Snooze or Lose? Why Sleep Matters More Than You Think

100:00:11,000 --> 00:00:11,700Good morning.200:00:12,650 --> 00:00:13,180I'm Dr.300:00:13,190 --> 00:00:13,820William T.400:00:13,860 --> 00:00:17,610Choctaw, and I am delightedto be with you today.500:00:20,130 --> 00:00:23,850Each month we try to provideyou, our listeners, with mental,600:00:23,860 --> 00:00:28,950physical, and spiritual strengthby giving you actionable advice,700:00:29,160 --> 00:00:34,160tips, guidance, and information tohelp you achieve your own personal,800:00:34,160 --> 00:00:36,120professional, and spiritual goals.900:00:36,750 --> 00:00:41,530We consider the help of the mind, body,and spirit paramount as a single unit.1000:00:42,315 --> 00:00:48,565That can provide a cumulative strengthgreater than its individual parts.1100:00:49,545 --> 00:00:55,415So, stay with us today and listento this very interesting topic.1200:00:56,925 --> 00:00:59,285Today, we're going totalk about healthy sleep.1300:01:00,705 --> 00:01:03,074That's right, healthy sleep.1400:01:04,035 --> 00:01:04,604I'm Dr.1500:01:04,604 --> 00:01:05,074William T.1600:01:05,095 --> 00:01:07,695Choctaw, and I will beyour host this morning.1700:01:09,195 --> 00:01:12,074Sleep is one of those thingsthat we all take for granted.1800:01:12,074 --> 00:01:17,024We do it every single day or havedone it every single day of our lives.1900:01:17,554 --> 00:01:19,475We do it in different amounts.2000:01:19,684 --> 00:01:21,704We may do it at different times.2100:01:22,075 --> 00:01:28,844But what I want to get across thismorning, that it is extremely important2200:01:29,265 --> 00:01:32,045that we maximize the benefits of sleep.2300:01:33,205 --> 00:01:39,372That when we look at body, mind, andspiritual health, all of them in one form2400:01:39,372 --> 00:01:45,695of another are influenced by us receivinga certain amount of healthy sleep.2500:01:46,545 --> 00:01:49,275Now this is going to bepart of a two part series.2600:01:49,275 --> 00:01:53,584Today we're just going to talk abouthealthy sleep, and the second part2700:01:53,815 --> 00:01:58,705will be another podcast where we willtalk about napping, N A P P I N G.2800:01:59,205 --> 00:02:03,215and how that's applicableto our overall sleep health.2900:02:03,945 --> 00:02:05,995So let's, let's look at healthy sleep.3000:02:07,854 --> 00:02:09,815First, let me start with my beliefs.3100:02:10,645 --> 00:02:13,505I believe that life is aboutbeing of service to others.3200:02:13,505 --> 00:02:15,204I believe knowledge is power.3300:02:15,825 --> 00:02:18,175I believe leaders can change the world.3400:02:19,674 --> 00:02:24,545And indeed, it is those beliefsthat propel us and propel me3500:02:24,755 --> 00:02:27,904throughout life and gives us the why.3600:02:28,250 --> 00:02:32,880As to why we're doing things and certainlythat why is applicable to why we're3700:02:32,880 --> 00:02:39,359doing these podcasts It is so that wecan provide service to others so that3800:02:39,360 --> 00:02:46,370we can empower ourselves to both stayhealthier And so that we can change the3900:02:46,370 --> 00:02:53,805world For better reason or more positivereason as always I like to give you an4000:02:53,815 --> 00:02:57,334outline and the purpose of the outline isto let You know what we're going to talk4100:02:57,344 --> 00:03:01,804about and more important to you and moreimportantly to let you know that when4200:03:01,804 --> 00:03:09,744we're just about done We're going to talkabout the science of sleep We'll make4300:03:09,744 --> 00:03:14,984some comments about the sleep cycle Andthen we'll make some other comments about4400:03:14,994 --> 00:03:22,550other relaxation techniques all of thisis designed to help us to be healthier4500:03:23,160 --> 00:03:26,190mentally, physically, and spiritually.4600:03:26,640 --> 00:03:32,100And our approach is to look at thosethings that we can do internally, that4700:03:32,100 --> 00:03:36,680we can do ourselves, that we don'thave to have someone else to help us,4800:03:36,939 --> 00:03:42,270we don't have to take medication butby using our mind, body, and spirit4900:03:42,580 --> 00:03:46,899that we can basically help to improveourselves and repair ourselves.5000:03:49,399 --> 00:03:51,419This is part of our Masterclass series.5100:03:51,559 --> 00:03:53,929Our Masterclass series is in two parts.5200:03:54,229 --> 00:03:58,349One is a verbal lecture thatwe give once a month, on the5300:03:58,349 --> 00:03:59,909second Saturday of each month.5400:04:00,239 --> 00:04:05,589And the second part or concomitantpart, if you will, is the Masterclass,5500:04:05,719 --> 00:04:10,879is the podcast itself, that wedo three to four times per month.5600:04:13,939 --> 00:04:19,989So, this information is primarilybased on my 75 years of life.5700:04:20,434 --> 00:04:23,134And over 50 years of medical practice.5800:04:23,464 --> 00:04:25,734I am a physician, a general surgeon.5900:04:26,284 --> 00:04:31,984And these are based on lessons, if youwill that my patients have taught me.6000:04:33,064 --> 00:04:35,214Lessons that my patients have taught me.6100:04:35,904 --> 00:04:40,454It's ironic that you would want tothink that as someone who is taught and6200:04:40,454 --> 00:04:45,614trained to give care that one would endup learning quite a bit, but indeed I6300:04:45,614 --> 00:04:51,154would submit to you that whatever yourprofession is, If you pay very, very close6400:04:51,154 --> 00:04:57,744attention, there are many lessons that youare receiving probably on a daily basis.6500:04:58,224 --> 00:05:01,224And I would encourage you tolisten to those lessons, to6600:05:01,224 --> 00:05:06,754absorb them and to include themin your normal daily practice.6700:05:09,114 --> 00:05:13,844So, let's start off as I like to dowhen we talk about health with the6800:05:13,844 --> 00:05:18,744mind, or the brain, if you will, wherethe mind is enclosed, in my opinion.6900:05:19,614 --> 00:05:24,114And the brain is basically theCEO, the chief executive officer7000:05:24,444 --> 00:05:26,274of our body, mind, and spirit.7100:05:26,364 --> 00:05:26,814Okay.7200:05:28,154 --> 00:05:33,074And the brain is divided into differentparts, and the part that we're looking7300:05:33,074 --> 00:05:38,964at specifically is the the frontallobe and specifically the prefrontal.7400:05:39,364 --> 00:05:44,604This is where in my opinion, the mindis, and this is where our thoughts7500:05:44,644 --> 00:05:48,994are, and this is where our consciousbehavior, and indeed our unconscious7600:05:49,044 --> 00:05:54,814behavior when we're asleep, helps topropel us down one path or another.7700:05:55,324 --> 00:05:59,284And my point very simply is thatby being knowledgeable about this7800:05:59,294 --> 00:06:04,564process, we can have influence ina positive way over this process.7900:06:06,749 --> 00:06:14,429So let's briefly talk about the scienceof sleeping, the science of sleeping.8000:06:17,729 --> 00:06:20,889Sleep is an essential partof our overall health.8100:06:22,569 --> 00:06:26,189And indeed, when you review anytype of therapeutic information8200:06:27,289 --> 00:06:32,129about health, mental, physical, orspiritual, a part of it will almost8300:06:32,169 --> 00:06:35,659invariably include getting good sleep.8400:06:36,549 --> 00:06:40,229Something many of us, and I know I havefor a number of years, taken for granted.8500:06:40,549 --> 00:06:45,939But it is extremely important, andas important, if not more so, it is8600:06:45,949 --> 00:06:51,829something that we can control, orcertainly have significant influence over.8700:06:53,669 --> 00:06:55,109So sleep is vital.8800:06:55,499 --> 00:06:58,969Good sleep is vital toour overall daily health.8900:07:00,779 --> 00:07:03,789One of the things to keep in mind isthat sleep is really quite organized.9000:07:04,489 --> 00:07:06,049It is not erratic.9100:07:06,149 --> 00:07:08,869It is divided into, ithas two main purposes.9200:07:09,219 --> 00:07:15,489One is to process daily events, or ourday's events for that day when we go9300:07:15,489 --> 00:07:20,699to sleep at night and I will admit thatwe in healthcare do not understand 1009400:07:20,699 --> 00:07:25,499percent how that occurs, but we knowit does occur that part of the process9500:07:25,559 --> 00:07:31,479of sleeping is to sort of shut down thebody, so to speak, and allow a number9600:07:31,479 --> 00:07:36,409of things to occur that have to dowith, with the present day's events.9700:07:36,969 --> 00:07:41,459So there's a processing that goeson in terms of the day's events.9800:07:41,919 --> 00:07:44,599That help us the succeeding day.9900:07:45,369 --> 00:07:47,779Today is Friday.10000:07:48,599 --> 00:07:54,229So when I go to sleep tonight, my brainwill process things that I've done10100:07:54,229 --> 00:08:01,159today in a positive way to help metomorrow on Saturday to move forward.10200:08:01,669 --> 00:08:05,529So that's the first purpose of sleeping.10300:08:06,209 --> 00:08:09,079it's the first organizedprocess of sleeping.10400:08:09,964 --> 00:08:13,234tHe second purpose isrestoration of energy.10500:08:13,894 --> 00:08:16,994Now this is probably alittle easier to understand.10600:08:17,414 --> 00:08:21,244Certainly the body is moving very,very fast, and the mind is moving10700:08:21,294 --> 00:08:23,214even faster, the brain certainly.10800:08:23,504 --> 00:08:28,404And so it only makes sense thatthere would need to be a rest10900:08:28,404 --> 00:08:34,024period, or a recuperation period,or a down period or a maintenance11000:08:34,044 --> 00:08:36,234period of the brain, if you will.11100:08:36,624 --> 00:08:40,624So that we can be more efficientthe following day, or as11200:08:40,624 --> 00:08:42,124efficient the following day.11300:08:42,674 --> 00:08:45,544And one of the things that I findabsolutely extraordinary, and11400:08:45,784 --> 00:08:49,354I all the way through medicalschool and to this day, is that11500:08:49,694 --> 00:08:52,274everything is organized in the mind.11600:08:52,674 --> 00:08:54,164It is not accidental.11700:08:54,814 --> 00:08:58,344Things are set up for a particularpurpose, and there are millions and11800:08:58,354 --> 00:08:59,974billions of things that are set up.11900:09:00,244 --> 00:09:03,924And I always like to say that I viewthe body as sort of the, the most12000:09:04,404 --> 00:09:09,814Elegant, most advanced computer in theworld, if you can just imagine that.12100:09:10,644 --> 00:09:13,114And certainly the brainis a big part of that.12200:09:13,324 --> 00:09:20,424So, the two purposes of sleeping, oneis to process the present day's events,12300:09:20,834 --> 00:09:23,539and the second is restoration of energy.12400:09:24,039 --> 00:09:27,609Now, the restoration of energy is one ofthe things that we notice very easily,12500:09:27,949 --> 00:09:32,719that if you have not gotten good sleepthe night before, you feel tired, or you12600:09:32,719 --> 00:09:35,689don't feel 100 percent the succeeding day.12700:09:36,039 --> 00:09:37,909So we, we know this, right?12800:09:38,129 --> 00:09:42,949So, so we immediately get feedback,immediate feedback if, if we've not12900:09:42,959 --> 00:09:47,459gotten quality sleep, because ourenergy level tends not to be the same.13000:09:50,609 --> 00:09:54,769So the other thing about sleep that'simportant to know is that there are13100:09:54,769 --> 00:09:59,629different stages of sleep, that wedon't just go to sleep and it goes13200:09:59,629 --> 00:10:02,849from light to darkness and thenwe wake up and then start all over13300:10:02,849 --> 00:10:04,199again and then do the same thing.13400:10:04,479 --> 00:10:04,849No.13500:10:05,329 --> 00:10:09,739As with everything that the bodyand brain do it is organized13600:10:09,939 --> 00:10:11,069and it is sophisticated.13700:10:11,679 --> 00:10:15,859And so there are basicallyfour different stages of sleep.13800:10:17,559 --> 00:10:19,659The first is what we call N1.13900:10:20,699 --> 00:10:27,829N1 is the very, very early part as we'repreparing to calm ourselves and to relax.14000:10:28,089 --> 