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Series Code: IIWC
Program Code: IIWC202217S
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00:43 >> Hello and welcome to It Is 00:45 Written Canada. 00:46 Have you ever found yourself 00:47 stretched too thin like you 00:50 have been running on empty 00:52 without enough gas in your tank 00:54 to go on? 00:56 >> Perhaps you're like most of 00:57 us in Canada. 00:58 You wake up in the morning 01:00 feeling tired, not having had 01:02 enough sleep and you go to bed 01:04 at night feeling like you 01:06 didn't get enough done during 01:07 the day. 01:09 [MIKE] Not enough. 01:11 You don't feel strong enough or 01:12 rested enough and you're just 01:15 too tired. 01:17 >> Today on It Is Written 01:19 Canada, we will examine what 01:21 the research tells us about the 01:22 importance of getting enough 01:24 rest and relaxation and share 01:27 with you some effective ways 01:29 you can get more rest and 01:32 relaxation in your life. 01:34 >> To begin with, we have 01:35 Dr. George Cho. 01:37 Dr. Cho is a licensed 01:38 naturopathic doctor who 01:40 practises in the Greater 01:42 Toronto Area. 01:43 He is a member of the American 01:44 College of Lifestyle Medicine 01:47 and the Canadian Society for 01:49 Exercise Physiology. 01:51 His practice focus is on 01:53 lifestyle medicine. 01:55 Dr. Cho, welcome to It Is 01:57 Written Canada. 01:58 >> Thank you for having me. 01:59 It's good to be here. 02:01 >> So we're gonna be talking 02:02 about rest and relaxation and 02:03 how important it is for us. 02:05 So how does it affect a 02:07 person's relationships when 02:10 they are stretched too thin? 02:14 >> Well, like, if I'm stretched 02:16 too thin, you know, you get-- 02:19 you're stressed out, you're 02:21 irritable, you get moody and 02:24 all those things are gonna 02:25 have a negative effect on your 02:27 relationships and if someone is 02:29 stretched too thin, my 02:30 assumption is that they're 02:32 probably working really hard, 02:34 right? 02:35 So that means that something's 02:36 gonna give so then that means 02:37 that usually it's family, their 02:40 relationship with their family, 02:42 time with the family is-- could 02:43 be reduced so that's gonna 02:44 negatively affect one's 02:46 relationship with their spouse 02:48 and their children. 02:50 Then if someone's stretched too 02:51 thin, then you start to get 02:52 resentment towards even your 02:54 co-workers and your boss. 02:56 So then those relationships 02:57 get, you know, negatively 02:59 affected. 02:59 So really being stretched too 03:01 thin is overall, any way you 03:03 look at it, it's not a positive 03:06 thing at all when it comes to 03:07 relationships, yeah. 03:10 >> And so, Dr. Cho, being 03:12 stretched too thin, why is it 03:14 then detrimental to a person's 03:16 health if they keep saying yes 03:19 when they are already exhausted 03:22 'cause I know some people have 03:23 a hard time saying no. 03:24 [DR. CHO] Right, right. 03:26 So someone's exhausted, I'm 03:27 assuming they're gonna be very 03:29 stressed out and they're 03:30 probably not getting a 03:30 lot of sleep. 03:32 So we know that stress 03:34 negatively affects your health. 03:36 Stress has been linked with 03:38 chronic diseases like type 2 03:39 diabetes and also if someone 03:43 is exhausted and not getting 03:44 enough sleep, that's definitely 03:47 gonna negatively impact 03:48 someone's health. 03:49 So, again, sleep is linked with 03:51 chronic diseases like type 2 03:53 diabetes, different mood issues 03:55 like depression, anxiety, 03:57 even obesity. 03:59 When someone's lacking sleep, 04:01 their hunger hormones aren't 04:02 working as well and it's not 04:04 regulated so then they will end 04:05 up eating more and it's linked 04:06 with obesity. 04:07 So sleep is-- having enough 04:10 sleep is important, managing 04:12 stress is really important and 04:14 these things can't happen if 04:15 we're constantly overworked and 04:17 exhausted, right? 