Hello, I'm Agatha
Thrash, a staff physician
00:00:01.98\00:00:05.70
at Uchee Pines Institute
00:00:05.73\00:00:07.54
and I'd like to talk
with you today about sleep.
00:00:07.57\00:00:11.33
I have a number of
people who will be helping me
00:00:11.36\00:00:14.32
and we will be trying to
help you to realize the sweetest
00:00:14.33\00:00:19.73
words in all of sacred Scripture
I think... and that is,
00:00:19.76\00:00:25.85
"He giveth His beloved sleep. "
00:00:25.88\00:00:28.92
Sometimes we know
we're beloved of the Lord...
00:00:28.95\00:00:32.46
but still, we don't sleep.
00:00:32.49\00:00:34.42
Is there a reason for that?
00:00:34.45\00:00:35.87
And can we do
something about it?
00:00:35.90\00:00:37.67
We'll be talking about that
and we hope you will join us.
00:00:37.70\00:00:41.84
Welcome to "Help
Yourself to Health"
00:01:00.39\00:01:02.40
with Dr. Agatha Thrash
of Uchee Pines Institute
00:01:02.43\00:01:05.97
And now, here's
your host, Dr. Thrash
00:01:06.00\00:01:10.15
You know, all kinds of things
interfere with people's sleep.
00:01:10.18\00:01:13.48
Sometimes people tell us
that the noise interferes
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with their sleep.
00:01:16.68\00:01:17.87
Sometimes people tell us
that the quietness interferes
00:01:17.90\00:01:20.59
with their sleep.
00:01:20.62\00:01:21.89
In fact, at Uchee Pines,
we are far out in the country
00:01:21.92\00:01:26.17
We hear no sirens, no
horns, no traffic, no people...
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just the quietness
of the out-of-doors.
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Now, sometimes
people say to us...
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"I couldn't sleep last night. "
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Oh... why?
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"It was so QUIET."
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And I always laugh a
bit about that because
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some people simply must
have a little background noise
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in order to sleep... in
fact, we call that "white noise"
00:01:51.38\00:01:54.87
And, some people want a
little bit of that, so that they
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don't hear anything that
might attract the attention
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and make it so that they would
wake up and... that's all right.
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If that is what helps
you to sleep, that's fine.
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Some people like to
sleep with a tape...
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So they plug in a tape
and they listen to music,
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or they listen to a sermon.
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One woman told me that I
put her to sleep every night...
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and I didn't know
whether to feel complimented
00:02:22.25\00:02:24.39
about that or not.
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But, if a tape can
help you to go to sleep,
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then by all means,
you can use a tape.
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What other things
might keep someone awake?
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Well I have asked
Dr. Winn Horsley to
00:02:38.29\00:02:41.49
help me discuss
this problem with you.
00:02:41.52\00:02:44.04
So, Dr. Horsley
is a staff physician
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at Uchee Pines Institute,
and welcome to this program.
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So, we'd like to talk with
you about some of the problems
00:02:51.01\00:02:55.69
having to do with
interference of sleep...
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And what would you
like to start with?
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Well, one of the most common,
I think, is illustrated by
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a patient that
came to Uchee Pines,
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about a
40-year-old, white, gentleman
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from up in the
New England area...
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who complained of
great difficulty sleeping and
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so, I went through the history
and couldn't really identify
00:03:19.32\00:03:25.94
causes...
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I think he had a job
with some of its stresses
00:03:27.02\00:03:31.28
But we'd about
finished with things
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when, in fact, we maybe
even finished with the exam...
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when it came to the
surface that he drank
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quite a bit of coffee...
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In fact, he said that
he drank how many of these
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potsful per day.
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It was enough to make
the equivalent of 50 cups
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of coffee a day...
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OH... he was not
even well-hydrated...
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Well, you know, that is
an interesting thing that
00:04:03.42\00:04:06.05
caffeine... most people,
of course, know how caffeine
00:04:06.08\00:04:11.17
does stimulate and get the heart
and the nervous system going
00:04:11.20\00:04:14.53
But most people don't know that
caffeine affects the kidneys,
00:04:14.56\00:04:18.95
and makes the kidneys put
out more water in the urine.
00:04:18.98\00:04:22.59
And in doing that, the
person then, when he takes a
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cup of coffee or of Coke
or other caffeine beverage,
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he is better
hydrated for a few minutes
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But in fact, once the kidneys
start reacting to the caffeine,
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he's more dehydrated than
when he took the beverage.
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Yes, it's an
interesting thing...
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Here is a model of the
kidney, a plastic model
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with the little cap up
here of the adrenals...
