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Marco Antonio Regil in Fórmula.
And now we have Ana Seguros, who we also give a round of applause for. Thank you for having us here.
Today's topic, today's topic is about the most important love that exists in our lives.
It's us. It's self-love. To give love to someone else, I have to give love to myself.
You have to give love to yourself. It's good to give love to yourself.
And the energy level, keeping your energy level high to succeed in life, with your family, at work, in your business,
in whatever you do, even at a spiritual level, at a sports level, whatever you do, our body needs energy to live.
Sadly, we have normalized living without energy.
Sadly, we have normalized depending on energy drinks or excess coffee to have energy during the day.
We have normalized not sleeping well. And that is not normal.
Today we are going to talk with experts who will help us understand why it is dangerous to normalize not having energy
and depend on external things to have energy. And we are going to talk about solutions,
how to do it to have a high energy level, high health level that goes very well in life.
Today, Dr. Raúl Martínez, Vice President of the Mexican Dream Society, will be with us.
He will answer our questions and give us the most important advice to have a very high quality of sleep.
Sleeping for a few hours or waking up intermittently during the night is not normal, it is not useful,
and the doctor will help us solve this problem.
Also Dr. Nina Garza, graduate from the University of Monterrey, who has a master's degree in functional medicine
at the University of Western State of Portland, Oregon, who is a specialist in lifestyle medicine,
who will tell us what the hacks are, what the secrets are, so that we can naturally raise our energy level.
And Dr. Rigoberto Mora, a forensic doctor at UNAM, who is a specialist in health care, will also be with us.
Believe it or not, one of the things that takes away the most quality of life, more sleep,
is to live in a world that has a lot of risks and to think that a health care that protects us is a waste.
And we are going to talk about how many people are not insured in Mexico and why it is convenient for us to invest in a health care.
So we are going to learn a lot.
The Confessionary is open, go to marcontonioraquil.com, diagonal formula,
and today's question is what is your sleep quality?
What is your sleep quality? I sleep 8 hours a day? Wonderful.
I have insomnia or I wake up several times at night.
Go to the Confessionary to vote and tell us the truth, confess and let's see how serious the problem is,
at least among the people who are watching us and listening to us here on Telefórmula and Radio Fórmula.
We will be talking about statistics from the National Autonomous University of Mexico
because it is a huge number of people who do not sleep well, who live with little energy,
and who believe that this is normal.
And this, friends, is not normal.
But today we will have solutions because that is why we have come to Monterrey to talk about this topic.
You can live with energy naturally, you can sleep well, we can improve our quality of life,
we can live happier, having a healthier lifestyle, without depending on the excess of coffee.
Be careful, I love coffee and I drink my coffee in the morning.
But do not depend on coffee and, especially, do not live on energy drinks.
This lifestyle that we have normalized is not normal and it is not convenient for us.
And today from a medical point of view we will talk about why it is not convenient for us and how to solve it.
I repeat, with lifestyle medicine.
So after a break, we will be back.
Our doctors are ready, we are ready.
We are in Monterrey, Nuevo Leon, one of the great cities in our country.
When I say Monterrey, I'm waiting for an applause.
What happened?
We are back.
What's up, Monterrey?
Connect and build through our conversation.
Through our conversation.
We return with Marco Antonio Regil in Fórmula.
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Marco Antonio Regil in Fórmula.
Ok, come on.
Here we are live from Monterrey, our station.
Radio Fórmula 89.3 FM 1230M for all of Mexico and the world through Radio Fórmula.mx.
YouTube channel, Nxt.
We are live on all Fórmula platforms.
In the confessional, today's question is, how is your sleep quality?
At marcontonioregil.com, you can vote.
Look at this.
The first answer is, I wake up several times at night.
67% of the people who are answering our survey, I know this is not a national survey or a scientific study,
but it is curious to see that 67% of you who see us and listen to us and are voting,
say that they wake up several times at night.
8% say they have insomnia.
And 25% say they sleep 8 hours in a row.
In this survey, 3 out of 4 people have problems sleeping well.
And that affects our energy, which is the topic of today,
living with energy, without depending on energy drinks or coffee.
Dr. Raúl Martínez, Vice President of the Mexican Sleep Society,
here in Monterrey, Nuevo León, is with us.
Let's give a round of applause to Dr. Martínez.
Thank you very much.
Thank you, Marco, for the space.
No, thank you for coming with us.
Why do so many people sleep badly?
I am looking at the UNAM data.
The National University of Mexico, 45% of the adult population of the country has problems and poor sleep quality.
It also says that insomnia has a greater prevalence among women.
Why so many problems to sleep well?
I feel like it is the richest thing in the world to get home and sleep 8 hours.
That's right, but nobody teaches us to sleep.
Nobody tells you, you know, you have to sleep this since you were little.
And it's a problem that has been public health little by little.
And we have to learn how to sleep well.
We have to learn what we can do to renew our day-to-day,
have new transmitters, bring recycling, everything we start modifying during the day,
so that we have energy the next day, sleeping.
Of course. And what affects us?
If we sleep, it is very clear to me, they do not teach us to sleep well.
I am clear that the traditional educational system,
the other day I found the corridors of Radio Fórmula to Claudia Sheinbaum,
and when Claudia Sheinbaum comes to the program,
who told us that she will come to talk to us,
and I also hope that Sochil Galvez comes,
I want to ask her what we can do in the educational system,
because there are very important things that they do not teach us,
and that is a topic that interests me.
So, for example, why don't we take a subject of sleeping well at school?
It would be wonderful, right?
No, it would be incredible.
And the institutions alone that have to support that,
the schedules, where the children will be arriving,
what time they do not wake up, the transfers,
all that is very, very important for the health of the dream.
Of course, and the doctors sometimes do not teach us,
because in the same Faculty of Medicine they are the ones who sleep worse.
I have many friends who are doctors and they tell me when they go to the specialty
and they get into the hospital to do their practices,
it is horrible, those guards,
the same health professionals, they do not teach them to sleep well,
unless they are going to transmit it to us, the patients.
It is correct, it is correct.
It is six hours, seven hours of medical training
that will be in the faculties about the dream, nothing more.
Nothing more.
It is very, very little.
And they get you...
And that is worldwide.
And one learns by doing things,
and they put you on guard for two, three days,
and you do not sleep almost anything.
Yes, yes, yes, and that predisposes you to have,
well, not good mental processing,
more errors, more accidents, among other things.
And it creates a very deteriorating habit for health.
It is correct.
Hey, then, how does the dream influence well-being?
A person like the surveyors who are telling us,
I wake up several times at night or I do not sleep well,
what does my life reflect on?
And, mainly, let's say that from the pyramid of health,
the dream could be found in the most basic part, in the bottom part.
And from there we are going to build with food
and we are going to build with physical activity and exercise.
If we do not have that base, that good dream,
we are going to be building on sand, right?