00:10:31,249But it's the very earlystages of that relaxing.14100:10:31,579 --> 00:10:33,609We can obviously easily be awakened.14200:10:34,029 --> 00:10:35,079And that's called N1.14300:10:36,344 --> 00:10:40,714And that occupies a small part of thenumber of hours that we're asleep,14400:10:40,844 --> 00:10:42,134or the time that we're asleep.14500:10:42,704 --> 00:10:47,834The largest part is actually N2 whichis light sleep, but is deeper than N1.14600:10:48,914 --> 00:10:54,914nOw normal sleep hours for an averageadult is about 7 to 8 hours, normally.14700:10:55,834 --> 00:10:58,014And that's certainly whatrec that's recommended.14800:10:58,054 --> 00:11:00,114Now your sleep may be different.14900:11:00,124 --> 00:11:03,094You may sleep probablyless than 7 to 8 hours.15000:11:03,644 --> 00:11:06,784Some may sleep more, but most ofus probably sleep less than that.15100:11:07,204 --> 00:11:12,144But N2, which is the second stage of thefour stages of the sleep cycle is the15200:11:12,144 --> 00:11:15,894largest amount of time that we are asleep.15300:11:15,914 --> 00:11:21,104And this is the light sleep part of it,meaning that we can easily be awakened15400:11:21,414 --> 00:11:26,594usually that there's no dreaming inthis type of sleep but it occupies a15500:11:26,834 --> 00:11:33,784significant, over 50%, Of those seven toeight hours that normally one would sleep.15600:11:35,124 --> 00:11:41,514The third cycle, or the third part,is what we call N3, or night three.15700:11:42,124 --> 00:11:44,104And this is what we call deep sleep.15800:11:44,354 --> 00:11:47,814So it's not light sleep, it's alittle deeper than light sleep.15900:11:47,854 --> 00:11:49,084It's called deep sleep.16000:11:49,624 --> 00:11:51,694We can be awakened, obviously.16100:11:51,934 --> 00:11:57,004But a little more is challengingto wake us up from the deep sleep.16200:11:57,509 --> 00:12:01,669Most of the times the deep sleep,again, is not associated with dreaming16300:12:01,669 --> 00:12:05,569sleep, although there may be somedreaming, but it's a small amount.16400:12:06,709 --> 00:12:11,069And then the fourth and final stage,and arguably the most important stage16500:12:11,069 --> 00:12:13,884of sleep, It's what we call REM sleep.16600:12:14,144 --> 00:12:15,524R E M sleep.16700:12:16,074 --> 00:12:19,794REM stands for Rapid Eye Movement Sleep.16800:12:20,624 --> 00:12:23,014Rapid Eye Movement Sleep.16900:12:23,864 --> 00:12:28,494And this is so profound because studieshave shown that it's really important that17000:12:28,494 --> 00:12:31,444we get that deep, deep, deep REM sleep.17100:12:32,124 --> 00:12:32,484Why?17200:12:32,524 --> 00:12:34,044Because this is where dreaming occurs.17300:12:35,214 --> 00:12:40,754And what we know is that if we're ableto have that dream or the dreaming part17400:12:40,754 --> 00:12:47,854of sleep and that really allows us toget the maximal benefit from what sleep17500:12:47,854 --> 00:12:50,534was originally designed to deliver to us.17600:12:51,224 --> 00:12:55,524So the REM sleep is very, veryimportant, the rapid eye movement sleep.17700:12:59,284 --> 00:13:04,864Now sleep is regulated by an internalbody clock, believe it or not, that17800:13:04,864 --> 00:13:09,744operates on a 24 hour cycle, andwe call that the circadian rhythm.17900:13:10,094 --> 00:13:12,754Again, remember, I saidnone of this is accidental.18000:13:13,274 --> 00:13:18,744And if you doubt that, if you say, workon a day shift, and all of a sudden your18100:13:18,744 --> 00:13:23,994organization decides that you're goingto shift to the night shift you will find18200:13:24,004 --> 00:13:29,674that it will take a while for your bodyto adjust to being on a night shift, that18300:13:29,684 --> 00:13:33,784you may not feel quite as comfortableyou may not feel quite as sharp.18400:13:34,034 --> 00:13:37,984Another example would be ifyou live on the West Coast.18500:13:38,579 --> 00:13:42,709of the United States of America,and on a particular day, you have18600:13:42,709 --> 00:13:48,699to fly, say, six