Why SLEEP is Medicine: My 4 Tips to Improve Energy

23:55Josh Axe:you did a triathlon or a marathon or something really taxing, that's why sometimes your body will be ready an hour earlier for bed and then you'll just crash and fall asleep if you were physically, mentally, or emotionally exerted beyond what you typically are because your body used more ATP. So now your body is saying, okay, wow, we've used up all our ATP, in fact, more than we typically do in a day. Now it's time to sleep. So that's the first system, that adenosine system. And again, it works like a biological hourglass. As levels rise, you're going to start to experience, and here's the other symptoms you'll start to have that you'll notice.

24:33Okay, this adenosine has kicked in and I've used a lot of ATP today. You'll have slower thinking. Your eyelids will get heavy. You'll have reduced focus, increased sleepiness, right? You'll start to have some of those symptoms. And this growing pressure is your brain's biological signal that, hey, now you need sleep, okay? And this is a big driver of sleep there. So basically, here's the equation. The longer you stay awake, the more adenosine you create, and it's a stronger drive for sleep. Now, what sleep actually does when you fall asleep,

25:03Josh Axe:the brain begins clearing out this adenosine, okay? So during sleep, those adenosine levels drop, metabolic waste is cleared, neural circuits reset, and you get ready for the next morning. Now, here's where caffeine comes in. Caffeine interferes with your sleep pressure and your adenosine levels. Caffeine actually does not create energy. This is one of the biggest myths on the planet. Everybody almost that drinks caffeine thinks, hey, I'm drinking caffeine. Caffeine gives me energy. Caffeine does not create or give you energy. Instead, caffeine blocks adenosine receptors in the brain. This prevents the brain from detecting the sleep signals.

25:46So even though your body might say in the morning, hey, you're tired, you need to sleep, you've gone too hard, it's blocking that signal.

25:53Josh Axe:You're not getting it, okay? So adenosine is still building in the background. You simply cannot feel the fatigue signals. And it's the illusion of energy because caffeine blocks adenosine receptors. So your sleepiness is temporarily masked, your alertness feels restored, and fatigue signals are suppressed, yet you might actually be physically, mentally, or emotionally exhausted. And this is why I've told patients this for years, you need to be really careful with caffeine and you don't really want to have it every single day. Sometimes you just want a day or two a week where you can let your body tell you how tired you are.

26:34Josh Axe:Okay. And listen to your body. This is important. This is critically important. Listen to your body. If you're exhausted at 10 a.m., you need to really think through, why am I exhausted at 10 a.m.? Do I need to get to sleep earlier? Have I been doing too many things that are emotionally and mentally taxing? Have I been avoiding things? Caffeine can act like a drug, masking tiredness and low energy. And it also can be a diuretic, sometimes clearing out excess B vitamins and potassium, a number of things from your body. So it's really important that you listen to your body and you don't use caffeine as a crutch all the time.

27:15It's important that you, again, just listen to your body and listen. I do more matcha and green tea. My wife does a lot of coffee and we both love it. But we oftentimes will take at least a day a week or two days a week and say, hey, we're not going to have this. We're going to let our body tell us, hey, how tired we are, and then make adjustments with that. Now, as we were talking about adenosine, there's one other thing I want to mention here, and that is the power of a nap. Now, I have a really hard time falling asleep. In fact, when I've taken naps, and I haven't done this for years, since I have kids, I don't know that I've taken a nap, but a lot of times I will maybe take 20 minutes, and typically about the 20 to 40 minute time period is the ideal amount of time for a nap to where your brain can actually clear and reset and adenosine levels sort of re-engage.

28:05Now, if you go over around 40 to 45 minutes, you'll notice this. Let's say you actually fell asleep for an hour. You'll wake up incredibly groggy and incredibly tired. Sometimes that can impact your sleep at night. And so that's something to consider as well. But really taking 20 minutes, shutting your eyes, laying down, and just letting just nothing in, just sort of like relaxing your head and then getting up again, that can be really powerful at supporting those adenosine levels. And so your body, even though it does most of its repair at night, you can take a nap during the day and it can help reset things, including those adenosine levels.

28:44You know, I'm thinking about this. So my two-year-old right now, if she doesn't get a nap, she is incredibly difficult. That's me saying this in the kindest way possible. I mean, we just had this, we actually just went on a trip to Park City, Utah. And when we were there, I mean, you know, there's just a number of things. She had FOMO. She didn't want to miss out. And she didn't want to take naps. In fact, when Chelsea tried to put her down for a nap, she was just, you know, threw a fit and just said, no nap. And a few times she was just so exhausted. She just fell asleep anyways. But a few days she didn't take a nap.

