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There’s a lot of money being made in the sleep industry. Items such as sunrise alarm clocks, high-end mattresses, REM-tracking wearables, and monthly melatonin subscriptions are part of this lucrative market.
But is the significant investment in these sleep aids justified?
In the final episode of season 8 of the Quartz Obsession podcast, we consult a sleep doctor to gain insights on these pressing questions:
Why is there such a large market for sleep products?
Can these products genuinely improve our sleep?
Why do we need sleep?
What happens in our brains and bodies while we dream?
Featuring:
Rocio Fabbro, staff writer at Quartz and host of Season 8 of the Quartz Obsession podcast, who has an interest in etymology, matcha, and late ’90s-early ’00s romantic comedies.
Dr. Michael Breus, a double board-certified Clinical Psychologist and Clinical Sleep Specialist, who is one of only 168 psychologists in the world to pass the Sleep Medicine Boards without attending medical school.
Show notes:
The Sleep Doctor
Take the Chronotype Quiz
You should go to bed: A record number of Americans aren’t getting enough sleep
The forgotten medieval habit of ‘two sleeps’
SHUT I
Apollo Neuro
Rocio: Sleep. Why is it so elusive? The sleep industry is booming with high-tech gadgets, luxurious mattresses, sleep trackers, and melatonin, but no consensus exists on the required hours of sleep. To help explore the mysteries of sleep, we are joined by Dr. Michael Breus, a leading sleep expert.
Dr. B: Thanks for having me. I’m excited to be here.
Rocio: With insomnia on the rise, people are more confused about getting a good night’s sleep. Dr. Breus will share insights on insomnia, effective treatments, and practical tips. Welcome to The Quartz Obsession, where we explore the ideas that shape our lives. Today, we dive into the realm of sleep.
Dr. B: Insomnia has evolved significantly over time. Historical factors, including the invention of the light bulb by Thomas Edison and the concept of overtime, contributed to the emergence of sleep disorders. Modern society faces increased stress, a major contributor to insomnia, along with environmental factors like screen time and substance consumption.
Rocio: Instant distractions make it hard to disconnect, even at bedtime. How has our understanding of insomnia changed recently?
Dr. B: Insomnia today comes with higher stress levels, unprecedented in our history. Globally, we face the same challenges. Approximately 75% of insomnia stems from stress or depression, while the remaining 25% is due to environmental factors like screen time, late nights, alcohol, and cannabis. Medical conditions and medications also affect sleep.
Rocio: I keep my phone on my nightstand, and when I can’t sleep, I scroll through Instagram. How bad is that for my sleep?
Dr. B: It’s a common issue. The light from the device isn’t as much the problem as the engagement it creates. Doom scrolling, or engaging in activities like Candy Crush, keeps your brain active. For a better wind-down, reduce engagement. Surprise twist: I’m okay with falling asleep with the TV on across the room as it’s less engaging and can help prevent a racing mind, unlike a phone nearby.
Rocio: Please tell us about your experience with sleep and how it led you to your current field.
Dr. B: Unlike most sleep doctors, I have a PhD in Clinical Psychology and am medically board certified. My combined expertise in psychology and biology offers a holistic approach to insomnia, focusing on both mental health and medical conditions. I found great satisfaction in quickly and significantly improving lives through sleep.
Rocio: Have you encountered interesting historical or cultural perspectives on insomnia?
Dr. B: Different cultures have diverse sleep practices. For example, siestas in Latin America lead to later bedtimes and awakenings. In some cultures, families sleep in the same bed. Culturally adapting sleep advice is crucial as sleep habits and teaching methods differ internationally.
Rocio: During medieval times, people adopted a biphasic sleep pattern. Can you tell us about it?
Dr. B: In agrarian societies, long nights led to biphasic sleep. People woke up during the night for an hour or two, often for activities like meals or intimacy, then returned to sleep. This practice is less common now due to evolution and lifestyle changes. Modern-day mid-night awakenings can sometimes reflect remnants of this pattern and are a common complaint I address using techniques like sleep restriction and consistent wake-up times.
Rocio: What are the most groundbreaking discoveries in the study of insomnia?
Dr. B: Two major research areas are pharmaceuticals and non-pharmaceutical treatments. While new drugs target specific insomnia types, cognitive behavioral therapy for insomnia (CBT-I) often outperforms medication. CBT-I focuses on changing thought patterns and behaviors related to sleep. Automated and AI-driven CBT-I programs are making therapy more accessible.
Rocio: How does knowledge of the genetic components of sleep influence treatment development?
Dr. B: Understanding chronotypes—genetic sleep preferences—has led to personalized treatment plans. Matching treatments to chronotypes helps improve sleep quality. This adaptation extends to biohacking and habit formation domains.
Rocio: What are the lesser-known effects of chronic insomnia?
Dr. B: Insomnia impacts mental health more profoundly than physical health. It exacerbates existing mental health issues and affects cognitive functions like judgment and motivation.
Rocio: What are common misconceptions about insomnia?
Dr. B: Not everyone needs eight hours of sleep. Focus on how you feel upon waking rather than a set number of hours. Also, going to bed earlier isn’t always beneficial for insomniacs. It’s better to build natural sleep deprivation by going to bed later.
Rocio: How can we dispel these myths and misconceptions about sleep?
Dr. B: Educating others about new research and maintaining a proactive approach to individual sleep health is key. Understanding and practicing healthy sleep habits is crucial.
Rocio: What practical tips do you recommend for better sleep?
Dr. B: Here’s a five-step plan:
1. Wake up at the same time every day.
2. Stop caffeine by 2 PM.
3. Avoid alcohol three hours before bed.
4. Exercise regularly but finish four hours before bed.
5. Follow the three 15s in the morning—take 15 deep breaths, drink 15 ounces of water, and get 15 minutes of sunlight.
Rocio: Looking forward, what advancements do you see in sleep research?
Dr. B: Research in pharmaceuticals, apnea treatments, and circadian rhythm products like Apollo’s haptic device are promising. AI’s potential in sleep medicine is also exciting, providing more accurate tracking and potentially automating therapies.
Rocio: What are your personal obsessions other than sleep?
Dr. B: My main obsessions are my kids, my dogs, my health, and my relationship with my wife.
Rocio: Thank you so much for your insights today.
Dr. B: It’s my pleasure. For more information, visit TheSleepDoctor.com and take the Chrono Quiz.
Rocio: This episode was produced by Podcast Fast Track, with additional support from our team. If you enjoyed this episode, subscribe on Apple Podcasts, Spotify, Amazon Music, or wherever you listen, and share it with friends. For more content, visit qz.com/obsession. I’m Rocio Fabbro. Thanks for listening.