Dr. Eric Berg points out that true energy doesn't come from coffee or supplements, but from "delta wave sleep" during deep sleep . If you feel tired every day, can't sleep well, wake up early in the morning, wake up at night, have a fast heartbeat, and your mind is constantly racing, here is a complete sleep repair strategy to help you reboot your body's battery .
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🧠Sleep cycles and optimal sleep time
· Each night consists of approximately four 90- minute sleep cycles → including light sleep, deep sleep, and rapid eye movement ( REM ) sleep.
· Best time to fall asleep: 10:45 pm to 11:00 pm → Capture the first wave of sleep rhythm
· Missing the first wave may mean waiting for the next, leading to the phenomenon of "being more energetic at night."
· Sleep is regulated by a brainstem-controlled "switch" plus an internal clock (suprachiasmatic nucleus) → and is affected by light and darkness.
🌊Benefits of Deep Sleep ( Delta Wave Sleep )
· Increase growth hormone → repairs muscles, fights aging, and reduces fat .
· Strengthen the immune system → fight viruses and repair cells
· Helps the brain eliminate waste → Improves memory and concentration
· Insufficient sleep → strenuous exercise is not advisable, otherwise the heart will be under too much strain.
😵Common Sleep Problems and Their Causes
| Sleep problems | Possible reasons | Suggested improvement methods |
| Difficulty falling asleep | Deficiency of calcium, magnesium, and potassium | Eat more vegetables and supplement minerals |
| Woke up at 2 a.m. | High levels of cortisol | Support adrenal glands and reduce stress |
| Frequent urination at night | Insulin resistance | Controlling blood sugar and improving insulin sensitivity |
| Still tired after waking up | Mineral deficiency, insufficient vegetables | Consume 7–10 cups of vegetables daily |
| My heart is beating fast, I can hear my heartbeat in my ear. | Low potassium, high insulin | Control blood sugar, supplement potassium, and reduce processed foods. |
🍽️The Key Relationship Between Diet and Sleep
· Don't eat too much protein at dinner → Protein is stimulating and can make you more alert.
· Eat salad first, then main course → reduce protein intake and feel full naturally.
· Avoid late-night snacks, junk food, and sugary foods → Increase insulin levels → Make it harder to fall asleep
· Dinner should include enough fat and vegetables → to provide potassium and a feeling of fullness, reducing nighttime hunger.
☕ Precautions regarding caffeine and stimulants
· Coffee : One cup per day, morning only
· Tea and chocolate : Contain stimulants; excessive consumption can affect sleep.
· Sugar : Increases insulin levels → Decreases potassium levels → Increases heart rate → Makes it difficult to fall asleep
🏃♂️ Exercise and sleep balance
· Overtraining (such as CrossFit ) → Insufficient recovery time → Decreased sleep quality
· Recommendation: Interval training + walking on rest days → helps the body recover and lowers heart rate
· Walking + connecting with nature → the best way to help you sleep, especially suitable for urban dwellers.
🌿Additional sleep aid suggestions
· Natural sleep supplement : Contains herbs and nutrients, supports adrenal glands, and contains no melatonin .
· Stress reduction and exercise : release cortisol and improve sleep quality
· Quit smoking and drinking : Smoking and alcohol can accelerate skin aging and disrupt sleep rhythms .
🧾Conclusion: Stop relying on supplements to stay awake; true health comes from sleeping well.
Hong Kong people lead fast-paced, stressful lives with insufficient sunlight and unbalanced diets, making sleep quality crucial for energy and health . Starting today, cultivate an early-to-bed habit, enjoy a vegetable salad, and engage in a walk to establish a healthy foundation for your body !
Don't be trapped by the myth that "less sleep is enough." True health comes from knowing how to sleep, how to eat, and how to rest! 💪🛌🥬
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YouTube source: https://www.youtube.com/watch?v=nwkeZl33IrY
YouTube Column: Dr. Berger in Chinese Health knowledge
