Welcome to "Healthy Living!"
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I'm your host Margot Marshall.
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What is the price of
a good night's sleep?
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A marketing analytics firm
projects the sleep industry
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could reach an astounding
32 billion dollars this year
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in the United States alone but
that's just the dollar figure
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not the cost to our health.
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Dr. Eddie Ramirez has
many proven sleep solutions
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including a surprising one
from a recent research paper.
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Stay tuned!
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Here to talk to us about sleep
solutions is Dr. Eddie Ramirez
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who travels a lot going
through many time zones.
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In fact last year, he visited
25 countries, yet managed to
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avoid jetlag.
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Welcome Eddie!
Thank you very much.
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You have our full attention.
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Yes, this is a
big, hot problem today.
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In the clinical consultation,
I see many patients
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that complain that they
have issues with their sleep.
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So if you're one of those,
I invite you to go and get a
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piece of paper and a
pen as you will be getting
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some very
important information today.
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In fact, I have even had
people in the airline industry
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like air attendants come to
me and say, "You know, what's
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your secret, you know,
can I do what you are doing?"
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I mean, just recently I had a
television interview in Norway,
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flying from America and, I
mean, I flew coach and got off
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the plane and went to the studio
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and recorded a few
programs there, you know.
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So I know that if you understand
the principles, you can
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also be able to
implement this in your own life.
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Even if you're traveling
through different time zones
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and your body clock
- I mean that's major!
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I mean, a lot of people
have sleep problems when they
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don't do that - just
ordinarily they have sleep
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problems functioning
(That's right) but you even
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managed to get good
sleep when your body clock
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should be telling you
something else - so very, very
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interested to see what
you have to say about this.
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So the key here - it's going
to be a very important substance
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that your body secretes that
is called "melatonin." Okay.
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So the melatonin is going
to be the important substance.
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And see, we know by research
papers that melatonin is
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so important for healthy living.
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In fact, it has been called
the most powerful antioxidant.
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That's impressive! We
hear a lot about antioxidants.
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Yes, people pay a lot of
money for this antioxidant,
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and this other one and they
neglect their own melatonin.
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So we're going to
learn today how we can
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optimize that melatonin.
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Melatonin also helps decrease
ageing because melatonin
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plays a special
role during the night
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to repair your organism.
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So every night that you
are sleeping, that melatonin
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has been acting repairing
your body and so forth.
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Also, there is some interesting
research that suggests
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that melatonin may help us fight
certain cancers as it has that
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antioxidant
activity in the body.
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Well that makes sense because
that's what antioxidants do,
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so, yes, this is
sounding better and better!
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And also we know that it
may help decrease blood pressure
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and also may improve immunity.
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That's why every person needs to
learn to have optimum levels of
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melatonin so that their health
can be improved. Excellent!
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I used to be in the hospital
and doing rotations and so forth
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when I was in medical school
and I remember I would get
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in the conversation with
some of my attending physicians
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and I would tell
them, "Look, what kind of
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hypocrites are we, you know?"
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I would be doing this
36 hour long hospital duty,
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and I would tell them, "Here
we are trying to help people
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and here we are
killing ourselves, you know,
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in the process."
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I had that knowledge when I
was in medical school and that's
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the reason why there was not a
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single night I spent
the whole night studying.
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See, melatonin will also
help you retain information,
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so if you have a lot to
do, if you are a student
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or you have that type of
work that is labor-intensive,
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instead of cutting
corners and staying in late,
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what you need to do is
you need to go to bed early
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and wake up early,
and in that way you get
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that amount of melatonin.
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Okay, so you're saying
that melatonin is produced more
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in the pre-midnight hours.
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In the early hours exactly!
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In fact, research showed
that before midnight you're
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going to get one of the
highest amounts of melatonin.
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That's the reason why if
you go to bed at 10:00 or 9:00
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and wake up early or if you
go to bed at 1:00 or 2:00 a.m.
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and you still sleep your 8
hours, you still don't feel the
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same because you have lost most
of the melatonin of the night.
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And this is a fascinating
quotation that was written
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more than 100 years ago,
we can see that quotation
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on the screen and it says:
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So as you can see, there is
an important timing issue here.
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So you need to learn to go to
bed early, maximum 10:00 p.m.,
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9:30 wonderful, 9:00 fantastic!
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And what about if you
went before that or is that?
