WEBVTT 1 00:00:01.000 --> 00:00:04.360 It's Night Side with Dan Ray. I'm telling you easy 2 00:00:04.719 --> 00:00:07.080 Boston's news radio. 3 00:00:07.559 --> 00:00:11.519 All right, welcome back a little bit after ten o'clock. 4 00:00:11.519 --> 00:00:15.119 Thanks very much, Al Griffith. As we had as a 5 00:00:15.160 --> 00:00:17.839 guest a couple of weeks ago during the eight o'clock hour, 6 00:00:18.600 --> 00:00:21.359 my guest was going to join us tonight, doctor Patrick Porter. 7 00:00:21.839 --> 00:00:26.160 He's a brain health and neuroplasticity expert. So doctor Porter, 8 00:00:26.280 --> 00:00:28.719 welcome back to Night's Side. And I know we're going 9 00:00:28.800 --> 00:00:31.679 to talk about sleep and sleep solutions, and then maybe 10 00:00:31.719 --> 00:00:33.960 some people who want to get some information from you, 11 00:00:33.960 --> 00:00:37.119 and they're welcome to call us at six one, seven, two, five, 12 00:00:37.200 --> 00:00:39.719 four ten thirty or six one seven, nine three one 13 00:00:39.840 --> 00:00:42.240 ten thirty. First of all, welcome back to Night's Side. 14 00:00:42.280 --> 00:00:43.200 How are you tonight, sir. 15 00:00:44.159 --> 00:00:46.520 I'm doing great. Thanks hearing me, Dan, great to be better. 16 00:00:46.600 --> 00:00:48.280 Welcome and explain to me. 17 00:00:49.880 --> 00:00:55.439 What is a brain health and neuroplasticity expert. I think 18 00:00:55.479 --> 00:00:58.280 I know what is meant by that, but I'd love 19 00:00:58.359 --> 00:01:01.079 to make sure that I really do know what is 20 00:01:01.200 --> 00:01:01.759 meant by that. 21 00:01:01.960 --> 00:01:05.560 Yeah. Well, I've spent my career here, especially in the 22 00:01:05.599 --> 00:01:09.239 last fifteen years, of showing that you can your brain 23 00:01:09.319 --> 00:01:12.680 at any age, and you can increase its function by 24 00:01:12.799 --> 00:01:17.640 using different technologies and different lifestyle practices. And so they've 25 00:01:17.719 --> 00:01:21.040 kind of coined that neuroplasticity. So I guess I'm an 26 00:01:21.040 --> 00:01:22.959 expert at that. That's okay. 27 00:01:23.000 --> 00:01:25.719 So you dropped out of me there for a second 28 00:01:25.760 --> 00:01:27.599 and you said you could do something with your brain 29 00:01:27.680 --> 00:01:30.239 at any age, and we missed what it was you 30 00:01:30.239 --> 00:01:32.439 could do with your brain at any age? 31 00:01:34.200 --> 00:01:37.239 Yeah, what what we find? Maybe I have to turn 32 00:01:37.319 --> 00:01:39.599 up my WiFi and my phone or something. 33 00:01:41.280 --> 00:01:41.719 Whatever. 34 00:01:43.599 --> 00:01:46.400 If you're having trouble hearing us, Rob, why don't you 35 00:01:46.439 --> 00:01:49.239 jump on with him and make sure that he's he's okay. 36 00:01:49.239 --> 00:01:52.359 We're talking with doctor Patrick Porter, and what we're doing 37 00:01:52.480 --> 00:01:56.719 is we're talking essentially about your sleep and how you 38 00:01:56.760 --> 00:01:59.519 can get a good night's rest and how you can 39 00:01:59.560 --> 00:02:02.239 maximum as your sleep and how much sleep you need 40 00:02:03.040 --> 00:02:07.480 depending upon what stage of life you find yourself. Uh, 41 00:02:07.959 --> 00:02:09.800 doctor Porter, I think I got you back. I think 42 00:02:09.919 --> 00:02:11.080 Rob has cleaned things up for. 43 00:02:11.039 --> 00:02:11.520 You a little bit. 44 00:02:11.560 --> 00:02:15.560 Go right ahead, Yeah, I'm here. 45 00:02:15.599 --> 00:02:16.199 Go sure. 46 00:02:16.360 --> 00:02:21.919 So what you started off with a comment about something 47 00:02:21.960 --> 00:02:24.759 about how you could fix your brain at any age, 48 00:02:24.800 --> 00:02:26.879 and I missed what the verb was. 49 00:02:27.400 --> 00:02:29.479 So if you could just repeat that for us. 50 00:02:30.120 --> 00:02:34.560 Yeah, you can. You can with lifestyle changes and also technology, 51 00:02:34.759 --> 00:02:37.639 you can increase your brain function. You don't have to 52 00:02:37.719 --> 00:02:41.039 let your brain just kind of wither away as we age. 53 00:02:41.039 --> 00:02:43.159 A lot of people think that as we age, we're 54 00:02:43.159 --> 00:02:46.680 supposed to lose our lose our memories, and have dysfunction 55 00:02:46.759 --> 00:02:48.919 as we age and lose our balance and distibutor system. 