5 Foods That Improve Sleep Quality

Are you having trouble falling asleep and staying asleep? Try these 5 foods to improve your sleep quality tonight!

DATA:

0:00 Introduction: Tips for better sleep
0:30 Optimizing melatonin
5:26 5 foods for good sleep
7:38 How to sleep better using breathing techniques

In this video, I’m going to tell you how to improve your sleep quality for your best, restful sleep. To do this, you need to optimize the hormone melatonin. Boosting melatonin is great for better sleep, but you also want to avoid the things that inhibit melatonin.

If the temperature is 75 or warmer in your room when you sleep, you will have significantly lower melatonin. Keep the temperature between 60 and 69 to optimize melatonin for your best sleep.

Sleeping after consuming a large meal can interfere with your sleep. If you’re doing intermittent fasting, try having your first meal at breakfast and your last meal at lunchtime.

Avoid blue light in the evening because it suppresses melatonin. Try increasing sun exposure during the day, which provides vitamin D and also helps build up melatonin.

EMF waves, caffeine, nicotine, alcohol, medications, high-carb diets, and exercise before bed inhibit melatonin. Avoid these things for better sleep.

Try these 5 foods to boost melatonin and improve sleep quality:

1. Tart cherries contain melatonin and tryptophan, which turns into serotonin and then melatonin. Research has shown that tart cherry consumption increases sleep for some people by 84 minutes!

2. Kiwis contain serotonin, a precursor to melatonin. One study found that people who consumed 2 kiwis per day for 4 weeks had a significant improvement in quality of sleep, length of sleep, the time it takes to fall asleep, and the feeling of being refreshed upon waking.

3. Fatty fish like salmon, tuna, and trout boost melatonin.

4. Kefir is similar to yogurt but has even more microbes. Try blending it with berries, which are rich in polyphenols for better sleep.

5. Sauerkraut contains microbes and tryptophan to help improve your sleep. Cabbage also increases the neurotransmitter GABA, which helps calm you down.

Focusing on slow breathing through your nose can also improve sleep.

Dr. Eric Berg DC Bio:
Dr. Berg, age 59, 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.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope this helps you boost melatonin and improve your sleep. I’ll see you in the next video.

[johnkerr]

TY! 1/ cherries, 2/ kiwis, 3/ fatty fish, 4/ kefir/yogurt, 5/ berries, 6/ sauerkraut. Temp <75 F, no blue light/EMF, no caffeine, no carbs.

[nokwandacele]

The consistency, the transparency, the creative thumbnails, the dry jokes, the genuine interest in people's health and getting straight to the point👌🏾. Thank you for all you do, Dr. Berg🙌🏾❤️

[fidelcatsro]

Dr Berg notes
He tells you how to improve your sleep quality for your best, restful sleep. To do this, you need to optimize the hormone melatonin. Boosting melatonin is great for better sleep, but you also want to avoid the things that inhibit melatonin.

If the temperature is 75 or warmer in your room when you sleep, you will have significantly lower melatonin. Keep the temperature between 60 and 69 to optimize melatonin for your best sleep.

Sleeping after consuming a large meal can interfere with your sleep. If you’re doing intermittent fasting, try having your first meal at breakfast and your last meal at lunchtime.

Avoid blue light in the evening because it suppresses melatonin. Try increasing sun exposure during the day, which provides vitamin D and also helps build up melatonin.

EMF waves, caffeine, nicotine, alcohol, medications, high-carb diets, and exercise before bed inhibit melatonin. Avoid these things for better sleep.

Try these 5 foods to boost melatonin and improve sleep quality:

1. Tart cherries contain melatonin and tryptophan, which turns into serotonin and then melatonin. Research has shown that tart cherry consumption increases sleep for some people by 84 minutes!

2. Kiwis contain serotonin, a precursor to melatonin. One study found that people who consumed 2 kiwis per day for 4 weeks had a significant improvement in quality of sleep, length of sleep, the time it takes to fall asleep, and the feeling of being refreshed upon waking.

3. Fatty fish like salmon, tuna, and trout boost melatonin.

4. Kefir is similar to yogurt but has even more microbes. Try blending it with berries, which are rich in polyphenols for better sleep.