29:19And, you know, we could tell by, you know, late afternoon, if she didn't take a nap, you could tell she didn't take a nap and she was emotionally unstable. She threw a fit. She couldn't think clearly. I mean, just everything affected her more. And by the way, we're the same way. If you don't get enough sleep at night, it affects our mood. It affects our memory. It affects the way we think. It affects our brain in a big way. And we're just more cranky. So I think it's important to think about as well, oftentimes we think about quantity, how much work and how many things can I get done in a day versus quality.

29:58Josh Axe:If you sleep, if you rest your mind, if you take that break over lunch and actually eat without being on a computer, and then you go for a short walk and you do these things, you will absolutely be more productive according to clinical studies. Now, the second system I do want to mention quickly here as well as your circadian rhythm clock, this is your second biological system that controls your sleep. And this is your body's internal master clock. And it sort of fluctuates over time, right? Where in the morning, these cortisol levels should be rising and peaking, and then should be going down in melatonin higher at night.

30:33So we also see this

30:34Josh Axe:happening hormonally in terms of what should be happening to our body and our energy levels throughout the day. And as I talked about earlier with Chinese medicine, they looked at these circadian rhythms and our connection to the earth and when our different organ systems tend to rest and when they tend to work harder and when they're at their optimal function. And it's at different times during the day and different times at night. For instance, when you wake up in the morning, that mid-morning time around 9 a.m., that is when your stomach and your upper digestive system is the strongest, okay?

31:06Josh Axe:It's when your vitamin and mineral absorption of certain nutrients might be at the highest. It's when you can tend to handle more complex carbohydrates versus in the evening, your body can process and tend to digest more fat and not as well carbohydrates. And so this is why like in the morning, you want to do a little bit more carbs. You want to do high protein all day. You want to do more carbs in the morning, very low carb at night, a little bit more fat in the evening. Typically that's sort of even what your diet should look like. And a very similar thing, what happens at night is, and by the way, the time of the heart tends to be in the afternoon and evening, and this is when there's also deep emotional connection to family.

31:43And then when you're falling asleep early part of the night, this is liver gallbladder cleansing. The later part of the night, that's lung cleansing, and that's your colon and your digestive tract being

31:54Josh Axe:cleansed. And so if you're missing sleep at any one of those points, different organ systems will be effective and not fully heal or be recharged. And so you get these circadian signals as well, predominantly from light, right? The sun rises. So what happens? Cortisol rises. You feel awake and energized, right? The sun sets. You feel sleepy. You start to get more calm. Your melatonin rises. We really need to listen to nature and it helps tune us into the way that we should be living our lives in terms of our habits and our sleep cycles and everything we need to do to be healthy. But today we have all of these things that can interfere with that, especially the tech devices, right?

32:39Josh Axe:So when you're looking at blue light, blue light is the light that you have most during the middle of the day, right? The sun's at high noon. That is when you're getting a lot of this blue light and it's very energizing. It's also anti-inflammatory. So there are some benefits of it, but too much of it can mess with our cortisol and melatonin levels. And so this is why we wanna get to, once the sun sets really, that's when you want to sort of get completely away from the screens and the devices. You know, another thing that nature does along with the light shifting from light to dark is the temperature drops, right?

33:17Josh Axe:The temperature typically at night drops anywhere from 10 degrees to 20 degrees. So there is a significant drop in temperature that tells your body it's time for sleep, right? To go into this hibernation mode. Your circadian rhythm also controls your body temperature cycle. So to initiate sleep, your core body temperature must drop. The ideal room temperature for sleeping is generally between 60 degrees Fahrenheit and 67 degrees Fahrenheit, according to the Cleveland Clinic. It might actually be lower than that, but let me give an example, your temperature of your house should probably drop about or at least 10 degrees when you're sleeping at night.

34:03Josh Axe:So let's say you keep your home at around 70 degrees during the day. It should be dropping to around 60 degrees at night if you're living in tune with nature, right? Think about this. For up until 100 plus years ago, we didn't have air conditioning. We didn't have heat. And so when it was 70 degrees during the day, it was dropping to 50 degrees at night. We were inside with our furs and our blankets and the things to keep us warm. But it would also be about that temperature, maybe not quite as cold as outside, but close to as cold outside in our homes. And this is the way that God designed us to live.

