Hello and welcome to
Health for a Lifetime.
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I'm your host Don Mackintosh.
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Today we're going to talk about
insomnia which means... well,
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we'll learn more about it in a
minute as we talk to our guest.
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Our guest is Dr. David DeRose.
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He's a physician
from southern Oklahoma.
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He started a ministry entitled,
"CompassHealth," available
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on the internet,
compasshealth. net
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Dr. DeRose we're glad
that you've joined us.
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It's always good
to be with you, Don.
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Now you trained in internal
medicine, which is looking
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more closely at medical
conditions, but also you're
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interested in preventive
health, in other words
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preventing things.
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CompassHealth - tell me a
little bit about this ministry.
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CompassHealth has been
around for about 3 years.
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We really started the ministry
to focus more on giving broader
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dissemination to health wisdom
that God has given to His people
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collectively.
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We just find out in the market
place that many people don't
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recognize the really cutting
edge insights that God has in
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the scriptures and
scriptural principles.
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So CompassHealth has
started with that in mind.
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We do a lot with
various types of media.
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I host a regular radio show
and a number of TV appearances
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of which we are doing one
right now, seminars, and do
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a lot of writing as well.
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compasshealth. net
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Does God have anything to say
or science have anything to say
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about this problem of insomnia?
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First of all what is it?
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Some background on it and then
I guess you're going to share
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with us some things to do that
are non drug type strategies
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to deal with it.
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Well, this is a huge problem.
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If you just look at medical
magazines, medical journals,
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you'll realize it's a
pressing problem because every
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medical journal, I haven't
done a study on it, but it seems
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like every journal I get has
ads for the latest and greatest
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sleeping pill.
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People are troubled in
our society with insomnia.
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It's even more frustrating
because we're probably
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driving ourselves
harder than ever before
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and as far as the little amount
of time that we spend in bed
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sleeping, so it's very
frustrating if you finally
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get a chance to lay down
and you can't fall asleep!
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Very frustrating!
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I don't seem to have
this problem in my discipline
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which is preaching.
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A lot of people seem to go
to sleep during my sermons.
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But at night their
having problems, right?
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Yes, exactly.
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The problems really are
caused by a host of things.
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We have what we
call primary insomnia.
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That means where the insomnia
is occurring for reasons that
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the average medical
professional would not identify.
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It's not some clear cut
disease state that's causing
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the sleep problems.
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But then there's
secondary insomnia
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where actually
medical conditions are causing
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the problems.
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So it may be a woman
who's going through menopause,
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through the hormonal changes
are interfering with her sleep.
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Could be restless leg
syndrome, or sleep apnea,
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breathing problems, disordered
breathing problems at night,
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So there can be these so called
secondary causes of insomnia
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there's a medical condition.
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The treatment for those we're
not going to say the treatment
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is not necessarily just
what we're going to be talking
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about today because we want to
talk about general strategies.
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Specific strategies are
called for if there's a medical
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condition that's
causing the sleeping problem.
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The restless leg syndrome
- is that mean like your leg
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is keeping you awake at night?
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It's sometimes spoken
of a movement disorder.
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Periodic movement disorder
can sometimes affect the legs
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but it can affect other
parts of the body as well.
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So, you're going to share with
us some basic principles on how
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to address this problem.
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One of the things you say
is have a daily sleep routine.
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That's right.
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This is something that
most people in our culture
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have gotten away from.
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In the old days we used to do
things in a fairly typical way.
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We were living
closer to the land.
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Our forefathers were farmers,
many of them, and they had to
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be disciplined.
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Well, in our culture, what
we do is we tend to run on one
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schedule during the
week and another schedule
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on the week end.
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And even during the week,
if there's a program we want to
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watch that's on late at
night, we'll watch that.
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If we've got something
pressing, now I'm not saying
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we've got to be, "Uh oh,
Don, it's 9:15, I've got to
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start my bedtime routine,
it was nice that you stopped by
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10 minutes ago but you're
not part of my routine, so time
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to go. "
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We're not talking about
interfering with our Christian
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ministry and our walk.
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But at the same time we're
saying if we do things in a
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more regimented way, have
a routine, schedule, and a
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sleep routine, most of us don't
make a big enough distinction
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between our waking
hours and our sleeping time.
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We don't give our
bodies any chance to wind down.
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I've noticed with my
children, my 18 month old and my
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5 year old, that at certain
times if they go past a certain
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time 7:00, 8:00 o'clock
at night and we ramp it up
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they have a real
hard time going to sleep.
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But if they have a
routine they go to sleep.
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But that routine, just
like it's important for the kids
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it's important for adults
and some of the things that can
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contribute to conducive routine.
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But the message is though making
a distinction between waking
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activities and sleep.
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You're balancing your check book
at the same time you're watching
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the evening news and you're
thinking about all the problems
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you're going to handle the
next day by writing a list.