We are not going to have the renewal that we need during the day.
And one of the elements that is causing that we have that fragmentation
or sleep interruption, many times are causes that we can identify
very well in the consultancy.
In other words, a specialist can detect if we have a metabolic problem,
if we have a movement problem, if we have a stomachache, for example,
that may be interrupting this.
And it will be affecting practically any sphere, the health sphere,
because all organs have to sleep, our liver has to sleep,
the kidneys have to sleep, the pancreas have to sleep, too, the heart.
And if we are not having that dream, that renewal for each of the organs,
little by little they will get older much faster.
So it is not normal to be waking up at night a lot of times?
Not at all.
Georgina García, from the city of Mexico, who is our partner in the program,
tells me, I usually sleep between 11 and 12 at night,
I almost always wake up between 3 and 4 in the morning.
Very common, by the way, to wake up at that time, right?
Very common.
Very common. Now you tell us why.
She says, I go back to sleep in a hurry until 7 or 8,
but the more I sleep, I feel that I rest and I repair less.
I mean, wake up tired.
Why is it normal to wake up, or not normal, because it is common,
it is not normal to wake up at 3 or 4 in the morning,
and what is it due to that we are waking up so much during the night?
Because we have a sleep rhythm.
Let's say that our brain is organizing itself by 90-minute cycles,
and many times the patient or the person can start to wake up after two cycles,
after three hours more or less of having dried up,
he may have finished a sleep cycle and that generates that he wakes up
and feels a little satisfied of his sleep.
And sometimes it is difficult to go back to sleep,
but you have to identify what is the element that generates that interruption,
which is very, very, very frequent.
Many times, for example, it is social feeding, very common,
hey, have dinner early, do not eat sugars before going to sleep.
Why? Because metabolism, all these internal clocks that we have,
according to hormones, will also be stimulating us to wake up.
Many patients can wake up hungry at those hours too.
That is basic, eating late at night, you even have nightmares.
It is correct.
Demons appear in the night and you start hallucinating strange things,
because you give a load of digestion to the body and it cannot rest, it has to digest.
Exactly, you have these peaks of insulin, glucose, you have increased cortisol,
all the hormones that are stimulated by food will also be altered during sleep.
Sleeping with the screen on, before it was the TV, but now it is YouTube and the computer.
There is a huge debate on this, because I think it overcomplicates the tips on how to sleep better.
They tell you to take off the screen five hours before going to sleep.
Wait a minute, what am I going to do? Five hours before going to sleep.
It is an exaggeration, but two or three hours they tell you to take off the screen.
And the truth is that if we can lower the intensity of the screen, which is very important.
The second is not to use the screen in bed.
The intensity of the light.
To lower it.
To lower it to the minimum. Do not use it in bed, that is very important.
You can see a little bit of the screen, but in another place, comfortable,
so that you can go to sleep. And the third, please, take care of the content.
Because it is not the same as watching YouTube, a hobby that you like.
Today we are going to see this cooking program, we are going to see the recipe that I am going to make tomorrow.
Music, piano.
Today I want to educate myself in something that I like or guided meditation.
What series are you watching? Well, one of murderers, I do not know what.
And that is what you are tense about.
Narcos Mexico.
Exactly.
To sleep.
Well, you're going to want to see the other episode, you're going to be all stimulated,
you're going to be anxious and that does not help us sleep.
So sometimes not on the screen.
It is the content that we are consuming.
Just like on social networks.
Social networks are also a... it catches dopamine, it does not let you go.
And when you turn it off, you want to continue scrolling the TikTok,
scrolling Instagram and it does not let you go.
So if I start removing those habits, if my sleep starts to improve.
That intermittent sleep can improve, I do not have to live like that.
It is correct.
But we have to start doing all the internal clocks that we have all day.
Also be very constant so that our sleep at night is very constant too.
Okay, look, UNAM also says that more than 40% of office workers feel exhausted
due to economic uncertainty and fear of job cuts.
That is stress. I am thinking about the problems at night.
And we have to develop strategies so that we can start removing that anxiety before going to sleep
because it affects us and does not let us start the sleep cycles.
Yes, before the pandemic UNAM says that at least 75% of workers in Mexico suffered from work stress
overpowering China, which has 73% and the United States in 59%.
Health workers are, we were talking about that, health workers,
those who had to be healthier to help others,
are one of the sectors most affected by work stress.
Doctors, nurses, people who are in the health sector.
Yes, very professional people who unfortunately do not have the capacity to be attending
and the hours are extended a lot.
And also the will of many of these workers who seek to cover those hours too.
Of course.
It is necessary, it is dangerous.
Yes, but there is a very big contradiction.
It is a very large area of opportunity to understand that while people in school,
not in the medical school, nutrition schools, health schools,
because they are not taught healthy habits, they will not be able to transmit it to others.
They will need to take only pills.
They will be treated with a prescription that does not have any bad pills when I need them,
but not as a constant resource.
Not for the long term either.
We have systems that renew us naturally.
Yes.
Today I am tired. No, man, do not worry.
Take this pill, it gives you more energy, more focus during the day.
Today, man, it's wrong.
If you use it for a week, maybe it can be,
but in the long term there is something in the background that can be fixed.
Or the energy drink all the time.
Son of a bitch.
Greetings to Andrea, one of our producers who is in Mexico,
watching and listening.
We dedicate this segment to you, my dear Andrea.
Well, let's take a break.
When we return, we are going to ask Dr. Rigoberto Mora
if there is a relationship or not,
between accidents that we suffer in the car, at work,
with not sleeping well.
People who do not sleep well are prone to more accidents.
And Dr. Rigoberto Mora, who is a specialist in insurance medicine,
will join the conversation and we will talk about why so many people are not assured.
And that takes away the sleep.
We will return after a break from Monterrey, Nuevo León.
Follow the conversation with Marco Antonio Regil in Formula.
Sales.
We are back here in Ana Seguros,
in the northeastern city of Monterrey, Nuevo León.
Radio Fórmula Monterrey, which is 89.3 and 1230 M.
We thank you for receiving us.
And here we are talking about our energy.
Maintaining our energy high is possible and can be natural
without depending on excess coffee or caffeine and obviously without depending on energy drinks.
How does the lack of sleep affect a huge number of people who are responding to our surveys
at marcoantoniorregil.com, Diagonal Fórmula and on my Instagram account,
which is marcoantoniorregil, and in the stories,
the vast majority tell us that they do not sleep well.
Not so many have insomnia, but the vast majority sleep in an intermittent way.
Raise your hand who sleeps in an intermittent way, guys, here in Ana's office.
There it is. Wow.
We are almost all of us.
I almost, I confess that since we entered the Radio Fórmula program,
I have been so excited and with such a great responsibility
and with this nervousness that I do not sleep well.
I have been sleeping for three weeks in an intermittent way because of the excitement of doing something that I love.
But that is, so today we are talking about how to solve this.
