Sleep Hygiene: How To Get Better Quality Sleep | Nutritionist Explains | Myprotein

Expert nutritionist gives advice on how to achieve a good night's sleep.
Low mood, emotional eating, critical self-talk and overeating can all be caused by one thing, sleep!
Jamie Wright, an accredited nutritionist, gives expert advice on achieving a good night's sleep with a sleep routine and supplements.
Sleep can help more than we realise, here are some advantages to start with.
-Improve your concentration and focus
-Fortify your immune system
-Optimise your training performance and recovery
-Reduce your risk of developing a whole host of chronic diseases
-Enhanced memory consolidation and learning
Follow Jamie on IG: jamiesdietguide
Chapters:
00:00 - Introduction to sleep
00:49 - What is sleep?
01:27 - Four stages of sleep
02:04 - How to get your best nights sleep
03:43 - Supplements for sleep
05:36 - Lack of sleep and food choices
06:51 - Any more sleep questions?
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Sleep Hygiene: How To Get Better Quality Sleep | Nutritionist Explains | Myprotein
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References
Schwartz JR, Roth T. Neurophysiology of sleep and wakefulness: basic science and clinical implications. Curr Neuropharmacol. 2008 Dec;6(4):367-78. doi: 10.2174/157015908787386050. PMID: 19587857; PMCID: PMC2701283.
Rechtschaffen A, Kales A 1968. A Manual of Standardised Terminology, Techniques, and Scoring System for Sleep Stages of Human Subjects. Public Health Service, US Government Printing Office: Washington, DC.
British snoring & sleep apnoea association (no date), The stages of snoring. Available at: britishsnoring.co.uk/stages_o.... (Accessed: April 10, 2023).
Peters, B.R. (2014) “Irregular bedtimes and Awakenings,” Sleep Medicine Clinics, 9(4), pp. 481-489. Available at: doi.org/10.1016/j.jsmc.2014.0....
Chaput JP, Dutil C, Featherstone R, Ross R, Giangregorio L, Saunders TJ, Janssen I, Poitras VJ, Kho ME, Ross-White A, Zankar S, Carrier J. Sleep timing, sleep consistency, and health in adults: a systematic review. Appl Physiol Nutr Metab. 2020 Oct;45(10 (Suppl. 2)):S232-S247. doi: 10.1139/apnm-2020-0032. PMID: 33054339.
Tosini G, Ferguson I, Tsubota K. Effects of blue light on the circadian system and eye physiology. Mol Vis. 2016 Jan 24;22:61-72. PMID: 26900325; PMCID: PMC4734149.
Troynikov O, Watson CG, Nawaz N. Sleep environments and sleep physiology: A review. J Therm Biol. 2018 Dec;78:192-203. doi: 10.1016/j.jtherbio.2018.09.012. Epub 2018 Oct 5. PMID: 30509635.
Luo J, Jiang W. A critical review on clinical evidence of the efficacy of lavender in sleep disorders. Phytother Res. 2022 Jun;36(6):2342-2351. doi: 10.1002/ptr.7448. Epub 2022 Apr 12. PMID: 35412693.
Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19. PMID: 35184264.
Türközü D, Şanlier N. L-theanine, unique amino acid of tea, and its metabolism, health effects, and safety. Crit Rev Food Sci Nutr. 2017 May 24;57(8):1681-1687. doi: 10.1080/10408398.2015.1016141. PMID: 26192072.
Salehi B, Venditti A, Sharifi-Rad M, Kręgiel D, Sharifi-Rad J, Durazzo A, Lucarini M, Santini A, Souto EB, Novellino E, Antolak H, Azzini E, Setzer WN, Martins N. The Therapeutic Potential of Apigenin. Int J Mol Sci. 2019 Mar 15;20(6):1305. doi: 10.3390/ijms20061305. PMID: 30875872; PMCID: PMC6472148.
Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022 Apr 8;14(8):1549. doi: 10.3390/nu14081549. PMID: 35458110; PMCID: PMC9031614.

[@xe2594]

Deserves more views. Whole channel does.

[@Pope_Khajiit]

Both magnesium and lavender fragrance have been really effective for helping with sleep. Magnesium especially helped improve the quality of my sleep. Although too much mag can cause looseness downstairs, so I only dose every two or three nights. Both mag and lavender also give me vivid and absolutely bonkers dreams.

[@chrisramsteck5866]

Yeah uncle mustache is back baby

[@buzzybrescrafts7415]

I struggle to sleep. When I do finally settle down it's between 4/6am. Then I'm up 90 mins later. I've tried going to sleep earlier but I just toss for hours. I hit light sleep then I get about 7mins of deep sleep.
I can't stand lavender it doesn't make me sleep. I've gone to sleep clinic but I fluked the test.

[@santiagozapata3651]

Not me watching this at 3 AM 😂

[@seankelly9447]

What about men that need to get up for a pee during the night!