Participants: Agatha Thrash (Host), Don Miller
Series Code: HYTH
Program Code: HYTH000191
00:01 What is sleep? How does it occur?
00:03 How much does one need?
00:05 Am I getting enough?
00:07 These are all questions that we often hear.
00:10 Perhaps you've had some of these questions too.
00:12 If so, maybe you might like to learn some of the
00:15 scientific and very practical aspects of sleep.
00:18 We'll be talking about some of these during this program
00:21 We hope you will join us.
00:41 Welcome to "Help Yourself to Health"
00:43 with Dr. Agatha Thrash of Uchee Pines Institute
00:47 And now, here's your host, Dr. Thrash
00:50 Sleep is a very interesting phenomenon.
00:54 It's not just an ordinary thing.
00:57 It's actually a temporary loss of consciousness...
01:01 but why do we do this?
01:02 That loss of consciousness is quite normal.
01:05 There are some losses of consciousness that are NOT
01:08 normal... such as getting struck on the head, or having
01:12 some kind of toxicity in the body that eliminates
01:16 conscious awareness.
01:18 But the kind of sleep that we're talking about is that very
01:23 normal, very natural sleep that comes from the positive
01:29 action of the brain in putting the person to sleep.
01:33 So, I'm very happy that we can present this for you.
01:36 There are some important things that happen during sleep
01:39 that we can talk about, that we hope will be
01:42 helpful for you to know.
01:44 Sleep is restorative to the body.
01:48 It also sort of rearranges the some of the
01:52 chemicals of the body, such as the hormones
01:55 of the body.
01:56 It helps also to relax the nerves...
02:00 to recharge some of our systems.
02:02 Sleep is a very useful time in a person's experience.
02:08 We often, when we are young,
02:11 and something is going on in the house,
02:14 and mom says, "It's time for you to go to bed"
02:17 ...we don't want to do that.
02:18 We're missing something.
02:20 And we think that life has just about come to an end because
02:24 we have to go to bed and sleep.
02:27 Sleep is SO unimportant, it seems to us.
02:30 But as we get older, we realize that sleep is a
02:33 VERY important part of life,
02:35 and if we don't have it, then we're going to have some
02:39 serious consequences that come.
02:42 When you turn off your computer for some reason,
02:46 it isn't good to immediately turn it back on,
02:49 you need to wait a few seconds.
02:51 Well, the same thing is true with many of our body processes
02:54 and as we wait for this period of time while we sleep,
03:00 many of our body processes are restored that could not be
03:04 restored if we did not work in that way.
03:07 There are periods in the day when sleeping is the best.
03:11 And, some of these are called "rhythms"
03:15 One of these, the biggest one, is called a "circadian rhythm"
03:19 And, I have Dr. Don Miller here who is going to talk
03:23 with us about circadian rhythms. Dr. Miller
03:27 We have many rhythms that our bodies go by...
03:29 We've got our monthly rhythms, and an 18-month rhythm...
03:33 But, the most pronounced one is our circadian,
03:36 or the 24-hour rhythm, and we're all on it.
03:40 Now there's has been something that has changed, in the last
03:42 100 years, our patterns and our lives,
03:45 and that thing is called the electric light bulb.
03:47 Now man stays up later because before, he had to build a fire,
03:52 or burn some oil from a whale, or whatever it was,
03:55 and it was more economical to go to bed with the chickens!
04:00 The old saying, "Go to bed with your chickens. "
04:01 As a matter of fact, it's still the best thing to do.
04:03 But we're not going to do that.
04:05 We're going to sit up there with our lights on,
04:06 our televisions on, our computers on,
04:09 and we spend late nights, but our body says,
04:11 "Look, I don't work this way. "
04:13 Now, you're going to find people who say,
04:15 "But I can't sleep at night...
04:16 I can't go to bed before midnight, 1 o'clock.
04:18 And that may be true, but why is that true?
04:21 Did God create some people to be owls,
04:24 and some people to be larks? No
04:26 We TRAIN ourselves to be night people.
04:29 I will normally tell a person...
04:31 "Well, if you want to get out of that
04:32 bad habit, here's what you do"
04:33 "Tomorrow morning, get up at 4:30... I mean get UP at 4:30,
04:38 don't lay there in bed at 4:30 because you will finally wake up
04:41 at 7 or 8 or 9.
04:42 Get up at 4:30 and become active
04:45 Become active and stay active the entire day.