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That is not putting
your mind or your body in a
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framework to rest.
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So take a shower, take a
bath, read something devotional,
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play a musical
instrument for a little bit.
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Some routine, something that
you do that helps you wind down
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and tells your body "I'm
now getting ready for bed. "
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Ok, what about late night meals?
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Late night meals - you know the
conventional wisdom on this one
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is they can help you sleep.
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And they actually can.
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Some people by eating
right before they go to bed
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it will help them sleep.
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Many people notice this.
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They say, "You know when I
eat I get sleepy right after. "
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But here's the problem.
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If your blood sugar is rising
early in your sleeping hours,
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in other words you've eaten
a meal and you go to sleep,
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certain restorative
hormones in your body are going
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to be suppressed.
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You're not going to make as much
melatonin as your body needs.
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You're not going to
make as much growth hormone.
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Growth hormone is not just
needed by kids to grow taller.
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It's needed by
adults to build up the body
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from the wear
and tear of the day.
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If your blood sugar is
rising you're not going to get
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optimal levels of those.
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So yes, eating late at
night may help you fall asleep.
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People recognize that.
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But it can contribute
to poor quality sleep.
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Many people notice that not
only they poor quality sleep
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they sometimes report
more vivid dreams, nightmares,
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and things when they eat
right before going to bed.
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Ok, so there's a definite payoff
and there's not a good payoff.
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What is some other things
we can do to avoid insomnia?
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Well, avoiding
insomnia is great.
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Treating insomnia or
addressing it is also important.
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One of the things that does both
is regular physical exercise.
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Exercise - we've got to be a
little careful with this one.
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I know we've talked about
it before on other programs,
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but it's important to
emphasize it in this context.
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Physical exercise is important
for regulating our metabolism.
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Many people go to bed at night.
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They're laying in
bed and they can't sleep.
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They're in a state of what
we call hypertonic fatigue.
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Hypertonic fatigue -
now that's sounds important.
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It is very important and
that's why I mentioned it.
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Your muscles are tense and
they're trying to lay there
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and go to sleep and
they can't fall asleep.
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The strategy for
hypertonic fatigue is not rest -
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it's exercise.
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But if you're laying in bed
and your muscles are all tense
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and you can't relax, you don't
want to go out and run 5 miles
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because many people will
find that late night exercise
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wakes them up.
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So what you do at night if
you can't fall asleep, this is
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what I do, it's not frequent,
but if I lay down and I can't
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fall asleep and feel more tense,
I'll get up and take a walk.
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A light, slow walk,
maybe just walk through
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my living room and pray,
maybe walk outside my house,
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whatever.
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I'm in a fairly quiet area so
it's not walking in the streets
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of Manhattan.
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The kids are old enough now that
the living room is not dangerous
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to walk through like mine.
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That's right.
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So the idea is the light
exercise at night if you're
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having trouble sleeping
can be an excellent strategy.
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But during the day doing
more vigorous exercise can help
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you at night time have your
muscles relax and get some of
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that tension out so
you can fall asleep better.
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I notice that when I do
have a good exercise program
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in the morning or during the day
I don't have to sleep as much.
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That's right.
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Why is that?
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It's because your body is
operating more efficiently.
00:10:06.20\00:10:08.38
At least that's the way
that I conceptualize it.
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There's several things going on.
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One is your sleep
quality may be better.
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Your muscle tension is
less when you go to bed.
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There's a number of
things that happen with exercise
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metabolically that
seems to be useful.
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Optimal, daylight
sunlight exposure you're talking
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about as well here.
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Yes.
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Most of us live in an
artificial environment.
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Most of our jobs call for us
to be indoors in our culture.
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So we're not getting
exposed to outdoor light.
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People that wake up in
the middle of the night
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and can't fall asleep.
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It's 2:00 o'clock, 3:00 o'clock
in the morning and they wake up.
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They can't fall back to sleep.
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Many of these people
are helped by getting
00:10:49.85\00:10:52.06
bright light exposure.
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By bright light we're speaking
of light like you get outside.
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Like what we have right here?
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This is very bright.
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I don't know how many lux
this is but a bright day outside
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would be like 3,000
lux, somewhere in that range,
00:11:02.87\00:11:05.72
that's a unit of
light measurement.
00:11:05.75\00:11:07.58
So yes, this is doing us
good even though we're indoors
00:11:07.62\00:11:10.94
recording this.
00:11:10.97\00:11:12.43
Late in the day, if the show is
being recorded 5:00-6:00 o'clock
00:11:12.46\00:11:17.77
or bright light therapy, if
someone 5 or 6 p. m. sometimes
00:11:17.80\00:11:22.90
in some parts of the
country in the winter months
00:11:22.94\00:11:25.00
it may be dark, so
they can use a light box.
