37- How Sleep Affects our Lives

A brought to you by volume only see research life can bring many difficult situations, domestic violence, addictions, poverty and even sexual abuse by your loved ones welcome, Amy, and the Q and you have L-is available live on radio and the app called the care our website. Any.com Amy and I why I don't now hands with EE I wrote you look for the care or iGTD on Jared that QR later this week here on CB 610 channel 131 Sunday at 5 PM and as a podcast.

We created the shell at the space space and to show that there is hope after going to difficulties despite any suffering no matter what type as I have come to find out that no one is exempt from suffering and at one point in their life or another or could still be suffering and it took me we are here for each other. I'm trying to use testimonies so that hopefully we can help in uninviting professionals, inspirational speakers can help a suggestion at the survivor. I hope to inspire others encourage transparency and find strength in knowing that this to suffer are not alone and those that seal against insurmountable odds, do exist today. We will discuss the important role sleeping has in our lives and our special guest is Patricia fair.

Dr. Farrell is a published author in the nationally known license psychologist expert from Web MD with experience in most areas of mental health for over 30 years. She has consulted to pharmaceutical and communication forms is a member of the American psychological Association dog AFTRA union and biography and Who's Who in the world.

She has also been a disability consultant was a board member of the NJ VP of psychological examiners for member of Bergen Pines Hospital and the psychiatric preceptor for you and the NJ medical school of New Jersey.

Dr. Farrell, thank you for being with us today. Welcome to the care you beer with you today and the pleasures ours. Farrell is very interesting. I know that you had exactly 30 years of study and you come across some really interesting findings when it comes to studying sleep which you like to share with us. What's one of the most unexpected things learned about the importance of sleep on one of the one of the really exciting and unexpected findings was that when we go to sleep our actual, our brain actually shrink in size know that sounds a little frightening to some people but actually it's a good thing. What it does is the brain is very much in some ways like a sponge and during the day while you're doing whatever you are doing. If you're out gardening or you're driving your car you're walking down the street you talking to a neighbor.

Whatever you're doing, you are creating material, metabolic waste, we call it in your brain cells and when you go to sleep at night that the time the brain has to clean out all of that stuff so it squeezes down to push out all that stuff into a system that we didn't even know before that exists, and it cleans it it gets it ready for the next day and it's just it's a miracle it's it's like something you don't have to work on it does it automatically and it really helps you in so many ways we don't even know all the ways yet but sleep and shrinking brains and actually a new brain the next day, a new, clean her brain ready for the day and ready for the activities in which you want to engage leave the charts when we see reason. Like yourself on that we have energy for the next day thing right yes absolutely. What the one thing that it really does. Also, is it helps us to bring some of the bodies off the entire body. It brings all of the body's activities.

These unconscious activities under control and begins to allocate to the different parts of the body and the different organs different tasks that must be done as you sleep and one of the tasks that it does is it helps the insulin in your body work the way it's supposed to work unless you're not getting enough sleep.

And if you're not getting enough sleep. What happens then your brain starts releasing what's known as a stress hormone. It's called cortisol.

And cortisol is you might say the enemy of insulin because it stops insulin from working the way it should. We believe that the reason that people who have sleep-related difficulties may also develop diabetes and we have seen, we have seen lots of research that has shown that people who have jobs that require them to be on schedules that disrupt their sleep such as nurses or fire fire persons of police personnel. All of them. They have higher rates of autoimmune disorders just like diabetes. In fact, the nurses unfortunately it was a very large study was 10,000 nurses. The nurses have higher incidence of breast cancer and they think that sleep may play a role so you will going to do anything I would say make sure you sleep tonight hello yeah that's sometimes easier said than done with airing live from Miami where we can be weathering the storm together in prayer and 11 is affected now by yes to basically seek deprivation.

For whatever reason you're saying can make you sick. Whether it be diabetes works are breast cancer and so vice versa under the same token it can help you stay healthy. Now is ghetto if you could if I said to you. There is one thing that you can do that under your control that will make you a more creative person happier person and healthier person.

Someone who may be able to avoid Alzheimer's disease you what you would say to me okay what that one thing, and I would say there's one word was asleep. Yes, my question now was asleep so I need to get there how much sleep. Yes I usually usually we say about seven hours now that's pretty much determined individually, but I would say.4.3 the way some people seem to post. Oh, I don't need to sleep at night I can work on three or four hours. Well, you know, I would have to question that. But sleep is generally about seven hours now, children require especially babies require much more sleep and they think that that is because of the size of their brain and the way it has to clean itself out quickly.

