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SNORING

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Britain is in the midst of a sleep
crisis.

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I've barely slept. I feel like an
emotional wreck.

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On average, we sleep two hours less
a night compared with 50 years ago.

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I'm walking wounded. It's just
impossible to function.

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Due to our busy lifestyles,

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most of us don't know if we're
suffering from a sleep problem

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or if we're just plain tired.

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Now, according to the British Sleep
Council,

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70% of us say we just don't get
enough sleep.

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In this series, we're going to see
if science can help us all sleep
better

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with a team of sleep experts and
specialists.

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Go!

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This is the problem you've got.
This is the reason you're not
sleeping with your wife.

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Headed up by Dr Amir Khan.

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I definitely see the effects on my
patients of not getting enough
sleep.

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Poor sleep has been linked to
obesity, Type-2 diabetes

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and high blood pressure.

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We'll take some of Britain's worst
sleepers

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and see if our experts can solve
their problems.

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From common complaints like
snoring...

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HEAVY SNORING

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..to more extreme sleep disorders
like night terrors.

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I've woke up and my fingers have
been stuck together with blood.

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We'll also find out what this lack
of sleep is doing to our bodies and
brains

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by sleep-depriving four of Britain's
best sleepers.

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This is going to be your home for
the next 48 hours without sleep.

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What effect does sleep deprivation
have on our memory?

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Just blind blank.

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Everything's gone.

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Exactly why tiredness causes fatal
road accidents...

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So, what's that? What's that?

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Right. That's the micro-sleep.

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And the link between lack of sleep
and obesity.

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You're going to gain weight, you're
going to put on fat

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and you're going to lose muscle.

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We're gonna reveal the latest sleep
science to sort out fact from
fiction

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and find out how we can all get that
perfect night's sleep that we all
dream of.

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Meet Yvonne from Stafford.

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Recently, she's developed a massive
snoring problem.

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Over the last two to three years,

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my snoring has become unbelievable.

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LOUD SNORING

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My husband sleeps with massive
ear plugs in every night

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and even through them, he can hear
me.

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My ear plugs - industrial strength!

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Heaven!

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My son who's across the landing in
the fourth bedroom can hear me

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in his bedroom with his door closed.

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This is Mum. She woke me up at five
o'clock in the morning, snoring.

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LOUD SNORING

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SNORING CONTINUES

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Even the dog hates me!

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It's horrible! My family, husband,
my dog and all my friends!

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Yvonne is certainly not alone.

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Snoring affects 30 million people in
the UK.

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The snoring's like a pneumatic
drill.

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We've teamed up with world-renowned
sleep scientist Professor Colin
Espie

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from the University of Oxford.

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Everyone snores a little bit,
I think,

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and the reason it happens is that
when you fall asleep,

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your musculature relaxes,

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including the muscles around the
throat and mouth.

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LOUD SNORING

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The air is still getting through,
just rather noisily.

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To find out what's causing Yvonne's
problem,

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Colin's sending her to his sleep
research clinic in Oxford

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to be wired up by Dr Rachel Sharman.

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Good to see you. So tonight, you're
here for your sleep assessment.
Mm-hm.

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So what we're going to be doing is
sticking some sensors to your head,

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to your face, to your chest and to
your legs. OK.

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And we're gonna record it by this
little box here

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that you wear on your stomach.

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Alongside trying to work out the
cause of her snoring,

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Yvonne will also be monitored for
any serious underlying health
conditions

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like sleep apnoea, where someone
momentarily stops breathing.

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This is the pulse oximeter.

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It shines a little light through the
fingernail

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and from there it picks up heartbeat
and also the oxygen in your blood.

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Her breathing and snoring will also
be recorded.

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So this is quite possibly the most
annoying.

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This is a nasal cannula.

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You breathe down into this and it
picks up pressure,

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the depth of force of your breath.

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So I've actually got to sleep with
that up my nose all night?

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Yes, you do, I'm afraid.

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I've only snored for four years

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and I'm absolutely intrigued to find
out why,

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all of a sudden, you snore like a
walrus, quite frankly!

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Now, have a good night's sleep, or
at least try! I'll try!

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I'll see you in the morning. Thank
you so much. Lovely to meet you.

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Yvonne heads off to get some sleep

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and give the scientists the data
they need to work out the cause of
her problem.

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HEAVY SNORING

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To find out what lack of sleep is
doing to us and how we can combat
it,

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we're running a major experiment.

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We've enlisted four of Britain's
best sleepers.

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Shop assistant Elli...

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I've slept through a seven on the
Richter Scale earthquake in Greece.
Like, I deep sleep.

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DJ Lloyd...

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I'm a good sleeper when I am
sleeping.

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I think sleep can be a beautiful
thing.

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Model Stephanie...

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I get the sleep someone should be
getting.

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If I was to get four hours sleep, it
would be manageable for me.

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But anything less than that is a no.

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And engineer Natashane.

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I'll sleep anywhere, any time,
really!

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We've brought them here to our
incredibly luxurious

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seven-million-pound Sleep HQ house

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deep in the Oxfordshire countryside.

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Equipped with everything for the
perfect weekend getaway.

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But for people who love their
shut-eye, this will be no holiday!

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For the next 48 hours, this is going
to be home to our four
super-sleepers.

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But they're not gonna be allowed any
sleep.

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We're going to be putting them to
the test, both psychologically and
physically,

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to find out the effects of sleep
deprivation.

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Throughout the experiment, experts
will be on hand

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in case anyone experiences serious
problems.

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Go.

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On the first day, they're tested for
baselines

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to see how well their brains and
bodies normally perform

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after they've had a good night's
sleep.

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This is nasty!

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Don't like it!

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Our four volunteers make it through
the night without falling asleep.

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This is when it starts getting a bit
hazy. Yeah.

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I feel like five, though,
5:00am onwards,

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it's just gonna have a spur of
energy again.

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Now they are properly
sleep-deprived,

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we can kick off the tests to measure
how their bodies and brains have
changed.

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So, we're 24 hours in.

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Time for our first experiment.

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We're gonna put their brain
functions to the test.

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We all know that when we get tired,

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it's not just our bodies that
suffer. Our minds do, too.

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So, what aspect of our brain
declines first?

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Helping us find out is Professor
Jason Ellis,

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Director of the Northumbria Centre
for Sleep Research.

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So, remember that there are other
buttons down the bottom.

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Ready? Ready.

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First up...
MACHINE: 'Get ready.'

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..we're testing our volunteers'
reactions.

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'Go!'

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The Bat It board will light up at
random intervals

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and they have to press the buttons
over 30 seconds.

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Jason's gonna tot up the scores at
the end

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and see how they compare to their
baseline results.

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Which we did 24 hours ago. Yeah,
when they were nice and fresh.

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'Lloyd scored 34 hits in his
baseline test.'

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'Time up.'

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That's extraordinary!

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43?!

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I don't know how I managed that cos
I'm literally feeling like I'm
running on empty, now!

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So that's just pure adrenaline.

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He's using his adrenaline and really
pumping up that effort,

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just to get through the tasks.

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'Time up.'

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Elli, did you breathe? No!

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Your timing was fast! That was the
competitive streak! OK. All right.
Full concentration.

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I could fall asleep for 24 hours.

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Despite feeling really tired, all
the volunteers have done better than
they did

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on their baseline tests.

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Remember what Elli talked about.
She talked about all this energy.

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She was working off adrenaline.
Adrenaline, you see.

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Lots of us who keep working, I'm
sure it's the same for doctors, as
well,

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and for mothers who don't sleep and
for people who work through the
night.

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It's adrenaline that keeps you
going. Exactly.

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Adrenaline is the stress hormone

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triggered during our
"fight or flight" response.

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It fires you up with fast reactions,
enabling you to battle danger or
escape to safety.

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But it's designed to help us in the
short term.

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Longer term, too much adrenaline can
lead to health problems

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such as high blood pressure
and heart attacks.

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'Time up.'

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So, for now, our volunteers'
reactions have survived intact.

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But what about their memories?

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They have a minute to memorise
20 items on a tray.

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Jason then removes ten, and they
have to remember which ones have
been taken away.

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So, Elli, if you can tell me what
items are missing

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and you've got a minute. OK.
All right? Go!

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Flowers, duck...

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In their baseline tests, Elli and
Natashane both spotted six missing
items

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and Stephanie and Lloyd spotted
five.

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Red ball...

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Some flowers...

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Do you want to stop? All I can hear
is the Countdown theme tune in my
head!

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Just blind blank.

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Everything's gone.

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'Stephanie scored the same as her
baseline.

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'But the other three have all scored
lower.'

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So we can see the slight down trend
in terms of their memory.

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And that really is about the
temporal lobe.

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And this is one of the first areas
to be affected by sleep deprivation.

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The temporal lobe is part of the
brain

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responsible for processing sensory
information

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and where it's believed memories are
stored.

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As we get tired, individual neurons
inside the temporal lobe slow down

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affecting our ability to recall
recent memories.

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So what's happening when we sleep,
then?

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You're working out your memory

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so you're determining "What do I
need to remember from today?"

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"And how do I turn that into
long-term memory?"

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So dementia, then, must be affected,
then, by sleep?

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There is a relationship between lack
of sleep and risk for Alzheimer's
and dementia.

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Good quality sleep means you
consolidate your memories

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which is essential for learning new
information

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as well as better long-term brain
health.

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Eight, nine, double word. 80.

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High score! Yes!

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Coming up, Yvonne finds out just how
bad her snoring is.

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Wow!

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No!

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And we reveal the hidden cause of
many deaths on the nation's roads.

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That's a micro-sleep.

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LOUD SNORING

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Our super-snorer Yvonne has been
driving her family mad

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with her loud, persistent snoring.

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She was wired up to try and find out
what's causing the problem

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and is about to get her diagnosis.

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But what does SHE think is at the
root of it?

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HEAVY SNORING

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I don't like to admit it. Over the
last 18 months, my weight has crept
up considerably.

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But Yvonne suspects it's not just
food causing her problem.

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Having a drink makes me sleep better

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but as I've been told by many
people,

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my snoring is considerably worse
when I've had a drink.

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I reckon that's what that professor
is gonna tell me. "You're a fat cow.
You need to lose weight."

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Cheers!

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It's time to find out if Yvonne's
worst nightmares are correct.

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Good morning.

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She's come to meet
Professor Colin Espie.

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I'm extremely nervous!
It's the big reveal!

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Oh! No!

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SNORING
Oh, my God. Turn that off.
That's horrendous!

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LOUD SNORING

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Maybe we should find a bit that's
even worse... No! ..when you're on
your back.

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HEAVY SNORING

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Using the data from the sensors
attached to Yvonne's body,

240
00:14:15,330 --> 00:14:18,170
Colin has pinpointed the cause of
her snoring.

241
00:14:18,170 --> 00:14:21,290
Right down at the bottom here,

242
00:14:21,290 --> 00:14:24,010
significant snoring throughout the
night. That's a lot!

243
00:14:24,010 --> 00:14:26,490
There's a lot.

244
00:14:26,490 --> 00:14:29,770
Extra weight around her neck is
putting pressure on her airway,

245
00:14:29,770 --> 00:14:31,890
especially when she's on her back.

246
00:14:32,890 --> 00:14:35,090
This is all about muscle tone

247
00:14:35,090 --> 00:14:38,170
and obviously when we get a
little bit flabbier... Yeah.

248
00:14:38,170 --> 00:14:42,250
Trying to be polite, aren't you?
Trying to be polite.

249
00:14:42,250 --> 00:14:45,850
It's just the muscle does not have
the same tensile properties,

250
00:14:45,850 --> 00:14:50,010
particularly around the neck.
Around here, where my double chin
is. You can say it!

251
00:14:51,010 --> 00:14:52,730
You've got a lovely little double
chin!

252
00:14:52,730 --> 00:14:57,650
But the other thing that can reduce
muscle tone a lot is alcohol.

253
00:14:57,650 --> 00:14:59,850
Particularly during sleep. Yeah.

254
00:14:59,850 --> 00:15:02,090
It makes us even more flaccid

255
00:15:02,090 --> 00:15:06,490
and if that is what's happening,
then it's even more likely
that you would snore.

256
00:15:07,850 --> 00:15:10,770
So Yvonne's suspicions were right.

257
00:15:10,770 --> 00:15:13,650
It's the booze and her weight that
are causing her snoring.

258
00:15:13,650 --> 00:15:15,490
SNORING

259
00:15:15,490 --> 00:15:18,450
The good news part of this...
Is there any good news?

260
00:15:18,450 --> 00:15:22,850
The good news is that you're not
having what we call apnoeas very
often

261
00:15:22,850 --> 00:15:25,810
and that is a complete breathing
pause. Right.

262
00:15:25,810 --> 00:15:27,890
Where you just stop breathing.

263
00:15:27,890 --> 00:15:30,890
Could that happen if my snoring gets
worse?

264
00:15:30,890 --> 00:15:34,890
Often complex snoring can develop
into sleep apnoea

265
00:15:34,890 --> 00:15:36,970
and that's a more serious condition.

266
00:15:36,970 --> 00:15:40,770
Because then you're not getting
sufficient oxygen round your system.

267
00:15:42,290 --> 00:15:45,490
It's estimated nearly four million
of us in the UK

268
00:15:45,490 --> 00:15:47,370
suffer from sleep apnoea.

269
00:15:47,370 --> 00:15:49,970
And many of us don't even know we
have it.

270
00:15:51,210 --> 00:15:52,850
Listen to your partner.

271
00:15:52,850 --> 00:15:56,130
If they snore and they stop
breathing for ten seconds or more,

272
00:15:56,130 --> 00:15:58,250
get them to their GP.

273
00:15:59,650 --> 00:16:03,370
Treatments include lifestyle
changes, such as losing weight,

274
00:16:03,370 --> 00:16:06,330
or wearing a ventilator mask as you
sleep.

275
00:16:06,330 --> 00:16:08,090
SNORING

276
00:16:09,410 --> 00:16:12,890
So, what should Yvonne do to avoid
getting sleep apnoea?

277
00:16:14,010 --> 00:16:19,290
A good plan would be to review your
exercise regime,

278
00:16:19,290 --> 00:16:24,890
your dietary regime and the amount
you're drinking.

279
00:16:24,890 --> 00:16:29,290
So basically, I can't ever drink
again and I've got to lose five
stone!

280
00:16:29,290 --> 00:16:31,290
Yeah. Welcome to
the Ministry of No Fun!

281
00:16:31,290 --> 00:16:33,570
I was just gonna say...

282
00:16:33,570 --> 00:16:35,570
Well, it's for your health.

283
00:16:37,890 --> 00:16:40,090
It's not the diagnosis Yvonne
wanted,

284
00:16:40,090 --> 00:16:42,890
but now she has a clear action plan.

285
00:16:42,890 --> 00:16:44,730
Oh, my God.

286
00:16:44,730 --> 00:16:48,730
For the first time in my life,
I think I'm actually speechless!

287
00:16:48,730 --> 00:16:55,610
It's a daunting prospect. I have got
to try and curb this dreadful
snoring.

288
00:16:56,930 --> 00:17:02,170
Every year, we Brits spend over
£50 million on sleep-aid products.

289
00:17:02,170 --> 00:17:05,890
For snoring, one of the most popular
are nasal strips.

290
00:17:05,890 --> 00:17:11,890
Some small studies have found
benefits in patients whose snoring
was caused by a nasal problem.

291
00:17:11,890 --> 00:17:15,690
But there have not been any robust
large scale studies

292
00:17:15,690 --> 00:17:19,850
and many experts say there is no
good evidence that they work.

293
00:17:21,290 --> 00:17:24,410
Another popular anti-snoring aid are
mouth guards.

294
00:17:24,410 --> 00:17:28,810
A study in 2004 recommended them for
both people with sleep apnoea

295
00:17:28,810 --> 00:17:31,610
and snoring caused by throat
restriction.

296
00:17:31,610 --> 00:17:34,770
Ones fitted by a dentist are most
effective.

297
00:17:34,770 --> 00:17:39,130
According to studies, they work for
between a third and a half of people
who try them.

298
00:17:42,130 --> 00:17:44,330
Back at the sleep deprivation house,

299
00:17:44,330 --> 00:17:47,810
for our four volunteers, the idea of
any sleep at all

300
00:17:47,810 --> 00:17:49,490
is a luxury right now.

