Minutes 00:00 Who is Elisa Sacal 02:40 Poor sleep causes lack of attention 06:20 Elisa Sacal’s process and cancer 08:10 What is functional medicine for? 10:10 How much time should you spend sleeping 10:53 What does it mean to sleep well? 11:30 How do I know if I’m sleeping well? 12:40 Why do I have trouble falling asleep? 14:00 Devices to measure sleep quality 14:50 What NOT to do before going to sleep 15:25 Does intermittent fasting help you sleep? 16:50 Are carbohydrates bad for you at night? 17:50 Taking melatonin to sleep 19:18 Why can't I sleep well 19:56 The sympathetic system and the parasympathetic system 21:20 What is the vagus nerve and how does it affect it 22:40 Red light is good for sleep 23:50 White light negatively affects sleep 26:20 Activating cortisol with sunlight 27:40 Getting sunlight in the morning is good 29:40 Being mindful at bedtime 31:11 Poor sleep can cause pre-diabetes 34:28 How to improve my sleeping habits 36:00 Does caffeine really affect sleep 37:25 Does CBD help you sleep better? 39:55 What are the phases of sleep 40:19 What is REM sleep 42:57 Is taking magnesium good for sleep? 42:55 Types of magnesium and which is the best 45:30 How much Vitamin D do we need 46:50 Vitamin D and vitamin K for mental health and sleep 50:15 Are sleeping pills bad in the long term? 52:43 Are power naps good or bad? 54:00 How long should a good nap last? 55:22 How many hours of sleep do we need? 57:48 What are free radicals 1:01:00 Tools to sleep better 1:03:00 How much darkness do we need to sleep 1:03:38 What is the ideal temperature for sleeping ✅ Receive personalized attention from “Opción Yo” from this link: https://rebrand.ly/EDLV-Pod How many hours are ideal for sleeping? Is sleep recovered? Are melatonin and magnesium good for sleep? How to improve sleep quality? Today, Dr. Elisa Sacal answers all of these questions and gives us a few tools to help us sleep better. Elisa is a surgeon specializing in homeopathy and functional medicine, a certified sleep consultant for children and adults, and tells us that statistically, one third of the world's population suffers from some type of sleep disorder, most of which is related to bad habits that affect the quality of sleep and, consequently, our overall health. We talk about practices that benefit sleep, such as red light, meditation, sunlight upon waking, supplements in the right dose, and a proper diet. I'm sure this episode will be very useful to you and the person next to you, so take the time to watch it and share it with everyone to be aware of good sleep #indefensepropia ➡️ SUBSCRIBE: / erikadelavegaoficial ➡️ WEB: http://erikadelavega.com/ ➡️ Instagram: / erikadlvoficial ➡️ Twitter: / erikadlv ➡️ Facebook: / erikadelavega ???? Production: Valentina Carmona / pelicarmona ???? Editing: Vanessa Ferrebus and Jesús Acosta