1 00:00:00,040 --> 00:00:02,440 Well, hello ladies and gents, Robert Sykes, Keto savage.com 2 00:00:02,440 --> 00:00:05,440 and today I've got special guest Doctor Martoni on the line and 3 00:00:05,440 --> 00:00:08,320 we dive deep into optimizing 1's sleep. 4 00:00:08,320 --> 00:00:10,440 So that's something we should all take interest in. 5 00:00:10,560 --> 00:00:13,320 We all sleep, hopefully some of us better than others. 6 00:00:13,320 --> 00:00:17,880 I am guilty of not getting much REM sleep or enough deep quality 7 00:00:17,880 --> 00:00:20,040 sleep. So he kind of broke that down. 8 00:00:20,240 --> 00:00:23,920 And also how proper sleep truly impacts everything from 9 00:00:23,920 --> 00:00:27,400 digestion to making sure you're in the parasympathetic state, 10 00:00:27,400 --> 00:00:30,320 more often than not fully recovering, all that good stuff 11 00:00:30,320 --> 00:00:33,440 that we all know to be true, but often times don't prioritize. 12 00:00:33,440 --> 00:00:37,480 So we dive deep into optimizing 1's sleep, how to position 13 00:00:37,480 --> 00:00:40,400 yourself as you sleep, how to set the stage from a balance 14 00:00:40,400 --> 00:00:44,480 standpoint, from a structural standpoint, and from just a 15 00:00:44,480 --> 00:00:46,000 conscious and subconscious standpoint. 16 00:00:46,000 --> 00:00:47,160 So very interesting conversation. 17 00:00:47,160 --> 00:00:48,960 I learned a ton. I know that you will take 18 00:00:48,960 --> 00:00:50,760 something from this so that further delay. 19 00:00:50,760 --> 00:00:54,080 Sit back, relax through the podcast with Doctor Martoni. 20 00:01:04,080 --> 00:01:06,400 And we are live, Doctor Martoni. How are you, Sir? 21 00:01:07,120 --> 00:01:09,160 Unbelievable. Glad to hear it. 22 00:01:09,160 --> 00:01:11,480 Glad to hear it. So you are a expert in all 23 00:01:11,480 --> 00:01:14,880 things optimizing sleep quality, which is something that I 24 00:01:14,880 --> 00:01:17,560 certainly need to work on. I'm sure most of my listeners do 25 00:01:17,560 --> 00:01:20,440 to some extent as well. So give me some background and 26 00:01:20,440 --> 00:01:22,200 what got you interested in sleep to begin with. 27 00:01:23,000 --> 00:01:25,480 Yeah. So my undergrad, I was a 28 00:01:25,480 --> 00:01:30,240 kinesiologist, so the study of bio mechanics is kind of my jam. 29 00:01:30,240 --> 00:01:34,560 And then I went through chiropractic school and was 30 00:01:34,560 --> 00:01:37,560 practicing chiropractor for 24 years. 31 00:01:38,040 --> 00:01:41,520 And within that period of time, I'd see my patients come in with 32 00:01:41,520 --> 00:01:45,840 the same exact problems time and time and time again. 33 00:01:46,480 --> 00:01:50,680 And we were helping them at the time with all sorts of chronic 34 00:01:50,680 --> 00:01:54,840 illness from from breathing issues, asthma, allergies, women 35 00:01:54,840 --> 00:01:57,200 could not get pregnant. We were really focused on a 36 00:01:57,200 --> 00:02:01,440 specific nerve called the vagus nerve, which is really the rest 37 00:02:01,440 --> 00:02:05,800 in digest nerve that controls it's called the parasympathetic 38 00:02:05,800 --> 00:02:08,560 nervous system. So it's 80% of all the nervous 39 00:02:08,560 --> 00:02:11,800 system function. And then finally one day I was 40 00:02:11,800 --> 00:02:16,080 mountain biking and, and I had twisted wrong and landed and 41 00:02:16,080 --> 00:02:19,440 herniated my own disc. And I'm and as a chiropractor at 42 00:02:19,440 --> 00:02:24,120 the time, I had a lot of back pain all the time. 43 00:02:24,440 --> 00:02:26,960 So it's helping my patients with all this dysfunction in their 44 00:02:26,960 --> 00:02:29,440 spine and aligning their spine. They're coming in with the same 45 00:02:29,440 --> 00:02:33,240 problems and they're still having, you know, dysfunction 46 00:02:33,240 --> 00:02:36,120 within their system. And then when I herniated my 47 00:02:36,120 --> 00:02:38,640 disc, I said, man, there's got to be something else. 48 00:02:38,640 --> 00:02:43,280 I, what the heck am I missing? So I reviewed about 3500 X-rays 49 00:02:43,280 --> 00:02:48,480 at the time and found that there was a pattern that because I had 50 00:02:48,480 --> 00:02:51,400 this forward head posture, which most people have because they're 51 00:02:51,400 --> 00:02:54,360 on, you know, they're texting and they're side sleepers and 52 00:02:54,360 --> 00:02:55,800 they're on computers all day long. 53 00:02:56,480 --> 00:03:00,960 I I that picked up a reactive what's called SOAS major muscle 54 00:03:00,960 --> 00:03:03,360 spasm and the SOAS is the only muscle in the human body 55 00:03:03,360 --> 00:03:07,520 attaches directly to a disk. So I said man, if I can 56 00:03:08,840 --> 00:03:14,280 theoretically change the curve of my spine, I could then take 57 00:03:14,440 --> 00:03:19,480 pressure off of my disc and maybe incense heal my own disc 58 00:03:19,480 --> 00:03:22,000 problem. So I started saying when the 59 00:03:22,000 --> 00:03:24,720 heck can I do this? I said well I can do it at night 60 00:03:24,720 --> 00:03:27,240 when I sleep. So I started jamming pillows 61 00:03:27,240 --> 00:03:30,520 underneath my neck. I started rolling up towels and 62 00:03:30,520 --> 00:03:35,680 I worked on really focusing on just staying in one position and 63 00:03:35,680 --> 00:03:40,160 not turning and trying to fix my neck while I slept while lo and 64 00:03:40,160 --> 00:03:42,480 behold, my disc problem went away. 65 00:03:43,000 --> 00:03:46,120 Then they started doing this with patients and not only did 66 00:03:46,120 --> 00:03:49,200 their pain and dysfunction get better, the nervous system 67 00:03:49,200 --> 00:03:51,200 started healing. Their digestion issues were 68 00:03:51,200 --> 00:03:53,320 going away. Their immune systems were 69 00:03:53,320 --> 00:03:55,040 getting, you know, more and more. 70 00:03:55,320 --> 00:03:57,480 You know, they were digesting their foods better. 71 00:03:57,480 --> 00:04:00,080 They're getting healthier. So I'm like, holy mackerel. 72 00:04:00,080 --> 00:04:03,000 Next thing you know, you know, 15 years later, I'm in the sleep 73 00:04:03,000 --> 00:04:04,760 industry. Nice, nice. 74 00:04:04,760 --> 00:04:07,000 Well, I definitely want to peel the curtain back here because I 75 00:04:07,360 --> 00:04:10,320 have tried a lot of different things to get my sleep dialed in 76 00:04:10,920 --> 00:04:12,920 and some of them I think I've definitely been worth their 77 00:04:12,920 --> 00:04:15,360 while. You know, things like blackout 78 00:04:15,360 --> 00:04:18,079 curtains, turning the temperature down, mouth taping, 79 00:04:18,760 --> 00:04:21,279 things like that. But I have not gotten the pillow 80 00:04:21,279 --> 00:04:24,680 game totally figured out. Actually, I've never really used 81 00:04:24,680 --> 00:04:27,520 a chiropractor much, but I've been to 1 here locally a few 82 00:04:27,520 --> 00:04:31,720 times and he did a bunch of X-rays and he recommended that I 83 00:04:32,360 --> 00:04:34,400 he, he gave me one of those blocks, I forget the name of the 84 00:04:34,400 --> 00:04:35,720 block. A lot of the chiropractors use 85 00:04:35,720 --> 00:04:36,480 it. You know what it's called? 86 00:04:36,480 --> 00:04:40,520 It was like foam. It could be like an SOT block or 87 00:04:40,520 --> 00:04:42,680 something. A lot of lot of times they use 88 00:04:42,680 --> 00:04:44,080 different things to align the pelvis. 89 00:04:44,080 --> 00:04:45,360 Was it for your pelvis or your neck? 90 00:04:45,480 --> 00:04:47,240 It was my neck. Yeah. 91 00:04:47,240 --> 00:04:50,840 So yeah, they used a block to try to elicit a curve. 92 00:04:50,960 --> 00:04:54,680 In the neck exactly. And he had me doing that and I 93 00:04:54,680 --> 00:04:58,640 was laying on it for like 20 minute increments and it felt 94 00:04:58,640 --> 00:04:59,920 fine. But like, I'm like, man, if I 95 00:04:59,920 --> 00:05:02,200 can find a way to do this while I sleep, it'd make everything 96 00:05:02,200 --> 00:05:04,240 easier because I don't ever have time to just lay down on the 97 00:05:04,240 --> 00:05:05,640 floor for 10 minutes or 20 minutes. 98 00:05:06,160 --> 00:05:09,720 And he was recommending not using a pillow of any type to 99 00:05:09,720 --> 00:05:12,160 improve my neck curvature. I'm sure it's probably somewhat 100 00:05:12,160 --> 00:05:15,880 individualized, but I like having a pillow, you know, and 101 00:05:15,880 --> 00:05:19,560 I've been using the My Pillow brand pillow, which is pretty 102 00:05:19,560 --> 00:05:20,160 good. Like it. 103 00:05:20,360 --> 00:05:22,320 I'm a back sleeper. Like I don't typically sleep on 104 00:05:22,320 --> 00:05:23,480 my side. I don't ever sleep on my 105 00:05:23,480 --> 00:05:25,560 stomach. Like I'm always a back sleeper, 106 00:05:25,560 --> 00:05:28,280 don't move that much so I probably shouldn't have fixed my 107 00:05:28,280 --> 00:05:30,880 pillow game I would imagine. Yeah. 108 00:05:30,880 --> 00:05:33,160 Well, let's let's look at like a pillow, right. 109 00:05:33,160 --> 00:05:39,560 So a pillow defined is a support for your head and anything, 110 00:05:39,560 --> 00:05:45,560 anytime you support something in the body or take any stress, in 111 00:05:45,560 --> 00:05:48,440 the absence of stress, the body will degenerate and deteriorate. 