Speaker 1: It's night time with Dan.
Speaker 2: I'm telling you easy, all right. Thank you very much.
Speaker 3: Al as we head into our ten o'clock hour, and
Speaker 3: I'm delighted to welcome back tonight'side doctor Sandra Dalton Smith.
Speaker 3: She's an author, speaker and a board certified physician. We
Speaker 3: had her on a couple of weeks ago and I
Speaker 3: really enjoyed the conversation with her, and she brings great
Speaker 3: energy to the show. And I hope some of you
Speaker 3: are interested enough to call him because I brought it
Speaker 3: back so she can talk to my listeners.
Speaker 2: Welcome back, doctor Sondra Dalton Smith. How are you tonight?
Speaker 4: I am doing great.
Speaker 3: Thank you well, Thank you so much for coming back.
Speaker 3: You were talking about to again. The headline is recover
Speaker 3: your life, renew your energy, and restore your sanity with sleep.
Speaker 3: Rest can no longer remain optional. This is your book, correct? Yes?
Speaker 4: My book title is Sacred Rest, Recover your life, renew
Speaker 4: your energy, restore your sanity, and it focuses on my
Speaker 4: research on the seven types of rest and how rest
Speaker 4: differs from sleep.
Speaker 3: Okay, so let's let you use an acronym for rest,
Speaker 3: which has recognize your risk, evaluate your current position, science
Speaker 3: and research in today's application, What are the seven types
Speaker 3: of risk that we're talking about?
Speaker 2: Here? Are we talking about cat naps?
Speaker 5: Uh?
Speaker 2: You know what?
Speaker 3: What?
Speaker 2: What?
Speaker 3: What should we be doing to maximize our sleep and
Speaker 3: and what can we do? There are a lot of people,
Speaker 3: I'm sure who are listening tonight who have sleep problems,
Speaker 3: and I assume if they call, you'll be able to
Speaker 3: maybe give them some hints as to how they can
Speaker 3: break whatever bad sleep.
Speaker 2: Patterns they have.
Speaker 4: Yeah, so one of that, well, let me start with
Speaker 4: answering the question on the seven types of rest, because
Speaker 4: that's really the issue I feel for a lot of
Speaker 4: people most of the world is saying that they're exhausted
Speaker 4: all the time and they're tired, but even when they
Speaker 4: get eight hours in the bed, they're waking up still exhausted.
Speaker 4: And so what we're helping people realize is that there's
Speaker 4: different types of fatigue, there's different ways that they can
Speaker 4: be exhausted. And so those seven types of rest include physical, mental, spiritual, emotional, social, sensory,
Speaker 4: and creative. And so sleep falls into that physical type
Speaker 4: of rest, the pasive form of physical rest, and for
Speaker 4: some people, the reason they're not getting high quality sleep
Speaker 4: is because they have a rest deficit in one of
Speaker 4: these other areas. For example, someone with a mental rest
Speaker 4: deficit may lay down at night and their mind they're
Speaker 4: thinking of all the things. They're thinking of their to
Speaker 4: do list or conversations they had that day, and it's
Speaker 4: keeping them from actually going into the deeper levels of
Speaker 4: non rim sleep because they haven't addressed the mental rest
Speaker 4: problem so that they can get better physical rest.
Speaker 2: Okay, that is my problem. That is my problem.
Speaker 3: I can wake up at three o'clock in the morning
Speaker 3: and my mind is going, how do you shut that
Speaker 3: mind off?
Speaker 4: Yeah, So mental rest shows up in a lot of
Speaker 4: different ways. One is the one I just mentioned was
Speaker 4: the inability to kind of turn it off before you
Speaker 4: go to bed. For some people, they're experiencing mental rest
Speaker 4: deficits and the fact that they can't concentrate during the
Speaker 4: day or they find it hard to recall information. So,
Speaker 4: if the problem is the ruminating thoughts, you're exhausted, you're
Speaker 4: thinking all the things before you go to bed, a
Speaker 4: couple of different ways you can do that. I'll start
Speaker 4: with just one example. Many people benefit from what we
Speaker 4: call brain dumping. In other words, if you are ruminating
Speaker 4: over a thought, thinking of it over and over again,
Speaker 4: your brain has a tendency to want to hold on
Speaker 4: to that information. Ruminations the same process we do when
Speaker 4: we study for a test. So as long as you're ruminating,
Speaker 4: your brains thinking, oh, this is important, I have to
Speaker 4: hold on to it. When you jot it down on
Speaker 4: something concrete like a notepad or a piece of paper,
Speaker 4: it's as if you took the test. So the brain
Speaker 4: recognizes that that information now is somewhere secure and it's
Speaker 4: no longer the brain's job to hold on to the information,
Speaker 4: which then allows it to be released and you can
Speaker 4: go into deeper levels of sleep. Other things that can
Speaker 4: add to that is if you are, for example, if
Speaker 4: you have a tendency to ruminate over let's take conversation
Speaker 4: instead of writing down kind of what the conversation was about.
Speaker 4: Sometimes it's necessary to process what emotions the conversation stirred up,
Speaker 4: which then goes over into emotional rests. Because sometimes some
Speaker 4: of the emotional processing we do is at night time.
Speaker 4: We and so those emotions have to be processed whether
Speaker 4: we are cognitively aware of how we're processing them. Sometimes
Speaker 4: that's the way we process at night time, we think
Speaker 4: and mole over it sociating.
Speaker 3: So if you're talking about mental rest, what you're saying
Speaker 3: is if something if I'm hearing you correctly, if something's
Speaker 3: bothering you, before you lay your head down on your pillow,
Speaker 3: write it down on a piece of paper because there's
Speaker 3: something that you'll probably deal with the next day. Is
Speaker 3: I think what I'm hearing you say? Is that an
Speaker 3: accurate summary?
