Hello, I'm Agatha Thrash
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I'm from Uchee Pines Institute,
one of the staff physicians
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there and we deal with
sleep problems quite a lot at
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Uchee Pines.
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We'll be talking about that
during the next half an hour.
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So we hope you
will join us for that.
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Welcome to "Help
Yourself to Health"
00:00:36.07\00:00:38.50
with Dr. Agatha Thrash
of Uchee Pines Institute.
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And now, here's
your host Dr. Thrash
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What is sleep?
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Is it just the absence of
everything going on in the body?
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Do you just sort of lie
down and everything turns off
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and your brain turns off
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and you're just doing nothing...
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You're doing nothing...
Your body is doing nothing...
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and your brain is doing nothing.
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No... the people who have
studied sleep tell us that
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it's a very active period.
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Very active for the body...
Very active for the brain.
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And we require
this refreshing time,
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this restoring time,
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this restocking time...
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It's a time when your
resources are restocked.
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And so we need that.
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We need this time.
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Now sleep comes
in several stages.
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And I'd like to show you
these various stages and we can
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discuss them each
one point by point.
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The first stage that you
will see her in the graphic
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is that of simple drowsiness.
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We are actually in
the first phase of sleep
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when we start in
with this drowsiness.
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It begins to deepen and shortly
you totally lose consciousness
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But you're easily arousable
from this second stage.
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So that if a person touches
you, or if something drops
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in the room where you are,
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then you're likely to wake
up and be more or less alert.
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It is also in this
second stage type of sleep
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that we have the REM sleep
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but it doesn't come
all the time right here...
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...most of the time it comes
after we have already gone down
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into the third stage of sleep
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which is a deepening
of the sleeping condition.
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And even on down to deep sleep,
we must go into the deepest
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sleep that we have before
we turn around and quickly go
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back up to the second stage
passing through the third stage
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very quickly and then
to the second stage where
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REM sleep occurs.
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Now let me just tell
you a bit about what REM is.
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REM means rapid
eye movement sleep.
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During REM
sleep, the eyes do move.
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It is also called
paradoxical sleep.
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Because although
the eyes are moving,
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the rest of the
body is paralyzed.
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Now it is felt by those who
have researched in this area,
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that probably the reason
that the body is paralyzed
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is so that the person will
not act out what the eyes are
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seeing inside the brain.
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Some feel that the
reason that the eyes are moving
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is because they're searching
this hemisphere and that
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hemisphere and trying
to find where to plug in
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all of the experiences that
you have had in the day that you
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have just lived.
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So the REM time is
a time where we fasten
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memories for the
experiences that we have had in
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the day just past...
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We fasten those somewhere
in the brain at a place
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where we have
already stored some material
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on that particular subject.
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Now with babies, they
spend about 50% of their time
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in REM sleep.
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This 50% of their time
is essential because they
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are learning a lot of
things... a lot of new things.
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They go into that...
they must be plugged in...
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this place and that place...
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and sometimes the
slate is entirely new.
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And so they must find
a place to put something
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that has not
been put there before.
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Now the brain
directs that to some degree.
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It says, make a
highway over here,
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or make a highway here.
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So the direction
that the brain gives
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can determine to some degree
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just where
information is stored.
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We have various
chambers in the brain
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so that the chambers of
the mind will receive...
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...one chamber will
receive things that are heard,
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that are read from a book
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Another chamber
will hear things that are
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perhaps very loud,
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or very disturbing and will have
a different chamber for that.
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And these chambers may
be near to one another but
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they are different chambers
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And once a chamber starts
being used for one type of thing
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from then on, when we
want to store some memory
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in the brain, we always
store it in that same chamber.
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Marvelous are the
workings of the human brain.
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In fact, there are some people
who say that the complexity
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of the human brain is
greater than the complexity
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of the entire starry universe.
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Well, that would
be quite complex.
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And of course, many people spend
their entire lives studying
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one tiny segment of the brain
and never exhaust that segment.
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So, sleep will restore the brain
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It will reset various systems.
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It will restock
certain chemicals...
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especially some of those that
the body has to make itself.
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Those will be
restocked in the brain.
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During sleep time, we are
also refreshing, restoring and
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restocking things in chemicals
and systems and storage areas
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in the human body.
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So, sleep is required not only
for to make us not feel tired.
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It is also necessary for
us to maintain good health...
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...good mental health,
and good physical health.
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Now, many things
interfere with sleep...
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and Don Miller is
going to talk with you about
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some of those things
that interfere with sleep.
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Don Miller is one
of my associates at
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Uchee Pines Institute and
he will now talk with you about
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things having to do with
inference of sleep... Don Miller
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There's lots of
things, Dr. Thrash,
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that interfere with sleep.
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A lot of things that
interfere with my sleep but
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sometimes nothing
can interfere with it...
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When you're tired, your
tired, and you go to sleep.
