15 Steps to Better SLEEP (Vanquish INSOMNIA) 2021

Proper sleep is vital for optimal health. Insomnia can stall your weight loss, muscle gains and productivity; here are 15 steps you can take for better sleep. These steps are easy, cheap and actually work.

Good sleep improves your metabolism, recovery and mental processes. Use the 15 steps for better sleep in this video to erase insomnia and improve your health.
*** Prescription sleeping pills are NEVER the answer for long-term insomnia or sleeping problems. Just because a pill knocks you out does not mean you are getting healthy sleep ***

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Box-breathing Video: https://youtu.be/pq5EOFWYDCI

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Resources:
Rx Sleeping Pills Increased Death Risk: https://bmjopen.bmj.com/content/2/1/e000850.full?sid=f0956753-511d-4e70-9230-c1e8aa5df0d3
Poor Sleep effect on Metabolism & Hormones: https://www.ncbi.nlm.nih.gov/pubmed/17308390
Poor Sleep & Body Fat%: https://www.ncbi.nlm.nih.gov/pubmed/25372728
Poor Sleep & Metabolism: https://www.ncbi.nlm.nih.gov/pubmed/23319909
Poor Sleep & Brain Function: https://www.ncbi.nlm.nih.gov/pubmed/23376698
Sleep & Hormones: https://www.ncbi.nlm.nih.gov/pubmed/19955752
Sleep Loss & Decision-Making: https://www.ncbi.nlm.nih.gov/pubmed/10329298
Sleep Loss & Coping Response: https://www.ncbi.nlm.nih.gov/pubmed/15282995
Sleep Loss & Performance: https://www.ncbi.nlm.nih.gov/pubmed/8776790
Sleep Loss & Childhood Obesity: https://www.ncbi.nlm.nih.gov/pubmed/26541426
Sleep & Heart Disease: https://www.ncbi.nlm.nih.gov/pubmed/26972035
Circadian Sleep/Wake Cycle: https://www.ncbi.nlm.nih.gov/books/NBK10839/
Morning Bright Light/Sun: https://www.ncbi.nlm.nih.gov/pubmed/18815716
Morning Sun: https://www.ncbi.nlm.nih.gov/pubmed/12789673
Morning Bright Light Helps Insomnia: https://www.ncbi.nlm.nih.gov/pubmed/8340561
Television/Video Games & Sleep: https://www.ncbi.nlm.nih.gov/pubmed/16120101
Computer/Television/Phone Screens & Melatonin: https://www.ncbi.nlm.nih.gov/pubmed/21552190
Blue-Blocking Glasses & Melatonin: https://www.ncbi.nlm.nih.gov/pubmed/16842544
Blue-Light & Melatonin: https://pubmed.ncbi.nlm.nih.gov/21552190/
Room-Light & Melatonin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/
Caffeine affects Sleep Quality: https://www.ncbi.nlm.nih.gov/pubmed/24235903
Napping during the Day: https://www.ncbi.nlm.nih.gov/pubmed/22659474
Napping During the Day: https://www.ncbi.nlm.nih.gov/pubmed/21463024
Irregular Bedtime: https://www.ncbi.nlm.nih.gov/pubmed/12941057
Irregular Bedtime:  https://www.ncbi.nlm.nih.gov/pubmed/12220314
Melatonin Supplement: https://www.ncbi.nlm.nih.gov/pubmed/18036082

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Ken D Berry, MD, is a Family Physician and has been practicing Family Medicine in rural Tennessee for over 20 years, having seen over 25,000 patients in his career so far.
Consult your doctor. Don't use this video as medical advice.
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