I’m really interested in learning more about sleep, so I did some searching and it turns out we have a world-renowned sleep expert here in Ireland. In Dublin in Fact. He’s name is Motty Varghese. He’s a senior Respiratory and Sleep Physiologist in St James's Hospital, Dublin since 2003.

We learn about Motty and how he got into this area and then I think I asked him everything I could think of about sleep.

You will be way more than 1% Better informed on Sleep after this.

Summary of what we covered:
•Where the passion and desire in the field of sleep
•Graduation as a respiratory and sleep physiologist & technologies
•Doing sleep studies for about 45millions people in India
•Working in Middle east and then moved to St. James in Dublin
•15 Years working St. James.
•Sleep Diagnostics and sleep problems
•Sleep Apnoea and Insomnia as the two main issues
•And then started to specialise in Behaviour sleep medicine
•Always had an interest in sleep medicine but not much in the area initially when he was growing up
•Cognitive Behavioural Therapy (CBT)
•Insomnia & Sleep Apnoea
•Insomnia and CBT as a non-medication way of sleeping problems
•CBT for Insomnia
•The 3 P model:
oPredisposed individuals
oPrecipitating factor
oPerpetuating factors
•Address the behaviours with Sleep
•Insomnia as a vicious circle
•Sleep and Genetics
•Women have higher chances than Insomnia
•The growth in the topics of sleep over the last decade
•Learning Memory & physical health can be improved with good sleep
•Circadian Rhythm & the Master Body Clock
•Sleep is a CS process
•Sleep and Melatonin
•Humans are solar powered
•Chronotypes – evening, intermediate and morning types
•Morning type people are the happier type!
•The importance of employers know what the chronotype of their employees!
•Waking up before the alarm goes off – a sign of their sleep need is met
•Early Morning Awakening Insomnia
•Sleep Apps – the value of!
•The best way to judge your quality of sleep is by how you feel!
•Sleep Apps leading to more anxiety about sleep quality!
•Don’t over rely on technology
•How much light and deep sleep should I get?
•How to get in to good sleep
1.How long was I aware before I went to sleep – get a consistent wake time!
2.The light exposed to before going to bed – 2 hours before you go to sleep – to optimize the melatonin
3.The Master Body Clock – not much control over this
•The best environment for a good sleep
1.Dark as a Cave
2.Quiet as a Cave
3.Cooler temperature
•Mattresses and how useful these are?
•Napping – General Rules – 30mins to 45mins to avoid REMS
•Best position for sleeping – sleep on the non-dominant side
•Sleep and Pain Tolerance levels
•Most common myths on sleep – no compensation for lost sleep!
•Sleep when traveling & jet lag!
•Exercise & Sleep – 3 hours between exercise and bed – core body temp is high
•Eating Late – Not eat for 3 hours before going to bed!
•Journaling – transfer thoughts from brain to paper!
1.Rationalize worries on paper
2.Make a to do list for the next day
3.Reduce the intensity of the mind
•Sleep and having a beginner’s mind!
•Every night is a new night – this is a key mindset to have for everyone!
•Be non-striving for sleep – you can’t force it
•Be Patient with the process with CBTi
•How does Motty manage his own sleep
1.7+ hours nightly
2.Sleep as much of the time you spend in bed
3.High sleep efficiency
•Sleep v Rest -- Bed is for sleep – not for rest
•Get up and leave the bedroom for 30mins
1.Reduces anxiety not falling asleep
2.Strengthens bed sleep association
3.Better opportunity when you do go back
•Don’t over research on sleep
•Optimize sleep hygiene habits

Get in touch with Motty on his work and consulting at www.sleeptherapy.ie