15 Steps to Better SLEEP (15 INSOMNIA Hacks) 2024

Рет қаралды 140,759

3 жыл бұрын

Proper sleep is vital for optimal health. Insomnia can stall your weight loss, muscle gains and productivity; here are 15 steps you can take for better sleep. These steps are easy, cheap and actually work.
Good sleep improves your metabolism, recovery and mental processes. Use the 15 steps for better sleep in this video to erase insomnia and improve your health.
** Prescription sleeping pills are NEVER the answer for long-term insomnia or sleeping problems. Just because a pill knocks you out does not mean you are getting healthy sleep **
LIES MY DOCTOR TOLD ME: amzn.to/3dP6mMs
COMMON SENSE LABS Book: commonsenselabsbook.com
💪Join Our Community! ▶ bit.ly/DrBerrysCommunity
KICKING ASS AFTER 50 book: amzn.to/3WCukTb
Box-breathing Video: • Navy Seal Breathing Te...
Supplements/Products:
Noise Machine: amzn.to/3eBwYRx
Blue-Light Blockers: amzn.to/30hTQR1
Box Fan: amzn.to/32qRNg4
Magnesium: amzn.to/395ovoH
Melatonin: amzn.to/2OyVRTy
GABA: amzn.to/395op0j
Glycine: amzn.to/3MZnpAp
Resources:
Rx Sleeping Pills Increased Death Risk: bmjopen.bmj.com/content/2/1/e...
Poor Sleep effect on Metabolism & Hormones: www.ncbi.nlm.nih.gov/pubmed/1...
Poor Sleep & Body Fat%: www.ncbi.nlm.nih.gov/pubmed/2...
Poor Sleep & Metabolism: www.ncbi.nlm.nih.gov/pubmed/2...
Poor Sleep & Brain Function: www.ncbi.nlm.nih.gov/pubmed/2...
Sleep & Hormones: www.ncbi.nlm.nih.gov/pubmed/1...
Sleep Loss & Decision-Making: www.ncbi.nlm.nih.gov/pubmed/1...
Sleep Loss & Coping Response: www.ncbi.nlm.nih.gov/pubmed/1...
Sleep Loss & Performance: www.ncbi.nlm.nih.gov/pubmed/8...
Sleep Loss & Childhood Obesity: www.ncbi.nlm.nih.gov/pubmed/2...
Sleep & Heart Disease: www.ncbi.nlm.nih.gov/pubmed/2...
Circadian Sleep/Wake Cycle: www.ncbi.nlm.nih.gov/books/NB...
Morning Bright Light/Sun: www.ncbi.nlm.nih.gov/pubmed/1...
Morning Sun: www.ncbi.nlm.nih.gov/pubmed/1...
Morning Bright Light Helps Insomnia: www.ncbi.nlm.nih.gov/pubmed/8...
Television/Video Games & Sleep: www.ncbi.nlm.nih.gov/pubmed/1...
Computer/Television/Phone Screens & Melatonin: www.ncbi.nlm.nih.gov/pubmed/2...
Blue-Blocking Glasses & Melatonin: www.ncbi.nlm.nih.gov/pubmed/1...
Blue-Light & Melatonin: pubmed.ncbi.nlm.nih.gov/21552...
Room-Light & Melatonin: www.ncbi.nlm.nih.gov/pmc/arti...
Caffeine affects Sleep Quality: www.ncbi.nlm.nih.gov/pubmed/2...
Napping during the Day: www.ncbi.nlm.nih.gov/pubmed/2...
Napping During the Day: www.ncbi.nlm.nih.gov/pubmed/2...
Irregular Bedtime: www.ncbi.nlm.nih.gov/pubmed/1...
Irregular Bedtime: www.ncbi.nlm.nih.gov/pubmed/1...
Melatonin Supplement: www.ncbi.nlm.nih.gov/pubmed/1...
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Ken D Berry, MD, is a Family Physician and has been practicing Family Medicine in rural Tennessee for over 20 years, having seen over 25,000 patients in his career so far. Consult your doctor. Don't use this video as medical advice.
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Пікірлер: 566

