1. First thing in the morning sunlight and exercise 2. Stop caffeine at least 6-8 hours before bed 3. Stop alcohol at least 4 hours before bed 4. Cool bedroom 60-69 F 5. Stop eating at least 2 hours before bed 6. Stop all liquids at least 2 hours before bed 7. Block blue light at dusk 8. Hot shower/bath before bed 9. Darken the room before bed 10. Wear earplugs 11. Set a bedtime within 30 minutes of the same time every night 12. Have a ritual 13. Blacked out bedroom 14. White/pink noise 15. Box-breathing (see link in show notes) Supplements: 1. Melatonin If you're over 40 2. G.A.B.A. 3. Magnesium 200-800 mg
If we are going paleoanthropological then a "full night sleep" doesn't make sense. We never used to sleep 8 hours a night before the industrial revolution! There is research that it is probably not ideal at all for achieving maximum time in REM, for instance. The prayer cycle of the church makes no sense if you don't account for the ancestral sleep pattern, for instance. Also many many literary works seem to take for granted that we had waking hours in the night and a "second sleep". We are supposed to sleep two or several shorter sleep sessions. That is the main reason sleep disorders are so prevalent in modern days.
Funny how the 1-block sleep and long uninterrupted wakefulness myth came about the same time as the 3-meals a day with large breakfast disaster. Both engineered to make us more "productive", and both failures.
Gotta hit the road before dawn, arrive at work 1 hr later, gotta be at the desk asap. However, best practice at night: 1. hot soak in tub at 8 p.m. with only a candle for light. 2.Light-blocking window curtain. 3. Melatonin helps. 4. Magnesium definitely helps. 5. Noisy box fan running all night. 6. 50 yr old push-button alarm clock. No light. 7. Mypillow! 8. Read a Psalm by the lowest wattage lamp possible, choose a verse to meditate on, snap off the light, and keep repeating that verse. Concentrate on every word. Keeps the mind from chasing squirrels. Also... take Vitamin D only in the morning. It works against melatonin. Of course.
Bought your book “lies my doctor told me “ and I have to say it’s fabulous. Most of the stuff in there I have heard my doctor say one too many times. Recently he told me that if I didn’t go back to the high carb diet I could possible have health issues in the future. When I politely asked him to show me the research showing that he shut up and just told me he would see me next time
Watching with a coffee. I love my sleep once I am down. Otherwise it's always taken me time to fall asleep. My husband hits the pillow and is out. He says it's because he has a clear conscious.
My problem was that snoring would wake me up several times a night. After reading the book titled Breath by James Nestor I realized that mouth breathing was my problem. The cure was very simple - Tape my mouth shut. I have now been doing it for more than two years and now I always sleep soundly every night and wake up rested.
Had insomina over 20 years and whenever I go on medication (always antidepressants with a sedative - never been prescribed sleeping pills) they always make it worse. Either throwing my sleeping schedule off completely and sleep through the day or like atm, sleeping 12-18 hours. Will start a proper human diet and implementing these steps you've mentioned here and hopefully come off the tablets.
I'm a retired railroad locomotive engineer (train driver). Back when I was still working for the railroad several years ago, getting a decent night's (or day's) sleep was a rare event due to your constant changing of work schedules working day shifts, afternoon shifts and night shifts. Now, I sleep pretty good, but your suggestions here will be followed to improve my sleep even more. Thanks for sharing!
I have used a plain old box fan for 35+ years because my then husband needed the air circulation. Now I am so attuned to the white noise that if the fan goes off in the night for some reason, it's just like an alarm clock-I am awake! I already use most of the tips you listed, and I normally sleep quite well.
My problem is adrenal fatigue and I get a second wind in the evening. It's a real battle to wind down, but I will try these tips. Thank you Dr. Berry! Yes to Melatonin!
Have been taking medfor atrial fibulation for 4 years, after keto carnivore for 8 months weaned off medication and no effects. Did it over weeks missing a day then 2etc.
Another tip (sorry if its not correct but it works for me) Sitting next to a camp fire for a lil while at night has always made me sleep better... Lately iv been getting 30mins direct sun exposure with coconut oil every day.. and making a little fire at night about 3 times a week just for social family gatherings... it makes me so tired by like 10pm
Thanks so much! I’m so glad you talked about this subject, Dr. Berry! I’ve dealt with frequent bouts of insomnia in my adulthood, and have tried many of these things you listed-but not ALL of them at the same time! So, this is a wonderful blueprint for lasting success. BUT, I would add one more thing, after finding out how much the EMF/RF output of so many of our electronic devices has apparently also been affecting me. They don’t seem to bother my husband, but they certainly play havoc with my sleep pattern. We live between several military bases, and our bedroom is “loaded” because of my hubby’s C-pap and Oxygen machines, as well as an air conditioner right now, electric baseboard heaters during the winter, electrical sockets on each side of our bed’s headboard, an electric clock, and my cellphone playing white noise rain sounds every night. Yikes! I didn’t know about that issue until recently, and added small EMF/RF protection stickers to all of those things a few days ago. FINALLY, I have slept well every night since, which had been only an occasional experience before! I will now be combining together every one of the 15 steps you outlined, and KNOW it will help immensely in me getting the deep sleep my poor body desperately needs. Thank you forever! P.S. I forgot to mention earlier, that I got an EMF/RF meter on Amazon, after reading about the health issues they can cause some people, and found out what was going on with all the electrical stuff in our bedroom. I’ll check the rest of appliances in the house also, but it’s what was going on with RFs, especially in the bedroom, that was the most concentrated and apparently part of my insomnia triggers. I don’t know what your opinion of this is, but with the vast explosion of electrical devices and radiowaves of all kinds in a little over a century, I’m fairly certain that it has been causing all kinds of issues in our bodies that our ancestors never had to deal with!