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Yeah... and then right
here, we have what is called
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the kidney cortex and the
kidney cortex is the place
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where the urine is
formed and then it travels down
00:05:01.32\00:05:05.84
this... it's illustrated
in brown here, and drips into
00:05:05.87\00:05:10.47
the little kidney pelvis
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But out here, caffeine
exerts its diuretic influence
00:05:14.28\00:05:20.68
It causes a dilation of
blood vessels here in the
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kidney cortex and that
increases the rate at which
00:05:25.72\00:05:30.45
the blood plasma
filtrates through the kidney
00:05:30.48\00:05:34.01
and that, of course, has
the capability of producing
00:05:34.02\00:05:37.15
more urine.
00:05:37.18\00:05:38.16
So the net result of drinking
a cup of coffee is actually
00:05:38.19\00:05:41.22
a little loss
of fluid... Exactly
00:05:41.25\00:05:43.65
You know, I'd like to return
to this issue of the effect
00:05:43.68\00:05:48.09
on the nerves... Um hm
00:05:48.12\00:05:49.38
And for that
matter, on the heart...
00:05:49.41\00:05:51.03
Most people don't
think of caffeine as a drug,
00:05:51.06\00:05:54.43
I don't think... it's just
used so routinely and habitual
00:05:54.46\00:05:57.08
And it's classified in
pharmacology books, I believe,
00:05:57.11\00:06:01.10
in the toxicology section
00:06:01.13\00:06:03.02
Toxicology... poisons Yes
00:06:03.05\00:06:05.55
As a matter of fact,
right here, in the Merck Manual,
00:06:05.58\00:06:10.13
a standard textbook, it
has a section at the back
00:06:10.16\00:06:14.44
where poisons are
dealt with and right there...
00:06:14.47\00:06:16.42
IS caffeine... Is that right?
00:06:16.45\00:06:18.25
It's together with a
few other drugs, such as
00:06:18.28\00:06:22.09
theophylline which
is used for asthma.
00:06:22.12\00:06:24.78
And, you know, among the toxic
effects which we all know...
00:06:24.81\00:06:30.24
wakefulness, but then
restlessness, anorexia, vomiting
00:06:30.27\00:06:33.04
and so on, and it can
actually become dangerous.
00:06:33.07\00:06:36.34
It talks about when
people are hypersensitive...
00:06:36.37\00:06:39.74
"Possible
immediate vasomotor collapse"
00:06:39.77\00:06:42.45
And I was surprised to
notice a greater susceptibility
00:06:42.48\00:06:44.83
in adults, "especially
after an acute overdose
00:06:44.86\00:06:47.32
on top of chronic intake. "
00:06:47.35\00:06:49.15
If a person stayed
up all night and drank a
00:06:49.18\00:06:53.76
cup of coffee every
hour, they might really be
00:06:53.79\00:06:56.49
in serious trouble...
Yes... If they were chronic
00:06:56.50\00:06:58.46
overusers anyway... Exactly
00:06:58.49\00:07:01.23
One other point about coffee,
right here in the same book
00:07:01.26\00:07:09.80
They mention that several
studies show that drinkers of
00:07:09.81\00:07:14.14
more than 7 to 8 cups per
day, when this was a woman...
00:07:14.17\00:07:19.31
with pregnancy, there
was an increased incidence of
00:07:19.34\00:07:22.64
stillbirths, preterm deliveries,
low birth weight infants and
00:07:22.67\00:07:26.22
spontaneous abortions.
00:07:26.23\00:07:27.80
Now, they weren't
accounting for the presence of
00:07:27.83\00:07:33.49
the use of
tobacco and alcohol...
00:07:33.52\00:07:36.43
But, you know, those things
go together almost all the time.
00:07:36.46\00:07:40.03
So, it is hard to sort out.
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I've seen some studies done
on animals where the mothers
00:07:41.63\00:07:46.49
...before birth, like with
rats, were made to drink the
00:07:46.52\00:07:51.63
caffeine in their food,
or they took it ground up
00:07:51.66\00:07:53.98
in their food and the
liver weights and brain weights
00:07:54.01\00:07:58.85
and muscle weights of
the newborn was much reduced
00:07:58.86\00:08:04.42
below the normal in rat mothers
that did NOT take the caffeine.
00:08:04.45\00:08:10.17
So it has a
serious effect on babies...
00:08:10.20\00:08:13.05
And that would fit
perfectly with what
00:08:13.08\00:08:14.84
the Merck Manual said there...
00:08:14.87\00:08:16.08
And would actually tend
to single out the caffeine
00:08:16.12\00:08:18.56
as perhaps as dangerous
as any of the other things.