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But there are things
in our environment...
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There are things
that we do to ourselves...
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that cause us not to
get the sleep that we need.
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There was a study done a
few years ago above movies.
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And we'll just use the
word television also here.
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And what they did
is, they wanted to study
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the reaction of the human
body on watching different
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types of films.
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And so what they did
is... they got a group of nurses
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together and they let them watch
a television program, or a movie
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They first took
some urine samples,
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and they tested it
for catecholamines...
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basically adrenal
hormones that came out...
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that are
basically stress hormones.
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They measured
them before the movie,
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in the middle of the movie,
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and some time
after the movie was over.
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And they found some
very interesting things...
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They showed them
first, an adventure movie.
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Very adventurous and, at
first, they sort of graphed
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the stress hormones
in the urine and it was
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down here somewhere.
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In the middle of the
movie, it was quite high
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really caused some stress
hormones to come into the body.
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About an hour to
1-1/2 hours after the movie,
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it had fallen back down,
not quite down to the baseline
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again but a
little bit above that.
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Then they showed
them a horror movie.
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And they said that was the
most horrible movie ever made.
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Who knows... there are
lots of horrible movies...
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I think they're all horrible.
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But the people went off the
scale with their stress hormones
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during this particular movie.
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And nowhere near got
down to their beginning level
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an hour after the movie.
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Then they said...
well, let's try a comedy...
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maybe a comedy will just
make them relax and everything.
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So they let them watch a comedy.
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The comedy had the same
reaction as the adventure movie.
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It still went up.
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Stress hormones were
still pouring into the body
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and did not go back down
after the movie for a while.
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Then they said... well,
let's try one more movie.
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They took a
movie of just nature...
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It had been taken from a
train just going through the
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countryside.
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And in almost every
case, the stress hormones fell
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during the movie.
00:09:02.14\00:09:03.18
So, this is what happens...
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You probably had this situation.
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You're sitting
there watching TV at night
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and you're
getting drowsy because
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TV has a hypnotic effect.
00:09:10.68\00:09:12.19
You're getting drowsy,
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you turn off the
TV, you go to bed...
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and now you can't
go to sleep because
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all the stress
hormones are in there
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and you are no
longer being hypnotized
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by that one-eyed monster
sitting there in the living room
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And so TV can be one of
those things that causes us
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to lose our sleep.
00:09:26.80\00:09:29.09
Another thing can be
large meals before we go to bed.
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And many people eat
their main meal at nighttime
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and a main meal at night is
going to disturb your sleep.
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First of all, you cannot
properly digest your food
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when you're in a
horizontal position.
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Now you may feel
drowsy after a meal,
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but that will soon pass
and you will become very
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shallow in your sleep,
or you can't sleep at all
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And, if you are sleeping,
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you're not getting
into the REM sleep that
00:09:52.42\00:09:54.24
Dr. Thrash just mentioned.
00:09:54.27\00:09:55.87
So the quality of your sleep...
00:09:55.88\00:09:57.40
when we talk about sleep,
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we're talking about
the entire gambit of sleep.
00:09:59.09\00:10:02.55
If you just get one
section, or one phase of it,
00:10:02.58\00:10:05.03
you might as well be
in a coma, or drugged-out.
00:10:05.06\00:10:07.18
You've got to get all of
them to really have sleep.
00:10:07.21\00:10:09.90
Other things can disturb
your sleep at nighttime...
00:10:09.93\00:10:12.24
One could be
noises, or the lack thereof.
00:10:12.27\00:10:15.14
You know, you hear
that dripping faucet
00:10:15.17\00:10:19.70
in the next room.
00:10:19.73\00:10:20.70
How many people can
sleep during a dripping faucet?
00:10:20.71\00:10:23.15
You've got to get up and go
looking all around the house
00:10:23.18\00:10:26.00
for the dripping faucet.
00:10:26.03\00:10:27.27
But we have people
come to Uchee Pines from
00:10:27.30\00:10:29.49
New York City,
from Chicago, from L.A.
00:10:29.52\00:10:31.95
They get into our
Lifestyle Center and they can't
00:10:31.98\00:10:34.09
sleep because... "I've
never heard quiet before"
00:10:34.12\00:10:37.52
It's too quiet for
them there after a while.
00:10:37.55\00:10:39.92
And so, depending on
what your situation is,
00:10:39.95\00:10:42.51
if it's too noisy
in your environment,
00:10:42.52\00:10:44.13
I'd recommend you
get a couple of earplugs.
00:10:44.16\00:10:46.99
These are quite nice...
00:10:47.02\00:10:48.00
you just sit there and depress
them, curl them in your fingers
00:10:48.03\00:10:51.04
poke them in your ears and
it sort of deadens some of the
00:10:51.05\00:10:55.33
noises in your room.
