Snooze or Lose? Why Sleep Matters More Than You Think

1 00:00:11,000 --> 00:00:11,700 Good morning. 2 00:00:12,650 --> 00:00:13,180 I'm Dr. 3 00:00:13,190 --> 00:00:13,820 William T. 4 00:00:13,860 --> 00:00:17,610 Choctaw, and I am delighted to be with you today. 5 00:00:20,130 --> 00:00:23,850 Each month we try to provide you, our listeners, with mental, 6 00:00:23,860 --> 00:00:28,950 physical, and spiritual strength by giving you actionable advice, 7 00:00:29,160 --> 00:00:34,160 tips, guidance, and information to help you achieve your own personal, 8 00:00:34,160 --> 00:00:36,120 professional, and spiritual goals. 9 00:00:36,750 --> 00:00:41,530 We consider the help of the mind, body, and spirit paramount as a single unit. 10 00:00:42,315 --> 00:00:48,565 That can provide a cumulative strength greater than its individual parts. 11 00:00:49,545 --> 00:00:55,415 So, stay with us today and listen to this very interesting topic. 12 00:00:56,925 --> 00:00:59,285 Today, we're going to talk about healthy sleep. 13 00:01:00,705 --> 00:01:03,074 That's right, healthy sleep. 14 00:01:04,035 --> 00:01:04,604 I'm Dr. 15 00:01:04,604 --> 00:01:05,074 William T. 16 00:01:05,095 --> 00:01:07,695 Choctaw, and I will be your host this morning. 17 00:01:09,195 --> 00:01:12,074 Sleep is one of those things that we all take for granted. 18 00:01:12,074 --> 00:01:17,024 We do it every single day or have done it every single day of our lives. 19 00:01:17,554 --> 00:01:19,475 We do it in different amounts. 20 00:01:19,684 --> 00:01:21,704 We may do it at different times. 21 00:01:22,075 --> 00:01:28,844 But what I want to get across this morning, that it is extremely important 22 00:01:29,265 --> 00:01:32,045 that we maximize the benefits of sleep. 23 00:01:33,205 --> 00:01:39,372 That when we look at body, mind, and spiritual health, all of them in one form 24 00:01:39,372 --> 00:01:45,695 of another are influenced by us receiving a certain amount of healthy sleep. 25 00:01:46,545 --> 00:01:49,275 Now this is going to be part of a two part series. 26 00:01:49,275 --> 00:01:53,584 Today we're just going to talk about healthy sleep, and the second part 27 00:01:53,815 --> 00:01:58,705 will be another podcast where we will talk about napping, N A P P I N G. 28 00:01:59,205 --> 00:02:03,215 and how that's applicable to our overall sleep health. 29 00:02:03,945 --> 00:02:05,995 So let's, let's look at healthy sleep. 30 00:02:07,854 --> 00:02:09,815 First, let me start with my beliefs. 31 00:02:10,645 --> 00:02:13,505 I believe that life is about being of service to others. 32 00:02:13,505 --> 00:02:15,204 I believe knowledge is power. 33 00:02:15,825 --> 00:02:18,175 I believe leaders can change the world. 34 00:02:19,674 --> 00:02:24,545 And indeed, it is those beliefs that propel us and propel me 35 00:02:24,755 --> 00:02:27,904 throughout life and gives us the why. 36 00:02:28,250 --> 00:02:32,880 As to why we're doing things and certainly that why is applicable to why we're 37 00:02:32,880 --> 00:02:39,359 doing these podcasts It is so that we can provide service to others so that 38 00:02:39,360 --> 00:02:46,370 we can empower ourselves to both stay healthier And so that we can change the 39 00:02:46,370 --> 00:02:53,805 world For better reason or more positive reason as always I like to give you an 40 00:02:53,815 --> 00:02:57,334 outline and the purpose of the outline is to let You know what we're going to talk 41 00:02:57,344 --> 00:03:01,804 about and more important to you and more importantly to let you know that when 42 00:03:01,804 --> 00:03:09,744 we're just about done We're going to talk about the science of sleep We'll make 43 00:03:09,744 --> 00:03:14,984 some comments about the sleep cycle And then we'll make some other comments about 44 00:03:14,994 --> 00:03:22,550 other relaxation techniques all of this is designed to help us to be healthier 45 00:03:23,160 --> 00:03:26,190 mentally, physically, and spiritually. 