May 18, 2024 • 28 mins
Ever struggled to hit the hay and wake up feeling fully refreshed? You're not alone, and that's exactly why wellness expert David Delrahim joined me, Roland Perez, to reveal the essential role of sleep in our health regimen. We navigate the complexities of our body's need for quality shut-eye, exposing how modern habits are often the culprits behind restless nights. Together, we tackle the misconceptions that lead to poor sleep and provide actionable strategies for integrating sleep-promoting practices into your routine. From the science behind how sleep bolsters our immune function to the art of crafting a serene sleep sanctuary, this episode is brimming with insights to transform your nights into a wellspring of rejuvenation.
From the producers of PBS's American Health Journal and Innovations in Medicine. Thank you for listening to Better Wellness.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Roland Perez (00:02):
You know, sleep is a major issue for many of us.
Not getting enough sleep or notenough restful sleep.
Your body, your mind and yourwellness requires that you get
good sleep to help you functionthroughout the day.
Welcome to Better Wellness, apodcast that explores the newest
innovations in true wellness.
(00:23):
I'm your host, roland Perez, asthe executive producer of the
American Health Journal for morethan 25 years and produced over
530-minute award-winninghealthcare television shows and
aired nationally on PBS with anaudience of over 100 million
viewers.
But Better Wellness is morethan that Not only keeping your
(00:43):
body healthy, but developing themindset and balance that
prevents illness.
Our guests are experiencedexperts in the world of staying
healthy, young and well.
Our guest is David Delrahim,wellness expert and noted
visionary.
David discusses the ways wemiss the importance of sleep and
suggests ways to discover thatmindset to achieve consistent,
(01:08):
refreshing sleep.
So, david, what is sleep andwhat is the importance of sleep?
David Delrahim (01:17):
Sleep is a natural phenomenon for the body,
just like breathing air,drinking water.
Just like breathing air,drinking water, eating.
Sleeping is just anothernatural phenomenon.
Many things that we know thatcomes out of sleep boosting the
immune system, rebooting thebody, the mind these are the
(01:45):
things that we know about it.
But getting the quality sleepis what a lot of people are
struggling with.
So we are tired, we won't sleep, because that will rejuvenate
our body, and rejuvenation comesfrom rebooting the system.
(02:10):
That's what the body does therepairing, maintenance, all of
these physical attributes of thesleep.
(02:35):
But there's more to sleep thanwhat we have considered or known
about it.
So let's just go back to thenatural phenomenon.
We get hungry.
What do we do?
We eat, we get thirsty, wedrink, we want oxygen.
We don't even think about it,we just breathe.
But when it comes to sleep, it'sa completely different story.
(02:57):
Sleepy, we have more coffee orthe energy drinks, anything that
keeps us up.
(03:19):
We are fighting it, we aredismissing the body's urge and
thinking about the sleep that wethink.
Well, perhaps I don't needseven hours of sleep, or six and
a half hours, or, in terms ofthe females, maybe eight hours.
(03:40):
Maybe I can condense.
Well, I'm too busy, you knowwell, five hours is enough for
me, or I am young, only fourhours, I just don't have time.
We never say I don't have timeto breathe, I don't have time to
drink.
We sometimes say I don't havetime to eat, and then our energy
(04:06):
goes down.
But when it comes to the sleep,it's just what if I have time,
I sleep, and what a huge mistakethat is.
Breathing, drinking, eating,sleeping the first three
(04:27):
naturally done the sleep.
Many times we force, we augment, we manipulate Something that
has to be natural and we alwaystry to find an excuse for that.
(04:51):
We are not takingresponsibility If we are not
sleeping.
Well, just go back to thebasics.
It is just like breathing.
And if you cannot sleep, thatis the byproduct of what you
(05:15):
have done in the past 16 hours.
Go back and try to fix well,identify what they are and go
back fixing it, and the sleephappens naturally.
Roland Perez (05:30):
It's so simple, just like breathing.
We don't sleep.
We fight sleep because we wantto either do something watch
another television show at night, write another couple of emails
, be sharp when we arrive atwork, drown, get as many cups of
coffee in you that you can sothat you look sharp when you're.
(05:52):
You're doing the morningmeeting.
So, yeah, what we're doing isfighting sleep.
But what can we do if we do gettired?
I we can't fall asleep an hourbefore the meeting.
So if we're fighting it, whatshould we do?
