Hello! Sleeping for
some people is a chore
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they dread it, for
other people it's a great joy,
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because they know they
are going to go to bed,
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get a good night's sleep, wake
up the next morning refreshed.
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If you have some
mistaken ideas about sleep
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or if you have difficulty
sleeping, we invite you
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to join us in this
program, we'll have some tips
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that may be helpful.
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Welcome to Help Yourself to
Health with Dr. Agatha Thrash
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Of Uchee Pines Institute,
and now here is your host
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Dr. Thrash.
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I remember one time when
an OB nurse that I worked with
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told me that she
always dreaded night time,
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she said she knew
she could not sleep,
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that she would go to
sleep right off, but then she'd
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wake up about
midnight or one o'clock,
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and then it was a long
wait until she could get up
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and start the next day.
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I couldn't
understand that kind of thinking
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because to me sleeping is
restful, to think about going
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to bed is fine,
I'm happy to do that,
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although it is true that
sometimes I don't want to leave
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what I'm doing enjoying
it so much, I don't want to
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leave that so that I can get
enough sleep but sleep can be
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a misery for some people.
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Now if you happen to
be this kind of person
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who has a problem sleeping
then we have some tips for you
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that may be very helpful,
and I have asked Rhonda Clark
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to join me in this matter of
talking with you about sleep,
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Rhonda I'm happy that you
can talk with us today and be
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with us on the
program. - Thank you.
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And you are going to talk with
us about how to treat insomnia.
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- Yes Dr. Thrash I happened
to cross a very interesting
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treatment recently and
this is not something I have yet
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had occasion to try,
but it so interested me,
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and it seems like it is
based on good physiology,
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I thought is was worth sharing
with viewers who may want to
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give it a try themselves.
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This is a treatment
called wake therapy,
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and the principle behind it
actually is to help increase
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serotonin production, it
was originally studied as a
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treatment for depression, but
the principles work very nicely
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for someone with insomnia,
most especially if you are the
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type of person who
has alterations between
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periods of insomnia and then
periods of time when you sleep
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a great number of hours trying
to catch up on your sleep.
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The way that wake therapy
works is that you stay up
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all night, one night, you
do not allow yourself to sleep,
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you keep yourself
busy, you keep the lights on,
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you keep whatever you need
to do to stay awake and active,
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you do not allow yourself
any napping during the course
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of the next day, you should
be physically active, spend time
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out doors, and by the time bed
time comes around the next night
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the bed time should be early
at least 9:00, and you should be
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headed right to bed at
9:00 turning out the lights,
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and trying then to go to sleep.
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If you can't fall
asleep, get back up, stay awake,
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and make yourself stay awake,
light on activity, this is
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intended to try to
reset the sleep cycle,
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yeah! it's almost like fasting
like we do for dietary purposes,
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it's almost a fast of
sleep, to help reset the clock
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and they say that if
you get back into sleep,
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and sleep for a period
of time, when you wake up
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like the individual that you
were speaking about the nurse
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that you had worked with in
the past, get up turn on the
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lights, go and then eventually
the theory is behind this plan
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that you will become physically
tired, mentally tired,
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and your body will begin
expecting this earlier bed time
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and eventually you will
be able to sleep for longer
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periods of time.
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- So let me review,
the first thing that you do
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is simply don't
go to bed one night,
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- Yes!
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You stay up all night, but you
do not allow yourself to sleep
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Not even to dose the
next day, you have to stay
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physically active and on
your feet long enough so you are
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completely tired
by the next evening.
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- Yes!
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- Then you go to
bed a little earlier.
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- Yes, at least by 9:00,
you want the sleep that you get
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that night to be within
those most important hours
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before midnight, so plan to
be in bed earlier than when you
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normally would and hopefully
you will be able to go to sleep
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after one night of wake therapy.
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- So the idea is to reset
the circadian rhythm, -Yes!
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or the sleep cycle. - Yes.
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- Do you know what success
rate they have had with it?
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- I have no idea, they've
had wonderful success with this
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in individuals with depression,
that's because during the hours
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of wakefulness, serotonin
production is increased.
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But then in individuals
who have periods of insomnia
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alternating with
periods of long hours of sleep
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that is when their serotonin
production gets all messed up
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the production of
other important hormones
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get messed up.
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- Now I suppose that it would
be good if they were exposed to
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sunlight, during
their time of wakefulness as
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much as possible.