46 00:03:26,640 --> 00:03:32,100 And our approach is to look at those things that we can do internally, that 47 00:03:32,100 --> 00:03:36,680 we can do ourselves, that we don't have to have someone else to help us, 48 00:03:36,939 --> 00:03:42,270 we don't have to take medication but by using our mind, body, and spirit 49 00:03:42,580 --> 00:03:46,899 that we can basically help to improve ourselves and repair ourselves. 50 00:03:49,399 --> 00:03:51,419 This is part of our Masterclass series. 51 00:03:51,559 --> 00:03:53,929 Our Masterclass series is in two parts. 52 00:03:54,229 --> 00:03:58,349 One is a verbal lecture that we give once a month, on the 53 00:03:58,349 --> 00:03:59,909 second Saturday of each month. 54 00:04:00,239 --> 00:04:05,589 And the second part or concomitant part, if you will, is the Masterclass, 55 00:04:05,719 --> 00:04:10,879 is the podcast itself, that we do three to four times per month. 56 00:04:13,939 --> 00:04:19,989 So, this information is primarily based on my 75 years of life. 57 00:04:20,434 --> 00:04:23,134 And over 50 years of medical practice. 58 00:04:23,464 --> 00:04:25,734 I am a physician, a general surgeon. 59 00:04:26,284 --> 00:04:31,984 And these are based on lessons, if you will that my patients have taught me. 60 00:04:33,064 --> 00:04:35,214 Lessons that my patients have taught me. 61 00:04:35,904 --> 00:04:40,454 It's ironic that you would want to think that as someone who is taught and 62 00:04:40,454 --> 00:04:45,614 trained to give care that one would end up learning quite a bit, but indeed I 63 00:04:45,614 --> 00:04:51,154 would submit to you that whatever your profession is, If you pay very, very close 64 00:04:51,154 --> 00:04:57,744 attention, there are many lessons that you are receiving probably on a daily basis. 65 00:04:58,224 --> 00:05:01,224 And I would encourage you to listen to those lessons, to 66 00:05:01,224 --> 00:05:06,754 absorb them and to include them in your normal daily practice. 67 00:05:09,114 --> 00:05:13,844 So, let's start off as I like to do when we talk about health with the 68 00:05:13,844 --> 00:05:18,744 mind, or the brain, if you will, where the mind is enclosed, in my opinion. 69 00:05:19,614 --> 00:05:24,114 And the brain is basically the CEO, the chief executive officer 70 00:05:24,444 --> 00:05:26,274 of our body, mind, and spirit. 71 00:05:26,364 --> 00:05:26,814 Okay. 72 00:05:28,154 --> 00:05:33,074 And the brain is divided into different parts, and the part that we're looking 73 00:05:33,074 --> 00:05:38,964 at specifically is the the frontal lobe and specifically the prefrontal. 74 00:05:39,364 --> 00:05:44,604 This is where in my opinion, the mind is, and this is where our thoughts 75 00:05:44,644 --> 00:05:48,994 are, and this is where our conscious behavior, and indeed our unconscious 76 00:05:49,044 --> 00:05:54,814 behavior when we're asleep, helps to propel us down one path or another. 77 00:05:55,324 --> 00:05:59,284 And my point very simply is that by being knowledgeable about this 78 00:05:59,294 --> 00:06:04,564 process, we can have influence in a positive way over this process. 79 00:06:06,749 --> 00:06:14,429 So let's briefly talk about the science of sleeping, the science of sleeping. 80 00:06:17,729 --> 00:06:20,889 Sleep is an essential part of our overall health. 