Sleep Junkies

Lucid dreaming is a wildly popular, but often misunderstood phenomenon. But alongside the fantasy narratives of movies like Inception, and its adoption  into mysticism and New Age beliefs, lucid dreaming is also steeped in a rich and diverse body of modern scientific research.

In today's podcast we speak to two guests, who as well as being lucid dreamers themselves, are also at the forefront of the science of lucid dreaming. 

We take a wide-ranging, science-based look at exactly what lucid dreaming is, the physiology of the sleeping brain, a brief history of lucid dreaming research, and a breakdown of the different types of techniques to induce lucid dreaming, including cognitive methods, utilizing wearables and external stimuli, and pharmacological approaches.

This episode's guests:

Curzio Vasapollo, developer of Zmax

Curzio Vasapollo is the inventor of Zmax, an EEG-based sleep acquisition tool for monitoring sleep accurately outside of the sleep lab with applications for sleep research, lucid dreaming and bio/neuro-feedback

ResearchGate: https://www.researchgate.net/profile/Curzio_Vasapollo

LinkedIn: https://www.linkedin.com/in/curzio-vasapollo-a36003101/

Zmax Platform: http://hypnodynecorp.com/

Achilleas Pavlou is a 3rd year Ph.D. candidate investigating lucid dream induction techniques and individual differences in lucid dream frequency. His interests include sleep research, lucid dream science, neuro/biofeedback & wearable technology. 

Newsweek article by Achilleas Pavlou: https://www.newsweek.com/lucid-dream-howto-guide-instructions-1445163

LinkedIn: https://www.linkedin.com/in/achilleas-pavlou/

ResearchGate: https://www.researchgate.net/profile/Achilleas_Pavlou

Review of Portable Devices for Lucid Dreaming: https://www.frontiersin.org/articles/10.3389/fnins.2019.00428/full

More Resources:

Brief history of lucid dreaming research: https://www.world-of-lucid-dreaming.com/is-lucid-dreaming-real.html

MILD induction technique: https://www.sciencealert.com/science-has-found-a-drug-free-way-to-unlock-the-power-of-lucid-dreaming

Tim Ferris on lucid dreaming - https://tim.blog/2009/09/21/how-to-lucid-dream/

Episode Homepage: http://sleepjunkies.com/lucid-dreaming-a-users-guide/

More Episodes:

We all know what it's like to get out of the 'wrong side of bed'. Grumpiness, short temper, slow thinking - these are all traits associated with lack of sleep, or poor quality sleep.

But a mounting body of evidence shows us that poor sleep can also affect our moral and ethical behaviour, our basic sense of what's right and wrong. Indeed studies have shown that sub-optimal sleep can increase the likelihood of people cheating, lying and even abusive behaviour.

In today's episode we talk to management professor Christopher M. Barnes, who specialises in looking at how sleep loss affects our moral and ethical behaviours, how sleep deprivation affects work outcomes, leadership and employee relations.

This episode’s guest:

Christopher M. Barnes is an Associate Professor of Management in the Foster School of Business at the University of Washington. His research examines the relationship between sleep and work. He examines how sleep and sleep deprivation influence work outcomes, as well as how work influences sleep.

https://www.youtube.com/watch?v=z8rpaCSm708

Resources:

Research Gate: https://www.researchgate.net/profile/Christopher_Barnes5

Foster School of Business: https://foster.uw.edu/faculty-research/directory/christopher-barnes/

Chris @ Huffington Post: https://www.huffpost.com/author/chris24b-363

Ted Talk: https://www.youtube.com/watch?v=z8rpaCSm708

Twitter @chris24barnes: https://twitter.com/chris24barnes

More about sleep and ethical behaviour: http://sleepjunkies.com/sleep-morality-ethical-behavior/

More Episodes:

When it comes to treating insomnia, we're usually told that there are no quick fixes. Although a relatively recent development, the recommended first-line treatment for insomnia is usually cognitive behavioural therapy (CBT-I), a course of treatment which, although highly effective, takes several weeks to complete.

