1 00:00:07.675 --> 00:00:10.075 Hello, this is nutritionist Sejong Son 2 00:00:10.225 --> 00:00:13.874 Have you ever suffered because of insomnia? 3 00:00:13.874 --> 00:00:14.724 Then raise your hand 4 00:00:14.724 --> 00:00:15.724 (Me!) (Me too!)(Me me) 5 00:00:15.724 --> 00:00:16.924 Is it that many? 6 00:00:16.924 --> 00:00:17.874 In my experience, 7 00:00:17.874 --> 00:00:19.124 Insomnia starts with nothing serious 8 00:00:19.124 --> 00:00:21.024 opposed to what is thought of by people 9 00:00:21.024 --> 00:00:23.274 [Insomnia appears even in small sounds and unfamiliar environments] It makes you wake up by the small sound 10 00:00:23.274 --> 00:00:25.774 or sleep fitfully in a new environment 11 00:00:25.774 --> 00:00:26.624 So today 12 00:00:26.624 --> 00:00:29.024 We're going to find out about insomnia 13 00:00:29.024 --> 00:00:30.874 [Today's topic : Insomnia] that anyone has ever experienced 14 00:00:32.374 --> 00:00:33.724 If the weather's getting hot like these days 15 00:00:33.724 --> 00:00:35.324 Something happens that interferes with your sleep 16 00:00:35.324 --> 00:00:36.874 That's tropical night 17 00:00:36.874 --> 00:00:38.374 Women having menopausal symptoms 18 00:00:38.374 --> 00:00:40.673 Or pregnant women going through hormonal changes 19 00:00:40.673 --> 00:00:42.173 Do not sleep well 20 00:00:42.173 --> 00:00:43.773 There are a lot of reasons 21 00:00:43.773 --> 00:00:45.023 why you cannot sleep well 22 00:00:45.023 --> 00:00:47.673 [Most are temporary] It's generally temporary, so it gets better soon 23 00:00:47.673 --> 00:00:50.523 [The rate of chronic insomnia is increasing] Recently, people who are suffering from chronic insomnia 24 00:00:50.523 --> 00:00:51.723 has been increasing noticeably 25 00:00:51.723 --> 00:00:54.323 The primary cause of insomnia is, as many might expect 26 00:00:54.323 --> 00:00:55.473 Stress 27 00:00:55.473 --> 00:00:58.273 When you have a lot on your mind, you can’t sleep, right? 28 00:00:58.273 --> 00:01:00.173 [Gained insomnia after rejected by first love] I remember after being rejected by my first love 29 00:01:00.173 --> 00:01:02.523 and I couldn't sleep at all 30 00:01:02.523 --> 00:01:03.473 And more casually 31 00:01:03.473 --> 00:01:06.272 It can be due to drinking coffee or eating late-night snacks 32 00:01:06.272 --> 00:01:09.372 [Second cause of insomnia] But above all, the biggest cause and culprit is 33 00:01:09.372 --> 00:01:10.772 The smartphone 34 00:01:10.772 --> 00:01:12.722 Everyone uses their smartphone before going to bed 35 00:01:12.722 --> 00:01:14.622 [Using the smartphone all day] Using the smartphone before bed and even after waking up 36 00:01:14.622 --> 00:01:16.622 Some people have experienced accidentally dropping their smartphone on their face 37 00:01:16.622 --> 00:01:17.872 And it could be quite startled 38 00:01:17.872 --> 00:01:20.172 But this smartphone lowers the quality of sleep 39 00:01:20.172 --> 00:01:22.172 and interferes with good sleeping 40 00:01:22.172 --> 00:01:25.822 There must be people who say 41 00:01:25.822 --> 00:01:27.622 I sleep well even well using a smartphone before sleeping? 