81 00:06:22,569 --> 00:06:26,189 And indeed, when you review any type of therapeutic information 82 00:06:27,289 --> 00:06:32,129 about health, mental, physical, or spiritual, a part of it will almost 83 00:06:32,169 --> 00:06:35,659 invariably include getting good sleep. 84 00:06:36,549 --> 00:06:40,229 Something many of us, and I know I have for a number of years, taken for granted. 85 00:06:40,549 --> 00:06:45,939 But it is extremely important, and as important, if not more so, it is 86 00:06:45,949 --> 00:06:51,829 something that we can control, or certainly have significant influence over. 87 00:06:53,669 --> 00:06:55,109 So sleep is vital. 88 00:06:55,499 --> 00:06:58,969 Good sleep is vital to our overall daily health. 89 00:07:00,779 --> 00:07:03,789 One of the things to keep in mind is that sleep is really quite organized. 90 00:07:04,489 --> 00:07:06,049 It is not erratic. 91 00:07:06,149 --> 00:07:08,869 It is divided into, it has two main purposes. 92 00:07:09,219 --> 00:07:15,489 One is to process daily events, or our day's events for that day when we go 93 00:07:15,489 --> 00:07:20,699 to sleep at night and I will admit that we in healthcare do not understand 100 94 00:07:20,699 --> 00:07:25,499 percent how that occurs, but we know it does occur that part of the process 95 00:07:25,559 --> 00:07:31,479 of sleeping is to sort of shut down the body, so to speak, and allow a number 96 00:07:31,479 --> 00:07:36,409 of things to occur that have to do with, with the present day's events. 97 00:07:36,969 --> 00:07:41,459 So there's a processing that goes on in terms of the day's events. 98 00:07:41,919 --> 00:07:44,599 That help us the succeeding day. 99 00:07:45,369 --> 00:07:47,779 Today is Friday. 100 00:07:48,599 --> 00:07:54,229 So when I go to sleep tonight, my brain will process things that I've done 101 00:07:54,229 --> 00:08:01,159 today in a positive way to help me tomorrow on Saturday to move forward. 102 00:08:01,669 --> 00:08:05,529 So that's the first purpose of sleeping. 103 00:08:06,209 --> 00:08:09,079 it's the first organized process of sleeping. 104 00:08:09,964 --> 00:08:13,234 tHe second purpose is restoration of energy. 105 00:08:13,894 --> 00:08:16,994 Now this is probably a little easier to understand. 106 00:08:17,414 --> 00:08:21,244 Certainly the body is moving very, very fast, and the mind is moving 107 00:08:21,294 --> 00:08:23,214 even faster, the brain certainly. 108 00:08:23,504 --> 00:08:28,404 And so it only makes sense that there would need to be a rest 109 00:08:28,404 --> 00:08:34,024 period, or a recuperation period, or a down period or a maintenance 110 00:08:34,044 --> 00:08:36,234 period of the brain, if you will. 111 00:08:36,624 --> 00:08:40,624 So that we can be more efficient the following day, or as 112 00:08:40,624 --> 00:08:42,124 efficient the following day. 113 00:08:42,674 --> 00:08:45,544 And one of the things that I find absolutely extraordinary, and 114 00:08:45,784 --> 00:08:49,354 I all the way through medical school and to this day, is that 115 00:08:49,694 --> 00:08:52,274 everything is organized in the mind. 116 00:08:52,674 --> 00:08:54,164 It is not accidental. 117 00:08:54,814 --> 00:08:58,344 Things are set up for a particular purpose, and there are millions and 118 00:08:58,354 --> 00:08:59,974 billions of things that are set up. 119 00:09:00,244 --> 00:09:03,924 And I always like to say that I view the body as sort of the, the most 120 00:09:04,404 --> 00:09:09,814 Elegant, most advanced computer in the world, if you can just imagine that. 121 00:09:10,644 --> 00:09:13,114 And certainly the brain is a big part of that. 122 00:09:13,324 --> 00:09:20,424 So, the two purposes of sleeping, one is to process the present day's events, 123 00:09:20,834 --> 00:09:23,539 and the second is restoration of energy. 