But in the past 10 years, researchers at Flinders University have been researching and testing a novel behavioural therapy for insomnia called Intensive Sleep Retraining which, incredibly, can be administered during a single 24-hour period. 

In this episode we talk to Hannah Scott one of the researchers at Flinders, about the theoretical underpinnings behind Intensive Sleep Retraining (ISR), its administration, and how ISR is beginning to make its way out of the sleep lab and into the hands of consumers.

This episode’s guest:

Hannah Scott is a sleep researcher and PhD  Candidate at Flinders University. She was awarded her Bachelor of Psychology (Honours – First Class) from Flinders University in 2016. Her Honours project tested the accuracy of a smartphone application for estimating sleep onset called Sleep On Cue, the results of which have been recently published in a top sleep journal. Drawing upon her Honours project, Hannah collaborated with her PhD Supervisors, Emeritus Prof Leon Lack and Dr Nicole Lovato, and Re-Time Pty Ltd to develop a new sleep wearable device called THIM.

Resources:

2019 review paper: https://www.sciencedirect.com/science/article/pii/S1556407X19300050

Hannah Scott @ Flinders: https://www.flinders.edu.au/people/hannah.scott

LinkedIn: https://www.linkedin.com/in/hannah-scott-sleep/

Twitter @1HannahScott: https://twitter.com/1hannahscott

Thim wearable: https://thim.io/

Sleep On Cue App: https://sleeponq.com/

More Episodes:

In just 10 years, ASMR has grown from a fringe Youtube trend into a mainstream cultural phenomenon, boasting billions of video views, and even a Superbowl commercial.

Despite millions claiming that ASMR induces relaxation and helps them to get to sleep, there is still only a tiny body of scientific research to lend any credence to this often bizarre phenomenon.

In today's episode we speak to sleep physiologist Stephanie Romiszewski, who teamed up last year in a video collaboration with popular ASMR content creator Emma Smith aka 'Whispers Red' to produce the first ever sleep education video in an ASMR format.

We take a deep dive into ASMR, exploring the science, the history, and how ASMR fits into the existing tools and techniques that ordinary folks and sleep professionals can employ to aid relaxation and perhaps better sleep too.

This episode’s guest:

Stephanie Romiszewski is a specialist sleep physiologist and Director of Sleepyhead Clinic. With a Master's degree focused in Behavioural sleep Medicine, Stephanie has a demonstrated history of working in the sleep medicine and wellness industry, as a research scientist, clinician and spokesperson. Stephanie is skilled in diagnosing and treating sleep disorders, disseminating science to the public through television media and medical/legal work. 

Sleepyhead Clinic ASMR video collaboration with WhispersRedASMR

https://www.youtube.com/watch?v=WHE3fFgTr2U

Resources:

Sleepyhead Clinic: https://sleepyheadclinic.co.uk/

Twitter @sleepyclinic: https://twitter.com/sleepyclinic

Facebook: https://www.facebook.com/sleepyheadclinic

LinkedIn: https://www.linkedin.com/in/stephanie-romiszewski-31b85049/

Secrets of Sleep TV Series: https://www.channel4.com/programmes/the-secrets-of-sleep

More about ASMR: http://sleepjunkies.com/what-is-asmr/

More Episodes:

Over the last decade, mindfulness - a secular version of  some of the rituals, beliefs and meditation practices originating in ancient Buddhism - has grown into a massive wellbeing trend.

From hugely successful apps like Headspace and Calm to corporate wellness programs and government initiatives, mindfulness and meditation techniques have captured the public imagination.

One of the most popular uses of mindfulness is to facilitate relaxation and help with sleep problems. In today's podcast we talk to mindfulness expert Hope Bastine to explain the origins, the science and the practice of modern mindfulness and the ways it can be used if you're experiencing issues with your sleep.

This episode’s guest:

Hope Bastine is the founder of wellbeing company, Fresh Perception and is a Mental Health Foundation certified Mindfulness Cognitive Trainer incorporating positive psychology, yoga, and mindfulness-based concepts in her work. She has specialized in insomnia and trauma recovery research with an MSc in Applied Mental Health Research at King's College London. She is currently researching her PhD in Human Flourishing at the University of Nottingham.

