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Sleep Hygiene: How To Get Better Quality Sleep | Nutritionist Explains | Myprotein
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Jan 30, 2025
Expert nutritionist gives advice on how to achieve a good night's sleep. Low mood, emotional eating, critical self-talk and overeating can all be caused by one thing, sleep! Jamie Wright, an accredited nutritionist, gives expert advice on achieving a good night's sleep with a sleep routine and supplements. Sleep can help more than we realise, here are some advantages to start with. -Improve your concentration and focus -Fortify your immune system -Optimise your training performance and recovery -Reduce your risk of developing a whole host of chronic diseases -Enhanced memory consolidation and learning Follow Jamie on IG: jamiesdietguide Chapters: 00:00 - Introduction to sleep 00:49 - What is sleep? 01:27 - Four stages of sleep 02:04 - How to get your best nights sleep
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0:00
how to get your best night's sleep and
0:02
how lack of sleep can affect your daily
0:04
food habits low mood emotional eating
0:06
critical self-talk and overeating can
0:08
all be caused by one thing
0:14
hi I'm Jimmy Wright an accredited
0:15
nutritionist and I specialize in helping
0:17
people all across the world achieve
0:19
their goals without any silly fat diets
0:21
what if I told you that there was a
0:22
supplement you could take that would
0:24
improve your concentration and focus
0:25
fortify your immune system optimize your
0:28
training performance and Recovery reduce
0:30
your risk of developing a whole host of
0:32
chronic diseases and even enhance memory
0:35
consolidation and learning sounds pretty
0:37
good right now what if I also told you
0:39
that that was absolutely free got your
0:42
attention with that one but now it's
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time to burst that bubble because it's
0:45
not actually a supplement in fact it's
0:48
actually just a good night's sleep what
0:50
actually is sleep sleep is a natural and
0:53
essential state of rest no matter how
0:55
I'm using the magic of caffeine is it is
0:57
thought a neurotransmitter called
0:58
adenosine gradually builds up in the
1:00
brain during times of wakefulness
1:03
it builds a bills and bills will tell
1:10
during sleep the body and Brienne go
1:12
through a series of physiological
1:14
changes including a decrease in heart
1:15
rate breathing rate and even body
1:18
temperature sleep is characterized by
1:20
different stages each with its unique
1:22
features and is controlled by a complex
1:24
interplay between various biological
1:26
systems in the body they are typically
1:28
four stages of sleep with each stage
1:30
characterized by different brain wave
1:32
patterns stage one is the lightest stage
1:34
of sleep and people may experience
1:35
muscle twitches or a sensation of
1:37
falling during this stage stage 2 is a
1:40
slightly deeper stage of sleep and
1:42
people spend the majority of their sleep
1:43
time in this stage stages three and four
1:46
are the deepest stages of sleep and it
1:48
is during these stages that the body
1:50
repairs and restores itself most
1:52
importantly the British snoring and
1:54
sleep apnea Association has identified
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stages three and four as Prime snoring
1:59
territory so if your other half is
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snoring you can at least be reassured
2:02
that their body is healing why nice for
2:04
them how to get your best ever night's
2:06
sleep the secret to your best overnight
2:08
sleep starts with
2:10
a sleep routine research suggests that
2:13
maintaining a consistent sleep routine
2:15
can help you get a better quality of
2:16
rest and more of it unsurprisingly
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having a really varied sleep schedule or
2:20
going to bed too late at night is
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actually not very good for us at all in
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fact it increases our risk of developing
2:27
just about every physical mental and
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cognitive health issue you can imagine
2:31
so you'll want to sit down and plan out
2:33
a routine for your sleep consider it the
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blueprint of your best overnight sleep
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you want to figure out when you plan to
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go to bed when you plan to brush your
2:41
teeth and get ready for bed when you
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plan on having a relaxation time focused
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activity before bed and I would
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recommend at least 30 minutes and
2:48
finally when you plan to wake up you'll
2:50
also want to install a blue light filter
2:52
on your phone if you're prone to a good
2:54
scrolling before bed blue light from
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screens can cause a fair bit of
2:57
disruption to our sleep onset so it
2:59
would be a good idea to do what you can
3:01
to minimize it as I know that there is a
3:03
much greater chance of you installing an
3:04
app than there is of you not looking at
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your phone room temperature can also
3:08
play a part in achieving a quality
3:09
night's sleep a bedroom it's either too
3:11
hot or too cold can affect your ability
3:13
to get to and stay asleep
3:16
somewhere between 15.6 to 19.4 degrees
3:19
Celsius appears to be best for Peak
3:22
Comfort finally you may also want to
3:24
think about introducing some
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aromatherapy around bedtime lavender
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aromatherapy would be my suggestion to
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help you relax after a stressful day or
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to just provide an added level of
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support and assisting you in winding
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down for sleep either a lavender spray
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or Mist a diffuser with essential oils
3:40
or even a lavender scented pillow would
3:42