It needs more sleep to do that so we know that it can vary. I mean children can sleep up to 10 hours a day and that's not bad because it may actually be very good for them. So we have to look at sleep as an individual matter, but as a rule for adults seven hours is assisting us too much sleep.

Today do the inverse to make us sick. You know there's there's a controversy going on right now and it has to do with sweeping and it, and Alzheimer's and it has to do with napping. Now they have just been a recent study that said that persons older persons who sleep a lot during the day and then can't sleep at night.

You know there's a lot of sun downing it's called can't sleep at night.

That's because the daytime nap does something with their normal sleep cycle and may even affect the hormone in the brain that's necessary for regulating sleep at night so they are concerned that elderly people if they want to take a nap. Maybe only 1/2 an hour maybe an hour, at most, but be careful about amount of daytime sleep.

We know that corporations now have said look a really good thing and we have found that after a 20 minute nap or so during the day time at work which is by the way, sanctioned, and the Japanese have been doing it for quite a few years now.

Yeah, they they say okay 20 minutes you go to the break room work or sit at your desk or whatever.

20 minutes sleep. Come back and they find that people are much more creative, much more refreshed much more willing to engage in their with their coworkers so it's it's not really clear path here on's on the amount of sleep during the day and whether her naps are really good for you, but they probably are good, but in moderation. So a power nap is okay I would see him for yes absolutely, absolutely. And you know I used to work at a place where all of them were editors and every single day at like about 1212 1230 or so. The man who sat at the desk across from me would put his feet up on the desk, put his head back and for 20 minutes or so, he took a nap and was a long time ago and it really worked very well for him, so people have been doing it for long time if I told you that there's probably two people that everybody know it knows about but one thing they don't know about is their sleep habits and one and you're down in Florida and this person spent a lot of time in Florida and that was Thomas Edison.

People of the to the Edison home right and you go to the Edison laboratory down there which they have just refurbished before. I think it was a little better, you got more of a better idea of how it worked with Thomas Edison had caught all over the place and all day long. He took 20 minute naps in ways he kind of kept it quiet, but he did and his poor workers. He wouldn't allow them to nap and he would work them over time. As a matter fact, there was a book written around autumn of 1920 or so and they talked about to keep his workers up and not sleeping. He would bring in a brass band and have it play in the laboratory go how anybody does that, but that's what he did. Leonardo da Vinci probably one of the world's greatest minds who was a true Renaissance man never slept only slept at 15 to 20 minute naps 24 hours a day.

Never lay down for up to seven hours of sleep you to see. It doesn't matter how you get your seven hours of sleep as long as he gets seven hours of sleep could be really welcome when using at least seven hours. It's okay to sleep eight or 10 or if he sleeps well, if it's too much. Not bad about everyone's throat. Give yourself the luxury why not.

I do not do any damage to the need to go to work. Bobby joined a fascinating topic and I think we are. We really only exploring the brain on it to me and to a lot of other people is still the final frontier. It's not the universe it's not space it's the space between our ears.

We still don't know enough about it. It is whole. It is holding its mysteries back and every time we find a new thing. It is shocking because it's right it's been there in front of us think they just maybe two years ago. This is definitely something looking and seeing all those that are testing in hosting a capital and this is the care today just focusing on sleep and the importance of sleep in our lives that during the petition for any capital and now we continue with Amy, and the 218 80 the business itself is interesting and I mean you have a year this is your first time in their joint petition for real and were talking about sleep issues.Jeffrey L. We spoke about naps and naps. We get fries let us anoint interesting things that you can tell us is there such a thing as a S a good sleep position well a lot of interesting information that you can get in my book, which is sleep. Insomnia, stress, what you don't know can hurt you and one of the things that I would say is many people don't realize that they can actually improve so many areas of their lives they can improve their ability to learn they can improve memory, they can learn new skills and one of the things that you can do. Let's say you going to go for a nap or you going to go to sleep at night. One of the best things you can do is read material that you want to learn and remember just before you go to sleep. This is for anybody. You have to be a student you can be anyone because we know that when you go to sleep. Your brain begins to take that information and put it into memory banks and form new connections so that when you wake up, it's going to be a new you in very subtle ways, but if you do that on a regular basis. You are going to find something wonderful is happening for you, so naps are great. Sleep is great. Don't don't give it a bad rap. You know if you're sleepy take a little nap if you're going to bed at night. I would say try to go to bed at the same time every night. Try to put yourself on a schedule. Try to get up the same time every morning. That's an interesting point to where finding out now.

