 The following is a presentation of TFNN. Time to talk about your health. Living a primal lifestyle. You know, we have Tom from Tampa on the phone. Hey, Tom, good morning. It's bright and early now, huh? Hey, thanks. Good, Tom. How are you guys doing? Me good. Good. Hey, your new player's outstanding. I'm telling you, man, he's outstanding. It shows the dynamo edge. I love that stuff. I've never been without it. I mean, I've been on it now three, four months, man. I mean, it's just, I can't get over how good I feel. Primal edge is, you know, people are raving about it. People who aren't trying it, they know because you can feel it. Would not be without it. Call now. Toll free at 1-877-927-6648. Internationally. At 727-445-1044. Now, your hosts, Niko Dahan and Paige Clark. And good morning. I'm Niko Dahan, and welcome to Living a Primal Lifestyle where we explore a return to a more balanced and natural wild world. That's right, Niko. To recover our natural health and regain our health, our rights and our freedoms. And I'm Paige Clark. Yes, it's a beautiful morning in downtown St. Petersburg, 74 degrees and going up to like 88, 89. Starting to feel like summer around here. Yes, the switch has begun, folks. Have a healthy summer subscribed to our Health Signals newsletter. There's stuff in there to help you stay healthy and you have clickable links so you can get to all the research. Niko and I do all week long. Yeah, the last one here on the 15th was about the great nutrition collapse, and we talked about that extensively in all of those articles that we were talking about are right in there. That's right. Along with the other stuff. And you can pick up our Primal Edge daily nutrition. Primal Edge has cell ingredients that are cell-ready that get in and help you get the good stuff in. And the bad stuff out. Based on fulvic and humicast. That's right, and the number here is 1-800-877-927-6648. Do you have anything to say back in your... No? No. I've got some reason my earbuds are going to be a ring. It's kind of a weird feeling, but that's okay. Yeah, we're in the studio with that. I like the subject today. Oh, good. I think we put together a great show. We're going to be talking about why sleep is so important. Yeah, sleep experts agree that we need at least six, seven, eight hours. I think between seven and nine is what experts are saying. Well, there's cycles we need to get into. And if we get less, we really don't get the full benefit of those cycles where a lot of repair happens. That's for sure. And uninterrupted sleep is one of the problems we have in our modern society. In fact, they say four out of 10 adults are sleep-deprived, and approximately half of those adults have insomnia. That's right. And sleep problems impact a wide range of factors, such as mental health. And also, the big diseases that we're fighting is epidemics today, diabetes, cardiovascular health, and obesity. They've all been linked to seven of the 15 leading causes of death. So it's important. I was watching a podcast by Sophia Bostek, who's the author of this. It's called highhealth.com. And she was talking to a group of Google employees. So this was a talk that was structured for employees so they could work harder and work more efficiently and everything like that. Of course, every employer would love that. And they're getting a lot of information. You know, when corporations start studying why things happened, they get a lot of information so they can up the productivity of their people. It makes sense you'd want to do that. Well, that's a high-tech environment where they're exposed to a lot of blue light. So hopefully they're paying attention with Jack Cruise and some of the other people who are teaching all of us that really our circadian rhythm is so important. Yeah. And what caught my attention, she's a nice-looking lady and she was wearing something with no shoulders. She had these great shoulders and arms. I'm listening to this podcast. So that's how I got into it. Oh, I'll have to go check it out. I'll put it in the newsletter. I used to have great shoulders and arms. I want to get those back again. You just have to get body fat off it. Well, you respond very quickly to extras. Yeah, if I can really get going in it. I really do. But hey, let's go through this because this author actually did do a gray white paper called White Sweep Matters. And we're going to go through some references from over 50 published academic articles. And they may have you rethinking the next time you decide to skimp on your sleep. Yeah. And let's talk about how common it is. Yeah. And experts agree that seven to nine hours are necessary for optimal health and well-being. However, in working populations, as many 40% of the adults are sleep-deprived or regularly get less than seven hours of sleep, I always put my alarm for around seven to seven and a half. That seems to be the number that I wake up with normally when I feel like I'm getting good sleep. Yeah. But for some reason, for example, on the day of the show, sometimes I get jagged reading before and I go to bed around 10.30 or so. But like this morning, I woke up at 4.04 o'clock. You know, just because my mind knows I have to get up early. Yeah. So that's not my best night's sleep. But luckily I went to bed earlier as