In this episode, Nurse Doza provides tips for better sleep, including turning down lights at night, avoiding sugar and alcohol before bed, and measuring HRV to ensure a relaxed nervous system and good quality sleep. He also recommends taking supplements like B5 and magnesium to regulate cortisol levels and improve sleep quality. He emphasizes the importance of prioritizing oneself before going to bed and avoiding consuming sugar and alcohol. Nurse Doza emphasizes the importance of implementing these tips and taking them seriously for...
In this episode, Nurse Doza provides tips for better sleep, including turning down lights at night, avoiding sugar and alcohol before bed, and measuring HRV to ensure a relaxed nervous system and good quality sleep. He also recommends taking supplements like B5 and magnesium to regulate cortisol levels and improve sleep quality. He emphasizes the importance of prioritizing oneself before going to bed and avoiding consuming sugar and alcohol. Nurse Doza emphasizes the importance of implementing these tips and taking them seriously for overall health and well-being.
Timestamps:
00:00 Start
04:37 Getting better sleep.
06:03 Importance of quality sleep.
13:01 Hormones and Sleep.
16:05 HRV and Sympathetic Mode.
19:49 Heart health and sleep.
24:31 Sugar and alcohol disrupt sleep.
27:21 Better Sleep Tips.
31:26 Sunlight and Serotonin Production.
35:10 Vitamins for better sleep.
SPECIAL OFFER:
Boost your sleep quality and overall well-being with BLISS. Nurse Doza highly recommends trying BLISS or other supplements like ZEN or CHILL. Use the code "NURSEDOZA" for a special discount. Investing in a 3-month supply is encouraged to experience the full benefits. Remember, prioritize yourself and take your health seriously!
http://idovitamins.com/bliss
Let's take control of our sleep hygiene for a better, healthier life. Thank you for tuning in and see you in the next episode!
SHOW NOTES:
Introduction:
- Defining Healthy Sleep
- Importance of Understanding Why You Need High-Quality Sleep
Segment 1: Understanding Healthy Sleep
- Defining Healthy Sleep: Feeling Refreshed Upon Waking Up[^1^]
- Importance of Healthy Sleep for Behavioral, Developmental, and Intellectual Functioning[^1^]
- Association of Sleep Duration and Quality with Heart Rate Variability and Blood Pressure[^1^]
- Study: "The Association of Sleep Duration and Quality with Heart Rate Variability and Blood Pressure" - Full study available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7680518/
Segment 2: Tip 1 - Managing Light Exposure
- Turn Down Your Lights Starting at 8 PM
- How Late Light Exposure Suppresses Melatonin and Delays the Circadian Clock[^1^]
- Role of Pineal Gland in Melatonin Production and its Functions[^3^]
- Impact of Blue Light on Melatonin Suppression and Rapid Recovery[^2^]
- Study: "Early evening light mitigates sleep compromising physiological and alerting responses to subsequent late evening light" - Full study available at https://www.nature.com/articles/s41598-019-52352-w
- Study: "Systematic review of light exposure impact on human circadian rhythm" - Full study available at https://pubmed.ncbi.nlm.nih.gov/30311830/
- Book: "Physiology of the Pineal Gland and Melatonin" - Full book available at https://www.ncbi.nlm.nih.gov/sites/books/NBK550972/
Segment 3: Tip 2 - Improving Heart Rate Variability (HRV)
- Sleep Deprivation and Negative Effects on Cardiovascular Functioning[^1^]
- Importance of HRV and its Association with Cardiovascular Diseases[^1^][^4^]
- Influence of Stress on Autonomic Function and HRV during Sleep[^1^]
- Study: "Heart rate variability in normal and pathological sleep" - Full study available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3797399/
Segment 4: Tip 3 - Avoiding Sugar and Alcohol at Night
- Suppression of Melatonin by Alcohol Consumption in the Evening[^1^]
- Study: "Evening alcohol suppresses salivary melatonin in young adults" - Full study available at https://pubmed.ncbi.nlm.nih.gov/17612945/
- Link between Alcohol and Sleep-Related Problems[^2^]
- Article: "Alcohol and Sleep-Related Problems" - Full article available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801009/
Segment 5: Tip 4 - Morning Sunlight Exposure
- Serotonin from Sunlight as a Precursor to Melatonin[^1^]
- Influence of Sunlight Exposure on Nocturnal Melatonin Production and Sleep[^1^]
- Benefits of Full-Spectrum Lighting and Avoiding Sunglasses[^1^]
- Article: "Benefits of Sunlight: A Bright Spot for Human Health" - Full article available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
Segment 6: Tip 5 - Essential Vitamins for Better Sleep
- Role of Vitamin B6 in Neurotransmitter Synthesis and Sleep Regulation[^1^]
- Importance of Vitamin B5 for Stress Reduction and Immune System[^2^]
- S-Adenosylmethionine (SAMe) for Neuropsychiatric Disorders[^3^]
- Oral Magnesium Supplementation for Insomnia in Older Adults
[^4^]
- Review: "Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis" - Full review available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8053283/
Conclusion:
- Recommendation to Try a Supplement (e.g., ZEN or BLISS or CHILL)
- Code NURSEDOZA for Discount
- Importance of Investing in a 3-Month Supply and Actively Using It
- Encouragement to Conduct Further Research and Implement Tips for Health Improvement
- Sign-off and Well Wishes
References:
[^1^] The Association of Sleep Duration and Quality with Heart Rate Variability and Blood Pressure - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7680518/
[^2^] Alcohol and Sleep-Related Problems - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801009/
[^3^] Physiology of the Pineal Gland and Melatonin - https://www.ncbi.nlm.nih.gov/sites/books/NBK550972/
[^4^] Heart rate variability in normal and pathological sleep - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3797399/
Additional Information:
- Night Shift Work and Carcinogenicity (IARC) - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6882045/
- Vulnerability of the Brain to Oxidative Stress and Melatonin's Role - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6017004/
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