@@1yoan3 I can't believe all the 5G monstrosities going up, and people just don't say anything. I guess they think it just means their gaming and downloading will be faster.
Never heard of "Pink noise". And every time I used a noise machine it keeps me awake. But my husband loves them. I will have to try doing some of these things. Thanks!!
I am thankful that someone email this video...who knows I've been taking amitriptyline for over 3yrs,I told my Doctor that I believe that the medication was giving me brain fogs.I am starting to feel addicted...I have just started to not take the medication twice and I feel so bad in the morning cause it seems I didn't really sleep well... Thank you for the steps...feeling overwhelmed with Dr.s advice...
will durh Have you noticed an improvement with your sleep? I hope you are still off the meds. It can take quite a long time for meds to completely come out of your system. Even eating wheat products can take weeks, apparently, once you stop eating it.
I used to sleep well until I recently started keto, now I’m up several times during the night to go to the bathroom and when I am asleep I have strange vivid dreams so I wake up exhausted. I already do most of the things you recommend. It’s driving me up the wall.
Dr Berry ty, so very much for you and Dr. Chaffee. You both are so genuine and truly just being informative, not trying to sell products to people. We have enough products and theories people are trying to sell us. I personally don't listen as soon as I hear someone trying to sell a product. Ty so much again!
I just moved to Alaska and the midnight sun is really doing a number on my sleep! We have black-out curtains and wear sleep masks, but when it stays light for 22 hours you just stay up! I lose track of time and suddenly realize it is midnight. Anyway, just a few weeks of not getting adequate rest does quickly catch up with you! Thanks for the great information!
Been on carnivore since May 27th and went from 268 to 217. But I’m still waking at 0330 like clockwork every morning which is 1.5 hr before my alarm. This was happening before starting the PHD. I go to bed by 10p. Most of the time I don’t feel tired upon waking nor get sleepy during the day. I just figured it was me getting old (52) and will have to adjust the time I go to bed.
I have had poor sleep every single night of my life for many years now. I have followed all the tips (though I can't do the first-thing-in-the-morning sun because I'm up several hours before the sun is!). I live in south Florida, and as it is, even with my AC set at 76 it runs quite a bit. There is NO WAY I can get the temp in my room down to 69 degrees or less! So I fall asleep easily enough, but I always wake up after a few hours both to pee and also because I am so thirsty I can hardly swallow. My eyes are often dry too. I keep hoping that if I do keto long enough (it's been 5 months now) that things in my body will correct themselves enough that this will get better. TY Dr. Berry for all your great videos!
Thank you, Dr. Berry, for all you are doing to enrich untold numbers of people's lives. I constantly share your videos. We need more genuinely personally invested doctors that truly care about their patient's well being to the point of self-education and non-reliance upon 'infallible', unquestionable Rockefeller/pharma guided dogmatic doctrine/practices.
My husband and I swear by the Homemedics sound spa. We have one on each side of the bed. We unplug them and take them on trips. I wouldn’t be able to sleep without it! Also, blackout curtains are the best!
I dozed off writing down your list of sleep helps , : ) just kidding. I will try your suggestions. My viewing this couldn't have come at a better time since I've been having sleep issues here lately. I go to bed a 11 p.m. after spending hours in front of my computer screen (my main source of entertainment) and then wonder why I'm consistently getting up between 3 or 4 a.m. and can't go back to sleep. I break all the rules you've laid out. I wind up getting up at 6 a.m. and downing two large cups of caffeine and then sit on my butt most of the day, since I'm over 70 and retired. Can doze off sitting in my recliner watching a favorite TV show or even watching one of your videos on the computer (it's not you, I'm a fan but it's the lack of sleep I'm sure) . I really like and appreciate your videos and have found them extremely informative and helpful and I will try your suggestions. By the way, I'm going to also invest in your book about what your doctors never told you. P.S. Just bought your book.
I live in northern Sweden so daylight in the morning is a bit of a laugh for most of the year. Same with darkness for the other half. My relatives didn't sleep in darkness and frankly, I sleep better during the lighter part of the year than the dark part. I work on the caffeine but I like it a bit too much to be able to do 6-8 hours before bed. I try to go for tea rather than coffee though in the afternoons. Same with the screen, when you work in front of a screen it is hard to block out blue light at dusk when dusk is in the early afternoon. I do have some positives: I rarely drink alcohol and the times I do, I tend to want to stay up a bit later than usual. I have a set bedtime. I don't eat after 8 o'clock at night. I use melatonin and magnesium. The fan part would not work, I absolutely hate that type of regular noise like fans, rain etc. when I am about to go to sleep. Low babbling talking is what works best for me.
Great tips! Thanks!! And thank you for clearly identifying your videos when I shared them with loved ones!! So clever of you to prompt the receiving person to click and open clip. 👍🏼😊
Thank you Dr.! I started using a weighted blanket about ten months ago. I have a conventional weighted blanket for winter time and a large-open-weave for the warmer months. I have noticed an improved quality of sleep since using them.