well. Yeah. So they say a fraction of this 40% are sleep-stealers who feel they do not have enough time to sleep the seven plus hours. I said just sleep-stealers. In other words, they say no time for it. There's no time for it. I'm too busy to sleep. Yeah. And that's what our modern society has. We have some people working more than one job. You're going to school. You're trying to pay for your education while you're going to school. Those types of things really impact you. And I would say during a very delicate age, when really your body is still trying to adjust to, you know, being an adult. And here you are between the ages of 16 and 20, cramming your brains out. And if you can't afford to go to school, then you have to work to go to school, which I did. Well, it's a lot harder these days, I think. It sure is, because we have all this light hygiene insults. You know, we've got these devices. You and I, when we were teenagers, these didn't happen. I mean, you might stay up in your room listening to music with your A-track, but you didn't have one of these to keep you. I don't know if you can zoom in on any of those graphs. They're nice, because 10 to 20% of adults actually have a clinical diagnosis of insomnia. And that's when you have trouble sleeping for three plus more nights a week. But what makes insomnia different from a lack of sleep? It's common to have occasional sleep problems. It depends on personal factors, or particularly addicting TV series, or screen time, or something like that. But if you have insomnia, vicious cycle exists where poor sleep begets more poor sleep, seemingly endlessly, and without effective treatment, insomnia is remarkably persistent. With at least 60% of poor sleep, we're still suffering from the same symptoms a year later. Yes, sleep plays an essential role in regulating our emotions. And this is a big factor, I think, in our modern society. Behavior, our psychology, the way we treat other human beings, the things that set us off easily. These all have to do, I think, with a lack of sleep. And of course, the health insults are big. They're huge, because that is our time for repair. Yeah, and I'm thinking of people like the runner the other day that collapsed in a marathon and died. She was rather young, probably not the running, but it was probably one of the factors that added another stress. Disease and cancer, stroke, accident, diabetes, hypertension, all these things are linked to outcomes independent of our lifestyle behaviors, such as smoking and exercise. They are because of the sleeping. Yes, exactly right. And, you know, more and more people are starting to look at really why are there, there's like 10 key reasons why sleep matters. Let's go, have we discussed those already? No, we haven't. Well, let's go through. We'll start on them. I mean, depression and anxiety and insomnia is more than doubles the risk of developing depression and anxiety. Yeah, and then there's cognitive decline. Poor sleep has been associated with 23% of higher risk of Alzheimer's disease. Yeah, they say your brain doesn't detox unless you get into that deep REM sleep. Heart disease, this is a big one. Poor sleepers have a 27% higher risk of cardiovascular events. Yeah, they also are addicted to drugs and have alcoholism problems. Insomnia interferes with the ability of alcohol and addictive behaviors such as smoking. Yeah, how about cancer risk? And night shift workers, again, what do we hear when we hear the word night shift? We're talking about circadian mismatch. Higher risk of breast cancer, not good? That's right. So we'll cover the other five when we get back. Stay with us. Just stick around folks and it's time to pick up our primal edge right now. That's right. And it's right here someplace. There it is. We take it every day. That's right. Every morning. Very back. You know what's cool? Taking something that's good for you. Everything specifically formulated to help with weight loss, better sleep, stress reduction, and the need to detox. Niko, our hunter and gatherer ancestors found all their nutritional requirements for health in their wild environment. But today, our food sources no longer contain the vitamins, minerals, and nutrients our bodies need to stay healthy and strong. That's why we need primal edge daily nutrition. It includes a special blend of ionic, soil-based vitamins, minerals, fatty, and amino acids in an easy to use liquid form. Primal edge is powered by highly concentrated folic and humic acids. Nature's preferred delivery system. They've been called miracle molecules because like sunlight, air, and water, life cannot exist without them. That's right, Paige. They ensure we receive all the nutrition we need to be healthy and thrive. We take it every morning. BFNN is excited about our new software charting program, the Art of Timing the Trade Chart. In collaboration with Tom O'Brien and using his best-selling book, The Art of Timing the Trade, Your Ultimate Trading Mastery System, David White has programmed an outstanding piece of software that will complement any trader's methodology. 