My father had a cardinal rule that no one in our family go to bed mad with each other. As I was a typical confrontational teenager, many a night he sat on the edge of my bed and we talked out our issues until we could “pinky” squeeze our fingers with a nod to our reconciliation. He was such a wise man and the best father.
Smh... This guy needs to be nominated for a Nobel Prize. He's telling us stuff about our bodies that most of our doctors don't even tell us. He tells us about the physiological roots of our issues. Meanwhile... at the doctor's office... "I'm gonna write you a prescription for some opiods, and schedule you for an unnecessary surgery. That Lambo ain't gonna pay for itself." God bless you Dr. Berg!
@@Davos-st8ok insulting others is a sign of low IQ, if you had a higher level of IQ you would have refuted all of the Drs claims. His trying to help others, what are you doing? Educate yourself, knowledge is endless so the fact you are judging others tells us your whole story.
Navy pilots when hitting their bunks do this: Take deep breaths and constantly repeat; “Stop thinking, stop thinking, stop thinking.....” It works. Next thing you know it’s the morning.
So to summarize, avoid tea, coffee and chocolate, eat lots of salad, exercise in moderation during the late afternoon, take a relaxing walk before bed, avoid the news or any potential stress at bed time, go to bed around 10:30 pm making sure the room is very dark, quiet with no electronics near your head. Do some slow, relaxing breathing when you get in bed and turn onto your right side when you feel sleep coming on. All the above certainly contribute to proper sleep but there are a couple of pieces missing. It may seem obvious but the right mattress is huge in good sleep. Many Americans sleep on mattresses that are either too soft, too hard or worn out. Finding the perfect combination of soft yet supportive is difficult but worth the effort. You have to feel heavenly comfortable when getting into bed. Room temperature is also important. It may seem obvious that you don't want to be too warm and uncomfortable but finding just the right temperature, the sweet spot, adds to the comfort. For me, it's around 72 degrees in the bedroom. In the winter, when the bedroom cools even more and I can pile on layers, I sleep even better. Finally, as mentioned in the video, breathing is huge but it should be more than just slow breathing with five-second in and exhalations. Try some deep breathing through the diaphragm where the stomach area rises and lowers. Take a long, deep breath through the diaphragm raising the stomach area as far as possible, which allows for better oxygen absorption. Then slowly exhale with the lips puckered to create an exhale that is just as long as the inhale. Two or three of these deep breaths will get you relaxed and provide the oxygen for a relaxing sleep. Sweet dreams.
I do the BEST deep breathing exercises that has helped me sleep no matter what! I lay in bed and try to relax as I breath in through the nose for 4 seconds, hold my breath for 7 seconds and slowly breath out through the mouth for 8 seconds. I do this 3-4 times and go to sleep faster then ever! Keep your bedroom dark, cold and no distractions in it like tv etc. Keep a journal and write down everything that bother you and what you can do about it, but do it like 1 hr before bed, not when you are laying there! Just a few tips that worked wonders for me.
That's a good technique. The secret behind it is that while holding the breath, the carbon dioxide level increases a little and it is carbon dioxide that is used to sherpa oxygen into the cells (it's why they make you breathe into a paper bag when you hyperventilate). The result is that the need to breathe rapidly decreases very fast and the calming starts. In general, we are all breathing a little too much, if that makes sense. Anyway, it's a great technique and there's a book out on it, called the Oxygen Advantage.
@des 56 If someone is hyperventilating, they should breathe in a bag til it calms. This raises re-balances carbon dioxide with oxygen levels. But the 4-7-8 is doing the same thing at a slower pace (in other words, if hyperventilating, take the faster option with a bag! but you could do the 4-7-8 too if the situation isn't too severe.) The author of that book recommends several similar exercises, some for while you are walking or running. Personally, I have learned to pause for two or three seconds after normal exhales, just any ol' time, in order to keep things balanced, and to resist breathing through the mouth, even when out walking. It really does give a nice calm. And, it strengthens the hemoglobin, just like doing high altitude training! A very interesting subject, indeed.
I really love how Dr Berg builds up his videos, nails every detail of a subject without turning in circles and in the smallest possible time frame, compressing all his research from we don't know how much time and effort it took. So many other bad and boring videos on TH-cam about the same subjects but mainly presented by narcissistic people or people that like to commercialize something for their own financial interests. Dr. Berg you're the best. I wish you all good karma in your life.
That’s me. Pass 2 weeks can’t fall asleep since I’m so nervous of not being able to fall asleep. Only way I can fall asleep is wait till 7 am to pass out. Luckily
This video was uploaded 3 years ago and I happened to see this couple of days back. I have sleep problems and long walks especially helped me to sleep better. I am yet to start Keto. Thank you so much. As many have mentioned below, Dr.Berg must be nominated for Nobel Prize for health advice. Our Doctors in India don't talk about these things. As a matter of fact they get irritated if you ask them questions about the prescribed medication. Certain Ayurvedic Doctors do address the issues in detail and we Indians generally ignore them. Love from India.
Appreciate all the information Dr. Berg! I go to sleep at 10 pm and wake up at 6 am feeling refreshed, I turn off my phone and laptop 1 hour before I go to sleep. I also don't drink any caffeine after 1pm and that seems to help.
