#46 - Sleep and Teens
Matt returns with Dr. Craig Kanapari to discuss sleep in teens and how biological and hormonal changes occur at a young age, usually around 11-13. The most clear determinant of sleep duration in a teen is wake time, and enforcing a wake time inappropriate to the teen's natural sleep period can lead to insomnia-like symptoms and create conflict. The single greatest threat to a teen's sleep schedule is early high school start times. California recently signed a law to address this, and ot...
24 Huhti 202331min
#45 - Sleep and Kids Pt.3
Today Matt’s discussion with Dr. Craig Canapari continues, delving into the major changes in sleep that a child will go through from the ages of one to ten. This includes how regularity and appropriate sleep opportunities are important for getting good sleep, and potential medical issues that can arise from not getting enough sleep, such as snoring and restless leg disorder. They also discuss when during child development it can be wise to reduce napping and switch to monophasic (single...
10 Huhti 202323min
#44 - Sleep and Kids Pt.2
Today Matt’s discussion with Dr. Craig Canapari continues, as they delve into the science behind sleep training. Together they cover what it is and when it may be an appropriate technique. Dr. Craig Canipari provides an overview of the different methods of sleep training - ranging from simple bedtime routines, to extinction (also known as cry it out) - as well as some of the historical context behind the technique, and also the controversies and alternatives. It is such a personal...
27 Maalis 202327min
#43 - Sleep and Kids Pt. 1
Today Matt begins a new series all about sleep in infants, in kids, in teenagers, and in parents. He is joined by Dr. Craig Canapari one of the world leaders in pediatric sleep medicine. Dr. Canapari has also written a fantastic book on sleep for babies, kids and parents called, It's Never Too Late to Sleep Train. Enjoy the first episode in a new series, with some show highlights below! Please note that Matt is not a medical doctor, and none of the content in this podcast should...
13 Maalis 202339min
#42 - Sleep and Exercise Pt. 4
On today’s episode, Matt goes beyond the if and the what type of exercise to discuss the when. Which is to say, does the timing of exercise matter when it comes to sleep improvements? Based on his experience working on insomnia, Matt would previously have recommended avoiding mid-to-late evening exercise as the resulting rise in core temperature could harm your chances for good sleep. However, it’s since been discovered that the evidence is quite the contrary, mostly allowing us to abandon th...
27 Helmi 202321min
# 41 - Sleep and Exercise Pt. 3
Today, Matt focuses on how the type, intensity, and duration of exercise affect its impact on sleep. A study of middle-aged adults split its active group into three subgroups: moderate-intensity aerobic exercise, high-intensity aerobic exercise, and moderate-to-intense weight/resistance training. The groups performing aerobic exercise got more beneficial sleep effects, while surprisingly, the greatest improvement was in the moderate rather than the high-intensity group. These findings replica...
13 Helmi 202326min
# 40 - Sleep and Exercise Pt. 2
This week, Matt goes deeper into the relationship between sleep and exercise. More specifically, does daytime exercise change the stages and types of sleep? Deep sleep is critical for various functions, so anything that can increase it is desirable. Older adults have an inherently difficult time generating deep non-REM sleep; however, a study showed that the amount can shoot up by 40% following a day with modest exercise. Moreover, it indicated that participants’ cognitive functioning was sig...
30 Tammi 202322min