112 00:05:48,440 --> 00:05:50,880 So whenever you support something, you're going to make 113 00:05:50,880 --> 00:05:55,280 the body weaker. So if we put our head on a 114 00:05:55,280 --> 00:05:58,320 pillow and we support our head and let's say we support our 115 00:05:58,320 --> 00:06:01,200 neck at the same time, because even a lot of these cervical 116 00:06:01,760 --> 00:06:05,280 pillows are a little bit of an issue, you're going to weaken 117 00:06:05,360 --> 00:06:10,120 the cervical spine. So in, in, you know, even before 118 00:06:10,120 --> 00:06:14,600 you get here, because the problem is, is, is it's not the 119 00:06:14,600 --> 00:06:19,280 pillow as much as it is the neurology not being able to 120 00:06:19,280 --> 00:06:23,520 accept the positioning that you're putting your body in. 121 00:06:23,960 --> 00:06:27,320 Because when you fall asleep, you're only in control with how 122 00:06:27,320 --> 00:06:29,800 you fall asleep. Once you fall asleep, your 123 00:06:29,800 --> 00:06:32,280 subconscious brain is in control of everything else. 124 00:06:32,560 --> 00:06:35,320 So if you're not putting the body in alignment, if you're 125 00:06:35,320 --> 00:06:38,800 not, you know, structurally supporting your neck and, and, 126 00:06:38,800 --> 00:06:42,040 and allowing your, your, the weight of your head to hang off 127 00:06:42,040 --> 00:06:44,840 the back of the pillow, your arms and your feet aren't down 128 00:06:44,840 --> 00:06:46,480 by your side. And there are things that you're 129 00:06:46,480 --> 00:06:49,960 not doing correctly to set up for good quality sleep. 130 00:06:50,440 --> 00:06:52,800 You're going to move out of those positions within 20 131 00:06:52,800 --> 00:06:55,320 minutes, and the average person will toss and turn 20 minutes a 132 00:06:55,320 --> 00:06:57,400 night. I mean 20 to 40 * a night. 133 00:06:58,880 --> 00:07:00,280 It makes sense, makes total sense. 134 00:07:00,280 --> 00:07:04,040 So is there benefit to not? I mean like with shoes, I 135 00:07:04,040 --> 00:07:06,120 imagine some of this translate pretty well to footwear too. 136 00:07:06,120 --> 00:07:08,640 Because like you see all the people that are using you know, 137 00:07:08,640 --> 00:07:11,000 extreme cushioning or use a ton of arch support. 138 00:07:11,000 --> 00:07:13,560 They have the heel elevated shoes and platforms that pretty 139 00:07:13,560 --> 00:07:15,640 much breaks down their natural foot pattern. 140 00:07:15,640 --> 00:07:18,520 Which is why I pretty much switched everything over to a 141 00:07:18,520 --> 00:07:21,920 wide toe box, 0 drop more or less minimalist shoe to kind of 142 00:07:21,920 --> 00:07:25,120 regain that strength in my natural arch. 143 00:07:25,480 --> 00:07:28,240 I'm assuming the same things pretty much happening with your 144 00:07:28,240 --> 00:07:33,560 spine as you sleep. Yeah, So I think we have to take 145 00:07:33,560 --> 00:07:39,440 a little bit of a step back in, understand that sleep is 146 00:07:39,440 --> 00:07:43,240 neurological, right? You the reason why people then 147 00:07:43,360 --> 00:07:46,440 don't get good sleep is because the neurology can't handle the 148 00:07:46,440 --> 00:07:50,840 positionings that we we need people to sleep in. 149 00:07:50,840 --> 00:07:54,080 And what I mean by that is it's all in the brain. 150 00:07:54,400 --> 00:07:58,200 So when you're thinking, right, there's a specific nervous 151 00:07:58,200 --> 00:08:00,600 systems that that's at play. It's called your sympathetic 152 00:08:00,600 --> 00:08:03,680 nervous system, right? Your sympathetic is your, your, 153 00:08:03,800 --> 00:08:06,360 you know, your survive nervous system or your, you know, 154 00:08:06,360 --> 00:08:09,520 survival nervous system. Then you have something that's 155 00:08:09,520 --> 00:08:11,960 called the parasympathetic nervous system, which is when 156 00:08:11,960 --> 00:08:15,480 you're remembering, which is, which is, you know, in the back 157 00:08:15,480 --> 00:08:19,840 portion of your brain. So as we are more stressed as a 158 00:08:19,840 --> 00:08:24,280 culture and we tend to have higher anxiety and we start to 159 00:08:24,280 --> 00:08:26,880 lose the structure of our cervical spine, we're going to 160 00:08:26,880 --> 00:08:30,280 start to lose our balance. As you start to lose your 161 00:08:30,280 --> 00:08:33,240 balance, you start to lean forward. 162 00:08:33,240 --> 00:08:37,159 So your posture, when your posture is forward or you lose 163 00:08:37,159 --> 00:08:41,240 the curve in your neck, getting your neck all the way back to 164 00:08:41,240 --> 00:08:46,200 where it needs to be at in sleep is very unsafe for the 165 00:08:46,200 --> 00:08:49,760 subconscious brain. So even if I put you into the 166 00:08:49,760 --> 00:08:53,920 perfect position that I want you to be in, if we don't retrain 167 00:08:53,920 --> 00:08:57,000 your neurology to accept that position and you will never ever 168 00:08:57,000 --> 00:08:58,520 be able to get good quality sleep. 169 00:08:58,800 --> 00:09:02,680 And this is where the gap is missed between sleep specialists 170 00:09:02,680 --> 00:09:07,080 and the understanding of of the neurological aspect of potty 171 00:09:07,080 --> 00:09:08,560 posture. Gotcha. 172 00:09:08,840 --> 00:09:12,800 OK, OK, that makes sense. So how does one go about 173 00:09:12,800 --> 00:09:15,280 retraining the brain to accept that positioning? 174 00:09:16,560 --> 00:09:20,400 First thing you have to do is you have to either buy a wobble 175 00:09:20,400 --> 00:09:26,720 board, you know, work on putting your body let's say in an 176 00:09:26,720 --> 00:09:32,120 upright straight posture and then start to work on balance in 177 00:09:32,120 --> 00:09:36,320 order to build a specific portion of your brain called 178 00:09:36,320 --> 00:09:38,920 your vermis. And once you're able to build 179 00:09:38,920 --> 00:09:44,680 that vermis and that vermis, it strengthens with improving 180 00:09:44,680 --> 00:09:47,640 balance. So as you're able to do that, 181 00:09:47,920 --> 00:09:51,000 you're going to notice that there's another portion of your 182 00:09:51,000 --> 00:09:53,640 brain called the prefrontal cortex, which is where all your 183 00:09:53,640 --> 00:09:56,840 executive functioning is, which is where where people where 184 00:09:56,840 --> 00:09:59,800 anxiety lives. So as in they're doing a lot of 185 00:09:59,800 --> 00:10:04,640 this research on ADHD is if you get somebody to really focus on 186 00:10:04,640 --> 00:10:08,720 their balance, then you're going to build the vermis and then you 187 00:10:08,720 --> 00:10:12,480 will build a stronger prefrontal cortex, which in in sense will 188 00:10:12,480 --> 00:10:14,320 create safety when you sleep at night. 189 00:10:14,520 --> 00:10:18,480 So the first step is to work on balance during the day and then 190 00:10:18,520 --> 00:10:21,520 we put you into a that sleeping position at night. 191 00:10:22,520 --> 00:10:25,480 Gotcha, gotcha. So the the wobble board is a 192 00:10:25,840 --> 00:10:27,760 practical way to do that throughout the day. 193 00:10:28,400 --> 00:10:31,360 What about like just you? Because as you mentioned, we're 194 00:10:31,360 --> 00:10:32,840 all leaning forward-looking at our phones. 195 00:10:32,840 --> 00:10:35,040 We're on a computer. I spend the vast majority of my 196 00:10:35,040 --> 00:10:38,720 day in front of a computer. What can one do in like an 197 00:10:38,720 --> 00:10:41,120 office setting like that to kind of set themselves up for success 198 00:10:41,120 --> 00:10:43,800 as well? Yeah, you want to lift your 199 00:10:43,800 --> 00:10:48,200 monitor above your eye level, so you want to be looking up at 200 00:10:48,200 --> 00:10:50,680 your monitor. You know your body, You, you 201 00:10:50,680 --> 00:10:54,880 want to she instead like like picture looking at a laptop when 202 00:10:54,880 --> 00:10:58,760 you're, you know, when it's way below your eyes and you're 203 00:10:58,760 --> 00:11:02,560 curled over in a, in a little ball looking at it versus 204 00:11:02,560 --> 00:11:05,760 lifting up the monitor, your body posture adjuster your, 205 00:11:06,040 --> 00:11:09,920 your, your head positioning. So if you're looking up, you're 206 00:11:09,920 --> 00:11:11,480 going to create an arch on your neck. 207 00:11:11,760 --> 00:11:17,440 If you look down, you're going to reinforce a a rounded out 208 00:11:17,440 --> 00:11:20,440 cervical spine. Gotcha, Gotcha. 209 00:11:20,920 --> 00:11:26,120 Before we go in further, can you kind of just explain the adverse 210 00:11:26,120 --> 00:11:30,600 effects that are bound to come as a result of that irregular 211 00:11:30,840 --> 00:11:34,840 curvature in the spine far from what we are supposed to be from 212 00:11:34,840 --> 00:11:37,000 a curvature standpoint because it's supposed to be curved. 213 00:11:37,000 --> 00:11:39,200 Like when I when I got those initial X-rays, he was showing 214 00:11:39,200 --> 00:11:43,440 me what proper spine looks like versus what mine look like, what 215 00:11:43,440 --> 00:11:45,840 I'm assuming most people in today's age looks like. 216 00:11:46,440 --> 00:11:49,000 And there's definitely some curvature there, which basically 217 00:11:49,120 --> 00:11:53,520 to my understanding improves the it's, it's there to offer kind 218 00:11:53,520 --> 00:11:55,640 of like a spring loaded system for the entire body. 219 00:11:55,640 --> 00:11:57,520 So like, if you don't have any curvature, any natural 220 00:11:57,520 --> 00:12:00,040 curvature, all of your joints are going to be taking a 221 00:12:00,040 --> 00:12:02,320 beating. Yeah, that's correct. 