10 WAYS to PUT A STOP To Bad Sleep Destroying Your Blood Sugars!
Summary
TLDRThis video offers holistic tips to combat insomnia and improve sleep quality without side effects. It covers sleep hygiene, the importance of sunlight, avoiding stimulants, and establishing a relaxing bedtime routine. It also touches on the benefits of exercise, the role of supplements, and the ideal sleep environment. The video emphasizes the effectiveness of cognitive behavioral therapy for insomnia (CBT-I) over medications and suggests natural sleep aids like tart cherry juice and melatonin, warning against the long-term use of antihistamines due to potential dementia risks.
Takeaways
- 😴 Disturbed sleep can have negative impacts on daily life, affecting memory, concentration, mood, and even leading to serious health issues like depression, obesity, type 2 diabetes, heart disease, and high blood pressure.
- 🌞 Good sleep hygiene involves getting sunlight during the day, avoiding napping, caffeine, nicotine, alcohol, and heavy workouts or large meals before bedtime.
- 🛌 Establishing a relaxing bedtime routine and maintaining a consistent sleep schedule can help improve sleep quality and reduce the time spent tossing and turning in bed.
- 🚫 Reducing screen time before bed, including avoiding the use of phones, tablets, and computers, can help prepare the mind for sleep.
- 🥛 Drinking warm milk, herbal tea, or tart cherry juice before bed may help promote sleep, although scientific evidence varies.
- 🏃♂️ Regular exercise can improve sleep quality, but it's important to avoid strenuous workouts close to bedtime to prevent overstimulation.
- 💊 Supplements like lemon balm, hops extract, chamomile, valerian root, passionflower extract, GABA, tryptophan, and melatonin may help with sleep, but it's recommended to check out specific sleep support blends for a combination of these ingredients.
- 🌡 Keeping the bedroom cool, especially for those experiencing menopause, can aid in better sleep, and using a flashlight instead of turning on lights during the night can reduce sleep disruption.
- 🛌 Cognitive Behavioral Therapy for Insomnia (CBT-I) is an effective, low-risk treatment for insomnia that can be more beneficial than medication in the long term.
- 💤 Brief Behavioral Therapy for Insomnia focuses on the behavioral components of sleep improvement, such as sleep restriction and stimulus control, and can be a more convenient alternative to medication.
- 💊 Over-the-counter sleep aids may have limited evidence supporting their use and can come with side effects, so natural remedies and good sleep hygiene practices are recommended.
Q & A
What are the potential negative effects of disturbed sleep on daily life and health?
-Disturbed sleep can lead to a lack of energy, impaired memory, concentration, and mood during the day. It can also increase the risk of serious health issues such as depression, obesity, type 2 diabetes, heart disease, and high blood pressure.
What is insomnia and how does it manifest?
-Insomnia is a complex sleep disorder characterized by poor sleep quality or frustration with sleep quantity. It can affect people of all ages but tends to increase with age and affects women more than men.
Which factors can contribute to sleepless nights besides physical issues?
-Factors such as medical disorders, neurodegenerative disorders, psychiatric problems, and the use of certain medications and substances like caffeine, alcohol, glucocorticoids, diuretics, and antidepressants can contribute to sleepless nights.
What are some daytime habits recommended for better sleep hygiene?
-Getting adequate sunlight, avoiding napping, and steering clear of substances like caffeine, nicotine, and alcohol can improve sleep hygiene. Additionally, avoiding intense workouts or overeating before bedtime is advised.
What should be part of a bedtime routine to promote relaxation?
-A bedtime routine should include a chill and fun activity that lasts for about half an hour, signaling to the mind that the bed and bedroom are for sleep. The bedroom environment should be quiet, dark, and consistent with regular bedtime and waking times.
Why is it advised to avoid screen time before bed?
-Screen time, including the use of TVs, computers, tablets, and phones, can disrupt sleep due to the blue light emitted, which can interfere with the body's natural sleep-wake cycle.
What are some natural drinks that might help with sleep?