00:10:55.36\00:10:56.34
If you are in an environment
where there is just a noise
00:10:56.37\00:10:58.97
that will not go
away, you can do this.
00:10:59.00\00:11:00.98
I've had to do this when
I've been on trips before
00:11:01.01\00:11:03.61
sharing bedrooms
with men who snore.
00:11:03.64\00:11:06.44
It's hard for me to
sleep with the man over there
00:11:06.47\00:11:08.61
snoring and so I just sit there
and put earplugs in my ears.
00:11:08.64\00:11:10.91
Now there's another
thing you can do for the person
00:11:11.43\00:11:13.56
who's snoring that might
help them not to snore so much.
00:11:13.57\00:11:16.09
And we sort of
recommend you get a Nerf ball or
00:11:16.12\00:11:19.15
some type of a soft ball and you
sew it into the back of their
00:11:19.18\00:11:22.22
pajamas, so every time
they roll onto their back,
00:11:22.25\00:11:24.13
it disturbs them
and they keep on rolling
00:11:24.16\00:11:26.38
because it's hard to snore
on your side or on your stomach.
00:11:26.41\00:11:30.32
But it's on the back, so you
just put something back there
00:11:30.35\00:11:32.83
so they can't lay on
their backs and you will
00:11:32.86\00:11:34.96
pretty much stop the snoring.
00:11:34.99\00:11:36.23
Other things that can
disturb your sleep is light.
00:11:36.26\00:11:39.73
And, sometimes you can do
something about the lights...
00:11:39.76\00:11:42.40
sometimes you can't.
00:11:42.43\00:11:43.43
And so, I carry with me,
when I'm in different places,
00:11:43.46\00:11:46.62
little eye shades.
00:11:46.65\00:11:48.88
I just put these on my
eyes so I can't see the light.
00:11:48.91\00:11:51.53
In my home, I've got a
little clock radio by my bed,
00:11:51.56\00:11:55.03
I've got to put a magazine
over the little lights on there
00:11:55.06\00:11:58.65
because it's too much.
00:11:58.68\00:11:59.65
I've got to have it dark.
00:11:59.66\00:12:01.54
I cannot have
any artificial light.
00:12:01.57\00:12:03.41
Now the moon shining through...
no problem, I can sleep,
00:12:03.42\00:12:06.25
but I cannot sleep
during artificial light.
00:12:06.28\00:12:08.16
People disturbing you and
this really happens when I'm
00:12:08.17\00:12:10.79
flying on airplanes a lot.
00:12:10.82\00:12:12.08
You're on the airplane...
00:12:12.09\00:12:13.15
you're flying from
Atlanta to London...
00:12:13.18\00:12:16.88
It's always a night flight.
00:12:16.91\00:12:18.34
And for some reason,
they wake you up in the middle
00:12:18.37\00:12:20.20
of the night and ask
you if you're ready to eat.
00:12:20.21\00:12:21.77
And so what I like to do there,
00:12:21.80\00:12:23.46
is I carry with
me a little sign...
00:12:23.49\00:12:25.98
I just sit there
and put it on myself
00:12:26.01\00:12:27.49
"Do not disturb. "
00:12:27.52\00:12:29.00
I've got my eye things on.
00:12:29.03\00:12:30.49
I've got my ear things in.
00:12:30.52\00:12:31.55
And I've got my sign
that says "Do not disturb. "
00:12:31.58\00:12:33.26
And I just
sleep my way across...
00:12:33.29\00:12:35.28
And they will not disturb you.
00:12:35.31\00:12:36.64
And so you can ask
them not to disturb you
00:12:36.67\00:12:38.92
in those situations.
00:12:38.95\00:12:40.25
Caffeine can
interfere with your sleep.
00:12:40.28\00:12:42.33
That means coffee,
tea, cola or chocolate.
00:12:42.36\00:12:45.24
Any of these things
are sleep interferers...
00:12:45.27\00:12:48.21
And we need to
stay away from them.
00:12:48.24\00:12:49.60
Worry!
00:12:49.63\00:12:50.60
People who worry.
00:12:50.63\00:12:51.60
They're going to bed worrying.
00:12:51.61\00:12:52.95
DON'T WORRY.
00:12:52.98\00:12:54.45
Worry is blind and
cannot discern the future.
00:12:54.48\00:12:57.01
Let God take care of tomorrow...
00:12:57.04\00:12:58.68
You get some sleep.
00:12:58.71\00:13:00.10
And, also, doing anything very
vigorous before you go to bed
00:13:00.13\00:13:03.92
It's not a good time
to do your workouts...
00:13:03.95\00:13:05.58
you get all these things worked
up and everything is going
00:13:05.61\00:13:08.34
If you want to get some sleep,
00:13:08.37\00:13:10.67
about an hour before you
go to bed, start to relax.
00:13:10.70\00:13:14.34
And we'll talk about
some sleep promoters in a few
00:13:14.35\00:13:16.88
minutes, Dr. Thrash, but
those are some of the greater
00:13:16.91\00:13:19.06
sleep destroyers.