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A fund's prospectus and summary prospectus should be read carefully before investing. An investment in the fund is subject to risk, including the possible loss of principal. The funds are designed to be utilized only by sophisticated investors such as traders and active investors. Re Meter, 4 side fund services, LLC. Call now. Toe free at 1-877-927-6648. At 727-873-7618. Welcome back. So we're going over these 10 reasons why sleep matters. Number six is obesity. Lack of sleep increases the levels of the hormone, ghrelin. It makes you hungry, yeah. And fertility. You know, do we have an epidemic? Fertility issues? we do, both short sleep and long sleep actually over nine hours can actually be an impact. So again, it's about being in rhythm with the sunlight and the moonlight. Yep. There's another one, diabetes, number eight. Those with insomnia are one and a half times more likely to develop diabetes over a 10-year period. Yeah. Sleep is so important, guys. And chronic pain, that's another thing that we're seeing that has become like a chronic illness. Yeah. And this is something that really is not good, because if you have arthritis like in your knees, your elbows, you're going to be sitting there aching at night, that's when it's going to start showing up. Tossing and turning and not sleeping well. And finally, immune defense, sleeping just two hours less than quadrupled your chances of catching a cold. And that goes back to the idea that we have certain REM cycles that we enter when we get into deep sleep. And deep sleep is where the repair happens, and if we don't get that, or we just cut off one or two of those cycles, we're really missing out from a health standpoint. So this next article, Sleep the Foundation of Resilience. Oh, I like that. Same author. Yes. And so she's really focusing on helping us to get up to speed on the importance of sleeping. Yeah. She says here, it's not a question of whether stresses and a challenging life events will occur. That's simply inevitable. Mm-hmm. And today that's for sure. Question employers are increasingly asking is, how can they best enable their team to develop mental resources they need to maintain peak performance in the face of adversity? I think employers are really starting to realize that the stress of everyday life and this constant screen time and onness, I call it the onness that we have, is taking a toll. I see companies are taking a responsibility to remind people to find ways to mitigate their stress. Yeah, as long as they don't force people into overachieving types of things, I think that can happen too. So I think these are interesting studies, especially for ourselves. So we can self-improve our sleep because sleep not only means productivity to me, but it means health to me. And I think that's, for me, that's more important than the productivity, although that's important too. What if monsoons, you have a hole in your roof and you need to get things done? Yeah, so workplace resiliency programs you may hear, and if you work in a big company, there's some of the key components of that are the ability to manage strong emotions and impulses. You said that earlier. Yes, right. That really, when we're not getting good sleep, the emotions and impulses are a lot of whack. Yeah, they get in the way, and that's when they pop out. Also supportive and caring relationships, so in a work environment you need people to get along. And we know the state of... Collaborative environment. Yeah, so we need people not only to get along, but not to be competitive, but collaborative. I like it. And being able to make realistic plans and to actually execute them. One thing is to come up with an idea, but the next stage is to make it happen, right? Yeah. One of the most important things, I think, in any type of work that you do is to become a problem solver. These skills don't seem to come naturally, you need to learn these skills. It's part of behavior, but it's also part of knowing how human beings behave to what you say. And that's true, Nico, because we really have to have a positive self-concept. And optimism for the future, that's going to help people be productive and show up ready to start the next day. That's one thing my dad gave me. My dad was. You always talk about your dad. Yeah. He was a big influence. He was a big influence, and he always was optimistic about every side. And I notice this in my life now, it makes a big difference. And some people react more negative to things, and I don't think that it's a bad thing, too, because my wife normally, when we're talking, when I have an idea, she'll first shoot it down, and then slowly but surely she'll walk towards the center. And I think I do that, too, to certain things, especially if it's out of your comfort zone. Hey, let's go for a hike. Well, if you're not a hiker, yeah, well, I've got a few months to do. You find all the reasons you can't do it. There are more than things. And one of the things that I know in my life, when I was a salesman and when I was a manager and getting people to do things, and now as I'm a training people, is that you have to solve their problems. That's why they're there. I've got something going on here, and I need to have it fixed. People are asking you, how are you feeling? Well, not too bad, not too great, and when they walk into my place, I need to fix that. Right. And that says, speaking about the sole resiliency, expecting improvements in mental resiliency without