-Some natural drinks that may aid sleep include warm milk, chamomile tea, and tart cherry juice. These are believed to help with sleep due to their content of certain chemicals and lack of caffeine.
How does exercise impact sleep and what is the recommended timing for exercise before bedtime?
-Moderate to vigorous exercise can improve sleep quality by promoting deep sleep. However, it's recommended to avoid exercise within two hours of bedtime as it can release endorphins and increase body temperature, potentially making it harder to fall asleep.
What are some supplements that can help with sleep and where can they be found?
-Supplements such as lemon balm, hops extract, chamomile, valerian root, passionflower extract, GABA, tryptophan, and melatonin can help with sleep. They can be found in sleep support blends like the one offered at sugarmds.com.
What is the recommended room temperature for optimal sleep and why?
-The ideal room temperature for sleep is between 65 and 72 degrees Fahrenheit. This cooler temperature helps the body's natural sleep process and can be particularly beneficial for those experiencing menopausal hot flashes.
What is CBT-I and how does it differ from over-the-counter sleep aids?
-CBT-I, or cognitive-behavioral therapy for insomnia, is a therapeutic approach that combines cognitive therapy, educational interventions, and behavioral interventions to address sleep problems. Unlike over-the-counter sleep aids, which may have limited evidence and potential side effects, CBT-I has a low risk of side effects and is considered a first-line treatment for insomnia.
Why should one be cautious about using over-the-counter sleep aids and what is an alternative?
-Over-the-counter sleep aids may have limited evidence supporting their use and can cause side effects such as anticholinergic side effects and daytime sleepiness. An alternative is melatonin, which has a more favorable side effect profile and may help regulate circadian rhythm disruptions.
Outlines
🌙 Sleep Improvement Techniques
This paragraph discusses the negative impacts of disturbed sleep on daily life and health, including memory, concentration, mood, and the risk of serious health issues such as depression, obesity, diabetes, heart disease, and high blood pressure. It introduces natural fixes to improve sleep quality and mentions the importance of sleep hygiene, such as getting sunlight, avoiding naps, caffeine, nicotine, alcohol, and heavy meals before bedtime, as well as establishing a relaxing bedtime routine and maintaining a consistent sleep schedule. The paragraph also advises against screen time before bed to ensure better sleep.
🥛 Dietary and Lifestyle Tips for Sleep
The second paragraph focuses on dietary and lifestyle recommendations for improving sleep. It suggests avoiding alcohol and considering alternatives like warm milk, herbal tea, or tart cherry juice, which may help with sleep due to their potential effects on sleep hormones and receptors. The paragraph also highlights the benefits of moderate exercise for promoting deep sleep but warns against exercising too close to bedtime due to the stimulating effects of endorphins and increased body temperature. Additionally, it mentions various sleep supplements and their ingredients, such as lemon balm, hops extract, chamomile, valerian root, and melatonin, which may contribute to better sleep quality.
🌡 Sleep Environment Optimization
This paragraph emphasizes the importance of maintaining an optimal sleep environment. It suggests keeping the bedroom cool, especially for those experiencing menopausal hot flashes, and using breathable fabrics for bedding. The paragraph also advises against using bright lights during nighttime bathroom visits, recommending the use of a flashlight to avoid disrupting sleep. Furthermore, it touches on the potential of cognitive-behavioral therapy for insomnia (CBT-I) as an effective, low-risk treatment option that can be pursued through various formats, including individual or group therapy, online modules, or written materials.
💊 Caution with Over-the-Counter Sleep Aids
The final paragraph warns against the overuse of over-the-counter (OTC) sleep aids, such as anticholinergics and antihistamines, due to limited evidence supporting their effectiveness and potential side effects, including increased risk of dementia with long-term use. It highlights the preference for natural remedies and the potential benefits of melatonin, especially for older adults, in combination with good sleep hygiene practices. The paragraph concludes by encouraging viewers to subscribe to the channel and newsletter for personalized sleep recommendations and to navigate the world of sleep aids with caution.
