How to Fall Back Asleep FAST (Even at 2AM)

About this video

• Video Title: How to Fall Back Asleep FAST (Even at 2AM)
• Channel: Dr. Eric Berg DC
• Speakers: Dr. Eric Berg
• Duration: 00:24:59 (based on transcript end time)

Overview

Dr. Eric Berg discusses 27 different strategies to help viewers fall back asleep quickly if they wake up in the middle of the night. He emphasizes a gentle approach to sleep, avoiding pressure, and covers a wide range of topics from diet and supplements to environmental factors and mental techniques.

Key takeaways

• Avoid "Trying" to Sleep: The more you force yourself to sleep, the harder it becomes, as it can increase cortisol levels. A relaxed, "light touch" approach is more effective.
• Temperature Regulation: Keeping your feet warm while the rest of your body is cool can help signal your body to produce melatonin and prepare for sleep.
• Sea Salt for Sleep: Adequate sodium intake can help regulate hormones like aldosterone, preventing the fight-or-flight response that can wake you up during the night.
• Dietary Impact: High carbohydrate diets can lead to blood sugar fluctuations and adrenaline release, disrupting sleep. Adopting a low-carb diet and avoiding late-night snacking can improve sleep stability.
• Mindfulness and Relaxation: Techniques like body scans, nose breathing (controlled breathing), and avoiding stimulating content before bed can calm the nervous system and promote sleep.
• Environmental Factors: Minimizing exposure to EMFs, reducing blue light exposure in the evening, and ensuring a dark, quiet sleep environment (potentially sleeping alone) can significantly improve sleep quality.
• Supplements and Nutrients: Certain supplements like Ashwagandha, Vitamin B1, Magnesium Glycinate, and probiotics (L. reuteri) can help regulate cortisol, calm the nervous system, and improve sleep.
• Consistency and Routine: Going to bed around the same time each night (ideally between 9:30 PM and 10:30 PM) is crucial for establishing a healthy sleep cycle.
• Morning Light Exposure: Getting sunlight in the morning helps regulate the circadian rhythm, which in turn aids in better sleep at night.