I need to watch this one again and again until I memorize every word. This video is worth a fortune! But I'm sure glad it's free. God bless you, Dr Berg!
Really love his lectures. His voice and the way he explains things are soothing like medicinal yoga for the mind. Also love his subtle but effective humour. I’m a big fan for life!
I was surprised that you did not mention Alcohol since it lowers your sleeping quality drastically... people with difficulty falling asleep or with anxiety think that alcohol helps them because they knock them out but they fall to deep into sleep while the body processes and gets rid of the alcohol preventing the body to focus on recovering and resting and then you come out of that profound sleep and wake up very easily and your heart rate comes back up quickly... anyway, I experienced this problem and when doctors explained this to me it really changed my sleeping habits and the quality of my sleep.
Get rid of the caffeine. Don't eat before you sleep in the morning. Eat before or during your shift. For instance in 7pm-7am shift. Eat 4:30pm(small) then eat proper meal at 11pm.
Hi, Just wondering if you ever had an overnight sleep test done? I was shocked to find that my lifetime of light sleep and vivid dreams plus concentration, memory loss etc were due to severe loss if Stage 4 sleep and almost no REM. The Restless Leg Syndrome was the least of it. Depression and anxiety can come from extended lack of sleep. It has made me depressed and anxious. Not the reverse. Sorry to hear you are suffering. It's not easy.
Yes i have chronic depression & can honestly say i havnt had a decent night's sleep in a couple of years since i unfortunately had my leg amputated. Its totally thrown my natural resting position all out of whack so im gonna try the supplements and see if they help.
Another thing missing from this video is light. I live up high in a city and the amount of light that comes in my window all night is incredible! A month ago I finally doubled my blackout curtain and made sure it was tight against the walls and ceiling and now my room is very dark. I sleep MUCH better!!! That one thing made a huge difference, although I agree with a few other things as well. Going to bed 30 minutes early and reading, and not eating carbs or if possible anything at all 3-4 hours before going to bed helps a lot as well.
Great suggestions, two comments: - eating anything less than 3h before going to sleep can disrupt sleep pattern (regardless of the fat); just don't eat before bed - blue light from any visual device (tv, smartphone etc.) will disrupt melatonin production (since it's the same temperature as the morning sunlight wavelengths); read instead or at least use nightshift type of filters that cut out the blue light
Dr. Berg, sincerely, THANK YOU! You are a gift to humanity. Thanks for such value, dedication and kindness to improving the lives of others. Love from Togo, West Africa.
Isn’t it amazing how science has narrowed down all these health benefits!! These videos will educate generations and save millions with healthy choices. Thanks Dr. Berg
I'm saying thank you to Dr Berg for doing this, I've bought expensive books offering the same information but theirs are not as vivid as your lectures, you have broken it down in to bits and pieces which makes it easier to understand, talk less of teaching it free, l'm gaining my energy back due to what you have taught me. Thank you again and The Good Lord bless you.
You are spot on with the exercise for athletes. I was an ice skater through my teens and 20s and continue exercise into my 50s and when I do not exercise I do not sleep well or at all. I have to physically wear myself down for an hour every day. If I do any cardio late afternoon or evening it also affects my sleep. I sleep best when I do cardio in the morning and/or just 15-30 mins of slow heavy weights and stretching in the evening. Love your videos!
@@clenjones5748 Digestion takes about 5 hours. Your body needs to rest and repair during sleep and when food is being digested the rejuvenating properties of sleep are lessened.
@Nikolaij Brouiller Shoot for 2.5-3 hours. I work 11 hours a day, 5 days a week and never eat out, yeah it's challenging but I'm usually eating dinner @ 6-6:30 and in bed by 9-9:30pm. Adding kids to the equation, ok that is tough.
I find the opposite works for me. I work 2nd shift. So I don't get home until 11pm, thats when I make my dinner. About 1-2 hours later, I am out like a light bulb, and rarely wake up in the evening. But, if I don't eat dinner, I go to bed hungry, and I won't sleep..and will sleep gorge snacks in the middle of the night.
I have narcolepsy, sleep apnea, and restless leg syndrom... Omg thankyou. You taught me more about sleep in this video than any Dr. In the 35 years I've had sleep issues.
I have terrible sleep issues as well f 33 years I'm t understand there is not enuff science re sleep Regular n traditional remedies don't apply t my situation Good luck w yours😮
Incredible how these videos appear in my feed just when I’m thinking about the topic that Dr Berg is talking about. I’m sure the internet is tapped into our consciousness. Yes I can’t recommend an evening walk enough. Sets me right up for evening meditation 🧘🏻♂️ I’m recovering from a torn rotator cuff that has now caused a frozen shoulder. The pain was excruciating for the first month or so & now it’s the stiffness and tingling nerve pain in the fingers that keeps waking me up. Now to try and stop using strong opiode pain killers. These videos are a godsend ❤️🙏 Unfortunately the frozen shoulder is on the right side. I recommend a count of 7 on the inhalation and 11 (or more) on the exhalation to calm the parasympathetic nervous system down.
Blue light blocking glasses are cheap, available on Amazon, and really effective (for me, at least). Try them on around sunset and it can really help normalize your circadian rhythm while still allowing you to look at screens and city lighting if needed before sleep.