04:20 >> So often a person will sleep 04:22 less and they think, "Oh, I'm 04:23 gonna achieve a lot more," 04:25 right? 04:25 So if you're working harder and 04:28 longer hours, are you actually 04:30 achieving more if you're 04:31 sleeping less? 04:34 >> I guess it depends, like, in 04:35 the short term probably, I 04:37 mean, you could probably get a 04:38 lot done, but how about in the 04:40 long term? 04:41 You know, if someone's not 04:43 getting enough sleep and then 04:45 they get-- they end up getting, 04:47 like, let's say, a chronic 04:48 disease like type 2 diabetes or 04:49 cancer, right, are you gonna 04:51 achieve more if you're sick? 04:53 You're not, right? 04:55 So in the short term you could, 04:57 you know, you could really just 04:58 go hard and get some stuff 05:00 done, but in the long term, 05:03 what are the effects, you know? 05:05 I think the better option is to 05:07 have a balanced lifestyle so 05:09 that you can prolong your 05:11 productive years, the years 05:13 that you're not sick, right, 05:14 then you could produce more. 05:16 So it really mean-- it really 05:17 depends on what we mean by 05:18 "more." 05:19 More now? 05:20 Sure, don't sleep, overwork, 05:23 right, but how about over the 05:25 long term? 05:26 If it means more production in 05:27 the long term then getting 05:29 adequate rest is extremely 05:31 important, also the quality of 05:33 your work is better, you know. 05:36 There's companies now who have 05:37 these, like, Google and these 05:39 other companies they have these 05:40 sleeping pods and stuff to 05:41 encourage their workers to get 05:43 rest and businesses know now 05:46 that when their people are 05:48 well-rested, that their 05:49 creativity is better 05:51 and so forth. 05:52 So higher quality work comes 05:54 with more rest, being 05:56 adequately rested and so I 05:57 think that's-- you do not, in 06:00 the long term, you do not 06:01 produce more if you're 06:04 chronically sleep deprived and 06:06 exhausted, yeah. 06:09 >> You know, when I was 06:10 studying at the Canadian 06:11 College of Naturopathic 06:12 Medicine, I often grappled with 06:14 this question, if I sleep less, 06:17 will I achieve more tomorrow or 06:19 less tomorrow? 06:20 And sometimes I thought I will 06:22 achieve more and sometimes I 06:24 realize that, in fact, I was 06:25 achieving less. 06:27 It's that classic, you know, 06:28 the night before the exam, 06:30 should I stay up all night 06:31 studying or should I get some 06:33 sleep? 06:34 Well, it's interesting because 06:35 studies have found that a lack 06:37 of sleep actually causes less 06:39 memory consolidation 06:41 in the end. 06:42 So sleep is divided into two 06:45 categories, what happens 06:46 earlier in the night, we spend 06:47 more time in deep sleep and 06:49 then what happens later, the 06:50 second half of the night, we 06:52 spend more time, that's the 06:53 time where memory consolidation 06:56 happens and if you're not 06:57 getting that sleep 06:59 consistently, then you are not 07:01 actually able to memorize 07:03 things and remember things and 07:05 then act based on those things 07:08 in the same way. 07:09 So if you sleep less, you might 07:12 feel like you're getting more 07:13 done, but if what you have to 07:15 do has to do with, you know, 07:17 acting based on memory or being 07:21 efficient based on figuring 07:23 things out, some kind of 07:25 cognitive deduction, then you 07:27 may get less done, but you feel 07:31 like I'm trying to do more. 07:35 So sleeping less does not lead 07:37 to getting more done 07:39 necessarily. 07:42 >> So, Dr. Cho, how does 07:44 getting enough rest and 07:45 relaxation affect a person's 07:47 immune system? 07:49 >> That's a great question. 07:51 Sleep is really important for 07:53 the immune system. 