TikTok Sleep Trends – Do They Actually Work?
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About the Show
On this episode, Chuck Gaidica is joined by Dr. Angela Seabright, care management physician for Blue Cross Blue Shield of Michigan. Together, they discuss sleep trends on social media and whether or not they’re worth trying.
In this episode of A Healthier Michigan Podcast, we explore:
- Causes for those having trouble sleeping
- Sleep hygiene and ways to approach it
- Social media sleep trends including: mouth taping, lettuce water, and the 4-7-8 breathing technique
Transcript
Chuck Gaidica:
So, you say you can’t fall asleep, you can’t get enough sleep. This is A Healthier Michigan podcast, episode 127. Coming up, we discuss some trending sleep hacks that claim to help us all fall asleep quicker and stay asleep longer. But, questions are many. Do they work? More importantly, are they safe?
So, you say you can’t fall asleep, you can’t get enough sleep. This is A Healthier Michigan podcast, episode 127. Coming up, we discuss some trending sleep hacks that claim to help us all fall asleep quicker and stay asleep longer. But, questions are many. Do they work? More importantly, are they safe?
Welcome to A Healthier Michigan podcast, a podcast dedicated to navigating how we can improve our health and wellbeing through small, healthy habits we can start implementing right now.
I’m your host, Chuck Gaidica, and every other week we sit down with a certified expert and we discuss topics covering nutrition, fitness, and a lot more, and on this episode, we’re going to dive deep into how we can get better rested after sleeping, by exploring a few hacks that have been found on social media. Because let’s face it, some of us go there and play Google doctor to figure things out, but with us is a real doctor, with us today is care management physician, a Blue Cross Blue Shield of Michigan. Dr. Angela Seabright, good to see you, doctor.
I’m your host, Chuck Gaidica, and every other week we sit down with a certified expert and we discuss topics covering nutrition, fitness, and a lot more, and on this episode, we’re going to dive deep into how we can get better rested after sleeping, by exploring a few hacks that have been found on social media. Because let’s face it, some of us go there and play Google doctor to figure things out, but with us is a real doctor, with us today is care management physician, a Blue Cross Blue Shield of Michigan. Dr. Angela Seabright, good to see you, doctor.
Dr. Angela Seabright:
Thanks so much for having me.
Thanks so much for having me.
Chuck Gaidica:
Oh, we’re glad you’re here, and this is a big thing because you can look online for things, you can find studies, and some of the studies are really quite impressive and important. For instance, according to the CDC, one in three Americans, adults, are not getting enough sleep on a regular basis. We know that sleep is essential for every process in the body, and according to your alma mater, University of Michigan, it affects our physical and mental functioning, not only at that time, but the next day, our ability to fight disease and develop immunity, and then our metabolism, which could be an equal sign like maybe weight gain or something, and even your chronic disease risk. Does all of that seem to make sense to you that if you’re not feeling your best, then you could be having other issues?
Oh, we’re glad you’re here, and this is a big thing because you can look online for things, you can find studies, and some of the studies are really quite impressive and important. For instance, according to the CDC, one in three Americans, adults, are not getting enough sleep on a regular basis. We know that sleep is essential for every process in the body, and according to your alma mater, University of Michigan, it affects our physical and mental functioning, not only at that time, but the next day, our ability to fight disease and develop immunity, and then our metabolism, which could be an equal sign like maybe weight gain or something, and even your chronic disease risk. Does all of that seem to make sense to you that if you’re not feeling your best, then you could be having other issues?
Dr. Angela Seabright:
Absolutely. Sleep is where we restore and rejuvenate every function of our body. When we think of self-care and wellness, we think about our diet, we think about exercise, but we need to start thinking about sleep as well. It’s part of the package and it’s essential for our wellbeing.
Absolutely. Sleep is where we restore and rejuvenate every function of our body. When we think of self-care and wellness, we think about our diet, we think about exercise, but we need to start thinking about sleep as well. It’s part of the package and it’s essential for our wellbeing.
Chuck Gaidica:
So, just because I’m a nerd, and I like to watch videos that explain things that I didn’t know before, some of it’s really useless, in this case it wasn’t. I was watching a video the other day talking about the mitochondria in our body and how sleep kind of cleans up even cells in our body, and I thought, “Wow, I never thought of that.” I just thought I was getting a good night’s rest, right?
So, just because I’m a nerd, and I like to watch videos that explain things that I didn’t know before, some of it’s really useless, in this case it wasn’t. I was watching a video the other day talking about the mitochondria in our body and how sleep kind of cleans up even cells in our body, and I thought, “Wow, I never thought of that.” I just thought I was getting a good night’s rest, right?
