Sleep is something we all do, and yet it’s a bit of a mystery. How much do we really need? What happens when we sleep? And why is it sometimes so hard to achieve, no matter how hard we try? These questions affect millions of people worldwide, impacting their health, life satisfaction, and productivity.
In this episode, we explore sleep with Bernice Tuffery, a sleep health advocate and author of “Sleep Easy”. Bernice’s journey from struggling with insomnia to becoming a sleep health coach is both inspiring and full of useful insights for anyone looking to improve their sleep. We also discuss how workplaces can support their employees’ sleep health, creating a more productive and healthier work environment.
Whether you’re a night owl, an early bird, or somewhere in between, this episode is packed with practical strategies and interesting insights to help you rethink your approach to sleep.
“We are part of nature. It starts with linking our biology back with what we’re supposed to be doing, rather than going, I’m mankind, I can do what I want when I want.”
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Episode insights
Episode Summary
Key points
This episode covers:
• Impact of poor sleep on cognitive function and overall wellbeing
• Prevalence of sleep difficulties and insomnia
• Understanding sleep biology and individual sleep needs
• Cognitive Behavioural Therapy for Insomnia (CBTI)
• Sleep hygiene practices and workplace considerations
Detailed summary
00:00 – Bernice’s Sleep Journey
Bernice talks about how she went from sleeping well to dealing with serious insomnia in her early 40s. This sleep problem affected her work, career, home life, and health. It led her to research and discover cognitive behavioral therapy for insomnia (CBTI).
05:03 – Sleep’s Far-Reaching Effects
Chris and Bernice talk about how poor sleep impacts thinking, mood, and overall performance. Bernice points out that lack of sleep can lead to lower productivity, worse memory, and a higher chance of getting sick.
07:34 – How Common are Sleep Problems?
Bernice mentions that about a third of adults in New Zealand have trouble sleeping at any given time, showing how widespread this issue is.
09:29 – Sleep Trackers: Helpful or Harmful?
The conversation shifts to the good and bad of using wearable devices to track sleep. Bernice advises caution, noting that while these gadgets can help some people, they might make others more anxious about their sleep.
12:60 – The Science of Sleep
Bernice explains why sleep is crucial for various body processes, including memory consolidation and brain cleaning. She touches on possible links between long-term sleeplessness and mental health issues or brain diseases.
15:47 – Everyone’s Sleep Needs are Different
The discussion covers how sleep needs vary from person to person and change throughout life. Bernice stresses the importance of understanding your own sleep requirements.
23:33 – What is Insomnia?
Bernice gives a detailed explanation of insomnia, setting it apart from other sleep disorders and outlining what counts as short-term and long-term insomnia.
25:57 – CBTI: A Proven Approach
The conversation turns to cognitive behavioral therapy for insomnia (CBTI) as a proven way to treat insomnia. This method focuses on changing thoughts and habits around sleep.
30:30 – Sleep Hygiene 101
Bernice outlines key sleep hygiene practices. These include keeping a consistent schedule, managing caffeine and alcohol intake, and creating a bedroom environment that promotes sleep.
34:60 – Screens and Sleep Don’t Mix
The discussion covers how screen time and artificial light negatively affect sleep. They explain how these suppress melatonin production and disrupt natural sleep patterns.
38:14 – Winding Down Without Screens
Bernice suggests alternatives to screen-based relaxation and emphasizes the importance of finding personalized ways to unwind before bed.
41:06 – Tired vs. Sleepy
The conversation clarifies the difference between feeling tired and feeling sleepy. Bernice emphasizes the importance of recognizing true sleepiness as a signal to go to bed.
43:53 – Sleep-Friendly Workplaces
The discussion wraps up with ideas for workplaces to support employee sleep health. These include raising awareness, conducting wellbeing surveys, and providing sleep education.
Additional Notes:
•The discussion touched on the impact of technological advancements on human sleep patterns, noting how artificial lighting has altered our natural sleep-wake cycles
• The concept of “revenge bedtime procrastination” was introduced, describing the tendency for parents to stay up late to reclaim personal time
• The effectiveness of white noise for sleep was briefly discussed, though the exact mechanism remains unclear
APPLYING THIS TO THE WORKPLACE
If you’re thinking about how to apply this to your workplace, here are some things to consider.
The business case:
Addressing sleep issues in the workplace can lead to several improvements:
• Increased productivity and efficiency
• Better creativity and problem-solving
• Improved employee morale and job satisfaction
• Lower healthcare costs and absenteeism
• Enhanced workplace safety, especially in high-risk industries
Potential challenges to address:
• Balancing screen use and relaxation in modern lifestyles
• Addressing learned behaviours that perpetuate insomnia
• Overcoming the silence and isolation surrounding sleep difficulties
• Adapting to individual sleep needs within societal and work schedules
• Common misconceptions about sleep and insomnia perpetuate unhelpful behaviours
• Widespread use of technology before bedtime disrupting sleep patterns
• Societal expectations and work schedules conflicting with natural sleep rhythms
Top tips for listeners:
• Determine individual sleep needs by observing natural patterns during holidays
• Implement sleep hygiene practices, including a screen-free hour before bed
• Consider CBTI for chronic insomnia lasting over three months
• Workplaces should raise awareness of sleep health and provide education beyond basic tips
