We're sunsetting PodQuest on 2025-07-28. Thank you for your support!
Export Podcast Subscriptions
cover of episode How to SLEEP 8 Hours Straight: Wake Up Refreshed

How to SLEEP 8 Hours Straight: Wake Up Refreshed

2025/7/2
logo of podcast Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
AI Deep Dive AI Chapters Transcript
People
讲
讲者
Topics
讲者：我认为，拥有良好的睡眠对于整体健康至关重要。无论你采取什么饮食、补充剂或运动方式，如果睡眠不好，一切都将徒劳。睡眠的主要功能之一是帮助大脑排毒。当我睡眠不足时，我能明显感觉到大脑功能下降，思维变得迟钝，就像大脑中毒了一样。因此，我强调优化睡眠的重要性，并提供一系列方法来改善睡眠质量。我建议从饮食入手，避免睡前摄入精制糖和垃圾食品，尽量在下午四五点左右吃完最后一餐。此外，我还提倡间歇性禁食和低碳饮食，以减少夜尿问题。同时，我也建议大家减少炎症食物的摄入，并注意补充维生素B1。除了饮食，睡眠环境也很重要。我建议将卧室温度控制在65到68华氏度之间，保持黑暗，并注意脚部保暖。此外，睡前避免接触蓝光，多接触红外线也有助于睡眠。我还强调了放松技巧的重要性，如睡前拉伸、按摩背部和脑干等。最后，我也提到了补充剂的作用，如镁、洋甘菊茶等，以及精油的使用方法。总之，我认为优化睡眠是一个综合性的过程，需要从饮食、环境、放松技巧和补充剂等多个方面入手，才能达到最佳效果。

Deep Dive

Chapters
This chapter explores the strong link between diet and sleep quality. It emphasizes avoiding late-night snacks, refined sugars, and inflammatory foods for better sleep. The importance of intermittent fasting and a low-carb diet for managing nighttime urination is also highlighted.
  • Avoid late-night snacks and refined sugars
  • Eat earlier in the day (last meal around 4-5 pm)
  • Intermittent fasting and low-carb diets can help with nighttime urination
  • Inflammatory foods like grains can disrupt sleep
  • High carbohydrate diets increase the need for vitamin B1 to reduce anxiety and tension

Shownotes Transcript

Sleep detoxifies our brains! Refined sugars, junk food, and late-night snacking can interfere with sleep. If you want better sleep, eat earlier in the day. For the best sleep, have your last meal around 5:00 p.m. If you're waking at night to urinate, intermittent fasting and a low-carb diet can help.

Inflammatory foods, such as grains, can also interfere with your sleep. High carbohydrate diets increase your need for vitamin B1, which reduces anxiety and tension.

Kefir contains probiotics that can build up serotonin, which turns into melatonin, the sleep hormone. L. reuteri yogurt also contains helpful probiotics to improve sleep. Consume ½ cup daily; it doesn't have to be before bed.

Try the following tips for better sleep to help you wake up early feeling refreshed and energized!