07:54 Just like the rest of our body, 07:56 the immune system also is 07:57 regulated by the circadian 07:59 rhythm. 08:00 The circadian rhythm is 08:00 obviously, you know, the 08:02 day/night cycle and depending 08:04 on whether it's day or night, 08:05 you have-- different systems in 08:07 the body work at, you know, in 08:09 that rhythm. 08:11 The immune system works within 08:13 that rhythm as well. 08:14 So, for example, at night time, 08:17 they noticed that the level of 08:19 white blood cells in the blood 08:21 actually drop. 08:22 Now you might be thinking, 08:23 "Well, that's bad," but that's 08:24 actually good because it's 08:25 leaving the blood and going to 08:27 your tissues, you see, so it's 08:30 actually very good, you know. 08:32 On the other hand, what happens 08:34 is if someone is sleep 08:36 deprived, they noticed that 08:38 inflammation markers go up. 08:40 So, like, interleukin 6 which 08:41 is a marker of inflammation, 08:44 C-reactive protein which is 08:45 another marker of inflammation, 08:47 these levels actually go up 08:48 when someone is sleep deprived, 08:50 right? 08:51 So inflammation level goes up so 08:52 that means that the immune 08:53 system is not as regulated when 08:56 someone is sleep deprived. 08:57 Now, with the immune cells, we 09:01 have something called 09:02 cytotoxicity which means, like, 09:04 if you have like a natural 09:05 killer cell, these cells, they 09:07 kill pathogens and viruses and 09:09 stuff like that, cancer cells, 09:11 and you want them to work well. 09:13 What they found was that when 09:14 someone has adequate sleep, 09:16 those cells actually work 09:18 better, they're more cytotoxic. 09:20 So sleep enhances the effect, 09:23 not only the numbers of your 09:24 immune cells, but also the 09:26 effectiveness of those 09:27 immune cells. 09:28 And, you know, they look at 09:30 infection, when someone is 09:32 sleep deprived, their risk of 09:34 infections from, you know, 09:35 influenza and so forth, it goes 09:37 up, common cold. 09:39 Even studies using vaccines. 09:41 So you can give a vaccine and 09:43 study the antibody response and 09:46 you can get a-- two groups, you 09:48 can get one group and they're 09:50 sleep deprived, you get another 09:52 group, they're getting adequate 09:54 sleep, then you give a vaccine 09:56 that you can see the antibody 09:57 response. 09:58 The response is two times 10:00 better in those who are 10:01 adequately rested and, in fact, 10:04 in some studies they had to 10:04 give a second dose to the 10:07 individuals who were sleep 10:08 deprived because their response 10:10 isn't good because there's the 10:12 sleep deprivation has 10:13 suppressed their immune system 10:14 so much that they need a second 10:15 dose, but those who have 10:18 adequate sleep, their response 10:20 is fine. 10:20 Antibody levels are doing well. 10:22 So the immune system is 10:24 suppressed when we're sleep 10:26 deprived and when we get 10:27 adequate rest, it works 10:30 very nicely. 10:31 So sleep is extremely important 10:33 for the proper function of the 10:35 immune system. 10:39 >> Hi, everyone. 10:40 My name is Arlete Susana and 10:41 this is my sister-in-law, 10:42 Cathy. 10:43 And today we wanted to talk to 10:45 you a little bit about using 10:47 essential oils as a way to help 10:48 promote rest and relaxation. 10:51 They really are such a 10:52 wonderful resource to use so 10:54 that-- a natural solution, 10:56 really, that we can use to 10:58 help, for example, supporting 11:00 sleep, promoting stress-relief 11:02 and anxiety, calming the 11:04 nerves, and we're going to be 11:07 talking a little bit about 11:08 essential oils so that we could 11:10 learn more about them. 11:11 So the first way that we could 11:12 use essential oils are 11:14 aromatically. 