The advice and informational content does not necessarily represent the views of mother's market and kitchen, mother's recommends consulting your health professional for your personal medical condition.

Hello, I'm Kimberly King, and welcome to the mother's market radio show, a show dedicated to the Truth, Beauty and Goodness of the human condition. On today's show, we wanna help you get a little bit more sleep, so we're going to discuss how much sleep you need and how to get it, plus later, we'll tell you what's new at mothers and what's going on around town, but first stuff we're happy to welcome back Dr. Linda mares to the show. Dr. Linda is a chiropractic wellness doctor then, who's been practicing since 1993. she's licensed in several states, including Pennsylvania, North and South Carolina, Tennessee, and of course, right here in California, she's also a wellness educator, certified nutritionist and personal fitness trainer, and we welcome her to the mother's market radio show. Dr. Linda, how are you?

I'm doing fantastic, thank you.

Well, it's great to see you and have you right here at the show, and for those of you in our audience that may not be familiar with your mission and work, why don't you fill them in before we get to today's topic?

Absolutely, our mission is to bring an awareness to the rise in disease in our country, and second, and second of all, is to educate them on relevant health issues, provide solutions to some of the problems that people are having right now, but most of all is to take action, and love that.

Well, today we are talking about how sleep can affect your overall health, and we wanna take action on that to Dr. Linda, why is sleep so important?

Why, I wanna first just start off with just giving you some interesting numbers because I'm... After speaking a lot, and I'd like to always give people just kind of the stats so that they're aware, but when I'm researching numbers are so important to me, and when I looked at this, this cannot sound right, but there's over 60 million people that actually suffer from chronic or intermittent sleeping disorders, there's 35 million or same, 3 billion dollars are being spent on medication for sleeping, over 300 million is being spent by one company, and I think the number one company out there is Lonestar, just on marketing. There are sleeping pills, and it's costing our country over 150 billion a year on just higher stress and reduce workplace activity and productivity, so those are some alarming numbers with what the implications of sleep. But why is it so important? Well, we don't realize that at night time, our body is very active repairing itself, and when people go to sleep, they're usually just thinking, Oh, my body shutting down, but it's the contrary, your body is very, very active. And I think about between 9 o'clock and 11 o'clock, the liver starts to detoxify and is very, very important during that time, because all the excess estrogen, all the excess toxins that we have are being dumped during that time, that's in to 11 o'clock. Then from 12 o'clock to 4 o'clock in the morning, backbone Marrow is producing fresh blood cells, one to three, there's Biloxi fiction, three to five in the morning, you have lung detoxification and 5 to 7 o'clock, that's when the large intestine is detoxifying, but I think one of the important time times is between 10 o'clock in the evening and 3 o'clock in the morning when your body is peaking at burning fat, and that's one of the number one reasons that most people wanna make sure that they're sleeping is that's when the fat-burning occurs, but the body is very active because lack of sleep contributes to a lot of issues, there's a lot of the loss of cognitive abilities of late, so a lot of these young kids can't think and concentrate well in school, it suppresses your immune system, it contributes to weight gain, it also increases cortisol levels, which is one of the hormones that interferes with the body's process to recuperate from injuries and healing, and it also decreases a level of growth or moms.

And that's so important. I'm so glad you were talking about why it is important for our children. I have teenagers right now, and that growth hormone is important and they're recuperating from injuries as well, so I think we'll touch on that a little bit. Yes.

How many hours of sleep are necessary, and I would imagine that it is important for your age group... Yes, it varies from age to group to age group, and if you think about when we had children, newborns, they're mostly sleeping, they're sleeping almost 12-18 hours of that 24-hour day, and that's when everybody wants to come and see the baby, and it's like... Well, here she's sleeping, so I'd say Wait till at least three or four months because all you're gonna see is a key sleeping baby, but for the average for the adults, it's between 7-a half and nine hours, that is the average that we need... Unfortunately, 20% of our population is getting less than six hours a night, and on the average, they're getting about six and a half hours, and then any of the high schoolers... And I have a couple of high schoolers and I'm encouraging to get their sleep and I told him, Alright, it's 10 o'clock, get to bed, try to get him to bed by 90 o'clock, but they actually need between eight and a half and 10 hours of sleep per night because their body is still growing, the bone has not closed, and so they are still going through a growth process, and elementary kids... I have one that's an elementary school as well, and they should be sleeping between 10 and 11 hours a night, so it depends on their age, but if you use those numbers kind of as a guideline, I think you'll be right on track and that was that growth question I had... Because the bones haven't closed... Exactly, yeah, I try to explain that to them.

