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Hi, I'm Jessica Cording. I'm
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a registered dietitian health coach and author today. We're
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going to talk about sleep hygiene. And one of my pet peeves
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is to see somebody to say to get seven hours
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of uninterrupted sleep every night, but then offer
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zero Insight on how to actually do that.
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So I wanted to speak today about some of the basics of
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sleep hygiene because we know that sleep is essential
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to overall health and well-being. It's important for
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immune system function.
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Disease risk reduction weight maintenance Stress
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Management energy brain function and more.
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So practicing proper sleep
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hygiene is going to help you get the shut eye that you
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need you want to keep the room cool dark and quiet.
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Research has shown that optimal temperatures for
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sleep is somewhere around 64 to
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69 degrees. Depending what study you read if
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that sounds totally Arctic to
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you, maybe start with something like 70 and work your
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way down or you know, bring some bring some blankets or
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if you're like, well, I already keep it that temperature and I'm
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still hot consider using a fan if having a
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higher air conditioning is not an approachable
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solution, but when we get overheated, it's really
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hard to sleep.
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Also in terms of Darkness. This one is so important,
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you know, we live in a world
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today where we are surrounded by artificial light all
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day every day and well into the evening hours.
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So darkness is important because melatonin which
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is a hormone that regulates our sleep cycle.
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Sometimes you'll see that called circadian rhythm for in
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order to formula toll and levels to rise that
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need there needs to be Darkness. If we
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are exposed to bright light at night time that
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can actually suppress melatonin levels making it harder
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for you to fall asleep and stay asleep.
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This is a big reason why limiting screens is P for
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proper sleep. So what I'm
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talking about limiting screens, I'm talking things like phones laptops tablets
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TVs because even you
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watches for example, all those those screens
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with their bright blue lights that can really disrupt melatonin
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levels.
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Also wait to think about what we're looking at on those screens.
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If you're looking at the news or social
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media, these can trigger really unpleasant feelings
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of anxiety stress, you know
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Doom scrolling is definitely a thing for a lot of
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people. So I went back to men put the
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phone down. If you're gonna be reading on an electronic device,
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I wouldn't encourage an e-reader that does not
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admit light.
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Keeping the television viewing outside of the bedroom. That's
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another huge one. If you're listening to this and you're
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like no limiting screens at night is just not happening for me one workaround,
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you know, it's not a perfect solution, but
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you can try blue light blocking glasses or if
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you already wear glasses to bed. For
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example, you could get clip-on Amber lenses
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that go over your glasses. The amber light can actually help
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mitigate the effects of that blue light. So the effect
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on will be a little bit less pronounced. You can
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also shift your electronics into night mode again, not a
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perfect solution, but it definitely can help in terms
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of keeping it quiet in the sleeping environment.
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So some people need it to be completely silent to
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get restful sleep others need some kind of noise in
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the background. You're the expert on you, you know,
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if you need it to be super quiet then maybe you
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invest in earplugs or where noise canceling headphones
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to bed if that makes more sense for you or if
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you need some noise. Try a fan a white noise machine something
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to add some kind of background noise to
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make it easier for you to fall asleep and stay asleep. I sleep
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bucks Works recommend having a consistent sleep time
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and wake up time. So this is really important
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for training your brain and your
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body to recognize when it's time to power down and sleep
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and then when it's time to wake up,
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If you are someone who has a sleep schedule, that
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is all over the place.
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You know, it does not have to be going from you know
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going to bed at 2 am one day and then going to bed at
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10 pm the next day, you know, maybe you start slow with
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small changes, you know, maybe you start going to bed at 1:30 consistently
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for a week, or maybe you start going to bed at midnight
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you think about what your ideal wake up time is
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and work backwards from there.
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Seven to eight hours is recommended as the optimal amount
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of sleep. Again. You are the expert on you and
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how you function with different levels of sleep, but I
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wouldn't surprise if you notice that once you start sleeping
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enough, you will be surprised that you ever functioned on
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so much less sleep to help with getting to that.
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It's really important to give yourself. Some wine down
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time experts will recommend at least 30 minutes
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before bed where you turn down the lights in
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your home, you put the electronics away. If you
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can sleep with your phone away from your bed, I would highly recommend
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that with today's technology where we
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have you know, blue tooth and other ways of
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keeping Electronics connected, you know, you can have an alarm
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clock in your bedroom, but your phone can be
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in a totally different room. So you have lots of options or just get an
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old fashioned alarm clock if that works better for you.
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Turning down the lights at night having some kind of consistent bedtime
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routine. Maybe you do, you know your your face
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routine your skincare taking a warm shower
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or bath is also recommended.