56 00:02:48.960 --> 00:02:52.280 But the truth is that there are things you can 57 00:02:52.319 --> 00:02:54.639 do in your life that are very simple changes that 58 00:02:54.680 --> 00:02:57.039 if you start doing them early enough, you can have 59 00:02:57.080 --> 00:03:00.919 a great memory, great great function to the day you 60 00:03:01.240 --> 00:03:01.840 pass away. 61 00:03:02.000 --> 00:03:05.639 Okay, so there's no reason let's talk about those because 62 00:03:05.639 --> 00:03:07.479 I'm sure you've got the attention of a lot of 63 00:03:07.479 --> 00:03:11.319 people on that. What can people do at what age 64 00:03:11.360 --> 00:03:14.400 do they need to start to do some of these 65 00:03:14.439 --> 00:03:18.560 things to make sure that age does not adversely impact 66 00:03:18.560 --> 00:03:21.240 their memory or their balance, which I think most people 67 00:03:21.400 --> 00:03:24.039 as they get older assume that's just part of the 68 00:03:24.080 --> 00:03:25.159 aging process. 69 00:03:26.039 --> 00:03:28.400 Yeah, first of all, let me just address the balance thing, 70 00:03:28.439 --> 00:03:32.319 because we've proven that it's not about muscles in your balance, 71 00:03:32.360 --> 00:03:34.719 it's about your brain function. There's a brain wave called 72 00:03:34.840 --> 00:03:38.879 SMR between our awaking brain and like our creative brain 73 00:03:39.000 --> 00:03:41.479 is called the alpha brain. There's a brain wave called 74 00:03:41.680 --> 00:03:45.680 SMR sensory motorithm, and that's the one that atrophies as 75 00:03:45.719 --> 00:03:50.080 we age, and so it's when we lose that we 76 00:03:50.120 --> 00:03:53.879 lose our ability to balance. So we've proven that by 77 00:03:53.919 --> 00:03:57.599 training that brain wave by using tools like light, sound, 78 00:03:57.639 --> 00:04:00.680 and vibration like we do at brain Tap, and those 79 00:04:00.680 --> 00:04:03.240 are three different technologies you can use. But the main 80 00:04:03.319 --> 00:04:05.719 thing that I think people are missing, there's two factors 81 00:04:05.759 --> 00:04:07.560 that you can start doing at any age that you 82 00:04:07.560 --> 00:04:09.400 need to start doing it, because there's never an age 83 00:04:09.599 --> 00:04:14.360 too early to start working on your brain. So number 84 00:04:14.360 --> 00:04:17.120 one is drink half your body's weight and ounces of 85 00:04:17.199 --> 00:04:21.360 water and get what they call like Celtic salts. That 86 00:04:21.560 --> 00:04:25.079 it's not table salt. It's actually when you see this, 87 00:04:25.079 --> 00:04:27.920 this salt has twelve minerals in it. Most people are 88 00:04:27.920 --> 00:04:33.279 demineralized and the brain needs these minerals to process. So 89 00:04:33.519 --> 00:04:35.160 if you just put a little pinch of the salt 90 00:04:35.199 --> 00:04:37.439 in your water, and you should do it with every 91 00:04:37.480 --> 00:04:40.199 glass of water you have, and so it's almost like 92 00:04:40.279 --> 00:04:42.800 drinking it's not quite like drinking salt water, but your 93 00:04:42.800 --> 00:04:44.160 brain needs those minerals. 94 00:04:44.439 --> 00:04:49.000 So where do they get Celtic salt. Celtic is spelled 95 00:04:49.079 --> 00:04:51.600 like Celtic, like celtic. 