And you probably have teeny does and they're still growing, and I have a son and he is just sprouting about a year ago, he was five, 10, now he's six foot.

Yeah, see, and then that sleeps... A huge thing I say to Vegas and sleep, right? Yes.

Another question, Do women or men suffer from more sleep disorders...

Oh, we know that the women do, and a lot has to do with hormones, and it has to do particularly with the estrogen hormone, and you know, as women, we wanna get it all done, we want to... Were the queen of the house, right where the CEO of the house. So even if it's things that need to get done, we will sacrifice sleep on that, and once the baby is born, we hear he or she crying at 20 in the morning and we're up to feed the baby, so women have more sleep problems, and it's not just because of the demands that we put on ourselves, but it's the demands that I think others expect from us, okay, The baby woke up, so you need to go feed the baby and take care of him or her, and also just the working moms, they tend to get less sleep, but it's because of how our hormones are hormones in our body, and it's particularly because of estrogen.

Okay, that... That's probably an easy answer to in that not... What is the connection between sleep and weight gain?

Well, you can see that about 60% of our population is overweight, those are some really high numbers, and close to almost 30% of our population is reaching obesity, so there's a huge connection because lack of sleep will increase something called gremlin, and it's a hormone that tells you I'm hungry, and that actually lack of sleep will decrease a hormone call leptin, which tells the signals to the body that you're full... And just think about this, if you're only sleeping four to five hours a day, you have all those other hours that you're not sleeping available to be snacking on food right in ene, and if you're cramming for a test or cramming for a project, you wanna stay awake and during that time, you're getting a little bit tired, so you will start snacking on food and it's mostly the processed sugar through to get your boost... No, that's one of the biggest things that we see with that whole connection, but also when you have a tired brain or a foggy brain, most people were... Well, they'll reach for food to keep them awake, like The tripuri foods and the caffeine.

That's true. What is the connection between sleep and aging? We all need our beauty sleep, right.

My daughter reminds me of that, and I racehorses mom, it's 10 o'clock, you're past your bet your bedtime. And you need your beauty sleep. This isn't that when your body is like burning fat and the anti-E-gene hormones kick in, and I was like, Gosh, I train these kids too well, but they know because I'm constantly preaching that, but it's something that I do remind people when I'm out speaking and there is because the lack of sleep, it actually accelerates the aging process that slows down their rejuvenation process and also in the brain and the production of the human growth hormone, also known as the anti-aging hormone.

It relies on getting a good night's rest, and if we're not, then guess what happens? It's like we start to look a little bit older, we start aging, and I can tell when patients come in by... Part of their evaluation starts when they walk in and I am... I can see from their skin, from their eyes, I can see that this person... Is one not getting enough sleep too? They're eating the wrong foods.

You can detect that, right?

I'm lingo be you, you have that, that Corriere... Well, this is so interesting, and we're gonna be talking a lot about some ramifications again and sleep and our health and how it balances. So stay with us. We're gonna be right back. We're gonna take a quick break, so more with Dr. Linda does of.

Welcome back to the mother's market radio show. And we wanna remind you that if you missed any portion of today's show, you can find us on iTunes by searching mother's market or download the show from our website, mother's market dot com with the link for radio and listen to past shows, plus download our Healthy Recipes and money savings coupons, all available at mother's market dot com. And now back to our interview with Dr. Linda markets, and we're talking about how sleep affects your health, so Dr. Linda, what are some of the ramifications of health on our sleep? That's a great question. We don't think that sleep is something that... Oh, I always hear, I'll sacrifice a little sleep to get this project down, and that's the worst thing that you can do, and I say that from experience, and even when I recall being in college and cramming for a test the night before and functioning on two or three hours of sleep. And you're not as productive. So that's one of the ramifications. Right there, you have the less... You just... The cognitive skills are lessened and your ability to concentrate on simple tasks are lessened, and I like to use the example of when a person goes into the military, right. What are some of the things that they do during boot camp, one is sleep deprivation, and these young soldiers out there, it's like the worst, they're doing whatever they can to keep him love, but their body just does not want to go. They can't think right, they can't walk right, they just cannot do simple tasks anymore, so if you take that from someone, it really affects their creativity, their memory issues, and a lot of issues result as the... Because they're not getting enough sleep, but I think the biggest one is weight gain.

