Participants:
Series Code: STW
Program Code: STW180009A
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00:21 Welcome my friends to our last Secrets to Wellness.
00:25 We're on our last program and I've enjoyed giving this 00:29 so much because I know if you follow these secrets 00:32 to wellness, that you truly will live longer healthier and 00:37 happier. So we have covered: 00:40 Water and the benefits of water on the inside 00:44 and on the outside. 00:51 And now this topic is on "Sleep." 00:55 And to be healthy, we need restoring rest. 00:59 We need that restoring rest and refreshing rest 01:04 and adequate sleep our two aspects of God's prescriptions 01:09 for good health. 01:10 So this is another prescription, another natural remedy 01:14 for good health. 01:24 So that's something we all need and according to the 01:28 National Institute of Health, the average adult sleeps less 01:32 than seven hours per night. 01:34 So most people don't even get enough sleep, 01:39 so we are going to find out in this presentation 01:41 how much sleep we actually need to keep healthy. 01:45 So are you feeling tired sometimes, or even constantly? 01:49 Are you constantly feeling tired? 01:52 Well, many many people are actually sleep deprived. 01:57 So what are the causes of sleep deprivation? 02:00 Well, entertainment, people are staying up late 02:04 with entertainment. 02:06 And television, television is keeping them up late at night. 02:10 Or even the internet. A lot of people are on the internet 02:14 surfing the internet till the wee hours of the morning. 02:18 And yes there are still some people who are overworking. 02:22 But there are other people who have a very sedentary 02:26 lifestyle. They are not getting out in that wonderful 02:30 sunshine and fresh air that we talked about that we need 02:33 so desperately. 02:35 They're not getting enough exercise during the day 02:38 they're not getting those muscles moving and 02:41 they're not getting that 30 minutes a day for 5 day a week 02:46 so they are not sleeping as well. 02:48 And yes, some people are eating late at night 02:51 and that too affects our restful sleep. 02:55 So there are effects of Sleep Deprivation, 02:59 We've learned the reasons... many reasons why people have 03:02 Sleep Debt but what are the effects of Sleep Debt? 03:06 Well, everything we do is affected by our Sleep Debt. 03:17 And even our relationships. 03:20 So our learning is affected, we don't learn as well. 03:23 And that's why children who do not get enough sleep, 03:26 don't do as well in school. 03:28 And even our reasoning. Sometimes have you just thought 03:32 they're just not being reasonable? 03:34 But maybe that person did not get enough sleep 03:37 the night before. 03:39 And our safety, people driving on the road and falling asleep. 03:43 And our efficiency at work, and even our communication 03:47 skills with others and of course our relationships are affected 03:51 by Sleep Debt as well. 03:53 And even our moods are affected. 03:56 Sometimes we are up and sometimes we are down 03:59 because we have not gotten enough sleep. 04:02 Irritability increases significantly when we have 04:07 Sleep Debt, we're just much more irritable than if we have had 04:11 a good night's sleep. 04:13 And of course our work performance decreases. 04:16 We don't get the job done and everything seems to pile up 04:21 in the office until we just feel so frustrated, 04:24 all because we haven't gotten enough sleep. 04:28 And when we have Sleep Deprivation my friends, 04:31 our highest mental functions are compromised as well, 04:35 so even our mental functions are affected by Sleep Debt. 04:40 In fact there is the general slowing of mental processes 04:44 and we even have difficulty in concentrating when we 04:48 haven't gotten enough sleep. 04:50 And short term memory is the most affected, 04:53 we may remember and have long term memory 04:57 but our short term memory is the most affected by Sleep Debt. 05:02 And Sleep Deprivation also decreases our endurance. 05:07 We don't have that endurance to do that swimming or exercising 05:12 and all of things that we should be doing to keep our body 05:16 in good health. 05:23 It's not a luxury my friends, 05:30 So if we are going to live to that healthy 100 05:33 and we're going to have good health and be happier 05:36 and healthier, we need good restoring rest 05:40 but science has actually divided sleep into two major types. 05:45 We're going to talk about those two types, 05:47 first we have what we call non-REM sleep 05:51 which is light at first and then it moves into three stages. 