04:48 You don't take any naps, you get plenty of exercise.
04:50 I can almost guarantee by 9 o'clock at night
04:53 you're going to be ready to go to bed.
04:54 And if you're not, you do the same thing the next day
04:57 And it won't be too many days before... you are willing to get
04:59 back into your circadian rhythm.
05:01 And this is how the circadian rhythm works.
05:03 Our bodies are in fine tune.
05:05 Let me give you one example...
05:06 You take a meal at 8 o'clock in the morning.
05:09 And immediately, your blood level of amino acids
05:13 goes way up because your body is
05:16 processing the proteins, breaking it down into the
05:18 building blocks of amino acids.
05:20 The same meal eaten at 8 p. m. very small rise in amino acids.
05:25 Our body knows when we're supposed to be doing
05:28 certain things, and it will not vary from its schedule.
05:31 You will suffer because you were off that schedule.
05:34 Here's how it works...
05:36 You go to bed at night... Let's say that you go
05:37 to bed at the good time at night ... 9, at the latest 10 o'clock
05:41 You go through some sleep phases which we will
05:44 talk about later, and usually around 2 to 3 o'clock
05:48 in the morning, you are at the lowest phase of your night.
05:51 It's called the nadir.
05:52 Your respiration is the lowest.
05:54 Your pulse rate is the lowest.
05:57 Your blood pressure is the lowest.
05:59 Even your temperature is the lowest,
06:01 about 2 or 3 o'clock in the morning.
06:03 You are asleep. You are resting.
06:06 And during this resting time, repair is going on.
06:09 If you go to bed late, after midnight,
06:12 repair does not take place nearly as well
06:14 as it would have taken place had you gone to bed
06:17 2 to 3 hours before that midnight...
06:20 And when I say midnight, I'm not talking about 12 o'clock
06:22 I'm talking about midnight, calculate it yourself.
06:25 What time does the sun set, what time does the sun rise?
06:28 Find midnight, and you should be going to bed before that.
06:31 Okay, 2 o'clock, 3 o'clock passes, about 4 o'clock
06:34 5 o'clock starts coming up...
06:36 Your pituitary starts sending out some signals,
06:40 some hormonal signals to your adrenal cortex saying...
06:43 "Produce some hormones to start waking up the body"
06:46 They go up and wake up the thyroid, and pretty soon
06:50 your glands are talking to each other waking them up.
06:53 About the time you wake up, you are ready to wake up
06:56 because your body has gone through the circadian rhythm
06:59 to get you to the point... when you eat at your regular time
07:03 and regularity is extremely important in our
07:06 physical functioning.
07:07 Let's say you eat every morning at 6:30...
07:10 which is about the time I eat my breakfast...
07:12 At 6:30, if we have been on our rhythms,
07:15 and we did everything right, about 5:30, the body says,
07:19 "Okay, we're going to eat in 1 hour, let's start getting
07:22 the digestive juices ready"
07:23 ...because you don't have your salivary glands completely full
07:27 of digestive juices all the time.
07:30 They concentrate themselves between meals.
07:33 It's before meals start, they start reconstituting;
07:37 moisture starts going there, you're reconstituted.
07:39 Now you've got your bulging salivary glands ready
07:44 to pull ALL that digestive amylase into the food
07:47 that you're chewing up, and your body
07:48 is ready to receive the food.
07:50 After you get done with the meal,
07:52 it puts everything away.
07:53 You've got your concentration going back on again.
07:56 We go through the morning...
07:58 Well let's say, you have not gone to bed on time...
08:00 you've gone to bed at 1 o'clock in the morning...
08:03 You will STILL have a nadir.
08:05 You will still have a time when your blood pressure is
08:08 the lowest, your heart rate is the lowest,
08:10 your temperature is the lowest,
08:11 and that might be at 10 o'clock in the morning.
08:13 Now, how do you feel at
08:14 10 o'clock in the morning sometimes?
08:16 Do you ever feel like you're just a little bit drowsy?
08:18 And what do we normally do?
08:20 We grab a cup of coffee.
08:21 We grab some sugary sweet things to get a big boost
08:24 of adenosine triphosphate, or sugar into our bodies
08:29 to give us some energy because we have
08:31 missed our appointment.
08:33 Our nadir has been moved too far forward.
