11 Evidence Based Sleep Tips / with Dr. Moran
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- Опубліковано 8 кві 2022
- Good sleep quality is often something that’s overlooked when people think about their health but it comprises about 1/3 of our lives. Good sleep quality enhances memory, improves productivity and creativity as well as helping you keep slim and reduce food cravings. It wards off many illnesses. In this video I go over numerous tips to improve your sleep quality and there will be some that you have not heard of.
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DISCLAIMER : Thank you for watching my UA-cam video. The content of my video is not intended to be a substitute for professional medical advice, diagnosis or treatment. No doctor-patient relationship is formed by viewing this video. For further details, please click the following link below for my full disclaimer.
drive.google.com/file/d/1tQku...
Dr. Keith Moran MD, RCPSC, DABIM, RCS, NBE Biography:
I am a consultant in Internal Medicine with special medical interests in gastroenterology, cardiology, and echocardiography. I am a a full-time practising physician in these areas. I was an undergraduate at the University of Toronto, Trinity College where I received a number of scholarships including one for top student at Trinity College. I attended medical school at the University of Toronto graduating with a gold medal. My internship was completed at McMaster University in Hamilton followed by a residency in Internal Medicine at the University of Western Ontario in London. I then completed a fellowship in General Internal Medicine at the University of Western Ontario. I am an active echocardiographer who has been certified and recertified by the National Board of Echocardiography. I am certified in cardiac sonography and have trained and completely educated a number of cardiac sonographers. I am the medical director of my cardiology laboratory which was established in 2001. My laboratory performs echocardiography and stress echocardiography amongst other tests. I maintain my certification in the American Board of Internal Medicine. I have over 27 years of experience as a hospital-based consultant in internal medicine and intensive care unit attending physician.
#MedicinewithDrMoran #sleeptips #howtosleepfaster
Here's some more of my videos!
10 Biggest COVID Mistakes / from a Doctor's perspective ua-cam.com/video/2ScWE6k0lZk/v-deo.html
Boost Your Immune System! ua-cam.com/video/UzpKW4FlxRc/v-deo.html
How to Fix Constipation | Constipation treatments by an MD ua-cam.com/video/pA8mf3U7X88/v-deo.html
Body Mass Index Calculator - Am I overweight? ua-cam.com/video/KY8BkJCNfkE/v-deo.html
How to Tell if You are Healthy ua-cam.com/video/klwwN6KDBDc/v-deo.html
Do Masks Help? ua-cam.com/video/lJgc2DLEl0s/v-deo.html
Top 3 Mistakes People Make at Doctors Appointments ua-cam.com/video/tES6rjO4P5U/v-deo.html
Flu More Deadly Than COVID? ua-cam.com/video/s8y-gw8bu4M/v-deo.html
Does Natural Immunity protect well vs Omicron? ua-cam.com/video/ovSZFLJEupo/v-deo.html
WEED
Me at 9pm: Just 1 quick UA-cam video.
Me hearing birds wake up and light outside: Shit.
Summary:
1) No Late Exercise
2) No Alcohol
3) No Meds
4) Fixed Bed Time / Alarm Routine
5) No Caffeine
6) No Nicotine
7) No Naps
8) Get Sunlight
9) Lower lights before bed
10) No big meals
11) Room temp 18C
...I would add, raising the bed post an inch so it is at slight decline. This prevents GERD/Acid Reflux. Also, an open window or fan to circulate more fresh air.
Stunning that the wise doctor didn't address the main sleep disrupters:
- lack of physical movement during the day. I am a clinician. The norm for my patients is if they are manual workers, they go out like a light when they hit the bed. Office workers otoh are more likely to have difficulty getting to sleep and staying asleep. This is my personal experience as well.
- excess psychoemotional stress/stimulation that is not dealt with appropriately during the day
- excess bodyweight's correlation with sleep apnea and vice versa
- if you are in a job you detest, then you have to grow the kahunas and get a grip on reality to find something better. Same with any other issue you have. Deal with it. Don't whine like a bitch and blame society.
Thank you for commenting. I did mention exercise in some detail as well as snoring and sleep disordered breathing. I agree that stress and worry in people's lives disrupt sleep. Improving that would certainly improve sleep. That's something I should have mentioned. Best regards.
Lol @ #4, cuz using an alarm to signal bedtime for an adult is like an adult parenting his/her infantilized self.
@@helicart He did mention exercise. And taking a bath before bedtime also.
12 rub one out 😅
Cat purrs are the best sleep aid.
Sleeping helps us to recover from mental as well as physical exertion.
Just watching the news is something to recover from nowadays.
Thanks Dr. Moran. It's a shame my poor 68 year old wife didn't learn about sleep habits at a young age. I believe that her life of sleeplessness is a major cause of her Alz Dementia although concussions & alcoholism didn't help. Take care.
My big hang up is sleeping in late on weekends and hitting that seductive snooze button. 😴
I am in bed at 10 pm every night. My temp is always set at 68 degrees at night. My goal is 8 hours per night. Since I retired sleep is one my most important goals and my mood and health has improved drastically!! Also more exercise and reduction in alcohol helps tremendously.