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- It was recommended
in the therapy that maybe
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light actually... -
You know one of the reasons
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for that is that melatonin
is sort of primed by sunlight.
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and melatonin can be
changed into serotonin,
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melatonin and serotonin,
they are similar chemicals,
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and so they are
relatives and can be helpful,
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and the serotonin is the good
disposition, good cheerfulness,
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good sleep hormone,
neuro- hormone produced by
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the nerves of the brain.
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Well it sounds very interesting,
I plan to give that a trial
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for somebody who might like to
give that kind of thing a trial.
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Certainly there are a lot of
people who struggle with sleep
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they want to sleep, they pray
for sleep, they work for sleep,
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but they probably don't
know how, so this might be
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the answer to some
people for their sleeplessness.
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- Something to at least try.
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- Thank you so much Rhonda
I appreciate your research
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on that and
presenting that for us.
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Well there are so many
things that are helpful in
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sleep fullness that I
would like to mention a few.
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One of those things that we
can say is very good is certain
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herbal remedies, one
of those is cat-nip tea,
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another is hops tea,
both of those are relaxing,
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they are a bit sedative,
they don't get rid of pain,
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but they do make the
person sedate, vitamin D is also
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very helpful as a
sedative type of hormone.
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Vitamin D is indeed a hormone,
it is also a nutrient, but
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it's a nutrient hormone, we
get this nutrient hormone from
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exposure of the sun,
exposure to the skin to the sun,
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and the pro-vitamin D changes
to vitamin D, that helps us
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in a number of ways, of
course it helps the bones,
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it helps people who have
diabetes to be a bit better
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in control of their
diabetes, women who are pregnant
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and get exposure to the
sun-light it helps their
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off spring not to have
diabetes as frequently as others
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who do not get
this pre-natal exposure.
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Then another herb that I find
very helpful is St. John's Wort,
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St. John's Wort is rather
famous for it's helpfulness
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in keeping people
from being depressed.
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Some research has been
erroneously published saying
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that it does no good at
all, but I believe these people
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have simply not had a
good experience with the use of
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St. John's Wort, it is quite
helpful in cases of depression,
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of course not the kind that is
a psychotic type of depression.
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And then as a sleep producer
it can be used as a tincture
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or as a tablet or as a tea,
if it is used as a tincture,
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then I would recommend for
those who generally fall asleep
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quickly, but wake up in a few
hours and can't go back to sleep
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I recommend for them
that they take a half dose,
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whatever the dose is on
the side of the package,
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take a half of that dose, one
half dose before you go to bed
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with the hope that you will
prolong the time that you would
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stay asleep the first time, then
if you wake up say 12, 1, or 2,
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then take the full
dose, and go back to sleep.
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Since most tinctures,
which you might be taking if you
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take it in the middle of
the night, the tincture may be
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not very good tasting,
then you should drink some water
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with it, now drinking water
during the night is very helpful
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because it dilutes the
blood and by diluting the blood
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it makes a condition that
keeps the blood from clotting
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inside a persons blood vessels,
so that has a two fold effect
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on your health, one
is it promotes sleep,
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and the second is it
helps you not to get a stroke or
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a blood clot.
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Now St. John's Wort is said to
cause people to photo sensitive
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and that is true but apparently
only if you are blue eyed
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and fair skinned, now a
lot of people are not blue eyed
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or fair skinned, and these
individuals apparently have
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no problem in the sun
after taking St. John's Wort.
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I always tell people who
are blue eyed and fair skinned
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if I tell them they
should take St. John's Wort,
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I always tell them that it
would be good for them to avoid
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the sun, but up to now
I've never had who has had
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any problem with the sun
after taking St. John's Wort
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and I've recommended
it for dozens of people.
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So I think it's probably not
the big problem that it has been
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said to be.
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Now another thing very good
for sleeping is called skullcap,
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another one is passion
fruit, or passion flower,
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this very nice herb is
sedative it also produces sleep,
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Valerian root, Valerian root
is said by some to be extremely
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powerful, possibly toxic,
again I have not found it to
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be so, but rather to be quite
mild and to quite beneficial
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in all ways and
not at all toxic,
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I've never had anyone who
had the slightest toxicity
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with Valerian root.
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Some people will become allergic
to an herb just as some people
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will become allergic to a food,
if they do then they should
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simply stop using that
particular herb or that
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particular food
as the case might be.