00:08:18.59\00:08:21.15
Well, I wanted to take a
little bit of time here to look
00:08:21.18\00:08:29.86
at the issue of sleep...
00:08:29.89\00:08:31.95
...The nature of sleep
and what does it consist of...
00:08:31.96\00:08:34.27
because it is rather
mysterious. Yes it is.
00:08:34.30\00:08:36.86
It's right when the Bible says..
"The Lord giveth us sleep"
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And we, of course, don't know
that much about how we sleep
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since we're
unconscious. That's right.
00:08:45.55\00:08:47.65
What I want to
show you is a graph...
00:08:47.68\00:08:51.76
again in this reference book.
00:08:51.79\00:08:53.31
A graph of normal sleep
and on this little graph,
00:08:53.34\00:09:02.72
it starts from
the awaking state...
00:09:02.75\00:09:11.87
The waking state is
this area up on top,
00:09:11.90\00:09:16.29
and then as one falls asleep,
you go through various stages
00:09:16.32\00:09:20.11
There's stage 1,
which tends to be short.
00:09:20.14\00:09:22.31
Stage 2, where one
is in a deeper sleep,
00:09:22.34\00:09:25.12
and that lasts longer.
00:09:25.15\00:09:26.23
Stage 3 and down to stage 4.
00:09:26.26\00:09:28.56
All of these are
with greater relaxation
00:09:28.57\00:09:33.26
occurring as one goes deeper...
00:09:33.29\00:09:34.56
I think it corresponds somewhat
to the stages of anesthesia.
00:09:34.59\00:09:39.46
Now there is a very
interesting added phase of sleep
00:09:39.49\00:09:45.10
which is called "REM" sleep.
00:09:45.13\00:09:49.01
And that is the deepest
stage down here below stage 4
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"REM" stands for
rapid eye movement.
00:09:53.33\00:09:57.65
During this stage of sleep,
the muscles, which have been
00:09:57.68\00:10:02.21
relaxing gradually more
and more down to stage 4...
00:10:02.22\00:10:04.98
they become, in a
sense, totally paralyzed.
00:10:05.01\00:10:07.64
There aren't even
reflexes when they've checked it
00:10:07.67\00:10:11.11
with scientific
studies during this time...
00:10:11.14\00:10:13.65
BUT, one set of muscles in the
body is just working overtime
00:10:13.68\00:10:19.20
...It's the rapid eye movement,
the external ocular muscles.
00:10:19.23\00:10:24.12
The muscles that make our
eyes move are rapidly working
00:10:24.15\00:10:27.76
Now another curious feature
about this REM stage of sleep...
00:10:27.77\00:10:32.16
the lowest one here, is that
during that stage, one dreams.
00:10:32.19\00:10:38.98
When they wake a
person up right at that point,
00:10:39.01\00:10:42.22
in general, he's in
the middle of a dream.
00:10:42.25\00:10:44.45
It has been noted that if
people, during their sleep...
00:10:44.48\00:10:50.40
if they're in a sleep lab
and they interrupt the sleep,
00:10:50.43\00:10:53.10
and don't let them
have any REM sleep,
00:10:53.13\00:10:56.42
that they then do not get
the restorative value of sleep.
00:10:56.45\00:11:01.29
They are not
refreshed the next day.
00:11:01.32\00:11:04.69
And people have called
this the time of sleep in which
00:11:04.72\00:11:10.90
one's brain is reorganizing
the material of the day.
00:11:10.93\00:11:15.15
Well, that's a little
explanation of what has been
00:11:15.18\00:11:18.95
shown in studies about sleep...
00:11:18.98\00:11:21.48
And, I find it interesting
what happens to this when
00:11:21.51\00:11:25.17
people use sleeping pills.
00:11:25.20\00:11:26.49
Tell us about that.
00:11:26.52\00:11:28.03
I think we can see better if
you point with this... Oh, okay.
00:11:28.06\00:11:33.78
Makes your hand in
the way a little bit...
00:11:33.81\00:11:36.42
The biggest class of sleeping
pills is called benzodiazepines.
00:11:36.45\00:11:42.40
And some may have heard
the names... Dalmane, Restoril,
00:11:42.43\00:11:47.71
Halcion.
00:11:47.74\00:11:49.75
These are sleeping pills that
are commonly used which are all
00:11:49.78\00:11:52.56
in this class of drugs
called benzodiazepines.
00:11:52.59\00:11:55.34
Now, in a
publication for doctors,
00:11:55.35\00:11:59.66
I was quite interested
to note what they concluded
00:11:59.67\00:12:04.08
about the effect of
benzodiazepine sleeping pills
00:12:04.09\00:12:07.56
It was this... when someone
started taking them because of
00:12:07.59\00:12:11.29
insomnia, at first, yes...
you would get a bit longer
00:12:11.32\00:12:14.77
time asleep.
