Want to fall asleep quickly? First, rule out the "sleep disturbances" in your body.
Dr. Berg points out that many people's insomnia is not caused by psychological stress, but by an imbalance within the body. He lists eight common causes:
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1. Excessive exercise – Too much high-intensity training will cause adrenaline to be secreted continuously, preventing the sympathetic nervous system from relaxing; twice a week is recommended.
2. Overheated room – The ideal sleep temperature is slightly lower than body temperature, which helps promote deep sleep.
3. Vitamin B1 deficiency - Excessive carbohydrate intake or long-term stress can deplete B1 , making it difficult for the nerves to calm down; supplementing with B1 before bed can significantly improve the speed of falling asleep.
IV. Gut Microbiota Imbalance – Gut health is closely related to sleep quality. Consuming probiotic drinks such as kefir can not only regulate the gut but also supplement calcium to promote sleep.
5. Low or high insulin levels – Low insulin levels can hinder the conversion of tryptophan into melatonin; those on a ketogenic diet can eat a small amount of berries before bed to slightly increase insulin levels and help them fall asleep.
6. Insufficient sodium intake – Prolonged fasting or a low-salt diet can easily lead to over-excitation of the nervous system. Adequate intake of natural sea salt during the day can help balance body fluids and relax the body.
7. Excessive caffeine intake – Even tea-based drinks may contain caffeine, which can disrupt sleep rhythms.
8. Adrenal fatigue – Excessive stress can disrupt the secretion of sleep hormones, making it difficult to fall asleep at night.
Scientific breathing techniques: Synchronize the brain and heart into sleep mode
After understanding the patient's condition, Dr. Berger recommended a "scientific sleep breathing technique." This technique can regulate the autonomic nervous system, synchronize the heartbeat with breathing, and induce a deep state of relaxation.
The steps are as follows:
- Inhale through your nose for 5.5 seconds .
- Exhale slowly through your nose or mouth for 5.5 seconds .
-
Maintain this rhythm, approximately 5.5 full breaths per minute .
This rhythm naturally stimulates the parasympathetic nervous system, promoting the coordination of blood pressure, heart rate, and brain waves, allowing the body to enter a calm state within minutes.
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The key to restoring natural sleep: balance, not medication.
Dr. Berger emphasizes that the root cause of sleep problems is not a lack of medication, but rather an imbalance between bodily systems. When we restore coordination between nutrition, the gut, and the nervous system, and combine this with the correct breathing rhythm, the body can relearn to "fall asleep naturally."
YouTube source: https://www.youtube.com/watch?v=EowyUA1QRKA&list=PLlWQQPXW0GbzIXpSEiG6EUMK0r-iyAYJ8&index=27
YouTube Column: Dr. Berger's Chinese Health Knowledge