Follow us, Dr. Raúl Martínez, Vice President of the Mexican Society of Sleep,
and the conversation joins Dr. Rigoberto Mora, forensic doctor.
I hope not to need your services soon.
Neither do I.
He is a medical specialist at the insurance company, because in this segment we are going to talk about...
The question is, is there a relationship between being more prone to accidents when we do not sleep well?
And the other is, why so many people in Mexico, which is what makes me sleepy,
how many people are not assured?
If we are involved in so many risks, why are we not assured?
So let's talk about that. Let's give a round of applause to Dr. Rigoberto Mora, who joins us.
Thank you. Thank you.
And also to Raúl Martínez, who continues here.
Thank you for having us here.
Thank you, Marco Nombre. On the contrary, it is a pleasure to have you here. Welcome when you like.
Thank you. Well, today we like it.
Perfect.
Today we like it. Before we talk about insurance, which is very important, I want to ask Raúl.
Raúl, is there a relationship between if I do not sleep well, I am more prone to an accident?
For example, driving is a risk. People are sometimes afraid to travel by plane.
But driving daily is a huge risk.
It is estimated that one third of road accidents have to do with sleeping badly.
Even one third of fatal road accidents have to do with sleep interruption, such as you.
warning. Here in Monterrey it does not happen, but in other cities they throw you a warning.
One in every three.
If a car closes, someone gets in, they don't use the turn signal.
I know that happens in other countries. In Mexico, everyone uses the turn signals.
And I am not in my five senses, alert and awake.
That may be the difference between having an accident and not.
That's right. When we have bad sleep quality, we will not have time to react properly.
So if the person is wanting to drive, maybe there is a lot of traffic, maybe a second sleep in the traffic light or something,
this will lead to an accident.
And these are the typical accidents that we can see every day.
And these are not quantified as statistics of the issue of sleep or fatigue, but they do have a lot to do with it.
And in work too. I can have if I am operating machinery or I am doing something delicate.
There are so many people who work with knives or cutting things of any kind.
Mounting loads or something like that.
Mounting loads, exactly.
And people who work in shifts, people who spend hours driving an Uber or motorcycle that drive fast.
They drive everywhere. Mexico is a country of motorcycles.
They are delivering pizza or something.
So in a second, that's the difference.
And it is well identified. You can go to the roads of the whole world and say, don't drive tired.
It is identified that sleep is one of the most important factors, but it is not identified why bad sleep or how we do it to have a better sleep.
And there are many vehicles, the new ones, that after driving on the road for a while, they start to suggest a pause.
Yes, they have a sleep sensor because it does an eye tracking, it follows your eyes and it sees if you are tired or not.
Ah, it sees your eyes.
Yes, yes, yes. In fact, this is used a lot in industrial transport, in everything that is trucks, everything.
It is very common to see this type of technology in new technologies.
That's right. When I have my van traveling and when I go in my van traveling, after a while it starts to tell me, do you want to take a break?
It tells you how much you blink.
It starts to suggest.
And it has happened to all of us.
I mean, it has happened to all of us that we were on the road and suddenly the traffic jams wake you up.
And you say, wow.
And the issue is very serious.
I mean, I don't know if you know that the first cause of motor disability in the population of Mexico, in young people, are traffic accidents.
So this is a topic that really needs to be discussed and that needs to be seen, especially having your sleep periods correctly and having that type of prevention.
And unfortunately in Mexico we have the seventh place worldwide in traffic accidents.
And something that I am very much interested in, I have to give conferences in the world of insurance and I am told that very few people are insured.
And I really don't understand it.
Dr. Rigoberto Morano was giving us a statistic.
Listen to this carefully, please listen carefully.
How many million cars are there in Mexico?
55 million registered in 2022.
55 million cars, nothing more in Mexico, right?
What percentage of those cars have a insurance for accident cars?
Listen carefully, 70% do not have insurance.
Seven out of ten cars that are on the street.
Seven out of ten people that you are seeing that are driving around you at that moment, if you are not listening, do not have insurance.
And if you come across one of those, it does not bring insurance for them and less to cover you.
So only three out of ten cars, that is, there are 55 million cars without insurance in Mexico.
55 million cars in general, 39 million cars that do not have insurance.
And that can cause an accident.
Traditionally, insurance has been seen as something you have for yourself to protect your heritage.
The reality is that insurance must also protect victims, users of the streets, you know?
Because it is a topic that has been left very aside.
But the number of registered accidents, for example in 2021, are about 90,000 victims a year.
In many countries it is by law that you have to have insurance.
The police stop you and ask you for your driving license.
In our country, it is regulated to have an insurance in an obligatory way.
However, not all of us have it.
Oh, yes, it is mandatory in Mexico to have insurance.
Yes, yes, in Mexico it is mandatory.
And how is it possible that if it is mandatory, that is, I can not believe it.
What happens is that, for example, the obligatory is for federal roads.
In federal roads we must always have a insurance that at least covers the civil responsibility of a vehicle.
And some entities have it regulated.
The problem is that it is not sanctioned.
Now, returning to the quality of our life, to self-love, to our energy.
Doctor, what happens when a person has an accident and comes, because an economic crisis comes,
or someone hit him or someone hit me, God forbid, I go to the hospital,
a financial crisis comes, that will take away my sleep.
That will shake us all, the whole environment.
Of the people you see, how many people arrive in acute states of insomnia and problems that are becoming complicated
because they have not prevented things?
A good proportion, a good proportion that they stay, they do not know how to handle this whole environment that shakes the family part, the economic part,
they cannot sleep, they do not know how to process this.
And there are ways to do it.
And one of the things is obviously to have the capacity and mental tranquility that everything else can be fine.
I think the big problem is, from my personal point of view, correct me if I'm wrong,
is that people have the perception that insurance is a expense.
They do not see it as an investment.
No, no, quite the opposite.
Imagine if you start thinking about investing five pesos to buy insurance a day, it is very cheap.
That's what it costs to insure yourself.
I mean, insurance starts from very basic coverages that you can buy with five pesos a day,
to more extensive coverages depending on your needs, right?
But to face a situation where you cause harm to someone, you take someone's life away, that does take away your sleep.
I mean, I don't think that, especially the fact of taking away a heritage and leaving someone without a life,
or causing a life injury can be something that takes away your sleep.
Many years ago, my mom saw Alzheimer's and she paid her insurance in the United States,
and I had not yet taken control of her finances because I did not know she had Alzheimer's.
She forgot to pay it, she fell into the hospital, it was like $100,000 and the insurance, she did not have insurance.
And I finished it, she cleaned me, that money after paying taxes were all my savings,
and she cleaned my bank account, I had to get a credit line with the hospital and everything,
and that took away my sleep for a long time. So I think it's very expensive not to protect ourselves, not to prevent.
Definitely. It's an investment, it's an investment. The best insurance is the one you don't use, right?
Of course, you buy it so you don't use it.