Speaker 4: That's exactly right? Do what we call a brain dap.
Speaker 4: You're going to put it on something concrete so that
Speaker 4: you can let it go.
Speaker 2: Okay.
Speaker 3: So in terms of emotional let's assume that you have
Speaker 3: a disagreement with I don't know someone in your life
Speaker 3: who's important, whether it's a friend, you know, a family member,
Speaker 3: and you're replaying that in your mind and preventing you
Speaker 3: from getting.
Speaker 2: Good good as good sleep.
Speaker 3: What is the same process You write it down and
Speaker 3: you say in the morning, you know in the morning
Speaker 3: you're going to still have that emotional thought that in
Speaker 3: your minds.
Speaker 2: What's the solution for that one?
Speaker 3: If if writing down a brain dump, writing down that
Speaker 3: problem that you got to deal with the next day,
Speaker 3: what do you do in terms of that when you
Speaker 3: when you're you're not getting your emotional rest.
Speaker 4: Yeah, emotional res is a lot more complicated because it
Speaker 4: requires that we actually process.
Speaker 6: Through the emotion.
Speaker 4: So writing it down is just kind of a holding
Speaker 4: space for it. But really with emotional res you need
Speaker 4: opportunity so that you can actually share and process through
Speaker 4: the emotion. For a lot of people, this works better
Speaker 4: if you're processing with another person. It can be a
Speaker 4: counselor to be a therapist, a trusted friend. For some people,
Speaker 4: emotional rest and the experience when you have opportunities just
Speaker 4: to be real and authentic. So that could be anything
Speaker 4: from journaling, just kind of journaling whatever the whatever the
Speaker 4: emotions were, maybe there isn't any one you feel safe
Speaker 4: to share that with, but having a place for you
Speaker 4: to process through it. And you know, I went to
Speaker 4: medical school in Nashville, So if I'm thinking about just
Speaker 4: music in general, particularly country music, a large part of
Speaker 4: it is someone's emotional rest. You hear all of those
Speaker 4: someone you know, did me wrong type wrong. It's someone
Speaker 4: processing through their emotional and that's really at the core
Speaker 4: of emotional rest. It's not just those arguments we have
Speaker 4: with our family. Sometimes it's professional emotional rest. If you're
Speaker 4: a business owner and you had to let go a
Speaker 4: lot of people, you know, during COVID or during right now,
Speaker 4: during the changes of the economics, and you let go
Speaker 4: of a lot of employees, you may feel some some
Speaker 4: professional emotional stress. Relate it to that, and so just
Speaker 4: realizing those things have to be processed because otherwise they
Speaker 4: create their own level of stress.
Speaker 2: Okay, we're gonna pause. I gotta do a couple of
Speaker 2: commercials here, my.
Speaker 3: Guest this hour, and I do invite people to call
Speaker 3: and join and talk with and ask questions of doctor
Speaker 3: Sandra Dalton Smith. You said you did your medical work
Speaker 3: in Nashville. Is that Vanderbilt that you went to.
Speaker 4: I went to my Harry Medical College?
Speaker 3: My Harry. Okay, fine, another great school. Nashville is a
Speaker 3: great city. I need to spend more time there. Her
Speaker 3: book is Sacred Rest Recover your life, renew your energy,
Speaker 3: and restore your sanity. We will continue our conversation, but
Speaker 3: I want to open up the phone lines. If you're
Speaker 3: having trouble sleeping. Sleeping it does a number on you,
Speaker 3: it really does. And there's so many distractions for all
Speaker 3: of us. I know, and I may ask you when
Speaker 3: we come back on the other side, Doctor Dalton Smith.
Speaker 3: I do a talk show. I'm on the air from
Speaker 3: eight until midnight. I generally am able to get to sleep,
Speaker 3: but it's tough to go from doing a talk show
Speaker 3: and your your mind is going one hundred miles an
Speaker 3: hour trying to deal with whatever issues you're talking to.
Speaker 3: Shut it down and go to sleep quickly. If I
Speaker 3: can get to sleep within an hour, I feel I'm
Speaker 3: doing pretty well. Because if I don't get to sleep
Speaker 3: within an hour, then I'm sure changing myself. When the
Speaker 3: world starts to wake up the next morning. We'll get
Speaker 3: to that, and I want to hear from all of
Speaker 3: you as well. Six one, seven, two, five, four, ten
Speaker 3: thirty six one seven, nine, three, one ten thirty My guest,
Speaker 3: doctor Sandra Dalton Smith. Her book Sacred rest Recover your Life,
Speaker 3: Renew your energy and Restore your sanity. Pretty good menu
Speaker 3: of things to accomplish. Back on nights Side with Doctor
Speaker 3: Dalton Sandra Dalton Smith. Right after this, now back to
Speaker 3: Dan Ray the Window World.
Speaker 7: Night Side Studios on WBZ News Radio.
Speaker 2: We're talking about your sleep.
Speaker 3: Yeah, you get if you're getting that great out by
Speaker 3: the way, we will talk about how much sleep people need,
Speaker 3: and we're gonna cover this all, I promise you. My
Speaker 3: guest is doctor Sondra Dalton Smith her book Sacred Rest
Speaker 3: Recover your Life, Renew your Energy, Restore your Sanity. When
Speaker 3: we broke for the commercial and doctor Sondra, doctor Dalton Smith,
Speaker 3: I talked about people like myself who work late. I
Speaker 3: work to midnight every night, Monday through Friday, and it's tough.