34:43Josh Axe:So cooler environments, according to all studies, improves sleep, and overheating disrupts sleep. In fact, do you know the number one reason, according to medical studies, that people can't fall asleep at night or that wake up in the middle of the night? They get too hot at night. That is the number one reason. Now, can I share with you a pet peeve I have, something that drives me crazy? Hotel rooms, the sheets that they have and the beds that they have are like heat producing products. Their thread count tends to be the sort of thread count where no heat can leave. And when you get higher quality materials made of things like wool and shearling and these sort of higher quality cotton materials, they breathe very well, right?

35:33Whether it's clothing or bed sheets or beds, that's how you know something is quality, one of the ways is it tends to breathe very well. This is why wool, this is one of the forms of clothing I wear the most is because it's very, very breathable, very high quality. But you want that in your bed, in your bed sheets. Well, hotels follow the opposite of it. So have you ever noticed you sleep in a hotel bed and you are just burning up at night? This might not be all of you, okay? Now, some of you with hypothyroidism and your body temperature stays too low, you may not fully experience this. But again, the number one reason why people can't fall asleep at night is their body is getting too hot.

36:11You want to get your bedroom very cold, about 10 degrees colder than you keep your house

36:16Josh Axe:during the day. Are you interested in functional nutrition tips to burn fat, reduce inflammation, improve your brain and energy levels, and heal naturally? Then I want to encourage you to listen to my friend, Dr. Dave Jocker's podcast, The Functional nutrition podcast. This podcast is designed to help you with easy actual steps to improve your nutrition and lifestyle, understand your lab work and address the root cause factors that may be driving up inflammation in your body. Now I've been friends with Dr. David Jockers for 20 years, and he's truly a world expert in functional nutrition, cellular healing, and so much more.

36:52Josh Axe:If you want to learn the best nutrition and natural healing tips, tune into the Dr. Jockers Functional Nutrition Podcast on Apple iTunes, Spotify, YouTube, and wherever you can listen to podcasts worldwide. Now, there are other things you want to do to optimize your sleep, and I want to walk you through my top four tips to promote a better night's sleep. Okay, number one is this. Get the right light exposure. Early daylight exposure tells your brain to suppress melatonin. So really when you wake up, you want to get outside within one hour. Really the earlier the better. I mean, what I try and do is wake up, brush my teeth, go downstairs, and then I will tend to immediately go on a walk.

37:36I'll do a gratitude walk. I'll get back inside, make a smoothie, read my Bible. Then the family's getting up and I'm connecting with the family. Okay. That's my typical morning. And then I tend to go to work out. Then I start my work day.

37:47Josh Axe:But one of the first things I do is I get exposed to daylight. Outdoor light is 10 to 100 times brighter than indoor lighting. So it's best to go outside. So even though you might turn all the lights on in the house, it is not near as bright and good at starting to suppress melatonin and raise cortisol as outdoor light. And so you want to get it first thing in the morning. You also want to adjust light before bed. No overhead light at night. What you typically want to do if you're going to keep light on is, listen, candles are actually the best, but if you're not going to do candles, you want to get lights that are more yellow than they are white or blue.

38:31Historically, a lot of our lights gave off more of a white-yellow light. Today, they're white-blue. And that blue light will signal more cortisol and keep your melatonin from rising.

38:43Josh Axe:And so a few things you can do, you can put on blue blocker glasses. This is something I do. Pretty much I eat dinner and my blue blockers go on. Now, in addition, there are certain lights that we try and keep on in our house. And those lights, which tend to not be the cam lights in the ceiling, these are lamps. When we have lamps, we tend to put a yellow bulb in those and those will give off light there. And so I've got my blue blockers on. I've got the yellow lights on and I might read a book. We, I might, now listen, I'm going to be transparent about exactly what we do in our house. We may watch a show for an hour.

39:15So after dinner, let's say we finished dinner. We eat pretty early. Okay. In fact, we kind of joke around about this, but I mean, we eat dinner at like, I mean, sometimes five o 'clock to be quite honest. I mean, but typically let's say it's 530. Say we finished dinner around 630. We may watch TV for 45 minutes, maybe an hour. So let's say we watch dinner. We watch a show till around 7.30, okay? We're getting our girls to bed at 8.30 at the latest in bed. So we have at least an hour buffer there. And then by the time I'm going to bed, it's probably closer to around 9 p.m. So I have about a 90-minute window of really almost no light whatsoever before I'm actually getting in bed and trying to go to sleep.