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Now Valerian root has
an organic acid in it named
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Valeric acid, it's one
of the nutrients just like
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ascorbic acid is
one of the vitamins,
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a very important nutrient
for us, and so this acid
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is something that people
could become allergic to.
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There are many herbs,
many many herbs that are
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sleep inducers and if
you have a problem sleeping,
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you may want to combine two
or three of these herbs, but
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as a general rule a single
very good herb is all you need
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and in fact a single very
good herb may be better than two
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or three good herbs, because
one may be much more effective
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in calming the nervous
system and doing exactly what
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you need to have done.
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I have asked Dr. Don Miller
to join me and talk something
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about circadian rhythms,
I know that you have some
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experience with jet lag. - Yes
00:13:17.58\00:13:19.93
- Jet lag has to do
with our circadian rhythms,
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circa meaning around like
circus or circle, dia meaning
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day so it's our pattern
or our rhythm around a day.
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- Well what do you
know about jet lag?
00:13:33.78\00:13:36.18
- I'm an expert on having
jet lag I don't know if I'm an
00:13:36.21\00:13:40.52
expert on talking about jet
lag but I have had experience,
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I know what helps me, I
know some of the things that
00:13:43.74\00:13:47.15
will exacerbate the problems
you have when you are in jet lag
00:13:47.18\00:13:51.63
situation.
00:13:51.66\00:13:52.63
Let's just first talk a little
bit about circadian rhythm
00:13:52.65\00:13:56.28
type of a thing, our
bodies run on a certain pattern,
00:13:56.31\00:14:00.74
or a certain rhythm, we
have a circadian rhythm,
00:14:00.77\00:14:03.45
we have a weekly
rhythm they are finding out,
00:14:03.48\00:14:05.77
we have a monthly
rhythm, women are more familiar
00:14:05.80\00:14:10.29
with that than men, but
we also have it ourselves
00:14:10.32\00:14:12.83
so there are many
different types of rhythms.
00:14:12.86\00:14:14.94
Our body sort of
peaks at certain points,
00:14:14.97\00:14:18.12
and then we have our low
points of the day, our nadir's
00:14:18.15\00:14:23.29
which is called, which usually
happens around 2:00 or 3:00
00:14:23.32\00:14:27.10
in the morning, one of the
things I recommend when I teach
00:14:27.13\00:14:30.52
natural remedies at Uchee
Pines or anywhere in the world,
00:14:30.55\00:14:33.42
is that at night time
it is a time for darkness,
00:14:33.45\00:14:36.34
God planned it this
way the lights are out.
00:14:36.37\00:14:38.80
I have found this to be my
experience, even a bright moon
00:14:38.83\00:14:43.01
does not affect me, as long as
it's the light that God gave us
00:14:43.04\00:14:46.25
but if we ourselves
turn on artificial lights,
00:14:46.28\00:14:49.09
science is telling us it
resets circadian rhythms.
00:14:49.12\00:14:53.34
So I agree very much with
Dr. Thrash that when you wake up
00:14:53.37\00:14:57.27
in the night time to have
to use the toilet, we always
00:14:57.30\00:15:01.65
recommend you try to replace
at least five ounces of water
00:15:01.68\00:15:05.06
for what you just lost,
which therefore keeps your blood
00:15:05.09\00:15:09.94
from becoming to
thick preventing strokes,
00:15:09.97\00:15:13.52
heart attacks, and other things.
00:15:13.55\00:15:15.05
But when you are getting that
water, don't turn on the light
00:15:15.08\00:15:19.16
as a matter of fact when
you are going to the bathroom
00:15:19.19\00:15:21.07
don't turn on the
lights as far as possible.
00:15:21.10\00:15:24.46
That's why there are certain
things that are very important
00:15:24.49\00:15:27.89
for sleeping at night,
you should have a dark room,
00:15:27.92\00:15:30.43
a cool room, a quiet
room, and a neat room,
00:15:30.46\00:15:34.22
the neatness has a lot to
do with many other things but
00:15:34.25\00:15:36.76
nonetheless that if you are
trying to go to the bathroom
00:15:36.79\00:15:40.38
without turning on lights you
have to make sure you are not
00:15:40.41\00:15:42.40
going to stumble over something
that you left in the middle
00:15:42.43\00:15:45.23
of the floor.
00:15:45.26\00:15:46.23
- What about a little night
light that just fits into a wall
00:15:46.24\00:15:50.51
receptacle, do you thing
that would be acceptable?
