How to Sleep Better - Part 1 With Valerie Cacho, MD

Anyone 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.

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// T I M E S T A M P S
[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?


// R E S O U R C E S
Free Low Insulin Food Guide | What to Eat to Lower Insulin, Burn Fat, & Build Muscle - https://www.zivli.com/ultimatefoodgui...

Test Your Insulin at Home | https://www.zivli.com/testing?el=YT

Free Master Your Macros Training Videos - https://www.zivli.com/macros?el=YT

👉 Join Zivli - Personalized online course and coaching program to reverse insulin resistance, lose weight, and prevent disease. - https://www.zivli.com/join?el=YT

HLTH Code Meal Replacement Shakes - https://gethlth.com/?rfsn=5986322.ea9… Use the coupon code ZIVLI for 15% off your first order!

Sleephoria - https://sleephoria.com/

SleepLifeMed Website - https://www.sleeplifemed.com/about

Chronic Fatigue Checklist - https://www.sleephoria.health/f/exhau...


// V I D E O S
Low Carb & Sugar Lifestyle Playlist -    • Low Sugar and Carb Diet to Reduce Insulin ...  

Lower Blood Sugar & Reverse Prediabetes Playlist -    • Lower Blood Sugar & Reverse Prediabetes  

Disease Prevention Playlist -    • Disease Prevention  


// F O L L O W
▸ website | https://www.zivli.com/
▸ email | [email protected]
▸ apple podcasts | https://podcasts.apple.com/us/podcast...
▸ instagram | @drmorgannolte


// D I S C L A I M E R
Dr. Morgan Nolte is a doctor of physical therapy and a board-certified clinical specialist in geriatric physical therapy. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Nolte and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Zivli, LLC and Morgan Nolte, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

This video and description contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission.

   • How to Sleep Better - Part 1 With Valerie ...  

#sleep #insomniahelp #sleephelp #sleepbetter