The lack of sleep has affected me in bad ways, one, my muscles hurt me cause I cannot heal at night. Currently I am getting 7-8 hrs on alternate nights with 3-4 hrs the next night, which is a huge improvement! I am 73, eat clean and supplement, can't exercise yet, stay busy so muscles don't atrophy, recovering from Candida overgrowth also. All my labs look good. We are excited to find you on youtube! thank you so much for all you do to improve our citizenries life styles.,
Important learning - avoid too much caffine , over exercising , sitting on a computer for a long days , consuming too much refined carbs , sugar and not eating enough leafy green vegiatbles ,consuming too much fats in the evening , excessive thinking , muscles cramps , digestive issues , overactive adrinal glands , stress -solution -breathing exercises , keep a journal write one hour before sleep what is bothering , eating cucumbers and almond before sleep can help ( from someone else comments ) watching news or checkinmg messages one hour before sleeping , cell phone next to bed -- use Nutrinal yeast , vitamin B1 -- great video -- we all need to learn art of sleeping it can boost your productivity like anything
I had a concussion when I was 3 and I've always been a night hawk. I also have chronic pain because of a spinal condition. The head injury is an eye opener for me, thanks so much
I can hear my pulse rate on my pillow from time to time, but I never workout. I wake up at around 2 am every day and I didn't know why, thanks to you now I do!Hope your method help.
That was literally the most widely covered number of reasons for lack of sleep or lack of good sleep and solutions in the shortest amount of time on the entire internet. 🤙
I can't sleep because I'm too addicted to Dr. Berg's videos. All fascinating and very educational! He always recommends the next video to watch and there are just too many to watch in a timely manner 😁 For example: I need to watch his SIBO video next, second time I think. I wonder what video he will recommend there...
Anxiety and panic attacks are your fault. Take responsibility for your crap diet (probably sugar) start learning how to read nutrition labels. Stop letting things get to you. Take control of your brain. No need to add any secret thing.
If you are having the thought right now "how dare you say it's my fault, you don't know what I've been through" then what I said definitely applies to you.
Anxiety attacks are not your fault! They are real I know I've had them. Deep breathing try to believe in a higher power like a God who created you and talk to him who loves you (God)it can help. Medication can also help even if it's only temporary use of med for anxiety. Anxiety is real and does not mean you're crazy. And its treatable seek help from a professional if possible. 🙏😇
Dr. Berg, after I delivered my baby, I had high blood pressure. The nurse had me lay on my left side to lower my blood pressure quicker. It worked for me. I wonder why that worked for me? Thank you so much.❤
EMF is spurious radiation, it is not frequency. It is the radiation from the wires, terminals and components in electrical circuits that are on. When devices are off (not sleep mode) the radiation is off. Current flow creates the EMF.-Electro-Motive-Force
I am getting really difficult to sleep a normal hours, and I am trying to use many tips including behavioral therapy. Thank you for your new free tips, specially the B1! I hope little but little with all your help I can improve my sleeping. Thank you! You are becoming my healthy Angel!
I slept much better yesterday following your sleep advices and without taking melatonin. Huge thank you! And thanks for explaining all of this in a way that we don't feel guilty nor scared.
Your bedtime also has to take into consideration what time you have to get up in the morning! There's no way I'm going to bed at 10:30 pm when I have to get up at 4:00 am to get ready for work. Love your videos, Dr. Berg!
When I had a serious sleep issue last year, my MD suggested I took a little bit of melatonin or Tylenol PM for a few days 😡 I eventually educated myself and fired him and am grateful for the information that Dr Berg is offering on his channel. I am paying forward by purchasing his products which I find excellent
Dear Dr.Berg, my mom suffers from insomnia the last 8 years, after stepping in menopause. She has no problem to fall asleep but very easily wakes up in the middle of the night (sometimes even after just 2h of sleep). Would you be that kind to give an advice what to do to help her to fall asleep again during the night..? Thank you so much!!!
I heard that getting *outside* sunlight in your eyes, for between 5 - 30 mins, preferably within an hour of awaking, but definitely before 9am - 10am, will help re-set your circadian clock and aid better sleep.
It works !! My wife complained about sleep and I suggested her we watch this video to understand how to get peaceful sleep. Before the video ended, she was already in sleep.🤣🤣🤣
Potassium deficiency is EXACTLY what my problem was. I always wondered why eating almonds and cucumbers make me able to sleep. Literally 30 mins after, I'd fall right asleap. I also take a shot of magnesium chloride before bed and it was life changing. I recommend everyone does that. I also noticed that I would get excruciating anxiety before bed and it was due to my phone being too close to my bed and also indigestion. Fiber helps AMAZINGLY as well as not looking at my phone an hour before bed. I take pure fiber and I feel euphoria within 15 minutes from it with water. My anxiety really was THAT bad before. For inflamation anxiety or allergies, blackseed oil is my go to.