David Delrahim (06:14):
You know, to arrive at what the body is
supposed to be doing while weare sleeping the natural
phenomenon we need to be inresonance with our body.
We need to allow the body to doits job.
(06:37):
So quality of sleep it alldepends upon what do we do
during the day to support thatquality of sleep, the sleep,
(06:58):
just for the sake of argument,if you are sleeping for seven
hours and then we have another16 hours of being active,
perhaps there is no wall betweenthem.
One is a continuation of theother.
If we get seven hours of goodsleep, then we have 16 hours of
(07:23):
great active hours and viceversa.
So how can we support a goodnight's sleep, hydration, good
(07:45):
diet, meditations?
Roland Perez (07:53):
so there are multiple bodies that will be
impacted during the sleep sobasically, what you're saying is
you're spending those 16 hourssort of getting ready to welcome
sleep.
David Delrahim (08:11):
Absolutely.
So you know what one leads toanother and another leads to the
first one.
It's just a continuation, thereis no stopping.
So you want to have a great 16hours of active life, then you
better get a good sleep, becauseif you don't, those 16 hours
(08:34):
will be impaired.
Roland Perez (08:37):
Let me ask you that I learned it in the
military and it was that youcan't sleep because you're in an
environment where you can'tsleep, so that you nap, and I
learned that an hour nap when Itake an hour nap I wake up and
(09:00):
I'm refreshed as if I was asleepfor eight hours.
It's amazing what a nap can doand it just basically what you
say it refreshes you, it's ahealing time.
David Delrahim (09:16):
See the body, our body is very smart, Highest
intelligence it has.
But we often think we knowbetter.
So when the body needs to shutdown, needs to rest, whether it
is for 20 minutes of we call itpower nap, or an hour of nap or
(09:42):
seven hours of sleep the bodygives a signal.
Hour of nap or seven hours ofsleep, the body gives a signal.
So it is time for the body toshut down, to rejuvenate itself,
to process everything it has.
And if we take that advice, thebody's advice, which is very
(10:03):
intelligent, Now we are inresonance with the body.
We wake up rejuvenated, we havea better focus, we have a
better mindset, Our emotions aremore in balance.
Everything is working.
Now, on the other hand, when weare fighting it, we are a
(10:27):
little bit drowsy, we're alittle bit sleepy, maybe we had
too much information that ourbrain had to process and we
decide not to take that nap, butwe're going to have two cups of
coffee to augment, to overpowerthat body's urge, that body's
(10:52):
intelligence.
That is how we get on the otherside of the fence with the body
.
We are fighting our own body.
It's just like you're hungry.
The body needs calories, thebody needs nutrition.
(11:12):
I say no, no, I know better,you don't need that.
You know what.
I'm just going to havesomething else.
So what happens Later on?
We find we are out of energy,we cannot move around, we cannot
think Our blood sugar coulddrop, A lot of other things.
(11:42):
One of the functions of thesleep definitely is to process
what we have been gathering, allthe informations During an
active day and I'm talking aboutthat 16 hours, because we're
going to be sleeping for about7-8 hours, so the active days
are 16-17.
Those are the active days thatour eyes are open and we're
looking at things, we'regathering information.
(12:03):
We could be hearing, we couldbe talking, we could be smelling
.
All of our senses are working.
We would gather up an averageof about 37 gigabytes of
information that goes to ourbrain.
Well, some of the informationsare good because they are life
(12:23):
experiences and we need toretain.
Some of them are junk.
Brain needs time to go throughall of those information,
sorting it out and sorting itout, filing it.
The ones that are no good,they're junk out.
The ones that are good, they'resaying so.
(12:48):
That's, that's another reasonwe need the sleep.
The same thing with theemotions we gather up.
We could get emotional for thesituations, for the incidents,
for anything any experience thebody needs to go through all of
those information.
(13:24):
So this importance of sleep isbeing ignored by the mass,
discounted by the mass, andnowadays that we have a lot of
distractions like social media,our phone, then TV, that will
impact us, at our energetic body, the EMFs that are coming, that
it makes our body imbalance,then we cannot sleep.
(13:48):
And what do we do?
Sleep and what do we do?
We go to our medicine cabinetand try to find as the body
(14:16):
deems it necessary.
We are influencing that naturalphenomenon.
Roland Perez (14:25):
Let me ask you.
There was a psychologist that Iwas interviewing once that I
was interviewing once and hesays sleep, your mind at sleep
does not conjure up and make upnightmares.