124 00:09:24,039 --> 00:09:27,609 Now, the restoration of energy is one of the things that we notice very easily, 125 00:09:27,949 --> 00:09:32,719 that if you have not gotten good sleep the night before, you feel tired, or you 126 00:09:32,719 --> 00:09:35,689 don't feel 100 percent the succeeding day. 127 00:09:36,039 --> 00:09:37,909 So we, we know this, right? 128 00:09:38,129 --> 00:09:42,949 So, so we immediately get feedback, immediate feedback if, if we've not 129 00:09:42,959 --> 00:09:47,459 gotten quality sleep, because our energy level tends not to be the same. 130 00:09:50,609 --> 00:09:54,769 So the other thing about sleep that's important to know is that there are 131 00:09:54,769 --> 00:09:59,629 different stages of sleep, that we don't just go to sleep and it goes 132 00:09:59,629 --> 00:10:02,849 from light to darkness and then we wake up and then start all over 133 00:10:02,849 --> 00:10:04,199 again and then do the same thing. 134 00:10:04,479 --> 00:10:04,849 No. 135 00:10:05,329 --> 00:10:09,739 As with everything that the body and brain do it is organized 136 00:10:09,939 --> 00:10:11,069 and it is sophisticated. 137 00:10:11,679 --> 00:10:15,859 And so there are basically four different stages of sleep. 138 00:10:17,559 --> 00:10:19,659 The first is what we call N1. 139 00:10:20,699 --> 00:10:27,829 N1 is the very, very early part as we're preparing to calm ourselves and to relax. 140 00:10:28,089 --> 00:10:31,249 But it's the very early stages of that relaxing. 141 00:10:31,579 --> 00:10:33,609 We can obviously easily be awakened. 142 00:10:34,029 --> 00:10:35,079 And that's called N1. 143 00:10:36,344 --> 00:10:40,714 And that occupies a small part of the number of hours that we're asleep, 144 00:10:40,844 --> 00:10:42,134 or the time that we're asleep. 145 00:10:42,704 --> 00:10:47,834 The largest part is actually N2 which is light sleep, but is deeper than N1. 146 00:10:48,914 --> 00:10:54,914 nOw normal sleep hours for an average adult is about 7 to 8 hours, normally. 147 00:10:55,834 --> 00:10:58,014 And that's certainly what rec that's recommended. 148 00:10:58,054 --> 00:11:00,114 Now your sleep may be different. 149 00:11:00,124 --> 00:11:03,094 You may sleep probably less than 7 to 8 hours. 150 00:11:03,644 --> 00:11:06,784 Some may sleep more, but most of us probably sleep less than that. 151 00:11:07,204 --> 00:11:12,144 But N2, which is the second stage of the four stages of the sleep cycle is the 152 00:11:12,144 --> 00:11:15,894 largest amount of time that we are asleep. 153 00:11:15,914 --> 00:11:21,104 And this is the light sleep part of it, meaning that we can easily be awakened 154 00:11:21,414 --> 00:11:26,594 usually that there's no dreaming in this type of sleep but it occupies a 155 00:11:26,834 --> 00:11:33,784 significant, over 50%, Of those seven to eight hours that normally one would sleep. 156 00:11:35,124 --> 00:11:41,514 The third cycle, or the third part, is what we call N3, or night three. 157 00:11:42,124 --> 00:11:44,104 And this is what we call deep sleep. 158 00:11:44,354 --> 00:11:47,814 So it's not light sleep, it's a little deeper than light sleep. 159 00:11:47,854 --> 00:11:49,084 It's called deep sleep. 160 00:11:49,624 --> 00:11:51,694 We can be awakened, obviously. 161 00:11:51,934 --> 00:11:57,004 But a little more is challenging to wake us up from the deep sleep. 162 00:11:57,509 --> 00:12:01,669 Most of the times the deep sleep, again, is not associated with dreaming 163 00:12:01,669 --> 00:12:05,569 sleep, although there may be some dreaming, but it's a small amount. 