Pruedenaly, It's about controlling the carbs you consume per day. Dedicate that portion of the day for the foods that give you plenty of benefits. Even in the most healthy foods you Will find a reason to not consume it. Moderation my guy. If on a diet low on carbs, consume a low portion of yogurt, maybe 3 times a week. On the other days consume some fruit (blueberries, kiwi, pinneaple, etc)
@@joaochanoca3317Yes, you are right. I’ve kept to less than 20g carbs/day for nearly four years and have never eaten that much fruit but you are right, I can expand it a little to include those things at night.
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🙌🏾❤️
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😅"
❤🎉😊 thank you immensely much sincere soul Thankfulness gratefulness most abundantly to you for being so compounded with thoughtfulness 💚🥰🌼+ your condensing enlightenments insightfulness so considerate+ compassionate God bless you yours Gloriously forevermore Sincere Sweet Soul 💚🥰🌼
Tanks for your Beautiful vidio، information Dr.Berg 💞💖 متشكر ام از همه برنامه هاي زيبا و اموزنده شما و از اينكه وقت ميكذاريد براي كمك به كسانيكه به صحبت ها و كمك هاي شما نياز دارند.. من شخصا خود ام به همه دوكتوران جهان احترام خاصي دارم. اكر شما ها نبوديد شايد حيات مردمان جهان بيشتر در معرض مرك قرار مبكرفت. بعد از خداوند شكر كذاريم از بودن دوكتوران عزيز و منجمله شما دوكتور ايرك. ❤
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 🙏
Praise God! I’ve been struggling and I put lavender on my pillow last night to help. Well it didn’t quite help. So happy for this video Dr. Berg! You somehow always know what we need 😊
@@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 TH-cam videos detailing same. Also easily made at home.
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!
Hard no for me personally. Irritates my bladder BIG time. Thought I had interstitial cystitis. Took a while to figure it out though as thought they were so good for me :).
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!
I now put away my iPhone and screens not in my bedroom and go to bed before 12am. Waking up feeling awesome! Workout and eat well. Thank you Dr Berg for all your helpful tips!
I work night shifts and my body waking up with stress (feels like thorns from my lower back-up past my neck to my face) is DRAINING. These videos on sleep are slowly helping me and would love to see more Thank you Dr. Berg
I tried this! Organic Kiwi and tart cherries dried and juice. Omg, the tart cherries knock me out, no matter when I take them. During the day or at night, they are so powerful. I took them both before bed, I noticed both as I was sleeping and they worked throughout the night. It felt like I had taken a tonic. It gave such better sleep AND improved my bodies ability to sleep better. So now, I sleep better on my own. Pretty cool! I'm going to try kiwi again and then sauerkraut. I'll give kefir a try too one day but maybe not soon. Thanks a lot for this advice, I was having trouble sleeping and getting good sleep! I'm pretty outta shape still so this helped immensely 😀😀😃😃😄😄!!
I’m 73 and have developed insomnia since going through my menopause phase. Lowering the temps, wearing a black-out eye mask and having a weighted blanket over my lower body helps surprisingly a lot. I also take magnesium L-threonate AND magnesium glycinate an hour before bed. I still don’t fall asleep quickly, but the fact that I’m sleeping 4-5 hours at all is huge.
I don't afford air conditioning, so I'm my country have been 48-50 degrees Celsius in the middle of the day and around 33-35 inside the room, not outside. Beside a poor fan, I don't have anything else. Many nights I I struggle so much to fall asleep
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?
@@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.
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.
how do you opt out of using a smart meter? I would not have given permission, i just noticed thst one day, it was different, not sure when it happened...dont like that!
@@cheesesteak22 Normally you refuse the installation, but if they have easy access to your meter, they do it without your permission. In order to have it removed, you will have to contact your electric company. They charge $10 a month to come out and read your meter every other month. It is a ripoff as you should be able to take a photo of it and email it directly to them. It's a small price to pay to live in less of a microwave soup.