Talk to your relatives. Find out if they have a natural time to get up in the morning and you will find it's probably genetic were not sure, but you will find that they say oh yeah I wake up at five or 6 o'clock in the morning. I don't need an alarm clock. I've never needed an alarm clock. Your body has a natural bio rhythm is right.

It tells you. Okay, it's time to get up let's go you know you can't fight it but you try to get as much sleep as you need to gotta get that seven hours so if you go to get up at 5 o'clock in the morning. Naturally, well then maybe you've got to go to sleep at 10 o'clock at night. That's not bad.

That's okay. You know, being on a schedule actually helps your body in the long run. You are going to be good doing good things for yourself. Isn't that what all of us want to do anything lucky we get tired when it's time to go to sleep and wake up when it's time for us to link up with the lovely bright right about about kids when when it comes to liens and school-age kids. I really do preventions on the next intensive ADHD and when I guess only. There is a very well-known and highly respected prominent psychiatrist Dr. Alan Francis, who writes for psychology today but is a poor or former director at the Duke University Medical Center is a great guy and he says you know too many kids are being diagnosed with ADHD. LU no attention deficit disorder and they're being given medications for that, you know, these medications have very bad side effects and one of them is phase it starts children's growth. It also probably affects their brain.

In some ways causes them to gain weight and suppose these children instead of having a psychiatric disorder really were sleep deprived, that's a good question in the easy chair well and sleep is the queue or you can, you don't know they have to do more research into this.

You can't just say the teachers complaining this kid is active do all day long all of course there there there tell they were in a bad mood.

They're tired there there grumpy. They are active because they haven't gotten enough sleep.

So what is schools doing that is either bad or good. One of the bad things is there opening schools very early so the kids have to get there at 730 or 8 o'clock in the morning's yeah the phone board sleep just wrong thing to do. Children or children. We'd send them to pediatricians because they are not adults.

Their brains are not adult brains and they won't be until there over the age of maybe 25 or 26.

They're still developing their brains so we are expecting these kids to act the way adults do.

We can't do that to them because their brains are not ready to go to sleep until probably 11 o'clock at night.

That's when this sleep hormone called melatonin. People are unfortunately giving to their kids to make them sleep you are using for themselves. You can buy it over-the-counter. I'm not recommending it. But that's when that kicks in for kids 11 o'clock at night.

How are they going to get seven hours sleep. If you're going to wake them up at five or 6 o'clock in the morning ready for school. You can't. So schools have to begin to start later because they have to recognize there is a biological reason that these kids need to stay up later. Get up later and go to school later instead of taking psychiatric medications, you know I made that which is to begin to come to terms with that I seen since high school opens earlier than my daughter's elementary right I see where you're coming from, be the next the biggest trials will begin the pharmaceutical companies reduce the medications.

Will you know too much ADA medications being prescribed religious liberty all over over diagnosed music will absolutely, absolutely.

Just like bipolar disorder is being overdiagnosed in young children at as young as three years of age. Can you tell me in good conscience that a child three is bipolar now looking to the haven't been with a three-year-old. You know they are normal and why do they do that because there was a guy who worked at Harvard medical school who suddenly decided that all this is very good and he went out and he started telling always physicians well know we have to start looking for bipolar disorder and giving the children medication.

No, I don't. I don't get all you have to these evaluations have to be done very carefully. They have to be done by experienced people and you have to use the most conservative things before you jump to other kinds of things I know I least convey since it's not just that Essington that we all suffer from anxiety and stress I was doing for meeting of one of the articles that says that. I think that's it. Sleep reduces anxiety so that you have any suggestions for me anxious before falling asleep.

For example, that we can get there exactly anxiety is normal. It's not bad. It's bad when it gets out of control. When you become stress exactly anxiety can be handled very easily with anybody out there who wants to do something right now about helping themselves with anxiety. You just have to learn to do relaxation breathing go to my website. Dr. Farrell.net. I have a video that shows you how to do it using the minutes you will be breathing that so that you will be relaxing. You can do it throughout the day, you could do it anywhere you are you standing in the elevator waiting to go someplace you're waiting in the line to go to the bank or whatever you walking down the street you could it'll take you 2 to 3 minutes and you will relax so try that at some conservative measure. Try meditation if you want. That's an excellent way to help yourself, you know, there are ways we need to learn to naturally help ourselves and I know that your program is very involved in helping people see how religion in their lives can certainly help them and I am a big believer of that to if prayer helps you do. It's do whatever helps you. If you believe in a higher power and God that is perfectly fine. There is nothing wrong with that you help yourself. As you can. Also, if you have positive lifestyle changes probably pressed promote a good nights sleep. Absolutely that's one of the things you need to do that I mentioned in one of my other books out of the-year-old therapist. One of the things everyone needs to do and it's very simple. You need to begin to say no and oh I always get don't always agree to do everything that people want.