@gullinvarg 3 жыл бұрын

1. First thing in the morning sunlight and exercise 2. Stop caffeine at least 6-8 hours before bed 3. Stop alcohol at least 4 hours before bed 4. Cool bedroom 60-69 F 5. Stop eating at least 2 hours before bed 6. Stop all liquids at least 2 hours before bed 7. Block blue light at dusk 8. Hot shower/bath before bed 9. Darken the room before bed 10. Wear earplugs 11. Set a bedtime within 30 minutes of the same time every night 12. Have a ritual 13. Blacked out bedroom 14. White/pink noise 15. Box-breathing (see link in show notes) Supplements: 1. Melatonin If you're over 40 2. G.A.B.A. 3. Magnesium 200-800 mg

@KetoMama777 3 жыл бұрын

Thanks 😊

@mattg8431 3 жыл бұрын

Thanks, you saved me 30 min

@dunuth 3 жыл бұрын

If we are going paleoanthropological then a "full night sleep" doesn't make sense. We never used to sleep 8 hours a night before the industrial revolution! There is research that it is probably not ideal at all for achieving maximum time in REM, for instance. The prayer cycle of the church makes no sense if you don't account for the ancestral sleep pattern, for instance. Also many many literary works seem to take for granted that we had waking hours in the night and a "second sleep". We are supposed to sleep two or several shorter sleep sessions. That is the main reason sleep disorders are so prevalent in modern days.

@dunuth 3 жыл бұрын

Funny how the 1-block sleep and long uninterrupted wakefulness myth came about the same time as the 3-meals a day with large breakfast disaster. Both engineered to make us more "productive", and both failures.

@darkbrew7 3 жыл бұрын

@@dunuth what did our ancestors do when they woke up in the middle of the night?

@giopruneda7266 3 жыл бұрын

Bought your book “lies my doctor told me “ and I have to say it’s fabulous. Most of the stuff in there I have heard my doctor say one too many times. Recently he told me that if I didn’t go back to the high carb diet I could possible have health issues in the future. When I politely asked him to show me the research showing that he shut up and just told me he would see me next time

@beecalm87 3 жыл бұрын

Try listen music in my channel. To sleep better.

@karinhart489 3 жыл бұрын

I checked out his book from the library.

@auntdee9678 Жыл бұрын

I love his book, too!!

@maryellen6153 2 жыл бұрын

Gotta hit the road before dawn, arrive at work 1 hr later, gotta be at the desk asap. However, best practice at night: 1. hot soak in tub at 8 p.m. with only a candle for light. 2.Light-blocking window curtain. 3. Melatonin helps. 4. Magnesium definitely helps. 5. Noisy box fan running all night. 6. 50 yr old push-button alarm clock. No light. 7. Mypillow! 8. Read a Psalm by the lowest wattage lamp possible, choose a verse to meditate on, snap off the light, and keep repeating that verse. Concentrate on every word. Keeps the mind from chasing squirrels. Also... take Vitamin D only in the morning. It works against melatonin. Of course.

@gretelhance 2 жыл бұрын

Get you own KZfaq

@John5ive 3 жыл бұрын

Dr Berry, I like how you said to do the free things first and don't push products like others do.

@daxbeau1660 3 жыл бұрын

pro trick : watch movies at Flixzone. I've been using it for watching all kinds of movies these days.

@ahmadsebastian7633 3 жыл бұрын

@Dax Beau yea, I have been watching on Flixzone for years myself :)

@waylonpeyton8067 3 жыл бұрын

@Dax Beau yea, been watching on Flixzone for since december myself :)

@carolbenson6524 3 жыл бұрын

Seems like everyone having trouble sleeping these days...too much stress in the world for sure. Thanks for all your good tips!

@lifeiseverything9 3 жыл бұрын

O yes I agree with you completely mostly with this coronavirus pandemic it has caused us to much stress

@beecalm87 3 жыл бұрын

Try listen music in my channel. To sleep better.

@loveishope4406 3 жыл бұрын

Unplug router. Put phone on airplane mode.

@cathleenloveysmom4382 Жыл бұрын

Watching with a coffee. I love my sleep once I am down. Otherwise it's always taken me time to fall asleep. My husband hits the pillow and is out. He says it's because he has a clear conscious.

@amritpalapkalsi1226 3 жыл бұрын

I'm watching this when I should be sleeping 😂

@skylarbix7912 3 жыл бұрын

Me too, my cable went out and, well here we are!

@jrod7017 3 жыл бұрын

😂 Golden!