301
00:17:49,490 --> 00:17:52,610
Your body just wants you to close
your eyes.

302
00:17:52,610 --> 00:17:54,330
My eyes are so heavy.

303
00:17:54,330 --> 00:18:00,370
Tired, sleepy, lethargic, a bit
slow.

304
00:18:01,890 --> 00:18:04,730
So we're now 29 hours in

305
00:18:04,730 --> 00:18:06,530
and we're about to put them to the
test,

306
00:18:06,530 --> 00:18:08,370
this time behind the wheel of a car.

307
00:18:08,370 --> 00:18:11,490
But fear not! Not a real car!

308
00:18:14,130 --> 00:18:16,730
We've set up a driving simulator

309
00:18:16,730 --> 00:18:20,450
and are going to see what effect no
sleep has on their driving.

310
00:18:22,730 --> 00:18:25,770
Hi, Elli. Welcome to the driving
test.

311
00:18:25,770 --> 00:18:29,450
Try to keep speed around 30 miles an
hour.

312
00:18:29,450 --> 00:18:32,650
Driver fatigue is thought to be a
factor

313
00:18:32,650 --> 00:18:35,730
in up to 20% of road accidents
across the country.

314
00:18:36,730 --> 00:18:39,010
Worse still, these type of crashes

315
00:18:39,010 --> 00:18:43,250
are 50% more likely to result in
death or serious injury.

316
00:18:43,250 --> 00:18:46,610
A sleeping driver won't be able to
swerve or brake

317
00:18:46,610 --> 00:18:49,650
so the chances are the impact will
happen at high speed.

318
00:18:53,250 --> 00:18:57,650
Look - he's doing really shallow
breaths, like that.

319
00:18:57,650 --> 00:18:59,250
He's trying to keep himself awake.

320
00:19:03,210 --> 00:19:04,690
Oh, my days.

321
00:19:06,050 --> 00:19:09,370
Lloyd's swerved off the road, and it
certainly gives him a shock.

322
00:19:10,890 --> 00:19:14,330
Are you scared by it? I've literally
driven this same kind of mind-set

323
00:19:14,330 --> 00:19:17,730
and it's kind of scared me the
damage I can cause to either other
people or myself.

324
00:19:22,450 --> 00:19:24,650
We're not only looking for quality
of driving.

325
00:19:24,650 --> 00:19:28,650
Our volunteers are also being
monitored by a special feature

326
00:19:28,650 --> 00:19:31,570
used by long distance lorry drivers

327
00:19:31,570 --> 00:19:35,130
which uses state-of-the-art
face-scanning technology

328
00:19:35,130 --> 00:19:37,330
that can register micro sleeps,

329
00:19:37,330 --> 00:19:41,210
tiny episodes of sleep lasting just
a few seconds.

330
00:19:41,210 --> 00:19:44,810
So, if they fall asleep, an alarm
will sound.

331
00:19:44,810 --> 00:19:49,050
So we're looking at the face, any
movements within the eyes.

332
00:19:49,050 --> 00:19:52,930
Any jumps like these, they're
standard blinks.

333
00:19:52,930 --> 00:19:55,530
But this is the one that we're
really interested in,

334
00:19:55,530 --> 00:19:57,730
because we should see a big jump

335
00:19:57,730 --> 00:20:01,330
and that will be indicative of
a micro sleep.

336
00:20:03,530 --> 00:20:05,770
'Stephanie is next to drive the
course.'

337
00:20:08,370 --> 00:20:11,970
Oh, did you see that? She just
closed her eyes and she skidded.

338
00:20:11,970 --> 00:20:14,370
She obviously gave herself a bit of
a shock.

339
00:20:14,370 --> 00:20:17,690
She's really, really sleepy
and really, really tired.

340
00:20:18,770 --> 00:20:21,490
So what's that? What's that?
Right. That's the micro sleep.

341
00:20:21,490 --> 00:20:23,130
BEEPING

342
00:20:23,130 --> 00:20:25,650
Stephanie has triggered the micro
sleep alarm.

343
00:20:26,730 --> 00:20:30,970
So, how long can people actually
sleep for without knowing?

344
00:20:30,970 --> 00:20:34,090
There's no real standard definition
of micro sleeps,

345
00:20:34,090 --> 00:20:37,650
but a good indicator is somewhere
between five and 15 seconds.

346
00:20:37,650 --> 00:20:39,250
You are kidding me! No!

347
00:20:39,250 --> 00:20:42,250
15 seconds? Yep, 15 seconds.

348
00:20:42,970 --> 00:20:46,730
'The combination of sleeplessness
and driving

349
00:20:46,730 --> 00:20:50,770
'is as serious as driving under the
influence of alcohol.

350
00:20:50,770 --> 00:20:55,010
'But the latest research suggests
that there's a simple solution.'

351
00:20:55,010 --> 00:20:58,730
OK. So what happens if you're on the
motorway and you do feel tired?

352
00:20:58,730 --> 00:21:04,490
Have some caffeine, pull over.
Have a nap for about 20, 30 minutes.

353
00:21:04,490 --> 00:21:06,290
What, after the caffeine? Yeah.

354
00:21:06,290 --> 00:21:09,130
Because if you're that tired, you're
gonna sleep through it anyway.

355
00:21:09,130 --> 00:21:11,610
And what happens is, by the time you
wake up,

356
00:21:11,610 --> 00:21:14,890
that caffeine will be keeping you
alert again.

357
00:21:16,890 --> 00:21:20,490
But are daytime naps generally a
good idea?

358
00:21:20,490 --> 00:21:24,770
Napping's not too much of a problem
as long as it's kept quite short.

359
00:21:24,770 --> 00:21:28,410
The difficulty is if you nap
for a long time, over 30 minutes,

360
00:21:28,410 --> 00:21:31,090
it's going to detract from the sleep
you get at night.

361
00:21:31,090 --> 00:21:35,250
So if you have a 20-minute disco
nap, that's a good thing? Yep.

362
00:21:39,090 --> 00:21:41,370
For some people, though, a brief nap

363
00:21:41,370 --> 00:21:44,170
is not going to solve their chronic
sleep problem.

364
00:21:46,330 --> 00:21:48,210
Meet Craig.

365
00:21:48,210 --> 00:21:52,770
I've had a sleep condition for as
long as I can remember.

366
00:21:52,770 --> 00:21:54,570
I have what they call "night
terrors".

367
00:21:54,570 --> 00:21:57,290
Basically, I freak out, I lash out,

368
00:21:57,290 --> 00:21:59,650
I can be quite aggressive in my
sleep.

369
00:21:59,650 --> 00:22:03,250
But have absolutely no recollection
of what I've done.

370
00:22:04,930 --> 00:22:07,890
Night terrors are very different
from nightmares.

371
00:22:08,690 --> 00:22:10,530
They're similar to sleep-walking,

372
00:22:10,530 --> 00:22:14,410
except they can result in thrashing
about or extreme panic.

373
00:22:14,410 --> 00:22:19,450
What the person with night terror
will experience is terror, fear.

374
00:22:19,450 --> 00:22:21,850
And I mean proper scary stuff.

375
00:22:21,850 --> 00:22:24,810
Night terrors are occurring during
the deepest portion of sleep.

376
00:22:24,810 --> 00:22:27,610
It's not like in a dream where
you've got a narrative story.

377
00:22:27,610 --> 00:22:30,090
You just get an image. Could be like
somebody is there.

378
00:22:30,090 --> 00:22:32,650
"Something's gonna happen.
Something's gonna kill me."

379
00:22:32,650 --> 00:22:35,610
A very frightening experience for
both the individual and the partner.

380
00:22:37,010 --> 00:22:39,890
I've woke up and my fingers have
been stuck together with blood

381
00:22:39,890 --> 00:22:42,610
where I've smashed my hand on the
table.

382
00:22:42,610 --> 00:22:47,450
My wife's said many, many times that
if she's moved or made the slightest
noise

383
00:22:47,450 --> 00:22:50,090
I've yelped or freaked out or done
something.

384
00:22:50,090 --> 00:22:53,410
One of the times, he flipped over
onto his knees,

385
00:22:53,410 --> 00:22:55,410
grabbed me by the arm,

386
00:22:55,410 --> 00:22:57,730
pulled me down the bed in no fun
way,

387
00:22:57,730 --> 00:23:01,610
looked me in the eye and said,
"Don't worry, babe. We're in this
together."

388
00:23:01,610 --> 00:23:04,050
And it's just like... "Huh?"

389
00:23:04,930 --> 00:23:08,650
This sleep issue is having a
terrible effect on Craig's
relationship

390
00:23:08,650 --> 00:23:10,690
with his wife and daughter.

391
00:23:10,690 --> 00:23:13,010
This is mine and my wife's room.

392
00:23:13,010 --> 00:23:15,530
I sleep in here. My wife doesn't.

393
00:23:15,530 --> 00:23:20,650
It's too awkward and too dangerous
for me to share a bed with both of
them

394
00:23:20,650 --> 00:23:23,410
so we agreed that she'll sleep in
there for the time being

395
00:23:23,410 --> 00:23:25,290
and I stay in here.

396
00:23:30,690 --> 00:23:32,490
So instead, I think a lot of
couples,

397
00:23:32,490 --> 00:23:35,730
that time where you get into bed and
that would be when you do talk,

398
00:23:35,730 --> 00:23:37,290
or when you wake up in the night.

399
00:23:37,290 --> 00:23:41,930
It's been over a year, now, hasn't
it, since we've... Nearly two. Yeah.

400
00:23:41,930 --> 00:23:43,890
Yeah. Since we've had that.

401
00:23:43,890 --> 00:23:46,450
Um, yeah...

402
00:23:46,450 --> 00:23:52,090
It was... I suppose it's just a
normal family thing to have that
we're missing.

403
00:23:57,050 --> 00:23:59,050
Just to be in a situation where

404
00:23:59,050 --> 00:24:02,890
my wife would want to come and share
a bed again

405
00:24:02,890 --> 00:24:05,530
and I could, you know, have a cuddle
with my daughter

406
00:24:05,530 --> 00:24:07,330
and not worry about hurting her,

407
00:24:07,330 --> 00:24:10,810
um, and just kind of have that
normal family life.

408
00:24:10,810 --> 00:24:13,050
Hey-hey!

409
00:24:13,050 --> 00:24:15,050
Oh, baby!

410
00:24:19,290 --> 00:24:21,210
Hi. Hi, Craig. Nice to meet you.

411
00:24:21,210 --> 00:24:24,490
In order to find out what's causing
Craig's night terrors,

412
00:24:24,490 --> 00:24:28,130
we sent him to be wired up by Rachel
at the Sleep Clinic.

413
00:24:29,970 --> 00:24:33,330
So, Matthew, because Craig moves
about a lot in his sleep,

414
00:24:33,330 --> 00:24:37,490
we just need to make sure they are
nice and flat and stuck on quite
tight.

415
00:24:38,570 --> 00:24:40,050
OK!

416
00:24:41,450 --> 00:24:44,250
Rachel attaches sensors to Craig's
head

417
00:24:44,250 --> 00:24:47,090
which will measure his brainwaves
while sleeping.

418
00:24:47,090 --> 00:24:50,370
He's also attached with sensors on
his arms and legs

419
00:24:50,370 --> 00:24:53,450
to detect any movement he makes in
the night.

420
00:24:53,450 --> 00:24:56,570
These electrodes here are for
picking up muscle twitches.

421
00:24:56,570 --> 00:24:58,770
Are your legs kicking out and waking
you up

422
00:24:58,770 --> 00:25:01,490
and that's what's making you get up
in the night

423
00:25:01,490 --> 00:25:03,610
and ruin your sleep a little bit.

424
00:25:05,770 --> 00:25:09,650
OK. So, that's everything we need.
You're all wired up and ready for
your sleep.

425
00:25:09,650 --> 00:25:13,890
So I will take that, and go and have
a good night's sleep! Thank you!

426
00:25:13,890 --> 00:25:16,770
Time for Craig to try and get some
shut-eye!

427
00:25:20,450 --> 00:25:23,930
Coming up: Craig witnesses his own
night terror.

428
00:25:23,930 --> 00:25:26,530
Do you remember that at all? No.

429
00:25:27,090 --> 00:25:32,570
And we discover the shocking links
between lack of sleep and obesity.

430
00:25:32,570 --> 00:25:36,050
You're going to gain weight, you're
going to put on fat and you're going
to lose muscle.

431
00:25:40,060 --> 00:25:41,300
Go!

432
00:25:41,300 --> 00:25:43,700
We're running an experiment to see
what happens to us

433
00:25:43,700 --> 00:25:46,020
when we're seriously sleep-deprived.

434
00:25:49,020 --> 00:25:51,420
And helping some of Britain's worst
sleepers

435
00:25:51,420 --> 00:25:53,740
overcome their problems.

436
00:25:53,740 --> 00:25:57,580
Earlier, Professor Espie met with
our super-snorer Yvonne.

437
00:25:57,580 --> 00:25:59,980
HEAVY SNORING

438
00:26:02,940 --> 00:26:05,140
His advice to help her stop snoring

439
00:26:05,140 --> 00:26:09,580
was to lose weight, exercise more
and reduce her drinking.

440
00:26:09,580 --> 00:26:11,460
So, how's she been getting on?

441
00:26:11,460 --> 00:26:15,860
This has been in the garage for a
very long time!

442
00:26:15,860 --> 00:26:17,180
Come on, treadmill!

443
00:26:17,180 --> 00:26:20,060
You're coming with me!

444
00:26:20,060 --> 00:26:24,500
Just come here a sec. I need you to
show me how to turn the treadmill
on!

445
00:26:25,620 --> 00:26:27,580
Take that. I'm not getting on it!

446
00:26:27,580 --> 00:26:30,940
There you go. There you are.
6.2 calories.

447
00:26:30,940 --> 00:26:34,660
So does that mean I can have...
You can have a bag of crisps, now!

448
00:26:37,420 --> 00:26:41,140
So the exercise regime has started -
sort of!

449
00:26:41,140 --> 00:26:42,820
And Yvonne's on a diet.

450
00:26:42,820 --> 00:26:47,380
But Professor Espie has also advised
her to reduce alcohol

451
00:26:47,380 --> 00:26:51,220
as it causes her throat muscles to
collapse onto her airway

452
00:26:51,220 --> 00:26:52,780
leading to snoring.

453
00:26:52,780 --> 00:26:55,820
Luckily, he didn't say, "Yvonne, you
can't drink for a year."

454
00:26:55,820 --> 00:26:57,980
Because I would have been mortified,
then!

455
00:26:57,980 --> 00:27:00,540
I'm going to be socialising,

456
00:27:00,540 --> 00:27:03,260
so I can have my two glasses of wine
that evening,

457
00:27:03,260 --> 00:27:05,180
which is part of my diet.

458
00:27:05,180 --> 00:27:10,140
And then I know I can have two or
three gins, slim-line tonics.

459
00:27:12,100 --> 00:27:13,700
I'm not looking for a miracle.

460
00:27:13,700 --> 00:27:17,980
I don't want to be a size eight.
Absolutely not.

461
00:27:17,980 --> 00:27:19,900
I want to feel fitter,

462
00:27:19,900 --> 00:27:21,580
I want to look a bit fitter,

463
00:27:21,580 --> 00:27:23,380
I want my clothes to fit me.

464
00:27:23,380 --> 00:27:26,300
And ultimately stop snoring!

465
00:27:31,980 --> 00:27:34,420
Our other problem sleeper is Craig,

466
00:27:34,420 --> 00:27:38,100
who goes to incredible lengths to
try and stop his night terrors.

467
00:27:40,300 --> 00:27:43,380
I have like a super, super-hot bath.

468
00:27:43,380 --> 00:27:46,260
I boil myself in the bath, and then
by the time I come out

469
00:27:46,260 --> 00:27:50,660
I'm good for nothing other than
literally flopping in bed,
putting the fan on.

470
00:27:50,660 --> 00:27:52,460
I've found that if I don't do that,

471
00:27:52,460 --> 00:27:54,940
I get into bed and I'm really,
really restless.

472
00:27:54,940 --> 00:27:58,380
I get agitated, I get itchy.

473
00:27:58,380 --> 00:28:02,660
Craig's wife has slept in another
room for nearly two years,

474
00:28:02,660 --> 00:28:05,540
so he's desperate to get to the root
of his problem.

