How to Fall Back Asleep RAPIDLY (Even at 2AM)

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1:00Today we're going to talk about 27 genius ways to get back to sleep in the middle of the night. I've had literally almost every single problem with sleep over the years, but there's one thing that you need to know. The harder you try to go to sleep, the less sleep you're going to get, because as soon as you have to go to sleep and you put so much pressure on yourself to get to sleep, you're going to stir up cortisol. And I think for me, that was one big problem, because I was like, oh my gosh, I have to get to sleep. And I would stress myself out, raise cortisol, and then I'm like laying there all night. When you approach sleep, you have to do so with a very, very light touch, like you're not really trying. So I'm going to give you a lot of different techniques. Starting with number one, if your feet are cold when you are going to bed, you are going to interfere with the thermostat and your hypothalamus. Normally, when you go to sleep, the core temperature in your body, which should be 98.6, goes

2:00down to 98.5, 0.1 degree lower. And that signals a hormone called melatonin that says, okay, time to go to sleep right now. But if your feet are cold, you're going to get mixed messages, and the temperature and the whole body won't go down, and you're going to have a harder time going to sleep. So yes, you want to keep the room cooler. You want to have less blankets on your whole body, but you want to keep your feet warm at all times when you go to sleep, whether it's socks or a blanket on your feet. I use a blanket, but I kind of keep a sheet on the rest of my body, and that's such a simple tip. Everyone can do it, and it really will help you go to sleep. Number two, sea salt before bed. So many people have this idea that too much salt is bad for them, and I know doctors have been telling people that for a long time, but we need a certain amount of salt. If we don't have enough salt, specifically sodium, what's going to happen is you're adrenaline hormone, and cortisol is going to go up.

3:06Why? Because there's another hormone involved that is like a hidden reason why a lot of people don't sleep, and it's a hormone called aldosterone. I'm not going to get too much into that. All you need to know about aldosterone is it helps you regulate salt and water, and fluid in your body. A lot of people going in the sleep, if they're low in sodium, we'll start having an elevated amount of aldosterone. That's going to trigger the flight or flight mechanism. Sometimes between two and three in the morning, just because you didn't have enough sea salt. We know a lot of people in the evening, they snack on chips, they're trying to get more salt, and they do sleep better because of the salt. What you need is the salt, but not the carbohydrate connected to the salt. So just try it. Just consume more salt in the evening, maybe even on your food, and watch how much better you stay asleep. It's quite interesting. I'm really excited to release this new product called Omega-3 Cald liver fish oil.

4:10Both fish oils and Cald liver oil have the DHA and EPA. Those are the Omega-3 fats. We also have to be aware of mercury, but the Cald liver oil is different because we're extracting from the fats, from the liver, there's no mercury that can attach to it. So if you wanted something to support a healthy heart and a healthy brain, you might want to try this Omega-3 Cald liver fish oil. Number three, nose breathing. Nose breathing restricts air into your body, and at first you might think, oh wow, I'm not going to breathe this much, I'm not going to sleep as much. But if you just take a look at someone who has anxiety or panic attacks and they're hyperventilating, they're hyperventilating because they have too much oxygen. It's called the bore effect. When you increase more CO2, it allows oxygen. Sear has all the best active and outdoor brands you need. From athletic stuff, like a full-court pickup game, swish to athletic-ish stuff. Like a half-mile stroll.

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6:12when you consciously breathe in a certain way, you're putting control also over your autonomic nervous system, but you're also allowing the oxygen to be maximized deep inside your tissues. And it's also a great way to get your mind off thinking about problems, which you don't want to do before you go to bed. All right. Number four, adrenaline and carbohydrates. When you are on a high carbohydrate diet, what happens is you raise your blood sugar and then insulin comes around and lowers your blood sugar. And then it comes up and it comes down. Over a period of time, you are going to have low blood sugar. And that's just simply because of how the hormones are going to then become more resistant, like insulin. And then you're going to end up with lower blood sugar right around two o'clock in the middle of the night. Now your body can't have that, okay, it doesn't like high blood sugar, it doesn't like