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That's right, those days that
you feel very tired and that
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you feel that you need
more rest, what you should do
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instead of staying late,
in the morning sleeping you're
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literally wasting your time,
I'll tell you why in a minute,
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you need to go to bed early
and in that way, you will get
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more amount of melatonin
so that your body can be
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repaired adequately and
you can function correctly.
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I know, as I talk to patients,
some of these patients like to
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go to church and so forth,
and if you are staying in bed
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late and cutting
corners, you're actually not
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getting that benefit.
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You're tired - go to bed
that that weekend a little bit
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earlier and in that
way, you will get your
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proper amount of melatonin.
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Right, so the hours
before midnight are the
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important ones. Those
are the important ones!
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It's not enough just to have
the 8 hours but when you do it.
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So let us examine a
little bit of how this melatonin
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is produced so that
we can understand how to
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optimize this melatonin.
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Yes, this is
something we need to know.
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The first step that we
need to learn is a key word
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called, "tryptophan."
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There are many amino
acids form the protein - think
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about them as the Legos.
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You know how there are Legos
that are square, circle, long,
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so forth, in the same way there
are different amino acids - the
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combination of amino
acids compose protein.
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Well, one of those amino
acids is called "tryptophan,"
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and tryptophan is essential
for you to have good melatonin
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in your body -
let me tell you why.
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Tryptophan, when you eat
the tryptophan, combined with
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bright light generates something
that is called "serotonin."
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If you are that type of person,
and I know there are many
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because depression is a
huge problem here in Australia.
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If you're listening to me
and you're that type of person
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that goes to bed and then
wakes up at 2:00-3:00 in the
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morning and you cannot go
back to sleep, I can tell you
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you probably have a
deficiency of melatonin
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secondary to low
serotonin in your brain.
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So let us understand
how we can optimize that.
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See, tryptophan is not
just because you read in the
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ingredients, nutritional facts,
that this food has tryptophan,
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that is not enough.
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You need to get your
tryptophan from a plant source.
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See, animal products are
rich in other amino acids
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that look like tryptophan - they
are not tryptophan, they are
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an amino acid but chemically
speaking they are similar
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to tryptophan.
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So the issue is this - in your
brain very little tryptophan
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actually can make it through.
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So if you are eating
your tryptophan of animal
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product sources, you're
sending all these competing
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amino acids and very little
tryptophan in the first place
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was coming in, but now
these competing amino acids
00:11:00.22\00:11:02.72
try to also go in there - so
they end up going in the brain
00:11:02.76\00:11:06.80
instead of the
tryptophan as they need to pass
00:11:06.83\00:11:09.53
through the blood-brain barrier.
00:11:09.56\00:11:12.37
Also, that little door that
you have to put that tryptophan
00:11:12.40\00:11:17.64
inside your brain is
dependent on insulin.
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There needs to be a
little bit of insulin spike in
00:11:23.78\00:11:26.51
order for that
little door to function.
00:11:26.55\00:11:28.85
Animal products don't give
you that insulin spike while
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plant-based foods
give you that insulin spike
00:11:33.96\00:11:40.56
that will help that
tryptophan go inside the brain.
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That's the reason why in
our very successful depression
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program, you actually can
increase that tryptophan amount
00:11:48.50\00:11:55.68
to the brain because we
switch all of our patients
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to a full plant vegetarian diet.
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If you're interested in
the topic, just Google the word
00:12:02.28\00:12:05.25
"Nedley and hypothesis,"
this is a whole paper
00:12:05.29\00:12:10.43
that I wrote about
explaining our hypothesis.
00:12:10.46\00:12:13.63
Okay, that's very good.
00:12:13.66\00:12:15.30
This is one more reason -
you know you've done a number of
00:12:15.33\00:12:17.77
programs with us and
all kinds of reasons why a
00:12:17.80\00:12:20.87
plant-based diet is
helpful and now we're finding
00:12:20.90\00:12:23.54
it's helpful for sleep
- so that's another reason
00:12:23.57\00:12:27.14
to go for the
plant foods, excellent!
00:12:27.18\00:12:29.51
So people are asking, "Okay,
so which plant foods have some
00:12:29.54\00:12:35.28
good sources of
that." Tryptophan, yes.
00:12:35.32\00:12:37.12
Among the foods that you can
easily acquire, the king of the
00:12:37.15\00:12:43.36
tryptophan is actually
"tofu," very high in tryptophan.
