TIMESTAMPS 00:00 My sleep journey 04:30 Sleep Smarter Intro 05:32 How sleep supports waste removal in your brain 0630 When a good night’s sleep starts 07:34 The best time of day to get sunlight 09:54 Pros & cons of melatonin supplementation 11:17 How to manage screen time 12:42 Using caffeine’s half life to plan consumption 14:43 The optimal sleeping temperature 16:07 Optimal sleep times 17:35 Suggested supplements for sleep 18:53 Setting up your bedroom for sleep 19:53 Supporting our circadian rhythm through electromagnetic energy
Brilliant video with lots of tips...thank you...I’m definitely going to incorporate a lot of these!! My naturopath advised me to turn off all the switches in the bedroom at night...along with the WiFi and it has helped me have a more restful sleep...my problem is waking up early so I need that sunlight and grounding in the mornings 🌞
My sleep is so sporadic. Last night I had a wild night and am really feeling it today. Thanks so much Raelan for more reading suggestions! They could not have come at a better time! ❤ from Canada.
Hello my fellow Canadian! Always nice to hear from you 😌 Sorry to hear about your rough night though - I DEFINITELY recommend this book! Packed full of so much great info, hopefully something will be useful for you. :)
Thank you for this video and book recommendation. 1 question though. I often hear people say, like you did in this video, you should follow the sunlight, sunset times. But in winter the sun goes down so much sooner then in summer. I also hear we should follow a fixed rhythm getting up and going to bed at the sale time everyday. How do these two statements match? Are we meant to sleep more in winter? Would love to hear your thoughts or how you do it.
Great question! As I recall, the book Sleep Smarter shared that people do in fact do better when they sleep longer in the winter, and adjust their wake and sleep times to match the changing sunrise and sunset times throughout the year. Personally I don't change my sleep schedule throughout the year all that much, I typically keep it the same. Perhaps I would do better if I did!
Thank you so much for this video! I’ve heard all of these suggestions different places but it helps when you’ve heard someone else really benefited from it !
Thanks for this Raelen. Very interesting information does the book say if cacao is OK to drink instead of coffee it contains theobromine a very mild and gentle stimulant that enhances mood, calmness and cognitive function as well as boosting magnesium levels. I actually read from Google research that some people have found ceremonial cacao helpful for healing CFS! Thank you!
Hair grows better, stronger, even more shafts if you apply castor oil. Mix with olive oil to thin it, little rosemary essential oil makes even more effective. Massage to scalp at sleep time, wash off with mild shampoo am. In few weeks u see results. Enough to use 1&2 times per week.
Great overview Raelan- really educational & informative & makes so much sense with recommendations My a-ahhhh moment, as a person almost recovered from mecfs - everytimr I have a flare - my lymph nodes get so swollen- no wonder it impacts sleep! From @ienergise
Interesting about your thin hair, when my wife got bad covid, her hair began to fall out AND thinner.its slowly going back to the thickness it once was
Any insight on why CFS patients typically wake up feeling worse than they did before they went to bed the following night? I can understand not feeling completely refreshed, but it seems like something else is going on during sleep that is causing the poor morning experience, almost like sleep is a stressor (not in the sleep-anxiety sense).
@@DrGearHeadSS I think it’s a combination of a few things. Histamine release upon waking, dehydration from overnight (especially for POTS patients), possible physiological reactions to certain dreams that may stress the body during sleep.
Hi. Thanks for your video. I am an evening person who gets up early in the morning very difficult. So that means for me would be so early to get up completely against my type. There are the different types. Is it still recommended that you adopt this rhythm that you mentioned there? For everyone?
Great question! According to the book, I believe the recommendation is for everyone. But it sounds like you know your body well so perhaps this isn't for you. 😊
When we look at the early times, the hunter gatherer slept in a dark cave or hut. I bet when the sun came up, they headed out hunting and gathering and stayed out all day until dusk
TIMESTAMPS
00:00 My sleep journey
04:30 Sleep Smarter Intro
05:32 How sleep supports waste removal in your brain
0630 When a good night’s sleep starts
07:34 The best time of day to get sunlight
09:54 Pros & cons of melatonin supplementation
11:17 How to manage screen time
12:42 Using caffeine’s half life to plan consumption
14:43 The optimal sleeping temperature
16:07 Optimal sleep times
17:35 Suggested supplements for sleep
18:53 Setting up your bedroom for sleep
19:53 Supporting our circadian rhythm through electromagnetic energy
Raelan wakes up at 5:30am... That's when I finally manage to fall asleep! Guess I'd better read that book.
