Transcript
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Good morning.
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I'm Dr.
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William T.
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Choctaw, and I am delighted
to be with you today.
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Each month we try to provide
you, our listeners, with mental,
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physical, and spiritual strength
by giving you actionable advice,
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tips, guidance, and information to
help you achieve your own personal,
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professional, and spiritual goals.
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We consider the help of the mind, body,
and spirit paramount as a single unit.
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That can provide a cumulative strength
greater than its individual parts.
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So, stay with us today and listen
to this very interesting topic.
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Today, we're going to
talk about healthy sleep.
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That's right, healthy sleep.
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I'm Dr.
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William T.
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Choctaw, and I will be
your host this morning.
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Sleep is one of those things
that we all take for granted.
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We do it every single day or have
done it every single day of our lives.
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We do it in different amounts.
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We may do it at different times.
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But what I want to get across this
morning, that it is extremely important
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that we maximize the benefits of sleep.
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That when we look at body, mind, and
spiritual health, all of them in one form
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of another are influenced by us receiving
a certain amount of healthy sleep.
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Now this is going to be
part of a two part series.
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Today we're just going to talk about
healthy sleep, and the second part
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will be another podcast where we will
talk about napping, N A P P I N G.
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and how that's applicable
to our overall sleep health.
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So let's, let's look at healthy sleep.
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First, let me start with my beliefs.
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I believe that life is about
being of service to others.
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I believe knowledge is power.
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I believe leaders can change the world.
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And indeed, it is those beliefs
that propel us and propel me
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throughout life and gives us the why.
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As to why we're doing things and certainly
that why is applicable to why we're
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doing these podcasts It is so that we
can provide service to others so that
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we can empower ourselves to both stay
healthier And so that we can change the
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world For better reason or more positive
reason as always I like to give you an
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outline and the purpose of the outline is
to let You know what we're going to talk
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about and more important to you and more
importantly to let you know that when
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we're just about done We're going to talk
about the science of sleep We'll make
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some comments about the sleep cycle And
then we'll make some other comments about
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other relaxation techniques all of this
is designed to help us to be healthier
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mentally, physically, and spiritually.
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And our approach is to look at those
things that we can do internally, that
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we can do ourselves, that we don't
have to have someone else to help us,
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we don't have to take medication but
by using our mind, body, and spirit
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that we can basically help to improve
ourselves and repair ourselves.
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This is part of our Masterclass series.
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Our Masterclass series is in two parts.
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One is a verbal lecture that
we give once a month, on the
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second Saturday of each month.
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And the second part or concomitant
part, if you will, is the Masterclass,
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is the podcast itself, that we
do three to four times per month.
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So, this information is primarily
based on my 75 years of life.
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And over 50 years of medical practice.
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I am a physician, a general surgeon.
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And these are based on lessons, if you
will that my patients have taught me.
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Lessons that my patients have taught me.
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It's ironic that you would want to
think that as someone who is taught and
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trained to give care that one would end
up learning quite a bit, but indeed I
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would submit to you that whatever your
profession is, If you pay very, very close
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attention, there are many lessons that you
are receiving probably on a daily basis.
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And I would encourage you to
listen to those lessons, to
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absorb them and to include them
in your normal daily practice.
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So, let's start off as I like to do
when we talk about health with the
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mind, or the brain, if you will, where
the mind is enclosed, in my opinion.
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And the brain is basically the
CEO, the chief executive officer
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of our body, mind, and spirit.
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Okay.
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And the brain is divided into different
parts, and the part that we're looking
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at specifically is the the frontal
lobe and specifically the prefrontal.
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This is where in my opinion, the mind
is, and this is where our thoughts
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are, and this is where our conscious
behavior, and indeed our unconscious
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behavior when we're asleep, helps to
propel us down one path or another.
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And my point very simply is that
by being knowledgeable about this
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process, we can have influence in
a positive way over this process.
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So let's briefly talk about the science
of sleeping, the science of sleeping.
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Sleep is an essential part
of our overall health.
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And indeed, when you review any
type of therapeutic information
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about health, mental, physical, or
spiritual, a part of it will almost
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invariably include getting good sleep.
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Something many of us, and I know I have
for a number of years, taken for granted.