96 00:04:52.040 --> 00:04:52.920 Okay, where do they get it? 97 00:04:53.040 --> 00:04:55.360 You can get it. Any grocery store will have it, 98 00:04:55.920 --> 00:04:57.680 and usually you have to grind it. You know, it'll 99 00:04:57.680 --> 00:05:01.040 come with a grinder. And it's important that you get 100 00:05:01.040 --> 00:05:04.720 that salt or what if you might find something that 101 00:05:04.759 --> 00:05:09.040 says full full full mineralized salt. But that's the easiest 102 00:05:09.079 --> 00:05:10.680 one you can find out there. And as you can 103 00:05:10.680 --> 00:05:12.720 get it at any grocery store. And you put a 104 00:05:12.759 --> 00:05:15.160 little bit of that in your water and drink. So 105 00:05:15.279 --> 00:05:17.600 let's say you weigh one hundred and twenty pounds. You're 106 00:05:17.639 --> 00:05:20.800 going to drink sixty ounces of water a day, and 107 00:05:20.879 --> 00:05:22.279 you want to drink it throughout the day, and you 108 00:05:22.319 --> 00:05:24.439 want to stop drinking that water at least two hours 109 00:05:24.519 --> 00:05:32.079 before bedtime. Just water, right, Yeah, if you drink anything else. 110 00:05:32.120 --> 00:05:33.680 For instance, I give you an idea. If you drink 111 00:05:33.720 --> 00:05:36.560 a cup of coffee that's eight ounces, you actually need 112 00:05:36.600 --> 00:05:39.920 to drink three more glasses of water to offset the 113 00:05:39.959 --> 00:05:43.480 dehydration that happened from that cup of coffee. Really, the 114 00:05:44.000 --> 00:05:46.040 same thing is true if you drink a soda pop. 115 00:05:46.560 --> 00:05:49.000 So Let's say you drink sixty ounces of soda, you 116 00:05:49.040 --> 00:05:51.920 need three times that amount of water to regain the 117 00:05:51.959 --> 00:05:55.040 water you lost. Most people are dehydrated. There's actually a 118 00:05:55.040 --> 00:05:57.639 really good book out called Your Money. Your Body's mini 119 00:05:57.680 --> 00:06:02.000 cries for water, and most people don't realize how dehydrated 120 00:06:02.000 --> 00:06:03.439 they are. And this is one of the things they're 121 00:06:03.480 --> 00:06:05.879 looking at now in the medical field because a lot 122 00:06:05.879 --> 00:06:09.120 of people there cells are not absorbing the water because 123 00:06:09.160 --> 00:06:11.800 they don't have the minerals. You need to think of 124 00:06:11.800 --> 00:06:15.959 it like a magnet in order to attract the iron fibers. 125 00:06:16.000 --> 00:06:20.160 We need the magnetic attraction we need. We need the 126 00:06:20.199 --> 00:06:22.920 minerals in our cells to attract the water into the cell. 127 00:06:23.040 --> 00:06:24.839 So it actually works. A lot of people drink water, 128 00:06:24.879 --> 00:06:27.079 but then they just eliminate it out. They're not really 129 00:06:27.120 --> 00:06:29.279 getting the benefit of the water. That's why you want 130 00:06:29.279 --> 00:06:31.920 to put the mineralize. You want to mineralize that water 131 00:06:32.240 --> 00:06:35.079 so your body has the magnetic charge to absorb that 132 00:06:35.160 --> 00:06:37.560 water and give you the nutrients that that water is 133 00:06:37.560 --> 00:06:38.439 supposed to provide you. 134 00:06:38.519 --> 00:06:43.120 And again you're suggesting celtic salt, which you can buy 135 00:06:43.120 --> 00:06:46.399 at a grocery store, or if you confind that what 136 00:06:46.560 --> 00:06:48.000 was the second suggestion. 137 00:06:49.680 --> 00:06:52.279 There's a salt called pull Spectrum salt. But I mean 138 00:06:52.319 --> 00:06:54.839 they can always go online and find it, you know, 139 00:06:55.160 --> 00:06:58.000 but I think every grocery store. You'll find it anywhere 140 00:06:58.199 --> 00:07:01.920 in the Boston area grocery store that's worth its salt, right. 141 00:07:02.639 --> 00:07:03.560 I like that. I like that. 142 00:07:03.600 --> 00:07:06.920 Okay, so let me come back to the water intake. 143 00:07:07.720 --> 00:07:11.920 A lot of people will will be intimidated by that 144 00:07:12.120 --> 00:07:15.639 because let's say that you are a normal sized male 145 00:07:15.839 --> 00:07:19.360 and you weigh somewhere around one hundred and eighty pounds. Okay, 146 00:07:19.720 --> 00:07:22.360 a woman could weigh, you know, one hundred and fifty 147 00:07:22.360 --> 00:07:24.839 pounds pretty easily. But if you're a mail and your 148 00:07:24.839 --> 00:07:27.319 weigh one hundred eighty pounds, you got to drink ninety 149 00:07:27.480 --> 00:07:29.079 ounces of water a day. 150 00:07:29.240 --> 00:07:32.360 That's well, that's what I recommend. Yeah, there's an easy 151 00:07:32.399 --> 00:07:34.560 way to do that though. What you do is every 152 00:07:34.600 --> 00:07:37.920 time you eliminate, before you go back to work, before 153 00:07:37.920 --> 00:07:40.759 you go back to whatever you're doing, drink ten ounces 154 00:07:40.759 --> 00:07:41.160 of water. 