Might also just be metabolic, I was over exercising, under eating and not getting enough carbs which eventually lead to nutritional deficiencies etc (at the time thought I was being healthy)I was putting my body in a constant catabolic state which will cause the body to stay awake and alert, as it is meant to. Think about what you are doing and what messages you are sending to your central nervous system via the way you eat exercise and live...you might be putting your body in survival mode and your body is doing what its meant to be doing. I cut back and changed the way I exercise opting for more anabolic promoting activities with ample recovery time, ate more frequent balanced meals and also allowed myself to take naps. It has taken a long time for my body to balance out and recover, I now don't even need to bother with or think about any form of sleep hygiene, I get tired and sleep.
Problem is that I don't have air conditioning so I'm getting up at 2:30am so I can start work by 4-5am and stop before it gets too hot. Sun doesn't come up until after I've been working for a while. I do stop and go for an hour walk during my "lunch" break sometime between 7am and 10am (depends on how hot it is, earlier on hotter days). I'm going to bed at 6pm, so it's still light out and I need to have a fan at night so can't do black out curtains. I usually do an eye cover instead. In addition, I work out at 3am before work. Also, am I the only one that any kind of shower (hot or cold) wakes me up? That's not to say they aren't good suggestions. They just assume people are working daylight hours and live somewhere where they can have their bedroom consistently in the 60s. I guess my point is these aren't all easy for everyone. Sometimes tradeoffs need to be made.
@@wtglb Wisconsin. The getting up at "o'dark help me" is for the summer and because I'm working at home because of Covid-19 (work has air conditioning). I'll probably go back to a later schedule when it's consistently cooler out. However, in the winter it's still going to be dark when I get up...and I'm not going to go outside if it's subzero out. I deal better with cold than heat, but some Wisconsin winters get dangerously cold.
I cannot shower or take a bath before bed or I am wide awake for hours. As for going out in the winter, suck it up buttercup ;) I take my toddlers out in the sub zero windy winter temps of ND in the mornings to help us wake up. Though I do wait until the sun is up because of tripping hazards.
Magnesium is the most helpful supp for sleep afaic. Tried melatonine and 5htp. Mag is the most helpful. EDIT: Apparently even one 100mg before sleep caused me irregular heart beats even though it had calming effect, i guess i was overdosing. so i stopped taking magnesium and heart beats are back to normal. I don't need magnesium - common sense. I' not really surprised because my diet is healthy. Maybe mind finding will help others.
Dr. Berry, thank you, I do need to try these. Also I have adrenal fatigue and have always felt tired for years. 5 years ago I took overdoses of pregnenolone prescribed by a holistic doctor, causing an adrenal crash and I have barely had a full nights sleep since. Eating keto gave me better sleep for several weeks, then I started moving to a carnivore diet, and my sleep is back to waking up all night long, sometimes with the usual “jitters” which I think are from high cortisol. Could it be that I need those few carbs in the keto diet?
I just finished your book, a breath of fresh air! I've been out of work for months due to, well you know what. I'm now back working at night and man do I struggle sleeping during the day. Unfortunately living in West Scotland don't get a lot of sun. Really good tips, I'm overweight and I know what I gotta do now!
I listen to you religiously cause unlike most doctors you give ways of treating causes and not symptoms. Doctors seem bent on giving prescriptions for every I’ll. As if they get kickbacks. In regard to how we “have lived for100,000s of 1000s of years” though, there are over 50 scientific proofs that the earth is indeed less than 10,000 years old. I still love you though for what you do. Thanks
Dr Berry, I'm in Tennessee also was wondering how close you are to me! I'm looking for a new dr. Can you tell me what city you are close to, and how do I get a hold of your office to get an appointment?
I have one... if you're struggling, try to get tested for sleep apnea. It can be difficult for some to get used to using a CPAP machine, but if it's set to the right pressure it will make a world of difference. I have central sleep apnea, which isn't very common. My brain doesn't send a breathing signal at times. Yeah, I was shocked, lol! I assumed it was being caused by the neuroimmune disease I have, but I've realized I might have craniocervical instability and/or tethered cord. Regardless of the cause, CPAP does help.
We're getting into the warm weather here on the Gulf Coast so I'm getting up at about 4AM so my dog and I can do our morning 2-1/2 mile walk before it gets hot. Seems to help me sleep better at night than when I was just sleeping until I couldn't sleep anymore.
What tips can you give for night shift? Im a nurse that works 3-4 12 hour shifts a week. I feel awful on my days off because i try to do dayshift on those days.
These are all great things to do to help sleep. The only thing I would add is some ambient light before going to bed. A fire, or candlelight can help you relax. Sleep well. 😊😴
I have implemented the tricks years ago...the end of insomnia happened with c-pap (I already have a lung disorder) and use O2. The Magnesium (over a year ago) was one of the best things ever...the other stuff didn't do a lot for me, although I gave it all an honest try as my sleep doctor had me do these. They all help, but one of the best ones is put the electronics down and shut them off. We don't realize how truly addictive those devices are and if you don't do this, it will cry and scream for your attention.
@@KenDBerryMD Dr. B Students especially athletes should adapt these habits. Topic: meditation as a long term health habit. Keep up the data driven scientific study topic . At 75 I never stop learning new things
I sleep better in the WINTER!! Here in Alaska we have DAYLIGHT all summer long, so far this summer has been really HOT here I have blackout curtains and a Fan but still hot and hard to sleep.
What are your thoughts on segmented sleep, a pattern that seems to have been common in pre-industrial times? Especially for retired folks who can set a more custom schedule. By segmented sleep, I mean going to sleep at 9-10pm, waking up naturally around 2pm and spending the time meditating/listening to sleep stories, and falling back to sleep around 4P for a few hours.