She works as a sleep psychology consultant for Simba Sleep and leads mindfulness and welbeing workshops across Europe. She is an event guest speaker (JAN and HR HiBoB) and a sought-after lifestyle psychology expert contributor to leading publications.

Resources:

Fresh Perception: https://www.freshperception.com/

Twitter @FPWellbeing : https://twitter.com/FPWellbeing

Instagram @freshperception: https://www.instagram.com/freshperception/

LinkedIn: https://www.linkedin.com/in/hopebastine

More Episodes:

In recent years, the world of professional sports and athletics has 'woken up' to the idea that sleep plays a vitally important role in optimizing athletic ability and performance. 

Today we're talking to Dr Amy M. Bender, a sleep scientist who has spent her life involved in many competitive sports activities, about the importance of sleep with regards to fitness, exercise and sports, but not just for competitive athletes, but for anyone who wants to ensure they're making the most of their fitness regime. 

This episode’s guest:

 

Dr Amy M. Bender is currently a Senior Research Scientist at Calgary Counselling Centre. Previously she was the Clinical Program Director of Athlete Services at Centre for Sleep and Human Performance and  also an Adjunct Assistant Professor of Kinesiology at University of Calgary.

She received her PhD and Master of Science degrees in Experimental Psychology from Washington State University specializing in sleep EEG.  She has developed sleep intervention protocols for numerous Canadian National Teams. She's an athlete herself, a Hall of Fame basketball player, has summited a handful of volcanoes, completed an Ironman in 2009, and is also mom to 3 young children all under the age of five.

Resources:

Twitter @sleep4sport : https://twitter.com/Sleep4Sport

Instagram @sleep4sport: https://www.instagram.com/sleep4sport

LinkedIn: https://www.linkedin.com/in/amy-m-bender-ms-phd-b8087884/

Athlete Sleep Screening Questionnaire: https://www.ncbi.nlm.nih.gov/pubmed/29869021

Sleep Fitness Infographic: http://sleepjunkies.com/sleep-fitness-routine/

More Episodes:

Despite the constant warnings about the negative health impacts of shift work, the 20-30% of the workforce who work nights and irregular hours provide a vital function to our modern 24/7 society. 

So what are the best practices for shift workers to balance the demands of working shifts, disrupted sleep schedules and all the health, emotional implication this entails? 

We speak to Carolyn Schur who has been helping employers and workers develop practical, evidence-based strategies to cope with all the challenges of working shifts and nights.

This episode’s guest:

 

Carolyn Schur is a sleep educator and coach who helps shiftworkers and those with insomnia sleep better. Carolyn works with organizations throughout Canada and the United States using her expertise to optimize employee performance and minimize absenteeism, risk and health costs. 

Her specialities include shiftwork, fatigue management, insomnia and sleep disorders, 'night owl' behavior, relationships, communication, conflict.

Resources:

Website: https://carolynschur.com/

Twitter @schurgoodesleep : https://twitter.com/schurgoodesleep

LinkedIn: https://www.linkedin.com/in/carolynschur/

More Episodes:

We talk with Guy Leschziner, world-renowned neurologist, sleep physician and the author of a new book, The Nocturnal Brain: Tales of Nightmares and Neuroscience, a fascinating journey interweaving real life stories with cutting edge sleep science.

This episode’s guest:

 

Dr Guy Leschziner is a consultant neurologist at London Bridge Hospital, the Cromwell Hospital and within the Department of Neurology and Sleep Disorders Centre at Guy's and St Thomas' Hospitals. He is the clinical lead for the Sleep Disorders Centre, Guy's Hospital, one of Europe's largest sleep units and is a Reader in Neurology at the Department of Clinical Neuroscience, Institute of Psychiatry, Psychology and Neuroscience, King's College London.

He recently presented a three part series on BBC Radio 4 and BBC World Service on the brain and sleep - "Mysteries of Sleep" and has also recently filmed "The Secrets of Sleep" for Channel 4 Television.