00:11:25.04\00:11:28.23
But the idea is that bright
light exposure helps to set the
00:11:28.26\00:11:31.35
circadian rhythm and the
person will often sleep better
00:11:31.39\00:11:34.44
through the night.
00:11:34.48\00:11:35.77
What about sleep environment?
00:11:35.80\00:11:37.32
Sleep environment -
this is a very important one.
00:11:37.35\00:11:40.40
Some people say. "Hey,
I can sleep anywhere. "
00:11:40.43\00:11:43.44
That's great if they really can.
00:11:43.48\00:11:45.11
But most people can't.
00:11:45.14\00:11:46.84
There's several qualities of
an optimal sleep environment.
00:11:46.87\00:11:50.22
One - it should be generally
most people sleep better
00:11:50.26\00:11:54.12
in a cool environment -
not cold so they're shivering
00:11:54.15\00:11:57.72
- but a cool environment.
00:11:57.76\00:11:59.04
They should be comfortable
when they're lying down.
00:11:59.08\00:12:02.17
It should be quiet and should
be dark as possible is the most
00:12:02.21\00:12:07.73
conducive for optimal sleep.
00:12:07.77\00:12:09.40
So what if your
husband or wife snores?
00:12:09.43\00:12:12.28
If your husband or wife snores
that definitely produces some
00:12:12.32\00:12:15.42
challenges.
00:12:15.46\00:12:16.43
The challenge may actually
be worse for them because the
00:12:16.44\00:12:18.80
snoring could indicate
a tendency to sleep apnea.
00:12:18.84\00:12:22.04
So especially if they're
stopping breathing at night
00:12:22.08\00:12:25.25
they've got a
major sleep problem.
00:12:25.28\00:12:27.62
But for you, that snoring is not
helping you sleep either is it?
00:12:27.66\00:12:32.38
I'm not admitting to anything
for myself but the person
00:12:32.41\00:12:36.00
that goes through
it, yes, probably so.
00:12:36.03\00:12:37.90
I realize that but
if you were in a room...
00:12:37.94\00:12:39.73
I had a friend just the
other day they were telling me
00:12:39.77\00:12:43.26
that they were at a Christian
camp and there was some
00:12:43.30\00:12:46.76
shortage in housing.
00:12:46.80\00:12:47.86
So in with their family
they moved some other people
00:12:47.89\00:12:49.99
and one of those
people snored the whole night.
00:12:50.02\00:12:52.65
One of the children came in
with one of the parents saying
00:12:52.68\00:12:55.96
"I can't sleep, I can't sleep. "
00:12:56.00\00:12:58.50
So, yes, we can relate to this.
00:12:58.54\00:13:01.01
What do you do?
00:13:01.04\00:13:02.01
Many people say the only
way I can sleep is to sleep in
00:13:02.02\00:13:05.77
another room.
00:13:05.81\00:13:06.78
Other people say, "What
is the cause of the snoring?"
00:13:06.79\00:13:10.54
Many people if they are
over weight and snoring,
00:13:10.57\00:13:12.75
weight loss can
help address the snoring.
00:13:12.78\00:13:14.61
There are other techniques
that can address that.
00:13:14.64\00:13:17.33
There are surgical techniques
because sometimes the snoring
00:13:17.37\00:13:19.85
is really a problem
contributing to sleep apnea.
00:13:19.89\00:13:23.01
But the other strategy
is just using ear plugs.
00:13:23.05\00:13:26.10
Some people with simple in
the ear, ear plugs decreasing
00:13:26.14\00:13:29.97
the sound 25 decimals and
then putting some white noise on
00:13:30.00\00:13:33.76
at the same time - fan running,
sounds of the ocean, whatever -
00:13:33.80\00:13:37.72
the snoring will just
blend right into that.
00:13:37.76\00:13:39.99
Someone told me once to
put a tennis ball in a sock
00:13:40.02\00:13:43.22
in your back.
00:13:43.26\00:13:44.23
If you got some people snoring
and they roll over they hit that
00:13:44.24\00:13:46.86
and then they'll go on their
side and won't snore anymore.
00:13:46.89\00:13:48.75
Sometimes that does work.
00:13:48.78\00:13:49.93
That's a good strategy.
00:13:49.96\00:13:51.04
I'm glad you're the host
of the show because that's one
00:13:51.07\00:13:53.49
I wouldn't have mentioned.
00:13:53.53\00:13:54.65
That does work for some people.
00:13:54.68\00:13:56.74
We're talking
with Dr. David DeRose.
00:13:56.77\00:13:59.59
We're talking about insomnia.
00:13:59.63\00:14:00.95
It's something
that is a big problem.
00:14:00.98\00:14:04.59
Join us when we come
back and continue talking
00:14:04.63\00:14:06.67
about this subject.
00:14:06.71\00:14:07.79
Have you found
yourself wishing that you could
00:14:09.41\00:14:11.02
shed a few pounds?
00:14:11.05\00:14:12.02
Have you been on a
diet for most of your life?