@estherwright-dankman8973 3 жыл бұрын

@@skylarbix7912 +a+

@rovaliabrown8106 3 жыл бұрын

Yes

@oilinmylamp 3 жыл бұрын

😂😂😂

@WAL_DC-6B 3 жыл бұрын

I'm a retired railroad locomotive engineer (train driver). Back when I was still working for the railroad several years ago, getting a decent night's (or day's) sleep was a rare event due to your constant changing of work schedules working day shifts, afternoon shifts and night shifts. Now, I sleep pretty good, but your suggestions here will be followed to improve my sleep even more. Thanks for sharing!

@WAL_DC-6B 3 жыл бұрын

@pete w Yeah, I hear you fellow railroader and train driver!

@bigfist255 2 жыл бұрын

You have been to the UK, I would love to walk in the sun for 30 minutes a day but 6 months of winter sadly doesn't allow that.

@maritaberndt6200 2 ай бұрын

Ireland!😂 no luck at all with that light in the sky. I've heard of it, though.

@elizabethharrell8707 3 жыл бұрын

Great tips! Just got your book delivered today..love it!

@teresajames2725 2 жыл бұрын

Thank you..

@vasantsande8644 3 жыл бұрын

Thank you doctor.

@thegreenreaper3731 3 жыл бұрын

Great job

@mariannebrowne7398 3 жыл бұрын

Thanks doc this was helpful

@martiadams1534 3 жыл бұрын

TY!

@GrampyCampy 3 жыл бұрын

Thanks again Doc

@jimkahan3894 3 жыл бұрын

Thanks you for being you

@michellemichaelsen8638 3 жыл бұрын

Thank you for your help and sharing your knowledge..I am so greatful to find your channel !

@balasaravanan500 2 жыл бұрын

Thank you very much Doc. Will start to implement these. 👍

@garyciapa5474 3 жыл бұрын

Great info going to try this ,thanks

@gprivat812_my_selection6 3 жыл бұрын

Great! Very useful tips, easy to apply. 👍❗

@mihaisau7999 3 жыл бұрын

I really like that the videos are getting better(video and content).

@ritafaulkner7042 Ай бұрын

Thanks for short to the point videos!

@skylarbix7912 3 жыл бұрын

Thank you Dr. Berry, I am hoping some of these things will work for me! I feel like I'm going crazy sometimes, from not being able to sleep!

@Sheryl777 2 жыл бұрын

White noise while sleeping helps me a lot! I use that every time I either sleep at night or even if I take a nap in the afternoon.

@cjcj6945 3 жыл бұрын

Hi Dr.Berry👋 This will come in handy for me! Thank you for all of the awesome topics you cover😊

@EC-ge3do 2 жыл бұрын

Instead of laptop in the evenings I started listening to podcasts instead so no blue light and that helped alot x

@karenkranig2968 3 жыл бұрын

Great sleep hygiene tips......I think this may help me even with my diagnosis of narcolepsy & sleep apnea......Thank you Dr. Berry!

@ajay_pn 3 жыл бұрын

Great Video.

@roryrory20 3 жыл бұрын

Another tip (sorry if its not correct but it works for me) Sitting next to a camp fire for a lil while at night has always made me sleep better... Lately iv been getting 30mins direct sun exposure with coconut oil every day.. and making a little fire at night about 3 times a week just for social family gatherings... it makes me so tired by like 10pm

@SamanthaGunn500 3 ай бұрын

Are you a real life hobo?

@anichodron7915 Жыл бұрын

Again, you are intelligent, simple, direct with easy to follow guidelines, which I am doing.

@Because_I_Have_To 3 жыл бұрын

Thank you

@janfout2548 2 жыл бұрын

I have used a plain old box fan for 35+ years because my then husband needed the air circulation. Now I am so attuned to the white noise that if the fan goes off in the night for some reason, it's just like an alarm clock-I am awake! I already use most of the tips you listed, and I normally sleep quite well.

@NicMG 3 жыл бұрын

I just finished your book, a breath of fresh air! I've been out of work for months due to, well you know what. I'm now back working at night and man do I struggle sleeping during the day. Unfortunately living in West Scotland don't get a lot of sun. Really good tips, I'm overweight and I know what I gotta do now!