Your nightmares came from theother 16 hours that you
experienced, things that didn'tsort out in your mind.
(14:45):
So one of the things hesuggested was preparation to
sleep.
You set the table to eat, youmix it, you mix your get a glass
, you get water.
You get a drink, you mix it.
You're prepared to eat, you'reprepared to drink, but you don't
prepare to go to sleep.
(15:08):
So he says if you have adifficulty falling asleep and I
did have it one time he saysit's time to go to sleep.
You really it's, you're gettinga little sleepy, but you have
to prepare yourself.
So he was at.
He said meditation would bevery good before you go to sleep
, breathing before you go tosleep and going to bed.
(15:29):
If you can't sleep, he tells meto get up and do something.
Don't lay there.
That will just make it worseand make you think you have
insomnia, which you don't.
You're just not ready.
Your body isn't ready for thatyet.
So his important thing was thatyou have to prepare for sleep.
What do you think about that?
David Delrahim (15:50):
Absolutely.
I believe I've expanded theconcept of the preparation for
the sleep.
I believe I'm preparing forsleep 16 hours a day.
Actually, as a man, I found thethreshold of six and a half
hours which would be the perfectamount of time, because too
(16:10):
much sleep is not good either,and our body has intelligence,
has this time clock, so I try tonot to alter that.
For example, I go to bed at9.30 to 10 o'clock and I wake up
at 4 o'clock.
That gives me about 6 to 6 1⁄2hours and I try to be very
(16:34):
consistent with that.
Now, our entire body workingtogether.
You know what we think.
What is the sleeping thing?
It really comes from the brain.
Well, yes, but your digestionsystem works in tandem with your
(16:54):
brain and every other organsand every part of your body.
So if we eat heavy and eat late, then this, our digestion
system, is trying to catch up.
You have a lot of blood flowinginto there and now you're
(17:15):
trying to sleep, there's notenough oxygen and blood into
your brain and they are not inalignment.
So getting prepared for thesleep just like brushing your
teeth.
You know what Some people liketo take a warm shower.
The same thing with the eating.
(17:35):
My advice is not to eat threehours before the sleep.
Water is good, but nothingheavy, nothing solid.
Then, while we are sleeping, weneed oxygen.
So we have to make sure thatthere's a good flow of air.
Number one.
(17:56):
Number two is the temperature.
Too warm, no good, because ourbody when we put our clothes on
and we go to bed and there's aheavy blanket that increases our
body temperature.
What's the temperature in yourroom before you go to bed and
they're a heavy blanket thatincreases our body temperature.
Roland Perez (18:13):
What's the temperature in your room before
you go to bed?
David Delrahim (18:16):
I would like to keep it at 68 degrees.
Roland Perez (18:20):
It's a little chilly.
David Delrahim (18:22):
Yeah, it is better to be a little bit chilly
than a little bit warmer.
Your body just works better.
Our body maintains thetemperature inside, no matter
what.
But having a little bitchillier is better because, you
know, I like to have a littlebit more blanket, a little bit
(18:46):
heavy blanket on me, so I willcompensate it by a little bit
chillier ambient temperature.
But even that one degree makesa huge difference for the
quality of the sleep.
So sleeping should be a ritualprocess.
(19:08):
You are getting ready, you'rebrushing your teeth, some people
even comb their hair.
It's just like they're going toan event, but they're actually
going to sleep.
They're honoring God.
Meditation would be wonderfulto calm your mind.
Roland Perez (19:29):
Yeah, meditation, this is something that I do If
I'm having a little bit oftrouble getting to sleep by the
room I keep.
I watch TV.
This is crazy, but I watch TVand I fall asleep watching TV.
My wife, on the other hand, shehas a room completely dark,
totally dark, and that's the wayshe goes to sleep.
We both sleep about the sametime.
(19:50):
It doesn't really matter.
But I find that if I go to bed,and at basically the same time,
I never sleep past a certainhour by 6 o'clock in the morning
.
No matter what I'm awake, mybody just wakes me up, whether I
(20:11):
got 4 hours sleep or I goteight hours sleep at six o'clock
in the morning, there's someclock in there.
Do you wake up with an alarm ordo you get up naturally?
David Delrahim (20:21):
Yeah, interestingly, I always set my
alarm for 4 am but hardly everthe alarm goes off because I'm
up by five minutes to fourautomatically.
But I do that as a you knowcautionary means because I have
yoga at 5.30 in the morning.
