In the video titled “How to Go to Sleep within 60 Seconds,” Dr. Eric Berg discusses a powerful technique to help you fall asleep within minutes. He addresses various factors that can interfere with sleep, such as overtraining, room temperature, high carb consumption, stress, caffeine, poor gut health, insulin resistance, and sodium deficiency. Dr. Berg emphasizes the importance of synchronizing your heartbeat and blood pressure with the rhythm of your breathing to stimulate the parasympathetic nervous system, which induces a calm state conducive to sleep. The technique involves breathing in for 5 ½ seconds and breathing out for 5 ½ seconds, creating about 5 ½ breaths per minute. By practicing this technique, breathing through your nose, and focusing on the synchronization of your heart and lungs, you can experience the benefits of falling asleep quickly. So, if you’re struggling to get a good night’s sleep, give this technique a try and see how it can help improve your sleep quality.
Watch the video by Dr. Eric Berg DC
Author Video Description
Check out these sleeping tips and discover a powerful technique to help you fall asleep within minutes!
0:00 Introduction: How to fall asleep fast!
0:11 Barriers to better sleep
2:59 Sleep technique to fall asleep fast
4:08 Check out my video on breathing!
In this video, I’m going to show you how to fall asleep fast with a simple sleep technique. First, let’s take a look at the reasons why you might be having trouble getting to sleep.
1. Overtraining or too much exercise causes the sympathetic nervous system to go up, keeping your adrenaline high and preventing sleep.
2. If your room is too hot, it can interfere with your sleep quality.
3. High carb consumption and stress deplete vitamin B1. Vitamin B1 is essential for the parasympathetic nervous system, so a deficiency will keep you up at night. Try taking vitamin B1 before bed for better sleep.
4. Too much caffeine is a common cause of poor sleep.
5. Poor gut health can inhibit good sleep. Kefir as a probiotic can help!
6. Insulin resistance inhibits the absorption of tryptophan, a precursor to melatonin. This can interfere with your ability to fall asleep fast.
7. Some people have trouble sleeping after being on keto or the carnivore diet for a long period of time. This is because their insulin is very low. Try having a cup of berries with your last meal to fix this problem.
8. Sodium deficiency can cause problems with your sleep. This can be caused by fasting, OMAD (one meal a day), or not adding enough sodium to your diet. Low sodium can cause your sympathetic nervous system to go up which can keep you from sleeping.
If you want to know how to fall asleep instantly, try this simple sleep technique! You’re going to breathe in a way that synchronizes your heartbeat and blood pressure to the rhythm of your breathing. This will help stimulate the parasympathetic nervous system, inducing sleep very quickly.
Try practicing with a timer first! Breathe in for 5 ½ seconds and breathe out for 5 ½ seconds. This will give you about 5 ½ breaths per minute. When doing this technique, breathe through your nose, and within minutes you will fall asleep.
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, 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, 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! I hope these sleeping tips help you fall asleep fast. I’ll see you in the next video.
I want to share with you a very interesting powerful technique to be able to go to sleep within minutes but first I want to kind of remove some of the other things that can interfere with this technique number one overtraining if you’re exercising too much your sympathetic nervous system will go up
And that will keep your adrenaline high and you will not be able to go to sleep for some people the best high-intensity interval training exercise should be done maybe twice a week versus even every other day that can keep someone up also if your room is a little too hot
That can interfere with your ability to sleep if you do a lot of carbohydrates that can deplete B1 which will then keep you up at night a real simple remedy is just to take some B1 right before you go to sleep it helps so many people and you
Will feel like within minutes like this calmness vitamin B1 is essential for the parasympathetic nervous system and also it’s not just the carbs that can reduce your B1 it could be also Al stress and too much tea that caffeine is still in their system it might seem like a real
Simple thing but it seems to work for a lot of people if your gut microbiome is not right that will greatly interfere with your ability to sleep kefir as a probiotic will greatly help your sleep maybe half of a cup not to mention giving you some calcium which also can
Actually help you go to sleep as well if you are insulin resistant you’re not going to be able to absorb as much tryptophan from your diet turns into serotonin and then into melatonin the sleep hormone and that could be another reason why you’re not sleeping sometimes
When people do the ketogenic diet for a long period of time or even the carnivore for a long period of time your insulin level will go really low okay and you’re going to become insulin sensitive okay so that means your insulin receptors are going to work
Really well uh but you might be on the low side with insulin and remember we need insulin for all sorts of things we need insulin to help us absorb more amino acids nutrients but here’s what I noticed some people who have done the ketogenic diet for a period of time and
Then the sleep isn’t as great will benefit from adding maybe one to two cups of berries with their last meal and that’s still going to be under that 50 g of carb so that will be enough carbs with the fiber to raise that insulin a little bit to
Allow more tryptophan to enter the bloodb brain barrier and help you sleep a little bit better you should try it it might help you and then you have another Factor if you’re deficient in sodium because maybe you’re fasting you’re doing one meal a day and you’re not
Really adding enough sodium or salt to the diet your sympathetic nervous system will have a tendency to go up and that can keep you from sleeping so a little more salt during the day helps you sleep now I’m going to show you the technique and this is legitimate it’s the actual
Technique that is based on science what you’re going to do is you’re going to synchronize your heart to your lungs basically we’re going to breathe in a certain way to create this optimize synchronization between your heartbeat your blood pressure and the rhythm of your breathing with your lungs and it’s
Going to help you stimulate some something called the parasympathetic which will induce a wonderful sleep so here’s a secret and you might want to practice this with a timer first because it’s hard to be exact but this is how you do it you want to breathe in for
Five and a half seconds and breathe out 5 and 1/2 seconds but if you synchronize your breathing in and out at a 5 and 1 half seconds each that will give you about 5 and 1 half breaths per minute that creates this synchronization and you want to breathe through your nose
You want to do it very gradually and I’m telling you within minutes I go right out and if you haven’t seen this video on more data about breathing and getting enough balance between CO2 and oxygen to pull yourself out of a panic attack um you should check this video out right here and
Video “How to Go to Sleep within 60 Seconds” was uploaded on 02/20/2024 to Youtube Channel Dr. Eric Berg DC