How I FIXED My Terrible Sleep

About this Video

• Video Title: How I FIXED My Terrible Sleep
• Channel: Dr. Eric Berg DC
• Speakers: Dr. Eric Berg
• Duration: 00:07:26

Introduction

This video is a masterclass on improving sleep quality and waking up refreshed. Dr. Berg emphasizes that regardless of diet, supplements, or exercise, good sleep is fundamental for overall well-being. He explores various dietary, environmental, and supplemental strategies to achieve better sleep.

Key Takeaways

• Diet's Impact: Refined sugars, junk food, and late-night snacking negatively affect sleep. Eating earlier (last meal by 4-5 pm) and adopting low-carb, intermittent fasting can improve sleep. Inflammatory foods, like grains, can also disrupt sleep. Sufficient vitamin B1 is crucial for carbohydrate metabolism; deficiency can lead to restless legs.
• Probiotics and Sleep: Kefir and L. reuteri yogurt, rich in probiotics, aid sleep by boosting serotonin production, which converts to melatonin (a sleep hormone).
• Sleep Environment: Maintaining a cool room (65-68°F), wearing socks for cold feet, using plants for oxygen, minimizing light exposure (especially blue light), and nose breathing are beneficial.
• Addressing Physical Tension: Stretching, particularly before bed, helps relax muscles. Dr. Berg recommends specific stretches and the use of a self-invented device to relieve tension in the mid-back, brainstem, and rib cage areas. Sleeping on the right side might alleviate liver-related pressure.
• Mineral Importance: Adequate sodium and potassium intake are essential for sleep. Low sodium elevates cortisol, while potassium deficiency increases pulse rate and hinders relaxation. Magnesium glycinate, taken before bed, helps with muscle tension and relaxation.
• Additional Sleep Aids: Dr. Berg mentions the benefits of sound (white noise, binaural beats) and essential oils like spikenard and vetiver for sleep improvement.