(20:42):
I need that hour and a half todo my morning rituals and
meditations and prayer andgetting ready for my yoga
meditations and prayer andgetting ready for my yoga.
So, you know, sleeping isextremely important.
But and there's a huge butquality of sleep is very
(21:05):
important, not just closing youreyes and crashing.
He's got his name.
Do you want to crash or do youwant to sleep?
Sleep is healing.
Crashing might not be.
You just have to honor all ofthese natural phenomenals with
(21:26):
the body.
Your body is here for you.
You want to be on the same side.
You want to be in resonancewith your body, not against that
.
If you're sleepy, you're sleepybecause your body needs that.
Your body gives you signal.
Roland Perez (21:45):
When I meditate or do mindfulness maybe not so
much, I don't know what thedifference is, but I do a lot of
mindfulness.
Before I do breathing, I haveREM sleep, which is, you know,
rapid eye movement, and that isthe gold of sleep.
That is.
You get that and I do get that.
(22:07):
I get that because I preparefor sleep.
I lie in bed and I just startslowly getting sleepy.
I'm tired of watching thetelevision anymore.
Then I sort of shut off theaudio, it goes into sections
with me and then I shut the TVoff and then I sort of go into a
(22:27):
little bit of mindfulness, alittle meditation, and I'm
asleep.
David Delrahim (22:32):
A little bit of mindfulness, a little meditation
and I'm asleep.
So let's talk about differentsegmentation of the sleep, one
of the areas that you can hardlyever hear that it is happening,
but it is happening.
Let's just go through the areasof impact.
(22:54):
Physical, of course, you knowwhat we are tired All of a
sudden.
We're not.
The body repairs, maintain, theimmune system goes off.
Those are all physicalattributes.
Those are all physicalattributes.
The mental you know what.
You're just clearing all ofthose junks out of your head
(23:17):
that you have collected duringthe day and bringing your mind
to balance.
Emotions, of course, it's thesame thing.
You know you have collected alot of emotional values that
your body needs to go throughand sort it out, because some
(23:39):
people are emotional and theysay well, you know, let me just
sleep on it, I'm sure I'm goingto feel better tomorrow.
So something will happen.
We all know it.
We might not put a lot ofimportance to it, but we know
something happens.
Sleep helps.
Then the energetic valueBecause of our exposure to a lot
(24:09):
of electronics and out there,picking up all these EMFs that
build up, charge up our body,causes inflammations.
Now we are trying to be awayfrom that, but what do we
normally do?
(24:29):
Well, we try to have the cellphones, our phones, on the bed
stand really close to us andeven charge it up, ouch, while
you're sleeping, which reallyimpacts the quality of the sleep
(24:53):
.
So I would advise not to haveyour phone around Now.
I said that I would set myalarm on my phone.
I do that.
First of all, I put my phone onthe airplane mode.
First of all, I put my phone onthe airplane mode.
(25:14):
I will try to have it at leastfive feet away from my head, and
that is how I have it.
Now there is One other thingthat happens at the spiritual
level.
You're sleeping, things happenswith your soul.
(25:35):
Soul comes out and brings downinformation.
So it's for releasing the souland calling the soul back into
the body.
That phenomenon has to happenfor us to receive information
(25:59):
and to be in touch with divine.
Roland Perez (26:02):
A friend of mine once told me.
I said every time I have aproblem, just before I go to bed
, I say to myself I have thisdeal with A and B.
Should I take A or should Itake B?
Doesn't answer the question,just goes to bed, gets up in the
morning and he says I feel likeB might be the answer.
(26:22):
I think that's what you werejust talking about.
All night, your brain isprocessing the information and
for some reason you wake up andthe answer is there.
David Delrahim (26:32):
You just know it .
You wake up and you have abetter clarity, better certainty
and something that you perhapscouldn't make a decision on the
night before.
All of a sudden is so mucheasier to make that decision
(26:54):
because you just know it.
So this sleep is a naturalphenomenon that needs to be
honored.
It's a ritual and it's aprocess.
(27:15):
It is as you are gettingprepared for sleep.
You are looking forward to thatfew hours of tranquility,
rejuvenation, repair,consciousness, all of it and you
(27:36):
want to be in resonance withyour body.
As your body is inviting you tothis natural phenomenon.
You want to be on the same sideof your body.
You are helping your body, soyour body can help you.
Roland Perez (27:55):
Well, so much for sleep.