@ thank you for your response. I practice all the recommended sleep hygiene and have been frustrated that I still wake up after a sound sleep of 4 or so hours and it takes me some time to get back to sleep so I put on my blue blockers, fire up a sleep story or sleep meditation and eventually drift back to sleep. I am beginning to accept this as my normal pattern…this also helps with the sleep anxiety in the middle of the night! Funny thing is I have plenty of energy during the day but just worried after constantly hearing how important sleep is for health.
Dr. Berry I suffer from a hiatal hernia and started the carnivore diet this month December 2024 I have noticed the pain and nausea have subsided , I love to drink herbal teas what kind of tea would you recommend ? I drink chamomile tea and sometimes apple cinnamon tea are these ok to drink on the carnivore diet ?
Great vid, sleep has been a problem for me for many years. Totally agree with all of your recommendations and woul only add that I have found that a 1/4 cup of sprouted pumpkin seeds about two hours before bedtime has mad a significant difference in my ability to sleep uninterrupted through the night six hours minimum. I’m 74 with health improvement daily thanks to your mentoring. All the best!
Chemical sunscreens scare me. I know things are different now from when I was a kid in the 50's, but many sunscreens interfere with hormones. Glad you brought up this topic.
Right doc what your wify says that u snore..my husband also does and i get disturb when i tell him he says is it, i dont think...so i got the idea to use ear plugs..thanks for mentioning...
Excellent tips. Box breathing is also great to relieve stress & anxiety during the day too. Inhale slowly to count of 4. Hold breath to count of 3. Exhale slowly to count of 4. Hold breath to count of 3. Repeat 4 or 5 times. Thank you for sharing this important information with us all. Take care & stay safe too everybody. 😷❤🙂🐶
![7 Skin Signs of INSULIN RESISTANCE [WARNING: Graphic]](/img/n.gif)
1. First thing in the morning sunlight and exercise
2. Stop caffeine at least 6-8 hours before bed
3. Stop alcohol at least 4 hours before bed
4. Cool bedroom 60-69 F
5. Stop eating at least 2 hours before bed
6. Stop all liquids at least 2 hours before bed
7. Block blue light at dusk
8. Hot shower/bath before bed
9. Darken the room before bed
10. Wear earplugs
11. Set a bedtime within 30 minutes of the same time every night
12. Have a ritual
13. Blacked out bedroom
14. White/pink noise
15. Box-breathing (see link in show notes)
Supplements:
1. Melatonin If you're over 40
2. G.A.B.A.
3. Magnesium 200-800 mg
Thanks 😊
Thanks, you saved me 30 min
If we are going paleoanthropological then a "full night sleep" doesn't make sense. We never used to sleep 8 hours a night before the industrial revolution! There is research that it is probably not ideal at all for achieving maximum time in REM, for instance. The prayer cycle of the church makes no sense if you don't account for the ancestral sleep pattern, for instance. Also many many literary works seem to take for granted that we had waking hours in the night and a "second sleep". We are supposed to sleep two or several shorter sleep sessions. That is the main reason sleep disorders are so prevalent in modern days.
Funny how the 1-block sleep and long uninterrupted wakefulness myth came about the same time as the 3-meals a day with large breakfast disaster. Both engineered to make us more "productive", and both failures.
@@dunuth what did our ancestors do when they woke up in the middle of the night?
Gotta hit the road before dawn, arrive at work 1 hr later, gotta be at the desk asap.
However, best practice at night:
1. hot soak in tub at 8 p.m. with only a candle for light.
2.Light-blocking window curtain.
3. Melatonin helps.
4. Magnesium definitely helps.
5. Noisy box fan running all night.
6. 50 yr old push-button alarm clock. No light.
7. Mypillow!
8. Read a Psalm by the lowest wattage lamp possible, choose a verse to meditate on, snap off the light, and keep repeating that verse. Concentrate on every word. Keeps the mind from chasing squirrels.
Also... take Vitamin D only in the morning. It works against melatonin. Of course.
Get you own UA-cam
@@gretelhancel hope you are saying that kindly. His own UA-cam channel would be successful! 🙏🏼
Bought your book “lies my doctor told me “ and I have to say it’s fabulous. Most of the stuff in there I have heard my doctor say one too many times. Recently he told me that if I didn’t go back to the high carb diet I could possible have health issues in the future. When I politely asked him to show me the research showing that he shut up and just told me he would see me next time
Try listen music in my channel. To sleep better.
I checked out his book from the library.
I love his book, too!!
Same, thanks Dr.Berry!
Is it on audiobook?
Watching with a coffee. I love my sleep once I am down. Otherwise it's always taken me time to fall asleep. My husband hits the pillow and is out. He says it's because he has a clear conscious.
My problem was that snoring would wake me up several times a night. After reading the book titled Breath by James Nestor I realized that mouth breathing was my problem. The cure was very simple - Tape my mouth shut. I have now been doing it for more than two years and now I always sleep soundly every night and wake up rested.
You have been to the UK, I would love to walk in the sun for 30 minutes a day but 6 months of winter sadly doesn't allow that.
Ireland!😂 no luck at all with that light in the sky. I've heard of it, though.
Dr Berry, I like how you said to do the free things first and don't push products like others do.
pro trick : watch movies at Flixzone. I've been using it for watching all kinds of movies these days.