@@warriorangel876 I take a sip out of the bottle. I have taken it for a whole year with no issue on the taste and always laughed when people said the taste was bad, but suddenly I got a new bottle and it BURNED. But blackseed oil is just one of those things where the burn is so worth how I feel after. You might be able to get rid of the taste if you blend it with water using a milk frother
I was consuming to much veggies without the ability to digest all that fiber (severe bloating and cramps in colon). I solved this by discontinuing eating the veggies raw and started juicing them - this removes the pulp and fiber (bulk), but drinking the juice provides most of the nutrients. Add water with the veggies in a blender and blend into a shake, then drain the puree through a brewed coffee pot basket with filter (this way I could use the blender without having to purchase a juicer separately). Add some beet root powder and wheat grass juice powder to the veggie juice and enjoy :) I was surprised at how much BULK was left over in the filter after this process - and thought it's no wonder some people can't handle all that bulk/fiber (for sure a case where we can get too much of a good thing if our digestive system isn't yet able to handle it)!
My father had a cardinal rule that no one in our family go to bed mad with each other. As I was a typical confrontational teenager, many a night he sat on the edge of my bed and we talked out our issues until we could “pinky” squeeze our fingers with a nod to our reconciliation. He was such a wise man and the best father.
@@davidpowell3469 how sad 😢 Well, at least you have you. I trust you are surrounding yourself with good people now. 🙏🏼
Your father sounds wonderful. You were very blessed! Thank you for sharing this :)
Very wise!😍
WOW thank you for that lovely story 🙏🏻🤩… your dad was an angel 😇
Amen to that.
Smh... This guy needs to be nominated for a Nobel Prize. He's telling us stuff about our bodies that most of our doctors don't even tell us. He tells us about the physiological roots of our issues. Meanwhile... at the doctor's office... "I'm gonna write you a prescription for some opiods, and schedule you for an unnecessary surgery. That Lambo ain't gonna pay for itself." God bless you Dr. Berg!
David Lin how come you don’t believe in Dr. Berg’s teachings?
@@angelosantos7061 He's probably a shill for big pharma.
@@Davos-st8ok insulting others is a sign of low IQ, if you had a higher level of IQ you would have refuted all of the Drs claims.
His trying to help others, what are you doing?
Educate yourself, knowledge is endless so the fact you are judging others tells us your whole story.
@@ezra2043 agree
David Lin his “quackery” is based on peer reviewed articles and studies.
Yes, sleep should go right to the top of the list of important health creating actions.
Can those 7 cups of leafy greens be cooked? Or should I increase the amount of cups because I count them raw.
Agree 100%
I can't digest green veggies well. I can actually see them floating on the water after a bowel movement. What should I do?
Thanks to you I have found out the key to happiness is good sleep no more 3 hour tennis
I can't sleep on low carb/keto! Stress hormones go up!
Smartest guy ever and fixing everything without surgeries
Not belly skin from wheight lost
@@Nuno_N autophagy can fix that
@@redouaneelhamidi4848 i've tried that for 2,5 years
He needs to be the US Surgeon General. - RN
@@Nuno_N dry fasting
Navy pilots when hitting their bunks do this:
Take deep breaths and constantly repeat;
“Stop thinking, stop thinking, stop thinking.....”
It works. Next thing you know it’s the morning.
So to summarize, avoid tea, coffee and chocolate, eat lots of salad, exercise in moderation during the late afternoon, take a relaxing walk before bed, avoid the news or any potential stress at bed time, go to bed around 10:30 pm making sure the room is very dark, quiet with no electronics near your head. Do some slow, relaxing breathing when you get in bed and turn onto your right side when you feel sleep coming on.
All the above certainly contribute to proper sleep but there are a couple of pieces missing. It may seem obvious but the right mattress is huge in good sleep. Many Americans sleep on mattresses that are either too soft, too hard or worn out. Finding the perfect combination of soft yet supportive is difficult but worth the effort. You have to feel heavenly comfortable when getting into bed. Room temperature is also important. It may seem obvious that you don't want to be too warm and uncomfortable but finding just the right temperature, the sweet spot, adds to the comfort. For me, it's around 72 degrees in the bedroom. In the winter, when the bedroom cools even more and I can pile on layers, I sleep even better. Finally, as mentioned in the video, breathing is huge but it should be more than just slow breathing with five-second in and exhalations. Try some deep breathing through the diaphragm where the stomach area rises and lowers. Take a long, deep breath through the diaphragm raising the stomach area as far as possible, which allows for better oxygen absorption. Then slowly exhale with the lips puckered to create an exhale that is just as long as the inhale. Two or three of these deep breaths will get you relaxed and provide the oxygen for a relaxing sleep. Sweet dreams.
Good post and right on.
And open your window to have fresh air!
I do the BEST deep breathing exercises that has helped me sleep no matter what! I lay in bed and try to relax as I breath in through the nose for 4 seconds, hold my breath for 7 seconds and slowly breath out through the mouth for 8 seconds. I do this 3-4 times and go to sleep faster then ever! Keep your bedroom dark, cold and no distractions in it like tv etc. Keep a journal and write down everything that bother you and what you can do about it, but do it like 1 hr before bed, not when you are laying there! Just a few tips that worked wonders for me.
Journaling certainly helps...i have not had a successful sleep...but definitelt it slows down the mind and sets your body in relaxation.