hours to the EastCoast of the United States of America.18700:13:49,069 --> 00:13:55,159So that first day that you arrive on theEast Coast you may not feel 100 percent18800:13:55,629 --> 00:14:00,629sharp in terms of activity or yourthinking ability, et cetera, et cetera.18900:14:00,829 --> 00:14:05,109And the reason is that yourcircadian rhythm has to adjust.19000:14:05,749 --> 00:14:08,069So none of this is accidental in the body.19100:14:08,949 --> 00:14:14,189The body is designed for maximalfunction, mental, physical, and spiritual.19200:14:14,519 --> 00:14:19,839And sleep is obviously an extraordinarilyimportant part of that system.19300:14:20,419 --> 00:14:26,979And so what we want to do as human beingsis to be able to maintain maximum health.19400:14:27,339 --> 00:14:32,289And to do that, we need to makesure that we take care of our sleep19500:14:32,779 --> 00:14:35,759area the best possible way we can.19600:14:37,899 --> 00:14:40,959And obviously with thatis getting enough sleep.19700:14:41,409 --> 00:14:45,299Now the other things that we can do tomake sure that we have healthy sleep.19800:14:46,039 --> 00:14:48,789we Can reduce the use of the smart phones.19900:14:49,019 --> 00:14:51,939And certainly with the increasein technology nowadays.20000:14:52,249 --> 00:14:55,459We have all sorts of phonesand we, you know, and they20100:14:55,749 --> 00:14:59,509buzz or give us notification orring or et cetera, et cetera.20200:14:59,929 --> 00:15:02,169But, but, but we reduce that use.20300:15:02,179 --> 00:15:03,179Certainly at night.20400:15:03,209 --> 00:15:06,779Now if you have a job where youhave to be attached to the phone,20500:15:06,779 --> 00:15:08,199certainly one would understand that.20600:15:08,269 --> 00:15:11,779But if you don't give yourselfpermission to have a certain amount20700:15:11,779 --> 00:15:17,209of time where maybe you turn the phoneoff if possible but at least have20800:15:17,209 --> 00:15:20,149some regulation of your phone usage.20900:15:21,329 --> 00:15:26,089Secondly in terms of tip for bettersleep is to create a nightly ritual.21000:15:26,499 --> 00:15:29,269Have certain things thatyou do in preparation.21100:15:29,739 --> 00:15:30,609For your sleep.21200:15:30,609 --> 00:15:33,649And this is a way of sort ofpreparing you mentally and21300:15:33,649 --> 00:15:36,259physically to get ready to rest.21400:15:36,529 --> 00:15:39,339It's sort of powering down, if you will.21500:15:39,759 --> 00:15:43,770So that you make sure that whenyou get to that position where you21600:15:43,770 --> 00:15:47,999curl up in bed you're, you're readyto get maximum amounts of sleep.21700:15:48,889 --> 00:15:52,239A third suggestion forsome is to avoid caffeine.21800:15:52,664 --> 00:15:54,984at least four to six hours before sleep.21900:15:55,334 --> 00:15:58,034Now remember, everybody's a littledifferent, and I know a number22000:15:58,034 --> 00:16:01,714of people who said, you know,actually, caffeine helps me to sleep.22100:16:01,954 --> 00:16:07,494So depending on which one of thosesides you fall on, remember having some22200:16:07,524 --> 00:16:13,834influence or paying attention to caffeinecan affect your ability to get good sleep,22300:16:13,864 --> 00:16:16,054depending on which category you fall into.22400:16:16,974 --> 00:16:23,854A fourth suggestion is not to eat or drinktoo much before bedtime because remember,22500:16:23,854 --> 00:16:28,594when you eat and drink a lot, your body,your certainly your gastrointestinal22600:16:28,594 --> 00:16:31,444tract, your GI tract has to process that.22700:16:31,504 --> 00:16:34,714That's a certain pattern that itgoes through, and sometimes that22800:16:34,714 --> 00:16:41,874may very well interfere with yourability to sleep healthily and deeply.22900:16:42,474 --> 00:16:47,694And the last tip is to sleep roughly, ifpossible, at the same time every night.23000:16:47,954 --> 00:16:51,764Again, I realize that it may dependon your work schedule, it may depend23100:16:51,764 --> 00:16:54,034on the