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As when our body is exposed
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to that hot water in the evening. It sends
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a signal our brain says the signal to our the rest of our body
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that it's time to wind down. So that helps you drift off
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much better. So definitely would encourage doesn't
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have to be like washing your hair or like a long bath long shower,
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but just getting some exposure to
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that warm water can be really helpful before bedtime to soothe yourself
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into sleep. You'll also want to limit alcohol
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caffeine and heavy meals before bed a few
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different reasons. So alcohol can be
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very disruptive to our sleep cycle, you know, we might
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feel drowsy right after drinking but then
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we and maybe you've experienced this you
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wake up in the middle of the night. Your mind is raised and
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your heart is racing you are wide awake and that has a
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lot to do with the way that our body processes alcohol and it kind
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of causes the lack of a better explanation. It causes us
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to get the head a little bit in our sleep cycle and
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wake up feeling very disrupted. It's also
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a
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Hydrating and being dehydrated can actually
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impact sleep a lot. I mean it's hard to
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want it's hard to drift off right if your throat is scratchy or
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your eyes are dry. Your nose is dry.
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So definitely want to make sure that you're hydrated but
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not not overly hydrated to the point where you're running to
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the restroom every every few minutes.
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Caffeine is this is a known this one a lot of people are
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aware of, you know, having too much caffeine too close to bed can definitely
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mess with your sleep cycle because it is a stimulant with
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caffeine.
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You know, there's different recommendations out there generally speaking.
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It's recommended to cap your intake at about 400
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milligrams per day less than that. If you're sensitive
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and some people do best without any caffeine, but
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also to stop drinking caffeine, you
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know, some people will say three o'clock two o'clock.
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I told my patients noon is a good a good
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cutoff Point again. You're the expert on you and how you
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react to caffeine but definitely don't
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recommend having a regular espresso at
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dessert, you know, right before you go to bed in
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terms of why we should limit heavy meals
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right before bed. That's because of our body
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is working really hard to digest a heavy meal that can
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disrupt sleep as well that said it's
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definitely okay. If you need a bedtime snack to eat something like
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before bed.
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But I would recommend giving yourself at
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least an hour between your last seating occasion and lying down
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just to help prevent any potential reflux or
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discomfort in the process.
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There are actually certain foods that can benefit sleep.
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So that's a whole other area to
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explore. So definitely, you know looking at foods that are
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going to be easily digested and provide nutrients that support restful sleep
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can be helpful for you.
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And sometimes I'll get questions about supplements before
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bed. You know, what's okay to take with not okay to
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take so for people who are on who are
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already taking a calcium supplement, you know bedtime might
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be a great time to take that because calcium does have a calming
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effect on the nervous system and magnesium. This
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is another great one for Sleep, especially if
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you suffer from Nighttime anxiety, or you get kind
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of tense at night clenching your
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jaw that kind of stuff magnesium is in a sense
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Nature's muscle relaxer. So if you are taking
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a magnesium supplement for whatever reason a great
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time to take it would be bedtime right before bed. So that's another
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one that we do have some good research on magnesium for restful
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sleep again, that's just scratching the surface. I would
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say if you want to talk more about supplementation and nutrition
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for promoting sleep definitely talk
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to your health care provider about that.
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But let's speak for a few moments about what to do
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if you can't sleep because I hear this from patients and
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clients all the time, which is you know, they they can
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fall asleep easily but staying asleep is the hard
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part. So if that's you you are not alone, so it's
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a very common issue. So there's a
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few things to explore like what might be behind the
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reason that you have a hard time getting back to sleep. You
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know, are you in physical pain or you uncomfortable? So
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the room too hot or if they're noise that things like you up
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is there light or you have a lot on your mind? These are
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all examples of things that can disrupt our sleep.
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Most Sleep Experts will recommend that if
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you're having trouble sleeping get out of bed after about 15
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to 20 minutes and go do something soothing in another
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room. So that might be you know, reading a book
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doing a puzzle. I don't know
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organizing a drawer, you know calming soothing activities. No
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daytime stuff not like watching TV you're
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doing your taxes or you know working on things that
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are going to be simulating the brain.
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And this different schools of thought on this many sleepeth Brooks
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were recommend avoiding eating if you're up during the night because that is
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going to kick the body into working hard
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to digest what you're eating. But if you
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are lying awake and your stomach is growling so much that you
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are having a hard time falling asleep than yes, then you should
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eat something. So let your body be your guy with that
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one. And if you find that you have a lot on your mind in the
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middle of the night, this is very common. It's
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Pretty frustrating how thoughts that won't even register at
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say 3pm come 3 AM. They are loud.
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It's like your head is lit up like a like a house, you
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know, and I think that if you've got a lot on your
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mind doing some journaling can be incredibly helpful
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you could do that before bed. If you
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want to do it just a brain dump get all the stuff on the page and put
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it aside before you lay down at night or if
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you wake up at night and you're having racing thoughts
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again writing that down can be incredibly soothing
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and disrupt that anxiety Loop. So to
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speak that our thinking tends to get on in the middle of the night. And lastly
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if you're struggling talk to your doctor, you know, there are
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sleep specialists with training and expertise to
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really help you understand the root causes of sleep
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disturbance and help you come up with a plan that works
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for you again. I'm just recording register dietitian health
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coach and author. Have a wonderful day.
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