Are you having trouble falling asleep and staying asleep? Try these 5 foods to improve your sleep quality tonight!
10% OFF TriField EMF Meter here: 🛒 — (10% discount will be applied after you add the product to your cart)
DATA:
0:00 Introduction: Tips for better sleep
0:30 Optimizing melatonin
5:26 5 foods for good sleep
7:38 How to sleep better using breathing techniques
In this video, I’m going to tell you how to improve your sleep quality for your best, restful sleep. To do this, you need to optimize the hormone melatonin. Boosting melatonin is great for better sleep, but you also want to avoid the things that inhibit melatonin.
If the temperature is 75 or warmer in your room when you sleep, you will have significantly lower melatonin. Keep the temperature between 60 and 69 to optimize melatonin for your best sleep.
Sleeping after consuming a large meal can interfere with your sleep. If you’re doing intermittent fasting, try having your first meal at breakfast and your last meal at lunchtime.
Avoid blue light in the evening because it suppresses melatonin. Try increasing sun exposure during the day, which provides vitamin D and also helps build up melatonin.
EMF waves, caffeine, nicotine, alcohol, medications, high-carb diets, and exercise before bed inhibit melatonin. Avoid these things for better sleep.
Try these 5 foods to boost melatonin and improve sleep quality:
1. Tart cherries contain melatonin and tryptophan, which turns into serotonin and then melatonin. Research has shown that tart cherry consumption increases sleep for some people by 84 minutes!
2. Kiwis contain serotonin, a precursor to melatonin. One study found that people who consumed 2 kiwis per day for 4 weeks had a significant improvement in quality of sleep, length of sleep, the time it takes to fall asleep, and the feeling of being refreshed upon waking.
3. Fatty fish like salmon, tuna, and trout boost melatonin.
4. Kefir is similar to yogurt but has even more microbes. Try blending it with berries, which are rich in polyphenols for better sleep.
5. Sauerkraut contains microbes and tryptophan to help improve your sleep. Cabbage also increases the neurotransmitter GABA, which helps calm you down.
Focusing on slow breathing through your nose can also improve sleep.
Dr. Eric Berg DC Bio:
Dr. Berg, age 59, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
Follow Me On Social Media:
Facebook:
Instagram:
Listen to my Podcast:
TikTok:
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, 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.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! I hope this helps you boost melatonin and improve your sleep. I’ll see you in the next video.
47 responses to “5 Foods That Improve Sleep Quality”
tarr cherries
2 kiwis a day
fatty fish
unflavoured organic kefir
Thank you Dr.BERG
What is Kefir though? 🤷🏼♂️
@@Erin-Thor “What is Kefir though? ”
Fermented milk. You can easily make it at home. Even better, check out Dr William Davis and his book, “Super Gut”. It details how to make very high concentration bacteria that are missing from the western gut since “antibiotics”, using cultured milk (yogurt). They have amazing health benefits!. There are YouTube videos detailing same. Also easily made at home.
Kefir is yummy theyellow bottle is the best, but he didn’t say how much
@@Erin-Thor Did you not watch the video?
Dr Berg notes
He tells you how to improve your sleep quality for your best, restful sleep. To do this, you need to optimize the hormone melatonin. Boosting melatonin is great for better sleep, but you also want to avoid the things that inhibit melatonin.
If the temperature is 75 or warmer in your room when you sleep, you will have significantly lower melatonin. Keep the temperature between 60 and 69 to optimize melatonin for your best sleep.
Sleeping after consuming a large meal can interfere with your sleep. If you’re doing intermittent fasting, try having your first meal at breakfast and your last meal at lunchtime.
Avoid blue light in the evening because it suppresses melatonin. Try increasing sun exposure during the day, which provides vitamin D and also helps build up melatonin.
EMF waves, caffeine, nicotine, alcohol, medications, high-carb diets, and exercise before bed inhibit melatonin. Avoid these things for better sleep.
Try these 5 foods to boost melatonin and improve sleep quality:
1. Tart cherries contain melatonin and tryptophan, which turns into serotonin and then melatonin. Research has shown that tart cherry consumption increases sleep for some people by 84 minutes!
2. Kiwis contain serotonin, a precursor to melatonin. One study found that people who consumed 2 kiwis per day for 4 weeks had a significant improvement in quality of sleep, length of sleep, the time it takes to fall asleep, and the feeling of being refreshed upon waking.
3. Fatty fish like salmon, tuna, and trout boost melatonin.
4. Kefir is similar to yogurt but has even more microbes. Try blending it with berries, which are rich in polyphenols for better sleep.
5. Sauerkraut contains microbes and tryptophan to help improve your sleep. Cabbage also increases the neurotransmitter GABA, which helps calm you down.
Focusing on slow breathing through your nose can also improve sleep.
Thank you Dr Berg!!
😺👍
❤😺🐈
I used to wake up @ 2-3am to p and if I couldn’t get back to sleep I would jump on my cell phone and try to put myself back to sleep.
No wonder I was beating my head against the wall “figuratively😅”
Growing up without air conditioning I know what a difference heat makes. I often work late and have had a steak an hour before sleep. Still sleep better even eating late. The info about the cell phone makes sense. My computer screen is my TV I never use close up screens and can sleep en if I use the computer right before bed.