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If you don't know how to use
tofu, just go to the internet.
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There are so many
recipes there - tofu has that
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characteristic that it can
acquire sweet, it can acquire
00:12:55.50\00:12:58.47
a salty taste - it can
acquire different tastes
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depending on what you put on.
00:13:03.41\00:13:04.81
So tofu, things like pumpkin
seeds; things like beans,
00:13:04.85\00:13:12.35
wheat flour, walnuts; things
like linseed - these types of
00:13:12.39\00:13:20.03
foods are nice and rich in
this tryptophan so make sure
00:13:20.06\00:13:24.67
that you're eating
them especially if you are
00:13:24.70\00:13:27.84
having problems sleeping.
00:13:27.87\00:13:29.24
So we said we need two things:
00:13:29.27\00:13:30.97
#1. You need that
tryptophan inside your brain.
00:13:31.01\00:13:33.21
#2. You need bright light.
00:13:33.24\00:13:35.91
So what I want you to
do, if you are having trouble
00:13:35.94\00:13:39.11
sleeping, I want you to
wake up at the time that the sun
00:13:39.15\00:13:43.49
is coming up and you go
outside and expose yourself
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to sunlight
between 30 to 45 minutes.
00:13:48.69\00:13:52.53
So what I suggest to you
is, why don't you go for a walk?
00:13:52.56\00:13:56.00
See, it may sound mean
but in our depression program,
00:13:56.03\00:13:58.73
we have the key of every
single one of our patients,
00:13:58.77\00:14:02.20
and when the morning comes,
if they didn't sleep enough,
00:14:02.24\00:14:05.77
they may say, "Oh, I
want to stay longer in bed."
00:14:05.81\00:14:08.38
No! that's not an option.
00:14:08.41\00:14:10.65
We go, open those doors and
we put our patients to expose
00:14:10.68\00:14:15.68
themselves to bright light,
00:14:15.72\00:14:17.69
and in that way,
they get that benefit.
00:14:17.72\00:14:19.62
There was an interesting study
that showed that those people
00:14:19.65\00:14:22.42
that say that they're
"night owls," they put them
00:14:22.46\00:14:26.53
in a tent far from a
city and suddenly every single
00:14:26.56\00:14:32.83
one of them became a
morning person. Is that right?
00:14:32.87\00:14:36.10
So that is actually not an
excuse. That's interesting!
00:14:36.14\00:14:39.94
That's fascinating, isn't it?
00:14:39.97\00:14:41.31
So they changed from
owls to fowls. That's right!
00:14:41.34\00:14:45.55
So especially older people, yes.
00:14:46.82\00:14:49.38
So how long would that take?
00:14:49.42\00:14:51.15
In a matter of a couple of days,
00:14:51.19\00:14:53.66
the person becomes a
morning person and I can
00:14:53.69\00:14:55.89
tell you from our
patients that come to
00:14:55.92\00:14:57.96
our depression program...
00:14:57.99\00:15:00.26
You put them in a
tent outside. Laughter.
00:15:00.30\00:15:02.40
What we do also, if you
don't have access to the bright
00:15:02.43\00:15:05.73
sunlight of the sun
because of work and so forth,
00:15:05.77\00:15:09.47
I would encourage you to
get a medical grade bright light
00:15:09.50\00:15:13.38
which you can expose
yourself from 30-45 minutes
00:15:13.41\00:15:17.45
early in the
morning and in that way,
00:15:17.48\00:15:19.35
you can accomplish that.
00:15:19.38\00:15:20.72
If you still are having
trouble after doing that,
00:15:20.75\00:15:23.55
get yourself a second
dosage around 3:00 to 4:00 p.m.
00:15:23.59\00:15:28.42
another 30 minutes and this
is something you can take it
00:15:28.46\00:15:30.59
to your job and put it
there as you are working
00:15:30.63\00:15:33.63
and so forth, and expose
yourself to that bright light.
00:15:33.66\00:15:37.67
So, step #1.
Tryptophan plus bright light.
00:15:37.70\00:15:40.94
That will increase the
serotonin that will make you
00:15:40.97\00:15:43.71
feel good throughout the day.
00:15:43.74\00:15:45.44
Now, melatonin - I need
the other opposite which is
00:15:45.47\00:15:50.65
darkness - melatonin
is only secreted when we
00:15:50.68\00:15:55.65
have complete darkness.
