Necesitamos descansar

WEBVTT

1
00:00:00.280 --> 00:00:08.119
Bombax, why the affective relationships I
have are not stable. I like assertiveness

2
00:00:08.119 --> 00:00:14.519
because it invites us to prudence that
what should motivate our word is always love.

3
00:00:16.600 --> 00:00:23.079
This and that is already the basis
for going out to conquer many goals,

4
00:00:23.640 --> 00:00:30.000
to fight, to give a better
version and enjoy life fully. You

5
00:00:30.120 --> 00:00:44.719
know we need to learn to rest, to sleep well, because these two

6
00:00:44.759 --> 00:00:55.280
experiences are fundamental to maintaining good physical
and mental health. We need to disassemble

7
00:00:56.240 --> 00:01:03.920
that story that being productive means getting
little sleep or always working. That'

8
00:01:03.000 --> 00:01:14.000
s not true. All human beings
need to sleep, rest and be able

9
00:01:14.079 --> 00:01:21.719
to live a restorative process that is
fundamental to our body and mind. Well,

10
00:01:21.840 --> 00:01:27.040
we know from what we have studied
that when the human being sleeps,

11
00:01:29.079 --> 00:01:37.560
the body is repaired at the cellular
level, the brain processes information and you

12
00:01:37.680 --> 00:01:46.040
know that memories are consolidated and the
immune system is also regulated. Therefore,

13
00:01:46.359 --> 00:01:53.000
it is necessary to sleep and sleep
long enough, because I also find stories,

14
00:01:55.359 --> 00:02:00.760
sometimes legendary, sometimes fruitless, of
people who have physical and mental illnesses

15
00:02:01.280 --> 00:02:12.000
who have to sleep little. I
remember someone who' s a great businessman

16
00:02:12.039 --> 00:02:16.479
who used to call me alberto with
three hours of sleep. I have allowed

17
00:02:16.560 --> 00:02:23.439
myself to doubt that. I think
the amount of sleep needed is between seven

18
00:02:23.599 --> 00:02:30.400
and nine hours and hopefully at night. I know it varies according to age?

19
00:02:30.840 --> 00:02:38.879
I know it varies according to individual
characteristics, but in general, medicine

20
00:02:38.439 --> 00:02:46.439
tells us that it takes between seven
and nine hours of sleep to be able

21
00:02:47.039 --> 00:02:55.639
to repair what we have spent the
energies we have invested hear. Now you

22
00:02:55.719 --> 00:03:05.400
need quantity and quality. In bed. It cannot be an interrupted dream,

23
00:03:06.280 --> 00:03:14.319
a low quality dream, because this
generates negative effects. It is quite possible

24
00:03:14.319 --> 00:03:21.919
that, although we sleep nine hours, if we sleep them with a low

25
00:03:22.039 --> 00:03:29.000
quality, surely we will get tired
tired as if we hadn' t slept

26
00:03:29.000 --> 00:03:36.039
the truth. I really like the
metaphor Dr Carlos Jaramillo uses in his antistress

27
00:03:37.159 --> 00:03:45.360
book. He' s a functional
doctor I like to read and listen to.

28
00:03:45.599 --> 00:03:52.639
It sets a simple but powerful example. He says that if we have

29
00:03:52.800 --> 00:04:00.439
a cell phone, then at some
point we have to put to charge the

30
00:04:00.520 --> 00:04:05.840
battery of that cell phone, because
if it is not going to be able

31
00:04:05.840 --> 00:04:09.599
to provide us with the service we
expect, the charge will run out,

32
00:04:09.599 --> 00:04:13.719
because nothing. So it happens with
us, so it happens with our body

33
00:04:13.800 --> 00:04:18.360
and with our mind. We have
to create a space for it to recharge,

34
00:04:18.759 --> 00:04:26.079
for it to repair, for it
to rest and be back in its

35
00:04:26.160 --> 00:04:31.680
proper functions. When we wonder what
the benefits of sleeping are, well,

36
00:04:32.600 --> 00:04:40.079
we find at least four. There' s an improvement in the immune system.

37
00:04:41.079 --> 00:04:47.680
Yes, a proper dream strengthens our
defense system and that makes us somehow

38
00:04:48.399 --> 00:05:00.560
attentive to possible diseases, which has
a preventive function. The second benefit is

39
00:05:00.600 --> 00:05:06.319
that good sleep reduces the risk of
mental disorders such as depression, such as

40
00:05:06.319 --> 00:05:14.160
anxiety, such as stress. The
third benefit is posed by cognitive function.