@Dax Beau yea, I have been watching on Flixzone for years myself :)
@Dax Beau yea, been watching on Flixzone for since december myself :)
Had insomina over 20 years and whenever I go on medication (always antidepressants with a sedative - never been prescribed sleeping pills) they always make it worse. Either throwing my sleeping schedule off completely and sleep through the day or like atm, sleeping 12-18 hours. Will start a proper human diet and implementing these steps you've mentioned here and hopefully come off the tablets.
Seems like everyone having trouble sleeping these days...too much stress in the world for sure. Thanks for all your good tips!
O yes I agree with you completely mostly with this coronavirus pandemic it has caused us to much stress
Try listen music in my channel. To sleep better.
Unplug router. Put phone on airplane mode.
Sun? It's December in British Columbia. We barely see the sun in winter in the Okanagan.
Instead of laptop in the evenings I started listening to podcasts instead so no blue light and that helped alot x
Oh my goodness i have a lot of things to change.
Much more than I thought.
I'm a retired railroad locomotive engineer (train driver). Back when I was still working for the railroad several years ago, getting a decent night's (or day's) sleep was a rare event due to your constant changing of work schedules working day shifts, afternoon shifts and night shifts. Now, I sleep pretty good, but your suggestions here will be followed to improve my sleep even more. Thanks for sharing!
@pete w Yeah, I hear you fellow railroader and train driver!
I have been having trouble sleeping since I started the keto diet. I will be trying all 15 of these tips. Thanks Dr👍🏾
I have used a plain old box fan for 35+ years because my then husband needed the air circulation. Now I am so attuned to the white noise that if the fan goes off in the night for some reason, it's just like an alarm clock-I am awake! I already use most of the tips you listed, and I normally sleep quite well.
My problem is adrenal fatigue and I get a second wind in the evening. It's a real battle to wind down, but I will try these tips. Thank you Dr. Berry! Yes to Melatonin!
Me too! 2nd wind. It's crazy!
I do all the things you are talking about on my report. I still have sleep trouble.
I have atrial fibrillation and have just started to follow your videos- doing carnivore. Hoping to cure myself. Sleep has improved.
Try listen music in my channel. To help sleep better
Have been taking medfor atrial fibulation for 4 years, after keto carnivore for 8 months weaned off medication and no effects. Did it over weeks missing a day then 2etc.
Another tip (sorry if its not correct but it works for me)
Sitting next to a camp fire for a lil while at night has always made me sleep better...
Lately iv been getting 30mins direct sun exposure with coconut oil every day.. and making a little fire at night about 3 times a week just for social family gatherings... it makes me so tired by like 10pm
Are you a real life hobo?
I'm watching this when I should be sleeping 😂
Me too, my cable went out and, well here we are!
😂 Golden!
@@skylarbix7912 +a+
Yes
😂😂😂
White noise while sleeping helps me a lot! I use that every time I either sleep at night or even if I take a nap in the afternoon.
Thanks so much! I’m so glad you talked about this subject, Dr. Berry! I’ve dealt with frequent bouts of insomnia in my adulthood, and have tried many of these things you listed-but not ALL of them at the same time! So, this is a wonderful blueprint for lasting success. BUT, I would add one more thing, after finding out how much the EMF/RF output of so many of our electronic devices has apparently also been affecting me. They don’t seem to bother my husband, but they certainly play havoc with my sleep pattern. We live between several military bases, and our bedroom is “loaded” because of my hubby’s C-pap and Oxygen machines, as well as an air conditioner right now, electric baseboard heaters during the winter, electrical sockets on each side of our bed’s headboard, an electric clock, and my cellphone playing white noise rain sounds every night. Yikes! I didn’t know about that issue until recently, and added small EMF/RF protection stickers to all of those things a few days ago. FINALLY, I have slept well every night since, which had been only an occasional experience before! I will now be combining together every one of the 15 steps you outlined, and KNOW it will help immensely in me getting the deep sleep my poor body desperately needs. Thank you forever!
P.S. I forgot to mention earlier, that I got an EMF/RF meter on Amazon, after reading about the health issues they can cause some people, and found out what was going on with all the electrical stuff in our bedroom. I’ll check the rest of appliances in the house also, but it’s what was going on with RFs, especially in the bedroom, that was the most concentrated and apparently part of my insomnia triggers. I don’t know what your opinion of this is, but with the vast explosion of electrical devices and radiowaves of all kinds in a little over a century, I’m fairly certain that it has been causing all kinds of issues in our bodies that our ancestors never had to deal with!
Try listen music in my channel. To sleep better.
5G will kill us all that's for certain. I too can't sleep with any electronic devices near by.
@@1yoan3 I can't believe all the 5G monstrosities going up, and people just don't say anything. I guess they think it just means their gaming and downloading will be faster.
Never heard of "Pink noise". And every time I used a noise machine it keeps me awake. But my husband loves them. I will have to try doing some of these things. Thanks!!
Great Video.
I am thankful that someone email this video...who knows I've been taking amitriptyline for over 3yrs,I told my Doctor that I believe that the medication was giving me brain fogs.I am starting to feel addicted...I have just started to not take the medication twice and I feel so bad in the morning cause it seems I didn't really sleep well...
Thank you for the steps...feeling overwhelmed with Dr.s advice...
will durh Have you noticed an improvement with your sleep? I hope you are still off the meds. It can take quite a long time for meds to completely come out of your system. Even eating wheat products can take weeks, apparently, once you stop eating it.
I need this right now! I'm having a hard time sleeping. Thank you Dr. Berry!!!!