Dr. Angela Seabright:
Right. It’s almost as if you’re going through a detoxification process while you sleep, which is pretty awesome.
Right. It’s almost as if you’re going through a detoxification process while you sleep, which is pretty awesome.
Chuck Gaidica:
Well, it really is, and that then puts an asterisk or really an exclamation point after the fact that we really need to concentrate on this idea of good sleep. So, if you do what we did, scour the internet and try to find some sleep hacks that are supposedly there to help us, the question then becomes, “Do any of these hacks really work?” And sometimes they do, but of course it’s all based on context. So, in your opinion, what are the main causes of why people don’t get a good night’s sleep?
Well, it really is, and that then puts an asterisk or really an exclamation point after the fact that we really need to concentrate on this idea of good sleep. So, if you do what we did, scour the internet and try to find some sleep hacks that are supposedly there to help us, the question then becomes, “Do any of these hacks really work?” And sometimes they do, but of course it’s all based on context. So, in your opinion, what are the main causes of why people don’t get a good night’s sleep?
Dr. Angela Seabright:
There could be so many reasons. Sometimes people have trouble falling asleep. Sometimes it’s that they can fall asleep, but that they’re staying asleep or they’re early wakening, which can be particularly frustrating. So, what causes insomnia? Sometimes it’s related to poor sleep habits, other times it’s beyond our control, maybe people who have to travel or a work schedule that’s keeping them up at night. Health problems certainly way up there can cause poor sleep. Think about acid reflux or chronic pain, these are conditions that can keep people awake, and then of course, certain medications, substances such as nicotine and alcohol, caffeine, these are things that can negatively impact our sleep as well.
There could be so many reasons. Sometimes people have trouble falling asleep. Sometimes it’s that they can fall asleep, but that they’re staying asleep or they’re early wakening, which can be particularly frustrating. So, what causes insomnia? Sometimes it’s related to poor sleep habits, other times it’s beyond our control, maybe people who have to travel or a work schedule that’s keeping them up at night. Health problems certainly way up there can cause poor sleep. Think about acid reflux or chronic pain, these are conditions that can keep people awake, and then of course, certain medications, substances such as nicotine and alcohol, caffeine, these are things that can negatively impact our sleep as well.
Chuck Gaidica:
Yeah, we’ve heard the phrase a lot over time, sleep hygiene. Do all of those things and fixing them fall under that phrase, sleep hygiene, or is there more to that?
Yeah, we’ve heard the phrase a lot over time, sleep hygiene. Do all of those things and fixing them fall under that phrase, sleep hygiene, or is there more to that?
Dr. Angela Seabright:
Yeah, so sleep hygiene refers to the habits and the environmental factors that can improve our sleep. So, we need to identify the root cause of a sleep problem, and that’s the best way to correct these sleep issues. So, there are a lot of tips when it comes to sleep hygiene, and the biggest one and my favorite is maintaining a regular sleep-wake cycle. So, having a bedtime. I know as adults we don’t really think that we should have a bedtime, but you really should establish a bedtime and a wake up time that is consistent even on the weekends, and you want to make sure that your sleep-wake cycle aligns with our environmental cues, meaning you should be sleeping a couple hours after the sun goes down and waking up around the time that the sun comes up. That’s our body’s natural clock, and that’s going to be most conducive to good sleep.
Other things that we think about when we think of sleep hygiene, are regular exercise. When we think of exercise, we know the benefits for our cardiovascular health, our weight management, possibly even our mood, but we don’t always think about it for our sleep, and studies show that regular exercise can promote better sleep just as long as it’s not done too close to bedtime. You kind of want to wait two to four hours before you go to bed. Other things to think about with sleep hygiene is the timing of our meals. So, you don’t want to have very large meals, you don’t want to drink excessive fluids, you want to limit substances that we talked about earlier, like caffeine, tobacco, alcohol, all of which you should limit in general for your health, but you certainly shouldn’t be consuming too close to bedtime.
Yeah, so sleep hygiene refers to the habits and the environmental factors that can improve our sleep. So, we need to identify the root cause of a sleep problem, and that’s the best way to correct these sleep issues. So, there are a lot of tips when it comes to sleep hygiene, and the biggest one and my favorite is maintaining a regular sleep-wake cycle. So, having a bedtime. I know as adults we don’t really think that we should have a bedtime, but you really should establish a bedtime and a wake up time that is consistent even on the weekends, and you want to make sure that your sleep-wake cycle aligns with our environmental cues, meaning you should be sleeping a couple hours after the sun goes down and waking up around the time that the sun comes up. That’s our body’s natural clock, and that’s going to be most conducive to good sleep.