00:14:12.03\00:14:14.41
But not found anything that
will really keep the weight off?
00:14:14.45\00:14:17.72
If you've answered yes to
any of these questions, then we
00:14:17.75\00:14:20.99
have a solution
for you that works.
00:14:21.03\00:14:23.61
Dr. Hans Diehl and
Dr. Aileen Ludington
00:14:23.64\00:14:25.97
have written a
marvelous booklet called,
00:14:26.00\00:14:28.26
Reversing Obesity Naturally,
and we'd like to send it to you
00:14:28.29\00:14:31.86
free of charge.
00:14:31.89\00:14:32.97
Here's a medically sound
approach successfully used
00:14:33.00\00:14:35.99
by thousands who
are able to eat more
00:14:36.02\00:14:38.31
and loose weight permanently
00:14:38.34\00:14:39.82
without feeling guilty or hungry
through lifestyle medicine.
00:14:39.85\00:14:43.68
Dr. Diehl and Dr. Ludington
have been featured on 3ABN
00:14:43.71\00:14:47.16
and in this booklet they present
a sensible approach to eating,
00:14:47.20\00:14:50.73
nutrition, and lifestyle changes
that can help you prevent
00:14:50.77\00:14:54.04
heart disease,
diabetes, and even cancer.
00:14:54.08\00:14:56.43
Call or write
today for your free copy:
00:14:56.47\00:14:58.79
Welcome back.
00:15:09.03\00:15:10.30
We talking with
Dr. David DeRose.
00:15:10.34\00:15:11.67
He's a physician
in southern Oklahoma.
00:15:11.70\00:15:13.46
We're talking with Dr.
DeRose today, about insomnia.
00:15:13.49\00:15:16.96
He has a webpage
compasshealth. net
00:15:16.99\00:15:20.66
where a lot of this
information can be shared
00:15:20.70\00:15:22.65
even in more detail.
00:15:22.69\00:15:23.85
You're keeping me awake here!
00:15:23.88\00:15:25.70
This program has not put me
to sleep but the object of this
00:15:25.73\00:15:28.23
program is to put me to sleep
- put people to sleep so they
00:15:28.26\00:15:30.72
can get a good night's rest!
00:15:30.75\00:15:32.40
Isn't that right?
00:15:32.44\00:15:33.41
Well, that's the goal and
if they fall asleep during the
00:15:33.42\00:15:35.68
program we'll just
consider it a compliment.
00:15:35.72\00:15:38.22
So we've talked
about several strategies.
00:15:38.25\00:15:40.68
We won't go over those again
because there's quite a bit
00:15:40.72\00:15:43.06
more we have to cover.
00:15:43.09\00:15:44.22
But you're saying also
avoid unnecessary stimulants.
00:15:44.25\00:15:47.35
What do you mean by that?
00:15:47.39\00:15:48.36
Well, you know the two primary
stimulants that we use in our
00:15:48.37\00:15:51.10
country are
caffeine and nicotine.
00:15:51.14\00:15:53.40
Both of those habits
are often things that
00:15:53.44\00:15:57.21
people use throughout the day.
00:15:57.24\00:15:58.72
Caffeine taken even after noon,
as early as 12:00, 1:00 o'clock
00:15:58.75\00:16:05.17
in the day, you know 1:00
p. m. can interfere with sleep
00:16:05.20\00:16:08.29
in the night for many
people that are sensitive.
00:16:08.32\00:16:10.09
So really the best policy
with caffeine is leave it out
00:16:10.12\00:16:12.96
altogether.
00:16:13.00\00:16:13.97
If you feel you must use
caffeine, if you're having
00:16:13.98\00:16:16.61
trouble sleeping, definitely
don't have any of it after
00:16:16.64\00:16:19.30
noon.
00:16:19.34\00:16:20.31
When it comes to nicotine,
well I don't know of any people
00:16:20.34\00:16:23.26
that are addicted to nicotine
that stop using it at noon.
00:16:23.30\00:16:26.18
Nicotine really is
another compound that interferes
00:16:26.22\00:16:30.53
with quality sleep.
00:16:30.56\00:16:31.63
They both work
together, don't they?
00:16:31.66\00:16:32.92
They're both stimulants.
00:16:32.95\00:16:34.08
Alcohol?
00:16:34.11\00:16:35.70
Well, alcohol generally
in the levels that it's used
00:16:35.73\00:16:39.12
has more of a depressant effect.
00:16:39.15\00:16:40.73
So many, many people have
found that alcohol is something
00:16:40.76\00:16:44.94
that can help them sleep.
00:16:44.97\00:16:46.13
You don't recommend that though?
00:16:46.16\00:16:47.13
No, I don't recommend it.
00:16:47.14\00:16:48.11
The reason why is sleep is just
not an all or none phenomena.
00:16:48.12\00:16:52.18
We have what is
called a sleep architecture.