7:14low blood sugar. So it's going to release a hormone to mobilize more glucose and sugar. What hormone is that adrenaline actually in cortisol, both of them. These are stress hormones that are counter regulatory hormones that are there to help stabilize the blood sugar and bring it up. So at the top end, pushing it down is insulin, but the bottom end, we got adrenaline in cortisol. So a lot of people who have not adapted to ketones because they're eating too many carbs have this problem sleeping at night because the blood sugar is so low, you have these other hormones kicking in there and then stabilizing the blood sugar and raising the blood sugar and releasing sugar from your liver, but it's going to weaken you up. So in other words, you want to go low carb and get adapted to low carb to be able to have this stability through the whole night sleeping and keep the adrenaline low. I had this problem for many years. I had no idea what was causing it.

8:17Number five, body scan. This is another thing that is super easy, super powerful. So you're laying in bed and you start off with your head and you just start scanning your body all the way down, relaxing it, relaxing it, right? I kind of scan for tension. Sometimes I'll find tension in my upper back, sometimes in my chest, sometimes in my abdomen, I'll just consciously let go of those muscles. As I start from the top, working my way down through my arms, through my chest, through my midsection, my pelvis, through my lower back, through my thighs, my knees, my ankles, my toes, and I'm just consciously letting go of the tension, super effective and you should try it. It's quite interesting. It's a simple thing that everyone can do and what you're going to realize is that there's a couple errors of your body that you hold tension. Sometimes it's from the lower back, for me, or my upper back, but I'm constantly holding

9:19tension there without even being aware of it until I'm conscious of it because I kind of scanned through my body and then I just let it go. And then I actually can sleep a lot. Are you stuck staring at your W2? Are tax refund worries holding you back? You probably have FOMO. The fear of messing up. The fix? Using turbo tax on into a credit karma, they find every credit and deduction to help you get every refund dollar you deserve, or your money back. It's time to overcome your fear of messing up and get your taxes done right. We're filing today in the credit karma app. I'd better. Number six is eating earlier in the day. If you eat late at night, especially protein, boy, that's going to keep you up, especially if you're stuffed. So ideally, if you're struggling with your sleep, it would be really wise to eat the early

10:20dinner, like maybe three or four, four or 30, maybe even five o'clock. And then don't eat anything after that. You will find that you will sleep better just from that minor change of eating earlier. Number seven, snacking, especially at night, is going to lead to insulin resistance, which is then going to lead to a problem with urinating through the night, where so many people have this problem, and it's such an easy thing to fix. Men will think that it's their prostate. But in reality, if they just stop snacking, especially at night, what would happen? They would find that they would urinate less through the night. And there's other things that contribute to that, especially with the aldosterone salt thing right there. And you would think if I had more salt, I'm going to have more water, I'm going to peel that long. Actually, you're going to retain fluid all night long.

11:21If you took potassium, for example, before bed, that would not be good, because that's going to make you get up and urinate. But more sodium will help you retain the fluid, but the snacking is deadly. That will keep you up at night, urinating through the night, which is going to interfere with your ability to sleep. And then top of that, it increases that insulin problem. So it worsens the adrenaline. So when I talk about going on a low carb diet, I'm also talking about giving up the snacks and doing intermittent fasting. Both of those combined are the two most powerful things that you can do to create health. Number eight is something you probably already know about, you know, too much stimulants, like with coffee, with caffeine, or tea, or chocolate, can keep you awake at night, because the liver is supposed to break down this caffeine and these stimulants. But what happens if you're doing caffeine at lunch and after lunch and you liver might not have broken down all that caffeine, and then at night, you're not tired, okay?