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But it is extremely important, and
as important, if not more so, it is
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something that we can control, or
certainly have significant influence over.
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So sleep is vital.
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Good sleep is vital to
our overall daily health.
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One of the things to keep in mind is
that sleep is really quite organized.
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It is not erratic.
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It is divided into, it
has two main purposes.
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One is to process daily events, or our
day's events for that day when we go
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to sleep at night and I will admit that
we in healthcare do not understand 100
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percent how that occurs, but we know
it does occur that part of the process
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of sleeping is to sort of shut down the
body, so to speak, and allow a number
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of things to occur that have to do
with, with the present day's events.
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So there's a processing that goes
on in terms of the day's events.
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That help us the succeeding day.
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Today is Friday.
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So when I go to sleep tonight, my brain
will process things that I've done
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today in a positive way to help me
tomorrow on Saturday to move forward.
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So that's the first purpose of sleeping.
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it's the first organized
process of sleeping.
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tHe second purpose is
restoration of energy.
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Now this is probably a
little easier to understand.
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Certainly the body is moving very,
very fast, and the mind is moving
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even faster, the brain certainly.
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And so it only makes sense that
there would need to be a rest
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period, or a recuperation period,
or a down period or a maintenance
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period of the brain, if you will.
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So that we can be more efficient
the following day, or as
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efficient the following day.
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And one of the things that I find
absolutely extraordinary, and
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I all the way through medical
school and to this day, is that
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everything is organized in the mind.
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It is not accidental.
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Things are set up for a particular
purpose, and there are millions and
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billions of things that are set up.
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And I always like to say that I view
the body as sort of the, the most
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Elegant, most advanced computer in the
world, if you can just imagine that.
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And certainly the brain
is a big part of that.
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So, the two purposes of sleeping, one
is to process the present day's events,
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and the second is restoration of energy.
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Now, the restoration of energy is one of
the things that we notice very easily,
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that if you have not gotten good sleep
the night before, you feel tired, or you
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don't feel 100 percent the succeeding day.
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So we, we know this, right?
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So, so we immediately get feedback,
immediate feedback if, if we've not
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gotten quality sleep, because our
energy level tends not to be the same.
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So the other thing about sleep that's
important to know is that there are
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different stages of sleep, that we
don't just go to sleep and it goes
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from light to darkness and then
we wake up and then start all over
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again and then do the same thing.
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No.
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As with everything that the body
and brain do it is organized
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and it is sophisticated.
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And so there are basically
four different stages of sleep.
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The first is what we call N1.
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N1 is the very, very early part as we're
preparing to calm ourselves and to relax.
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But it's the very early
stages of that relaxing.
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We can obviously easily be awakened.
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And that's called N1.
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And that occupies a small part of the
number of hours that we're asleep,
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or the time that we're asleep.
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The largest part is actually N2 which
is light sleep, but is deeper than N1.
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nOw normal sleep hours for an average
adult is about 7 to 8 hours, normally.
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And that's certainly what
rec that's recommended.
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Now your sleep may be different.
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You may sleep probably
less than 7 to 8 hours.
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Some may sleep more, but most of
us probably sleep less than that.
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But N2, which is the second stage of the
four stages of the sleep cycle is the
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largest amount of time that we are asleep.
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And this is the light sleep part of it,
meaning that we can easily be awakened
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usually that there's no dreaming in
this type of sleep but it occupies a
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significant, over 50%, Of those seven to
eight hours that normally one would sleep.
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The third cycle, or the third part,
is what we call N3, or night three.
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And this is what we call deep sleep.
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So it's not light sleep, it's a
little deeper than light sleep.
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It's called deep sleep.
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We can be awakened, obviously.
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But a little more is challenging
to wake us up from the deep sleep.
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Most of the times the deep sleep,
again, is not associated with dreaming
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sleep, although there may be some
dreaming, but it's a small amount.
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And then the fourth and final stage,
and arguably the most important stage
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of sleep, It's what we call REM sleep.
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R E M sleep.
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REM stands for Rapid Eye Movement Sleep.
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Rapid Eye Movement Sleep.
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And this is so profound because studies
have shown that it's really important that
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we get that deep, deep, deep REM sleep.
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Why?