Thanks Eric Berg once again for the very good advice 👍 I like sleeping well too like almost everyone. There is also a relation between stress (cortisol) and poor sleep like Dr Berg already showed in previous videos. I take every morning: - Liposomal zinc with vitamine C. I get a very absorbable zinc (25 mg) + vitamine C (1000 mg) + the choline (400 mg), in de form of phosphatidylcholine. I feel less stressed and more calm when I have my vit C and zinc in the morning. Vitamin C decreases cortisol (like in the kiwi studies) and zinc increases testosterone (which also reduces stress). Moreover, the choline is good for brain health and I know I’ve a lack of it as I can’t it egg yolks (because I’m allergic). The best and almost single source of choline are egg yolks. - At lunch, I get a multivitamin with absorbable forms of minerals and B vitamins. This pill also contributes to my wellbeing and sleep. -At 16h00 I take a decaff green tea. I get all the benefits of L-theanine (which increases GABA) without the jittery effects of the caffeine. Regular green tea works as well as I feel that the L-theanine surpasses the effects of the caffeine. In the same way, dark chocolate rich in cacao is also a superfood that actually helps you sleep!!! The calming effects of cacao (potassium, magnesium, theobromine…) are very superior to the relative small caffeine content. -for dinner, I never forget my 5 ml of liquid fish oil (look for a reputable brand with no fillers and high levels of purity). In my opinion, adding supplemental omega 3 in my diet greatly improved my mood and my sleep, as much as my daily green tea routine. It’s very difficult to have a great omega 6 to omega 3 ratio like me (ratio 1 to 1 showed in my blood test💪) without daily supplementation. -At last, I would like to share a very good tip to improve even more that coming deep night sleep. I take a glass of collagen beef powder (20 gr) with about 300 mg of magnesium bisglycinate in powder form too. As you know magnesium relaxes you, but also does the collagen (and we are almost everyone deficient on it). Moreover, the amino-acid glycine is quite a powerful sedative. I take these 3 last ingredients 1 hour before bed.
Dr Berg I’ve been your follower for now more than 7 years now ---I’m currently facing difficulties in falling asleep even if I’m tired I’m not able to sleep Please suggest some solution for this -- And thank you for your videos Any minor inconvenience, I come running to you ! God bless
Hello! Thanks for reaching out, very glad you are here. Here is a resoruce that might be of help! 👉 www.drberg.com/blog/why-cant-sleep-at-night-when-tired
I can add lettuce and yogurt. In Middle East summer red melon in winter pomegranate. It is seasonal foods ( time)and geographical areas which make programs of our genes to express themselves.
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 💚
Always good information! I tend to sleep from late evening till 1 or 2 - then I'm awake for a couple of hours. Then sleep again until 7 or so. This has been my pattern for MANY years...Not complaining. Agree about cool rooms.
That is biphasic sleep. I do exactly the same thing. My problem is that I wake up with my hubby at 10 til 6am for his work. Many people slept this way before the industrial revolution and factory schedules.
Dr. Berg, I’ll admit that your videos on health have done wonders for my sleep. 😴 I do sleep longer and feel like I got a better quality of sleep. Now to try some of these items for even better sleep. (:
Hi Dr Berg from yet another cold damp Scotland. As much info I have gained from you over the years and I greatly appreciate, anyhow o happened upon this guy called Imsonia Talks he's an English guy on YT. Anyway he is the best I've seen ever on insomnia and after 30years insomnia I'm mow getting to sleep,though I don't deny the foods you talk may help you sleep this gut went top the root of my problem which was my OBSESSION with sleep, I wrote down his 14 point plan and followed it not only has it improved my sleep immensely I also used to help me quit smoking. This guy is really good maybe if you gave him a look you could explain better from you expertise viewpoint. Much appreciated Doc. Thanks.
The weird thing is, I've always found out that sleeping on an empty stomach I can't get enough sleep why is that? When I sleep with something like some food, I get better sleep like a yoghurt with some nuts, or some kinda slow release oats mix with some protein of some kind, couple hours before bed and I sleep better, empty stomach I never sleep good. Maybe there's something wrong with me?
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.
You have forgotten the benefits of eating a banana & a handful of cherries about half an hour before bed. Sour cherries have more Vit A carotenoids & Vit C than a sweet cherry, but also have potassium. Bananas are rich in potassium and magnesium, which promotes good sleep.
"5 Foods That Improve Sleep Quality," the speaker discusses ways to optimize melatonin production for better sleep, including maintaining a cool room temperature, having two meals in the first part of the day, and avoiding large meals before bed. The speaker also warns against the negative effects of blue light from electronic devices and EMF waves on melatonin production. Five foods are then introduced as aids to increase melatonin levels and improve sleep quality: tart cherries, which contain melatonin and tryptophan; kiwis, which increase serotonin levels; fatty fish like salmon, tuna, and trout; kefir, a yogurt-like beverage with polyphenol-rich fruits; and sauerkraut, which contains sleep-promoting microbes and vitamin C. The speaker also suggests focusing on breathing while sleeping to reduce stress and improve sleep quality.
Dr Berg, thank you for your great videos. I follow you up for years, and I'm grateful to be a good health in my 58 yo. But this morning, I was a shocked after reading my blood test, it indicated that my cholesterol ldl is 240. I tried to analyse myself, what did I do wrongly. I do IF since 3 years ago (I do it variable between 17 hours - 24 hours /day. What I eat for break my fast is a bowl of bone broth with 2 celeries, some edamame, and or 2 pcs of coli flower, I cook them less than 1 minute in the boiling bone broth, so they are a half raw (my first meal) at 8h30 am Sometimes, I eat 2 slices whole bread . My second meal is at 12h30 pm, is a plate of salad with baby tomatoes, blue berry, a slice of contelope, a slice of mango, and 80 - 100 grammes of red meat/2 eggs/ salmon. At 2.30 pm I eat some nuts (pistachios) and nothing to eat until the next morning. Some day, I do more hours, any other day I do less. I do physical exercise at 4-5 / week between 30 minutes - 1 hour. I do meditate regularly. That is why I don't understand why my ldl is so high. Is it something to do with my negative emotional reaction I did in the last few months? Though I was able to manage them and letting them go, but I didn't see anything else what could be. But I didn't notice some synthoms that my ldl is high? What should I do?