08:35 And so, as we go through the day, if we're doing it right,
08:39 in the afternoon, things start to slow down,
08:42 and around 8 or 9 o'clock in the evening,
08:44 our blood pressure is going down, our heart rate is going
08:48 down, and we're starting to get into the mood where
08:51 the body says, "Let's go to sleep"
08:54 And if you go to sleep by 9 or 10 o'clock,
08:56 you're right on your schedule.
08:57 They have shown that in certain animals,
09:01 if they reverse their light/dark sequence,
09:05 only one day out of 7 days, just one day,
09:09 they have significantly shorter life spans.
09:12 That means... let's put it in human terms,
09:16 you've worked all week, or you've studied all week,
09:19 or you've done something all week,
09:21 and Saturday night comes, and you decide this is the night
09:23 we're going to do something else,
09:26 and you stay up late at night because... hey, we can sleep
09:29 in tomorrow morning, and by doing that very thing,
09:32 you are cutting off... is it minutes, is it hours,
09:36 is it weeks, is it months... from your lifespan
09:39 We need to be regular creatures, 24/7, 365
09:42 we are on the schedule that the body has set up
09:45 And when we do this, our bodies are going to reward us
09:48 with not only a longer lifespan, but also a healthier life.
09:52 So I suggest we get on the rhythm, and stay with the rhythm
09:55 and I think that's a good suggestion
09:57 Yes, those are very good suggestions,
10:00 and anything that makes you feel better,
10:02 makes you enjoy life more... that certainly is a good
10:07 I like the fact that by being regular in all your habits,
10:11 you can expect that you can increase your lifespan.
10:14 Most of us like life well enough that we are very happy to
10:19 continue to live.
10:20 When you sleep, is there a side of the bed that's
10:24 better for you, than another?
10:26 Well, maybe yes, maybe no.
10:29 If you've slept on one side of the bed for the last 25 years,
10:33 it may be well if you change to the other side of the bed.
10:37 The physical therapists say that if a person constantly
10:41 gets up on one side, they put a little strain
10:44 on the skeleton, and it increases the likelihood that
10:48 they will get a bulging disk when they
10:51 make a movement on that side.
10:52 The same thing is true with how you load your
10:55 washing machine, or how you lift your briefcase,
11:00 or whatever things are done on a routine and regular basis
11:04 It's better if you switch sides from time to time.
11:07 If you carry your books on this side, switch and carry them on
11:10 this side... that's especially true if you're quite young.
11:14 So, the same kind of thing is in effect with the side
11:18 of the bed that you sleep on.
11:20 Sometimes husbands and wives need to switch.
11:23 She may say, "But that's his side of the bed. "
11:26 And he may say, "I don't want to sleep on her side of the bed"
11:30 But it's good to just change everything around,
11:33 and make that so that when you're getting up,
11:37 you're not always getting up from the same side.
11:40 What about the posture that you have during sleep?
11:44 You should sleep essentially in the neutral position.
11:48 That means that the spine is straight,
11:51 the head is in a good position, and good alignment.
11:55 The neck does not have a strain on it in any way,
11:59 and if you sleep on your side, the head is not tilted
12:03 strongly to one side, but is kept almost in the neutral
12:08 position for all parts of the body.
12:10 The spine, the chest, the waist, the hips should all be
12:19 kept, for all parts of the body, should be kept in a nice line.
12:24 Now what about the lower extremities?
12:26 If the knees are uncomfortable when they are close together,
12:32 and especially when one is lying on top of the other,
12:35 then simply use a pillow between the knees...
12:38 Just place the pillow there, or a cushion, something that
12:42 feels comfortable, does not interfere with your sleep.
12:45 So simply put it there, and that will enable you to
12:50 sleep more comfortably.
12:52 Some people may want to use these body pillows.
12:56 They are sort of a U-shaped pillow, and go all the way
13:01 around, so that when you turn this side, you can rest the
13:04 top knee on the cushion, or the pillow on that side.
13:08 If you turn to the other side, you rest your top knee
13:12 on the other side without waking up to move a pillow.
13:16 A lot of people begin to snore when they are about
13:20 50 years of age, and if you're one of those,
13:23 then you'll want to assume a posture in sleep
13:25 that does not encourage snoring.
13:29 Generally speaking, sleeping on the back is going to
13:32 encourage snoring.
13:33 A lot of people are overweight and that also
13:38 encourages snoring.
13:39 So, this is one of the reasons why you should lose weight
13:43 ...that, plus all the skeletal benefits that you get from
13:46 losing weight... all the way from a bulging disk
13:49 which has as its #1 enemy, that of overweight
13:54 all the way to the feet and what happens to them.
