아침형 인간이 되는 아주 간단한 방법😎✨(Feat. 원장님의 아침루틴!) | 숙면을 위한 체크리스트✅

안녕하세요? 기능의학하는 피부과전문의 신나라입니다.

수면을 방해하는 요인 13가지를
여러분들께 소개해드렸는데요.

오늘은 체크리스트의 번외로,
또 다른 숙면 꿀팁들에 대해 함께 다뤄보겠습니다.

앞으로 피부기능의학과 관련된 유익한 정보 항상 전해드리겠습니다.

오늘 내용이 유익하셨다면,
구독과 좋아요 부탁드리겠습니다^^

오늘도 키능의학tv 채널과 함께 건강한 하루 되세요~

*영상 순서입니다🤗
00:00 인트로
00:07 오늘의 주제는?
00:43 아침형 인간 되는 법?! (feat. 인공조명)
03:27 또 다른 숙면 꿀팁들...?

[참고문헌]
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Wahl S, Engelhardt M, Schaupp P, Lappe C, Ivanov IV. The inner clock-Blue light sets the human rhythm. J Biophotonics. 2019 Dec;12(12)
생체시계만 알면 누구나 푹 잘 수 있다 – 이현정 지음 (2021)
spie.org/news/5070-candlelight-style-organic-leds-a-safe-lighting-source-after-dusk
Lee, Heon-Jeong. (2019). Circadian Misalignment and Bipolar Disorder. Chronobiology in Medicine. 1. 132-136.
Smith RP, Easson C, Lyle SM, Kapoor R, Donnelly CP, Davidson EJ, et al. (2019) Gut microbiome diversity is associated with sleep physiology in humans. PLoS ONE 14(10): e0222394.
Matenchuk BA, Mandhane PJ, Kozyrskyj AL. Sleep, circadian rhythm, and gut microbiota. Sleep Med Rev. 2020 Oct;53:101340. doi: 10.1016/j.smrv.2020.101340. Epub 2020 May 13. PMID: 32668369.
Kahan V, Andersen ML, Tomimori J, Tufik S. Can poor sleep affect skin integrity? Med Hypotheses. 2010 Dec;75(6):535-7. doi: 10.1016/j.mehy.2010.07.018. Epub 2010 Aug 1..
Gupta MA, Gupta AK. Sleep-wake disorders and dermatology. Clin Dermatol. 2013 Jan-Feb;31(1):118-26. doi: 10.1016/j.clindermatol.2011.11.016. PMID: 23245983.
Hurtado-Alvarado G, Pavón L, Castillo-García SA, Hernández ME, Domínguez-Salazar E, Velázquez-Moctezuma J, Gómez-González B. Sleep loss as a factor to induce cellular and molecular inflammatory variations. Clin Dev Immunol. 2013;2013:801341. doi: 10.1155/2013/801341. Epub 2013 Dec 3.
Aguirre, Claudia. (2016). Sleep deprivation: a mind-body approach. Current Opinion in Pulmonary Medicine. 22. 1. 10.1097
Garbarino S, Lanteri P, Bragazzi NL, Magnavita N, Scoditti E. Role of sleep deprivation in immune-related disease risk and outcomes. Commun Biol. 2021 Nov 18;4(1):1304.
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Isami F, West BJ, Nakajima S, Yamagishi SI. Association of advanced glycation end products, evaluated by skin autofluorescence, with lifestyle habits in a general Japanese population. J Int Med Res. 2018 Mar;46(3):1043-1051
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Singh T, Ahmed T H, Mohamed N, et al. (March 26, 2022) Does Insufficient Sleep Increase the Risk of Developing Insulin Resistance: A Systematic Review . Cureus 14(3): e2350

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#수면 #멜라토닌 #숙면의효능 #숙면방해요인 #잠을못자는이유
#키능의학 #키능의학TV #신나라 #순수피부과 #피부기능의학 #기능의학
#피부과전문의 #대한피부기능의학회 #피부좋아지는법 #건강해지는습관 #올바른식습관 #적절한수면시간 #올바른수면시간 #숙면하는법