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

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] Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, DonCarlos L, Hazen N, Herman J, Katz ES, Kheirandish-Gozal L, Neubauer DN, O'Donnell AE, Ohayon M, Peever J, Rawding R, Sachdeva RC, Setters B, Vitiello MV, Ware JC, Adams Hillard PJ. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health. 2015 Mar;1(1):40-43 Jike, M.; Itani, O.; Watanabe, N.; Buysse, D.J.; Kaneita, Y. Long sleep duration and health outcomes: A systematic review, meta-analysis and meta-regression. Sleep Med. Rev. 2018, 39, 25–36. Nedergaard M. Neuroscience. Garbage truck of the brain. Science. 2013 Jun 28;340(6140):1529-30. Xie L, Kang H, Xu Q, Chen MJ, Liao Y, Thiyagarajan M, O'Donnell J, Christensen DJ, Nicholson C, Iliff JJ, Takano T, Deane R, Nedergaard M. Sleep drives metabolite clearance from the adult brain. Science. 2013 Oct 18;342(6156):373-7. Kripke DF, Garfinkel L, Wingard DL, Klauber MR, Marler MR. Mortality associated with sleep duration and insomnia. Arch Gen Psychiatry. 2002 Feb;59(2):131-6. Kim YJ, Park MS, Lee E, Choi JW. High Incidence of Breast Cancer in Light-Polluted Areas with Spatial Effects in Korea. Asian Pac J Cancer Prev. 2016;17(1):361-7. Oyetakin-White P, Suggs A, Koo B, Matsui MS, Yarosh D, Cooper KD, Baron ED. Does poor sleep quality affect skin ageing? Clin Exp Dermatol. 2015 Jan;40(1):17-22. Borbély AA, Daan S, Wirz-Justice A, Deboer T. The two-process model of sleep regulation: a reappraisal. J Sleep Res. 2016 Apr;25(2):131-43 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. Mullington JM, Simpson NS, Meier-Ewert HK, Haack M. Sleep loss and inflammation. Best Pract Res Clin Endocrinol Metab. 2010 Oct;24(5):775-84 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 Montgomery P, Burton JR, Sewell RP, Spreckelsen TF, Richardson AJ. Fatty acids and sleep in UK children: subjective and pilot objective sleep results from the DOLAB study--a randomized controlled trial. J Sleep Res. 2014 Aug;23(4):364-88 Peuhkuri K, Sihvola N, Korpela R. Dietary factors and fluctuating levels of melatonin. Food Nutr Res. 2012;56.. Martínez‐Águila, A.; Martín‐Gil, A.; Carpena‐Torres, C.; Pastrana, C.; Carracedo, G. Influence of Circadian Rhythm in the Eye: Significance of Melatonin in Glaucoma. Biomolecules 2021, 11, 34 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 전주순수피부과 공식 블로그 https://blog.naver.com/ssclinic88 #수면 #멜라토닌 #숙면의효능 #숙면방해요인 #잠을못자는이유 #키능의학 #키능의학TV #신나라 #순수피부과 #피부기능의학 #기능의학 #피부과전문의 #대한피부기능의학회 #피부좋아지는법 #건강해지는습관 #올바른식습관 #적절한수면시간 #올바른수면시간 #숙면하는법