475
00:28:06,500 --> 00:28:09,740
Two weeks ago, Craig was wired up
with sensors.

476
00:28:09,740 --> 00:28:13,060
Now, Professor Espie has analysed
the data.

477
00:28:13,060 --> 00:28:16,260
Do you want a look? Sure. OK.

478
00:28:16,260 --> 00:28:20,140
So here we have...sound asleep.

479
00:28:20,140 --> 00:28:21,740
You've got all the equipment on.

480
00:28:24,020 --> 00:28:27,180
This is an event where you sat up in
bed and you started looking around.

481
00:28:33,860 --> 00:28:35,900
Do you remember that at all? No.

482
00:28:35,900 --> 00:28:40,140
People don't usually remember these
kinds of events

483
00:28:40,140 --> 00:28:42,700
because they're occurring in deep
sleep.

484
00:28:42,700 --> 00:28:46,140
But what's happening here is you're
having this arousal

485
00:28:46,140 --> 00:28:48,340
and you go from there to here very
quickly.

486
00:28:48,340 --> 00:28:50,820
And that's why it can sometimes be
distressing.

487
00:28:50,820 --> 00:28:53,300
That's exactly what my wife
describes.

488
00:28:53,300 --> 00:28:56,260
She would move, you know, just ever
so slightly

489
00:28:56,260 --> 00:29:01,100
and I would scream like I'm being
murdered or being attacked or
something. Yes.

490
00:29:01,100 --> 00:29:05,900
Deep sleep is a stage of sleep
when we're most unconscious.

491
00:29:05,900 --> 00:29:08,300
Our heart rate and breathing slows
right down

492
00:29:08,300 --> 00:29:10,500
and our muscles barely move.

493
00:29:10,500 --> 00:29:13,580
But something is disrupting Craig's
deep sleep.

494
00:29:13,580 --> 00:29:16,220
If we look at it again,

495
00:29:16,220 --> 00:29:19,980
right at the beginning, you would
probably see that it starts with a
kick.

496
00:29:19,980 --> 00:29:21,500
Right.

497
00:29:23,140 --> 00:29:26,100
You don't have a sleep problem.

498
00:29:26,100 --> 00:29:29,380
You've got a motor problem that's
expressing itself during sleep.

499
00:29:29,380 --> 00:29:32,580
It turns out that Craig is suffering
from a condition

500
00:29:32,580 --> 00:29:34,860
called "periodic limb movement"

501
00:29:34,860 --> 00:29:37,340
which affects around 4% of adults.

502
00:29:39,340 --> 00:29:42,780
His leg rhythmically twitches every
20 to 40 seconds

503
00:29:42,780 --> 00:29:44,380
when he's in deep sleep.

504
00:29:46,660 --> 00:29:50,860
This then triggers his brain to
respond by perceiving a threat

505
00:29:50,860 --> 00:29:53,100
and so he has a night terror.

506
00:29:54,620 --> 00:29:58,540
So that's the explanation here.

507
00:29:58,540 --> 00:30:01,140
This is the reason you're not
sleeping with your wife.

508
00:30:01,140 --> 00:30:06,820
So we need to find a treatment that
focuses on controlling that motor
movement better.

509
00:30:06,820 --> 00:30:10,660
The treatment that's usually used
for this is a medical treatment,
a drug treatment.

510
00:30:13,140 --> 00:30:17,500
It's believed this disorder may be
caused by a dopamine deficiency.

511
00:30:17,500 --> 00:30:21,540
Dopamine is a hormone and
neurotransmitter

512
00:30:21,540 --> 00:30:23,860
that plays a part in our movements.

513
00:30:23,860 --> 00:30:27,340
Medication can be taken that mimics
dopamine,

514
00:30:27,340 --> 00:30:31,380
so helping regulate and co-ordinate
movement.

515
00:30:31,380 --> 00:30:34,060
But Professor Espie also has a
suggestion

516
00:30:34,060 --> 00:30:37,340
to prevent Craig's problem happening
in the first place.

517
00:30:37,340 --> 00:30:40,420
We know the triggering factor is leg
movement

518
00:30:40,420 --> 00:30:42,620
but we know the context is deep
sleep.

519
00:30:42,620 --> 00:30:45,660
So the best preventative thing you
can do is to make sure

520
00:30:45,660 --> 00:30:47,220
you're well-slept, well-rested.

521
00:30:47,220 --> 00:30:49,340
Yep. Give yourself permission.

522
00:30:49,340 --> 00:30:53,820
Go home and say, "Professor Espie
said I can go to bed as early as I
like.

523
00:30:53,820 --> 00:30:57,260
"Sleep as much as I like." Golden
ticket! Yeah, yeah!

524
00:30:59,980 --> 00:31:02,220
Alongside considering medication,

525
00:31:02,220 --> 00:31:04,820
Craig needs to get more sleep
generally.

526
00:31:04,820 --> 00:31:08,420
Then his body will be less likely to
go into deep sleep.

527
00:31:10,460 --> 00:31:13,180
For most people, deep sleep is
beneficial.

528
00:31:13,180 --> 00:31:19,100
But in Craig's case, minimising it
could help reduce his symptoms.

529
00:31:19,100 --> 00:31:24,660
To have a diagnosis that really
homes in on exactly what it is and
why is great.

530
00:31:29,900 --> 00:31:33,140
Back at the sleep deprivation house
in Oxfordshire...

531
00:31:34,500 --> 00:31:39,060
..our super-sleepers have been
trying to keep active to ward off
tiredness.

532
00:31:42,380 --> 00:31:46,220
They've now been without sleep for
36 hours.

533
00:31:47,220 --> 00:31:52,580
We want to see what effect lack of
sleep has on what they choose to
eat.

534
00:31:52,580 --> 00:31:59,500
Research shows that lack of sleep is
linked to obesity and diseases like
Type 2 diabetes.

535
00:32:03,220 --> 00:32:07,540
We've asked psychologist Professor
Jane Ogden from Surrey University

536
00:32:07,540 --> 00:32:09,380
to test our volunteers

537
00:32:09,380 --> 00:32:13,740
to see how much they eat when
they're tired.

538
00:32:13,740 --> 00:32:16,980
If you are sleep deprived, it's
going to impact on the way that you
eat,

539
00:32:16,980 --> 00:32:18,780
how much you eat and the food that
you choose.

540
00:32:18,780 --> 00:32:21,260
On the evening of Day One,

541
00:32:21,260 --> 00:32:25,900
Jane took a baseline by laying out a
buffet for our super-sleepers

542
00:32:25,900 --> 00:32:28,420
and then recorded everything they
ate.

543
00:32:28,420 --> 00:32:30,260
I love scotch eggs.
They're absolutely huge.

544
00:32:30,260 --> 00:32:35,220
The recommended intake for one meal
is approximately 600 calories,

545
00:32:35,220 --> 00:32:39,140
but this lot all ate over 1,200
calories each.

546
00:32:40,140 --> 00:32:42,660
They were definitely filling
themselves up with calories.

547
00:32:42,660 --> 00:32:45,180
They were definitely filling
themselves up with sugar and fat.

548
00:32:48,300 --> 00:32:52,620
It's possible our volunteers were
already a bit under-slept on their
first evening.

549
00:32:54,220 --> 00:32:56,260
Recent research from 2018

550
00:32:56,260 --> 00:32:59,380
shows that people who sleep less
than seven hours a night

551
00:32:59,380 --> 00:33:01,540
have a higher chance of becoming
obese

552
00:33:01,540 --> 00:33:03,780
than those who get over seven hours.

553
00:33:05,580 --> 00:33:07,500
And that's because when we get
tired,

554
00:33:07,500 --> 00:33:11,140
two key hormones that regulate
eating are disrupted.

555
00:33:11,140 --> 00:33:13,660
Ghrelin stimulates your appetite

556
00:33:13,660 --> 00:33:16,580
and leptin tells us when we're full.

557
00:33:16,580 --> 00:33:18,500
As we get more tired,

558
00:33:18,500 --> 00:33:21,660
we produce more ghrelin and less
leptin

559
00:33:21,660 --> 00:33:24,020
and that means we eat more.

560
00:33:27,020 --> 00:33:29,660
But that is when we're just normally
tired.

561
00:33:31,340 --> 00:33:34,180
So we want to see how much this lot
eat

562
00:33:34,180 --> 00:33:37,020
after 36 hours of no sleep at all.

563
00:33:37,020 --> 00:33:40,140
Jane's put out an identical buffet.

564
00:33:43,260 --> 00:33:45,020
ELLI: Time for scotch eggs, guys!

565
00:33:45,780 --> 00:33:48,620
They have free rein to eat what they
like,

566
00:33:48,620 --> 00:33:51,100
and don't know that they're being
tested.

567
00:33:52,300 --> 00:33:54,020
No, I don't really want...

568
00:33:55,980 --> 00:33:58,540
Sometimes, you don't want to eat
when you're that tired, do you?

569
00:33:58,540 --> 00:33:59,980
She's not eating.

570
00:33:59,980 --> 00:34:03,380
STEPHANIE: I think it's starting to
make me feel more ill.

571
00:34:03,380 --> 00:34:07,220
I thought that they'd possibly try
and eat very fast

572
00:34:07,220 --> 00:34:10,580
because they want to carb load and
they want to keep going. Mm.

573
00:34:10,580 --> 00:34:12,860
They've gone beyond keeping going
now, actually,

574
00:34:12,860 --> 00:34:16,140
and their biggest priority is just
to get into bed and go to sleep.
Yes.

575
00:34:16,140 --> 00:34:18,940
And their bodies are telling them
there's no longer any point.

576
00:34:18,940 --> 00:34:20,820
I'm chewing with no emotion
whatsoever

577
00:34:20,820 --> 00:34:22,420
and I know it's gonna look
hilarious.

578
00:34:22,420 --> 00:34:25,940
When you're this sleep-deprived, you
don't really know what meal you're
eating.

579
00:34:25,940 --> 00:34:28,700
These people don't really know what
time of day it is any longer

580
00:34:28,700 --> 00:34:32,140
so we've sat them down to eat,
but they don't know what to have.

581
00:34:32,140 --> 00:34:35,460
So, what about people at home with
young kids,

582
00:34:35,460 --> 00:34:37,660
what about shift workers,

583
00:34:37,660 --> 00:34:41,700
what about people who work in a
supermarket overnight,

584
00:34:41,700 --> 00:34:45,740
what should they then be eating to
get them through that?

585
00:34:45,740 --> 00:34:48,020
Well, they should be eating meals.

586
00:34:48,020 --> 00:34:51,260
Decide on the meal time, create a
meal,

587
00:34:51,260 --> 00:34:53,340
and sit down and have that meal,

588
00:34:53,340 --> 00:34:55,540
and say, "This is a big enough meal
to see me through."

589
00:34:55,540 --> 00:34:58,740
But if you don't do that, you'll end
up snacking all the time

590
00:34:58,740 --> 00:35:00,660
and you'll get into a kind of
vicious cycle

591
00:35:00,660 --> 00:35:02,420
of feeling tired, being
sleep-deprived,

592
00:35:02,420 --> 00:35:04,860
eating the wrong things, being more
sleep deprived

593
00:35:04,860 --> 00:35:07,180
and it's just gonna exacerbate any
problems you've got.

594
00:35:08,340 --> 00:35:12,780
'This time around, our volunteers
have eaten far fewer calories

595
00:35:12,780 --> 00:35:15,180
'which surprised everybody on the
day

596
00:35:15,180 --> 00:35:17,100
'and goes against research.

597
00:35:17,100 --> 00:35:20,740
'But they were beyond normal levels
of tiredness.'

598
00:35:25,300 --> 00:35:27,660
Someone else who's been battling
with food

599
00:35:27,660 --> 00:35:29,500
is super-snorer, Yvonne.

600
00:35:30,820 --> 00:35:34,060
Five weeks into her diet, how is she
getting on?

601
00:35:35,660 --> 00:35:38,180
Well, happy Monday morning

602
00:35:38,180 --> 00:35:40,020
and I'm on my way to work

603
00:35:40,020 --> 00:35:43,060
feeling absolutely fabulous!

604
00:35:43,060 --> 00:35:45,580
I have got on the scales this
morning

605
00:35:45,580 --> 00:35:48,500
and I have lost five pounds.

606
00:35:48,500 --> 00:35:53,220
That is extremely good for me.

607
00:35:54,820 --> 00:35:58,740
Coming up, Craig and Yvonne get
their final analysis.

608
00:35:58,740 --> 00:36:02,100
I think you've been a bit naughty!
Have I?

609
00:36:02,780 --> 00:36:06,500
And 37 hours into the sleep
deprivation experiment,

610
00:36:06,500 --> 00:36:08,980
our super-sleepers are showing the
strain.

611
00:36:10,260 --> 00:36:13,060
Pretty tough, to be honest. We're
all just really digging deep, now.

612
00:36:13,900 --> 00:36:14,120
LOUD SNORING

613
00:36:14,120 --> 00:36:16,920
We've been helping some of Britain's
worst sleepers

614
00:36:16,920 --> 00:36:19,120
overcome their problems.

615
00:36:19,120 --> 00:36:22,560
Craig has been suffering from night
terrors.

616
00:36:22,560 --> 00:36:26,440
I freak out, I lash out. I can be
quite aggressive in my sleep.

617
00:36:26,440 --> 00:36:29,960
After being wired up, we discovered
it was caused by a condition

618
00:36:29,960 --> 00:36:32,560
called "period limb movement
disorder".

619
00:36:32,560 --> 00:36:36,080
You don't have a sleep problem.

620
00:36:36,080 --> 00:36:39,160
You've got a motor problem that's
expressing itself during sleep.

621
00:36:40,200 --> 00:36:43,760
He was advised to take medication
and get more sleep.

622
00:36:43,760 --> 00:36:46,400
Yeah, there's always lots to do.

623
00:36:47,640 --> 00:36:50,000
Little ones to run after!

624
00:36:50,000 --> 00:36:53,120
To try and tire myself out, I do
things like wash the car.

625
00:36:53,120 --> 00:36:56,240
You know, whizz round the house,
go down the gym.

626
00:36:58,360 --> 00:37:01,280
Even just doing housework can be
therapeutic sometimes.

627
00:37:01,280 --> 00:37:03,040
Where are you going?

628
00:37:04,080 --> 00:37:05,320
Katie?

629
00:37:05,320 --> 00:37:07,280
Come on. Ooh.

630
00:37:08,160 --> 00:37:11,680
It's time for his final catch-up
with Professor Espie.

631
00:37:12,920 --> 00:37:15,600
Hi, Colin. Craig. Good to see you
again. Have a seat. Thank you.

632
00:37:15,600 --> 00:37:19,960
I did suggest you could try making
sure you get plenty of sleep.

633
00:37:19,960 --> 00:37:24,320
Yeah. I did like a week of just
trying to get as much sleep as
possible,

634
00:37:24,320 --> 00:37:29,440
but truth be told, I ended up
feeling more tired, for some reason.

635
00:37:29,440 --> 00:37:34,840
It's interesting, though, that you
could actually get that much more
sleep,

636
00:37:34,840 --> 00:37:37,240
when you allowed yourself to. Yeah.

637
00:37:37,240 --> 00:37:40,120
One of the things that did really
help me to sleep for longer

638
00:37:40,120 --> 00:37:43,040
was that I started exercising closer
to when I went to bed.

639
00:37:43,040 --> 00:37:46,600
Just getting rid of some of the
day's stress kind of really helped.

640
00:37:46,600 --> 00:37:50,880
All of these things are helpful.
They're not going to solve your
particular sleep problem,

641
00:37:50,880 --> 00:37:53,920
cos it's not caused by these things,
but they're definitely gonna help.

642
00:37:53,920 --> 00:38:00,120
Alongside more sleep, Craig also
tried some of the medication
Professor Espie recommended.

643
00:38:01,800 --> 00:38:06,200
How did you get on with it? I had
not the best reaction to it, to
begin with,

644
00:38:06,200 --> 00:38:10,040
so I had a particularly difficult
night. I was having quite a few side
effects.

645
00:38:10,040 --> 00:38:14,800
I've stopped taking that and I need
to go back and see what else is on
the list that you recommended

646
00:38:14,800 --> 00:38:18,520
that we can try. Yeah, it is about
trying, and about experimenting.

647
00:38:18,520 --> 00:38:22,200
There's three or four other drugs
that can be tried in different
doses.