That was great, david, thankyou.
I hope our listeners gotsomething out of that to help
them with their sleep and theirwellness.
Thanks again, david, andremember, the Better Wellness
Podcast is available just aboutanywhere, including Spotify,
amazon Music and iHeartRadio.
So, once again, thanks forsupporting Better Wellness.
I'm your host, roland Perez.
(28:16):
Thanks for listening, thank you.
You know, sleep is a major issue for many of us.
Not getting enough sleep or notenough restful sleep.
Your body, your mind and yourwellness requires that you get
good sleep to help you functionthroughout the day.
Welcome to Better Wellness, apodcast that explores the newest
innovations in true wellness.
(00:23):
I'm your host, roland Perez, asthe executive producer of the
American Health Journal for morethan 25 years and produced over
530-minute award-winninghealthcare television shows and
aired nationally on PBS with anaudience of over 100 million
viewers.
But Better Wellness is morethan that Not only keeping your
(00:43):
body healthy, but developing themindset and balance that
prevents illness.
Our guests are experiencedexperts in the world of staying
healthy, young and well.
Our guest is David Delrahim,wellness expert and noted
visionary.
David discusses the ways wemiss the importance of sleep and
suggests ways to discover thatmindset to achieve consistent,
(01:08):
refreshing sleep.
So, david, what is sleep andwhat is the importance of sleep?
David Delrahim (01:17):
Sleep is a natural phenomenon for the body,
just like breathing air,drinking water.
Just like breathing air,drinking water, eating.
Sleeping is just anothernatural phenomenon.
Many things that we know thatcomes out of sleep boosting the
immune system, rebooting thebody, the mind these are the
(01:45):
things that we know about it.
But getting the quality sleepis what a lot of people are
struggling with.
So we are tired, we won't sleep, because that will rejuvenate
our body, and rejuvenation comesfrom rebooting the system.
(02:10):
That's what the body does therepairing, maintenance, all of
these physical attributes of thesleep.
(02:35):
But there's more to sleep thanwhat we have considered or known
about it.
So let's just go back to thenatural phenomenon.
We get hungry.
What do we do?
We eat, we get thirsty, wedrink, we want oxygen.
We don't even think about it,we just breathe.
But when it comes to sleep, it'sa completely different story.
(02:57):
Sleepy, we have more coffee orthe energy drinks, anything that
keeps us up.
(03:19):
We are fighting it, we aredismissing the body's urge and
thinking about the sleep that wethink.
Well, perhaps I don't needseven hours of sleep, or six and
a half hours, or, in terms ofthe females, maybe eight hours.
(03:40):
Maybe I can condense.
Well, I'm too busy, you knowwell, five hours is enough for
me, or I am young, only fourhours, I just don't have time.
We never say I don't have timeto breathe, I don't have time to
drink.
We sometimes say I don't havetime to eat, and then our energy
(04:06):
goes down.
But when it comes to the sleep,it's just what if I have time,
I sleep, and what a huge mistakethat is.
Breathing, drinking, eating,sleeping the first three
(04:27):
naturally done the sleep.
Many times we force, we augment, we manipulate Something that
has to be natural and we alwaystry to find an excuse for that.
(04:51):
We are not takingresponsibility If we are not
sleeping.
Well, just go back to thebasics.
It is just like breathing.
And if you cannot sleep, thatis the byproduct of what you
(05:15):
have done in the past 16 hours.
Go back and try to fix well,identify what they are and go
back fixing it, and the sleephappens naturally.
Roland Perez (05:30):
It's so simple, just like breathing.
We don't sleep.
We fight sleep because we wantto either do something watch
another television show at night, write another couple of emails
, be sharp when we arrive atwork, drown, get as many cups of
coffee in you that you can sothat you look sharp when you're.
(05:52):
You're doing the morningmeeting.
So, yeah, what we're doing isfighting sleep.
But what can we do if we do gettired?
I we can't fall asleep an hourbefore the meeting.
So if we're fighting it, whatshould we do?
David Delrahim (06:14):
You know, to arrive at what the body is
supposed to be doing while weare sleeping the natural
phenomenon we need to be inresonance with our body.
We need to allow the body to doits job.
(06:37):
So quality of sleep it alldepends upon what do we do
during the day to support thatquality of sleep, the sleep,
(06:58):
just for the sake of argument,if you are sleeping for seven
hours and then we have another16 hours of being active,
perhaps there is no wall betweenthem.
