September 10, 2021 Shima Shimizu

ABOUT YOUR SLEEP | SWINGING BACK INTO ACTION EP.01

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)

- Email: Haruko.fnp@gmail.com

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.

Filed in: Blood Sugar Management, Gut Health

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ABOUT YOUR SLEEP | SWINGING BACK INTO ACTION EP.01