Welcome my friends to
our last Secrets to Wellness.
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We're on our last program
and I've enjoyed giving this
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so much because I know
if you follow these secrets
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to wellness, that you truly
will live longer healthier and
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happier. So we have covered:
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Water and the
benefits of water on the inside
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and on the outside.
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And now this
topic is on "Sleep."
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And to be healthy,
we need restoring rest.
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We need that restoring
rest and refreshing rest
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and adequate sleep our two
aspects of God's prescriptions
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for good health.
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So this is another prescription,
another natural remedy
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for good health.
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So that's something we
all need and according to the
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National Institute of Health,
the average adult sleeps less
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than seven hours per night.
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So most people don't
even get enough sleep,
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so we are going to find
out in this presentation
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how much sleep we
actually need to keep healthy.
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So are you feeling tired
sometimes, or even constantly?
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Are you
constantly feeling tired?
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Well, many many people
are actually sleep deprived.
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So what are the
causes of sleep deprivation?
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Well, entertainment,
people are staying up late
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with entertainment.
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And television, television is
keeping them up late at night.
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Or even the internet. A lot
of people are on the internet
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surfing the internet till
the wee hours of the morning.
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And yes there are still
some people who are overworking.
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But there are other
people who have a very sedentary
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lifestyle. They are not
getting out in that wonderful
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sunshine and fresh air that
we talked about that we need
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so desperately.
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They're not getting
enough exercise during the day
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they're not getting
those muscles moving and
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they're not getting that 30
minutes a day for 5 day a week
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so they are not
sleeping as well.
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And yes, some people
are eating late at night
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and that too
affects our restful sleep.
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So there are effects
of Sleep Deprivation,
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We've learned the reasons...
many reasons why people have
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Sleep Debt but what are
the effects of Sleep Debt?
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Well, everything we do is
affected by our Sleep Debt.
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And even our relationships.
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So our learning is affected,
we don't learn as well.
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And that's why children
who do not get enough sleep,
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don't do as well in school.
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And even our reasoning.
Sometimes have you just thought
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they're just not
being reasonable?
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But maybe that person
did not get enough sleep
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the night before.
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And our safety, people driving
on the road and falling asleep.
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And our efficiency at
work, and even our communication
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skills with others and of course
our relationships are affected
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by Sleep Debt as well.
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And even our moods are affected.
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Sometimes we are up
and sometimes we are down
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because we have not
gotten enough sleep.
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Irritability increases
significantly when we have
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Sleep Debt, we're just much more
irritable than if we have had
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a good night's sleep.
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And of course our
work performance decreases.
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We don't get the job done
and everything seems to pile up
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in the office until we
just feel so frustrated,
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all because we
haven't gotten enough sleep.
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And when we have Sleep
Deprivation my friends,
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our highest mental functions
are compromised as well,
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so even our mental functions
are affected by Sleep Debt.
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In fact there is the general
slowing of mental processes
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and we even have difficulty
in concentrating when we
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haven't gotten enough sleep.
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And short term
memory is the most affected,
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we may remember and
have long term memory
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but our short term memory is
the most affected by Sleep Debt.
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And Sleep Deprivation
also decreases our endurance.
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We don't have that endurance to
do that swimming or exercising
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and all of things that we
should be doing to keep our body
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in good health.
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It's not a luxury my friends,
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So if we are going to
live to that healthy 100
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and we're going to have
good health and be happier
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and healthier, we
need good restoring rest
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but science has actually divided
sleep into two major types.
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We're going to talk
about those two types,
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first we have what
we call non-REM sleep
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which is light at first and
then it moves into three stages.
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There is stage one,
two and then a deep sleep
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and then we have
REM, or Rapid Eye Movement
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which is the
dreaming stage of sleep.
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That means you just kind of fall
asleep and if you hear a noise
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or someone bangs a door, you
wake up because you are in that
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first stage of sleep.
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But we gradually transition
into deep non-REM sleep
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and during this stage the
body renews and repairs itself.
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So that's why it's so important
my friends to get in the
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non-REM sleep of all three
stages because that deep sleep
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is so important because
that is when we actually
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repair the body.
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So when we go into that
deep sleep, the body actually is
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able to fight against infection.
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And following deep sleep, the
deep non-REM sleep, we move into
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what we call REM
sleep or Rapid Eye Movement
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and this is the sleep
when we have dreaming.
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This is when dreaming occurs
and that's very good because
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that restores the mental part.
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So we have the non-REM deep
sleep when we actually repair
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the body and then
we have the REM sleep
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which restores the mind.
