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Blog >> How to Burn More Fat while Sleeping

How to Burn More Fat while Sleeping

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How to Burn Fat while Sleeping

If I was going to evaluate anyone in my clinic, the first thing I’d fix is their sleep because nothing else will work.

So, it looks like you are not doing anything when you are just lying there at night, but actually there are a lot of things happening in your body especially with burning fat.

In fact, most fat burns at night, not during the day.

I see people working so hard, going to the gym, and trying to count their calories but their sleep sucks – they are not losing weight.


I have a patient that only lose weight when she sleeps. So, when she sleeps for full 8 hours, she loses almost a 1 lb of fat in one night and that’s just amazing.

Each night, you have what they call a circadian rhythm.

There is a certain wave of hormones that come up and down starting at about 10:30 pm and going all the way to about 8:00 am.

There are typically four to five sleep waves. If you catch them on time, you can ride the wave and get a good sleep.

If you go to bed past 12 am, you will miss the first wave and then you will have to wait until these hormones kick in to push you down into the deeper sleep.

When you don’t have this mechanism working, there is nothing that will push you into this deeper sleep.

There is an active push-down-wave in your body that is keeping you calm and be into deep sleep.

Growth hormone (a hormone that is released from your liver) spikes between 12:00 midnight and 2:00 am.

The first two hours is when you burn the most fat. This is the most powerful fat-burning hormone out of the 6 others.

You will have to be ready for sleep at 11:00 pm.

There are three things that trigger the burning of fat:

  • Sleep

  • Intense exercise 

  • Protein


The idea is to go to bed at 10:30 pm so that you will be asleep by 11:00pm. I know you’re not sleeping now and I’m going to show you why.

You need at least 7 ½ to 8 ½ hours of sleep to burn enough fat.

There are four 90-minute cycles. You usually have a type of sleep called REM (rapid eye movement) which is a very active sleeping stage.

It’s where you can remember your dreams and they are vivid.

I had this dream the other night that I was going off the road but I didn’t overcompensate.

I eased up back on the road and this prevented us from going off a cliff.

Of course, that woke me up right away.

This dream was REM sleep.  Deep rejuvenating delta sleep is where you don’t dream.

This is where you want to achieve this lower level and fat-burning sleep. It is where you wake up and feel refreshed.

There is this company in Washington state that found a drug that induces a deltoid sleep.

They did find that people lose a tremendous amount of weight when they take the drug but there are a lot of side effects.

There are people out there that are trying to produce drugs to get you to sleep, but you don’t want to take those; you want natural sleep.

Poor sleep will cause:

  • Increased hunger

  • Slow metabolism and weight loss

  • Increased stress

  • Increased muscle tone loss

  • Fatigue

  • Low mood

  • Increased risk of diabetes

  • Increased risk of heart attack

  • Low immune function

  • Decreased life span


If you actually increase sleep on a depressed person and increase their energy, the odds of them staying depressed are very low because they can pull out of it.

Depression is really a chronic fatigue syndrome.

There’s this guy in India – he was a business person and he would do hardcore workouts and try to be healthy.

He gets up at 5 in the morning with 5 hours of sleep.

Well, he dropped dead from a heart attack. So, if you are exercising hardcore and not getting enough sleep, that is a very bad idea.

Lack of sleep can destroy almost every part of your body.


Dr. Berg App

On a side note, I want to introduce a new release: Dr. Berg App for iPhones and Androids.

I’d be really appreciative if you would dowload the app and give a review.

You can watch my videos in one place and you can view my documents by pressing ‘Open’ at the top menu bar, then you can zoom in and check it out.

You can press updates for audios, videos, and documents.

If you find ways that I can improve on the app, just send me an email to: [email protected]. I’m always looking for ways to improve.


Proper Lighting

There is a clock in your brain and it’s a pacemaker that is synchronized to the light and dark cycles for sleep.

It is located in the hypothalamus in what is called the 'suprachiasmatic nucleus'.

This clock is under automatic genetic programming control. It is on a feedback loop which gets triggered by light and exercise (interestingly).

This clock has a pre-program system that allows you to go to sleep and wake up.

The reason I bring that up is because a lot of you sit in the office all day. You don’t get outside and the lighting becomes a not so good situation for you.

There are certain forms of light that are good for you and some that are bad for you such as fluorescent.

Full spectrum light is the best. You can find it at Home Depot, in any place that sells light bulbs, or even online at

You should put it in a little lamp around your computer. It does affect the sleep pattern.