00:15:50.54\00:15:53.37
- As long as it's one of those
dark blue ones, or an amber one
00:15:53.40\00:15:56.54
I think it's the white light
really that has the most effect
00:15:56.57\00:15:59.88
upon the brain, so I have
one of those, matter of fact
00:15:59.91\00:16:03.51
they make these new lights
now, I forget the name of them
00:16:03.54\00:16:05.51
but it's a very soft bluish
light that will really fill
00:16:05.54\00:16:10.60
a room, at night time when
you first turn off your light
00:16:10.63\00:16:13.63
you wonder is
that thing on up there.
00:16:13.66\00:16:15.79
You see a very faint glow,
but at night once you've gone
00:16:15.82\00:16:18.70
to bed and your eyes
are completely dilated,
00:16:18.73\00:16:21.82
when you get up at night,
then the light flows in but not
00:16:21.85\00:16:27.43
enough to damage
your circadian rhythm.
00:16:27.46\00:16:29.85
Now it's when we travel
over seas across time zones
00:16:29.88\00:16:33.79
is when we run into a
major problem, because we are
00:16:33.82\00:16:36.60
going to be going into a
time zone which is different
00:16:36.63\00:16:39.13
than where we came
from and all of a sudden our
00:16:39.16\00:16:42.00
circadian
rhythms are upside down.
00:16:42.03\00:16:43.99
Sometimes literally
upside down, when I go to Japan
00:16:44.02\00:16:47.96
we are talking 12
hours, and that is upside down.
00:16:47.99\00:16:51.57
- That's for sure. - And
it's hard really to make a
00:16:51.60\00:16:55.04
real effort to correct that, but
there are some things we can do
00:16:55.07\00:16:59.19
1. A few days
before leaving on the trip,
00:16:59.22\00:17:02.83
get everything done, back
off, start getting as close
00:17:02.86\00:17:08.47
to the schedule as
you are going to be on
00:17:08.50\00:17:10.57
when you get there, if
you are going to be there
00:17:10.60\00:17:12.25
for a period of time.
00:17:12.28\00:17:13.39
When I travel, it's not one of
these, you go there for a couple
00:17:13.42\00:17:16.32
of days or a week, it's
go there for months at a time
00:17:16.35\00:17:19.12
and so I try to start going to
bed earlier, because everywhere
00:17:19.15\00:17:24.26
is going to be time zone if
I go to Japan, it's going to be
00:17:24.29\00:17:27.00
another time zone, but I
usually go to Eastern Europe
00:17:27.03\00:17:30.18
and so if I can go to bed
at 5:00 or 6:00 in the evening
00:17:30.21\00:17:34.61
and get up at 2:00 or 3:00
in the morning, I am almost
00:17:34.64\00:17:37.94
on their schedule.
00:17:37.97\00:17:39.20
- Do you do that an hour earlier
on Friday, two hours earlier
00:17:39.23\00:17:45.82
on Sabbath, three hours earlier
on Sunday and so forth or
00:17:45.85\00:17:49.21
is it like cutting off the
dog's tail all at one time?
00:17:49.24\00:17:53.86
- It depends on what your
schedule is, and many people
00:17:53.89\00:17:57.93
who have the problem with
jet lag, it's because they
00:17:57.96\00:18:00.06
really travel for business,
and their business has them
00:18:00.09\00:18:03.05
working up until the last
minute, and they dash home
00:18:03.08\00:18:06.81
to the airport and they are
gone, and they have had no time
00:18:06.84\00:18:09.12
for this, but it's good to sort
of ease into this thing I think
00:18:09.15\00:18:13.20
just sit there and change your
circadian rhythm an hour at a
00:18:13.23\00:18:15.93
time, rather than a
big chunk at a time.
00:18:15.96\00:18:17.78
Otherwise you are in jet
lag before you even leave.
00:18:17.81\00:18:21.13
- That's for sure.
00:18:21.16\00:18:22.13
- So if we do it this way
and then I find for myself
00:18:22.14\00:18:25.83
it's much easier flying
west than it is flying east,
00:18:25.86\00:18:29.55
because here's what happens,
almost every time when you fly
00:18:29.58\00:18:32.14
east, you leave in the evening
you fly all night which is a
00:18:32.17\00:18:36.21
miniature night, you arrive
in the morning and you are
00:18:36.24\00:18:40.86
expected to do something.
