How to Sleep Deeply and Wake Up Refreshed: MUST WATCH!
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hey we’re back in this video we’re gonna talk about all the possible reasons for not being able to sleep then I’m gonna put links down below of what you need to do about it okay so let’s go ahead and just kind of take it from the beginning let’s say for example you like coffee and you’re drinking too much coffee which has caffeine and that’s a big reason why you’re not gonna be able to sleep at night but also don’t forget about tea there’s caffeine and tea and there’s also stimulants in chocolate too so if you’re doing chocolate too much of it that could keep you up now when you exercise there’s always an optimum amount of exercise so if you’re overtraining and you find that your pulse rate is just way too high when you’re going to sleep at night and you can actually hear the pulse rate on your pillow and your inner ear then we know that you’re overtraining and that reason can be easily corrected by just kind of going a light with your workouts maybe doing long walks I highly recommend that if you have a sleeping problem that you do long walks in the evening impossible it’s low stress a lot of oxygen it’s good for the adrenals especially if you’re on the computer all day long like I am so I have to continually exercise and walk and just get out of the house because I’m sit in front of that darn computer all day long and that could actually interfere with your sleep as well now there’s two other situations that occur with a high pulse right number one is if your pH is too acidic let’s say for example you’re consuming outside of vinegar or kombucha tea in larger amounts later at night that can shift your pH to being too acid and raise your pulse rate and prevent sleeping what happened to me so I can tell you from firsthand experience now the other reason is the potassium deficiency potassium is a physiological tranquilizer it calms the nervous system down it keeps the pulse rate down and when you’re low in potassium your pulse rate will go up or it can stem from consuming too many refined carbohydrates that pull potassium out of your body a good electrolyte with a lot of potassium will help keep the pulse rate down as well as the blood pressure okay so the next thing is carbohydrates if you’re consuming too many refined carbs or sugar and the early part of the let’s say you’re you’re eating a pancake breakfast or orange juice whatever what’ll happen in the evening you’re gonna be crave carbs and you’re probably gonna give in to that and that alone can keep you from sleeping at night now let’s talk about the key minerals for sleeping it’s basically potassium and magnesium we need a lot of potassium and a good amount of magnesium well you get these minerals from leafy greens from salad from vegetables so I recommend that you consume a lot of those unless you have the inability to digest the salad but if you can digest it I would consume at least seven cups even more than that maybe up to ten cups that will give you the potassium and magnesium the days that I consume a little more salad are the days that I get a little bit better sleep in meat and fish and eggs all those proteins are high in phosphorus phosphorus is an accelerator of the nervous system so if you’re consuming too much protein not enough vegetable that could be a reason why you’re not sleeping now there’s one more point about eating too late it’s not a problem unless your meal is too heavy in the fats if you’re consuming too much fat at night because you’re doing a ketogenic diet and it just happens to be that you know your second meal is later that can actually irritate the gallbladder affect your digestion and prevent you from sleeping comfortably so I would recommend consuming more of your fat earlier in the day now there’s a couple things that can actually prevent you from going to sleep number one watching the news before you go to bed that is a very bad idea you want to watch a comedy or just read a book there’s a thing called EMF electromagnetic fields so if your cell phone is next to your head or you have some electrical device that’s plugged in you know people have like by their head they have alarm clocks they have different electrical devices those put out a certain frequency called EMF and that can interfere with your ability sleep as well so make sure around your head you don’t have any electrical devices you don’t have a transformer right next to your head that can create a problem light so what happens is darkness stimulates melatonin tonin is the sleep hormone it’s created by the pineal gland so if your room is really really light and you’re watching TV whatever that’s gonna keep you up so you want to turn the lights off have dim lights and it’s gonna help you go to sleep breathing so I recommend if you’re laying down and you’re going to sleep and you can’t sleep focus on your breathing if you can actually slow down your inhalation to five seconds of an inhalation and then five seconds of an exhalation it’ll actually calm down your nervous system because when your body’s under stress you kind of breathe like this it’s like I’m exaggerating but the exhalation is shorter than the inhalation so you want to balance those out and that can help you sleep I recommend you also sleep on your right side simply because the liver is on the right side the hearts on the left side usually