I always go back to weight gain because our country is where in... We're seeing a disease that's affecting the entire entire United States and really spilling into other countries as well, but weight gain is one of them because of a tired and foggy brain will tend to want to eat more.

Other issues that we're running into is liver issues, digestion, as we were talking earlier, that between 90 and 11 o'clock is when the liver is detoxify, and that's when excess estrogen is being removed from the body, that's when Estonians are being removed from the body, but also lack of sleep will contribute to higher levels of depression, higher risk of hypertension, increase the risk for breast cancer and every other cancer that's out there, so it's really important that we get a good night sleep. Otherwise, we will see that there is a connection between a lot of our health conditions right now and lack of sleep.

Wow, that's interesting. What about... You had mentioned something about, I know the weight gain, but would also I was interested about the memory part of that too, and when that cave is a way at that, and yes, because of the different hormones that are being made at night time, so there's a lot of studies out there that productivity, workplace productivity were educational productivity or young kids at school anywhere from the five-year-old up until college age, they will actually retain more... If they sleep more, right. I use that to marinids to going in, I... Cool. What are the underlying causes of sleep issues? The number one cause is actually blood sugar issues, and that's huge because most people are skipping their meals or skipping breakfast, and so by lunch time, they want a quick fix and it's usually processed food, and so I remember this growing up, I wanna grab a Snickers bar and we think, Oh, Snickers bar is very healthy for you, or you grab a power bar and they're all loaded with sugar, and so most of the time it's the blood sugar and balance, and it's because they're not eating throughout the day and they're skipping breakfast. A lot of people with gut issues and food allergies, and so what happens is at night time, the body is making cortisol and it's trying to fight this problem and they are actually not getting into a deep sleep, and then the stress will cause that because most people are also thinking of, what I get is what I didn't get done today. So the mental stress, there's also the chemical stress from all the toxins in our food, the household chemicals, what we're putting on our hair or skin, what we're cleaning, anything outside of our home, inside of our home, so there's a lot of chemical stress and also emotional stress that's a big one.

Those are some other underlying causes because people continue to just think and think about a problem, and that's very stressful on the body, and they'll never get into a deep sleep, but another driving force is also inflammation, low-Grade inflammation in the body, and when a person's in pain, that'll interfere with their sleep as well, it's amazing, all of those things that you just mentioned, that's on a daily basis for so many of us... That really does. Can affect sleep.

Absolutely, it does.

Is there a sleep diet or a way that food can improve our sleep?

Yes, definitely. Always goes back to a diet and lifestyle with a lot of our health issues, and one thing they can start doing is one, don't skip breakfast, most people aren't aware of this, but your small intestine is busily at work first in the morning between 7-30 and 9 o'clock, and that's where the maximum nutrient absorption occurs, is eating in the morning, having a good breakfast, that's what you hear so commonly, make sure they eat a good breakfast, or you hear that breakfast is the most important meal of the day. But you really don't know why, but it's because most nutrient absorption occurs in the morning and the small intestine, and it's usually from 7309, so diet does play a really important part of having a healthy breakfast that's with some protein, and I like to add some fresh juices in the morning and eating throughout the day a couple hours of some high quality food vegetables through chicken turkey, not seeds, and just stained closer to plant-based food and foods without chemicals and so... And that's good. They always to the day going, have those meals, and I know that, I like that you have said the protein with the eggs in the fruit too.

Going back to melatonin, can you talk about a little bit of melatonin? What it is... And the connection to sleep. Yes, melatonin is a hormone that's made by the body, and a lot of people like to take Melton and supplements, but I encourage them to let their body produce it, and if it's not producing it... Why isn't it producing smeaton and has immune-enhancing properties, and melatonin should be high at night time and cortisol levels low in the evening, but a lot of time what happens is if your melatonin is low during the night, it will suppress your immune system. It's also an anti-oxidant, it helps regulate the sleep and wake cycle, and when it becomes dark, that's when the body starts to release melatonin, and some of the sources of natural sources of melatonin or include like almonds, like some flower seed, cherries, and most of these ones again, are found in plant sources, and you always wonder why we get sleepy after our Thanksgiving meal, right.

Well, a Turkey has something called trip to fan, which converts into serotonin, and that's one of the hormones, it helps you get sleepy.

I always heard that, but I didn't know that, but that's a natural melatonin, the... And so you can get that in a supplement form, is that what...