Try listen music in my channel. To sleep better.
Thank you..
I used to sleep well until I recently started keto, now I’m up several times during the night to go to the bathroom and when I am asleep I have strange vivid dreams so I wake up exhausted. I already do most of the things you recommend. It’s driving me up the wall.
I also have started to dream more, as I advance closer and closer to carnivore.
Dr Berry ty, so very much for you and Dr. Chaffee. You both are so genuine and truly just being informative, not trying to sell products to people. We have enough products and theories people are trying to sell us. I personally don't listen as soon as I hear someone trying to sell a product. Ty so much again!
I just moved to Alaska and the midnight sun is really doing a number on my sleep! We have black-out curtains and wear sleep masks, but when it stays light for 22 hours you just stay up! I lose track of time and suddenly realize it is midnight. Anyway, just a few weeks of not getting adequate rest does quickly catch up with you! Thanks for the great information!
Mark Sabo why does anyone move to Alaska? Strippers and salmon fishing?
@@derekhall1934 The beauty is a big factor. Also the "escaping" over populated cities. Plus there's a lot of military personnel up here.
I grew up in Alaska, so I can totally relate!
@@derekhall1934 Strippers?
Does it really stay light for 22 hours?
Been on carnivore since May 27th and went from 268 to 217. But I’m still waking at 0330 like clockwork every morning which is 1.5 hr before my alarm. This was happening before starting the PHD. I go to bed by 10p. Most of the time I don’t feel tired upon waking nor get sleepy during the day. I just figured it was me getting old (52) and will have to adjust the time I go to bed.
I cannot sleep so I would exercise until I am tire then sleeps comes so much better. Real good sleep suggestions. Thanks!
I have had poor sleep every single night of my life for many years now. I have followed all the tips (though I can't do the first-thing-in-the-morning sun because I'm up several hours before the sun is!). I live in south Florida, and as it is, even with my AC set at 76 it runs quite a bit. There is NO WAY I can get the temp in my room down to 69 degrees or less!
So I fall asleep easily enough, but I always wake up after a few hours both to pee and also because I am so thirsty I can hardly swallow. My eyes are often dry too. I keep hoping that if I do keto long enough (it's been 5 months now) that things in my body will correct themselves enough that this will get better. TY Dr. Berry for all your great videos!
Wendy Lachmuth how about using a sun lamp when you wake?
Hi, I have the same issues as well as the dry eyes. Did it get better ? Did you keep up the keto? I’m a beginner.
😊🌺
Apthena
Thank you, Dr. Berry, for all you are doing to enrich untold numbers of people's lives. I constantly share your videos. We need more genuinely personally invested doctors that truly care about their patient's well being to the point of self-education and non-reliance upon 'infallible', unquestionable Rockefeller/pharma guided dogmatic doctrine/practices.
Thank you very much Doc. Will start to implement these. 👍
My husband and I swear by the Homemedics sound spa. We have one on each side of the bed. We unplug them and take them on trips. I wouldn’t be able to sleep without it! Also, blackout curtains are the best!
I dozed off writing down your list of sleep helps , : ) just kidding. I will try your suggestions. My viewing this couldn't have come at a better time since I've been having sleep issues here lately. I go to bed a 11 p.m. after spending hours in front of my computer screen (my main source of entertainment) and then wonder why I'm consistently getting up between 3 or 4 a.m. and can't go back to sleep. I break all the rules you've laid out. I wind up getting up at 6 a.m. and downing two large cups of caffeine and then sit on my butt most of the day, since I'm over 70 and retired. Can doze off sitting in my recliner watching a favorite TV show or even watching one of your videos on the computer (it's not you, I'm a fan but it's the lack of sleep I'm sure) . I really like and appreciate your videos and have found them extremely informative and helpful and I will try your suggestions. By the way, I'm going to also invest in your book about what your doctors never told you. P.S. Just bought your book.
try podcasts at night instead of laptop
Great job
I live in northern Sweden so daylight in the morning is a bit of a laugh for most of the year. Same with darkness for the other half. My relatives didn't sleep in darkness and frankly, I sleep better during the lighter part of the year than the dark part. I work on the caffeine but I like it a bit too much to be able to do 6-8 hours before bed. I try to go for tea rather than coffee though in the afternoons. Same with the screen, when you work in front of a screen it is hard to block out blue light at dusk when dusk is in the early afternoon. I do have some positives: I rarely drink alcohol and the times I do, I tend to want to stay up a bit later than usual. I have a set bedtime. I don't eat after 8 o'clock at night. I use melatonin and magnesium. The fan part would not work, I absolutely hate that type of regular noise like fans, rain etc. when I am about to go to sleep. Low babbling talking is what works best for me.
Again, you are intelligent, simple, direct with easy to follow guidelines, which I am doing.
Hi Dr.Berry👋
This will come in handy for me! Thank you for all of the awesome topics you cover😊
Keto helped me sleep better.
Great tips! Thanks!!
And thank you for clearly identifying your videos when I shared them with loved ones!! So clever of you to prompt the receiving person to click and open clip. 👍🏼😊
Thank you Dr.! I started using a weighted blanket about ten months ago. I have a conventional weighted blanket for winter time and a large-open-weave for the warmer months. I have noticed an improved quality of sleep since using them.
Try listen music in my channel. To help sleep better
Thank you
Thank you for your help and sharing your knowledge..I am so greatful to find your channel !
Thanks you for being you
I really like that the videos are getting better(video and content).
