Sleep part 2: Getting Good Sleep

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, labsTips 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 cycleCan 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 asleepAvoid caffeine and nicotine late in the day and alcoholic drinks before bedMake room conducive to sleep: keep it dark, quiet, comfortable or slightly cooler temp [65 per Dr. Walker], no TV or computerDon'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 notResourceshttps://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/