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Simply Healthy E4: Sleep
Manage episode 210618047 series 2363511
Epigentics
Cortisol and weight gain
Increase hyperphagia and increase energy intake
and reduced energy expenditure
Increases insulin resistance
Increase risk of: accidents, type 2 diabetes, weight gain, coronary heart disease, stroke and cancer
Depression (alterations in serotonin)
Increases chronic inflammation
Dementia, cognitive decline
Finish by discussing strategies for better sleep
- Start a routine for bedtime. Drink a glass of water Charge your phone in another room (I use the bathroom) Stop watching TV/using computer an hour before bedtime. Get your tv out of your bedroom Wear blue light blocking glasses several hours before bed Never do anything but sleep and sex in your bedroom
- No TV in bedroom (oh but I like to watch a show… GROW UP AND GET BETTER SLEEP!)
- Share that our room does not have clothes, or any other things but a bed and nightstands.
- This includes alcohol, many medications including sleep medications.
If you want to read more, you should check out The Sleep Revolution, by Arianna Huffington.
https://www.amazon.com/Sleep-Revolution-Transforming-Your-Night/dp/1101904003
100 episodes
Manage episode 210618047 series 2363511
Epigentics
Cortisol and weight gain
Increase hyperphagia and increase energy intake
and reduced energy expenditure
Increases insulin resistance
Increase risk of: accidents, type 2 diabetes, weight gain, coronary heart disease, stroke and cancer
Depression (alterations in serotonin)
Increases chronic inflammation
Dementia, cognitive decline
Finish by discussing strategies for better sleep
- Start a routine for bedtime. Drink a glass of water Charge your phone in another room (I use the bathroom) Stop watching TV/using computer an hour before bedtime. Get your tv out of your bedroom Wear blue light blocking glasses several hours before bed Never do anything but sleep and sex in your bedroom
- No TV in bedroom (oh but I like to watch a show… GROW UP AND GET BETTER SLEEP!)
- Share that our room does not have clothes, or any other things but a bed and nightstands.
- This includes alcohol, many medications including sleep medications.
If you want to read more, you should check out The Sleep Revolution, by Arianna Huffington.
https://www.amazon.com/Sleep-Revolution-Transforming-Your-Night/dp/1101904003
100 episodes
All episodes
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