[Music]
it was the year 2000 I was on my
non-commissioned officers course in the
Irish army
I’ve been awake for about 40 44 hours I
can’t remember
I was tired my eyes hurt it was my turn
to be century I was on duty it was about
3-4 talk in the morning and I was
responsible for keeping an eye out all
of a sudden I heard a whisper into my
ear are you asleep
wait I’m awake I’m awake I’m wet no you
were asleep I have fallen asleep
involuntary I did not remember falling
asleep and I was actually dreaming that
I was keeping a watch on this area you
laugh because it’s happened to you
fast forward 12 years now I was in
Leadville a small town two miles above
sea level in the Colorado Rockies and I
was undertaking a 100 mile continuous
run through the mountains at about 27
hours in today’s run
I was aren’t feel tired it was dark I
was hungry and I was feeling very very
sorry for myself when I know it’s this
little dog running the front mirror at
coyote
I’ve whistled at the dog and I called
him back he ran ahead and looked back at
me as if to say come on keep coming
I chased I ran after the dog and
eventually I got to the dog and it was a
tree stump you see after many hours have
been awake low amount of calories I was
starting to hallucinate or what
ultrarunners called bunking of a
starting to lose my mind fast forward
now to 2017 now I work with mining
companies oil and gas rail and so on and
I research with the Center for sleep
science at University of Western
Australia will lead outlets in how we
can use sleep for performance so when
we’re awake sleepiness increases over
time or what you may have heard been
called sleep drive and when we’re awake
for 17 hours or for 24 hours we see a
decline to our cognitive performance now
in our society we can equate this with
blood alcohol concentrations we all know
what 0.05% is we wouldn’t drive while
intoxicated as level or we wouldn’t
operate machinery when we’re awake at 17
hours it’s the equivalent to being
intoxicated 0.05 percent in terms of our
cognitive performance and indeed when
we’re awake for 24 hours is the
equivalent of 0.08 percent now you might
think but I take caffeine I take
sleeping tablets I can trick that
sleepiness well unfortunately you don’t
all you’re doing is masking the effects
of sleepiness or Delaine sleepiness the
only true one cure for sleepiness is
sleep exactly and what controls this or
what is responsible for this is a little
thing in the base of the hypothalamus in
your brand called SCN the super chasm
addict nuclei remember that as the body
clock which is responsible for
regulation
of your sleep and wake cycle and more so
other parts of your body take cues from
this cycle such as digestive system and
the respiratory system also so if this
is our sink the rest of your body may be
our sink now to synchronize this Sen we
need natural light or sunlight this may
explain when you travel overseas and you
experience a jet like this is a Dee
synchronization of this SCN or this
bodytalk which makes your stomach feel
sore or you’re a bit moody or a little
bit tired when you travel when we sleep
we go to a number of different sleep
stages and some of these you may have
heard about we break these out into two
broad categories REM sleep rapid eye
movement and non REM sleep
now we also lay through these different
stages of sleep throughout the night and
each of these stages is important for
different things non REM sleep is
important for physical repair and
recovery and REM sleep is important for
psychological repair and recovery or
given that sort of given your brand of
reboot overnight so now that we know it
is so what’s the impact of sleep or
what’s happening in our society well
here in Australia this year the sleep
Hope Foundation and Deloitte Access
Economics released some staggering data
with one in three people not achieved
enough sleep overnight
that’s between seven hours and nine
hours now the real statistic there is
actually 33% but as an Irish man I
didn’t want to say that so hence I said
one and three now they’re also the
negative impact to our community from
this lack of sleep is the fact that 394
Australians unfortunately lose their
lives in our country due to road traffic
accidents or industrial accidents each
year due to lack of sleep now if you
never cared about the people you may
care about the money
because 18 billion with ABI is lost each
year in this country due to lost
productivity due to poor sleep that
equates to about two and a half thousand
dollars per person in shift work
environments we now see that the World
Health Organization since 2008 has
determined that working shift work in
particular nightshift is a type two
aircars nogen so what does that mean it
means that it’s highly probable if you
work permanent nightshift
that your risk of developing cancer
increases significantly compared to
those who don’t this is in the same
group as anabolic steroids we also see
from research that when we work more
than 10 hours per day or in a shift that
the risk increases to us and it may
cause or lead to incidents and accidents
in the workplace now when we’re working
shift work not all hours of Wick or
operation are equal we can’t treat
people like machines we don’t get X
amount of widgets per hour and there is
human variation across the day and
indeed across the night you can see that
decline there in that graph that’s
between midnight and 6 a.m. and if we’ve
been awake during that time or
experienced shift work we’ll know how
our bodies function at this period now
you might think to yourself I’m an
executive or I’m a professional I work
in an office this doesn’t impact me well
it does sleep or lack of sleep does not
discriminate working long hours maybe
travel for business leads to jet-like
leads to decline and cognitive
performance which leads to a decline in
adequate business decision-making you
may be using caffeine to keep you awake
during the day and indeed you may be
using alcohol at nighttime as well to
relax yourself all of which can impact
our sleep now in some of the research I
