:35When she came to see me,
she said, "Doctor Breus, -
1:35 - 1:37I don't think that I have
a sleep problem." -
1:37 - 1:39She said, "I think I sleep
at the wrong time." -
1:39 - 1:41I said, "What do you mean?"
-
1:41 - 1:46She said, "If I could go to bed at 2 AM
and wake up at 9 AM and then go to work, -
1:46 - 1:48my life would be great."
-
1:48 - 1:49I said, "Well, why don't you do that?"
-
1:49 - 1:52She said, "Well, I don't think
my boss or my family -
1:52 - 1:54would be too on board with that.
-
1:54 - 1:56I said, "Let's see
if we can figure this out." -
1:56 - 1:58So I called her boss, with her permission,
-
1:58 - 2:00and said, "I want
to do something with Kate. -
2:00 - 2:04Would it be okay if she doesn't come in
until 10, 10:30 in the morning?" -
2:04 - 2:07Surprisingly, her boss said,
"Sure, no problem. -
2:07 - 2:10But by the way, I'm going to fire her
at the end of the week." -
2:10 - 2:11(Laughter)
-
2:11 - 2:13No pressure, right?
-
2:13 - 2:18So I had five days
to save Kate's sleep and her job. -
2:19 - 2:21So we decided to implement this schedule:
-
2:21 - 2:24she went to bed at 2 -
family was all on board - -
2:24 - 2:27got up at 9, went to work by 10, 10:30.
-
2:27 - 2:29So I called her boss
at the end of the week, -
2:29 - 2:32kind of cringing on the phone,
hoping it was going to go well. -
2:32 - 2:34and he said, "I don't know
what you did to her, -
2:34 - 2:37but her work product has improved 100%.
-
2:37 - 2:39She doesn't fall asleep
at meetings anymore. -
2:39 - 2:41She participates in everything.
-
2:41 - 2:42This is fantastic."
-
2:42 - 2:45Then he said, "Can you help me
with some of my other employees?" -
2:45 - 2:46(Laughter)
-
2:46 - 2:50So I was so excited; I went to call Kate,
and her husband picked up the phone, -
2:50 - 2:53and he said, "I don't know
what you did to my wife, -
2:53 - 2:55but I like her again."
-
2:55 - 2:57I was like, "Oh my God, this is amazing."
-
2:57 - 2:59I said, "Get Kate on the phone."
-
2:59 - 3:01Kate hops on the phone.
I say, "This is fantastic. -
3:01 - 3:04You got your job, you're doing
better with your family." -
3:04 - 3:06She said, "I've started
to notice some things. -
3:06 - 3:07When I get to work,
-
3:07 - 3:11if I try to read detailed information
at 9:00 AM or 10:00, -
3:11 - 3:12it doesn't go so well.
-
3:12 - 3:14But at 2:00, I'm much better."
-
3:14 - 3:15I said, "That's interesting."
-
3:15 - 3:18She said, "I can't even
eat breakfast. I have no appetite. -
3:18 - 3:20But 10:00 at night, I'm famished."
-
3:20 - 3:22And then it dawned on me:
-
3:22 - 3:26Kate had a specific type of chronotype.
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3:26 - 3:28She was a night owl.
-
3:28 - 3:30You may not have heard
the word "chronotype," -
3:30 - 3:33but you've probably heard
of "early birds" and "night owls." -
3:33 - 3:35When you look at
the historic medical literature, -
3:35 - 3:37you'll find three chronotypes:
-
3:37 - 3:38there's early birds,
-
3:38 - 3:40there's people in the middle
we call "hummingbirds," -
3:40 - 3:44and there's people at night
that we call "night owls." -
3:44 - 3:46Well, when I read the literature,
-
3:46 - 3:49one of the things I noticed was insomnia
really wasn't represented there. -
3:49 - 3:52And so I decided to create a new category.
-
3:52 - 3:54I renamed them all, and I'd like
to share them with you today. -
3:54 - 3:58The first, early birds,
are replaced by what I call "lions." -
3:58 - 4:01Lions are my COOs of a company.
-
4:01 - 4:03They are very Type A personalities.
-
4:03 - 4:07By the way, they get up between 4:30
and 5:00 in the morning usually. -
4:07 - 4:09They're the ones who are sending
emails constantly, -
4:09 - 4:12before you even - eyes have popped open.
-
4:12 - 4:14They like to make a list every day,
-
4:14 - 4:17and go from step one to step two
to step three to step four - -
4:17 - 4:18very regimented thinkers.
