#75Hard Day 58: The Impact Of Sleep + Sleep Hygiene {Vlog}

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▶️ Most of us have felt the impact of a night of poor sleep in the way of mood, energy, and even choices in food. ▶️ A chronic lack of sleep / poor sleep quality impacts our health and even weight in ways we might not recognize. ▶️ From an alteration in circadian rhythm to an impact on hunger hormones, the effects of poor sleep / poor sleep hygiene are no joke. ▶️ Research has even shown that one night of sleep deprivation translates to decreased function on par with blood alcohol levels being above the legal limit. One missed night of sleep can make you as dangerous a driver as someone who could be prosecuted for DUI. ▶️ See this post for more on how to prioritize sleep: https://whatcanbegained.com/2019/06/01/giveme30habitproject-06-01-19-electronic-curfew/ ▶️ Sleep hygiene refers to the habits and practices which promote a good sleep regimen and good quality sleep. ▶️ Getting sunlight or using a light therapy box at the beginning of the day helps to set your circadian rhythm. ▶️ Avoiding artificial light and blue light from devices in the evening, especially in the hours leading up to bed also helps to stimulate natural melatonin production. Use f.lux or blue light blocking glasses if needed to offset screen time. ▶️ Try to avoid overstimulating activities later in the evening. Instead do something like take a warm bath or reading to calm your mind and prepare for sleep. ▶️ Make sure that your bedroom is nice and cool and all light sources are blocked out if possible. ▶️ Supplements can be used as needed, but should be a last resort. They can be very helpful to adjust to different time zones when traveling. ▶️ Magnesium (the glycinate formulation is well tolerated for those with sensitive GI) and helps to relax you. ▶️ Melatonin helps to make you sleepy, but also helps promote circadian rhythm function. I do not advise using it on a long-term basis as it will shut down your body’s production of melatonin. Use microdoses rather than large doses. It is good for travel due to effects on circadian rhythm. ▶️ Herbal teas like @yogitea bedtime has herbs that promote relaxation and sleepiness. ▶️ Continued in the comments👇🏼

A post shared by Kaci Cheeseman, PA-C, MPH (@cheesegirlpa) on

#75Hard Day 58: The Impact Of Sleep + Sleep Hygiene

▶️ Most of us have felt the impact of a night of poor sleep in the way of mood, energy, and even choices in food.
▶️ A chronic lack of sleep / poor sleep quality impacts our health and even weight in ways we might not recognize.
▶️ From an alteration in circadian rhythm to an impact on hunger hormones, the effects of poor sleep / poor sleep hygiene are no joke.
▶️ Research has even shown that one night of sleep deprivation translates to decreased function on par with blood alcohol levels being above the legal limit. One missed night of sleep can make you as dangerous a driver as someone who could be prosecuted for DUI.
▶️ See this post for more on how to prioritize sleep.
▶️ Sleep hygiene refers to the habits and practices which promote a good sleep regimen and good quality sleep.
▶️ Getting sunlight or using a light therapy box at the beginning of the day helps to set your circadian rhythm.
▶️ Avoiding artificial light and blue light from devices in the evening, especially in the hours leading up to bed also helps to stimulate natural melatonin production. Use f.lux or blue light blocking glasses if needed to offset screen time.
▶️ Try to avoid overstimulating activities later in the evening. Instead do something like take a warm bath or reading to calm your mind and prepare for sleep.
▶️ Make sure that your bedroom is nice and cool and all light sources are blocked out if possible.
▶️ Supplements can be used as needed, but should be a last resort. They can be very helpful to adjust to different time zones when traveling.
▶️ Magnesium (the glycinate formulation is well tolerated for those with sensitive GI) and helps to relax you.
▶️ Melatonin helps to make you sleepy, but also helps promote circadian rhythm function. I do not advise using it on a long-term basis as it will shut down your body’s production of melatonin. Use micro doses rather than large doses. It is good for travel due to effects on circadian rhythm.
▶️ Herbal teas like @yogitea bedtime has herbs that promote relaxation and sleepiness.
▶️ Kava if liver function is normal can be used short term for relaxation.
▶️ Gaba calm from Metabolic Effect is another good herbal.
▶️ I forgot to mention CBD in the video, but this can also help. I prefer gummies as the oils tend to have side effects like nausea. I like @cbdmd.usa.

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