00:13:19.07\00:13:21.44
Yes, those sound very good
and I think paying attention
00:13:21.47\00:13:25.25
to those can help you to
get a better night of sleep.
00:13:25.28\00:13:27.80
There are, of course, some
people... sort of like myself,
00:13:27.83\00:13:31.19
who can just
sleep almost anywhere.
00:13:31.22\00:13:33.41
If it's light or if it's
dark, if it's noisy, some of us
00:13:33.44\00:13:39.15
can sleep during any of that.
00:13:39.18\00:13:40.78
But, if you're the kind of
person who cannot sleep well
00:13:40.81\00:13:44.47
with noise or light, then
pay attention to this kind of
00:13:44.50\00:13:48.91
counsel because you
need to know just how to deal
00:13:48.95\00:13:52.50
with these kinds of things.
00:13:52.54\00:13:54.00
Now sleep deprivation is a
serious problem in this country.
00:13:54.03\00:13:58.99
We have those things
that interfere with our sleep
00:13:59.02\00:14:02.26
We have people
who work a night shift
00:14:02.29\00:14:05.11
We have projects that
are carried on after work
00:14:05.14\00:14:08.88
that extend
well beyond midnight.
00:14:08.91\00:14:11.54
And all of those kinds of things
can cause sleep deprivation.
00:14:11.57\00:14:15.43
We need to go all the way down
from light sleep to deep sleep
00:14:15.46\00:14:19.06
and back up again to REM sleep.
00:14:19.09\00:14:21.35
The first time
takes about 90 minutes...
00:14:21.36\00:14:25.18
The second time may
take about half an hour.
00:14:25.21\00:14:27.34
And we continue to
cycle all night long...
00:14:27.37\00:14:30.00
...from light sleep to
deep sleep and back up again.
00:14:30.03\00:14:32.91
When we get to the second
stage of sleep or REM sleep
00:14:32.94\00:14:37.65
the first time, at that point,
that whole cycle needs to be
00:14:37.68\00:14:43.17
done before midnight for you
to have the greatest probability
00:14:43.20\00:14:47.79
of relaxation...
00:14:47.82\00:14:49.13
Because after midnight, we
only have tiny increments of
00:14:49.16\00:14:52.92
growth hormone that are
excreted into the bloodstream
00:14:52.95\00:14:58.64
And growth hormone is
essential in adults for
00:14:58.67\00:15:03.55
our maintenance of good health,
00:15:03.58\00:15:05.90
having a good immune system,
00:15:05.93\00:15:07.68
being
well-organized in the mind.
00:15:07.71\00:15:10.03
Growth hormone has some
very important functions
00:15:10.06\00:15:13.60
for the adult.
00:15:13.63\00:15:14.94
So everybody needs to get
that sleep before midnight.
00:15:14.97\00:15:20.26
So 90 minutes, as a
minimum, before midnight,
00:15:20.29\00:15:24.72
you need to be going to bed.
00:15:24.75\00:15:26.49
So set your bedtime...
whatever time that may be,
00:15:26.50\00:15:29.24
...set that at least 90 minutes
before the hour of midnight.
00:15:29.27\00:15:36.18
And I think that probably
ideal would be some time between
00:15:36.21\00:15:40.05
8:30 and 10 o'clock... that
might be the most ideal time.
00:15:40.06\00:15:45.35
Now with sleep deprivation,
what things can happen?
00:15:45.38\00:15:48.62
Well, a loss of memory...
00:15:48.65\00:15:50.15
We can get in a
stressful situation...
00:15:50.18\00:15:53.32
We can have body stress.
00:15:53.35\00:15:55.36
Emotional stress.
00:15:55.39\00:15:57.01
We can have forgetfulness
that makes it so that we cannot
00:15:57.04\00:16:01.61
organize ourselves well.
00:16:01.64\00:16:03.16
Or, keep our
program going forward...
00:16:03.19\00:16:06.27
so we become less efficient.
00:16:06.30\00:16:08.12
So it behooves us to
get a good night of sleep,
00:16:08.15\00:16:11.07
so that we can be more
efficient in our daytime labor.
00:16:11.08\00:16:14.05
And people who stay up
till all hours of morning...
00:16:14.08\00:16:17.55
doing some kind of project
and then have a very sensitive
00:16:17.58\00:16:21.90
or delicate work
to do the next day,
00:16:21.93\00:16:23.76
they actually deprive their
work of their very best effort.
00:16:23.79\00:16:29.03
So be always mindful of the
fact that you owe it to your
00:16:29.06\00:16:36.25
daytime work to get
a good night of sleep.
00:16:36.28\00:16:38.71
And now Don Miller is going to
cover another aspect of sleep.
00:16:38.74\00:16:41.85
of sleep... Don.
