Sleep Talk - Talking all things sleep

Highlights from Day 1 of the Sleep 2016 meeting in Denver. Topics highlighted today are: insomnia, hypersomnia and sleep science. 

For more Sleep Talk episodes including our monthly in depth podcast, go to SleepHub.com.au, subscribe via iTunes or your favourite podcast app, or download the Sleep Talk app from the iOS app store. 

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Are you busy all the time? Feeling tired? Not sleeping well? Being busy and missing out on sleep can have an impact on performance and make people less effective leaders. Learn about the impacts of lack of sleep on work and performance and strategies to get sleep back on track. This month's guests are Dr Christopher Barnes from University of Washington and Simon Kinsella from CPConsulting. 

Audio Timeline:

• 00:00 - 07:00 Busyness and sleep
• 07:00 - 09:35 What's in the news about sleep?
• 09:35 - 13:23 Theme: Too busy to sleep
• 13:23 - 26:12 Guest interview - Christopher Barnes
• 26:12 - 41:11 Guest interview - Simon Kinsella
• 41:11 - 42:08 Where to go for more information on busyness and sleep
• 42:08 - 43:42 Clinical tip of the month - Good Sleep: It's Not About the Night
• 43:42 - 45:48 Pick of the month: Moira - ACP guidelines for treatment of insomnia
• 45:48 - 46:50 Pick of the month: David - Dangerously Sleepy (book)
• 46:50 - 48:51 What's coming up in the next month?

Next episode (July 11th 2016): Update from Sleep 2016

Links mentioned in the podcast:

• American Time Use Survey research
• Senate Sleepover
• Sleep 2016 meeting
• Sleeping Like a Mum: Quantity vs Quality - Webinar
• Having a sleep study - video
• White Noise and Sleep
• Stress performance curve - video
• Gary Vaynerchuk - Instagram post
• Christopher Barnes - bio at University of Washington
• Simon Kinsella - CPC Consulting
• Melbourne Sleep Disorders Centre - clinic website
• Freakonomics Radio - podcast on economics of sleep
• Good Sleep: It's Not About the Night - Huffington Post
• Guidelines on Managing Insomnia in Adults - American College of Physicians
• Cognitive behavioural therapy for insomnia - podcast
• Cognitive behavioural therapy for insomnia - blog post
• Dangerously Sleepy - book
• Australasian Sleep Association Conference - Adelaide 20-22 October 2016
• Email us with suggestions, comments or products for review

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Welcome to Sleep Talk snapshots where we aim to bring you the latest updates in sleep as they occur. This episode features an excerpt from an interview with Christopher Barnes from University of Washington, talking about the impact of loss of sleep on work performance. Brought to you by SleepHub.com.au 

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New parents often have to deal with disturbed sleep. What impact does this have and what can be done to reduce these impacts? Dr Bei Bei from Monash University and The Royal Women's Hospital discusses what the research in this area shows. Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk, talking about all things sleep.

Audio Timeline:

• 00:00 - 05:08 What's in the news about sleep?
• 05:08 - 06:48 Theme introduction: Sleep in New Parents
• 05:36 -  25:53 Guest interview - Dr Bei Bei
• 25:53 - 28:57 Summing up: Sleep in New Parents
• 28:57 - 30:50 Clinical tip of the month - Build your team and have a plan
• 30:50 - 31:52 Pick of the month: Moira - Baby Love by Robin Barker
• 31:52 - 32:54 Pick of the month: David - Royal Society report on sleep
• 32:54- 34:17 What's coming up in the next month?

Next episode (June 13th 2016): Too busy to sleep?

Links mentioned in the podcast:

• The Sleep Revolution - Book by Arianna Huffington
• Sleeping Like a Mum: Quantity vs Quality - Webinar 
• Living with Narcolepsy - podcast episode
• Email us at [email protected]
• Sleep Talk podcast
• Golden Door Health Retreat
• How can health retreats help your sleep?
• Dr Bei Bei - Monash University profile
• Dr Bei Bei research group profile - Monash University
• Review article on sleep and mood in mothers
• Depressive symptoms in fathers - research from 2015
• Centre for Women's Mental Health
• Cognitive behavioural therapy for insomnia - podcast
• Cognitive behavioural therapy for insomnia - written post
• Maternal and Child Health Services - Victoria
• Mother baby unit - Masada Private Hospital
• Mother baby unit - Monash Medical Centre
• What were we thinking? - Jean Hailes Foundation
• Sleep Right, Sleep Tight - Tweddle book on settling using Feed, Play, Sleep routine
• Maternal and Child Health Services - Victoria
• It takes a team to manage sleep
• Have a plan to manage insomnia
• Baby Love - book by Robin Barker
• Royal Society report on sleep
• Sleeping Like a Mum: Quantity vs Quality - Webinar 
• Write a review on iTunes

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Narcolepsy can have significant impact on health and function, which can also affect work and family. Often in managing narcolepsy the focus is on medication, but medications are often only partially effective. Learning how to live with these ongoing symptoms and reduce their impact is an important part of living well with narcolepsy.

