Speaker 1 0:42

Hello , hello and welcome . I totally forgot , did not realize we have the wrong branding over here . There we are , hello guys , and welcome to the Beauty of Breathing podcast . I have a very special guest with us today . She's a really good friend of mine , molly Eastman . Welcome , welcome . Yes , 100% . So I know that you're like the queen of circadian rhythm and I cannot wait for you to share some of that with us . But I do want to start by sharing with everybody how we first met . I know it's crazy because , um , stanley Liu , dr Stanley Liu invited me to come to Stanford to the good sleep lecture that they have every year , and if you guys know Stanley , you know how much he is into sleep technology . So they also had some really cool companies over there talking about technology and he had also invited Molly .

Speaker 1 2:23

So we met over there . It was May of 2022 , something like that . And then , yeah , then it was like two weeks after and I had no idea and you guys started asking me so you're going to sleep 2022 ? I'm like what is that ? And you guys yeah , you guys said it's in North Carolina this year . I was like I can drive to North Carolina .

Speaker 2 2:50

It's going to be easy . So then we met again over there and oh my goodness , the rest is history .

Speaker 1 2:55

I've been learning so much from you , and I would love for you to introduce yourself to our listeners and let them know who you are . How did you end up in the sleep field ? Thank you that is incredible . So let's talk a little bit about circadian rhythm . What is it exactly and why should we be paying attention to it ?

Speaker 1 4:15

Silence as we have a bright white light on my face right now , and it's okay at this time . However , it stays on until 10 pm , when I finish working . You know what is the big problem with all of these artificial lights that we have nowadays ? No-transcript .

Speaker 1 9:55

Yeah , hmm wow , this is so interesting that you mentioned that I have found myself , uh , when I decide to stay up late for work or for any other reason , then my thoughts are totally different . Around that time midnight one in the morning it's like all of a sudden you're scared , you're more fearful , you know , and I've caught myself going like hold on . It was 8pm not long ago and I wasn't having these feelings and these thoughts . Why now Nothing has really changed ? You know , I'm still safe . So that is so interesting . You mentioned that I did not know there was research behind it .

Speaker 2 11:30

Okay , um , um .

Speaker 1 13:02

Mm-hmm . So for the general public , right now , Mm-hmm .

Speaker 2 14:51

So for the general public , right now , if I just want to kind of reset and realign my circadian rhythm , what are some basic things that I can do ? Thank you , mm-hmm yeah .

Speaker 1 15:25

Mm-hmm .

Speaker 2 15:26

Thank you oh my gosh , yeah , oh my gosh , yeah , yeah , yeah , yeah , yeah , yeah , yeah , yeah , yeah , yeah , yeah , yeah , yeah , yeah yeah .

Speaker 1 15:53

Yeah , yeah , yeah , yeah , yeah , yeah , yeah , yeah , yeah , yeah , yeah , yeah , yeah yeah .

Speaker 2 16:13

Yeah , yeah , thank you . Yes , wow , perfect , okay . So I'm going to go ahead and share my screen . I'm going to go ahead and share my screen .

Speaker 1 17:17

Okay , thank you , you ah Thank you 100% .

Speaker 1 18:44

Mm-hmm people don't realize that the melatonin , the cortisol , these are all hormones and these hormones are connected to a clock and that's your circadian rhythm . So that's why we recommend the bright light in the morning . Make sure you take your glasses off . You want also your eyes to be free and clear . Nothing in the way . This morning , when Zoe woke up , I told her to take the dog out and it was this beautiful sun shining out there and I was like go ahead and just hang out there for a minute , Get your sun also in the morning . So , so important . But it's because it's what kind of regulates your body clock . It is this light and this darkness .

Speaker 1 20:01

So , yes , in order for the melatonin to be released at night , you have to make sure that all the other things are also in place to get this clock to start going . There are so many other hormones that are so important that are supposed to be released in the middle of the night , whenever you are in deep sleep . You know we talk about all the time ghrelin and leptin . That is going to help you stay full or feel full during the day and not get you so hungry . And then if you're not breathing well , if you're not reaching deep sleep , then everything is just out of whack Again the chicken or the egg . What do you work on first ? You know we , we all know that all these issues can come , but is it the poor sleep that's causing your whole health to kind of go downhill ? We could literally stay here for hours and keep talking about Thank you .

Speaker 1 21:24

I wish it was a woman that found out .

Speaker 2 21:56

Yes , discovered . Yes , mm-hmm .

Speaker 1 22:20

Thank you , wow , wow , wow , wow , yes and I wonder if that has to do with the connection of melatonin and insulin , how it's inversely related , mm , hmm .

Speaker 2 24:38

Mm , hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm-hmm , mm um . Yes no-transcript .

Speaker 1 29:15

As the the sun goes down , I try not to have any bright lights on , so so I got them the , the Phillips lights that you can choose the color , and I put it as the lamps in their room . So as soon as we're ready to go to bed and we go upstairs , both of their rooms are already red . That's the only light that they're allowed to have and you can kind of , you know , measure if you want a little bit of light , a lot of light . But this is so interesting and you can , you know , timer these things where it turns on already in red and then it shuts off after they fall asleep a little bit after . But I felt like it was a really easy way to put that into our routine . Thank you , mm-hmm . Mm-hmm , you're growing . Oh , oh , oh .

Speaker 2 30:45

Oh , wow , wow .

Speaker 1 31:13

Mm-hmm , mm-huh .

Speaker 2 31:22

Uh-huh , uh-huh , uh-huh , uh-huh , uh-huh , uh-huh .

Speaker 1 31:32

Uh-huh , uh-huh , uh-huh , uh-huh , uh-huh , uh-huh , uh-huh , uh-huh , uh-huh , yeah , so I think that's a great question I think that's a great question .

Speaker 2 32:02

I think that's a great question .

Speaker 2 32:04

I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question . I think it's really important to get the right approach to the language , and the language is a very important part of the communication . I think that's really important . I think that's really important . I think that's really important . I think that's really important . I think that's really important . I think that's really important . I think that's really important . I think that's really important . I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question . I think that's a great question .

Speaker 1 33:11

Uh-huh sorry we have a comment I have to read . Love the black garbage bag story . I did the same thing when I was a medical student years ago and could not afford drapes . Great , deep way to keep the dark and sleep . Well , thank you . This is great . Before . Yes , before we go , one last thing that I want you to share with us . I know you have so much knowledge around all of these different ways that we can keep up no-transcript .

Speaker 2 38:02

I'm sorry . I Thank you , mm-hmm . Thank you .

Speaker 1 38:09

Molly 100% , and the more that you talk , the more questions I have . But I know that we are out of time , so we're going to have to do this again at another time . Thank you so much for your time , for hanging out with us and for sharing so much incredible knowledge with our listeners . We really appreciate you . If you guys want to keep up with Molly , please go follow her podcast it's Sleep is a Skill and her Instagram is mollyeisman . Go check her out and enjoy everything that she has to offer out there . Thank you so much for hanging out with us today . All right , awesome . Thank you so much . Have a wonderful day , everybody . We'll see you later . Bye , bye .

Speaker 2 38:58

Ta-da .