Yes, exactly. But if you need it, you will be in financial protection and a mental tranquility that you don't buy with anything.
Here Claudia, our producer, her foot twisted. How much did you get?
The ankle broke.
The ankle broke? 400 thousand pesos. And you had insurance. And insurance covered it.
Imagine 400 thousand pesos for breaking your ankle, our mental peace of having insurance.
Yes, and I say, in car insurance, not only do you cover what you damage, but also if you have an accident and you have an injury,
it is also covered, so wherever you want to see it.
We have a minute, where can we find if someone says I want a 5 pesos insurance a day, 10 pesos a day for my car?
With the best insurance company, find us on our social networks. Ana, insurance, I said.
What did Ana say?
What is the website?
www.anaseguros.com.mx or on all our social networks like Ana Seguros México.
And literally from 5 pesos you can secure your car and your health, well it goes up, it doesn't depend.
Yes, yes, it doesn't depend. For taste there are colors.
Ok, perfect. Well thank you very much. When we return here to the program from Monterrey, the conversation will be added to Dr. Nina Garza,
who is a specialist in lifestyle medicine to keep our energy up naturally.
We are Gina Aviles.
And Nacho Muñoz, listen to the hand of the feather wherever and whenever you want.
News, sports and shows on your favorite podcast platform.
Fórmula Group, opening the conversation.
Cheer up, follow the conversation with Marco Antonio Regil in Fórmula.
It's a rehearsal, it's a rehearsal.
We are in the air? Ah, we are in the air.
I said, I'm here coordinating the applause.
Let's do one thing, I say Monterrey and everyone does...
Monterrey!
Very good, here we are. How beautiful Monterrey, what a pleasure to be here with you friends.
We are in the northeastern office of Ana Seguros and our host station in Monterrey is 89.3 FM and 1230 M Radio Fórmula Monterrey.
I was here reading a statistic that has to do with the accidents that we were talking about, the lack of sleep.
Today the topic is high energy, living with high energy in a natural way and repairing our sleep.
One in four adults in Mexico, this is a statistic from cielo.org.mx, says one in every five adults in Mexico has a non-repairing sleep, it's 20% and fatigue and fatigue.
And even one in every ten older men of 20 years recognizes having had insomnia when driving a vehicle.
One in every ten older men of 20 years. It's 10% of the people who are out there.
They have a dream of driving and that's where the danger is.
Well, Dr. Raúl Martínez, Vice President of the Mexican Society of Dreams, is still with us and joins us in the conversation.
A very dear friend, very admired, I follow her on social media, Dr. Nina Garza, who has a master's degree in functional medicine at the University of Western State of Portland, Oregon.
There you studied functional medicine. A round of applause for our two doctors.
Nina, welcome. Thank you. There are many people who say functional medicine, what is that? There is no such thing as charlatanery.
You studied functional medicine at a university. Yes. I mean, functional medicine does exist.
Of course. Okay. From what you are listening to, I want to ask you, Nina, if you can come a little closer to the microphone, I appreciate it.
Is it normal to live without energy? Look, normal, many people have it, but no, it's not healthy to live with little energy.
It's not healthy to live with energy. It's not healthy. And it's not natural. And it's not natural.
The human body has the capacity to give up the whole day, but we don't have it.
We are part of the animal kingdom, we are human animals. I get up and my dog doesn't need me. Hey, give me a coffee to get up.
Hey, give me an energy drink. My dog gets up happy, 5 in the morning, he's already waiting for me to take him out and run and everything.
Why do you encourage them? I haven't seen them on Discovery Channel or National Geographic.
I've never seen a lion documentary that gives the lazy to get up in the morning, a giraffe that doesn't want to go for a walk, an elephant.
Why do humans have gotten used to starting the day with external help to have energy?
Well, this has to do with the lifestyle. Really, when we have a lifestyle that promotes excess energy use, we generate fatigue.
From when we sleep badly and wake up tired until we have a deficient diet in energy nutrients, until we don't move, we don't exercise, which is our important tool for energy and so on.
Energy drinks have become a plague. You see them everywhere. People who work in the transportation industry take them, people who work in radio and television take them. We have normalized ourselves to take these shots of energy drinks.
What do you think about this as doctors?
Energy drinks are an interesting topic because they don't really go to the level of energy. They really stimulate the nervous system. It's a combination of carbohydrates, sugar and caffeine.
So it gives us a temporary boost, but eventually the downfall comes. It has happened to us all. We take it and at 1, 1.5 hours you are already down again because we are not really nurturing at the level of energy formation.
Yes, Raul. It's important to consider that if we are consuming more than 300-400 milligrams of caffeine a day, let's say that a can of these energy drinks has around that, we are probably having a nutritional or sleep problem.
The cell is not processing the energy that we need. There is something in the background if we are consuming so much.
Of course, energy should not come from an artificial boost. It should come from a lifestyle that naturally, naturally we have energy, unless we are getting sick. The natural thing is to have energy.
The body has an internal clock at which time it is to be awake and active and what time it is to be like off and asleep. So that should be working properly.
Now, what is killing my natural energy? Starting from the idea, I am an animal, I am the animal king and it is normal that I get up with energy, I have energy during the day and that I sleep during the night.
But we are having insomnia or intermittent sleep at night and during the day we have sleep.
So, how do I do it with lifestyle to be able to turn this around?
I think a super important pillar is sedentaryism. We are sitting all day in the office and we really do not move our bodies.
Exercise promotes that we have much better energy because at the cellular level, and I was talking at the beginning if I say the word or not, mitochondria, right?
But let's say that the mitochondria is like our internal boss, the one that generates our energy.
Our mitochondria requires being in movement, exercise, muscle so that it is really healthy.
So, I would say two important points, exercise and nutrition.
Exercise and nutrition, from the point of view of a sleep professional, what role does exercise and nutrition play in treatments?
As Dr. Nina said, we are giving enough intake, one, that the blood is pumping, that oxygen is entering the cell and that we have the necessary substrates so that that cell has all the potential energy, it will explode and we will have energy for all the organs.
But if we lack any of this, the machine will be forcing itself until eventually, like any machinery, it will start to break.
And little by little, a cell here, another organ here and eventually our connective level, our level of solving problems, our level of creativity, all of this is being paid off.
I invite people who are watching and listening to us to be curious, not to believe blindly, but to be curious.
Personally, I do notice and I make a note in my health diary, when I go to the gym, I sleep better, when I do yoga, I sleep better, when I walk a lot, I sleep better.
What the doctors are saying, I see it in my life, but I invite you not to believe it like that, but practice it, document it.
How do you sleep the day you did exercise, that you got tired, that you went out, that you played paddle, tennis, you walked your dog a lot, you walk as a tourist in another place and you walked all day, when you went to the gym.
If you sleep better, that is, the day you do exercise, you have to sleep better, right?
