Sleep part 2: Getting Good Sleep - a podcast by Dr. Niki Saxena and Dr. Eileen Chan

from 2019-12-10T18:00

:: ::

Disclaimer: the views, information, or opinions expressed during the PWG wellchat podcast series are solely those of the individuals involved and do not necessarily represent those of Pediatric Wellness Group [PWG] and its employees. PWG is not responsible for and does not verify for accuracy any of the information contained in the podcast series available for listening on this site. The primary purpose of this podcast series is to educate and inform. This podcast series does not constitute medical or other professional advice or services.

This podcast is available for private, non-commercial use only. You may not edit, modify, or redistribute this podcast. PWG and the developers of this podcast assume no liability for any activities in connection with this podcast.

Here's an outline of episode 3:

  • Medical evaluation can involve a sleep study, labs
  • Tips for better sleep: 
    • Routines 
      • Same bedtime every day 
      • An hour before bedtime, dim the lights and turn off all screens. Blackout curtains are helpful.  
  • Avoid caffeine after 1 p.m. and never go to bed tipsy. Alcohol is a sedative and sedation is not sleep. It also blocks your REM dream sleep, an important part of the sleep cycle
  • Can use phrases or actions to cue your body for sleep 
    • Bath 
    • Herbal Tea 
    • Reading a story 
    • Audio cues: white noise, music 
    • Read a book 
    • Use essential oils to connect relaxation with sleep 
    • Heavy blanket or massage as tactile cue 
    • Snacks high in protein can help: warm milk, turkey, piece of fruit 
    • Gentle stretching 
    • Mindfulness 
    • Breathing exercises 
    • SNOO for infants 
  • Exercising right before you go to bed may make it harder to fall asleep
  • Avoid caffeine and nicotine late in the day and alcoholic drinks before bed
  • Make room conducive to sleep: keep it dark, quiet, comfortable or slightly cooler temp [65 per Dr. Walker], no TV or computer
  • Don't lie in bed awake, if you can't sleep get out of bed and do something like reading a book or listen to music until you feel tired.
  • Herbals/supplements 
    • Melatonin 
    • 5-HTP 
  • Gratitude [for the day, resets the mind chemistry, sets the tone for your rest, triggers a cascade of autonomic events that can help you get deeper sleep]
  • Wearables--> do they work? Maybe, maybe not

Resources

https://www.sleepfoundation.org/articles/melatonin-and-sleep

 https://www.webmd.com/vitamins/ai/ingredientmono-940/melatonin

 https://www.healthline.com/nutrition/5-htp-benefits

 https://www.webmd.com/vitamins/ai/ingredientmono-794/5-htp

 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415362/

Further episodes of PWG WellChat

Further podcasts by Dr. Niki Saxena and Dr. Eileen Chan

Website of Dr. Niki Saxena and Dr. Eileen Chan