11:15 And aromatically just means 11:17 using it as aroma therapy, so 11:19 breathing them in. 11:20 So you can take, for example, 11:21 lavender which is the most 11:23 popular oil that you can use 11:25 for rest, it's actually very 11:27 well known for promoting rest 11:29 and relaxation and calming, 11:31 soothing, the kind of peaceful 11:33 smell. 11:33 So in a diffuser, for example, 11:35 you would just basically put 11:37 water in the diffuser, you add 11:38 one or two drops of the oil 11:40 that you choose, in this case 11:41 it would be lavender or 11:42 whatever one you're choosing, 11:44 and the diffuser just basically 11:46 disperses the molecules so that 11:47 it covers a large surface area. 11:49 It's actually a good idea to 11:51 put in the bedroom for people 11:52 who have insomnia or who have 11:54 trouble falling asleep or 11:55 staying asleep or with-- for 11:57 babies who are restless or 11:59 going through colicky kind of 12:01 periods. 12:02 So that's diffuser, but you can 12:03 actually use aromatically, you 12:05 can use the oils aromatically 12:07 in a second way by just taking 12:09 a drop and applying it, like, 12:11 dropping onto your, the palm of 12:12 your hand. 12:13 This one doesn't have 12:14 very much. 12:15 This one's Serenity, this one's 12:16 a beautiful blend, you can try 12:17 it, and you basically take a 12:18 drop and rub it on the palms of 12:20 your hands and then you just 12:21 cup your hands over your mouth 12:22 and your nose... 12:24 ...and inhale. 12:25 >> Or on your wrists, you can 12:26 also do it on your wrists. 12:28 That's aromatically. 12:30 The second way that you could 12:31 use essential oils is topically 12:33 and topically is really lovely. 12:34 You're basically using it 12:35 straight onto your skin. 12:37 So you could use fractionated 12:38 coconut oil as a carrier oil, 12:40 just to dilute it and to help 12:42 spread it out more. 12:43 So it's a good thing to use 12:44 fractionated coconut oil which 12:45 is basically just coconut oil 12:48 with a molecule removed so that 12:49 it stays liquid and you 12:52 basically, when you want to 12:53 have-- cover a larger area, so, 12:56 for example, if you want to 12:59 massage your neck or your 13:00 shoulders, I know my husband 13:02 really appreciates it when he 13:03 comes home after a hard day of 13:06 physical labour and-- or if 13:07 you're tense or if you're 13:09 athletic and doing exercise, 13:10 you would pump a little bit of 13:12 fractionated coconut oil with 13:14 something like Deep Blue which 13:15 is a really amazing blend for 13:18 relaxing... 13:19 >> And also your muscles. 13:20 >> Yeah. 13:21 >> Oh, and there's another way 13:23 that you can use it. 13:24 If you have an unscented lotion 13:27 that you really like, what you 13:28 could do, you could put a 13:29 little bit in the palm of your 13:30 hand and then you choose an oil 13:32 of your choice, maybe for the 13:34 scent or for some benefit, so 13:37 you could put a drop or two, 13:38 and then you rub it and you 13:40 just customized your lotion. 13:42 It's great. 13:43 Which is great. 13:43 >> That's a really good idea. 13:44 Yeah, and then you can apply it 13:45 wherever, on your hands and 13:46 your legs, wherever. 13:48 And those are different ways 13:50 that you can use it topically 13:51 right on your skin. 13:52 Actually, a third way onto your 13:54 skin would be to apply 13:56 something like Balance. 13:58 This is one of my favourites 13:59 because it's very woodsy. 14:00 It has a lovely kind of 14:02 woodsy scent. 14:03 That's a great oil to apply on 14:05 the soles of your feet when you 14:06 get up just so you can start 14:07 the day balanced. 14:09 That's literally what it's 14:10 called. 14:10 It's like, it's called the 14:12 grounding blend because it's so 14:13 relaxing and the reason why we 14:14 would put it on the soles of 14:16 the feet is the soles of the 14:17 feet is the area of the body 14:18 that has the largest pores so 14:20 it absorbs it quicker. 