Yes, and some will think that it is because you got tired and we were a little wrong, because we do not need to get tired to sleep well, but it has much more to do with oxygenating ourselves.
So, at the moment we pump more blood, breathe very well through the nose, inflate the lungs, have that satisfaction that we are breathing well, it will feed the mitochondria with more oxygen, we will have more energy and we will have a much more reparative sleep, because all systems are aligned.
It's move, walk the dog, ride a bicycle, skate, play paddle, whatever you want, move, do kuchi kuchi, but move, do it for your sleep, but move.
Medical indication.
It's beautiful, beautiful, how beautiful.
Hey, and the food, obviously we already know, eat more fruits, more vegetables, whole foods, we already know that, the cameramen are there, they already liked the tips here, the radio team says, woman, today they said in the radio program that we have to oxygenate ourselves, so there I go, hey, the food, the food, we already know that we have to eat healthier, more whole, less ultra processed, but you, from a medical point of view,
what foods are the ones that you would remove, right? That they rest your energy and rest your sleep, and what foods would you really include? We can't be perfect, but where would we put, where would we underline?
Look, I think the easiest thing for me and with Raul's opinion is also, everything that is refined sugars, they really give us a peak of energy, very short, and then they give us a very strong relapse, and at the same time I would say that we add, that is, the most important thing is not that we remove, but that we add.
All the foods that contain the nutrients that we need at the level of mitochondria, magnesium, this is a very important mineral, for example, coenzyme Q10, acid, alfalfa lipoico, that we are talking about vegetables, dark green, for example, is a good source of magnesium, chocolate, I mean, I don't want to take away all the bad things, dark chocolate is a delicious source, not just of magnesium, but of phytonutrients that we need at the level of our mitochondria, all our whole grains, our dry fruits, are a source of
important for mitochondria, so enriching our diet, a simple tip that I always give, those who follow me on social media, is at least you have to see four or five colors in your day, in your food, yes, your plate has to have four or five colors, because that way it ensures the different sources of antioxidants and micronutrients.
And if I'm going to see a reflection, does it take a long time when I start making these changes, in seeing the difference in my energy?
Really no, it's relatively fast, however, patients who have some sensitivity not detected, that's where we could not see changes.
In the dream it looks fast, I start exercising, even if it's a little bit, doctor, and then I start lowering the processed ones.
I think it has more impact on sleep nutrition than physical activity in sleep.
Oh yes? More impact?
Although some will think that I have to exercise to sleep better or sleep deeper, it has more impact to have an adequate regulation of nutrients, not having glucose peaks, not having foods that are going to take a long time to digest, very very greasy things,
to be able to sleep better.
I understand, and I just want to clarify, the doctor said chocolate, cocoa.
Yes, dark chocolate.
Dark chocolate, because when we put dairy and refined sugar and those chocolates that are advertised everywhere, we are not talking about those chocolates.
The doctor said, well, I'm going to try one of these.
No, cocoa.
Cocoa, cocoa, like the Mayans.
Where do we find pure cocoa, the one that is convenient for us to consume?
Good question.
How good, right?
There are good brands, right now they are called Mexicans, because cocoa is a Mexican source.
What you can do the easiest is to look for a product that contains at least 75% cocoa, and obviously check that it does not contain dairy.
The one that is in the office machine or the subway, the airport, no, that is not the doctor, I do not recommend it.
That is not what I am saying, yes, the 75% cocoa up, and it is a taste acquired a little, but it really satisfies that need for the sweet.
Yes, because it is not super sweet, nothing to see.
Hey, that San Jose city of Mexico that could already work with us because he sends us questions every day, we are going to hire her, she is our exclusive journalist of the program.
He asks good questions.
In what situations can supplements or medications for insomnia be used?
Are there situations where it can be healthy to sleep less hours?
That is, there are two questions in one.
Very good question, very good questions, because they are from all times, from all days.
Sleeping less hours, because the human being is very adaptable, that is a reality.
We are going to have maybe moments where we are going to have sleep restriction, for circumstances such as having a baby, women who are breastfeeding,
are sensitive topics, and then little by little we are adapting, it means that we are already very bad.
And the other, taking supplements, the reality is that we do not need supplements.
No, no medications.
If it does not have indication, no, not melatonin even.
But supplements.
Not melatonin either.
The doctor tells me, no, no, no, it does not cause addiction, take melatonin.
It is correct, it does not cause addiction, but if you are needing melatonin, you can maybe have a week or two of having a bad sleep quality,
you have a background problem that can probably be fixed.
So not melatonin, you have to go to the doctor.
You have to go to the doctor.
And you can take it later with a lot of security for a long time, if the doctor is supervising and receiving it.
Yes.
But do not give it to you just for the month.
And there are pills, my mom took one, very famous, I will not say names so that they do not sue us,
but she took a very famous one that I later read that there are studies that can provide exactly,
that is, it is a factor, that is, it is not the reason, but it is a factor for Alzheimer's.
Alzheimer's is correct.
Unfortunately, if all these drugs that are prescribed in different pharmacies to sleep better,
it is very common in patients above 50 years of age, especially in postmenopausal women who start giving them,
no, man, take these drops or these pills, not in the long run, in a short time we begin to see cognitive deterioration.
Of course.
So we are going to see that the brain repair factors do not develop well and they will predispose to have diseases like Alzheimer's.
And there I want to say something, this pharmacy, we have an internal pharmacy that is our muscles,
when we generate muscles, exercising really is to generate an internal pharmacy
because we regulate the release of hormones involved also in sleep.
I mean, of course, I agree with Raúl that food is the primary factor because foods rich in fats and sugars at night are not going to help us,
but also exercise generates this adequate release of hormones in the different peaks of the day in this biological clock,
so the regulation of cortisol with melatonin that we naturally have produced in the body flows much better when we have a higher amount of muscle.
So the postmenopausal woman, which is a very typical age of having insomnia problems, is a woman who requires even more emphasis on exercising muscle.
Meditation can help mindfulness.
I love it, yes, mindfulness, we were talking about it earlier,
as in these women, for example, in the stages that you are going to sleep badly with a newborn that they are interrupting your sleep and others,
meditating in a profound way, the people who can meditate correctly,
it makes you enter a deeper and much more reparative sleep when you have to sleep less hours, this is better.
Ok, so we are going to say goodbye to Telefórmula and we are going to continue in Radio Fórmula for a final advice for those who are going to say goodbye to the TV,
for high energy and good sleep, final advice for the TV.
Final advice, well, if by chance you are watching this and it is 10 at night for some reason, turn it off and go to sleep.
I know it is live, but maybe you are watching it differently.
Yes, yes, yes, different, different.
Well, in Spain you can be watching us in Europe. Nina, final advice for Telefórmula.
Focus on the foods that they provide you, in the colors that nature has, fruits, vegetables, nuts, seeds and others,
because that is really going to help you nourish yourself at the cellular level.
