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

Find out how to get back to sleep and stay asleep with these 27 natural sleep remedies. In this video, I’ll share the best ways to improve sleep, helping you to sleep better and longer each night. Try these simple hacks for better sleep!

Today we’re going to talk about 27 genius ways to get back to sleep in the middle of the night. I’ve had literally almost every single problem with sleep over the years. But there’s one thing that you need to know. The harder you try to go to sleep, the less sleep you’re going to get. Because as soon as you have to go to sleep and you put so much pressure on yourself to get to sleep, you’re going to stir up cortisol.

And I think for me that was one big problem because I was like, “Oh my gosh, I have to get to sleep. ” And I would stress myself out, raise cortisol, and then I’m like laying there all night. When you approach sleep, you have to do so with a very, very light touch like you’re not really trying. So, I’m going to give you a lot of different techniques. Starting with number one.

If your feet are cold when you are going to bed, you are going to interfere with the thermostat in your hypothalamus. Normally when you go to sleep the core temperature in your body which should be 98. 6 goes down to 98. 5. 1 degree lower and that signals a hormone called melatonin that says okay time to go to sleep right now.

But if your feet are cold you’re going to get mixed messages and the temperature in the whole body won’t go down and you’re going to have a harder time going to sleep. So yes, you want to keep the room cooler. You want to have less blankets on your whole body, but you want to keep your feet warm at all times when you go to sleep, whether it’s socks or a blanket on your feet. I use a blanket, but I kind of keep a sheet on the rest of my body. And that’s such a simple tip.

Everyone can do it, and it really will help you go to sleep. Number two, sea salt before bed. So many people have this idea that too much salt is bad for them. And I know doctors have been telling people that for a long time, but we need a certain amount of salt. And if we don’t have enough salt, specifically sodium, what’s going to happen is your adrenaline hormone and cortisol is going to go up.

Why? Because there’s another hormone involved that is like a hidden reason why a lot of people don’t sleep. And it’s a hormone called eldoststerone. I’m not going to get too much into that. All you need to know about eldoststerone is it helps you regulate salt and water and fluid in your body.

A lot of people going in the sleep if they’re low in sodium will start having an elevated amount of eldoststerone. That’s going to trigger the fight orflight mechanism. Sometimes between 2 and 3 in the morning just because you didn’t have enough sea salt. So, I know a lot of people in the evening, they snack on chips. They’re trying to get more salt and they do sleep better because of the salt.

What you need is the salt, but not the carbohydrate connected to the salt. So, just try it. Just consume more salt in the evening, maybe even on your food, and watch how much better you stay asleep. It’s quite interesting. I’m really excited to release this new product called Omega-3 cod liver fish oil.

Both fish oils and cod liver oil have the DHA and EPA. Those are the omega-3 fats. We also have to be aware of mercury. But the cod liver oil is different because we’re extracting from the fats from the liver, but there’s no mercury that can attach to it. So, if you wanted something to support a healthy heart and a healthy brain, you might want to try this omega-3 cod liver fish oil.

Number three, nose breathing. Nose breathing restricts air into your body. And at first, you might think, “Oh, wow. I’m not going to breathe as much. I’m not going to sleep as much.

But if you just take a look at someone who has anxiety or panic attacks and they’re hyperventilating, they’re hyperventilating because they have too much oxygen. It’s called the bore effect. When you increase more CO2, it allows oxygen to penetrate and be absorbed into your cells. When you breathe through your nose, you actually get the right balance of CO2 with oxygen to get the maximum oxygen in your cells versus breathing through your mouth. And then when I do nose breathing before bed, I do it consciously and on purpose.

So I’m going to close my mouth, breathe in about 4 seconds, okay? And then I’m going to breathe out about five seconds. And I’m going to keep doing that, maintaining that pattern. I’ll do that maybe several times and the next thing you know I’m waking up in the morning. It works so well because when you consciously breathe in a certain way, you’re putting control also over your autonomic nervous system, but you’re also allowing the oxygen to be maximized deep inside your tissues.

And it’s also a great way to get your mind off thinking and, you know, thinking about problems, which you don’t want to do before you go to bed. All right, number four, adrenaline and carbohydrates. When you are on a high carbohydrate diet, what happens is you raise your blood sugars and then insulin comes around and lowers your blood sugars and then it comes up and it comes down. over a period of time, you are going to have low blood sugar. And that’s just simply because of how the hormones are going to then become more resistant, like insulin, and then you’re going to end up with lower blood sugar right around 2:00 in the middle of the night.

Now, your body can’t have that, okay? It doesn’t like high blood sugar. It doesn’t like low blood sugar. So, it’s going to release a hormone to mobilize more glucose and sugar. What hormone is that?

Adrenaline actually and cortisol. Both of them. These are stress hormones that are counterregulatory hormones that are there to help stabilize the blood sugar and bring it up. So, at the top end, pushing it down is insulin, but the bottom end we got adrenaline and cortisol. So, a lot of people who have not adapted to ketones because they’re eating too many carbs have this problem sleeping at night because the blood sugar is so low.

You have these other hormones kicking in there and then stabilizing the blood sugar and raising the blood sugar and releasing sugar from your liver, but it’s going to wake you up. So, in other words, you want to go low carb and get adapted to low carb to be able to have the stability through the whole night sleeping and keep the adrenaline low. I had this problem for many years. I had no idea uh what was causing it. Number five, body scan.

This is another thing that is super easy, super powerful. So, you’re laying in bed and you start off with your head and you just start scanning your body. all the way down. Relaxing it. Relaxing it.

Right. I kind of scan for tension. Uh sometimes I’ll find tension in my upper back, sometime in my chest, sometime in my abdomen. I just consciously let go of those muscles as I start from the top, working my way down through my arms, through my chest, through my midsection, through my pelvis, through my lower back, through my thighs, my knees, my ankles, and my toes. and I’m just consciously letting go of the tension.

Super effective and you should try it. It’s quite interesting. That’s a simple thing that everyone can do. And what you’re going to realize is that there’s a couple areas of your body that you hold tension. Sometimes it’s in the lower back for me or my upper back, but I’m constantly holding tension there without even being aware of it until I I’m conscious of it because I kind of scan through my body and then I just let it go and then I actually can sleep a lot better.

Number six is eating earlier in the day. If you eat late at night, especially protein, boy, that’s going to keep you up, especially if you’re stuffed. So, ideally, if you’re struggling with your sleep, it would be really wise to eat early dinner, like maybe 3 or 4, 4:30, maybe e