Other things that we think about when we think of sleep hygiene, are regular exercise. When we think of exercise, we know the benefits for our cardiovascular health, our weight management, possibly even our mood, but we don’t always think about it for our sleep, and studies show that regular exercise can promote better sleep just as long as it’s not done too close to bedtime. You kind of want to wait two to four hours before you go to bed. Other things to think about with sleep hygiene is the timing of our meals. So, you don’t want to have very large meals, you don’t want to drink excessive fluids, you want to limit substances that we talked about earlier, like caffeine, tobacco, alcohol, all of which you should limit in general for your health, but you certainly shouldn’t be consuming too close to bedtime.
Chuck Gaidica:
Often you’ve got inputs that sort of drag you along, often kicking and screaming into this new rhythm of your body. For instance, two of our kids just had babies, literally within two weeks of each other, and they’re about three months old. Well, they joke about it now with us because they’re going to bed earlier than we do, and they look at my wife and I and say, “Oh my gosh, we’re going to bed at 7:30, eight o’clock.” But, they’ve gotten a new rhythm because the babies get up earlier in the day, in both cases.
Often you’ve got inputs that sort of drag you along, often kicking and screaming into this new rhythm of your body. For instance, two of our kids just had babies, literally within two weeks of each other, and they’re about three months old. Well, they joke about it now with us because they’re going to bed earlier than we do, and they look at my wife and I and say, “Oh my gosh, we’re going to bed at 7:30, eight o’clock.” But, they’ve gotten a new rhythm because the babies get up earlier in the day, in both cases.
Dr. Angela Seabright:
Right. So, that’s a case where you really don’t have a choice. Those little ones, an infant sleep cycle is totally different than an adult. So, you’re kind of at their mercy, and it could be frustrating, it could be tough. I’ve had three children myself, so I’ve been through it. It does pass, they do eventually get on a better schedule, but certainly that is one of the examples of a disrupted sleep cycle for sure.
Right. So, that’s a case where you really don’t have a choice. Those little ones, an infant sleep cycle is totally different than an adult. So, you’re kind of at their mercy, and it could be frustrating, it could be tough. I’ve had three children myself, so I’ve been through it. It does pass, they do eventually get on a better schedule, but certainly that is one of the examples of a disrupted sleep cycle for sure.
Chuck Gaidica:
We had five kids, not to trump you on that, but we… And I sometimes I forget, I know we went down to Florida on a vacation, all five of them, and I didn’t block it out because nothing bad happened, but I just don’t remember how we managed it all, but somehow it all worked out.
We had five kids, not to trump you on that, but we… And I sometimes I forget, I know we went down to Florida on a vacation, all five of them, and I didn’t block it out because nothing bad happened, but I just don’t remember how we managed it all, but somehow it all worked out.
Dr. Angela Seabright:
It’s all a blur.
It’s all a blur.
Chuck Gaidica:
Yeah. It is. So, let’s talk about some of the sleep hacks, not necessarily prescriptions or getting a CPAP, if you’re diagnosed with sleep apnea. Important, but that’s not what we’re talking about. We’re talking about this idea of social media itself. Maybe the thing you’re falling asleep with, a screen on your phone or your iPad or something, is allowing you now to see a bunch of hacks that have gotten out there into the stratosphere so that we’re now getting them inbound and we’re seeing these things. Trending sleep hacks that are coming from various places, including TikTok. So, here’s one that we found, reducing the temperature of your bedroom. I know, for me, personally, I like a cool room at night, but is that a real thing for everybody?
Yeah. It is. So, let’s talk about some of the sleep hacks, not necessarily prescriptions or getting a CPAP, if you’re diagnosed with sleep apnea. Important, but that’s not what we’re talking about. We’re talking about this idea of social media itself. Maybe the thing you’re falling asleep with, a screen on your phone or your iPad or something, is allowing you now to see a bunch of hacks that have gotten out there into the stratosphere so that we’re now getting them inbound and we’re seeing these things. Trending sleep hacks that are coming from various places, including TikTok. So, here’s one that we found, reducing the temperature of your bedroom. I know, for me, personally, I like a cool room at night, but is that a real thing for everybody?