00:12:14.80\00:12:17.59
He would get more time
in these first 4 stages.
00:12:17.62\00:12:21.96
However, they noted that
the deep stage, the REM sleep,
00:12:21.97\00:12:28.32
the one that's shown in
some of these deep areas,
00:12:28.35\00:12:33.91
was obliterated.
00:12:33.94\00:12:36.50
The person did not get this
most restorative phase of sleep.
00:12:36.53\00:12:40.68
And so the benefit of the
sleep, of course, was less.
00:12:40.71\00:12:44.38
Now another curious
thing that happened was that
00:12:44.41\00:12:47.55
as time went on, after a number
of days, not many weeks anyway,
00:12:47.58\00:12:51.74
they found that the
person's total hours of sleep
00:12:51.75\00:12:57.28
that is only in stages 1
thru 4, actually went back
00:12:57.31\00:13:01.46
to the amount of time he
was sleeping before he started
00:13:01.49\00:13:04.26
taking the sleeping pill.
00:13:04.29\00:13:05.37
Oh, that's very
damaging to the drug isn't it?
00:13:05.40\00:13:09.37
...The reputation of the drug.
00:13:09.40\00:13:11.45
That's right and, you
know, this person then...
00:13:11.48\00:13:14.23
he's kind of
locked in his situation.
00:13:14.26\00:13:17.38
He's got a worse sleep
because he's got no REM sleep.
00:13:17.41\00:13:20.25
He's just as bad as he
was before he took the drug
00:13:20.28\00:13:22.28
...except NOW, if he
tries to STOP taking the drug,
00:13:22.31\00:13:25.85
he's going to have rebound
insomnia... a bad situation.
00:13:25.88\00:13:29.55
So he's got 2 things...
00:13:29.58\00:13:30.97
Number 1, he has lost REM sleep.
00:13:31.00\00:13:33.64
Number 2, he has no more
sleep than he had before but
00:13:33.67\00:13:38.00
now he does not have
this restorative property...
00:13:38.03\00:13:44.08
And he cannot do away with
the drug because, if he does,
00:13:44.11\00:13:47.70
he won't sleep at all.
00:13:47.73\00:13:49.12
Now, we've worked with people
that have tried coming off
00:13:49.15\00:13:53.15
and it is... you pretty
much have to tell them...
00:13:53.18\00:13:55.06
"You'll need to
bite the bullet. "
00:13:55.09\00:13:56.92
"You're going to have to go
through some time of insomnia. "
00:13:56.93\00:14:01.84
And, if they're
willing to do that...
00:14:01.87\00:14:04.11
By the way, there is some
of that with a number of drugs.
00:14:04.14\00:14:09.07
If they're willing to do that,
in this case with insomnia,
00:14:09.10\00:14:13.02
then after it's not too
many days that they'll begin to
00:14:13.05\00:14:16.53
start regaining some of the
sleep they were getting before.
00:14:16.54\00:14:19.90
A few things that can
help them are such things as
00:14:19.93\00:14:22.03
exercising... Absolutely.
00:14:22.06\00:14:24.07
If they exercise abundantly,
then their ability to sleep
00:14:24.10\00:14:28.92
that night, after they
had been exercising a lot,
00:14:28.95\00:14:31.34
is a lot better
than it could be.
00:14:31.37\00:14:33.65
And if they stay well-hydrated,
sometimes we think,
00:14:33.68\00:14:35.75
"Well, the person is
going to have to get up more at
00:14:35.78\00:14:38.62
night if they're well-hydrated,
00:14:38.65\00:14:40.26
but actually, the brain is
a lot water and the work of
00:14:40.27\00:14:48.44
sleep is a positive
work of the brain...
00:14:48.47\00:14:51.86
And so, if the brain
is well-hydrated, it can
00:14:51.87\00:14:55.48
do its work better.
00:14:55.51\00:14:57.33
Can you tell us
something about sleep apnea?
00:14:57.36\00:15:00.11
Now that's a
curious kind of problem.
00:15:00.12\00:15:06.01
Actually, it's very
related to snoring. Um hm...
00:15:06.04\00:15:08.85
And just like snoring, most
people don't know they do it.
00:15:08.88\00:15:14.07
I thought I didn't snore...
00:15:14.10\00:15:16.26
You don't find out
maybe until you're married...
00:15:16.29\00:15:18.53
and then your
partner informs you.
00:15:18.54\00:15:21.25
I was able to inform
the other way too but...
00:15:21.28\00:15:23.54
People that snore
heavily tend to be
00:15:23.57\00:15:28.61
ones that do have sleep apnea.
