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you ever feel so tired but you just can’t get  to sleep in this video i’m going to give you  

a couple things to do number one the obvious  one is don’t drink any water past 7 o’clock  

drinking a lot of water right before you go to  bed you’re just going to get up to the night and  

urinate all that means is you have insulin  resistance or it could be your pre-diabetic  

because what happens is that water tends  to follow sugar in the body and if your  

blood sugars are a little too high and  you’re filtering that through your kidneys  

you’re going to release excess water through the  night so a simple solution would be to get on keto  

and get off the carbs and stop snacking i remember  in practice i worked with a guy who was getting up  

10 times a night urinating completely unnecessary  he got off his carbs went on keto did intermittent  

fasting and within a couple weeks he’s able to  sleep through the entire night without getting up  

one single time all right the next thing i want to  bring up is stimulants specifically coffee could  

be tea could be chocolate if you’re doing too much  that could be the reason why you’re not sleeping  

so i would highly suggest that you only do like  one cup of coffee in the morning about eight  

ounces not a big cup just a small cup that’s what  i do it seems to work if i drink too much coffee  

i tend to not sleep as well all right next point  is your protein consumption if you do too much  

protein that could keep you up because protein  is a stimulant it can give you too much energy  

especially if you’re snacking on protein in  between the meals so just keep your protein  

to a moderate amount anywhere between three to  eight ounces per meal all right next point i  

want to bring up is you may have too much body  energy especially if in the past you were an  

athlete let’s say you did a lot of sports uh  high school college and then now you don’t  

your mitochondria the energy factories in your  cells um have developed to a certain capacity that  

they can generate a lot of energy but unless you  use that energy it could sit around and just keep  

you from sleeping so if you have too much body  energy you’re gonna have to use that energy either  

by doing some long walks workouts or the best  ways through physical work if you could do some  

physical work around the yard or whatever every  day that’s definitely going to deplete the energy  

and you’ll sleep better all right next point is  to practice relaxation there’s a great video that  

i did on this i’ll put a link down below but it’s  just consciously relaxing through the day so many  

people are just one big ball of stress especially  in their jaws which tighten up the upper back  

it affects their breathing and they try  to go to sleep it’s not going to work  

next point is to catch the first wave the  circadian wave of the sleep cycles at night when  

it starts to get dark you have various hormone  waves as well as neurotransmitter waves that occur  

that’s stimulated by darkness and inhibited by  light so you may find that you start to get really  

tired around i don’t know 8 30 9 o’clock it could  be 9 30 and then because you’re not ready for bed  

you push through that now that wave comes up now  you have to sometimes wait 90 minutes before you  

catch the next wave so what you want to do is  if you’re tired at i don’t know 9 o’clock 9  

30 go to bed i go to bed at 9 30 every single  night it seems to work great i get the best sleep  

and if i push through it let’s say i’m watching a  movie or something then i’m awake now it takes me  

a while to get back to sleep so pay attention  to your body and ride the first wave all right  

next point is to take a sleep aid before you go to  bed i’m not talking about medication i’m talking  

about some type of natural sleep aid there’s  many out there of course i’m not biased i’m  

going to recommend mine i put a link down below  if you want more information on that but taking  

certain natural remedies before you go to bed  can can greatly help you and there is one remedy  

that i want to mention let’s say for example  your body is exhausted but your head is awake  

one remedy that i found works good for that is  calcium lactate you would just take two of those  

before bed it can help last point is to keep the  room on the colder side because if it’s too hot  

that’s going to keep you up our bodies tend to  sleep better in a slightly cooler environment go  

ahead and apply these and comment down below hey  before you go real quick i have a course entitled  

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