불면증에 수면제는 NO!❌효과 좋은 수면 영양제 드셔보세요!🙆♀️💕 | 숙면을 위한 체크리스트✅
안녕하세요? 기능의학하는 피부과전문의 신나라입니다 수면을 방해하는 요인 13가지를 여러분들께 소개해드렸는데요 오늘은 체크리스트 번외 두 번째 시간으로, 숙면 꿀팁들, 그 중에서도 숙면에 도움이 되는 보조제에 대해 다뤄보겠습니다 앞으로 피부기능의학과 관련된 유익한 정보 항상 전해드리겠습니다 오늘 내용이 유익하셨다면, 구독과 좋아요 부탁드리겠습니다^^ 오늘도 키능의학tv 채널과 함께 건강한 하루 되세요~ *영상 순서입니다🤗 00:00 인트로 00:07 오늘의 주제는? 00:20 숙면을 돕는 보조제 - 멜라토닌 02:11 숙면을 돕는 보조제 - 비타민 02:53 숙면을 돕는 보조제 - 오메가3 03:36 숙면을 돕는 보조제 - 기타 보조제 04:03 숙면을 위한 원장님의 특 급 처 방? 04:43 아웃트로 [참고문헌] Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, DonCarlos L, Hazen N, Herman J, Katz ES, Kheirandish-Gozal L, Neubauer DN, O'Donnell AE, Ohayon M, Peever J, Rawding R, Sachdeva RC, Setters B, Vitiello MV, Ware JC, Adams Hillard PJ National Sleep Foundation's sleep time duration recommendations: methodology and results summary Sleep Health 2015 Mar;1(1):40-43 Jike, M ; Itani, O ; Watanabe, N ; Buysse, D J ; Kaneita, Y Long sleep duration and health outcomes: A systematic review, meta-analysis and meta-regression Sleep Med Rev 2018, 39, 25–36 Nedergaard M Neuroscience Garbage truck of the brain Science 2013 Jun 28;340(6140):1529-30 Xie L, Kang H, Xu Q, Chen MJ, Liao Y, Thiyagarajan M, O'Donnell J, Christensen DJ, Nicholson C, Iliff JJ, Takano T, Deane R, Nedergaard M Sleep drives metabolite clearance from the adult brain Science 2013 Oct 18;342(6156):373-7 Kripke DF, Garfinkel L, Wingard DL, Klauber MR, Marler MR Mortality associated with sleep duration and insomnia Arch Gen Psychiatry 2002 Feb;59(2):131-6 Kim YJ, Park MS, Lee E, Choi JW High Incidence of Breast Cancer in Light-Polluted Areas with Spatial Effects in Korea Asian Pac J Cancer Prev 2016;17(1):361-7 Oyetakin-White P, Suggs A, Koo B, Matsui MS, Yarosh D, Cooper KD, Baron ED Does poor sleep quality affect skin ageing? Clin Exp Dermatol 2015 Jan;40(1):17-22 Borbély AA, Daan S, Wirz-Justice A, Deboer T The two-process model of sleep regulation: a reappraisal J Sleep Res 2016 Apr;25(2):131-43 Wahl S, Engelhardt M, Schaupp P, Lappe C, Ivanov IV The inner clock-Blue light sets the human rhythm J Biophotonics 2019 Dec;12(12) 생체시계만 알면 누구나 푹 잘 수 있다 – 이현정 지음 (2021) spie org/news/5070-candlelight-style-organic-leds-a-safe-lighting-source-after-dusk Lee, Heon-Jeong (2019) Circadian Misalignment and Bipolar Disorder Chronobiology in Medicine 1 132-136 Smith RP, Easson C, Lyle SM, Kapoor R, Donnelly CP, Davidson EJ, et al (2019) Gut microbiome diversity is associated with sleep physiology in humans PLoS ONE 14(10): e0222394 Matenchuk BA, Mandhane PJ, Kozyrskyj AL Sleep, circadian rhythm, and gut microbiota Sleep Med Rev 2020 Oct;53:101340 doi: 10 1016/j smrv 2020 101340 Epub 2020 May 13 PMID: 32668369 Kahan V, Andersen ML, Tomimori J, Tufik S Can poor sleep affect skin integrity? Med Hypotheses 2010 Dec;75(6):535-7 doi: 10 1016/j mehy 2010 07 018 Epub 2010 Aug 1 Gupta MA, Gupta AK Sleep-wake disorders and dermatology Clin Dermatol 2013 Jan-Feb;31(1):118-26 doi: 10 1016/j clindermatol 2011 11 016 PMID: 23245983 Hurtado-Alvarado G, Pavón L, Castillo-García SA, Hernández ME, Domínguez-Salazar E, Velázquez-Moctezuma J, Gómez-González B Sleep loss as a factor to induce cellular and molecular inflammatory variations Clin Dev Immunol 2013;2013:801341 doi: 10 1155/2013/801341 Epub 2013 Dec 3 Aguirre, Claudia (2016) Sleep deprivation: a mind-body approach Current Opinion in Pulmonary Medicine 22 1 10 1097 Garbarino S, Lanteri P, Bragazzi NL, Magnavita N, Scoditti E Role of sleep deprivation in immune-related disease risk and outcomes Commun Biol 2021 Nov 18;4(1):1304 Mullington JM, Simpson NS, Meier-Ewert HK, Haack M Sleep loss and inflammation Best Pract Res Clin Endocrinol Metab 2010 Oct;24(5):775-84 Isami F, West BJ, Nakajima S, Yamagishi SI Association of advanced glycation end products, evaluated by skin autofluorescence, with lifestyle habits in a general Japanese population J Int Med Res 2018 Mar;46(3):1043-1051 Montgomery P, Burton JR, Sewell RP, Spreckelsen TF, Richardson AJ Fatty acids and sleep in UK children: subjective and pilot objective sleep results from the DOLAB study--a randomized controlled trial J Sleep Res 2014 Aug;23(4):364-88 Peuhkuri K, Sihvola N, Korpela R Dietary factors and fluctuating levels of melatonin Food Nutr Res 2012;56 Martínez‐Águila, A ; Martín‐Gil, A ; Carpena‐Torres, C ; Pastrana, C ; Carracedo, G Influence of Circadian Rhythm in the Eye: Significance of Melatonin in Glaucoma Biomolecules 2021, 11, 34 Singh T, Ahmed T H, Mohamed N, et al (March 26, 2022) Does Insufficient Sleep Increase the Risk of Developing Insulin Resistance: A Systematic Review Cureus 14(3): e2350 * 전주순수피부과 공식 블로그 #수면 #멜라토닌 #숙면의효능 #숙면방해요인 #잠을못자는이유 #키능의학 #키능의학TV #신나라 #순수피부과 #피부기능의학 #기능의학 #피부과전문의 #대한피부기능의학회 #피부좋아지는법 #건강해지는습관 #올바른식습관 #적절한수면시간 #올바른수면시간 #숙면하는법