Thank you Dr.BERG
Always u r the best Dr Berg ❤ Love from Colombo, Srilanka. Have a great week ahead 💕
I wish I could like your videos 1000 times
Thank you Dr Berg
These are really good tips. My dear friend has trouble getting good sleep. I will share this video with him. Good info 👍🏽👍🏽 Good morning everyone, enjoy your day 💚
🌻😋🌻
Appreciate you sharing it, thanks for watching!
The consistency, the transparency, the creative thumbnails, the dry jokes, the genuine interest in people’s health and getting straight to the point👌🏾. Thank you for all you do, Dr. Berg🙌🏾❤️
Why I come back time and time again. I raged over cereals and the lie they really are but his information was direct and accurate. 🥰🌎👀🙏
That is Dr. Eric Berg.
@@PRASAD-wj9xw 🥰🙏🌎👀
*The title: sleep
*The thumbnail: “You should see the other guy though”
Thanks be to God & you Dr. Berg.
Kiwis is a food everyone should be eating, so many benefits from them.
Not me. They make my throat swell shut.
My mouth gets itchy
Hello Dr,
My name is Kathi, I live in Indonesia,
I’m struggling with insomnia the last year, im not able to sleep without medication and i really hate that.
I’m so grateful for your videos 🙏
Semangat ya.
good luck.
Dude! You have a global following. I actually wrote a university Masters level paper in the UK about the independence of channels like yours being paramount to health education. Please can you also provide temperatures in Celsius? Perhaps in the subtitles?
Wow, that’s amazing and I agree – will start to give both measurements in temp and in other things.
@@DrbergI would love to share the paper I wrote with you. It highlights some of the challenges faced when large, powerful institutions come in the way of open scientific discussion. I have focused on your channel as an example.
@@Drberg You definitely have a global following. I watch you from Lebanon, it’s a small country in the middle east next to Israel and Syria. You encouraged me to practice fasting and it cured my acid reflux. The other day i was visiting my parents and found my mother watching one of your videos. There’s even a channel for you in arabic. I don’t know if you’re the one who started that channel. It’s called “Dr. Berg in Arabic” (but written in arabic). It’s a copy of the original channel but translated to arabic. You do work hard.
@@Tony11442greetings from Serbia 🇷🇸
I stumbled once at Dr Berg’s Chanel in Russian..
You can also google temperatures to convert from Fahrenheit to Celsius. 💡
Watching this while sunbathing. This is amazing helpful advice and consuming kefir half an hour before bedtime works. Thank you, Dr Berg 🌞
Ahh what a beautiful day you are having in the sun!! Enjoy!! 🌞🌻😎
Also the habit of only using the bed and bedroom when you actually sleep helps.
Must look into those EMF waves. This video was a gem. I noticed more sleep disturbances when my head is at the wall and I’ve been racking my brain trying to figure out why that may be the case. Thank you very much Dr Berg!
Ahaha, that thumbnail.
Doctor, thank you again for the info. I am in remission from my heart sickness now, I’ve lost 30 kg of weight, I am no longer losing conciousness from arrythmea, it became rare now.
I really think that you’re life savior. I would love to meet you some day and bring my thanks personally!
Thank you, keep doing what you doing!
I don’t know this doctor but something in me believes in him that I would literally put my life in this Doctors hands
There was a 7 month period of time when my family and I moved back to the US from living in Costa Rica for 3 years that I could not sleep. I tossed and turned all night. It was driving me nuts. I came across a documentary about grounding ourselves on the earth. I used an old speaker wire with a large washer attached at one end that I put under my waistline when I went to sleep. The other end was attached to the cold water pipe under the bathroom sink effectively grounding me. This was the very first night I was able to sleep for 4 hours straight. At this point I actually bought a tri-meter, exactly the one you showed in this video and found out that if I put my bed in the middle of the room away from the walls with all the wiring causing dirty EMF’s and got rid of a metal night stand that it was similar to wearing the wire under my shorts waist. I was back to getting sleep. There was a period that I started to have problems sleeping again, so I got the tri-meter out and checked and our whole house of emf’s increased. The transformer on the pole in the neighbors yard was going bad I figured, because once it blew and they replaced it, the excessive dirty emf’s disappeared. Smart meters actually increase the totally dirty EMF’s in your house by 3-4% I learned. We have since opted out of all of them. I also still have mercury fillings in my mouth effectively making me a stronger antenna and receiver of emf’s. Out of desperation I was driven to look for answers and I found some. I don’t have them all, but the system that subjugates us all knows how we are effected by dirty emf’s including microwave communications. Thanks Dr Berg for all you do. My daughter and I have been following you on youtube for a couple years now and love what you bring to light.
Those heavy sleep blankets!
@@colleenshea2293 what do you mean? I could never sleep with weight on me if that is what you are suggesting. I prefer lightweight down.
MY WIFE HATES ME – Because I can fall asleep in under a minute. I’ve tried for years to help her learn to calm her mind so she can fall asleep quickly. It comes naturally to some people and not so much to others.
Shutting mind off at bedtime can be difficult for me. Sometimes a movie watched a lot before helps me sleep. Kind of like a bed time story. What were your suggestions
How to calm the mind