Hello, this is nutritionist Sejong Son
Have you ever suffered because of insomnia?
Then raise your hand
(Me!) (Me too!)(Me me)
Is it that many?
In my experience,
Insomnia starts with nothing serious
opposed to what is thought of by people
[Insomnia appears even in small sounds and unfamiliar environments] It makes you wake up by the small sound
or sleep fitfully in a new environment
So today
We're going to find out about insomnia
[Today's topic : Insomnia] that anyone has ever experienced
If the weather's getting hot like these days
Something happens that interferes with your sleep
That's tropical night
Women having menopausal symptoms
Or pregnant women going through hormonal changes
Do not sleep well
There are a lot of reasons
why you cannot sleep well
[Most are temporary] It's generally temporary, so it gets better soon
[The rate of chronic insomnia is increasing] Recently, people who are suffering from chronic insomnia
has been increasing noticeably
The primary cause of insomnia is, as many might expect
Stress
When you have a lot on your mind, you can’t sleep, right?
[Gained insomnia after rejected by first love] I remember after being rejected by my first love
and I couldn't sleep at all
And more casually
It can be due to drinking coffee or eating late-night snacks
[Second cause of insomnia] But above all, the biggest cause and culprit is
The smartphone
Everyone uses their smartphone before going to bed
[Using the smartphone all day] Using the smartphone before bed and even after waking up
Some people have experienced accidentally dropping their smartphone on their face
And it could be quite startled
But this smartphone lowers the quality of sleep
and interferes with good sleeping
There must be people who say
I sleep well even well using a smartphone before sleeping?
There's a possibility of insomnia if it takes more than 30 minutes to fall asleep
The form in which we cannot sleep
can be in three types
[3 types of insomnia] First of all, as you guys know, it’s
1. Toss and turn and can’t fall asleep right away
2. Repeating waking up in the middle of bedtime
3. Once you wake up, you cannot sleep again
Usually, our body recovers and stores energy
while we sleep
But once the insomnia lasts, the body could feel a burden from it
You all know that
after staying up all night
You get so worned out and exhausted
[Continuous lack of sleep causes poor concentration and forgetfulness] When it continues, it's becoming more tired
more loss of concentration and even forgetfulness could follow
Morever, you could be so edgy to be easily get annoyed
and get emotional
After all, the level of immunity is bound to drop
the body gets be out of balance
and finally the world peace collapses
Now it's the time to focus, Red Sun!
[Effective way to deal with the insomnia] So how we deal with the insomina?
When having a persistent insomnia more than 2~3 months
[Needs to visit the speacialist] you need to visit the doctor
to be treated in a proper way
Prescriptions could be provided
but you can not rely on it too much
In case of chronic insomnia, it may need a medicatiom treatment
However, when the body develops the drugs resistance, the drugs so useless no more
So we should take care of ourselves from our daily routine
[Tips for daily habits] First, have the limited hours in the bed for a day
[Keep regular sleeping pattern] Keep your time to go to bed and get up on a regular basis
I recommened to take a nap
less than 20 minutes
During the weekend, it should be the same pattern with the weekday ones
Plus, before going to bed, it's not helpful to fall asleep
After consuming late night food, caffeine and alcohol
Keep away your mobile phone and replace it with radio or books
Since I've already been there
I can give you a lifehack
Have a warm shower before going to bed
and you feel so relaxed
to fall asleep a lot easier
My daily eating habits
could effect to my well sleepness
I'll show you the food nutritionally good for the insomina
First, here is lettuce
Lactugarium : Mostly from stems of lettuce which is good for relaxing, painkillng and could be helpful for deep sleeping
I'm no talking about 'We may be sleepy having the lettuce wrap with meats?'
It will be effective after having them more than 30 pieces at least
I mean it's effective enough with a lot of amount
Plus, jujubes and cherries
Guess lot of you already know about cherries
It has a ingredient called Melatonin
Melatonin : Antioxidant-functional hormone with sleeping control, immunity control and removing reactive oxygen
It is helpful to eat cherries and jujubes for a good sleeping
Milk is also helpful to relax muscle
But in case of milk, it depends
on person a bit
In my case
warming up milk and drinking it
helps me sleep a little better
[Foods that interfere with sleep] On the contrary, I'll tell you about foods you should avoid
First, sweet foods
[Foods high in sugar can lower sleep quality due to excessive insulin secretion] If insulin secretion suddenly increases
the quality of sleep drops significantly
So it's good to avoid foods high in sugar
Second, caffeine
Caffeine is not only found in coffee but also
in coke, chocolate, black tea, etc.