Or that they ask you to do. Think about it, why are you constantly being used like some kind of doormat you are agreeing to do everything know what I want to talk about returns nightmares about your blog how to become your own therapist step-that sounds absolutely testing and yes to any capital and this is the key here, you can listen every Friday at 2 PM. After this will return petition to discuss name and now we continue with Amy, and that you're on 880 W back. Thanks for joining us by Mimi Calvo and his executive you can hear writing TPN life and also replace Sundays at 5 PM extended family top 10 131 or in the care we are doing today. My petition for and were talking about the importance of sleep.

Dr. Farrell a lot of people it's more and more often that I hear of people that they struggle from nightmares and hand that most of us have learned to deal with things that come across us in the day, but with each of his nightmares and acted it interfere with adequate sleep.

Some people believe that nightmares are actually a form of stress that has developed during the day and then comes out at night. You know, stress is not something that anybody should think nothing of it because if we know one thing we know that stress kills people. It contributes to high blood pressure, it contributes to a breakdown in the body.

And if you have prolonged stress you will be in very bad physical shape so one thing you want to do is try to help yourself during the day so that you may not have those nightmares. Now for some people. They may have the nightmares because they have been through horrendous experiences and they need to go to therapy to get some help with that. However, they need to learn how to bring themselves down to calm themselves during the day time and as I said one of the things that you do is you try to get the sleep you can. Another thing that way everybody is recommending, and these include psychiatrists and physicians and and therapists. Everybody has been has been or should be including this in their treatment techniques and that is you should be getting some form of exercise every day. When I say exercise I don't mean you have to go to the gym. I don't mean you have to use a stairmaster or you have to be on a treadmill walk, you can kiss me dog for a walk sound exactly exactly. That's it. And that's the wonderful part of having a dog you have to take them out for walks. You have to go for exercise and everybody else absolutely. You probably have a little dog.

That's one of the best things you can do for your physical and mental health because we know that exercise doesn't just help the muscles muscles have been found to not just be like rubber bands that help you move your body more efficiently. They are producing hormones they are producing materials. We still don't know enough about that controls your mood and your bodies healthiness.

So if you just do some exercise just walk the dog three times a day which is what you going to do anyway. You are doing a great favor for yourself and you are helping your health wonderful thing know I was doing the right thing by helping for my husband, by waiting for my husband to get home to help me mom everything that I was thinking so thank you so much as to someone Thing that see this a good thing. Every good deed see you. It's every day. I mean if you wanted to do a little something you wanted to do a little bit more exercise a little bit more strengthening. You could ask anybody who's expert in that area among many people will say just get a little a one or 2 pound weight and you can just do a little arm exercises. Some people say great mother with that just can't of vegetables. Whatever you have in the house and use that a couple of times to lifted up, you know, there are newer exercises you can do without even thinking there exercises sitting on the cell want to see you home all day long. Okay will call in the policy you thinking anything nothing having your mind because you trust God in everything you make out and out bad. Let, and you feel what and is not related to nightmare you wake up another word. No sweat. If waking up in sweats as we live into a nightmare branded you don't feel stressed then are nightmares preventable. Can they be reduced, increased, or even if it is altogether. What a hard question to answer, and I think you would have to ask you sleep expert on that and they might say that you know what maybe you have a sleep disorder that hasn't been diagnosed. I can tell you I have gone to look at sleep laboratories where they have them all over the country. Now every major hospital has a sleep medicine unit and they have people come in and they have them stay overnight and they hook them up. They have all kinds of stuff they make will cause the readings I went to the one up at Cornell Medical Center in New York and I so what they did and they find out that these people many people don't even know it that they have sleep apnea. Now sleep apnea usually is in man over the age of 50 who are overweight, but anybody including women who are who are not that heavy heart can have sleep apnea. We don't know why it happens, but up to somebody can be awakening up to 500 times a night and they wake up choking. They feel like their dear cutthroat actually does close down and they choke because the brain mechanism says hey you not getting enough oxygen hey come on, breeze, and so they wake up and they wake up and end the morning. They feel terrible, but are nightmares associated with very possible. One of the things they recommending now, which is kind of interesting if you don't want to go and get one of the apparatuses you will go but I think anybody should go for a sleep evaluation. If you really having sleep problems. That's something to do while sleep the sins of the reasons for I waking up in sweats and having nightmares. Did you PTSD people laughed is the do have these me. Not that often I would think that. I mean, at least for me it's every once in a while right so if that's the case, and there is achievements that is perfect yet steep cut this these treatments be effective in reducing the occurrence of nightmares and if so, what are the yeah I don't know. I think one of the things that should be avoided is pleasing that it is taking sleep medication on any kind of a prologue basis that that is a dangerous thing to do about not medication there's other things that the reason is your grotesque night tires says you, you know, there could be physical reasons women have certainly would be good, night sweats, and things like that people have it because they've had terrible things that they've gone through in their lives and those things come back to that while they're sleeping and those need to be remediated with maybe a mental health or physical health professional that needs to be evaluated if it is coming on such a persistent basis and is causing such difficulty waking up in the morning you wake up in a panic when you feel terrible. I think that's something that's an indication that go for some help and see what you might be able to do.