222 00:12:02,320 --> 00:12:08,400 So if you picture a spring when the the shock absorbers is 223 00:12:08,400 --> 00:12:10,000 actually the shape of the spring. 224 00:12:10,280 --> 00:12:14,840 So you know if you press on a spring with with two hands, it 225 00:12:14,840 --> 00:12:19,320 bounces well when you the the structure of your spine is such 226 00:12:19,320 --> 00:12:22,920 where you have a curve in your neck and you have a curve in 227 00:12:22,920 --> 00:12:26,760 your lower back, though the curve in the neck and the lower 228 00:12:26,760 --> 00:12:31,360 back are basically half curves going one way. 229 00:12:32,280 --> 00:12:35,600 Then you have the curve in your mid back, which is the thoracic 230 00:12:35,600 --> 00:12:37,920 curve and that's going the opposite way. 231 00:12:37,920 --> 00:12:41,560 So the two lumbar, the lumbar and the cervical curve equal the 232 00:12:41,560 --> 00:12:44,280 exact opposite of the full thoracic curve. 233 00:12:44,280 --> 00:12:46,280 Does that make sense? Yes it does. 234 00:12:46,280 --> 00:12:49,120 Yeah. So it's a, it's a exactly. 235 00:12:49,120 --> 00:12:53,320 It's an it's an S and, and when you walk, your body should 236 00:12:53,320 --> 00:12:56,520 spring. And once you, when you lose 237 00:12:56,520 --> 00:13:00,320 those curves in, in, in, in especially in the cervical 238 00:13:00,320 --> 00:13:04,840 spine, you affect the integrity of what's called the vagus 239 00:13:04,840 --> 00:13:07,280 nerve. And the vagus nerve controls 240 00:13:07,280 --> 00:13:11,640 immune system, digestive system in hormones. 241 00:13:11,920 --> 00:13:13,880 So your your reproductive system. 242 00:13:13,880 --> 00:13:17,920 So it's 80% of all of the parasympathetic innervation to 243 00:13:17,920 --> 00:13:21,440 the entire body comes from that nerve at the base of your neck. 244 00:13:21,640 --> 00:13:25,640 So when you lose the cervical curve in your spine, you 245 00:13:25,640 --> 00:13:30,360 actually your health is significantly diminished. 246 00:13:30,360 --> 00:13:34,440 So a lot of people in our world look at their HRV and they try 247 00:13:34,440 --> 00:13:37,720 to maximize something that's called HRV, which is a reading 248 00:13:37,960 --> 00:13:41,080 of how the heart beats. Are you sympathetic dominant or 249 00:13:41,080 --> 00:13:43,120 are you balanced with the parasympathetic system? 250 00:13:43,440 --> 00:13:46,760 Well, you will always be parasympathetic inhibited with 251 00:13:46,760 --> 00:13:50,680 loss of cervical curve. And is that inhibition to the 252 00:13:50,680 --> 00:13:54,760 vagus nerve a result of that lack of curvature pinching that 253 00:13:54,760 --> 00:13:55,840 nerve? And what's happening 254 00:13:55,840 --> 00:13:57,520 mechanistically? Yes, that's exactly what's 255 00:13:57,520 --> 00:13:59,880 happening. It's through the carotid sheath 256 00:14:00,160 --> 00:14:03,760 is as you start to lose the curve in the neck, that carotid 257 00:14:03,760 --> 00:14:07,160 sheath gets pulled tight and there's three nerves in there, 258 00:14:07,160 --> 00:14:11,000 the glossopharyngeal, spinal accessory and then the vagus 259 00:14:11,000 --> 00:14:13,920 nerve and the spinal accessory nerve. 260 00:14:13,920 --> 00:14:16,800 That's why people always have those tight shoulders, because 261 00:14:16,800 --> 00:14:19,440 it innervates the the traps. Gotcha. 262 00:14:19,440 --> 00:14:21,040 Yeah. And I imagine with you having 263 00:14:21,040 --> 00:14:24,920 looked at over 3500 X-rays, the vast majority of people in our 264 00:14:24,920 --> 00:14:28,400 current population likely have lost a significant degree of 265 00:14:28,400 --> 00:14:32,320 that natural curvature. Yeah, which is really ultimately 266 00:14:32,320 --> 00:14:35,640 the reason why I'm in the sleep industry wasn't to help people 267 00:14:35,640 --> 00:14:37,400 sleep. It was to fix their structure 268 00:14:37,400 --> 00:14:41,080 while they slept. And that's really kind of what 269 00:14:41,080 --> 00:14:45,000 makes us very unique is we have all of this this, this 270 00:14:45,000 --> 00:14:52,000 neurological, you know, health, functioning, Wellness, you know, 271 00:14:52,240 --> 00:14:55,400 years of experience. And then we now couple that with 272 00:14:55,400 --> 00:14:58,560 all of our sleep experience. OK, so let's just for the 273 00:14:58,560 --> 00:15:03,200 listeners and for my own selfish curiosity here, using me as like 274 00:15:03,200 --> 00:15:05,440 a case study example, because I imagine I fit the criteria of a 275 00:15:05,440 --> 00:15:07,320 lot of the people, you know, spending quite a bit of time at 276 00:15:07,320 --> 00:15:10,160 a computer, looking at the phone, things of that nature. 277 00:15:10,480 --> 00:15:13,360 How would you structure a day-to-day for me? 278 00:15:13,360 --> 00:15:16,560 So like we've got the monitor raised up higher, we've got a 279 00:15:16,560 --> 00:15:18,000 wobble board or something similar. 280 00:15:18,280 --> 00:15:21,680 What else would we implement? First thing I would do is we got 281 00:15:21,680 --> 00:15:24,120 to take it back to the basics. I would have you go to 282 00:15:24,120 --> 00:15:27,880 doctorsleepright.com, take an animal sleep avatar test. 283 00:15:28,400 --> 00:15:32,200 That animal sleep avatar test would identify your subconscious 284 00:15:32,200 --> 00:15:35,520 as one of three animals. You're either a gorilla, an 285 00:15:35,520 --> 00:15:39,200 armadillo or an ostrich, so. Hopefully I'm a gorilla that 286 00:15:39,200 --> 00:15:42,280 sounds more savage for. Sure you would want I I could 287 00:15:42,280 --> 00:15:44,320 probably evaluate in two seconds. 288 00:15:44,760 --> 00:15:47,320 What position do you sleep in? Typically my back. 289 00:15:48,120 --> 00:15:51,040 OK, good. And then are you ambidextrous in 290 00:15:51,040 --> 00:15:53,680 any way? Yeah, I play pool with my left 291 00:15:53,680 --> 00:15:56,520 hand, interestingly. Yeah, so, so you would be more 292 00:15:56,520 --> 00:15:58,960 of a of of an armadillo, unfortunately. 293 00:15:58,960 --> 00:16:01,080 Oh man. Let's see, let's say you're a 294 00:16:01,080 --> 00:16:02,920 gorilla, Dilla. A gorilla Dilla. 295 00:16:03,760 --> 00:16:06,560 You're you're midway between, you're identifying. 296 00:16:06,560 --> 00:16:08,000 In both of them I'm transitioning. 297 00:16:08,440 --> 00:16:11,760 You're in transition because what happens is the the cross 298 00:16:11,760 --> 00:16:16,440 dominant avatar requires pressure and safety to feel safe 299 00:16:16,440 --> 00:16:19,200 at night. So I don't know if this is you, 300 00:16:19,200 --> 00:16:21,840 but you know, you have a pillow on your chest. 301 00:16:22,120 --> 00:16:24,520 You'll hug you'll you know, you'll hug your blankets. 302 00:16:25,680 --> 00:16:28,040 You know you'll wear a sleep mask or you put something over 303 00:16:28,040 --> 00:16:30,680 your forehead. But, but really the ultimate, 304 00:16:30,800 --> 00:16:35,040 the ultimate thing that that people don't understand is that 305 00:16:35,800 --> 00:16:40,560 the, the basic needs of the subconscious brain is to feel 306 00:16:40,560 --> 00:16:44,720 safe. And if and, and you can use 307 00:16:44,720 --> 00:16:47,080 pressure to be able to allow it to feel safe. 308 00:16:47,480 --> 00:16:50,800 And how much safety you require will depend on which animal 309 00:16:50,800 --> 00:16:54,240 sleep avatar you are. So that's kind of that, that's 310 00:16:54,240 --> 00:16:56,800 the that's step one. I would just understand where we 311 00:16:56,800 --> 00:17:01,760 are avatar wise. And then then we want to, you 312 00:17:01,760 --> 00:17:06,319 know, first we want to then a lie in your body when you sleep. 313 00:17:06,760 --> 00:17:09,000 And then the third is the subconscious brain. 314 00:17:09,000 --> 00:17:10,920 We want, I mean the conscious brain, we want to be able to 315 00:17:11,319 --> 00:17:13,599 allow the conscious brain to get out of its own way. 316 00:17:13,920 --> 00:17:17,839 So once we see those three things are how we need to sleep 317 00:17:17,839 --> 00:17:20,280 better. Now let's go to our day-to-day 318 00:17:20,280 --> 00:17:26,240 life and let's see what can we do to 1st we want to identify 319 00:17:26,240 --> 00:17:29,760 which one of those three things are, are the toughest, one of 320 00:17:29,800 --> 00:17:32,640 our toughest problems. Is it setting the body up in 321 00:17:32,640 --> 00:17:36,120 alignment? Is it, you know, not being able 322 00:17:36,120 --> 00:17:39,160 to create safety or is it I can't get out of my own head, 323 00:17:39,320 --> 00:17:42,680 which is the conscious brain? And then we set up each 324 00:17:42,680 --> 00:17:46,400 individual's lifestyle different based on where that where their 325 00:17:46,400 --> 00:17:49,160 avatar comes in it. Gotcha OK that makes sense. 