00:15:55.68\00:15:57.99
So make sure your
room is completely dark.
00:15:58.02\00:16:03.39
That's going to be the key
to generating enough melatonin.
00:16:03.43\00:16:08.36
So you're really
resetting the body clock by
00:16:08.40\00:16:11.53
getting up at the right
time and then going to bed
00:16:11.57\00:16:14.40
at the right time and the
tryptophan and the bright light
00:16:14.44\00:16:18.01
are actually helping to reset
the body clock. That's right!
00:16:18.04\00:16:19.87
And make sure also you
have enough vitamin B6 and in
00:16:19.91\00:16:24.71
things like, we call
it in America "peppers,"
00:16:24.75\00:16:29.48
you guys call them
"capsicum" here in Australia.
00:16:29.52\00:16:33.22
Okay, that's a very nice
rich source of vitamin B6,
00:16:33.25\00:16:36.56
and veggies in
general are good sources.
00:16:36.59\00:16:40.70
And also make sure that you're
eating enough calcium, okay?
00:16:40.73\00:16:45.60
Many of the modern
substitutes for milk -
00:16:45.63\00:16:48.80
soy milk, oat milk - many
of them have enough calcium
00:16:48.84\00:16:53.68
there, so make sure you
are drinking some of these,
00:16:53.71\00:16:56.31
that's part of the equation.
00:16:56.34\00:16:57.88
So you need to have that
darkness and you need to have
00:16:57.91\00:17:01.58
regularity.
00:17:01.62\00:17:03.49
That's the key - every
night at the same time,
00:17:03.52\00:17:06.72
you need to go to bed
including the weekend.
00:17:06.76\00:17:09.76
Many people
unfortunately on the weekend,
00:17:09.79\00:17:12.29
they move that program
and no wonder on Monday
00:17:12.33\00:17:15.70
they feel horribly terrible.
00:17:15.73\00:17:18.53
We have a term for that,
it's called, "Mondayitis."
00:17:18.57\00:17:21.40
Okay, Mondayitis or blue
Monday we call it, that's right,
00:17:21.44\00:17:24.44
in America, yes. Yes,
probably the same thing.
00:17:24.47\00:17:26.14
So it's really caused by
interrupting that regularity.
00:17:26.17\00:17:31.31
In fact, I published a
research paper and it's going to
00:17:31.35\00:17:35.98
be coming out in the
Journal - "Obesity Review,"
00:17:36.02\00:17:39.29
and we can see it on the screen.
00:17:39.32\00:17:41.39
In this paper, we were
showing how regularity in eating
00:17:41.42\00:17:46.49
and sleeping improves
the mood, and not only that,
00:17:46.53\00:17:50.77
it has a positive effect
on the weight of the person.
00:17:50.80\00:17:56.27
So this actually helps to lose
weight, makes you feel better,
00:17:56.30\00:18:01.48
and your depression
actually decreases dramatically
00:18:01.51\00:18:05.21
once you get into a
regular program the whole week
00:18:05.25\00:18:08.95
including the weekend.
00:18:08.98\00:18:11.05
Also, there are many...
00:18:11.09\00:18:13.02
Can I say
something? Yes, go ahead.
00:18:13.05\00:18:14.39
That's such a big thing
as depression is the single
00:18:14.42\00:18:19.36
greatest cause of disability
worldwide. That's right.
00:18:19.39\00:18:22.86
Also, the case in
Australia, just to be able
00:18:22.90\00:18:27.57
to get your sleep sorted
out is tremendous. That's right.
00:18:27.60\00:18:32.01
So this is
really, really important.
00:18:32.04\00:18:35.04
And again, if you're interested
in the topic, go on Google,
00:18:35.08\00:18:37.81
those key words, you know:
"Nedley depression Ramirez,"
00:18:37.85\00:18:42.32
and you will get that
paper that we published.
00:18:42.35\00:18:45.49
It's open - anybody can
read it on the internet. Yes.
00:18:45.52\00:18:48.52
Also, there are some
melatonin killers - please avoid
00:18:48.56\00:18:54.66
these things if you want
to have enough melatonin.
00:18:54.70\00:18:58.83
And we can see those factors
that interfere with melatonin
00:18:58.87\00:19:04.04
on the screen.
00:19:04.07\00:19:05.74
Stress - that's why
you don't sleep good
00:19:05.77\00:19:07.81
when you're stressed.