Speaker 3: It's tough to kind of wind out. Most people who
Speaker 3: work a nine to five or ten to six job,
Speaker 3: they go home, they have dinner, maybe they have a drink,
Speaker 3: or maybe they sit down and they watch on television.
Speaker 3: I'll listen to Nightside and get relaxed. Then they go
Speaker 3: to bed.
Speaker 2: What advice do you.
Speaker 3: Have for people like me who you know I don't
Speaker 3: want to stay up till three in the morning because
Speaker 3: I got to be up in the morning by eight
Speaker 3: o'clock in order to start my next day. Except on Saturday,
Speaker 3: I can sleep in. What can people in our position,
Speaker 3: the late workers of the world, what.
Speaker 2: Can they do?
Speaker 7: Yeah?
Speaker 4: I love this question because I actually live in an
Speaker 4: area where we have a lot as factory workers who
Speaker 4: do third our shifts and so one of the things
Speaker 4: that you have to keep in mind when you are
Speaker 4: kind of forcing the body to function contrary to the
Speaker 4: normal circadian rhythm is that you have to build in
Speaker 4: some type of rhythm. The body likes to function in patterns,
Speaker 4: and so the normal circadian rhythm is you wake up
Speaker 4: when the suns up, you wind down when the sun
Speaker 4: goes down. When you accelpt that, what happens is you
Speaker 4: kind of automatically inject some disharmony with just how the
Speaker 4: hormones work. So you want to kind of create that
Speaker 4: as best you can in your own environment. So, for example,
Speaker 4: when you are awake, whether it's dark outside or not,
Speaker 4: have your house as or your workstation or wherever you're
Speaker 4: at it's brightly lit as you possibly can have it.
Speaker 4: To reenact the the to kind of always took the
Speaker 4: brain into differs daytime, even though it might be midnight,
Speaker 4: and usually if you're if you're working, you're going to
Speaker 4: be in some place that's brightly lit. However, when you
Speaker 4: are ready to start winding down so you get home,
Speaker 4: don't come home and have every light in your house
Speaker 4: off just because you're awake, start actually winding down the
Speaker 4: body takes about an hour to deep kind of defuse.
Speaker 4: And so when you come home, you're driving home, but
Speaker 4: probably in the middle of the day when the sun
Speaker 4: is out and and bright, you know, for some of
Speaker 4: these workers who are working thirty hour shifts. When you
Speaker 4: walk in, when you get into your home, actually start
Speaker 4: have blackout curtains, start darkening your house even before you
Speaker 4: go into the bed. So the same is when I'm
Speaker 4: walking around my house at ten o'clock at night, I
Speaker 4: have the lights dimmed. I'm kind of shutting down the brightness.
Speaker 8: In my home.
Speaker 4: Do the same thing, even though it may be eight
Speaker 4: am that you're about to turn in. Okay, so you
Speaker 4: want to try to recreate that.
Speaker 3: Let's start to work some callers in here. I don't
Speaker 3: want people to have to wait long. My first caller
Speaker 3: for my guest, doctor Sandra Dalton Smith, or a book
Speaker 3: Sacred rest Recover your Life, Renew your energy, Restore your
Speaker 3: sanity is Shazade Shazzad.
Speaker 2: I hope I pronounced your name correctly. Is that correct?
Speaker 6: Yes? That is correct?
Speaker 2: Well, welcome. I don't believe whether they had the pleasure
Speaker 2: of you as a caller before.
Speaker 8: No, this is the first time calling.
Speaker 2: Oh we want to give you a.
Speaker 3: Round of a pause in our digital studio audience. Shous
Speaker 3: that you're wrong with doctor Dalton Smith. What's your question?
Speaker 2: Go right ahead.
Speaker 8: My question is that sometime if I somebody save me something,
Speaker 8: you don't look good, or you have this, or some
Speaker 8: somebody say to.
Speaker 1: Me you.
Speaker 7: You didn't do wrong, you did you did wrong this one,
Speaker 7: or sometime if I I try to fix the car
Speaker 7: sent some time I couldn't fix the car, or some
Speaker 7: school doesn't open all night or every night. I'm just
Speaker 7: thinking thinking about that, and I tried to sleep it.
Speaker 7: I couldn't forget anything that people say to me, and
Speaker 7: that I try to turn off the light, I try
Speaker 7: to make the massad music or lax music, and it's
Speaker 7: still sleep doesn't come out.
Speaker 4: Are you.
Speaker 2: Shazad?
Speaker 3: What you're saying is someone criticizes you for something and
Speaker 3: you're you must be a sensitive guy. A lot of
Speaker 3: people that rolls off their back. You hang on at
Speaker 3: that criticism, whether it's how you look, how you appear,
Speaker 3: how you're working.
Speaker 2: Is that what you're saying.
Speaker 3: Okay, let's see, let's see if doctor Dalton Smith has
Speaker 3: a suggestion. I'm sure that there's a lot of people
Speaker 3: like Shazad, doctor.
Speaker 2: Dalton, yeah and the.
Speaker 4: Yeah excellent questions Shazade. And the type of rest deficit
Speaker 4: that that boils down to is an emotional rest deficit,
Speaker 4: because serences are when the person says that to you.