00:16:41.89\00:16:43.54
Okay, we've talked about
how not to disturb your sleep
00:16:43.57\00:16:47.83
But, how do you
promote the sleep?
00:16:47.86\00:16:49.40
How do you get
to sleep at night?
00:16:49.41\00:16:50.73
There are a few
things that we can do.
00:16:50.76\00:16:52.33
First of all, we don't do the
things I told you about already.
00:16:52.36\00:16:55.88
You stay away
from the caffeine...
00:16:55.91\00:16:57.46
You stay away from
the stimulating things.
00:16:57.49\00:16:59.32
And you stay away from
sleeping aids also because they
00:16:59.33\00:17:01.90
rob you again from REM sleep.
00:17:01.93\00:17:03.66
But here are some
things you can do...
00:17:03.69\00:17:05.49
First of all, go to God.
00:17:05.52\00:17:07.54
The Bible says, "He
giveth His beloved sleep. "
00:17:07.57\00:17:11.85
So take to Him, His promise.
00:17:11.88\00:17:13.67
Say, "Lord, I've done everything
you've asked me to do. "
00:17:13.70\00:17:16.78
and you've promised that You
give me rest. You give me sleep"
00:17:16.81\00:17:20.32
And you take it to Him.
00:17:20.35\00:17:21.88
Now, some people say...
Well, if you can't sleep,
00:17:21.91\00:17:24.67
count sheep.
00:17:24.68\00:17:26.29
Have you ever tried that?
00:17:26.32\00:17:27.46
I can't get up to 5... not
that I say awake that long,
00:17:27.47\00:17:31.74
it's just that pretty soon
another sheep jumps this way
00:17:31.77\00:17:34.13
and here comes a wolf,
and here comes a cow...
00:17:34.16\00:17:36.22
I can't keep my
mind on counting sheep.
00:17:36.25\00:17:38.33
And so... don't
count the sheep...
00:17:38.36\00:17:40.49
Talk to the Shepherd.
00:17:40.52\00:17:41.79
So if you can't
sleep, open the Word,
00:17:41.82\00:17:45.24
and read the Word.
00:17:45.25\00:17:46.63
But if you've
already gone to bed,
00:17:46.66\00:17:48.26
don't turn the light
back on, and I'll talk about
00:17:48.29\00:17:50.54
that in a few minutes.
00:17:50.58\00:17:51.55
Don't turn the light back on
00:17:51.56\00:17:53.01
but sit there and
talk to the Lord...
00:17:53.02\00:17:55.27
...in the quietness of
your mind, go over Scripture.
00:17:55.30\00:17:58.42
He also says,
here's another key for
00:17:58.45\00:18:00.36
for getting a
good night's sleep...
00:18:00.39\00:18:01.71
"The sleep of a
laboring man is sweet"
00:18:01.74\00:18:05.73
So, do something during
the daytime that makes you
00:18:05.76\00:18:09.67
tired enough to sleep at night.
00:18:09.70\00:18:10.98
Most people can't
sleep at night because they
00:18:11.01\00:18:13.29
haven't done anything
in the daytime to make them
00:18:13.32\00:18:15.14
tired enough to
make them sleep at night,
00:18:15.17\00:18:16.49
or they spend half
the day sleeping...
00:18:16.52\00:18:18.40
and so, don't take
naps in the daytime.
00:18:18.43\00:18:20.95
If you're going to take
a nap, it's before lunch
00:18:20.98\00:18:23.78
No naps in the afternoon.
00:18:23.81\00:18:25.80
And many people say...
"Oh, I can't sleep at night"
00:18:25.83\00:18:27.68
But every time you see them in
the daytime, they're sleeping.
00:18:27.71\00:18:29.95
Stay away from the
sleeping in the daytime thing.
00:18:29.96\00:18:32.76
Other things... you
can take some herbal teas.
00:18:32.79\00:18:35.04
Hops is a very good
tea. Chamomile, catnip.
00:18:35.07\00:18:40.36
Now there's another tea that
I'm going to mention to you...
00:18:40.39\00:18:43.27
It's called valerian...
00:18:43.30\00:18:44.51
It's a good sedative tea...
00:18:44.54\00:18:46.81
but you'll want to go to
sleep because it smells so bad.
00:18:46.84\00:18:49.72
But anyone of
those teas will help you.
00:18:49.75\00:18:52.34
You can take a tepid bath...
00:18:52.37\00:18:54.29
Now when I say "tepid,"
it's got to be just about
00:18:54.32\00:18:57.04
your temperature.
00:18:57.07\00:18:58.04
So that when you get into
it, there's no stimulation...
00:18:58.05\00:19:00.60
it's not cold, it's
not hot... It's just tepid.
00:19:00.63\00:19:03.79
And I've seen this thing
work like a miracle on people.
