Tart CHERRIES for sweet dreams – The science of SLEEP 😴💭

New technology transforms our sleep into data. Sleep scores and hypnograms are telling me every day how good my watch perceived my sleep during the night. But what does good quality of sleep actually mean? And how can we accurately measure it? How much sleep is enough? And what have cherries got to do with it?
Let’s dive into the science of sleep with me and learn how a glass of cherry juice can save you a trip to the pharmacy and your disrupted night.

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00:00 Intro
00:56 Sleep on queue
02:41 Sleep in phases
04:34 Sleep in numbers
07:28 5 ways to improve your sleep
11:02 What’s cherry got to do with it?
12:36 Endcard


How the duration of sleep impacts your health and self-reported quality of sleep data is the best guess we have:
Kwok, C. S. et al. “Self‐reported sleep duration and quality and cardiovascular disease and mortality: a dose‐response meta‐analysis.” Journal of the American Heart Association 7, 2018, e008552.

Sleep duration and depression:
Zhai, L. et al. “Sleep duration and depression among adults: A meta‐analysis of prospective studies.” Depression and anxiety 32, 2015, 664-670.

Sleep duration and cognitive performance:
Lo, June C., et al. “Cognitive performance, sleepiness, and mood in partially sleep deprived adolescents: the need for sleep study.” Sleep 39, 2016, 687-698.

WHO meeting on sleep and health:

CDC recommendations for sleep duration:

How hot showers and baths can help you to better sleep:
Haghayegh, S. et al. “Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis.” Sleep medicine reviews 46, 2019, 124-135.

General health benefits of tart cherries:
Kelley, D. S. et al. “A review of the health benefits of cherries.” Nutrients 10, 2018, 368.

Tryptophan in cherries for better sleep:
Losso, J. N., et al. “Pilot study of tart cherry juice for the treatment of insomnia and investigation of mechanisms.” American journal of therapeutics 25, 2018, e194.

Highly recommend reading this book if you want to dive deeper into the science of sleep:
Matthew Walker “Why we sleep – The new science of sleep and dreams” Penguin UK, 2017.

⚠️ These are only the references displayed or directly referenced in the video. All references used for making this video can be found here: https://www.shelium.net/sources/22-sleepcherryjuice


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