155 00:07:42.079 --> 00:07:44.240 Okay, Okay, no, I go. 156 00:07:45.439 --> 00:07:48.079 Yeah. Then what you'll find is, and some people will 157 00:07:48.079 --> 00:07:51.279 actually put posted notes at the door just whenever, if 158 00:07:51.279 --> 00:07:53.720 you can just get in the habit when you eliminate. Yeah, 159 00:07:54.000 --> 00:07:56.360 you need to replenish, So think of it. You know, 160 00:07:56.399 --> 00:07:58.959 you're you're dumping the waste, you bring in more to 161 00:07:59.360 --> 00:08:01.959 process and you know, and maybe you can't drink that 162 00:08:02.079 --> 00:08:05.040 much at first, but a little bit of something's better 163 00:08:05.040 --> 00:08:07.839 than hold out of nothing. And if you're drinking, no. 164 00:08:07.879 --> 00:08:09.519 That's fair, that's that's fair. 165 00:08:09.639 --> 00:08:14.519 Now again we're talking here primarily about about you know, 166 00:08:14.600 --> 00:08:18.720 brain health and all of that. Let's assume someone is 167 00:08:18.800 --> 00:08:23.199 in their sixties or seventies and they have noticed that 168 00:08:23.480 --> 00:08:25.000 maybe their memory is slipping. 169 00:08:26.120 --> 00:08:28.839 But they say, well, you know, that's what's what happens. 170 00:08:28.879 --> 00:08:31.439 Every once in a while you lose your keys or 171 00:08:31.480 --> 00:08:33.639 you can't find your glasses or something like that. 172 00:08:35.000 --> 00:08:36.000 Is it still. 173 00:08:37.879 --> 00:08:42.080 Advised that that someone who is you know, that far 174 00:08:42.200 --> 00:08:45.360 along or is this something that that you have to 175 00:08:45.399 --> 00:08:48.679 start when you're in your thirties and and stay ahead. 176 00:08:48.360 --> 00:08:48.919 Of the curve. 177 00:08:50.240 --> 00:08:52.919 Well, it's always better to start early. But any age 178 00:08:52.919 --> 00:08:55.519 you want to start doing this, because you're the body 179 00:08:55.559 --> 00:08:58.279 you're existing in right now, yep is no more than 180 00:08:58.320 --> 00:09:01.120 two years old. So we sell and your body has 181 00:09:01.120 --> 00:09:05.039 been replaced, the bones, the cells, I mean, some sub 182 00:09:05.039 --> 00:09:07.440 parts of your body might take seven years. But most 183 00:09:07.480 --> 00:09:09.399 of your I'd say ninety eight percent of your body 184 00:09:09.399 --> 00:09:12.080 has changed over the last two years. Now, what's the 185 00:09:12.120 --> 00:09:14.480 problem is just like making a copy back if you 186 00:09:14.480 --> 00:09:16.759 remember the old cassettes, or you'd make a copy of 187 00:09:16.840 --> 00:09:20.080 cassette from a cassette, it doesn't make it doesn't replicate 188 00:09:20.159 --> 00:09:22.639 so well. So if you don't have if your body 189 00:09:22.679 --> 00:09:26.360 isn't highly charged with energy, and like when we're young, 190 00:09:27.080 --> 00:09:28.919 what I think we talked about it on the show. 191 00:09:29.120 --> 00:09:31.679 When we're young, our brain is really high voltage. We 192 00:09:31.720 --> 00:09:35.279 have about eighteen point one volts. As we age, that 193 00:09:35.399 --> 00:09:38.720 voltage goes down. If that when we're twenty seven, it 194 00:09:38.720 --> 00:09:41.600 becomes about ten point one and remains there until we 195 00:09:41.679 --> 00:09:44.200 start to diminish and decline. And we find that when 196 00:09:44.240 --> 00:09:47.519 that brain voltage goes below six, people will start to 197 00:09:47.559 --> 00:09:51.159 experience dementia. When it goes below four, they start to 198 00:09:51.159 --> 00:09:54.000 have Alzheimer's. So we need to increase that energy. So 199 00:09:54.039 --> 00:09:55.360 think of your body like a battery. 