Oh wow, Cheggs! I don't think you're alone though... I hear of lots of people with this issue. I hope you find something that helps!
Hello.
Brilliant video with lots of tips...thank you...I’m definitely going to incorporate a lot of these!! My naturopath advised me to turn off all the switches in the bedroom at night...along with the WiFi and it has helped me have a more restful sleep...my problem is waking up early so I need that sunlight and grounding in the mornings 🌞
Glad it was helpful, Keren!
My sleep is so sporadic. Last night I had a wild night and am really feeling it today. Thanks so much Raelan for more reading suggestions! They could not have come at a better time! ❤ from Canada.
Hello my fellow Canadian! Always nice to hear from you 😌 Sorry to hear about your rough night though - I DEFINITELY recommend this book! Packed full of so much great info, hopefully something will be useful for you. :)
Amazing video ! thank you so much ! you really are a beacon of hope ! this book seems to have some great ideas !
So glad you enjoyed this Isa!
Thank-you for this precious knowledge!! I'm brand new to ME/CFS recovery.
So glad you enjoyed this tekis0! Wishing you all the best with your recovery 😌
Look for Alex Howard and Irene Lyon on YT too.
Thank you for this video and book recommendation.
1 question though. I often hear people say, like you did in this video, you should follow the sunlight, sunset times. But in winter the sun goes down so much sooner then in summer. I also hear we should follow a fixed rhythm getting up and going to bed at the sale time everyday. How do these two statements match? Are we meant to sleep more in winter? Would love to hear your thoughts or how you do it.
Great question! As I recall, the book Sleep Smarter shared that people do in fact do better when they sleep longer in the winter, and adjust their wake and sleep times to match the changing sunrise and sunset times throughout the year. Personally I don't change my sleep schedule throughout the year all that much, I typically keep it the same. Perhaps I would do better if I did!
@@RaelanAgle thank you.
Thank you so much for this video! I’ve heard all of these suggestions different places but it helps when you’ve heard someone else really benefited from it !
Thanks for this Raelen. Very interesting information does the book say if cacao is OK to drink instead of coffee it contains theobromine a very mild and gentle stimulant that enhances mood, calmness and cognitive function as well as boosting magnesium levels. I actually read from Google research that some people have found ceremonial cacao helpful for healing CFS! Thank you!
Thanks for the summary!!
My pleasure!
Awesome video :) Thank you!
Glad you liked it!
Hair grows better, stronger, even more shafts if you apply castor oil. Mix with olive oil to thin it, little rosemary essential oil makes even more effective. Massage to scalp at sleep time, wash off with mild shampoo am. In few weeks u see results. Enough to use 1&2 times per week.
Great overview Raelan- really educational & informative & makes so much sense with recommendations
My a-ahhhh moment, as a person almost recovered from mecfs - everytimr I have a flare - my lymph nodes get so swollen- no wonder it impacts sleep!
From @ienergise
So glad you enjoyed this and that is a great insight Christine about the lymph nodes!
Interesting about your thin hair, when my wife got bad covid, her hair began to fall out AND thinner.its slowly going back to the thickness it once was
Any insight on why CFS patients typically wake up feeling worse than they did before they went to bed the following night? I can understand not feeling completely refreshed, but it seems like something else is going on during sleep that is causing the poor morning experience, almost like sleep is a stressor (not in the sleep-anxiety sense).
Great question, James. I also often found that my mornings were my worst but still am not sure why.
Maybe it has something to do with cortisol levels (stress hormone) being the highest on waking.
@@DrGearHeadSS I think it’s a combination of a few things. Histamine release upon waking, dehydration from overnight (especially for POTS patients), possible physiological reactions to certain dreams that may stress the body during sleep.
Did you look into nuts and seeds for magnesium supplementation?
I didn't, good suggestion!
Hi.
Thanks for your video. I am an evening person who gets up early in the morning very difficult. So that means for me would be so early to get up completely against my type. There are the different types. Is it still recommended that you adopt this rhythm that you mentioned there? For everyone?
Great question! According to the book, I believe the recommendation is for everyone. But it sounds like you know your body well so perhaps this isn't for you. 😊
Try searching for reviews of his book. Reviews often point out contentious issues
When we look at the early times, the hunter gatherer slept in a dark cave or hut.
I bet when the sun came up, they headed out hunting and gathering and stayed out all day until dusk