That's a good technique. The secret behind it is that while holding the breath, the carbon dioxide level increases a little and it is carbon dioxide that is used to sherpa oxygen into the cells (it's why they make you breathe into a paper bag when you hyperventilate). The result is that the need to breathe rapidly decreases very fast and the calming starts. In general, we are all breathing a little too much, if that makes sense. Anyway, it's a great technique and there's a book out on it, called the Oxygen Advantage.
Thank you! That is similar to what I do.
@des 56 If someone is hyperventilating, they should breathe in a bag til it calms. This raises re-balances carbon dioxide with oxygen levels. But the 4-7-8 is doing the same thing at a slower pace (in other words, if hyperventilating, take the faster option with a bag! but you could do the 4-7-8 too if the situation isn't too severe.) The author of that book recommends several similar exercises, some for while you are walking or running. Personally, I have learned to pause for two or three seconds after normal exhales, just any ol' time, in order to keep things balanced, and to resist breathing through the mouth, even when out walking. It really does give a nice calm. And, it strengthens the hemoglobin, just like doing high altitude training! A very interesting subject, indeed.
Doing it now 👍
I really love how Dr Berg builds up his videos, nails every detail of a subject without turning in circles and in the smallest possible time frame, compressing all his research from we don't know how much time and effort it took. So many other bad and boring videos on TH-cam about the same subjects but mainly presented by narcissistic people or people that like to commercialize something for their own financial interests. Dr. Berg you're the best. I wish you all good karma in your life.
Glad to help, and thanks for following!
Worrying about not sleeping is worse than not sleeping. Just a reminder 😊
That's currently me !!
That’s me as well ...
Yup
really. Relativity did not hit you yet, right?...well ...it's here for only 100 years or so (i mean in our culture, obvious)
That’s me. Pass 2 weeks can’t fall asleep since I’m so nervous of not being able to fall asleep. Only way I can fall asleep is wait till 7 am to pass out. Luckily
Best medical adviser I’ve ever come across. What he teaches works!
Thanks much, Dr. Berg. 👏🏼
Doc I like your slightly longer videos because they have more details without going too long. They are just right. Thanks!
Dr. Berg I stopped watching the news long time ago. Now I just watch your videos!
This video was uploaded 3 years ago and I happened to see this couple of days back.
I have sleep problems and long walks especially helped me to sleep better.
I am yet to start Keto.
Thank you so much. As many have mentioned below, Dr.Berg must be nominated for Nobel Prize for health advice.
Our Doctors in India don't talk about these things. As a matter of fact they get irritated if you ask them questions about the prescribed medication. Certain Ayurvedic Doctors do address the issues in detail and we Indians generally ignore them.
Love from India.
Yes ...definitely
Has it helped you?
@@agamersdiary1622 yes mam it has helped me .....
He's calling out every big main health issue I have and answering it all in this video! Thank you
Appreciate all the information Dr. Berg!
I go to sleep at 10 pm and wake up at 6 am feeling refreshed, I turn off my phone and laptop 1 hour before I go to sleep.
I also don't drink any caffeine after 1pm and that seems to help.
@lanjiao cheebye Yea that's a good point with the airlines. I am not looking forward to 5G.
You need to turn off your phone and your laptop after 1pm
That's not realistic for must of us
Get some blueblocking eyeglasses.
Dr.Berg ,you are a godsend !
This Dr. should get an award from TH-cam. This info is what the world needs.
I need to watch this one again and again until I memorize every word. This video is worth a fortune! But I'm sure glad it's free. God bless you, Dr Berg!
Same😂
I took notes! 😌
Really love his lectures. His voice and the way he explains things are soothing like medicinal yoga for the mind. Also love his subtle but effective humour. I’m a big fan for life!
9
YESSS!
❤my favorite online doctor 💯
I was surprised that you did not mention Alcohol since it lowers your sleeping quality drastically... people with difficulty falling asleep or with anxiety think that alcohol helps them because they knock them out but they fall to deep into sleep while the body processes and gets rid of the alcohol preventing the body to focus on recovering and resting and then you come out of that profound sleep and wake up very easily and your heart rate comes back up quickly... anyway, I experienced this problem and when doctors explained this to me it really changed my sleeping habits and the quality of my sleep.
Ah a why we sleep reader. Nice
Dr. Berg, I am a hospital night ( 7 p to 7 a) nurse. Please make a series for us who work nights on diet, sleep, exercise, etc
Vee Seguin , yes! Sleep Lab tech here. 12 hour night shifts.
Get rid of the caffeine. Don't eat before you sleep in the morning. Eat before or during your shift. For instance in 7pm-7am shift. Eat 4:30pm(small) then eat proper meal at 11pm.
Jek , I do that. I stop any caffeine by 3 a.m. my dog usually wakes me up during the day.
@@susierock8229 I work shift work too, factory. ugh physically demanding. hard sleeping and preparing meal. video to help please.
done: th-cam.com/video/sfYomzrUjN8/w-d-xo.html
im so thankful he is giving away this advice for free!!! thank you dr. Berg!
Dr berg is one of the best I think, he explains things so well.
Major depression and generalized anxiety disorder are leading causes of insomnia.