Mindmap
Keywords
💡Insomnia
💡Sleep Hygiene
💡Caffeine
💡Melatonin
💡CBT-I
💡Diuretics
💡Antidepressants
💡Chamomile Tea
💡Tart Cherry Juice
💡Lemon Balm
💡Valerian Root
Highlights
Disturbed sleep can lead to a decline in cognitive functions such as memory, concentration, and mood, and increase the risk of serious health issues like depression, obesity, type 2 diabetes, heart disease, and high blood pressure.
Natural fixes can improve sleep quality and help overcome sleep problems without side effects.
Insomnia is a complex health problem that can affect sleep quality and quantity, and is more common in women and as people age.
Medical disorders and substances like caffeine, alcohol, and certain medications can contribute to sleepless nights.
Sleep hygiene is crucial for healthy sleep, including getting sunlight, avoiding napping, and managing stimulants and heavy meals before bedtime.
Establishing a relaxing bedtime routine and maintaining a consistent sleep schedule can improve sleep quality.
Limiting screen time before bed can help prevent sleep disruption.
Consuming certain drinks like warm milk, herbal tea, or tart cherry juice may aid sleep for some individuals.
Exercise can improve sleep quality, but the timing of workouts should be considered to avoid stimulating effects before bedtime.
Supplements containing natural sedatives and sleep aids like lemon balm, hops extract, and valerian root can support better sleep.
Maintaining a cool sleeping environment and using breathable fabrics can help, especially for those experiencing menopause.
Using a flashlight instead of turning on lights during a nighttime bathroom break can minimize sleep disruption.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is an effective, low-risk treatment that can improve sleep without medication.
Brief Behavioral Therapy for Insomnia focuses on behavioral components and can be a more accessible and efficient approach.
Over-the-counter sleep aids have limited evidence supporting their use and may come with side effects, including increased risk for dementia with long-term use.
Melatonin, a natural hormone, can help regulate sleep-wake cycles with fewer side effects compared to other sleep aids.
Combining melatonin with good sleep hygiene practices can be more effective than relying solely on supplements.
Transcripts
amazing tips for better sleep that
actually works without side effects it's
a holistic way of treating sleep
problems Disturbed sleep can turn into a
nightmare that haunts you during waking
hours not only does it have you dragging
the next day it can also negatively
affect your perer like qualities such as
memory concentration and
mood if that wasn't enough Disturbed
sleep can also put you at risk for some
seriously heavy hitting health issues
like depression obesity type 2 diabetes
heart disease and high blood pressure
but fear not my Slumber seeking friend
there are some easy natural fixes that
can improve your sleep and and help you
concure your dreams once again you will
be sleeping like a baby minus the crying
and the need for a diaper change in no
time so watch the entire video all right
you got a deal let's get started on this
video baby before we start remember to
subscribe to our channel here on YouTube
and to our newsletter at sugar mds.com
for personalized recommendations now
let's talk about insomnia the pesky
sleep monster WS Havok on your peaceful
Slumber it is a complex health problem
that shows up as poor Sleep Quality or
frustration with sleep quantity
wrestling with the Sunman or playing a
NeverEnding game of Catch Me If You Can
with sleep and guess what it is not just
a problem for night alls but it tends to
strike as we age
hitting the ladies more than the gents
unfortunately but wait there is more it
is not only our bodies that are
responsible for the sleepless
nights oh no the medical disorders like
heart problems we call them
cardiopulmonary issues in medicine
neurod degenerative disorders like nerve
problems psychiatric problems also snet
away our precious sleep time and if that
wasn't enough those sneaky
culprits what are they
medications substances like caffeine
alcohol
glucocorticoids diuretics
anti-depressants they love to join the
insomnia party and make sure we stay up
all night long so next time you find
yourself tossing and turning cursing the
Sleep Gods remember that insomnia is a
tricky Beast with many
disguises but fear not there are ways to
defeat it and reclaim your peaceful
sleep let's talk about some sleep
hygiene first first things are first
right important part of healthy sleep
all right so here is a funny and
engaging version for
you let's tackle those sleep habit of
yours shall we here's what you should be
doing during the day make sure you get
your fair share of sunlight now you
don't have to move to Florida with me
but no napping my friend and remember
avoid anything that may cause your