00:19:07.84\00:19:09.18
Caffeine - horrible habit
for melatonin and longevity.
00:19:09.21\00:19:13.72
Alcohol - also and Tobacco.
00:19:13.75\00:19:17.39
You're saying there that
alcohol can cut it back by 41%.
00:19:17.95\00:19:21.69
That's right! That's massive.
00:19:21.72\00:19:23.06
Many people, they say, "I
need a little drink so that I
00:19:23.09\00:19:26.63
can relax and I can
sleep." Mistake of mistakes!
00:19:26.66\00:19:31.47
Please don't do that.
00:19:31.50\00:19:33.40
When you do that - yes,
you may sleep, but you cut down
00:19:33.44\00:19:37.27
your melatonin and don't
repair the body properly.
00:19:37.31\00:19:41.84
So you need to remove those
factors from your lifestyle.
00:19:41.88\00:19:46.68
That's why before going to
sleep, it's better to change
00:19:46.72\00:19:50.19
your thinking and so forth into
00:19:50.22\00:19:52.89
a more positive type of
direction or read the Bible,
00:19:52.92\00:19:58.03
do something peaceful
- turn on to your 3ABN.
00:19:58.06\00:20:01.66
On the air, that's good,
say that again. Laughter.
00:20:01.70\00:20:04.70
So you can get something
wholesome that would put your
00:20:04.73\00:20:08.04
thinking in the right direction.
00:20:08.07\00:20:10.77
And be careful also with
bright light in the night.
00:20:10.81\00:20:15.68
We said, you need bright
light early in the morning,
00:20:15.71\00:20:18.01
but not at night!
00:20:18.05\00:20:19.51
Cell phones, computers and
many other big sources of light,
00:20:19.55\00:20:24.29
they need to be
decreased or eliminated ideally
00:20:24.32\00:20:28.59
before you go to bed.
00:20:28.62\00:20:30.49
If you are that type of person
that needs to use a computer
00:20:30.53\00:20:34.10
before going to bed or
your cell phone, you need to
00:20:34.13\00:20:38.70
install a filter program.
00:20:38.73\00:20:41.44
The one I usually
like is called, "FLUX."
00:20:41.47\00:20:48.74
It's free, you can install
it; the computer will know when
00:20:48.78\00:20:52.91
the sunset occurs and it
will block the blue light
00:20:52.95\00:20:56.45
which is what blocks
the melatonin in the night.
00:20:56.48\00:21:00.82
So hours before going to sleep,
that program needs to kick in.
00:21:00.86\00:21:06.16
It is a huge mistake to
wake up in the night and read
00:21:06.19\00:21:09.30
your messages - you're
just shooting all these lights
00:21:09.33\00:21:12.30
to your eyes and the
body says, "Oh, it's time to
00:21:12.33\00:21:15.00
wake up, let's wake up!"
00:21:15.04\00:21:16.40
And no, you know you
want to sleep, don't do that.
00:21:16.44\00:21:19.04
That's actually
one of my secrets
00:21:19.07\00:21:21.44
as I travel across zones.
00:21:21.48\00:21:23.55
You need to be
disciplined, so when it's night
00:21:23.58\00:21:27.12
as you're going to be
crossing night, you need to
00:21:27.15\00:21:29.75
put something in your
eyes, block your eyes.
00:21:29.78\00:21:32.85
Even if you are not
sleeping, the fact that you are
00:21:32.89\00:21:37.03
blocking your eyes, it's doing
some melatonin in your system,
00:21:37.06\00:21:41.70
and you need to be disciplined.
00:21:41.73\00:21:43.26
Don't take it off when they
offer the food and so forth.
00:21:43.30\00:21:46.27
Do you eat in the
middle of the night?
00:21:46.30\00:21:48.57
No, so why are you eating
in the middle of the night
00:21:48.60\00:21:51.47
when you're in a plane ride?
00:21:51.51\00:21:52.87
So if it's night, the food
passes by - you ignore that.
00:21:52.91\00:21:57.85
And that's one of your
secrets from the jetlag.
00:21:57.88\00:22:00.72
No caffeine and no
alcohol, those things will block
00:22:00.75\00:22:05.69
my melatonin and will make
me feel horrible the next day.
00:22:05.72\00:22:09.22
I don't think you have
alcohol any day, do you?
00:22:09.26\00:22:11.26
That's right! Laughter.