I encourage people to actually let their body produce melatonin, and so you have to find out Why is my body not producing melatonin and it's made at night time, and if it's not being produced when you're sleeping... What's the driving force behind it? You've gotta go back to, Well, what's my diet and lifestyle, like the high stress that we have every day, we put too much demands on our body, the chemical stresses, the emotional stresses, those are some of the issues that we run into that are not allowing the body to make melatonin, and again, our diet, our poor diet, diet and lifestyle is huge, it always goes back to that, but you have to understand the why behind it.

I don't always encourage melatonin or a person to take that because the whole goal is not, it's not to practice green medicine, instead of giving them a pillar supplement for this, find out why is the body not making enough of this hormone? Why is my body not working properly and really address what's interfering with the process and remove any offenders, put the healthy stuff in and strengthen the body and create a solution.

See it right there. I said, How can I get that quick fix? And went right for the supplement it, I think most of us want that quick fix, and sleep is not something that you can ever catch up on, you hear that people say, Well, I'm gonna catch up on my sleep and they wanna sacrifice your sleep for the week you can never catch up on your sleep, once you lose it, it's gone, it's kind of like brain cells, once you destroy them, they're gone, you cannot get that back, and that's why... Sleep is so important.

Well, what we're talking about that some practical steps that we can take to improve our SEO sleep in the kind of how to manage our body clock use, just the awareness that most of our sleep issues, they're self-inflicted, so if they're self-inflicted... I say that we can do something about it. And one sleeping in a dark hole on say covid, in a cool room that's quiet, and most of us have computers and televisions going on, I said, Okay, when you go to bed, it should be... Your room should be your sanctuary, minimize any clocks that are in there, and if you do, I was told patients, I said cover them up, so you're not looking at the time or you don't see the white flashing light, also just having a comfortable mattress, having a comfortable pillow, I mean, something as basic as that people are sleeping in 20-year-old mattresses and like, Gosh, I can't get a good night's sleep. You can get a new mattress, getting a comfortable pillow, eliminating coffee, four hours before bed time limited in alcohol before, four hours before that time, stop eating so late because you are eating on the sugary food and you feel blow is like, Gosh, you don't wanna go to bed, 'cause all you're thinking about is the food that's in your stomach, so stop linemen, sugar from the diet, and I recommend people not to exercise before you go to bed because you're gonna be excited and you're gonna be rubbed and ready to conquer the day. Well, it's not day, it's night, so I encourage them, switch your exercise time, exercise in the morning rather than the evening, and avoid watching television and TV, to... Many of us will sit in our bed and watch television, and I said, Your Bed is not your sofa, it's not your couch, you should be... It's there for you to get a good night sleep. Setting your alarm 30 minutes after the hour, if some of us can't get up on our own, I said it's best to set your alarm 30 minutes after the hour instead of... On the hour, so if you need to wake up at 6 in the morning. That's okay. Skeet at 400 530 in the morning.Minimize any light that's in your room, your room should be dark, should be solid. dark in there. lavender oil is another thing that you can use, people don't realize that there's that something that... Very relaxing, I put that in my pillows and I get a good night sleep. Hypnosis, CDs, relaxation, CDs. I've used that with my daughter since she was a little baby, and even to the state, she always reminds me, Mom, I need to hear my music, I need hear my music, and it's relaxing music that helps her sleep.

One of the big ones that has been very, very effective is using a gratitude journal, I don't know if you've ever done anything like that yet, and those are fun, and the reason I have people do that is I want them to go to bed being grateful for what happened that day and not focusing on what they didn't get done, all the problems in their life, it's like Be grateful for three things that happened that day, what happens during that time is the body, the brain will change its frequency, and so instead of thinking of all the things that we have to do. You're gonna be grateful for what happened. That what happened that day.

I really love that, and I've also heard too that Chamomile may also help to rely... Absolutely, yes.

That's a perfect way to end this show. And being grateful. And we're grateful to have you, Dr. Linda, thank you.

Well, we look forward to having you on again. And I heard, by the way, you also have a new book, it's called juicing the secret to anti-aging vitality and weight loss, so... Congratulations. Yes, thank you.

So in the meantime, you can get more, learn more about Dr. Linda on your website Dr Linda mares dot com and learn more about how you can stay healthy and we look forward to your next visit thank you thank you so much you thanks for listening to the mother's market radio show and for shopping at mother's market the advice and informational content does not necessarily represent the views of mother's market and kitchen mother's recommends consulting your health professional for your personal medical condition E