first addressing a lack of sleep is a pretty tall order, and she's got science to back it up. And the current context in which over 40% of employees are regularly getting fewer than the recommended seven hours of sleep per night, expected improvements in mental resiliency without first addressing their lack of sleep really causes a problem. And the sleep deprived brain is effectively wearing a mental straight jacket. Yes, and of course we see the problems that we have with these shootings and workplaces, so that's a result of the imbalance in these workplaces and people just getting mad and they lose a fuse. They lose a fuse, and they become stressed, and stress depletes the B vitamins, and we know like B12 is tied to sanity. And we have this stress response that just all of a sudden is at its last little leg, the amygdala, which is part of the brain responsible for initiating this, our fight and flight stress response. When we're short on sleep, the amygdala becomes hyper reactive. Yes. So, we're effectively running on a very short fuse, we're more likely to interpret challenges as threats and feel irritable, anxious, and out of control, and snap something happens. You go grab your gun and you start shooting your friends. Yeah, that's what they say, it's a lack of empathy that people exhibit when they don't sleep well. They can't relate to other people, they're kind of self-absorbed because they're not getting their refueling. Yeah, also the conflict and lack of empathy, it's hard to maintain supportive relationships, we find it hard to empathize with others, to walk in your brother's shoes, so to speak. Yeah, and people have a low self-regulatory capacity, they really can't control themselves, easy to outburst illogical arguments, so forth. And there's a lack of creativity, and after all, in a workplace, you want people to present their best creative face forward. Yeah, very difficult when you're under stress to come up with new things, because new things aren't in you yet, they kind of pop out of you, and I notice when writing music and things like that, if I'm under stress, it just doesn't work, I just put the guitar down and it doesn't work anymore. So in summary, sleep and stress, if you've found yourself waking up repeatedly in the early hours of the morning, tired, yet wired, poor sleep is often the first sign of stress, even before you can put your finger on the cause, and the brain never completely relaxes and the racing mind will not switch off. Yeah. I'm going to have to visit her site, so she's really talking about this problem, but she's offering great solutions too. She does, and it's a great talk that she has, she's a very enthusiastic speaker, that's what kept me going. Are you going to put her link in the newsletter? Of course. Super. Okay, great. So at least the one in five employees suffers from chronic insomnia sleep problems, which persists for at least three months and interfere with day to day work. Well, if you're getting problems for that long, you're definitely going to interfere not only with work, but I would say at home too. And untreated, these employees are more than double the risk of future anxieties, depression, or burnout, and of course, this causes the problems with the relationship, with the employees, and then you have somebody who doesn't work very effectively anymore, and now what do you do with them? Well, there's good news, you know, the gold standard for addressing insomnia is called cognitive behavior therapy, or CBT. For insomnia, it turns out that this technique helps promote sleep, mindfulness, and changes behaviors and negative thoughts. So there is a solution. Definitely. A pot of gold at the end of the rainbow. I like that. So we'll be right back. In the meantime, please pick up our formal edge, and also please our health signal newsletter. We'd like to tell you about the Personal Training Studio that Nico is the owner and president of Performance Training. Since 1998, Nico has trained individuals and groups to improve their health both mentally and physically. As a certified personal trainer, Nico's main focus is on demonstrating exercises correctly to avoid injury, and teaching his clients how to manage their past injuries while getting the most out of their personal training sessions. The Performance Training Studio is filled with unique training equipment that enhances balanced results at a faster rate while minimizing damage and discomfort. For more information, you can give Nico a call at 727-418-8740 or email him at Nico at TFNN.com. Let him know you heard him on TFNN and save up to $100 on a special package just for TFNN listeners. Act today. 