For more information on narcolepsy, see our narcolepsy page and listen to episode 2 of Sleep Talk where we talk about narcolepsy diagnosis and treatment

Audio Timeline:

• 00:00 - 00:48 Introduction
• 00:48 -  04:14 What's in the news about sleep?
• 04:14 - 05:36 Theme introduction: Narcolepsy
• 05:36 -  32:42 Guest interview - Jacqui Tomlins: Living with narcolepsy
• 32:42 - 34:28 Clinical tip of the month - Build your own team
• 34:28 - 36:05 Pick of the month: Moira - What makes a good life?
• 36:05 - 37:47 Pick of the month: David - Waking, Dreaming, Being
• 37:47 - 38:54 What's coming up in the next month?

Next episode (May 9th 2016): Sleep in New Parents

Links mentioned in the podcast:

• Sleep Talk podcast episode 2 - Narcolepsy: Diagnosis & Treatment
• What is sleep eating?
• What is narcolepsy?
• Dating with narcolepsy - Julie Flygare in Women's Health
• Claire Crisp's site
• Narcolepsy page on SleepHub
• Sleep Talk podcast episode 2 - Narcolepsy: Diagnosis & Treatment
• Stanford Center for Narcolepsy
• Julie Flygare's site
• Wide Awake and Dreaming - Julie Flygare's book
• Narcolepsy Support Australia
• Narcolepsy Network
• What makes a good life? - TED talk
• Waking, Dreaming, Being - Evan Thompson

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What's the role of sleep in optimising sporting performance? What are some strategies around sleep athletes can put in to place? How can athletes reduce the impact of poor sleep and travel? To discuss these questions, Moira and David are joined by Ian Dunican from Sleep4Performance and Sarah Wall from NETFIT Netball. 

Audio Timeline:

• 00:00 - 01:27 Introduction
• 01:27 - 04:46 What's in the news about sleep?
• 04:46 - 06:58 Theme introduction: Sleep and sport
• 06:58 - 23:41 Guest interview: Ian Dunican - Sleep and sporting performance
• 23:41 - 35:39 Guest interview: Sarah Wall - What else can athletes do to optimise performance?
• 35:39 - 36:06 Where to find our guests online
• 36:06 - 37:22 Clinical tip of the month - Don't try too hard to sleep
• 37:22 - 38:28 Pick of the month: Moira - Strategies for sleep for athletes
• 38:28 - 40:56 Pick of the month: David - Online CBT for insomnia & depression symptoms
• 40:56 - 42:41 What's coming up in sleep? Next month - Living with narcolepsy

Links mentioned:

• World Sleep Day
• Wearable technologies for sleep monitoring and health - Webinar
• Is snoring bad for you?
• Helping your kids to get to sleep at bedtime - Essential Baby
• Should you hit snooze?
• Fatigue Avoidance Scheduling Tool (FAST) - Fatiguescience
• Sleep diary template
• Managing sleep and jet lag - E-book
• Dreamcatchers Wellbeing Academies
• Ian Dunican on Twitter
• Ian Dunican  Facebook
• Sleep4Performance website
• NETFIT Netball on Instagram
• NETFIT Netball website
• Dreamcatchers wellbeing academies
• Strategies for sleep for athletes - Australian Institute of Sport
• Online CBT for insomnia and depression symptoms - Research paper
• SHUTi - online CBT program
• Golden Door Health Retreat

See omnystudio.com/listener for privacy information.

Not sleeping well? The good news is effective non-drug treatments are available. The most effective of these is cognitive behavioural therapy for insomnia (CBT-I). CBT-I consists of 5 core components which include both cognitive and behavioural strategies. To help understand CBT-I and how it can be used David & Moira are joined by Dr Curt Gray and Dr Tony Fernando, psychiatrists expert in the treatment of insomnia. 