The goal is to get natural sunlight during the day. If you are in a building all day long, you drive home when it's dark and try to go to sleep, that is going to screw with your sleep cycle.

Darkness triggers the hormones that help you go to sleep and light inhibits those hormones.

The key is to get a full spectrum light to put at your desk at work or at home and let it shine towards your face.

Don’t have it directly in your eyes, but you can place it where some of it will go to your eyes.

The trigger is the retina. The retina part of your eye is the extension of your brain.


Cause of Poor Sleep

Look how complex the circuitry is in your brain.

There are so many circuits that are controling the sleep cycle.

Causes of Poor Sleep:

  • Hot flashes

  • Bladder wakes you up.

    • Fibroid - excess estrogen

    • Enlarged prostate – high testosterone (liver)

    • Menopause (decreased estrogen)

  • Digestion

  • Pain

  • Heart – high pulse rate, high blood pressure

  • Sleep apnea – adrenal

  • Stress – adrenal


Your adrenal gland is the backup organ to ovaries.

During menopause at 50-52, those adrenals become weak. 

All the symptoms with your period such as bloating and heavy period will start to manifest differently to where it’s just hot flashes.

Hot flashes means there is an estrogen deficiency and a low progesterone balance.

I usually offer my ‘Ovary Support Formula which I give for menstrual problems but I also give for hot flashes, whether it’s too much estrogen or not enough.

Take three before bed. It has remedies to help with your estrogen.

Hot flashes is one source of not being able to sleep and that is something that you will have to fix. 

â–ºIf your bladder is waking you up in the middle of the night to use the bathroom, it could be because of your fibroid.

One of the things you can do to shrink it is to eat cruciferous vegetables such as:

  • Broccoli

  • Kale

  • Brussel’s sprout

  • Bok choy


When you eat carbs, it does make things grow like tumors. If you cut out all the sugar, it will help shrink the fibroid.

For men, the best thing you can do for high testosterone is to support the liver with a lot of cruciferous vegetables, too.

When women are having problems with their bladder during menopause, again, the ‘Ovary Support Formula’ will help balance it.

On an occasion a person is so depleted from estrogen, I don’t recommend the “Ovary Support Formula’; instead, you should try non-GMO soy milk because that will give you little estrogen to help you – take a small amount here and there.

â–ºYour digestive system has a whole bunch of nerves in them.

You have more nerves in your digestive system than in your spinal column.

All those nerves in the digestive system can go right in the brain and can cause a lot problems with muscle tension in your neck and very active brain.

If you go to bed with a bloated stomach, that will easily cause you to stay up all night.

If you have any digestive problems and you are trying to sleep, you’d want to clean that up. It could be that you are eating foods that are causing you to bloat.

Whatever it is, don’t eat before bed, especially fatty foods.

If you are doing the Ketosis Diet, you wouldn't want to do this late in the evening because it can sit in your stomach and it might cause bloating.

â–ºIf you have pain in your back or wherever, then you are not going to be able to sleep.

So, you’d want to fix the pain. I have a lot of videos on pain. You can go to the Dr. Berg App.

â–ºA tired heart will also keep you up at night such as when having high blood pressure and high pulse rate.

The simple remedy for high blood pressure is vitamin K2 and D3.

It strips off the calcium that builds up in the arteries and brings your blood pressure down.

A high pulse rate is a potassium deficiency. You need about 7 to 10 cups of vegetables per day which is like 7 to 10 ounces.

You may want to have a variety of vegetables. That will increase your potassium and your pulse rate will go down. A normal pulse rate is at 70.

â–ºSleep apnea is not a sleep problem. It’s a breathing problem where the oxygen goes lower because it is an obstructive thing.

There is a nerve that comes out of your brain stem and goes to the back of the sinuses.

That nerve becomes atrophy – loses its tone when you have high levels of cortisol, adrenal, and stress.

The back of the sinuses and the throat will become really lax, kind of hangout, creating a flap there, and obstructs your air.

So, sleep apnea is really an adrenal problem.


Symptoms of Adrenal Fatigue

This may be a shock to you but there are some people that are addicted to caffeine in coffee.

They need coffee to wake up. If you need coffee to wake up, the chances are your adrenals are pretty tired.

If you are addicted to it, maybe you can have just one cup or half a cup. Just make sure you don’t drink coffee in the evening or during lunch.

Replace sugar with xylitol and if you want cream, put organic cream.

Another symptom is thinking, thinking, and thinking.

Have you ever did a lot of thinking and can’t seem to turn it off?

The adrenal gland has to do with survival and it adapts to stress so when it gets burnt out, it is way its way of compensating and activating an active mind.