@milisuarez-al-nashy4314 3 жыл бұрын

I have atrial fibrillation and have just started to follow your videos- doing carnivore. Hoping to cure myself. Sleep has improved.

@beecalm87 3 жыл бұрын

Try listen music in my channel. To help sleep better

@itsjusame2537 3 жыл бұрын

TFS💞 Very helpful!

@karenbuchert3377 3 ай бұрын

Great tips! Thanks!! And thank you for clearly identifying your videos when I shared them with loved ones!! So clever of you to prompt the receiving person to click and open clip. 👍🏼😊

@josephh5085 3 жыл бұрын

Great advice about quieting down that active or anxious mind, and "getting lost".

@beecalm87 3 жыл бұрын

Try listen music in my channel. To sleep better.

@georgeingridirwin6180 3 ай бұрын

Oh my goodness i have a lot of things to change. Much more than I thought.

@rolandor.moreno7498 3 жыл бұрын

So important for students at all levels.

@oldfart83 3 жыл бұрын

Thank you very much. I follow you and your videos all the time. If you still had your private practice in TN I would drive from NH to see you.......if am 80 years young

@marciavanderhoof4134 Жыл бұрын

I have been having trouble sleeping since I started the keto diet. I will be trying all 15 of these tips. Thanks Dr👍🏾

@realizedvisions 3 жыл бұрын

Thank you, Dr. Berry, for all you are doing to enrich untold numbers of people's lives. I constantly share your videos. We need more genuinely personally invested doctors that truly care about their patient's well being to the point of self-education and non-reliance upon 'infallible', unquestionable Rockefeller/pharma guided dogmatic doctrine/practices.

@Idyll_Insomniac 5 ай бұрын

Had insomina over 20 years and whenever I go on medication (always antidepressants with a sedative - never been prescribed sleeping pills) they always make it worse. Either throwing my sleeping schedule off completely and sleep through the day or like atm, sleeping 12-18 hours. Will start a proper human diet and implementing these steps you've mentioned here and hopefully come off the tablets.

@disnalee 3 жыл бұрын

I cannot sleep so I would exercise until I am tire then sleeps comes so much better. Real good sleep suggestions. Thanks!

@BarneyBear777 3 жыл бұрын

Thank you, Dr Berry!!! I utilize some of these but not all of them. I'll work on the remainder.

@beecalm87 3 жыл бұрын

Try listen music in my channel. To help sleep better

@kassandrasabean6020 3 жыл бұрын

Thank you Dr. Berry. You're so kind to do all of this.

@beecalm87 3 жыл бұрын

Try listen music in my channel. To sleep better.

@gretelhance 2 жыл бұрын

@ianmackenzie686 3 жыл бұрын

I dozed off around step 6.

@letyp.9950 3 жыл бұрын

So you're saying that it works!!!!

@skylarbix7912 3 жыл бұрын

Nice!!

@beecalm87 3 жыл бұрын

Try listen music in my channel. To sleep better.

@davidulrey6642 Жыл бұрын

I listen to you religiously cause unlike most doctors you give ways of treating causes and not symptoms. Doctors seem bent on giving prescriptions for every I’ll. As if they get kickbacks. In regard to how we “have lived for100,000s of 1000s of years” though, there are over 50 scientific proofs that the earth is indeed less than 10,000 years old. I still love you though for what you do. Thanks

@gsadventures678 3 жыл бұрын

I like your videos Dr. Berry!

@sl4983 Жыл бұрын

Wow, this was really good advice.

@JessRDH 7 ай бұрын

Dr Berry ty, so very much for you and Dr. Chaffee. You both are so genuine and truly just being informative, not trying to sell products to people. We have enough products and theories people are trying to sell us. I personally don't listen as soon as I hear someone trying to sell a product. Ty so much again!

@rogerhickson7256 2 жыл бұрын

Sun? It's December in British Columbia. We barely see the sun in winter in the Okanagan.

@azmisunshine 3 жыл бұрын

My husband and I swear by the Homemedics sound spa. We have one on each side of the bed. We unplug them and take them on trips. I wouldn’t be able to sleep without it! Also, blackout curtains are the best!

@ExLibris-Alys 3 жыл бұрын

I used to sleep well until I recently started keto, now I’m up several times during the night to go to the bathroom and when I am asleep I have strange vivid dreams so I wake up exhausted. I already do most of the things you recommend. It’s driving me up the wall.

