In this video Doctor Furlan explains how to calculate sleep efficiency and improve sleep quality.
“What can I do to fall asleep faster?”
“What can I do to sleep better at night?”
Dr. Furlan talks about 10 sleep hygiene tips:
0:00 How to calculate your sleep efficiency
04:55 Tip#1- Light and darkness
08:09 Tip#2- Eating and drinking, how much and what time?
10:55 Tip#3- Pee at night
12:22 Tip#4- Exercises, day or night?
13:30 Tip#5- Naps, good or bad?
15:50 Tip#6- Bedtime routine
16:26: Tip#7- Reduce noise, temperature and distraction in the bedroom
17:58 Tip#8- Relax mind and body
19:53 Tip#9- Natural medicines. What about melatonin and magnesium?
21:42 Tip#10- Talk to a doctor
Light therapy lamp:
Ear plugs, sound proof:
Fit Over Blue Light Blocking Glasses
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Dr. Furlan would like to thank Dr. Ivone Ferreira for some suggestions to this video’s script.
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ALERT: This video is not intended to replace medical
advice. If you think you have a condition that is
causing you pain, please consult with your doctor
to get a diagnosis and a treatment plan for you.
The intent of this video is only for educational