164 00:12:06,709 --> 00:12:11,069 And then the fourth and final stage, and arguably the most important stage 165 00:12:11,069 --> 00:12:13,884 of sleep, It's what we call REM sleep. 166 00:12:14,144 --> 00:12:15,524 R E M sleep. 167 00:12:16,074 --> 00:12:19,794 REM stands for Rapid Eye Movement Sleep. 168 00:12:20,624 --> 00:12:23,014 Rapid Eye Movement Sleep. 169 00:12:23,864 --> 00:12:28,494 And this is so profound because studies have shown that it's really important that 170 00:12:28,494 --> 00:12:31,444 we get that deep, deep, deep REM sleep. 171 00:12:32,124 --> 00:12:32,484 Why? 172 00:12:32,524 --> 00:12:34,044 Because this is where dreaming occurs. 173 00:12:35,214 --> 00:12:40,754 And what we know is that if we're able to have that dream or the dreaming part 174 00:12:40,754 --> 00:12:47,854 of sleep and that really allows us to get the maximal benefit from what sleep 175 00:12:47,854 --> 00:12:50,534 was originally designed to deliver to us. 176 00:12:51,224 --> 00:12:55,524 So the REM sleep is very, very important, the rapid eye movement sleep. 177 00:12:59,284 --> 00:13:04,864 Now sleep is regulated by an internal body clock, believe it or not, that 178 00:13:04,864 --> 00:13:09,744 operates on a 24 hour cycle, and we call that the circadian rhythm. 179 00:13:10,094 --> 00:13:12,754 Again, remember, I said none of this is accidental. 180 00:13:13,274 --> 00:13:18,744 And if you doubt that, if you say, work on a day shift, and all of a sudden your 181 00:13:18,744 --> 00:13:23,994 organization decides that you're going to shift to the night shift you will find 182 00:13:24,004 --> 00:13:29,674 that it will take a while for your body to adjust to being on a night shift, that 183 00:13:29,684 --> 00:13:33,784 you may not feel quite as comfortable you may not feel quite as sharp. 184 00:13:34,034 --> 00:13:37,984 Another example would be if you live on the West Coast. 185 00:13:38,579 --> 00:13:42,709 of the United States of America, and on a particular day, you have 186 00:13:42,709 --> 00:13:48,699 to fly, say, six hours to the East Coast of the United States of America. 187 00:13:49,069 --> 00:13:55,159 So that first day that you arrive on the East Coast you may not feel 100 percent 188 00:13:55,629 --> 00:14:00,629 sharp in terms of activity or your thinking ability, et cetera, et cetera. 189 00:14:00,829 --> 00:14:05,109 And the reason is that your circadian rhythm has to adjust. 190 00:14:05,749 --> 00:14:08,069 So none of this is accidental in the body. 191 00:14:08,949 --> 00:14:14,189 The body is designed for maximal function, mental, physical, and spiritual. 192 00:14:14,519 --> 00:14:19,839 And sleep is obviously an extraordinarily important part of that system. 193 00:14:20,419 --> 00:14:26,979 And so what we want to do as human beings is to be able to maintain maximum health. 194 00:14:27,339 --> 00:14:32,289 And to do that, we need to make sure that we take care of our sleep 195 00:14:32,779 --> 00:14:35,759 area the best possible way we can. 196 00:14:37,899 --> 00:14:40,959 And obviously with that is getting enough sleep. 197 00:14:41,409 --> 00:14:45,299 Now the other things that we can do to make sure that we have healthy sleep. 198 00:14:46,039 --> 00:14:48,789 we Can reduce the use of the smart phones. 199 00:14:49,019 --> 00:14:51,939 And certainly with the increase in technology nowadays. 200 00:14:52,249 --> 00:14:55,459 We have all sorts of phones and we, you know, and they 201 00:14:55,749 --> 00:14:59,509 buzz or give us notification or ring or et cetera, et cetera. 