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[SPEAKER_02]: Hello, and welcome to the C3 Podcast Code Conscious Conversations.
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[SPEAKER_02]: I'm Dr. Lisa Piper, here with Wendy Cona's Born We Are The Founders of Code Health.
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[SPEAKER_01]: Hello, everyone, and welcome to the C3 podcast.
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[SPEAKER_01]: Here's the question for the day.
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[SPEAKER_01]: What is the real cost of not getting enough sleep?
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[SPEAKER_01]: Not just feeling tired the next day, needing an extra cup of coffee, or feeling a little off by mid-afternoon, but what is actually happening inside your body?
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[SPEAKER_01]: when sleep becomes inconsistent, disrupted, or cut short night after night, because for a lot of people, poor sleep has quietly become part of everyday life, waking up in the middle of the night, feels normal, lying in bed, exhausted, but unable to fully shut your brain off, feels normal.
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[SPEAKER_01]: running on caffeine, pushing through brain fog and assuming you'll catch up on sleep later, that feels normal too.
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[SPEAKER_01]: A lot of people have adapted to functioning in a sleep deprived state, so well that they no longer realize how much it's costing them.
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[SPEAKER_01]: But your body is keeping track of it all.
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[SPEAKER_01]: Sleep is not just a passive state where your body turns off for a few hours.
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[SPEAKER_01]: Sleep is one of the most active and important recovery processes your body has.
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[SPEAKER_01]: It is when your brain processes information.
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[SPEAKER_01]: When your hormones recalibrate, when your nervous system resets, when your muscles recover, and when your immune system does some of its most important repair work, when sleep is shortened or broken up, those processes do not happen the way they are supposed to.
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[SPEAKER_02]: And that is why porcelain affects so much more than energy.
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[SPEAKER_02]: It can affect your hunger levels, your cravings, your mood, your patience, your blood sugar, your stress response, your ability to recover from exercise, your ability to think clearly, and your ability to maintain a healthy body composition.
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[SPEAKER_02]: And it can even affect how would you feel, how well you
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[SPEAKER_02]: and how much resilience you have physically and emotionally.
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[SPEAKER_02]: So in this episode, we're going to break down what lack of sleep is actually doing to your body in the short term and over time.
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[SPEAKER_02]: We're going to talk about why you may be waking up at a certain time during the night, why people commonly use different things to fix their sleep and that often doesn't address the real issue.
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[SPEAKER_02]: And we're going to talk about what you can start doing and said to support deeper, more restorative sleep in a way that actually helps your body recover because once you understand the true cost of poor sleep, you start to realize that fixing your sleep is not a luxury.
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[SPEAKER_02]: It is one of the most foundational things you can do for your health.
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[SPEAKER_01]: Yeah.
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[SPEAKER_01]: This is going to be an important one.
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[SPEAKER_01]: Yeah.
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[SPEAKER_02]: Sleep is sleep is important.
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[SPEAKER_02]: I'm I'm pretty fortunate because I sleep really well and I like to sleep and my body likes to sleep.
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[SPEAKER_02]: It requires a lot of sleep.
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[SPEAKER_02]: I hear some people saying that the body does not require more than four or five hours sleep and I call BS on that because I know my body requires seven to nine hours of sleep depending
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[SPEAKER_02]: So, you know, I'm a good sleeper too.
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[SPEAKER_01]: I am the the biggest difference for me over especially the last year or so is the time that I wake up not the amount of hours that I sleep, but that I am just waking up and I'm finding that I'm waking up earlier and earlier.
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[SPEAKER_01]: You just sleep, you know, it was like clockwork.
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[SPEAKER_01]: I'd look at the clock and it was 7.15 in the morning, 7.30 and I was ready to go.
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[SPEAKER_01]: Now I'm seeing the hours of, you know, 4.30 a.m.
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[SPEAKER_01]: I hope that's okay.
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[SPEAKER_01]: I meant me when I get to be your age.
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[SPEAKER_01]: You do, you love it.
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[SPEAKER_01]: You love it when you say that I am older than you.