200 00:09:55.399 --> 00:09:58.840 Every time you good analogy. So let me ask you, 201 00:09:59.120 --> 00:10:01.840 how do you how do do you find out what 202 00:10:01.919 --> 00:10:05.279 the voltage of your brain is. I go to my 203 00:10:05.399 --> 00:10:08.399 doctor every year and they do blood work and they 204 00:10:08.440 --> 00:10:12.120 do tests and all of that, But how do you 205 00:10:12.159 --> 00:10:17.480 find out and does the voltage in people's brains? Does 206 00:10:17.519 --> 00:10:23.440 that differ between men and women, between people who weigh 207 00:10:23.600 --> 00:10:25.840 two hundred and fifty pounds and people weigh hundred and 208 00:10:25.879 --> 00:10:29.960 fifty pounds or is it all just how do you 209 00:10:30.039 --> 00:10:32.159 determine how much vaulted is in the brain? Is the 210 00:10:32.200 --> 00:10:33.000 test that can be done? 211 00:10:33.080 --> 00:10:39.000 Well? Yeah, there is what they call EEG electrosophograph. Now 212 00:10:39.039 --> 00:10:42.240 they have technology we use at our research lab. We 213 00:10:42.320 --> 00:10:45.519 use a product called the Lobby and basically it's a 214 00:10:45.559 --> 00:10:48.399 skull cap that you put on and it measures not 215 00:10:48.440 --> 00:10:52.080 only brain voltage, but it measures different brain waves and 216 00:10:52.120 --> 00:10:54.639 things of that. They call it brain mapping. So there's 217 00:10:54.679 --> 00:10:58.000 probably a hundred places in Boston that do it. You know, 218 00:10:58.120 --> 00:10:59.679 if you call them up and say, hey, I want 219 00:10:59.679 --> 00:11:01.480 to get a brain map and I want to find 220 00:11:01.519 --> 00:11:04.039 out what my brain voltage is. I think I think 221 00:11:04.120 --> 00:11:07.320 within ten years it will be as common as doing 222 00:11:07.399 --> 00:11:09.919 a blood test because they're finding out so many things 223 00:11:10.000 --> 00:11:13.879 about the brain that early detection is better, right, just 224 00:11:13.919 --> 00:11:14.679 like everything else. 225 00:11:14.720 --> 00:11:17.440 Sure, Okay, so let's just someone has a brain voltage 226 00:11:17.440 --> 00:11:20.360 test and the doctor says, hey, guess what your brain 227 00:11:20.440 --> 00:11:22.240 voltage at your age? 228 00:11:22.480 --> 00:11:24.080 You know it, you know it should be. 229 00:11:24.039 --> 00:11:27.320 Somewhere in the range of ten and it's seven ken. 230 00:11:27.559 --> 00:11:30.480 What can be done to reverse that decline? 231 00:11:32.399 --> 00:11:34.600 Well, there's quite a few things you can do. Number 232 00:11:34.639 --> 00:11:36.840 one is you can change your diet. You can put 233 00:11:37.279 --> 00:11:39.879 get a little bit more fats and get that water 234 00:11:39.960 --> 00:11:42.879 and take up you need essential fats. So one of 235 00:11:42.879 --> 00:11:45.039 the things you can do, even starting today, even if 236 00:11:45.039 --> 00:11:48.240 you don't know your voltage is down, is the simplest 237 00:11:48.240 --> 00:11:51.960 thing is to start adding in omega threes, like having 238 00:11:54.000 --> 00:11:56.679 like olive oil. You can have at least if you 239 00:11:57.000 --> 00:11:59.440 just state one tablespoon of olive oil a day, they 240 00:11:59.480 --> 00:12:02.799 say you're tan of Alzheimer's just went down forty percent. Wow, 241 00:12:03.120 --> 00:12:05.559 So you and you can put that on your salads 242 00:12:05.639 --> 00:12:07.679 or you can just eat it with a spoon. You know, 243 00:12:07.759 --> 00:12:10.600 but there's and you can have avocados. You know, there's 244 00:12:10.639 --> 00:12:15.240 also instead of in real butter, not margarine, real butter. 245 00:12:15.519 --> 00:12:19.080 And you can and you when you think about coconut oil, 246 00:12:19.919 --> 00:12:22.919 get rid of the seed oils. Feat oils they now 247 00:12:23.000 --> 00:12:26.000 say are as bad as sugar for the brain. Though 248 00:12:26.159 --> 00:12:28.120 you want to get you want to minimize the sugar 249 00:12:28.159 --> 00:12:30.039 and take as much as you can for the brain. 