  • Your mind tends to solve problems. So, you are solving these problems very fast. Also, your tolerance is low.

  • You will have a hard time dealing with people that are incompetent, make mistakes, or are insane.

  • You might even have a great day, but that one little problem just sticks to you.


This is going to affect your sleep.

If you are trying to sleep, you will try to analyze everything on the planet right before bed.

It’s just like a party in your brain that you just can’t turn off. Racing thoughts are also a sign of an overactive adrenal.

Physical and mental stress such as:

  • Loss of a loved one

  • Financial disasters

  • Job loss

  • Relationship and relative stresses

  • Goals that aren’t achieved

  • Unhappiness at one's job


All that stuff builds on a person and wears on the adrenal. You will have to actively extract it from the body.

Another thing I want to mention- magnetic fields that cell phones give off - it affects the adrenals and also the brain.

You can get a little earpiece that fits in your ear that plugs into your phone with a little mic on the middle of the chord.

I'm not talking about a Bluetooth, but they're like earphones that you can talk to and listen to.

That way, you don’t have the cellphone right on your head. If you are on a cellphone all day or on a computer, it will affect your sleep.

Make sure you don’t have any electrical devices or plugs next to your head when you sleep. Maybe you should just sleep in a tent in your backyard. JOKING.

Tired but can’t sleep?

Don’t get on your computer or watch TV; read a book instead.

Computers are keeping us wired. It’s only 2 feet away from you and you are staring at pictures and they become stuck there even when you are sleep.

That’s why I’m saying you need to get out and walk. You need to get outside.


Other Symptoms of Adrenal

Low endurance, loss of strength, craving salt are other symptoms of adrenal.

There are a couple of things you can do to your nutrition. Add potassium and magnesium from foods.

Vitamins B1, B3, B5, B6, and C. Bell peppers and green beans are perfect for gaining vitamin C.

You can take long walks – about an hour long a day.

Take vitamins D3 and K2 when it gets closer to winter because you would have less light to do your walks.

When you are trying to achieve sleep, don’t spike your pulse rate too much.

You want a low stress and long duration type of exercise where you are calm, feeling good, and got no stress.

 If you were an athlete and the all of a sudden stopped the intense workouts and practice, your mitochondria would be so big that you can generate a lot of energy.

If you go to work then go to bed at night, there would be too much energy in your body. So, you would have to do what I do which is to extract the energy by working out.


Stress Extraction

Connecting to acupressure points will manually release stress from the body.

Locus Ceruleus and Rafe Nuclei are the two points that control the sleep and awake patterns of your body.

I use my acupressure tool to help me hit those points in the back of my neck for two minutes and it helps me sleep really well.

You can do it without the tool but it’s kind of difficult.

You can press your thumbs on those two points, lock your fingers, and rest them on the back of your head.

Adrenal points are the front part of your body on the belly area. I usually do this on the couch starting on the right side, slowly working my way up to each point and then the same on the left.

I find pockets of tension that I’d work out and then I do my mid-back. You should do all of these points if you cannot sleep.


Skull Points

 If you’ve had an old head injury, that might be the reason why you cannot sleep.

You have these sutures on the top of your head. You can actually press down and start really working on those suture points and that will give you a lot relief in your skull.

The key is if you had an injury on the left side, then press inward towards that left on the top of your head or you can press on the opposite side.

If you had an injury on your forehead, then press down forward towards your forehead in the suture.

Don’t press where you hit your head.

Press on the opposite side. Here on my website, you can take a course on how to use acupressure:

 – ‘Dr. Berg's Advance Acupressure’. I teach all the adrenal points and advance adrenal points in the courses. If you have a problem with sleep, you should get the course because it could help you.


Supplement Support

There’s an adrenal kit with the necessary formula that will help you sleep.

It includes the acupressure device.

Take the 'Adrenal Night Formula' before bed. You can take two if you have extreme sleeping problems.

This formula has everything to calm the adrenal down, helps recovery, helps neurotransmitters and it has every single nutrient to help the precursors to the neurotransmitters.

It has glandular extracts for the adrenal and for the pituitary. 

With the 'Adrenal Day Formula', you could take 3 to 6 a day and it could handle stress.

It has all the natural B vitamins. There are no synthetics and it comes from the nutritional yeast but not the type of yeast that gives you a yeast infection.

Both of these formula are a great combination for sleep and stress.


Get the STRESS KIT here:

And PowerPoint Slides here:

Discover how to burn fat while sleeping and see more Sleep Advice from Dr. Berg Video Blog.

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