DOCTORS 365: Medical Care 24/7’s Post

2 simple things that drastically improve my sleep quality. I’ve been a habitual mouth breather—a habit I’m working hard to break. With spring in full swing in Australia, my nose often gets congested from pollen allergies. The combination of mouth breathing and nasal congestion are common causes of snoring. Snoring can significantly affect your sleep, and poor sleep affects your health. Here are 2 simple things I’ve been doing that have drastically improved my sleep quality: 1. Taping my mouth shut. 2. Taping my nose open. Taping my mouth shut forces me to breathe through my nose.
Taping my nose helps physically open my nasal passages to improve nose breathing. I use 3M surgical tape for my mouth and a nasal strip for my nose. These two things reduce my snoring and improve my sleep quality significantly! P.S. Are you a mouth breather? P.P.S. These methods may not work if you have sleep apnea or nasal obstructions. — Repost this for others ♻️ and follow me @galeruttanaphon for more.

Apnea is when you stop breathing for a short period, especially during sleep. Imagine if you were swimming and you held your breath underwater for a bit too long – that’s like having a moment of apnea. Now, normally, when you’re asleep, your body keeps breathing without you having to think about it. But in some cases, like with sleep apnea, something blocks your airway, so you stop breathing for a bit. It could be because your throat muscles relax too much or your tongue falls back and blocks the airway. Now, here’s why repeated apnea is dangerous: When you stop breathing, your body doesn’t get enough oxygen. Oxygen is like fuel for your body – it helps your brain, heart, and other organs work properly. So, if you keep having these moments where you’re not getting enough oxygen, it can cause serious health problems. Think of it like this: if you were driving a car and you didn’t put enough gas in it, eventually, the car would stop working, right? Well, your body works the same way. If it doesn’t get enough oxygen, your organs can’t function properly, and it can lead to things like high blood pressure, heart disease, and even strokes. That’s why it’s so important to have normal breathing patterns and make sure your body gets enough oxygen – it keeps everything running smoothly and keeps you healthy and feeling good. So, if you think you might have sleep apnea, it’s essential to get it checked out and treated so you can breathe easy and stay healthy. #thehealthylung #healthandwellness #thehealthylung #Cough #CoughRelief #lung #RefuxCough #pulmonologist #PersistentCough #CoughSolutions #cough #coughremedy #pulmonology #respiratoryhealth #lunghealth #Pulmonologist #homeremedies #healthtips #BreatheEasy #HealthyLiving #LungDisease #COPD #Asthma #Allergies #flu #respiratorycare #health #medicaladvice #doctor #health #coughsyrup #drycough #pulmonology #acidrefluxrelief #gastroesophagealrefluxdisease #guthealthmatters #acidreflux #acidrefluxrelief #acidrefluxdiet #gerd #heartburn #DigestiveHealth #CoughAndAcidReflux #AcidRefluxTreatment #GERDTreatment #AcidRefluxSymptoms #healthandwellnesscoach #healthandwellnesstips #healthandwellnessblogger #healthandhappiness #healthandwellnessadvocate #wellness #remsleep #sleep #cognitivefunction #brainhealth #emotionalregulation #learningprocess #neuroscience #mentalwellness #thehealthylung #sleepapnea #sleepy #sleepdisorders #sleephygiene #sleepwell #cantsleep #apnea #cpap #osa #wakeup #healthyliving Do you or anyone in your family or friends snore a lot?

Did you know that your baby’s sleep can be influenced by what’s on their plate, starting from the moment they begin eating solids? Introducing solids is a big milestone, but did you know that protein can play a crucial role in your baby’s sleep right from the start? Protein isn’t just about building muscles - it’s essential for regulating sleep hormones and keeping blood sugar levels stable, which means fewer wake-ups and more restful nights for your little one. As your baby begins their journey with solid foods, ensuring they get the right amount of protein can make a world of difference in their sleep quality. From tiny bites of chicken to spoonfuls of lentils, incorporating protein into their meals sets the foundation for healthy sleep habits. Ready to ensure your baby’s nutrition is on point and create a personalized sleep plan tailored to their needs? Book a coaching session with me today, and let’s make sure your little one is set up for sweet dreams and healthy growth. Contact to schedule your sleep coaching session: https://lnkd.in/eKTPTN8y #mylittledreamer #BabySleep #BabySleepCoach #InfantSleep #ToddlerSleep #BabySleepTraining #ParentingTips #NutritionForBabies #HealthySleepHabits #ParentingTips #miamisleepcoach

Did you know that your baby’s sleep can be influenced by what’s on their plate, starting from the moment they begin eating solids? Introducing solids is a big milestone, but did you know that protein can play a crucial role in your baby’s sleep right from the start? Protein isn’t just about building muscles - it’s essential for regulating sleep hormones and keeping blood sugar levels stable, which means fewer wake-ups and more restful nights for your little one. As your baby begins their journey with solid foods, ensuring they get the right amount of protein can make a world of difference in their sleep quality. From tiny bites of chicken to spoonfuls of lentils, incorporating protein into their meals sets the foundation for healthy sleep habits. Ready to ensure your baby’s nutrition is on point and create a personalized sleep plan tailored to their needs? Book a coaching session with me today, and let’s make sure your little one is set up for sweet dreams and healthy growth. Contact to schedule your sleep coaching session: https://lnkd.in/enPT8MEb #mylittledreamer #BabySleep #BabySleepCoach #InfantSleep #ToddlerSleep #BabySleepTraining #ParentingTips #NutritionForBabies #HealthySleepHabits #ParentingTips #miamisleepcoach

