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Let’s break the rules here. The first 5 of these Podcasts get right into practical help. Only after that I get around the long boring, but important stuff on what Anxiety is and does to your body. If you are suffering from anxiety-YOU DAMN WELL KNOW WHAT IT IS!
Let’s fix it!
I created this series as a reaction to all the pop-psychology and pseudo-science advice on the Internet. Patients mentioning these posts make me tired and grouchy.
I am a noted and accomplished clinical psychologist, a scientist and a clinician. These podcasts cut through those weeds of bad advice and give you very usable, practical approaches to calm your ANXIETY. If you want to quickly calm your stress and anxiety, listen in.
The techniques and approaches here are solidly based on the best practices and research in mental health and on the analysis of 6200 successful cases of coping with anxiety. Each episode gives doable techniques to help you NOW! These easy-to-listen podcasts are reassuringly life changing!
00;00;01;15 - 00;00;05;14
Dr. John Mayer
Hello. Here we are again. Anxiety's a bitch.
00;00;08;09 - 00;00;38;20
Dr. John Mayer
Episode ten. Sleep two. New tips for everyone. Dream scaping. Also kids, teens and sleep. Remember in episode five, I discussed how you can clear your mind to get the best sleep. To review, you create your personal fantasy or movie in your head while you breathe deep and relax your body. Please read listen to that episode for more details.
00;00;38;22 - 00;01;09;26
Dr. John Mayer
Well, in the meantime, I've taught some courses since then, and I named that process what I call dreamscape. Speaking of teaching, this is why I decided to do this podcast on additional tips and techniques for the best sleep. I'm going to discuss some additional findings and discuss kids, teens and sleep. Let me begin with kids and teens. These tips will help adults as well.
00;01;09;28 - 00;01;43;27
Dr. John Mayer
Later in this episode of discuss more new tips for all ages and some myths about sleep, kids, teens, and sleep. You know you can be awakened by the need to urinate at any age, but this is even more pronounced in childhood and adolescence. As a rule. Urinate or try to urinate as part of your bedtime preparation. Sleep researchers point out that in adulthood, most of our waking up and needing to urinate has more to do with the waking up and not the need to urinate.
00;01;44;00 - 00;02;10;04
Dr. John Mayer
It's like, gee, I'm awake. And by the way, I realize I have to pee. But in children and teens, because of both physiological and behavioral nuances of their lifestyle in these age groups, they will be awakened by the need to urinate rather than vice versa. So preventive action of urinating before bed is an effective prevention technique for these age groups.
00;02;10;06 - 00;02;34;15
Dr. John Mayer
Let's talk about bedwetting. Bedwetting is a complex problem at many ages and too large of is subject to to complete justice. In this episode, it really needs its own episode. There are many good books on the problem of bedwetting. What I would like to do here is to point you in the right direction on this serious problem, and present what we know so far.
00;02;34;17 - 00;02;59;26
Dr. John Mayer
The majority of bedwetting problems are solved by good bedtime preparation. Just like I mentioned a few minutes ago, by instructing your child to make sure they urinate before bed. If bedwetting is a problem. Discourage any drinking two hours before bedtime. And encourage urination prior to bed. Regardless if the child isn't feeling they need to eliminate.
00;03;02;07 - 00;03;32;19
Dr. John Mayer
There are some good techniques that you can discuss with your pediatrician of how to encourage your child to urinate before bed. Even when they protest, they can't. One I will mention here it sounds silly, but it works to run water in the sink when you're encouraging your child to urinate. Bedwetting will be helped tremendously by following the technique I mentioned in episode five, and repeated here with the new name.
00;03;32;23 - 00;03;48;23
Dr. John Mayer
Dream scaping. One of the positive side effects of using dream scaping is that worries and anxieties will be reduced. Anxiety in children is one of the leading causes of bedwetting.
00;03;49;04 - 00;04;06;05
Dr. John Mayer
Please also note bedwetting can be caused by several physical or medical conditions, and a workup by your child's pediatrician is recommended as best practices. Along with the techniques mentioned here.
00;04;06;07 - 00;04;32;05
Dr. John Mayer
Another simple but effective technique to help parents guide their children to get better sleep habits is to stop rewarding their child for getting out of bed at night. TV play long conversations should not be allowed when your child gets out of their bed. All these things reward your child for leaving their bed. You'll be surprised at how many parents don't realize this simple intervention.