14:21 I'm actually doing a course 14:22 called, "Aroma Touch Technique" 14:24 and we're learning a hand 14:25 technique. 14:26 Okay, so you put a little bit 14:27 of fractionated coconut oil, 14:29 just a touch so you can 14:31 basically just rub it... 14:33 ...onto the hands on both 14:34 sides. 14:35 So topically is really a 14:37 wonderful way... 14:38 >> Are you done? 14:39 >> For now. 14:39 >> Okay. 14:40 >> [laughs] And the third way 14:41 would be internally. 14:43 Now the only word of caution 14:44 that I would use for internally 14:46 is that you have to be sure 14:47 that you're using a really 14:48 purely sourced oil. 14:50 The oils that we use in our 14:51 family, both our families, 14:53 are the doTERRA oils just 14:54 because they are CPTG graded 14:57 which means that they're 14:58 certified pure, tested grade 15:00 which means that they're so 15:01 pure and so pretty much 15:04 concentrated that you could use 15:05 it like medicine. 15:07 So the way that you would use 15:08 it internally would be by 15:10 taking it, a little cup of 15:12 water, for example, and just 15:13 putting a little bit of water, 15:15 adding a drop and then drinking 15:16 it and then you can take a 15:17 little bit more water to rinse 15:19 the residue and drink it and 15:20 then you're getting the 15:21 benefits internally. 15:22 You can actually also get a 15:23 veggie cap and just put a drop 15:25 in the veggie cap of which ever 15:27 oil of choice like copaiba or 15:29 vetiver, can make a blend and 15:31 you would put a drop or two in 15:33 the veggie cap and then close 15:35 it and then just take it like a 15:36 natural capsule. 15:38 And so there are so many ways 15:39 that you can use essential oils 15:41 and I would encourage you to 15:43 try using them in your own 15:44 home. 15:45 Give it a try and let us know 15:46 how you like them. 15:50 >> So, Dr. Cho, is there 15:51 anything in the Bible that 15:52 speaks to the importance of 15:54 rest and relaxation? 15:57 >> You know, Jesus, He says, 15:59 "Come unto Me all ye that 16:01 labour and heavy laden, I will 16:02 give you rest." 16:04 And, Jesus, He didn't just say 16:05 that, if you look at His 16:06 ministry, He actually 16:07 practised it. 16:08 So, for example, in Mark 16:10 chapter 6, I believe, it talks 16:13 about a story where Jesus has 16:14 His disciples and then He sends 16:16 them off on to do-- on a 16:19 missionary journey, two by two. 16:20 So they go out and they're 16:22 healing and they're preaching 16:23 and all that. 16:24 So they're-- at the end of 16:25 this, they're tired, right, so 16:27 then they come back and then 16:28 they're telling Jesus the 16:29 wonderful things, the wonderful 16:31 things that God worked 16:33 through them. 16:34 And then, it's interesting, 16:35 Jesus says, "Come apart and 16:38 rest a while." 16:39 It's very interesting. 16:40 He didn't say, "Okay, well, 16:41 good job so now here's your 16:43 next assignment," you know, 16:45 like so many people do. 16:48 No, He's different, He says, He 16:49 recognized that they had worked 16:51 very hard and now it was time 16:53 to rest and so He says, "Come 16:54 apart and rest a while," and 16:57 they go for a season just to 17:00 have some time for rest and 17:02 relaxation and so forth. 17:03 So Jesus practised what He was 17:06 saying and so He invites 17:07 everyone who is heavy-laden, 17:10 they're burdened, He says, you 17:12 know, "You need time to rest," 17:14 and of course we get that rest 17:17 through, you know, physical 17:18 rest and so forth, but also 17:19 through Christ as well. 17:23 >> When Elijah was running away 17:25 from Jezebel, he had done the 17:27 great feat on Mount Carmel and 17:29 now ran from-- for his life. 17:31 He went and sat under a tree 17:33 and complained. 17:34 And he wanted to die. 17:36 He felt so alone, he felt so 17:38 frustrated and so tired. 