00:16:52.21\00:16:55.52
We go through stages of sleep.
00:16:55.56\00:16:57.24
If you take alcohol it
interferes with quality sleep.
00:16:57.27\00:17:01.16
It interferes with
the sleep architecture.
00:17:01.19\00:17:03.43
You don't get the
restful sleep that you need.
00:17:03.47\00:17:05.94
So alcohol is not a
short-cut to better sleep.
00:17:05.98\00:17:08.41
Leave it alone.
00:17:08.45\00:17:09.96
You're asleep but
you're not asleep.
00:17:10.00\00:17:10.97
You're not getting the
kind of sleep you need.
00:17:10.98\00:17:12.63
That's right.
00:17:12.66\00:17:13.63
What about
medications that disrupt sleep?
00:17:13.64\00:17:16.65
Are there any that do that?
00:17:16.69\00:17:17.82
Well, there's other medications.
00:17:17.85\00:17:18.82
Of course we've
mentioned caffeine and nicotine.
00:17:18.83\00:17:22.14
Those are drugs,
00:17:22.18\00:17:23.16
but we don't usually
think of them as medications.
00:17:23.19\00:17:24.94
Diuretics, water pills -
many people take those late
00:17:24.97\00:17:30.45
in the day or even earlier
in the day and they're going to
00:17:30.48\00:17:32.76
the bathroom
throughout the night.
00:17:32.80\00:17:34.27
Now, I'm not making a plea
on international television
00:17:34.31\00:17:37.63
for people to stop using
their diuretics because if
00:17:37.66\00:17:40.92
they've got congestive heart
failure, believe me getting up
00:17:40.95\00:17:43.71
to go to the bathroom is better
than suffocating in your sleep.
00:17:43.74\00:17:46.47
Don't stop your
Lasix, don't stop your?
00:17:46.50\00:17:48.18
That's right!
00:17:48.21\00:17:49.18
But if you're on a diuretic
maybe for high blood pressure
00:17:49.19\00:17:53.66
it maybe worth talking with
the doctor if you're getting
00:17:53.69\00:17:56.10
up frequently - "Is there
another medication I could use?"
00:17:56.13\00:17:58.81
Are there some lifestyle
strategies that would free me
00:17:58.85\00:18:01.95
from reliance on this drug?
00:18:01.98\00:18:03.33
What about ways to position
yourself to increase sleep?
00:18:03.36\00:18:10.23
Yes, this is an
interesting question.
00:18:10.26\00:18:11.65
Sleep position a lot of people
think well this doesn't have
00:18:11.68\00:18:15.26
much to do with
quality of sleep.
00:18:15.29\00:18:16.87
As we get older, most all of us
will experience some degree of
00:18:16.91\00:18:22.95
osteoarthritis.
00:18:22.99\00:18:24.25
These are just normal
degenerative changes that happen
00:18:24.29\00:18:27.09
in our bony structure.
00:18:27.13\00:18:28.57
Many, many people have problems
for instance with back pain,
00:18:28.61\00:18:32.72
or arm, or neck, or other pain.
00:18:32.75\00:18:35.55
Sleep position can
have a profound role on us.
00:18:35.58\00:18:38.22
Let's just talk about
low back pain - very common.
00:18:38.25\00:18:40.50
If someone is being interrupted
as far as their sleep because of
00:18:40.53\00:18:45.07
their low back bothering
them, what can they do?
00:18:45.11\00:18:47.90
One of the strategies
is to keep you knees bent
00:18:47.93\00:18:50.69
when you're sleeping.
00:18:50.73\00:18:51.70
So if you're laying on your back
put a large pillow under your
00:18:51.71\00:18:56.34
knees so your knees are bent.
00:18:56.38\00:18:57.54
Behind the small of your back
put a lumbar roll, a small roll
00:18:57.58\00:19:02.55
maybe this size or smaller.
00:19:02.59\00:19:05.35
Like a towel or a blanket or a
special pillow that you can buy
00:19:05.39\00:19:09.86
for that purpose.
00:19:09.89\00:19:10.86
That will help take the stress
off the low back and if you're
00:19:10.90\00:19:13.80
not being awakened
with pain that's great.
00:19:13.84\00:19:15.38
If you're sleeping on your
side, again a pillow between
00:19:15.41\00:19:17.92
the knees, knees bent so that
the hips are aligned just like
00:19:17.96\00:19:22.71
they would be if
you were standing up.
00:19:22.74\00:19:25.26
Should we watch TV in bed?
00:19:25.30\00:19:27.00
Well, if you have no problem
with insomnia it may be ok.
00:19:27.04\00:19:31.85
But for people with insomnia,
we say, "Look it, make the
00:19:31.88\00:19:36.66
bedroom a room that
is especially focused on
00:19:36.69\00:19:40.60
non-normal-waking activities.
