How to Improve the Quality of Your Sleep (with Whiskey)
Host: Michael Duncan
Drink: The Balvenie Whiskey
Guest: Sleep Specialist - Martin Mcphilimey
Wake up Jeff, you’re just showing off. Some of us need to learn how to sleep better.
In this week's episode, we're exploring how we can achieve a better sleep at night. Sleep specialist Martin Mcphilimey shares how we can improve the quality of our sleep, and sustain a sleep routine.
This round is on Michael Duncan with the support of Matt Hanham, Travis Hayto, Jacob Moffit, and Conrad “Swaggy C” Francis. The Simple Minds Podcast unravels topics such as personal development, philosophy, life and business - one drink at a time.
- Who is Martin Mcphilimey? [0:00]
- A schooling on sleep [10:00]
- Simple Minds sleep habits [20:00]
- Tips to improve the quality of sleep [46:50]
Who is Martin Mcphilimey? [0:00]
Martin Mcphilimey is a respiratory and sleep scientist, and resident brekkie club member with the Simple Minds gang.
How do you say his name? The guys had some ideas.
“Fartin Martin Mcfibbly”
Guys, no one is going to want to guest on the podcast if all we do is bully them.
Back to Martin.
Martin’s studies began with a sport and exercise degree and then onto a research masters in respiratory physiology. His primary focus was on how the respiratory muscles can improve exercise. From there, he went on to work in a hospital and train as a sleep scientist.
After his training, he decided to study in Australia - the best place in the world to study sleep. Home of the sleep ap machine invention! The sexiest country.
Martin is with us today to discuss our own sleep habits, and how we can improve the quality to ensure we are maximizing our potential during the day.
A schooling on sleep [10:00]
Before the recording of this week’s episode, Martin set down a challenge. No caffeine and no tech an hour before sleep - for a week. It’s been a rough one guys.
Everyone did okay with the challenge, apart from Conrad who didn’t know there was caffeine in an English brekkie tea. So close mate.
The goal was to get everyone to feel a noticeable difference in their performance during the week. Unfortunately, I don’t think the week was long enough to wean everyone off their coffee addictions.
Martin explains that the first thing to go when you’re sleep deprived is your memory. Without sleep, your brain misses out on the stage where it’ll store all the information you’ve learnt during the day.
There are 4 stages of a sleep cycle. Rem. And non-rem. AKA rapid eye movement and non-rapid eye movement.
Non-rem has three levels. You’re gonna want to achieve all of them to unlock your full potential.
Level one: Light sleep
Level two: Deep sleep
Level three: Your body consolidates your memories
During rem is when your body will store your motor skills. So don’t even bother trying to achieve your handstand dreams, if you're not getting a solid 7 hours. Pack it up, everyone. Go home.
Now that we’re educated on sleep, let’s expose everyone.
Simple Minds sleep habits [20:00]
Unsurprising Conrad is too evolved for sleep. Too much content to consume. Fair point. He’s not here for the long life, but a great life.
For everyone else, the recommended amount of sleep you should be getting is 7 hours. During this time, your body will be able to repair and store motor skills and consolidate your memory. But we’ve got shit to do, man.
Here’s how many hours the Simple Minds gang get -
Conrad: 4-5 hours
Matt: 6 hours
Travis: 6-7 hours
Michael: 7 hours
Michael: 7-8 hours
Travis says that he’s able to sleep less by maintaining a diet that gives him enough energy throughout the day. He doesn’t drink coffee and stays away from sugary foods.
The group concludes that it’s all about the quality of your sleep and how you’re maintaining your energy throughout the day that matters.
“We don’t have a lot of time left but...” - Matt [46:00]
“Why mate? Feeling tired?” - Conrad [46:00]
Alright, moving on quickly. Time is of the essence.
Tips to improve the quality of your sleep [46:50]
Whether or not you’re working towards a goal, we all need to sleep. The quality of sleep will always outweigh the quantity of sleep you get every night. If you’re someone who struggles to switch off or settle the activity buzzing away in your brain - Martin has some sure-fire tips to get you some solid z’s.
- Routine - We are built to love a good routine. We thrive when we settle into a routine that works for us. Start going to sleep and waking up at the same time every day.
- Dim your lights - When the sun goes down dim all the lights in the house and turn off any that aren’t in use.
- Stop looking at your phone - Your body will produce more melatonin allow your body to calm down and gear up for a good night's sleep.
- A warm shower before bed - Your core body temp needs to drop a degree before you’re able to fall asleep.
Matt also mentioned he likes to wear an attractive pair of yellow glasses every now and then to dim the blue light from screens.
“Have you taken up rifle shooting too?” - Michael [49:00]
“That’s the best thing I’ve heard you say, I hope that makes the blog” - Conrad [49:30]
Congrats on your first landed joke Mike! It’ll be ingrained in history forever now. Right here. On this blog. What a day to be alive.
Subscribe to the Simple Minds podcast for more quality banter and the occasional practical tip.
What’s your sleep habit and routine?
Mentioned in This Episode