42 00:01:27.622 --> 00:01:33.021 There's a possibility of insomnia if it takes more than 30 minutes to fall asleep 43 00:01:33.021 --> 00:01:34.571 The form in which we cannot sleep 44 00:01:34.571 --> 00:01:35.721 can be in three types 45 00:01:35.721 --> 00:01:37.321 [3 types of insomnia] First of all, as you guys know, it’s 46 00:01:37.321 --> 00:01:40.171 1. Toss and turn and can’t fall asleep right away 47 00:01:40.171 --> 00:01:45.021 2. Repeating waking up in the middle of bedtime 48 00:01:45.021 --> 00:01:48.671 3. Once you wake up, you cannot sleep again 49 00:01:48.671 --> 00:01:50.871 Usually, our body recovers and stores energy 50 00:01:50.871 --> 00:01:53.621 while we sleep 51 00:01:53.621 --> 00:01:56.520 But once the insomnia lasts, the body could feel a burden from it 52 00:01:56.520 --> 00:01:57.470 You all know that 53 00:01:57.470 --> 00:01:58.620 after staying up all night 54 00:01:58.620 --> 00:02:00.220 You get so worned out and exhausted 55 00:02:00.220 --> 00:02:02.370 [Continuous lack of sleep causes poor concentration and forgetfulness] When it continues, it's becoming more tired 56 00:02:02.370 --> 00:02:05.420 more loss of concentration and even forgetfulness could follow 57 00:02:05.420 --> 00:02:07.770 Morever, you could be so edgy to be easily get annoyed 58 00:02:07.770 --> 00:02:09.220 and get emotional 59 00:02:09.220 --> 00:02:10.520 After all, the level of immunity is bound to drop 60 00:02:10.520 --> 00:02:11.870 the body gets be out of balance 61 00:02:11.870 --> 00:02:13.420 and finally the world peace collapses 62 00:02:13.670 --> 00:02:15.720 Now it's the time to focus, Red Sun! 63 00:02:15.720 --> 00:02:18.020 [Effective way to deal with the insomnia] So how we deal with the insomina? 64 00:02:18.020 --> 00:02:21.769 When having a persistent insomnia more than 2~3 months 65 00:02:21.769 --> 00:02:24.519 [Needs to visit the speacialist] you need to visit the doctor 66 00:02:24.519 --> 00:02:25.819 to be treated in a proper way 67 00:02:25.819 --> 00:02:28.419 Prescriptions could be provided 68 00:02:28.419 --> 00:02:30.019 but you can not rely on it too much 69 00:02:30.019 --> 00:02:33.219 In case of chronic insomnia, it may need a medicatiom treatment 70 00:02:33.219 --> 00:02:36.869 However, when the body develops the drugs resistance, the drugs so useless no more 71 00:02:36.869 --> 00:02:39.919 So we should take care of ourselves from our daily routine 72 00:02:39.919 --> 00:02:43.369 [Tips for daily habits] First, have the limited hours in the bed for a day 73 00:02:43.369 --> 00:02:46.919 [Keep regular sleeping pattern] Keep your time to go to bed and get up on a regular basis 74 00:02:46.919 --> 00:02:48.118 I recommened to take a nap 75 00:02:48.118 --> 00:02:50.068 less than 20 minutes 76 00:02:50.068 --> 00:02:53.168 During the weekend, it should be the same pattern with the weekday ones 77 00:02:53.168 --> 00:02:55.468 Plus, before going to bed, it's not helpful to fall asleep 78 00:02:55.468 --> 00:02:58.668 After consuming late night food, caffeine and alcohol 79 00:02:58.668 --> 00:03:05.068 Keep away your mobile phone and replace it with radio or books 80 00:03:05.068 --> 00:03:06.068 Since I've already been there 81 00:03:06.068 --> 00:03:07.268 I can give you a lifehack 82 00:03:07.268 --> 00:03:10.118 Have a warm shower before going to bed 83 00:03:10.118 --> 00:03:11.768 and you feel so relaxed 84 00:03:11.768 --> 00:03:12.968 to fall asleep a lot easier 85 00:03:12.968 --> 00:03:14.167 My daily eating habits 86 00:03:14.167 --> 00:03:15.817 could effect to my well sleepness 87 00:03:15.817 --> 00:03:18.367 I'll show you the food nutritionally good for the insomina 88 00:03:18.367 --> 00:03:19.367 First, here is lettuce 89 00:03:19.367 --> 00:03:24.517 Lactugarium : Mostly from stems of lettuce which is good for relaxing, painkillng and could be helpful for deep sleeping 90 00:03:24.517 --> 00:03:26.417 I'm no talking about 'We may be sleepy having the lettuce wrap with meats?' 