00:19:40.63\00:19:44.62
Don't be eating in bed, don't
reading the newspaper in bed.
00:19:44.65\00:19:51.45
Make the bedroom a place
that is not an environment
00:19:51.48\00:19:56.39
where you are doing
normal waking activities.
00:19:56.43\00:19:58.91
If I can't go to sleep and I'm
saying I don't know if I'm ever
00:19:58.95\00:20:01.30
going to get to sleep, should
I lay in bed thinking about it,
00:20:01.33\00:20:03.65
or should I get up?
00:20:03.69\00:20:04.75
Common scenario.
00:20:04.79\00:20:05.78
That's a destructive scenario,
really, psychologically.
00:20:05.82\00:20:10.13
What happens, many
people who have insomnia
00:20:10.16\00:20:12.13
becomes a vicious cycle.
00:20:12.17\00:20:13.72
Like you said, they're laying
in bed saying, "I can't sleep,
00:20:13.76\00:20:16.51
I know it's going to be another
terrible night, how can I
00:20:16.55\00:20:19.27
tomorrow, what am I
going to do tomorrow?!"
00:20:19.30\00:20:20.97
The best strategy to do is
if you're getting frustrated
00:20:21.01\00:20:25.31
you can't fall
asleep, get up, do something!
00:20:25.35\00:20:29.05
Do some light activity, pray,
take a light walk, whatever
00:20:29.09\00:20:33.35
it might be, don't lay there
ruminating about how terrible
00:20:33.38\00:20:37.37
it's going to be
because you can't sleep.
00:20:37.40\00:20:39.19
Maybe people that are having
problems with sleep just don't
00:20:39.23\00:20:43.14
need as much sleep?
00:20:43.18\00:20:44.15
Well, it is true
there are differences in
00:20:44.16\00:20:46.47
sleep requirements.
00:20:46.51\00:20:47.51
This is an important thing
to recognize because we've been
00:20:47.54\00:20:52.08
doing a lot of education
lately about telling people
00:20:52.12\00:20:54.15
that we need to sleep more.
00:20:54.19\00:20:55.40
Because this is a society
who are really cutting ourselves
00:20:55.44\00:20:58.91
short on sleep.
00:20:58.95\00:20:59.96
So people are getting this
message that you're probably
00:21:00.00\00:21:03.08
better off having 8 or
9 hours of sleep a night.
00:21:03.12\00:21:05.67
As we get older we
often can't sleep that much.
00:21:05.70\00:21:08.22
And that's ok.
00:21:08.25\00:21:10.15
If you find that you
can't perform the next day...
00:21:10.18\00:21:13.94
If you wake up at 4:30 in
the morning and you feel rested
00:21:13.97\00:21:17.93
say, "Praise the Lord!"
00:21:17.96\00:21:19.40
Ok, I'm up early.
00:21:19.44\00:21:20.82
I can take some time with
the Lord before anyone's calling
00:21:20.85\00:21:23.23
me on my phone.
00:21:23.27\00:21:24.71
So what do we
really normally need,
00:21:24.74\00:21:27.69
a normal person
- say age category?
00:21:27.72\00:21:30.60
The rule of thumb that we often
talk about - 7-9 hours of sleep
00:21:30.63\00:21:36.56
in our adult life.
00:21:36.59\00:21:38.29
It's a reasonable rule of thumb.
00:21:38.32\00:21:40.32
If someone finds in
their 70's or 80's they're only
00:21:40.36\00:21:43.86
sleeping 6 hours at night,
they feel rested when they
00:21:43.90\00:21:47.02
get up at 5:00, but at 11:00
in the morning they're tired
00:21:47.05\00:21:50.14
well, then take a rest.
00:21:50.18\00:21:51.64
You can take a nap
before noon, before lunch time.
00:21:51.67\00:21:55.57
That usually will not
interfere with evening sleep.
00:21:55.61\00:21:59.48
Relaxation techniques?
00:21:59.51\00:22:00.65
That's an
excellent thing to bring up.
00:22:00.68\00:22:02.66
Because that's another
great thing you can do.
00:22:02.69\00:22:04.79
If you're in bed and you
say, "Look it, I don't like this
00:22:04.82\00:22:07.90
DeRose guy.
00:22:07.93\00:22:08.90
I like Don
Mackintosh a lot better.
00:22:08.91\00:22:10.49
DeRose says get out of
bed when you're frustrated.
00:22:10.52\00:22:12.70
Mackintosh says
relaxation techniques. "
00:22:12.74\00:22:14.70
That's another alternative.
00:22:14.74\00:22:15.84
So instead of being
frustrated laying in bed,
00:22:15.87\00:22:17.62
do some
progressive muscle relaxation.
00:22:17.65\00:22:20.29
Progressive relaxations you know
like when you start with your
00:22:20.32\00:22:22.81
toes, tense them up
and then relax them.
