The Complete Sleep Protocol: Fall Asleep Faster & Stay Asleep Longer

This is a master class 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 bloated, 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 4 or 5:00. If you have urination problems at night, just do intermittent fasting. Cut out the snacks. Go low carb. If you eat inflammatory foods like 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. Vitamin B1 helps reduce nervous anxiety and tension. One thing that is really good to consume to help you sleep at night is kefir. Kefir 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 Lutdery 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 anytime during the day. What about the environment that you sleep in? Let's

talk about the temperature first. If you ever try to go to bed when it's too hot, just won't work. Turn down the thermostat down to between 65 and 68°. Some people that have cold feet sleep much better if they warm up some socks and at least keep their feet warm. Plants in your room, that oxygen from