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Because this is where dreaming occurs.
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And what we know is that if we're able
to have that dream or the dreaming part
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of sleep and that really allows us to
get the maximal benefit from what sleep
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was originally designed to deliver to us.
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So the REM sleep is very, very
important, the rapid eye movement sleep.
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Now sleep is regulated by an internal
body clock, believe it or not, that
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operates on a 24 hour cycle, and
we call that the circadian rhythm.
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Again, remember, I said
none of this is accidental.
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And if you doubt that, if you say, work
on a day shift, and all of a sudden your
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organization decides that you're going
to shift to the night shift you will find
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that it will take a while for your body
to adjust to being on a night shift, that
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you may not feel quite as comfortable
you may not feel quite as sharp.
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Another example would be if
you live on the West Coast.
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of the United States of America,
and on a particular day, you have
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to fly, say, six hours to the East
Coast of the United States of America.
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So that first day that you arrive on the
East Coast you may not feel 100 percent
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sharp in terms of activity or your
thinking ability, et cetera, et cetera.
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And the reason is that your
circadian rhythm has to adjust.
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So none of this is accidental in the body.
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The body is designed for maximal
function, mental, physical, and spiritual.
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And sleep is obviously an extraordinarily
important part of that system.
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And so what we want to do as human beings
is to be able to maintain maximum health.
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And to do that, we need to make
sure that we take care of our sleep
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area the best possible way we can.
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And obviously with that
is getting enough sleep.
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Now the other things that we can do to
make sure that we have healthy sleep.
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we Can reduce the use of the smart phones.
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And certainly with the increase
in technology nowadays.
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We have all sorts of phones
and we, you know, and they
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buzz or give us notification or
ring or et cetera, et cetera.
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But, but, but we reduce that use.
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Certainly at night.
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Now if you have a job where you
have to be attached to the phone,
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certainly one would understand that.
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But if you don't give yourself
permission to have a certain amount
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of time where maybe you turn the phone
off if possible but at least have
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some regulation of your phone usage.
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Secondly in terms of tip for better
sleep is to create a nightly ritual.
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Have certain things that
you do in preparation.
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For your sleep.
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And this is a way of sort of
preparing you mentally and
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physically to get ready to rest.
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It's sort of powering down, if you will.
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So that you make sure that when
you get to that position where you
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curl up in bed you're, you're ready
to get maximum amounts of sleep.
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A third suggestion for
some is to avoid caffeine.
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at least four to six hours before sleep.
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Now remember, everybody's a little
different, and I know a number
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of people who said, you know,
actually, caffeine helps me to sleep.
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So depending on which one of those
sides you fall on, remember having some
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influence or paying attention to caffeine
can affect your ability to get good sleep,
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depending on which category you fall into.
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A fourth suggestion is not to eat or drink
too much before bedtime because remember,
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when you eat and drink a lot, your body,
your certainly your gastrointestinal
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tract, your GI tract has to process that.
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That's a certain pattern that it
goes through, and sometimes that
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may very well interfere with your
ability to sleep healthily and deeply.
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And the last tip is to sleep roughly, if
possible, at the same time every night.
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Again, I realize that it may depend
on your work schedule, it may depend
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on the duties that you have at home.
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But if possible, if you can follow these
five tips, Reduce usage of the smartphone,
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Create a nightly ritual use caffeine
to your benefit, Either avoid it, or
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if it helps you, by all means use it.
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Don't drink too much or
eat too much at bedtime.
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And, and, and number five, try to
sleep basically at the same time
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every night to get maximum sleep.
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So, what, what are the sleep hours by age?
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And it is important to recognize
that different ages in general
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require different hours of sleep.
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And so, and let's, let's start with
the very youngest, the newborns.
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Well, we know this.
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Newborns require about 14 to 17
hours of sleep, say 0 to 3 months.
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About 14 to 17 hours of sleep at night.
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Whereas toddlers, the 1 to 2 year olds,
may require 11 to 14 hours of sleep.
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Newborns require 14 to 17 hours,
toddlers, 1 to 2 years of age,
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require 11 to 14 hours of sleep.
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Preschoolers, 4 to 5 years of age,
require 10 to 13 hours of sleep.