Foods high in tryptophan you should also consider is turkey breast, pumpkin and sesame seeds and tahini and many other that Dr. Berg has praised on countless occasions e.g. eggs. Thank you very much.
I've recognized for many many years that temperature and light 'do a number on me' and affect my ability to 'doze' very very significantly: The cooler and darker, the easier it is to 'doze.' In winter timers, in shoddy apartments with poor insulation, I 'allowed' the outside temp, several times, to affect the indoor temperature of the apartment (turned off the heater). I put on layers of blankets and hibernated like a bear; uber-deep-sleep. When I woke, the temperature of my apartment was 56 degrees or so Fahrenheit.
I will try these things for my kid. He's the one ruining my sleep. I will get sleepy, and then my child will ruin my sleepy state by not going to sleep and being up, making noise, and carrying on. I've tried giving thrm Hylund's sleeptime aide for kids, having them rub chamomile lavender lotion on their hands-neck-feet, a room fan and air conditioning, nighttime sound machine, nighttime sleepy music for kids, lectures... prayer 😂😅 you name it.
Been following the good Dr for a while now....makes a statement for well being...Question: has the Doctor published just book that covers everything ??? if so where do l find it to buy.????
First thing in the morning I have a "Mixed" Green tea (Ingredients: Organic Green tea bag mixed with Organic Matcha Powder from Japan). For Lunch I have 5 Organic eggs with a large bowl of salad containing Kale, Arugula (Rocket) Spinach, Lettuce, Broccoli Spears, Cucumber, Baby tomatoes, Red Onion, Spring Onion, 3 Garlic Cloves, Coleslaw, Italian seasoning, Turmeric, Paprika, Black pepper, grated Cheese and 1 Cod Liver Oil Capsule. For Dinner its Chicken Drumsticks (with skin), Celery & Carrot sticks and 1-2 tbsp of Extra Virgin Olive Oil. I Also take Vitamin D3+K2 supplements twice a day at 4,000IU each (Daily Total 8,000IU not including food).
HI Dr., I am 63 years old woman, my cholesterol level is 270, triglycerides is 63, HDL is 65 and LDL is 190. Should I take statin drug as my doctor suggested? I am 5ft tall and 114 pounds, I cook my own food, and I do yoga 2x, 5x weight workout & 3x spin class per week. Thank
Same, cut caffeine out no more after lunch, more vigorous exercise and look to see if you are getting enough b vitamins and vitamin d. Also check your room temp.
This is interesting. Our home’s power junction box is on the other side of the wall behind our headboard. I am definitely going to pick up one of those detector thingies and see what sort of EMF emissions are messing with our sleep.
Improving sleep quality can be influenced by various factors, including lifestyle choices such as diet. While there isn't a single "magic" food that guarantees better sleep, incorporating certain foods into your diet may promote better sleep hygiene. Here are some foods that are known to potentially improve sleep quality: 1. **Tryptophan-rich foods**: Tryptophan is an amino acid that the body uses to produce serotonin, which in turn is converted into melatonin, a hormone that regulates sleep. Foods rich in tryptophan include turkey, chicken, nuts, seeds, tofu, cheese, and oats. 2. **Complex carbohydrates**: Foods that are high in complex carbohydrates can help to promote sleep by increasing the availability of tryptophan in the bloodstream. Examples include whole grains like whole-wheat bread, brown rice, quinoa, and barley. 3. **Magnesium-rich foods**: Magnesium is a mineral that plays a role in promoting relaxation and improving sleep quality. Foods high in magnesium include leafy green vegetables, nuts and seeds, whole grains, bananas, and legumes. 4. **Fruits**: Certain fruits like cherries, bananas, and kiwis contain natural compounds that may help regulate sleep patterns and improve sleep quality. 5. **Herbal teas**: Chamomile tea, valerian root tea, and passionflower tea are known for their calming effects and may help promote relaxation before bedtime. 6. **Fatty fish**: Fatty fish like salmon, mackerel, and tuna are good sources of vitamin D and omega-3 fatty acids, which have been linked to improved sleep quality. 7. **Warm milk**: Warm milk is a classic bedtime remedy that may help promote relaxation and improve sleep quality due to its content of tryptophan and calcium. 8. **Whole grains**: Whole grains like oats, quinoa, and barley are good sources of complex carbohydrates, which can help promote the production of serotonin and melatonin for better sleep. 9. **Nuts and seeds**: Almonds, walnuts, flaxseeds, and chia seeds are good sources of magnesium and tryptophan, which can help improve sleep quality. It's important to note that individual responses to food can vary, so it's best to pay attention to how different foods affect your own sleep quality. Additionally, maintaining a balanced diet, reducing caffeine and alcohol intake, and establishing a consistent sleep routine are also key factors in promoting better sleep. 🙏 doc
This doctor needs to be cloned and put into every medical school to re-educate doctors with correct information about health. He is brilliant, and a gem of a person to anyone with common sense about how to improve their health in a sustained way. I just love learning from his simple to understand videos ... I respect this man immensely. 🙏🙏🙏
I think that anytime you talk about eating, you should touch a little on absorption. Because I could eat these things but if I eat oats or even grains. I am back at square one.