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So we need to have time
for all of that to take place
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and it is REM sleep
that actually facilitates
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the learning and the
memory so our bodies must get
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to that stage and it takes time.
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And when we only sleep a few
hours, there's not enough time
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to enter that deep sleep
and REM sleep, the last stage.
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So how do you
sleep so important?
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So just as we need to eat a
good diet, just as we need to
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take those good deep breaths,
just as we need to drink that
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wonderful beverage called water,
we need good restoring sleep.
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And studies have consistently
shown that sleep plays
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a vital role in promoting
physical health, longevity,
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and emotional well-being.
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So this is another one of God's
natural remedies my friends,
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good restoring sleep.
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And during sleep, both
the body functions and the
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mental functions are restored.
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So that's when we really restore
the body and that's when we
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restore the mind when we
have that sleep, the non-REM
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and the REM sleep.
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So, science has actually
shown that one of the reasons
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that people have a lot of pre-
diabetes, diabetes 2, is because
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our whole body is affected and
the process of carbohydrates,
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all of that is
affected by lack of sleep.
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Isn't it amazing how these
natural remedies that we're
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talking about are so important
to really restore our health?
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A National SleepFoundation
2005 reported this.
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Look at all these hosts my
friends of physical conditions
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that are affected by insomnia
or just not getting enough
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adequate rest because we
haven't gone to bed on time.
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So we need to discipline
our- selves to make sure we are
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getting that
good restoring rest.
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And sleep deprivation
weakens the immune system
00:11:22.51\00:11:27.08
contributing to disease.
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So we contribute to
these chronic diseases when we
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have Sleep Debt, so we need
to make sure that we are getting
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good rest every night.
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There it is again. We're seeing
this throughout the entire
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program, that all of
these natural remedies
00:11:55.58\00:11:59.11
actually builds
the immune system.
00:11:59.15\00:12:00.98
And unless we have a
strong immune system,
00:12:01.02\00:12:03.79
it's very difficult to ward off
some of these chronic diseases.
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And so rest rejuvenates
and rebuilds the entire body
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my friends. Rest enables us
to function at optimum capacity
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and yes, sleep even
slows the aging process.
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That's wonderful, isn't it?
00:12:24.87\00:12:26.41
That's good news. Sleep is one
of the best anti-aging secrets.
00:12:26.44\00:12:31.88
Another secret
is sleep my friends,
00:12:31.91\00:12:34.92
to sleep and
rest good every night
00:12:34.95\00:12:37.55
and getting one's
beauty rest is literally true,
00:12:37.59\00:12:41.32
that is true, we need that.
00:12:41.36\00:12:43.59
So how much sleep
do we need you ask?
00:12:43.63\00:12:45.86
Well how much sleep do we need?
00:12:45.89\00:12:47.56
So how do you know
which category you are in
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is the question?
00:13:11.12\00:13:12.45
Are you in a majority
who needs 7 1/2 to 8 hours?
00:13:12.49\00:13:17.69
Or are you in even a
minority of 6 1/2 to 7/1/2?
00:13:17.73\00:13:21.90
There weren't very
many in that category.
00:13:21.93\00:13:24.13
Most of the people
needed at least 7 1/2 to 8,
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but then there's another
minority that needed 8 1/2 to 9.
00:13:27.90\00:13:32.44
Well, let's discover right
here on 3ABN how much you need
00:13:32.47\00:13:38.28
and which category you are in.
00:13:38.31\00:13:40.82
How much sleep do you
really need and how much sleep
00:13:40.88\00:13:47.22
is going to determine whether
you have good health or not.
00:13:47.26\00:13:53.56
So how do you know if
you are getting enough sleep?
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Well, if you are
sleeping during the day,
00:13:56.73\00:13:59.33
if you are sleeping and
falling asleep no matter what
00:13:59.37\00:14:02.70
you are doing during the day,
you haven't gotten enough sleep
00:14:02.74\00:14:05.64
my friends.
00:14:05.67\00:14:07.01
And if you are sleepy
when you are studying,
00:14:07.08\00:14:09.74
you pick up the book
and you keep falling asleep
00:14:09.78\00:14:13.42
and you are nodding off, then
you haven't gotten enough sleep.
00:14:13.45\00:14:18.12
And if you feel
sleepy in the classroom,
00:14:18.15\00:14:21.39
you're going to class,
the teacher is teaching and
00:14:21.42\00:14:26.70
you all of a sudden feel
like you need to fall asleep,
00:14:26.73\00:14:29.63
you haven't gotten enough sleep.