202 00:14:59,929 --> 00:15:02,169 But, but, but we reduce that use. 203 00:15:02,179 --> 00:15:03,179 Certainly at night. 204 00:15:03,209 --> 00:15:06,779 Now if you have a job where you have to be attached to the phone, 205 00:15:06,779 --> 00:15:08,199 certainly one would understand that. 206 00:15:08,269 --> 00:15:11,779 But if you don't give yourself permission to have a certain amount 207 00:15:11,779 --> 00:15:17,209 of time where maybe you turn the phone off if possible but at least have 208 00:15:17,209 --> 00:15:20,149 some regulation of your phone usage. 209 00:15:21,329 --> 00:15:26,089 Secondly in terms of tip for better sleep is to create a nightly ritual. 210 00:15:26,499 --> 00:15:29,269 Have certain things that you do in preparation. 211 00:15:29,739 --> 00:15:30,609 For your sleep. 212 00:15:30,609 --> 00:15:33,649 And this is a way of sort of preparing you mentally and 213 00:15:33,649 --> 00:15:36,259 physically to get ready to rest. 214 00:15:36,529 --> 00:15:39,339 It's sort of powering down, if you will. 215 00:15:39,759 --> 00:15:43,770 So that you make sure that when you get to that position where you 216 00:15:43,770 --> 00:15:47,999 curl up in bed you're, you're ready to get maximum amounts of sleep. 217 00:15:48,889 --> 00:15:52,239 A third suggestion for some is to avoid caffeine. 218 00:15:52,664 --> 00:15:54,984 at least four to six hours before sleep. 219 00:15:55,334 --> 00:15:58,034 Now remember, everybody's a little different, and I know a number 220 00:15:58,034 --> 00:16:01,714 of people who said, you know, actually, caffeine helps me to sleep. 221 00:16:01,954 --> 00:16:07,494 So depending on which one of those sides you fall on, remember having some 222 00:16:07,524 --> 00:16:13,834 influence or paying attention to caffeine can affect your ability to get good sleep, 223 00:16:13,864 --> 00:16:16,054 depending on which category you fall into. 224 00:16:16,974 --> 00:16:23,854 A fourth suggestion is not to eat or drink too much before bedtime because remember, 225 00:16:23,854 --> 00:16:28,594 when you eat and drink a lot, your body, your certainly your gastrointestinal 226 00:16:28,594 --> 00:16:31,444 tract, your GI tract has to process that. 227 00:16:31,504 --> 00:16:34,714 That's a certain pattern that it goes through, and sometimes that 228 00:16:34,714 --> 00:16:41,874 may very well interfere with your ability to sleep healthily and deeply. 229 00:16:42,474 --> 00:16:47,694 And the last tip is to sleep roughly, if possible, at the same time every night. 230 00:16:47,954 --> 00:16:51,764 Again, I realize that it may depend on your work schedule, it may depend 231 00:16:51,764 --> 00:16:54,034 on the duties that you have at home. 232 00:16:54,214 --> 00:17:00,334 But if possible, if you can follow these five tips, Reduce usage of the smartphone, 233 00:17:00,634 --> 00:17:06,414 Create a nightly ritual use caffeine to your benefit, Either avoid it, or 234 00:17:06,414 --> 00:17:08,424 if it helps you, by all means use it. 235 00:17:08,764 --> 00:17:12,004 Don't drink too much or eat too much at bedtime. 236 00:17:12,294 --> 00:17:16,834 And, and, and number five, try to sleep basically at the same time 237 00:17:17,154 --> 00:17:19,304 every night to get maximum sleep. 238 00:17:22,454 --> 00:17:26,554 So, what, what are the sleep hours by age? 239 00:17:26,554 --> 00:17:31,034 And it is important to recognize that different ages in general 240 00:17:31,094 --> 00:17:33,864 require different hours of sleep. 241 00:17:35,109 --> 00:17:38,679 And so, and let's, let's start with the very youngest, the newborns. 242 00:17:39,169 --> 00:17:40,449 Well, we know this. 243 00:17:40,709 --> 00:17:46,610 Newborns require about 14 to 17 hours of sleep, say 0 to 3 months. 