00;04;32;08 - 00;05;08;03
Dr. John Mayer
One of the ways that parents fail in this way is that they believe, falsely, that they're being good, kind parents by indulging their child's need to get out of bed and to visit you in your bedroom. If your child gets out of bed, calmly, confidently, and immediately lead them back into the bed without conversation or punishment. Use just a few simple phrases like everything is good or safe or right, and a great
00;05;08;03 - 00;05;12;00
Dr. John Mayer
phrase to say is to get back to your dreams because
00;05;12;00 - 00;05;16;23
Dr. John Mayer
already taught them the dream scaping technique.
00;05;16;26 - 00;05;31;07
Dr. John Mayer
So use soft, gentle speech tones, comforting physical touch such as an initial hug, a comforting arm around their shoulder as you guide them back to bed, and a kiss as you tuck them back into bed.
00;05;32;10 - 00;05;45;29
Dr. John Mayer
Be careful of pets sleeping with you or your child. Pets are a wonderful experience for people of all ages, but if you're experiencing sleep problems, you may want to try banishing pets from your bedroom.
00;05;46;01 - 00;06;15;21
Dr. John Mayer
Pet dander could be a stimulating allergen that you, you know may be able to fend off throughout the day, but at night, the physical vulnerability of you being in bed may stimulate this condition to be aggravated in your body. So the same allergens that you have no trouble with during the day can now irritate you at night and cause you to have a restless sleep.
00;06;15;23 - 00;06;46;21
Dr. John Mayer
Further, pets can be restless themselves and move around in your bed, and this could be disruptive also for children and teens. A dark, cool bedroom is usually better for sleep. Our internal clock responds to darkness by signaling the brain that it's time to sleep. So a dark bedroom does help induce sleep. But if you or your child experience excessive fears because of a dark bedroom, be reasonable.
00;06;46;23 - 00;07;19;05
Dr. John Mayer
Similarly, most people sleep better if the bedroom is cool and they can bundle up under covers. This bundling under covers gives a person a secure, safe feeling with both of these conditions. The most important point is that you control your environment for sleep, pain and injury with children and teens. Children and teens experience sickness and injuries differently and more commonly than adults for many reasons.
00;07;19;07 - 00;07;52;07
Dr. John Mayer
If you or your child is physically sick or injured, keep sleep disruption uppermost in your mind. This sleep will become difficult. Expect that this will be the case. Your pediatrician and family doctor will have good advice on this. Is that these times, that sleep preparation text that they talk about here will be very important to follow. One last word on being sick and sleep when anyone is sick and bedridden.
00;07;52;10 - 00;08;18;03
Dr. John Mayer
This is a time when they can easily get out of their normal sleep cycle because they are sleeping during the day. Makes sleeping at night much more difficult. Again, don't panic about this, but you may want to instruct the child not to toss and turn in their bed at night. If they are not tired. Let them sit in a chair or lay on the couch until they are ready to go back to their bed.
00;08;18;06 - 00;08;53;14
Dr. John Mayer
Never fight the bed, even when sick. Next. Never use going to bed as a punishment. Bed should be for sleep only. Don't start the habit of go to your bed as a punishment. Doing this creates a negative association with bed. Bed should always be a wonderful UN association, and never a frustrating or angry place to be. Now I want to talk about some special needs for teenagers.
00;08;53;17 - 00;09;33;26
Dr. John Mayer
Helping teens with sleep problems. We'll take the combination of the techniques I mentioned here for adults, and also techniques for children. Be mindful that there are unique circumstances that will influence the development of sleep problems in adolescence, such as increased hormone activity and other physiological changes that uniquely occur in adolescence. Again, the best practices for helping teenagers are to combine these behavioral techniques with medical intervention and treatment from your teens, pediatrician or your family doctor.
00;09;33;28 - 00;10;10;22
Dr. John Mayer
Interestingly, by the very nature of the developmental stage of adolescence, this social, psychological, and physiological stage in life that is a bridge between childhood and adult would adolescence take you very well to the tools I described here? For adults, especially the Sleep inventory and Dreamscape. But being mindful of the techniques I've mentioned here for children and generously dipping into the tools for children, often work very well for teens.
00;10;10;24 - 00;10;51;21
Dr. John Mayer
Don't forget about such things as getting out of bed, urinating. That is punishment. Sickness and injury. Cool dark bedroom pants. Bedwetting and parental counseling. When treating an adolescent. We often forget how much a teen needs these effective childhood comforts because they are so often treated like many adults. But that's a whole different episode. Let's all I'm going to say here on kids and teens and sleep and let me get back to good old adulthood and sleep.
