ABOUT YOUR SLEEP

We are officially back to school! In this September, we are hoping to connect with all of you with some healthy habits and health ideas with Functional Health Nurse Practitioner, Haruko! In our first episode, we are going to talk about your sleeping habits and how it will affect your body! 

 

Get 20% off your first consultation with Haruko!

Connect and book below:

- WtsApp: 9627 3010 (To Haruko) 9850 3796 (Clinic)

- Email: Haruko.fnp@gmail.com & Info@drsusanjamieson.com

- Office landline 2523 8044

https://www.drsusanjamieson.com/functional-medicine-haruko-katsuie/

KEY TAKEAWAY FROM THE VIDEO

  • Avoid close to bedtime: ETOH, caffeine, nicotine, exercise, don’t overeat.
  • Treat your bed/bedroom as a temple. This is where you rejuvenate.
  • Get grounded. Turn off wifi router, cell phone to airplane mode, blue light/TV
  • Regular schedule
  • Write down your thoughts if your mind races
  • Relaxation: Aromatherapy, Magneisum/Epsom salt bath, 
  • Teas – valerian root, passion flower or melatonin/magnesium 
  • Get natural sunlight
  •  

  • Sleeping benefits:
  • Boost immune system by regulating the inflammatory and pro-inflammatory markers. Keeping them at bay.
  • Hormones are governed by sleep. Prevent weight gain – produce ghrelin hormones that increase appetite! & decrease leptin hormones that signals you are full. = Late night snacking! Insulin resistance which can lead to diabetes.
  • Strengthen heart – lack of sleep increases cortisol
  • Better mood & memory – clean-up & organize our memories of the day.
  • Productivity & Exercise Sharp
  • If you don’t sleep & drive  quadruple your risk for crashing. Don’t do it!
  •  

  • Apps to track you sleep or help you with your Sleep Cycle.
  • Doesn’t end there – continues until when you wake up 🡪 Make your bed.
  • Also don’t forget to seek help from your practitioner because if you’re not sleeping, it could be due to:
  • Nutritional deficiencies
  • Blood sugar imbalance
  • Stress
  • Sleep apnea
  • Heart palpitations/hiatal hernia
  • Overactive thyroid
  • Gut infections
  •  

    The Role of Sleep Hygiene in Promoting Public Health: A Review of Empirical Evidence. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4400203/

    https://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory

    https://sleepeducation.org/five-drinks-avoid-before-going-bed/

    https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep

    Plant Extracts for Sleep Disturbances: A Systematic Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7191368/

    The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/

    Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/

    Sleep Cycle App https://www.sleepcycle.com/

    https://behavioralpositivity.com/2017/06/03/may-2017-making-your-bed/

    Sleep disorders related to nutrition and digestive diseases: a neglected clinical condition. https://www.medsci.org/v18p0593.htm

    The Association Between Subclinical Hypothyroidism and Sleep Quality: A Population-Based Study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6927586/



    Information provided by this video or links are for general informational purpose only and provided in good faith. It does not substitute for direct, individual medical treatment or advice. It is the responsibility of you and your healthcare providers to make all decisions regarding your health. Foodcraft recommends that you consult with appropriate healthcare providers regarding the diagnosis and treatment of any disease or condition. Products sold on our website are not intended to diagnose, treat, cure, or prevent any disease.

     

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