41
00:05:15.560 --> 00:05:19.600
The dream. It improves concentration,
improves memory, improves performance, because we

42
00:05:20.279 --> 00:05:28.040
can rest and when we rest we
can recover our functions. And, of

43
00:05:28.040 --> 00:05:32.759
course, the fourth benefit I find
in what I have been reading and emphasizing

44
00:05:33.199 --> 00:05:40.040
is physical health, because a good
rest is always related to a lower risk

45
00:05:40.079 --> 00:05:47.720
of cardiovascular diseases, diabetes, obesity. So it' s important for us

46
00:05:48.560 --> 00:05:58.160
to be clear that we need to
sleep well to rest Hey, because if

47
00:05:59.000 --> 00:06:03.160
it doesn' t work, it
doesn' t, it doesn' t

48
00:06:03.720 --> 00:06:05.160
end up doing us much harm,
it ends up causing us pain. We

49
00:06:05.199 --> 00:06:14.680
must always think of the Circadian circle. Each one has to know what is

50
00:06:14.680 --> 00:06:20.040
that natural cycle of physical, mental, and behavioral changes that we experience throughout

51
00:06:20.040 --> 00:06:26.000
the twenty- four hours. Then
we need to know at what point we

52
00:06:26.079 --> 00:06:30.920
are most productive and at what times
we should be in function of rest.

53
00:06:31.639 --> 00:06:39.439
I particularly can' t work at
night the times I' ve had to

54
00:06:39.519 --> 00:06:43.720
get up early because I' m
writing a text. I feel I don

55
00:06:43.839 --> 00:06:50.360
' t produce enough, because it' s more important for me to work

56
00:06:50.399 --> 00:06:56.079
during the day, especially at dawn
and then I discover that and depending on

57
00:06:56.079 --> 00:07:00.279
that I work. We are not
machines, we are not equals and each

58
00:07:00.680 --> 00:07:06.959
one has to find his circle circadian
and from there work the same thing that

59
00:07:08.000 --> 00:07:14.399
we have to investigate that today they
call the hygiene of sleep to generate the

60
00:07:14.439 --> 00:07:18.560
conditions that allow us. I am
talking about external conditions, even physical conditions,

61
00:07:20.000 --> 00:07:25.079
which allow us to rest what is
necessary, to rest enough. Some

62
00:07:25.360 --> 00:07:30.120
advice they give is to have a
routine, go to sleep and get up

63
00:07:30.199 --> 00:07:36.079
at the same time every day so
that in some way a dynamic is generated

64
00:07:36.199 --> 00:07:42.319
in our biological clock, and that
allows us to give us a greater rest.

65
00:07:43.040 --> 00:07:49.240
Others talk about having a quiet,
cool dark environment that can facilitate that

66
00:07:49.279 --> 00:07:57.959
restful sleep. Many times we are
invited to avoid the white light, to

67
00:07:58.240 --> 00:08:03.160
avoid the light of the screens at
least one or two hours before we go

68
00:08:03.439 --> 00:08:11.000
to sleep. Also avoid stimulants such
as caffeine and alcohol consumption, especially before

69
00:08:11.040 --> 00:08:16.519
we go to bed, because that
can end up damaging our sleep, relaxing,

70
00:08:18.920 --> 00:08:24.120
meditating. In my case I do
moments of prayer. The prayer of

71
00:08:24.160 --> 00:08:26.439
the night. For me it is
fundamental, that it is always thankful,

72
00:08:26.759 --> 00:08:33.720
that it is always to put myself
in the hands of God, to calm

73
00:08:33.440 --> 00:08:39.000
myself and to enter into an attitude
of rest. They say that eating or

74
00:08:39.039 --> 00:08:46.039
doing physical activities at least two hours
before sleep will not allow us to rest

75
00:08:46.440 --> 00:08:54.279
properly. We need to learn,
sleep and sleep well. I believe that

76
00:08:54.360 --> 00:09:01.720
spirituality allows us to know that leisure
is not a sin, that, on

77
00:09:01.799 --> 00:09:07.679
the contrary, the bear is an
opportunity, that possibility to contemplate, to

78
00:09:07.759 --> 00:09:13.440
connect with the present, to be
consciously here and now it is a spiritual

79
00:09:13.519 --> 00:09:20.360
blessing that we cannot ignore, that
we cannot take away from our sight today

80
00:09:20.440 --> 00:09:28.559
from my spiritual experience, I would
like to invite you to take care of

81
00:09:28.559 --> 00:09:31.919
your dream and to allow you to
rest properly. That is caring and caring

82
00:09:33.440 --> 00:09:43.759
is our first spiritual responsibility. Cheer
up, you know.