I'm glad to hear that!
I am SO glad to be hearing your videos on topics besides Covid!!
Thank you Rick!
I always take a sleep and activity history! It's amazing how many people have daily naps. Sleep sabotage for sure. Thank you for this informative video.
I look at a basic day as piling up papers on your “mental” desktop…
During good quality sleep the mind will sort the desk instead of forwarding the stress over to the next day, compounding the stress.
Good quality sleep is critical.
Thanks Dr. I’ve been waking up after every 2 hours for a while now trying my best to get on track.
65 sounds so hot for sleeping! We leave the window open all winter long, with a fan going. The room often is 40 degrees f. Wonderful!
Lots of great info. Thanks!
Thanks Dr
Jawohl. All clear now. Vielen Dank 😀
THANK YOU!
I'm glad it was helpful!
Dr. Moran ASMR is the best kind
Thank you for a very good video.
Since I developed Hashimotos I often freeze a lot as it has changed my whole metabolic system. And my whole life is up-side-down since. it is better, but not good with frequent sleep problems, crashing during the day etc. All those typical Thyroid symptoms
I can't sleep at all without bedding socks as I have had real cold feet all my life. I used to love having that temp. Warm around the body and a bit colder around my head.
I don't drink coffee after 3 pm as I know I can't sleep then. I take my thyroid med in the morning but is SO hungry in the evenings I can't sleep at all without eating something around 10 pm. I try keep to eat what's recommended. No sugar, no gluten (can't eat that anyway), no sweeteners, no food chemicals, no or as little as possible of processed food, etc
Exercise crashes me completely. I try take a walk everyday at least. I used to be able to work out 5 days/week!
Here, in Sweden, we can't get hold of natural med as NDT for example. I only get Syntetic T4. I would like a very small dose of T3, but they say it's not good. I would most of all like the natural meds that's allowed in USA - but they're not allowed here at all.
Do you have any video about Thyroid illnesses? I can't get hold of American or non-EU supplements or anything like that and have it shipped here as it's forbidden to do so. Over here doctors just shrug at me and refer me to Psychiatric instead as my TSH is "within range".
Soon I don't know what to do anymore. I want to get my life back so I can do things again in a good way.
Very helpful video, presented medical science simple and interesting.
thx doc
Thank you so much Dr. Moran.🇲🇽
My pleasure!
Thank you doc. I would like to see if you are taking new patients. Trying to find an evidence based doctor is very difficult. The pickings are very slim. I have been following you for several years now. Thank you.
Thank you. Very helpful, i am dealing with this issue presently. I am under a great deal of stress at this time.
Thank you Edward. I hope it helps.
Yes no matter what tonic you take the best is really quality sleep
Great video...thanks!
Glad you liked it!
Thanks Dr Moran! Any thoughts on pillow vs no pillow and best sleep position?! 😴😽Cats make it look so easy💤
Thanks Dr. for your beautiful knowledge
It's my pleasure.
I am one of these people who has believed that sleep is over-rated most of my life. Always considered it as a waste of time, since when sleeping, I am not really accomplishing anything. Another thing is that no matter how much sleep I get, I am ALWAYS tired. It doesn't matter if I get 2 hours or 20 hours, it is always the same: Always tired/sleepy unless I am moving around. But I can fall asleep within minutes of sitting down, no matter what time of day it is.
Yes, I have sleep apnea, and am on CPAP. Since adjusting to it, I will never sleep without it. I don't wake as often in the night for seemingly no reason anymore. But the fatigue I feel during the day is still there. So my motto is that if I am going to be tired all the time anyway, why "waste" time sleeping?
All of that said, I have been trying to get to bed earlier at night. Of course I can't really do much about having to get up at 4:00AM for work, but I am trying to fix it from the other side...with marginal success.
Thank you for this video I can't promise anything, but I can at least try to take your advice to heart.
I did everything the doctor said but I am still having trouble to fall as sleep without sleeping med. Used to sleep like a baby before pandemic.
1.Exercise in AM.
2.Tea at exact 9:30 am and no more.
3.No. Cell phone 3 hours before sleep
4.Warm showers an hour before bed time.
5.Complete dark and 63-64 °F room temp.
6. Sit in the sun for 2-3 hours when warm and sunlight outside 55 F and above.
7. Going to bed at exact time every night and get up and exact time in AM.
8. No alcohol and never smoke.
9. No other medication beside sleeping medication.
I fall asleep quickly but after 4 hrs start tossing n turning and feel and remembering everything. I'm too hot, too cold, my body hurts, I cant get comfortable, it sucks ! Im afraid to go to bed because I worry I'll not sleep n feel awful. Fibromyalgia is bad.
thanks for an honest summary of health tips. So many videos in this vein are click bait.
Thank you for your kind words. I agree. I think the content in this video is as good as any. If only more people saw it to help their health.
65 degrees at night? Yikes! We don't go lower than 70. We wake up so cold, it's really uncomfortable. But I do agree about lowering the temperature than what it was during the day.
