how to sleep well

Dec 14
2021

How To Fall Asleep Fast | Doctor Explains The Sleep Cycle 😴

In today’s episode of Dr Nora, I take you through our sleep cycle and discuss how to get that perfect night’s sleep.

WHY SLEEP?

Whilst we sleep, many important functions are taking place. Our immune system is working hard to regenerate and repair any issues. Our brain is busy preparing pathways to aid learning. A good rest is also important for our heart health and metabolism

WHAT MAKES US SLEEP?

Our sleep is controlled by two interacting systems. The first is the homeostatic sleep drive process which determines how long we have been awake for and ensures we feel sleepy and vice versa whilst we are asleep allowing us to wake up. The second system is our internal body clock or Circadian Rhythm which controls our sleep, body temperature and hormones. This is in tune with the natural sunrise and darkness giving us our normal pattern of sleep.

SLEEP HYGIENE

As doctors we often refer to someone’s “sleep hygiene" - these are habits that can help you to get a good night’s sleep. Here are a few tips:

- Know your body clock - sleep at set times to ‘program’ your body

- Look at your sleeping environment - is the bed comfortable, are you distracted by the tv?

- What are you consuming before bed? Caffeine keeps us awake.

WHAT CAN I DO?

Aside from looking at the factors above and making modifications as needed, you may wish to try mindfulness or relaxation techniques that may help to alleviate any stress or worry so that you can fall asleep. You may benefit from individual psychological help which can be arranged through your doctor.

I hope you enjoyed this video and as always if you have any questions or comments please drop me in a line.

COMPANION VIDEOS

Tired All the Time: https://youtu.be/Zc0nXwC6RNw

FODMAP Diet: https://youtu.be/Xi9TjiisSmc

Immune Boosting Foods: https://youtu.be/Fu7tK5kHfn4

Health Tips: https://youtu.be/XMzA3l9iT20

Boxercise Workout: https://youtu.be/kbEQPOYTXBA

Take care and stay healthy 😊

Dr Nora 💉

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The information provided in this video is not a substitute for getting individualised advice by an accredited healthcare professional.

Sep 09
2021

Tired All the Time? - Doctor Explains the Symptoms, Causes and Solutions

In this episode I go through the possible causes of tiredness and how to fix them.

Accounting for almost 1.5% of all presentations to the family doctor, the feeling of being tired all the time is certainly very common. There are a multitude of reasons why, but it is important for the medical doctor to elicit any ‘red flag’ symptoms, such as, a new onset of tiredness in an otherwise well elderly person, abnormal bleeding, shortness of breath and fever just to name a few. Commonly tiredness may be related to non-organic causes, such as poor sleep, feeling low in mood or being stressed. In other circumstances, it may be related to a deficiency such as a vitamin deficiency. Other reasons include underlying medical conditions, such as diabetes or a thyroid disturbance. More worryingly it may be caused by sinister causes such as an undiagnosed cancer. There are many causes of tiredness of which this list is not exhaustive, however, if you yourself do suffer from tiredness, it is worthwhile speaking with your medical doctor for a full check up.

Having a healthy balanced diet with regular exercise can be a great way to combat tiredness that is not related to any underlying medical condition.

I hope you enjoy the workout and as always if you have any questions or comments please drop me in a line.