Dr. Angela Seabright:
Yeah, that’s actually a good tip. So, the temperature in your bedroom does play a role in your sleep quality. So, if you’ve ever slept in a house without air conditioning on a warm summer night, you know how difficult that can be, the tossing and turning, the kicking off the sheets, it’s just not optimal. So, studies show the best temperature for sleep is around 65 degrees Fahrenheit for adults, and the temperature preferences can vary from person to person, we all have our preferences, but our bodies naturally cool down a couple hours before bedtime. So, that’s part of our natural clock, or the circadian rhythm you may have heard of. It uses cues from our environment, again, the sun, the light and the dark cycle, and certain hormones are activated based on whether it’s dark outside or light, and that alters your body temperature in preparation for sleep. So, cooler temperature, better sleep.
Now, if your body temperature is higher, that’s actually going to promote wakefulness. So, higher body temperature, especially your core temperature, it’s linked to a drop in your deep sleep, and we know that deep sleep is extremely beneficial, that’s where our bodies recover and repair. So, certainly cooling down the room can help, whether that’s turning on a fan, opening up windows, using sheets and comforters that have fabric that are cooling. I know that in the wintertime I use a thicker comforter, but maybe that’s not the best idea on the summer months, and then also, this is really interesting, taking a warm bath can actually promote your body to cool down, which sounds a little counterintuitive.
Yeah, that’s actually a good tip. So, the temperature in your bedroom does play a role in your sleep quality. So, if you’ve ever slept in a house without air conditioning on a warm summer night, you know how difficult that can be, the tossing and turning, the kicking off the sheets, it’s just not optimal. So, studies show the best temperature for sleep is around 65 degrees Fahrenheit for adults, and the temperature preferences can vary from person to person, we all have our preferences, but our bodies naturally cool down a couple hours before bedtime. So, that’s part of our natural clock, or the circadian rhythm you may have heard of. It uses cues from our environment, again, the sun, the light and the dark cycle, and certain hormones are activated based on whether it’s dark outside or light, and that alters your body temperature in preparation for sleep. So, cooler temperature, better sleep.
Now, if your body temperature is higher, that’s actually going to promote wakefulness. So, higher body temperature, especially your core temperature, it’s linked to a drop in your deep sleep, and we know that deep sleep is extremely beneficial, that’s where our bodies recover and repair. So, certainly cooling down the room can help, whether that’s turning on a fan, opening up windows, using sheets and comforters that have fabric that are cooling. I know that in the wintertime I use a thicker comforter, but maybe that’s not the best idea on the summer months, and then also, this is really interesting, taking a warm bath can actually promote your body to cool down, which sounds a little counterintuitive.
Chuck Gaidica:
No kidding.
No kidding.
Dr. Angela Seabright:
Yeah. But, the warm bath or the warm shower actually kind of forces our body to go through a natural cooling process. So, many people say that, especially with infants or young children, giving them a bath before bedtime will help them fall asleep better.
Yeah. But, the warm bath or the warm shower actually kind of forces our body to go through a natural cooling process. So, many people say that, especially with infants or young children, giving them a bath before bedtime will help them fall asleep better.
Chuck Gaidica:
That fan thing can be a bonus because… Not a ceiling fan maybe, unless it’s a noisy one, but getting that white noise from a fan off to the side of the room may be one of the things that helps you fall asleep too, outside of cooling you off.
That fan thing can be a bonus because… Not a ceiling fan maybe, unless it’s a noisy one, but getting that white noise from a fan off to the side of the room may be one of the things that helps you fall asleep too, outside of cooling you off.
Dr. Angela Seabright:
Especially for those light sleepers, they really need to have that white noise to drown out any other noises that may be keeping them awake.
Especially for those light sleepers, they really need to have that white noise to drown out any other noises that may be keeping them awake.
Chuck Gaidica:
Well, I saw this one and I had to wonder, because I will admit to you now, I’m a fan of almond milk. I use it, to me, it’s kind of funny, I still think somebody’s got a strainer somewhere and they’re just pouring water over almonds and somehow that’s what I’m getting. But, I saw this next one, not about almond milk, but lettuce water, and that’s what made me think of it. I thought, “That’s the goofiest thing I’ve ever heard of.” But, is it?
Well, I saw this one and I had to wonder, because I will admit to you now, I’m a fan of almond milk. I use it, to me, it’s kind of funny, I still think somebody’s got a strainer somewhere and they’re just pouring water over almonds and somehow that’s what I’m getting. But, I saw this next one, not about almond milk, but lettuce water, and that’s what made me think of it. I thought, “That’s the goofiest thing I’ve ever heard of.” But, is it?