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[SPEAKER_01]: No, but you know Really though.
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[SPEAKER_01]: I'm getting my beauty sleep.
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[SPEAKER_01]: No, I'll be kidding.
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[SPEAKER_01]: No, I mean, it's a serious It is a serious thing
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[SPEAKER_02]: Um, and then one night of poor sleep has a measurable impact on your body and in most people underestimate just how quickly those effects start showing up.
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[SPEAKER_02]: You know, a lot of people think that one bad night of sleep is not a big deal and maybe that might be true occasionally, but not physiologically.
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[SPEAKER_02]: your body still responds immediately.
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[SPEAKER_02]: And the next day, you're not just feeling tired, but your hormones, nervous system, metabolism, and brain function are all affected in ways that can change how you feel and act the whole next day.
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[SPEAKER_02]: And one of the first things that shifts is your appetite regulation.
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[SPEAKER_01]: So, and then, you know, we'll talk about those hormones again, which we know, and we we learn the word from our last podcast.
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[SPEAKER_01]: It's Gorillin and Gorillin is the hormone that signals hunger and that tends to increase while leptin, which is the hormone that helps signal fullness
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[SPEAKER_01]: So it even creates a situation when you're more likely to feel hungry earlier and you're more likely to keep thinking about food and less likely to feel satisfied after eating.
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[SPEAKER_01]: So this is one reason why sleep deprived people often crave foods that are higher in sugar, fat, or quick energy.
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[SPEAKER_01]: Your body is looking for the fastest way to compensate for the energy deficit
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[SPEAKER_01]: And that makes total sense because those are the foods that give you quick energy and so it's really your body and the hormones and what your body is needing because it needs it, you know, it wants it.
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[SPEAKER_02]: Yeah, and you do it quickly, sleep loss is also affecting insulin sensitivity, which means your body becomes less efficient at handling carbohydrates and regulating blood sugar.
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[SPEAKER_02]: So now, on top of feeling more hungry,
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[SPEAKER_02]: You're also more likely to experience more blood sugar instability, and then you have those mid-morning crashes.
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[SPEAKER_02]: You feel shaky or irritable when you have an eaten that hankry and you crave sweets in the afternoon, or you know, you feel like your energy is all over the place.
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[SPEAKER_02]: It becomes much harder to feel steady when your body is trying to compensate for lost sleep.
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[SPEAKER_01]: Yeah, let's talk about blood sugar, though, for one second, because we're hearing more and more how people are insulin resistant, right?
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[SPEAKER_01]: And they're just having it more difficult time and diabetes is this disease that is just taking over.
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[SPEAKER_01]: I don't know what number it is in terms of diseases, but we hear about it all the time and what we do.
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[SPEAKER_01]: shift your sleep and you can get quality sleep time.
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[SPEAKER_01]: Maybe that is just the start to not having all of these issues with your blood sugar going up and down and up and down.
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[SPEAKER_02]: Yeah, it's definitely a piece of it, but I think, you know, a diet with sugary fatty, starchy foods processed over processed
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[SPEAKER_02]: I think I think those are really adding to the prevalence of things like diabetes and even heart disease, but then those same foods are probably the reason or at least part of the reason why you're not sleeping at night.
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[SPEAKER_02]: So again.
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[SPEAKER_02]: All these different aspects go hand in hand together just like our code drops and that's why for me, I use slim to help with the appetite calm to help with the stress and dream just to make sure I get a good night's sleep, although you your process is a little different like you feel like you need dream.
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[SPEAKER_02]: I don't, I don't usually feel like I need dream.
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[SPEAKER_02]: I take it when we're traveling.
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[SPEAKER_02]: I put it next to the bed on the nightstand, and I take it when we're traveling, just because there's strange noises and other things that might wake me up.
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[SPEAKER_02]: But the only time I really take dream on a regular basis is if I wake up in the middle of the night and I can't get back to sleep.
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[SPEAKER_02]: Or if there's too much on my mind and I'll, you know, and I'm having a hard time falling asleep, then I will deaf.