beautiful sleep to get all jumbled up
think caffeine nicotine alcohol cedo
fedrin when you get a cold right and
please no hardcore workouts or stuffing
your face with too much food before
bedtime and lastly let's keep the
emotions in check save those upsetting
activities or conversations with your
spouse or whoever for another time and
now when it's time or it's bedtime get
ready for some serious relaxation
establish a chill and fun bedtime
routine that lasts for a good half an
hour and hey it is for some Association
let your mind know that the bed and the
bedroom are dedicated to sweet sweet
slumber
keep things quiet and dark in that
sacred sleeping space of yours and of
course consistency is key try your best
to stick to a regular bedtime and waking
up time we don't want you tossing and
turning for more than 20 minutes in that
bed of yours and don't spend more than
eight hours total in bed all right
that's it and one last thing ditch that
screen time I hope you're not watching
me at 2:00 in the morning right now no
TV no computer or tablet or phone that's
right it is just you and your dreams
tonight I hear you saying I need
something to drink before hitting the
hay well hold off on the booze it messes
with your sleep instead how about some
warm milk unless you're a diabetic or
something but the better come a meal tea
or some tart cherry juice now there is
not much scientific evidence that this
will work or these drinks will work for
everybody but hey no harm in giving them
a shot because it works for a lot of
people now Legend has it that warm milk
has these Nifty chemicals that mimic the
effects of trofan on the brain you know
trytophan it's like brain's VIP ticket
to the Sleepy Zone as it helps produce
serotonin
which gets the sleep wake party going
and come on me it's got some awesome
flavonoids that apparently give a little
hello to that bzo diapian receptors like
ambian or some other long acting bz OFA
Pines like xan act a short acting one
but teach them because chamomile tea
hits the same receptors they're like
bouncers of sleep wake transition plus
no caffeine like those sneaky green tea
or o gray varieties avoid them now there
is more tart cherry juice might just
help with melatonin production and keep
your sleep cycle in check so give these
nighttime Elixir a whirl and see if they
work for your sleep magic and cheers to
a good night's rest all right listen up
folks let me tell you a little secret
all right exercise is not just good for
your body but it also works wers for
your sleep and here's the best part
scientists still scratching their heads
trying to figure out exactly
why they're supposed to be smart right
what are they doing well what we do know
is that the moderate Arabic exercise
gives you more of that delicious deep
sleep we all crave but hey timing is
everything you got to be smart about it
now arobic exercise releases pretty cool
chemicals called endorphins and they are
like a little Energizer bunnies that
keep you wide
awake no wonder you feel like a
superhero after a good run and hold on
there is more exercise can even heat up
your body's engine and yeah that spike
in your core body temperature sends a
signal to your body it is time to
kickart the day so if you are tossing
and turning at night try avoiding a
workout within two hours of
bedtime now let's get out of there and
break a sweat shall we your body and
sleep will thank you later my friends
and when it comes to getting a good
night's sleep there are also some
supplements that if you're wandering
that if I'm going to talk about they can
actually snooze like a champ imagine a
delightful blend of lemon balm hops
extract chamomile valerian root passion
flour extract Gaba L tryptophan and some
melatonin like for example lemongrass
balm acts as a natural sedative making
your muscles relax while the chamomile
reduces stress levels and brings on the
sleepiness and and let's not forget
about valerian root it is an ancient
remedy for insomnia and a key ingredient
in sugar MD sleep support blend which is
if you're interested you should check
out sugar mds.com for that amazing sleep
support capsules that contain all of
these goodness in one I can say goodbye
to tossing and turning and you can say
hello to sweet
dreams all right listen up folks when it
comes to keeping your cool you have got
to play it smart picture this the ideal
temperature for your thermostat is
between 65 and
72° but hey you're not none yet now
let's talk about the ladies who are
going through
menopause and have those lovely hot
flashes ladies listen
closely make that room as cool as an ice
cube and slip into some comfy cotton and
breedable fabrics before hitting the hay
trust me you will thank me later and
picture this it is the dead of night and
you have got the sudden urge to go but
wait before you reach for that light
switch hold on did you know that the