Very good, very good. Francisco Bacchio, Bacchio from Zacatecas, Zacatecas, asked what role does food play in order to rest while you sleep,
and here they already answered that question.
If you want to be a partner in the program, go to marcoantoniorregil.com, diagonal formula, sign up, become a partner or partners,
it is completely free and every day we give you the opportunity to send us questions like these that I am reading for our guests tomorrow.
Tomorrow we will be here from Monterrey, Nuevo León, and the topic we are going to talk about is the pair-finance, the pair-investment.
We will have experts who will help us talk about how we can invest our money in pairs so that our money multiplies.
It will be very, very, very fun here in Monterrey, Nuevo León.
Friends of Telefórmula will be left with Maxine Goodside on Telefórmula.
On Radio Fórmula we will return, continue with us Dr. Raúl Martínez and Dr. Nina Garza,
and we will continue with questions and answers from our audience about the quality of sleep,
about the importance and how to manage to sleep in a hurry without waking up every hour,
and we will also continue talking about how to raise the level of energy naturally.
Conclusion, having a coffee is not bad, but depending on the coffee, that is the problem.
And the energy drinks, flat, do you recommend to your patients to leave the energy drinks?
Yes, yes, yes.
Yes, and although they are super popular, that there is a lot of marketing of them does not mean that they are good.
And the refreshments are also good.
Another topic.
There we are at the point.
Well, thanks to Telefórmula, we will be left with Maxine Goodside.
We return from Monterrey, Nuevo León on Radio Fórmula.
We are live from the Moréste office of Aña Seguros in Monterrey, Nuevo León.
I was told by Dr. Nina Garza, who is a specialist in lifestyle medicine,
and Dr. Raúl Martínez, Vice President of the Mexican City of Sleep,
talking about the high energy, the quality of sleep, and Nina protests me.
What is that?
In Monterrey we do not do.
You were protesting Nina.
Yes.
Tell me.
I am from the north, in the villages.
Well, well, well.
When I was in Tijuana, the music was like, ui, ui, ui.
But not in the city, obviously.
In the city, we did not touch that privilege.
But those of us who live in the villages, or those of us who come from the villages, yes.
Has the doctor changed the priorities and customs?
Should we take up those again?
Take up customs.
But ui, ui, it's fun.
It's fun.
It's like the mariachi.
That's right, that's right.
They are fun screams.
Very good.
It's good, well, I know.
Ajua.
Well, I know that you do not arrive in Monterrey and you are like, ui, ui, at the airport.
Well, no, obviously not.
Well, no.
Well, I'm from Tijuana.
Very good.
That's why I feel like doing ui, ui.
Very good, very good.
Welcome.
Listen, we are talking about the quality of sleep and one of the questions that appear
among our partners is, does marijuana help to reconcile sleep?
Great topic.
Great topic to do hours and hours.
But if it is simplified, very simple, no.
No.
Yes, and marijuana, traditionally, they think they can make us sleep better again,
no.
Yes, they have a slight sedative effect.
Yes, it focuses a little more on starting to sleep, but it will touch us all the brain
waves of sleep.
So we are going to have a dream like a zombie.
We are not going to have a deep, reparative dream.
Yes, it will knock us down.
Yes, we are going to have a deeper dream, but we are not going to have that renovating dream
that we need.
It's called silly, but it doesn't rest.
That's right.
It probably even increases anxiety during the day because we don't have that REM dream,
that fast eye movement dream.
It probably increases depression.
REM is where I rest the most.
REM, we all rest, but REM, the brain renews more.
Okay.
In REM we have a recycling of neurotransmitters.
So what they literally do, the antidepressant drugs that make us have more substance,
more juice for the brain to work during the day, that is REM sleep.
But it's not going to be a reparative dream.
We are not going to have a reparative dream.
So marijuana or CBD can knock me down, but I'm not going to rest.
That's right.
Just like alcohol, right?
I drink a glass of wine before going to sleep, a tequila.
Classic, yes.
Classic. Does that help?
No, it doesn't.
It will also have a very bad quality dream.
Now, I don't want to satanize CBD as a use, but there are some studies that can say,
you know, we are going to use a little protocol, a week, two weeks, maybe,
to help with this, always vigilant, and that can help to start a patient with a bad sleep quality, insomnia, and so on.
But it definitely doesn't justify that we are using that kind of substance to sleep.
It's not going to get worse.
I understand.
All the people here are sad, they don't need to do...
Hey, Dr. Nina, in terms of energy, alcohol, marijuana,
what do they do to our energy level?
We are already in a coma, we don't rest, but what happens to our energy?
Well, if we follow this, if they don't allow us to go deep,
really, during the day, all that repair we had to do at night, it won't be fulfilled.
So our energy level will go down.
Here, I and I, always with the patients who arrive wanting miraculous solutions, right?
If you give me this, and if you give me the other, the answer to go to the root of the problem,
which in the end, it's not about promoting what I do, but it's in the lifestyle,
we have to solve the reason why you are sleeping badly.
There is a problem of anxiety that comes from an emotional disorder,
there is a problem of anxiety or lack of sleep that comes from a nutritional problem,
that comes from a problem of what? Of sedentaryism, etc.
So these are answers that can be temporary,
that is, you can use it while the patient corrects the root of the problem,
but they really are not a solution.
Of course.
Eugenia Quijada from Hermosillo Sonora, who is our partner in the program, says,
I was very sleepy and with menopause my sleep hours decreased considerably.
My gynecologist said that if I woke up rested and during the day I could,
with my daily routine, my body and metabolism would get used to it.
What impact does menopause or andropause have on sleep, with energy, from the point of view of both?
Well, in the end there are different stages in life,
as well as children sleep more hours and then we reach a stage where those hours of sleep need to be reduced,
they also change.
In menopause you just have to check if it is a hormonal issue that is altering the sleep.
If she does have a level of energy during the day and she gives up and has a concentration capacity and so on,
then maybe her sleep was adjusted,
but if this person is struggling during the day to have energy, has mood swings and so on,
we would have to check that there is no issue related to menopause.
There are comorbidities in some women that are related to menopause, like problems with insulin.
Sorry, I thought I was interrupting you.
It is very important to be aware that we have two internal clocks that will rule us during the day and during the night.
The first internal clock is based on light and darkness, and that is very easy to get used to.
In the morning, the sun bathes us, and at night we turn off everything so that we can start the sleep processes.
But the second internal clock is the myostatic cycle.
All the hormones that we are secreting during the day, cortisol, growth hormone, insulin,
all these hormones, sexual hormones, that is why menopause is so altered,
all these are also markers of rhythm during the day and during the night.
So if we are altering these hormones, we will have the effect.
Now, if we lose, for example, the sexual hormones during menopause,
it will be very important to reinforce the other hormones so that it is not just that low of the menopause hormones that will alter us.
So what can we do?