250 00:12:30.480 --> 00:12:33.759 And then those are things you can do just when 251 00:12:33.799 --> 00:12:37.600 you're shopping. Then you can also do we we, of course, 252 00:12:37.679 --> 00:12:39.519 what we do at brain Tap. We did a study 253 00:12:39.559 --> 00:12:43.039 in Florida. In the book is called Saving Your Brain. 254 00:12:43.120 --> 00:12:45.399 It was by doctor Kelly Miller. He has a chapter 255 00:12:45.440 --> 00:12:48.039 in this says brain Tap to the rescue because what 256 00:12:48.080 --> 00:12:50.679 we do is we bring light energy into the brain. 257 00:12:50.960 --> 00:12:53.840 And doctor Cousins about twenty years ago said the most 258 00:12:53.879 --> 00:12:57.080 underprescribed nutrient on Earth is light. So you know, when 259 00:12:57.120 --> 00:12:59.320 you're living up north and I heard the I'm down 260 00:12:59.320 --> 00:13:01.279 here in the south out so we have a lot 261 00:13:01.320 --> 00:13:04.399 more sunlight. You know, there's something called seasonal effective disorder. 262 00:13:04.519 --> 00:13:08.639 Of course, because the seasonal effective disorder is like from 263 00:13:08.639 --> 00:13:11.360 the north. I grew up in Michigan, so people would 264 00:13:11.360 --> 00:13:12.399 get depressed in the winter. 265 00:13:12.679 --> 00:13:15.519 Oh yeah, we're very, very familiar with that. As a 266 00:13:15.559 --> 00:13:18.639 matter of fact, there's some well known people who have 267 00:13:18.679 --> 00:13:20.960 been impacted about that. Doctor parter Port, I got to 268 00:13:21.039 --> 00:13:23.519 just take a break here. It's amazing the amount of 269 00:13:23.559 --> 00:13:26.120 information that you have shared with us in the first 270 00:13:26.159 --> 00:13:31.399 fifteen minutes here. I want to cycle back to sleep questions. 271 00:13:31.600 --> 00:13:34.039 I know that I have audience members who tell me 272 00:13:35.279 --> 00:13:40.360 they aren't able to establish a good sleep pattern. I have. 273 00:13:42.440 --> 00:13:44.600 I guess I'm the exception. I can sleep at the 274 00:13:44.639 --> 00:13:47.480 drop of a hat. But I also want to talk 275 00:13:47.519 --> 00:13:51.720 to you about naps. Are naps good for you or 276 00:13:51.799 --> 00:13:54.799 bad for you? Is there such a thing as too 277 00:13:54.879 --> 00:13:57.480 much napping? We'll get to all of this, I promise, 278 00:13:57.519 --> 00:14:00.159 And I also want to get people an opportunity. When 279 00:14:00.200 --> 00:14:02.000 we talked a couple of weeks ago, we were in 280 00:14:02.000 --> 00:14:05.159 that short segment for about ten minutes or so that 281 00:14:05.240 --> 00:14:07.200 we did. We do not take phone calls during the 282 00:14:07.240 --> 00:14:09.639 eight o'clock hours, So people tonight, if you want to 283 00:14:09.639 --> 00:14:12.039 talk with doctor Porter and ask a question about your 284 00:14:12.080 --> 00:14:15.720 sleep pattern, you got to dial now six one, seven, two, five, 285 00:14:15.759 --> 00:14:18.639 four ten thirty six months seven nine, three one ten thirty. 286 00:14:19.000 --> 00:14:21.360 I know we talked a lot of politics, a lot 287 00:14:21.360 --> 00:14:24.759 of national politics during the last week or so. Uh, 288 00:14:24.799 --> 00:14:26.559 And this is a Friday night. We're trying to get 289 00:14:26.600 --> 00:14:28.399 you information that can help you. 290 00:14:29.000 --> 00:14:29.200 UH. 291 00:14:29.240 --> 00:14:31.559 And if you've listened to what he said in the 292 00:14:31.600 --> 00:14:34.639 first fifteen minutes, has been a tremendous amount of information 293 00:14:34.799 --> 00:14:36.240 that should be able to help you. We'll take a 294 00:14:36.320 --> 00:14:39.200 quick break. Coming back on night Side, you have the 295 00:14:39.279 --> 00:14:41.600 number six one, seven, two, five, four, ten thirty or 296 00:14:41.639 --> 00:14:46.559 six months seven nine three one ten thirty. 297 00:14:45.519 --> 00:14:49.960 Night Side with Dan Ray. I'm telling you Bzy Boston's 298 00:14:50.039 --> 00:14:50.639 News Radio. 