Dr. Angela Seabright:
I agree. I mean I have to force myself to eat lettuce. I’m not sure I’m sold on drinking the water, but-
I agree. I mean I have to force myself to eat lettuce. I’m not sure I’m sold on drinking the water, but-
Chuck Gaidica:
Which is water anyway, right? I mean, isn’t it all water?
Which is water anyway, right? I mean, isn’t it all water?
Dr. Angela Seabright:
Yeah. I actually had to look this up because I hadn’t heard of this, but apparently there are some sleep enhancing substances in green romaine lettuce called lactucarium, I might have botched that. So, the substance was actually extracted in a study, but the kicker is this was a study in mice. So, we have no studies in humans, we have no idea how much romaine lettuce you would need to consume-
Yeah. I actually had to look this up because I hadn’t heard of this, but apparently there are some sleep enhancing substances in green romaine lettuce called lactucarium, I might have botched that. So, the substance was actually extracted in a study, but the kicker is this was a study in mice. So, we have no studies in humans, we have no idea how much romaine lettuce you would need to consume-
Chuck Gaidica:
Right, right.
Right, right.
Dr. Angela Seabright:
… or boil, in order to get this possible sedative effect. So, for that reason, I really can’t recommend this. I’m sure you can think of better ways to flavor our water.
… or boil, in order to get this possible sedative effect. So, for that reason, I really can’t recommend this. I’m sure you can think of better ways to flavor our water.
Chuck Gaidica:
Sure, and to your point too, that whole idea of how much of the compound, how many Caesar salads before bedtime would you have to… You know, that giant silver bowl that you have in the house. All right, so that one’s of course skeptical. Then there’s this other one, it’s called the 4-7-8 breathing technique. What’s that one?
Sure, and to your point too, that whole idea of how much of the compound, how many Caesar salads before bedtime would you have to… You know, that giant silver bowl that you have in the house. All right, so that one’s of course skeptical. Then there’s this other one, it’s called the 4-7-8 breathing technique. What’s that one?
Dr. Angela Seabright:
So, breathing techniques are a great way to calm and relax your body, and this particular technique, the 4-7-8 breathing technique, stems from an ancient yoga practice called pranayama, and it’s the practice of breath regulation, meaning, you control and count your breathing, and the goal is to connect your mind and body. So, in this technique, you would breathe in for four seconds, hold for seven, and exhale for eight. Now, if you’re a beginner to this type of breathing practice, you should really only do a couple cycles so your body can get used to it. A lot of us don’t really breathe in that way. We breathe very shallow. So, it is a good idea to take these deep and restorative breaths, and by doing so, you’re activating the relaxation centers of your nervous system. We have two parts, we have our sympathetic nervous system, which is our fight or flight, think adrenaline, which isn’t really your friend when you’re trying to sleep. Then we have our parasympathetic nervous system, which is our rest and relaxation.
So, your breathing can signal and shift your body into the state of relaxation, and there are actually a variety of different breathing techniques, not just the 4-7-8, and all these methods, not only can then help improve your sleep, but they can decrease stress, increase your mindfulness, again, that mind-body connection, reducing your heart rate or high blood pressure. You can improve your lung and cognitive function. So, numerous psychological and physical benefits to this type of practice. So, breathing techniques, I think, are definitely very helpful for relaxing your body, calming your body, and promoting good sleep.
So, breathing techniques are a great way to calm and relax your body, and this particular technique, the 4-7-8 breathing technique, stems from an ancient yoga practice called pranayama, and it’s the practice of breath regulation, meaning, you control and count your breathing, and the goal is to connect your mind and body. So, in this technique, you would breathe in for four seconds, hold for seven, and exhale for eight. Now, if you’re a beginner to this type of breathing practice, you should really only do a couple cycles so your body can get used to it. A lot of us don’t really breathe in that way. We breathe very shallow. So, it is a good idea to take these deep and restorative breaths, and by doing so, you’re activating the relaxation centers of your nervous system. We have two parts, we have our sympathetic nervous system, which is our fight or flight, think adrenaline, which isn’t really your friend when you’re trying to sleep. Then we have our parasympathetic nervous system, which is our rest and relaxation.
So, your breathing can signal and shift your body into the state of relaxation, and there are actually a variety of different breathing techniques, not just the 4-7-8, and all these methods, not only can then help improve your sleep, but they can decrease stress, increase your mindfulness, again, that mind-body connection, reducing your heart rate or high blood pressure. You can improve your lung and cognitive function. So, numerous psychological and physical benefits to this type of practice. So, breathing techniques, I think, are definitely very helpful for relaxing your body, calming your body, and promoting good sleep.