You know II wouldn't dismiss that entirely. I would think. Take a look see what might be done.

You know what I find out what I find what's best paying expenses.

Bobby just hand over my head at night and pacing for me and it's not that I don't.

Nightmares are not and have nightmares. He that's life. Suffering is part of life by at least you know no more than if the sweating is gone. Thank God you know and and helps to because there is always a medical care. Sometimes it just takes prayer something that you could do for yourself. You're absolutely right and you try whatever you try and you see if it works and if it doesn't want if it does wonderful if it does you know you know what it needs to run. You know there's something called an iatrogenic illness and you know what that means, that means and illness caused by the intervention of the medical or psychological person. They can cause an illness in his own way to go, evaluation, and they start giving you a medication it's really not needed and maybe not good for you and you get side effects and now they're going to give you a side effect. Medication for the first medication they gave United takings to medications that a good thing to do know I know I know a woman who was a very delightful woman who was referred to me by a physician and he said she can't leave the house.

She used to be able to go out shopping.

She went with her friends. She had a very full life and now all of a sudden she can't even go to the front door so I went to her home because she couldn't come to the office and I sat there and the first question that I asked her was you had any change in any of your medications, and she said yes. Last week, the doctor changed my medication for high blood pressure, I said and what happened.

She said that all of a sudden I was getting panic attacks. I can't even go to get the mail at the front door. I said okay please go back to the doctor talk to him about the medication he's giving you because I think maybe you're getting a side effect and it's a panic attack and sure enough it was at the next day she was out with her friends to Atlantic City again so you know it.

Sometimes it's not good to change medication. Sometimes it's not good to take medications and you have to take them with care, not casual. You don't take even over-the-counter. You don't take things casually you take everything, including aspirin, Alaskan aspirin has its problems. That's it. It's a wonderful medication. I am not an expert in medical affairs but it does have things that it can cause these medications you take the batter. I wanted to talk to you about the log. How to be your own therapist, step-by-step guides, taking back your life will I think you know one of the things that is another thing that I would recommend besides learning to say no. Stop saying to anyone. Why, why does the story, conversation with somebody.

Why doesn't start the communication with somebody. Why put somebody's back hairs on edge. It causes them to be negative so it's you is what therapists use reframe the question if you want to know something and say something like tell me how to understand what you're telling me helped me to understand what you say, don't say why why did you do that know what was the reason that you was thinking about that led you to do that to little longer than why, but it certainly will get you a better result was the answer.

Certainly worth the effort. I mean, I know it takes longer to say, but it certainly was left but yeah but you want to get to you want to get to a communication level that is comfortable for both of you and you want to resolve a problem, possibly in the most pleasant way possible. And anybody I can tell you I have talked to psychiatric patients who have been out of control and told me that they were hearing voices and when I started speaking to them in a way that was not confrontational which people unfortunately do and didn't tell them know you're not hearing that and just say please tell me what is it that happening. Let me understand you, they became, they talk to me and it was much easier to communicate with you, communicate better with anybody that way and that's going to be your own therapist learn to be a better communicator. Learn to not use the words why board or to say yes all the time, learn to be your important to note, learn to remember your important you put on earth for a reason and that could be to help others but not to forget about helping yourself because you are important. So you have to remind yourself sometimes that it's okay to say no. I think some minds come in such a lien becomes the hour. It was a pleasure to send and all our nest listeners. They think it's our special guest Dr. persistent feral think Patricia, thank you and thank you Boris and the great Wanda for more information on Dr. Pharaoh can be found in Amy capital.com under guests. Please check it out and get one of her books sounds excellent, I'm Amy capital in this six year. Thanks for listening Amy capital.com from previous shadows until next Friday.

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