-
4:18 - 4:20But there's a problem with being a lion.
-
4:20 - 4:24I know it sounds fantastic - all that -
but they wake up up 4:30 AM. -
4:24 - 4:27Dinner and a movie
is out for these people, right? -
4:27 - 4:29They can never make it socially.
-
4:29 - 4:32But it's pretty interesting -
about 15% of the population. -
4:32 - 4:33Next are the bears.
-
4:33 - 4:35These represent the people in the middle.
-
4:35 - 4:36Being a bear is the best.
-
4:36 - 4:39Roughly 55% of the population.
-
4:39 - 4:43Oh, by the way, these animals
all have the same chronotypes, -
4:43 - 4:47so a lion's chronotype is actually early;
their first kill is usually before dawn. -
4:47 - 4:51Bears get up with the sun,
fall asleep when the moon comes out. -
4:51 - 4:54So they're more like
all of the regular people in the world. -
4:54 - 4:57Bears, generally speaking, are extroverts.
-
4:57 - 4:59They have a tendency
to be very social people. -
4:59 - 5:01These are the folks that get work done.
-
5:01 - 5:03It's fantastic; I love
hanging out with bears. -
5:03 - 5:05They invite you to their home for dinner,
-
5:05 - 5:08or they're buying drinks at the bar
or something fun like that. -
5:08 - 5:10Great group of people to hang out with.
-
5:10 - 5:14Definitely more of
a societal glue, if you will. -
5:14 - 5:16Then we've got the wolves.
-
5:16 - 5:18Wolves represent the night owls.
-
5:18 - 5:19I'm fully going to admit right now,
-
5:19 - 5:21I am a wolf.
-
5:22 - 5:24Roughly 15% of the population,
-
5:24 - 5:26these people have
very interesting characteristics. -
5:26 - 5:30These are my artists, my actors,
my authors, my musicians. -
5:30 - 5:31These are very creative people,
-
5:31 - 5:35but oddly enough, introverted
in many different ways. -
5:35 - 5:38They can make things look fantastic,
but if they create a list during the day, -
5:38 - 5:42they go from step one to step twelve
to step seven to step fourteen. -
5:42 - 5:45We have no idea what these people
are doing, which is usually me. -
5:45 - 5:47And what we discovered
over the course of time -
5:48 - 5:51is they're very loyal friends,
very intelligent people, -
5:51 - 5:54but at the same time,
everything is shifted later in the day. -
5:54 - 5:58Then we finally got a new category
that I call "dolphins." -
5:58 - 5:59Believe it or not, dolphins sleep
-
5:59 - 6:02with half their brain asleep
and half their brain awake, -
6:02 - 6:05so they can be [sleeping]
but still looking for predators. -
6:05 - 6:08I thought that was a good representation
of my people who don't sleep so well. -
6:08 - 6:12Here's what's interesting about dolphins:
they are just like lions, -
6:12 - 6:16but they've got so much anxiety that they
really have a difficult time out there. -
6:16 - 6:18So they're very Type A personalities.
-
6:18 - 6:21Oftentimes, they self-diagnose
themselves as insomniacs. -
6:21 - 6:25Sometimes they have health issues;
they're very health conscious, for sure, -
6:25 - 6:28but they've got just enough
obsessive compulsive disorder in them -
6:28 - 6:32so they never quite finish a project,
tinkering around at the last minute; -
6:32 - 6:36meanwhile, everybody that's watched them
says, "Oh my gosh, your stuff is amazing." -
6:36 - 6:39Now, why would it be important
to know what your chronotype is? -
6:39 - 6:42Here's where it gets fascinating.
-
6:42 - 6:43So it turns out
-
6:43 - 6:46that our hormones actually work
on a very predictable schedule, -
6:46 - 6:50but our schedules
are based on our chronotypes. -
6:50 - 6:52So somebody with a lion chronotype
-
6:52 - 6:54will have a very different
hormone schedule -
6:54 - 6:56than somebody with a wolf chronotype.
-
6:56 - 6:58Let's think, just
for a second, about Kate. -
6:58 - 7:01Turns out that Kate was a wolf.
-
7:01 - 7:04Right? She wanted to go to bed
at 2 and wake up at 9, -
7:04 - 7:06but she was living the life of a bear.
-
7:06 - 7:08So she would go to work
on a bear's schedule -
7:08 - 7:11with melatonin still pumping
through her brain. -
7:11 - 7:13Of course she couldn't do well up there.