00:22:11.29\00:22:12.63
As I understand the physiology
of this, I avoid alcohol
00:22:13.19\00:22:17.27
like leprosy, myself.
00:22:17.30\00:22:18.93
And I always sit on the
window seat - the reason why
00:22:18.97\00:22:24.07
is because as the day comes,
you know if you sleep enough
00:22:24.11\00:22:28.68
you make your calculation
that you get a good 6-7 hours
00:22:28.71\00:22:32.71
in the plane - the first
thing I do is I open my shade
00:22:32.75\00:22:37.55
and get myself that bright
light that will help shift my
00:22:37.59\00:22:43.16
time zone to the new zone.
00:22:43.19\00:22:45.96
So those three things you
do when you're traveling -
00:22:45.99\00:22:49.00
When you're coming into a
country and it's night in the
00:22:49.86\00:22:53.03
country, you cover your eyes
so you're basically getting the
00:22:53.07\00:22:55.87
darkness (That's right),
you don't eat because it's not
00:22:55.90\00:22:58.97
the time to eat
(That's right) in that country.
00:22:59.01\00:23:00.91
Eating will block
melatonin, that's right.
00:23:00.94\00:23:02.88
Oh, okay, eating
and, okay. That's right.
00:23:02.91\00:23:06.38
So that's why 3
hours before going to bed,
00:23:07.08\00:23:09.52
you need to have your last meal.
00:23:09.55\00:23:10.99
So you cover your eyes
for darkness. That's right.
00:23:11.02\00:23:13.12
Then you don't eat or
drink anything. That's right.
00:23:13.15\00:23:15.92
And you sit by the
window so that when the sun
00:23:15.96\00:23:19.19
is coming up, (That's
right), you have control
00:23:19.23\00:23:20.56
of the shade and
you can change it.
00:23:20.60\00:23:21.93
You may drink water, it's fine,
but don't drink anything else.
00:23:21.96\00:23:25.17
That will cause digestion that
will block melatonin and also -
00:23:25.20\00:23:28.67
I was just going to say,
if you're a pilot or a flight
00:23:29.50\00:23:34.94
attendant, that's something
that maybe you do have to be
00:23:34.98\00:23:39.45
doing things through
that time, but some of it
00:23:39.48\00:23:41.72
maybe you could work. Yes.
00:23:41.75\00:23:43.25
And if you are taking
blood pressure medication
00:23:43.28\00:23:47.49
like beta blockers, make
sure you talk to your doctor
00:23:47.52\00:23:52.63
about melatonin.
00:23:52.66\00:23:54.00
Beta blockers - those
medications that end in "lol,"
00:23:54.03\00:23:57.07
"metoprolol, atenolol,
and these type of medications
00:23:57.10\00:24:02.54
block 99% of your melatonin.
00:24:02.57\00:24:06.78
So a wise physician that
prescribes this medication
00:24:06.81\00:24:11.11
will also give some
melatonin for the melatonin
00:24:11.15\00:24:15.02
you're going to be blocking.
00:24:15.05\00:24:16.48
I don't advise taking melatonin
just by itself unless you
00:24:16.52\00:24:20.19
really need it - I'd
rather encourage you to optimize
00:24:20.22\00:24:24.06
the level of your melatonin
so that you can sleep better.
00:24:24.09\00:24:28.46
Also, if you're taking more
than 3,000 micrograms of B12,
00:24:28.50\00:24:35.14
that also can
block your melatonin.
00:24:35.17\00:24:38.21
Be careful not to take
too much vitamin B12, and also
00:24:38.24\00:24:42.94
medications that are
long-lasting like pain
00:24:42.98\00:24:49.32
medication long-lasting - we
don't like to use those ones.
00:24:49.35\00:24:52.25
Medications for pain that
00:24:52.29\00:24:55.92
release in long-time,
they also will block that.
00:24:56.62\00:25:00.06
Okay, slow release
medications for pain.
00:25:00.10\00:25:03.20
There's another published
paper I recently presented in
00:25:03.23\00:25:07.44
a conference; in fact, I
got an award to one of the
00:25:07.47\00:25:10.44
best studies presented there.
00:25:10.47\00:25:12.67
Why don't I get
you to say that to us?
00:25:12.71\00:25:14.28
And this one had to do with
lavender oil and sleep. Okay.
00:25:15.24\00:25:20.48
So lavender oil orally in
capsules, we found out that it
00:25:20.52\00:25:26.32
helped not only with
anxiety but also with sleep.