326 00:17:49,160 --> 00:17:53,880 I feel like I definitely am not doing myself any favors by the 327 00:17:53,880 --> 00:17:56,200 majority of my time spent in front of a computer, but I do 328 00:17:56,200 --> 00:18:00,240 train on a regular basis. So I do have intense moments of 329 00:18:00,240 --> 00:18:03,000 physical activity where I am, you know, stretching out the 330 00:18:03,000 --> 00:18:05,960 spine and and also compressing it with certain, you know, 331 00:18:05,960 --> 00:18:09,280 movements training wise. But I'm hopeful that that kind 332 00:18:09,280 --> 00:18:11,760 of offset some of the negative things I'm doing by sitting at a 333 00:18:11,760 --> 00:18:14,080 computer for so long. Yeah. 334 00:18:14,080 --> 00:18:18,720 So sitting at a computer. So you're when you are sitting 335 00:18:18,720 --> 00:18:21,920 at a computer, you're decreasing, you know, hours and 336 00:18:21,920 --> 00:18:25,480 hours and hours and hours of nutrition up into the brain. 337 00:18:26,000 --> 00:18:30,120 So that nutrition up into the brain is called proprioception. 338 00:18:30,920 --> 00:18:33,520 So it's, it's balance, it's movement, right? 339 00:18:33,520 --> 00:18:35,640 Movement is ultimately what the body wants. 340 00:18:36,040 --> 00:18:39,680 So if you can offset that with training, then that's, that's 341 00:18:39,680 --> 00:18:43,920 not, that's not an issue. You're not going to offset the 342 00:18:43,920 --> 00:18:47,400 degenerative effects that are happening at the spine by 343 00:18:47,400 --> 00:18:49,280 training. You need to do that by 344 00:18:49,280 --> 00:18:51,440 retraining the brain by working on your balance. 345 00:18:52,000 --> 00:18:53,880 Gotcha. And the the best way to do that 346 00:18:53,880 --> 00:18:56,040 is via the wobble born during daylight. 347 00:18:56,080 --> 00:18:59,320 Hours we we have done we have done different things. 348 00:18:59,320 --> 00:19:03,040 We've put people on slack lines. We have, you know, if you're a 349 00:19:03,040 --> 00:19:06,320 surfer, you're good, right, So you can do different sports that 350 00:19:06,320 --> 00:19:10,080 challenge your balance. I you know, I mountain bike. 351 00:19:10,080 --> 00:19:14,040 So so I do a lot of like track stance is what they call. 352 00:19:14,040 --> 00:19:17,960 I just put my brakes on and just balance on my bike without 353 00:19:17,960 --> 00:19:19,440 putting my feet on the ground right. 354 00:19:19,440 --> 00:19:23,320 So the more that you challenge your balance on a daily basis, 355 00:19:23,880 --> 00:19:26,920 the Betty you're going to be able to sleep at night. 356 00:19:27,000 --> 00:19:30,040 I know it sounds weird because it doesn't, you know, one and 357 00:19:30,040 --> 00:19:33,200 one doesn't seem like it adds up to two, but it really does. 358 00:19:33,560 --> 00:19:35,480 Interesting, interesting. OK. 359 00:19:35,480 --> 00:19:37,520 So I will definitely work on the balance component. 360 00:19:37,520 --> 00:19:40,600 I do do a lot of, you know, unilateral movements where I am 361 00:19:40,840 --> 00:19:44,080 holding a balance position, but I could probably scale that up 362 00:19:44,080 --> 00:19:47,800 significantly and benefit from it as far as the sleep is 363 00:19:47,800 --> 00:19:49,800 concerned. What would I tangibly do 364 00:19:49,800 --> 00:19:51,200 differently from what I am currently? 365 00:19:51,920 --> 00:19:56,600 All right, so first thing we do, we call the Triune of sleep is 366 00:19:56,800 --> 00:20:01,000 we first set the body up into a perfectly well, we call the 367 00:20:01,000 --> 00:20:06,840 corrective sleeping position. I mean feet straight out, right 368 00:20:06,840 --> 00:20:09,360 leg straight out, arms down by your side. 369 00:20:09,840 --> 00:20:12,720 When you use your covers, your hands and your feet are outside 370 00:20:12,720 --> 00:20:15,480 of the covers. You have your own set of covers. 371 00:20:15,480 --> 00:20:18,920 You don't share them. Because, you know, really one of 372 00:20:18,920 --> 00:20:21,480 the issues with sleep is our body can't temperature regulate 373 00:20:21,480 --> 00:20:24,000 effectively. So we want to be able to allow 374 00:20:24,000 --> 00:20:27,520 our own body heat, our body to be able to control our own body 375 00:20:27,520 --> 00:20:32,480 heat, not a spouses or, or or, you know, a dogs and animals. 376 00:20:32,680 --> 00:20:35,800 So no sleeping with my wife. Well, you can sleep with your 377 00:20:35,800 --> 00:20:37,480 wife, but you have to use different covers. 378 00:20:38,000 --> 00:20:41,440 OK. I know it's so it's weird, but 379 00:20:41,440 --> 00:20:43,680 I'm you know, it's, it makes a big difference. 380 00:20:43,680 --> 00:20:45,200 And then you're not playing tug of war. 381 00:20:45,200 --> 00:20:47,720 That just so many benefits to having your own covers. 382 00:20:48,240 --> 00:20:53,600 And then a second thing is, is you put yourself into that line 383 00:20:53,600 --> 00:20:56,080 position. You put a pillow under your neck 384 00:20:56,680 --> 00:21:00,840 and you allow the head to hang off of the back of the pillow 385 00:21:00,840 --> 00:21:03,840 not supported. And what that does is that 386 00:21:03,840 --> 00:21:08,000 gently, it's like a a weight off the end of a slinky, right? 387 00:21:08,320 --> 00:21:14,160 It it gently stretches a curve back into your neck because you 388 00:21:14,160 --> 00:21:17,400 know you're supporting the neck, but you're using the weight of 389 00:21:17,400 --> 00:21:19,880 the head to junk gently distract the neck. 390 00:21:20,080 --> 00:21:24,040 And that causes that causes a change within the cervical 391 00:21:24,040 --> 00:21:26,280 curve. Is there a specific pillow that 392 00:21:26,280 --> 00:21:30,360 you recommend to do just then? Yeah, I recommend the neck nest. 393 00:21:30,720 --> 00:21:33,840 OK. What's the, what's the benefits 394 00:21:33,840 --> 00:21:34,920 and perks of that? How's it? 395 00:21:34,920 --> 00:21:36,200 How's it set apart from the others? 396 00:21:37,160 --> 00:21:40,720 So the neck Nest is designed to do just that. 397 00:21:40,720 --> 00:21:44,000 It's designed to go completely under your neck. 398 00:21:44,600 --> 00:21:48,480 And then as your head goes, I mean as your neck goes over the 399 00:21:48,480 --> 00:21:51,400 back of it, the entire pillow compresses. 400 00:21:51,680 --> 00:21:55,960 So your head's only about 1/4 of an inch to 1/2 an inch off of 401 00:21:55,960 --> 00:21:59,000 the bed. And, and there's none of this, 402 00:21:59,000 --> 00:22:04,200 the foam in there that pushes back up into your neck that you 403 00:22:04,200 --> 00:22:07,600 know, that that causes, you know, pressure points when 404 00:22:07,600 --> 00:22:09,960 you're put trying to put the head into that sort of 405 00:22:09,960 --> 00:22:13,400 positioning because everything else on the market supports the 406 00:22:13,400 --> 00:22:15,200 head in the neck at the same time. 407 00:22:15,480 --> 00:22:19,080 And you do not want to do that. OK, well I will definitely 408 00:22:19,480 --> 00:22:22,320 purchase a neck nest after this call so I can start implementing 409 00:22:22,320 --> 00:22:25,800 that into my sleep routine. What else can I do as far as 410 00:22:25,800 --> 00:22:30,000 sleep is concerned? So do you meditate? 411 00:22:31,200 --> 00:22:32,800 Kind of I've tried it on and off. 412 00:22:33,200 --> 00:22:36,400 I'm I try to take like moments of mindfulness, prayer, just 413 00:22:36,400 --> 00:22:38,680 relaxation. Like I tried to return to a 414 00:22:38,680 --> 00:22:41,840 parasympathetic state after training before I allow myself 415 00:22:41,840 --> 00:22:44,360 to eat my first meal, things like that. 416 00:22:44,400 --> 00:22:47,400 But I don't really have a structured meditation practice 417 00:22:47,400 --> 00:22:51,640 per SE. OK, so actually we're, we're 418 00:22:51,640 --> 00:22:54,760 doing a 14 day sleep meditation challenge that we're just 419 00:22:54,760 --> 00:23:02,400 launching in next week. But whenever So the the the game 420 00:23:02,600 --> 00:23:08,640 with sleep is realizing that sleep is neurological and sleep 421 00:23:08,640 --> 00:23:15,200 is parasympathetic. And we we're so dominant in 422 00:23:15,200 --> 00:23:20,080 thinking in control during the day, but we never really 423 00:23:20,080 --> 00:23:24,200 understand how to switch off to our parasympathetic system, 424 00:23:24,200 --> 00:23:27,080 which is rest relaxed, give in right? 425 00:23:28,200 --> 00:23:33,400 Well, in order to get better sleep, the the specific vitals 426 00:23:33,400 --> 00:23:38,360 that need to you need to stay conscious of is first breath, 427 00:23:39,240 --> 00:23:40,800 right? You want to slow your 428 00:23:40,800 --> 00:23:46,880 respiratory breath, understanding that you you fall 429 00:23:46,880 --> 00:23:51,680 asleep on your exhale. So it's a let the exhale out and 430 00:23:51,680 --> 00:23:53,840 then there's a pause at the end of that exhale. 431 00:23:54,200 --> 00:23:57,880 And as long as you start to slow your respiratory rate, well, 432 00:23:57,880 --> 00:24:00,320 what's going to follow your heart rate? 433 00:24:00,720 --> 00:24:04,280 So then your heart rate comes down and then the next thing 434 00:24:04,280 --> 00:24:06,880 that's going to happen is your body core temperature's going to 435 00:24:06,880 --> 00:24:09,120 drop. So all three of those things 436 00:24:09,120 --> 00:24:12,760 need to be done together. And every time you do it, let's 437 00:24:12,760 --> 00:24:16,040 say you practice during the day, doing it at any portion of the 438 00:24:16,040 --> 00:24:21,560 day, do it with some sort of aromatherapy or some sort of oil 439 00:24:21,560 --> 00:24:24,720 underneath your nose. Because then what you're doing 440 00:24:24,720 --> 00:24:29,920 is you're attaching the subconscious brain to an 441 00:24:29,920 --> 00:24:35,000 aromatherapy. And then by doing that, you're 442 00:24:35,000 --> 00:24:39,120 going to connect your subconscious to stimulate your 443 00:24:39,120 --> 00:24:42,240 parasympathetic nervous system when exposed to that scent. 