-
7:13 - 7:15What's great about this
is it's not just work. -
7:15 - 7:19There's so many different areas
that we can actually apply your chronotype -
7:19 - 7:22and figure out the perfect time of day
for you to do something. -
7:22 - 7:24I'll go through four
different activities right now. -
7:24 - 7:30I'm going to do eating,
caffeine, exercise and intimacy. -
7:30 - 7:32Don't worry, I save the best for last.
-
7:32 - 7:34So let's talk about eating.
-
7:34 - 7:37It turns out that when you
want to digest food, -
7:37 - 7:40it's almost like Grand Central Station
in your gut, right? -
7:40 - 7:42You got trains coming in
from all directions, -
7:42 - 7:45and when it all moves smoothly,
trains go in and trains go out. -
7:45 - 7:48But if you're not eating
at the right time, -
7:48 - 7:51your digestive system isn't ready,
and guess what happens? -
7:51 - 7:52Pile up of pounds.
-
7:52 - 7:56So what I've done is I've created,
actually, a schedule for people. -
7:56 - 7:58So once you figure out
what your chronotype is, -
7:58 - 8:01it turns out if you eat
within a 12-hour block, -
8:01 - 8:04you'll maintain your weight
with almost any kind of diet. -
8:04 - 8:07In an eight-hour block,
you'll actually start to lose weight. -
8:07 - 8:11Again, if you keep that block
in your particular chronotype. -
8:11 - 8:15So I've listed them all up here
for everybody to check out. -
8:15 - 8:19Next, let's talk about something else
that we all kind of eat, kind of don't. -
8:19 - 8:21As a wolf, I'm not a big fan of breakfast,
-
8:21 - 8:24but a lot of people out there
are big fans of coffee, right? -
8:24 - 8:25Or caffeine.
-
8:25 - 8:28Caffeine is the most abused
substance in the world, -
8:28 - 8:30but what's fascinating about caffeine
-
8:30 - 8:33is that lots of us use it
to help wake us up in the morning. -
8:33 - 8:36Why? Because our schedules
are out of sync -
8:36 - 8:38because we're not leading
our chronotypical life. -
8:38 - 8:40So it's pretty interesting,
-
8:40 - 8:42but when you look
at how you wake up in the morning, -
8:42 - 8:44you need two hormones,
cortisol and adrenaline, -
8:44 - 8:47to pull you out of a state
of unconsciousness. -
8:47 - 8:50Well, if you compare
cortisol and adrenaline to caffeine, -
8:50 - 8:51there's no comparison.
-
8:51 - 8:54Cortisol and adrenaline
are dramatically more powerful -
8:54 - 8:58to pull you out of that unconscious state.
-
8:58 - 9:01So why on earth are so many people
drinking caffeine in the morning? -
9:01 - 9:04Because they're not synced
with their chronotype. -
9:04 - 9:06Their cortisol and adrenaline
-
9:06 - 9:09isn't coming up
when their body wants it too -
9:09 - 9:12because an alarm is going off,
making them wake up at 6:00 AM. -
9:12 - 9:14So if you're going to use caffeine,
believe it or not, -
9:14 - 9:18the best thing to do is to wait
90 minutes after you wake up - -
9:18 - 9:22nobody likes it when I say that part,
just to let you know. -
9:22 - 9:23But that's okay.
-
9:23 - 9:25Wait 90 minutes after you wake up,
-
9:25 - 9:27when your cortisol level
is slowly starting to dip, -
9:27 - 9:30and caffeine will actually catch it
and help move it up -
9:30 - 9:32and give you that alertness
that you're looking for. -
9:32 - 9:36Now, I'm not a big fan of using caffeine
every day or many times a day, -
9:36 - 9:39but if you are, I've actually created
a schedule based on your chronotype -
9:39 - 9:41of the best time to drink caffeine
-
9:41 - 9:44for it to give you
the most power for the punch. -
9:44 - 9:48Now, you'll notice up here that wolves
only get one time per caffeine. -
9:48 - 9:50Because we're so awake at night anyway,
-
9:50 - 9:53we certainly don't need
to add caffeine to the mix. -
9:53 - 9:56Next, let's talk about exercise.
-
9:56 - 9:59So I'm a runner, and I love to do cardio,
-
9:59 - 10:03and we all know that when we do cardio,
it's actually so very healthy for us. -
10:03 - 10:05Now, that doesn't mean
we have to run a marathon. -
10:05 - 10:08But if we can just be active
for 20 or 30 minutes each day, -
10:08 - 10:10it can have tremendous improvement.