"Common marijuana psychosis symptoms are paranoid delusions, suspiciousness, and a sense of grandiosity. Other potential symptoms include hallucinations, dissociation or a feeling of detachment and unreality, disorganized and disturbed thoughts, inappropriate emotional responses, and unusual changes in behavior."
TY! 1/ cherries, 2/ kiwis, 3/ fatty fish, 4/ kefir/yogurt, 5/ berries, 6/ sauerkraut. Temp
👍
But those fruits are carbs! I find this contradictory
Pruedenaly, It's about controlling the carbs you consume per day. Dedicate that portion of the day for the foods that give you plenty of benefits.
Even in the most healthy foods you Will find a reason to not consume it. Moderation my guy.
If on a diet low on carbs, consume a low portion of yogurt, maybe 3 times a week. On the other days consume some fruit (blueberries, kiwi, pinneaple, etc)
@@joaochanoca3317Yes, you are right. I’ve kept to less than 20g carbs/day for nearly four years and have never eaten that much fruit but you are right, I can expand it a little to include those things at night.
Well. Basically not one item is available in my area. Guess I'm just gonna not sleep then
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"
Great comment.
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😅"
people can sleep without any melatonin. I disagree with this video
❤🎉😊 thank you immensely much sincere soul Thankfulness gratefulness most abundantly to you for being so compounded with thoughtfulness 💚🥰🌼+ your condensing enlightenments insightfulness so considerate+ compassionate God bless you yours Gloriously forevermore Sincere Sweet Soul 💚🥰🌼
Tanks for your Beautiful vidio، information Dr.Berg 💞💖
متشكر ام از همه برنامه هاي زيبا و اموزنده شما و از اينكه وقت ميكذاريد براي كمك به كسانيكه به صحبت ها و كمك هاي شما نياز دارند..
من شخصا خود ام به همه دوكتوران جهان احترام خاصي دارم.
اكر شما ها نبوديد شايد حيات مردمان جهان بيشتر در معرض مرك قرار مبكرفت.
بعد از خداوند شكر كذاريم از بودن دوكتوران عزيز و منجمله شما دوكتور ايرك. ❤
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 🙏
good luck.
Dimana mau dapat ubat tidur
Sekarang boleh tidur ?
One handful of blueberries before bedtime giving me better sleep, thank you Dr Berg
Praise God! I’ve been struggling and I put lavender on my pillow last night to help. Well it didn’t quite help. So happy for this video Dr. Berg! You somehow always know what we need 😊
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 TH-cam 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?
OMG, I bought tart cherry juice, kefir, and sauerkraut. I drank a small amount of tart cherry juice and slept all night.
Thank you, 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!
@@mareebrocklehurst9370 no, it is about brain losing blood pressure when arrythmea kicks in.
"no"? why? isn't that what I was talking about?
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
Hard no for me personally. Irritates my bladder BIG time. Thought I had interstitial cystitis. Took a while to figure it out though as thought they were so good for me :).
I eat golden kiwis
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!
I now put away my iPhone and screens not in my bedroom and go to bed before 12am. Waking up feeling awesome! Workout and eat well. Thank you Dr Berg for all your helpful tips!
Thanks be to God & you Dr. Berg.
I work night shifts and my body waking up with stress (feels like thorns from my lower back-up past my neck to my face) is DRAINING. These videos on sleep are slowly helping me and would love to see more
Thank you Dr. Berg
I also work night shift and my sleep has been bad . What do you do ?
@@marcogonzalez8701 make the room as dark as possible and have a loud fan
This is the best video on this topic, Dr Berg. Thank you 🙏🏻💯
I tried this! Organic Kiwi and tart cherries dried and juice. Omg, the tart cherries knock me out, no matter when I take them. During the day or at night, they are so powerful. I took them both before bed, I noticed both as I was sleeping and they worked throughout the night. It felt like I had taken a tonic. It gave such better sleep AND improved my bodies ability to sleep better. So now, I sleep better on my own. Pretty cool! I'm going to try kiwi again and then sauerkraut. I'll give kefir a try too one day but maybe not soon. Thanks a lot for this advice, I was having trouble sleeping and getting good sleep! I'm pretty outta shape still so this helped immensely 😀😀😃😃😄😄!!