on most people so if you’re sleeping on the right side the heart will sit on the liver if you’re sleeping on the left side if your liver is fatty it can kind of compress the heart and just make it a little bit more uncomfortable to go to sleep there’s an optimum time of sleep which is about 10:30 and this is based on the circadian rhythms or waves hormone wave so if you go past this time and let’s say you stay up past midnight you’re gonna find typically that it’s harder to go to sleep because you you miss this wave and you have to wait another period of time before your body can actually get into the sleep so I recommend 10:30 is a really good time to actually you know maybe like quarter after 10:00 you’re trying to go to sleep and then really shoot for 10:30 10:45 that seems to be a good time to go to sleep if you have excessive thinking at night and you’re you’re just excessively just this is going going going going vitamin b1 is going to help you nutritional yeast is a really good product for that sometimes people are woken from muscle cramps that is the potassium and magnesium problem sometimes you need more sea salt and you can also use pickle juice to help with cramps if you if you don’t happen to have electrolyte powder or you haven’t had enough salad and it’s like you need to sleep just I’m sure you have some pickle juice so you can actually drink some of that that will actually get rid of cramps pretty fast now let’s talk about digestion if you have a condition called SIBO which I’m going to put a link down below which is small intestinal bacterial overgrowth where you have too much bacteria in the wrong place and you add the fiber from the vegetables that’s gonna blow you so that’s gonna keep you up at night so what you have to do is make sure that you can digest the salad and if you can’t you’re gonna have to handle that I put a link down below how to do that also if you’re getting gas or disruption in your vows it could be the consumption of sugar alcohols in some of the foods like xylitol or a throat all that you’re not used to creating that disruption it can also come from MCT oil in some of the products that are so called keto friendly but you got to get used to it you got to take very small amounts of that one thing that I take I have a product called sleep aid I take one before bed this is mainly for the adrenals I also use the massage tool I do that technique to pull stress out because if the adrenal glands are overactive it’s gonna keep you from resting so let’s just talk about the adrenal for a second the Drina gland you have two of them they’re sitting on top of the kidneys right in here and they kind of help regulate stress all day long if you’re going through stress the goal is to extract that stress so you’re not trying to go to sleep on top of a stressed-out body now one thing I always recommend if you’re trying to sleep and you can’t sleep scan your body and just be aware of of what part of your body won’t turn off okay so it might be your head for example it might be the chest it might be your lower back and usually there’s either tension spasm in the muscle or some type of old injury could could keep the body just kind of revved up and prevent your that air of your body from relaxing so if you have a muscle spasm whatever there are all sorts of things you can do to extract that stress and do stretching I put a link down below it’s in a stress webinar that I did of how to do that you can use this technique right here but one little side note on that I’ve noticed especially with people that when they go to sleep like their head is not tired it’s just a wake all the time that usually comes from an old head injury that you had which is interesting how it correlates so let’s say for example you were in an accident something hits your head there’s a technique I’ll put a link down below that you can do to kind of release that tension and it really does work so that’s just a little side note also if you’re in a fight with your spouse you had some bad news that mental stress is going to keep you up obviously you need to confront that face that and handle that before you try to you know go to sleep and try to push it off it’s just going to prevent you from sleeping if there’s pain in the body or inflammation or fibromyalgia that’s a no-brainer I put a link down below of all the different ways to get rid of inflammation the big one being intermittent fasting so that’s going to be really important if you have inflammation or a pain and there’s other techniques too they can do to get rid of pain and tension in your body one of the good indicators that of adrenal is that waking up at 2 o’clock in the in the morning 2 a.m. that’s like classic adrenal because at 2 o’clock you have cortisol being the lowest point okay so at 8 o’clock it’s the highest point and the adrenal hormone cortisol is a stress hormone so if your course hall is too high at the wrong time at 2 a.m. it’s gonna bump you out of sleep and I used to have this problem big time I had restless leg syndrome restless leg syndrome is purely a vitamin b1 deficiency just need to take more be B vitamins but specifically b1 and then stop eating sugar that was my problem long ago and I would have to just rub my legs and like get up and start to get this energy out of my my legs but 2:00 a.m. but also adrenal could be just you can’t get to sleep at night or you know a half hour before the