444 00:24:42,520 --> 00:24:45,280 Then you can effectively start using that scent for sleep. 445 00:24:46,080 --> 00:24:47,760 Gotcha. OK, that makes total sense. 446 00:24:49,240 --> 00:24:50,520 All right, well, I will definitely do that. 447 00:24:50,520 --> 00:24:54,400 I do try and manipulate my breathing a little bit as I fall 448 00:24:54,400 --> 00:24:56,720 asleep. I've got one of those fancy 449 00:24:56,720 --> 00:25:01,040 alarm clocks that wakes me up via, you know, a light getting 450 00:25:01,040 --> 00:25:03,400 brighter and brighter gradually as opposed to just this 451 00:25:03,560 --> 00:25:07,400 obnoxious blaring sound. And it's also got this dimming 452 00:25:07,400 --> 00:25:10,960 functionality at night as well. And like, like I've got it set 453 00:25:10,960 --> 00:25:14,200 to have some kind of like rhythmic wave audible sound that 454 00:25:14,200 --> 00:25:16,600 gets quieter and quieter. So I try to match my breathing 455 00:25:16,600 --> 00:25:19,720 to that good. I like it. 456 00:25:20,760 --> 00:25:22,280 But I will definitely try the aromatherapy. 457 00:25:22,280 --> 00:25:24,200 I never thought about using that before, but that makes sense to 458 00:25:24,200 --> 00:25:28,520 kind of do that as you try to mindfully control your breathing 459 00:25:28,520 --> 00:25:31,040 and then just kind of work that in subconsciously as you sleep. 460 00:25:32,240 --> 00:25:35,360 Yeah, it's that perfect. That's, you know, those are the 461 00:25:35,360 --> 00:25:41,200 like the small little hacks that you can do, you know, that 462 00:25:41,480 --> 00:25:47,240 really, you know, start to work on, you know, drills. 463 00:25:47,240 --> 00:25:51,560 I guess it's like doing soccer. I was a soccer coach and we give 464 00:25:51,560 --> 00:25:53,960 the kids drills over there, drills over there and drills, 465 00:25:53,960 --> 00:25:57,520 you know, different stations. But then by doing all those 466 00:25:57,520 --> 00:25:59,760 drills, when you bring it together in the game, when it's 467 00:25:59,840 --> 00:26:04,400 when it's game time, you're able to, you know, you know, play 468 00:26:04,400 --> 00:26:06,360 effectively. It's the same thing with sleep. 469 00:26:06,600 --> 00:26:11,240 You can do these specific things that give your body the best 470 00:26:11,240 --> 00:26:13,160 chance to get more restful sleep. 471 00:26:13,400 --> 00:26:18,440 Way better sleep. What about like oxygen flow as 472 00:26:18,440 --> 00:26:20,120 you're sleeping? Like a lot of people are using C 473 00:26:20,120 --> 00:26:23,400 paps now because they've got some form of sleep apnea or a 474 00:26:23,400 --> 00:26:25,600 severe form of sleep apnea due to, you know, obesity or some 475 00:26:25,600 --> 00:26:29,400 other concern there. Are you a fan of C paps or is 476 00:26:29,400 --> 00:26:33,760 there a better alternative? Yeah, I mean they have a lot of 477 00:26:33,760 --> 00:26:38,080 jaw devices that are coming out now like, you know, Quiet Labs 478 00:26:38,080 --> 00:26:43,040 and Z, you know, all of these Z devices where they put in their 479 00:26:43,040 --> 00:26:46,480 mouth. The one thing with the C pap is 480 00:26:46,480 --> 00:26:50,920 it forces air in and out, right? And it doesn't allow you to take 481 00:26:50,920 --> 00:26:55,400 that pause of that breath. So, you know, people are getting 482 00:26:55,400 --> 00:26:58,400 really good sleep with that. But I really think, you know, 483 00:26:58,400 --> 00:27:01,920 coming in, I mean, there's just so much more research coming out 484 00:27:01,920 --> 00:27:04,920 in the sleep industry. I think something better has to, 485 00:27:05,640 --> 00:27:08,760 you know, something, something better has to come, you know, 486 00:27:08,760 --> 00:27:11,680 from all of this money that's spent because, you know, 487 00:27:11,680 --> 00:27:16,320 ultimately it, we need to be able to control our breath to 488 00:27:16,320 --> 00:27:20,160 get into deep restorative sleep. And you want to get into that 489 00:27:20,160 --> 00:27:22,960 deep restorative sleep within the first third of your sleep 490 00:27:22,960 --> 00:27:25,560 cycle. So keeping your mouth closed is 491 00:27:25,560 --> 00:27:27,360 critical in being able to do that. 492 00:27:27,360 --> 00:27:29,000 So a lot of people will melt tape. 493 00:27:29,360 --> 00:27:31,360 Some people use the devices in the mouth. 494 00:27:31,960 --> 00:27:35,120 I, I put the covers underneath my chin so it keeps them in a 495 00:27:35,120 --> 00:27:37,160 mouth shut. So, you know, just just 496 00:27:37,160 --> 00:27:40,120 different things like that, different techniques to be able 497 00:27:40,120 --> 00:27:43,520 to, you know, breathe effectively out your sinuses is 498 00:27:43,520 --> 00:27:45,680 is really important. Yeah, that makes sense. 499 00:27:45,680 --> 00:27:48,760 Had again on the podcast a week or two ago and he was talking 500 00:27:48,760 --> 00:27:53,720 about the importance of spending more time in your breathing. 501 00:27:53,920 --> 00:27:56,520 Not breathing like not oxygenating, like there's 502 00:27:56,520 --> 00:28:00,520 benefit to be had if you have higher circulating CO2 because 503 00:28:00,560 --> 00:28:04,120 oxygen itself is oxidative. So having a CPAP where it's just 504 00:28:04,120 --> 00:28:07,400 constantly inundating you with a steady flow of oxygen may not be 505 00:28:07,400 --> 00:28:11,040 optimal. Yeah, it you know, not my 506 00:28:11,040 --> 00:28:14,360 expertise, but I can definitely see there being a problem with 507 00:28:14,360 --> 00:28:15,280 it. Yeah. 508 00:28:15,680 --> 00:28:17,240 OK. So that's two of the three 509 00:28:17,240 --> 00:28:21,560 components, you know how you're working on balance, how you're 510 00:28:21,560 --> 00:28:25,760 improving your sleep, The third one being the the conscious 511 00:28:25,840 --> 00:28:26,480 effort. What? 512 00:28:26,480 --> 00:28:30,680 What does that entail? Well, you know, the conscious 513 00:28:30,680 --> 00:28:33,800 effort is ultimately we all like the control. 514 00:28:33,800 --> 00:28:37,840 So it's that's tends to be the one of the toughest things for 515 00:28:37,840 --> 00:28:41,960 people to work with. But ultimately, you cannot fall 516 00:28:41,960 --> 00:28:46,440 asleep. Thinking can't happen because if 517 00:28:46,440 --> 00:28:51,080 you're thinking then the energies in the wrong portion of 518 00:28:51,080 --> 00:28:55,640 the brain, you need to remember yourself to sleep. 519 00:28:56,000 --> 00:28:59,440 So if you remember something in the past or create a sleep 520 00:28:59,440 --> 00:29:02,560 memory that you're going to fall asleep on and you fall asleep on 521 00:29:02,560 --> 00:29:07,120 that same memory over and over and over again, then you're 522 00:29:07,120 --> 00:29:09,960 going to be able to fall asleep quickly and stay asleep. 523 00:29:10,320 --> 00:29:13,600 But if you're the type of person that wakes up and you, you're 524 00:29:13,600 --> 00:29:16,200 going through your To Do List or you're thinking about all sorts 525 00:29:16,200 --> 00:29:19,640 of stuff or you're getting mad in your sleep, or when you, you 526 00:29:19,720 --> 00:29:25,280 those that, that keeps you out of being able to get to sleep 527 00:29:25,280 --> 00:29:28,360 because we're thinking and we're becoming sympathetic dominant, 528 00:29:28,840 --> 00:29:31,040 we want to become parasympathetic dominant. 529 00:29:31,040 --> 00:29:35,400 So sleep is about letting go, you know, focus on that exhale 530 00:29:35,400 --> 00:29:40,400 of that breath and that holds and going to nothingness. 531 00:29:40,680 --> 00:29:44,160 That's the toughest thing that people have that they, they just 532 00:29:44,240 --> 00:29:48,920 not, they don't allow themselves the space to be able to sleep 533 00:29:48,920 --> 00:29:50,600 well. Interesting. 534 00:29:50,600 --> 00:29:54,720 So you recommend having like a specific memory and that you 535 00:29:54,720 --> 00:29:57,480 kind of resort to whenever the the goal is to fall asleep and 536 00:29:57,480 --> 00:30:01,760 you just fixate on that memory until it just becomes until you 537 00:30:01,760 --> 00:30:04,200 drift off into nothingness. Yeah. 538 00:30:04,200 --> 00:30:08,000 And then and then once you put yourself on the memory, once you 539 00:30:08,000 --> 00:30:10,920 can put yourself on that same memory easier and easier and 540 00:30:10,920 --> 00:30:12,520 easier. Interesting. 541 00:30:12,560 --> 00:30:14,440 I've never thought about that. That makes total sense. 542 00:30:14,960 --> 00:30:17,200 I'm definitely guilty of going through my To Do List thinking 543 00:30:17,200 --> 00:30:18,520 about the things for the next day. 544 00:30:18,880 --> 00:30:22,520 And if I've got, you know, this, this feedback loop in my mind, 545 00:30:22,520 --> 00:30:25,720 I've got to just get up and do it like it's a probably not the 546 00:30:25,720 --> 00:30:27,640 most conducive thing to sleep by any means. 