Do you have trouble sleeping? Here is the #1 most important sleep hack!

DATA:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/
https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
https://www.goodreads.com/book/show/34466963-why-we-sleep
https://pubmed.ncbi.nlm.nih.gov/30311830/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4667373/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3496783/
https://bmjopensem.bmj.com/content/4/1/e000392?cpetoc
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003523/
https://academic.oup.com/ajcn/article/95/4/818/4576711?login=true
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/215006
https://www.ahajournals.org/doi/full/10.1161/01.HYP.0000217362.34748.e0
https://www.cdc.gov/pcd/issues/2020/19_0424.htm

Timestamps
0:00 Most Important Sleep Hack
0:10 Sleep Hack Explained
1:26 Health Benefits of Sleep
1:58 How to Help Improve Your Sleep

The number one most important sleep hack is to filter out blue light. Before bed, if you’re on a device like your computer or cell phone, there is a blue wave that goes into the eye and hits the retina, which is part of the brain extension through the eye. It hits a bundle of nerves where all of the circadian rhythm programming occurs.

Now, you either have an increase or decrease in melatonin. Melatonin helps you sleep. If there is less melatonin, you’re going to be alert. Darkness stimulates melatonin. Light, especially blue LED light, suppresses melatonin.

Your ability to sleep is vitally important for your daytime energy, your ability to sleep through the night, and stress tolerance. Melatonin also acts as an antioxidant and is even involved in immune function. This could be why people who don’t sleep have a higher risk of getting sick. Not sleeping can also mess up your blood sugars.

If you’re going to be on a device that emits blue light (like your computer or cell phone) before bed, you may want to get a filter. You can wear certain glasses that help block the blue frequency. There are also free apps that can help block the blue light. You can try these sleep hacks or avoid your computer or cell phone before bed to help you sleep better.

Something else you can do is to get a dim red light, which can help increase melatonin and promote relaxation. This could be especially helpful when combined with near-infrared.

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Dr. Eric Berg DC Bio:
Dr. Berg, age 56, 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 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, and 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.

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Thanks for watching! Try this sleep hack to help improve your sleep and your overall health.