.
. WELCOME
. WELCOME BACK. GETTING A GOOD NIGHT'S REST CAN
DO WONDERS FOR YOUR HELP BUT
SLEEP ISSUES AREN'T ALWAYS EASY
TO RESOLVE.
BELIEVE ME I KNOW WELL TODAY
WE'RE GETTING SIMPLE TIPS THAT
CAN HELP YOU CATCH SOME Z'S.
I'M A REGISTERED DIETITIAN.
JEANNIE, YOUR FIRST YEAR I FELT
LIKE OH MY GOSH, SHE'S LOOKING
AT ME.
IT'S I MEAN QUICKLY BECAUSE I
DEFINITELY DO COFFEE ON AN
EMPTY STOMACH AND I MEAN
OCCASION I DRINK BEER.
OH YES.
YES.
SO WHY ARE THESE TWO THINGS SO
BAD FOR US?
YOU HAVE TO THINK ABOUT
EVERYTHING ON A HORMONAL LEVEL,
ESPECIALLY WITH SLEEP SO
CORTISOL WHICH WE THINK OF AS
ONE OF OUR STRESS HORMONES
SHOULD BE AT ITS PEAK EARLY IN
THE MORNING AFTER THAT ONCE
WE'RE AWAKE WE REALLY WANTED
THAT TO KIND OF DIP OFF
GRADUALLY THROUGHOUT THE DAY
AND AT ITS LOWEST WHEN WE GO TO
SLEEP AND THEN IT'LL GRADUALLY
START INCREASING AGAIN USUALLY
A LITTLE BEFORE DAWN OR WHEN
LIGHT HITS OUR EYELIDS.
SO WHEN WE HIT OUR SYSTEM WITH
COFFEE FIRST THING IN THE
MORNING IT SPIKES IT UP HIGHER
THAN IT WOULD GO NATURALLY IT
KIND OF SETS US UP FOR THIS
ROLLER COASTER SO WE CRASH
LATER AND IT CAN CAUSE ALL
KINDS OF GOOD THINGS CRAVINGS,
ENERGY DIPS ETC. IT'S COFFEE OR
DO I LIKE POP A PIECE OF CHEESE
IN MY MOUTH OR HAVE MY TOAST
AND THEN COFFEE ?
I USUALLY RECOMMEND SOMETHING
ELSE PROTEIN AND HEALTHY FATS
IN THE MORNING NOT JUST
STRAIGHT UP CARBS BECAUSE THAT
WILL ACTUALLY MAKE THAT WHOLE
RESPONSE WORSE THAN HAVE YOUR
COFFEE .
I LOVE COFFEE TOO SO BUT WITH
THE ALCOHOL NOW WE TALK AND
DON'T DRINK IT AT ALL SO IT
DEPENDS ON HOW BAD OR GOOD YOUR
SLEEP IS.
YOU KNOW IF YOU'RE GENERALLY A
GOOD SLEEPER YOU HAVE A DRINK
ONCE IN A WHILE IT DOESN'T
DISTURB YOUR SLEEP.
OK, NOT A BIG DEAL IF YOU'RE
HAVING PROBLEMS WITH INSOMNIA
YOU MIGHT ACTUALLY HAVE TO GIVE
UP CAFFEINE AND ALCOHOL
COMPLETELY FOR A WHILE UNTIL
YOUR CIRCADIAN RHYTHMS OR YOUR
SLEEP CYCLES GET BACK ON TRACK
RIGHT.
FOR PEOPLE WHO ARE NOT HAVING
SEVERE PROBLEMS, I USUALLY
RECOMMEND DON'T HAVE ALCOHOL,
AN EMPTY STOMACH CAFFEINE,
ALCOHOL KIND OF LIQUID STRESS.
THEY BOTH KIND OF INCREASE THAT
ADRENALINE CORTISOL RESPONSE.
ALCOHOL IS DECEPTIVE THOUGH
BECAUSE IT'S ACTUALLY
DEPRESSANT.
SO IT GIVES US THAT INITIAL
CALMING FEELING THAT INCREASE
OUR CORTISOL PRODUCTION LATER
THROUGHOUT THE NIGHT, WHICH IS
NOT ONLY WHAT WOW I'M LEARNING
A LOT TODAY.
I ALSO WANT TO ASK YOU ABOUT
THIS NUTRIENT DENSE LOW
GLYCAEMIC DIET.
OK, ENGLISH PLEASE.
OK, SO I THINK MOST NUTRITIOUS
FOOD VERSUS EMPTY CALORIES IT'S
OK CALORIE FOODS, PROCESSED
GRAIN PRODUCTS, SUGAR THINGS
THOSE ARE GOING TO BE LACKING
NUTRITION.