17:41 And God sent an angel to come 17:43 and give him food and told him 17:45 to rest. 17:47 Elijah went to sleep, woke up 17:48 again, the angel came back, 17:50 gave him more food and told him 17:51 to rest some more because his 17:53 journey before him would be 17:54 great. 17:55 And that just speaks to me of 17:56 the importance of rest in our 17:58 lives and that God notices that 18:00 importance. 18:00 When we feel like we're 18:01 overwhelmed and we're ready to 18:02 give up, God literally will 18:04 send angels to us and say, 18:06 "Hey, calm down, here's some 18:07 food, take a nap, rest." 18:13 >> One of the commandments 18:15 tells us to remember the 18:16 Sabbath day. 18:18 So is that a part of rest? 18:20 How important is that to 18:22 getting enough rest and 18:23 relaxation? 18:24 >> Absolutely, it's really 18:26 important. 18:27 As you mentioned, it's part of 18:28 the ten commandments and in 18:31 that commandment it says that 18:32 six days you shall labour so 18:33 God recognized that labour is 18:35 important, but it says-- He 18:37 says, "I've set aside a whole 18:38 day for you to rest," so come 18:40 apart from your physical labour 18:43 and to rest. 18:44 It's not just physical rest, 18:45 it's also mental rest as well 18:46 and just a time to unwind, 18:49 right? 18:49 Of course, not just sleeping 18:50 all day, you know, it's time 18:51 for worship and fellowship with 18:54 church members and so forth, 18:55 but God-- and so He recognized 18:58 that people need rest and He 19:00 gave us the Sabbath and, you 19:02 know, Jesus says, "The Sabbath 19:03 was made for man," not the 19:05 other way around. 19:06 God made Sabbath to benefit us. 19:09 And I think, when you look at 19:10 the Sabbath, it really puts 19:13 things into perspective because 19:15 in the Sabbath commandment, it 19:16 says that God worked, He 19:19 created in six days and He 19:21 Himself rested. 19:22 Now, you know, if you're 19:23 thinking about any being who 19:25 doesn't need rest, you probably 19:26 think maybe God doesn't need to 19:27 rest, right, but, now I'm not 19:30 saying that God slept 19:31 physically, you know, but He 19:34 also took time away from the 19:36 work of creation or He 19:38 completed it in six days and 19:39 then He Himself, He says He 19:41 stepped back from His labour. 19:42 And so if God did that then how 19:44 much more do we humans 19:46 need the Sabbath? 19:47 So, I personally, I love the 19:48 Sabbath, you know, it's a time 19:50 to just unwind and step aside 19:53 and just rest and reconnect 19:55 spiritually with people and 19:57 spiritually with God and 19:58 socially with others. 20:00 It's really, I think it's 20:01 really, really important. 20:02 And it's interesting, 20:04 Dan Beuttner, the guy who 20:06 researched the Blue Zones, when 20:09 he visited the Seventh-day 20:10 Adventist Blue Zone in Loma 20:11 Linda, he recognized the 20:13 Sabbath in his book, he 20:15 recognizes the Sabbath as an 20:17 important aspect of, one of the 20:20 things that's giving longevity 20:22 to these centenarians in Loma 20:25 Linda. 20:25 He recognizes the Sabbath so... 20:27 I think the Sabbath is really 20:28 important and I think 20:30 practising it is gonna enhance 20:31 our health, not take away from 20:34 it, yeah. 20:36 >> Dr. Cho, I wonder if you can 20:38 give us some advice of how we 20:41 can balance our own personal 20:43 needs with fulfilling the needs 20:45 of others? 20:47 >> Yeah, that's a good 20:48 question. 20:49 So, you know, as a Christian, I 20:52 believe that, you know, there's 20:54 gonna be many times in life 20:55 where you're gonna have to put 20:57 yourself, you're gonna have to 20:59 put other before yourself. 21:01 Christian life calls for 21:03 sacrifice, you know, so I 21:05 believe that in many instances, 21:07 you know, we are called to 21:09 often lay our needs aside and 21:12 help others. 21:13 But, you know, I think Jesus' 21:15 example is really good. 21:16 So, I mean, if there was anyone 21:17 that was meeting the needs of 21:19 others, that was Jesus. 