00:15:28.65\00:15:30.17
Now sleep apnea is actually
a further stage than snoring...
00:15:30.21\00:15:33.82
with a fair amount
of body weight and,
00:15:33.85\00:15:38.88
therefore, generally fat.
00:15:38.91\00:15:40.91
There is going to be some
of that fat deposited back
00:15:40.94\00:15:44.87
in the palate...
the soft palate area.
00:15:44.90\00:15:47.77
And, when there's too much
there, then it can actually
00:15:47.80\00:15:51.36
weigh down and
obstruct the airway.
00:15:51.39\00:15:58.12
Now, sleep apnea then...
there are things that could be
00:15:58.15\00:16:05.38
done... Maybe I
should say something
00:16:05.41\00:16:06.83
about a problem
that occurs with it...
00:16:06.86\00:16:08.91
It can actually be bad
enough that a person will get
00:16:08.94\00:16:11.42
rhythm problems in their heart.
00:16:11.45\00:16:13.39
And, of course, going
for periods as they do...
00:16:13.42\00:16:16.73
a minute, perhaps even
longer, without breathing
00:16:16.76\00:16:19.74
of course, this is
kind of a dramatic thing...
00:16:19.77\00:16:22.26
And then they can't stay
awake well during the day
00:16:22.29\00:16:24.74
So, what can you do?
00:16:24.77\00:16:29.28
Well, there's not a
whole lot that is really good
00:16:29.31\00:16:35.97
before surgery.
00:16:36.00\00:16:38.50
Maybe we could say this...
00:16:38.53\00:16:39.70
There is a machine called
the CPAP machine... that is
00:16:39.73\00:16:42.52
used quite a bit... that
helps the person breathe,
00:16:42.55\00:16:45.81
puts a bit of pressure there.
00:16:45.84\00:16:47.08
There can be a little bit
of help from the mouth device
00:16:47.11\00:16:51.89
that moves the jaw forward, the
lower jaw is forward like that
00:16:51.92\00:16:56.65
and that tends to keep it
away from the soft palate.
00:16:56.68\00:16:59.25
But, I think the biggest thing,
the best thing to do of all
00:16:59.28\00:17:03.56
would be to lose
weight... Absolutely.
00:17:03.57\00:17:07.24
Yes, because that helps with
the opening up of the airway,
00:17:07.27\00:17:12.67
and makes it so that
they can sleep better.
00:17:12.70\00:17:15.71
Thank you so much.
00:17:15.74\00:17:16.82
I think that that's all
very helpful and can make it
00:17:16.83\00:17:21.00
so that we can know
better how to sleep.
00:17:21.03\00:17:23.47
I'm so thankful for this
information about sleeping pills
00:17:23.50\00:17:27.55
because a lot of people who
are having difficulty sleeping
00:17:27.58\00:17:32.80
...They think, "What I need
is a sleeping pill and that will
00:17:32.83\00:17:36.65
solve ALL my problems. "
00:17:36.68\00:17:38.67
But that really
doesn't solve problems.
00:17:38.70\00:17:41.37
Now, there are some
things in foods that have been
00:17:41.40\00:17:45.10
noted to be helpful...
00:17:45.14\00:17:46.32
Some people say that when
they eat a certain type of food,
00:17:46.36\00:17:50.04
they're going to
sleep like a baby,
00:17:50.07\00:17:53.98
and some others say...
"Well that doesn't help me,
00:17:54.01\00:17:57.36
but something else will. "
00:17:57.39\00:17:58.93
And so, some people need
to have a little encouragement
00:17:58.96\00:18:02.48
with the food that
they are going to eat.
00:18:02.51\00:18:05.68
And so, I am smelling the
aroma of something that is
00:18:05.71\00:18:10.25
absolutely wonderful!
00:18:10.28\00:18:12.14
And this is Lidia
Seda, who has something that
00:18:12.17\00:18:16.96
smells SO GOOD!
00:18:16.99\00:18:18.63
Can you tell me what this is?
00:18:18.66\00:18:20.20
Lidia Seda is a Lifestyle
Counselor from Uchee Pines
00:18:20.23\00:18:23.42
and one of my
long-time helpers... Lidia
00:18:23.45\00:18:26.61
Thank you Dr. Agatha.
00:18:26.64\00:18:28.13
What is here... we have
tomato soup and a potato
00:18:28.16\00:18:33.70
baked potato with a
sour cream and some crackers.
00:18:33.73\00:18:36.98
Now one of the key
things about this...
00:18:37.01\00:18:40.90
is that this is not
necessarily one meal...
00:18:40.93\00:18:43.73
Actually, this is 2 meals.