00:19:03.82\00:19:06.31
They get into the
bathtub in just tepid water,
00:19:06.34\00:19:08.53
about 95, 96, 97 degrees...
00:19:08.56\00:19:11.58
They sit there for a
half an hour or 45 minutes...
00:19:11.61\00:19:14.11
They get up and
they PAT themselves dry.
00:19:14.14\00:19:16.25
They don't sit there and
give a big vigorous rubbing
00:19:16.28\00:19:18.03
Pat themselves dry and
go in and lay down and it's
00:19:18.06\00:19:21.99
a good way to
promote some sleep at night.
00:19:22.02\00:19:24.31
You can also do
one other thing...
00:19:24.34\00:19:27.42
When you're laying there in bed,
00:19:27.45\00:19:28.98
start with any part of
your body... maybe your leg
00:19:29.01\00:19:32.56
You TENSE your foot and your
calf muscle... just tense them
00:19:32.59\00:19:36.29
and hold them there for about
10 seconds and then relax them.
00:19:36.32\00:19:39.80
And then do your
thigh muscles on one side...
00:19:39.83\00:19:42.33
and you tense those
things, 10 seconds, relax.
00:19:42.36\00:19:44.90
Start up the other leg,
00:19:44.91\00:19:46.11
then you do one arm.
00:19:46.14\00:19:47.30
Maybe you just do
your fist, your forearm,
00:19:47.33\00:19:49.62
then your upper
arm, the other side...
00:19:49.65\00:19:52.03
your abdominal muscles.
00:19:52.06\00:19:53.51
If you're doing this
through this process,
00:19:53.54\00:19:55.41
normally before you get
up to your abdominal muscles,
00:19:55.44\00:19:57.93
you are so relaxed...
00:19:57.96\00:19:59.67
you can fall off to sleep.
00:19:59.70\00:20:00.97
So here are some of the
nice things you can do to help
00:20:01.00\00:20:03.65
promote some sleep... Dr. Thrash
00:20:03.68\00:20:05.08
Now I'm sure there are some
other things you know about...
00:20:05.11\00:20:06.80
Yes... Everybody who has
any problem sleeping develops
00:20:06.83\00:20:12.06
certain techniques that
make it so that they can
00:20:12.09\00:20:14.61
fall asleep well.
00:20:14.64\00:20:15.61
I was at Wildwood Institute
one time with my mother
00:20:15.62\00:20:20.43
who was a very poor sleeper.
00:20:20.46\00:20:22.29
One of the dear nurses
there at Wildwood, said...
00:20:22.32\00:20:25.63
"I can do a little backrub
for your mother that I think
00:20:25.66\00:20:29.42
will make her go to sleep. "
00:20:29.43\00:20:30.56
So I said, "What will you do?"
00:20:30.57\00:20:31.84
And she said, "Well, the
one that I do is very simple. "
00:20:31.87\00:20:35.06
"It's just a hand over hand.
Hand over hand, 200 strokes. "
00:20:35.09\00:20:41.00
I said, "You think that will
make my mother go to sleep?"
00:20:41.03\00:20:43.20
She said, "We could try it. "
00:20:43.23\00:20:45.07
So she, just very quietly, did
for my mother... 200 strokes.
00:20:45.08\00:20:50.29
And, the next morning, I
asked my mother how she slept...
00:20:50.32\00:20:53.51
and she said,
"Just like a baby. "
00:20:53.54\00:20:55.86
Well, there are many other
techniques that you can use...
00:20:55.89\00:20:59.12
massage techniques that
can help people to sleep,
00:20:59.15\00:21:02.89
and I've asked my associate at
Uchee Pines, Valerie Schreiber,
00:21:02.92\00:21:07.11
who is a massage therapist.
00:21:07.14\00:21:09.49
I've asked her to show us,
on my granddaughter, Melissa,
00:21:09.52\00:21:13.07
some techniques that she
uses when she helps people
00:21:13.10\00:21:16.97
go to sleep.
00:21:17.00\00:21:17.97
Valerie Schreiber... Thank you
00:21:17.98\00:21:20.07
Okay, we're going to put
Melissa up here on the table
00:21:20.10\00:21:23.98
In fact, we just had a
patient at Uchee Pines,
00:21:24.01\00:21:27.02
a couple of weeks ago who had
a very difficult time sleeping
00:21:27.05\00:21:31.34
and so I took her in
the back room and gave her
00:21:31.37\00:21:35.22
a REAL good massage and she
slept that night for 3 hours
00:21:35.25\00:21:39.87
and so she was a
very happy patient.
00:21:39.90\00:21:42.99
But you know, you can do
massage in a number of ways.
00:21:43.02\00:21:45.82
You don't have to be a massage
therapist to massage on somebody
00:21:45.83\00:21:50.39
In fact, you can
put oil on their body.
00:21:50.42\00:21:54.01
You can use a light olive oil.