39:55That's sort of the idea of what you want. You want at least an hour, the ideal is two hours of light before bed. And so what I will do is, if I'm not connecting with the kids and once we're done watching shows is I'll do an audio book or I'll read a book. Okay. That is what you want to try and do right before bed, rather than watching a blue screen, having lights on all over the house. You want light

40:17Josh Axe:to be your friend and guide to get better sleep. Number two thing you want to start to do to optimize your sleep is eat the right foods. Certain foods help influence sleep. You want to support melatonin production and serotonin signaling. And there are certain nutrients like amino acids like glycine and GABA. These actually support melatonin production and getting your body better sleep. You also want to support blood sugar stability overnight. So here's a few things you can do. One thing you can do is drink bone broth before bed or collagen. Bone broth and collagen are high in the amino acid glycine.

40:58Josh Axe:Glycine helps lower your core body temperature. It improves deep sleep quality and calms the nervous system. So one of the greatest things you can do. Now, if you want to do something, and again, you don't want to do this right before bed, but this is like after dinner as dessert, you can do some tart cherries. Tart cherries contain melatonin and anti-inflammatory polyphenols. In fact, there's a study published in the European Journal of Nutrition, and they found that tart cherry juice increased sleep time and sleep efficiency while also raising melatonin levels. Number three are eat kiwis. In fact, there are clinical studies showing kiwis support serotonin production and help you get better sleep at night.

41:38Josh Axe:So hey, if you wanna do a good dessert at night, some tart cherries, some kiwis, you know, you could do a protein powder. This is a way that I satisfy my sweet tooth at night is I will do a scoop of chocolate or vanilla protein powder that's from bone broth, bone broth-based or collagen-based, and do that with a little bit of almond milk or coconut milk or just water. and I will have that. Chicken and turkey, they contain tryptophan, right? We know we've seen some of the classic movies of eating turkey and people falling asleep and sort of the tryptophan there. And the way this works, by the way, tryptophan converts into serotonin, which then can convert into melatonin.

42:19Josh Axe:So it sort of indirectly supports those sleep pathways, which is maybe why you feel sleepy after a Thanksgiving meal. Number five, fatty fish. salmon, sardines, halibut, mackerel, any type of fatty fish, rich in omega-3 fatty acids and vitamin D, both can positively influence sleep in the brain. And then we have nuts like almonds and pumpkin seeds. These are high in magnesium and tryptophan, which helps support melatonin production. So doing some, a little bit of almond butter almonds or pumpkin seed or pumpkin seed butter can be great for supporting melatonin levels. So ideally for dinner, you want to do high protein, high fiber, some healthy fats, and then you could also do a little bit of something like a fruit, like tart cherries or kiwi.

43:11Josh Axe:That's going to optimize your sleep. Here's what you don't want to do. High sugar foods, candy, soda, desserts. I mean, food is signaling something to your body. If you're doing a lot of sugar before bed or carbohydrates, your body's thinking, okay, I'm about to do something here. I am going to go and run a marathon. This person just had 200 grams of carbohydrates. They just had a piece of cheesecake. They just had pasta. They just had half a bag of chips. They had ice cream. I'm about to exert energy. It disrupts your sleep. And then the other thing that happens, you've got these blood sugar crashes that are also going to affect your sleep.

43:49Josh Axe:Here's another big thing that affects your sleep negatively. Alcohol. It's initially sedating, but it suppresses REM sleep and increases sleep fragmentation later on during the night. So alcohol, major sleep disruptor. Another big thing is excess caffeine, coffee, energy drinks, chocolate. Now, let me say this. You could probably do like a square of dark chocolate or something that has a little bit of chocolate flavor, and that's not going to bother you much. But if you have a, let's say a half a bar of dark chocolate, the amount of caffeine in there is going to affect adenosine, which is then going to tell your body it's not tired and that's going to interfere with melatonin production.

44:31So you got to be careful there.