547 00:30:29,720 --> 00:30:32,080 Yeah, it's tough. I get it. 548 00:30:32,400 --> 00:30:34,440 Yeah. What about are there any 549 00:30:34,440 --> 00:30:38,200 supplements that you recommend or use for sleep? 550 00:30:38,200 --> 00:30:40,800 And a lot of people are heavy-handed with the melatonin. 551 00:30:41,520 --> 00:30:43,080 You have a take on that one or the other? 552 00:30:44,080 --> 00:30:46,680 Yeah, I, we did create a supplement. 553 00:30:46,680 --> 00:30:51,000 It's called Deep Sleep. But it, you know, what I put in 554 00:30:51,000 --> 00:30:55,040 a supplement isn't to knock somebody out, it's to calm them 555 00:30:55,040 --> 00:30:59,280 down. So I like things like GABA, 556 00:31:00,720 --> 00:31:06,280 magnesium, L arginine. And then the reason why we call 557 00:31:06,280 --> 00:31:10,760 it deep sleep is in order for you to be able to get deep 558 00:31:10,800 --> 00:31:14,200 restorative sleep, which to me is the most, some of the most 559 00:31:14,200 --> 00:31:16,120 it's it's deep sleep and then it's REM sleep. 560 00:31:16,200 --> 00:31:21,240 You know, deep sleep is where your body recharges or you know, 561 00:31:21,240 --> 00:31:25,880 detoxifies and then REM sleep is where your mind detoxifies or, 562 00:31:25,880 --> 00:31:30,880 or, or defrags. So if you don't get good deep 563 00:31:30,880 --> 00:31:32,520 sleep, your body is not going to heal. 564 00:31:32,520 --> 00:31:35,360 If you don't get good REM sleep, you're going to wake up in a 565 00:31:35,360 --> 00:31:38,800 brain fog. And one of the toughest things 566 00:31:38,800 --> 00:31:42,600 that I, I find with, with people is really getting into that good 567 00:31:42,720 --> 00:31:47,440 deep restorative sleep. So I like to use L arginine and 568 00:31:47,440 --> 00:31:50,480 different things that allow the body cool core temperature to 569 00:31:50,480 --> 00:31:52,800 cool. And then if you can get 570 00:31:52,800 --> 00:31:57,120 somebody's core temperature to cool quickly, you stop them from 571 00:31:57,120 --> 00:32:00,600 drinking caffeine before noontime and you don't allow 572 00:32:00,600 --> 00:32:03,600 them to eat a lot before they go to bed, you're going to help a 573 00:32:03,600 --> 00:32:08,560 significant amount of people with the simple supplement that 574 00:32:08,560 --> 00:32:11,440 is just designed to allow people to relax and come. 575 00:32:12,320 --> 00:32:15,280 Gotcha. On the topic of the thermal 576 00:32:15,280 --> 00:32:18,160 regulation, there's been several companies that have come out, or 577 00:32:18,160 --> 00:32:19,920 not several, but a handful of companies that have come out 578 00:32:19,920 --> 00:32:24,040 with these thermoregulating mattresses, like Chili Pad I 579 00:32:24,040 --> 00:32:29,160 think has 18 Sleep has one. Basically it's supposed to cool 580 00:32:29,160 --> 00:32:33,400 down the temperature of the bed to kind of match whatever your 581 00:32:33,400 --> 00:32:35,600 body is needing. Like if your body is getting 582 00:32:35,600 --> 00:32:38,280 hotter through the night, it's supposed to offset that 583 00:32:38,280 --> 00:32:41,000 automatically. Have you ever played around with 584 00:32:41,000 --> 00:32:46,960 those by chance? I have them, I have one I so I 585 00:32:46,960 --> 00:32:53,160 like my body to determine on a natural basis what's right for 586 00:32:53,160 --> 00:32:55,680 it in temperature regulate. There's something in the body 587 00:32:55,680 --> 00:32:59,160 that's called allostatic load. This is what happens when when 588 00:32:59,160 --> 00:33:01,800 people are researching sleep, they're doing what just what's 589 00:33:01,800 --> 00:33:04,080 good for sleep. They're not doing what's good 590 00:33:04,080 --> 00:33:07,960 for the entire body. And allostatic load is basically 591 00:33:07,960 --> 00:33:11,760 a hierarchy of, of systems that come online and to be able to 592 00:33:11,760 --> 00:33:16,080 keep you surviving. And one of the, the, the, the 593 00:33:16,080 --> 00:33:19,920 top of the, the food chain is body core temperature. 594 00:33:20,240 --> 00:33:24,360 So you can't allow your body core temperature to drop, let's 595 00:33:24,360 --> 00:33:27,960 say 3° and in before you have hypothermia. 596 00:33:27,960 --> 00:33:30,000 What I, you know, I'm just throwing out numbers. 597 00:33:30,280 --> 00:33:34,320 So your body temperature regulates your core temperature 598 00:33:34,320 --> 00:33:38,680 so tightly that it will bring all resources there to be able 599 00:33:38,680 --> 00:33:41,800 to maintain a healthy core temperature. 600 00:33:41,800 --> 00:33:47,240 So if you're messing around with dropping the, the, the bed so 601 00:33:47,240 --> 00:33:52,080 cool that your body is fighting to stay warm, you're going to 602 00:33:52,080 --> 00:33:57,440 end up sacrificing energy for all of the systems it it. 603 00:33:57,440 --> 00:34:01,240 So I'm not a big fan. Now, let's say I exercise on a 604 00:34:01,240 --> 00:34:04,480 Tuesday night, which I do or I ate late. 605 00:34:05,040 --> 00:34:09,560 And a byproduct of, of, of metabolism is heat, right? 606 00:34:09,560 --> 00:34:12,719 Speed up metabolism through exercise or a byproduct of 607 00:34:12,719 --> 00:34:21,080 detoxification is heat or a byproduct of, of digestion or, 608 00:34:21,080 --> 00:34:24,040 or, or yeah, digesting food is heat. 609 00:34:24,679 --> 00:34:27,600 And then you say, holy mackerel, I'm going to burn up in the 610 00:34:27,600 --> 00:34:30,120 first half of sleep. Then you can turn on one of 611 00:34:30,120 --> 00:34:33,840 those, but make sure it shuts off by a certain period of time 612 00:34:33,840 --> 00:34:38,480 because your body's it follows a circadian rhythm and you want to 613 00:34:38,480 --> 00:34:40,920 make sure you cool it to a certain time, let's say around 614 00:34:40,920 --> 00:34:44,360 2:00 AM, and then just allow the body temperature to rise 615 00:34:44,360 --> 00:34:46,120 naturally after that. OK. 616 00:34:46,159 --> 00:34:47,960 Yeah, that makes complete sense for sure. 617 00:34:49,199 --> 00:34:51,840 When when we're talking about optimizing deep and R.E.M., like 618 00:34:51,840 --> 00:34:55,280 I'm typically much higher in deep sleep than REM sleep. 619 00:34:55,280 --> 00:34:58,040 And I think part of it is because I wake up early and it 620 00:34:58,040 --> 00:34:59,240 seems as though most of the R.E.M. 621 00:34:59,240 --> 00:35:01,880 Sleep. Sleep cycle happens, you know, 622 00:35:01,880 --> 00:35:04,480 prior to waking if you allow yourself to to wake up 623 00:35:04,480 --> 00:35:07,200 naturally. Do you wake up with an alarm? 624 00:35:08,120 --> 00:35:11,080 Well, I've got that, that alarm that kind of gets brighter. 625 00:35:11,080 --> 00:35:12,360 So yeah, I do wake up with an alarm. 626 00:35:12,360 --> 00:35:14,760 It's normally, you know, 3:00 or 4:00 in the morning, depending 627 00:35:14,760 --> 00:35:17,080 on my schedule. So I'm probably just cutting my 628 00:35:17,080 --> 00:35:19,320 sleep stage. Oh yeah, no way. 629 00:35:19,320 --> 00:35:21,920 That's. Yeah, probably not, probably not 630 00:35:21,920 --> 00:35:26,000 optimal there, but I think I get into deep sleep and stay in deep 631 00:35:26,000 --> 00:35:28,440 sleep relatively. I mean, I'm using like an aura 632 00:35:28,440 --> 00:35:30,800 ring and my Garmin watch and it's saying that I'm usually 633 00:35:30,800 --> 00:35:33,360 getting an hour to an hour and a half deep sleep. 634 00:35:33,360 --> 00:35:36,040 But my REM sleep is lackluster for sure. 635 00:35:36,040 --> 00:35:37,160 Like it's usually pretty minimal. 636 00:35:38,120 --> 00:35:43,120 What in your cross dominant your body requires REM sleep? 637 00:35:43,480 --> 00:35:46,520 Like to the point where if you don't get REM sleep, you're 638 00:35:46,520 --> 00:35:49,040 going to feel you're going to be in brain fog all day long. 639 00:35:50,360 --> 00:35:53,720 All right, so I think I need to just sleep longer or sleep later 640 00:35:53,720 --> 00:35:57,160 I guess. Well, well, what time do you go 641 00:35:57,160 --> 00:35:59,880 to bed? I usually go to bed around 9 or 642 00:35:59,880 --> 00:36:02,240 10 and then wake up at 4 typically. 643 00:36:02,720 --> 00:36:05,360 Which is so 9 and 10. That's why you're getting good 644 00:36:05,560 --> 00:36:09,200 deep sleep because that's naturally a circadian rhythm is 645 00:36:09,200 --> 00:36:12,400 going to get your deep sleep in the first third of your sleep 646 00:36:12,400 --> 00:36:14,840 cycle. Yeah, you're sacrificing R.E.M. 647 00:36:14,840 --> 00:36:17,600 and and you're going to have more anxiety. 648 00:36:17,600 --> 00:36:19,400 You're going to end up getting brain fog. 649 00:36:19,400 --> 00:36:21,400 You're going to end up, I don't know if you have it now, but a 650 00:36:21,400 --> 00:36:26,880 digestion issue. You probably are you 651 00:36:26,880 --> 00:36:32,880 right-handed, probably are prone to sprain that right ankle and 652 00:36:32,960 --> 00:36:35,960 your rotation in your neck is going to be less to the left 653 00:36:35,960 --> 00:36:39,200 side. None of that sounds good. 654 00:36:40,320 --> 00:36:44,360 When you turn it just you know, because what what happens is, is 655 00:36:44,360 --> 00:36:47,040 when you get that brain fog, your body is going to fall 656 00:36:47,040 --> 00:36:53,960 typically to the side of a handedness and an old sprained 657 00:36:53,960 --> 00:36:59,560 ankle, which is is typically where the cross dominant usually 658 00:36:59,560 --> 00:37:01,480 would sprain the ankle to the side of handedness. 