Speaker 4: To stay at a level of professionalism, you probably don't
Speaker 4: respond back to them or you you know, just kind
Speaker 4: of take it in the moment. And that's what a
Speaker 4: lot of people do, and it's where this emotional professional
Speaker 4: emotional labor comes into play now to undo that, there
Speaker 4: has to be a time when you're processing through not
Speaker 4: just what they said, but how what they said made
Speaker 4: you feel. And so for a lot of people, they
Speaker 4: they basically when they talk to someone about this, if
Speaker 4: there's a friend or someone that you share these experiences with,
Speaker 4: you're probably sharing what the person said or you know,
Speaker 4: those kind of things. But real emotional rest comes when
Speaker 4: we actually share not what they said, but how what
Speaker 4: they said made us feel. What was the emotion that
Speaker 4: was in So whether it was a feeling of rejection
Speaker 4: or a feeling of insecurity or abandonment or or whatever
Speaker 4: the emotion is, whatever it is that pops up actually
Speaker 4: having some place safe to discuss that and to share
Speaker 4: that feeling and so that you can process through it,
Speaker 4: because otherwise you're going to process through it in the
Speaker 4: middle of the night. Some things to keep in mind
Speaker 4: also is that rumination. If you just think about the
Speaker 4: conversation over and over again, you create these, for lack
Speaker 4: of a better word, mental tangle. And it's even if
Speaker 4: you keep thinking about it, it's harder to let it go,
Speaker 4: so that you have to shift from repeating what was
Speaker 4: said to actually kind of processing through what the emotions
Speaker 4: were that were awakened from that remark or conversation.
Speaker 7: Yeah, on me, I tried numerous time to forget that thing,
Speaker 7: but it's still keep coming in my heart, to keep
Speaker 7: coming in my eyes. So then I especially when I
Speaker 7: go to the bag, and it's keep keep coming, keep coming.
Speaker 8: I tongue off the light and I do everything, I
Speaker 8: put the massage music, but it.
Speaker 7: Still keep coming up, keep coming up. I try to
Speaker 7: ignore it, do not to remember it, but it's still
Speaker 7: sometimes this happens.
Speaker 2: Yeah, let me ask you a question without being personal.
Speaker 2: How old are you?
Speaker 3: Are you?
Speaker 2: Young, middle aged or older?
Speaker 6: Yeah, I'm like park ep forty three.
Speaker 3: Okay, I think and this is I'm not doctor Dalton Smith.
Speaker 3: I think sometimes friends of mine have said, you know,
Speaker 3: you consider the source. If someone's a jerk and they
Speaker 3: say something to you that is either intended to be
Speaker 3: harmful or is unintentionally hurtful.
Speaker 2: Consider the source, Chazette, let it roll.
Speaker 3: I know it's easy for me to say, but just
Speaker 3: consider the source and realize that that person is not
Speaker 3: worth the time you spend on the you know, formulating
Speaker 3: their criticism.
Speaker 2: I don't know how Shazade might be able to do that,
Speaker 2: doctor Dalton Smith.
Speaker 3: Shuzade sounds like a great guy who takes things very seriously,
Speaker 3: and it probably is a really good friend and a
Speaker 3: really good worker. And he's a pretty sensitive guy here.
Speaker 3: What can he do to kind of toughing him up,
Speaker 3: toughing himself up.
Speaker 2: A little bit?
Speaker 4: Yeah, I think that's a great statement that you just
Speaker 4: mad as far as kind of evaluating who's making the statement.
Speaker 4: And you know, whenever someone says something that is different,
Speaker 4: in other words, I'm sure you don't do yourself the
Speaker 4: way this person is viewing you, Shazad, So when someone
Speaker 4: else is saying something about you that is different than
Speaker 4: how you do yourself, it can be how help just
Speaker 4: to remind yourself of what's actually true about you. Usually
Speaker 4: when someone's saying that, it's someone who actually doesn't know you.
Speaker 4: They are judging based off of one time experiences or
Speaker 4: something of that nature, but they actually haven't taken the
Speaker 4: time to get to know you. So Jess, I'll also
Speaker 4: kind of reminding yourself of what is actually true that
Speaker 4: is usually the contrary to what that person says.
Speaker 2: Shuz that. I hope that helps a little bit.
Speaker 3: And I'll tell you if you want, shazzatte you should
Speaker 3: read some of the emails I get from people. It's
Speaker 3: like you, I hate you, I hate your show. I
Speaker 3: listen every night, but I hate everything about your show.
Speaker 3: But I listen every night. I I made you laugh
Speaker 3: and I'm happy about that. Do be a favorite call
Speaker 3: the show more often. You have friends here.
Speaker 7: Okay, thank you very much.
Speaker 2: Indeed, thanks Jazzat.
Speaker 3: We take quick break for news at the bottom of
Speaker 3: the hour. Yeah, you should read some of my emails.
Speaker 3: And it's always the anonymous stuff. You know what people
Speaker 3: call you on the phone doctor A Dalton Smith. I
Speaker 3: say that in all honesty. I mean, no matter what
Speaker 3: you say on the radio. When you're a talk show host,
Speaker 3: for as long as I've been. You're gonna please some
Speaker 3: people and upset others, and you've got to learn to
Speaker 3: let it roll off your back or I'd be so
Speaker 3: totally crazy anyway. Sixty six, one, seven, nine, ten thirty.
Speaker 3: We're trying to help you tonight, So we're we're grateful
Speaker 3: by the very gracious presence of doctor Sandra Dalton Smith.
Speaker 3: Her book is Sacred rest Recover your life, renew your energy,
Speaker 3: and restore your sanity. I do believe that the mind
Speaker 3: is the most powerful muscle that any of us exercise
Speaker 3: in our body. And when you're not square with your mind,
Speaker 3: your mind is gonna gonna give you all sorts of
Speaker 3: problems trying to sleep, which is then gonna have physical
Speaker 3: ramifications for you. And that is why doctor Saundra Dalton
Speaker 3: Smith is with us tonight. That's what her book is about.