-
10:10 - 10:11Because when we don't,
-
10:11 - 10:14we have a buildup of oxidative stress,
lots of inflammation. -
10:14 - 10:18We're now learning inflammation
really seems to be the root of all evil, -
10:18 - 10:19but the great news is,
-
10:19 - 10:22it's all very reversible
if we do our exercise. -
10:22 - 10:26But the best time to do exercise
can turn out to give us different results. -
10:26 - 10:30Did you know that if you went for a run
at one time of day, you could lose weight, -
10:30 - 10:33but at another time of day,
you could perform better? -
10:33 - 10:34It's true.
-
10:34 - 10:37So what I've done up here
is I've created a schedule for folks - -
10:37 - 10:40and you can do any type of cardio,
not just running, with this - -
10:40 - 10:42to look at what are
the best times to do things. -
10:42 - 10:46I'll go through this really quickly
since this is something a lot of us do. -
10:46 - 10:49Lions have a tendency
to [run] at 5:30 in the morning. -
10:49 - 10:51Now, why?
-
10:52 - 10:55Number one, they're up -
not me, but they are - -
10:55 - 10:57and they actually do a really good job
-
10:57 - 11:00because what will happen
is they'll run on an empty stomach, -
11:00 - 11:03not a dehydrated stomach -
let's be clear here, they hydrate - -
11:03 - 11:06but if you run on an empty stomach,
you burn more fat. -
11:06 - 11:10And so for lions who might be concerned
with that, running at 5:30 is a good idea. -
11:10 - 11:12Big problem here, though,
is watch out for injury -
11:12 - 11:14because your body isn't warmed up yet.
-
11:14 - 11:15Next, we go to bears.
-
11:15 - 11:20Bears will be best if they do their cardio
at 7:30 in the morning or around 12:30. -
11:20 - 11:23There's a hint here, though,
with all of you bears out there, -
11:23 - 11:27if you don't exercise before 12,
you're probably not going to do it. -
11:28 - 11:31I've learned this from many
of my bear patients, for sure. -
11:31 - 11:34But having two times of day
represents two different things: -
11:34 - 11:37for bears, if they run at 7:30 AM,
it's more fat burning -
11:37 - 11:39because they run on an empty stomach,
-
11:39 - 11:41and at 12:30, it's actually
better performance. -
11:41 - 11:45When we look at wolves, we really
don't like to do anything in the mornings, -
11:45 - 11:49and so running in the evenings
turns out to be really good for me, -
11:50 - 11:51being around 6:00,
-
11:51 - 11:52and if I run on an empty stomach,
-
11:52 - 11:55meaning I had my lunch at noon
and haven't eaten in a while, -
11:55 - 11:58that can be fat burning
or it can promote performance. -
11:58 - 12:03And dolphins turn out to be best
at doing cardio early in the morning. -
12:03 - 12:05Why? Because it calms down their anxiety.
-
12:05 - 12:09Many of my dolphins are, again,
my insomniacs; they have a lot of anxiety. -
12:09 - 12:14And so this allows them to really start
their day in a much easier way. -
12:14 - 12:18Now, we'll get to the subject everyone
wants to talk about, usually, with me, -
12:18 - 12:19which is intimacy.
-
12:20 - 12:23Believe it or not, there are
perfect times of day to be intimate. -
12:23 - 12:26Turns out you need five different hormones
in order to be intimate: -
12:26 - 12:30you need estrogen, progesterone,
testosterone, adrenaline and cortisol -
12:30 - 12:31all to be raised,
-
12:31 - 12:35and you need melatonin,
the sleep hormone, to be lower. -
12:35 - 12:39A survey that was done
discovered that roughly 74% of people -
12:39 - 12:42are intimate between
10:30 and 11:30 at night. -
12:42 - 12:45I'll give you one guess
what their hormone profile looks like. -
12:45 - 12:49It's not estrogen, testosterone
all raised and melatonin low. -
12:49 - 12:52It's literally the opposite.
-
12:52 - 12:54So what is the recommendation
from the sleep doctor? -
12:54 - 12:56Believe it or not,
-
12:56 - 13:00intimacy in the morning could actually be
much better for both parties, -
13:00 - 13:03not only from a performance standpoint
but also from a desire standpoint. -
13:03 - 13:05Now, one question
that I get asked very often: -
13:05 - 13:09Well, what happens if my partner
isn't the same chronotype as me? -
13:09 - 13:10What are you going to do?