91 00:03:26.417 --> 00:03:28.467 It will be effective after having them more than 30 pieces at least 92 00:03:28.467 --> 00:03:31.167 I mean it's effective enough with a lot of amount 93 00:03:31.167 --> 00:03:32.967 Plus, jujubes and cherries 94 00:03:32.967 --> 00:03:34.967 Guess lot of you already know about cherries 95 00:03:34.967 --> 00:03:36.667 It has a ingredient called Melatonin 96 00:03:36.667 --> 00:03:39.416 Melatonin : Antioxidant-functional hormone with sleeping control, immunity control and removing reactive oxygen 97 00:03:39.416 --> 00:03:41.666 It is helpful to eat cherries and jujubes for a good sleeping 98 00:03:41.666 --> 00:03:46.466 Milk is also helpful to relax muscle 99 00:03:46.466 --> 00:03:48.316 But in case of milk, it depends 100 00:03:48.316 --> 00:03:49.416 on person a bit 101 00:03:49.416 --> 00:03:50.316 In my case 102 00:03:50.316 --> 00:03:51.866 warming up milk and drinking it 103 00:03:51.866 --> 00:03:53.716 helps me sleep a little better 104 00:03:53.716 --> 00:03:55.916 [Foods that interfere with sleep] On the contrary, I'll tell you about foods you should avoid 105 00:03:55.916 --> 00:03:57.716 First, sweet foods 106 00:03:57.716 --> 00:04:00.966 [Foods high in sugar can lower sleep quality due to excessive insulin secretion] If insulin secretion suddenly increases 107 00:04:00.966 --> 00:04:03.366 the quality of sleep drops significantly 108 00:04:03.366 --> 00:04:05.015 So it's good to avoid foods high in sugar 109 00:04:05.015 --> 00:04:06.415 Second, caffeine 110 00:04:06.415 --> 00:04:08.115 Caffeine is not only found in coffee but also 111 00:04:08.115 --> 00:04:10.815 in coke, chocolate, black tea, etc. 112 00:04:10.815 --> 00:04:12.015 It awakens your body 113 00:04:12.015 --> 00:04:13.215 which interferes with sleep quality 114 00:04:13.215 --> 00:04:14.565 Lastly, alcohol 115 00:04:14.565 --> 00:04:20.365 Drinking alcohol before bed can cause you to feel drowsy quickly, but it lowers sleep quality 116 00:04:20.365 --> 00:04:22.515 It's better not to drink alcohol before bed 117 00:04:22.765 --> 00:04:24.365 Oh my, you wild girl 118 00:04:24.365 --> 00:04:25.965 I've told you about good foods for sleep and 119 00:04:25.965 --> 00:04:27.515 foods to avoid 120 00:04:27.515 --> 00:04:30.165 [It's hard to always eat them...] But depending on the situation, even these good foods 121 00:04:30.165 --> 00:04:31.464 can be hard to eat 122 00:04:31.464 --> 00:04:32.614 For example, when traveling or 123 00:04:32.614 --> 00:04:34.114 when the location changes 124 00:04:34.114 --> 00:04:35.864 or when you get off work too late 125 00:04:35.864 --> 00:04:37.864 and it's difficult to eat something 126 00:04:37.864 --> 00:04:39.114 In such cases, here's a slightly easier way 127 00:04:39.114 --> 00:04:41.264 [Tips to help you sleep soundly] to help you sleep soundly 128 00:04:41.264 --> 00:04:42.414 It's this guy right