244 00:17:47,080 --> 00:17:50,399 About 14 to 17 hours of sleep at night. 245 00:17:50,919 --> 00:17:57,630 Whereas toddlers, the 1 to 2 year olds, may require 11 to 14 hours of sleep. 246 00:17:58,000 --> 00:18:02,420 Newborns require 14 to 17 hours, toddlers, 1 to 2 years of age, 247 00:18:02,620 --> 00:18:05,760 require 11 to 14 hours of sleep. 248 00:18:06,270 --> 00:18:11,710 Preschoolers, 4 to 5 years of age, require 10 to 13 hours of sleep. 249 00:18:12,540 --> 00:18:18,649 Children ages 6 to 13 require 9 to 11 hours of sleep. 250 00:18:19,144 --> 00:18:23,354 Teenagers 14 to 17 require 8 to 10 hours of sleep. 251 00:18:23,694 --> 00:18:26,744 So if you're a teenager sleeping a lot it's not an illness. 252 00:18:27,044 --> 00:18:31,604 It's something that their body requires because these are different stages of 253 00:18:31,604 --> 00:18:36,694 development of the body and understandably the sleep requirements would vary. 254 00:18:38,084 --> 00:18:42,074 And those of us who are 18 years of age and older, on average we 255 00:18:42,074 --> 00:18:45,354 require about 7 to 9 hours of sleep. 256 00:18:45,799 --> 00:18:50,709 Now probably, I'm going to go out on a limb and say most of you probably get six 257 00:18:50,709 --> 00:18:53,799 to seven, six to eight hours of sleep. 258 00:18:54,039 --> 00:18:56,739 But just remember basically what the body requires. 259 00:18:57,029 --> 00:19:00,479 And, and see if you can get that as much as possible. 260 00:19:00,699 --> 00:19:03,559 Now this information is from the National Sleep Foundation. 261 00:19:03,809 --> 00:19:09,134 And indeed as we do with all of these Podcasts and Masterclass, we encourage 262 00:19:09,134 --> 00:19:13,514 you to look up information with your smartphone or your computer in 263 00:19:13,514 --> 00:19:18,754 the browser and research additional information yourself specifically 264 00:19:18,974 --> 00:19:23,554 from a large healthcare institution that are well respected like the 265 00:19:23,554 --> 00:19:28,684 Mayo Clinic, Kaiser, Yale Harvard Medical, et cetera, et cetera. 266 00:19:32,044 --> 00:19:37,704 So one of the things to keep in mind is that when all else fails. 267 00:19:38,989 --> 00:19:39,659 Take a nap. 268 00:19:40,189 --> 00:19:42,969 Now, we're not going to go into napping on this podcast. 269 00:19:43,019 --> 00:19:44,659 This, this will be the part two. 270 00:19:45,279 --> 00:19:49,199 But my point, the point I want to leave you with as we can, as we finish 271 00:19:49,199 --> 00:19:55,479 down about sleeping, the health of sleeping is, there is a backup plan if, 272 00:19:55,529 --> 00:19:59,589 if we aren't able to do the sleeping the way I've just been talking about 273 00:19:59,799 --> 00:20:01,539 for the last few minutes or so. 274 00:20:02,119 --> 00:20:04,429 And that backup plan is napping. 275 00:20:05,339 --> 00:20:11,099 Okay, but again, we'll, we'll stay, stay tuned for the next podcast, the very next 276 00:20:11,099 --> 00:20:13,289 one, and we'll, we'll talk about napping. 277 00:20:16,989 --> 00:20:21,089 Finally there are other relaxation techniques, some that you may use. 278 00:20:21,839 --> 00:20:26,539 To help you even before you're ready to go to sleep and these may be meditation 279 00:20:26,789 --> 00:20:32,020 or mindfulness where, where you're present and you're concentrating on where you 280 00:20:32,020 --> 00:20:34,479 are and just sort of taking control. 281 00:20:34,990 --> 00:20:37,620 of your mind and your thoughts at any given time. 282 00:20:39,210 --> 00:20:42,850 So in summary, what we've done is we've gone over the science of sleep. 