00:14:29.66\00:14:31.07
And friends if you are
sleeping right now while you are
00:14:31.10\00:14:35.10
watching me on 3ABN, you can
be sure that you have not gotten
00:14:35.14\00:14:40.94
enough sleep the night before.
00:14:40.98\00:14:42.98
So that's how you simply tell
whether you have Sleep Debt...
00:14:43.01\00:14:47.28
If you are feeling
sleepy during the day,
00:14:47.32\00:14:49.45
then you haven't
gotten enough sleep.
00:14:49.48\00:14:51.42
We need to be just like
these children who get up so...
00:14:51.45\00:14:55.06
with all the energy
and a vivacious spirit
00:14:55.09\00:14:59.49
and they go all day and
then they rest and sleep so good
00:14:59.53\00:15:04.57
at night. We should
be like that as well.
00:15:04.60\00:15:06.94
If you wake up
feeling rested and energetic
00:15:06.97\00:15:11.21
then you have
gotten enough sleep.
00:15:11.24\00:15:14.11
So pretty simple
isn't it. Pretty simple.
00:15:14.18\00:15:17.48
So let's look at some
suggestions for sleeping better.
00:15:17.55\00:15:21.55
Well one is,
00:15:21.58\00:15:23.05
Going to bed at the same time
and getting up at the same time
00:15:26.09\00:15:30.26
every morning.
00:15:30.33\00:15:31.66
We need to also eat on time.
00:15:34.30\00:15:36.50
If you are eating late at night
and then trying to go to bed,
00:15:36.53\00:15:40.00
you are going to toss and
turn and you know maybe even
00:15:40.04\00:15:44.01
have some bad dreams and
yes we do need that REM sleep
00:15:44.07\00:15:48.18
and that last
stage, but eating at night
00:15:48.21\00:15:51.01
can hinder actually a
restful night of sleep.
00:15:51.05\00:15:55.02
So we need regular meals my
friends with nothing between.
00:15:55.05\00:15:59.02
In fact
00:15:59.05\00:16:00.49
And they reported this.
00:16:09.66\00:16:11.20
So eating at the wrong
times and especially at night
00:16:20.38\00:16:24.08
is when we really have that
weight gain and that leads to
00:16:24.15\00:16:29.58
of course obesity and
obesity leads to all of these
00:16:29.62\00:16:33.39
chronic diseases.
00:16:33.46\00:16:34.86
So we need to make sure
we are emptying the stomach
00:16:51.94\00:16:56.61
at night and you will my
friends sleep more soundly.
00:16:56.64\00:17:00.95
If your stomach is full
and there is undigested food
00:17:00.98\00:17:04.89
it would be difficult to
get the good sound sleep.
00:17:04.92\00:17:08.56
And especially my friends, it
it is filled with all those fast
00:17:08.59\00:17:13.66
foods that aren't
so healthy for us.
00:17:13.73\00:17:16.56
So we need...because
they take longer to digest...
00:17:16.60\00:17:20.34
you see if you are eating all
that high fat and high sugar,
00:17:20.37\00:17:23.41
it's going to take longer
to eliminate it from the system
00:17:23.44\00:17:27.51
and you won't have
a good sound sleep.
00:17:27.58\00:17:30.68
And avoid stimulants, stimulants
such as caffeine and nicotine.
00:17:30.75\00:17:36.58
In fact a Harvard Medical
School Special Health Report
00:17:36.62\00:17:40.99
Page 15 reported this...
00:17:41.02\00:17:43.09
In fact I have that
with me on this program
00:17:43.12\00:17:47.00
It's a Harvard Medical School
Report and you might wonder
00:17:47.03\00:17:51.77
why I have so many things from
Harvard up here because they do
00:17:51.80\00:17:55.87
wonderful current studies, but
also I get their Special Report
00:17:55.90\00:18:01.41
and this one is
on improving sleep.
00:18:01.44\00:18:04.85
I want to know how to improve
sleep and I know you do too.
00:18:04.88\00:18:08.62
So this is very
helpful and this is what
00:18:08.65\00:18:11.82
Harvard University
Medical School reported.
00:18:11.85\00:18:15.29
And so it's reported that
caffeine affects our sleep.
00:18:30.94\00:18:37.05
And for some people a single...
and this is also reported
00:18:37.08\00:18:40.82
by the study Harvard University
Medical School reported on.
00:18:40.85\00:18:44.99
For some people, a single
cup of coffee in the morning
00:18:45.02\00:18:49.56
means a sleepless night.