@MarydToKeto 3 жыл бұрын

Oh yes, I need steps to sleep better. Thank u! This is awesome!

@beecalm87 3 жыл бұрын

Try listen music in my channel. To sleep better.

@marlenegold280 Жыл бұрын

Our morning sun comes out at 9:30-10 am during half of the year. The sun sets 4:30-5 pm. Summer is the opposite. Light until midnight; light at 4:30-5 am.

@mildredgouveia3692 3 жыл бұрын

I need this right now! I'm having a hard time sleeping. Thank you Dr. Berry!!!!

@beecalm87 3 жыл бұрын

Try listen music in my channel. To sleep better.

@georgeingridirwin6180 3 ай бұрын

Never heard of "Pink noise". And every time I used a noise machine it keeps me awake. But my husband loves them. I will have to try doing some of these things. Thanks!!

@kirchhoffkirchhoff9280 3 жыл бұрын

I do all the things you are talking about on my report. I still have sleep trouble.

@QIKWIA 3 жыл бұрын

You are really putting out GREAT invaluable information dear Dr. Berry!👏🏾👏🏾👏🏾 Thank you very much! "Peace and blessings" 🙏🏾

@beecalm87 3 жыл бұрын

Try listen music in my channel. To help sleep better

@kj-sf4md 3 жыл бұрын

I've had really good luck with 5htp. Am told its tryptophan, the same stuff in turkey that make you sleepy. Melatonin just didn't do much for me.

@herbladyHCG 3 жыл бұрын

My problem is adrenal fatigue and I get a second wind in the evening. It's a real battle to wind down, but I will try these tips. Thank you Dr. Berry! Yes to Melatonin!

@sl4983 Жыл бұрын

Me too! 2nd wind. It's crazy!

@nghmar3190 3 жыл бұрын

Very helpful tips...thank you sir From northeast India

@myruthgirl100 2 жыл бұрын

Thank you so much for such a great video. I just wanted to mention that I was going to purchase the melatonin recommended but it contains sucralose. Looks like it didn't before but they added it to the ingredients. For those avoiding sugars especially at night may not work.

@kayeszymanski6945 3 жыл бұрын

Thanks Dr. Berry where is the box breathing video? 😉

@MA-fp3kz 3 жыл бұрын

OMG!!! THAT'S SO ME THANK YOU

@KenDBerryMD 3 жыл бұрын

Thank you for watching and sharing! Any ideas for future videos?

@rolandor.moreno7498 3 жыл бұрын

@@KenDBerryMD Dr. B Students especially athletes should adapt these habits. Topic: meditation as a long term health habit. Keep up the data driven scientific study topic . At 75 I never stop learning new things

@MA-fp3kz 3 жыл бұрын

I sleep better in the WINTER!! Here in Alaska we have DAYLIGHT all summer long, so far this summer has been really HOT here I have blackout curtains and a Fan but still hot and hard to sleep.

@janjohns8291 3 жыл бұрын

L-Ornithine is helpful to me for insomnia in my latter years

@asmallbitchybanana 3 жыл бұрын

Awesome topic! I needed to hear this today.

@foniapuma8802 3 жыл бұрын

I haven't had a good night sleep in years. If i sleep 5 hours I'm happy.

@asmallbitchybanana 3 жыл бұрын

fonia Puma same!!!

@rolandor.moreno7498 3 жыл бұрын

@@foniapuma8802 Wow Puma that is sad to hear. Hope you are not an essential medical worker🙂

@beecalm87 3 жыл бұрын

Try listen music in my channel. To sleep better.

@zxyatiywariii8 Жыл бұрын

I was born insomniac. I even kept my biological mother awake when she was pregnant with me. ☹️

@sodas32 2 жыл бұрын

Might also just be metabolic, I was over exercising, under eating and not getting enough carbs which eventually lead to nutritional deficiencies etc (at the time thought I was being healthy)I was putting my body in a constant catabolic state which will cause the body to stay awake and alert, as it is meant to. Think about what you are doing and what messages you are sending to your central nervous system via the way you eat exercise and live...you might be putting your body in survival mode and your body is doing what its meant to be doing. I cut back and changed the way I exercise opting for more anabolic promoting activities with ample recovery time, ate more frequent balanced meals and also allowed myself to take naps. It has taken a long time for my body to balance out and recover, I now don't even need to bother with or think about any form of sleep hygiene, I get tired and sleep.