Hi, Just wondering if you ever had an overnight sleep test done? I was shocked to find that my lifetime of light sleep and vivid dreams plus concentration, memory loss etc were due to severe loss if Stage 4 sleep and almost no REM. The Restless Leg Syndrome was the least of it. Depression and anxiety can come from extended lack of sleep. It has made me depressed and anxious. Not the reverse. Sorry to hear you are suffering. It's not easy.
Same. I have anxiety and depression, hence insomnia.
and ADHD
Yes i have chronic depression & can honestly say i havnt had a decent night's sleep in a couple of years since i unfortunately had my leg amputated. Its totally thrown my natural resting position all out of whack so im gonna try the supplements and see if they help.
No
Another thing missing from this video is light. I live up high in a city and the amount of light that comes in my window all night is incredible! A month ago I finally doubled my blackout curtain and made sure it was tight against the walls and ceiling and now my room is very dark. I sleep MUCH better!!! That one thing made a huge difference, although I agree with a few other things as well. Going to bed 30 minutes early and reading, and not eating carbs or if possible anything at all 3-4 hours before going to bed helps a lot as well.
He mentioned light at the beginning of the video 😎
@@lelahmasters757😂
Great suggestions, two comments:
- eating anything less than 3h before going to sleep can disrupt sleep pattern (regardless of the fat); just don't eat before bed
- blue light from any visual device (tv, smartphone etc.) will disrupt melatonin production (since it's the same temperature as the morning sunlight wavelengths); read instead or at least use nightshift type of filters that cut out the blue light
Interpersonal relationship stress and anticipatory anxiety usually stop me from sleeping.
Yup
Thank you Dr. Eric Berg ! Your TH-cam channel is golden. Thank you for all the time and effort you put into creating these videos !
Dr. Berg, sincerely, THANK YOU! You are a gift to humanity. Thanks for such value, dedication and kindness to improving the lives of others. Love from Togo, West Africa.
Isn’t it amazing how science has narrowed down all these health benefits!! These videos will educate generations and save millions with healthy choices. Thanks Dr. Berg
I'm saying thank you to Dr Berg for doing this, I've bought expensive books offering the same information but theirs are not as vivid as your lectures, you have broken it down in to bits and pieces which makes it easier to understand, talk less of teaching it free, l'm gaining my energy back due to what you have taught me. Thank you again and The Good Lord bless you.
one word. magnesium!!!
I find these long videos really help me sleep ,,, thanks
I've been waiting for this information for 20 years.
You are spot on with the exercise for athletes. I was an ice skater through my teens and 20s and continue exercise into my 50s and when I do not exercise I do not sleep well or at all. I have to physically wear myself down for an hour every day. If I do any cardio late afternoon or evening it also affects my sleep. I sleep best when I do cardio in the morning and/or just 15-30 mins of slow heavy weights and stretching in the evening. Love your videos!
You are simply amazing and a true gift to the world Dr Berg.
Also avoiding eating 4 hours before going to bed
Leopold Stotch y
@@clenjones5748 Digestion takes about 5 hours. Your body needs to rest and repair during sleep and when food is being digested the rejuvenating properties of sleep are lessened.
@Nikolaij Brouiller
Shoot for 2.5-3 hours. I work 11 hours a day, 5 days a week and never eat out, yeah it's challenging but I'm usually eating dinner @ 6-6:30 and in bed by 9-9:30pm. Adding kids to the equation, ok that is tough.
@@MattyMMW ok I'll do 5 hours
I find the opposite works for me. I work 2nd shift. So I don't get home until 11pm, thats when I make my dinner. About 1-2 hours later, I am out like a light bulb, and rarely wake up in the evening. But, if I don't eat dinner, I go to bed hungry, and I won't sleep..and will sleep gorge snacks in the middle of the night.
I have narcolepsy, sleep apnea, and restless leg syndrom... Omg thankyou. You taught me more about sleep in this video than any Dr. In the 35 years I've had sleep issues.
I have terrible sleep issues as well f 33 years
I'm t understand there is not enuff science re sleep
Regular n traditional remedies don't apply t my situation
Good luck w yours😮
Wow, a very comprehensive yet “sweet and short” course for better sleep that billions of urban people need to know. Thank you so much.
This is incredible. The amount of useful information, the way its packed - so impressive.
Incredible how these videos appear in my feed just when I’m thinking about the topic that Dr Berg is talking about. I’m sure the internet is tapped into our consciousness. Yes I can’t recommend an evening walk enough. Sets me right up for evening meditation 🧘🏻♂️ I’m recovering from a torn rotator cuff that has now caused a frozen shoulder. The pain was excruciating for the first month or so & now it’s the stiffness and tingling nerve pain in the fingers that keeps waking me up. Now to try and stop using strong opiode pain killers. These videos are a godsend ❤️🙏 Unfortunately the frozen shoulder is on the right side. I recommend a count of 7 on the inhalation and 11 (or more) on the exhalation to calm the parasympathetic nervous system down.
Being human seems to be so complicated these days, but 90% of all these ailments are "man made"!!
Blue light blocking glasses are cheap, available on Amazon, and really effective (for me, at least). Try them on around sunset and it can really help normalize your circadian rhythm while still allowing you to look at screens and city lighting if needed before sleep.
Got some prescription eyeglasses with blueblock. I still wake up at two am!