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[SPEAKER_02]: I do still keep dream next to my bed, but you are a lot different when we when we first met used to take unison.
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[SPEAKER_02]: So tell everybody about that.
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[SPEAKER_01]: I was saying the walk of shame, you know, the long of the short of it was whether I needed it or not, I took it every single night.
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[SPEAKER_01]: So for those of you who don't know what unison is, it's an over the counter sleep aid.
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[SPEAKER_01]: And it is literally made of the same ingredient that is in so many of these over the counter.
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[SPEAKER_01]: medications and the side effect is that's what makes you tired and that's what makes you drowsy and so there I was every single night pop in my blue unison pill and when we got our products in police and I went on a trip and I took out the unison pills.
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[SPEAKER_01]: still.
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[SPEAKER_01]: And here it was.
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[SPEAKER_01]: This was our company.
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[SPEAKER_01]: All we were doing was talking about the safety and the efficacy of a non-toxic drug-free alternative.
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[SPEAKER_01]: And I was one of those people.
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[SPEAKER_01]: I really was.
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[SPEAKER_01]: I take full responsibility.
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[SPEAKER_01]: So anyway, Lisa started in with me.
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[SPEAKER_01]: What are you kidding me?
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[SPEAKER_01]: So literally I said, okay, okay, I won't take it, I won't take it, but let me just get through right let me just get through this conference and then I'll do it next week because I was afraid why and here is the truth I was addicted.
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[SPEAKER_01]: I was not necessarily addicted to what it was doing for me, but I was addicted that if I was afraid if I didn't take it, I wouldn't have a good night's sleep.
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[SPEAKER_01]: That was it.
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[SPEAKER_01]: That was my addiction.
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[SPEAKER_01]: Anyway, I actually waited until that following Friday night because again,
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[SPEAKER_01]: if the dream happened to have not worked, it was a Friday and then I can recover over Saturday and Sunday into Monday to start work again.
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[SPEAKER_01]: That's so.
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[SPEAKER_02]: That was what she told herself.
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[UNKNOWN]: Yeah.
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[SPEAKER_01]: That was the story.
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[SPEAKER_01]: So anyway, I will say I'm holding it right now, so Lisa, you have your dream too.
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[SPEAKER_01]: I do have my dream.
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[SPEAKER_01]: This bottle of dream.
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[SPEAKER_01]: I'm not saying it because it's our company, I am saying because this was truly the first product that empowered me to be able to talk so passionately about the fact.
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[SPEAKER_01]: that we have an alternative non-toxic drug-free alternative to over-the-counter or prescription medication that has chemicals in it that are doing
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[SPEAKER_01]: nothing more than suppressing a symptom and causing unwanted side effects.
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[SPEAKER_01]: I took the drop of dream and I woke up the next morning and I had a great night sleep and I literally have not not taken a drop of a dream.
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[SPEAKER_01]: I take it every night, but you know, the thing that I do with dream is because I take calm consistently every single day, I take calm am and I take it PM.
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[SPEAKER_01]: We actually call this the healthy mind duo.
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[SPEAKER_01]: And it is because if your mind is calm and balanced during the day, it actually helps you sleep at night because your autonomic nervous system from the calm is shifting to where it should be.
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[SPEAKER_02]: So this healthy mind duo.
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[SPEAKER_02]: It's amazing.
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[SPEAKER_02]: You know, it's okay.
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[SPEAKER_02]: Let's get back because you're talking about taking calm during the day and the reason we do that is because stress and sleep are also pretty relatable, right, you know, you know, yeah, if you're stressed out, you might not sleep as well.
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[SPEAKER_02]: And and.
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[SPEAKER_02]: The other thing is that if you don't get sleep after just one bad night of sleep, your cortisol levels can be higher the next day, which leaves you feeling more wired, more reactive and less resilient, you're likely to be more irritated than usual small inconveniences feel bigger your patience is lower.
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[SPEAKER_02]: you may even feel anxious or overstimulated or like your nervous system has less room to handle anything extra.