We can have a lot of consistency in the activities of the day, in physical activity, when it is time to eat,
all the activities, temperature control during the day, all these activities that we will mark well during the day,
they will mark that internal clock, they will stimulate the secretion of those hormones,
and they will make us have a more reputable sleep.
That is one of the important elements that I think it is worth sharing.
The people who have the possibility, because not all of us can, I include myself,
to live in a routine, does it help to raise our energy level and our sleep quality?
Of course, if the routine is, I mean, we do it since we were children, right?
Those of us who are children know that we start with a sleep, hygiene and so on routine.
If the routine is very important for sleep, not everyone can fulfill it, but those who can,
it is one more tool of all the tools you can use to improve your sleep quality.
Yes, and those of us who cannot live in a routine, we see more and more in modern life that we do not have,
it is the possibility of a predictable routine, by trips, by work, by many things.
There is always, how, right?
I think that the stimulation of exercise, the stimulation of nutrition, are the two important factors,
not only what we eat, but what hours we eat to be able to sleep well.
I mean, obviously we are going to adapt, the human being is the best species that adapts by nature,
that is why we are the level we have, and maybe think that it is not forever,
I mean, we are going to have a year, two years, maybe, of moving a lot, maybe more decades,
but in the long run I think we are all going to look for that stability to have our health.
Kaisi Sánchez, from Ciudad México, our partner, says, well, what many people have been saying,
I don't sleep or rest, I wake up two or three times a night, my day starts at 5 in the morning and ends at 11.30,
I don't rest, I wake up and wake up and wake up.
It would be important to value several things, I mean, at the beginning,
one very important is sleep apnea, which Raul is an expert on,
and there are other types of factors that can be related, alterations with cortisol, for example,
that there is an early start to wake up the cortisol, also insulin, alterations in insulin,
that there is a problem with hypoglycemia, there are many physiological causes that can alter the sleep,
that a medical evaluation would be worth for it.
Sleep apnea, translate it to us, doctor.
Sleep apnea means I don't breathe, just like the bushes that get down and are one, two, three minutes under the water,
that happens at night with a lot of adults here in Mexico.
They don't breathe.
They don't breathe. That which is snoring and you say, oh, the snoring has already fallen, suddenly it comes back with a giant snore.
Well, that is literally apnea, the patient is left without breathing, suffocated by the fact that the throat is closed,
constantly during the night.
And when he comes back, he comes back with a roar of the lion king.
That's right, that's where they hit him on the head and say, oh no, no, sorry, sorry.
Well, what sorry? I was suffocating.
Hey, is it common for this to happen more with age? My grandfather snores all over the house.
Yes, it is progressive, that is, if we start snoring since we were little,
that we should never be snoring, it will evolve much faster.
We will have patients who have sleep apnea at 20, 30 years old.
But if they start snoring later, it will progress with age.
That is the element, apart from overweight, age is the most significant for the appearance of apnea.
Is it worrying or is it normal that when I am very tired I snore a little?
Ok.
Is that normal?
Snoring is never normal.
Ah, ok.
But let's say it's like a pain.
If your knee hurt for a week because you hit yourself or hurt yourself, you are inflamed,
you take an anti-inflammatory and that's it.
But if, for example, you are constantly snoring,
which would be like having a hip pain that you have been doing for months,
then you have to take care of it.
If it is from time to time, there is not so much problem.
Do not worry, exactly.
But hey, do children snore?
Children should not snore at all, they should always breathe through the nose,
they should not be snoring, they should not be waking up at night, that would be ideal.
And a child with snoring is red alert.
A child with snoring, red alert, we must take it obviously.
Every time we have to have less and less tolerance to the snoring child.
Hey, you are not a veterinarian, but if my dog snores...
It depends on the breed.
Old breed dogs do not snore.
Modified dogs like pugs, like the other ones.
Yes, with a short nose.
With a short nose, the snoring dogs tend to snore because they have bad facial formations.
And they suffer a lot.
A lot.
That is why I have made a campaign for activists for the rights of animals
to end those breeds because the dog town is...
All the time awake, asleep, that is, he is always struggling to breathe.
It is a huge animal cruelty.
So too, if my dog is not a snoring dog,
and he is snoring, we must take him to the vet to see what happens.
Yes, often they have nasal congestion.
You do not have dogs.
Yes, I have a pass of...
But you have dogs?
I have dogs, but no.
No, we love it.
There are veterinarians who even do surgeries to remove the snoring of this type of animal.
They try to emulate what we are also doing in this issue of removing snoring with surgery.
Ok, we return after a break, more questions and answers, energy and sleep.
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Follow the conversation with Marco Antonio Regil in Formula.
From Monterrey, Nuevo León, here we are in the northeastern office of Ana Seguros.
Greetings to the towns where it still says, ui ui.
Radio Fórmula 89.3 FM 1230 M here in Monterrey, Nuevo León.
For all of Mexico and the world we are live.
I hear many questions for Dr. Raúl Martínez, Vice President of the Mexican City of the Dream,
for Dr. Nina Garza, who is a specialist in lifestyle medicine.
Well, if I have a child snoring, will the pediatrician solve it for me?
Very good question.
Normally not.
No.
And do not hate me in the feet, you are listening.
But the sensitivity of the child snoring is not normal, it will not be removed a great deal of times.
As you mentioned a while ago, if you snore one or two days because you are very tired,
because you are congested, you are with sinusitis, maybe it can be normal and we do not give it much importance.
But he is constantly snoring, he is tired, he falls asleep quickly in the car,
he is also having many throat diseases, he does not want to eat well,
you have to pay attention because those children, if you have to send them to a specialist otorhinologist in sleep.
Otorhinologist, specialist in sleep.
When the child snores, yes.
And if the couple snores?
Sometimes you do not snore, but your partner snores Nina.
I do not have a partner, that's why I'm so salty.
So you sleep at ease.
You are like me, the snoring couple affects the one who does not snore.
It seems that the patient, the snoring man and the woman who has a light sleep,
but when the couple snores, it is said that the snoring couple loses at least two hours of sleep during the night.
Just because the other person is snoring.
That's why before getting married you have to sleep, I know that the very religious say,
no, that's a sin, sin is not realizing that your partner snores before getting married.
We should put it in pre-marriage.
You snore?
You are going to do it in pre-marriage labs, do a sleep test to see how much you are snoring,
to see if they are compatible in this topic.
Exactly.
At first the student is like, oh, she snores, how cute, how cute she looks.
How romantic.
And after a month or two, she snores.
We were talking outside the room, sometimes the conversations are great outside the room.
You were both mentioning a phrase that says, the good dream begins...
When you wake up.
The good dream begins when you wake up.
And the good day begins when you sleep.
The dream begins to be built since we wake up.
From the first moment we open our eyes and we start to see the light that we have,
whether it is artificial or natural, that will give us the time to sleep more efficiently.
But we have to consider that our day really begins when we sleep.
When everything we prepare the next day has to do with the time we sleep.