As I said in the video, people need to adjust to what they feel comfortable with.
@@MedicinewithDrMoran Thanks for the response, Dr. Moran. We've watched all your videos through the pandemic and are thankful for them! We love your cats.
I'm with you. 70°F minimum. Otherwise I'm shivering so badly I can't fall asleep. But if it get up over 75°, I'm sweating under the blankets, but still too cold to sleep without them. It's a very small temperature range for me to sleep comfortably.
im surprised. do you use good blankets. in the winter or rooms hit 50. Feather blankets work wonders
Before artificial light was common in households, persons went to bed at sunset and got up between 12 and 2 am.
They did a few tasks...checked on children, animals and such and then returned to bed until sunrise.
Thanks for the tips, Dr Moran. I might try the reducing brightness of lights method in the late hours. I find that exercise usually has the best effect on me, particularly jogging/cardio. If I had a jog earlier in the day, I usually fall asleep better and wake up the next day more refreshed. What is your view regarding the brain waves and the efficacy of some sound frequencies in inducing a state of relaxation and sleep? In the past I used to find that listening to 10-15 minutes of alpha waves frequency right before bed was often effective, but I imagine there's probably insufficient amount of research on these at the moment.
Not sufficient research but I suspect the techniques like that may be helpful at either initiating sleep or maintenance of sleep.
@@MedicinewithDrMoran Thanks. Hopefully there'll be more research on this soon. I find this part of neuroscience quite interesting.
My dad always used to say "the difference between despair and hope is often a good night's sleep".
Words to live by!
auwful mic, great content
Yes, I was very disappointed by the sound. It was just me filming and presenting the material. The test clip sounded good and I think the main problem was the fact that 2 machines were on in the background beside me along with intermittent sound from my stress echo bed and I was too far away from the microphone during the single take.You have to remember that I work on average over 60 hours a week and I'm not going to re-film just to make the sound a little bit better on a video that's probably only going to get 10,000 or 20,000 views.. The channel is about content.However, I don't want to sound suboptimal and I won't make the same mistake again.Best regards to you Mike.
Thank you for your kind words. Unfortunately, I don't have my high-end lapel mic with me which I prefer for that particular setting. Will likely purchase another one.
@@MedicinewithDrMoran I find the sound, completely fine.
Giant microphone, tiny sound. But, very good info. Thanks Dr. M.
You're welcome.
Are there any serious negative effects to taking melatonin supplements?
Prolonged use can cause depression or depression-like symptoms (WebMD).
Thanks! Important topic. Regarding alcohol - how much time between an alcoholic beverage like a glass of wine OR beer with dinner OR small scotch after dinner and going to bed?
One unit would be fine but once you get beyond that we do see a relationship of alcohol to sleep.
@@MedicinewithDrMoran Thank you, appreciate your reply!
Personally I've found _retirement_ was the best thing for good sleep. Living according to someone else's schedule made it very difficult to get enough quality sleep. Obviously it's not an option for everyone.
Any tips for nightmares?
Great video. Love the kitties.
Thank you! 😊
I improved my sleep but my health is not any better i did the opposite aaaa now i feel better my own opinion
65 degrees - - - in Houston - - - during summer? You’ll need a ton of money for that. And a 8-ton air conditioner.
Agreed. For those that have basements this can be a great place to sleep In the hot summer days as well as wearing cooler sleep clothing and sheets.
Is there any side effects on taking liquid medicine to sleep? I do this every day, otherwise I can’t sleep.
He didn’t mention keeping pets out of the bedroom.
You're right, I did not. For some it's a huge plus and for others it's a minus. Do what you think is best for you.
@@MedicinewithDrMoran we love cats, and enjoy seeing yours.
@@MedicinewithDrMoran For a time I fell asleep with a cat on my chest. It was wonderful.
I'm a gym guy that takes preworkout. They usually have 200-250mg caffeine...the ones I take anyway. So for it to be completely out my system, are you implying I shouldn't take it after 10am? That sucks for me.
Ramon, you should take what feels right for you. There is variability on how people feel with caffeine.
What if you think caffeine doesn't wake you up? But, it still keeps you from getting deep sleep. That seems bad for gains? You might find a way to workout in the early morning and if you use caffeine then, at least it has the most time to get gone before bed.
To sleep is to rest! To get enough sleep is healthy! 8 to 9 hours a night is ideal 👌.
i want to sleep but my neighbor always sings or make noisy sounds during the night,, it stresses me and sabotage my sleep.
Comfy foam ear plugs
Sleep phones or white noise apps
So basically, I do everything wrong. 😅 I just want to be a cat... Ideally one of Dr. Moran's cats.
An hour of sleep before midnight is worth 2 afterwards.
This guy is Canadian. That's what this video was about right?
Sleep with your cat. Don’t
Eat after 1800
CBD supplement helps
Those rotating shifts worked for years by so many people ruin your health, yet no one complains! And employers don't care. I wish we could all be like Donald Trump who gets by on 3 hours per night and recovers from Covid over one weekend.
Pause video. Bedtime 😴