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[SPEAKER_02]: And that's because sleep is one of the main ways that your body resets its stress response.
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[SPEAKER_02]: And when that reset doesn't happen properly, then you start the next day already behind.
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[SPEAKER_02]: And then there's a psychological side.
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[SPEAKER_02]: One poor night of sleep can impair your ability to regulate emotions, which means you're more likely to feel irritable or more emotionally sensitive, more overwhelmed by things that would normally feel manageable.
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[SPEAKER_02]: It's also affects your decision-making, and when you're sleep deprived, your brain becomes more likely to prioritize immediate comfort over long-term goals.
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[SPEAKER_02]: And that means it's harder to make thoughtful choices around things like food or even exercise and movement productivity, even communication, you know, you're you're more likely to make an excuse to skip the workout, reach for the, you know, comfort foods that are convenient, procrastinate on your workload, what you really need to get done or just feel mentally checked out.
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[SPEAKER_02]: And you know, not just that, but cognitive function also takes a hit almost immediately focus becomes harder memory gets worse mental clarity drops.
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[SPEAKER_02]: You may reread the same sentence three times, forget what you walked into a room to do, or feel like your brain is moving through mud.
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[SPEAKER_02]: I mean, it's not just because you feel sleepy, it's because sleep is essential for a, for things like attention, for learning, memory, overall brain performance and function.
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[SPEAKER_02]: When your sleep is interrupted,
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[SPEAKER_02]: your brain's not operating at its full capacity the next day.
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[SPEAKER_02]: I mean, that's the bottom line.
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[SPEAKER_01]: That is the bottom line.
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[SPEAKER_02]: And one after just one night, your body's already dealing with it.
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[SPEAKER_02]: You know, so and then you're in a spiral because then night after night, you're not getting good sleep and that that accumulates.
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[SPEAKER_02]: So
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[SPEAKER_01]: And then what happens is how it affects how you show up in every single area of your life, right?
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[SPEAKER_01]: We always say, what does a sleepless night cost you, right?
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[SPEAKER_01]: So,
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[SPEAKER_01]: let's just talk about what you do on a daily basis, right?
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[SPEAKER_01]: What does a sleepless night cost you?
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[SPEAKER_01]: It affects your workouts because your recovery is worse.
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[SPEAKER_01]: It affects your nutrition because your hunger and cravings are harder to regulate.
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[SPEAKER_01]: It affects your relationships because
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[SPEAKER_01]: your patients' lower.
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[SPEAKER_01]: It affects your work because your focus and memory are worse.
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[SPEAKER_01]: And it affects your long-term health because your body's functioning at a chronically stressed state.
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[SPEAKER_01]: So like when people just say, I'm just a bad sleeper, right?
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[SPEAKER_01]: Or I've, I've always had bad sleeper.
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[SPEAKER_01]: Or how about this?
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[SPEAKER_01]: They'll say, oh, I've always run on very little sleep, right?
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[SPEAKER_01]: What they realize or
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[SPEAKER_01]: really paying for that.
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[SPEAKER_01]: And there is some kind of thing that they need to adapt, right?
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[SPEAKER_01]: Somewhere else.
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[SPEAKER_01]: And that's the real cost.
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[SPEAKER_01]: It's not just about being tired.
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[SPEAKER_01]: It's a cumulative effect of asking your body to perform, recover, regulate, think,
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[SPEAKER_01]: heel and even staying resilient without giving it one of the most basic things it needs to do.
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[SPEAKER_01]: And, you know, let's talk about immunity for a second, right?
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[SPEAKER_01]: Because when you don't sleep well, you're not recovering and you're immune system just isn't as strong also.
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[SPEAKER_01]: And then what happens?
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[SPEAKER_01]: Yeah, end up getting sick because of it.
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[SPEAKER_01]: Because you haven't given your body the time to recover.
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[SPEAKER_02]: But, you know, let's talk about what it means when you keep waking up during the night.