🌙 Struggling to Sleep After 35? You’re Not Alone! 🌙 Feel like missing out on sleep is holding you back from achieving your health and fitness goals? If you’ve noticed that after 35, the struggle has gotten even harder, you’re definitely not alone! What you eat at the end of the day might be playing a role. Giving yourself a leg up by being intentional about choosing foods that help support quality rest can make a difference! 💤 Here are some foods that naturally promote restful sleep and the nutrients you'll find in them: 🍒 Tart cherries: melatonin 🥝 Kiwi: potassium 🥣 Oats: tryptophan, vitamin B6, magnesium, complex carbohydrate 🥬 Leafy greens: potassium, magnesium, calcium 🍌 Bananas: potassium, magnesium, vitamin B6 🥛 Yogurt: calcium, potassium, tryptophan In my upcoming "6 Weeks To Better Sleep" group coaching program, we do a deep dive into exactly what to eat for restful sleep, how to use sleep supplements to ACTUALLY get benefits, and which sleep hygiene practices and daytime habits can improve your sleep. 🛌✨ Join us to transform your sleep and wake up feeling healthier, fitter, and more focused! 🌿💤 Doors open next week, so get on the waitlist to be the first to enroll and score early bird pricing🌟 https://lnkd.in/eHeMbeVj #womenshealth #perimenopausehealth #sleephygiene #bedtimesnacks #healthyfood #springforward #timechange #healthyhabits #bettersleep #sleeptips #weightmanagement #healthydiet

Not getting adequate amounts of sleep? It may be time to check in on your sleep hygiene! Blue light from screens can disrupt our natural circadian rhythm and melatonin production, making it harder to get a good night's sleep. Here are some tips to support your body: 1. Wear blue light blockers 2. Turn on night shift mode on your phone in the evenings 3. Focus on sleep hygiene with ear plugs, a sound machine, an eye mask, or blackout curtains Better sleep starts with better habits! 😴✨ #functionalnutrition #nutrition #holisticnutrition #sleep #circadianrhythm

https://lnkd.in/eMvv9XPQ Sleep is essential for your overall health. 🛏️ Aim for 7-9 hours of quality sleep each night. Proper sleep helps improve memory, boost mood, and support a healthy immune system. Check out the article for more tips on sleep hygiene and don't forget "The Sleep Elixir" recipe at the end. It's sooooo, good! What’s your bedtime routine? Share it with us! In Wellness, Coach Miki appetite4change #culinarywellnessa4c #coachmikia4c #sleepwell #MensHealthMonth

Nutrition and exercise are usually topics I speak about, but sleep also contributes to living a healthy lifestyle. In fact, getting enough quality sleep can help you have a better mindset during the day so you can make the right health decisions that keep you on track and have also been found to aid in weight loss. This great article shares more detail on the following 10 Healthy Sleep Hygiene Habits. 1. Keep a consistent sleep schedule 2. Create a relaxing bedtime routine — and stick with it 3. Turn off electronic devices before you go to sleep 4. Exercise regularly 5. Limit your caffeine intake 6. Make your sleep environment work for you 7. Use your bed only for sleep and sex 8. Go to bed only when you’re tired 9. Limit napping — or avoid it if you can 10. Manage stress before going to bed https://lnkd.in/ejTxapiQ #HealthyChoices #HealthyLifestyle #LivingMyBestLife #HealthyBody #LivingHealthy

Yes, it can. So, if you’re reading this post after 9pm, you may want to save it and come back to it tomorrow morning. It’s well-researched that the blue light from screens can interfere with the production of melatonin (our sleep hormone). Reduced melatonin levels can make it harder for us to fall asleep and stay asleep. Exposure to light at night can also disrupt our circadian rhythm (our natural sleep-wake cycle), which leads to poor quality sleep. Poor quality sleep also increases our stress levels. Research has shown men who get less sleep, less good quality sleep and who are stressed tend to have lower testosterone levels compared to those who sleep well. Why? Because testosterone is mostly made while we’re asleep. So, what can you do? 📱 Avoid screens at least 90 minutes before bedtime. This reduces blue light exposure and allows your body to produce melatonin naturally. 🛀 Engage in a calming activity before bed, such as reading a book or having a warm bath to help signal to your body that it’s time to wind down. ⏰ Maintain a regular sleep schedule. Going to bed and waking up at the same time each day (even on weekends) will support your circadian rhythm and overall sleep quality. If you have any questions about testosterone or improving sleep, DM me or drop them in the comments below. #MensHealthMatters #MensHealthAwareness #SleepHygiene #TestosteroneBooster #Nutrition #HealthyLiving #Wellbeing #NutritionalTherapy #PersonalisedNutrition #NutritionalTherapist #LiveBetter