648
00:38:22,200 --> 00:38:26,800
It's about finding the right thing,
so that may take a bit of time to
get that right.

649
00:38:26,800 --> 00:38:28,760
Yeah, I'm very optimistic.

650
00:38:28,760 --> 00:38:31,480
I'll get there. Brilliant.
Thank you. Thank you.

651
00:38:31,480 --> 00:38:35,200
So Craig is willing to try
alternative medications

652
00:38:35,200 --> 00:38:38,440
to get rid of his night terrors
for once and for all.

653
00:38:40,320 --> 00:38:44,520
I've got a plan. I guess it's just a
matter of time before, fingers
crossed,

654
00:38:44,520 --> 00:38:47,320
I'll find the right medication.

655
00:38:47,320 --> 00:38:51,120
I'm making progress and optimistic
that I'll get there.

656
00:38:53,400 --> 00:38:56,000
Alongside helping our bad sleepers
sleep better...

657
00:38:57,840 --> 00:39:00,480
..we've also been running an
experiment,

658
00:39:00,480 --> 00:39:04,360
taking four of Britain's best
sleepers and depriving them of
sleep.

659
00:39:06,800 --> 00:39:12,000
Do you know, it's been incredible to
watch all of this. Yes, totally.

660
00:39:12,000 --> 00:39:15,480
And they have changed from the
bubbly, kind of happy people they
were

661
00:39:15,480 --> 00:39:17,920
when they first came in.

662
00:39:17,920 --> 00:39:20,880
You can see the strains of sleep
deprivation in them.

663
00:39:20,880 --> 00:39:23,200
I think the thing that's really
struck me

664
00:39:23,200 --> 00:39:26,760
was the driving test and the micro
sleeps,

665
00:39:26,760 --> 00:39:29,040
cos that has now terrified me. Yes.

666
00:39:30,680 --> 00:39:33,560
After 37 hours without sleep,

667
00:39:33,560 --> 00:39:36,520
our super-sleepers are now really
suffering.

668
00:39:36,520 --> 00:39:40,960
Pretty tough. I'll be honest. We're
all just really digging deep, now.

669
00:39:42,560 --> 00:39:46,920
I've been st-stuttering a lot more.
It's brought out my stammer.

670
00:39:48,760 --> 00:39:52,320
Their conversations go around sleep
and wanting to sleep.

671
00:39:52,320 --> 00:39:54,360
They're not talking about anything
else, now.

672
00:39:54,360 --> 00:39:58,040
I feel when I get back to the hotel,
I don't think I'm going to sleep.
You will.

673
00:39:59,520 --> 00:40:04,040
Each time I yawn, it's like,
"Were my eyes open?" I dunno!

674
00:40:04,040 --> 00:40:09,360
Like all adults, our volunteers need
at least seven hours sleep a night

675
00:40:09,360 --> 00:40:11,160
to feel fully refreshed.

676
00:40:11,160 --> 00:40:15,400
But is it true that as we get older,
we need less sleep?

677
00:40:15,400 --> 00:40:18,600
That's a myth that I've always
heard.

678
00:40:18,600 --> 00:40:22,480
That the older you get, you don't
need sleep.

679
00:40:22,480 --> 00:40:24,520
When you get to older adults,

680
00:40:24,520 --> 00:40:28,240
parts of the brain that cover the
drive to sleep and our body clock,

681
00:40:28,240 --> 00:40:30,160
they start to break down a bit

682
00:40:30,160 --> 00:40:32,800
and so we're more vulnerable to
sleep problems when we get older.

683
00:40:32,800 --> 00:40:35,120
And I think that's where some of the
myth has come from,

684
00:40:35,120 --> 00:40:39,000
that we need less sleep, because a
lot of older adults are suffering
from sleep problems.

685
00:40:39,000 --> 00:40:41,280
So, when it comes to older people,
then... Mm.

686
00:40:41,280 --> 00:40:43,040
..and they are getting less sleep,

687
00:40:43,040 --> 00:40:46,080
what can they do to get more sleep?

688
00:40:46,080 --> 00:40:49,880
Well, keeping regularity of sleep
schedules is actually really
important.

689
00:40:49,880 --> 00:40:53,040
If you're going to bed at the same
time and you're waking up at the
same time,

690
00:40:53,040 --> 00:40:56,600
what that does is it keeps the
system in place.

691
00:40:58,280 --> 00:41:00,760
But even the best system won't work

692
00:41:00,760 --> 00:41:03,560
if someone else in your house is
keeping you up all night.

693
00:41:03,560 --> 00:41:05,240
LOUD SNORING

694
00:41:05,240 --> 00:41:10,640
Our super-snorer Yvonne has been
making life miserable for her
husband and her son.

695
00:41:10,640 --> 00:41:14,120
This is mum. She woke me up at five
o'clock in the morning snoring.

696
00:41:14,120 --> 00:41:16,680
HEAVY SNORING

697
00:41:18,520 --> 00:41:22,560
Eight weeks ago, she was advised to
lose weight, take more exercise

698
00:41:22,560 --> 00:41:24,520
and drink less alcohol.

699
00:41:25,640 --> 00:41:28,360
And now it's time to meet with
Professor Espie

700
00:41:28,360 --> 00:41:31,480
to see if she's managed to do enough
to stop snoring.

701
00:41:31,480 --> 00:41:34,280
Hi, Yvonne. Good to see you again.
Good to see you, as well.

702
00:41:34,280 --> 00:41:37,320
Yeah? I've got lots of good news to
tell you. Have you?

703
00:41:37,320 --> 00:41:40,480
The treadmill's come out of the
garage. I've joined a slimming club.

704
00:41:40,480 --> 00:41:43,080
So, yeah, I feel much better.

705
00:41:43,080 --> 00:41:44,800
How much weight have you lost?

706
00:41:44,800 --> 00:41:47,560
I have lost seven pounds, which is
half a stone.

707
00:41:47,560 --> 00:41:49,480
Well done. Thank you. It's not easy.

708
00:41:49,480 --> 00:41:51,680
I'm not gonna say I've given up the
alcohol,

709
00:41:51,680 --> 00:41:54,280
but drinking it in moderation.

710
00:41:54,280 --> 00:41:56,680
I've Googled drinks with the less
calories

711
00:41:56,680 --> 00:42:00,280
and a good old gin and tonic's got
far less calories than a glass of
Prosecco

712
00:42:00,280 --> 00:42:02,920
and I was the Prosecco queen!

713
00:42:02,920 --> 00:42:06,200
I'm not concerned about the calorie
content of alcohol... Mm.

714
00:42:06,200 --> 00:42:10,440
..so much as the direct effect it
has on your muscles. Yes.

715
00:42:11,520 --> 00:42:15,800
Yvonne says she feels better. But
has she had better quality sleep?

716
00:42:17,480 --> 00:42:20,680
Over the last few weeks, she's been
keeping a sleep diary

717
00:42:20,680 --> 00:42:24,520
and wearing an AxoGraph, a watch
monitoring her sleep.

718
00:42:24,520 --> 00:42:26,640
Colin has analysed the data.

719
00:42:27,720 --> 00:42:33,200
I think you've been a bit naughty.
Have I? In what way?

720
00:42:33,200 --> 00:42:35,520
You haven't worn the AxoGraph over
the weekend.

721
00:42:35,520 --> 00:42:39,080
I probably forgot to do it!

722
00:42:39,080 --> 00:42:41,320
Maybe a little guilty pleasure over
the weekend.

723
00:42:41,320 --> 00:42:43,320
I didn't want you to notice!

724
00:42:43,320 --> 00:42:45,000
I noticed, though!

725
00:42:46,400 --> 00:42:49,720
You're getting anything
between seven, seven and
three-quarter-hour's sleep.

726
00:42:49,720 --> 00:42:55,240
Seven and a half hours, to my mind,
is quite a long... Long sleep.
Good sleep. Good sleep.

727
00:42:55,240 --> 00:42:58,600
Does this mean Yvonne's snoring has
reduced?

728
00:42:58,600 --> 00:43:03,960
My husband's managed probably four
nights this week in the same bed as
me.

729
00:43:03,960 --> 00:43:06,760
My son had one of his football
friends stay over.

730
00:43:06,760 --> 00:43:08,840
He did come in and whispered,

731
00:43:08,840 --> 00:43:13,640
"Mum, you never snored. Well done!
I'm very proud of you."

732
00:43:13,640 --> 00:43:17,320
Well done. Thank you so much for
your advice. Pleasure. Thank you.

733
00:43:17,320 --> 00:43:20,480
Dead chuffed that he's pleased with
me.

734
00:43:20,480 --> 00:43:24,560
The outcome isn't that I've
completely stopped snoring,

735
00:43:24,560 --> 00:43:28,800
but it is certainly a whole lot
better than what it was.

736
00:43:28,800 --> 00:43:33,400
I've not heard my mum snoring for
like four days from my room.

737
00:43:33,400 --> 00:43:35,680
She's doing amazing.

738
00:43:35,680 --> 00:43:40,160
I'm very proud of myself. So now
I'll go and have a big glass of wine
to celebrate!

739
00:43:41,720 --> 00:43:45,880
Next time, can new research help us
cure a chronic insomniac?

740
00:43:47,280 --> 00:43:49,640
I've been following the advice very
closely

741
00:43:49,640 --> 00:43:52,960
and the quality of sleep is the bit
that really surprised me most.

742
00:43:52,960 --> 00:43:57,200
Why late night gambling might be a
bad idea.

743
00:43:57,200 --> 00:44:01,080
When we're sleep-deprived, we're
more likely to take risks.

744
00:44:01,080 --> 00:44:03,240
I put all in. I lost everything.

745
00:44:03,240 --> 00:44:06,000
And 38 hours into the experiment,

746
00:44:06,000 --> 00:44:08,520
our super-sleepers hit breaking
point.

747
00:44:08,520 --> 00:44:12,720
I was literally just looking at a
piece of chicken cos I swear it had
a face on it.

748
00:44:35,720 --> 00:44:37,720
Subtitles by Red Bee Media

749
00:44:43,180 --> 00:44:44,980
SNORING

750
00:44:44,980 --> 00:44:47,460
Britain is in the midst
of a sleep crisis.

751
00:44:48,620 --> 00:44:52,940
I've barely slept. I feel like an
emotional wreck.

752
00:44:52,940 --> 00:44:57,340
On average, we sleep two hours less
a night compared with 50 years ago.

753
00:44:57,340 --> 00:45:01,180
I'm walking wounded. It's just
impossible to function.

754
00:45:01,180 --> 00:45:02,660
Due to our busy lifestyles,

755
00:45:02,660 --> 00:45:05,420
most of us don't know if we're
suffering from a sleep problem

756
00:45:05,420 --> 00:45:07,700
or if we're just plain tired.

757
00:45:07,700 --> 00:45:10,060
Now, according to the British Sleep
Council,

758
00:45:10,060 --> 00:45:13,740
70% of us say we just don't get
enough sleep.

759
00:45:15,140 --> 00:45:18,460
In this series, we're going to see
if science can help us all sleep
better

760
00:45:18,460 --> 00:45:21,540
with a team of sleep experts and
specialists.

761
00:45:21,540 --> 00:45:22,540
Go!

762
00:45:22,540 --> 00:45:25,980
This is the problem that you've got.
This is the reason you're not
sleeping with yourwife.

763
00:45:27,180 --> 00:45:29,780
Headed up by Dr Amir Khan.

764
00:45:29,780 --> 00:45:34,380
I definitely see the effects on my
patients of not getting enough
sleep.

765
00:45:34,380 --> 00:45:37,700
Poor sleep has been linked to
obesity, Type 2 diabetes

766
00:45:37,700 --> 00:45:39,820
and high blood pressure.

767
00:45:40,460 --> 00:45:43,100
We'll take some of Britain's worst
sleepers

768
00:45:43,100 --> 00:45:45,940
and see if our experts can solve
their problems.

769
00:45:45,940 --> 00:45:48,740
From common complaints like
snoring...

770
00:45:48,740 --> 00:45:51,060
HEAVY SNORING

771
00:45:51,060 --> 00:45:54,780
..to more extreme sleep disorders
like night terrors.

772
00:45:54,780 --> 00:45:58,340
I've woke up and my fingers have
been stuck together with blood.

773
00:45:58,340 --> 00:46:03,220
We'll also find out what this lack
of sleep is doing to our bodies and
brains

774
00:46:03,220 --> 00:46:07,820
by sleep-depriving four of Britain's
best sleepers.

775
00:46:07,820 --> 00:46:11,220
This is going to be your home for
the next 48 hours without sleep.

776
00:46:12,380 --> 00:46:14,860
This time, we're testing whether
lack of sleep

777
00:46:14,860 --> 00:46:16,860
makes us more likely to gamble.

778
00:46:16,860 --> 00:46:18,860
Wa-hey! My G!

779
00:46:19,980 --> 00:46:22,940
And does it reduce our resistance to
pain?

780
00:46:22,940 --> 00:46:25,300
Aghh! Ooh!

781
00:46:25,300 --> 00:46:29,180
And find out why poor sleep plays
havoc with our emotions.

782
00:46:29,180 --> 00:46:30,820
Mentally, it's been really hard.

783
00:46:30,820 --> 00:46:34,460
There's been times I just felt like
literally breaking down which is
really strange forme.

784
00:46:36,500 --> 00:46:40,980
We're gonna reveal the latest sleep
science to sort out fact from
fiction

785
00:46:40,980 --> 00:46:45,620
and find out how we can all get that
perfect night's sleep that we all
dream of!

786
00:46:52,740 --> 00:46:54,900
Meet Carla from Kettering.

787
00:46:54,900 --> 00:46:56,700
For the last six years,

788
00:46:56,700 --> 00:46:58,700
she's barely slept a night.

789
00:46:59,820 --> 00:47:06,580
It's that frustrating that it just
takes over my entire life.

790
00:47:06,580 --> 00:47:08,940
You know, I've got no quality now at
the minute

791
00:47:08,940 --> 00:47:11,620
because I'm always tired.

792
00:47:11,620 --> 00:47:15,860
The problem is that Carla just can't
keep still.

793
00:47:15,860 --> 00:47:18,420
I have this overwhelming adrenaline
in my limbs,

794
00:47:18,420 --> 00:47:20,660
my arms and my legs,

795
00:47:20,660 --> 00:47:24,900
and I end up like moving my arms
and my legs like this.

796
00:47:24,900 --> 00:47:28,700
It feels like this adrenaline is
gonna burst out of my skin.

797
00:47:28,700 --> 00:47:30,260
So I have to move.

798
00:47:30,260 --> 00:47:34,260
Carla suspects she might be
suffering from a condition

799
00:47:34,260 --> 00:47:35,900
called restless legs syndrome.

800
00:47:35,900 --> 00:47:38,700
It's one of the UK's top sleep
complaints,

801
00:47:38,700 --> 00:47:41,580
affecting over 6.5 million of us,

802
00:47:41,580 --> 00:47:45,020
where sufferers get painful,
uncomfortable sensations

803
00:47:45,020 --> 00:47:47,140
deep in their arms and legs.

804
00:47:50,340 --> 00:47:54,260
For Carla, it's having a damaging
effect on her relationship with her
wife.

805
00:47:56,180 --> 00:48:01,300
'The truth is that she wants to be
in a separate bed to me at the
minute.

806
00:48:04,380 --> 00:48:06,060
'And that's not easy.'

807
00:48:07,540 --> 00:48:12,660
I just want to be able to sleep like
normal people.

808
00:48:16,700 --> 00:48:20,420
We've teamed up with sleep expert
Professor Colin Espie

809
00:48:20,420 --> 00:48:22,140
from the University of Oxford.

810
00:48:22,140 --> 00:48:26,820
Restless legs syndrome is not a
psychological problem

811
00:48:26,820 --> 00:48:28,540
in that sense.

812
00:48:28,540 --> 00:48:32,780
And it's also not muscular.

813
00:48:32,780 --> 00:48:35,740
People describe it being like
"inside my bones".

814
00:48:35,740 --> 00:48:38,020
And that can make it distressing.

815
00:48:38,020 --> 00:48:41,220
To find out if she's got restless
legs syndrome

816
00:48:41,220 --> 00:48:44,420
Colin's sent her to his sleep
research clinic in Oxford

817
00:48:44,420 --> 00:48:47,100
to be wired up by Dr Rachel Sharman.