One is a continuation of theother.
If we get seven hours of goodsleep, then we have 16 hours of
(07:23):
great active hours and viceversa.
So how can we support a goodnight's sleep, hydration, good
(07:45):
diet, meditations?
Roland Perez (07:53):
so there are multiple bodies that will be
impacted during the sleep sobasically, what you're saying is
you're spending those 16 hourssort of getting ready to welcome
sleep.
David Delrahim (08:11):
Absolutely.
So you know what one leads toanother and another leads to the
first one.
It's just a continuation, thereis no stopping.
So you want to have a great 16hours of active life, then you
better get a good sleep, becauseif you don't, those 16 hours
(08:34):
will be impaired.
Roland Perez (08:37):
Let me ask you that I learned it in the
military and it was that youcan't sleep because you're in an
environment where you can'tsleep, so that you nap, and I
learned that an hour nap when Itake an hour nap I wake up and
(09:00):
I'm refreshed as if I was asleepfor eight hours.
It's amazing what a nap can doand it just basically what you
say it refreshes you, it's ahealing time.
David Delrahim (09:16):
See the body, our body is very smart, Highest
intelligence it has.
But we often think we knowbetter.
So when the body needs to shutdown, needs to rest, whether it
is for 20 minutes of we call itpower nap, or an hour of nap or
(09:42):
seven hours of sleep the bodygives a signal.
Hour of nap or seven hours ofsleep, the body gives a signal.
So it is time for the body toshut down, to rejuvenate itself,
to process everything it has.
And if we take that advice, thebody's advice, which is very
(10:03):
intelligent, Now we are inresonance with the body.
We wake up rejuvenated, we havea better focus, we have a
better mindset, Our emotions aremore in balance.
Everything is working.
Now, on the other hand, when weare fighting it, we are a
(10:27):
little bit drowsy, we're alittle bit sleepy, maybe we had
too much information that ourbrain had to process and we
decide not to take that nap, butwe're going to have two cups of
coffee to augment, to overpowerthat body's urge, that body's
(10:52):
intelligence.
That is how we get on the otherside of the fence with the body
.
We are fighting our own body.
It's just like you're hungry.
The body needs calories, thebody needs nutrition.
(11:12):
I say no, no, I know better,you don't need that.
You know what.
I'm just going to havesomething else.
So what happens Later on?
We find we are out of energy,we cannot move around, we cannot
think Our blood sugar coulddrop, A lot of other things.
(11:42):
One of the functions of thesleep definitely is to process
what we have been gathering, allthe informations During an
active day and I'm talking aboutthat 16 hours, because we're
going to be sleeping for about7-8 hours, so the active days
are 16-17.
Those are the active days thatour eyes are open and we're
looking at things, we'regathering information.
(12:03):
We could be hearing, we couldbe talking, we could be smelling
.
All of our senses are working.
We would gather up an averageof about 37 gigabytes of
information that goes to ourbrain.
Well, some of the informationsare good because they are life
(12:23):
experiences and we need toretain.
Some of them are junk.
Brain needs time to go throughall of those information,
sorting it out and sorting itout, filing it.
The ones that are no good,they're junk out.
The ones that are good, they'resaying so.
(12:48):
That's, that's another reasonwe need the sleep.
The same thing with theemotions we gather up.
We could get emotional for thesituations, for the incidents,
for anything any experience thebody needs to go through all of
those information.
(13:24):
So this importance of sleep isbeing ignored by the mass,
discounted by the mass, andnowadays that we have a lot of
distractions like social media,our phone, then TV, that will
impact us, at our energetic body, the EMFs that are coming, that
it makes our body imbalance,then we cannot sleep.
(13:48):
And what do we do?
Sleep and what do we do?
We go to our medicine cabinetand try to find as the body
(14:16):
deems it necessary.
We are influencing that naturalphenomenon.
Roland Perez (14:25):
Let me ask you.
There was a psychologist that Iwas interviewing once that I
was interviewing once and hesays sleep, your mind at sleep
does not conjure up and make upnightmares.
Your nightmares came from theother 16 hours that you
experienced, things that didn'tsort out in your mind.
(14:45):
So one of the things hesuggested was preparation to
sleep.
You set the table to eat, youmix it, you mix your get a glass
, you get water.
You get a drink, you mix it.
You're prepared to eat, you'reprepared to drink, but you don't
prepare to go to sleep.