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Sign up today. This segment is brought to you by Think or Swim. For more information, just click the Think or Swim banner on the front page of TFNN.com. Nico and I are talking today about the importance of sleep, and you know our show has always been about living a primal lifestyle, and we've always said it's beyond the food. You've always been more focused on the food, and I think in the last couple of years I've moved towards the rhythm, or the light, and I think it's a good combination where we're showing. But let's talk about so many things. So we've mentioned blue light. You know that blue light really, truly does affect your sleep, and how does that happen? You know, whether you're looking at your phone or your tablet or your computer screen at night is bad for your sleep, it's hard to stop. It really is, but there's one reason that there's been a growing interesting glasses or blue-blocking apps, and it's because it's not just a blue light. It's a white light. It's an unnatural night. It's unnatural for these spectrums to be available at night. Yeah, and I think probably during the last 150 years with the advent of the light bulb itself, which in first was more like a candle burning, so it was much more natural to us. It's not funny that they've stopped, they don't want us to have incandescent lights. No. Why? Well, they'll claim because it uses more energy, but there's lots of other reasons why they made one. I think it creates a distraction. But Google apparently does not. So some of these companies are really looking into the reasons why, and I'll put that talk into the show notes and into the newsletter, of course. But I really wanted to hit this because in modern living it gets harder and harder, and I was just driving down the road the other day on Virginia Avenue, and they were putting up these cell towers, these monstrosities that are these bigger rays of about 10 things that they put on these poles, and this is in Dunedin, and they're putting them on just about every pole. It's awful. That's awful. I noticed they're putting like two here, and then they'll go a few blocks over and put two here, so they don't disrupt the whole neighborhood, and it's kind of trying to do it stealthy. But let's get back to the blue light because now we're being encouraged by just about every company and our government to switch over to LED, which saves you a lot of money because these LED lights last pretty much forever. They're very unnatural. Yeah. They're great on my truck. I love them on my truck because I'm not going to have to change my lights anymore. I put them on and boom, they're guaranteed for life. Your headlights are screwing up everyone who drives, and that's why when you drive, when it's still dark, you should get some glasses that cut those blue lights because those blue lights from sexy lights on cars like yours, and actually my car has them too, are messing up other people's circadian rhythm. It's like a shot into the eye saying, hey, blue light, wake up, eat food, get that. I'm going to enter their homes, and I think outside the home, probably a good idea because you can see a little bit better, but inside the home, we have decided to use the incandescent and even to shut those down and use the real yellow. By red light bulbs. By red light bulbs. In each of my rooms now, I have a red light bulb, so in the evening, it's almost like a salt lamp. I either have a salt lamp on, or a red light bulb in one of the lights, and then I don't turn the other ones on. That happens around our house around 8 o'clock, and that's when we start shutting down a little bit and kind of detuning. Let me give you a quote here. A routine is important. Yeah. Our light exposure between when the sun sets and the sun rises is probably the primary driver of sleep deficiency in our society. And while this includes artificial lights of all kinds, light from electronic devices that emit blue lights, such as the LED display on your iPads and modern computers and television screens. I mean, forget about being on your iPad. Turn on the boob tube. I mean, there it is. Yeah. And this is particularly problematic for sleep. And this was a quote from the chief medical officer of the division of sleep and circadian disorders at Brigham and Women's Health Hospital in Boston. And, you know, so a lot of us are trying to protect our eyes. I have an app that I've talked to you about. My friend Matt Maruca, who I met on a trip with Jack Cruz, who taught me the shortcut that truly makes your phone super red. You know, have I ever showed that to you? No, you haven't shown that to me. I'll show it to you in the break. But light affects our sleep because it interferes with the proper and the improper release of melatonin, which is our sleep and repair hormone. Yeah. So how to regulate the blue light to improve your sleep so it will get more sun during the day. You've often said that, and that's what Cruz always told you, right? That we need more sun. And everything indicates that we're shining away from it. Except for today, because I'm driving when it happens. I get up now and I'm out in the sunrise. So another thing you can do to regulate the blue light is to reduce your screen time at night, which shows that limiting blue light exposure at night can help improve sleep, especially if the person has trouble sleeping in the first place. Watch what I do here. Oh. See? Yeah. And now watch this. I can take my screen. I've reduced the white point. And I'm really reduced the light. So if you do have to look at a screen, that's a great way to be able to do it. Okay. I study comparing participants with an average age of 23 with those with the average age of 61 found the younger participants were far more affected by the blue light. Now the author says that adolescents are more sensitive than people in their 20s, and the younger kids around seven or eight are even more