00;10;51;23 - 00;11;49;02
Dr. John Mayer
I want to introduce four essential components of great sleep for all ages. And these are very important for children and teens. These are quantity, quality, regularity and timing. And sleep quantity. The traditional measure of good sleep, as I mentioned before, is adults to have 7 to 9 hours of sleep. But as I said in episode five of this podcast series, the recommended hours of sleep are 13 to 16 hours for children one week to nine months, 12 to 14 hours for children 12 months to three years, 10 to 11 hours for children 4 to 8 years, nine and a half to ten hours for children 9 to 11 years, eight and a half to 9.5
00;11;49;02 - 00;12;18;10
Dr. John Mayer
hours for adolescents and adolescents ages 12 to 17. 8.5 hours for 18 to 20 year olds and 7 to 9 hours through your adulthood. Now, let me talk about quality. This is now considered as equally important is the quantity of sleep. This is the amount of sleep you are getting without interruption, and you are going through all the stages of sleep.
00;12;18;11 - 00;12;57;15
Dr. John Mayer
As we talked about in episode five and regularity, keep your sleep time and wake up time within plus or -30 minutes. Timing and sleep. This is your sleep. Chronotype. There are five different types. These are extreme morning person. For example, your bedtime is 8 p.m. and you wake up at 4 a.m.. The morning person. Example your bedtime is 9 p.m. and you wake up at 5 a.m. the medium time.
00;12;57;18 - 00;13;26;04
Dr. John Mayer
For example, your bedtime is 11 p.m. and you wake up at 7 a.m.. Night hours or the evening time, for example, your bedtime is 12 p.m. and you wake up at 9 a.m. in the extreme evening time. For example, your bedtime is 2 a.m. and you wake up at 10 or 11 a.m.. Current research suggests that our chronotype are genetically determined.
00;13;26;07 - 00;13;44;11
Dr. John Mayer
There is no right or wrong or stigma to what chronotype you are. By the way, you can find out your chronotype by googling chronotype m e q is a few minute questionnaire that will give you your chronotype.
00;13;45;01 - 00;13;55;29
Dr. John Mayer
Now continue to talk about the best sleep practices for all ages. I want to talk about dreams and nightmares. Dreams and nightmares are so interesting.
00;13;56;01 - 00;14;24;00
Dr. John Mayer
Think about it. Dreams and nightmares. Places in the state that if we experienced while we were awake, we would characterize them as hallucinations or delusions as well as disoriented. Thinking. In wakefulness, we would be characterized as abnormal. If we talked about these things that were in our mind, may I be excused to say we might be thought of as crazy?
00;14;24;02 - 00;14;54;29
Dr. John Mayer
Yet we accept the fact of dreaming as completely normal. And that's correct. Dreaming occurs during REM sleep. 80 to 90% of people will remember the dream they were having if they are woken during REM sleep. Interestingly, by the way, humans have extraordinary amounts of REM sleep as opposed to other species. All side note here, but sleepwalking or talking in your sleep.
00;14;55;02 - 00;15;26;27
Dr. John Mayer
Researchers point out that this occurs around sleep and not actually a part of sleep. It's very interesting, but let me talk about the functions of dreaming. It is easiest to point out what they are not. They are not recitations of your day. Even though people you may recognize or know may appear in your dreams, only 2% of your dreams is an accurate recitation of your waking life.
00;15;27;00 - 00;15;58;11
Dr. John Mayer
The images and even the scenes or stories that appear in your dreams are content that your brain collected through your perception. Perception is fascinating, and I'm fascinated by it. Our perception will pick up stimuli from our senses without consciously recognizing we are storing it unbelievably through all of our senses, predominantly sight, sound, smell and touch. Our brain stores experiences from our waking life.
00;15;58;14 - 00;16;24;03
Dr. John Mayer
And even more unbelievably, these experiences, as I mentioned, may not be something you were even conscious of experiencing. Here are some examples. A car may speed by your window as you type on your keyboard, and your peripheral vision may pick it up without you knowing. Our brain may have stored the color and make of that car, and you don't even realize it.
00;16;24;05 - 00;16;50;08
Dr. John Mayer
And it may appear in your dream that very night, and you're puzzled by why you dreamt about this car in this make and this color. Or you may visit a relative in your old factory sense, may pick up their comb, yet you were not aware of it. And again, this may show up in the dream where a bird may screech while you were on your morning jog.
