Sleep Talk - Talking all things sleep

For many people, COVID-19 isn't just about the acute illness. Once the acute symptoms have settled they are left with ongoing fatigue and a range of other symptoms. To understand long COVID and what can be done to help manage symptoms, we speak with Nathan Butler (exercise physiologist) of Active Health Clinic.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

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Audio Timeline / Chapters:

• 00:00 - 21:10 Theme - Long COVID
• 21:10 - 21:48 Clinical Tip
• 21:48 - 26:18 Pick of the Month
• 26:18 - 27:36 What's Coming Up?

Next episode: 

• Sleep deprivation

Links mentioned in the podcast:

• Active Health Clinic
• Sleep Health Foundation - fact sheets
• SleepHub post on long COVID
• Permanent daylight saving time - US Senate vote
• Daylight saving time - podcast
• We know CBT-I works, now what?
• Digital CBT-I - systematic review and network meta-analysis
• CBT-I: time to make it accessible - editorial

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With daylight saving time ending this weekend in Australia, is it time to re-consider daylight saving? Prof Till Roenneberg discusses the pros and cons of daylight saving time.

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Dr Moira Junge, CEO of the Sleep Health Foundation talks about World Sleep Day and promoting healthy sleep. This year's theme for World Sleep Day is 'Quality Sleep, Sound Mind, Happy World'. Tap in to the power of sleep for maintaining good mental health, and help promote quality sleep amongst your family, friends and work colleagues.

Links: 

• Sleep Health Foundation
• World Sleep Day - global site

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Sleep problems are a common symptom for people with borderline personality disorder. Symptoms include insomnia, excessive sleepiness and fatigue, vivid and distressing dreams. To better understand borderline personality disorder, how it impacts sleep and treatment approaches, we spoke with Ass Prof Blaise Aguirre, child and adolescent psychiatrist from McLean Hospital and Harvard Medical School, Boston.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

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Audio Timeline / Chapters:

• 00:00 - 27:04 Theme - Boderline Personality Disorder
• 27:04 - 28:04 Clinical Tip
• 28:04 - 31:59 Pick of the Month
• 31:59 - 33:42 What's Coming Up?

Next episode: 

• Long COVID

Links mentioned in the podcast:

• Blaise Aguirre's Bio
• The application of mindfulness in treatment of borderline personality disorder – Video
• Mindfulness for Borderline Personality Disorder - Book
• DBT for Dummies - Book
• Overcoming Insomnia - Book
• Stepped care for insomnia - Journal article
• Philips CPAP product defect - Philips website

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Sleeping well requires more than just laying down at night. Many broader factors impact on sleep such as working hours, the neighbourhood we live in, financial and family stability, race and gender. To better understand the interaction between social factors we spoke with Assoc Prof Dustin Duncan, a social and spatial epidemiologist from Columbia University, New York.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

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Audio Timeline / Chapters:

• 00:00 - 22:58 Theme - Social Factors and Sleep
• 22:58 - 24:14 Clinical Tip
• 24:14 - 28:07Pick of the Month
• 28:07 - 29:55 What's Coming Up?

Next episode: 

• Borderline Personality Disorder

Links mentioned in the podcast:

• Dustin Duncan's Bio
• The Social Epidemiology of Sleep - Book
• Inside your dreamscape - Essay - Aeon
• Lucid Dreaming - Podcast
• Sleep onset is a creative sweet spot - Journal article
• Emerging Sleep Hero award 2021

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People who have perfectionistic behaviours are at higher risk of developing sleep problems. Why is this the case and what can be done about it? To understand all about perfectionism and it's relationship with sleep we spoke with Dr Jennifer Kemp, Clinical Psychologist, trainer and author of ACT Workbook for Perfectionism.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

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Audio Timeline / Chapters:

• 00:00 - 29:28 Theme - Perfectionism
• 29:28 - 31:32 Clinical Tip
• 31:32 - 34:53 Pick of the Month
• 34:53 - 36:20 What's Coming Up?

Next episode: 

• Is sleep a luxury? Social determinants of sleep.

Links mentioned in the podcast:

• Jennifer Kemp's website
• ACT Workbook for Perfectionism
• Frost Multidimensional Perfectionism Scale - Brief
• Perfectionism as a trans diagnostic process: a clinical review
• The role of psychological inflexibility and self-compassion in ACT for clinical perfectionism
• A randomized controlled trial of acceptance and commitment therapy for clinical perfectionism
• Workbook on perfectionism - Government of Western Australia
• This Way Up
• The application of mindfulness in treatment of borderline personality disorder - Video
• Perfectionism and insomnia in adolescents

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Lucid dreaming has come in to popular culture in recent years, and may provide a way of managing nightmares and distressing dreams in the future. What is lucid dreaming? Can people make themselves lucid dream? What insights can be gained from lucid dreaming research? To understand all about lucid dreaming we spoke with Dr Benjamin Baird, a researcher specialising in the study of human cognition and consciousness using lucid dreaming.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

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Audio Timeline / Chapters:

• 00:00 - 34:03 Theme - Lucid Dreaming
• 34:03 - 35:11 Clinical Tip
• 35:11 - 37:45 Pick of the Month
• 37:45 - 39:10 What's Coming Up?

