The Complete Sleep Protocol: Fall Asleep Faster & Stay Asleep Longer

This is the sleep optimization master class! Learn how to sleep better, support deep sleep, improve sleep quality, and optimize your sleep routine so you can wake up refreshed with a better mood and energy that lasts all day.

0:00 Sleep hacks for better sleep
0:18 Diet and healthy sleep
0:45 Vitamin B1 and sleep
1:25 Sleep hygiene tips
2:54 Sleep tips for better sleep
5:44 Magnesium for sleep
6:38 Sleep and liver health
10:03 Fixing circadian rhythm
11:06 increasing sleep pressure
13:06 What causes liver problems?
18:40 How to sleep better and improve sleep quality
23:20 Vitamin D for sleep
27:05 27 expert sleep tips
50:12 Sleep optimization and melatonin

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Diet, exercise, and supplements won’t work as well if your sleep quality is poor. Sleep is essential for detoxifying the brain, making healthy sleep a critical part of your overall health.

Diet also plays an important role in sleep quality. Snacking late at night can interfere with healthy sleep. Try eating earlier and practicing intermittent fasting and a low-carb diet. Kefir and L. reuteri yogurt are two foods that can help support better sleep.

Alcohol may seem to help you fall asleep, but it can interfere with sleep quality and inhibit deep sleep. Caffeine can also keep you awake, so watch out for hidden sources of caffeine.

Stretching before bed and focusing on hobbies that reduce stress during the day can also help you relax and sleep better.

Adequate sodium and potassium, along with magnesium glycinate before bed, can support better sleep. Vitamin D and white noise are also beneficial.

If you’re just starting keto and having trouble sleeping through the night, you may notice improvements within 1 to 2 weeks as your body adjusts to burning fat.

Stop snacking before bed! One of the easiest ways to do this is to stop buying snack foods. Focus on choline-rich and sulfur-rich foods to support liver health and help fuel your brain throughout the night.

Dr. Eric Berg, DC, Bio:
Dr. Berg, DC, age 61, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book "The Healthy Keto Plan" and is the Director of Dr. Berg Nutritionals. He no longer practices but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg, DC, received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

*Dr. Eric Berg, DC, is not AI-generated. AI-enhanced elements may be used in this video for production purposes only.