00;16;50;10 - 00;17;25;16
Dr. John Mayer
You don't attend to it at all. All can become part of a dream. And you're concerned, puzzled, maybe even frightened. Further note sounds. Smell touches while you are sleeping can all invade your training. This is amazing about perception. Something falls in your bedroom or there is a boom outside, and this can turn up as an explosion in a dream, etc. this can be scary, but you can see how it is easily explained.
00;17;25;19 - 00;17;27;08
Dr. John Mayer
What is the significance of this?
00;17;27;22 - 00;17;51;08
Dr. John Mayer
These stored pieces of data may show up in your dreams, and it can startle someone just by their appearance in our sleep. I never saw that blue sports car. I dreamt of smelling this great Cologne, but I've never smelled it before. Or God, I was awakened by this strange, loud screeching noise like some demon.
00;17;51;10 - 00;18;09;28
Dr. John Mayer
We don't dream in linear fashion, so these perceptional data may appear in our dreams in some haphazard manner, creating vignettes that may shake your head at it, saying, what the heck did I dream about? Our brain put them together because it was stored in our perception
00;18;09;28 - 00;18;17;21
Dr. John Mayer
without even knowing. It is comforting to know that this is how dreams are created.
00;18;17;24 - 00;18;42;04
Dr. John Mayer
It's not so troubling when you explain how it is all stored in our brains in some way. Sleep researchers as Doctor Walker and Doctor Cartwright, as I mentioned in episode five, who studied dreaming and REM sleep, tell REM sleep is very therapeutic. Dreaming in sleep helps us resolve emotional upset because both
00;18;42;04 - 00;18;47;09
Dr. John Mayer
are a physiological and biological calming that occurs during REM sleep.
00;18;47;11 - 00;19;18;03
Dr. John Mayer
Biochemical? Yes, the brain chemical nor adrenaline or norepinephrine. Two different names for the same chemical. By the way their levels are shut down during REM sleep and these chemicals are associated with higher stress and anxiety levels. So you see why sleep researchers consider REM sleep rehabilitation for the mind. Doctor Walker goes on to say that REM sleep is night therapy.
00;19;18;05 - 00;19;48;06
Dr. John Mayer
But what about nightmares? The origin of nightmares is from the same process they just described nightmares, or frightening or unpleasant dreams that cause distress when we're awake. These images, situations and patterns so frightening during nightmares arise from data our brain is stored somehow through picking it up through our perception. The difference is that these negative dream states arise because our mind drifts off and sleep.
00;19;48;09 - 00;20;17;20
Dr. John Mayer
And it was in a negative state. Daily worries, unsolved problems, anxieties, negative stimulations from electronic media are troubling. Stories and books we read before we go to bed are examples of sources that can set your mind into a negative state. And while on the perceptual memory stored in your head will create nightmares. Just as illogical, remember dreaming is not a
00;20;17;20 - 00;20;21;23
Dr. John Mayer
process is positive or benign.
00;20;21;24 - 00;20;55;14
Dr. John Mayer
Dreams can put together images and stories that seem to come out of nowhere. Nightmares creates frightening images and sensations that we have no idea how they arose in our sleep. Can dreams be predictive? No. But they can be useful. They can explain how we were feeling about something, or explain why we feared something, when consciously we coped with it by stuffing it down through denial or not thinking about it.
00;20;55;16 - 00;21;31;20
Dr. John Mayer
I can't tell you how many times in therapy I have used a dream successfully as a ahem, explaining the repression of emotions about something when it was strongly denied by your daily life. Similarly, I have experienced utility of a dream or nightmare to give clues and abuse cases. When the memories of the abuser repressed so strongly that the patient had no conscious access to the incidents, once the patient brought up the nightmare and I could associate with the incidents of abuse.
00;21;31;23 - 00;21;58;05
Dr. John Mayer
It unlocked a flood of memories about what honored and then the safety of therapy. The abuse can be triggered psychologically, regardless of where they come from and even if they have some utility. We don't want to have nightmares, so can we do something about them? The answer is yes. And here again. Just think training patients with dream scaping.
00;21;58;08 - 00;22;31;29
Dr. John Mayer
This is a technique that I've been using successfully with patients for decades. Much before sleep, scientists observed this in their labs. So here we go. When you are troubled by nightmare or even repetitive dreams, I extinguish them by instructing people to lay in their bed for a few minutes and revisit the nightmare. But now I want them to finish off the situation in a nightmare with a powerful and positive solution.
