How to Get Better Sleep and Energy Explained by Dr. Berg

Get Dr. Berg’s Sleep Aid Supplement Online: https://drbrg.co/3JA99t3 OR 🛒 https://amzn.to/3wUvHBX

hey guys in this video we’re going to talk about perfecting your sleep and energy okay so normally an average person will go through four 90minut sleep cycles through waves from a superficial sleep to a deep sleep okay four times through the night uh the ideal time to go to bed that aligns with your hormones would be right around 10:45 to even up to 11:00 at night okay that’s the optimum time to go to sleep um just to catch that first wave if you miss this first wave sometimes you have to wait a period of time before you catch it so you’re tired you ever notice like when you’re really tired at night and then all of a sudden you stay up and all of a sudden now you’re awake because you miss the wave okay so there’s little onoff switches in your brain the back part of the brain stem that cause you to go to sleep and then wake up they’re little hormonally controlled onoff switches that work with a little clock inside your your brain as well you have a little clock it’s called the super chmatic nuclei not that you need to know that but basically it’s a little clock that is regulated by light and dark so if you’re in your office all day long and you don’t really get outside that can throw off your sleep cycles now as far as um what happens in the REM sleep REM sleep is not the deep sleep it’s a superficial sleep that you’re almost the wavelength is almost similar to when you’re awake but you actually having vivid dreams that you remember okay the real rejuvenating sleep is when you hit the Delta okay down here so this is what I want to talk about how do you achieve your full capacity of Delta wave sleep that’s how you generate energy you don’t want to stimulate yourself during the day you want to get the Sleep which will naturally recharge you just like a battery so you can have energy during the day so the Delta wave sleep gives you the most restorative repair regeneration growth immune system repair of any of the sleep cycles and also increases a hormone called growth hormone growth hormone in a child helps them grow in adult it’s more of an anti-aging because there’s a certain point where you stop growing it’s an anti-aging hormone it’s involved in weight loss repairing muscle after exercise so all the benefit of your exercise occurs through growth hormone in the Delta wave sleep okay so if you’re not sleeping then you should use that as an indicator to know that you shouldn’t be exercising too hard because you’re going to overtrain and you’re not going to repair and you kind of break things down in fact when you have insomnia and you don’t sleep very good you can put a lot of stress on your heart okay on the days you don’t sleep you should do walking um and not push it because you can actually increase your chance of getting a heart attack um so the thing I want to talk about is that you SE have several scenarios here you have a situation where you can’t get to sleep or you wake up at 2: in the middle of the night and you can’t get back to sleep and you’re fully awake and you’re just like your mind’s going you’re probably more awake here than you are in the morning or the best sleep is an hour before the alarm clock goes off or you wake up exhausted or you’re up with your bladder all night long okay so each one of those situations are a little bit different number one can’t get to sleep is a simple uh mineral deficiency either deficiency of calcium magnesium or potassium okay all three of those will keep you up at night and you just can’t wind down those minerals are the uh calming minerals all right uh wake up at two that’s more of a higher adrenal cortisol so your your adrenals are kind of jacked up in it and uh the the cortisol is on a circadian rhythm and it’s altered to the point where it just kicks in there and it’s almost like it kind of like activates uh cortisol in Adrenaline and wakes you up okay and so you’re just awake ready to go so if that’s the case you need to support the adrenal glands now if your bladder is making you wake up every hour then and and basically what is normal is not getting up at all okay some people say well I don’t have a bladder problem well I get up three times a night well that’s not normal you you should be able to go through the whole night that this right here is an insulin problem it’s insulin resistance I’ll put a link down below because every time that I have people improve their insulin uh dysfunction this symptom goes away if you ever notice a diabetic they’re peeing excessively right well there’s definitely a connection between blood sugars and urination and fluid right so that should help you with that if you’re waking up exhausted then there’s several other things that we need to do which I’m going to get into right now number one um I’ve noticed that when I consume the right amount of vegetables which gets the minerals gets all the other nut nutrients that I need I sleep much much better than when I don’t consume enough vegetables so you need to have between seven and 10 cups just a couple salads it’s not hard to do if you’re bloating from your vegetables that’s not going to work either so you’re going to have to find some vegetables that you can consume comfortably without bloating uh number two do not consume excessive protein large amounts of protein especially late at night or for dinner you go for dinner you have this huge steak not a good idea because protein is a stimulant and that will wake you up prevent sleeping so you want 3 to 6 ounces okay and I would at that dinner I would have your salad first and then your protein versus the protein first and then a side salad it’s just you’ll find that you won’t eat as much protein if you have your salad first or your vegetables first too much caffeine okay do one small cup in the morning that’s what I recommend you start getting more and it does affect your sleep quality and even tea will uh do that as well so and even chocolate with it’s not caffeine it’s another stimulant that will also keep you up if you have too much of that uh small amounts okay of course sugar-free snacking at night let’s say you have dinner and then between dinner let’s say at 6:00 till 11: you are snacking Popcorn Chips peanuts you just keep eating putting things in your mouth well that’s going to really raise insulin it’s going to keep you from sleeping as well because you’re going to feel bloated so what you want to do for dinner is have enough fat and vegetable because this gives you the potassium to be satisfied so you’re not so hungry at night okay if you’re new to my videos I’ll put some links down below but most of you already know that um okay number five riding sugar because that raises insulin and Insulin will definitely keep you up at night as well diabetics do not sleep well uh also insulin will deplete potassium okay insulin will deplete the potassium and then what will happen when potassium is low the heart rate goes higher so try to go to sleep with your heart rate elevated like in at 90 or even 100 you’re not going to sleep so if you can hear your pulse rate in your ear on your pillow at night boom boom that means you need more potassium it could be because you’re not having enough vegetables or your insulin is too high okay and that comes from insulin resistance and then um so we want to keep the pulse rate low um it’s it’s really surprising that some people have a pulse rate of like 110 normal is 72 but ideally you want it even lower especially if you want to try to sleep um overtraining here you are you want to lose weight and you start working out you do the boot camps and that alone can keep you from sleeping over train and getting your pulse rate too high that’s why I like interval training where you’re doing a you’re getting your pulse rate up for a short period of time and you’re letting it rest