818
00:48:47,100 --> 00:48:49,140
Nice to meet you finally!

819
00:48:49,140 --> 00:48:50,620
Finally, yes!

820
00:48:50,620 --> 00:48:54,620
We're going to do a polysomnography
test tonight, a PSG recording.

821
00:48:54,620 --> 00:48:58,100
And we're gonna be putting sensors
on your face, on your hands,

822
00:48:58,100 --> 00:48:59,660
under your nose, on your legs

823
00:48:59,660 --> 00:49:01,420
and for you, on your arm.

824
00:49:01,420 --> 00:49:04,420
And that's to look for what you're
doing overnight.

825
00:49:04,420 --> 00:49:07,940
If Carla is suffering from restless
legs syndrome,

826
00:49:07,940 --> 00:49:10,940
then it'll be her muscles that are
affected.

827
00:49:10,940 --> 00:49:15,220
We're gonna put these on your
anterior tibialis muscles -
calf muscles -

828
00:49:15,220 --> 00:49:20,260
and what we're going to do is look
to pick up any movements and small
muscle twitches.

829
00:49:20,260 --> 00:49:22,180
We're not looking for those big leg
movements,

830
00:49:22,180 --> 00:49:25,980
we're looking for tiny muscle
twitches that might be giving you
a little bit of pain.

831
00:49:27,060 --> 00:49:29,860
Once wired up, Carla heads off to
get some sleep.

832
00:49:29,860 --> 00:49:33,340
Throughout the night, the equipment
will collect data

833
00:49:33,340 --> 00:49:35,940
which will hopefully get to the root
of her sleep problem.

834
00:49:40,900 --> 00:49:43,460
To find out what a lack of sleep
does to us

835
00:49:43,460 --> 00:49:45,140
and how we can combat it,

836
00:49:45,140 --> 00:49:49,060
we're running a major experiment
with four of Britain's best
sleepers.

837
00:49:52,500 --> 00:49:54,980
Shop assistant, Ellie....

838
00:49:54,980 --> 00:49:59,780
I slept through a seven on the
Richter scale earthquake in Greece.
I deep sleep.

839
00:49:59,780 --> 00:50:01,540
Model Steph...

840
00:50:02,620 --> 00:50:04,580
Lack of sleep is gonna make me
miserable!

841
00:50:04,580 --> 00:50:08,260
When I'm around people and I'm
tired, it's not a good... It's not a
good thing!

842
00:50:08,260 --> 00:50:09,580
DJ Lloyd...

843
00:50:10,740 --> 00:50:13,940
I'm a good sleeper when I am
sleeping. I think sleep can be a
beautiful thing.

844
00:50:13,940 --> 00:50:16,580
And engineer Natashane.

845
00:50:16,580 --> 00:50:19,940
I can sleep anywhere, any time,
really.

846
00:50:19,940 --> 00:50:26,020
We've brought them here to our
incredibly luxurious £7 million
Sleep HQ house

847
00:50:26,020 --> 00:50:28,740
deep in the Oxfordshire
countryside...

848
00:50:29,940 --> 00:50:33,180
..equipped with everything for the
perfect weekend getaway.

849
00:50:33,180 --> 00:50:38,220
Our super-sleepers are banned from
sleeping for 48 hours.

850
00:50:39,420 --> 00:50:42,420
Throughout the experiment, experts
will be on hand

851
00:50:42,420 --> 00:50:45,540
in case anyone experiences serious
problems.

852
00:50:48,300 --> 00:50:52,020
We're 38 hours into our sleep
deprivation experiment

853
00:50:52,020 --> 00:50:54,860
and our super-sleepers are utterly
exhausted.

854
00:50:54,860 --> 00:50:59,180
And thankfully, this is an
exhaustion that most of us will
never have to cope with.

855
00:50:59,180 --> 00:51:01,100
And it's all in the name of science

856
00:51:01,100 --> 00:51:05,700
to find out exactly what happens to
us when we have little or no sleep.

857
00:51:05,700 --> 00:51:10,340
So far, we've seen that our memory
is one of the first things to be
affected

858
00:51:10,340 --> 00:51:12,700
by a lack of sleep.

859
00:51:12,700 --> 00:51:14,140
Just blind blank.

860
00:51:14,140 --> 00:51:15,940
Everything's gone.

861
00:51:15,940 --> 00:51:19,100
But it's tiny micro-sleeps we're
often not aware of

862
00:51:19,100 --> 00:51:22,420
that make driving on little sleep so
dangerous.

863
00:51:23,260 --> 00:51:27,660
And that there's a strong link
between overeating and poor sleep.

864
00:51:27,660 --> 00:51:31,540
You're going to gain weight, you're
going to put on fat and you're going
to lose muscle.

865
00:51:31,540 --> 00:51:34,900
Now we're testing something you
wouldn't automatically associate

866
00:51:34,900 --> 00:51:36,940
with lack of sleep.

867
00:51:36,940 --> 00:51:39,220
How it affects risk-taking.

868
00:51:40,420 --> 00:51:45,060
Research has shown that between the
hours of 10:00pm and 3:00am,

869
00:51:45,060 --> 00:51:47,340
we're more likely to place online
bets.

870
00:51:47,340 --> 00:51:51,100
Now, is this something to do with
our avid night-time gambling
obsession

871
00:51:51,100 --> 00:51:54,060
or is it more to do with our
sleep-deprived brains?

872
00:51:56,380 --> 00:51:59,700
It's late in the evening, and
psychologist Jason Ellis

873
00:51:59,700 --> 00:52:01,460
has set up a mini casino.

874
00:52:02,380 --> 00:52:05,700
What's interesting is studies have
shown that when we're sleep-deprived

875
00:52:05,700 --> 00:52:08,100
we're more likely to be impulsive,

876
00:52:08,100 --> 00:52:10,300
and we're more likely to take risks.

877
00:52:11,460 --> 00:52:14,740
In fact, research shows that
prolonged lack of sleep

878
00:52:14,740 --> 00:52:18,060
makes you twice as likely to indulge
in risky behaviour

879
00:52:18,060 --> 00:52:22,700
like drinking more alcohol, smoking
and driving under the influence.

880
00:52:24,060 --> 00:52:29,260
So, how will our group act now
they're 38 hours without sleep?

881
00:52:29,260 --> 00:52:32,380
Jason has set up a roulette wheel
with a difference.

882
00:52:32,380 --> 00:52:34,180
We've doctored it.

883
00:52:34,180 --> 00:52:38,260
So what we've got here is two
colours, so only two choices.

884
00:52:38,260 --> 00:52:44,220
They've got red, of which there's
less on the board, but the rewards
are greater.

885
00:52:44,220 --> 00:52:47,820
Black. There's more chance of
getting a black

886
00:52:47,820 --> 00:52:49,660
but the rewards aren't so great.

887
00:52:49,660 --> 00:52:52,020
So, will our super-sleepers

888
00:52:52,020 --> 00:52:55,500
go for the risky red or the safer
black?

889
00:52:55,500 --> 00:52:59,140
They're all given 100 chips and will
play four rounds.

890
00:53:00,900 --> 00:53:05,740
So if you were to put two chips on
black, you'll get three back,

891
00:53:05,740 --> 00:53:07,420
but if you put two on red,

892
00:53:07,420 --> 00:53:09,700
you'll get six back.

893
00:53:09,700 --> 00:53:12,180
So, red, less chance,

894
00:53:12,180 --> 00:53:14,100
but bigger reward.

895
00:53:15,300 --> 00:53:19,300
They first did this test 24 hours
ago when fully slept.

896
00:53:19,300 --> 00:53:21,900
Ellie was the biggest risk-taker

897
00:53:21,900 --> 00:53:25,060
and won the game, whereas the others
all played safe.

898
00:53:25,060 --> 00:53:29,220
Jason will compare tonight's result
against this baseline.

899
00:53:30,220 --> 00:53:33,380
Right, Jason, can I start? Yep,
absolutely.

900
00:53:34,540 --> 00:53:38,020
Round one, and Steph, Natashane and
Lloyd

901
00:53:38,020 --> 00:53:39,780
all go for risky red.

902
00:53:41,260 --> 00:53:43,820
Ellie plays safe and goes for black.

903
00:53:43,820 --> 00:53:46,580
And this time, the risk-takers win.

904
00:53:46,580 --> 00:53:48,020
Oh, yeah!

905
00:53:48,020 --> 00:53:50,740
Right. Are we ready for round two?

906
00:53:50,740 --> 00:53:53,460
Yeah! I promise I'll make it
a better spin this time!

907
00:53:53,460 --> 00:53:57,780
This time, three super-sleepers play
it safe with black.

908
00:53:57,780 --> 00:53:59,340
Natashane goes for red.

909
00:53:59,940 --> 00:54:03,260
Red. Oh, look what I've just done!

910
00:54:03,260 --> 00:54:05,660
Oh, you didn't, though.

911
00:54:05,660 --> 00:54:08,540
Are we ready for round three? Yes.
Go for it.

912
00:54:09,980 --> 00:54:15,340
Lloyd places all his chips on black,
a sure sign of risky behaviour.

913
00:54:15,340 --> 00:54:19,060
Come on. Black. Black. Red, red,
red.

914
00:54:19,060 --> 00:54:20,420
Black!

915
00:54:20,420 --> 00:54:23,300
Lloyd's gamble pays off.

916
00:54:23,300 --> 00:54:26,020
That's 129!

917
00:54:26,020 --> 00:54:28,940
It's gonna take me a while to count,
so...

918
00:54:30,220 --> 00:54:33,340
This time round, they do appear to
be taking more risks.

919
00:54:35,060 --> 00:54:39,740
And it's likely to be down to a part
of the brain called the prefrontal
cortex

920
00:54:39,740 --> 00:54:43,500
which controls decision-making and
impulsiveness.

921
00:54:45,380 --> 00:54:47,260
As we become more sleep-deprived,

922
00:54:47,260 --> 00:54:49,700
the amount of sugar, or glucose,

923
00:54:49,700 --> 00:54:51,980
reaching this part of the brain
reduces,

924
00:54:51,980 --> 00:54:53,820
slowing its activity.

925
00:54:55,380 --> 00:54:59,420
This means we have less energy to
think things through properly,

926
00:54:59,420 --> 00:55:01,300
increasing risky behaviour.

927
00:55:02,660 --> 00:55:06,060
It's the final round. Let's see if
this last chance to win

928
00:55:06,060 --> 00:55:08,380
brings out some high-risk gambling.

929
00:55:09,660 --> 00:55:11,260
I love doing that!

930
00:55:11,260 --> 00:55:14,100
Ellie's played safe up until now.

931
00:55:14,100 --> 00:55:17,500
She puts all of her chips on risky
red.

932
00:55:17,500 --> 00:55:19,660
Red, red, red! Black!

933
00:55:19,660 --> 00:55:21,820
Wa-hey! My G!

934
00:55:21,820 --> 00:55:23,540
I told you I was hungry!

935
00:55:23,540 --> 00:55:25,820
I put all in, so I lost everything.

936
00:55:27,140 --> 00:55:29,660
So, disaster for Ellie.

937
00:55:29,660 --> 00:55:34,540
But overall, how did our group's
behaviour compare against their
baseline?

938
00:55:36,220 --> 00:55:40,740
They're betting bigger and harder
this second time round.

939
00:55:40,740 --> 00:55:44,060
Some of them are making decisions
which are twice as much

940
00:55:44,060 --> 00:55:47,260
in terms of the chips that they're
putting down than they were
previously.

941
00:55:47,260 --> 00:55:49,500
Compared to their baseline levels,

942
00:55:49,500 --> 00:55:51,940
Natashane, Stephanie and Lloyd

943
00:55:51,940 --> 00:55:54,500
more than doubled the amount of
chips they bet.

944
00:55:54,500 --> 00:55:58,660
Clearly indicating an increase in
risky behaviour.

945
00:56:00,140 --> 00:56:04,500
What other decisions might people
make when they're tired that they
shouldn't be, really?

946
00:56:04,500 --> 00:56:06,820
We're looking at decision-making
here,

947
00:56:06,820 --> 00:56:11,940
so it can affect every part of
your life that's involved in
decision-making. Home and work.

948
00:56:11,940 --> 00:56:16,940
A recent online survey has revealed
there's a 30% increase

949
00:56:16,940 --> 00:56:20,500
in online shopping between the hours
of midnight and 6:00am,

950
00:56:20,500 --> 00:56:22,940
when we're most likely to have
lowered inhibitions

951
00:56:22,940 --> 00:56:26,220
and make poor decisions due to lack
of sleep.

952
00:56:26,220 --> 00:56:29,300
Studies also show that when we're
tired,

953
00:56:29,300 --> 00:56:32,300
we're more likely to give in to
these impulsive desires

954
00:56:32,300 --> 00:56:34,540
and buy things we don't need.

955
00:56:34,540 --> 00:56:38,260
The advice is to leave purchasing
decisions till the morning.

956
00:56:38,260 --> 00:56:41,300
We've all heard the saying, "Sleep
on it",

957
00:56:41,300 --> 00:56:43,620
and that's usually referring to some
decision or other.

958
00:56:43,620 --> 00:56:46,260
And I guess this goes to show that's
true.

959
00:56:46,260 --> 00:56:50,420
Coming up, Carla is faced with
the reality of her sleep problem.

960
00:56:51,620 --> 00:56:55,580
So that's me, trying to calm my arms
down, by the look of it.

961
00:56:55,580 --> 00:56:59,340
And we reveal why lack of sleep
can be painful!

962
00:56:59,340 --> 00:57:01,460
Yes. Oh!

963
00:57:04,480 --> 00:57:08,080
Our sleep specialists are helping
some of Britain's worst sleepers.

964
00:57:10,160 --> 00:57:15,040
Carla from Kettering suspects she's
suffering from a debilitating
neurological condition

965
00:57:15,040 --> 00:57:17,040
called restless legs syndrome.

966
00:57:18,240 --> 00:57:21,880
It's estimated that around 10% of
the population suffer from it.

967
00:57:23,280 --> 00:57:26,640
In extreme cases, it can disturb
sleep every night

968
00:57:26,640 --> 00:57:28,960
and lead to people being so sleep
deprived

969
00:57:28,960 --> 00:57:33,840
they feel unable to leave home
and can even feel suicidal.

970
00:57:33,840 --> 00:57:38,360
I just want to be able to sleep like
normal people.

971
00:57:39,280 --> 00:57:41,720
She's desperate for a solution.

972
00:57:41,720 --> 00:57:45,200
So we wired her up for a night to
find out what's going on.

973
00:57:46,800 --> 00:57:51,480
Professor Colin Espie has assessed
her data, and now it's time for the
results.

974
00:57:53,240 --> 00:57:56,400
Ideally, I'm looking for just
someone to say,

975
00:57:56,400 --> 00:58:02,120
"This is the condition that you have
and this is what could potentially
help you."

976
00:58:02,120 --> 00:58:04,160
To have some sort of resolution to
that

977
00:58:04,160 --> 00:58:07,320
would be the ultimate, ultimate
thing from today.

978
00:58:07,320 --> 00:58:09,080
Life-changing.

979
00:58:09,080 --> 00:58:14,600
And we're going to talk a bit
about your sleep and what your test
results showed. Yes.

980
00:58:14,600 --> 00:58:17,160
Yes, fingers crossed there's
something.

981
00:58:17,160 --> 00:58:20,680
The first thing that you filled in -
you probably remember this -

982
00:58:20,680 --> 00:58:22,920
restless legs. Uh-huh.

983
00:58:22,920 --> 00:58:27,920
Your rating scale, a lot of these
ten items you scored as "severe"
or "very severe". Mm-hm.

984
00:58:27,920 --> 00:58:31,520
Like how often you get these
symptoms in your arms and legs.

985
00:58:31,520 --> 00:58:36,080
And in fact, your score on that test
is 32

986
00:58:36,080 --> 00:58:41,920
and a score of 31 to 40 is
classified as very severe. Right.

987
00:58:41,920 --> 00:58:44,760
And it seems that the problem is
restless legs syndrome.

988
00:58:44,760 --> 00:58:49,120
Colin has also analysed data from a
specialist sleep monitor

989
00:58:49,120 --> 00:58:51,000
Carla has been wearing at night.

990
00:58:51,000 --> 00:58:55,160
It records sleep patterns and the
amount of time spent awake.

