How to Wake Up Refreshed Every Morning – Inadequate Sleep – Dr.Berg on Melatonin and Sleep

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so I want to show you how to feel refreshed when you wake up in the morning now I’m curious how do you feel when you wake up in the morning are you refreshed are you grouchy are you irritable are you exhausted are you just a little bit tired go ahead and comment in this section down below and I’m gonna read all the comments I’m really curious so the best way or indication of whether you really rest it or not I’m not just talking about sleeping I’m talking about really resting and feeling rejuvenated is how you feel when you wake up in the morning as well as how you feel through the entire day so the real key and most important factor of sleeping is the sleep hormone called melatonin now melatonin is a hormone that is triggered by darkness okay so when it’s dark at night and there’s less light going in through the eye and into the brain you’re gonna trigger the pineal gland to convert serotonin into melatonin make you tired help you sleep during the day when it’s light out or if you have light in the room that’s going to go through the eye into the retina into the brain and turn off melatonin now melatonin is vitally important for your immune system and this also explains why when people don’t sleep that well they get sick so the less sleep you have less melatonin you have the greater the risk of getting infections having heart problems and many other diseases now the other thing to know is that melatonin is a very powerful antioxidant so having enough melatonin can actually help your body from free radical damage and it can potentially help extend your life now the problem with taking melatonin is a supplement which I don’t recommend is that you’re taking a hormone and then over time your body just produces less it will compensate so I don’t like the option of taking melatonin as a sleep aid at all now here’s another big problem with melatonin as you age your melatonin decreases and this is why when you get older you just can’t sleep as long and this then increases your risk for other the problems also melatonin is a powerful anti-inflammatory so when you don’t sleep you tend to be more stiff you have more pain more inflammation when is the best time to go to bed well ideally when it gets dark out but you know that usually doesn’t happen but I would recommend between 10 and 11 o’clock p. m. that would be the best time to go to bed ideally you have certain hormone waves too called circadian wave static that come up and down and they run about every 90 minutes and so you want to catch the wave between 10:00 and 11:00 and sometimes when you stay up especially after 12:00 midnight it might be more difficult to get to sleep because you have your second wind which basically means that you’re working against these waves and sometimes you have to wait and catch the way before you can actually get into a deeper sleep so I noticed a lot of times people are tired around let’s say 9:00 9:30 or even 10:00 and they push themselves they’re watching TV and then all of a sudden they wake up and now they they’re awake for maybe 90 minutes this is why that occurs so right now let’s talk about all the things that you can do to enhance melatonin in your body number one when you go to bed keep the lights off what happens when people go to bed they have all these lights going on they have their cell phone they might have that laptop they might have the TV going on we want to start to shut down some of these lights and have more dark go into the retina so just realize the less lights you have in the room the better okay so lights out would be number one number two fluoride just so happens that fluoride interferes with the pineal gland it can even create problems with calcium buildup calcification so get a good water filter to filter this out I’ll put a link down below for some recommendations for water filters I’ve done some videos on that but tap water usually has the fluoride in it and as a side note you might just find that your skin will be so much better especially if you have acne number three glycine okay is an amino acid that has a really good effect on serotonin and it can increase serotonin you would take one to two grams before bed okay that could help you as well number four reducing your blue light I’m talking about the blue light on your computer screen on your TV screen blue light can reduce melatonin so you can get in various sunglasses that filter out blue light but another way to do this is just to get the free apps that you can download on your computer to filter out the blue light and you’ll notice that be less I string alright number five you want to get sun exposure and vitamin D during the day because what happens is melatonin in the Sun and vitamin D work kind of like opposing each other so what we want to do during the day is we want to turn off melatonin so it can recharge and at night we want to turn it on so we don’t want to necessarily live in the darkness so the combination of Sun vitamin D and melatonin at night because it’s stimulated by darkness is a very good way to help to turn off this little switch that you have going on because what happens if you just don’t get enough Sun or vitamin D then melatonin doesn’t seem to work at night effectively number six obviously we want to reduce stress as much as possible you want to somehow change your environment go for a long walks in the park and just get away from stress because stress will also shut down at melatonin will actually cortisol will shut down melatonin and that’s the stress hormone and of course caffeine will interrupt the natural production of melatonin as well alcohol now what’s interesting with this next one is that not only does darkness stimulate melatonin but cold will have a stimulatory effect amount of tonin so if your temperatures cooler okay in your room you’ll stimulate melatonin so I like to keep the temperature roughly about 68 degrees I actually like sleeping when it’s a little bit colder and lastly and most importantly we’re going to talk about EMS for a little bit okay electromagnetic frequencies let me just go to this next board right here this is a very important topic so what is this EMF well it stands for electro mad netic fields so this pertains to the amount of certain types of frequencies or energies that are around your space okay and what we’re going to be talking about is around your body now I don’t want to get too much into the woods in this video but I do want to talk about a very important space where you actually spend 1/3 of your life which is in bed in relationship to EMFs because you may find with what I’m about to tell you that this could be the big reason why you are not sleeping one of the things that you can do is you can get a device I have quite a few and these are EMF devices and they can pick up different frequencies on this one it has magnetic fields and it has electrical fields okay so that’s we’re going to be focusing on with this video we also have radio fields right here that would be like the cell phone signals that are coming off I’m not going to get into that at this point but I want to talk about electrical fields and magnetic fields and I think the best way to explain this is a water hose okay so if you turn on the water hose you have this current or this pressure of water that’s going through the hose right and it’s spraying out so this would be equivalent to plugging in an electrical cord into the wall and then turning on the light okay we have the on switch we have the electrical current going through and then we have the light right here so this is going to generate electrical fields as well as magnetic fields now if I turn off this part right here so there’s no more water coming out that would be equivalent to turning off the light and you may then think that the electrical f