-
13:10 - 13:12Don't worry, I've figured it all out.
-
13:12 - 13:14Come see me. We'll talk about it later.
-
13:14 - 13:15(Laughter)
-
13:16 - 13:21Now, let's talk about another big question
I get asked quite often, which is about, -
13:21 - 13:23Will my chronotype change over time?
-
13:23 - 13:27It turns out we all experience
all of the chronotypes. -
13:27 - 13:30So when we're infants and babies,
we're lions, right? -
13:30 - 13:32Anybody who's ever had a child knows this,
-
13:32 - 13:35because they go to bed early
and they wake up really early, -
13:35 - 13:40sometimes a little too early
for the likes of all of us, right? -
13:40 - 13:43Once they hit the toddler age range,
they actually turn into bears. -
13:43 - 13:45They go to bed kind of when
the sun gets down; -
13:45 - 13:47they wake up kind of when
the sun comes up. -
13:47 - 13:49It's a little bit easier to manage them.
-
13:49 - 13:52And then the teenage years hit, right?
-
13:52 - 13:55I don't know about you -
I've got two teenagers at home, -
13:55 - 13:57and all I can you is it's a miracle
-
13:57 - 14:00that I can get them up
in the morning sometimes. -
14:00 - 14:04Teenagers, biologically,
their whole circadian rhythm shifts, -
14:04 - 14:06and what ends up happening is -
it's not their fault - -
14:06 - 14:10but they want to stay up until 2
and sleep until 2 the next day. -
14:10 - 14:13It's not so easy
to deal with some teenagers, -
14:13 - 14:16but I promise you it's not their fault
they don't want to wake up. -
14:16 - 14:18Yes, you probably should let them
sleep in on the weekends. -
14:18 - 14:22What's interesting now, though,
is once you hit adulthood, about 18 to 20, -
14:22 - 14:23your chronotype sets,
-
14:23 - 14:27and you're usually that
for a good 20 to 30 years -
14:27 - 14:30until you hit, probably, 50, 55 age range,
-
14:30 - 14:33and then it happens again,
but this time it's different. -
14:33 - 14:35Instead of being a teenager
who wants to stay up late, -
14:35 - 14:39when you hit age 50, 55,
you turn into an early bird, -
14:39 - 14:42and you're eating your dinner
at 4:30 in the afternoon, -
14:42 - 14:45and you're waking up
at 4:30 in the morning, right? -
14:45 - 14:50Whole different ballgame going on here,
but this is your biology speaking to you. -
14:50 - 14:54Other things that can be
pretty interesting when we talk about this -
14:54 - 14:57is if you become medically frail -
if you have a medical situation - -
14:57 - 15:00those medications can actually affect
your chronotype as well. -
15:00 - 15:02The final question
that I get asked all the time: -
15:02 - 15:05Can you hack your chronotype?
-
15:05 - 15:06Can you change it
-
15:06 - 15:10because you don't like that you're a bear
or a lion or a wolf or a dolphin? -
15:10 - 15:11So here's the deal:
-
15:11 - 15:14you can, but it's kind of like
having jet lag. -
15:14 - 15:17And by the way, we're all shift workers
if we're not a bear, -
15:17 - 15:20because remember, the world
works on a bear's schedule. -
15:20 - 15:22So if you're a lion, a wolf or a dolphin,
-
15:22 - 15:25you're already kind of hacking
your chronotype -
15:25 - 15:27to fit it into the schedule
that's already out there. -
15:27 - 15:30My preference is talk with your boss.
-
15:30 - 15:31Remember Kate?
-
15:31 - 15:33Remember how much better she did
-
15:33 - 15:36when all I did was talk with her boss
and move her schedule? -
15:36 - 15:39I think everybody in the room,
once you know what your chronotype is, -
15:39 - 15:42you can lead a more productive
and happier life. -
15:42 - 15:44And with that, thanks.
-
15:44 - 15:46(Applause)
- Title:
- Learn the perfect hormonal time to sleep, eat and have sex | Michael Breus | TEDxManhattanBeach
- Description:
-
We all have a chronotype - a rhythmic pattern in our body that determines the best time for us to sleep, eat, exercise, have sex and so much more says sleep expert Dr. Michael Breus. In his informative and humorous talk, Michael describes the four primary chronotypes and the positive impact that living according to our type can have on our daily lives.
This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at http://ted.com/tedx.
- Video Language:
- English
- Team:
- closed TED
- Project:
- TEDxTalks
- Duration:
- 15:53