duties that you have at home.23200:16:54,214 --> 00:17:00,334But if possible, if you can follow thesefive tips, Reduce usage of the smartphone,23300:17:00,634 --> 00:17:06,414Create a nightly ritual use caffeineto your benefit, Either avoid it, or23400:17:06,414 --> 00:17:08,424if it helps you, by all means use it.23500:17:08,764 --> 00:17:12,004Don't drink too much oreat too much at bedtime.23600:17:12,294 --> 00:17:16,834And, and, and number five, try tosleep basically at the same time23700:17:17,154 --> 00:17:19,304every night to get maximum sleep.23800:17:22,454 --> 00:17:26,554So, what, what are the sleep hours by age?23900:17:26,554 --> 00:17:31,034And it is important to recognizethat different ages in general24000:17:31,094 --> 00:17:33,864require different hours of sleep.24100:17:35,109 --> 00:17:38,679And so, and let's, let's start withthe very youngest, the newborns.24200:17:39,169 --> 00:17:40,449Well, we know this.24300:17:40,709 --> 00:17:46,610Newborns require about 14 to 17hours of sleep, say 0 to 3 months.24400:17:47,080 --> 00:17:50,399About 14 to 17 hours of sleep at night.24500:17:50,919 --> 00:17:57,630Whereas toddlers, the 1 to 2 year olds,may require 11 to 14 hours of sleep.24600:17:58,000 --> 00:18:02,420Newborns require 14 to 17 hours,toddlers, 1 to 2 years of age,24700:18:02,620 --> 00:18:05,760require 11 to 14 hours of sleep.24800:18:06,270 --> 00:18:11,710Preschoolers, 4 to 5 years of age,require 10 to 13 hours of sleep.24900:18:12,540 --> 00:18:18,649Children ages 6 to 13 require9 to 11 hours of sleep.25000:18:19,144 --> 00:18:23,354Teenagers 14 to 17 require8 to 10 hours of sleep.25100:18:23,694 --> 00:18:26,744So if you're a teenager sleepinga lot it's not an illness.25200:18:27,044 --> 00:18:31,604It's something that their body requiresbecause these are different stages of25300:18:31,604 --> 00:18:36,694development of the body and understandablythe sleep requirements would vary.25400:18:38,084 --> 00:18:42,074And those of us who are 18 yearsof age and older, on average we25500:18:42,074 --> 00:18:45,354require about 7 to 9 hours of sleep.25600:18:45,799 --> 00:18:50,709Now probably, I'm going to go out on alimb and say most of you probably get six25700:18:50,709 --> 00:18:53,799to seven, six to eight hours of sleep.25800:18:54,039 --> 00:18:56,739But just remember basicallywhat the body requires.25900:18:57,029 --> 00:19:00,479And, and see if you can getthat as much as possible.26000:19:00,699 --> 00:19:03,559Now this information is fromthe National Sleep Foundation.26100:19:03,809 --> 00:19:09,134And indeed as we do with all of thesePodcasts and Masterclass, we encourage26200:19:09,134 --> 00:19:13,514you to look up information withyour smartphone or your computer in26300:19:13,514 --> 00:19:18,754the browser and research additionalinformation yourself specifically26400:19:18,974 --> 00:19:23,554from a large healthcare institutionthat are well respected like the26500:19:23,554 --> 00:19:28,684Mayo Clinic, Kaiser, Yale HarvardMedical, et cetera, et cetera.26600:19:32,044 --> 00:19:37,704So one of the things to keep inmind is that when all else fails.26700:19:38,989 --> 00:19:39,659Take a nap.26800:19:40,189 --> 00:19:42,969Now, we're not going to gointo napping on this podcast.26900:19:43,019 --> 00:19:44,659This, this will be the part two.27000:19:45,279 --> 00:19:49,199But my point, the point I want toleave you with as we can, as we finish27100:19:49,199 --> 00:19:55,479down about sleeping, the health ofsleeping is, there is a backup plan if,27200:19:55,529 --> 00:19:59,589if we aren't able to do the sleepingthe way I've just been talking about27300:19:59,799 --> 00:20:01,539for the last few minutes or so.27400:20:02,119 --> 00:20:04,429And that backup plan is napping.27500:20:05,339 --> 00:20:11,099Okay, but again, we'll, we'll stay, staytuned for the next podcast, the very next27600:20:11,099 --> 00:20:13,289one, and we'll, we'll talk about napping.27700:20:16,989 --> 00:20:21,089Finally there are other relaxationtechniques, some