Dr. Berg saving lives one video at a time.
He speaks in such a respectful way, without any judgment to people. Love Dr. Berg
I’m 73 and have developed insomnia since going through my menopause phase. Lowering the temps, wearing a black-out eye mask and having a weighted blanket over my lower body helps surprisingly a lot. I also take magnesium L-threonate AND magnesium glycinate an hour before bed. I still don’t fall asleep quickly, but the fact that I’m sleeping 4-5 hours at all is huge.
Very good tips, thanks for sharing!
I have terrible Insomnia too, I feel crazy, irritated and unwell when I can't sleep it's so important!
A weighted blanket has been fantastic for me. Didn't really believe it till I tried it and it was a godsend.
Eeew @@Drberg
The same here!!
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!! 🌞🌻😎
Be in health, stay safe & thank you❤
You are welcome, keep doing well!
Wonderful advice, Dr Berg! Love natural unflavoured kefir with blueberries before bedtime. Thank you👍🏻🫐
Very welcome, so healthy for you!
1:02 Between 15 and 20 degrees Celsius
I don't afford air conditioning, so I'm my country have been 48-50 degrees Celsius in the middle of the day and around 33-35 inside the room, not outside. Beside a poor fan, I don't have anything else. Many nights I I struggle so much to fall asleep
I moved from the PNW where AC is hard to come by to a place on the east coast with central AC and that alone improved my sleep 200%
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. 💡
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.
Happy that you found Grounding. Wish Dr. Berg would investigate that next.
how do you opt out of using a smart meter? I would not have given permission, i just noticed thst one day, it was different, not sure when it happened...dont like that!
@@cheesesteak22 Normally you refuse the installation, but if they have easy access to your meter, they do it without your permission. In order to have it removed, you will have to contact your electric company. They charge $10 a month to come out and read your meter every other month. It is a ripoff as you should be able to take a photo of it and email it directly to them. It's a small price to pay to live in less of a microwave soup.
Thanks Eric Berg once again for the very good advice 👍
I like sleeping well too like almost everyone.
There is also a relation between stress (cortisol) and poor sleep like Dr Berg already showed in previous videos.
I take every morning:
- Liposomal zinc with vitamine C. I get a very absorbable zinc (25 mg) + vitamine C (1000 mg) + the choline (400 mg), in de form of phosphatidylcholine.
I feel less stressed and more calm when I have my vit C and zinc in the morning. Vitamin C decreases cortisol (like in the kiwi studies) and zinc increases testosterone (which also reduces stress). Moreover, the choline is good for brain health and I know I’ve a lack of it as I can’t it egg yolks (because I’m allergic). The best and almost single source of choline are egg yolks.
- At lunch, I get a multivitamin with absorbable forms of minerals and B vitamins. This pill also contributes to my wellbeing and sleep.
-At 16h00 I take a decaff green tea. I get all the benefits of L-theanine (which increases GABA) without the jittery effects of the caffeine. Regular green tea works as well as I feel that the L-theanine surpasses the effects of the caffeine. In the same way, dark chocolate rich in cacao is also a superfood that actually helps you sleep!!! The calming effects of cacao (potassium, magnesium, theobromine…) are very superior to the relative small caffeine content.
-for dinner, I never forget my 5 ml of liquid fish oil (look for a reputable brand with no fillers and high levels of purity). In my opinion, adding supplemental omega 3 in my diet greatly improved my mood and my sleep, as much as my daily green tea routine. It’s very difficult to have a great omega 6 to omega 3 ratio like me (ratio 1 to 1 showed in my blood test💪) without daily supplementation.
-At last, I would like to share a very good tip to improve even more that coming deep night sleep. I take a glass of collagen beef powder (20 gr) with about 300 mg of magnesium bisglycinate in powder form too. As you know magnesium relaxes you, but also does the collagen (and we are almost everyone deficient on it). Moreover, the amino-acid glycine is quite a powerful sedative. I take these 3 last ingredients 1 hour before bed.
Thank you so much Dr.Berg. God bless you and family. Best wishes from Msia
Dr Berg I’ve been your follower for now more than 7 years now
---I’m currently facing difficulties in falling asleep even if I’m tired I’m not able to sleep
Please suggest some solution for this --
And thank you for your videos
Any minor inconvenience, I come running to you !
God bless
Hello! Thanks for reaching out, very glad you are here. Here is a resoruce that might be of help! 👉 www.drberg.com/blog/why-cant-sleep-at-night-when-tired
Also the habit of only using the bed and bedroom when you actually sleep helps.