05:55 There is stage one, two and then a deep sleep 05:57 and then we have REM, or Rapid Eye Movement 06:01 which is the dreaming stage of sleep. 06:17 That means you just kind of fall asleep and if you hear a noise 06:21 or someone bangs a door, you wake up because you are in that 06:26 first stage of sleep. 06:28 But we gradually transition into deep non-REM sleep 06:35 and during this stage the body renews and repairs itself. 06:39 So that's why it's so important my friends to get in the 06:44 non-REM sleep of all three stages because that deep sleep 06:49 is so important because that is when we actually 06:52 repair the body. 07:00 So when we go into that deep sleep, the body actually is 07:04 able to fight against infection. 07:07 And following deep sleep, the deep non-REM sleep, we move into 07:14 what we call REM sleep or Rapid Eye Movement 07:18 and this is the sleep when we have dreaming. 07:21 This is when dreaming occurs and that's very good because 07:25 that restores the mental part. 07:50 So we have the non-REM deep sleep when we actually repair 07:55 the body and then we have the REM sleep 07:59 which restores the mind. 08:01 So we need to have time for all of that to take place 08:05 and it is REM sleep that actually facilitates 08:09 the learning and the memory so our bodies must get 08:14 to that stage and it takes time. 08:17 And when we only sleep a few hours, there's not enough time 08:22 to enter that deep sleep and REM sleep, the last stage. 08:27 So how do you sleep so important? 08:55 So just as we need to eat a good diet, just as we need to 08:59 take those good deep breaths, just as we need to drink that 09:04 wonderful beverage called water, we need good restoring sleep. 09:10 And studies have consistently shown that sleep plays 09:15 a vital role in promoting physical health, longevity, 09:19 and emotional well-being. 09:21 So this is another one of God's natural remedies my friends, 09:26 good restoring sleep. 09:29 And during sleep, both the body functions and the 09:33 mental functions are restored. 09:36 So that's when we really restore the body and that's when we 09:40 restore the mind when we have that sleep, the non-REM 09:45 and the REM sleep. 10:04 So, science has actually shown that one of the reasons 10:09 that people have a lot of pre- diabetes, diabetes 2, is because 10:15 our whole body is affected and the process of carbohydrates, 10:21 all of that is affected by lack of sleep. 10:32 Isn't it amazing how these natural remedies that we're 10:36 talking about are so important to really restore our health? 10:41 A National SleepFoundation 2005 reported this. 11:02 Look at all these hosts my friends of physical conditions 11:06 that are affected by insomnia or just not getting enough 11:11 adequate rest because we haven't gone to bed on time. 11:15 So we need to discipline our- selves to make sure we are 11:19 getting that good restoring rest. 11:22 And sleep deprivation weakens the immune system 11:27 contributing to disease. 11:30 So we contribute to these chronic diseases when we 11:33 have Sleep Debt, so we need to make sure that we are getting 11:37 good rest every night. 11:51 There it is again. We're seeing this throughout the entire 11:55 program, that all of these natural remedies 11:59 actually builds the immune system. 12:01 And unless we have a strong immune system, 12:03 it's very difficult to ward off some of these chronic diseases. 12:09 And so rest rejuvenates and rebuilds the entire body 12:14 my friends. Rest enables us to function at optimum capacity 12:20 and yes, sleep even slows the aging process. 12:24 That's wonderful, isn't it? 12:26 That's good news. Sleep is one of the best anti-aging secrets. 12:31 Another secret is sleep my friends, 12:34 to sleep and rest good every night 12:37 and getting one's beauty rest is literally true, 12:41 that is true, we need that. 12:43 So how much sleep do we need you ask? 12:45 Well how much sleep do we need? 13:07 So how do you know which category you are in 13:11 is the question? 13:12 Are you in a majority who needs 7 1/2 to 8 hours? 13:17 Or are you in even a minority of 6 1/2 to 7/1/2? 13:21 There weren't very many in that category. 13:24 Most of the people needed at least 7 1/2 to 8, 13:27 but then there's another minority that needed 8 1/2 to 9. 13:32 Well, let's discover right here on 3ABN how much you need 13:38 and which category you are in. 13:40 How much sleep do you really need and how much sleep 13:47 is going to determine whether you have good health or not. 13:53 So how do you know if you are getting enough sleep? 13:56 Well, if you are sleeping during the day, 13:59 if you are sleeping and falling asleep no matter what 14:02 you are doing during the day, you haven't gotten enough sleep 14:05 my friends. 