13:59 So, the same kind of thing is true with the posture
14:05 that we have concerning snoring.
14:08 So, sleep on one side, or on the other... that's the best way
14:12 to avoid snoring.
14:15 Usually snoring does not bother the snorer.
14:18 It's the bed partner that snoring interferes
14:23 with THEIR sleep.
14:24 Usually when the couple are young, it's the husband
14:28 only that snores, but by the time they get to be
14:31 about 50, especially if they have gained some weight,
14:35 the wife also begins to snore.
14:38 So, sometimes it's necessary to have 2 bedrooms
14:42 ...one for the wife and one for the husband,
14:44 so that they can get a good night of sleep.
14:46 It often happens that when one wakes up and
14:50 goes to the bathroom, then comes back and
14:52 goes to bed, begins snoring, the other one can't
14:56 go to sleep again.
14:57 Or, if the other one is asleep already and is not awakened
15:03 by the arising of the first one, then the first one cannot
15:08 get back to sleep because the second one is snoring.
15:11 So, in this way, they interfere with each other's sleep
15:14 and it's necessary for them to sleep in separate bedrooms.
15:17 That doesn't mean that they are enemies now...
15:21 they can still be close friends,
15:23 they just don't sleep in the same bedroom.
15:26 Now, with these things already learned,
15:32 let's learn one more thing...
15:33 And that's the time of day to have your sleep.
15:37 The most favorable time is at night.
15:40 There are people who work in the night and they must
15:43 sleep in the daytime.
15:44 It's best if, after you get past about the age of 45 or 50,
15:50 that you change your schedule so that
15:53 you're the one who works in the daytime
15:56 and sleeps at night...
15:58 and let some of those who are younger bear that responsibility
16:02 The older we are, the more essential it is
16:05 that we have a good nighttime of sleep.
16:08 Now, there are certain phases of sleep,
16:13 and the phases of sleep are very interesting to study.
16:19 And Dr. Don Miller has a study on this,
16:21 and he is going to talk with you now about
16:23 some phases of sleep.
16:24 First I want to mention something that you've
16:26 talked about... this snoring business.
16:29 I knew a couple, and the man snored a lot.
16:35 And, the wife liked it because it gave her the assurance
16:39 that he's THERE... He's alive and he's with me.
16:42 It reminded me of a story years ago when I was going
16:44 to academy at Mt. Vernon, Ohio
16:46 and there was a man in the church that Sabbath morning
16:51 who had received an artificial valve in his heart,
16:55 and it made a little clicking noise every time his heart beat.
16:58 And I remember sitting there, and the pastor asked him...
17:01 He said, "Brother, does that noise every bother you?"
17:04 I remember the thought in my mind...
17:07 It would really bother me if I quit hearing that sound.
17:10 And so, it's the way we look at these little
17:13 irritations of life... whether we're going to
17:14 accept them irritations, or we're going to accept them
17:18 as BLESSINGS!
17:19 There are other ways you can, I think, take care of
17:22 this snoring problem without something as drastic
17:26 as 2 bedrooms.
17:27 I like something as simple as this...
17:30 This is a little earplug, and I carry these with me
17:33 because I go to places where you're going to hear
17:36 people snoring... and you just roll it up
17:38 and you place that thing in your ear
17:40 and it swells up and pretty soon,
17:42 it's just a little muffled sound in the background.
17:46 It's good also if you're living in an area
17:48 where there are lots of mosquitoes...
17:49 Nothing can wake me up more than a little mosquito
17:51 buzzing around the room.
17:53 Just stick a couple of these pills in my ear...
17:55 I don't hear the mosquito...
17:56 They get their supper... Everything is over with...
17:58 And everyone's happy in the morning.
18:00 But going back to the phases.
18:02 There is the pre-sleep phase.
18:05 Basically, your body is riding, what we call, an alpha wave.
18:08 It's sort of an active wave.
18:10 The same wave as when you're awake,
18:12 but you are sort of getting into the sleeping time.
18:16 Then you go into phase 1, it lasts about 5 or 10 minutes
18:19 Basically, the waves start to get a little bit deeper
18:23 as you're going into it.
18:24 If you go into phase 2, it lasts for about 20 minutes.
18:27 Your eyes start to roll slowly back and forth.
18:30 And again, the waves are getting deeper.
