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

Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Dr. Eric Berg

Health & Fitness

4.6 • 1.6K Ratings

🗓️ 25 September 2025

⏱️ 25 minutes

🔗️ Recording | iTunes | RSS

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Summary

Find out how to get back to sleep and stay asleep with these 27 natural sleep remedies. In this video, I’ll share the best ways to improve sleep, helping you to sleep better and longer each night. Try these simple hacks for better sleep!

Get my new Wild-Caught Omega-3 Cod Liver Fish Oil here: 🛒 https://drbrg.co/4nmaWGH

Want to fall asleep more easily? Watch this video on nose breathing to perfect the technique: ▶️ https://youtu.be/AQz5u71G3js

HOW TO MAKE L. REUTERI YOGURT: ➡️ https://drbrg.co/3VVVpkG[Affiliate links]Yogurt Maker: https://amzn.to/4k1LO71Yogurt Jars: https://amzn.to/411hSPw Yogurt Containers: https://amzn.to/411eXX0

A better gut equals better sleep! Watch this video to learn more: ▶️ https://youtu.be/nZV1oYv5Ddo Discover simple acupressure techniques to fall asleep faster—watch more here: ▶️ https://youtu.be/b5zqs2ciYHU ▶️ https://youtu.be/xgENd9X7Agc 0:00 Introduction: How to sleep through the night 0:45 27 sleep tips 3:06 Cod liver oil ad5:00 How to sleep better with a low-carb diet 16:07 How to get better sleep by lowering your pulse rate23:05 L. reuteri for better sleep 24:22 How to relax before bed with acupressureThe harder you try to sleep, the more difficult it will be! Try these 27 tips to fall back asleep and sleep all night!1. Make sure your feet are warm2. Consume sea salt before bed3. Focus on nose breathing before bed4. Lower adrenaline with a low-carb diet5. Scan your body for tension and stress6. Eat earlier in the day 7. Stop snacking, especially at night 8. Drink coffee and other caffeinated beverages early in the day9. Be selective with TV before bed10. Use blue/green light blockers 11. Avoid EMFs12. Don’t check the clock13. Don’t try to go to sleep14. Practice consistency with your sleep schedule15. Ashwagandha 16. Lower your pulse rate17. Quiet brain chatter with vitamin B118. Try acupressure to fall asleep fast 19. Try fascial stretching 20. Focus on adequate magnesium intake to support the magnesium cycle21. HIIT exercise and long walks in nature22. Wear an eye mask at night23. Wear earplugs 24. Try sleeping alone25. L. reuteri yogurt26. 2 grams of glycine per day27. Support the circadian rhythm with sunrise exposure

Dr. Eric Berg DC Bio:Dr. Berg, age 60, 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.

Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.#health #keto #ketodiet #weightloss #ketolifestyle #intermittentfasting #lowcarb

Thanks for watching! If you find these sleep tips helpful, please let me know in the comments section. I’ll see you in the next video.

Transcript

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0:00.0	Today we're going to talk about 27 genius ways to get back to sleep in the middle of the night.
0:07.6	I've had literally almost every single problem with sleep over the years,
0:11.4	but there's one thing that you need to know.
0:13.7	The harder you try to go to sleep, the less sleep you're going to get.
0:18.5	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 get. Because as soon as you have to go to sleep and you put so much
0:22.9	pressure on yourself to get to sleep, you're going to stir up cortisol. And I think for me,
0:28.3	that was one big problem because I was like, oh my gosh, I have to get to sleep. And I would stress
0:32.2	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,
0:40.5	very light touch like you're not really trying. So I'm going to give you a lot of different
0:45.7	techniques. Starting with number one, if your feet are cold when you are going to bed, you are going
0:51.0	to interfere with the thermostat in your hypothalamus. Normally when you go to sleep,
0:56.2	the core temperature in your body, which should be 98.6, goes down to 98.5. 0.1 degree lower. And that
1:05.6	signals a hormone called melatonin that says, okay, time to go to sleep right now. But if your feet are cold,
1:12.3	you're going to get mixed messages and the temperature and the whole body won't go down,
1:17.1	and you're going to have a harder time going to sleep. So, yes, you want to keep the room cooler.
1:22.7	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.
1:29.5	Whether it's socks or a blanket on your feet, I use a blanket, but I kind of keep a sheet on the
1:35.9	rest of my body.
1:36.8	And that's such a simple tip.
1:38.0	Everyone can do it, and it really will help you go to sleep.
1:41.3	Number two, sea salt before bed. So many people have this idea that too much salt is
1:48.1	bad for them. And I know doctors have been telling people that for a long time, but we need a certain
	...

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