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
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