21:20 But let's consider how He went 21:22 about doing it. 21:23 So, first of all, Jesus was not 21:25 doing it by Himself, He had 21:28 helpers, right, the twelve 21:29 disciples. 21:30 You know, and often when people 21:32 wanna-- those, the types who 21:34 wanna often, you know, they 21:35 wanna help others, but they 21:37 often, they feel like they have 21:38 to do everything themselves. 21:40 That was not Jesus' example. 21:41 So Jesus was helping many 21:43 individuals, but He had a team 21:46 and sometimes I wonder, you 21:47 know, are you so overworked 21:49 because you're just trying to 21:50 do everything by yourself? 21:52 That's not the example that 21:53 Jesus sets. 21:55 Also, I think another thing 21:56 that, if you look at the way 21:57 Jesus helped others, was He 22:01 focused on doing certain things 22:03 well. 22:05 So, for example, when we look 22:06 in the Bible, Jesus' ministry. 22:07 What did He do? 22:09 He's preaching, teaching and 22:12 healing. 22:13 As far as I can tell, He was 22:14 not building houses for people. 22:17 Maybe He was, but that-- the 22:18 Bible does not say that. 22:20 So basically, He was not doing 22:21 everything. 22:22 He was doing certain things to 22:25 help people, meet certain needs 22:27 and He was doing that well. 22:29 I think that's really important 22:30 because sometimes, you know, 22:31 we-- it's not bad, but sometimes 22:33 we feel like we have to try and 22:35 meet every single need and as 22:38 an individual, you can't 22:39 do that. 22:39 Even Jesus wasn't doing that. 22:41 His ministry was-- He was doing 22:43 certain things, right? 22:44 So I think it's important to 22:46 know what are we good at, what 22:49 are some of the gifts that we 22:50 have and how to maximize those 22:52 and utilizing those to help 22:54 others and not trying to do 22:55 absolutely everything 'cause 22:56 that's-- then you don't end up 22:58 doing anything well and you get 22:59 exhausted and you can't help 23:01 people effectively then no one 23:02 really benefits, right? 23:04 >> Final question, Dr. Cho, 23:06 there may be someone watching 23:08 who's saying, "I just can't get 23:09 enough rest, I just have too 23:11 much to do," what practical 23:13 strategies could you give for a 23:15 person like that who's just 23:16 looking like, "Hey, I need more 23:18 rest and relaxation, I'm 23:20 convinced that I do. 23:21 How do I get it?" 23:23 >> First thing is to realize 23:24 that it has to be a priority. 23:27 I think sometimes we kind of, 23:30 being overworked is seen as, 23:31 like, a badge of honour, you 23:34 know, it's like, "I only slept 23:36 four hours," and like, "Well, I 23:37 only slept two hours," you 23:38 know, it's kinda like you see 23:39 that as something good, you 23:41 know, but I think that we have 23:42 to realize that there's 23:43 scientific evidence showing 23:45 that it's actually not good, 23:46 you know, you're not doing good 23:49 for yourself. 23:49 It shouldn't really be a badge 23:51 of honour. 23:51 So I think the first thing is 23:54 to just reorient our thinking 23:58 that rest and relaxation has to 24:00 be a priority and it's a good 24:01 priority, it's not-- it doesn't 24:02 mean that you're lazy, it 24:04 doesn't mean that you're being 24:05 selfish, it's just something 24:06 that we need and God designed 24:08 that we need times for rest. 24:10 I think that's a number one. 24:12 And the other thing is to 24:13 prioritize sleep. 