299 00:14:51.639 --> 00:14:55.120 My guess is doctor Patrick Porter. Uh. 300 00:14:55.159 --> 00:15:00.000 He obviously has a lot of great information here. 301 00:15:00.120 --> 00:15:02.240 Let's let's keep rolling with this. 302 00:15:03.720 --> 00:15:08.039 We started that whole conversation just talking about brain health 303 00:15:08.039 --> 00:15:12.039 and neuroplasticity, but I also want to talk about sleep patterns. 304 00:15:12.679 --> 00:15:15.600 And I have, you know, listeners who will tell me 305 00:15:15.639 --> 00:15:18.799 that they can't sleep, or when they sleep, they sleep 306 00:15:19.159 --> 00:15:24.240 different hours. What is the key to getting a regular 307 00:15:25.159 --> 00:15:29.360 and a predictable good night's sleep or is there a 308 00:15:29.440 --> 00:15:32.799 specific key, And maybe it differs from people to people. 309 00:15:33.960 --> 00:15:35.919 If it does differ from people to people, but I 310 00:15:35.960 --> 00:15:39.159 think that what you do the hours leading up to 311 00:15:39.240 --> 00:15:43.240 sleep are very important, Like especially two to three hours 312 00:15:43.320 --> 00:15:47.039 before sleep, go around the house turning off lights, because 313 00:15:47.320 --> 00:15:50.480 we're not Our brain needs to know it's time for sleep. 314 00:15:50.679 --> 00:15:53.799 And if the house is bright in your Let's say 315 00:15:53.799 --> 00:15:57.320 you're watching television and you're watching some show that's that's 316 00:15:57.360 --> 00:15:59.639 an adjutant, you know, maybe it's a mystery show that's 317 00:15:59.679 --> 00:16:01.679 getting brain to think too much. You want to do 318 00:16:01.799 --> 00:16:04.919 things that are pretty much mindless, you know, and they 319 00:16:05.000 --> 00:16:08.240 do things that are or read you know, things like that. 320 00:16:08.279 --> 00:16:11.600 If you're having problems sleeping, there's a few rules. One 321 00:16:11.679 --> 00:16:14.799 is don't eat any solid food three to four hours 322 00:16:14.799 --> 00:16:18.039 before bad because your body can't sleep and digest at 323 00:16:18.080 --> 00:16:21.759 the same time. So some people can do it fine, 324 00:16:21.759 --> 00:16:24.039 it just doesn't matter they eat. Now if you can't 325 00:16:24.080 --> 00:16:26.360 help it. Sometimes you just have to eat and then 326 00:16:26.360 --> 00:16:28.360 you go to sleep. But if you can plant it 327 00:16:28.360 --> 00:16:34.080 that way and then also eliminate all liquids, And what 328 00:16:34.120 --> 00:16:35.679 I should have said earlier in the show was you 329 00:16:35.720 --> 00:16:39.759 could also drink herbal teas. Herbal teas can count as water. 330 00:16:39.879 --> 00:16:42.399 So if you can't drink like what I tell people 331 00:16:42.440 --> 00:16:44.360 is to get like peppermint tea or something like that, 332 00:16:44.480 --> 00:16:46.240 you can also do that to get the water intake 333 00:16:46.279 --> 00:16:48.279 I was talking about earlier. So if people are saying 334 00:16:48.320 --> 00:16:50.279 I don't think they need a little flavor to it, 335 00:16:50.639 --> 00:16:53.360 you know, you can drink the herbal teas and that 336 00:16:53.759 --> 00:16:56.559 will not doesn't have a diuretic effect. I'm not talking 337 00:16:56.600 --> 00:16:58.399 about black teas now, I'm talking about like the herbal 338 00:16:58.559 --> 00:17:00.759 kind of like peppermint tea or kind of meal tea, 339 00:17:00.879 --> 00:17:03.840 or there's also a tea called sleepy time tea. You know, 340 00:17:03.879 --> 00:17:06.039 you might want to have that tea a couple hours 341 00:17:06.039 --> 00:17:09.000 before bed and you'll start to calm down and then 342 00:17:09.160 --> 00:17:13.440 when you're in when you're in bed, your bedroom should 343 00:17:13.519 --> 00:17:16.319 just be for sleep and for whatever other recreation you 344 00:17:16.359 --> 00:17:18.200 want to have in there. But it's not. It's not 345 00:17:18.240 --> 00:17:20.359 a place where you should be doing your work. Like 346 00:17:20.440 --> 00:17:23.640 you shouldn't bring your laptop in there. You know, don't 347 00:17:23.640 --> 00:17:26.599 confuse your brain with the bedroom being anything other than 348 00:17:26.640 --> 00:17:30.960 a sanctuary for sleep. And if you can. A lot 349 00:17:31.000 --> 00:17:34.559 of people will need to have like knockout curtains where 350 00:17:34.599 --> 00:17:37.880 they block out all the light because sometimes just even 351 00:17:37.880 --> 00:17:40.599 a little bit of light, if you're light sensitive, it 352 00:17:40.640 --> 00:17:43.640 can it can stop you from getting into that deep 353 00:17:43.680 --> 00:17:44.599 circadian rhythm. 