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Avoir un bon sommeil, bien dormir, que le sommeil soit réparateur... c'est important. C'est important d'avoir un bon sommeil pour conserver une activité intellectuelle et cognitive, rester de bonne humeur mais aussi pour perdre du poids. Quelle est la relation entre le sommeil et la perte de poids ? Combien de temps faut-il dormir ? Utiliser les plantes (camomille, verveine, passiflore...), le CBD (les cannabinoïdes) ou encore la mélatonine, semble être une binne solution. Dans cette vidéo je vous explique le fonctionnement de ces 3 produits pour vous permettre de trouver un meilleur sommeil et d'assurer votre perte de poids, tout en conservant le sourire et la forme !
Avoir un bon sommeil, bien dormir, que le sommeil soit réparateur... c'est important. C'est important d'avoir un bon sommeil pour conserver une activité intellectuelle et cognitive, rester de bonne humeur mais aussi pour perdre du poids. Quelle est la relation entre le sommeil et la perte de poids ? Combien de temps faut-il dormir ? Utiliser les plantes (camomille, verveine, passiflore...), le CBD (les cannabinoïdes) ou encore la mélatonine, semble être une binne solution. Dans cette vidéo je vous explique le fonctionnement de ces 3 produits pour vous permettre de trouver un meilleur sommeil et d'assurer votre perte de poids, tout en conservant le sourire et la forme !
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00:00You know that sleep goes with weight loss or weight conservation.
00:04Today we talk about it. Welcome to Jean-Michel Cohen's channel,
00:07the channel where we only talk about nutrition and where we never tell you about salads.
00:20Sleep has become an important concern of the French.
00:23We are interested in nutrition because we know that people who want to lose weight
00:27or who want to keep their weight or who want to avoid snoring,
00:30they have an interest in having a very good sleep.
00:32You have a video that I made on sleep recently,
00:34but that's not the subject I'm going to deal with today.
00:36I'm going to talk to you about the interest of melatonin.
00:38You are flooded with recommendations,
00:40that is, you have to sleep at 19 degrees,
00:42you must not have blue lights,
00:44you must avoid screens,
00:46you have to try to sleep seven and a half hours a day.
00:48Is all this true?
00:49Contrary to popular belief, we do not sleep less than before.
00:52There have been many studies that have been done on the subject.
00:55As sleep has decreased in some countries,
00:57it has increased in seven other countries,
00:59in Europe and especially in France.
01:01In a journal called Current Biology,
01:04we looked at three different ethnicities to check their sleep times.
01:07Well, these three different ethnicities sleep between 5 hours, 7 hours and 7.1 hours,
01:12which means that there is not a time for the total defined human being of sleep time.
01:18What was surprising in these Current Biology articles
01:21is that in fact they looked at these people's sleep times,
01:23but these people do not have a blue screen,
01:25nor a regular temperature,
01:27nor a screen to look at.
01:30So it means that this relationship between screens and sleep,
01:33is it real or is it a kind of rumor that has spread,
01:37to which everyone has adapted.
01:39There is no real scientific demonstration.
01:41Faced with this problem of sleep,
01:43which really creates a strong anxiety in people who cannot sleep,
01:45there are a whole lot of strategies that have been put in place.
01:48There are, of course, hypnosis,
01:51small podcasts that can be found on the Internet,
01:55but very often people resort to hypnotics,
01:58to somnifers, to anxiolytics,
02:00to regain their sleep.
02:02And all this really poses a lot of problems,
02:04problems in terms of memory,
02:06problems in terms of cognitive activity,
02:09problems, perhaps, of very long-term diseases, like Alzheimer's.
02:12So we have to stop this kind of thing.
02:14That is why today we are dealing with three possibilities,
02:16either food supplements in the form of plants,
02:19or cannabinoids, which we call CBD,
02:22or melatonin, which has become more and more important.
02:25Among the plants, the one that works best is chamomile,
02:28verbena, paciflor,
02:31orange blossom,
02:33and especially thyme.
02:35They can be used in the form of food supplements or herbal teas.
02:37If it works, it's a very good thing.
02:39You can try it.
02:41Cannabinoids, now, are not cannabis.
02:43If we can even smoke, I'll smoke.
02:47These are extracts of a plant called cannabis sativa.
02:52And in fact, this substance,
02:54we are going to extract all the products that are cannabinoids,
02:57but which do not have the activity of THC,
02:59that is to say, the one that has psychotropic activities.
03:01There are a lot of people who say, a lot of good.