00:22:22.85\00:22:26.77
Do the same with
your feet and ankle.
00:22:26.80\00:22:29.22
Just consciously doing some
of those relaxation exercises
00:22:29.25\00:22:34.33
can really help.
00:22:34.36\00:22:35.41
Without waking your
spouse up, hopefully.
00:22:35.44\00:22:37.03
Yes, you want to make
sure and not wake the spouse.
00:22:37.06\00:22:40.80
You've got the message right.
00:22:40.83\00:22:41.88
How can I put a
stop to racing thoughts?
00:22:41.91\00:22:43.41
My mind is
going round and round.
00:22:43.44\00:22:45.87
You're thinking about
all the programs you're
00:22:45.90\00:22:48.41
recording here at 3ABN?
00:22:48.44\00:22:49.87
That and whatever else comes up.
00:22:49.90\00:22:52.27
There are a
number of strategies.
00:22:52.30\00:22:54.03
One of my
favorites is a sleep tape.
00:22:54.06\00:22:57.39
A sleep tape?
00:22:57.42\00:22:59.36
Like is this
Scotch tape, masking tape?
00:22:59.39\00:23:01.26
No, no, this is a tape
recording - a sleep CD.
00:23:01.29\00:23:04.85
Or a sleep MP3.
00:23:04.88\00:23:07.30
Whatever medium you
want to record on to.
00:23:07.33\00:23:11.08
What you do is you play this
00:23:11.11\00:23:14.27
when you're
having trouble sleeping.
00:23:14.30\00:23:15.91
What you want is you want
something that is engaging
00:23:15.94\00:23:18.97
but not stimulating.
00:23:19.00\00:23:20.37
Yes, ok, so not rock-in-roll.
00:23:20.40\00:23:23.02
Not rock-in-roll.
00:23:23.05\00:23:24.02
Let me give you an example.
00:23:24.03\00:23:25.73
Scripture - narrative portions
of Scripture, the story of the
00:23:25.76\00:23:30.00
Exodus, Jesus ministry.
00:23:30.03\00:23:31.94
You know what happens
when the children of Israel
00:23:31.97\00:23:35.01
get to the Red Sea.
00:23:35.04\00:23:36.14
Yes, I know.
00:23:36.17\00:23:37.37
Ok, the Red Sea parts.
00:23:37.40\00:23:38.51
You're not going to be
laying there in suspense,
00:23:38.54\00:23:40.02
wondering are they all
going to get wiped out, right?
00:23:40.06\00:23:41.72
No.
00:23:41.75\00:23:42.72
You don't listen to the
latest Stephen King thriller.
00:23:42.73\00:23:46.49
You listen to
soothing portions of Scripture.
00:23:46.52\00:23:49.82
That's right - soothing portions
of Scripture that focus your
00:23:49.85\00:23:52.32
mind, engage your mind,
but do not stimulate it.
00:23:52.36\00:23:54.89
Herbal
preparations vs. medications?
00:23:54.93\00:23:57.93
Well, there are
herbal preparations that have
00:23:57.97\00:24:00.17
sedative effects.
00:24:00.21\00:24:01.18
One of the more popular
ones is Valerian seems to be
00:24:01.20\00:24:04.86
generally safe and
somewhat effective.
00:24:04.90\00:24:07.13
Chamomile is on the list.
00:24:07.17\00:24:08.98
There are other things
that are sometimes used.
00:24:09.02\00:24:11.88
You have these listed
on compasshealth. net?
00:24:11.92\00:24:14.71
Yes, on compasshealth. net
we have a list of some of these
00:24:14.75\00:24:16.91
common herbs.
00:24:16.94\00:24:18.01
Melatonin use?
00:24:18.04\00:24:19.01
Melatonin does have
a role in my opinion.
00:24:19.02\00:24:21.61
It's being used therapeutically.
00:24:21.64\00:24:23.80
We encourage people not to get
melatonin from natural sources.
00:24:23.84\00:24:27.03
And the reason a lot
of people are surprised...
00:24:27.06\00:24:29.14
"Dr. DeRose, you are always
advocating natural therapies. "
00:24:29.17\00:24:32.48
But natural melatonin can
come from the brain of animals -
00:24:32.51\00:24:35.75
pituitaries of animals- and with
our concerns for mad cow disease
00:24:35.78\00:24:41.06
and related disorders we are
very concerned about not using
00:24:41.09\00:24:44.93
organ sources for the melatonin.
00:24:44.96\00:24:47.03
And that says on the bottle?
00:24:47.06\00:24:49.06
It may say on the
bottle, it may not, you may need
00:24:49.10\00:24:52.24
to call the company.
00:24:52.27\00:24:53.24
Make sure that you're not
getting that kind of melatonin.
00:24:53.25\00:24:55.56
Vitamin B12?
00:24:55.60\00:24:56.76
Vitamin B12- many people
are deficient in Vitamin B12.