Speaker 3: If you have a specific question like shazade does Shazade?
Speaker 3: Thanks for having the courage to call in with that.
Speaker 3: I'm sure there are a lot of people like you
Speaker 3: out there who also you were speaking on behalf of
Speaker 3: a lot of people, So feel free to join the conversation.
Speaker 3: And ladies, don't let the men dominate the calls here.
Speaker 3: We'll be back on Nightside right after this news break
Speaker 3: at the bottom of the hour of My name is
Speaker 3: Dan Ray. This is Nightside. If you miss any of
Speaker 3: our broadcasts, you know over the weekend, you can check
Speaker 3: out Nightside on demand. We had some great shows this week.
Speaker 3: You can listen to our podcast coming back on Nightside.
Speaker 1: It's night Side with.
Speaker 6: Boston's News Radio.
Speaker 3: I don't know about you, but I missed the Old
Speaker 3: Man of the Mountain. Every time we drive up Rude
Speaker 3: Hurt ninety three and to look over and realize the
Speaker 3: Old Man of the Mountain has dropped away. That's pretty disappointing.
Speaker 3: My guest is doctor Sandra Dalton Smith, her book Sacred
Speaker 3: Rest Recovery your Life, Renew your energy, and Restore your sanity.
Speaker 3: None of us, none of us fully appreciate how important
Speaker 3: sleep is. Real quick question for me, Doctor Dalton Smith.
Speaker 3: Then I want to get back to.
Speaker 2: The phone calls.
Speaker 3: Is eight hours of sleep? Does one size fits fit all?
Speaker 3: I mean, they're saying that President Trump functions on like
Speaker 3: four hours of sleep a night. Don't know how anyone
Speaker 3: can do that, but many of us can't get eight
Speaker 3: hours a night. Does sleep vary with age or gender,
Speaker 3: or or is it a one size fits all phenomenon.
Speaker 4: It's definitely not a one size fit all, but it's
Speaker 4: not as regimented as being specific to an age or
Speaker 4: gender either. It really just is a personal I find
Speaker 4: that some patients can do very well on five hours
Speaker 4: of sleep. Rarely do I see some one do well
Speaker 4: with four hours. But I have a squad of people
Speaker 4: who do really well with five hours.
Speaker 9: But those people also tend.
Speaker 4: To get very high level sleep, and I find that
Speaker 4: that's really more of the issue than it is the
Speaker 4: number of hours in the bed. You know, a lot
Speaker 4: of the gadgets now, whether it's like your fitbit or
Speaker 4: your Apple watch or a ring, all these different things
Speaker 4: crack our sleep, and the thing that is really tracking
Speaker 4: is our level of deep sleep, the level the amount
Speaker 4: of deep stage three and four non rim sleep when
Speaker 4: you're into those data delta brain weighs and you're really
Speaker 4: just in the level of sleep where restoration happens. That
Speaker 4: is really where I'm finding is what the difference is.
Speaker 4: So someone who says I do great for five hours
Speaker 4: came to also have very high levels of deep sleep percentages,
Speaker 4: where someone else may say it takes me eight hours.
Speaker 4: Well they may it may take them eight hours to
Speaker 4: actually enough deep sleep for them to fill rested.
Speaker 3: Let me get back to phone call six one seven, two,
Speaker 3: five four ten thirty six one seven, nine three one
Speaker 3: ten thirty. We will have the pleasure of having doctor
Speaker 3: Sandra Dalton Smith with us until eleven o'clock again her
Speaker 3: book Sacred Rest Recover your life, renew your energy, and
Speaker 3: Restore your sanity. Next up, Michael is in Boston. Michael,
Speaker 3: you were next on Nightside with doctor Dalton Smith. Your question,
Speaker 3: no comment, Michael, go right ahead.
Speaker 1: While there doctor and Dan, how are you doing great?
Speaker 1: I was just my I had two issues though. One
Speaker 1: was President Trump just listening to the ten o'clock news.
Speaker 1: What he did today is amazing. What he does every
Speaker 1: day is amazing. Where does he get this energy to
Speaker 1: fly from coast to coast and to make speeches one
Speaker 1: after the other and so forth. And I was wondering,
Speaker 1: I heard three hours sleep sleep Dan in his first term.
Speaker 3: Well, I'll tell you, they do have beds on Air
Speaker 3: Force one. Okay, so it's he's not flying coach. If
Speaker 3: you know what I'm saying.
Speaker 1: In his constitution, that's not in other people's that he's
Speaker 1: able to run like the ever ready battery. They used
Speaker 1: to advertise, the ever ready Bunny.
Speaker 3: Yeah right right, Well let's let's let's get doctor doctor
Speaker 3: Dalton Smith and on that, doctor Dalton Smith without commenting
Speaker 3: on you know what, what you might feel about, you know,
Speaker 3: President Trump's politics or anything like that.
Speaker 2: He seems to have an abundant amount.
Speaker 3: Of energy, particularly to someone who is now believe he's
Speaker 3: seventy eight years of age. Are the people who are
Speaker 3: able to do what he clearly is able to do
Speaker 3: or is he truly the exception? No.
Speaker 4: I do as an internal medicine position. Most of my
Speaker 4: patients are older, and so I am always amazed when
Speaker 4: I see someone who is seventy eighty. I have patience
Speaker 4: who are in their ninety who go out and do
Speaker 4: two mile walks every single day and play pickleball. So
Speaker 4: I think that it's just really a matter of kind
Speaker 4: of the underlying self care that the person is doing.
Speaker 4: Because those same people are also eating very high quality food.