44:32Josh Axe:Now, here's another thing that will really interfere with your sleep. People don't think about doing heavy fried foods or high fat meals late at night. This is going to slow digestion. It's going to increase nighttime metabolic activity. And when your liver and gallbladder are ready to detox, they're going to have to be working. Remember, 11 p.m. to 3 a.m. So you can do fat at night. You should do some fat at night. You should do half an avocado. You should do some extra virgin olive oil. You should do a little bit of, again, it could be coconut, something there, a little bit of healthy fat, but you don't want to go overboard and eat something that's high fat, really it's high protein, high fiber with moderate fat, low carb.

45:15That's the ideal before you go to sleep or again, specifically dinner. Now, here's one other thing. You want to try and

45:21Josh Axe:eat dinner earlier, really around, let's call it six o 'clock and then go to bed at nine. You want about a three hour window between when you eat and when you go to sleep. What you don't want to do is eat dinner at 9 p.m. and try and go to bed at 10 p.m. Okay. That is overly taxing on your digestive system, so you ideally want about a three-hour window. Now, I want to dive into number three here, and that's supplements for sleep. Supplements absolutely can support sleep, but remember this, as I talked about with my radio show caller earlier, supplements cannot replace healthy rhythms, okay? They can help you fall asleep, and they also definitely cannot replace sleep.

45:59Josh Axe:Here are some helpful tools. My favorite, magnesium glycinate, okay? Magnesium threonate is also beneficial, and so is a multi-chelated form of magnesium that's more food-based. But the most clinical studies are around magnesium glycinate because it's magnesium. We talked about glycine earlier, right? That's found in bone broth. But magnesium attached to glycine amino acid is great for sleep. You typically want to take this around 20 to 30 minutes before you go to sleep at night, okay? And there's medical studies on this that are fantastic around it. So magnesium glycinate is typically the best along with a food-based magnesium or a 3-in-8, a magnesium 3-in-8.

46:42Those are the best for sleep. The second supplement you may want to consider is glycine.

46:47Josh Axe:Now you could get that in a food form as drinking bone broth, or you can do around 3 ,000 to 4 ,000 grams before you go to sleep at night. It supports and improves sleep. And also, if you're a person that tends to wake up around that 3 a.m. time period, glycine can help you sleep through that. There's another supplement as well that's good for this, and it's called phosphatidylserine. Okay, it's phospholipids. Now, phospholipids tend to be found in egg yolks. They're also found in fatty fish, especially wild-caught salmon. And they're also found in caviar. So phospholipids are these really unique type of fats that have longevity properties.

47:29Josh Axe:But one of those phospholipids, phosphatidylserine has been shown to help keep you asleep at night. So taking around 200 to 300 milligrams of phosphatidylserine and around 3 ,000 to 4 ,000 milligrams of glycine, an amazing combo for helping you sleep at night. Now, another amino acid that I love that helps calm the brain activity without sedation is L-theanine. Theanine is found in small to moderate amounts in things like matcha green tea. This is why when you drink things like green tea, you get a little bit of an energy lift, but it also has a level of calmness with it. That's because of the theanine that's found in things like matcha.

48:06Josh Axe:But theanine is great around 200 milligrams before bed or just after dinner. If you kind of feel wound up from the day and you're like, okay, I just need to kind of get out of this fight or flight state, L-theanine is one of the absolute best things for doing that. And then there's many other things. Apigenin, which is found in chamomile tea, that can support sleep long-term, ashwagandha and reishi mushrooms, those lower cortisol levels long-term, which can help improve sleep. And so those are some of my favorites when you're wondering what are the best things for sleep. I do want to mention there's lots of herbs out there.

48:41Josh Axe:I like lemon balm. I like chamomile. I like magnolia. Those are probably some of my favorite herbals that directly affect sleep. I'm not as big a fan of valerian because a lot of times the grogginess the next stay. Melatonin, there are new studies recently released on melatonin and that it may actually increase your mortality. Now, let me share why that is. I don't think it's from the melatonin itself. I think it's a signal that people that don't sleep well tend to take more melatonin. And so the side effect is not from melatonin. The side effect is if you don't sleep well, It will take years off your life, sometimes 10 to 20 years.

49:23Again, I mentioned this earlier, one of the greatest factors of increasing your risk of death today, probably even more than eating sugar and being hyperinsulinemia or being pre-diabetic, is not getting good quality sleep. And so there's studies showing people that use a lot of melatonin have an earlier mortality. I don't know if it's from the melatonin. I think it's more likely the study is from people. They're just not sleeping well at night. But overall, doing high-dose melatonin, your body will not produce enough melatonin on its own. It's taking an exogenous hormone, right? It's like a form of hormone replacement therapy, in a way, melatonin, when you're taking it.