do we’ve worked with some elite sport
athletes now this is a player here
hooked up to what we call
polysomnography Thor there’s nothing
wrong with him he’s completely fine and
he chose that blanket himself
this is Ted Faulkner who plays with the
Wallabies as well and this is what we
use to determine sleep disorders or how
to assess the prevalence of sleep
disorders remember I told you one in
five people have a sleep disorder well
it’s even more staggering one in three
there’s that number again or 33% of
these athletes had a sleep disorder so
it’s even higher in a population that we
thought would not have these sleep
disorders in similar data that we’ve
collected looking at the effect of
evening games and Super Rugby
competition on sleep we find that after
an evening game that sleep is affected
athletes don’t go to sleep – maybe half
– in the morning and then subsequently
sleep duration is reduced after that so
they don’t stay in bed the next morning
and actually achieve that sleep they
still wake up at their habitual early
time now we know that other things
happen after games such as socializing
after again media commitments but we
also see as well this relationship with
caffeine so we see caffeine significally
increases before the game during the
game and after the game which also
affects sleep because caffeine has a
half-life of four to six hours which
lines up perfectly with the time of the
game and the time that these athletes
fell asleep so consuming caffeine lately
even may affect her sleep so now that we
know this what can we do about it well
there’s three things we can take away
from today number one are we getting
enough sleep are we achieving seven to
nine hours per night are we at risk of
having a sleep disorder do we feel tired
during the day are we not performing as
well as we should be are we gaining
we’re a Ramudu are we irritable maybe we
need to see a sleep physician and maybe
we need to do something about this do we
plan for sleep or is it just something
we do when the day is over that we
passively achieve once work is done
families attended to and so on we plan
for our kids to go to sleep we have a
bad time relaxation we read a story do
we do the same thing as adults or do we
simply drink that last drink of wine and
jump straight into bed and expect to
initiate sleep are we properly planning
for our sleep how are we optimizing our
time of death did you know that between
nine and twelve o’clock in the morning
is the best time to make cognitive
decision
maybe that’s a good time to go and see
your boss about getting arrears are you
doing early morning training sessions at
high five six o’clock before you go to
work well did you know that in the
evening between 4:00 to 7:00 p.m. is the
best time for cardiovascular performance
and muscular strength maybe go to the
gym after work and not before work so if
you truly want to be the superhero of
your life maybe the answer lies within
your bed and maybe the answer is
sleeping and win thank you
[Applause]
you
[Music]
it was the year 2000 I was on my
non-commissioned officers course in the
Irish army
I’ve been awake for about 40 44 hours I
can’t remember
I was tired my eyes hurt it was my turn
to be century I was on duty it was about
3-4 talk in the morning and I was
responsible for keeping an eye out all
of a sudden I heard a whisper into my
ear are you asleep
wait I’m awake I’m awake I’m wet no you
were asleep I have fallen asleep
involuntary I did not remember falling
asleep and I was actually dreaming that
I was keeping a watch on this area you
laugh because it’s happened to you
fast forward 12 years now I was in
Leadville a small town two miles above
sea level in the Colorado Rockies and I
was undertaking a 100 mile continuous
run through the mountains at about 27
hours in today’s run
I was aren’t feel tired it was dark I
was hungry and I was feeling very very
sorry for myself when I know it’s this
little dog running the front mirror at
coyote
I’ve whistled at the dog and I called
him back he ran ahead and looked back at
me as if to say come on keep coming
I chased I ran after the dog and
eventually I got to the dog and it was a
tree stump you see after many hours have
been awake low amount of calories I was
starting to hallucinate or what
ultrarunners called bunking of a
starting to lose my mind fast forward
now to 2017 now I work with mining
companies oil and gas rail and so on and
I research with the Center for sleep
science at University of Western
Australia will lead outlets in how we
can use sleep for performance so when
we’re awake sleepiness increases over
time or what you may have heard been
called sleep drive and when we’re awake
for 17 hours or for 24 hours we see a
decline to our cognitive performance now
in our society we can equate this with
blood alcohol concentrations we all know
what 0.05% is we wouldn’t drive while
intoxicated as level or we wouldn’t
operate machinery when we’re awake at 17
hours it’s the equivalent to being
intoxicated 0.05 percent in terms of our
cognitive performance and indeed when
we’re awake for 24 hours is the
equivalent of 0.08 percent now you might
think but I take caffeine I take
sleeping tablets I can trick that
sleepiness well unfortunately you don’t
all you’re doing is masking the effects
of sleepiness or Delaine sleepiness the
only true one cure for sleepiness is
sleep exactly and what controls this or
what is responsible for this is a little
thing in the base of the hypothalamus in
your brand called SCN the super chasm
addict nuclei remember that as the body
clock which is responsible for
regulation
of your sleep and wake cycle and more so
other parts of your body take cues from
this cycle such as digestive system and
the respiratory system also so if this
is our sink the rest of your body may be
our sink now to synchronize this Sen we
need natural light or sunlight this may
explain when you travel overseas and you
experience a jet like this is a Dee
synchronization of this SCN or this
bodytalk which makes your stomach feel
sore or you’re a bit moody or a little