here 129 00:04:42.414 --> 00:04:44.164 It's called Myni Deep Sleep Immune 130 00:04:44.164 --> 00:04:46.264 from IlDong Pharmaceutical 131 00:04:46.264 --> 00:04:49.014 Sleep-related products can feel unfamiliar 132 00:04:49.014 --> 00:04:51.914 [It's hard to know what to choose] so you might hesitate, not knowing what criteria to use 133 00:04:51.914 --> 00:04:54.964 Three ingredients that help with sleep 134 00:04:55.414 --> 00:04:56.463 Lactogarium: Relieves stress-induced tension 135 00:04:56.463 --> 00:04:57.263 Lactium: Helps improve sleep quality 136 00:04:57.263 --> 00:04:58.463 L-Theanine: Relieves anxiety and has a calming effect 137 00:04:58.463 --> 00:04:59.913 If a product has these ingredients 138 00:04:59.913 --> 00:05:02.013 you can consider it a decent product as a first step 139 00:05:02.013 --> 00:05:04.313 [Reasons for choosing a sleep supplement] The reason I brought this product today is that 140 00:05:04.313 --> 00:05:07.063 in addition to the main ingredients, the secondary ingredients are quite solid 141 00:05:07.063 --> 00:05:10.263 and most importantly, the form itself is easy to take 142 00:05:10.263 --> 00:05:13.113 It actually has a lot of reviews on Olive Young and Naver 143 00:05:13.113 --> 00:05:15.063 and the reviews themselves were generally good 144 00:05:15.063 --> 00:05:18.363 (Remember the big three that help with sleep?) 145 00:05:18.363 --> 00:05:21.413 L-Theanine and Lactium are in this 146 00:05:21.413 --> 00:05:23.562 [Various and practical secondary ingredients] Especially, the secondary ingredients are quite solid 147 00:05:23.562 --> 00:05:26.012 Magnesium: Necessary for nerve and muscle maintenance 148 00:05:26.012 --> 00:05:28.262 Zinc: Necessary for immune function and vitality enhancement 149 00:05:28.262 --> 00:05:29.312 And while you sleep 150 00:05:29.312 --> 00:05:31.812 there are things that helps generate the energy your body needs 151 00:05:31.812 --> 00:05:34.862 [Vitamin B6 (metabolizes protein), pantothenic acid (generates energy)] which are vitamin B6 and pantothenic acid 152 00:05:34.862 --> 00:05:35.562 There are substances 153 00:05:35.562 --> 00:05:36.712 that strengthen your immune system 154 00:05:36.712 --> 00:05:39.012 in addition to your sleep health 155 00:05:39.012 --> 00:05:40.112 which I find it quite favorable 156 00:05:40.112 --> 00:05:42.762 There are seven of them in one box 157 00:05:42.762 --> 00:05:46.262 Sold at $30 at a discounted price on Naver Shopping 158 00:05:46.262 --> 00:05:49.461 Comes in two forms: easy-to-swallow pill form and a liquid form 159 00:05:49.461 --> 00:05:51.261 The liquid form contains magnesium 160 00:05:51.261 --> 00:05:53.661 [Iron, vitamin B6, pantothenic acid] and the rest of the substances are in pills 161 00:05:53.661 --> 00:05:56.861 The pill comes in two colors: purple and white 162 00:05:56.861 --> 00:05:58.111 I will give it a try 163 00:05:58.111 --> 00:06:00.361 Time to eat 164 00:06:00.361 --> 00:06:02.911 [Liquid with a flavor of green grape] It’s very sweet and the flavor is green grape 165 00:06:02.911 --> 00:06:07.161 Easy to swallow without water due to its diluted consistency 166 00:06:07.161 --> 00:06:08.511 The pill itself is not big enough 167 00:06:08.511 --> 00:06:10.361 so there’s no discomfort in swallowing it 168 00:06:10.361 --> 00:06:13.760 But if you dislike the