This is a masterclass on how to perfect your sleep and wake up feeling really refreshed.

I don't care what diet you're on, what supplements you take, what type of exercise you do.

All of that is not going to work unless your sleep is good.

We sleep to detoxify our brains.

If you notice when you don't sleep, it feels like your brain is toxic.

Let's first talk about the diet, especially if you're doing refined sugars

and junk food, if you snack late at night and you go to bed loaded, that stress in your gut is going

to prevent you from going to sleep. If you want better sleep, eat earlier in the day. If you really

want a good sleep, have your last meal like four or five o'clock. If you have urination problems

at night, just do intermittent fasting. Cut out the snacks, o'clock. If you have urination problems at night, just do intermittent

fasting. Cut out the snacks, go low carb. If you eat inflammatory foods like the grains, that will also

keep you up. When you eat a lot of carbohydrates, it takes a lot of vitamin B1 to break down those

carbohydrates and utilize them. When you don't have enough B1, your legs start just feeling so

energetic. Bottom B1 helps reduce nervous anxiety and tension. One thing that is really good

to consume to help you sleep at night is kefir. Kiefer has probiotics, which will then build up

things like serotonin, which then turns into melatonin.

And melatonin is a sleep hormone.

Even better probiotic to take is the L. Ruderi yogurt.

Super beneficial for sleep.

Just need a half of a cup of that per day.

It doesn't have to be before bed.

It could be any time during the day.

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