I want to share with you a very interesting powerful technique to be able to go to sleep within minutes but first I want to kind of remove some of the other things that can interfere with this technique number one overtraining if you're exercising too much your sympathetic nervous system will go up and that will keep your adrenaline high and you will not be able to go to sleep for some people the best high-intensity interval training exercise should be done maybe twice a week versus even every other day that can keep someone up also if your
room is a little too hot that can interfere with your ability to sleep if you do a lot of carbohydrates that can deplete B1 which will then keep you up at night a real simple remedy is just to take some B1 right before you go to sleep it helps so many people and you will feel like within minutes like this calmness vitamin B1 is essential for the parasympathetic nervous system and also it's not just the carbs that can reduce your B1 it could be also Al stress and too much tea that caffeine is still in
their system it might seem like a real simple thing but it seems to work for a lot of people if your gut microbiome is not right that will greatly interfere with your ability to sleep kefir as a probiotic will greatly help your sleep maybe half of a cup not to mention giving you some calcium which also can actually help you go to sleep as well if you are insulin resistant you're not going to be able to absorb as much tryptophan from your diet turns into serotonin and then into melatonin the sleep hormone and that could
be another reason why you're not sleeping sometimes when people do the ketogenic diet for a long period of time or even the carnivore for a long period of time your insulin level will go really low okay and you're going to become insulin sensitive okay so that means your insulin receptors are going to work really well uh but you might be on the low side with insulin and remember we need insulin for all sorts of things we need insulin to help us absorb more amino acids nutrients but here's what I noticed some people who have done
the ketogenic diet for a period of time and then the sleep isn't as great will benefit from adding maybe one to two cups of berries with their last meal and that's still going to be under that 50 g of carb so that will be enough carbs with the fiber to raise that insulin a little bit to allow more tryptophan to enter the bloodb brain barrier and help you sleep a little bit better you should try it it might help you and then you have another Factor if you're deficient in sodium because maybe you're fasting you're
doing one meal a day and you're not really adding enough sodium or salt to the diet your sympathetic nervous system will have a tendency to go up and that can keep you from sleeping so a little more salt during the day helps you sleep now I'm going to show you the technique and this is legitimate it's the actual technique that is based on science what you're going to do is you're going to synchronize your heart to your lungs basically we're going to breathe in a certain way to create this optimize synchronization between your heartbeat your
blood pressure and the rhythm of your breathing with your lungs and it's going to help you stimulate some something called the parasympathetic which will induce a wonderful sleep so here's a secret and you might want to practice this with a timer first because it's hard to be exact but this is how you do it you want to breathe in for five and a half seconds and breathe out 5 and 1/2 seconds but if you synchronize your breathing in and out at a 5 and 1 half seconds each that will give you about 5 and 1
half breaths per minute that creates this synchronization and you want to breathe through your nose you want to do it very gradually and I'm telling you within minutes I go right out and if you haven't seen this video on more data about breathing and getting enough balance between CO2 and oxygen to pull yourself out of a panic attack um you should check this video out right here and