00;22;32;01 - 00;22;59;01
Dr. John Mayer
And like with dream scaping, I instruct them to be fantastic in their resolutions. Make yourself a hero that gains huge social attention by the spectacular deed that you did. Be creative. Be unbelievable. Remember, dreams and nightmares are not linear, not grounded in the rules of reality. So the resolutions to nightmares don't have to follow the rules either. Be expansive.
00;22;59;08 - 00;23;38;22
Dr. John Mayer
Let yourself go. I called this process finishing the dream. This sounds simplistic, maybe even a bit childish, but as I mentioned, science has proven me right on this. In sleep, scientists have even coined the term for this therapeutic technique. They call it image rehearsal therapy or I r t. It has also been called memory reconsideration. The scientists point out that the brain mechanism that you are doing is to be re-opening the memory file and adding new positives.
00;23;38;22 - 00;23;53;25
Dr. John Mayer
Therapeutic data in the file. They report it is 66% effective in ending nightmares and unwanted dreams. And when you add my finishing the Dream technique,
00;23;53;25 - 00;24;23;27
Dr. John Mayer
the success rate jumps up to 90% in this status from sleep laboratory experiments, not anecdotal data. It takes repetition. Another therapeutic technique that has shown promise in sleep labs is what the sleep scientists call fear unlearning, where they instruct subjects and studies to revisit troubling dreams and associate positive events to them.
00;24;24;00 - 00;24;54;19
Dr. John Mayer
This is really classic conditioning. My technique of finishing the dream is actually just that. So here again, we have research support for my Finishing the Dream technique. I must emphasize that my cure for nightmares starts with doing the dream scaping before you drift off to sleep. I have found out that this sets up your brain to be in a positive state, and it is nightmare prevention.
00;24;54;19 - 00;25;24;15
Dr. John Mayer
So when people talk to me about a frightening nightmare, they are stunned with my response, which is. Well, that's interesting. Then they explain the hows and whys of dreams and nightmares, as I talked about here earlier, and we look at nightmares with a fascination not fear, fascination not fear. This change in mindset also helps prevent future nightmares. And then I hear them react as I did.
00;25;24;17 - 00;25;27;12
Dr. John Mayer
Wow, that one was amazing.
00;25;28;06 - 00;25;32;26
Dr. John Mayer
So dreams and nightmares can be regulated.
00;25;32;26 - 00;25;58;21
Dr. John Mayer
And now I'm going to switch gears and sprinkle a little fairy dust on sleeping. I thought I would add to this episode some quick tips or factoids that are great general information about sleep, but didn't kind of fit into the flow of the discussion. I'm not going to go into great detail on this information, but I assure you each is evidence based.
00;25;58;21 - 00;26;23;25
Dr. John Mayer
So let me get going. Here. Some people ask me what's the best position to sleep in. But as Doctor Matthew Walker says, anything but on your back. Now, Doctor Walker may say that for effective sleep, but internal medicine physicians will tell you that sleeping on your left side is best for your digestive system and internal organs. Interesting.
00;26;23;25 - 00;26;29;18
Dr. John Mayer
Next, why do we wake up at the same time every night?
00;26;29;20 - 00;26;56;18
Dr. John Mayer
It's not some supernatural phenomenon. It's a result of your circadian rhythm. You slightly wake up after each episode of REM sleep. Often it's imperceptible, but for some people, they become slightly more conscious. And how do you know you are waking up at the same time? Because you're looking at your clock or your phone? The cure? Stop looking at the time.
00;26;56;20 - 00;27;23;14
Dr. John Mayer
You are just cycling through your sleep rhythm. It is no connection with some significant past or future event. Next, why do we yawn? Sleep researchers have postulated for theories reopening. The one with the most popularity is that as a result of changes in your brain temperature. Because what we really don't know for sure. And the same as with why you yawn.
00;27;23;14 - 00;27;28;17
Dr. John Mayer
Because others are yawning. It's one of those scientific mysteries.
00;27;28;23 - 00;27;39;16
Dr. John Mayer
Okay, this is a quick little tidbit. Sleep deprivation impairs learning. All nighters are not good. Study habits.
00;27;39;21 - 00;27;57;19
Dr. John Mayer
Here's an interesting fact. Humans experience postprandial dip daily as part of our circadian rhythm. It is a brain state that usually occurs between 1 p.m. and 4 p.m.. The brain slows and you get tired.