Prefer to read? Download the full episode transcript here

Resources:

Website: http://www.guyleschziner.com/

Twitter @guy_lesch : https://twitter.com/guy_lesch

Book, The Nocturnal Brain: https://amzn.to/2IjtiZ6

BBC Radio 4 Series, Mysteries of Sleep: https://www.bbc.co.uk/programmes/b09jj9zw

Channel 4 TV Series, Secrets of Sleep: https://www.channel4.com/programmes/the-secrets-of-sleep

Sleep Disorders Clinic, Guys & St Thomas: https://bit.ly/2KEkCi3

More Episodes:

Full Transcript

Jeff Mann: 01:36 Good morning. I'm sitting here today with Dr. Guy Leschziner and he's very kindly invited me down to Nuffield House, which is the location of the Sleep Disorders Centre at Guy's and St Thomas' Hospital in London. Thanks very much. And good morning Guy.

Guy Leschziner: 01:53 Morning.

Jeff Mann: 01:54 Let me give you a brief introduction. Guy is a consultant neurologist at the Sleep Disorders Centre at Guy's and St Thomas'. You're the clinical lead, is that right? So you head up the clinical team here. He's also a reader in neurology at Kings College and you do clinics here in neurology and sleep disorders and epilepsy. You also lecture and you've got lots and lots of research interests in various sleep disorders.

If that's not enough, also in the last couple of years, Guy has also been heavily involved in some public education projects. One of them we're here to talk about specifically, which is a new book. It's a great book, called The Nocturnal Brain. We'll talk a little bit more about that later. And also you've recently done a three part series on BBC Radio Four and a TV series, the Secrets of Sleep. Now, how do you manage to fit all that in?

Guy Leschziner: 02:49 The answer to that is with great difficulty. I think it's always a bit of a juggling act and certainly it's a case of prioritizing certain projects at any one time. So I think probably everything suffers including personal life, but it's just a case of trying to achieve that right balance.

Jeff Mann: 03:09 So it's probably an impossible question, what's a typical day for the clinical lead at Guys?

Guy Leschziner: 03:15 The typical day is much like any other consultant really. I do clinics and I do ward rounds on the neurology side. Some management issues, particularly in terms of dealing with a very big service like the Sleep Disorder service here. We've got,

What are the barriers for consumer sleep wearables being taken seriously as accurate, reliable sleep measurement tools by the research and clinical communities?

In the second part of this discussion we talk about the problems of proprietary algorithms, raw data access, and the challenges that need to be met by both science and commerce.

For Part 1 of the discussion see: http://sleepjunkies.com/the-great-sleep-tracker-debate-part-1

Prefer to read? Download the full episode transcript here

Skip to sections:

* 2:52 The difficulty in creating validation standards for consumer sleep trackers

* 4:17 Do consumer sleep trackers need to be regulated?

* 5:45 Getting 'under the hood', proprietary algorithms, raw data access

* 7:02 Understanding commercial incentives, intellectual property

* 8:25 Stability of data, algorithm updates, lack of transparency 

* 9:12 People are basing health decisions on consumer sleep trackers

* 10:18 Consumer wearables have great potential but they are 'black boxes'

* 11:00 Data privacy, cloud-based platforms, security

* 12:00 Data loss. How reliable are consumer wearables?

* 15:23 The danger of using a sleep wearable if you have a sleep disorder

* 19:10 Putting manufacturer's claims into the spotlight

* 24:08 Wearables that have already been validated, Fitbit, Jawbone, Oura Ring

* 25:19 Choosing a demographic for the validation studies 

* 26:28 Total sleep time (TST) estimations are pretty good in consumer wearables 

* 27:21 Will consumer wearables ever be able to do accurate sleep staging?

* 29:33 Sleepscore - are commercial, proprietary validation systems useful?

* 31:54 What's are some general tips for choosing a sleep tracker?

* 35:43 Why there's no such thing as the 'best sleep tracker'

* 36:38 Orthosomnia, when sleep tracking can cause anxiety

* 40:47 A summary of all the issues discussed

This episode’s guest:

Jesse Cook is a doctoral student within the Clinical Psychology program at the University of Wisconsin-Madison under the primary mentoring of David Plante, MD, PhD. Previously, he completed his undergraduate degree at the University of Arizona, whereby he assisted in projects directed by Dr Richard Bootzin.