14:07 And if you are sleepy when you are studying, 14:09 you pick up the book and you keep falling asleep 14:13 and you are nodding off, then you haven't gotten enough sleep. 14:18 And if you feel sleepy in the classroom, 14:21 you're going to class, the teacher is teaching and 14:26 you all of a sudden feel like you need to fall asleep, 14:29 you haven't gotten enough sleep. 14:31 And friends if you are sleeping right now while you are 14:35 watching me on 3ABN, you can be sure that you have not gotten 14:40 enough sleep the night before. 14:43 So that's how you simply tell whether you have Sleep Debt... 14:47 If you are feeling sleepy during the day, 14:49 then you haven't gotten enough sleep. 14:51 We need to be just like these children who get up so... 14:55 with all the energy and a vivacious spirit 14:59 and they go all day and then they rest and sleep so good 15:04 at night. We should be like that as well. 15:06 If you wake up feeling rested and energetic 15:11 then you have gotten enough sleep. 15:14 So pretty simple isn't it. Pretty simple. 15:17 So let's look at some suggestions for sleeping better. 15:21 Well one is, 15:26 Going to bed at the same time and getting up at the same time 15:30 every morning. 15:34 We need to also eat on time. 15:36 If you are eating late at night and then trying to go to bed, 15:40 you are going to toss and turn and you know maybe even 15:44 have some bad dreams and yes we do need that REM sleep 15:48 and that last stage, but eating at night 15:51 can hinder actually a restful night of sleep. 15:55 So we need regular meals my friends with nothing between. 15:59 In fact 16:09 And they reported this. 16:20 So eating at the wrong times and especially at night 16:24 is when we really have that weight gain and that leads to 16:29 of course obesity and obesity leads to all of these 16:33 chronic diseases. 16:51 So we need to make sure we are emptying the stomach 16:56 at night and you will my friends sleep more soundly. 17:00 If your stomach is full and there is undigested food 17:04 it would be difficult to get the good sound sleep. 17:08 And especially my friends, it it is filled with all those fast 17:13 foods that aren't so healthy for us. 17:16 So we need...because they take longer to digest... 17:20 you see if you are eating all that high fat and high sugar, 17:23 it's going to take longer to eliminate it from the system 17:27 and you won't have a good sound sleep. 17:30 And avoid stimulants, stimulants such as caffeine and nicotine. 17:36 In fact a Harvard Medical School Special Health Report 17:41 Page 15 reported this... 17:43 In fact I have that with me on this program 17:47 It's a Harvard Medical School Report and you might wonder 17:51 why I have so many things from Harvard up here because they do 17:55 wonderful current studies, but also I get their Special Report 18:01 and this one is on improving sleep. 18:04 I want to know how to improve sleep and I know you do too. 18:08 So this is very helpful and this is what 18:11 Harvard University Medical School reported. 18:30 And so it's reported that caffeine affects our sleep. 18:37 And for some people a single... and this is also reported 18:40 by the study Harvard University Medical School reported on. 18:45 For some people, a single cup of coffee in the morning 18:49 means a sleepless night. 18:51 So we need to actually eliminate that caffeine if we are 18:55 going night's rest. 18:58 And then some people might need to take a nap. 19:01 If you haven't gotten enough sleep, even a 15 to 30 minute 19:05 nap will restore you to get through the day 19:09 but we need to make sure that we don't nap too long 19:13 because if you nap for a few hours, you won't 19:15 sleep at night as well. 19:17 But exercise daily and you will sleep better, 19:21 so that remedy of exercise is so important not only for 19:26 to strengthen our body but also for us to sleep better at night. 19:31 And don't work in your bed, work in the office. 19:36 That's the place to do your work, some people take their 19:39 work to bed with them and it's important to make sure 19:42 that you are not working when you should be sleeping. 19:48 That's not the time to discuss these problems. 19:51 And take a warm bath and relax, a bath is so relaxing 19:56 and sleep in a dark quiet room, this will help you to have 20:01 a good night's rest and remember that old saying, 20:05 it's true," Early to Bed, Early to Rise, my friends, 20:09 makes a Man or Woman Healthy, Wealthy and Wise." 20:13 So getting to bed a little earlier and getting up early, 20:17 may also be a key for you to have better health. 