Speaker 4: In other words, they're they're reading like they're eating a
Speaker 4: lot of green vegetables and things that have a lot
Speaker 4: of high nutrients. They also send to be people who
Speaker 4: don't know what.
Speaker 3: Doctor Sudras, doctor Dalton Smith. Uh, President Trump. I think
Speaker 3: his idea of fine dining is is a is a
Speaker 3: McDonald's drive through.
Speaker 1: Yeah, but try.
Speaker 2: I don't know.
Speaker 5: He is not the norm.
Speaker 4: That's the case. Not the norm.
Speaker 3: It's true, by the way, just to keep it non part.
Speaker 3: Bill Clinton also enjoyed McDonald's a lot, too, So maybe
Speaker 3: that's what. Maybe that they have some sort of special
Speaker 3: sauce there at McDonald's that that keeps them going.
Speaker 2: I don't know, Michael, don't. I don't have an answer
Speaker 2: for that. Okay, how's your sleep? Do you feel you
Speaker 2: do well sleeping? Michael?
Speaker 3: Tell us about your circumstances.
Speaker 1: Oh, I don't want to talk about me. I'll put
Speaker 1: it in the form of the question. Though. If somebody
Speaker 1: doesn't sleep well during the night, periodically or all the time,
Speaker 1: can that be made up during the day? I have
Speaker 1: read No.
Speaker 3: I'm a big believer in power and napps. So let's
Speaker 3: see what doctor the expert, doctor Dalton Smith's believes. I
Speaker 3: can do a fifteen minute power nap and I get
Speaker 3: recharged at about quarter seven.
Speaker 1: Interest.
Speaker 2: That's one of my secrets that I'm ready for on Radio.
Speaker 4: No, there's a lot of science related to time maps,
Speaker 4: you know, those entire countries that are based around taking
Speaker 4: naps in the middle of the day. So the problem is, though,
Speaker 4: you do need to get some extended period of sleep.
Speaker 4: So I would hope you're getting some type of sleep
Speaker 4: at night time, some decent level of sleep, and then
Speaker 4: you supplement that with power naps and other types of
Speaker 4: restorative practices during the day.
Speaker 3: No, I do, and I suspect Michael does as well. Michael,
Speaker 3: thank you so much for your call. Thank you, talk
Speaker 3: to you soon.
Speaker 2: Connect.
Speaker 3: I gotta take a quick break, going to be back
Speaker 3: with more phone calls. Everybody's now calling in, which is great.
Speaker 3: We'll get you in. Everyboney's going to pick the pace
Speaker 3: up a little bit. We go one segment left with
Speaker 3: doctor Sandra Dalton Smith her book Sacred Rest Recover your Life,
Speaker 3: Renew your energy and Restore your Sanity. Back on Nightside
Speaker 3: right after this. Now back to Dan Ray live from
Speaker 3: the Window World Nightside Studios.
Speaker 2: I'm WBZ News Radio.
Speaker 3: My guess, doctor Saundra Dalton Smith. We're talking about your sleep.
Speaker 3: Let's go next to Susan in Bellingham. Susan next the
Speaker 3: night Side welcome.
Speaker 1: Yes, Hello, Hi Susan.
Speaker 10: Yes, I have a question about when I go to bed.
Speaker 10: I'll wake up within one and a half to two
Speaker 10: hours just about every night, and I was just wondering
Speaker 10: if you had any idea. You know, it seemed I've
Speaker 10: looked up online and talked to you know, different people,
Speaker 10: and nobody seems to have a real solution. And I
Speaker 10: just wondered. It's not to go to the restroom or anything,
Speaker 10: you know.
Speaker 2: Okay, that was my first thought. But that's okay.
Speaker 3: So let's let's see what I know that.
Speaker 10: Let's see we wake up and then I'll say, well,
Speaker 10: I may as well go to the bathroom.
Speaker 2: Right, Let's let's see what doctor Dalton Smith says. Doctor
Speaker 2: what time you go to bed normally, Susan?
Speaker 10: Too late? Twelve thirty one am.
Speaker 3: I know that after you listen to Nightside and you
Speaker 3: you turn off the radio when you go to try
Speaker 3: to go to bed.
Speaker 10: Okay, we try to listen to the news right when
Speaker 10: we're in when we're in Massachusetts. Now we're in Florida,
Speaker 10: so we listened to the Florida news. But but we're
Speaker 10: not We're only there half the year.
Speaker 3: So wait, you calling tonight from Flora? Are you calling
Speaker 3: tonight from Florida or from Bellingham?
Speaker 10: No, from Florida?
Speaker 2: Whereabouts in Florida?
Speaker 3: Are you?
Speaker 10: If I could ask the villages?
Speaker 2: Has cold there? How cold is it?
Speaker 10: And cold? Yes? It has been for Florida.
Speaker 3: There's a lot of people in Massachusetts down there and
Speaker 3: a lot of people in the villages.
Speaker 1: Uh.
Speaker 3: And I almost got to go and speak at the villages.
Speaker 3: So if you ever want me to come down to
Speaker 3: the villages, they speak to my listeners.
Speaker 2: You let me know.
Speaker 3: Okay, okay, Yeah, that's let's get Let's get doctor. Let's
Speaker 3: get Dalton doctor Smith, Dalton Smith to address your question.
Speaker 3: Go ahead, doctor Dalton Smith.
Speaker 4: Yeah, So it really just depends on what's causing you
Speaker 4: to wake up or what kind of what's happening when
Speaker 4: you wake up. When you put it that way, are
Speaker 4: you hot? Are you cold? Is your mind raising? Is
Speaker 4: there something like when you wake up? Is there something
Speaker 4: specific that's bringing you out of sleep?