@rosaliesolanonunez9294 3 жыл бұрын

I think I'm on Ketosis.. Thanks for the update on sleeping 😴

@Marshadow69 2 жыл бұрын

Any thoughts on "grounding" products such as grounding sheets (as popularised by Clint Ober)?

@singinggrass187 3 жыл бұрын

Thanks so much! I’m so glad you talked about this subject, Dr. Berry! I’ve dealt with frequent bouts of insomnia in my adulthood, and have tried many of these things you listed-but not ALL of them at the same time! So, this is a wonderful blueprint for lasting success. BUT, I would add one more thing, after finding out how much the EMF/RF output of so many of our electronic devices has apparently also been affecting me. They don’t seem to bother my husband, but they certainly play havoc with my sleep pattern. We live between several military bases, and our bedroom is “loaded” because of my hubby’s C-pap and Oxygen machines, as well as an air conditioner right now, electric baseboard heaters during the winter, electrical sockets on each side of our bed’s headboard, an electric clock, and my cellphone playing white noise rain sounds every night. Yikes! I didn’t know about that issue until recently, and added small EMF/RF protection stickers to all of those things a few days ago. FINALLY, I have slept well every night since, which had been only an occasional experience before! I will now be combining together every one of the 15 steps you outlined, and KNOW it will help immensely in me getting the deep sleep my poor body desperately needs. Thank you forever! P.S. I forgot to mention earlier, that I got an EMF/RF meter on Amazon, after reading about the health issues they can cause some people, and found out what was going on with all the electrical stuff in our bedroom. I’ll check the rest of appliances in the house also, but it’s what was going on with RFs, especially in the bedroom, that was the most concentrated and apparently part of my insomnia triggers. I don’t know what your opinion of this is, but with the vast explosion of electrical devices and radiowaves of all kinds in a little over a century, I’m fairly certain that it has been causing all kinds of issues in our bodies that our ancestors never had to deal with!

@beecalm87 3 жыл бұрын

Try listen music in my channel. To sleep better.

@1yoan3 3 жыл бұрын

5G will kill us all that's for certain. I too can't sleep with any electronic devices near by.

@sl4983 Жыл бұрын

@@1yoan3 I can't believe all the 5G monstrosities going up, and people just don't say anything. I guess they think it just means their gaming and downloading will be faster.

@amirprog 2 жыл бұрын

Magnesium is the most helpful supp for sleep afaic. Tried melatonine and 5htp. Mag is the most helpful. EDIT: Apparently even one 100mg before sleep caused me irregular heart beats even though it had calming effect, i guess i was overdosing. so i stopped taking magnesium and heart beats are back to normal. I don't need magnesium - common sense. I' not really surprised because my diet is healthy. Maybe mind finding will help others.

@lilyandfriends348 2 жыл бұрын

Right doc what your wify says that u snore..my husband also does and i get disturb when i tell him he says is it, i dont think...so i got the idea to use ear plugs..thanks for mentioning...

@robertstanton1668 Жыл бұрын

We're getting into the warm weather here on the Gulf Coast so I'm getting up at about 4AM so my dog and I can do our morning 2-1/2 mile walk before it gets hot. Seems to help me sleep better at night than when I was just sleeping until I couldn't sleep anymore.

@aprilholland5410 3 жыл бұрын

What tips can you give for night shift? Im a nurse that works 3-4 12 hour shifts a week. I feel awful on my days off because i try to do dayshift on those days.

@chelseaK11 3 жыл бұрын

I just moved to Alaska and the midnight sun is really doing a number on my sleep! We have black-out curtains and wear sleep masks, but when it stays light for 22 hours you just stay up! I lose track of time and suddenly realize it is midnight. Anyway, just a few weeks of not getting adequate rest does quickly catch up with you! Thanks for the great information!

@derekhall1934 3 жыл бұрын

Mark Sabo why does anyone move to Alaska? Strippers and salmon fishing?

@chelseaK11 3 жыл бұрын

@@derekhall1934 The beauty is a big factor. Also the "escaping" over populated cities. Plus there's a lot of military personnel up here.