18:33 You go to phase 3, which lasts oh, upwards to an hour sometimes
18:37 Again, this is where your muscle tone is almost zero,
18:41 although you might be doing a little bit of involuntary
18:44 twitching, your muscle tone is almost zero, very deep sleep.
18:48 Then you go into phase 4, which is deep sleep
18:50 And this is what we call riding a delta pattern
18:53 on an electroencephalogram.
18:55 It's a very slow, deep pattern...
18:58 almost the same as the pattern of somebody watching
19:01 a regular television program.
19:02 They go into a delta pattern which means their minds
19:05 aren't really paying attention to what they're getting.
19:07 And then, after that phase, we go into the most important
19:11 phase which is called "rapid eye movement sleep"
19:14 This is usually a very short phase.
19:16 It can go upwards of an hour.
19:18 But this is where your eyes... you can tell,
19:20 because the eyes are going very fast in their sockets.
19:23 But this is where a person dreams...
19:25 And the body has to have REM... REM sleep
19:29 If they're deprived of REM sleep,
19:32 they're going to have to make it up some time down the line.
19:34 Now, there are certain things that we do in our lives
19:38 that rob us of this REM sleep.
19:40 One of these things... is taking sleeping aids.
19:43 And to take a sleeping pill will get you out of the
19:46 REM sleep... You will be able to sleep,
19:48 but you normally wake up drugged.
19:50 You wake up feeling like you've not had a good night's rest.
19:54 The REM sleep gives you that refreshing.
19:57 Now, an interesting little thought about the dreaming...
20:01 What about your dreams?
20:02 What if you have these horrible dreams?
20:04 Well, usually horrible dreams come because you did
20:06 something wrong before you went to bed.
20:07 You saw something horrible, you ate something horrible...
20:10 And now, it's reacting upon you.
20:12 The BIG thing about the dreams is...
20:14 If you remember, vividly, your dreams,
20:17 it's not as good as if you say, "I dreamed something last night,
20:20 ...sort of the Nebuchadnezzar type thing...
20:21 but I can't remember what it is. "
20:23 It's really best not to sit there and dwell upon
20:25 your dreams, unless you feel like "The Lord has given me
20:28 this dream last night," but He'll make that manifest to you.
20:31 And so, we want to go through these phases.
20:33 We normally cycle through these phases 3 to 4 times
20:36 every single night.
20:38 But the best way these off-phases into your sleeping
20:42 pattern is...
20:43 1. Make sure your room is quiet.
20:46 And again, if you don't have a quiet place to have your sleep,
20:48 go ahead and get yourself some simple, little earplugs
20:51 that will help you have a quiet room.
20:54 Your room should be dark.
20:55 Okay, let's you don't have a dark room for some reason...
20:59 Get yourself an eye mask.
21:01 I carry these things with me when I travel because
21:03 sometimes you're not going to find darkness...
21:05 So you're going to have quiet, and dark,
21:08 and you want your room cool.
21:09 Sometimes that's not very possible when you're sleeping in
21:12 India or Africa is not as easy as it can be
21:16 ...But as much as possible, your room should be cool,
21:19 and it should also be neat!
21:21 There are various reasons for this neatness...
21:23 And one thing I want to mention about sleep,
21:25 it you wake up at night, and you turn on the light
21:28 for what ever reason, you reset your biological,
21:31 your circadian rhythm clock, and it's going to take a
21:34 number of days to get it back on schedule.
21:36 So, at nighttime, don't turn on lights.
21:39 If you have to go to the bathroom,
21:40 that's one of the reasons why your room needs to be neat.
21:43 You know where it is... you're not going to trip over your
21:46 shoes, your clothes, whatever it might be.
21:48 You're going to go right to the bathroom.
21:50 I have a little nightlight in my bathroom.
21:52 I have plenty of light, a very soft glow...
21:55 It's not going to cause my brain to wake up
21:57 anymore than it already is.
21:59 And so, have your path cleared out,
22:01 have your room neat, clean, cool and quiet
22:04 and you'll get a much better night's sleep if you have those
22:07 simple things going in your program... Dr. Thrash
22:10 Very good.
22:11 I like to think about sleep because one of the
22:15 things I like to do a lot is take a nap.
22:18 It's a very refreshing thing, and I always thought...
22:20 "Well, maybe I'm just a little bit lazy"
22:23 ...although, I've been doing this all my life,
22:26 and I've never been what I consider to be lazy otherwise,
22:30 except that I like the naps.