The efficiency we are going to have that day, the creativity, the solution to problems,
will be from the previous night.
Okay, quickly some questions in the Instagram account,
they tell me in the case of people who work in night shifts,
how does energy affect performance, sleep, synthesized?
It is a big challenge.
It is a big challenge, because obviously they have to adapt to this
and try to get hours of sleep a day,
but Raul will probably say it too, it is not the same as night sleep.
There are tools that we can use for these patients to improve,
to make their use of energy more efficient,
and here they would center supplements and certain micronutrients at higher doses,
because really the lifestyle,
because at that moment of their life, at that stage, we will not be able to correct it in terms of sleep.
So ideally, change day shift,
but I know it is not the possibility for everyone, right?
For those who do not strengthen the other pillars of lifestyle
and very likely require some micronutrients.
Food and exercise.
Yes, food and exercise.
Again, food and exercise are going to protect us a lot,
but if a fundamental pillar, our foundations for health,
because if it is sleep, then if it cannot be done, the others must be strengthened.
And tell people, hey, I sleep during the day, I need some respect in my house,
noises and things.
Exactly, there is the hygiene of sleep, try to do it during the day,
or a dark room, totally, and others.
The curtains, the famous blackout, etc.
Whatever you want.
Any advice for those who work at night or have relatives like that?
I think that of those who are more aware of this,
for example, those who work in airlines,
the pilots, the superiors,
because they are not only sleeping during the day or at night,
but they are also changing their schedules a lot,
and it is a challenge, and that is something that is being judged separately.
But all those who work in rotating shifts,
especially, we have to make all these companies aware
that, hey, you are not changing it every week, every two weeks,
we have to change it at least every three months,
because every three months we can have a security
that will have a little more sleep and repair,
and will have more elements to feel better.
Oh, but pilots, drivers,
that is, they are constantly changing,
they are in fact on guard and at any time they call it,
and they are always aware that at any time
they can call to fly the plane or to drive the car.
In short, it is a big challenge.
Also on Instagram, Davua Melli asks us,
Does it affect long-term sleep with earplugs?
I need them because at minimum noise I wake up.
No, it's fine.
Nothing happens?
It's fine.
I recommend silicone.
Silicone?
Silicone, not the spongy ones like industrial ones,
but silicone ones, they wash easier
and tend to have less moisture in the ear.
Silicone, like in the boobies.
That's right.
But in the ears.
Now, your partner has silicone,
so you know where to sleep.
No, no, no.
It's for sleeping well, my love.
Sleep better.
Don't be scared, Nina, don't be scared.
Ignore my comment.
Okay, Sofia Rodriguez from Instagram also says,
What do I do after waking up at night?
Okay, I wake up, I can't sleep,
I spend hours like this, I have to sleep,
the day that, oh, you know, stress comes in
when you have to sleep, you can't sleep.
What do I do at that moment?
Get up.
I mean, if you've been in bed for 20 minutes
and you can't sleep again,
get up, go to a chair, read something,
do the boring things you have pending,
send the invoices you have pending,
the thank you notes you had pending
for something, for birthdays,
the Christmas notes.
All of that can be done at that moment,
something that doesn't require energy.
And it'll probably make us sleepy again.
Of course.
Probably not, and nothing happens.
Instead of fighting with the fact that I can't sleep,
I get up and do something productive.
Because it will give us more anxiety
to amplify, amplify, amplify.
Of course.
Because it's night time, the brain works at night.
We don't have the prefrontal cortex,
we don't have logical thinking at night.
So, it's just anxiety thinking.
I can't sleep.
Survival.
It gets worse.
And that's where anxiety attacks come from.
And at night, there are people who ask us here,
hey, before I go to sleep,
do I get anxiety attacks?
Or do I wake up at night with anxiety attacks?
That's where you can do these sleep hygiene jobs,
where this kind of tasks that you already know
that at night they'll come to your head,
hey, the morning pending and so on,
schedule them at an earlier time to work on them.
And they're simple tools,
like making a list, like the super list
of the pending ones.
If you leave it there, you don't leave it in your head.
So, yes, there are ways.
Time is running out, but quickly,
Aregice, Are says, talk a lot about insomnia,
but what happens if you sleep a lot?
If you can sleep all day, is that normal?
Sleep all day?
That's called hypersomnia.
And in fact, we shouldn't be sleeping
never less than six hours, never more than ten.
When we're sleeping more than ten,
we have to pay a lot of attention.
There's probably a metabolic background
or other dreams that can be fixed too.
Does it steal energy to sleep too, Nina?
Yes.
I mean, sleeping too much speaks to us.
The symptoms are a way the body speaks.
So that's another symptom of something
happening in the background, because it's not normal.
Okay, perfect.
Well, we say goodbye.
Dr. Nina Garza, I follow you on Instagram
and I love your content,
but tell people where to follow you,
where to find you, where to consult with you.
Thank you very much.
On the networks you can find me as
dra.ninagarza, by Dr. Nina Garza,
on all the networks, I think.
And for consultations, I'm at the Sambra Noelion Hospital
on the 5th floor as part of the Health for Life team.
There you can find me too.
And on your Instagram you can ask where to find me.
On Instagram you can also make appointments
and you can also ask questions of other types.
We put boxes and we ask questions in the air and so on.
Okay, perfect.
Dr. Raúl Martínez, where can we find you?
Where can we consult with you?
I'm also on almost all social networks except Facebook
like sleeplab.mx, like laboratory, sleep in English.
Sleep, like S-L-E-P.
Correct.
sleeplab.mx.
And so you can find me on the internet,
especially on Instagram, because there I like to have
a lot of interaction with people in the Instagram community.
And you have a team that helps people to sleep better,
to solve their problems.
Yes.
Or are you alone?
Basically, I'm alone.
You're alone, so I'm the team.
He opened the doctor's eyes.
You have a team, you say, yes, my right hand, my left hand.
A little bit of time, a little bit of patience and nothing else.
Of course.
And you're also at the Sambra Noelion Hospital.
I'm also at the Sambra Noelion Hospital,
which is the one that Dr. Anina has.
Perfect.
It's a low floor, there for those who need it in TecSalud.
Thank you.
We say goodbye.
You will be meeting Daniel de Turbide here in Radio Fórmula.
We thank Ana Seguros, who has received us here in her office.
Tomorrow we will continue broadcasting to radio and TV
here in Monterrey.
And the topic of tomorrow is the investments in a couple.
Time is very important.
And making money takes time.
It's not easy to make money, right?
But what do we do with money and how do we invest it in a couple?
Money also has time in a couple.
We will discover that tomorrow.
We will continue here in Monterrey, Nuevo León, broadcasting live
from our station, Anfitriona, 89.3 FM, 1030 M, Radio Fórmula, Monterrey,
for all of Mexico and the world.
Thank you.
See you tomorrow.
Have a good time.
Bye.
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