24:16 Not everyone of us can go four 24:18 hours of sleep, the research 24:21 suggests probably 7 to 9 hours 24:24 of sleep, maybe if someone's 24:26 younger, probably even more 24:27 than that. 24:28 So practising good sleep 24:29 hygiene is really important, 24:31 going to bed before, they 24:33 usually say, you know, before 24:34 12:00, probably 9:00, 10:00, 24:37 11:00, that's probably better 24:39 and, you know, practising good 24:41 hygiene, sleep hygiene, like, 24:42 you know, keeping the room 24:43 dark, keeping the room slightly 24:46 cool, having a routine before 24:49 bed, not using electronics 24:51 before bed time, those type of 24:53 thing, I think, is gonna help 24:54 you have a good rest. 24:57 Unfortunately, alcohol does not 24:59 promote good sleep, it-- 25:02 studies show that it actually 25:04 reduces sleep quality, so, 25:06 alcohol, try to avoid harmful 25:08 substances, those types of 25:10 things, so-- but just having a 25:12 good sleep routine, going to 25:13 bed on time, that's also gonna 25:15 help with getting good rest and 25:17 relaxation as well. 25:21 >> So, Dr. Cho, we have come to 25:23 the end of our program, but 25:24 before we let you go, I wonder 25:26 if you could pray for our 25:27 viewers to experience the 25:29 healing power when they get 25:31 enough rest and relaxation. 25:34 >> Absolutely. 25:35 Let's pray. 25:37 Our Father in heaven, Lord, You 25:39 said that all those who are 25:41 labouring and are burdened, 25:44 that they can come to You. 25:46 And, Lord, we know that there 25:48 are probably many people who 25:49 are watching today who have 25:52 many, many burdens and they 25:54 don't have time to rest, they 25:56 can't relax because of these 25:57 burdens, but, Lord, we know 26:00 that we, as finite humans, we 26:03 cannot take these things 26:06 on our own. 26:07 We need You, Lord. 26:09 So I pray, Lord, for the 26:10 burdened soul, that they would 26:12 come to the cross, they would 26:14 lay their burdens on You and 26:16 that You would give them rest, 26:18 that You would give them the 26:19 peace that they need. 26:21 I pray for those, Lord, who 26:23 are-- have a mindset of 26:24 overwork. 26:26 Lord, help us to understand 26:27 that we are also designed for 26:29 rest and, Lord, we also wanna 26:32 pray that You would help us 26:34 also to keep Your Sabbath, keep 26:37 Your Sabbath holy as You have 26:38 instructed us to do. 26:40 So, Lord, we ask for blessing 26:42 for all of your viewers today. 26:43 We pray in Jesus' name, amen. 26:46 [MIKE & RENÉ] Amen. 26:48 >> Dr. Cho, thank you once 26:49 again for sharing your expert 26:51 knowledge with us on It Is 26:53 Written Canada. 26:55 >> Thank you very much. 26:59 >> Money is like time. 27:01 God gives you what you need and 27:03 you must decide how you are 27:05 going to use it. 27:06 >> Sometimes you need to call a 27:08 time-out, you must rest and say 27:11 enough is enough. 27:13 >> If you want to get more rest 27:15 and relaxation in your life, 27:17 we have a book for you, 27:19 our free offer. 27:21 It is entitled I Want More 27:24 BLANK In My Life. 27:25 >> So you fill in the blank. 27:28 I want more rest and relaxation 27:30 in my life or confidence, 27:31 peace, freedom, joy, hope, 27:34 security, you name it. 27:36 This little book will help you 27:38 find what you are searching for. 27:43 >> Friends, if you want more 27:45 rest and relaxation in your 27:47 life, we would like to 27:48 recommend you turn to God. 27:51 Open the Bible where it is 27:53 recorded that Jesus rested in 27:55 the word of His Father when He 27:57 declared... 28:10 >> When I don't get enough 28:11 rest, I'm not a very pleasant 28:13 person to be around, but I 28:15 become extremely lethargic and 28:18 that's actually a scientifically 28:19 proven point when you don't get 28:20 enough sleep, you will become 28:22 more tired and complacent. 28:24 I have a lack of energy, I lack 28:27 motivation to get things done, 28:29 I lack memory, I can't remember 28:31 the things people tell me, the 28:32 assignments I have for work, 28:34 and that can cause stress in my 28:35 relationships, in my work 28:37 environment and expand 28:39 even further. 28:40 So rest is more than just a 28:42 beauty sleep, it's actually 28:44 necessary. 28:45 ♪♪ |
Revised 2023-02-22