susceptible than we see kids. People wonder why their kids are bouncing off the walls. Yeah. And they say that one of the reasons China has had so much success with the one-child policy is most people have a fertility issue due to the blue light. Sure. Yeah. I mean, they're all on their computers. Yeah. It really is a habit we have to break. You know, try and do your computer and screen time. But that includes the TV folks. That TV is one big blue screen. Well, especially now, I still have my two plasmas. Mm-hmm. But I was telling Ellen a couple, well, this is when I was on a rant, I said, this is the last TV we'll ever buy, you know. We'll see how far that goes, but the new ones are all LED or versions of the LEDs. So we've definitely got brighter colors, brighter whites, and it comes from this blue light. Well, and that's when you can use these other things like tri-special glasses, setup apps that block the blue light at night. Yeah. On your computers like I just showed you. Can I see TVs coming up, maybe having the ability to do this automatically at night, you know, to help us, you know, hopefully that's what they're doing. All of you all have the Apple's night shift mode. If you have an Apple phone, I'm sure, uh, androids have the same thing. But like I said, there's some other apps that, that kind of are hidden, that they don't talk to you about this color filter app. And you can Google about it. The color, how to reduce, uh, how to enhance the color filters and reduce the white point on iPhones. And that's, there's some videos out there on YouTube that show you exactly how to do it. Yeah. The other thing about, uh, tablets and things like that is that, uh, because of the type of information zone there, it could add to the stress level of you. So not, not only are you getting the blue light from the tablet, but now you're reading something that bugs you and, uh, gets under your craw. And now you're stressed even more. Exactly. The nighttime needs to be a time that we de-stress. Yeah. And it's tough. I know a lot of us have a busy day and we sort of, sort of a catch-22. We love that evening time to go read our conspiracy stuff or find out what's going on. Well, not only that, some people are really into the news and you want to catch up. You want to have some kind of idea of what's going on. And, you know, I, I turned it on last night for about 20 minutes. I guess, oh, Jesus, I gotta turn this thing off. I'm telling you, um, you know, when I was getting my LUMAS digestive, food enzyme therapy, digestive specialists, they told us that the number one issue for digestive health was not to have a meal with the television on, particularly the news. The news for sure. Because those sub, those subjects are designed to create fear. If you, if you're ever like, not looking at the TV and you listen to it, you can see there's such a strategy to row people, to keep them on guard, fear. Well, everything's breaking news. Mm-hmm. Nothing is. I was listening to it last night and they were talking about, you know, our survivability of the earth, you know, talking about plastics and so forth. We all know that we don't want to pollute and everything, but I could tell that the headline was written to create fear. What can I do? I guess I need to be taxed to death so I can do my part. Just save the world, right? Crazy, crazy world. Stick around, folks. 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If you're ready to ride the next big technology bull market for less than $40 per month, log on to tfnn.com and get your two-week free trial to The Technology Insider. Get in on the ground floor of the next big thing today. Don't forget, you can listen to tfnn live on your mobile device 24 hours per day. Go to tfnn.com and hit Watch Tiger TV. That's tfnn.com and hit Watch Tiger TV for the latest market information. And welcome back. Did you know that alcohol consumption at almost any level can cause sleep disruption? I think a lot of people think that alcohol helps them to relax, and at first it does, but it truly does disrupt those cycles that I talked about in the beginning. There's really important waves and cycles we need to fall into. I'm sure if you're really honest with yourself, you might can get away with one cocktail or beverage or glass of wine, maybe with your meal earlier in the evening and not have as much of an issue. But much more than that, you're going to wake up 2, 3, 4 o'clock in the morning. It seems to be the pattern less is better for sure. And if you have alcohol earlier in the day and stop, it might be a little bit better. But it seems to be that one drink is okay, and after that one drink, then some type of disturbance in your sleep happens. Let's just go over that. What is normal sleep pattern? I was talking about it. Normally sleep consists of two alternating states. Those cycles I mentioned. And those are where the brain waves exhibit sleep, and then we have rapid eye movement or REM sleep. And so those cycles you're going from slow wave to REM, to slow wave. And I think that things like alcohol and things like inappropriate light hygiene, I call it, these are all disrupting our sleep. Yeah, well additionally, research has identified a transition light sleep stage that occurs at intervals during the sleep period. So when you're