50:01So it's really not the ideal. Now, I do want to say when I do like melatonin, I like melatonin for jet lag. If you're doing a three-hour trip across the country or you're going from the United States to Europe, I'm trying to, like, the only time I've taken melatonin in the past year is when I did a trip last year to London for a speaking event. And I took melatonin the first night in maybe like a gram. It wasn't a very high dose along with some other things just to kind of get my sleep back on track and to tell my buddy, oh, this is your new sleep pattern, okay? So that's when you want to take melatonin is around travel for one to two days, and that's it.

50:40So again, it's great for those things, but that's really the only time you want to take melatonin for most people.

50:45Josh Axe:Now, the number four tip I have to really support optimal sleep is create a wind down ritual with good sleep hygiene. You need to create boundaries around your sleep in order to properly wind down and prepare your body. There is a influence out there. By the way, I agree with some of the things he does. There are other things I don't. His name is Brian Johnson. Brian Johnson was taking his child's blood and using that for his own anti-aging protocol. I don't, and I don't know that he fully understands this. I don't believe that was healthy for his son, okay? So that is something I vehemently disagree with.

51:25However, this man has used himself as a laboratory

51:29Josh Axe:and looking at what improves his longevity in one of those areas is sleep. And one of the things that he mentioned that he noticed had a great impact on his sleep and his HRV, which is heart rate variability, and his resting heart rate, he saw big improvements with this, was creating a sleep schedule and focusing on getting that resting heart rate down before bed. One of the things he used was a vagal nerve stimulator. It might've been like Neuropod or one of those brands in order to start to calm his body down. And that's what you wanna do, right? You wanna get in a vagal state. You have your vagus nerve, which is the nerve that signals are sent through for your parasympathetic nerve system, which offsets that sympathetic fight-or-flight state.

52:16So again, if you want to get quality sleep, you want to optimize getting out of your fight-or-flight state, getting into parasympathetic, that's known as the rest or digest state. And you can do that with things like a vagal nerve

52:29Josh Axe:stimulator. You can do it by eating dinner earlier, stop working after dinner. We talked after those things, dimming the lights down, not scrolling, right? This is like being on a slot machine. I mean, your hormones are on high alert. Again, we talked about reading a book, listen to an audio book, lower the body temperature. Do things that are spiritual, go deep. Prayer, reading the Bible, meditation. These things all have tremendous benefits, but create a routine with this to where, okay, we eat dinner. If you're gonna watch TV, it's fine. Put on your blue blockers and then watch show for one hour.

53:04and then listen to your audio book.

53:06Josh Axe:And then before bed, do something spiritual. And then get in those daily habits of preparing your body for sleep, good sleep habits. So remember at a high level, we wanna live in tune with nature. When you wake up in the morning, let's get that sunlight, let's get those cortisol levels up and start the morning with a sense of calmness. Prayer, read your Bible, gratitude walk, eat a good breakfast, high protein, high fiber, high antioxidants, then dive into the day. You know, take a break in the middle of the day. Eat good food then, go for a short walk, don't work over lunch, take a nice break there.

53:38Josh Axe:And then again, after work, once you get to around five, let's say 6 p.m. at night, now it's time to start to wind down. Connect with family, put on those blue blockers, right? Get more of the yellow light, less of the white light. Take some of the right vitamins and supplements, prepare your body that way. And if you do that, you're gonna see great improvements in your sleep and then your body is going to heal better. It's gonna become more balanced and you'll start living in tune with God's design. Hey, let me know in the comments which one of these you're going to implement this week. Here's the reality.

54:08Josh Axe:You cannot build vibrant health on a foundation of sleep deprivation. Sleep is not just downtime. Sleep is medicine. I want to say thanks so much for tuning in here to the Dr. Josh Shack Show. Each and every week, we're diving deep into the science and principles of how you can heal physically, mentally, spiritually, and take your health and your life to the next level. Hey, make sure to subscribe. It's the number one thing you can do to support the show. So if you're mission-driven like me and you want to help people transform their health and you also want to stay educated, make sure to subscribe and also share.

54:43Josh Axe:You know, there are millions of people that are being impacted by negative sleep. They don't know these tips. And so I want to say thank you, all of you, for your comments and for sharing this. And I can't wait to see you on the next episode.

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