12:26I consume a very small cup of coffee early in the morning, and then that's it, okay? So I don't have any more coffee, and I keep it small because I've used to consume pots of coffee all day long until late at night when I used to study in college, you know, at 12 o'clock midnight, and I was just filled with too much caffeine. So you just want to cut out those stimulants. All right, number nine, when you watch TV in the evening, if you do, really be selective of what movies you watch, because if the movie is too interesting, or involves action, or fear, or adventure, that's not good before bed. So dude, I do, I'll watch like a hallmark movie, which is completely the same boring theme over and over again, and the reason I do that is because I can go to sleep so fast,

13:27like throughout that show, it just kind of helps wind me down. Parallel with that, about two hours before bed, I have these blue blockers that also filter up green waves as well. So they're blue and green blockers. Both of these wavelengths can lower and suppress melatonin. And I've tried this back and forth. I'll wear those glasses for a period of time, and then I won't wear them. Boy, they really work. You should try it. They block certain light that interferes with melatonin. So that way, get in the game with the college branded Venmo debit card. Record your team with every tap and earn up to five percent cash back with Venmo stash, a new rewards program from Venmo. No monthly fee, no minimum balance, just school pride and spending power. Get in the game and sign up for the Venmo debit card at Venmo.com slash college card. The Venmo master card is issued by the bank court bank NA, select schools available, Venmo stash terms and exclusions apply at Venmo.me slash stash terms,

14:27max $100 cash back per month. When I go to bed, I have the highest amount of melatonin possible. So then that's a kind of a sleep pressure hormone that pushes you into a nice, wonderful sleep. And so I wear those glasses, despite how weird they look on me, I will wear them. Okay, number 11, EMF. What is EMF? Electromagnetic fields. And so this basically comes from cell phones, your Wi-Fi, your router in your house, computers, electrical cords, anything involving electricity is going to put off this electromagnetic field. It's kind of indiscible. You can get a little device to measure it. But I actually have a device. I went in my room and I started to identify EMF waves. And I found the back wall just gave off this EMF eight feet from the wall. And I was finally there's some wires that were crossing, creating a magnetic field, but I was

15:29being bathed in every night. And I didn't know that. And so what I would recommend that you do is you don't necessarily have to buy one of those devices, but just keep your cell phone, electrical devices as far away from you as possible. And also if you have a problem going to sleep, and this might be a complication for other people in the house, but if you could shut off the circuit breaker of electricity in your room, you are going to find that you're going to sleep so good. And I know it's kind of a pain in the butt to do that, but it really makes a huge difference. Okay, number 12, don't be watching the clock through the night. If you woke up, don't look over at the clock because then you're going to start thinking, okay? We want to not think when you're sleeping. And also turn all your notifications on your cell phone off, put it on airplane mode so you don't get anything coming through your cell phone. Very important. Because what's going to happen, you're going to look at that time and now you're going to be thinking about

16:30and you're going to be analyzing it. And that's going to stimulate cortisol because you do think about the purpose of the mind. The purpose of the mind is to solve problems because that is not going to help you rest. We want to rejuvenate. And there's a time and place for solving problems, but not in the middle of night. So we don't want to give your mind any problems to solve like, oh, it's two o'clock again, and I'm still not sleeping. Oh my gosh, what am I going to do? Etc. 13, I already mentioned this. The harder you try to go to sleep, the less you're going to go to sleep. So there's been some times in my life where I'm like, okay, I've got to go to sleep. I have to go to sleep. And then I'm laying there. I can't sleep because I'm trying to hard. So you really have to approach the sleep with a very carefree attitude like, all right, whatever. The more serious you are at trying to sleep, the more difficult it's going to be. Number 14 is consistency. I would go to bed at the same time every night. A good time for people to go to sleep is between 9.30 and 10.30. Okay, I go to bed like at 10.30 sharp every single night. And

17:39sometimes I go to bed a little bit earlier, but that seems to work for me. And we will talk about a little more about this a little bit later on, but consistency is very important. But realize this, if you're getting up one hour before the alarm clock and you're laying there, but you're not fully getting into a sleep, but you're resting, that is still valuable. That still counts for a certain amount of rest and rejuvenation. So even though you didn't get into a sleep, that rest can help you to a certain degree. So it's not a complete loss. Number 15, Ashwagandha. In the circadian wave of cortisol, it should be in theory at the lowest point at two o'clock in the morning. So if it's not, then we know we have a problem with cortisol. If you have a problem at two o'clock in the night, Xima is unpredictable, but you can flare less with Ebb glass. A once monthly treatment for moderate to superior Xima. After an initial four-month or longer dosing phase, about four and ten

