5 Foods to Improve Your Sleep. 👌😴
Natural Vitamins D3 + K2 💊 https://link.drberg.ru/cw
Intermittent Fasting. Free Guide ⏰ https://link.drberg.ru/b
If you have trouble sleeping, insomnia, or other sleep issues, this video is for you. Good sleep depends on simple steps you can take to increase melatonin production. 5 Foods for Better Sleep.
_____
Read helpful articles on the blog 📃 https://link.drberg.ru/n
KETO MENU for 2 weeks 👉 https://link.drberg.ru/z
Dr. Berg's book 📗 https://link.drberg.ru/y
Dr. Berg's courses 🧑🎓 https://link.drberg.ru/16
Take the BODY TYPE TEST ⚖️👉 https://link.drberg.ru/9
Vitamins and dietary supplements 💊 https://link.drberg.ru/10
Who is Dr. Berg 👨⚕️ 👉 https://link.drberg.ru/11
_____
0:00 - how to improve sleep;
0:38 - room temperature;
1:30 - nutrition;
2:32 - Blue light and EMF;
5:10 - What else lowers melatonin;
5:26 - Foods that increase melatonin.
There are 5 foods that can help improve sleep quality. The key to good sleep is optimal melatonin levels. Melatonin is a hormone that helps you fall asleep and enter a relaxing, deep sleep. It's important to know how to increase melatonin. Even more important, avoiding things that lower melatonin levels is important.
1. Room temperature. The optimal room temperature for sleeping should be 16-20 degrees Celsius for optimal melatonin levels. The ideal temperature is 18 degrees Celsius.
2. Diet. Don't eat before bed. One cause of sleep disruption is eating a lot before bed.
3. Blue light from phone screens. Blue light suppresses melatonin. Watching videos on your phone before bed is probably the worst time to sleep. There's a big difference between the blue light from a computer and a phone that's too close to your face. The blue light from a phone is much stronger. If you want to watch TV before bed, simply turn off the lights in the room. If you want to spend time on your phone, you can wear glasses with a blue-blocking filter.
4. Get more sun exposure during the day to boost your vitamin D levels. This increases melatonin levels.
What other things decrease melatonin?
Alcohol;
Caffeine;
Nicotine;
Medications, especially antidepressants;
A high-carbohydrate diet;
Exercising 3 hours before bed.
5 foods that help increase melatonin:
1. Cherries.
2. Kiwi. Eating two kiwis a day increases serotonin levels, which is a precursor to melatonin.
3. Fatty fish (salmon, tuna, trout). All of these help increase melatonin.
4. Kefir made from whole, grass-fed cow's or goat's milk. Mix it with polyphenol-rich foods, such as berries.
5. Sauerkraut. The microorganisms in unpasteurized sauerkraut promote sleep. Sauerkraut helps reduce stress and cortisol.
Remember to practice your breathing before bed. Inhale slowly and exhale slowly through your nose. Focusing on your breathing helps you de-stress.
_____
This video is originally in English 🇺🇸 - • 5 Foods That Improve Sleep Quality
Published July 29, 2024
ℹ️ SOURCES OF INFORMATION:
1) https://www.ncbi.nlm.nih.gov/pmc/arti...
2) https://www.ncbi.nlm.nih.gov/pmc/arti...
3) https://pubmed.ncbi.nlm.nih.gov/21669...
4) https://www.ncbi.nlm.nih.gov/pmc/arti...
VKontakte https://vk.com/dr.berg
Instagram / drberg.ru
Telegram https://t.me/drBerg
YANDEX ZEN https://zen.yandex.ru/drberg
❗️This video is provided for informational purposes only. It should not be used for self-diagnosis or as a substitute for a medical examination, diagnosis, treatment, prescription, or recommendation from a doctor. Viewing does not establish a doctor-patient relationship between you and Dr. Berg. You should not make changes to your regimen or diet without consulting a physician and undergoing a medical examination, diagnosis, and prescription from a doctor. If you have any questions regarding your health, always consult a qualified physician. The Health & Wellness, Dr. Berg Nutritionals, Dr. Eric Berg, D.C., and Dr. Berg's Official Representative in Russia are not responsible for the advice, treatment, diagnosis, or any actions you take based on the information in this video or on the website.
#sleep #goodsleep #Dr.Berg #KetoDiet #loseweight #keto #diet