The lack of sleep has affected me in bad ways, one, my muscles hurt me cause I cannot heal at night. Currently I am getting 7-8 hrs on alternate nights with 3-4 hrs the next night, which is a huge improvement! I am 73, eat clean and supplement, can't exercise yet, stay busy so muscles don't atrophy, recovering from Candida overgrowth also. All my labs look good. We are excited to find you on youtube! thank you so much for all you do to improve our citizenries life styles.,
This may be the best video, for me, that you have ever done, Dr. Berg! I will watch it again and again and take notes. Thank you!!
::))
Especially regarding the long walks.
Important learning - avoid too much caffine , over exercising , sitting on a computer for a long days , consuming too much refined carbs , sugar and not eating enough leafy green vegiatbles ,consuming too much fats in the evening , excessive thinking , muscles cramps , digestive issues , overactive adrinal glands , stress -solution -breathing exercises , keep a journal write one hour before sleep what is bothering , eating cucumbers and almond before sleep can help ( from someone else comments ) watching news or checkinmg messages one hour before sleeping , cell phone next to bed -- use Nutrinal yeast , vitamin B1 -- great video -- we all need to learn art of sleeping it can boost your productivity like anything
I had a concussion when I was 3 and I've always been a night hawk. I also have chronic pain because of a spinal condition. The head injury is an eye opener for me, thanks so much
My daughter, age 24, also had concussion aged 3 and she is a night owl, too. Interesting!
@@kerry3710 hi sorry about your daughter. How do you get her to sleep?
Hi. How do you sleep now?
Ashwagandha! Tongkat Ali. Both reduce cortisol.
ItchesIt Ashwaganda has made big difference for me!
Much harder to see great, humble and genuine doctors like Dr Eric👍🏻👍🏻🙏🏼
He's not a doctor
Taking care of the source. Thank you. This must have taken a good amount of time for research and study.
Straight to the point, no nonsense. Love your channel.
It is funny that I cannot sleep in my bed but I can fall asleep driving or when I go to the library to study 😅
😂🙄😉
Maybe your mind goes into auto pilot mode
💯💯💯
I think your circadian rhythm is wrecked
Hahaha
I can hear my pulse rate on my pillow from time to time, but I never workout.
I wake up at around 2 am every day and I didn't know why, thanks to you now I do!Hope your method help.
That was literally the most widely covered number of reasons for lack of sleep or lack of good sleep and solutions in the shortest amount of time on the entire internet. 🤙
Dr Berg, you would make a great detective! You are the best, thank you for this amazing info about sleep
I know this is older but wow has to be the most thorough information on TH-cam! Thanks
His every word touch my heart. All the exact problems that i am facing and he is explaining one after another. 🤭
Brilliant. Waking up at 2am wide awake is a constant issue for me. Thx for the data
Watching your videos is what keeps me up at night lol to much good info always got my brain racing .
TechMack lol!
I can't agree more
I needed a refresher on this topic! The slow breathing works wonders, thank you.
I can't sleep because I'm too addicted to Dr. Berg's videos. All fascinating and very educational!
He always recommends the next video to watch and there are just too many to watch in a timely manner 😁
For example: I need to watch his SIBO video next, second time I think. I wonder what video he will recommend there...
A bed that suits you (Yogibo works surprisingly well for me, especially with wooden frame underneath), and an sleep mask. Changed my life.
He’s literally a National treasure. All of the “doctors” need to take notes and learn, instead of being consumed with money and BS.
Only dr berg video I finishing watching , no matter how long .... Thank you
The best part about this guy, is he makes a complex subject simple ..
Good one Dr. B...really complete. As always thank you for your good works!
1:42 potassium thing was really important info for me!
Walking is a savior! Away from all problems..
Can you make a video for anxiety and panic attacks, and the natural remedies for relieving both.
Anxiety and panic attacks are your fault. Take responsibility for your crap diet (probably sugar) start learning how to read nutrition labels. Stop letting things get to you. Take control of your brain. No need to add any secret thing.
If you are having the thought right now "how dare you say it's my fault, you don't know what I've been through" then what I said definitely applies to you.
@@ordinaryjoe4143 we're all know it alls when we wanna be aye mate.
Anxiety attacks are not your fault! They are real I know I've had them. Deep breathing try to believe in a higher power like a God who created you and talk to him who loves you (God)it can help. Medication can also help even if it's only temporary use of med for anxiety. Anxiety is real and does not mean you're crazy. And its treatable seek help from a professional if possible. 🙏😇
@Kitten Lyric you'll keep feeling that way for as long as you tell yourself you're the victim. It's your body, you control it.
Dr. Berg, after I delivered my baby, I had high blood pressure. The nurse had me lay on my left side to lower my blood pressure quicker. It worked for me. I wonder why that worked for me? Thank you so much.❤
God Bless you, Dr. Berg for such helpful information. I love your videos.
EMF is spurious radiation, it is not frequency. It is the radiation from the wires, terminals and components in electrical circuits that are on. When devices are off (not sleep mode) the radiation is off. Current flow creates the EMF.-Electro-Motive-Force
Thank you so much for creating such useful content! I really appreciate your advice!
You're very welcome! Glad to help!