(15:08):
So he says if you have adifficulty falling asleep and I
did have it one time he saysit's time to go to sleep.
You really it's, you're gettinga little sleepy, but you have
to prepare yourself.
So he was at.
He said meditation would bevery good before you go to sleep
, breathing before you go tosleep and going to bed.
(15:29):
If you can't sleep, he tells meto get up and do something.
Don't lay there.
That will just make it worseand make you think you have
insomnia, which you don't.
You're just not ready.
Your body isn't ready for thatyet.
So his important thing was thatyou have to prepare for sleep.
What do you think about that?
David Delrahim (15:50):
Absolutely.
I believe I've expanded theconcept of the preparation for
the sleep.
I believe I'm preparing forsleep 16 hours a day.
Actually, as a man, I found thethreshold of six and a half
hours which would be the perfectamount of time, because too
(16:10):
much sleep is not good either,and our body has intelligence,
has this time clock, so I try tonot to alter that.
For example, I go to bed at9.30 to 10 o'clock and I wake up
at 4 o'clock.
That gives me about 6 to 6 1⁄2hours and I try to be very
(16:34):
consistent with that.
Now, our entire body workingtogether.
You know what we think.
What is the sleeping thing?
It really comes from the brain.
Well, yes, but your digestionsystem works in tandem with your
(16:54):
brain and every other organsand every part of your body.
So if we eat heavy and eat late, then this, our digestion
system, is trying to catch up.
You have a lot of blood flowinginto there and now you're
(17:15):
trying to sleep, there's notenough oxygen and blood into
your brain and they are not inalignment.
So getting prepared for thesleep just like brushing your
teeth.
You know what Some people liketo take a warm shower.
The same thing with the eating.
(17:35):
My advice is not to eat threehours before the sleep.
Water is good, but nothingheavy, nothing solid.
Then, while we are sleeping, weneed oxygen.
So we have to make sure thatthere's a good flow of air.
Number one.
(17:56):
Number two is the temperature.
Too warm, no good, because ourbody when we put our clothes on
and we go to bed and there's aheavy blanket that increases our
body temperature.
What's the temperature in yourroom before you go to bed and
they're a heavy blanket thatincreases our body temperature.
Roland Perez (18:13):
What's the temperature in your room before
you go to bed?
David Delrahim (18:16):
I would like to keep it at 68 degrees.
Roland Perez (18:20):
It's a little chilly.
David Delrahim (18:22):
Yeah, it is better to be a little bit chilly
than a little bit warmer.
Your body just works better.
Our body maintains thetemperature inside, no matter
what.
But having a little bitchillier is better because, you
know, I like to have a littlebit more blanket, a little bit
(18:46):
heavy blanket on me, so I willcompensate it by a little bit
chillier ambient temperature.
But even that one degree makesa huge difference for the
quality of the sleep.
So sleeping should be a ritualprocess.
(19:08):
You are getting ready, you'rebrushing your teeth, some people
even comb their hair.
It's just like they're going toan event, but they're actually
going to sleep.
They're honoring God.
Meditation would be wonderfulto calm your mind.
Roland Perez (19:29):
Yeah, meditation, this is something that I do If
I'm having a little bit oftrouble getting to sleep by the
room I keep.
I watch TV.
This is crazy, but I watch TVand I fall asleep watching TV.
My wife, on the other hand, shehas a room completely dark,
totally dark, and that's the wayshe goes to sleep.
We both sleep about the sametime.
(19:50):
It doesn't really matter.
But I find that if I go to bed,and at basically the same time,
I never sleep past a certainhour by 6 o'clock in the morning
.
No matter what I'm awake, mybody just wakes me up, whether I
(20:11):
got 4 hours sleep or I goteight hours sleep at six o'clock
in the morning, there's someclock in there.
Do you wake up with an alarm ordo you get up naturally?
David Delrahim (20:21):
Yeah, interestingly, I always set my
alarm for 4 am but hardly everthe alarm goes off because I'm
up by five minutes to fourautomatically.
But I do that as a you knowcautionary means because I have
yoga at 5.30 in the morning.
(20:42):
I need that hour and a half todo my morning rituals and
meditations and prayer andgetting ready for my yoga
meditations and prayer andgetting ready for my yoga.
So, you know, sleeping isextremely important.
But and there's a huge butquality of sleep is very
(21:05):
important, not just closing youreyes and crashing.
He's got his name.
Do you want to crash or do youwant to sleep?