Chuck Gaidica:
Well, it’s interesting because sometimes we think of breathing techniques to calm our minds, we’re living in a world of anxiety during the day, or we’re going to jump on a Zoom call for a meeting and just catch our breath. We’ve got some previous episodes that talk about how you can do that in a short period of time. In my case, I have another issue. I try to pray myself to sleep and then of course I forget half the people I was trying to pray for, so I have to pick up the list tomorrow. But, there are so many different techniques, some are ancient, some are newer, but that whole idea of calming yourself, I have to admit that, for me, I don’t necessarily right away think of calming myself when I go to bed, my mind starts to go, and that’s one thing that I have to manage is the world is going, and the idea is for tomorrow or what’s on the calendar, or I have to talk to you today. My mind is going, so it is helpful for me to calm myself down.
Well, it’s interesting because sometimes we think of breathing techniques to calm our minds, we’re living in a world of anxiety during the day, or we’re going to jump on a Zoom call for a meeting and just catch our breath. We’ve got some previous episodes that talk about how you can do that in a short period of time. In my case, I have another issue. I try to pray myself to sleep and then of course I forget half the people I was trying to pray for, so I have to pick up the list tomorrow. But, there are so many different techniques, some are ancient, some are newer, but that whole idea of calming yourself, I have to admit that, for me, I don’t necessarily right away think of calming myself when I go to bed, my mind starts to go, and that’s one thing that I have to manage is the world is going, and the idea is for tomorrow or what’s on the calendar, or I have to talk to you today. My mind is going, so it is helpful for me to calm myself down.
Dr. Angela Seabright:
Yep. It’s that mind-body connection and just focusing on something else, than the laundry list of things we have to do the next day.
Yep. It’s that mind-body connection and just focusing on something else, than the laundry list of things we have to do the next day.
Chuck Gaidica:
Yeah. All right, so then we’ve got another one here, which is mouth taping. I don’t understand the whole idea because I know a lot of people are nose breathers, some people are mouth breathers, some people have sleep apnea, better not tape their mouths, right? So, you got all kinds of questions, but what’s the real skinny on this one?
Yeah. All right, so then we’ve got another one here, which is mouth taping. I don’t understand the whole idea because I know a lot of people are nose breathers, some people are mouth breathers, some people have sleep apnea, better not tape their mouths, right? So, you got all kinds of questions, but what’s the real skinny on this one?
Dr. Angela Seabright:
Okay, where’s my no button here? Yeah, thank you. This is just as bad as it sounds. I mean, you’re taping your mouth shut, which is basically forcing your body to breathe primarily through your nose, and we should never have to force our body to do something. We know, like you said, nose breathing is better. So, they’ve got that down. Mouth breathing can cause dry mouth, sore irritated throat, bad breath and snoring, which could potentially negatively impact the quality of your sleep. But, we really don’t have evidence to support this, and any benefits are purely anecdotal, kind of like the lettuce water we talked about earlier. So, if you do suspect you’re mouth breathing, or if you’re snoring, and usually your partner will let you know if you’re snoring, you should talk to your doctor to figure out the cause. It could be a structural issue such as a deviated septum, sinus, or allergy problems, you could have enlarged tonsils, could be related to sleep apnea, as you mentioned. So, definitely the mouth taping, I have to give this a no.
Okay, where’s my no button here? Yeah, thank you. This is just as bad as it sounds. I mean, you’re taping your mouth shut, which is basically forcing your body to breathe primarily through your nose, and we should never have to force our body to do something. We know, like you said, nose breathing is better. So, they’ve got that down. Mouth breathing can cause dry mouth, sore irritated throat, bad breath and snoring, which could potentially negatively impact the quality of your sleep. But, we really don’t have evidence to support this, and any benefits are purely anecdotal, kind of like the lettuce water we talked about earlier. So, if you do suspect you’re mouth breathing, or if you’re snoring, and usually your partner will let you know if you’re snoring, you should talk to your doctor to figure out the cause. It could be a structural issue such as a deviated septum, sinus, or allergy problems, you could have enlarged tonsils, could be related to sleep apnea, as you mentioned. So, definitely the mouth taping, I have to give this a no.