Might also just be metabolic, I was over exercising, under eating and not getting enough carbs which eventually lead to nutritional deficiencies etc (at the time thought I was being healthy)I was putting my body in a constant catabolic state which will cause the body to stay awake and alert, as it is meant to. Think about what you are doing and what messages you are sending to your central nervous system via the way you eat exercise and live...you might be putting your body in survival mode and your body is doing what its meant to be doing. I cut back and changed the way I exercise opting for more anabolic promoting activities with ample recovery time, ate more frequent balanced meals and also allowed myself to take naps. It has taken a long time for my body to balance out and recover, I now don't even need to bother with or think about any form of sleep hygiene, I get tired and sleep.
Problem is that I don't have air conditioning so I'm getting up at 2:30am so I can start work by 4-5am and stop before it gets too hot. Sun doesn't come up until after I've been working for a while. I do stop and go for an hour walk during my "lunch" break sometime between 7am and 10am (depends on how hot it is, earlier on hotter days). I'm going to bed at 6pm, so it's still light out and I need to have a fan at night so can't do black out curtains. I usually do an eye cover instead. In addition, I work out at 3am before work. Also, am I the only one that any kind of shower (hot or cold) wakes me up?
That's not to say they aren't good suggestions. They just assume people are working daylight hours and live somewhere where they can have their bedroom consistently in the 60s.
I guess my point is these aren't all easy for everyone. Sometimes tradeoffs need to be made.
I’m curious, where do you live?
I agree about the shower, having a shower before bed invigorates me! There isn’t a bath in my tiny bathroom.
@@wtglb Wisconsin. The getting up at "o'dark help me" is for the summer and because I'm working at home because of Covid-19 (work has air conditioning). I'll probably go back to a later schedule when it's consistently cooler out. However, in the winter it's still going to be dark when I get up...and I'm not going to go outside if it's subzero out. I deal better with cold than heat, but some Wisconsin winters get dangerously cold.
I cannot shower or take a bath before bed or I am wide awake for hours.
As for going out in the winter, suck it up buttercup ;) I take my toddlers out in the sub zero windy winter temps of ND in the mornings to help us wake up. Though I do wait until the sun is up because of tripping hazards.
@@TrekieGal my arthritic knees don't work very well in subzero temps and my usual reason for going out is a 45 - 90 minute walk.
I've had really good luck with 5htp. Am told its tryptophan, the same stuff in turkey that make you sleepy. Melatonin just didn't do much for me.
Thank you, Dr Berry!!! I utilize some of these but not all of them. I'll work on the remainder.
Try listen music in my channel. To help sleep better
Magnesium is the most helpful supp for sleep afaic. Tried melatonine and 5htp. Mag is the most helpful. EDIT: Apparently even one 100mg before sleep caused me irregular heart beats even though it had calming effect, i guess i was overdosing. so i stopped taking magnesium and heart beats are back to normal. I don't need magnesium - common sense. I' not really surprised because my diet is healthy. Maybe mind finding will help others.
Thank you Dr. Berry, I am hoping some of these things will work for me! I feel like I'm going crazy sometimes, from not being able to sleep!
Good video! My husband said that for me, there are 23 steps to a good night's sleep... 23 steps from my computer to my bed! LOL
Dr. Berry, thank you, I do need to try these. Also I have adrenal fatigue and have always felt tired for years. 5 years ago I took overdoses of pregnenolone prescribed by a holistic doctor, causing an adrenal crash and I have barely had a full nights sleep since. Eating keto gave me better sleep for several weeks, then I started moving to a carnivore diet, and my sleep is back to waking up all night long, sometimes with the usual “jitters” which I think are from high cortisol. Could it be that I need those few carbs in the keto diet?
Great advice about quieting down that active or anxious mind, and "getting lost".
Try listen music in my channel. To sleep better.
Me too
TY!
Thank you doctor.
Great! Very useful tips, easy to apply. 👍❗
Thanks for short to the point videos!
Thanks Dr. Berry where is the box breathing video? 😉
Wow, this was really good advice.
I just finished your book, a breath of fresh air! I've been out of work for months due to, well you know what. I'm now back working at night and man do I struggle sleeping during the day. Unfortunately living in West Scotland don't get a lot of sun. Really good tips, I'm overweight and I know what I gotta do now!
Thank you dr berry😁👍 ( lol, noises under covers. 🤣)
I listen to you religiously cause unlike most doctors you give ways of treating causes and not symptoms. Doctors seem bent on giving prescriptions for every I’ll. As if they get kickbacks.
In regard to how we “have lived for100,000s of 1000s of years” though, there are over 50 scientific proofs that the earth is indeed less than 10,000 years old.
I still love you though for what you do. Thanks
I would love to see your "50 Scientific proofs" that the earth is less than 10000 years old. Got any links to share?
Dr Berry, I'm in Tennessee also was wondering how close you are to me! I'm looking for a new dr. Can you tell me what city you are close to, and how do I get a hold of your office to get an appointment?
Thank you Dr. Berry. You're so kind to do all of this.
Try listen music in my channel. To sleep better.
$$
I have one... if you're struggling, try to get tested for sleep apnea. It can be difficult for some to get used to using a CPAP machine, but if it's set to the right pressure it will make a world of difference. I have central sleep apnea, which isn't very common. My brain doesn't send a breathing signal at times. Yeah, I was shocked, lol! I assumed it was being caused by the neuroimmune disease I have, but I've realized I might have craniocervical instability and/or tethered cord. Regardless of the cause, CPAP does help.
