(很重要)促進睡眠5種食物,增加褪黑激素秘訣,自然療法,柏格醫生 Dr Berg

00:08:06
https://www.youtube.com/watch?v=SS7LE6gX6e4

Summary

TLDR视频强调了提高睡眠质量的关键，包括优化褪黑激素的分泌，以及避免影响该激素的因素。介绍了最佳睡眠室温、饮食习惯、蓝光影响及EMF干扰。此外，介绍了五种可以提高睡眠质量的食物：樱桃、猕猴桃、脂肪鱼、克菲尔和酸菜。

Takeaways

  • 🌙 维持室温在60-69°F间，最佳为65°F。
  • 🍒 樱桃含有天然褪黑激素，帮助提高睡眠质量。
  • 🥝 欣赏猕猴桃的消耗，可以增加睡眠时长。
  • 🐟 脂肪鱼如三文鱼、金枪鱼对于褪黑激素有帮助。
  • 🥛 克菲尔比酸奶更有助于改善肠道微生物，促进睡眠。
  • 🥬 酸菜有助于增加GABA，缓解压力，改善睡眠。
  • 📵 避免晚上使用手机，以减少蓝光对睡眠的影响。
  • 🏡 测试环境中的EMF，以确保没有辐射干扰睡眠。
  • ⏳ 睡前应避免大餐，以改善入睡状况。
  • 😴 睡眠时慢慢地鼻呼吸可减轻压力。

Timeline

  • 00:00:00 - 00:08:06

    这段视频讨论了改善睡眠质量的五种食物和其他相关的生活方式因素。首先强调了优化褪黑激素的重要性，褪黑激素是一种帮助入睡和维持深度睡眠的激素。为了提升褪黑激素，确保卧室温度在60到69华氏度之间，最佳温度为65华氏度。接下来提到间歇性禁食可能对减少胰岛素抵抗有效，但强调在一定期限后，首次进餐的时间可能需要调整，以提高白天的能量水平，从而避免晚餐过丰造成的睡眠干扰。第三个要点是避免蓝光，尤其是来自手机的蓝光，这会抑制褪黑激素的产生。建议在晚上减少蓝光暴露，可以使用蓝光过滤眼镜或减少周围光线。还有，日间暴露于阳光下有助于提升褪黑激素的水平。