It awakens your body
which interferes with sleep quality
Lastly, alcohol
Drinking alcohol before bed can cause you to feel drowsy quickly, but it lowers sleep quality
It's better not to drink alcohol before bed
Oh my, you wild girl
I've told you about good foods for sleep and
foods to avoid
[It's hard to always eat them...] But depending on the situation, even these good foods
can be hard to eat
For example, when traveling or
when the location changes
or when you get off work too late
and it's difficult to eat something
In such cases, here's a slightly easier way
[Tips to help you sleep soundly] to help you sleep soundly
It's this guy right here
It's called Myni Deep Sleep Immune
from IlDong Pharmaceutical
Sleep-related products can feel unfamiliar
[It's hard to know what to choose] so you might hesitate, not knowing what criteria to use
Three ingredients that help with sleep
Lactogarium: Relieves stress-induced tension
Lactium: Helps improve sleep quality
L-Theanine: Relieves anxiety and has a calming effect
If a product has these ingredients
you can consider it a decent product as a first step
[Reasons for choosing a sleep supplement] The reason I brought this product today is that
in addition to the main ingredients, the secondary ingredients are quite solid
and most importantly, the form itself is easy to take
It actually has a lot of reviews on Olive Young and Naver
and the reviews themselves were generally good
(Remember the big three that help with sleep?)
L-Theanine and Lactium are in this
[Various and practical secondary ingredients] Especially, the secondary ingredients are quite solid
Magnesium: Necessary for nerve and muscle maintenance
Zinc: Necessary for immune function and vitality enhancement
And while you sleep
there are things that helps generate the energy your body needs
[Vitamin B6 (metabolizes protein), pantothenic acid (generates energy)] which are vitamin B6 and pantothenic acid
There are substances
that strengthen your immune system
in addition to your sleep health
which I find it quite favorable
There are seven of them in one box
Sold at $30 at a discounted price on Naver Shopping
Comes in two forms: easy-to-swallow pill form and a liquid form
The liquid form contains magnesium
[Iron, vitamin B6, pantothenic acid] and the rest of the substances are in pills
The pill comes in two colors: purple and white
I will give it a try
Time to eat
[Liquid with a flavor of green grape] It’s very sweet and the flavor is green grape
Easy to swallow without water due to its diluted consistency
The pill itself is not big enough
so there’s no discomfort in swallowing it
But if you dislike the after taste of pills lingering in your mouth
you can have it with water
There’s no specific time of the day to have them
but it would be ideal to have them an hour before bed
They aren’t very affordable
But this isn’t something that you have to take everyday
like multivitamins
but every once in a while when you’re having trouble falling asleep
so the price is quite affordable in that sense
However, it’s not guaranteed that this will promote
a good night sleep
[Different outcomes by individuals] There are differences between individuals
[The reviews are split] There were people who mentioned they slept well
while other people said, it is ineffective
So this is not a cure for everything
but it does contain substances that promote a good night sleep
[Although the effects vary, it can help with sleep] Eating it rather than not eating it will be more helpful
I think you can think like this
If your sleep environment frequently changes due to your work
or if you’re struggling with your sleep quality from long haul flights
or if you’re struggling with insomnia due to stress
but feeling overwhelmed to get a prescription, this will be a perfect fit for you
[Tips to manage insomnia] Control your sleeping and waking schedule
Avoid late night snacks, caffeine, and alcohol before bed Listen to radio or read books rather than being on your phone
[Myni Deep Sleep Immune] Portability UP! with dual formulation Contains Lactium and L-theanine
1 box (7 bottles) at $31.90 with discount Contains supplementary substances like magnesium, iron, and etc.
We discussed about insomnia today, and I wonder how you found it
[Anyone can experience insomnia] Insomnia doesn’t occur to just people around you
but it can occur to you as well
The reason why we study hard
and work like a slave is
to eat and live well, right?
[Sleep quality is the important thing in your life] In order to do so, your sleep quality should come first
For my body that worked hard all day
Put down your worries and have a sweet dream
[If you have any questions about health information, ask in the comments!] No cell phone! Put it down
See you next time, bye