How to Sleep Better - Part 1 With Valerie Cacho, MD
Jun 21, 2023Anyone who has struggled with insomnia, difficulty falling asleep, trouble staying asleep, or waking up too early knows how a bad night of sleep can make everything harder.
Good sleep is essential for good physical, mental, and emotional health.
One of the biggest barriers to losing weight in midlife and after menopause is poor sleep. Chronically bad sleep raises cortisol, which raises glucose, which raises insulin. This drives fat storage, not fat burning.
In light of this, we wanted to bring on a sleep expert to discuss frequently asked questions about sleep.
Valerie Cacho, MD, is an integrative sleep medicine specialist. Her interests and expertise include: diagnosing and treating medical sleep disorders, women's sleep concerns, mind-body approaches to insomnia, self-compassion training, clinical hypnotherapy, and promoting sleep health and wellness.
She is the president and founder of Sleep Life Med, a tele-sleep practice in Hawaii and California. Additionally, Dr. Cacho is the CEO of Sleephoria, a wellness brand founded on the belief that a well-rested woman has the energy, clarity, and drive to change the world.
Highlights From This Episode
[0:00] Topic introduction.
[07:04] Reasons why someone experiences difficulty in falling asleep.
[11:46] How caffeine affects your sleep.
[14:22] How alcohol affects your sleep.
[15:33] Blue light & melatonin before sleep.
[19:28] Recommended brands for melatonin.
[21:05] Restless Leg Syndrome.
[22:10] How to deal with Restless Leg Syndrome.
[22:58] Treatment for elevated cortisol at night.
[25:32] Does drinking caffeine on an empty stomach while intermittent fasting raise cortisol and delay sleepiness?
[27:39] Ways to increase the melatonin in your body.
[28:47] How sunlight affects your sleep.
[30:46] Supplements for falling asleep.
[34:22] Benefits of ear massage.
[39:42] Cause of waking up from sleep.
[44:21] How does carb intake affect your sleep?
Listen to This Episode
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Resources From This Episode
>> Join Zivli
>> Freebie: Weight Loss Mindset Audio Training
>> Sleephoria
>> Pure Encapsulations Melatonin