00;27;57;21 - 00;28;16;18
Dr. John Mayer
Do you ever wonder that or experience that that happens to you? We get sluggish when we get this kind of, you know, maybe blah feeling. It is not boredom or lack of motivation. It's a physiological state. No wonder why many people take naps during that time of day.
00;28;16;21 - 00;28;22;29
Dr. John Mayer
And speaking of naps. In episode five, you heard me recommend Against napping.
00;28;23;01 - 00;28;46;26
Dr. John Mayer
And this is from my clinical experience, but some sleep researchers state that they are okay. They even take naps themselves. Their advice is that if you nap, just make sure it's not a substitute for a good night's sleep. And what's the duration of your napping? They recommend 20 to 30 minutes and maybe an hour. And that's all.
00;28;47;04 - 00;28;51;00
Dr. John Mayer
Here's a tip and trick for deeper sleep.
00;28;51;03 - 00;29;16;14
Dr. John Mayer
And to change the time you go to sleep to an earlier hour, turn on an overhead light. You have Alexa do it. Or have a light timer and do this before you wake up when your eyes are still closed. This affects our brain chemicals. See, we can force ourselves to stay up, but you can't force yourself to sleep.
00;29;16;16 - 00;29;34;24
Dr. John Mayer
Here's a tip to increase the amount of REM sleep you get at the end of your sleep session. Try and stay sleeping for an extra 15 to 20 minutes. I like to press my snooze button several times, and this is always seem to me to be refreshing.
00;29;35;04 - 00;29;43;06
Dr. John Mayer
Here's a factoid another surprising benefit of good sleep. It helps with weight loss.
00;29;43;08 - 00;29;56;01
Dr. John Mayer
Leptin is a hormone that signals your full, and gremlin is a hormone that signals hunger. The lack of good sleep changes the balance between these hunger hormones.
00;29;56;07 - 00;30;09;11
Dr. John Mayer
A lack of sleep also has effects on your safety. A lack of sleep builds up lactic acid levels in your muscles. It inhibits your ability to sweat so you don't cool off.
00;30;09;13 - 00;30;19;14
Dr. John Mayer
A lack of sleep decreases motor skills, poor workout, or flooded performance. Even so, the lack of sleep decreases your ability to exhale
00;30;19;14 - 00;30;52;08
Dr. John Mayer
CO2 and inhale oxygen in some. It inhibits our ability to thrive. Here's another cool tip. Put a notepad on your nightstand. If you wake up and give up that brainstorm or that problem that need. So write it down and while it's solved for the right then and there, and you can go back to your dream scaping fact, the lack of sleep increases suicide ideation by as much as 60%.
00;30;53;05 - 00;31;03;23
Dr. John Mayer
Here's a cool note. Did you know that the Greek god Hypnos is the god of sleep? Yes. It's also the genesis of our term hypnosis.
00;31;03;27 - 00;31;22;29
Dr. John Mayer
Now, I'd like to go through some quick, rapid fire sleep myths. Here we go. Being able to fall asleep anytime, anywhere is healthy. No, it's a sign of sleep deprivation. Adults need five hours or fewer of sleep.
00;31;22;29 - 00;31;39;16
Dr. John Mayer
And this is a sign of a busy, successful person. No. Re. Listen to my recommended sleep times that I mentioned earlier in the episode. Next, your brain and body can learn to function with less sleep. No.
00;31;39;26 - 00;31;56;23
Dr. John Mayer
Next, adults sleep more as they get older. No, they actually sleep less. More sleep is better. No. In fact, it may be a sign of other negative conditions, including depression.
00;31;56;26 - 00;32;06;20
Dr. John Mayer
The time of day you sleep doesn't matter. False. As noted, our circadian rhythm is regulated by daylight and darkness.
00;32;06;25 - 00;32;17;29
Dr. John Mayer
Here's one. A sound sleeper doesn't move during sleep. It's totally false. It is very normal to move during sleep.
00;32;18;03 - 00;32;28;03
Dr. John Mayer
And finally, remembering dreams is a sign of a good night's sleep. That's false. Our brain is always working while we sleep.
00;32;28;06 - 00;32;43;26
Dr. John Mayer
Researchers can't explain why. Sometimes we remember dreams, and sometimes we don't. Well, that's all for this episode. I hope it helped. Keep looking for my next episode when I'll discuss other aspects of why
00;32;43;26 - 00;32;46;06
Dr. John Mayer
Anxiety is a bitch.