@Cindihful 3 жыл бұрын

I grew up in Alaska, so I can totally relate!

@steph6197 2 жыл бұрын

@@derekhall1934 Strippers?

@sl4983 Жыл бұрын

Does it really stay light for 22 hours?

@kurlikew954 3 жыл бұрын

I have had poor sleep every single night of my life for many years now. I have followed all the tips (though I can't do the first-thing-in-the-morning sun because I'm up several hours before the sun is!). I live in south Florida, and as it is, even with my AC set at 76 it runs quite a bit. There is NO WAY I can get the temp in my room down to 69 degrees or less! So I fall asleep easily enough, but I always wake up after a few hours both to pee and also because I am so thirsty I can hardly swallow. My eyes are often dry too. I keep hoping that if I do keto long enough (it's been 5 months now) that things in my body will correct themselves enough that this will get better. TY Dr. Berry for all your great videos!

@vanekirk 3 жыл бұрын

Wendy Lachmuth how about using a sun lamp when you wake?

@flugmodus9214 2 жыл бұрын

Hi, I have the same issues as well as the dry eyes. Did it get better ? Did you keep up the keto? I’m a beginner. 😊🌺

@gretelhance 2 жыл бұрын

Apthena

@trejea1754 2 жыл бұрын

Dr. Berry, thank you, I do need to try these. Also I have adrenal fatigue and have always felt tired for years. 5 years ago I took overdoses of pregnenolone prescribed by a holistic doctor, causing an adrenal crash and I have barely had a full nights sleep since. Eating keto gave me better sleep for several weeks, then I started moving to a carnivore diet, and my sleep is back to waking up all night long, sometimes with the usual “jitters” which I think are from high cortisol. Could it be that I need those few carbs in the keto diet?

@brendakunkel2684 3 жыл бұрын

How do you recommend we use the Magnesium drops. Consume 200 mg. added to a drink all day VS. take a full 200 mg. dose at bedtime?

@vanekirk 3 жыл бұрын

Thank you Dr.! I started using a weighted blanket about ten months ago. I have a conventional weighted blanket for winter time and a large-open-weave for the warmer months. I have noticed an improved quality of sleep since using them.

@beecalm87 3 жыл бұрын

Try listen music in my channel. To help sleep better

@Truthseeker2360me Жыл бұрын

These are all great things to do to help sleep. The only thing I would add is some ambient light before going to bed. A fire, or candlelight can help you relax. Sleep well. 😊😴

@helenabastarache7429 3 жыл бұрын

Me too

@cc-wy4bs 2 жыл бұрын

Thank you dr berry😁👍 ( lol, noises under covers. 🤣)

@MrWillis2009 2 жыл бұрын

I am thankful that someone email this video...who knows I've been taking amitriptyline for over 3yrs,I told my Doctor that I believe that the medication was giving me brain fogs.I am starting to feel addicted...I have just started to not take the medication twice and I feel so bad in the morning cause it seems I didn't really sleep well... Thank you for the steps...feeling overwhelmed with Dr.s advice...

@gracecotton9819 2 жыл бұрын

will durh Have you noticed an improvement with your sleep? I hope you are still off the meds. It can take quite a long time for meds to completely come out of your system. Even eating wheat products can take weeks, apparently, once you stop eating it.

@megandenniston2659 2 жыл бұрын

Do you have any videos where you talk about nocturia I suffer from this

@songbirddiane48 Жыл бұрын

Sleep Thru by Gaia really helps me

@Mahaney82 3 жыл бұрын

I recently developed my own white noise in the for of tinnitus and it absolutely drive me insane. Oh God, I wish it would go away.

@ajlee-wright7211 3 жыл бұрын

I use an 8-hour sleep hypnosis, works great, there are lots of them to help everyone on youtube.

@beecalm87 3 жыл бұрын

Try listen music in my channel. To help sleep better

@audra7593 3 жыл бұрын

Great topic! What about Glycine?

@darlin1951 3 жыл бұрын

Tried bone broth and magnesium glycinate, makes me itch

@maxibake9323 3 жыл бұрын

Excellent tips. Box breathing is also great to relieve stress & anxiety during the day too. Inhale slowly to count of 4. Hold breath to count of 3. Exhale slowly to count of 4. Hold breath to count of 3. Repeat 4 or 5 times. Thank you for sharing this important information with us all. Take care & stay safe too everybody. 😷❤🙂🐶

@ChrisB... 2 жыл бұрын

I do a count of 4 in through the nose, 7 second pause, 8 second exhale with pursed lips. I do it in pace with my steps while walking the dog.