Best TH-cam subscription ever
I am getting really difficult to sleep a normal hours, and I am trying to use many tips including behavioral therapy. Thank you for your new free tips, specially the B1! I hope little but little with all your help I can improve my sleeping. Thank you! You are becoming my healthy Angel!
How many hours a nite?
Just 5
@@elenabenjamin9980 okay it's something and not 2 3. It's not broken 5 is jt
I slept much better yesterday following your sleep advices and without taking melatonin. Huge thank you!
And thanks for explaining all of this in a way that we don't feel guilty nor scared.
Thanks Doctor, for the most practical practices to get a better sleep which is a very important aspect of living.
I can't believe you are putting this all out for free. The TH-cam algo should aggressively force-feed this to the entire population.
Dr. Bberg is a God sent!!! Thank you for everything!!!
Your bedtime also has to take into consideration what time you have to get up in the morning! There's no way I'm going to bed at 10:30 pm when I have to get up at 4:00 am to get ready for work. Love your videos, Dr. Berg!
When I had a serious sleep issue last year, my MD suggested I took a little bit of melatonin or Tylenol PM for a few days 😡 I eventually educated myself and fired him and am grateful for the information that Dr Berg is offering on his channel. I am paying forward by purchasing his products which I find excellent
Dear Dr.Berg, my mom suffers from insomnia the last 8 years, after stepping in menopause. She has no problem to fall asleep but very easily wakes up in the middle of the night (sometimes even after just 2h of sleep). Would you be that kind to give an advice what to do to help her to fall asleep again during the night..? Thank you so much!!!
Sometimes emf radiation can be the issue
Have you found the cure
This video has the perfect amount of time and information as well... Really appreciate your dedication!! Huge fan of your work 👍👍
I JUST LOVE THIS GUY.
DR BERG IS A REAL BLESSING. WOW.
THANK YOU SO MUCH ❤️
Comprehensive coverage. You nailed it Doc. 👍
Every night I fall asleep ok, but wake up 3-4 hours later. It's driving me nuts. I've tried everything.
there must be something you haven't tried yet... Have you tried stretching before going to bed?
Me too! I’ve never had any problem sleeping but this last year I keep waking up like twice at night / morning, hate it
I recommend Dr. Berg to all people especially medical school students and big pharm!
I love your style and how well you can explain things. Thank you!
Thank you so much! Glad to know you like the video!
I heard that getting *outside* sunlight in your eyes, for between 5 - 30 mins, preferably within an hour of awaking, but definitely before 9am - 10am, will help re-set your circadian clock and aid better sleep.
Very good information, thank you so much Dr Eric, well done sir!
This is one of the best videos about sleep issues that I have found. Very interesting
It works !! My wife complained about sleep and I suggested her we watch this video to understand how to get peaceful sleep. Before the video ended, she was already in sleep.🤣🤣🤣
Great really comprehensive discussion, seems to cover all the possible issues.
I love this man! He's my spirit animal 😃
You are great at summarising everything without compromising the important bits. Thank you sir
Thanks for your kind words.
Potassium deficiency is EXACTLY what my problem was. I always wondered why eating almonds and cucumbers make me able to sleep. Literally 30 mins after, I'd fall right asleap. I also take a shot of magnesium chloride before bed and it was life changing. I recommend everyone does that. I also noticed that I would get excruciating anxiety before bed and it was due to my phone being too close to my bed and also indigestion. Fiber helps AMAZINGLY as well as not looking at my phone an hour before bed. I take pure fiber and I feel euphoria within 15 minutes from it with water. My anxiety really was THAT bad before. For inflamation anxiety or allergies, blackseed oil is my go to.
Thank you. I took a screenshot of your advice ☺️
I take blackseed oil also, but the taste is disgusting to me. I have to drink lemon juice or lemonade with blackseed oil in order not to gag.
@@warriorangel876 I take a sip out of the bottle. I have taken it for a whole year with no issue on the taste and always laughed when people said the taste was bad, but suddenly I got a new bottle and it BURNED. But blackseed oil is just one of those things where the burn is so worth how I feel after. You might be able to get rid of the taste if you blend it with water using a milk frother
You solved all my problems in this video.
Muscle leg cramps, restless leg, can't shut off my brain. Thank you. I will get b1 vitamin.
THANK YOU SO MUCH DR BERG!
I was consuming to much veggies without the ability to digest all that fiber (severe bloating and cramps in colon). I solved this by discontinuing eating the veggies raw and started juicing them - this removes the pulp and fiber (bulk), but drinking the juice provides most of the nutrients. Add water with the veggies in a blender and blend into a shake, then drain the puree through a brewed coffee pot basket with filter (this way I could use the blender without having to purchase a juicer separately). Add some beet root powder and wheat grass juice powder to the veggie juice and enjoy :) I was surprised at how much BULK was left over in the filter after this process - and thought it's no wonder some people can't handle all that bulk/fiber (for sure a case where we can get too much of a good thing if our digestive system isn't yet able to handle it)!
5:12 "Because the heart is on the left side... Well, usually for most people"...
I met a womsn whose heart and other organs were flip-flopped. She was truly a one-in-a-million!
thank you , i had sleep apnea , now sleep so well , with free style machine , you make so much sense thanks again