00:18:40.89\00:18:42.14
- But you are
ready to go to sleep.
00:18:42.17\00:18:43.85
- You are ready to go
to sleep, and if you do,
00:18:43.88\00:18:45.72
you are going to wake up
at 9:00 or 10:00 and you are
00:18:45.75\00:18:48.86
going to be laying there in
bed saying where did all that
00:18:48.89\00:18:50.91
sleep go.
00:18:50.94\00:18:52.15
- And what about sleeping
on the airplane when you
00:18:52.18\00:18:55.29
are traveling like
that, does that benefit one?
00:18:55.32\00:18:59.55
- If I am going east,
it would be best for me,
00:18:59.58\00:19:02.91
as soon as I got on
that airplane to go to sleep,
00:19:02.94\00:19:06.27
because I am going to
be seven hours behind them,
00:19:06.30\00:19:10.20
so if I can go to sleep at 6:00
or 7:00 I am almost catching up
00:19:10.23\00:19:15.72
with where there schedule's are,
not quite, but it's going to be
00:19:15.75\00:19:18.15
close, but here is the challenge
unless you have a window seat
00:19:18.18\00:19:22.80
you'll have people crawling
over your body, and unless
00:19:22.83\00:19:26.64
you have a sign around
your neck saying DO NOT DISTURB,
00:19:26.67\00:19:29.34
DO NOT FEED, or anything else,
you have people waking you up
00:19:29.37\00:19:31.66
saying do you want this vegan
meal that we prepared for you?
00:19:31.69\00:19:34.37
- What about eating at
night while you are traveling?
00:19:34.40\00:19:38.85
Of course when you get
there you may be just after they
00:19:38.88\00:19:42.29
have eaten their last meal
so you may be 12 hours or more
00:19:42.32\00:19:46.36
without food.
00:19:46.39\00:19:47.36
- A little fasting
never hurts anybody.
00:19:47.39\00:19:49.85
- And it certainly is helpful
for jet lag I have found,
00:19:49.88\00:19:52.86
I have found that if you
don't eat at all for a whole day
00:19:52.89\00:19:57.86
that I handle
jet lag much better.
00:19:57.89\00:20:00.43
- Well they have
some interesting studies
00:20:00.46\00:20:01.95
coming out of Chicago
where they have a feast, fast,
00:20:01.98\00:20:05.11
feast, fast,
prior to going on a trip
00:20:05.14\00:20:08.10
across a number of time zones.
00:20:08.14\00:20:10.01
One day they eat, we're not
talking about feasting until
00:20:10.04\00:20:13.21
you can hardly move but, having
a good solid three meals or
00:20:13.24\00:20:16.80
two meals in our schedules,
on the fourth day before
00:20:16.83\00:20:20.15
you leave, the third day before
you leave, it's a very light
00:20:20.18\00:20:24.00
meals, and then a feast and
then a fasting type of a meal
00:20:24.03\00:20:27.37
not a total fast but I
like the idea of a total fast.
00:20:27.40\00:20:30.41
Then you get on the
airplane but you have to stay
00:20:30.44\00:20:33.41
well hydrated because it's
very dry up there, you need to
00:20:33.44\00:20:37.26
stay well hydrated, and they
when you get to your destination
00:20:37.29\00:20:40.56
if you are going to a
place like you are flying east,
00:20:40.59\00:20:43.12
it's going to be daylight,
get as much sun as you can.
00:20:43.15\00:20:46.29
Get out and do some exercise,
I like to have nothing scheduled
00:20:46.32\00:20:50.56
my first day, I find many
times that when you arrive
00:20:50.59\00:20:53.41
they want to
feed you right away,
00:20:53.44\00:20:54.93
- Oh yes.
00:20:54.96\00:20:56.10
- And if you fasted the
whole trip so far, that's not a
00:20:56.13\00:20:58.27
bad idea, but then
you've got to get some exercise
00:20:58.30\00:21:00.77
no matter how tired you
are because for me I want to
00:21:00.80\00:21:04.58
stay awake until it's time to
go to bed, that I'm going to be
00:21:04.61\00:21:07.52
on schedule for the rest of my
trip there and as fast as I can.