Speaker 7: Yeah?
Speaker 10: I don't think so. To be honest with you, I
Speaker 10: don't know. It's how long has this been going on?
Speaker 10: It probably is a good question, because I'm not really sure.
Speaker 10: I'd say at least a year I'm almost seventy nine
Speaker 10: years old, so you know it's fairly new. But I'm
Speaker 10: not sure. So it's a tough question.
Speaker 3: I know that, but I just are you how quickly
Speaker 3: do you are you able to get back to sleep
Speaker 3: after you wake up?
Speaker 10: Yeah? I'd say half the time I can. I can
Speaker 10: kind of keep myself in that drowsy, real drowsy state,
Speaker 10: but almost half the time I can't go back to sleep.
Speaker 10: So I'll take a half of a sleeping pill and
Speaker 10: that usually works and I'll wake up within maybe four
Speaker 10: hours or so, four and a half at the most.
Speaker 3: But Susan, I'm not the doctor here, but one of
Speaker 3: the things, have you talked to your own medical doctor
Speaker 3: about this, because he would know you best and.
Speaker 4: Know if you know, if there's something that I did.
Speaker 10: She just said, no, that's, you know, fairly common problem.
Speaker 10: But I don't think it's that common. But no, she
Speaker 10: wasn't that concerned, you know.
Speaker 3: Okay, Well that's that should put your mind at rest,
Speaker 3: doctor Dalton Smith. I got a couple other calls I
Speaker 3: got to get to before we let let Susan go
Speaker 3: about any final comment.
Speaker 4: For Susan, Yeah, I think the main thing is just
Speaker 4: to dald In on what you're feeling when you wake up,
Speaker 4: because that'll actually help your doctor. Do you feel like
Speaker 4: you're short of breath, do you feel like your leg
Speaker 4: are hurting? Or if there's something specific you're feeling that
Speaker 4: will help them then be able to look into what.
Speaker 3: Might be confident right, right, and Susan, you might also
Speaker 3: try to pick up the book Sacred rest Recover your Life, Recover,
Speaker 3: do your energy, and restore your sanity. That might give
Speaker 3: you some insights as well. I'm sure it's available in
Speaker 3: bookstores in the villagers.
Speaker 10: Okay, okay, yeah, we have still we have a big
Speaker 10: Barnes and Noble here. Yeah, all right. It really is
Speaker 10: a great place. But anyway, thanks so much.
Speaker 2: I hope to see in the villages sometime.
Speaker 10: Okay, all right, thank you.
Speaker 3: I have a lot of friends who live down in
Speaker 3: the villages, believe it or not. Sometimes I can talk
Speaker 3: to you privately and I can hook you up with
Speaker 3: some people from Massachusetts.
Speaker 10: Okay, oh yeah, but I like to still be there
Speaker 10: half the year up in Massachusetts.
Speaker 2: Absolutely got to get the summertime, all right, thank you,
Speaker 2: all right, Okay.
Speaker 3: I got two calls and I got two minutes for
Speaker 3: each let's do Let's go to Christine and debt him first.
Speaker 3: One of my favorite callers. Hey, Christine, you were on
Speaker 3: with doctor Sandra Dalton Smith.
Speaker 9: Yes, my problem is my mom this past a few
Speaker 9: months now has gone in Sundrosing home as a German home,
Speaker 9: and now I'm alone at night. I have like couble
Speaker 9: of sleep And that's why I love you you keeping
Speaker 9: the company and I just I have troubles still, like
Speaker 9: kind of settle down, like I always think, like I
Speaker 9: hand noises and I just like I just don't know,
Speaker 9: like what else I could do or like to relax
Speaker 9: myself at night and kind of go to sleep.
Speaker 4: Yeah, yeah, if you're sensitive to it. To background sounds,
Speaker 4: some people really do well with what some of us
Speaker 4: called white noise or filtered noise. But using something like
Speaker 4: the sound of rain in the background, just so that
Speaker 4: you're not hearing every little thing that happens in the
Speaker 4: house can be very helpful as well. It kind of
Speaker 4: tricks your brain into kind of focusing on kind of
Speaker 4: the background hum of that white noise rather than all
Speaker 4: of the other sounds.
Speaker 2: The rain works for me.
Speaker 3: I'll tell you, Christine, on a summer day when it's
Speaker 3: raining out for real on a Saturday or Sunday. I
Speaker 3: put my head down and I've gone for three or
Speaker 3: four hours. Thanks Christine, I got to get a.
Speaker 7: Couple more in Okay, thank you, thank you, Thanks Christine.
Speaker 2: Talk to you soon, Tina. Tina, we're really tight on time.
Speaker 3: I got you in here.
Speaker 2: Tina is in Hudson, Massachusetts.
Speaker 5: Go ahead, Tina, So hopefully this will be a quick
Speaker 5: question for the doctors who had mentioned that part of
Speaker 5: how much sleep you need has to do with getting
Speaker 5: the deep sleep. Is there anything we can do to impact.
Speaker 4: Our getting that deep sleep? Absolutely. One of the types
Speaker 4: of rests I talk about is called sensory rest, and
Speaker 4: most of us are exposed to a lot of sensory
Speaker 4: inputs from our devices, our phones all the same, and
Speaker 4: so starting to learn how to downgrade some of your
Speaker 4: sensory inputs, particularly a couple of hours before you go
Speaker 4: to bed, and I don't mean don't use your gadgets,
Speaker 4: you know, for the entire time, but being able to
Speaker 4: be starting to downgrade some of those inputs, turning off notifications,
Speaker 4: using the white noise, things of that nature, and then
Speaker 4: just being really aware of the fact that a lot
Speaker 4: of us do better with sleeping when we don't have
Speaker 4: light facing us. So if your alarm clock is facing you,
Speaker 4: turn it away from you. That blue light actually can
Speaker 4: be enough to keep you from going into deeper sleep,
Speaker 4: and you wouldn't even be aware of it. It's just
Speaker 4: the circadian rhythm is sensitive to light, and that light
Speaker 4: can penetrate through and actually worthen your levels that do sleep.