alarm clock goes off you’re just like you’re awake so you want to spend some time learning about the adrenals and doing things to improve it now if you were to athlete long ago and used to workout hardcore but now you don’t what happens is that the mitochondria the energy factories that are involved in energy production are developed a lot bigger than other people so they store more and so what happens is that you need to continue to work out so that’s gonna actually drain off some of the energy so if you’re sitting all day and from your computer you’re not working out and you just all this energy is sitting and you’re trying to go to bed with all this excess energy it could be because you’re an athlete before and your mitochondria are just designed to use and store and use up energy so you need to use it up by getting out there and doing some workouts if the bladder is waking you want there’s several things situations for that usually it’s insulin resistance insulin resistance is a pre-diabetic situation and think about a diabetic they they’re thirsty a lot and they pee excessive amounts well that is what it is so how do you correct that put the link down below you would do healthy keto and in a minute fasting but let’s say for example you have an enlarged prostate and that’s keeping the bladder from holding urine the best thing to do is to avoid all dairy okay milk butter cream cheese just avoid dairy for a while and you may find that your prostate it’s not as enlarged anymore so that’s a little tip for the prostate there’s other things you can do too now let’s say for example you’re going through menopause okay so and your estrogen goes down okay your progesterone goes down even more giving you a relative ratio of higher estrogen even though it’s low now there’s a little sensor in the bladder that is supposed to be covered by estrogen so if you’re losing that it could cause the urge to urinate frequently okay so if that’s the case the best thing to do is to take progesterone cream you can take on the wild yam version and you can rub it into the thighs and that will help this situation right here well I think we covered all the potential reasons for not sleeping so pick the one that relates to you and watch the video thanks for watching if you’re liking this content please subscribe now and I will actually keep you updated on future videos
This Post Was All About How to Sleep Deeply and Wake Up Refreshed: MUST WATCH!.
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Dr. Berg talks about all the possible reasons for not being able to sleep. It is recommended to do long walks when you have sleeping problems. Potassium, Magnesium and Phosphorus are the key minerals for sleep and you can get it from leafy greens, vegetables and meat. Phosphorus is an accelerator of the nervous system and consuming too much protein and not enough vegetables could also cause problems with sleep. He also discussed the things that could interfere with your sleep.
Reasons for Not Being Able to Sleep:
1. Coffee, Tea – Too much caffeine
2. Chocolate – It has stimulants
3. Over-training – Could cause high pulse rate at night.
4. Sitting in the computer all day
5. Consuming too many refined carbs and sugar
6. Consuming too much protein and not enough vegetables.
7. Consuming too much fat at night
8. Excessive Thinking
9. Muscle Cramps (electrolytes:
10. Digestion problems – SIBO, Bloating, Gas, Disruption in Bowels
11. Overactive Adrenal Glands – Adrenal helps regulate stress.
13. Bladder problems – Prostate, Menopause, Insulin Resistance
Possible Causes of High Pulse Rate:
1. Acidic pH
2. Potassium Deficiency – Potassium is a physiological tranquilizer that calms the nervous system down.
Things that Prevent You from Going to Sleep:
• Watching TV before going to bed
• EMF – Electromagnetic Field
• Light – Darkness stimulates a sleep hormone called melatonin.
• Breathing – Slow down your inhalation and exhalation in 5 seconds to calm down your nervous system.
Key Minerals for Sleep:
• Phosphorus – Meat, fish and eggs
In this video we are going to talk about all the possible reasons for not being able to sleep then I’m going to put links down below of what you need to do about it. So let’s go ahead and just kind of take it from the beginning. Let’s say for example you like coffee and you’re drinking too much coffee which has caffeine and that’s a big reason why you’re not going to be able to sleep at night but also don’t forget about tea, there’s caffeine in tea and there’s also stimulants in chocolate too so if you’re doing chocolate too much of it, that could keep you up – Now when you exercise, there’s always an optimum amount of exercise so if you’re overtraining and you find that your pulse rate is just way too high when you’re going to sleep at night and you can actually hear the pulse rate on your pillow and your inner ear, then we know that you’re overtraining and that reason can be easily corrected by just kind of going a light with your workouts, maybe during long walks I highly recommend that if you have a sleeping problem that you do long walks in the evening.
Dr. Eric Berg DC Bio:
Dr. Berg, 52 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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ABOUT DR. BERG:
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. 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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