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[SPEAKER_02]: You know, a lot of people assume that if they fall asleep easy, their sleep is fine.
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[SPEAKER_02]: But waking up repeatedly during the night is still a sign that something is interfering with that sleep quality.
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[SPEAKER_02]: Your body moves through predictable sleep cycles.
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[SPEAKER_02]: And when something pulls you out of those cycles at consistent times, it can give you clues about what's going on beneath the surface.
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[SPEAKER_02]: You know, these patterns when you become aware of them, they help you to start understanding where the disruptions may be coming from.
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[SPEAKER_02]: So if you wake up shortly after falling asleep within the first one to two hours, it may be because you're having difficulty transitioning into deeper states of sleep.
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[SPEAKER_02]: And this can happen when your nervous system is still activated at
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[SPEAKER_02]: Even if you feel physically tired, your body may not be fully settled, and things like late night, screen exposure, or working late, even working out intense workouts in the evening.
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[SPEAKER_02]: If you're going to bed mentally stimulated, all of this can contribute to that pattern.
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[SPEAKER_02]: And in some cases, it can be related to blood sugar fluctuations, especially if your last meal was
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[SPEAKER_02]: then your body experiences a spike and then a drop which can trigger a stress response that wakes you up.
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[SPEAKER_02]: So then if you wake up between 12 and 2, this window is usually associated with physical disruptions rather than mental ones like digestion.
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[SPEAKER_02]: Especially if you ate late or had alcohol or ate a heavy meal before bed, your body may still be digesting, which can interfere with deep sleep stages.
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[SPEAKER_02]: And you know, alcohol is is another big one, even though alcohol can make you feel sleepy.
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[SPEAKER_02]: It may make you help you fall asleep like, I don't know.
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[SPEAKER_02]: I remember growing up and my grandmother always had.
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[SPEAKER_02]: a cocktail before bed because she had a hard time sleeping.
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[SPEAKER_02]: And she thought that the alcohol would help her feel more sleepy.
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[SPEAKER_02]: And this is a pattern that a lot of people have.
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[SPEAKER_02]: And initially it does.
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[SPEAKER_02]: But then a few hours later, your sleep is more fragmented.
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[SPEAKER_02]: And it leads to more frequent waking up.
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[SPEAKER_02]: And
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[SPEAKER_02]: How about those of you that wake up between two and four?
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[SPEAKER_02]: I mean, this is one of the most common patterns people notice.
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[SPEAKER_02]: I know for myself it is as well.
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[SPEAKER_02]: And waking up during this time is often linked to stress, anxiety, or an overactive nervous system.
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[SPEAKER_02]: Around this time, your body starts preparing for waking up by gradually increasing cortisol.
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[SPEAKER_02]: And if your stress levels are elevated,
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[SPEAKER_02]: and more intensely, which pulls you out of that deep sleep, and it's also the time where people wake up with their mind racing, thinking about their to-do lists, replaying conversations, or conflicts that have happened, feeling a sense of alertness,
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[SPEAKER_02]: that they're physically tired.
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[SPEAKER_02]: So, you know, all these things and the blood sugar and stability, you know, all the things that we've already mentioned, Wendy mentioned hormones and, you know, and then for the people that wake up between four and six,
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[SPEAKER_02]: Some people want to wake up at that time.
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[SPEAKER_02]: Wendy is one of those people that wakes up at that time.
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[SPEAKER_02]: For me, if I wake up at that time, I'm not real happy about it.
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[SPEAKER_02]: I'm actually, I become cranky.
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[SPEAKER_02]: I'm like, that's why my phone is on silent because if somebody wakes me up, especially with a phone call, I don't know why.
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[SPEAKER_02]: I just get extremely irritated.
22:32.673 --> 22:35.414
[SPEAKER_02]: I do not want that electronic device.
22:36.014 --> 22:38.275
[SPEAKER_02]: talking to me before eight o'clock in the morning.
22:38.515 --> 22:40.496
[SPEAKER_02]: That's just it, or else I'm mad.