991
00:58:56,720 --> 00:58:59,280
So you've got a lot movement in your
arms as well as your legs.

992
00:58:59,280 --> 00:59:03,240
And you can see on this third night
that there's so much movement going
on

993
00:59:03,240 --> 00:59:05,840
that it's a struggle to get to sleep
that night.

994
00:59:05,840 --> 00:59:09,680
Yeah, definitely. That is probably
the sort of typical night

995
00:59:09,680 --> 00:59:11,680
where I'm awake most of the night.

996
00:59:15,080 --> 00:59:19,840
Then I've also seen nights when you
clearly couldn't get to sleep in the
first place. Yeah.

997
00:59:19,840 --> 00:59:22,920
Um, and you were sitting up in bed.

998
00:59:22,920 --> 00:59:26,200
Here's a night that you're just...
Yeah.

999
00:59:26,200 --> 00:59:28,560
..trying to pass away the time.

1000
00:59:28,560 --> 00:59:30,720
It's quarter past one in the
morning.

1001
00:59:30,720 --> 00:59:33,200
And you can't get to sleep.

1002
00:59:33,200 --> 00:59:38,720
Carla eventually falls asleep, but
after only an hour, she's up again.

1003
00:59:38,720 --> 00:59:42,920
So that's me trying to calm my arms
down, by the look of it. Mm.

1004
00:59:42,920 --> 00:59:45,720
I punch my limbs a lot

1005
00:59:45,720 --> 00:59:51,520
and that, again, it's temporary.
It doesn't last long.

1006
00:59:51,520 --> 00:59:56,680
Colin thinks he knows what might be
causing her restless legs.

1007
00:59:56,680 --> 01:00:00,240
Movement data collected from the
sensors placed on her muscles

1008
01:00:00,240 --> 01:00:02,000
shows something interesting.

1009
01:00:04,160 --> 01:00:05,720
As you can see here along the bottom

1010
01:00:05,720 --> 01:00:09,920
these marks here are muscle
movements. Right.

1011
01:00:09,920 --> 01:00:12,280
And they're like jerky movements

1012
01:00:12,280 --> 01:00:15,120
in your legs and in your arms.

1013
01:00:15,120 --> 01:00:18,920
So as well as the restlessness
that's occurring

1014
01:00:18,920 --> 01:00:22,160
which makes you feel uncomfortable
and makes you feel you need to move
around,

1015
01:00:22,160 --> 01:00:25,280
there is also this pattern of,
in your sleep,

1016
01:00:25,280 --> 01:00:28,600
involuntary kicks or jerks that are
happening.

1017
01:00:30,120 --> 01:00:33,720
The abnormal sensations associated
with restless legs syndrome

1018
01:00:33,720 --> 01:00:36,360
can be caused by a number of
factors.

1019
01:00:36,360 --> 01:00:38,200
For some, it's genetic,

1020
01:00:38,200 --> 01:00:41,840
or it can be a complication from
conditions like anaemia.

1021
01:00:41,840 --> 01:00:46,280
Colin thinks Carla's is down to
a chemical imbalance

1022
01:00:46,280 --> 01:00:50,280
but unfortunately he's had to rule
out the most common.

1023
01:00:50,280 --> 01:00:52,800
Some people with these restless legs
syndrome problems

1024
01:00:52,800 --> 01:00:55,000
have got iron deficiencies.

1025
01:00:55,000 --> 01:00:57,680
In your medical records, it has been
tested and you were fine.

1026
01:00:57,680 --> 01:01:02,520
But Colin does think she has low
levels of the hormone dopamine

1027
01:01:02,520 --> 01:01:04,520
which is produced in the brain.

1028
01:01:05,440 --> 01:01:07,120
It helps co-ordinate movement

1029
01:01:07,120 --> 01:01:11,880
by carrying messages between the
brain and nerve cells in muscles.

1030
01:01:11,880 --> 01:01:14,400
If the amount of dopamine is
reduced,

1031
01:01:14,400 --> 01:01:17,000
it can lead to involuntary movements
like Carla's.

1032
01:01:18,080 --> 01:01:20,360
The usual treatment we use for this
kind of condition

1033
01:01:20,360 --> 01:01:24,600
is something called a dopamine
agonist which is quite a powerful
medication.

1034
01:01:24,600 --> 01:01:29,240
The drug works by boosting the
levels of dopamine in our system

1035
01:01:29,240 --> 01:01:33,720
so it should help reduce the
symptoms of her restless legs
syndrome.

1036
01:01:33,720 --> 01:01:38,040
Colin pretty much validated the
reason why I'm feeling the way I'm
feeling

1037
01:01:38,040 --> 01:01:40,560
is because I have this condition.

1038
01:01:40,560 --> 01:01:47,120
And he is willing to help me in
trying to find a resolution for that

1039
01:01:47,120 --> 01:01:49,120
so I feel really positive.

1040
01:01:53,800 --> 01:01:56,400
Back at our sleep deprivation
experiment,

1041
01:01:56,400 --> 01:02:01,520
our super-sleepers have now gone
without any shut-eye for 42 hours.

1042
01:02:01,520 --> 01:02:04,080
There's less than six hours to go
now,

1043
01:02:04,080 --> 01:02:07,240
and we've caught some of them almost
nodding off.

1044
01:02:07,240 --> 01:02:10,800
So we're gonna do something that
should shake them back to their
senses.

1045
01:02:10,800 --> 01:02:13,800
We're gonna test their pain
thresholds.

1046
01:02:15,920 --> 01:02:21,080
Studies suggest that being tired
reduces our ability to cope with
pain.

1047
01:02:21,080 --> 01:02:27,880
One of the chief complaints people
come and see me about as a GP is
pain.

1048
01:02:27,880 --> 01:02:31,840
Specifically chronic pain that's
been there for three months or more.

1049
01:02:31,840 --> 01:02:37,760
And we know that pain and sleep have
a very complex relationship.

1050
01:02:37,760 --> 01:02:41,160
So, does our threshold to withstand
pain

1051
01:02:41,160 --> 01:02:43,520
decrease when we're sleep-deprived?

1052
01:02:43,520 --> 01:02:47,240
Amir wants to put this to the test
using a clinical measure

1053
01:02:47,240 --> 01:02:49,240
called the cold pressor test.

1054
01:02:49,240 --> 01:02:53,760
The group have to place their hand
in a bucket of ice and water

1055
01:02:53,760 --> 01:02:57,480
and keep it in as long as they can
for up to a maximum of two minutes.

1056
01:03:00,080 --> 01:03:03,960
Stephanie, do you think being tired
might affect how this works for you?

1057
01:03:03,960 --> 01:03:07,640
Of course. There's a reason why I
don't go out at night in a mini
skirt and a crop top

1058
01:03:07,640 --> 01:03:09,640
cos I don't like feeling the cold!

1059
01:03:09,640 --> 01:03:12,240
This is going totally against my
will.

1060
01:03:12,240 --> 01:03:14,520
Let's see how you do. We'll do it
one at a time.

1061
01:03:15,280 --> 01:03:16,320
Go!

1062
01:03:16,320 --> 01:03:17,400
36 hours ago,

1063
01:03:17,400 --> 01:03:19,720
Amir did the same test with the
group

1064
01:03:19,720 --> 01:03:21,400
when they were fully slept.

1065
01:03:21,400 --> 01:03:25,120
He'll compare tonight's results
against this baseline level.

1066
01:03:26,800 --> 01:03:28,640
First up is Ellie.

1067
01:03:28,640 --> 01:03:31,920
One, two, three, go.

1068
01:03:33,640 --> 01:03:35,960
How long is the freezing time?

1069
01:03:35,960 --> 01:03:38,640
It's just until it feels
uncomfortable,

1070
01:03:38,640 --> 01:03:41,040
and you want to take your hand out.

1071
01:03:41,040 --> 01:03:42,520
OK.

1072
01:03:42,520 --> 01:03:45,400
That was so horrible. So horrible!
Yeah.

1073
01:03:45,400 --> 01:03:48,040
The pain was far too much for her.

1074
01:03:48,040 --> 01:03:51,680
In her tired state, she only
managed 35 seconds.

1075
01:03:51,680 --> 01:03:55,240
That's ten seconds less than when
she was fully slept.

1076
01:03:56,800 --> 01:03:58,720
You're not asleep, are you, Lloyd?
No!

1077
01:03:58,720 --> 01:04:02,880
Lloyd and Steph both managed to last
the full two minutes.

1078
01:04:04,080 --> 01:04:05,800
That's two minutes, thank you!

1079
01:04:06,840 --> 01:04:09,000
And you can come out, now.
That's two minutes.

1080
01:04:09,000 --> 01:04:10,560
Well done, Steph!

1081
01:04:10,560 --> 01:04:12,320
The same as their baseline.

1082
01:04:12,320 --> 01:04:16,080
Last up, it's Natashane.

1083
01:04:16,080 --> 01:04:17,320
Go!

1084
01:04:20,080 --> 01:04:22,880
Bringing back bad memories?
Very bad memories!

1085
01:04:23,760 --> 01:04:26,080
How does it feel? Terrible.

1086
01:04:26,080 --> 01:04:28,800
In what way? Like Christmassy cold!

1087
01:04:28,800 --> 01:04:31,600
Yeah. Really cold! Fair enough.

1088
01:04:31,600 --> 01:04:34,040
This is why I don't go to the beach
in the UK!

1089
01:04:34,040 --> 01:04:35,880
Oh, my gosh. That was quick.

1090
01:04:38,120 --> 01:04:39,280
Yeah.

1091
01:04:40,800 --> 01:04:43,560
Natashane lasts the shortest of
all.

1092
01:04:44,920 --> 01:04:47,800
Natashane, how about yourself? What
do you think the difference was?

1093
01:04:47,800 --> 01:04:51,480
Uh, maybe ten, 15 seconds probably?
Yeah. Yeah.

1094
01:04:51,480 --> 01:04:55,720
Well, actually, you were 35 seconds
shorter this time

1095
01:04:55,720 --> 01:04:58,960
than you were... Yeah. ..the first
time. All hope is lost!

1096
01:04:58,960 --> 01:05:01,200
It's... It's quite a difference,
isn't it? Yeah.

1097
01:05:01,200 --> 01:05:07,240
The pain started to creep up my hand
much quicker the second time that
I did it.

1098
01:05:07,240 --> 01:05:10,880
So I'm like, "No. Get my hand out.
That's it. I'm done. I'm cooked."

1099
01:05:10,880 --> 01:05:16,880
As this test demonstrates, we all
have very different pain thresholds.

1100
01:05:16,880 --> 01:05:20,760
Lloyd and Steph's remained the same
as their baseline of two minutes.

1101
01:05:22,760 --> 01:05:25,520
However, Ellie and Natashane's pain
threshold

1102
01:05:25,520 --> 01:05:28,240
decreased by an average of around
40%.

1103
01:05:29,880 --> 01:05:32,640
Our findings are backed up by recent
research

1104
01:05:32,640 --> 01:05:35,240
that suggests sleep loss in most
people

1105
01:05:35,240 --> 01:05:39,920
decreases their pain
threshold by around 25%.

1106
01:05:39,920 --> 01:05:41,720
As we get more sleep-deprived,

1107
01:05:41,720 --> 01:05:43,880
mechanisms in our brain slow down

1108
01:05:43,880 --> 01:05:45,560
and we produce less dopamine.

1109
01:05:45,560 --> 01:05:48,160
That's our body's natural painkiller

1110
01:05:48,160 --> 01:05:51,960
so the less of it we produce,
the more pain we feel.

1111
01:05:53,360 --> 01:05:57,560
So the hormone dopamine plays a key
role in controlling pain

1112
01:05:57,560 --> 01:05:59,200
as well as movement.

1113
01:05:59,200 --> 01:06:02,560
But producing less of it is not the
only reason

1114
01:06:02,560 --> 01:06:05,320
we feel pain more when we're tired.

1115
01:06:05,320 --> 01:06:09,560
Pain is processed in a part of the
brain called the parietal lobe.

1116
01:06:09,560 --> 01:06:13,080
Its activity increases when we feel
pain.

1117
01:06:13,080 --> 01:06:18,160
When sleep-deprived, activity in the
parietal lobe is far greater.

1118
01:06:19,320 --> 01:06:23,160
So pain and lack of sleep are
linked.

1119
01:06:23,160 --> 01:06:27,880
In fact, a recent study found that
adults who sleep less than seven
hours a night

1120
01:06:27,880 --> 01:06:31,760
are more likely to have a painful
chronic health condition

1121
01:06:31,760 --> 01:06:34,680
such as arthritis and back pain

1122
01:06:34,680 --> 01:06:38,600
which is of particular relevance to
Amir and his patients.

1123
01:06:38,600 --> 01:06:41,560
Often, when you're in pain, you
can't sleep

1124
01:06:41,560 --> 01:06:45,560
and when you're awake at night
you're worrying about that pain as
well

1125
01:06:45,560 --> 01:06:47,480
and it's a bit of a vicious cycle.

1126
01:06:47,480 --> 01:06:49,800
So if I can help you with your
sleep,

1127
01:06:49,800 --> 01:06:52,840
it may go some way in helping with
your pain.

1128
01:06:54,560 --> 01:06:57,080
Most of us aren't getting anywhere
near

1129
01:06:57,080 --> 01:06:59,560
the recommended eight hours of sleep
a night.

1130
01:06:59,560 --> 01:07:04,120
And some use the weekends to
binge-sleep in order to catch up

1131
01:07:04,120 --> 01:07:05,520
on those lost Zeds.

1132
01:07:05,520 --> 01:07:07,720
But does it really work?

1133
01:07:07,720 --> 01:07:11,520
Professor Jason Ellis from
Northumbria University

1134
01:07:11,520 --> 01:07:14,640
is a psychologist who specialises in
sleep.

1135
01:07:15,760 --> 01:07:20,560
On a personal note, I used to wake
up at 3:30 to do an early morning
job. Yes.

1136
01:07:20,560 --> 01:07:24,640
So I then would binge-sleep on a
Friday night

1137
01:07:24,640 --> 01:07:28,280
and lie in on a Saturday and always
felt awful. Yes.

1138
01:07:28,280 --> 01:07:32,840
The reason you felt awful is because
your body's already got into that
rhythm in the week

1139
01:07:32,840 --> 01:07:35,040
and then suddenly you broke the
rhythm.

1140
01:07:35,040 --> 01:07:38,800
You played around with the body
clock and the drive to sleep.

1141
01:07:38,800 --> 01:07:40,800
So it doesn't know where it wants to
be.

1142
01:07:40,800 --> 01:07:45,600
Keeping a regular schedule is really
important to keeping those feelings
at bay.

1143
01:07:46,800 --> 01:07:52,280
Sticking to a regular sleep schedule
is something some of us can only
dream of.

1144
01:07:52,280 --> 01:07:56,720
Insomnia is the most common sleep
problem in the UK,

1145
01:07:56,720 --> 01:07:59,240
affecting over one third of the
population.

1146
01:08:00,360 --> 01:08:02,600
Peter is one of them.

1147
01:08:02,600 --> 01:08:06,200
For about 20 years now I've really
suffered with sleep issues.

1148
01:08:06,200 --> 01:08:09,760
It goes back to round about 2000,
2001.

1149
01:08:09,760 --> 01:08:15,480
I went through a divorce which was
quite harrowing at the time,
mentally.

1150
01:08:16,520 --> 01:08:19,440
Peter has a high pressure job as a
sales director

1151
01:08:19,440 --> 01:08:25,400
and regularly finds himself sleeping
for only two to four hours a night.

1152
01:08:25,400 --> 01:08:29,560
Like any sales job, there are daily
targets, monthly targets to achieve.

1153
01:08:32,080 --> 01:08:35,880
By day, you're dreaming about a
number and to achieve that number.

1154
01:08:35,880 --> 01:08:37,920
And at night?

1155
01:08:37,920 --> 01:08:40,360
And at night, as well.

1156
01:08:41,840 --> 01:08:44,960
Peter's insomnia is not just
affecting his work.

1157
01:08:44,960 --> 01:08:47,440
It's also affecting his family life.

1158
01:08:49,880 --> 01:08:51,880
I mean it's maybe not nice to say,

1159
01:08:51,880 --> 01:08:58,280
but when Peter would come home and
say he's tired,

1160
01:08:58,280 --> 01:09:01,720
the impact would be yes, on
everybody.