18:41people taking Ebb glass achieved itch relief and glare or almost glare skin at 16 weeks. And most of those people maintain skin that's still more clear at one year, with monthly dosing. Ebb glass. Libri Kizumap LBKZ. A 250-milligram per 2-milliliter injection is a prescription medicine used to treat adults and children 12 years of age and older who weigh at least 88 pounds or 40 kilograms with moderate to severe Xima. Also called a topic dermatitis that is not well controlled with prescription therapies used on the skin or topicals or who cannot use topical therapies. Ebb glass can be used with or without topical corticosteroids. Don't use if you're allergic to Ebb glass. Allergic reactions can occur that can be severe. Eye problems can occur. Tell your doctor if you have new or worsening eye problems. You should not receive a live vaccine when treated with Ebb glass. Before starting Ebb glass, tell your doctor if you have a parasitic infection. Ask a doctor about Ebb glass and visit Ebb glass.lily.com or call 1-800-LilyRX or 1-800-545-5979. And you want to take a remedy to handle that. You would take that in the evening before bed. Number 16 is your pulse rate. If your pulse rate is too high, that's going to keep you from going

19:43to sleep. I mean, try to sleep when you just exercise. It's not going to work. So what controls the pulse rate? The autonomic nervous system. And there's a couple things that can mess that up. One is if you're deficient in vitamin B1 because you're eating too many carbohydrates, especially refined carbohydrates, your sugar. In my case, that was me because I would always have about a pint of Ben and Jerry's ice cream before bed. And that was just completely messing up by B1. And the potassium. If you're low on potassium, your pulse rate will go up. And just so happens that when you eat refined sugar and carbs, you lose potassium and B1. So taking the potassium during the day and B1 can actually help regulate your pulse rate. As an immediate thing, controlling your breathing can also bring down the pulse rate as well. Just breathing in slow and breathing out a little bit slower. I just want to mention pulse rate. There's one more thing about pulse rate. If you've ever heard about kombucha tea, it's an acid or outside of

20:45vinegar. And you consume too much of that. And you become too acid. Your pulse rate will also go up from that as well. That's just a side note that happened with me as well. Seventeen is brain cheddar. I used to have a lot of that thinking, thinking, solving problems all the time. I can't turn it off. That is a classic B1 deficiency. Usually because you're eating too much carbohydrate. When you eat a lot of carbohydrate, you start generating more lactic acid, which then will increase the pulse rate. And your brain is too excitatory. It's just like it's going too fast. Because you have too much glutamate. We need to increase the GABA. And by taking B1 before a bed, you can do that. But just to go through all the symptoms of a B1 deficiency, nervous tension, anxiety, trying to get oxygen, low tolerance for stress, hyper-sensitive to all of these things,

21:47neurologically. So B1 is so important in sleeping and also keeping your brain quiet. Just as a side note, B1 can't work without magnesium. So we want to add the magnesium in with the B1. And this is why I added number 20, which I'm going to get more into that. But magnesium glycinate, hands down, is the best magnesium to take for sleep because it has not just magnesium, but also glycinate, which is glycine, which increases GABA. And also glycine, down here, two grams of glycine will drop your temperature down to help you increase melatonin. So this is why glycine is good for sleep for various reasons. And you can get the glycine too from the magnesium glycinate, which you absorb like 80% of it. So I take it as a powder in the evening. It's just awesome for sleep. Okay, acupressure. I have a series of videos that cover certain parts of your

22:50body that tend to hold more stress than other parts because it's so important to know that to be able to extract stress from your body. I have a whole technique that works great. I've done it in practice for many years. I'll put the link down below of that video so you can watch it later, but it's super effective. Number 19 is a facial stretch. If you sit behind a desk all day long, or behind a computer, like I spend a lot of time, your posture, your body is going to go into this certain tension mode. And you're going to try to go to sleep after all day at a computer. You need to stretch and stretch the fascia, which is like all the outer covering connected tissue of the entire body. And it's a certain type of... You know you need fiber for a healthy gut, but do you actually know how to get it? Quaker has been serving up fiber since 1877, with over a hundred great tasting good source of fiber options to choose from. Whether you like old-fashioned oats, instant oatmeal, granola, or oatmeal squares. Quaker makes it delicious.