Sleep is healing.
Crashing might not be.
You just have to honor all ofthese natural phenomenals with
(21:26):
the body.
Your body is here for you.
You want to be on the same side.
You want to be in resonancewith your body, not against that
.
If you're sleepy, you're sleepybecause your body needs that.
Your body gives you signal.
Roland Perez (21:45):
When I meditate or do mindfulness maybe not so
much, I don't know what thedifference is, but I do a lot of
mindfulness.
Before I do breathing, I haveREM sleep, which is, you know,
rapid eye movement, and that isthe gold of sleep.
That is.
You get that and I do get that.
(22:07):
I get that because I preparefor sleep.
I lie in bed and I just startslowly getting sleepy.
I'm tired of watching thetelevision anymore.
Then I sort of shut off theaudio, it goes into sections
with me and then I shut the TVoff and then I sort of go into a
(22:27):
little bit of mindfulness, alittle meditation, and I'm
asleep.
David Delrahim (22:32):
A little bit of mindfulness, a little meditation
and I'm asleep.
So let's talk about differentsegmentation of the sleep, one
of the areas that you can hardlyever hear that it is happening,
but it is happening.
Let's just go through the areasof impact.
(22:54):
Physical, of course, you knowwhat we are tired All of a
sudden.
We're not.
The body repairs, maintain, theimmune system goes off.
Those are all physicalattributes.
Those are all physicalattributes.
The mental you know what.
You're just clearing all ofthose junks out of your head
(23:17):
that you have collected duringthe day and bringing your mind
to balance.
Emotions, of course, it's thesame thing.
You know you have collected alot of emotional values that
your body needs to go throughand sort it out, because some
(23:39):
people are emotional and theysay well, you know, let me just
sleep on it, I'm sure I'm goingto feel better tomorrow.
So something will happen.
We all know it.
We might not put a lot ofimportance to it, but we know
something happens.
Sleep helps.
Then the energetic valueBecause of our exposure to a lot
(24:09):
of electronics and out there,picking up all these EMFs that
build up, charge up our body,causes inflammations.
Now we are trying to be awayfrom that, but what do we
normally do?
(24:29):
Well, we try to have the cellphones, our phones, on the bed
stand really close to us andeven charge it up, ouch, while
you're sleeping, which reallyimpacts the quality of the sleep
(24:53):
.
So I would advise not to haveyour phone around Now.
I said that I would set myalarm on my phone.
I do that.
First of all, I put my phone onthe airplane mode.
First of all, I put my phone onthe airplane mode.
(25:14):
I will try to have it at leastfive feet away from my head, and
that is how I have it.
Now there is One other thingthat happens at the spiritual
level.
You're sleeping, things happenswith your soul.
(25:35):
Soul comes out and brings downinformation.
So it's for releasing the souland calling the soul back into
the body.
That phenomenon has to happenfor us to receive information
(25:59):
and to be in touch with divine.
Roland Perez (26:02):
A friend of mine once told me.
I said every time I have aproblem, just before I go to bed
, I say to myself I have thisdeal with A and B.
Should I take A or should Itake B?
Doesn't answer the question,just goes to bed, gets up in the
morning and he says I feel likeB might be the answer.
(26:22):
I think that's what you werejust talking about.
All night, your brain isprocessing the information and
for some reason you wake up andthe answer is there.
David Delrahim (26:32):
You just know it .
You wake up and you have abetter clarity, better certainty
and something that you perhapscouldn't make a decision on the
night before.
All of a sudden is so mucheasier to make that decision
(26:54):
because you just know it.
So this sleep is a naturalphenomenon that needs to be
honored.
It's a ritual and it's aprocess.
(27:15):
It is as you are gettingprepared for sleep.
You are looking forward to thatfew hours of tranquility,
rejuvenation, repair,consciousness, all of it and you
(27:36):
want to be in resonance withyour body.
As your body is inviting you tothis natural phenomenon.
You want to be on the same sideof your body.
You are helping your body, soyour body can help you.
Roland Perez (27:55):
Well, so much for sleep.
That was great, david, thankyou.
I hope our listeners gotsomething out of that to help
them with their sleep and theirwellness.
Thanks again, david, andremember, the Better Wellness
Podcast is available just aboutanywhere, including Spotify,
amazon Music and iHeartRadio.
So, once again, thanks forsupporting Better Wellness.
I'm your host, roland Perez.
(28:16):
Thanks for listening, thank you.
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