03:03Here, we can take it.
03:05It is now being sold a little in pharmacies.
03:07We found it before in stores that had been implanted.
03:09It is quite controlled.
03:11Today, I prefer to give melatonin.
03:13Melatonin is a small molecule
03:15which is secreted in our brain
03:17and which is soporific.
03:19It has what is called a chronobiotic activity,
03:22that is to say that it synchronizes
03:24our sleep and awakening times.
03:26So it is very interesting.
03:28It was given for a long time,
03:30exclusively to recover the jet lag,
03:32not to make people sleep,
03:34but to allow them to find the synchronization
03:36between the wake-up time and the wake-up time.
03:39Melatonin production
03:41begins to increase
03:43at the end of the day
03:45when the light begins to disappear
03:47and it begins to decrease
03:49at the end of the night.
03:51That is why the moment when it is the highest
03:53is the moment when it becomes the most soporific.
03:55It reaches its maximum, usually,
03:57around 3-4 a.m.
03:59Melatonin is not completely innocent.
04:01That means that the National Medicine Agency
04:03considered that there were a number of side effects.
04:05Insomnia, dizziness,
04:07headaches, nausea.
04:09It exists.
04:11We avoid giving it to pregnant women,
04:13to pregnant women, to children,
04:15to teenagers and to some people
04:17who have very particular diseases,
04:19who consume immunosuppressants or are self-immune.
04:21We can take melatonin in two forms.
04:23We can buy it as a food supplement.
04:25In France, the authorizations
04:27are to buy it at a maximum
04:29of 1.9 mg.
04:31But we can prepare it
04:33with a registrar's prescription
04:35that depends on the will of your doctor.
04:37We have a real problem with melatonin
04:39because the guidelines are completely different
04:41from one country to another.
04:43In the United States, for example,
04:45we find melatonin at 1 mg, 2 mg,
04:475 mg, 10 mg,
04:49sometimes associated with vitamin B,
04:51sometimes associated with tryptophan.
04:53In France, we have the right to sell
04:55only pastilles or comprimés
04:57or gummies, it is the fashion,
04:59which contain between 1 and a little less
05:01than 1 mg per comprimé.
05:03But the hypocrisy is that no one
05:05will prevent anyone from consuming
05:073 comprimés if they feel like it.
05:09Some say, by the way, that we can push
05:11the dose of melatonin as far as we want.
05:13And other doctors say that, on the other hand,
05:15you have to be careful, there is not really
05:17an effect of habit, but after a while
05:19it may not work.
05:21On average, the forms in spray,
05:23that is, the small sprays that are put under the tongue,
05:25work well. They are dosed at 1 mg
05:27most of the time.
05:29So I advise people to take a spray or two
05:31and then to take one or two
05:33at night if they ever woke up.
05:35Today, the prescription of
05:37medication to sleep seems to me
05:39outdated, especially because
05:41we may have to deal with melatonin.
05:43And in this case,
05:45we should not hesitate to couple
05:47several methods together.
05:49I told you at the beginning of the plants
05:51that have a soothing effect,
05:53the one I mentioned to you.
05:55But we can very well associate herbal teas
05:57with melatonin, or even
05:59a little CBD, but at small doses.
06:01In fact, sleep is very important for me
06:03in weight loss. It is the reflection.
06:05I did not say that you have to sleep a lot.
06:07According to my friend, Dr. Tayeb,
06:09with whom I made this video,
06:11the important thing is that you get up
06:13having the feeling of being rested
06:15and not that you get up tired,
06:17whatever your sleep time.
06:19Let's forget the rules that are repeated
06:21in a stupid way
06:23by people who do not even know.
06:25That's the real rule.
06:27Wake up not tired.
06:29Do not use traditional drugs.
06:31Turn to food supplements
06:33until you find a good sleep time.
06:35There is another technique that works a lot.
06:37When you do not sleep and you are insomniac,
06:39insomnia leads to anxiety.
06:41Get up, do something,
06:43and do not worry about sleep.
06:45What you lost one day, you will get it back the next day.
06:47So it does not matter.
06:49On the other hand, for me, in the diet,
06:51it is essential that you have a good sleep.
06:53One last thing,
06:55we showed that physical activity at the end of the day
06:57does not prevent you from sleeping.
06:59That's what I had to tell you.
07:01If you liked this video,
07:03like, share, comment,
07:05whatever you want.
07:07I am at your disposal.
07:09See you soon, friends!
07:23you