23:51So good. Get your fiber with Quaker. Shop Quaker's good source of fiber products at a store near you. Stretch that involves multiple joints at one time, because doing that will really take the stress out. Okay, I want to come back to this 20 magnesium cycle. You're going to have the lowest amount of magnesium in the early morning, which is interesting because it correlates to a lot of problems, health problems that occur in the early morning. Out of all the time periods during the 24 hour day, I'm going to list some conditions that have the highest incident of happening at that particular time. Heart attack, early morning, stroke, headaches, the dawn phenomena that incurs in the early morning, which is a high blood glucose because the liver is making too much sugar because you're either pre-diabetic or you have insulin issues. And then also arthritis, involving soft tissue calcification happens more in the morning as well. People are just

24:53stiffer in the morning. Every single one of those conditions is related to low magnesium. 21 is high intensity interval training that increases growth hormone. Growth hormone helps you sleep and then offset that with long walks and hikes in nature to reduce cortisol and get lots of oxygen. And also to use up some of the build up of energy that has built up in your body. So if you were an athlete at one time and then you don't use up that energy, you may have problem sleeping. So this is why regular consistent exercise is super important. 22, I mask at night. I wear these little, not goggles, but there is a little mask on my eyes to keep everything dark and then I also have ear plugs to lessen the sound. And this brings up another point with number 24. Sleeping alone. I will say this is very difficult for a lot of people because they are in relationships

25:54and their dog sleeps with them and if they have a couple dogs, oh my gosh, it's like a party all night long. And I've dealt with this for many years with people coming in with insomnia. It's not them. It's the other people are snoring or making noise. You just have to make the decision. Sometimes it's important to get a good night rest. And if you can avoid all this extra noise and sound, it might be worth it. But I will tell you, when I come to bed at night, my wife has a dog and the dog sleeps in the bed. My wife goes to bed before I do. So I come back in the room and I'm going to lie down. And the dog is Charlie's right in my space. And when I try to move him over, he's growling at me. So I have to go through the growling and I have to kind of gingerly kind of move him over. And then he's kind of too close to me. So I found a way to get Charlie off the bed. And so I'll take the blanket and I'll just cover him up. And then I'll just take the sheet, put it over me. And within about 10 minutes, he gets uncomfortable and gets off the bed and

26:58he sleeps on the ground. But animals can actually really keep you up, especially if they snore. Okay, I want to mention number 25, Elruder Eye is a type of a microbe that you can turn into a cultured yogurt type substance. And I've done videos on this and you can make it and take like two large tablespoons of this or even like a half a cup a day. And wow, will it help you sleep? And it lowers cortisol. So it's one of the best remedies for your gut that will help reduce stress. I've already mentioned the two grams of glycine that can lower your temperature. But let me just talk about number 27, the last one, which is light in the morning. If you can go outside when it starts to become daylight, the sun's rising and you allow some of this light, blue light to get into your eyes for about 20 minutes. That's going to greatly help put you on a circadian wave that will help you sleep at night and make you awake during the day. But if you can't do that, there's certain

28:04glasses that you can buy that have the blue light. There's certain lights that you can get to give you that light in the morning for 20 minutes to help you reestablish the circadian rhythm because it's all controlled by a light and dark cycle. Now, I've given you a lot of tips, but there's one area right here, number 18, acupressure, that I think everyone needs to thoroughly learn these pressure points because I do them every single night. It's like a lifesaver if you're stressing, you need to go to sleep fast. I did in practice for 30 years. I show you how to apply this. And I'm going to put this video right now right here, check it out, and then apply it. And then write down your success stories on the bottom of this video in the comment section. Watch this right now. This episode is brought to you by Athletic Brewing Company. No matter how you do game day, on the couch, in the crowd, or manning the snack table, Athletic Brewing fits right in.

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