This is what’s secretly ruining your sleep at night…
And how to finally fix it:
THREAD 🧵
And how to finally fix it:
THREAD 🧵
Most people focus on diet, supplements, or workouts. But if your sleep is broken, none of it works the way it should.
Sleep is when your brain detoxifies and your hormones reset.
Here are 8 simple ways to fix your sleep naturally.
Let’s start with one of the most overlooked:
Sleep is when your brain detoxifies and your hormones reset.
Here are 8 simple ways to fix your sleep naturally.
Let’s start with one of the most overlooked:
1/ Stop eating late
Late-night eating spikes insulin and stresses digestion.
This keeps your body in an alert state.
For deeper sleep, finish your last meal around 4–5 PM.
Avoid snacks and refined carbs at night.
Late-night eating spikes insulin and stresses digestion.
This keeps your body in an alert state.
For deeper sleep, finish your last meal around 4–5 PM.
Avoid snacks and refined carbs at night.
2/ Balance blood sugar & support B1
High-carb diets deplete vitamin B1.
Low B1 can make you feel wired, anxious, or restless at night.
Go low-carb, try intermittent fasting, and replenish B1 through food or supplementation.
High-carb diets deplete vitamin B1.
Low B1 can make you feel wired, anxious, or restless at night.
Go low-carb, try intermittent fasting, and replenish B1 through food or supplementation.
3/ Boost gut health for melatonin
Melatonin is made from serotonin, and 90% of serotonin is made in your gut.
Support it with fermented foods like kefir or L. reuteri yogurt.
These probiotics help regulate your sleep cycle naturally.
Melatonin is made from serotonin, and 90% of serotonin is made in your gut.
Support it with fermented foods like kefir or L. reuteri yogurt.
These probiotics help regulate your sleep cycle naturally.
4/ Set up a sleep-friendly room
Your room should tell your body it’s time to sleep.
Keep it cool, dark, and quiet. But not completely silent.
Total silence is unnatural. Gentle background noise can help your brain relax.
Add plants for oxygen. Warm your feet if they get cold.
Your room should tell your body it’s time to sleep.
Keep it cool, dark, and quiet. But not completely silent.
Total silence is unnatural. Gentle background noise can help your brain relax.
Add plants for oxygen. Warm your feet if they get cold.
5/ Reduce blue light at night
Screens and LED lights block melatonin and keep your brain alert when it should be winding down.
Use warm lighting in the evening.
Go outside at sunset to get natural infrared light that helps you relax and prepare for sleep.
Screens and LED lights block melatonin and keep your brain alert when it should be winding down.
Use warm lighting in the evening.
Go outside at sunset to get natural infrared light that helps you relax and prepare for sleep.
6/ Avoid alcohol and caffeine
Alcohol may make you feel sleepy, but it disrupts deep, restorative sleep.
Caffeine lingers in your system and can keep you wired for hours.
For better rest, avoid both in the afternoon and evening.
Alcohol may make you feel sleepy, but it disrupts deep, restorative sleep.
Caffeine lingers in your system and can keep you wired for hours.
For better rest, avoid both in the afternoon and evening.
7/ Stretch & breathe to relax
Tension in your back or abdomen activates stress hormones.
Use gentle stretches and nasal breathing to calm your system.
Breathe in slowly through your nose.
Exhale even slower.
Tension in your back or abdomen activates stress hormones.
Use gentle stretches and nasal breathing to calm your system.
Breathe in slowly through your nose.
Exhale even slower.
8/ Replenish your minerals
Low sodium raises cortisol. Low potassium raises heart rate.
Magnesium deficiency leads to cramps, tightness, and anxiety.
Start your day with a pinch of sea salt.
End your night with magnesium glycinate in warm water.
Low sodium raises cortisol. Low potassium raises heart rate.
Magnesium deficiency leads to cramps, tightness, and anxiety.
Start your day with a pinch of sea salt.
End your night with magnesium glycinate in warm water.
Sleep is not just rest.
It’s when your brain repairs, your hormones reset, and your immune system recharges.
Fixing it could change everything.
Watch this video to learn exactly how I fixed my terrible sleep:
It’s when your brain repairs, your hormones reset, and your immune system recharges.
Fixing it could change everything.
Watch this video to learn exactly how I fixed my terrible sleep:
A bit about me:
I’m the creator of Healthy Keto® and Intermittent Fasting protocols, helping over 100M people make healthier choices.
Follow me @dr_ericberg for more evidence-based insights to improve your health and longevity.
I’m the creator of Healthy Keto® and Intermittent Fasting protocols, helping over 100M people make healthier choices.
Follow me @dr_ericberg for more evidence-based insights to improve your health and longevity.
Thank you for reading!
What is one key takeaway you gained from this thread? Share it in the comments below.
If you have any health questions, feel free to ask. I read every comment and often use them to create future content that matters to you.
What is one key takeaway you gained from this thread? Share it in the comments below.
If you have any health questions, feel free to ask. I read every comment and often use them to create future content that matters to you.
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