Chuck Gaidica:
Yeah, and I’ll bet you there are a few spouses who want to tape their other spouse’s mouth because of… This is really funny. I’m out to dinner the other night with friends of ours, and the wife is admitting that she sleeps with earplugs, doctor, because her husband is snoring so loud. Now, they’re still in the same bed, they admitted all… I mean, we’re really good friends, so I didn’t really learn much more than I needed to, but I relate to it because I was at that point where my wife finally said to me, “You better go get an overnight sleep test. You better go get tested.” Sure enough, I had sleep apnea, I have fixed it, it’s working fine, I love my little machine, it goes with me anywhere I travel, and it’s just one of those things that it’s not a hack, but it’s a real thing, and you’re not just affecting yourself then.
Yeah, and I’ll bet you there are a few spouses who want to tape their other spouse’s mouth because of… This is really funny. I’m out to dinner the other night with friends of ours, and the wife is admitting that she sleeps with earplugs, doctor, because her husband is snoring so loud. Now, they’re still in the same bed, they admitted all… I mean, we’re really good friends, so I didn’t really learn much more than I needed to, but I relate to it because I was at that point where my wife finally said to me, “You better go get an overnight sleep test. You better go get tested.” Sure enough, I had sleep apnea, I have fixed it, it’s working fine, I love my little machine, it goes with me anywhere I travel, and it’s just one of those things that it’s not a hack, but it’s a real thing, and you’re not just affecting yourself then.
Dr. Angela Seabright:
Right.
Right.
Chuck Gaidica:
All right, so let’s get your input on this. The idea that, when it comes to sleep trends, there are ways that we can be all be encouraged, and you can encourage our listeners as well to be on the lookout, when thinking of trying that kind of a hack, those few examples we gave, or any other new one that may come away, or an old one. What are we looking for as signals that this may be legit, and try it?
All right, so let’s get your input on this. The idea that, when it comes to sleep trends, there are ways that we can be all be encouraged, and you can encourage our listeners as well to be on the lookout, when thinking of trying that kind of a hack, those few examples we gave, or any other new one that may come away, or an old one. What are we looking for as signals that this may be legit, and try it?
Dr. Angela Seabright:
When I hear of hacks, it just kind of sounds like the search for a shortcut, and there’s really no shortcut when it comes to your health. We know that it can take weeks or months to change some lifelong habits that may be impacting your sleep, it could take several appointments with your doctor or treatment plans. So, while social media may have some fun tips for other things, I think when it comes to your health, you really should seek help from a professional.
When I hear of hacks, it just kind of sounds like the search for a shortcut, and there’s really no shortcut when it comes to your health. We know that it can take weeks or months to change some lifelong habits that may be impacting your sleep, it could take several appointments with your doctor or treatment plans. So, while social media may have some fun tips for other things, I think when it comes to your health, you really should seek help from a professional.
Chuck Gaidica:
Yeah, and you touched a little bit on meals. I always thought it interesting when traveling. In some countries, they don’t even start dinner until nine o’clock at night, and I guess people are sleeping fine, I can’t eat that late. But, that idea of snacking your way to bedtime, that’s one of those ways that you’ve got to manage that part of your sleep hygiene, right? If that’s one of your issues.
Yeah, and you touched a little bit on meals. I always thought it interesting when traveling. In some countries, they don’t even start dinner until nine o’clock at night, and I guess people are sleeping fine, I can’t eat that late. But, that idea of snacking your way to bedtime, that’s one of those ways that you’ve got to manage that part of your sleep hygiene, right? If that’s one of your issues.
Dr. Angela Seabright:
Yeah, you really shouldn’t be eating large meals at bedtime for many reasons. But, going back to that temperature conversation we had, eating raises your core temperature, and so your body’s trying to digest and process the meal that you ate. So, that’s one of the reasons. Another reason is if you’re prone to acid reflux, and you’re eating a heavy meal, maybe a spicy meal right before bed, that can keep you awake as well. So, you really want to steer clear of a large meal right before bedtime.
Yeah, you really shouldn’t be eating large meals at bedtime for many reasons. But, going back to that temperature conversation we had, eating raises your core temperature, and so your body’s trying to digest and process the meal that you ate. So, that’s one of the reasons. Another reason is if you’re prone to acid reflux, and you’re eating a heavy meal, maybe a spicy meal right before bed, that can keep you awake as well. So, you really want to steer clear of a large meal right before bedtime.
Chuck Gaidica:
Is there anything in your personal practice, because I know you’ve dealt and still do deal with patients of all ages, where there’s one issue that people come to you most often with that you see more regularly.
Is there anything in your personal practice, because I know you’ve dealt and still do deal with patients of all ages, where there’s one issue that people come to you most often with that you see more regularly.