@lamoon1525 3 жыл бұрын

I have implemented the tricks years ago...the end of insomnia happened with c-pap (I already have a lung disorder) and use O2. The Magnesium (over a year ago) was one of the best things ever...the other stuff didn't do a lot for me, although I gave it all an honest try as my sleep doctor had me do these. They all help, but one of the best ones is put the electronics down and shut them off. We don't realize how truly addictive those devices are and if you don't do this, it will cry and scream for your attention.

@missMediaChick 3 жыл бұрын

I have one... if you're struggling, try to get tested for sleep apnea. It can be difficult for some to get used to using a CPAP machine, but if it's set to the right pressure it will make a world of difference. I have central sleep apnea, which isn't very common. My brain doesn't send a breathing signal at times. Yeah, I was shocked, lol! I assumed it was being caused by the neuroimmune disease I have, but I've realized I might have craniocervical instability and/or tethered cord. Regardless of the cause, CPAP does help.

@gretelhance 2 жыл бұрын

Some recalled!

@gullinvarg 3 жыл бұрын

Problem is that I don't have air conditioning so I'm getting up at 2:30am so I can start work by 4-5am and stop before it gets too hot. Sun doesn't come up until after I've been working for a while. I do stop and go for an hour walk during my "lunch" break sometime between 7am and 10am (depends on how hot it is, earlier on hotter days). I'm going to bed at 6pm, so it's still light out and I need to have a fan at night so can't do black out curtains. I usually do an eye cover instead. In addition, I work out at 3am before work. Also, am I the only one that any kind of shower (hot or cold) wakes me up? That's not to say they aren't good suggestions. They just assume people are working daylight hours and live somewhere where they can have their bedroom consistently in the 60s. I guess my point is these aren't all easy for everyone. Sometimes tradeoffs need to be made.

@wtglb 3 жыл бұрын

I’m curious, where do you live?

@ExLibris-Alys 3 жыл бұрын

I agree about the shower, having a shower before bed invigorates me! There isn’t a bath in my tiny bathroom.

@gullinvarg 3 жыл бұрын

@@wtglb Wisconsin. The getting up at "o'dark help me" is for the summer and because I'm working at home because of Covid-19 (work has air conditioning). I'll probably go back to a later schedule when it's consistently cooler out. However, in the winter it's still going to be dark when I get up...and I'm not going to go outside if it's subzero out. I deal better with cold than heat, but some Wisconsin winters get dangerously cold.

@TrekieGal 3 жыл бұрын

I cannot shower or take a bath before bed or I am wide awake for hours. As for going out in the winter, suck it up buttercup ;) I take my toddlers out in the sub zero windy winter temps of ND in the mornings to help us wake up. Though I do wait until the sun is up because of tripping hazards.

@gullinvarg 3 жыл бұрын

@@TrekieGal my arthritic knees don't work very well in subzero temps and my usual reason for going out is a 45 - 90 minute walk.

@bevyco 3 жыл бұрын

Is the Box Breathing Video linked here!?

@princessaisyah7029 2 жыл бұрын

Agree with cold shower. It certainly help s when weather is hot

@tracyquillian5944 10 ай бұрын

What’s the name of the blue light cutting app for your phone that u like?

@samuelshelver4064 3 жыл бұрын

Thanks so much! Already knew some of these but the rest I'll definitely be putting into action. There are a few other tips I've heard - do you think any of them are valid? 1. Raising the head of your bed a few inches to create a gradient, so the cerebro-spinal fluid is acted on by gravity and is pulled away from the head. 2. Making a to-do list and/or journaling in the evening, so that you don't lie awake thinking too much. 3. Not drinking coffee until about 45 minutes after waking up in the morning. The logic is that if you have coffee too early, it bypasses the body's natural waking up mechanisms, weakening them. 4. Taking a reishi mushroom supplement before bed. 4 Sygmatic does one, and it seemed to help me a bit. Some people swear by it, and say it makes a huge difference.

@beecalm87 3 жыл бұрын

Try listen music in my channel. To sleep better.