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How to Lower Cortisol And Fix Your Sleep

How to Lower Cortisol And Fix Your Sleep

How to Lower Cortisol And Fix Your Sleep

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alright guys today we’re gonna talk about cortisol and the quality of sleep that you get now cortisol actually is on a circadian rhythm okay so you have these waves of hormones so if we take a look at this is the cortisol way 8:00 in the morning is when you have the highest cortisol levels supposedly in theory right and then starts to decrease through the day 12:00 noon for eight starts coming down and then eight pm over here and then it hits its lowest between 12 and like two o’clock in the middle of the night 12 midnight and 2 a.m. okay this is when we’re supposed to be sleeping in deep sleep so that’s the normal pattern that you’re supposed to go through if these circadian waves are out of whack and you could have high cortisol in the middle of the night and low cortisol in the morning okay and so that’s a situation where you just in the morning is like that’s your best sleep so just when the alarm clock goes off that’s when you really want to go to sleep yet at two o’clock in the morning or 12 you’re like wide awake like ready to go that’s because your circadian waves are off and these circadian waves are influenced by a lot of different things one is other hormone like neurotransmitters like serotonin or melatonin which is made by the pineal gland in the brain now the pineal is synced up with this tiny little clock in your hypothalamus in your brain it’s called the super cheese Matic Nikolai not that you need to know that but if you’re ever on Trivial Pursuit and that comes up now you know so this gland that triggers melatonin which helps you go to sleep is triggered by darkness okay so no lights so ideally before you go to bed you should have lower lights right you shouldn’t have bright lights in your eyes because it goes right to the eyes and then it triggers these this cascade of hormones and then in the morning when you wake up you’re supposed to have lights that wakes you up the Sun comes up the light wakes you up but because we’re in rooms that are lighted all day long until we go to sleep you can throw things off as well and the ideal time to go to bed would be roughly 10:30 ish you know you can go a little bit early a little bit later now you also have other waves going on that are not directly related to cortisol but you like your sleep waves you go through for 90 minutes sleep cycles okay and you go from a superficial sleep which is the REM sleep to the deeper sleep which is called the Delta there’s actually four levels there and it’s all synced with the amount of light and darkness that your eye is exposed to so I personally go to bed at around 10:30 and let’s see 11:30 12 31 32 33 34 35 30 so I’ll get it I’ll wake up about five o’clock so I’ll get six and a half hours and I am good with that I don’t really need anything else back in the morning at at five o’clock in the morning I can’t sleep in I am totally awake and I’m ready to go now I may take a little nap right here a power nap I can actually just go out within a minute and just you know ten minutes later wake up feeling refreshed and I might maybe run around here or here take that little power nap but I found that when you do for a min and fasting the need for sleep goes down you don’t need as much sleep so there are certain things that can really mess up your cortisol okay physical stress trauma surgeries emotional stress losses so chronic sustained stress or a long period of time can really mess up cortisol too much caffeine in college I drank pots of coffee okay to stay awake eventually madrina start going downhill we have sugar that can create all sorts of blood sugar problems insulin resistance and what happens to if you have a blood sugar problem is that when you go to bed at night you might wake up because of a hypoglycemic reaction when the blood sugars go down okay because in this situation when you have blood sugar issues you can’t go for a long period of time without eating so normally you’re eating like every hour and a half from every two hours because you’re always hungry or snacking but when you go to bed let’s say you’re going about at 10:30 you’re not gonna potentially eat for another of seven hours right well what happens with blood sugar problems as you end up with hypoglycemia in the middle of the night and you have counter hormones that counter this drop in blood sugar they’re called counter regulating hormones the big one is adrenaline so adrenaline releases sugar from stored sugar and it actually even can help you make new sugar and we get this adrenaline effect which is basically dis countering the low blood sugar and it just pumps you right out of that deep sleep so this is why I recommend doing healthy keto and intermittent fasting to fix this right here it’s also going to help improve your digestion to the point where you’re not going to get so much bloating because bloating in general can really interfere with your sleep cycles okay then we have electromagnetic fields or electromagnetic frequency so like this stuff right here on the cellphone the computer all day long around power cables that can really throw off the pineal gland and your sleep cycles and increased cortisol big-time so watch my video on when I talk about EMF on this cuz it’s quite interesting overtraining with exercise can do it just with no recovery I’ve had people exercise too much and their pulse rate so high they can’t seem to get it down so the pulse rate in general keeps you them from getting into a deep sleep but if you’re not overtraining a good amount of exercise can help you sleep so it really all depends on your recovery system but when you’re sleeping you’re actually building up your recovery system so the key is you know optimizing your workouts there are certain nutrients that you can take to actually reduce course all potassium is a big one make sure that you have enough potassium because potassium is a physiological tranquilizer it calms the muscles down the nerves down and also vitamin b1 is really good to help reduce cortisol this one right here you’ll feel it within minutes after taking b1 you’ll feel the sense of taxation but this is a really important one right here because high levels of cortisol deplete your be what they also to clean your potassium in magnesium too so magnesium is another one that goes along with potassium that can help calm you down in a reduced cortisol another thing that’s really good is walking like for like a half hour or maybe in 45 minutes very good for cortisol very good for the adrenals it gets you into another environment and it really will help you reduce cortisol alright guys those are the tips to help you reduce cortisol so you can sleep at night so if you’re enjoying this content go ahead and share it with someone that could really benefit from it

This Post Was All About How to Lower Cortisol And Fix Your Sleep.
How to Lower Cortisol And Fix Your Sleep

Here’s The Video Description From YouTube

EMF:

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In this video, Dr. Berg talks about cortisol and the quality of sleep. Cortisol is at a circadian rhythm (*hormones wave changes that follow daily cycle).
8am: highest cortisol level
12 midnight and 2am: lowest cortisol level (deep sleep)
Circadian Waves are influenced by a lot of things like hormones (Neurotransmitters – serotonin, melatonin made by the pineal gland in the brain).

Triggers of Cortisol:
• Physical / Emotional Stress
• Caffeine
• Sugar
• EMF
• Overtraining

Nutrients to Help Reduce Cortisol
• Potassium
• Vitamin B1
• Magnesium
• Walking – O2

Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. 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, and 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. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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