I can add lettuce and yogurt. In Middle East summer red melon in winter pomegranate. It is seasonal foods ( time)and geographical areas which make programs of our genes to express themselves.
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!
Always good information! I tend to sleep from late evening till 1 or 2 - then I'm awake for a couple of hours. Then sleep again until 7 or so. This has been my pattern for MANY years...Not complaining. Agree about cool rooms.
That is biphasic sleep. I do exactly the same thing. My problem is that I wake up with my hubby at 10 til 6am for his work. Many people slept this way before the industrial revolution and factory schedules.
I flip my phone over and use the sound of heavy rain fall. It's so helpful as long as there's no adds that interrupt it.
Get a download of the sounds you like then play on loop, thus no adverts.
Thank you Dr.BERG
God bless you Doc ! Appreciate you always ! Thank you ! 🙏🏽 ♥️
Thanks for the trust and support!
Dr. Berg, I’ll admit that your videos on health have done wonders for my sleep. 😴
I do sleep longer and feel like I got a better quality of sleep.
Now to try some of these items for even better sleep. (:
For me it’s this. Prayer.. cherries and camomile tea. That’s it.
Exactly
Lol, good for you & nothing worked out for me!😢 thinking about getting melatonin from the drug store for a little time!!😮
Hi Dr Berg from yet another cold damp Scotland. As much info I have gained from you over the years and I greatly appreciate, anyhow o happened upon this guy called Imsonia Talks he's an English guy on YT. Anyway he is the best I've seen ever on insomnia and after 30years insomnia I'm mow getting to sleep,though I don't deny the foods you talk may help you sleep this gut went top the root of my problem which was my OBSESSION with sleep, I wrote down his 14 point plan and followed it not only has it improved my sleep immensely I also used to help me quit smoking. This guy is really good maybe if you gave him a look you could explain better from you expertise viewpoint. Much appreciated Doc. Thanks.
Appreciate your suggestion, keep it up!
LOVE DR. BERG…A CONSISTENT…Follower✅✅👏👏🤗🤗 He Has Helped Me SO MANY TIMES….and I am Feeling AWESOME..
I plan on eating all 5 right before bed. Please wish me luck.
Lol, so funny!😁 sure, all in one at bedtime!😊 love it!!👍
Doctor Berg could you please do a video on left shoulder cuff tear? It currently makes it impossible to sleep on my left side.
Thank you Dr Berg
Awesome info video Hubby been having trouble sleeping thanks for sharing
Always u r the best Dr Berg ❤ Love from Colombo, Srilanka. Have a great week ahead 💕
Dr, can you offer solutions for menopause, ive read amd listened to lots and dont know where yo begin. Lack of sleep and wieght gain are horrible.
Thank you very much !
I always had this issue.
Thank GOD for Dr.Berg may God Bless you for all you do for us🥹🙏
Most welcome!
I wish I could like your videos 1000 times
ASMR help me so much every night and I fall asleep with my headset in my ears and that's it. It's the only thing that really help me for over 15 years
The weird thing is, I've always found out that sleeping on an empty stomach I can't get enough sleep why is that? When I sleep with something like some food, I get better sleep like a yoghurt with some nuts, or some kinda slow release oats mix with some protein of some kind, couple hours before bed and I sleep better, empty stomach I never sleep good. Maybe there's something wrong with me?
The most important item in our health. Thank you for these great points.
Even more than your content I am impressed by your thumbnails. Wow! The last one is legendary🎉
Thanks great information, will definitely try a few tonight!!
You're absolutely welcome!
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.
Hey dr. Berg do u have videos on pre diabetic diets to help reverse it? Willing to try anything
Hi there. Please see here: www.youtube.com/@Drberg/search?query=prediabetes
You have forgotten the benefits of eating a banana & a handful of cherries about half an hour before bed. Sour cherries have more Vit A carotenoids & Vit C than a sweet cherry, but also have potassium. Bananas are rich in potassium and magnesium, which promotes good sleep.
Hoping you are still improving. We are still sending positive healing energies♡
perfect timing
purrfect indeed!😹
Perfect timing . I didnt sleep too well last night .....
Thank you Dr Berg!
🙋🏻💕
you should have passion fruit on this list! i drink it often and it really makes me feel chill, reduces my anxiety and it helps me sleep.
Breakfast like a King Lunch like a Queen and dinner like a Pauper!
Barbara Oneil s words.
To sleep like the dead.
*This is one of those video you wanna save*
good one Dr. Berg.. I save every of your videos 🙃
Thanks a lot Dr.Berg♥️
I needed this video
Good Luck🌟
Thanks Doc Eric ❤❤❤❤❤❤❤
Most welcome!
