Secrets to Wellness

Three Angels Broadcasting Network

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Series Code: STW

Program Code: STW180009A


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.


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Revised 2019-03-07