Next episode: 

• Perfectionism

Links mentioned in the podcast:

• Dr Baird's profile from University of Wisconsin
• The Lucidity Institute
• Galantamine increases lucid dreaming
• Distinguishing REM sleep dreaming and waking perception from imagination 
• The cognitive neuroscience of lucid dreaming
• Dr Allan Hobson NY Times Obituary
• Dream Life - Book by Dr Allan Hobson
• Cognitive behaviour therapy vs health education for sleep disturbance after head injury

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Are you constantly exhausted? Do you find it hard to concentrate and take in what you read? Do you have symptoms of poor sleep? You may have burnout. To understand what burnout is and what can be done to manage and prevent it we spoke to Prof Gordon Parker of the Black Dog Institute and University of New South Wales.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

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Audio Timeline / Chapters:

• 00:00 - 27:41 Theme - Burnout
• 27:41 - 28:32 Clinical Tip
• 28:32 - 31:02 Pick of the Month
• 31:02 - 32:45 What's Coming Up?

Next episode: Lucid dreaming

Links mentioned in the podcast:

• Prof Parker's profile from Black Dog Institute
• Burnout - book
• This Way Up - online mental health courses
• Perfectionism workbooks 
• PTSD - podcast episode

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Suicide is the leading cause of death in young people in Australia and the largest cause of productive life years lost. To understand how we can prevent suicide and links with sleep we spoke to Prof Ian Hickie of the Brain and Mind Centre at University of Sydney. Ian is also a co-host of the Minding your Mind podcast.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

Leave a review and subscribe via Apple Podcasts

Audio Timeline / Chapters:

• 00:00 - 30:52 Theme - Suicide and Sleep
• 30:52 - 32:03 Clinical Tip
• 32:03 - 34:26 Pick of the Month
• 34:26 - 36:06 What's Coming Up?

Next episode: Burnout

Links mentioned in the podcast:

• Prof Hickie's University of Sydney profile
• Minding your Mind - Podcast
• Circadian rhythm sleep-wake disturbances and depression in young people - Lancet Psychiatry
• Circadian depression: A mood disorder phenotype - Neurosci Biobehav Rev
• The Body Keeps the Score - book
• Sleep, suicide behaviours, and the protective role of sleep medicine - Sleep Med
• Sleep Down Under conference

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How does lighting impact on sleep and health? Is it really a big deal? To understand the interaction between lighting, sleep and health we spoke to Assoc Prof Sean Cain, a leading expert in lighting research, from Monash University.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

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Audio Timeline / Chapters:

• 00:00 - 25:00 Theme - Lighting and Sleep
• 25:00 - 26:32 Clinical Tip
• 26:32 - 31:10 Pick of the Month
• 31:10 - 32:50 What's Coming Up?

Next episode: Sleep and Suicide

Links mentioned in the podcast:

• A Prof Sean Cain's Monash University profile
• Research paper on environmental impact of light
• Lighting environment in hospitals
• Editorial on healthy hospital lighting
• Center for Environmental Therapeutics
• WorkAlert
• When Brains Dream - book
• Acupuncture and insomnia - systematic review
• Circadian mechanisms in medicine - New England Journal of Medicine

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At times it can be hard to tell whether you have gone to sleep or not, or how much you have slept. This can be a particular problem for people with insomnia who can be prone to under-estimating how much sleep they are actually getting. To understand how this happen we spoke to Dr Lieke Hermans from Eindhoven University of Technology, Netherlands.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

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Audio Timeline / Chapters:

• 00:00 - 25:28 Theme - Awake or Asleep?
• 25:28 - 26:30 Clinical Tip
• 26:30 - 29:53 Pick of the Month
• 29:53 - 32:26 What's Coming Up?

Next episode: Light

Links mentioned in the podcast:

• Dr Hermans' research
• Addicted Australia - SBS series
• A Practical Treatise on Nervous Exhaustion (Neurasthenia) - book
• Mindfulness and Behaviour Therapy for Insomnia - research article

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The current pandemic is affecting people around the world and having a significant impact on their sleep. We discuss changes in sleep seen during the pandemic and strategies people can use to help improve their sleep during this difficult time. 