00:21:54.04\00:21:56.39
You can go to the
health food store actually,
00:21:56.42\00:21:59.67
and get a massage oil.
00:21:59.70\00:22:00.91
But I'll tell you one
thing, that's real good is
00:22:00.92\00:22:03.09
old "Pond's Cold Cream," the
cleanser, not the moisturizer
00:22:03.12\00:22:06.70
is EXCELLENT to
massage the body with
00:22:06.73\00:22:09.29
and feels real good to
them when you massage them.
00:22:09.32\00:22:12.69
But what you can do is...
you can just put your hands on
00:22:12.72\00:22:15.59
their body and just rub
up and down like this...
00:22:15.62\00:22:18.48
and come around their arms
and come back down and massage
00:22:18.51\00:22:24.06
And, I tell you, sometimes
it feels real good to massage
00:22:24.07\00:22:28.16
over clothes...
Um hm.. you know...
00:22:28.19\00:22:30.03
And then you can just
kind of just squeeze the body
00:22:30.06\00:22:34.47
in various ways like this.
00:22:34.50\00:22:36.06
You don't want to do anything
real vigorous if you're going
00:22:36.09\00:22:38.58
to try and put them to sleep.
00:22:38.61\00:22:40.01
You just kind of want
to do a calming type and
00:22:40.04\00:22:42.78
squeeze a little bit like this,
00:22:42.81\00:22:45.21
and soothing strokes like this.
00:22:45.24\00:22:48.16
And then you can keep
right on going down and you can
00:22:48.19\00:22:52.17
run your hands
like this down the body
00:22:52.18\00:22:55.13
and then you can
just sooth them back up.
00:22:55.14\00:22:58.16
And then you can do a squeezing
or you can do a pressure...
00:22:58.19\00:23:02.21
like this... this also
feels real good to them.
00:23:02.24\00:23:06.21
And you can just keep right
on going right on down the body
00:23:06.22\00:23:12.29
...like this and then you
can massage up and you can just
00:23:12.32\00:23:16.87
do all various
things on the body...
00:23:16.90\00:23:18.78
You can just make up...
00:23:18.81\00:23:20.03
Almost just touching and...
just touching and rubbing...
00:23:20.06\00:23:23.69
And, as you mentioned,
you don't really have to be
00:23:23.72\00:23:26.61
a skilled massage
therapist to do this... No...
00:23:26.64\00:23:30.07
Anyone can do it in the home.
00:23:30.08\00:23:31.65
And you can just do...
sometimes just light strokes...
00:23:31.68\00:23:35.36
...just like this... Yes
00:23:35.39\00:23:36.71
It will feel SO
soothing to them.
00:23:36.74\00:23:40.70
Very good... wake up...
00:23:40.73\00:23:47.87
Massage stroking is so simple,
so easy and anyone can do it
00:23:47.90\00:23:53.19
But if you know someone
who is really skilled with it,
00:23:53.22\00:23:58.47
they can put you
to sleep very nicely.
00:23:58.50\00:24:02.04
Now, Don Miller is going
to talk with you about another
00:24:02.05\00:24:06.53
aspect of sleep which
you will find very helpful
00:24:06.54\00:24:10.09
and I know that
after our program,
00:24:10.12\00:24:12.62
you'll be a better sleeper
than you were... Don Miller.
00:24:12.65\00:24:15.12
Okay... I'm one of the
people like you, Dr. Thrash...
00:24:15.15\00:24:17.91
I can fall asleep anywhere...
00:24:17.94\00:24:19.11
I once fell asleep
standing up in a bus and dropped
00:24:19.14\00:24:21.33
my jacket on a lady and she
thought she was getting mugged
00:24:21.36\00:24:23.24
and screamed, woke me up
and we had a wonderful time!
00:24:23.27\00:24:25.81
But one of the
greatest interferers of sleep
00:24:25.84\00:24:29.59
is the electric light bulb.
00:24:29.62\00:24:31.32
Now, it's a great
blessing to mankind...
00:24:31.35\00:24:33.59
But it has also really
changed the way we live.
00:24:33.62\00:24:36.91
It's changed
basically night into day.
00:24:36.94\00:24:39.43
I've been in cities where
you would never know that it's
00:24:39.44\00:24:41.50
nighttime
because it's so bright.
00:24:41.53\00:24:43.57
But here's what Edison's
little light bulb has done...
00:24:43.58\00:24:46.87
It has moved the
people's biological clock
00:24:46.90\00:24:50.09
from somewhere where
it should be, nighttime,
00:24:50.12\00:24:54.14
to somewhere between
California and Hawaii...
00:24:54.15\00:24:58.50
is where their
biological clock is set because
00:24:58.53\00:25:01.71
now they can stay
up a whole lot later.
00:25:01.74\00:25:03.67
They've done some
studies on college students.
00:25:03.70\00:25:06.09
And this is quite
an interesting study...