Audio Timeline:

• 00:00 - 00:37 Introduction
• 00:37 - 04:55 Getting kids up for school / delayed sleep phase
• 04:55 - 06:58 Sleeping in the heat
• 06:58 - 07:55 Role of medications in managing insomnia
• 07:55 - 21:35 What is cognitive behavioural therapy for insomnia?
• 21:35 - 27:10 Guest interview - Dr Curt Gray: Group vs individual CBT-I
• 27:10 - 30:09 Moira and David discuss group vs individual CBT-I
• 30:09 - 38:28 Guest interview - Dr Tony Fernando: Sleep restriction
• 38:28 - 40:06 Moira and David discuss sleep restriction
• 40:06 - 41:00 Where to access CBT-I
• 41:00 - 42:56 Clinical tip of the month - There's more to CBT-I than sleep hygiene
• 42:56 - 43:40 Moira - Guidelines on managing circadian rhythm disorders
• 43:40 - 45:29 Pick of the month: David - Book: The Patient Will See You Now
• 45:29 - 46:29 Summary: Next month - Sleep and Sporting Performance

Links mentioned in the show:

• Can't get your teenager out of bed
• Circadian rhythm disorders - including delayed sleep phase
• Sleeping in the heat
• Medication for insomnia
• Cognitive behavioural therapy for insomnia
• Sleep Talk podcast - Episode 1: Insomnia
• Meta-analysis on cognitive behavioural therapy for insomnia
• Behavioural vs cognitive therapy - Allison Harvey
• CBT-i Coach - App to aid insomnia treatment with a psychologist
• Sleepio - online CBT-I program (UK-based)
• Shuti - online CBT-I program (US-based)
• Swinburne University's Mental Health Online portal
• Towards Better Sleep - Group therapy for insomnia (Brisbane)
• Sleep restriction in general practice
• Sleep restriction - Design your own sleep restriction program
• Sleep diary form
• SleepHub's page on insomnia
• Sleep Health Foundation - Information on sleep
• CBT-I providers in Australia:
  • Melbourne Sleep Disorders Centre - individual and group CBTi
  • Towards Better Sleep - Brisbane based group CBTi
  • Insomnia clinic at Woolcock Clinic - Sydney based CBTi program
  • Adelaide Institute of Sleep Health - Mixed group and individual sessions
  • Dr Melissa Ree - Perth-based psychologist
• Clinical guidelines on the management of circadian rhythm disorders
• The Patient Will See You Now - Eric Topol

See omnystudio.com/listener for privacy information.

Narcolepsy can be difficult to diagnose and manage. Moira and David discuss narcolepsy, what is it and how is it diagosed and treated? They are joined by guests, Dr Simon Frenkel, a sleep physician, and Jacqui Tomlins, who has narcolepsy. 

Audio Timeline:

• 00:00 - 03:08 What's in the news about sleep this month?
• 03:08 -  15:15 Guest interview - Dr Simon Frenkel: Diagnosis and treatment
• 15:15 - 31:40 Guest interview - Jacqui Tomlins: Living with narcolepsy
• 31:40 - 34:09 Clinical tip of the month - Role of psychological support in narcolepsy
• 34:09 - 37:40 Pick of the month - Dreamland - Book / Light therapy vs fluoxetine for depression
• 37:40 - 39:10 What to look out for in sleep over the next few months

Links mentioned in the podcast:

• Make sleep a priority - Huffington Post
• Product reviews on SleepHub
• Too scared to sleep? Sleep and fear
• What is narcolepsy?
• Medications used to treat narcolepsy
• Accessing Xyrem in Australia
• SleepHub's narcolepsy page
• Stanford Center for Narcolepsy
• Julie Flygare's blog
• Narcolepsy Support Australia
• Dreamland by David K Randall
• Light therapy vs fluoxetine for depression
• Sleep 2016 conference in Denver

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Moira and David introduce themselves and the Sleep Talk podcast. They also discuss insomnia, including what insomnia is and how it's treated. This month's guest interview is with Dr Curt Gray (psychiatrist) on managing insomnia with anxiety and depression. 

Audio Timeline:

• 00:00 - 04:05 Welcome to Sleep Talk - a new podcast on sleep
• 04:05 - 12:30 Who are your hosts?
• 12:30 - 17:00 What's in the news about sleep this month?
• 17:00 - 24:53 Insomnia - What is it? How is it approached and managed?
• 24:53 - 34:18 Guest interview - Dr Curt Gray: A psychiatrist's approach to insomnia.
• 34:18 - 35:36 Clinical tip of the month - Listen to emotion in language around sleep
• 35:36 - 39:30 Pick of the month: Paper on sleep in pre-historic societies / CBTi Coach

Links mentioned in the podcast:

• What are your sleep rules?
• Towards Better Sleep - Group therapy for insomnia (Brisbane)
• SleepHub's page on insomnia
• Sleep Health Foundation - Information on sleep
• Jerome Seigel's paper on sleep in pre-historic societies
• CBT-i Coach - App to aid insomnia treatment with a psychologist

See omnystudio.com/listener for privacy information.