THEY'RE ALSO GOING TO SPIKE OUR
BLOOD SUGAR.
SO IF I HAVE A CANDY BAR, MY
BLOOD SUGARS SPIKE REALLY HIGH
PROBABLY GOING TO DIP DOWN
REALLY LOW.
WE'RE GOING TO SEE BIG PEAKS
AND VALLEYS.
RIGHT IF I'M EATING NUTRIENT
DENSE FOOD THAT'S LOWER
GLYCEMIC, NOT HIGH IN SIMPLE
CARBS, SIMPLE SUGARS.
YOU'VE GOT LOTS
OF MICRONUTRIENTS, PROTEINS,
HEALTHY FATS, FIBER.
RIGHT.
PLENTY OF VEGETABLES THAT'S
GOING TO KEEP THE BLOOD SUGAR
LOWER EVEN KEEL THROUGHOUT THE
DAY.
SO I'M NOT GOING TO GET BLOOD
SUGAR DIPS AND IT'S GOING TO
LEND ITSELF TO BETTER
SOUNDLESSLY.
OK, LET'S TALK ABOUT EXERCISE
MOVEMENT HOW MUCH IT DEPENDS.
SO WE ALWAYS TEND TO THINK MORE
IS BETTER NOT NECESSARILY IF
YOU'RE ALREADY KIND OF A HIGH
STRESS REACTIVE PERSON IF
YOU'VE GOT A REALLY DEMANDING
HIGH STRESS JOB, MAYBE YOU'RE
TRYING TO JUGGLE THAT DEMANDING
JOB AND KIDS AT HOME RIGHT NOW
AND HOME SCHOOLING YOU MAY
ALREADY BE KIND OF MAXED OUT AS
FAR AS STRESS LEVELS AND THEN
YOU GO IN AND DO THIS REALLY
HIGH INTENSITY LET'S SAY CARDIO
WORKOUTS OR SOMETHING LIKE
THAT.
IT'S INCREDIBLY DEMANDING ON
YOUR BODY.
SEVERAL DAYS A WEEK WITHOUT
ENOUGH REST THAT CAN MAKE
THINGS WORSE THAN IT CAN
FURTHER DEPLETE YOUR SYSTEM.
NOW MOVEMENT IS GREAT SO I
USUALLY TELL PEOPLE, YOU KNOW,
ANYWHERE BETWEEN HALF AN HOUR
TO AN HOUR WITH APPROPRIATE
REST BOTH DURING AND AFTER YOUR
WORKOUT IF YOU'RE REALLY
SEDENTARY I MEAN OUR BODIES ARE
MADE TO EXPEND ENERGY AND TO
MOVE THROUGHOUT THE DAY AND IF
WE'RE TOO SEDENTARY WE'VE GOT
KIND OF ALL THIS ENERGY JUST
HANGING OUT THAT'S NOT BEEN
EXPENDED AND THAT CAN KEEP US
AWAKE AT NIGHT.
AND THAT'S A KEY THING YOU SAY
IS TO KEEP THE SAME SLEEP WAKE
CYCLE AND USE NATURAL LIGHT TO
HELP THAT CIRCADIAN RHYTHM.
YES, IT'S REALLY IMPORTANT
ESPECIALLY BECAUSE SO MUCH
OF US ARE STUCK INDOORS A LOT
RIGHT NOW.
THE BEST THING YOU CAN DO IS
GET EXPOSURE TO NATURAL LIGHT
FIRST THING IN THE MORNING YOU
CAN GET OUT, TAKE A WALK WITH
NATURAL LIGHT AND THEN AS THE
DAY GOES ON, ESPECIALLY AFTER
THE SUN GOES DOWN, IF YOU CAN
DIM THE LIGHTS IN YOUR HOUSE
AND ALL THAT CAN BE REALLY
HELPFUL.
BACKLIT SCREENS WE USE ALL THE
TIME WITH OUR TABLETS, OUR
PHONES THAT LIGHT SHINING INTO
OUR EYEBALLS ACTUALLY DEGRADES
MELATONIN.
MELATONIN IS THAT SLEEP HORMONE
RIGHT?
WE WANT TO AVOID THOSE BACKLIT
SCREENS IDEALLY AN HOUR OR TWO
BEFORE BED FOR KIDS TO WRITE
ESPECIALLY FOR
AND
AND THERE
AND THERE ARE GLASSES THAT YOU CAN BUY THAT BLOCK, THAT KIND OF BLUE
LIGHT YOU CAN TURN YOUR LIGHT
ON YOUR SCREEN TO A WARMER HUE
THAT CAN HELP AT LEAST AN HOUR
BEFORE BED.
I KNOW THAT'S A