1161
01:09:01,720 --> 01:09:06,080
I'll see my son desperately trying
to put his shoes on

1162
01:09:06,080 --> 01:09:09,320
but I'm thinking, "I need to put the
shoes on cos it'll get to the result
quicker",

1163
01:09:09,320 --> 01:09:11,120
but he needs to learn how to put his
shoes on

1164
01:09:11,120 --> 01:09:15,800
so as I get more fatigued, I find
myself having less patience.

1165
01:09:22,000 --> 01:09:24,840
Many of us have times when we don't
sleep well,

1166
01:09:24,840 --> 01:09:28,920
but that doesn't mean we fit the
clinical definition of insomnia.

1167
01:09:28,920 --> 01:09:35,200
Insomnia disorder is when you have a
persistent problem with your sleep.

1168
01:09:35,200 --> 01:09:38,720
Getting to sleep, staying asleep,
maybe both,

1169
01:09:38,720 --> 01:09:42,360
for three or more nights a week for
months and months.

1170
01:09:42,360 --> 01:09:45,280
And clinically, often years and
years

1171
01:09:45,280 --> 01:09:47,680
and it's affecting you during the
day.

1172
01:09:47,680 --> 01:09:53,520
Usually not feeling well, mood-wise,
maybe physically.

1173
01:09:53,520 --> 01:09:55,920
Peter definitely needs help

1174
01:09:55,920 --> 01:09:57,560
so over the next two weeks,

1175
01:09:57,560 --> 01:10:00,720
sleep expert Professor Colin Espie
and his team

1176
01:10:00,720 --> 01:10:04,200
have fitted him with a sleep monitor
to assess his condition.

1177
01:10:06,040 --> 01:10:09,800
Coming up: emotions are running high
with our super-sleepers.

1178
01:10:09,800 --> 01:10:11,800
Mentally, it's been really hard.

1179
01:10:11,800 --> 01:10:15,840
There's been times I've actually
just felt like breaking down, which
is really strange for me.

1180
01:10:15,840 --> 01:10:18,280
I'm usually far more mentally
strong.

1181
01:10:18,280 --> 01:10:22,960
And Colin has a radical solution for
Peter's insomnia.

1182
01:10:22,960 --> 01:10:24,480
You go to be a bit later.

1183
01:10:24,480 --> 01:10:26,480
The idea is to compress your sleep
period

1184
01:10:26,480 --> 01:10:28,760
so that it squeezes out the
wakefulness.

1185
01:10:29,520 --> 01:10:34,280
We're trying to help people
suffering from some of the most
common sleep problems inthe UK.

1186
01:10:35,480 --> 01:10:39,640
Peter has rarely had a proper
night's sleep in over 20 years.

1187
01:10:40,560 --> 01:10:44,480
Over that time, he's tried almost
everything to fix his sleep.

1188
01:10:44,480 --> 01:10:50,800
I've tried all the various things in
terms of not drinking caffeine
drinks after a settime.

1189
01:10:50,800 --> 01:10:53,400
I take regular exercise, I eat
healthily,

1190
01:10:53,400 --> 01:10:57,640
I don't drink excess alcohol,
I don't take drugs of any sorts.

1191
01:10:57,640 --> 01:10:59,800
So, yeah, the why is why I'm here.

1192
01:11:01,040 --> 01:11:04,040
Peter's meeting sleep expert
Professor Colin Espie.

1193
01:11:04,040 --> 01:11:07,480
He's analysed his sleep data
and it's time for the results.

1194
01:11:08,640 --> 01:11:14,760
So, let's get into looking at some
of the data from your sleep reports.

1195
01:11:14,760 --> 01:11:17,560
So when we look at the score on that
sleep condition indicator,

1196
01:11:17,560 --> 01:11:20,000
we see it's a score of a total of
ten.

1197
01:11:20,000 --> 01:11:23,840
A score anywhere less than 16
indicates probable insomnia.

1198
01:11:23,840 --> 01:11:26,840
In other words, your sleep is not in
good condition.

1199
01:11:26,840 --> 01:11:33,160
But it's the frequency of Peter's
bad sleep that is of particular
concern to Colin.

1200
01:11:33,160 --> 01:11:36,600
We can see that you've had a
difficulty three nights a week at
least.

1201
01:11:36,600 --> 01:11:40,120
We can see the difficulty has been
going on for more than a year.

1202
01:11:40,120 --> 01:11:44,480
So, Peter shows all the classic
signs of chronic insomnia.

1203
01:11:44,480 --> 01:11:49,120
And Colin has one final piece of
evidence to confirm this diagnosis

1204
01:11:49,120 --> 01:11:52,640
gathered from the sleep monitor
Peter has been wearing in bed.

1205
01:11:53,440 --> 01:11:56,720
We see these periods of activity

1206
01:11:56,720 --> 01:12:01,880
which probably represent at best
restlessness. OK.

1207
01:12:01,880 --> 01:12:05,920
And at worst, you actually waking up
again and again and again.

1208
01:12:05,920 --> 01:12:09,560
And your sleep efficiency is at
83.7%.

1209
01:12:09,560 --> 01:12:12,640
What that means is that of your
night,

1210
01:12:12,640 --> 01:12:17,160
you slept an estimated 83-plus,
84% of the time.

1211
01:12:17,160 --> 01:12:22,160
But a good sleeper will typically
sleep, say, 90, 95% of the night.

1212
01:12:22,160 --> 01:12:27,720
Sleep efficiency is the percentage
of time we spend in bed actually
asleep.

1213
01:12:27,720 --> 01:12:30,360
To overcome his insomnia,

1214
01:12:30,360 --> 01:12:34,520
Peter needs to get his sleep
efficiency above 90%.

1215
01:12:35,360 --> 01:12:38,040
We need to put sleep back in
control. Sleep has to be king.

1216
01:12:38,040 --> 01:12:42,000
And the way we do that, two
strategies to suggest that you can
follow

1217
01:12:42,000 --> 01:12:43,800
that will do that, it will be
effective,

1218
01:12:43,800 --> 01:12:46,040
if you follow them, but they're not
easy.

1219
01:12:46,040 --> 01:12:49,440
The first suggestion sounds very
unorthodox.

1220
01:12:49,440 --> 01:12:53,040
Peter actually has to spend less
time in bed.

1221
01:12:53,040 --> 01:12:55,600
It's a technique called sleep
restriction.

1222
01:12:57,600 --> 01:13:01,160
Now, you go to bed a bit later,
and/or getting up a bit earlier.

1223
01:13:01,160 --> 01:13:03,360
The idea is to compress your sleep
period

1224
01:13:03,360 --> 01:13:06,800
so that it squeezes out the
wakefulness

1225
01:13:06,800 --> 01:13:11,920
and then encourages sleep to
dominate quicker.

1226
01:13:11,920 --> 01:13:14,120
OK. OK.

1227
01:13:14,120 --> 01:13:16,200
But that's counter-intuitive.

1228
01:13:16,200 --> 01:13:21,200
It is counter-intuitive, but it puts
pressure on sleep to recover.

1229
01:13:21,200 --> 01:13:25,560
Studies show that sleep restriction
significantly reduces fatigue

1230
01:13:25,560 --> 01:13:29,440
and increases the efficiency
and quality of your sleep.

1231
01:13:29,440 --> 01:13:33,960
Colin's second strategy is as
bizarre-sounding as the first.

1232
01:13:33,960 --> 01:13:37,080
You say, "I'm going to bed tonight
later than usual.

1233
01:13:37,080 --> 01:13:42,560
"And I'm just gonna put the light
out and lie and try and stay awake
a little bit longer."

1234
01:13:42,560 --> 01:13:45,880
And each time you feel your eyes
closing, as you will,

1235
01:13:45,880 --> 01:13:48,880
you say to yourself, "No,
just another half a minute."

1236
01:13:48,880 --> 01:13:53,080
And resist sleep gently and you will
fall asleep,

1237
01:13:53,080 --> 01:13:56,680
when you're trying to stay awake.

1238
01:13:56,680 --> 01:14:01,480
So Peter's treatment plan is to
restrict his sleep and stay awake

1239
01:14:01,480 --> 01:14:03,240
even when he feels tired.

1240
01:14:04,320 --> 01:14:08,760
And finally, he'll be doing an
online cognitive behaviour therapy
course

1241
01:14:08,760 --> 01:14:12,800
to help him change any negative
thoughts he has about his sleep.

1242
01:14:12,800 --> 01:14:18,560
'For him to suggest that this could
be something that would result in
some better nights sleep'

1243
01:14:18,560 --> 01:14:22,000
after suffering from this for more
than 20 years, I'm flabbergasted.

1244
01:14:22,000 --> 01:14:28,200
Every year, we Brits spend over
£50 million on sleep aid products.

1245
01:14:29,160 --> 01:14:33,040
For insomnia, the most popular are
aromatherapeutic products

1246
01:14:33,040 --> 01:14:34,960
such as lavender or valerian.

1247
01:14:36,120 --> 01:14:40,720
A review of the evidence found that
lavender oil may be of moderate
benefit

1248
01:14:40,720 --> 01:14:42,840
to aiding sleep.

1249
01:14:42,840 --> 01:14:47,320
But this should be viewed with
caution as larger trials still need
to be carried out.

1250
01:14:48,320 --> 01:14:51,040
Other popular products are
over-the-counter tablets

1251
01:14:51,040 --> 01:14:53,400
such as Nytol or Sleepeaze.

1252
01:14:53,400 --> 01:14:57,360
They contain a chemical called
diphenhydramine,

1253
01:14:57,360 --> 01:15:01,080
an antihistamine mainly used to
treat allergies

1254
01:15:01,080 --> 01:15:03,320
but can induce drowsiness.

1255
01:15:03,320 --> 01:15:08,280
However, prolonged use can quickly
lead to a tolerance to the sedative
effect,

1256
01:15:08,280 --> 01:15:10,080
making it less effective.

1257
01:15:14,640 --> 01:15:18,600
We're also following Carla, who
suffers from restless legs syndrome.

1258
01:15:19,520 --> 01:15:23,040
Professor Colin Espie decided that
her best treatment option

1259
01:15:23,040 --> 01:15:25,480
would be a powerful prescription
medicine.

1260
01:15:27,200 --> 01:15:29,440
But she's back to see Colin at his
clinic

1261
01:15:29,440 --> 01:15:33,840
because a big decision in her life
means she has to rethink her
treatment plan.

1262
01:15:34,960 --> 01:15:37,640
I know there's quite a lot going on
in your life at the moment.

1263
01:15:37,640 --> 01:15:40,200
We are trying for a baby

1264
01:15:40,200 --> 01:15:43,400
so obviously the medication wouldn't
necessarily work very well
with that.

1265
01:15:43,400 --> 01:15:48,600
Colin had prescribed her a powerful
drug called a dopamine agonist.

1266
01:15:48,600 --> 01:15:52,160
But it's not recommended for people
going through fertility treatment.

1267
01:15:54,080 --> 01:15:58,640
I mean, not all medications for
everything are troublesome
during pregnancy. Yes.

1268
01:15:58,640 --> 01:16:03,880
But these particular medications do
carry some risk and I think that's
the correct decision.

1269
01:16:03,880 --> 01:16:10,240
Obviously the priority is not to
complicate any pregnancy with
medication.

1270
01:16:10,240 --> 01:16:13,440
So, in the absence of medication

1271
01:16:13,440 --> 01:16:16,640
Colin has prescribed her a range of
relaxation techniques

1272
01:16:16,640 --> 01:16:20,440
such as breathing exercises
and mindfulness

1273
01:16:20,440 --> 01:16:26,640
as he believes Carla's sleep
problems have been made worse by her
anxiety about her condition.

1274
01:16:27,640 --> 01:16:29,400
They won't cure this problem,

1275
01:16:29,400 --> 01:16:33,720
but they'll help you manage the
situation a little bit better,
I think. Yes.

1276
01:16:33,720 --> 01:16:36,080
And if you're going to bed a bit
tense at night

1277
01:16:36,080 --> 01:16:39,080
then you will have a little bit of
difficulty getting to sleep.

1278
01:16:39,080 --> 01:16:41,440
Yeah. I'm really pleased.

1279
01:16:41,440 --> 01:16:45,680
Back at home, Carla finds the
relaxation techniques helpful.

1280
01:16:45,680 --> 01:16:49,160
Things have improved much, much
better now.

1281
01:16:49,160 --> 01:16:51,160
They are so much better.

1282
01:16:51,160 --> 01:16:54,480
I've been given some meditation-type
techniques so when I get into bed

1283
01:16:54,480 --> 01:17:00,120
I'm able to sort of try and relax as
much as I can

1284
01:17:00,120 --> 01:17:03,800
so that I can get a decent night's
sleep and not wake up
like the Crazy Frog!

1285
01:17:03,800 --> 01:17:07,720
So, Carla has a plan to help her
sleep in the short term

1286
01:17:07,720 --> 01:17:10,040
and is committed to taking
medication

1287
01:17:10,040 --> 01:17:12,200
once she's completed IVF treatment.

1288
01:17:15,840 --> 01:17:20,600
Back in Oxford, we're 46 hours into
our sleep deprivation experiment

1289
01:17:20,600 --> 01:17:24,280
and it's starting to take its toll
on our super-sleepers' emotions.

1290
01:17:25,640 --> 01:17:30,200
Of all of our volunteers, I think
Lloyd is the one who's been affected
most.

1291
01:17:30,200 --> 01:17:32,520
So, as we would expect,

1292
01:17:32,520 --> 01:17:35,040
there's gonna be highs and lows
involved.

1293
01:17:35,040 --> 01:17:40,080
And Lloyd had a particularly
difficult morning. He was quite low.

1294
01:17:40,080 --> 01:17:44,240
He began to withdraw and distance
himself from the rest of the group.

1295
01:17:45,920 --> 01:17:48,320
Today was easily the worst day of
the two.

1296
01:17:48,320 --> 01:17:52,520
Mentally, it's been really hard.
There's been times where I felt like
literally breakingdown,

1297
01:17:52,520 --> 01:17:54,080
which is really strange for me.

1298
01:17:54,080 --> 01:17:56,480
I'm usually far more mentally
strong.

1299
01:17:56,480 --> 01:17:59,680
Psychologist Professor Jason Ellis

1300
01:17:59,680 --> 01:18:02,360
became concerned with Lloyd's change
in behaviour.

1301
01:18:03,440 --> 01:18:08,040
And this morning, for the first time
ever in doing any task,

1302
01:18:08,040 --> 01:18:11,960
I was genuinely contemplating just
packing it in, which is honestly
a first for me.

1303
01:18:11,960 --> 01:18:15,480
Anyone who knows me knows that
I give everything 110%.

1304
01:18:15,480 --> 01:18:18,560
But after a long talk with Jason and
the group,

1305
01:18:18,560 --> 01:18:21,240
Lloyd decided he wanted to try and
continue.

1306
01:18:22,840 --> 01:18:25,920
But yeah, it's been such a weird,
weird, weird experience!

1307
01:18:25,920 --> 01:18:27,720
Like next level strange!

1308
01:18:28,600 --> 01:18:32,120
The others are also feeling the
strain on their emotions, too.

1309
01:18:32,960 --> 01:18:38,160
I need to be on my own for a little
bit to give myself a pep talk in the
bathroom.

1310
01:18:38,160 --> 01:18:41,720
I've noticed that the lows have been
longer

1311
01:18:41,720 --> 01:18:47,240
and the high points where I get a
little burst of energy have been
much shorter.

1312
01:18:48,200 --> 01:18:50,200
Why, when we're so tired,

1313
01:18:50,200 --> 01:18:52,560
do our emotions go into overdrive?

1314
01:18:53,880 --> 01:18:59,360
What we've seen is that both
positive and negative emotions have
sky-rocketed.

1315
01:18:59,360 --> 01:19:03,640
Now, the reason for that is because
there's something in the brain
called the amygdala.

1316
01:19:03,640 --> 01:19:08,880
The amygdala is the part of the
brain responsible for controlling
our emotions,

1317
01:19:08,880 --> 01:19:10,840
such as fear and pleasure.

1318
01:19:12,040 --> 01:19:15,320
Even one night of sleep deprivation,
let alone two,

1319
01:19:15,320 --> 01:19:18,120
is gonna result in an overdrive in
the amygdala.

1320
01:19:18,120 --> 01:19:20,080
It goes into overaction

1321
01:19:20,080 --> 01:19:22,840
and therefore heightens every
emotion that we've got.

