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Better Food, Better Sleep

Dr. Josh Axe shares how the food you eat affects your sleep. Read Transcript

- Our next guest saysthat food is medicine,

and that the best way toimprove your overall health

is to change the way you eat.

You might recognize himas one of the experts

featured on our popular DVDseries, Protect Your Sleep.

Take a look.

- [Reporter] Dr. JoshAxe is a certified doctor

of natural medicine anda clinical nutritionist.

His video posts

reach more than 2.7 millionfollowers on Facebook,

and he says millions ofAmericans are lacking sleep.

- If somebody is generally cranky,

if people have bags under their eyes,

those are all warningsigns that, externally,

that people aren't getting enough sleep.

- [Reporter] Dr. Axe believes what we eat

equals how we sleep, and saysthe answer to sleeping better

in the bedroom lies in the kitchen.

- Please welcome to The700 Club Dr. Josh Axe.

It's so great to have you here.

- Hey, thanks for having me.

- Why do people have somuch trouble sleeping?

You know, life goes sofast and we're all so busy.

We should be droppinginto our beds at night

and sleeping soundly.

- Yeah, I think there's a few reasons.

One has to do with we haveso many stimulants around us

all the time.- Well, that's true.

- I was talking about this earlier,

but when you have lightfrom our cellphones

and from our TVs, alot of that blue light,

it's the same color as the sun,

it actually tells our brainthat it's still daytime out

and it takes our brain awhile to balance out hormones

and get into a state where we can sleep.

And those two big hormonesare cortisol and melatonin.

Now cortisol, when it's up,it sort of puts your body

in your fight or flight response.

You're energized, you're...

- [Tery] Ready to go.

- Ready to go.

Where melatonin tells yourbody it's time to relax

and it's time to sleep.

Well, a lot of us haveimbalanced hormones,

too much cortisol, not enough melatonin,

and because of that, we're notsleeping very well at night.

- How much does what weeat impact how we sleep?

- It is huge.

What we eat on a daily basis,

as I always say.- And when we eat,

probably.- Yeah, when we eat

is important.

Food is your best source ofmedicine is what I believe.

When we're looking at whatwe're eating on a daily basis,

for one, looking at whatI call our macronutrients,

our carbohydrates, ourproteins, and our fats,

most people over-consume carbohydrates.

When you consume too many carbs,

you're telling your body, imagine this,

they tell marathon runners

before they go and do awork-out carb up, right,

get lots of carbs.

Well a lot of people arecarbing up before bed,

but then they're sleeping.

And so when you eat a lot ofcarbs, you're telling your body

you're about to go do something strenuous

and that actually raises cortisol.

So if you eat carbsbefore bed, especially,

it's going to affect your sleep,

and also, carbs are the first thing

your body stores as body fat

versus consuming quality, healthy protein

and healthy fats before bed

actually is gonna helpbalance your blood sugar,

put you in a deeper sleep.

And some of the best foods for sleep

are foods that are rich in magnesium.

- So talk a little bit about that.

What are those?

- Yeah, so some of my favorites are,

number one is avocados.

Avocados, they say an applea day keeps the doctor away,

when really I think it's

an avocado a day.- Avocado a day.

- No, avocado is really rich in magnesium,

which can help you sleep better.

Almonds are actuallyreally rich in magnesium

and arginine, which are great for sleep.

And then a few other foods.

Spinach is one of the absolute best.

- Really?- In fact, spinach

is probably the mostmagnesium-rich food we can consume.

So those would be the top three,and there's other as well.

People are gonna like this one.

Dark chocolate- Yes.

- actually has lots of,

lots of good magnesium.- Might trump spinach.

I don't know.- Yes.

And then also, pumpkin seeds

are also great.- Yeah.

- Yogurt.- They're delicious, yep.

- So those are some of the best,

but if you can justget three in your diet,

I would say that almonds,avocados, and spinach

are three of the best for helping us sleep

from a magnesium standpoint.

In addition to that, I alsothink other healthy fats

like coconut is great.

And then getting bone brothin our diet or different types

of collagen- Yes.

- can be great for sleep

as well.- And bone broth,

I think the name of itkind of freaks people out,

but it just tastes like regular broth.

It's really good.

- Yeah, absolutely.

We know that bone broth has been consumed

since, really, almostthe beginning of time.

People consumed a lot ofbroth on a daily basis.

In fact, broth is madeup mostly of collagen.

70% of our skin, our hair, ournails, our bones, our discs,

our ligaments, tendons, our gut tissue,

all of that is made of collagen.

Most of us get zero collagenin our diet on a daily basis.

And if anybody's watchingthis that has joint pain,

digestive issues, or want totighten and firm their skin

and have thicker hair orbetter, healthier nails,

the number one thing theycan take is bone broth,

you can do it as a bonebroth protein powder

or just drink bone brothor a collagen powder,

can really transform your whole body.

- Talk a little bit.

You've brought withyou some essential oils

and that's something we heara great deal about today.

Is it legit, and why are they beneficial?

- Yeah, so essential oils

are probably one of the mostlegitimate forms of medicine.

In fact, essential oils are referenced

more than 300 times in the Bible.

And also, there's a lotof medical studies today

showing all the benefitsof essential oils.

I brought two essential oils here,

two of my favorites for sleep.

One is lavender oil.

So lavender oil is fantastic.

It contains some really unique compounds

that tells our bodyit's time to calm down,

lowers those cortisol levels,

allows melatonin to increase.

I love for people to buy a diffuser

and just have it by theirbed or in their kitchen

just diffusing some lavender oil.

You can use it topically.

You're just gonna take this,

do about three to five drops in your hand,

rub it on sort of yourneck area, on your temples.

Also good for headaches.

So there's a lot of things here,

but lavender oil, oneof the best for sleep.

And another one,

now, we know we've heard aboutthis one a lot in the Bible.

By the way, lavender isvery similar to spikenard

in the Bible, very similar.

And then we have frankincense oil here.

- Oh, I've heard that, yes.

- So frankincense, weknow that the wise men

brought the infant Jesusgold, frankincense, and myrrh.

Now, frankincense reduces,

really supports healthy levelsof inflammation in the body,

it's great for the brain,but it's also very calming,

so there's two essential oils to use,

lavender and frankincense,

two of the absolute best for sleep.

- And so many more options.

I want you to know youcan find out more about

how to get a good night'ssleep from Dr. Axe

and other experts in ourProtect Your Sleep DVD.

We've got the DVD or thebooklet, yours absolutely free.

Let us know which you'd like.

To request your copy,call us at 1-800-700-7000

or you can log on to

You can also watch our Facebookinterview with Dr. Axe.

Just go to

You want to find out more.

Sleep matters.

It'll change your day.

Thank you so much.

Great to have you here.- Hey,

thanks for having me, Terry.

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