"5 Foods That Improve Sleep Quality," the speaker discusses ways to optimize melatonin production for better sleep, including maintaining a cool room temperature, having two meals in the first part of the day, and avoiding large meals before bed. The speaker also warns against the negative effects of blue light from electronic devices and EMF waves on melatonin production. Five foods are then introduced as aids to increase melatonin levels and improve sleep quality: tart cherries, which contain melatonin and tryptophan; kiwis, which increase serotonin levels; fatty fish like salmon, tuna, and trout; kefir, a yogurt-like beverage with polyphenol-rich fruits; and sauerkraut, which contains sleep-promoting microbes and vitamin C. The speaker also suggests focusing on breathing while sleeping to reduce stress and improve sleep quality.
Dr Berg, thank you for your great videos. I follow you up for years, and I'm grateful to be a good health in my 58 yo.
But this morning, I was a shocked after reading my blood test, it indicated that my cholesterol ldl is 240. I tried to analyse myself, what did I do wrongly.
I do IF since 3 years ago (I do it variable between 17 hours - 24 hours /day. What I eat for break my fast is a bowl of bone broth with 2 celeries, some edamame, and or 2 pcs of coli flower, I cook them less than 1 minute in the boiling bone broth, so they are a half raw (my first meal) at 8h30 am
Sometimes, I eat 2 slices whole bread .
My second meal is at 12h30 pm, is a plate of salad with baby tomatoes, blue berry, a slice of contelope, a slice of mango, and 80 - 100 grammes of red meat/2 eggs/ salmon. At 2.30 pm I eat
some nuts (pistachios) and nothing to eat until the next morning. Some day, I do more hours, any other day I do less.
I do physical exercise at 4-5 / week between 30 minutes - 1 hour. I do meditate regularly.
That is why I don't understand why my ldl is so high. Is it something to do with my negative emotional reaction I did in the last few months? Though I was able to manage them and letting them go, but I didn't see anything else what could be.
But I didn't notice some synthoms that my ldl is high?
What should I do?
I take Omega 3 fish oil , sourdoughbread, kimchi and milk kefir every day, just feel great!!
.... feel great & sleep, too??😮
Foods high in tryptophan you should also consider is turkey breast, pumpkin and sesame seeds and tahini and many other that Dr. Berg has praised on countless occasions e.g. eggs. Thank you very much.
Appreciate your input, you are welcome!
As always your videos are excellent! Thank you so much!
I've recognized for many many years that temperature and light 'do a number on me' and affect my ability to 'doze' very very significantly:
The cooler and darker, the easier it is to 'doze.'
In winter timers, in shoddy apartments with poor insulation, I 'allowed' the outside temp, several times, to affect the indoor temperature of the apartment (turned off the heater). I put on layers of blankets and hibernated like a bear; uber-deep-sleep.
When I woke, the temperature of my apartment was 56 degrees or so Fahrenheit.
I will try these things for my kid. He's the one ruining my sleep. I will get sleepy, and then my child will ruin my sleepy state by not going to sleep and being up, making noise, and carrying on. I've tried giving thrm Hylund's sleeptime aide for kids, having them rub chamomile lavender lotion on their hands-neck-feet, a room fan and air conditioning, nighttime sound machine, nighttime sleepy music for kids, lectures... prayer 😂😅 you name it.
Be 4 bed time make chamomile tea & give to child to drink it. If kid is infant just make mild tea (not strong)let him/her drink from milk bottle.
No sugar before bed. Bedtime same time, warm bath. Be firm tell them they have to go to bed.
A warm glass of milk 🥛 add a bit of sugar if you like before bedtime works well for both kids and adults.
Been following the good Dr for a while now....makes a statement for well being...Question: has the Doctor published just book that covers everything ??? if so where do l find it to buy.????
First thing in the morning I have a "Mixed" Green tea (Ingredients: Organic Green tea bag mixed with Organic Matcha Powder from Japan). For Lunch I have 5 Organic eggs with a large bowl of salad containing Kale, Arugula (Rocket) Spinach, Lettuce, Broccoli Spears, Cucumber, Baby tomatoes, Red Onion, Spring Onion, 3 Garlic Cloves, Coleslaw, Italian seasoning, Turmeric, Paprika, Black pepper, grated Cheese and 1 Cod Liver Oil Capsule. For Dinner its Chicken Drumsticks (with skin), Celery & Carrot sticks and 1-2 tbsp of Extra Virgin Olive Oil. I Also take Vitamin D3+K2 supplements twice a day at 4,000IU each (Daily Total 8,000IU not including food).
Great, keep up the good work!
I mean this in the nicest possible way but you sound mentally ill
You are doing great job. Love from India ❤
I'm getting all your notifications again. ❤
Dr Berg, can you also put the non American metric system in your videos? Celsius, (Kilo)grams, (centi)meters.... Thank you in advance
You’ve helped me so much with sleep and just overall feeling better. Thank you!