00:25:06.10\00:25:07.96
because for some reason
college students like to
00:25:07.99\00:25:10.90
stay up late and study.
00:25:10.93\00:25:12.02
For whatever
reason they're doing this,
00:25:12.05\00:25:14.46
...I did it too.
00:25:14.49\00:25:15.58
But they find that
the circadian nadir
00:25:15.59\00:25:18.76
...the lowest level
of their body temperature
00:25:18.79\00:25:22.75
is about 5:30 to 6
o'clock in the morning...
00:25:22.78\00:25:25.94
which is about 5 or 6
hours later than it should be.
00:25:25.97\00:25:29.11
It should be really
in the wee, wee hours,
00:25:29.14\00:25:32.27
midnight, 1 o'clock in
the morning when they are
00:25:32.28\00:25:34.37
in the lowest little phase.
00:25:34.40\00:25:36.06
SO, we wonder and
they wonder why we can't
00:25:36.09\00:25:40.08
stay awake in math class...
00:25:40.11\00:25:41.62
It's because our
nadir has been moved away
00:25:41.65\00:25:44.66
because we have
used the light bulb.
00:25:44.69\00:25:46.70
You know the old saying,
"Early to bed, early to rise,
00:25:46.73\00:25:49.57
makes a man
healthy, wealthy and wise"
00:25:49.60\00:25:51.51
Try something
very interesting...
00:25:51.54\00:25:53.48
Go to sleep when the sun
goes down, when it gets dark.
00:25:53.49\00:25:57.48
As a matter of fact,
I tried it recently...
00:25:57.51\00:25:59.28
As a matter of fact, for a
period of time, I tried it.
00:25:59.31\00:26:00.99
I was going to be in
bed when it got dark.
00:26:01.02\00:26:03.55
Now, it's very hard to
do that in the wintertime
00:26:03.58\00:26:05.30
when it's dark at 4:30...
00:26:05.33\00:26:07.44
Maybe we have to do some
fudging in the wintertime...
00:26:07.47\00:26:10.16
But in the summertime, when
the sun is setting at 9 o'clock,
00:26:10.19\00:26:14.09
go to bed at 9 o'clock
and see if it doesn't do some
00:26:14.12\00:26:16.48
real good things for you.
00:26:16.51\00:26:17.48
There are some other things
about this circadian rhythm
00:26:17.49\00:26:20.14
that's quite interesting...
or about the light bulb.
00:26:20.17\00:26:24.47
What we do when we use
the light bulbs at night
00:26:24.50\00:26:27.48
and we're going to
sleep in the morning,
00:26:27.51\00:26:29.34
is now we have
heavy shades in our rooms.
00:26:29.35\00:26:32.13
Now, it's the natural
light that comes from the sun
00:26:32.16\00:26:35.25
that will reset our fouled
up circadian rhythm and our
00:26:35.28\00:26:40.78
biological clock.
00:26:40.81\00:26:41.78
But we really mess things
up... we have the light bulb on
00:26:41.79\00:26:45.00
at night and in the morning
time, we've got our blinds drawn
00:26:45.03\00:26:48.19
so we can't see the first
thing when the light comes in
00:26:48.22\00:26:51.13
and so when we finally drag
out of bed at 9 or 10 o'clock
00:26:51.16\00:26:54.50
in the morning, our biological
clock is completely messed up
00:26:54.53\00:26:58.46
and we've got some
real problems on our hands
00:26:58.49\00:27:00.33
and so, basically I'd
recommend that we try as much as
00:27:00.36\00:27:04.00
possible... and one
last thing, Dr. Thrash,
00:27:04.03\00:27:06.12
at nighttime, if you
have to get up and go to the
00:27:06.15\00:27:08.80
bathroom, don't
turn on the light...
00:27:08.83\00:27:10.74
That will completely
reset your biological clock.
00:27:10.77\00:27:13.42
Get little
nightlights in plugs..
00:27:13.45\00:27:16.34
...know where the bathroom is,
00:27:16.37\00:27:17.78
but as soon as
you turn on the light,
00:27:17.79\00:27:19.08
everything is upside-down.
00:27:19.09\00:27:20.30
Yes... so the nightlight which
will not usually disturb anyone,
00:27:20.33\00:27:26.41
can be your helper at night.
00:27:26.44\00:27:28.75
Now in some climates where
they do not have good light
00:27:28.78\00:27:33.85
in the daytime, in these
areas we are more likely to see
00:27:33.88\00:27:37.45
disturbances of the mind
because of a lack of sleep.
00:27:37.48\00:27:41.24
And one of those is the
seasonal affective disorder
00:27:41.27\00:27:46.41
that comes on because we
don't have enough sunshine.
00:27:46.42\00:27:49.63
So the sun is
our great friend...
00:27:49.66\00:27:52.93
Make it your companion.
00:27:52.96\00:27:53.93