bit tired when you travel when we sleep
we go to a number of different sleep
stages and some of these you may have
heard about we break these out into two
broad categories REM sleep rapid eye
movement and non REM sleep
now we also lay through these different
stages of sleep throughout the night and
each of these stages is important for
different things non REM sleep is
important for physical repair and
recovery and REM sleep is important for
psychological repair and recovery or
given that sort of given your brand of
reboot overnight so now that we know it
is so what’s the impact of sleep or
what’s happening in our society well
here in Australia this year the sleep
Hope Foundation and Deloitte Access
Economics released some staggering data
with one in three people not achieved
enough sleep overnight
that’s between seven hours and nine
hours now the real statistic there is
actually 33% but as an Irish man I
didn’t want to say that so hence I said
one and three now they’re also the
negative impact to our community from
this lack of sleep is the fact that 394
Australians unfortunately lose their
lives in our country due to road traffic
accidents or industrial accidents each
year due to lack of sleep now if you
never cared about the people you may
care about the money
because 18 billion with ABI is lost each
year in this country due to lost
productivity due to poor sleep that
equates to about two and a half thousand
dollars per person in shift work
environments we now see that the World
Health Organization since 2008 has
determined that working shift work in
particular nightshift is a type two
aircars nogen so what does that mean it
means that it’s highly probable if you
work permanent nightshift
that your risk of developing cancer
increases significantly compared to
those who don’t this is in the same
group as anabolic steroids we also see
from research that when we work more
than 10 hours per day or in a shift that
the risk increases to us and it may
cause or lead to incidents and accidents
in the workplace now when we’re working
shift work not all hours of Wick or
operation are equal we can’t treat
people like machines we don’t get X
amount of widgets per hour and there is
human variation across the day and
indeed across the night you can see that
decline there in that graph that’s
between midnight and 6 a.m. and if we’ve
been awake during that time or
experienced shift work we’ll know how
our bodies function at this period now
you might think to yourself I’m an
executive or I’m a professional I work
in an office this doesn’t impact me well
it does sleep or lack of sleep does not
discriminate working long hours maybe
travel for business leads to jet-like
leads to decline and cognitive
performance which leads to a decline in
adequate business decision-making you
may be using caffeine to keep you awake
during the day and indeed you may be
using alcohol at nighttime as well to
relax yourself all of which can impact
our sleep now in some of the research I
do we’ve worked with some elite sport
athletes now this is a player here
hooked up to what we call
polysomnography Thor there’s nothing
wrong with him he’s completely fine and
he chose that blanket himself
this is Ted Faulkner who plays with the
Wallabies as well and this is what we
use to determine sleep disorders or how
to assess the prevalence of sleep
disorders remember I told you one in
five people have a sleep disorder well
it’s even more staggering one in three
there’s that number again or 33% of
these athletes had a sleep disorder so
it’s even higher in a population that we
thought would not have these sleep
disorders in similar data that we’ve
collected looking at the effect of
evening games and Super Rugby
competition on sleep we find that after
an evening game that sleep is affected
athletes don’t go to sleep – maybe half
– in the morning and then subsequently
sleep duration is reduced after that so
they don’t stay in bed the next morning
and actually achieve that sleep they
still wake up at their habitual early
time now we know that other things
happen after games such as socializing
after again media commitments but we
also see as well this relationship with
caffeine so we see caffeine significally
increases before the game during the
game and after the game which also
affects sleep because caffeine has a
half-life of four to six hours which
lines up perfectly with the time of the
game and the time that these athletes
fell asleep so consuming caffeine lately
even may affect her sleep so now that we
know this what can we do about it well
there’s three things we can take away
from today number one are we getting
enough sleep are we achieving seven to
nine hours per night are we at risk of
having a sleep disorder do we feel tired
during the day are we not performing as
well as we should be are we gaining
we’re a Ramudu are we irritable maybe we
need to see a sleep physician and maybe
we need to do something about this do we
plan for sleep or is it just something
we do when the day is over that we
passively achieve once work is done
families attended to and so on we plan
for our kids to go to sleep we have a
bad time relaxation we read a story do
we do the same thing as adults or do we
simply drink that last drink of wine and
jump straight into bed and expect to
initiate sleep are we properly planning
for our sleep how are we optimizing our
time of death did you know that between
nine and twelve o’clock in the morning
is the best time to make cognitive
decision
maybe that’s a good time to go and see
your boss about getting arrears are you
doing early morning training sessions at
high five six o’clock before you go to
work well did you know that in the
evening between 4:00 to 7:00 p.m. is the
best time for cardiovascular performance
and muscular strength maybe go to the
gym after work and not before work so if
you truly want to be the superhero of
your life maybe the answer lies within
your bed and maybe the answer is
sleeping and win thank you
[Applause]
you
[Music]
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