00:18:43.76\00:18:45.82
And this is what many
of us should be having...
00:18:45.85\00:18:48.53
...is a light 3rd meal and this
is a great sleep-inducer... Why?
00:18:48.56\00:18:52.96
Because it will
digest easily and it will not
00:18:52.99\00:18:57.07
stay in the stomach
while we're sleeping.
00:18:57.10\00:18:59.73
It's very important not
to have food in the stomach
00:18:59.76\00:19:02.43
while we sleep.
00:19:02.46\00:19:04.35
There have been studies
that show that individuals
00:19:04.38\00:19:06.80
that do have any food in the
stomach while they're sleeping
00:19:06.83\00:19:10.19
...while the food is
being digested, passing from the
00:19:10.22\00:19:14.12
stomach to the intestines,
that they have a tendency of
00:19:14.15\00:19:17.06
turning... they
are more restless,
00:19:17.07\00:19:19.17
so they don't
have a restful sleep.
00:19:19.20\00:19:21.36
So it's very important,
Dr. Agatha, to have your food
00:19:21.39\00:19:24.63
digested and to just be
able to go to sleep and have a
00:19:24.66\00:19:28.87
restful, peaceful sleep.
00:19:28.90\00:19:30.42
So that when you lie down,
your stomach is resting also.
00:19:30.45\00:19:33.90
Exactly! That's a
good way to put it.
00:19:33.93\00:19:36.17
And, another factor we
have to remember is that
00:19:36.20\00:19:39.49
it would be even better
not to have a 3rd meal at all.
00:19:39.52\00:19:43.07
But you might be saying...
"Well Lidia, I'm not used to
00:19:43.10\00:19:46.50
NOT having a 3rd meal.
00:19:46.53\00:19:48.13
So at least this is a way
of meeting you where you may be
00:19:48.16\00:19:52.56
at this time.
00:19:52.59\00:19:53.71
But the ideal is to try not
to have a 3rd meal at all...
00:19:53.72\00:19:57.29
And if you want to
have even something lighter
00:19:57.32\00:19:59.38
than what we've shown you here,
00:19:59.41\00:20:02.24
you can have a fruit meal
which actually digests itself
00:20:02.27\00:20:05.25
in about 2 to 3 hours...
00:20:05.28\00:20:07.48
And this way, you are assured
that you will have NOTHING
00:20:07.51\00:20:10.48
in the stomach to
disrupt your sleep.
00:20:10.51\00:20:13.32
Another important factor to
keep in mind is that fasting
00:20:13.35\00:20:17.29
...if you do plan NOT
to have that 3rd meal,
00:20:17.32\00:20:19.50
actually helps with
melatonin production.
00:20:19.51\00:20:22.55
It has been shown that
individuals who do fast
00:20:22.56\00:20:26.21
...or, let's say,
not have a 3rd meal
00:20:26.24\00:20:28.13
because that's actually
a fast until the morning,
00:20:28.16\00:20:30.70
that they will have a more
youthful melatonin production.
00:20:30.73\00:20:35.86
It will last much longer
throughout their lifetime.
00:20:35.89\00:20:38.91
They're individuals, as
they enter their golden years,
00:20:38.94\00:20:41.68
who are not able
to sleep as well.
00:20:41.71\00:20:44.25
So, if you're not
there yet, think about that.
00:20:44.28\00:20:47.44
You want to be able to have a
better and a more restful sleep
00:20:47.47\00:20:49.95
And if you already
are in your golden years,
00:20:50.71\00:20:52.91
try fasting and see
if that doesn't help
00:20:52.94\00:20:55.56
your melatonin production.
00:20:55.59\00:20:57.10
What do you think, Dr. Agatha?
00:20:57.13\00:20:58.72
Well, I think I'm one of
those in the golden years...
00:20:58.75\00:21:02.06
And certainly it is best for
me that I haven't eaten suppers
00:21:02.09\00:21:06.73
for MANY years... even before
I reached the golden years,
00:21:06.76\00:21:10.27
I found I did much
better on just 2 meals a day...
00:21:10.30\00:21:14.65
and that has been
my long-time practice.
00:21:14.68\00:21:17.99
Now, I'm very interested in
THIS dish... and in that one!
00:21:18.00\00:21:22.44
Which one is it
that smells SO WONDERFUL?
00:21:22.47\00:21:25.41
Well I think it's a combination
of both... at this point.
00:21:25.44\00:21:28.82
But this way, since
I'm sure all of you would
00:21:28.83\00:21:31.79
also like to know how you
may be able to have these meals
00:21:31.80\00:21:35.06
...Let us show you
what the ingredients are.