283 00:20:43,470 --> 00:20:47,519 And we've emphasized the importance of sleep particularly in terms of 284 00:20:47,789 --> 00:20:50,109 decreasing stress and improving memory. 285 00:20:50,959 --> 00:20:56,409 wE've also shown that sleep is a very organized process, regulated by the 286 00:20:56,409 --> 00:20:59,149 brain, primarily the prefrontal cortex. 287 00:20:59,564 --> 00:21:05,754 And it helps us to do those things that need to be done to make sure that we 288 00:21:05,784 --> 00:21:10,834 process what's happened for the particular day and that we're prepared for the 289 00:21:10,834 --> 00:21:13,794 subsequent day to be at our absolute best. 290 00:21:14,835 --> 00:21:19,245 And also that there are relaxation techniques that we can use while we're 291 00:21:19,245 --> 00:21:24,485 awake and those techniques are things like medication, meditation and mindfulness. 292 00:21:28,270 --> 00:21:31,750 As always, I'd like to conclude with my basic principles. 293 00:21:31,750 --> 00:21:34,100 My first principle is God is in charge. 294 00:21:34,500 --> 00:21:37,460 God is in charge of my life and as a position of faith. 295 00:21:37,940 --> 00:21:42,240 Is responsible for me being as healthy mental and physical 296 00:21:42,240 --> 00:21:44,210 and spiritual as I am today. 297 00:21:45,010 --> 00:21:47,980 Number two principle, I don't have any bad days. 298 00:21:49,130 --> 00:21:53,520 I figured out about 30 years ago that days were good or bad when I said they were. 299 00:21:53,860 --> 00:21:56,610 And so I decided that I did not want any more bad days. 300 00:21:56,620 --> 00:21:59,300 So I either have good days or great days. 301 00:21:59,920 --> 00:22:03,630 Principle number three, don't sweat the small stuff and most stuff is small. 302 00:22:03,680 --> 00:22:09,020 But I have learned that most times when I am concerned about something, it is 303 00:22:09,020 --> 00:22:11,470 really not as big a deal as I think it is. 304 00:22:11,970 --> 00:22:13,930 So I've learned to let it go faster. 305 00:22:14,625 --> 00:22:15,805 Principle number four. 306 00:22:15,915 --> 00:22:17,845 Forgiveness is therapy. 307 00:22:18,445 --> 00:22:24,205 When someone does something to you that you perceive as negative, forgive them. 308 00:22:24,765 --> 00:22:27,835 Don't worry about the facts or, or who it is. 309 00:22:28,035 --> 00:22:30,165 Just forgive them immediately. 310 00:22:30,635 --> 00:22:32,995 Forgive frequently and forgive often. 311 00:22:33,035 --> 00:22:36,845 And you will be amazed at how therapeutic that will be for you. 312 00:22:36,845 --> 00:22:38,785 And principle number five. 313 00:22:38,785 --> 00:22:40,295 Everything is a relationship. 314 00:22:40,315 --> 00:22:44,425 Relationships are based on three things, mutual respect, mutual 315 00:22:44,425 --> 00:22:46,625 trust, and good communication. 316 00:22:48,405 --> 00:22:52,805 If you like these podcasts, and we've done over 30 of them to date 317 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. 318 00:23:01,280 --> 00:23:09,550 Slash H wwp, that's paton dot pod beam.com/h. 319 00:23:09,970 --> 00:23:13,210 Wwp become one of our patons. 320 00:23:13,460 --> 00:23:18,600 And we will certainly not only provide you with the podcast, but we'll allow 321 00:23:18,630 --> 00:23:23,820 you to also receive a lot of additional information like the PowerPoints that 322 00:23:23,820 --> 00:23:30,570 we use to do these podcasts and other very special treats and follow it. 323 00:23:31,425 --> 00:23:35,855 Be the change that you want to see in the world. 324 00:23:36,865 --> 00:23:39,295 Thank you and have a terrific day.