22:32 And here, I find in a medical journal,
22:35 a very good article that says that,
22:38 "Mental rejuvenation occurs in short naps... 20 minutes or so"
22:42 A 20 minute nap is really quite good,
22:45 and that's usually all that I require.
22:48 Sometimes even 5 minutes can be just so refreshing
22:52 and can make it so that I perform much better
22:55 in the next task that's at hand.
22:57 So I recommend naps as an interesting and pleasing
23:02 way to get mental rejuvenation.
23:05 Now, what about dreams?
23:07 They can occur in any time, any part of sleep
23:11 from the first phase to the last phase
23:14 but sometimes, there are disorders of dreams.
23:18 Nightmares, or night terrors, or early arousal because of a
23:25 dream, early arousal in the sleep period.
23:27 Children often do this.
23:29 They go to bed and they have a night terror,
23:32 and they wake up very quickly after they go to sleep
23:35 and this can be very interrupting and
23:39 disturbing to the child.
23:40 Now normally, the rapid eye movement sleep occurs
23:45 after we have some non-rapid eye movement sleep.
23:49 The first thing that happens is we go into the non-rapid eye
23:53 movement sleep, and that persists for about 60 minutes.
23:57 Then after that, you have a period of REM sleep.
24:02 The younger you are, the longer that period of time
24:06 generally speaking.
24:07 In people who have done a lot of learning the day before
24:11 the night where the REM sleep was measured,
24:14 those people generally tend to sleep a little longer
24:19 than people who are not in a learning situation.
24:25 Now nightmares are not usually associated with any kind of
24:30 psychiatric disorder... except in people with
24:33 PTSD, or posttraumatic stress disorder.
24:37 In these people, they may have a recurring nightmare
24:41 It may be the same thing that they have dreamed
24:45 again and again, or a variation of it,
24:47 just a little modification of the nightmare they have already
24:51 had many times, and that's one of the characteristics
24:55 of PTSD, or posttraumatic stress disorder.
24:59 Now, there are some sleep disorders that are associated
25:05 with sleeping too much.
25:08 One of those is narcolepsy.
25:09 Narcolepsy is a disorder that has a number of problems
25:15 associated with it.
25:16 It is more and more being considered to be fairly common
25:21 We once thought that it was quite a rare disorder.
25:26 But now, more and more people seem to be having it.
25:30 This may be related to our general upset lifestyle
25:35 which makes it so that we don't sleep so well at night
25:39 but we do sleep well in the daytime.
25:41 People with narcolepsy typically do NOT have
25:44 a good night of sleep... it's a restless sleep
25:47 and they simply don't sleep enough during the night
25:50 So sometimes, some very simple herbs... like St. John's Wort
25:55 St. John's Wort is noted for its good benefits for people
26:00 who are depressed, but in my experience,
26:03 St. John's Wort is actually better as a sleep-producer
26:07 than it is as a depression-reliever.
26:10 So I often prescribe 1 tablet, or 1 capsule
26:15 of St. John's Wort at night which gives a better quality
26:18 of sleep, and people who tend to go to sleep
26:22 very easily... such as in meetings,
26:24 or anytime they are still, or sudden and unexplained
26:29 overpowering sleep... just suddenly they are asleep
26:34 This kind of thing is benefitted by having a good night of sleep
26:38 So if this can be produced by exercise, by a neutral bath,
26:43 or by an herb, then often people who have
26:46 narcolepsy, will do better.
26:48 Narcolepsy is also characterized in some people
26:52 by a thing called, "cataplexy"
26:54 This is a sudden loss of muscle tone.
26:58 They are just SUDDENLY without muscle tone.
27:02 If they are standing, they may fall.
27:04 If they're holding onto something, they may drop that.
27:08 Some of these episodes are associated with
27:12 an EXTREME emotion, such as extreme fear, or anxiety,
27:17 or anger... and they suddenly have a loss of muscle tone.
27:22 They may also have a problem called "sleep paralysis"
27:26 They awaken from sleep, they would like to get up,
27:30 but the find that they can't move a muscle,
27:33 and these individuals are much troubled by this kind of thing.
27:38 Narcolepsy may have ALL of these,
27:41 or may have only 1 or 2.
27:43 So, if we protect our sleep,
27:47 make certain that sleep is of the best quality,
27:49 we can avoid a lot of the problems that are also
27:53 associated with poor sleeping.