Mind Map

Video Q&A

  • 如何提高褪黑激素水平？

    最佳室温应在60到69华氏度之间，理想为65华氏度。

  • 日常饮食和睡眠有什么关系？

    晚上吃大餐会干扰睡眠，建议在白天摄入多餐。

  • 怎样避免蓝光对睡眠的影响？

    避免睡前使用手机和电子设备，若需使用可佩戴蓝光过滤眼镜。

  • 哪些食物可以帮助提高睡眠质量？

    樱桃、猕猴桃、脂肪鱼、克菲尔和酸菜都是有益的食品。

  • 饮酒会影响睡眠吗？

    是的，酒精、咖啡因和尼古丁都会抑制褪黑激素的分泌。

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  • 00:00:00
    there are five foods that you need to
  • 00:00:01
    know about to improve your Sleep Quality
  • 00:00:04
    this is one of those videos that you
  • 00:00:05
    want to save and keep watching over and
  • 00:00:07
    over just to remind yourself of these
  • 00:00:09
    key things to help you sleep I
  • 00:00:11
    personally had a sleep problem extremely
  • 00:00:13
    bad for well over a decade and I wish I
  • 00:00:17
    would have known what I'm going to tell
  • 00:00:18
    you right now the big thing about sleep
  • 00:00:20
    is to optimize a hormone called
  • 00:00:22
    melatonin melatonin is a hormone that
  • 00:00:24
    helps you go to sleep and get into some
  • 00:00:27
    of these deep restful waves of sleep
  • 00:00:30
    more importantly than boosting melatonin
  • 00:00:33
    it's important to know how to avoid
  • 00:00:35
    things that reduce your melatonin the
  • 00:00:37
    first thing has to do with your
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    temperature in your room if you're going
  • 00:00:41
    to bed and your temperature is
  • 00:00:43
    75° fahr or warmer you're going to have
  • 00:00:47
    a significantly lowered melatonin level
  • 00:00:51
    as well as a lowered REM level the
  • 00:00:54
    quality of sleep is going to be really
  • 00:00:55
    crappy the best temperature to optimize
  • 00:00:58
    melatonin between 60 and 69° F with the
  • 00:01:04
    optimum perfect number at 65° F if
  • 00:01:07
    you're room is at that temperature your
  • 00:01:10
    melatonin will be optimized even your
  • 00:01:12
    body's core temperature which should be
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    98.6 between 12:00 and 5:00 your core
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    temperature goes down between 1 and
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    2° people that have insomnia don't have
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    that mechanism where their body gets
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    cooler by 1 to 2° pleas a lot of you
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    watching are doing in aitt fasting and
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    you probably watched my videos in the
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    past where I told you to get up in the
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    morning skip your breakfast have your
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    first meal at 12 and your last meal at 6
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    but here's my conclusion on that I think
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    initially it's very good to do that
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    especially if you're trying to lose
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    weight and you're trying to correct
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    insulin resistance because here you are
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    you fasted all night might as well ride
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    the wave go as long as you can and then
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    have your first meal but after you do it
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    for a period of time let's say you do
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    this for over a year or even six months
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    and you kind of correct this insulin
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    resistance you may want to experiment to
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    have your first meal in the morning and
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    your second meal at lunch and maybe not
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    even have a dinner because one thing
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    that will disrupt your sleep is sleeping
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    on a very large meal what I've been
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    doing recently and it seems to work
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    really good is to have the two meals in
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    the first part of the day this also uh
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    gives you a little more energy through
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    the day not at night so why would you
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    want to have a large meal meal in the
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    evening which you're just going to sleep
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    on this next Point has to do with blue
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    light if we look at the spectrum of
  • 00:02:38
    light part of that spectrum is the blue
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    light that is the wave that you want to
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    filter out in the evening why because
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    blue light inhibits or suppresses that
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    sleep hormone melatonin that helps you
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    go to sleep probably the worst is the uh
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    flipping through the social media on
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    your cell phone before you go to bed
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    there is a big difference between the TV
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    blue light and closeup cell phone blue
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    light the blue light in your cell phone
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    is much stronger so if you are going to
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    watch TV at night that's fine but just
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    turn the lights out around the TV so you
  • 00:03:14
    can darken things and if you have to be
  • 00:03:16
    on your cell phone you can wear these
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    blue light filtered glasses you have to
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    realize that blue light not only affects
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    melatonin it kind of wakes you up and
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    blue light also messes with your eyes it
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    can create damage in the eyes so just be
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    aware of blue light turn the lights down
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    a little bit as it gets later in the day
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    another way to build up your melatonin
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    is through exposing yourself to the
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    actual Sun during the day the vitamin D
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    from the Sun can also help indirectly
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    increase your melatonin and your sleep
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    cycles but I tell you if you have sleep
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    apnea or you have jet leg or you're on
  • 00:03:53
    rotational shifts you should be
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    consuming vitamin D as well because
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    vitamin D is really important in kind of
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    reestablishing those circadian waves now
  • 00:04:04
    there's one more point about cell phones
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    there's something called EMF
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    electromagnetic fields that come off
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    this it's like invisible radiation just
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    as a very side note I will do a full
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    video on this but this is the device
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    that I use it's the trifield so you can
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    turn this on and start testing the
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    exposure to
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    various things to see what is giving you
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    all these EMF waves that could greatly
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    inhibit your sleep I have tested my
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    entire house right I go through the
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    computer I go through the area where I'm
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    sleeping the walls that are close to my
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    bed to make sure there was no uh extra
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    frequencies that were affecting me and I
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    found several areas that were really
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    messing me up and one was just in the
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    back wall where my head was on the
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    headboard the wires were crossed so I
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    had had electrician come in there and
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    fix that and that created a huge
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    Improvement in my arhythmia that I had
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    started getting palpitations in my heart
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    and I felt like when I went to sleep it
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    was like my heart was like working
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    harder and it was those EMF waves
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    amazing there's a few more things that
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    inhibit melatonin alcohol caffeine
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    nicotine medications especially the
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    anti-depressants and also a high carb
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    diet will inhibit the melatonin and if
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    you exercise like 3 hours before you go
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    to sleep all right now let's get to the
  • 00:05:26
    five foods that can help you increase uh
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    tant the first food we're going to talk
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    about is tart cherries okay now there
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    was two different studies that I looked
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    at one was tart cherry juice like 1
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    ounce before bed and the other one was
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    just consuming tart cherries uh twice a
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    day the tart cherries there actually is
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    melatonin in there there's also
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    something called tryptophan tryptophan
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    turns into serotonin which then turns
  • 00:05:53
    into melatonin apparently giving some
  • 00:05:56
    people 84 more minutes of sleep in a
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    study that was done with people over age
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    50 number two is kiwis consuming two
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    kiwis a day actually increase serotonin
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    that's that precursor to melatonin after
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    4 weeks of consuming kiwis there was a
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    significant Improvement in quality of
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    sleep length of sleep waking up feeling
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    refreshed and speed of going to Sleep
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    Number Three fatty fish like salmon tuna
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    and trout all three of these can help
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    increase melatonin number four kefir
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    Kefir is like yogurt but it has even
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    more microbes it survives the stomach uh
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    acids much better and don't get the
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    flavored one get the unflavored whole
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    milk grass-fed whether you do you know
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    from goats milk sheep milk so you want
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    to get the kefir and you can blend that
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    with things rich in polyphenols like
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    berries I like the blueberry sometimes
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    I'll do raspberry or BlackBerry and when
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    you drink it you're feeding your
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    microbiome polyphenols which they're
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    going to thank you for by helping you
  • 00:07:06
    sleep the last food that I'm going to
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    recommend is sauerkraut now the microbes
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    in raw sauerkraut can help you sleep
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    greatly the Cabbage also has tryp toan
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    it has things to help your gut it also
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    increases something called Gaba Gaba is
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    a uh kind of a neurotransmitter that
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    calms you down it's going to help you
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    sleep and as we age our Gaba goes down
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    sauerkraut has certain properties to
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    help you reduce stress and cortisol
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    sauerkraut also has vitamin C that's
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    been associated with better sleep and
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    lastly don't forget about your breathing
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    while you're sleeping breathe in slowly
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    and breathe out slowly through your nose
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    so just by focusing on the breathing can
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    kind of pull you out of this sympathetic
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    stress state so I have videos on that as
  • 00:07:54
    well in fact that might be a really good
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    one to watch right now I'll put it up
  • 00:07:58
    right here check it out
Tags
  • 睡眠
  • 褪黑激素
  • 饮食
  • 蓝光
  • 食物
  • 健康
  • 技巧
  • 睡眠质量