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Children ages 6 to 13 require
9 to 11 hours of sleep.
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Teenagers 14 to 17 require
8 to 10 hours of sleep.
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So if you're a teenager sleeping
a lot it's not an illness.
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It's something that their body requires
because these are different stages of
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development of the body and understandably
the sleep requirements would vary.
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And those of us who are 18 years
of age and older, on average we
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require about 7 to 9 hours of sleep.
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Now probably, I'm going to go out on a
limb and say most of you probably get six
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to seven, six to eight hours of sleep.
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But just remember basically
what the body requires.
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And, and see if you can get
that as much as possible.
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Now this information is from
the National Sleep Foundation.
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And indeed as we do with all of these
Podcasts and Masterclass, we encourage
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you to look up information with
your smartphone or your computer in
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the browser and research additional
information yourself specifically
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from a large healthcare institution
that are well respected like the
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Mayo Clinic, Kaiser, Yale Harvard
Medical, et cetera, et cetera.
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So one of the things to keep in
mind is that when all else fails.
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Take a nap.
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Now, we're not going to go
into napping on this podcast.
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This, this will be the part two.
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But my point, the point I want to
leave you with as we can, as we finish
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down about sleeping, the health of
sleeping is, there is a backup plan if,
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if we aren't able to do the sleeping
the way I've just been talking about
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for the last few minutes or so.
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And that backup plan is napping.
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Okay, but again, we'll, we'll stay, stay
tuned for the next podcast, the very next
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one, and we'll, we'll talk about napping.
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Finally there are other relaxation
techniques, some that you may use.
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To help you even before you're ready to
go to sleep and these may be meditation
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or mindfulness where, where you're present
and you're concentrating on where you
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are and just sort of taking control.
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of your mind and your
thoughts at any given time.
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So in summary, what we've done is
we've gone over the science of sleep.
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And we've emphasized the importance
of sleep particularly in terms of
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decreasing stress and improving memory.
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wE've also shown that sleep is a very
organized process, regulated by the
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brain, primarily the prefrontal cortex.
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And it helps us to do those things that
need to be done to make sure that we
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process what's happened for the particular
day and that we're prepared for the
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subsequent day to be at our absolute best.
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And also that there are relaxation
techniques that we can use while we're
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awake and those techniques are things like
medication, meditation and mindfulness.
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As always, I'd like to conclude
with my basic principles.
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My first principle is God is in charge.
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God is in charge of my life
and as a position of faith.
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Is responsible for me being
as healthy mental and physical
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and spiritual as I am today.
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Number two principle, I
don't have any bad days.
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I figured out about 30 years ago that days
were good or bad when I said they were.
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And so I decided that I did
not want any more bad days.
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So I either have good days or great days.
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Principle number three, don't sweat the
small stuff and most stuff is small.
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But I have learned that most times when
I am concerned about something, it is
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really not as big a deal as I think it is.
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So I've learned to let it go faster.
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Principle number four.
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Forgiveness is therapy.
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When someone does something to you that
you perceive as negative, forgive them.
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Don't worry about the
facts or, or who it is.
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Just forgive them immediately.
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Forgive frequently and forgive often.
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And you will be amazed at how
therapeutic that will be for you.
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And principle number five.
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Everything is a relationship.
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Relationships are based on three
things, mutual respect, mutual
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trust, and good communication.
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If you like these podcasts, and
we've done over 30 of them to date
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00:22:53,075 --> 00:23:00,125
please go to patreon, P A T R O N
dot podbean, P O D B E A N dot com.
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00:23:01,280 --> 00:23:09,550
Slash H wwp, that's
paton dot pod beam.com/h.
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00:23:09,970 --> 00:23:13,210
Wwp become one of our patons.
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00:23:13,460 --> 00:23:18,600
And we will certainly not only provide
you with the podcast, but we'll allow
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00:23:18,630 --> 00:23:23,820
you to also receive a lot of additional
information like the PowerPoints that
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00:23:23,820 --> 00:23:30,570
we use to do these podcasts and other
very special treats and follow it.
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00:23:31,425 --> 00:23:35,855
Be the change that you
want to see in the world.
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00:23:36,865 --> 00:23:39,295
Thank you and have a terrific day.