00:21:07.55\00:21:11.65
Coming back the other way
it's an incredibly long day
00:21:11.68\00:21:14.72
and usually I stay awake
because I don't sleep real well
00:21:14.75\00:21:17.67
in the airplanes, I
land in America, it's already
00:21:17.70\00:21:21.25
this afternoon, by the time I
get to Uchee Pines it's evening
00:21:21.28\00:21:24.39
and I can go to bed right then.
00:21:24.42\00:21:26.83
I will find that when I am
in jet lag for at least a week
00:21:26.86\00:21:32.49
when I have flown west,
I will want to go to bed
00:21:32.52\00:21:36.08
between 7:00 and 8:00 at
night, I am very tired then,
00:21:36.11\00:21:39.97
and I will wake up at my 4:00
or 5:00 in the morning time.
00:21:40.00\00:21:43.90
When I fly the other way,
it will take me, they say it
00:21:43.93\00:21:48.46
takes the body at least a
month to recover from jet lag,
00:21:48.49\00:21:53.37
from all the effects that
you don't even feel, but it will
00:21:53.40\00:21:57.76
take me at least two weeks
to get over that feeling...
00:21:57.79\00:22:00.45
Like sometimes I think did
I get some disease over there
00:22:00.48\00:22:05.12
what happened to me?
00:22:05.15\00:22:06.38
- Am I even
going to be well again?
00:22:06.41\00:22:07.85
- That's exactly the feeling,
will I ever feel normal again
00:22:07.88\00:22:11.77
it's a terrible feeling,
but it comes with the business.
00:22:11.87\00:22:15.25
Here is what I find, if
I'm doing everything that I can
00:22:15.29\00:22:18.72
I'm doing what God wants
me to do, and I pray to God
00:22:18.75\00:22:22.81
all the time I am
doing what He wants me to do,
00:22:22.84\00:22:24.80
He has mercy and He has grace
that will cover me when I am
00:22:24.83\00:22:30.38
in these situations where there
is nothing else I can do Lord
00:22:30.41\00:22:33.94
but fly to these countries,
because this is where I believe
00:22:33.97\00:22:36.82
you are sending me, but
if I am in that process,
00:22:36.85\00:22:40.78
fudging a little bit, and doing
my own thing, His Grace cannot
00:22:40.81\00:22:45.02
cover me quite as well, God is a
good God and He takes good care
00:22:45.05\00:22:49.26
of me and so I try to get
sunlight when I need sunlight
00:22:49.29\00:22:53.16
darkness when I need
darkness, and I find that in my
00:22:53.19\00:22:56.08
circadian travels and my
jet lag travels I recover a lot
00:22:56.11\00:23:01.43
better than if I would
just do anything I wanted.
00:23:01.46\00:23:06.88
- Now let me ask you have you
ever heard of taking melatonin
00:23:06.91\00:23:10.71
for jet lag?
00:23:10.74\00:23:12.28
I have and I have even
tried it, how did it work?
00:23:12.31\00:23:15.27
I don't really feel that
much of a difference for myself
00:23:15.30\00:23:18.50
I feel like if I do the
other things that are important
00:23:18.53\00:23:21.88
let my body build it's own
natural melatonin by being on
00:23:21.91\00:23:24.98
a good schedule before,
getting plenty of sunlight,
00:23:25.01\00:23:27.78
when I get to my destinations,
when it's time to get up
00:23:27.81\00:23:30.35
and I find that my body
will produce whatever it needs.
00:23:30.38\00:23:34.05
I remember one time I
flew from Cincinnati to Tokyo
00:23:34.08\00:23:41.92
that's a long flight,
we're talking about 15 hours in
00:23:41.95\00:23:45.07
in the air, within 2 hours
of landing in Tokyo I've got my
00:23:45.10\00:23:49.35
first lecture, it's
in the evening time.
00:23:49.38\00:23:52.40
They take me to a hotel, I
unpack, take a quick shower,
00:23:52.43\00:23:57.97
I get dressed, they come
pick me up, as soon as they
00:23:58.00\00:24:00.71
pick get in the
vehicle, [snoring] I am comatose
00:24:00.74\00:24:04.48
they get me to... It was a
health food factory that I was
00:24:04.51\00:24:09.91
speaking to all the
workers, they get me there, and
00:24:09.94\00:24:13.08
grace kicked in I was
wide awake I was alert,
00:24:13.11\00:24:16.21
I could look at the people,
I could talk to the people,
00:24:16.24\00:24:18.98
my mind was working I
could answer the questions,
00:24:19.01\00:24:21.66
it was wonderful, it was great,
it was a solid two hour lecture.