659 00:37:01,840 --> 00:37:03,640 Yeah, I definitely want to avoid that. 660 00:37:03,640 --> 00:37:06,040 So I will switch some things around there. 661 00:37:07,520 --> 00:37:09,400 Kind of random, but what about inversion tables? 662 00:37:09,400 --> 00:37:11,160 Like, have you like as a chiropractor? 663 00:37:11,160 --> 00:37:13,120 Do you have a stance on inversion tables at all? 664 00:37:14,320 --> 00:37:20,360 Yeah, if if you have, if you're trying to work on a disc and the 665 00:37:20,360 --> 00:37:24,200 disc is dehydrated, the disc dehydrates because of lack of 666 00:37:24,200 --> 00:37:27,400 movement due to scar tissue formation. 667 00:37:27,560 --> 00:37:31,360 Degeneration is not normal. Degeneration happens because 668 00:37:31,360 --> 00:37:33,680 it's adaptation to lack of movement. 669 00:37:34,280 --> 00:37:37,360 That lack of movement happens when there's scar tissue in the 670 00:37:37,360 --> 00:37:43,000 joint, typically due to either an injury or breakdown in these 671 00:37:43,080 --> 00:37:48,440 the the the curve structures, which then have the body deposit 672 00:37:48,440 --> 00:37:51,400 more scar tissue. So the body, first thing the 673 00:37:51,400 --> 00:37:53,560 body does says if you're not going to use a joint, you're 674 00:37:53,560 --> 00:37:56,120 going to lose it. So it pulls the fluid out of the 675 00:37:56,120 --> 00:38:00,000 joint. Now let's say you're starting to 676 00:38:00,000 --> 00:38:02,960 get adjusted. That adjustment starts to create 677 00:38:02,960 --> 00:38:05,960 instability. That instability is going to 678 00:38:05,960 --> 00:38:08,640 respond by bringing fluid back into the joint. 679 00:38:08,640 --> 00:38:10,320 Then the joint will start to rebuild. 680 00:38:10,720 --> 00:38:14,440 There will be a point that that that disc is not going to be 681 00:38:14,440 --> 00:38:18,520 able to pull the fluid back. There's a limitation to the 682 00:38:18,520 --> 00:38:21,120 amount of of distraction that can happen with the 683 00:38:21,120 --> 00:38:26,360 inflammation. So if you then get yourself an 684 00:38:26,360 --> 00:38:31,560 inversion table and then in a sense pull the disks apart, it's 685 00:38:31,560 --> 00:38:33,880 like pulling a Jelly doughnut apart. 686 00:38:34,080 --> 00:38:37,160 The material will start to pull back in, so it will pull fluid 687 00:38:37,160 --> 00:38:41,560 back into the disk. So to make a long answer short, 688 00:38:41,560 --> 00:38:44,720 yes I like inversion table. OK, that makes that makes sense. 689 00:38:44,720 --> 00:38:47,080 I've never seen it or heard it broken down like that because my 690 00:38:47,080 --> 00:38:51,680 my thinking is I'm constantly compressing my spine via, you 691 00:38:51,680 --> 00:38:55,680 know, heavy squats and deadlifts and things of that nature. 692 00:38:56,400 --> 00:39:00,200 So offsetting that via an inversion table or like those 693 00:39:00,200 --> 00:39:03,120 monkey boots or you just simply hang inverted, something of that 694 00:39:03,120 --> 00:39:06,320 nature on a somewhat regular basis, I feel like could 695 00:39:06,360 --> 00:39:07,720 potentially be beneficial for me. 696 00:39:09,640 --> 00:39:10,480 Yeah, How old are you? I'll. 697 00:39:11,120 --> 00:39:13,680 Be 33 in a few weeks. Yeah. 698 00:39:13,680 --> 00:39:17,760 So your your joints would more than likely be able to take that 699 00:39:17,760 --> 00:39:20,880 amount of distraction. The oldest somebody is on a 700 00:39:20,880 --> 00:39:24,040 regular inversion table because then instead of doing the monkey 701 00:39:24,040 --> 00:39:27,000 boots, which puts you straight up and down, you can go at like 702 00:39:27,000 --> 00:39:30,520 a 45° angle and it's gentler on the joints. 703 00:39:30,880 --> 00:39:33,680 Is there like a? Risk of overdoing that inversion 704 00:39:33,680 --> 00:39:36,040 table or should you probably ease into it? 705 00:39:36,480 --> 00:39:38,640 Yeah, you should ease into it. OK. 706 00:39:39,600 --> 00:39:43,160 Like 5 minutes a day every day? Or is it like a should you give 707 00:39:43,160 --> 00:39:47,640 it 5 minutes a day every day? At 45° angle, or three minutes a 708 00:39:47,640 --> 00:39:51,640 day for the first week, then get to 5 minutes a day. 709 00:39:51,920 --> 00:39:55,280 If you can get to 5 minutes with no issues with the knees, 710 00:39:55,280 --> 00:39:58,840 ankles, and hips, then you can either do one or two things. 711 00:39:59,320 --> 00:40:02,680 Do the 5 minutes and then extend that another 5 minutes. 712 00:40:03,240 --> 00:40:07,280 Or you can. Flip up to a full upside down 713 00:40:07,320 --> 00:40:10,240 but maintain the 5 minutes. OK, gotcha. 714 00:40:10,240 --> 00:40:12,720 Interesting. All right, well, I've got an 715 00:40:12,720 --> 00:40:16,480 inversion table on my wish list now as well, along with that 716 00:40:16,520 --> 00:40:19,520 neck nest pillow. This is good. 717 00:40:19,520 --> 00:40:20,600 This is good. What? 718 00:40:20,600 --> 00:40:25,720 What about the you you mentioned having some form of security as 719 00:40:25,720 --> 00:40:27,840 you sleep. Like I use an eye mask for 720 00:40:27,840 --> 00:40:31,680 blackout, you know, I don't want any light coming in, is there? 721 00:40:31,680 --> 00:40:33,520 And it's also good for your avatar. 722 00:40:33,520 --> 00:40:36,560 Because you, it creates safety because of the pressure against 723 00:40:36,560 --> 00:40:39,760 your eyes, stimulates your parasympathetic nervous system. 724 00:40:39,920 --> 00:40:41,440 So that's all fine. And Danny, I can keep that. 725 00:40:41,440 --> 00:40:45,400 Up then Yep, keep that. There and then just put those 726 00:40:45,400 --> 00:40:47,720 covers close on and up underneath your chin so your 727 00:40:47,720 --> 00:40:50,160 mouth doesn't open. OK, I do do the mouth taping. 728 00:40:50,160 --> 00:40:52,600 So I'll take my my lips shut before I go to sleep, but kind 729 00:40:52,600 --> 00:40:55,320 of hedge against that as well. Good. 730 00:40:56,080 --> 00:40:57,480 Sweet, sweet. Well, I've got a. 731 00:40:57,560 --> 00:41:00,880 Hit List of things. How long does it typically take? 732 00:41:00,880 --> 00:41:03,280 I'm assuming the longer they've gone with, you know, these 733 00:41:03,280 --> 00:41:05,320 issues that the longer it takes to correct course. 734 00:41:05,320 --> 00:41:08,080 But generally speaking, how long does it take for people to 735 00:41:08,080 --> 00:41:13,080 notice corrective improvements? Corrective improvements can come 736 00:41:13,080 --> 00:41:16,480 within months. You know, sleep can improve 737 00:41:16,480 --> 00:41:20,040 within two nights. I've I've seen, you know, people 738 00:41:21,040 --> 00:41:23,840 once they start to put their body into this corrective 739 00:41:23,840 --> 00:41:26,880 sleeping position, it's a game changer. 740 00:41:26,880 --> 00:41:29,640 But then others, you're right. The older they are, the more 741 00:41:30,240 --> 00:41:34,800 ingrained the neurological dysfunction is or imbalances, 742 00:41:35,280 --> 00:41:37,520 the more you have to work on your balance so that your neck 743 00:41:37,520 --> 00:41:40,960 can even get back there. A lot of times you'll know if 744 00:41:40,960 --> 00:41:42,920 you fall asleep on your back and then you feel like you're 745 00:41:42,920 --> 00:41:45,840 falling off a Cliff, That's because your body does not feel 746 00:41:45,840 --> 00:41:48,400 safe with your neck back into extension. 747 00:41:48,800 --> 00:41:52,520 So then you can start to do, you know, just like doing. 748 00:41:52,680 --> 00:41:54,720 It's the opposite of the inversion table. 749 00:41:55,040 --> 00:41:59,320 So instead of going flat on your back, you can get a body wedge 750 00:41:59,320 --> 00:42:04,640 pillow and then you can sleep slightly elevated before you go 751 00:42:04,960 --> 00:42:07,480 flat on your back. OK, that makes sense. 752 00:42:08,400 --> 00:42:11,240 Got you. And then when, when people are 753 00:42:11,440 --> 00:42:14,000 are, you know, recognizing that there's an issue and they need 754 00:42:14,000 --> 00:42:16,880 to change course, what what is often times the the main 755 00:42:16,880 --> 00:42:19,960 catalyst for them realizing there's an issue at hand? 756 00:42:19,960 --> 00:42:21,960 Is it more so than digestive implications? 757 00:42:21,960 --> 00:42:24,760 Is it more so just the the grogginess upon waking the 758 00:42:24,760 --> 00:42:25,520 following daylight? What is? 759 00:42:25,520 --> 00:42:27,880 What is the typical avatar there? 