00:25:26.35\00:25:29.52
A little side effect that
we found was that if you take
00:25:29.56\00:25:32.33
too much, you may get a little
bit of heartburn and so forth,
00:25:32.36\00:25:35.63
but just to be aware of that.
00:25:35.66\00:25:38.23
How much is the right amount?
00:25:38.27\00:25:40.24
Yes, you would want to
take 2 or 3 of those capsules
00:25:40.27\00:25:44.51
about 3 hours before
going to bed and it may
00:25:44.54\00:25:48.11
have that beneficial effect.
00:25:48.14\00:25:49.48
We also have some herbs
that can help - we can see those
00:25:49.51\00:25:52.71
on the screen and you can
find some of these herbs here
00:25:52.75\00:25:56.85
in Australia: chamomile,
hops, lavender and valerian.
00:25:56.89\00:26:02.92
There are research papers that
show the effectiveness of these
00:26:02.96\00:26:08.56
herbs in helping
improve your sleep.
00:26:08.60\00:26:13.54
Well that's fantastic, lots and
lots of good suggestions there.
00:26:13.57\00:26:17.31
Do you ever need to take
any extra melatonin despite
00:26:17.34\00:26:20.64
all your best efforts?
00:26:20.68\00:26:22.01
No, I don't ever take
melatonin - I make sure
00:26:22.04\00:26:26.61
I generate my own and believe
me, I sleep good, you know.
00:26:26.65\00:26:30.49
I sleep good.
00:26:30.52\00:26:31.95
And you look as though
you slept well and, you know,
00:26:31.99\00:26:33.99
you've been doing
some traveling just now.
00:26:34.02\00:26:35.79
Because you need
to be disciplined!
00:26:35.82\00:26:38.36
And that's what I tell
people, you know, sometimes
00:26:38.39\00:26:39.89
you are with
shades there on the plane
00:26:39.93\00:26:41.86
and so forth and
you are unable to sleep,
00:26:41.90\00:26:43.80
you still need to stay there.
00:26:43.83\00:26:45.90
The worst thing you can do
is to remove them and start
00:26:45.93\00:26:48.64
watching the little movie
they have in front of you.
00:26:48.67\00:26:51.01
You are putting bright
lights through your eyes. Yes.
00:26:51.04\00:26:54.84
You are going to interrupt that.
00:26:54.88\00:26:56.48
So what I suggest to you
is if you are having really
00:26:56.51\00:26:59.65
problems sleeping,
why don't you tap into
00:26:59.68\00:27:03.32
spiritual resources.
00:27:03.35\00:27:04.95
And I want to share with
you one of my favorite verses
00:27:04.99\00:27:07.79
and you can see it on
the screen, Proverbs 3:24.
00:27:07.82\00:27:12.56
Oh isn't that lovely!
00:27:22.00\00:27:23.34
And that is, it's beautiful
and I think spirituality
00:27:23.37\00:27:26.44
is often overlooked.
00:27:26.47\00:27:29.34
Well it's just something we
can tap into and that we can
00:27:29.38\00:27:32.75
benefit from and I just don't
think we always realize this.
00:27:32.78\00:27:36.52
One of our recent patients,
we loaned him a bright light
00:27:36.55\00:27:41.62
and the person had not
slept in years and he said,
00:27:41.66\00:27:47.00
"You know, I'm not
giving you back this light,
00:27:47.03\00:27:50.40
I'm using it from now on."
00:27:50.43\00:27:51.83
So you can
experience that if you wish.
00:27:51.87\00:27:55.20
Yes, okay, well
that's been fantastic Eddie.
00:27:55.24\00:27:58.31
Many of those things you've
told us are just so valuable.
00:27:58.34\00:28:02.04
People will probably want
to watch them again and you can
00:28:02.08\00:28:05.01
do that and I hope that
you will enjoy sound and
00:28:05.05\00:28:10.22
restorative sleep - a
good quality of sleep to add to
00:28:10.25\00:28:13.72
the quality of your life.
00:28:13.76\00:28:15.09
So if you want to
watch our programs on demand,
00:28:15.12\00:28:17.16
visit our website,
that's 3abnaustralia.org.au
00:28:17.19\00:28:21.63
Just click on the watch button
and we'll see you next time.
00:28:21.66\00:28:25.17
Thank you very much.
00:28:25.20\00:28:27.70