Speaker 3: Tina, I hope that helps. That was a great question,
Speaker 3: and I think a lot of people can identify with it.
Speaker 3: Thank you so much.
Speaker 4: You're welcome.
Speaker 1: Thank you.
Speaker 2: I have a great night. Good night. I'm going to
Speaker 2: wrap it up here with is calling from the North
Speaker 2: End of Boston. Have y'all go right ahead.
Speaker 6: Yeah, i live in the North End of Boston and
Speaker 6: I'm totally blind. I actually moved to the North End
Speaker 6: of Boston because I'm totally blind. But I have a
Speaker 6: wicked hard time sleep, and like, I worry about my
Speaker 6: physical health and it stresses me out so much. It
Speaker 6: gives me anxiety, and I'm worried that it's affecting my
Speaker 6: health in the long run. And then have you ever
Speaker 6: had any experience talking to totally blind people you know
Speaker 6: about solutions for sleeping. I was I really wanted to
Speaker 6: get an answer on this when I heard you on here.
Speaker 4: Yeah, whenever one type of sensory perception is lost, as
Speaker 4: you probably already know, other perceptions get heightened, and so
Speaker 4: there's a need to make sure that you're not allowing
Speaker 4: those heightened perceptions to interfere with the deeper levels of sleep,
Speaker 4: and so something to just.
Speaker 6: Oh yeah, so like my high anxiety that I have
Speaker 6: about sleeping is probably actually affecting my sleep, like because
Speaker 6: I can't relax because I'm so nervous all the time.
Speaker 6: Because if you're totally blind, you feel like you don't
Speaker 6: fit in with society because you don't see like everybody else.
Speaker 6: You just don't have your it's just totally dark. So
Speaker 6: you're like, right now, I feel like I'm up.
Speaker 7: For the day.
Speaker 6: But it's weird for me to walk around the city
Speaker 6: at one am. You know what I mean.
Speaker 3: I don't want to don't want to be Yeah, you
Speaker 3: don't want to be Habia. You do not want to
Speaker 3: be walking around the city at one am in the morning.
Speaker 3: I know the North End and it's a safe area
Speaker 3: and it's it's a congested area, but please remember at
Speaker 3: one o'clock in the morning. There are people out there
Speaker 3: who are looking for someone to take advantage of them.
Speaker 3: So think about that, my friend. Okay, I mean that
Speaker 3: honestly when I say that to you, I wouldn't be
Speaker 3: walking around the North End at one o'clock in the morning.
Speaker 3: I wouldn't be walking anywhere in the city at one
Speaker 3: o'clock in the morning.
Speaker 6: Yeah, thank you. Yeah. I live right next to Bovitch,
Speaker 6: so you can walk right in there, but the bust
Speaker 6: and please really, they'll tell you what are you doing?
Speaker 6: Are you crazy? And there's like four thousand shelter beds
Speaker 6: around it, so a lot of those people don't make
Speaker 6: it in the shelter. So if you're totally blind too,
Speaker 6: you you run into those people at night.
Speaker 3: But yeah, all right, HOBBYA, I hope that helps. Have
Speaker 3: you you've never called my show before, have you?
Speaker 5: No?
Speaker 6: No, I never called. But I do know some people
Speaker 6: from West Roxbury who know you from the eighties. I
Speaker 6: met you as a kid in the eighties. Actually I
Speaker 6: know you through your family members.
Speaker 2: All right, well, how you call any night? Okay.
Speaker 3: There's a round of applause from our digital studio audience,
Speaker 3: and thank you.
Speaker 2: Let me ask, say, I have you is this book
Speaker 2: that you have? Is there an audiobook version of this? Doctor?
Speaker 4: There is, Yes, there's an audiobook version. I read it
Speaker 4: myself and for Havi here. Honestly, Jeff, making sure that
Speaker 4: you have someone work with you on the anxiety part
Speaker 4: of it, because the anxiety has to be treated separate
Speaker 4: from the sleeping.
Speaker 2: All right, Hobby.
Speaker 6: The anxiety is so bad that it causes you to
Speaker 6: get sick when you don't get sleep. That's part of
Speaker 6: being blind. But I'll let y'all go have a great night.
Speaker 3: Haba, Thank you much. Call the show anytime, Hobby. If
Speaker 3: I can be of help to you, let me know.
Speaker 3: The book again is Sacred rest Recover your life, Renew
Speaker 3: your energy, Restore your sanity by doctor Sandra Dalton Smith,
Speaker 3: Doctor Dalton Smith. This excuse me, excuse me there. I'm
Speaker 3: having a little bit of a prog with my throat here.
Speaker 3: Great questions from the callers and great answers from you.
Speaker 3: Thank you so much for joining us. You more than
Speaker 3: exceeded my expectations for this hour. Thank you so much.
Speaker 4: All it's a pleasure to be with you.
Speaker 3: Thanks for having me, all right, Doctor Sandra Dalton Smith, staycred, rest,
Speaker 3: recover your life, renew your energy, and restore your sanity.
Speaker 3: Twentieth hour comes up on the other side. Stay with
Speaker 3: us right after the eleven o'clock news