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

Leave a review and subscribe via Apple Podcasts

Audio Timeline / Chapters:

• 00:00 - 02:08 Introduction
• 02:08 - 21:13 Theme - Sleep in the Pandemic
• 21:13 - 22:42 Clinical Tip
• 22:42 - 25:40 Pick of the Month
• 25:40 - 27:07 What's Coming Up?

Next episode: Sleep and Pain

Links mentioned in the podcast: 

• Sleep Awareness Week
• Sleep in Uncertain Times - podcast episode
• COVID-19 Resources - Sleep Health Foundation
• Cognitive Behaviour Therapy for Insomnia - podcast episode
• International Initiative for Mental Health Leadership
• Skin in the Game - Book

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Pregnancy can be a challenging time, particularly for women with sleep disorders such as narcolepsy who rely on medications to manage symptoms. There isn't clear information to guide either women or their healthcare providers on what to do during pregnancy. To discuss managing women with narcolepsy during pregnancy we spoke to Dr Michael Thorpy from Montefiore Medical Centre, New York.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

Leave a review and subscribe via Apple Podcasts

Audio Timeline / Chapters:

• 00:00 - 02:36 Introduction
• 02:36 - 26:29 Theme - Medication in Pregnancy
• 26:29 - 27:46 Clinical Tip
• 27:46 - 30:40 Pick of the Month
• 30:40 - 32:36 What's Coming Up?

Next episode: Sleep and Pain

Links mentioned in the podcast: 

• Prescribing medicines in pregnancy database - TGA (Australia)
• Drug Label Search - FDA (USA)
• Dr Michael Thorpy - Bio at Albert Einstein College of Medicine
• Survey of experiences of women with narcolepsy in conception and pregnancy - Journal of Clinical Sleep Medicine
• Management of narcolepsy during pregnancy - Article by Michael Thorpy in Sleep Medicine
• Modafinil and Armodafinil registry data - Note in Reactions Weekly June 2019
• Review of sleep medication use in pregnancy and breastfeeding - Chest
• Database on drug use during breastfeeding - LactMed (USA)
• Leaders who devalue sleep - Sleep Health
• NITE study
• Webinar series - Australasian Sleep Association

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Healthcare workers often have to work shifts that can incorporate long hours and working at times they would normally be sleeping. This can lead to fatigue, sleep difficulties and impact health and performance. To understand these factors and how research is working towards finding solutions we interview Dr Julia Stone of Monash University. 

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

Leave a review and subscribe via Apple Podcasts

Audio Timeline / Chapters:

• 00:00 - 04:15 Introduction
• 04:15 - 21:30 Theme - Sleep in Healthcare Workers
• 21:30 - 22:11 Clinical Tip
• 22:11 - 23:55 Pick of the Month
• 23:55 - 25:25 What's Coming Up?

Next episode: Sleep Medications in Pregnancy

Links mentioned in the podcast: 

• Webinar series - Australasian Sleep Association
• Living with Narcolepsy - Episode of Sleep Talk Podcast
• Dr Moira Junge on Twitter
• Alertness CRC
• Dr Julia Stone - Monash University
• Fact sheet on shift work - Sleep Health Foundation
• Staying Health on Shift Work - SleepHub
• Narcolepsy 360 Podcast
• The 2 Process Model of Sleep - Video

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Fly-in fly-out (FIFO) workers, like many shift-workers, face significant problems with sleep and mental and physical health. To discuss the issues facing FIFO workers we interview Dr Ian Dunican of Sleep4Performance, Melius Consulting and University of Western Australia.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

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Audio Timeline / Chapters:

• 00:00 - 02:34 Introduction
• 02:34 - 27:47 Theme - FIFO work
• 27:47 - 28:34 Clinical Tip
• 28:34 - 31:47 Pick of the Month
• 31:47 - 32:56 What's Coming Up?

Next episode: Sleep in healthcare workers

Links mentioned in the podcast: 

• Sleep in uncertain times - Bonus podcast episode on sleep in the coronavirus pandemic
• Impact of FIFO work on mental health - Report from Western Australian government enquiry
• Sleep4Performance - Dr Ian Dunican's website with resources on sleep and performance
• Melius Consutling - Dr Ian Dunican's consulting business for management of fatigue
• Zwift Power-up cycling podcast - Ep 45 (22-Feb-20) and 46 (5-Mar-20) featuring Dr Ian Dunican talking sleep
• Fast Asleep - book by Dr Michael Mosley

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During times of uncertainty, such as the current COVID-19 pandemic, sleep can be challenging. To help with sleep during this time, we discuss simple strategies you can implement to help your sleep and mental health.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

Leave a review and subscribe via Apple Podcasts, Spotify, Stitcher, Google Podcasts or via your podcast app.