22:41.176 --> 22:50.700
[SPEAKER_02]: But for those people that do have a hard time waking up and they wake up between four and six, it's circadian rhythm and cortisol timing.
22:51.300 --> 22:56.203
[SPEAKER_02]: your body naturally begins increasing cortisol in the early morning hours to help you wake up.
22:56.643 --> 23:03.548
[SPEAKER_02]: And if that rise happens too early or too sharply, it can cause you to wake up before you're fully rested.
23:04.228 --> 23:17.477
[SPEAKER_02]: And this is a pattern that you commonly see in people dealing with chronic stress, burnout, or high overall life demands, and the body becomes more sensitive to those early
23:19.960 --> 23:39.828
[SPEAKER_01]: So Wendy, you want to talk to people about, you know, waking up multiple times throughout the night, I mean, I just gave the basic outline, but dive deeper, you know, I think that's great, you know, because I think when people start to really break it down and they hear something in the description of what you just.
23:40.348 --> 23:41.689
[SPEAKER_01]: kind of talked about.
23:41.769 --> 23:45.292
[SPEAKER_01]: There's different patterns that people have.
23:45.652 --> 23:52.337
[SPEAKER_01]: The one pattern, I think, that, you know, the last pattern is waking up multiple times throughout the night, right?
23:52.377 --> 24:03.705
[SPEAKER_01]: If you're waking up frequently at different times, it means that it is a more systematic issue rather than like a trigger rather than something that you're being triggered by.
24:04.225 --> 24:12.827
[SPEAKER_01]: So, it could be chronic stress and people that have inconsistent sleep schedules also.
24:13.367 --> 24:17.388
[SPEAKER_01]: Yeah, these are these are systemic issues that we're talking about.
24:18.088 --> 24:24.470
[SPEAKER_01]: Yeah, you know, and you know, people that have inconsistent schedules, alcohol use,
24:25.110 --> 24:41.000
[SPEAKER_01]: sleep disordered, breathing such a sleep apnea, you know, people that have the breathing troubles really struggle with sleep because they just want to sleep and they're just not able to breathe properly and it wakes them up.
24:41.580 --> 25:04.582
[SPEAKER_01]: So sometimes if you are, you know, some people wake up gasping or with a dry mouth or a headache or you feel exhausted, it's a strong sign that breathing during sleep may be disrupted and it's definitely this is something where they have people that specialize in that specifically so definitely speak to a medical professional about that.
25:05.162 --> 25:06.242
[SPEAKER_01]: how about nightwalking?
25:06.663 --> 25:09.424
[SPEAKER_01]: Nightwalking is not random.
25:09.984 --> 25:20.288
[SPEAKER_01]: You know, your body is definitely responding to something, whether it's stress, blood sugar, fluctuation, digestion, breathing patterns, or environmental factor.
25:20.888 --> 25:28.692
[SPEAKER_01]: I know a lot of people, you know, or a friendly ghost that's coming to visit you, you know, that can be it too.
25:29.652 --> 25:31.673
[SPEAKER_01]: I do know that people do get up,
25:32.710 --> 25:39.033
[SPEAKER_01]: And they're roaming, they're just walking around thinking that, you know, I got to get back to sleep.
25:39.513 --> 25:41.434
[SPEAKER_02]: I only wonder why that happens.
25:41.634 --> 25:46.296
[SPEAKER_02]: You know, my mom told me when I was little, I was probably six years old.
25:46.376 --> 25:53.879
[SPEAKER_02]: I was maybe between five and six years old and we lived in upstate New York and an apartment at the time.
25:54.899 --> 26:00.260
[SPEAKER_02]: And I woke up in the middle of the night and I literally walked out the door.
26:00.801 --> 26:05.222
[SPEAKER_02]: I went over to my friend Annie's house, her apartment across the hall.
26:05.662 --> 26:07.482
[SPEAKER_02]: I knocked on the door.
26:07.502 --> 26:09.102
[SPEAKER_02]: I had zero recollection.
26:09.583 --> 26:11.263
[SPEAKER_02]: My mom woke up and I wasn't there.