00:21:35.09\00:21:38.36
For the first one,
which is the Supper Soup...
00:21:38.39\00:21:44.20
It's basically a tomato
soup... and what you need is:
00:21:44.24\00:21:45.99
Well I can say that this
nice combination of herbs and
00:22:08.84\00:22:14.83
tomato REALLY smells good!
00:22:14.86\00:22:16.61
I'm sure it would be
a delightful thing and
00:22:16.64\00:22:18.79
anyone eating it...
in place of a big supper
00:22:18.82\00:22:21.56
should sleep well.
00:22:21.59\00:22:23.03
Now I notice here that you
have a cream on this potato...
00:22:23.06\00:22:27.51
I'd like to know
how you made that?
00:22:27.54\00:22:29.71
Do you have a list of
ingredients on that one?
00:22:29.74\00:22:32.29
Yes, I do, Dr.
Agatha. It's very simple...
00:22:32.33\00:22:34.92
The ingredients are:
00:22:34.96\00:22:36.85
And you place them in a
blender, blend them up...
00:22:51.68\00:22:54.49
and you have your sour
cream for your potatoes.
00:22:54.52\00:22:57.19
Do you have to heat it together
or is it ready to put on...
00:22:57.22\00:23:01.74
It's ready to go... Ready to go!
00:23:01.77\00:23:04.35
Simple enough!
00:23:04.36\00:23:05.34
That's what I
like... quick and easy!
00:23:05.37\00:23:08.12
Yes, that's right.
00:23:08.15\00:23:09.24
Well thank you so much, Lidia
00:23:09.27\00:23:11.17
I really appreciate
that and I know that it's
00:23:11.20\00:23:13.49
going to be a benefit.
00:23:13.52\00:23:14.77
Now, we have also a
variety of things that we can do
00:23:14.80\00:23:20.55
that we might
call sleep hygiene.
00:23:20.56\00:23:23.46
And I have asked Don Miller
to present some things to you
00:23:23.49\00:23:28.41
that will be helpful in
the way of what is good to
00:23:28.44\00:23:33.53
do and NOT to do just
before you try to sleep...
00:23:33.56\00:23:36.98
Don Miller, a Lifestyle
Counselor at Uchee Pines.
00:23:37.01\00:23:40.69
Thank you, Dr. Thrash
00:23:40.72\00:23:41.83
There are a number of things
we can do along the lines of
00:23:41.86\00:23:44.86
sleep hygiene and the
term hygiene you might think
00:23:44.87\00:23:48.10
we're talking about...
make sure you have clean sheets
00:23:48.13\00:23:50.36
and, indeed, that is important
that we have clean sheets,
00:23:50.39\00:23:52.87
but there are other things
in our lives that we can do
00:23:52.90\00:23:56.33
or NOT do that will
either give us good sleep
00:23:56.36\00:23:59.27
or interfere with the
possibility of having good sleep
00:23:59.30\00:24:02.00
And the first
thing is regularity.
00:24:02.01\00:24:03.91
Our sleep should be
as regular as clockwork.
00:24:03.94\00:24:06.73
We should go to bed at
the same time every day
00:24:06.76\00:24:08.84
and get up at the
same time every day
00:24:08.87\00:24:10.90
And we don't sit there
and sleep in on Sundays...
00:24:10.93\00:24:12.84
It's every day
exactly the same time.
00:24:12.85\00:24:16.04
It's already been mentioned
that exercise is a good thing
00:24:16.07\00:24:18.71
that we can do to
make us tired at night
00:24:18.74\00:24:20.76
but it's only
exercise during the day.
00:24:20.79\00:24:23.24
We should do nothing
stimulating for about 2 hours
00:24:23.27\00:24:26.86
prior to going to bed...
00:24:26.89\00:24:28.01
We don't exercise. We
don't read anything stimulating.
00:24:28.04\00:24:30.56
We don't do
anything along these lines.
00:24:30.59\00:24:32.88
It's already been
mentioned that coffee
00:24:32.91\00:24:35.39
is going to
interfere with our sleep...
00:24:35.42\00:24:36.87
But tobacco and alcohol also
will interfere with our sleep.
00:24:36.90\00:24:41.99
We should watch taking
naps during the daytime.
00:24:42.02\00:24:44.57
I've known people who
say, "I can't sleep at night"
00:24:44.60\00:24:47.22
But all day long, you see
them out there sleeping...
00:24:47.25\00:24:49.47
and say, "Well, don't sleep"...
He said, "Oh, I'm tired. "
00:24:49.51\00:24:51.23
Go to bed earlier. "I
can't sleep at night. "
00:24:51.27\00:24:53.23
I say, "Try this one thing"
00:24:53.26\00:24:55.13
Get up tomorrow morning at
4 o'clock and take no naps.