00:18:49.59\00:18:51.56
So we need to actually eliminate
that caffeine if we are
00:18:51.59\00:18:55.80
going night's rest.
00:18:55.83\00:18:58.70
And then some people
might need to take a nap.
00:18:58.73\00:19:01.60
If you haven't gotten enough
sleep, even a 15 to 30 minute
00:19:01.64\00:19:05.91
nap will restore you
to get through the day
00:19:05.94\00:19:09.08
but we need to make sure
that we don't nap too long
00:19:09.11\00:19:13.25
because if you nap
for a few hours, you won't
00:19:13.28\00:19:15.82
sleep at night as well.
00:19:15.85\00:19:17.65
But exercise daily
and you will sleep better,
00:19:17.69\00:19:21.96
so that remedy of exercise
is so important not only for
00:19:21.99\00:19:26.03
to strengthen our body but also
for us to sleep better at night.
00:19:26.06\00:19:31.00
And don't work in your
bed, work in the office.
00:19:31.03\00:19:36.10
That's the place to do your
work, some people take their
00:19:36.14\00:19:39.07
work to bed with them and
it's important to make sure
00:19:39.11\00:19:42.01
that you are not working
when you should be sleeping.
00:19:42.04\00:19:44.98
That's not the time to
discuss these problems.
00:19:48.92\00:19:51.75
And take a warm bath and
relax, a bath is so relaxing
00:19:51.79\00:19:56.06
and sleep in a dark quiet
room, this will help you to have
00:19:56.09\00:20:01.33
a good night's rest and
remember that old saying,
00:20:01.36\00:20:05.30
it's true," Early to Bed,
Early to Rise, my friends,
00:20:05.33\00:20:09.20
makes a Man or Woman
Healthy, Wealthy and Wise."
00:20:09.24\00:20:13.74
So getting to bed a little
earlier and getting up early,
00:20:13.78\00:20:17.21
may also be a key for
you to have better health.
00:20:17.25\00:20:22.25
So trust in God
and pray because I know
00:20:22.28\00:20:25.85
that we can't do
these things on our own,
00:20:25.89\00:20:28.06
but we can when God
is there to help us.
00:20:28.09\00:20:31.99
And we need daily sleep and
we need a weekly rest as well
00:20:39.60\00:20:45.41
and that's why my friends
our loving Creator has built
00:20:45.44\00:20:49.18
into the structure of our beings
a biological time clock...
00:20:49.21\00:20:53.88
God has put a biological
time clock a seven day cycle
00:20:53.95\00:20:58.09
is built into the
very fabric of our being.
00:20:58.12\00:21:00.99
In fact so much so
that that seven day cycle
00:21:01.02\00:21:04.33
affects even our sleep.
00:21:04.36\00:21:06.56
For example, if we get
only four hours one night
00:21:06.59\00:21:10.37
and then we get ten
hours the next night,
00:21:10.43\00:21:13.30
we have to add that together
and divide by two nights
00:21:13.34\00:21:17.47
of sleep. So that's 14
hours, so that means you have
00:21:17.51\00:21:21.31
seven hours, but if you
come to the end of the week,
00:21:21.34\00:21:24.85
then it's like
withdrawing money from the bank.
00:21:24.88\00:21:28.72
You are taking it out
and you can't put it back
00:21:28.75\00:21:31.69
In that seven day cycle,
you need to add up to the
00:21:31.72\00:21:35.22
entire amount that
you need for the week.
00:21:35.26\00:21:37.73
God has given us a seven day
cycle that's built right into
00:21:37.76\00:21:41.83
the very fabric of our beings...
00:21:41.86\00:21:44.00
It's so important, so
find some place that you can
00:21:57.28\00:22:02.12
go to church on the
Sabbath and rest and take that
00:22:02.15\00:22:06.96
weekly rest that is so needed.
00:22:06.99\00:22:09.02
God's Sabbath
is a haven of rest,
00:22:09.06\00:22:12.73
it's a defense against
unending work and so here is
00:22:12.76\00:22:17.60
your prescription... I'm going
to have several of them for
00:22:17.63\00:22:20.50
you today and one, our
prescription for wellness
00:22:20.54\00:22:24.31
is right here, it's all wrapped
up in these 8 natural remedies
00:22:24.34\00:22:30.41
for wellness.
00:22:30.45\00:22:31.78
This is what will
keep you well my friends.