light from your smartphone can mess with
your sleep it is true but here is the
thing it's not just your phone that's
the culprit your bathroom your bathroom
light can also be a sleep disruptor so
what's the solution you ask right well
the latest recommendation is to grab
yourself a trusty
flashlight yep that's right embrace your
inner adventure and use that flashlight
instead of turning those all the lights
on besides being a cool and mysterious
way to navigate through the Darkness I
hope you don't get shut at Night by your
husband going to the restroom thinking
that there's a teeth in the house but it
also causes last visual disruption for
everybody and here's a little heads up
if you do end up waking for a late night
bathroom break Don't Panic if it takes
you a while to doze off again it is
totally normal so next time you are
faced with the Dilemma of answering
Nature's call in the middle of the night
remember to keep it dark and use that
handy fleslight and give yourself a
little extra time to drift back off to
Dreamland all right there so when it
comes to battling insomnia after trying
all of the above remember a little
something called cbti which is cognitive
behavioral therapy intervention it is
the way to go sometimes it's like the
superhero of therapies but first line of
defense before any medication this
Powerhouse treatment involves a mix of
cognitive therapy to teckle those pesky
beliefs and expectations about sleep or
educational interventions like sleep
hygiene tips and some behavioral
interventions to top it all off we are
talking about sleep restriction therapy
stimulus control therapy even relaxation
techniques now
CBT comes in different flavors too so
you can get it through through
individual or group therapy you can get
online modules or even good old written
materials and here's the best part CBT
totally outshines those medication
driven approaches and rocks
alow risk of side effects now if you
want a more streamlined version of cbti
treatment we have got something for you
it's called brief behavioral therapy for
insomnia as the name suggests it is a
quick and efficient approach that zeros
in on the behavioral
components now we are talking about
sleep restriction stimulus control and
sleep hygiene we talked about some of
these before right but some of these has
to be addressed by professionals like
counselors or
psychiatrists it's like a shortcut to
better sleep and so much more convenient
than popping those pills now that's what
I call Value guys so let's talk about
the world of over the-counter
medications for insomnia so that's the
you know these are like the sneaky
little things we often reach for when
counting sheep just one cut it and we
think that they will help us like we
have got anticholinergics or
antihistaminic medications like your
lovely Unisom zil tyol PM Advil PM or
badril the let goes on but hold your
horses because evidence supporting the
use of these sleep aids is about as
limited as one night only Broadway show
the American Academy of sleep medicine
even found no evidence to recommend any
of the over counter medications due to
the pesky anti-colic side effects and
daytime sleepiness that will just won
quit now listen up folks even though
they are called as OTC oh my God over
the counter right it's easy these bad
boys are still medications so why not
try some natural remedies we have
already discussed right you know the
ones that won't make you question Your
Existence the next day plus here's an
eye opener for you there is a growing
bud of evidence linking long-term
anticolic use to an increased risk for
dementia yeah X nobody wants that now
I'm not playing the age card here but
older adults might want to steer clear
of
antihistaminics why well because the
risk for side effects is so magnified in
our experienced crowd but fear not my
friends because we have a glimmer of
hope called melatonin right this little
wander might just help fix those pesky
Circ and Rhythm disruptions with a much
more favorable side effect profile than
our previous contenders like the oun
medications and that's why in the sugar
MD sleep support at Sugar mds.com we
combine different herbs to help you
instead of overloading you with one
single thing like most of the time
melatonin itself will not work by itself
so it's good to have a habit of
combining getting your sleep hygiene
together everything right and I must
confess the data supporting the efficacy
of melatonin is not the best but
sometimes you just got to take a leap of
faith right so dear followers when it
comes to over the-counter sleep aids
again tread lightly and know your
options and remember a good night's
sleep is worth it is weight in
gold so let's navigate this complex
world of sleep sleep aids with caution
shall we and that's it thanks for
watching Remember to subscribe to our
Channel and our newsletter for
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