that you may use.27800:20:21,839 --> 00:20:26,539To help you even before you're ready togo to sleep and these may be meditation27900:20:26,789 --> 00:20:32,020or mindfulness where, where you're presentand you're concentrating on where you28000:20:32,020 --> 00:20:34,479are and just sort of taking control.28100:20:34,990 --> 00:20:37,620of your mind and yourthoughts at any given time.28200:20:39,210 --> 00:20:42,850So in summary, what we've done iswe've gone over the science of sleep.28300:20:43,470 --> 00:20:47,519And we've emphasized the importanceof sleep particularly in terms of28400:20:47,789 --> 00:20:50,109decreasing stress and improving memory.28500:20:50,959 --> 00:20:56,409wE've also shown that sleep is a veryorganized process, regulated by the28600:20:56,409 --> 00:20:59,149brain, primarily the prefrontal cortex.28700:20:59,564 --> 00:21:05,754And it helps us to do those things thatneed to be done to make sure that we28800:21:05,784 --> 00:21:10,834process what's happened for the particularday and that we're prepared for the28900:21:10,834 --> 00:21:13,794subsequent day to be at our absolute best.29000:21:14,835 --> 00:21:19,245And also that there are relaxationtechniques that we can use while we're29100:21:19,245 --> 00:21:24,485awake and those techniques are things likemedication, meditation and mindfulness.29200:21:28,270 --> 00:21:31,750As always, I'd like to concludewith my basic principles.29300:21:31,750 --> 00:21:34,100My first principle is God is in charge.29400:21:34,500 --> 00:21:37,460God is in charge of my lifeand as a position of faith.29500:21:37,940 --> 00:21:42,240Is responsible for me beingas healthy mental and physical29600:21:42,240 --> 00:21:44,210and spiritual as I am today.29700:21:45,010 --> 00:21:47,980Number two principle, Idon't have any bad days.29800:21:49,130 --> 00:21:53,520I figured out about 30 years ago that dayswere good or bad when I said they were.29900:21:53,860 --> 00:21:56,610And so I decided that I didnot want any more bad days.30000:21:56,620 --> 00:21:59,300So I either have good days or great days.30100:21:59,920 --> 00:22:03,630Principle number three, don't sweat thesmall stuff and most stuff is small.30200:22:03,680 --> 00:22:09,020But I have learned that most times whenI am concerned about something, it is30300:22:09,020 --> 00:22:11,470really not as big a deal as I think it is.30400:22:11,970 --> 00:22:13,930So I've learned to let it go faster.30500:22:14,625 --> 00:22:15,805Principle number four.30600:22:15,915 --> 00:22:17,845Forgiveness is therapy.30700:22:18,445 --> 00:22:24,205When someone does something to you thatyou perceive as negative, forgive them.30800:22:24,765 --> 00:22:27,835Don't worry about thefacts or, or who it is.30900:22:28,035 --> 00:22:30,165Just forgive them immediately.31000:22:30,635 --> 00:22:32,995Forgive frequently and forgive often.31100:22:33,035 --> 00:22:36,845And you will be amazed at howtherapeutic that will be for you.31200:22:36,845 --> 00:22:38,785And principle number five.31300:22:38,785 --> 00:22:40,295Everything is a relationship.31400:22:40,315 --> 00:22:44,425Relationships are based on threethings, mutual respect, mutual31500:22:44,425 --> 00:22:46,625trust, and good communication.31600:22:48,405 --> 00:22:52,805If you like these podcasts, andwe've done over 30 of them to date31700:22:53,075 --> 00:23:00,125please go to patreon, P A T R O Ndot podbean, P O D B E A N dot com.31800:23:01,280 --> 00:23:09,550Slash H wwp, that'spaton dot pod beam.com/h.31900:23:09,970 --> 00:23:13,210Wwp become one of our patons.32000:23:13,460 --> 00:23:18,600And we will certainly not only provideyou with the podcast, but we'll allow32100:23:18,630 --> 00:23:23,820you to also receive a lot of additionalinformation like the PowerPoints that32200:23:23,820 --> 00:23:30,570we use to do these podcasts and othervery special treats and follow it.32300:23:31,425 --> 00:23:35,855Be the change that youwant to see in the world.32400:23:36,865 --> 00:23:39,295Thank you and have a terrific day.