Jesse's research primarily focus on the assessment and treatment of persons with unexplained excessive daytime sleepiness. Additionally, he has published multiple papers evaluating the utility and ability of wearable consumer technologies as a sleep assessor, relative to PSG.

You can reach Jesse by email at [email protected]

Resources:

Jesse Cook Researchgate: https://www.researchgate.net/profile/Jesse_Cook3

Jesse on Twitter: https://twitter.com/SleepAndSports

Review: Wearable Sleep Technology in Clinical and Research Settings: https://bit.ly/2K4e9MV

Fitbit/NIH research collaboration: https://bit.ly/2RUzsDa

Fitbit Alta HR validation study: https://bit.ly/2Ufbqor

Fitbit Flex validation study: https://bit.ly/2TVPLga

Jawbone UP3 validation study: https://bit.ly/2UeilhT

American Academy of Sleep Medicine: https://aasm.

How accurate is your sleep tracker? Are consumer sleep wearables good enough to used for research and clinical purposes? Join us as we navigate the complex issues surrounding marketing claims, scientific validation, reliability, raw data and why 'black boxes' technology is an impediment to research.

In this first instalment of a 2-part episode, we talk about the rapid improvement that consumer sleep tracker have made in a short amount of time, and how, compared to expensive validated technology like actigraphy, could potentially unleash powerful new ways to advance sleep science.

For Part 2 of the discussion: http://sleepjunkies.com/the-great-sleep-tracker-debate-part-2

Prefer to read? Download the full episode transcript here

Skip to sections:

* 2:48 Introducing Jesse Cook

* 4:43 Discussing the review 'Wearable Sleep Technology in Clinical and Research Settings'

* 6:50 The lack of incentives for rigorous validation of consumer sleep trackers (CST)

* 10:18 CST have great potential but they are 'black boxes'

* 13:29 Actigraphs and the first generation consumer sleep wearables 

* 16:20 Newer generation sleep wearables are getting much more accurate

* 21:52 Is it worth paying $1000 for a clinical actigraph?

* 25:21 Comparing CST measurement techniques to polysomnography 

* 31:32 REM sensitivity of CST has improved from 30% to 60% in only a few years

* 32:40 The problem with detecting sleep from 'motionless wake'

* 37:02 Machine learning - the 'low hanging fruit' to improve accuracy of CST

* 40:09 Challenge for doctors when patients report use consumer sleep trackers

* 41:37 Fitbit, NIH and big data initiatives and future potential

This episode’s guest:

Jesse Cook is a doctoral student within the Clinical Psychology program at the University of Wisconsin-Madison under the primary mentoring of David Plante, MD, PhD. Previously, he completed his undergraduate degree at the University of Arizona, whereby he assisted in projects directed by Dr Richard Bootzin.

Jesse's research primarily focus on the assessment and treatment of persons with unexplained excessive daytime sleepiness. Additionally, he has published multiple papers evaluating the utility and ability of wearable consumer technologies as a sleep assessor, relative to PSG. You can reach Jesse by email at [email protected]

Resources:

Jesse Cook Researchgate: https://www.researchgate.net/profile/Jesse_Cook3

Jesse on Twitter: https://twitter.com/SleepAndSports

Review: Wearable Sleep Technology in Clinical and Research Settings: https://bit.ly/2K4e9MV

Fitbit/NIH research collaboration: https://bit.ly/2RUzsDa

Orthosomnia: http://jcsm.aasm.org/viewabstract.aspx?pid=30955

Philips Actigraphy devices: http://www.actigraphy.com/solutions/actigraphy.html

Sleep tracking guide: http://sleepjunkies.com/the-ultimate-guide-to-sleep-tracking/

More Episodes:

Full transcript:

Jeff Mann: 02:18 Good afternoon. I'm joined here with Jesse Cook. Hi Jesse and thanks for joining us today.