760 00:42:29,560 --> 00:42:34,480 Well, specifically, really, I think it depends on how they 761 00:42:34,480 --> 00:42:37,840 come into my world, right? If they if they came in private 762 00:42:37,840 --> 00:42:41,240 practice, most of its dysfunction, it's autoimmune 763 00:42:41,240 --> 00:42:43,880 issues. So usually they got, they got 764 00:42:43,880 --> 00:42:48,080 long haul COVID or they, you know, they got, you know, they 765 00:42:48,080 --> 00:42:51,160 had that they've had a cold for three months and now they have 766 00:42:51,160 --> 00:42:52,560 Vertigo. They can't get rid of the 767 00:42:52,560 --> 00:42:56,280 Vertigo or there's dysfunction within chronic fatigue or they 768 00:42:56,280 --> 00:42:59,520 can't get pregnant. So we see a lot of immuno 769 00:42:59,840 --> 00:43:03,440 dysfunctional or or nervous systems that are really out of 770 00:43:03,440 --> 00:43:08,040 balance and right away 90% of the time most of that's a 771 00:43:08,040 --> 00:43:10,040 sleeping problem. People are chronically fatigued, 772 00:43:10,040 --> 00:43:14,000 chronic allergies or anytime there's something chronic, 773 00:43:14,000 --> 00:43:18,400 typically it's related to nervous system dysfunction due 774 00:43:18,400 --> 00:43:22,080 to loss of curve and then a lot and them not being able to get 775 00:43:22,080 --> 00:43:25,360 good deep restorative sleep. But we also work with a lot with 776 00:43:25,360 --> 00:43:27,840 athletes. So athletes that have a lot of 777 00:43:28,040 --> 00:43:31,960 like knee pain or hip pain or, or you know, the shoulder 778 00:43:31,960 --> 00:43:34,360 dysfunction, you give me a side sleep, I'm going to give you a 779 00:43:34,360 --> 00:43:37,560 shoulder problem. And because you're going to end 780 00:43:37,560 --> 00:43:41,200 up, you know, your body posture adjust the head position, but 781 00:43:41,640 --> 00:43:45,640 the the tissue adjust based on the stresses applied over a 782 00:43:45,640 --> 00:43:47,040 period of time. That's Wolf's law. 783 00:43:47,280 --> 00:43:50,000 So if you sleep on that shoulder for a for a long period of time, 784 00:43:50,000 --> 00:43:51,800 you're going to end up getting shoulder pain. 785 00:43:52,120 --> 00:43:55,800 So that so depending on what somebody, everybody's why is 786 00:43:55,800 --> 00:43:59,080 different or you know, but if the Y is big enough, the what 787 00:43:59,080 --> 00:44:02,400 doesn't matter. So when people come to me, I, I, 788 00:44:02,480 --> 00:44:06,640 I, I don't wish problems on anybody, but I would never be a 789 00:44:06,640 --> 00:44:08,640 back sleeper if I didn't hurt. He ate my disk. 790 00:44:08,640 --> 00:44:12,200 I loved sleeping on my side, but now I would never be able to. 791 00:44:12,480 --> 00:44:15,680 Now I'm so happy being in the position I am because I'll fall 792 00:44:15,680 --> 00:44:18,800 asleep on my back and I'll stay on my back and I won't toss and 793 00:44:18,800 --> 00:44:20,080 turn at all. I don't turn. 794 00:44:20,280 --> 00:44:23,240 You could put a glass of water on my chest and will still be 795 00:44:23,240 --> 00:44:25,480 there. But if my Y wasn't big enough to 796 00:44:25,480 --> 00:44:28,320 cause change then it would just still be the same sleeper. 797 00:44:28,480 --> 00:44:30,800 Yeah, no, it makes total sense. You mentioned Vertigo. 798 00:44:30,800 --> 00:44:33,120 My wife gets Vertigo from time to time and she was told it was 799 00:44:33,120 --> 00:44:35,000 the crystalline structures in her ears. 800 00:44:35,000 --> 00:44:40,840 Is there any truth to that? Well, most of the time the issue 801 00:44:40,840 --> 00:44:44,160 with the Vertigo is to to the muscle in the ears called the 802 00:44:44,160 --> 00:44:47,680 tensile V lipalatine muscle. That muscle isn't working 803 00:44:47,680 --> 00:44:50,480 correctly. So when there's any fluid that 804 00:44:50,480 --> 00:44:55,440 happens either due to some allergy or due to getting a cold 805 00:44:55,440 --> 00:45:01,280 or, or or pressure changes in the in the atmosphere, the the 806 00:45:01,400 --> 00:45:04,480 air doesn't drain, the fluid builds up and it doesn't allow, 807 00:45:05,400 --> 00:45:07,800 let's say one side drains better than the other and it can throw 808 00:45:07,800 --> 00:45:10,400 the body off, especially on your side. 809 00:45:10,880 --> 00:45:14,400 So most of the time it's underlying dysfunction with 810 00:45:14,880 --> 00:45:19,080 cervical dysfunction, which is typically if she has Vertigo, 811 00:45:19,080 --> 00:45:23,280 she has some sort of digestion issue, immune system issue, or 812 00:45:23,280 --> 00:45:25,960 hormonal imbalance that's associated with Atlas 813 00:45:25,960 --> 00:45:29,400 lateralization, which probably was there since she was a kid. 814 00:45:29,760 --> 00:45:32,360 Yeah, she used to have. All kinds of digestive issues 815 00:45:32,360 --> 00:45:34,640 like gastroparesis, slow trends and all that stuff. 816 00:45:35,400 --> 00:45:37,840 That's why she that was her motivation for going keto, to 817 00:45:37,840 --> 00:45:40,120 kind of improve that. She also sleeps on her side, 818 00:45:40,400 --> 00:45:42,320 which probably accentuates that even more. 819 00:45:42,920 --> 00:45:44,120 Yeah, and then she probably had ear. 820 00:45:44,120 --> 00:45:49,800 Infections when she was a kid and those issues, it just, it's 821 00:45:49,800 --> 00:45:52,480 just a different manifestation of the same problem. 822 00:45:53,120 --> 00:45:54,600 So I need to get her a neck. Nest too. 823 00:45:56,880 --> 00:45:59,320 You know, it's what? But what really should be 824 00:45:59,320 --> 00:46:03,760 empowering is what I know. I use all these words and, you 825 00:46:03,760 --> 00:46:07,000 know, dysfunctions and stuff, but you have control out of all 826 00:46:07,000 --> 00:46:12,000 this because all this is created and you know, it's it's been 827 00:46:12,000 --> 00:46:15,280 created with our lifestyle and our body is a product of our 828 00:46:15,280 --> 00:46:19,320 daily rituals. So if you recognize that you 829 00:46:19,320 --> 00:46:23,040 have some dysfunction, you think it could be, you know, based on 830 00:46:23,040 --> 00:46:26,600 if any of this makes sense, that the good thing is, is you only 831 00:46:26,600 --> 00:46:29,720 need to fall asleep in a specific position and then 832 00:46:29,720 --> 00:46:31,560 create safety for the subconscious brain. 833 00:46:31,760 --> 00:46:34,800 And once you fall asleep, don't worry about it because the 834 00:46:34,800 --> 00:46:37,000 subconscious brain is going to take over anyways. 835 00:46:37,400 --> 00:46:41,520 So the only lifestyle habit is to fall asleep, let's say with a 836 00:46:41,520 --> 00:46:45,440 neck nest underneath your neck. And then don't worry about 837 00:46:45,440 --> 00:46:48,440 anything else and do that as the only lifestyle habit you have to 838 00:46:48,440 --> 00:46:52,160 change and you're going to see a transformation after just a few 839 00:46:52,160 --> 00:46:53,920 months. Well, I'm all about doing. 840 00:46:53,920 --> 00:46:57,400 Things that I feel I'm accomplishing something tangible 841 00:46:57,760 --> 00:47:00,880 with, basically just weaving it into my current habits and 842 00:47:00,880 --> 00:47:03,200 routines. So I typically sleep every day. 843 00:47:03,200 --> 00:47:05,600 So if I can weave something into that that takes very minimal 844 00:47:05,600 --> 00:47:08,360 effort then and reap the benefits from it, then I'm. 845 00:47:08,360 --> 00:47:11,280 I'm sold on that for sure. Yeah. 846 00:47:11,280 --> 00:47:13,040 That's great. Awesome. 847 00:47:13,040 --> 00:47:16,120 Well, Doctor Martoni, I. Truly appreciate the insight and 848 00:47:16,120 --> 00:47:18,440 the expertise. I will definitely work on 849 00:47:18,440 --> 00:47:22,560 getting my REM sleep dialed in. I'll have my wife start sleeping 850 00:47:22,560 --> 00:47:25,840 on her back as well and we'll get things optimized. 851 00:47:25,840 --> 00:47:27,840 So I really appreciate what where do people go to find out 852 00:47:27,840 --> 00:47:29,560 more about you and just dive deeper into your work? 853 00:47:30,320 --> 00:47:32,960 Yeah, they can. Go to on Instagram. 854 00:47:32,960 --> 00:47:38,200 It's DRSLEEPRIGHT. But really what they can do is 855 00:47:38,200 --> 00:47:40,400 they can go to doctorsleeprite.com, 856 00:47:40,400 --> 00:47:47,000 DRSLEEPRIGHT and take your sleep animal avatar test, See what 857 00:47:47,000 --> 00:47:49,960 animal you are. Then at the end of the avatar 858 00:47:49,960 --> 00:47:54,760 test, you'll get a webinar of me explaining what you can do 859 00:47:54,760 --> 00:47:58,080 specifically for your avatar to be able to get way better sleep. 860 00:47:58,520 --> 00:48:00,000 Awesome. And I'm a gorilla, Dillo. 861 00:48:02,240 --> 00:48:06,640 Based on based on just talking to you, yes, Awesome, awesome. 862 00:48:06,880 --> 00:48:07,640 Well. Appreciate it, man. 863 00:48:07,640 --> 00:48:09,200 I really do appreciate the insights. 864 00:48:09,200 --> 00:48:11,200 I will spread the word. There's everything I can do to 865 00:48:11,200 --> 00:48:12,520 help you in any way. Just let me know. 866 00:48:13,760 --> 00:48:15,040 All right. Thanks and. 867 00:48:15,040 --> 00:48:19,880 Just by the way, for a thank you for me being on your show, we'll 868 00:48:19,880 --> 00:48:22,280 be sending you out a neck nest. So just get me your address. 869 00:48:22,520 --> 00:48:23,960 Oh for sure, I will definitely shoot. 870 00:48:23,960 --> 00:48:26,040 That over to you and I will most definitely put it to you as soon 871 00:48:26,040 --> 00:48:27,840 as I get it. I appreciate it. 872 00:48:28,400 --> 00:48:30,200 All right, no problem. Take care, good Sir all. 873 00:48:30,880 --> 00:48:31,320 Right. Take care. 874 00:48:31,320 --> 00:48:31,520 Bye.