Links mentioned in the podcast: 

• Fact sheet on sleep during COVID-19 pandemic - Sleep Health Foundation
• Australian Government information on COVID-19
• Cognitive behavioural therapy for insomnia - background and links to components
  • Sleep Restriction
  • Stimulus Control
• Resources for coping with COVID-19 - Australian Psychological Society
• Looking after your mental health during the COVID-19 pandemic - Beyond Blue

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Many people experience trauma in their lives, and a significant proportion develop post traumatic stress disorder (PTSD). Traumatic experiences can have a significant effect on sleep, causing sleep disturbance, nightmares and a fear of going to bed. There are evidence-based treatments available that can help to reduce the impact of PTSD on sleep. To discuss PTSD, its impact on sleep, and approaches to treatment we spoke with Assoc Prof Andrea Phelps, Deputy Director of Phoenix Australia at The University of Melbourne.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

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Audio Timeline / Chapters:

• 00:00 - 02:21 Introduction
• 02:21 - 27:58 Theme - PTSD
• 27:58 - 29:05 Clinical Tip
• 29:05 - 31:41 Pick of the Month
• 31:41 - 33:30 What's Coming Up?

Next episode: Fly-in-Fly-out workers

Links mentioned in the podcast: 

• World Sleep Day
• Phoenix Australia
• Assoc Prof Andrea Phelps - bio and research
• Sleep Australia Sleep - Song by Paul Kelly
• Measuring sleep onset with wearables - meta-analysis

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Why do teenagers have trouble with sleep? What can be done about it? To help answer these questions we talk with Assoc Prof Margot Davey, Director of the Melbourne Children's Sleep Centre at Monash Children's Hospital.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

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Audio Timeline / Chapters:

• 00:00 - 01:50 Introduction
• 01:50 - 21:10 Theme - Sleep in Teenagers
• 21:10 - 23:13 Clinical Tip
• 23:13 - 26:57 Pick of the Month
• 26:57 - 28:34 What's Coming Up?

Next episode: PTSD

Links mentioned in the podcast: 

• World Sleep Day
• Teens and Screens - podcast episode
• FitBit validity against polysomnography - Journal of Sleep Research
• FitBit validity outside the laboratory - Journal of Sleep Research
• Media article on FitBit research
• The Magic of Sleep - book

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When the weather gets warm it can be harder to sleep. But what does the heat actually do to sleep and what can be done to help sleep better on hot nights? To help answer these questions we talk with Dr Kazue Okamoto-Mizuno from Tohoku Fukoshi Univeristy, Sendai, Japan. Dr Okamoto-Mizuno has researched the relationship between sleep and temperature for 20 years.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

Leave a review and subscribe via Apple Podcasts

Audio Timeline / Chapters:

• 00:00 - 03:37 Introduction
• 03:37 - 22:33 Theme - Sleeping in the Heat
• 22:33 - 23:43 Clinical Tip
• 23:43 - 28:50 Pick of the Month
• 28:50 - 29:59 What's Coming Up?

Next episode: Sleep in Teenagers

Links mentioned in the podcast: 

• Smiling Mind
• 'State of Mind' - report from Smiling Mind and NIB Foundation
• SCN2A Insights podcast
• A New Start - podcast episode on New Year's resolutions
• Dr Kazue Okamoto-Mizuno
• Sleeping in the Heat - blog post
• Sleeping in the Heat - radio interview
• SCN2A Insights podcast
• SCN2A Australia
• Antisense Oligonucleotides (ASOs) - podcast episode
• Why it's so hard to make healthy decisions - TED talk
• Sleep Economics - podcast episode
• Teens and Screens - podcast episode

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What is social time and what happens when it is out of sync with sun time and our own internal time? Daylight saving time is an example of social time, that can have significant consequences on health. We discuss social time and daylight saving time with Prof Till Roenneberg, researcher and author, who has a long research career in sleep and biological rhythms.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk - Talking all things sleep.

Leave a review and subscribe via Apple Podcasts

Audio Timeline / Chapters:

• 00:00 - 02:27 Introduction
• 02:27 - 24:52 Theme - Social Time
• 24:52 - 25:49 Clinical Tip
• 25:49 - 28:15 Pick of the Month
• 28:15 - 29:15 What's Coming Up?

Next episode: Sleeping in the Heat

Links mentioned in the podcast: 

• Sleep4Performance podcast
• Sleep in and Win - podcast episode
• Daylight Saving Time and Artificial Time-Zones - article in Frontiers in Physiology
• Adjusting for Jet-lag - blog post
• Jet-lag - podcast episode
• Adjusting for Daylight Saving (Spring) - blog post
• Adjusting for Daylight Saving (Fall) - blog post
• Productivity Commission report on Mental Health
• Internal Time - book

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