Episode Details

Are you exhausted every day, even after sleeping 8 hours? Discover how to sleep better with proven deep sleep tips that help to improve sleep quality naturally so you can stop waking up tired.

0:00 Why am I still tired after sleeping 8 hours?
0:48 Temperature and sleep quality
1:49 Core body temperature sleep tips
2:40 Light and sleep
4:37 Snacking before bed
5:25 Natural sleep remedies
8:21 Early morning sun exposure
8:54 More deep sleep tips
9:20 Nasal breathing for deep sleep
9:50 The benefits of better sleep

🌟Take the 2-minute Health Lever Quiz: https://drbrg.co/4fvD3lb

Learn more about supporting deep sleep so you can wake up feeling refreshed:
▶️ https://www.youtube.com/watch?v=8hqOmd7GGGY
▶️ https://youtu.be/ZKAH3GGq2cg
▶️ https://youtu.be/xyBOSZVKpNM

Want to dive deeper? Check out this article on the connection between sleep and vitamin D:
https://drbrg.co/4yfCzXV

Just so you know, my full line of high-quality supplements is available on Amazon — search Dr. Berg Supplements.

Sleep quality is just as important as the number of hours you sleep. Light, sound, air quality, temperature, and what you eat before bed all affect your sleep quality.

As you fall asleep, your core body temperature naturally drops by 2–3 degrees. Keeping your bedroom between 60–67°F can support this natural cooling process, making it easier to fall asleep and stay in a deep sleep.

Dim the lights 2–3 hours before bed, avoid blue light and LED lights in the evening, and eliminate small light sources in the bedroom. These simple changes can help improve sleep quality.

Snacking before bed can spike blood sugar and contribute to blood sugar fluctuations throughout the night, making it harder to get restorative sleep.

The benefits of deep sleep include better memory, improved brain waste removal, increased growth hormone, stronger immune function, and more stable blood sugar, all of which can help you stop waking up feeling tired.

DATA:
https://journals.physiology.org/doi/full/10.1152/japplphysiol.01413.2009
https://pmc.ncbi.nlm.nih.gov/articles/PMC6295443/
https://pmc.ncbi.nlm.nih.gov/articles/PMC12412596/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4397399/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10594521/
https://www.sciencedirect.com/science/article/pii/S0360132323011459

Dr. Eric Berg D.C. Bio:
Dr. Berg, age 61, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.

Follow Me On Social Media:
YouTube: https://www.youtube.com/@Drberg/

YouTube Shorts: https://www.youtube.com/@UCpWhiwlOPxOmwQu5xyjtLDw

Keto Recipes: https://www.youtube.com/@drbergketorecipes

Facebook: https://www.facebook.com/drericberg

Instagram: https://www.instagram.com/drericberg/