Introduction

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/  

 

Get the Latest Updates

Facebook - https://www.facebook.com/DrRusciodc

Instagram - https://www.instagram.com/drrusciodc/

Pinterest - https://www.pinterest.com/drmichaelrusciodc 

 

DISCLAIMER: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment.

Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g 

*Full transcript available on YouTube by clicking the “Show transcript” button on the bottom right of the video.