354 00:17:45.319 --> 00:17:51.920 I am a huge fan of dark curtains, and I 355 00:17:52.000 --> 00:17:53.960 gotta tell you, I think that for. 356 00:17:54.000 --> 00:17:54.759 Me is the key. 357 00:17:54.960 --> 00:17:57.680 I'm in a situation where I do a talk show 358 00:17:57.680 --> 00:17:58.200 from eight to. 359 00:17:58.160 --> 00:18:02.079 Midnight East Coast time. I take about an hour just 360 00:18:02.119 --> 00:18:03.519 to unwind. 361 00:18:03.839 --> 00:18:05.680 And one of the things that I do is we 362 00:18:05.759 --> 00:18:09.160 do a little postgame show on the Internet to tell 363 00:18:09.160 --> 00:18:13.240 people how the show went, which probably is not the 364 00:18:13.279 --> 00:18:15.599 smartest thing for me to do personally, but I do 365 00:18:15.680 --> 00:18:18.839 it because I'd like to just talk to my listeners 366 00:18:18.880 --> 00:18:21.119 who want to find me on Facebook and I give 367 00:18:21.160 --> 00:18:23.720 them a little recap of the show and I'll say 368 00:18:23.720 --> 00:18:25.880 I'm happy with it, or we could have done better, 369 00:18:26.519 --> 00:18:29.000 and I'm pretty candid with it. But what I will do, 370 00:18:29.440 --> 00:18:32.480 what I try to do is I'll try to put 371 00:18:32.240 --> 00:18:37.000 the Boston Globe crossword puzzle aside and start that at 372 00:18:37.440 --> 00:18:41.240 twelve thirty and it doesn't take me long. I never 373 00:18:41.279 --> 00:18:44.960 complete the crossword puzzle because halfway through I can feel 374 00:18:45.039 --> 00:18:47.160 my eyes are drooping and at that point I'm ready 375 00:18:47.160 --> 00:18:47.680 to go to bed. 376 00:18:47.799 --> 00:18:48.759 So that's my. 377 00:18:48.960 --> 00:18:52.400 System, and it works for me. I think you got 378 00:18:52.440 --> 00:18:55.240 to find a system that works for you, is really 379 00:18:55.359 --> 00:18:55.920 my point. 380 00:18:56.000 --> 00:18:57.440 And I assume you would agree. 381 00:18:57.200 --> 00:19:00.920 With that, Oh yes, And then what they can do 382 00:19:00.960 --> 00:19:02.799 if they don't have a system right now. You can 383 00:19:02.839 --> 00:19:06.759 do a breeding technique that's worked magical for my clients 384 00:19:06.759 --> 00:19:10.319 over the years. And you actually just do a breeding technique. 385 00:19:10.359 --> 00:19:12.839 You breath into the count of four and you breathe 386 00:19:12.839 --> 00:19:14.599 out to the kind of eight and you just don't 387 00:19:14.640 --> 00:19:17.200 worry about what you're thinking about. You know your day 388 00:19:17.240 --> 00:19:19.440 is going to roll through your mind. But like you're 389 00:19:19.480 --> 00:19:22.359 doing the crossword puzzle is good because you're kind of 390 00:19:22.400 --> 00:19:24.759 stressing your brain a little bit, but it's probably fun 391 00:19:24.799 --> 00:19:27.720 for you to do it. So it's some people, if 392 00:19:27.720 --> 00:19:30.400 you gave him a crossword puzzle, they would probably fall 393 00:19:30.440 --> 00:19:33.039 asleep minute they took out the pen and the paper, 394 00:19:33.279 --> 00:19:36.559 you know. But if you're the type of person that 395 00:19:36.640 --> 00:19:38.519 does that, Like some people will do puzzles before they 396 00:19:38.599 --> 00:19:42.279 go to sleep because it's something that their brain has 397 00:19:42.319 --> 00:19:45.519 to think. It has to you know, sue something creative, 398 00:19:45.559 --> 00:19:48.119 but it's also logical. So the brain gets a little 399 00:19:48.160 --> 00:19:52.400 bit of stress, but that's enough to eliminate the sympathetic 400 00:19:52.480 --> 00:19:55.440 drive that happened every day or the stress that build 401 00:19:55.480 --> 00:19:56.319