883 - New Research Shows How to Improve Sleep, Mood & Fatigue

The latest research has new strategies for how to improve sleep. There are also important findings on improving fatigue and mood. Tune in to hear research-backed methods to improve your health.

If you have any additional questions you would like answered in the future, let me know in the comments!

Watch/Read Next...

• How to Improve Sleep Efficiency: https://drruscio.com/improve-sleep-efficiency/
• The Missing Link Between Stress and Gut Health? Gut Bacteria: https://drruscio.com/stress-and-gut-health/
• Can Stress Cause Bloating? https://drruscio.com/can-stress-cause-bloating/
• Exercise for Depression: https://drruscio.com/exercise-for-depression/
• Natural Mood Enhancers: How to Improve Anxiety Without Medication https://drruscio.com/natural-mood-enhancers/
• Do You Have These Surprising High-Funcitoning Anxiety Symptoms? https://drruscio.com/high-functioning-anxiety-symptoms/

Featured Resources

• Quiet Your Mind and Get to Sleep Book: https://www.amazon.com/dp/1572246278?psc=1&ref=ppx_yo2ov_dt_b_product_details
• CBT for Insomnia: https://www.cbtforinsomnia.com/
• Behavioral Sleep Medicine Memebers Directory: https://www.behavioralsleep.org/index.php/united-states-sbsm-members

Timestamps

00:00 Intro

01:23 Can exercise offset too little sleep?

03:26 How to improve post-infection fatigue

05:21 An effective strategy for insomnia

06:35 Does blue-light blocking actually help sleep?

09:42 The importance of caffeine timing

11:40 Supports for chronic fatigue

14:21 Ways to improve mood & stress

Featured Studies

• Joint association of physical activity and sleep duration with risk of all-cause and cause-specific mortality: a population-based cohort study using accelerometry: https://pubmed.ncbi.nlm.nih.gov/36990109/
• Positive Effects of Probiotic Therapy in Patients with Post-Infectious Fatigue: https://pubmed.ncbi.nlm.nih.gov/37233680/
• Comparative Effectiveness of Digital Cognitive Behavioral Therapy vs Medication Therapy Among Patients With Insomnia: https://pubmed.ncbi.nlm.nih.gov/37040111/
• Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults: https://pubmed.ncbi.nlm.nih.gov/37593770/
• Restricting short-wavelength light in the evening to improve sleep in recreational athletes - A pilot study: https://pubmed.ncbi.nlm.nih.gov/30427265/
• Awakening effects of blue-enriched morning light exposure on university students' physiological and subjective responses: https://pubmed.ncbi.nlm.nih.gov/30674951/
• The effect of caffeine on subsequent sleep: A systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/36870101/
• Coenzyme Q10 + alpha lipoic acid for chronic COVID syndrome: https://pubmed.ncbi.nlm.nih.gov/35994177/
• Effectiveness of physical activity interventions on reducing perceived fatigue among adults with chronic conditions: a systematic review and meta-analysis of randomised controlled trials: https://pubmed.ncbi.nlm.nih.gov/37666869/
• The Effects of Dose, Practice Habits, and Objects of Focus on Digital Meditation Effectiveness and Adherence: https://pubmed.ncbi.nlm.nih.gov/37725801/
• Mindfulness and emotion regulation--an fMRI study: https://pubmed.ncbi.nlm.nih.gov/23563850/

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