Скачать или смотреть You Don’t Need Beauty Sleep — You Need Science Sleep

Think “beauty sleep” is just a cliché? Think again.
In this episode of Chai Files, aesthetic doctor Dr Low Chai Ling breaks down the real science of sleep, skin repair, and anti-aging — with a healthy dose of wit and evidence.

Discover how your circadian rhythm controls your hormones, collagen, and mood — and how small habits can make or break your glow.
We’ll talk:
☀️ Why morning sunlight resets your sleep clock
💡 The truth about blue-light glasses and evening screen use
💊 Whether melatonin, magnesium, and trazodone really work
❄️ Why cooler bedroom temperatures help you fall asleep faster
😷 The facts (and myths) behind mouth taping
⌚️ How to use sleep trackers without losing your mind
👩🏻‍⚕️ And the real anti-aging routine that costs absolutely nothing

Chapters
00:00 Intro
01:13 How to Reset Your Sleep Clock
2:03 Why “Early to Bed” Is Actually a Hormone Hack
5:20 Pills, Powders, and Placebos
7:39 Does It Matter If You Wake Up at Night?
10:05 TikTok Trends & Sleep Myths
10:47 Outro

References
Abbasi B, Kimiagar M, Sadeghniiat K, et al. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” J Res Med Sci. 2012;17(12):1161-9. Available at PMC3703169.
de Baaij JHF, Hoenderop JGJ, Bindels RJM. “The role of magnesium in sleep health: a systematic review of observational and clinical studies.” Biol Trace Elem Res. 2022;200(12):4892-4903.
Chu CY, Lin HW, Wu HS, et al. “Oral magnesium supplementation for insomnia in older adults: a systematic review and meta-analysis.” BMC Complement Med Ther. 2021;21:228.
Halson SL, Schaal K, Berge GE. “Effect of evening post-exercise cold water immersion on subsequent sleep.” Med Sci Sports Exerc. 2013;45(7):1394-1402.
Cain TL, Singh B, et al. “Effects of cold-water immersion on health and wellbeing: systematic review with meta-analysis.” PLoS One. 2023;18(1):e0317615.
Ratra R, Tenegra N, Agar S. “Does magnesium supplementation reduce sleep onset latency? Meta-analysis of randomized controlled trials.” Evidence-Based Practice. 2025;12(7).