talking about that rhythm, you go into a deep phase and then you go into a lighter phase. And it seems to be that alcohol disturbs that one and kind of jolts it where you wake up. And science does not know what the function of REM sleep performs in the body. I believe that's when a lot of the healing work is done, but it seems to be required for restoration. Some studies have found that when laboratory rats are deprived of REM sleep, it can result in sleep apoptosis within a few weeks. Wow, so that's how important sleep is, guys. Yeah, as originally thought, the sleep was a result of decreased activity in the brain systems that maintain workfulness. But the research has now shown that sleep is an active process of the brain controlled by nerve centers in the lower brain stem. Yeah, so some of the nerve stems produce a serotonin, a chemical which has been linked to the onset of sleep and with the regulation of slow wave sleep. It's not known whether chemicals in the brain actually interact to control sleep, but we do know that alcohol consumption alters the function of these chemical messengers and therefore affects your sleep patterns. Yeah, in the study, they say that many people who are suffering from insomnia will take a drink beforehand just to kind of help them ease into it. I get it because I do think sometimes after a long day it kind of helps you to relax, but it really disrupts things. We need to find other ways to relax. It says here, happy hour drinks can affect sleep, too. Studies have found that alcohol consumption even six hours before bedtime, so that can increase the wakefulness during the second half of sleep, even though the alcohol consumption has already been eliminated from the body. And also chronic alcohol users appear to be linked with the increase of sleep apnea. Well, there you go, alcohol and breathing disorders. Chronic alcohol use appears to be linked to an increased risk for sleep apnea, especially when drinkers who snore. And there is a huge search of sleep apnea, of sleep disorder breathing, of upper airway resistance syndrome. We're going to talk more about that because I, you know, I'm doing all this with my job. I'm opening up my four bicuspids, the spots where the teeth were, because my tongue doesn't have enough room. I'm not the only person that has this. There's people walking around. I mean, our bones didn't grow to their genetic potential. Did our diet? I've been using the tape. I'm on tape too. You breathe more through your nose. Yeah, breathe through your nose more. And even a lot of times I'll take the thing off in the middle of the night. And I find myself breathing through my nose really well. It's a habit that you need to have. It really impacts your health on a positive level. It makes you breathe a lot easier. And notice in the morning I have less problems with coughing and things like that. You need to explore. I bought these rolls of tape. I probably have enough tape for ten years. But I thought I'd be prepared. I just want to continue this because I know it helps me. And I even discussed it with my dentist and he agreed. I think they're starting to catch on. Some of them are. Well, they, you know, the ones they want to learn. Well, I'll tell you another thing. If you do part your lips and you go to breathing out of your mouth, I want you to think about this. They're sleeping. Their mouth falls back because naturally the jaw falls back. And then they breathe through their mouth. So the air, the oxygen is going from the mouth down through the body. It's not getting up through the nose and in the brain. This is why alternate nostril breathing is such a big thing in yoga science to, you know, oxygenate the brain. But the other thing is there's a real high incidence of cavities in mouth breathers. Well, the air is going in through the mouth and the bacteria in your mouth are... Reacts to the oxygen. Reacts to the oxygen and attacks the tooth and the animal. So that's something to think about. So I think this is really important if we can start to help people. Yeah, and especially as you get older because aging alcohol and sleep disorders kind of go hand in hand when people get older they naturally experience a decrease in slow wave sleep and an increase in nighttime wakefulness. It's about the guardian type of thing where the eldest person in the tribe wakes up in the middle of the night and walks around and makes sure everything's all right and goes back to sleep. It seems to be a natural thing. So me waking up at 2 o'clock now and wandering through my house seems more natural to me and I do that and I go to sleep pretty much right out of my way. Right back away. So I don't know if this is that centennial thing or it might be the glass of wine I had earlier. I do know I notice a real difference if I've had alcohol in my sleep quality. And then I always say I'm not going to do that again, but then we do but we need to be aware of this. So alcoholics going through withdrawal can experience some of these things too. Reduction and rest will sleep naturally because now you've got a lot of anxiety going on in your body. Increased REM sleep related to withdrawal hallucinations so you probably have a lot of wicked dreams when you're withdrawing. Sleep consisting of brief periods of REM deep sleep and