20:22 So trust in God and pray because I know 20:25 that we can't do these things on our own, 20:28 but we can when God is there to help us. 20:39 And we need daily sleep and we need a weekly rest as well 20:45 and that's why my friends our loving Creator has built 20:49 into the structure of our beings a biological time clock... 20:53 God has put a biological time clock a seven day cycle 20:58 is built into the very fabric of our being. 21:01 In fact so much so that that seven day cycle 21:04 affects even our sleep. 21:06 For example, if we get only four hours one night 21:10 and then we get ten hours the next night, 21:13 we have to add that together and divide by two nights 21:17 of sleep. So that's 14 hours, so that means you have 21:21 seven hours, but if you come to the end of the week, 21:24 then it's like withdrawing money from the bank. 21:28 You are taking it out and you can't put it back 21:31 In that seven day cycle, you need to add up to the 21:35 entire amount that you need for the week. 21:37 God has given us a seven day cycle that's built right into 21:41 the very fabric of our beings... 21:57 It's so important, so find some place that you can 22:02 go to church on the Sabbath and rest and take that 22:06 weekly rest that is so needed. 22:09 God's Sabbath is a haven of rest, 22:12 it's a defense against unending work and so here is 22:17 your prescription... I'm going to have several of them for 22:20 you today and one, our prescription for wellness 22:24 is right here, it's all wrapped up in these 8 natural remedies 22:30 for wellness. 22:31 This is what will keep you well my friends. 22:34 Water-getting adequate water every day drinking those 22:38 8- 8 oz. glasses of water and bathing on the outside 22:44 and in keeping the body cleansed on the inside and the outside. 22:47 And then Exercising, making sure whatever exercise 22:51 you enjoy, get out there and exercise. 22:54 And then, the Power of Love. 22:57 Do something nice for someone else and you will find 23:00 that it will improve your own health. 23:03 And Trust in God, trusting in God is so important. 23:07 And then live a lifestyle of abstaining from everything 23:11 that is harmful like alcohol, tobacco, caffeine, 23:15 and use moderately that which is good. 23:18 And then in Nutrition. 23:20 Make sure you are getting a good nutritious diet. 23:24 We all need my friends, those fruits and vegetables 23:29 that are so important to keep us healthy. 23:32 And we need also those grains and those carbohydrates 23:37 that we find in fruits and vegetables and grains... 23:39 And then, Environment. 23:42 Make sure you get out and take that good walk in the fresh 23:47 air.. among the trees because there's health giving, 23:50 life giving properties in the trees. 23:52 And then, we talked about Sunshine, where it's so 23:56 important to get adequate amounts of sunshine 23:59 to get the Vitamin D that we need and most people have a 24:03 low level of vitamin D...And although it may help some, 24:08 if you are really low...but we really need to make sure 24:12 that we are getting our vitamin D from the sun... 24:14 And then of course, we need this Restorative Rest 24:18 that we are talking about. 24:20 So make the right choices my friends, do all of these 24:24 things, it's all of them combined together 24:27 that is going to keep us healthy. 24:38 And so when we choose to cooperate with God 24:42 and follow His laws of health, He promises that He's going 24:47 to strengthen us. 24:48 So my friends, those of you watching by 3ABN, 24:53 I can tell you that I know God is going to strengthen you 24:57 as you determine to have these incorporated into your life 25:02 because we shall be for time and eternity what our habits 25:07 make us. 25:08 So we need to develop very very good habits 25:12 and now is the time to develop those habits 25:43 So these are just three habits to establish my friends. 25:48 And then avoid stimulants. 25:59 Say no, I am not going to discuss these at night. 26:02 If it's too complicated or it's a conflict 26:06 I'm going to do that after I've had a good night's rest. 26:10 And then here are Eight Things To Do. 26:12 Remember eight things to do. 26:38 And my friends, you do this you will live longer and healthier. 26:43 So if you forget some of the things that I've talked about 26:47 today, remember it by remembering 1958. 26:51 And here it is all wrapped up in 1958. 27:14 And my friends, I know if you do this that you will be on 27:20 your way to better health. 27:22 So may God bless you as you determine to follow God's 27:28 way. It's the best way. |
Revised 2019-03-07