Moment 185- The One Thing You Should Never Do Before Bed: Dr Cheri Mah
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Tells me that I sleep with something playing first. I grew up with a radio in my room, so when i'm as an adult now, I always looking to play something as I thought to sleep. Is gonna hurt my sleep quality.

I would say, if you're a custom to us, I would say that's fine to continue to do so. I am not a fan of having the TV on and having the bright light exposed um to you in that hour before bedtime because IT also can just be very psychologically stimulating ing. But I feel like you said it's a radio or it's podcast that you feel is helping you relax.

Then i'm a fan of IT people at night.

You might help you at least think about your sleep a bit more and chAllenge you to do maybe one one changed tonight.

We consider that to be a scientific endorsement of the broadcast. Okay, so i've got sound down. You are a fun of the White, White noise machines.

I am because sometimes there's external noises like a garbage truck or construction that you're not always able to control. So if you at this mask over IT temporary, that can sometimes be helpful to keep individuals more a sleep during the nighttime. And there's even some now that are adaptive.

So if the doors slams, then the volume temporarily increases and then will decrease. So there's almost these smart White noise machines that, that are come out on the market. So that's from a noise standpoint.

And earplugs are going to be helpful if you're travelling when you're home. You can obviously use those to dampen down any external noise from a from a temperatures down point. You wanted to be cool.

I think this is in the area that a lot of people can benefit from because they often sleep in much warmer temperatures than what we know is probably more conducive to sleep, which is cooler. Sixty to sixty seven degrees has been shown to help individuals stay asleep and fall, a sleep that may be frigidly cold for some, but you have to find the temperature that's right for you. I would say decrease your temperature, but I say one degree or two degrees every couple of days.

And then you can find the temperature that works well for you. And there's the even technology now where there's mattress covers that can help you regulate temperature from much cooler to warmers sof there's differences in bed partners. That's a way that you can actually accommodate both of their preferences .

about about about sixteen to twenty degrees sale us. What about when I shower or I bath? Because often I go and have a shower that I get straight into bed often. Yes.

he's that good or bad. I would encourage you to shift that timing a little bit earlier into the night. So in a one a half before you are planning to go to bed, I would shift your shower, because when you are taking a hot bath or hot shower, IT increases your core temperature, but when you fall asleep, your core temperature drops.

So you don't want that competing signal to be right before bad time. But if you back that shower up an hour and a half, that should be sufficient time that we think potentially there's an augmentation of helping that drop in temperature. And some smaller studies have shown that, that can help decrease the time to fall a sleep and also enhance deep sleep, which has implications for a muscle recovery, regeneration.

And you get more than in the earlier part of your night. So it's an easy fix. Uh, just a tweet. The timing of your shower in your hot bath to be just an hour two before bed time, not right before bed. So what's a strategy to, if you have difficulties winding down and relaxing to implement that hot shower, hot bath earlier in the evening?

One of the problem also have when I sleep sometimes is I I hear people say you got, you can't eat like three, four hours before bed. However, I sometimes, you know, I sometimes get home at ten P M, and I get home hungry as hell at ten P M. And then sometimes if I got a food, for example, might come like eleven, which things I end up eating eleven.

And then I really see in my sleeping ols, I think as well that i'm someone that tends to fall asleep later. Again, this might just be me telling beers to myself, but does what tends to happen. And I know i'm not supposed to eat before bed, but i'm so hungry. So is there anything that I can eat before bed that won't disrupt to my sleep, but i'll get rid of a hunger?

Yes, the preference is not to have a huge meal right before bed that's fried, fatty um you know really heavy sitting in your stomach that hour right before bed time. Um so if you're able to time then be acute gic, then that's obviously the preference. But I OK with you having a pressley snack a lot of times from my athletes. That means will go something like fifty percent of a complex carb and like fifty percent of a lean protein. So for example, cereal and milk is an easy one.

Cereal.

yeah, cereal and milk, of course we want something that whole grain, uh, and not you know necessary, a sugary cereal. But cereal, milk is an easy one that many people have access to, or cottage cheese and fruit, one hundred percent whole, we crackers and peanut butters. And the reason why is because I don't want you waking up in the middle, being hungry or even trying to fall a sleep, and you feel like you're hungry. But we want something that slow digesting through the night because ideally you're going to be sleeping seven, eight, nine hours during the night, uh, and we wanted to be able to get you to the morning time and then you will fuel when you wake up. So what Price sleep snack can be a great strategy if you're coming home late and you want to obviously be able to fuel before bed or if you have a really .

early dinner and you're hungry before bad time. And then I get to about ten, eleven pm, i'm still awake and i'm starving.

okay. So what's a press leeve snack .

that you think .

you can grab for? Oh yeah ah not protein. Um yeah you can grab A A good nut mix. Maybe you can partner that also would like .

some yogurt too.

Rosberg, yes. Fruit yeah and some yes. A A protein and carbon there, and those are good, good.

Please sleep start.