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.

► subscribe to Shelium: https://bit.ly/3nR9QqL

—–
CONTENT

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

—–
REFERENCES

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.
https://doi.org/10.1161/JAHA.118.008552

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.
https://doi.org/10.1002/da.22386

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.
https://doi.org/10.5665/sleep.5552

WHO meeting on sleep and health:
https://www.euro.who.int/__data/assets/pdf_file/0008/114101/E84683.pdf

CDC recommendations for sleep duration:
https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

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.
https://doi.org/10.1016/j.smrv.2019.04.008

General health benefits of tart cherries:
Kelley, D. S. et al. “A review of the health benefits of cherries.” Nutrients 10, 2018, 368.
https://doi.org/10.3390/nu10030368

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.
https://doi.org/10.1097/MJT.0000000000000584

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

—–
👋 COME SAY HI

► Twitter: https://twitter.com/SheliumScience
► Instagram: @Shelium.Science
► TikTok: @shelium.science
► Website / Blog: https://www.shelium.net

If you want to hear about any specific topic – feel free to leave suggestions in the comments below!