00:22:31.81\00:22:34.08
Water-getting adequate
water every day drinking those
00:22:34.12\00:22:38.72
8- 8 oz. glasses of water
and bathing on the outside
00:22:38.75\00:22:44.19
and in keeping the body cleansed
on the inside and the outside.
00:22:44.23\00:22:47.83
And then Exercising,
making sure whatever exercise
00:22:47.86\00:22:51.87
you enjoy, get out
there and exercise.
00:22:51.90\00:22:54.90
And then, the Power of Love.
00:22:54.94\00:22:57.24
Do something nice for
someone else and you will find
00:22:57.27\00:23:00.61
that it will
improve your own health.
00:23:00.68\00:23:03.01
And Trust in God,
trusting in God is so important.
00:23:03.04\00:23:07.95
And then live a lifestyle
of abstaining from everything
00:23:07.98\00:23:11.75
that is harmful like
alcohol, tobacco, caffeine,
00:23:11.79\00:23:15.92
and use moderately
that which is good.
00:23:15.96\00:23:18.86
And then in Nutrition.
00:23:18.89\00:23:20.70
Make sure you are
getting a good nutritious diet.
00:23:20.80\00:23:24.93
We all need my friends,
those fruits and vegetables
00:23:24.97\00:23:29.67
that are so
important to keep us healthy.
00:23:29.70\00:23:32.21
And we need also those
grains and those carbohydrates
00:23:32.24\00:23:37.21
that we find in fruits
and vegetables and grains...
00:23:37.25\00:23:39.85
And then, Environment.
00:23:39.88\00:23:42.42
Make sure you get out and
take that good walk in the fresh
00:23:42.45\00:23:47.22
air.. among the trees
because there's health giving,
00:23:47.26\00:23:50.29
life giving
properties in the trees.
00:23:50.33\00:23:52.36
And then, we talked
about Sunshine, where it's so
00:23:52.39\00:23:56.20
important to get
adequate amounts of sunshine
00:23:56.23\00:23:58.97
to get the Vitamin D that
we need and most people have a
00:23:59.00\00:24:03.84
low level of vitamin D...And
although it may help some,
00:24:03.91\00:24:08.68
if you are really low...but
we really need to make sure
00:24:08.71\00:24:12.01
that we are getting our
vitamin D from the sun...
00:24:12.05\00:24:14.95
And then of course, we
need this Restorative Rest
00:24:14.98\00:24:18.82
that we are talking about.
00:24:18.85\00:24:20.19
So make the right choices
my friends, do all of these
00:24:20.26\00:24:24.49
things, it's all of
them combined together
00:24:24.53\00:24:27.30
that is going
to keep us healthy.
00:24:27.30\00:24:29.86
And so when we
choose to cooperate with God
00:24:38.71\00:24:42.28
and follow His laws of health,
He promises that He's going
00:24:42.31\00:24:47.38
to strengthen us.
00:24:47.42\00:24:48.75
So my friends, those
of you watching by 3ABN,
00:24:48.78\00:24:53.09
I can tell you that I know
God is going to strengthen you
00:24:53.12\00:24:57.86
as you determine to have these
incorporated into your life
00:24:57.89\00:25:02.70
because we shall be for time
and eternity what our habits
00:25:02.73\00:25:07.44
make us.
00:25:07.47\00:25:08.80
So we need to
develop very very good habits
00:25:08.84\00:25:12.34
and now is the time
to develop those habits
00:25:12.37\00:25:15.54
So these are just three
habits to establish my friends.
00:25:43.57\00:25:48.44
And then avoid stimulants.
00:25:48.48\00:25:50.15
Say no, I am not going
to discuss these at night.
00:25:59.45\00:26:02.09
If it's too
complicated or it's a conflict
00:26:02.12\00:26:05.99
I'm going to do that after
I've had a good night's rest.
00:26:06.03\00:26:10.00
And then here are
Eight Things To Do.
00:26:10.07\00:26:12.03
Remember eight things to do.
00:26:12.33\00:26:14.24
And my friends, you do this you
will live longer and healthier.
00:26:38.83\00:26:43.83
So if you forget some of the
things that I've talked about
00:26:43.87\00:26:47.20
today, remember it
by remembering 1958.
00:26:47.24\00:26:51.41
And here it is all
wrapped up in 1958.
00:26:51.57\00:26:54.24
And my friends, I know if
you do this that you will be on
00:27:14.63\00:27:20.24
your way to better health.
00:27:20.27\00:27:22.27
So may God bless you as
you determine to follow God's
00:27:22.30\00:27:28.71
way. It's the best way.
00:27:28.74\00:27:30.55