00:24:55.16\00:24:58.90
I can pretty much
guarantee you'll go to sleep.
00:24:58.93\00:25:00.80
There are other
things we should do...
00:25:00.83\00:25:02.21
Make sure our rooms are
cool... They're quiet...
00:25:02.24\00:25:04.99
and they're dark at night.
00:25:05.00\00:25:06.13
And I like to take
along with me, some places,
00:25:06.16\00:25:08.80
little ear plugs.
00:25:08.83\00:25:09.92
The ear plug in your
ear... the most disturbing sound
00:25:09.95\00:25:13.91
I know of when you're trying
to sleep, is that little...
00:25:13.92\00:25:16.56
mosquito sound.
00:25:16.59\00:25:17.78
A couple of ear plugs...
let them have their drink
00:25:17.81\00:25:19.83
...they'll go off someplace else
00:25:19.86\00:25:21.34
and you'll be able to
get some good sleep...
00:25:21.37\00:25:23.15
And so, rather simple,
Dr. Thrash, but if we do
00:25:23.18\00:25:26.04
these simple things, I
think we might get a better
00:25:26.07\00:25:27.71
night's rest... I'm sure.
00:25:27.74\00:25:29.89
You know, there is another
thing, too, that one can do
00:25:29.92\00:25:33.29
but it requires a helper
00:25:33.32\00:25:34.76
and I've asked Shannon Jenkins
and Melissa Thrash if they
00:25:34.79\00:25:38.89
will demonstrate this for you.
00:25:38.92\00:25:40.29
It's a simple massage thing
and this is Shannon Jenkins
00:25:40.32\00:25:43.76
and this is Melissa
Thrash, my granddaughter.
00:25:43.79\00:25:46.36
So Shannon, show us
this nice little thing...
00:25:46.39\00:25:49.29
So Melissa, would you
hop up here on our table
00:25:49.32\00:25:53.10
and let us have your
back and this can be done
00:25:53.13\00:25:58.01
with the bare skin but
it can also be done just
00:25:58.02\00:26:01.03
with the clothing on.
00:26:01.06\00:26:02.06
So, this is called "raking"...
00:26:02.09\00:26:04.03
What Shannon is doing is
taking one hand and bringing
00:26:04.06\00:26:08.38
her hand down,
then the other hand.
00:26:08.41\00:26:09.96
It's a hand-over-hand
VERY slow, very light...
00:26:09.99\00:26:14.95
It doesn't have to be hard.
00:26:14.98\00:26:16.74
If the person feels that a
harder rake would be relaxing,
00:26:16.77\00:26:21.83
then do it hand-over-hand,
a very regular pattern
00:26:21.84\00:26:26.39
constantly raking
down 200 strokes...
00:26:26.42\00:26:31.00
and so you can count
those 200 strokes down the spine
00:26:31.03\00:26:35.23
in this way...
rather gentle toward the end
00:26:35.26\00:26:39.14
But can be firm at first if
a person really wants it firm.
00:26:39.17\00:26:43.41
Now after the
person has had that,
00:26:43.42\00:26:45.41
of course it is going to
be stimulating and soothing...
00:26:45.44\00:26:49.09
At first, it
stimulates and then it soothes,
00:26:49.12\00:26:52.60
and relaxes the
muscles beside the spine.
00:26:52.63\00:26:56.03
And with this, I can almost
guarantee that you will sleep.
00:26:56.06\00:27:00.29
In fact, as I watch
Shannon doing this very nice
00:27:00.32\00:27:04.35
raking massage
on Melissa's back,
00:27:04.38\00:27:07.14
I could almost sleep right now.
00:27:07.17\00:27:10.15
The interesting thing
about the nerves is that they
00:27:10.18\00:27:14.80
send impulses up to the
brain through a little window
00:27:14.83\00:27:20.52
or gate at the
base of the brain.
00:27:20.55\00:27:24.66
This sending up of
impulses at that time shuts out
00:27:24.69\00:27:29.83
other impulses...
things that we might feel
00:27:29.86\00:27:32.97
from other parts of the body...
00:27:33.00\00:27:34.59
perhaps a little
pain here or there,
00:27:34.60\00:27:37.37
or perhaps a tingle or a
tickle that we might feel.
00:27:37.40\00:27:41.84
...And the raking tends to
crowd out these other impulses,
00:27:41.87\00:27:48.16
and in this way, make it
possible for us to be able to
00:27:48.19\00:27:51.74
say that our Heavenly Father
00:27:51.77\00:27:53.73
giveth His beloved sleep!
00:27:53.77\00:27:55.72