after taste of pills lingering in your mouth 169 00:06:13.760 --> 00:06:15.460 you can have it with water 170 00:06:15.460 --> 00:06:17.460 There’s no specific time of the day to have them 171 00:06:17.460 --> 00:06:20.760 but it would be ideal to have them an hour before bed 172 00:06:20.760 --> 00:06:22.960 They aren’t very affordable 173 00:06:22.960 --> 00:06:25.560 But this isn’t something that you have to take everyday 174 00:06:25.560 --> 00:06:26.910 like multivitamins 175 00:06:26.910 --> 00:06:29.610 but every once in a while when you’re having trouble falling asleep 176 00:06:29.610 --> 00:06:31.560 so the price is quite affordable in that sense 177 00:06:31.560 --> 00:06:32.710 However, it’s not guaranteed that this will promote 178 00:06:32.710 --> 00:06:34.260 a good night sleep 179 00:06:34.260 --> 00:06:36.260 [Different outcomes by individuals] There are differences between individuals 180 00:06:36.260 --> 00:06:39.210 [The reviews are split] There were people who mentioned they slept well 181 00:06:39.210 --> 00:06:42.209 while other people said, it is ineffective 182 00:06:42.209 --> 00:06:44.409 So this is not a cure for everything 183 00:06:44.409 --> 00:06:46.959 but it does contain substances that promote a good night sleep 184 00:06:46.959 --> 00:06:49.709 [Although the effects vary, it can help with sleep] Eating it rather than not eating it will be more helpful 185 00:06:49.709 --> 00:06:51.109 I think you can think like this 186 00:06:51.109 --> 00:06:54.209 If your sleep environment frequently changes due to your work 187 00:06:54.209 --> 00:06:57.359 or if you’re struggling with your sleep quality from long haul flights 188 00:06:57.359 --> 00:07:00.159 or if you’re struggling with insomnia due to stress 189 00:07:00.159 --> 00:07:03.259 but feeling overwhelmed to get a prescription, this will be a perfect fit for you 190 00:07:03.259 --> 00:07:04.909 [Tips to manage insomnia] Control your sleeping and waking schedule 191 00:07:04.909 --> 00:07:06.608 Avoid late night snacks, caffeine, and alcohol before bed Listen to radio or read books rather than being on your phone 192 00:07:06.608 --> 00:07:08.908 [Myni Deep Sleep Immune] Portability UP! with dual formulation Contains Lactium and L-theanine 193 00:07:08.908 --> 00:07:11.208 1 box (7 bottles) at $31.90 with discount Contains supplementary substances like magnesium, iron, and etc. 194 00:07:12.708 --> 00:07:15.308 We discussed about insomnia today, and I wonder how you found it 195 00:07:15.308 --> 00:07:17.158 [Anyone can experience insomnia] Insomnia doesn’t occur to just people around you 196 00:07:17.158 --> 00:07:18.558 but it can occur to you as well 197 00:07:18.558 --> 00:07:20.508 The reason why we study hard 198 00:07:20.508 --> 00:07:22.058 and work like a slave is 199 00:07:22.058 --> 00:07:24.108 to eat and live well, right? 200 00:07:24.108 --> 00:07:27.408 [Sleep quality is the important thing in your life] In order to do so, your sleep quality should come first 201 00:07:27.408 --> 00:07:28.958 For my body that worked hard all day 202 00:07:28.958 --> 00:07:33.057 Put down your worries and have a sweet dream 203 00:07:33.057 --> 00:07:36.457 [If you have any questions about health information, ask in the comments!] No cell phone! Put it down 204 00:07:36.457 --> 00:07:39.907 See you next time, bye