Magnesium glycinate taken with L-theanine also help and have a benzo like calming effect during the day.
what is benzo😊
HI Dr., I am 63 years old woman, my cholesterol level is 270, triglycerides is 63, HDL is 65 and LDL is 190. Should I take statin drug as my doctor suggested? I am 5ft tall and 114 pounds, I cook my own food, and I do yoga 2x, 5x weight workout & 3x spin class per week. Thank
Thanks 🙏😊
Thanks Dr Burg very helpful information 🤲
You're absolutely welcome!
I have problem . When i wake up for exemple at 3 or 4 pm i cant back to the sleep easly 😢
Same, cut caffeine out no more after lunch, more vigorous exercise and look to see if you are getting enough b vitamins and vitamin d. Also check your room temp.
@@chatteyj ok thank you bro
This is interesting. Our home’s power junction box is on the other side of the wall behind our headboard. I am definitely going to pick up one of those detector thingies and see what sort of EMF emissions are messing with our sleep.
Improving sleep quality can be influenced by various factors, including lifestyle choices such as diet. While there isn't a single "magic" food that guarantees better sleep, incorporating certain foods into your diet may promote better sleep hygiene. Here are some foods that are known to potentially improve sleep quality:
1. **Tryptophan-rich foods**: Tryptophan is an amino acid that the body uses to produce serotonin, which in turn is converted into melatonin, a hormone that regulates sleep. Foods rich in tryptophan include turkey, chicken, nuts, seeds, tofu, cheese, and oats.
2. **Complex carbohydrates**: Foods that are high in complex carbohydrates can help to promote sleep by increasing the availability of tryptophan in the bloodstream. Examples include whole grains like whole-wheat bread, brown rice, quinoa, and barley.
3. **Magnesium-rich foods**: Magnesium is a mineral that plays a role in promoting relaxation and improving sleep quality. Foods high in magnesium include leafy green vegetables, nuts and seeds, whole grains, bananas, and legumes.
4. **Fruits**: Certain fruits like cherries, bananas, and kiwis contain natural compounds that may help regulate sleep patterns and improve sleep quality.
5. **Herbal teas**: Chamomile tea, valerian root tea, and passionflower tea are known for their calming effects and may help promote relaxation before bedtime.
6. **Fatty fish**: Fatty fish like salmon, mackerel, and tuna are good sources of vitamin D and omega-3 fatty acids, which have been linked to improved sleep quality.
7. **Warm milk**: Warm milk is a classic bedtime remedy that may help promote relaxation and improve sleep quality due to its content of tryptophan and calcium.
8. **Whole grains**: Whole grains like oats, quinoa, and barley are good sources of complex carbohydrates, which can help promote the production of serotonin and melatonin for better sleep.
9. **Nuts and seeds**: Almonds, walnuts, flaxseeds, and chia seeds are good sources of magnesium and tryptophan, which can help improve sleep quality.
It's important to note that individual responses to food can vary, so it's best to pay attention to how different foods affect your own sleep quality. Additionally, maintaining a balanced diet, reducing caffeine and alcohol intake, and establishing a consistent sleep routine are also key factors in promoting better sleep. 🙏 doc
Thanks again, Dr. Berg another great video
Just would like to add something called kimchi which is made from cabbage and also I find it good
😸🙏🙏😺
I can sleep better in hot room(with no aircon even fan) instead of cold room. Is that weird?
Not weird. It's whatever you get used to!
Just when I thought you wouldn't get any better
I was so wrong! 💯 Bravo 👏
This doctor needs to be cloned and put into every medical school to re-educate doctors with correct information about health. He is brilliant, and a gem of a person to anyone with common sense about how to improve their health in a sustained way. I just love learning from his simple to understand videos ... I respect this man immensely. 🙏🙏🙏
Try reishi mushrooms. Knocks me right out!
What about a strong gin and tonic or scotch whisky?
Thank you so much Doc for all your knowledge.❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥😀💯👊
I think that anytime you talk about eating, you should touch a little on absorption. Because I could eat these things but if I eat oats or even grains. I am back at square one.
Definitely!
I am too I don't touch grains or anything like that. I'll be through the roof.
THC...nighty night!👍
"Common marijuana psychosis symptoms are paranoid delusions, suspiciousness, and a sense of grandiosity. Other potential symptoms include hallucinations, dissociation or a feeling of detachment and unreality, disorganized and disturbed thoughts, inappropriate emotional responses, and unusual changes in behavior."
In summer i sleep in room temperature 32C or 90F
Same here
Oh that's awful. I don't know how you sleep when it's that hot.
@@lisamaloof5772 it's normal in summer for us
I had to check what 60-69F was, thats over 15 degrees celsius! Quite warm I prefer it cooler than that
@lisamaloof5772
You get used to it and many people have no other choice!
Another great advice at hand. Thank you!!❤
Want to sleep better? Ditch the phone
Thanks Thanks Dr Berg 🙏 ❤🎉
My pleasure!
Go Berg
I take your probiotic supplement at dinner time. Does this one replace Kefir to help with sleeping?