Some recalled!
We're getting into the warm weather here on the Gulf Coast so I'm getting up at about 4AM so my dog and I can do our morning 2-1/2 mile walk before it gets hot. Seems to help me sleep better at night than when I was just sleeping until I couldn't sleep anymore.
What tips can you give for night shift? Im a nurse that works 3-4 12 hour shifts a week. I feel awful on my days off because i try to do dayshift on those days.
Agree with cold shower. It certainly help s when weather is hot
So important for students at all levels.
These are all great things to do to help sleep. The only thing I would add is some ambient light before going to bed. A fire, or candlelight can help you relax. Sleep well. 😊😴
I have implemented the tricks years ago...the end of insomnia happened with c-pap (I already have a lung disorder) and use O2. The Magnesium (over a year ago) was one of the best things ever...the other stuff didn't do a lot for me, although I gave it all an honest try as my sleep doctor had me do these. They all help, but one of the best ones is put the electronics down and shut them off. We don't realize how truly addictive those devices are and if you don't do this, it will cry and scream for your attention.
I used to work graveyard at the post office. I always got a good night's rest!
🤗😉
L-Ornithine is helpful to me for insomnia in my latter years
Great sleep hygiene tips......I think this may help me even with my diagnosis of narcolepsy & sleep apnea......Thank you Dr. Berry!
Thanks doc this was helpful
Very helpful tips...thank you sir
From northeast India
How do you recommend we use the Magnesium drops. Consume 200 mg. added to a drink all day VS. take a full 200 mg. dose at bedtime?
OMG!!!
THAT'S SO ME
THANK YOU
Thank you for watching and sharing! Any ideas for future videos?
@@KenDBerryMD Dr. B Students especially athletes should adapt these habits. Topic: meditation as a long term health habit. Keep up the data driven scientific study topic . At 75 I never stop learning new things
I sleep better in the WINTER!! Here in Alaska we have DAYLIGHT all summer long, so far this summer has been really HOT here I have blackout curtains and a Fan but still hot and hard to sleep.
What are your thoughts on segmented sleep, a pattern that seems to have been common in pre-industrial times? Especially for retired folks who can set a more custom schedule. By segmented sleep, I mean going to sleep at 9-10pm, waking up naturally around 2pm and spending the time meditating/listening to sleep stories, and falling back to sleep around 4P for a few hours.
Biphasic sleep is a real thing, and is probably the natural sleep pattern for up to 20% of people
@ thank you for your response. I practice all the recommended sleep hygiene and have been frustrated that I still wake up after a sound sleep of 4 or so hours and it takes me some time to get back to sleep so I put on my blue blockers, fire up a sleep story or sleep meditation and eventually drift back to sleep. I am beginning to accept this as my normal pattern…this also helps with the sleep anxiety in the middle of the night! Funny thing is I have plenty of energy during the day but just worried after constantly hearing how important sleep is for health.
Dr. Berry I suffer from a hiatal hernia and started the carnivore diet this month December 2024 I have noticed the pain and nausea have subsided , I love to drink herbal teas what kind of tea would you recommend ? I drink chamomile tea and sometimes apple cinnamon tea are these ok to drink on the carnivore diet ?
It is nearly 2am in the early hours of morning and still wildly awake and yet I woke up yesterday at 7am. 🤤🤤😴😴🤳🤳🤳👀👀👀👁👁👁GOD help me to sleep please.
Great vid, sleep has been a problem for me for many years. Totally agree with all of your recommendations and woul only add that I have found that a 1/4 cup of sprouted pumpkin seeds about two hours before bedtime has mad a significant difference in my ability to sleep uninterrupted through the night six hours minimum. I’m 74 with health improvement daily thanks to your mentoring. All the best!
Are the sprouts fresh or dehydrated? Do you make a fresh batch of sprouted pumpkin seeds daily?
Everyone is different
@@mikayylaa22did you try the pumpkin seeds?
Do you have any videos where you talk about nocturia I suffer from this
I recently developed my own white noise in the for of tinnitus and it absolutely drive me insane. Oh God, I wish it would go away.
Would you please do a video about sunscreen? Do I really have to wear it? Thanks for all your hard work Dr. Berry. Thanks for reading, Carrie Spencer
Chemical sunscreens scare me. I know things are different now from when I was a kid in the 50's, but many sunscreens interfere with hormones. Glad you brought up this topic.
When I lived in Frace I'd just stay out of the sun between 11:00 And 4:00 pm. Never needed sunscreen.
Answer?
Thanks again Doc
Great tips! Just got your book delivered today..love it!
Right doc what your wify says that u snore..my husband also does and i get disturb when i tell him he says is it, i dont think...so i got the idea to use ear plugs..thanks for mentioning...
Is the Box Breathing Video linked here!?
Which link is for the box breathing? Am I missing it??
An eye mask is very helpful too, keeps me in the dark and at sleep all night long.
Great info going to try this ,thanks
What about decaf
Excellent tips.
Box breathing is also great to relieve stress & anxiety during the day too.
Inhale slowly to count of 4. Hold breath to count of 3. Exhale slowly to count of 4. Hold breath to count of 3. Repeat 4 or 5 times.
Thank you for sharing this important information with us all. Take care & stay safe too everybody. 😷❤🙂🐶
I do a count of 4 in through the nose, 7 second pause, 8 second exhale with pursed lips. I do it in pace with my steps while walking the dog.
I can’t get link for magnesium to work. Which one do you recommend?