5. Sauerkraut contains microbes and tryptophan to help improve your sleep. Cabbage also increases the neurotransmitter GABA, which helps calm you down.

Focusing on slow breathing through your nose can also improve sleep.

Thank you Dr Berg!!
😺👍

[divyareddy]

tarr cherries
2 kiwis a day
fatty fish
unflavoured organic kefir

[theonehappyorc]

Ahaha, that thumbnail.
Doctor, thank you again for the info. I am in remission from my heart sickness now, I've lost 30 kg of weight, I am no longer losing conciousness from arrythmea, it became rare now.
I really think that you're life savior. I would love to meet you some day and bring my thanks personally!
Thank you, keep doing what you doing!

[Alamin_USA_Barisal]

One handful of blueberries before bedtime giving me better sleep, thank you Dr Berg

[Milan]

There was a 7 month period of time when my family and I moved back to the US from living in Costa Rica for 3 years that I could not sleep. I tossed and turned all night. It was driving me nuts. I came across a documentary about grounding ourselves on the earth. I used an old speaker wire with a large washer attached at one end that I put under my waistline when I went to sleep. The other end was attached to the cold water pipe under the bathroom sink effectively grounding me. This was the very first night I was able to sleep for 4 hours straight. At this point I actually bought a tri-meter, exactly the one you showed in this video and found out that if I put my bed in the middle of the room away from the walls with all the wiring causing dirty EMF's and got rid of a metal night stand that it was similar to wearing the wire under my shorts waist. I was back to getting sleep. There was a period that I started to have problems sleeping again, so I got the tri-meter out and checked and our whole house of emf's increased. The transformer on the pole in the neighbors yard was going bad I figured, because once it blew and they replaced it, the excessive dirty emf's disappeared. Smart meters actually increase the totally dirty EMF's in your house by 3-4% I learned. We have since opted out of all of them. I also still have mercury fillings in my mouth effectively making me a stronger antenna and receiver of emf's. Out of desperation I was driven to look for answers and I found some. I don't have them all, but the system that subjugates us all knows how we are effected by dirty emf's including microwave communications. Thanks Dr Berg for all you do. My daughter and I have been following you on youtube for a couple years now and love what you bring to light.

[BreatheTheMatrix]

Kiwis is a food everyone should be eating, so many benefits from them.

[kathimedalaleman]

Hello Dr,
My name is Kathi, I live in Indonesia,
I’m struggling with insomnia the last year, im not able to sleep without medication and i really hate that.
I’m so grateful for your videos 🙏

[tbascoebuzz]

I’m 73 and have developed insomnia since going through my menopause phase. Lowering the temps, wearing a black-out eye mask and having a weighted blanket over my lower body helps surprisingly a lot. I also take magnesium L-threonate AND magnesium glycinate an hour before bed. I still don’t fall asleep quickly, but the fact that I’m sleeping 4-5 hours at all is huge.

[raymasraymas]

Dude! You have a global following. I actually wrote a university Masters level paper in the UK about the independence of channels like yours being paramount to health education. Please can you also provide temperatures in Celsius? Perhaps in the subtitles?

[uzumakiedits]

Praise God! I’ve been struggling and I put lavender on my pillow last night to help. Well it didn’t quite help. So happy for this video Dr. Berg! You somehow always know what we need 😊

[richardfiennes]

You have forgotten the benefits of eating a banana about half an hour before bed. Rich in potassium and magnesium, which promotes good sleep.

[Mastervitro]

Also the habit of only using the bed and bedroom when you actually sleep helps.

[oiputthatback]

For me it’s this. Prayer.. cherries and camomile tea. That’s it.

[a.williams]

Watching this while sunbathing. This is amazing helpful advice and consuming kefir half an hour before bedtime works. Thank you, Dr Berg 🌞

[joec]

Dr. Berg saving lives one video at a time.

[avayu]

I now put away my iPhone and screens not in my bedroom and go to bed before 12am. Waking up feeling awesome! Workout and eat well. Thank you Dr Berg for all your helpful tips!

[dfpfqrk]

He speaks in such a respectful way, without any judgment to people. Love Dr. Berg

[Brice]

I work night shifts and my body waking up with stress (feels like thorns from my lower back-up past my neck to my face) is DRAINING. These videos on sleep are slowly helping me and would love to see more

Thank you Dr. Berg