In this video, I’ll share essential sleep tips to help you sleep better at night and improve sleep quality. Find out how to wake up energized and refreshed with these simple sleep hacks. Diet and exercise won’t matter if you’re not getting good sleep!
0:00 Introduction: How to improve sleep quality
0:18 Diet and sleep quality
1:00 How to sleep better at night with probiotics
1:24 Sleep environment sleep tips
2:58 More deep sleep tips
5:44 Magnesium glycinate to improve sleep
7:08 How to stop feeling tired in the morning
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Sleep detoxifies our brains! Refined sugars, junk food, and late-night snacking can interfere with sleep. If you want better sleep, eat earlier in the day. For the best sleep, have your last meal around 5:00 p.m. If you’re waking at night to urinate, intermittent fasting and a low-carb diet can help.
Inflammatory foods, such as grains, can also interfere with your sleep. High carbohydrate diets increase your need for vitamin B1, which reduces anxiety and tension.
Kefir contains probiotics that can build up serotonin, which turns into melatonin, the sleep hormone. L. reuteri yogurt also contains helpful probiotics to improve sleep. Consume ½ cup daily; it doesn’t have to be before bed.
Try the following tips for better sleep to help you wake up early feeling refreshed and energized:
•Sleep in a 65 to 68 degree room
•If you have cold feet at night, try sleeping with warm socks
•Plants in the room can help oxygenate the space and improve sleep
•The darker the environment, the better
Light inhibits melatonin. Blue light from your computer or phone stimulates energy, while infrared lighting helps you wind down. Around 50% of the sun’s rays are infrared and can penetrate several inches into the body. Infrared light helps you make vitamin D, which is vital for sleep and increasing melatonin.
Since culture has pushed us away from sun exposure, sleep quality has declined. Alcohol will make you feel tired, but it interferes with deep sleep. Caffeine, tea, coffee, and chocolate act as stimulants and prevent sleep.
Increase exercise to improve sleep. Stretching and massage can also help you relax. Here are a few more deep sleep tips that can significantly improve sleep quality:
•Sleep on your right side
•Focus on nose breathing
•Reduce stress for better sleep
•Ensure adequate sodium intake to maintain healthy cortisol levels
•Increase potassium intake
•Consume magnesium glycinate powder 1 hour before bed
•Sound machine
•Binaural beats
•Use essential oils (Spikenard, vetiver)
Dr. Eric Berg DC Bio:
Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
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Thanks for watching! I hope these sleep tips help you sleep better at night. I’ll see you in the next video.