Dr. Angela Seabright:
As far as sleep, I see a lot of… Actually, it’s ironic, because our whole talk today is about the social media tips, but a lot of people are spending more time on devices, and so the blue light from the screen, whether it’s your laptop or your cell phone, that’s actually sending the signal through your eye to your brain that it’s light, and so light will actually suppress melatonin, which is the hormone that signals our body to sleep, and so it’s very activating and it keeps people awake. So, I think a lot of people are just so busy during the day and at night, they’re maybe trying to unwind with social media or texting on their phone, and so that light can be very activating and kind of sabotage their ability to fall asleep. Then certainly just stress. A lot of people have a lot of stress and anxiety, and if you’re not addressing that properly, whether that’s with mindfulness techniques or seeking professional help, then certainly that plays a big role in our ability to sleep as well.
As far as sleep, I see a lot of… Actually, it’s ironic, because our whole talk today is about the social media tips, but a lot of people are spending more time on devices, and so the blue light from the screen, whether it’s your laptop or your cell phone, that’s actually sending the signal through your eye to your brain that it’s light, and so light will actually suppress melatonin, which is the hormone that signals our body to sleep, and so it’s very activating and it keeps people awake. So, I think a lot of people are just so busy during the day and at night, they’re maybe trying to unwind with social media or texting on their phone, and so that light can be very activating and kind of sabotage their ability to fall asleep. Then certainly just stress. A lot of people have a lot of stress and anxiety, and if you’re not addressing that properly, whether that’s with mindfulness techniques or seeking professional help, then certainly that plays a big role in our ability to sleep as well.
Chuck Gaidica:
So, as we wrap things up, any other takeaways you want to give us? Things to think about when it comes to either hacks, or real good ways to deal with this idea of getting a better night’s sleep.
So, as we wrap things up, any other takeaways you want to give us? Things to think about when it comes to either hacks, or real good ways to deal with this idea of getting a better night’s sleep.
Dr. Angela Seabright:
Yeah, I think making sleep a priority is very important. As I said earlier, when we think of wellness, we often don’t think about sleep, but it’s so important for our bodily functions and our overall health, and I have to say something that’s really corny, but if you want more sleep, you’ve got to snooze the TikTok. Just turn off the social media, and just go to bed.
Yeah, I think making sleep a priority is very important. As I said earlier, when we think of wellness, we often don’t think about sleep, but it’s so important for our bodily functions and our overall health, and I have to say something that’s really corny, but if you want more sleep, you’ve got to snooze the TikTok. Just turn off the social media, and just go to bed.
Chuck Gaidica:
Yeah, no, that’s good advice, and so much of this stuff is such straightforward common sense, and then we all fall into habits. It just happens for any number of reasons.
Yeah, no, that’s good advice, and so much of this stuff is such straightforward common sense, and then we all fall into habits. It just happens for any number of reasons.
Dr. Angela Seabright:
You’re so right. It’s very difficult.
You’re so right. It’s very difficult.
Chuck Gaidica:
Well, Dr. Angela Seabright, it’s good to have you with us, and thanks for your time. This is a great topic.
Well, Dr. Angela Seabright, it’s good to have you with us, and thanks for your time. This is a great topic.
Dr. Angela Seabright:
Yeah, thanks for having me.
Yeah, thanks for having me.
Chuck Gaidica:
Take good care of yourself. We’re glad you were with us listening to A Healthier Michigan podcast, is brought to you by Blue Cross Blue Shield of Michigan. If you like the show, you want to know more, check us out at ahealthiermichigan.org/podcast. You can leave us a review or a rating on Apple Podcast or Spotify. You can follow us on Facebook, Instagram, or Twitter, and you can get new episodes, old episodes. We’re up to what today? 127. So, there’s a lot of great content there from some fabulous experts. You can take it with you as you go. Don’t go to bed watching this stuff. You can also subscribe to us on Apple Podcast, Spotify, or your favorite podcast app. I’m Chuck Gaidica. Stay well.
Take good care of yourself. We’re glad you were with us listening to A Healthier Michigan podcast, is brought to you by Blue Cross Blue Shield of Michigan. If you like the show, you want to know more, check us out at ahealthiermichigan.org/podcast. You can leave us a review or a rating on Apple Podcast or Spotify. You can follow us on Facebook, Instagram, or Twitter, and you can get new episodes, old episodes. We’re up to what today? 127. So, there’s a lot of great content there from some fabulous experts. You can take it with you as you go. Don’t go to bed watching this stuff. You can also subscribe to us on Apple Podcast, Spotify, or your favorite podcast app. I’m Chuck Gaidica. Stay well.