00:24:21.69\00:24:25.94
Back in the vehicle, as soon
as I'm in the vehicle, [snoring]
00:24:25.97\00:24:29.34
comatose again.
00:24:29.37\00:24:31.34
Drug me into my room, I got
into my bed and went to sleep
00:24:31.37\00:24:36.58
and still but even with that
it took me those couple of weeks
00:24:36.61\00:24:40.85
to finally get back to
completely normal again.
00:24:40.88\00:24:43.54
But I've got to make sure
that I get plenty of exercise,
00:24:43.57\00:24:45.96
drink plenty of
water, get to bed on time,
00:24:45.99\00:24:49.59
do what I know to do,
because God will not cover our
00:24:49.62\00:24:54.76
willful ignorance,
our willful disobedience
00:24:54.79\00:24:57.59
of His laws of health.
00:24:57.63\00:24:59.04
- Thank you so much for
talking with us about this
00:24:59.07\00:25:02.61
very important thing of
circadian rhythms and jet lag.
00:25:02.64\00:25:06.92
With so many people traveling
these days we do have a lot of
00:25:06.95\00:25:11.55
need for
understanding about jet lag.
00:25:11.58\00:25:14.33
Now I have a few top
points that I would like to make
00:25:14.36\00:25:18.24
concerning insomnia, one is
that the definition of insomnia
00:25:18.27\00:25:24.30
that is any sleeplessness
that interferes with our normal
00:25:24.33\00:25:30.66
pattern and that makes us
feel not good when we are in the
00:25:30.69\00:25:35.08
next day.
00:25:35.11\00:25:36.55
It is estimated that 30% of
our population do suffer from
00:25:36.58\00:25:42.03
serious insomnia, and more than
60% of our population will be
00:25:42.06\00:25:47.38
insomniac at sometime
during their lifetime.
00:25:47.41\00:25:51.47
They may not be more than
a week or a month, but during
00:25:51.50\00:25:57.82
some time they will
suffer from insomnia.
00:25:57.85\00:26:00.56
There are two forms of
insomnia, one is acute insomnia,
00:26:00.59\00:26:05.00
and that is the one that occurs
when you have something to
00:26:05.03\00:26:09.18
worry about or something
big that you are thinking about
00:26:09.21\00:26:13.26
and you think about that instead
of sleeping, that's called
00:26:13.29\00:26:17.55
acute insomnia, but the chronic
insomnia is the insomnia that
00:26:17.58\00:26:23.12
comes on and lasts for
more than a month or two,
00:26:23.15\00:26:28.64
then you have chronic insomnia.
00:26:28.67\00:26:31.23
Chronic insomnia is far
more difficult to treat than
00:26:31.26\00:26:35.27
acute insomnia, so
when we are dealing with
00:26:35.30\00:26:39.20
chronic insomnia there are
several things that we can do.
00:26:39.23\00:26:43.77
We should remember the herbal
remedies, another is we should
00:26:43.80\00:26:48.22
remember always to eat lightly
especially at the last meal
00:26:48.25\00:26:52.28
of the day, and I have
discovered in treating patients
00:26:52.31\00:26:56.73
with insomnia that if the
last meal of the day includes
00:26:56.76\00:27:01.96
no more than two items, let's
say potatoes and some bread
00:27:01.99\00:27:07.57
just two items, that that nights
sleep will be much better.
00:27:07.60\00:27:12.16
If the person wears no
tight bands not even shorts
00:27:12.19\00:27:16.46
or panty bands around the
waist that can also help them
00:27:16.49\00:27:20.47
a great deal.
00:27:20.50\00:27:21.73
Then another thing is
some exposure to sunlight,
00:27:21.76\00:27:25.82
the last time the sun shined
and since sun doesn't shine
00:27:25.85\00:27:30.09
every day, when it does
shine you should make certain
00:27:30.12\00:27:33.99
that you do get out into it.
00:27:34.02\00:27:35.49
The Bible said that the
Lord giveth His beloved sleep
00:27:35.52\00:27:41.97
that's sleep of
several different kinds,
00:27:42.00\00:27:44.79
and one kind is the
kind that we have at night,
00:27:44.82\00:27:48.74
so I hope that these simple
tips that we have given you
00:27:48.77\00:27:52.03
will help you to have
always a good night of sleep.
00:27:52.06\00:27:55.64