all be good options the supplement stack
3:44
you need for a great night's sleep there
3:46
are certain supplements that can also
3:48
make a huge difference to the amount of
3:49
sleep you get as well as the quality of
3:51
that sleep first off we have magnesium
3:53
bicycle magnesium bicycle is easily
3:56
absorbed and may have calming properties
3:58
researchers find that supplementation of
4:00
this form of magnesium can help reduce
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anxiety depression stress and even
4:04
insomnia it's a pretty effective
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supplement for helping people get to
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sleep especially if they are quite
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anxious stressed or have pre-existing
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issues with sleep itself I'd recommend
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having around 200 to 200 50 milligrams
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60 minutes before you go to bed the next
4:19
supplement to highlight is l-theanine
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the main benefits of l-theanine
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supplementation are associated with
4:24
promoting a relaxed State without
4:26
causing drowsiness but how can it help
4:28
the sleep if it's not causing drowsiness
4:30
well l-theanine supplementation enhances
4:32
Sleep Quality by promoting a more
4:34
relaxed state in the brain trying to get
4:36
to sleep when your brain is still active
4:38
is the equivalent of trying to shut down
4:40
your computer by mashing the power
4:41
button it doesn't know whether it's
4:42
going to sleep or whether it's being
4:44
called into action again l-theanine can
4:46
help with that and supplementing between
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200 to 250 milligrams 60 minutes before
4:51
bed would be best practice a final
4:53
supplement to mention is abigailin
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apogenin is a compound found in a wide
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variety of plants and herbs you've
4:59
likely heard of chamomile tea and Haya
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can help us sleep well that's all down
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to its high epigen and content apogenic
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helps improve sleep by exerting an
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anxiety reducing effect when consumed in
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high doses at even higher doses it may
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actually have sedative properties the
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recommended dosing Falls somewhere
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between 2.4 to 8.1 milligrams per
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kilogram of body weight I'd recommend
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being conservative with it and opting
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for a lower amount to start off
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combining two or more of the supplements
5:26
mentioned May provide a complementary
5:27
benefit but I suggest to those I work
5:30
with to try the Magnesium first and make
5:32
sure all the other factors around sleep
5:34
are in place my lack of sleep affects
5:36
our dietary choices lack of sleep can
5:38
have a significant impact on our daily
5:40
food habits when we don't get enough
5:42
sleep it can disrupt our body's natural
5:43
hormone balance including the hormones
5:46
that regulate our appetite and hunger
5:48
specifically lack of sleep can cause an
5:50
increase in the hormone ghrelin which
5:52
stimulates hunger and a decrease in the
5:54
hormone leptin which signals feelings of
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fullness this hormonal imbalance can
5:59
lead to overeating and cravings for high
6:01
calorie sugar-rich foods additionally
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when we're tired we may rely on caffeine
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and sugary snacks to provide a quick
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energy boost which can further disrupt
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our eating habits this can also lead to
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a cycle of pursed sleep and poor food
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choices as these choices can further
6:17
impact our ability to get a good night's
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sleep parsleep could also have a
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negative impact on our mood and low mood
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may be a precursor to emotional eating
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this often occurs later in the day and
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may further disrupt sleep leading to a
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cycle of terrible sleep critical
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self-talk and emotional overeating in
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summary sleep is incredibly important
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for our health and a lack of sleep can
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cause hormonal imbalances that affect
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our mood appetite and hunger leading to
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overeating and cravings for unhealthy
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Foods it can also lead to perfect
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choices and a cycle of disrupted sleep
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and poor eating habits give some of our
6:51
tips on how to have your best ever night
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sleep a go and let us know how you get
6:55
on in the comments section below don't
6:57
forget to like this video And subscribe
6:59
to the my protein YouTube channel for
7:00
more helpful content and be sure to keep
7:02
asking the team questions so we can keep
7:04
providing you with more evidence-based
7:06
answers
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