00:24:56.79\00:25:01.62
There does seem to be some
evidence that it may have a role
00:25:01.66\00:25:04.82
in some of the things
that people awake if their
00:25:04.85\00:25:07.23
deficiency has
nerve related functions.
00:25:07.26\00:25:08.85
So make sure you're
getting adequate Vitamin B12.
00:25:08.89\00:25:12.33
Ok, herbal preparations vs.
medications, you're saying avoid
00:25:12.37\00:25:17.28
the medications if possible?
00:25:17.32\00:25:19.32
Well, I'm not going to say
there is never a situation where
00:25:19.35\00:25:21.95
a person would use a medication.
00:25:21.99\00:25:23.24
I'm not going to
be that cut and dried.
00:25:23.28\00:25:25.23
If you're in a hospital
situation, if you've got some
00:25:25.27\00:25:28.05
acute loss and your doctor
prescribes you a sleeping pill
00:25:28.09\00:25:30.64
for 7 days, I'm not going
to say it's wrong under all
00:25:30.67\00:25:33.18
circumstances to use that.
00:25:33.22\00:25:35.08
But really beware - typically
people responsible in sleep
00:25:35.11\00:25:38.87
medicine are saying that these
sleep medications generally
00:25:38.91\00:25:42.63
are short term strategies.
00:25:42.67\00:25:44.74
You need to look at the
bigger picture - what's keeping
00:25:44.77\00:25:47.25
you awake - look at some
of these natural strategies
00:25:47.29\00:25:49.73
that we've prepared
and try to use those.
00:25:49.77\00:25:51.79
There are several others that
we're not able to get to, but
00:25:51.82\00:25:54.35
the one I want to end with -
you're a Christian clinician,
00:25:54.38\00:25:56.88
compasshealth. net is
all dedicated to the Lord,
00:25:56.91\00:26:01.24
you're involved in ministry with
your family and children - what
00:26:01.27\00:26:04.75
does God's Word have
to say about insomnia?
00:26:04.78\00:26:11.09
What are some principles there?
00:26:11.12\00:26:13.00
Well, you know there are a lot
of things in the Scriptures that
00:26:13.03\00:26:15.83
deal with principles that
we've been talking about, Don.
00:26:15.87\00:26:19.16
One of the texts that
comes to mind is in the
00:26:19.19\00:26:23.12
Gospel of Matthew.
00:26:23.15\00:26:25.40
Jesus is always reaching
out to us, comforting us
00:26:25.43\00:26:30.16
with who He is and
how much we mean to Him.
00:26:30.19\00:26:33.34
I'm looking at
Matthew chapter 11.
00:26:33.38\00:26:35.29
A very familiar verse to
most of our viewers, I'm sure.
00:26:35.32\00:26:39.12
But there at the conclusion of
that chapter Jesus invites us.
00:26:39.15\00:26:42.82
He says, "Come unto Me all ye
that labor and are heavy laden
00:26:42.86\00:26:46.49
and I will give you rest. "
00:26:46.53\00:26:48.59
That's a wonderful promise.
00:26:48.62\00:26:51.05
Jesus offers us rest in Him.
00:26:51.09\00:26:53.45
And really, if you look at it,
a lot of the anxieties that we
00:26:53.49\00:26:57.65
have, a lot of the things that
keep us agitated are because
00:26:57.68\00:27:01.97
you and I to some extent when
we're in ministry we don't fully
00:27:02.00\00:27:06.25
allow Jesus to
give us that rest.
00:27:06.29\00:27:08.95
I know it's true for me.
00:27:08.99\00:27:10.13
When I find myself kind
of anxious about something
00:27:10.16\00:27:13.53
it's just really a call
to prayer, kind of refocus.
00:27:13.56\00:27:16.30
It doesn't mean all the anxiety
goes away, I sometimes have
00:27:16.33\00:27:19.27
used a sleep tape when things
are really intense, I'll listen
00:27:19.30\00:27:22.47
to Scripture, I'll listen to
an inspiring sermon or something
00:27:22.50\00:27:26.55
that's not too engaging because
I've listened to it before.
00:27:26.58\00:27:30.80
But the Lord really wants to
give us that comfort and peace.
00:27:30.83\00:27:34.31
Well, thank you so much for
joining us and every blessing
00:27:34.34\00:27:37.73
on CompassHealth
and the ministry there.
00:27:37.76\00:27:40.06
Thank you for putting up that
website with all the resources,
00:27:40.09\00:27:43.90
as well, for our folks.
00:27:43.93\00:27:45.52
And thank you for joining
us on Health for a Lifetime.
00:27:45.55\00:27:48.30
I hope that as a result from
today's program you can find
00:27:48.33\00:27:52.77
some strategies that
can help you get the rest
00:27:52.80\00:27:54.81
God wants for you.
00:27:54.84\00:27:56.67