1322
01:19:24,120 --> 01:19:26,680
So, what's the best sleep for your
mind?

1323
01:19:27,440 --> 01:19:29,400
Sleep is made up of two main bits.

1324
01:19:29,400 --> 01:19:31,560
Slow-wave sleep which is good for
the body,

1325
01:19:31,560 --> 01:19:33,320
REM, which is great for the mind.

1326
01:19:33,320 --> 01:19:36,040
What happens over the course of the
night

1327
01:19:36,040 --> 01:19:40,280
is you'll have the most of your
slow-wave sleep happen in the first
third of the night.

1328
01:19:40,280 --> 01:19:44,120
Then the last third of the night is
when you capitalise on REM.

1329
01:19:45,200 --> 01:19:47,520
'To ensure you maximise REM sleep,

1330
01:19:47,520 --> 01:19:50,120
'try and get to bed at the same time
each night

1331
01:19:50,120 --> 01:19:53,920
'and allow for at least seven hours
to pass before waking up.

1332
01:19:53,920 --> 01:19:58,200
'Over time, your body should
acclimatise to the schedule.

1333
01:19:58,200 --> 01:20:01,640
'And you'll get far more
mind-benefiting REM sleep.'

1334
01:20:05,880 --> 01:20:09,120
Someone who can only dream of
some refreshing deep sleep

1335
01:20:09,120 --> 01:20:11,040
is insomniac Peter.

1336
01:20:11,040 --> 01:20:17,120
He's been trying to fix his problem
by following Professor Espie's
counter-intuitive advice.

1337
01:20:17,120 --> 01:20:20,080
Which was for him to try and stay
awake!

1338
01:20:21,920 --> 01:20:23,560
Essentially, last night, I went to
bed.

1339
01:20:23,560 --> 01:20:26,920
I was extremely tired. I was yawning
for a good hour before going to bed.

1340
01:20:26,920 --> 01:20:30,560
Ready for my sleep. And I forced
myself to keep my eyes open

1341
01:20:30,560 --> 01:20:32,920
and, lo and behold, eventually
I fell asleep.

1342
01:20:32,920 --> 01:20:36,320
So as difficult as it is to stay
awake at night,

1343
01:20:36,320 --> 01:20:42,560
it's actually showing early signs
that it's a workable solution.

1344
01:20:43,920 --> 01:20:48,720
Coming up, we find out what effect
47 hours of sleep deprivation

1345
01:20:48,720 --> 01:20:51,160
is having on our super-sleepers'
brains.

1346
01:20:53,280 --> 01:20:57,600
I was literally just looking at a
piece of chicken cos I swear it had
a face on it!

1347
01:20:57,600 --> 01:21:01,560
And has Colin managed to fix Peter's
insomnia?

1348
01:21:01,560 --> 01:21:05,800
I just want to show you here a
comparison from when you started the
programme.

1349
01:21:05,800 --> 01:21:08,910
And you'll see, I think, a bit of a
difference.

1350
01:21:08,910 --> 01:21:12,470
Over the past two days, we've been
running an experiment

1351
01:21:12,470 --> 01:21:15,950
where we've taken four of the
nation's best sleepers

1352
01:21:15,950 --> 01:21:18,150
and deprived them of sleep.

1353
01:21:18,150 --> 01:21:21,430
They're now 47 hours in and really
beginning to feel it!

1354
01:21:21,430 --> 01:21:24,510
LLOYD: Stand up and do star jumps.
I ain't got the energy for that!

1355
01:21:27,150 --> 01:21:29,390
Total exhaustion.

1356
01:21:29,390 --> 01:21:34,270
Like I've really, really, really,
really got to think about every word
that I say!

1357
01:21:34,270 --> 01:21:35,910
Only 22 hours.

1358
01:21:37,750 --> 01:21:42,030
I was literally just looking at a
piece of chicken cos I swear it had
a face on it!

1359
01:21:42,030 --> 01:21:46,750
Shutter? Ah. That makes sense!

1360
01:21:46,750 --> 01:21:51,270
Lack of sleep is obviously having a
very strange effect on their minds.

1361
01:21:51,270 --> 01:21:54,550
So we're going to put them to the
test one last time.

1362
01:21:54,550 --> 01:21:58,550
We're going to see how sleep
deprivation has affected their brain
function.

1363
01:21:58,550 --> 01:22:00,350
COMPUTER: Get ready.

1364
01:22:00,350 --> 01:22:02,790
When they last did this 24 hours
ago,

1365
01:22:02,790 --> 01:22:05,230
they did surprisingly well in the
reaction test.

1366
01:22:07,790 --> 01:22:11,110
That's extraordinary. 43?

1367
01:22:11,110 --> 01:22:15,070
I don't know how I managed that,
because I'm feeling I'm running on
empty, now.

1368
01:22:15,070 --> 01:22:17,990
But Jason had a simple explanation.

1369
01:22:17,990 --> 01:22:21,710
He's using his adrenaline and really
pumping up that effort

1370
01:22:21,710 --> 01:22:23,910
just to get through the tasks.

1371
01:22:23,910 --> 01:22:27,670
However, their memory did start to
deteriorate.

1372
01:22:27,670 --> 01:22:30,070
Just blind blank.

1373
01:22:30,070 --> 01:22:31,150
Everything's gone.

1374
01:22:32,790 --> 01:22:34,950
So, how will they fare now,

1375
01:22:34,950 --> 01:22:37,870
47 hours into the experiment?

1376
01:22:37,870 --> 01:22:39,310
COMPUTER: Get ready.

1377
01:22:39,310 --> 01:22:40,470
Go!

1378
01:22:40,470 --> 01:22:44,350
First up, reaction time. How quickly
can they hit the flashing buttons

1379
01:22:44,350 --> 01:22:45,910
in 30 seconds?

1380
01:22:47,630 --> 01:22:49,910
When they did this 36 hours ago,

1381
01:22:49,910 --> 01:22:52,270
Steph came last with 22 hits

1382
01:22:52,270 --> 01:22:55,030
and Natashane topped the board
with 36.

1383
01:22:56,870 --> 01:22:58,350
COMPUTER: Time up.

1384
01:22:58,350 --> 01:23:00,510
My reactions are slow.

1385
01:23:00,510 --> 01:23:02,750
And now memory.

1386
01:23:02,750 --> 01:23:07,750
Jason shows them a tray of 20 items
which they have a minute to
memorise.

1387
01:23:07,750 --> 01:23:09,510
Are you ready? Yep.

1388
01:23:09,510 --> 01:23:11,230
OK.

1389
01:23:13,950 --> 01:23:18,430
He then takes off ten items and they
have to remember what's missing.

1390
01:23:19,030 --> 01:23:21,270
There is so much wrong on here.

1391
01:23:21,270 --> 01:23:23,870
Can't think of any more. You're
done? Yeah.

1392
01:23:23,870 --> 01:23:25,830
That's all I can actually remember.

1393
01:23:25,830 --> 01:23:27,270
OK.

1394
01:23:27,270 --> 01:23:29,950
Jason has calculated the results.

1395
01:23:29,950 --> 01:23:32,070
How did they do with the reaction
time?

1396
01:23:33,830 --> 01:23:37,070
Remember they seemed to all get
better at that second point?
Yes, that's right.

1397
01:23:37,070 --> 01:23:41,310
Well, we're seeing a curve. They
started out, they got better,

1398
01:23:41,310 --> 01:23:43,230
presumably because of the
adrenaline.

1399
01:23:43,230 --> 01:23:45,550
And now they're all cascading down.

1400
01:23:45,550 --> 01:23:50,350
47 hours in, there's no adrenaline
left. There's nothing to play with.

1401
01:23:50,350 --> 01:23:55,710
And the change in their memory
abilities is even more stark.

1402
01:23:55,710 --> 01:23:57,430
JASON: 'Now, this was fascinating,

1403
01:23:57,430 --> 01:24:00,590
'because three of our four
contributors gave up.'

1404
01:24:00,590 --> 01:24:02,990
Three gave up? They gave up.

1405
01:24:02,990 --> 01:24:06,350
They were so competitive, so
determined to beat each other,

1406
01:24:06,350 --> 01:24:07,910
to beat themselves.

1407
01:24:07,910 --> 01:24:10,550
What changed? Again, they've run out
of resources.

1408
01:24:10,550 --> 01:24:15,110
And when we talk about the brain and
its impact from sleep deprivation,

1409
01:24:15,110 --> 01:24:18,870
what we're seeing is, the longer the
sleep deprivation goes on,

1410
01:24:18,870 --> 01:24:22,830
the more of an impact, the more
slowing there will be in their
cognition,

1411
01:24:22,830 --> 01:24:25,910
in their memory, in their reaction
times.

1412
01:24:25,910 --> 01:24:28,550
And there's nothing they can do to
override that feeling?

1413
01:24:28,550 --> 01:24:30,310
The only thing they can do is sleep.

1414
01:24:33,510 --> 01:24:39,830
Long-term insomniac Peter has also
forgotten what it feels like
to have a good night'ssleep.

1415
01:24:39,830 --> 01:24:44,470
How having more sleep would impact
me or help me, I really don't know.

1416
01:24:44,470 --> 01:24:48,750
Would it provide me with more
energy, would I be less stressed?

1417
01:24:48,750 --> 01:24:51,990
I don't know. I've kind of forgot...
I've genuinely forgotten

1418
01:24:51,990 --> 01:24:57,230
what it's like to have regularly,
night after night, of good quality
sleep.

1419
01:24:57,230 --> 01:25:00,070
Two months ago, Colin gave him a
treatment plan

1420
01:25:00,070 --> 01:25:03,270
which comprised of some unorthodox
solutions.

1421
01:25:03,270 --> 01:25:06,190
He had to restrict his sleep.

1422
01:25:06,190 --> 01:25:09,430
He also had to stay awake even when
he felt tired

1423
01:25:09,430 --> 01:25:12,190
and do an online cognitive
behavioural therapy course.

1424
01:25:14,590 --> 01:25:17,950
He's back to meet Professor Colin
Espie from the University of Oxford

1425
01:25:17,950 --> 01:25:19,630
to see if it's worked.

1426
01:25:20,990 --> 01:25:23,990
So, how's your sleep? The tips that
you gave me

1427
01:25:23,990 --> 01:25:26,270
has had a dramatic improvement on my
sleep,

1428
01:25:26,270 --> 01:25:27,990
particularly the quality of sleep.

1429
01:25:27,990 --> 01:25:29,790
It's not the easiest thing to do,
right?

1430
01:25:29,790 --> 01:25:32,510
To be fair, the staying awake at
night

1431
01:25:32,510 --> 01:25:36,750
when I was literally on my
coat-tails towards the end of the
day

1432
01:25:36,750 --> 01:25:39,790
is the bit that I struggled with
mostly.

1433
01:25:39,790 --> 01:25:41,510
But actually, in doing so,

1434
01:25:41,510 --> 01:25:45,550
allowed me to get a far deeper
sleep, quicker. Yes.

1435
01:25:45,550 --> 01:25:47,910
Making me feel a lot more refreshed
when I woke up.

1436
01:25:47,910 --> 01:25:51,510
Colin also asked Peter to complete
questionnaires throughout.

1437
01:25:52,910 --> 01:25:57,870
After analysing the data, he's
calculated something called his
sleep condition score.

1438
01:25:57,870 --> 01:26:02,750
A value lower than 16 indicates
an insomnia disorder.

1439
01:26:04,830 --> 01:26:08,070
I just want to show you here
a comparison on this same measure

1440
01:26:08,070 --> 01:26:11,790
when you started the programme.

1441
01:26:11,790 --> 01:26:15,550
And you'll see, I think, a bit of a
difference.

1442
01:26:15,550 --> 01:26:20,230
Your score for sleep condition was
ten at the beginning.

1443
01:26:20,230 --> 01:26:23,430
It's actually now 21.
That's incredible.

1444
01:26:23,430 --> 01:26:27,710
A score of 21 means Peter's sleep
has improved so much

1445
01:26:27,710 --> 01:26:32,950
that he's no longer clinically
classified as having insomnia.

1446
01:26:32,950 --> 01:26:38,910
I realise now these are skills
and tips that I'll be able to take
forward for the rest ofmy life.

1447
01:26:38,910 --> 01:26:41,070
Right. Long may it continue!
Absolutely!

1448
01:26:41,070 --> 01:26:42,630
Absolutely.

1449
01:26:42,630 --> 01:26:45,990
'To be able to go to sleep and fall
asleep quickly

1450
01:26:45,990 --> 01:26:49,390
'and get into a deep sleep is
something that I haven't done for
more than 20 years.

1451
01:26:49,390 --> 01:26:52,070
'So that in itself is a stand-out
moment.'

1452
01:26:52,070 --> 01:26:56,310
In fact, my wife and I have been
together for 15 or so years

1453
01:26:56,310 --> 01:26:59,030
and between us, we've never really
known me to be like this.

1454
01:26:59,030 --> 01:27:01,230
So it's improving life in general.

1455
01:27:01,230 --> 01:27:05,230
For Peter, sleep restrictions of
five hours per night

1456
01:27:05,230 --> 01:27:07,230
has improved the quality of his
sleep.

1457
01:27:07,230 --> 01:27:11,590
But what is the least amount of
sleep we actually need?

1458
01:27:13,230 --> 01:27:15,710
What we do know is that four hours,

1459
01:27:15,710 --> 01:27:19,630
less than that, we start to see
damage start to occur.

1460
01:27:19,630 --> 01:27:22,830
What sort of damage? Our immune
system can get damaged.

1461
01:27:22,830 --> 01:27:25,910
It also affects how we think and how
we feel.

1462
01:27:25,910 --> 01:27:29,230
And it also puts a lot of pressure
on the body, as well.

1463
01:27:29,230 --> 01:27:31,430
Let's think about what sleep does.

1464
01:27:31,430 --> 01:27:34,030
Any damage that we've had during the
day,

1465
01:27:34,030 --> 01:27:36,190
that's gonna get fixed at night.

1466
01:27:36,190 --> 01:27:38,390
And so without that level of sleep,

1467
01:27:38,390 --> 01:27:41,590
those things are going to carry
on being damaged,

1468
01:27:41,590 --> 01:27:43,990
and that's going to lead on to the
next day and the next day.

1469
01:27:43,990 --> 01:27:49,950
Over time, this is why we see a
relationship between not enough
sleep and poor health.

1470
01:27:55,670 --> 01:28:01,390
We've reached the final few minutes
of our 48-hour sleep-deprivation
experiment.

1471
01:28:01,390 --> 01:28:04,390
How do our super-sleepers feel about
their experience?

1472
01:28:06,270 --> 01:28:10,230
I genuinely think it's totally
changed my outlook on sleep and the
importance. Really?

1473
01:28:10,230 --> 01:28:11,830
Yeah. The importance of it.

1474
01:28:11,830 --> 01:28:15,070
I'm falling apart, now. Doing this
to myself.

1475
01:28:15,070 --> 01:28:19,350
Lack of sleep, there's no
concentration. Mood swings.

1476
01:28:19,350 --> 01:28:23,230
You're hungry, then you're not
hungry. You're tired, then you're
not tired.

1477
01:28:23,230 --> 01:28:28,350
At one point I was like calling
Lloyd "Larry" or something like
that!

1478
01:28:30,350 --> 01:28:32,790
It's eight o'clock. We've done it!
You've done it!

1479
01:28:32,790 --> 01:28:34,910
Wow! Take off your mic, rip off your
alarm!

1480
01:28:36,470 --> 01:28:39,270
And guess what? You can sleep!

1481
01:28:40,950 --> 01:28:43,710
Our four super-sleepers have put up
a good fight

1482
01:28:43,710 --> 01:28:46,230
against the effects of extreme
fatigue.

1483
01:28:47,070 --> 01:28:52,230
But if has affected everything from
their memories, eating habits,

1484
01:28:52,230 --> 01:28:55,430
tolerance to pain, risk-taking and
their mood.

1485
01:28:56,510 --> 01:29:01,990
Scientists are learning more and
more about how wide-ranging the
effects of being tired are

1486
01:29:01,990 --> 01:29:04,830
from every aspect of our behaviour

1487
01:29:04,830 --> 01:29:07,150
to our nerves and our hormones.

1488
01:29:31,190 --> 01:29:33,190
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