sleep interrupted by numerous awakenings. Yeah, I think that withdrawing was probably for sure because you've become dependent on a certain type of sleep pattern. Yeah, well apparently alcoholics have a lot of problems with normal sleep patterns. Sometimes they say they can never return for the chronic ones. Studies have found that recovering alcoholics tried to sleep poorly. They tend to. They have less slow wave sleep and increased wakefulness resulting in less restorative sleep and daytime fatigue. I think that we need to start to realize that sleep is not some blacked out time that's like a waste of time. I think a lot of people are like I don't have time to sleep. No, you can't afford not to sleep. And this is a very important biological process that's happening in our sleep. It's when we repair. It's when we rejuvenate. And we de-stress. So when we get back from the break, or in fact we still have a minute left, so let's go into some of those things that can help us break out of the cycle and get our sleep that we have. Because I've got a... Yeah, let's go over those five drug-free ways to get a good night's sleep. Because everyone desperately needs a good night's sleep and perhaps you need some tools to help you get better at it because sleep deprivation really does affect you. And it affects everyone at one time or another and that's because insomnia and staying up late or not getting the right waves of sleep impacts our health. So we're going to go over the five ways to help you get a good night's sleep tools you can use when we come back after this break. Pick up the health signals newsletters now. I'm certain you are or strive to be one of the best of the best at everything you do in life. So I'm in trade that we Tigers and Tigers share. If you're looking to become the best of the best when it comes to managing your money let me teach you to do what most wealth managers tell you can't be done which is how to time the markets. I'm Steve Rhodes, author of Mastery Probability and for the last 12 months Timer Digest has been tracking my newsletter signals which have earned me the ranking as their number one market timer in the nation for the S&P 500 for the last 12, 6 and 3 months. Timer Digest also ranks me as the number one market timer for gold as well. The fact is markets can be timed and I'll teach you the exact set of tools that I use that has transformed me into one of the best at what I do. Sign up for Mastery Probability today by clicking on the newsletter tab on the homepage of TFNN.com and get immediate access to workshops where I take you step by step how to use an extraordinary set of tools as well as provide great market calls too. Sign up today. Hi folks, Tom O'Brien here. If you'd like to get my daily newsletter Market Insights then now is a great time to sign up for a 30-day free trial. Every morning by 9.30 I send out my morning letter to subscribers with market commentary on a variety of markets, currencies and commodities to keep investors up to date on the day's trading action. Included in Market Insights are specific buy and sell recommendations for stocks, ETFs and even options with stops and price targets included for every trade in my newsletter. 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And that's what our primal guys did. And also I would advocate that prep time. Do you be about 60 minutes about an hour? Give yourself about an hour to shut the lights down and everything like that. Get off the electronic devices. That's number two. Yeah. Yeah, that's that's for sure. You need to get off those things. So buy about an hour or two before you go to sleep. You should turn off those things and then that might be 2 p.m. It just depends, you know, it's in different times. If you're at higher stress level, I would say caffeine will probably raise that stress level. Right, because caffeine reduces the total sleep time and increases the number of arousals from sleep. And, you know, we will add our number 3.5, which is watch your alcohol consumption. If you're concerned about your sleep waking that definitely impacts your sleep. But, you know, it's a good exercise. Exercise is good to keep you healthy, but it's not good for sleeping. Everybody's a little bit different on that. I used to go for night runs. It is good for helping you sleep. I mean, although I think some people, if they go into a workout, if it's too stressful, you that that serotonin has gone. It could wake you up too much. You got to know when's the right time to go to sleep. And, you know, they're all effective in certain ways. I use quite a few of them, and I find they do help me relax. They just help me get into a better mindset and set my body up for being healthy. And they help you get to sleep faster and to stay asleep. And there's other methods for restful sleep. Perhaps if you're not getting up to see the sunrise, remember the sunrise, as I've taught you in the last 15 hours, start releasing melatonin. How many people wake up in the dark, get dressed, drive in the dark to the car, go into a building before the sunrise? They don't see the sunrise. And so they don't get that rhythm. So remember you want to get out in the morning to get your cycle going. I agree. Thanks for sticking around folks. We'll see you next week. Have a great day.