26:11.283 --> 26:14.424
[SPEAKER_02]: And Annie's mom was knocking on the door.
26:15.144 --> 26:16.124
[SPEAKER_02]: And here I was.
26:17.024 --> 26:19.165
[SPEAKER_02]: I still have no recollection of it.
26:19.765 --> 26:28.329
[SPEAKER_02]: But, you know, I just, why does it, why would even that happen to a young kid child, like, at that age?
26:29.150 --> 26:30.651
[SPEAKER_01]: Well, you know what I did.
26:30.671 --> 26:32.491
[SPEAKER_01]: I know my diet wasn't very good.
26:33.032 --> 26:33.332
[SPEAKER_01]: Yeah.
26:34.072 --> 26:39.475
[SPEAKER_01]: My parents, two times it happened, they heard all this noise coming from my room.
26:40.235 --> 26:43.417
[SPEAKER_01]: And in the middle of the night, I was rearranging the furniture.
26:44.017 --> 26:44.818
[SPEAKER_01]: Wow.
26:45.838 --> 26:47.258
[SPEAKER_01]: rearranging the furniture.
26:47.318 --> 26:55.380
[SPEAKER_01]: I mean, I had just a single bed and I think what the first time that I did it I must have been around 11 years old.
26:55.400 --> 26:59.781
[SPEAKER_01]: So I was able to move the bed because it was on carpet rearranged the whole room.
27:00.281 --> 27:04.522
[SPEAKER_01]: Oh, yeah, yeah So it quite amazing, right?
27:04.562 --> 27:12.864
[SPEAKER_01]: Yeah, sleep is a sleep is a thing who knows where we go when we sleep Well, exactly, but that's not the whole
27:15.665 --> 27:24.188
[SPEAKER_01]: But I think, you know, what is really important and what we love to do is really try and give helpful tips.
27:24.908 --> 27:29.970
[SPEAKER_01]: And so here are a few tips that actually support better sleep.
27:30.410 --> 27:30.570
[SPEAKER_01]: One,
27:31.390 --> 27:33.912
[SPEAKER_01]: make your room truly dark.
27:34.032 --> 27:39.155
[SPEAKER_01]: So I'm going to talk about this because the next one is yours 100%.
27:39.215 --> 27:43.777
[SPEAKER_01]: So make the room completely dark and I am one too.
27:44.318 --> 27:48.180
[SPEAKER_01]: If there is a crack, at least it knows this because we share hotel rooms.
27:48.660 --> 27:51.102
[SPEAKER_01]: If there is a crack in the curtain,
27:51.822 --> 27:53.744
[SPEAKER_01]: I cannot have that crack showing.
27:53.884 --> 28:03.252
[SPEAKER_01]: If there is a light coming off of an electronic, I take a washcloth or something and I put it over.
28:03.272 --> 28:18.305
[SPEAKER_01]: Even so much so that if I can't cover it, I will take my piece of gum and I will stick my gum over that little blue Wi-Fi, you know, light that is glaring.
28:18.365 --> 28:18.986
[SPEAKER_01]: True, true.
28:19.886 --> 28:22.928
[SPEAKER_01]: or true story, right, or even the thermostat.
28:22.948 --> 28:33.755
[SPEAKER_01]: So keeping the room very dark is great, but Lisa loves a cold room, cool temperature.
28:34.783 --> 28:39.348
[SPEAKER_02]: Yeah, but do you want to talk about why a dark room is helpful?
28:39.528 --> 28:40.770
[SPEAKER_02]: Yeah, that's important.
28:41.270 --> 28:51.922
[SPEAKER_01]: Okay, so besides it, you know, me experiencing it and proving for myself that it makes it helpful, a dark room helps.
28:52.583 --> 28:59.866
[SPEAKER_01]: because your brain uses light cues to regulate circadian rhythm and melatonin production.
29:00.026 --> 29:04.588
[SPEAKER_01]: So even small amounts of light can interfere with that signal.
29:04.948 --> 29:14.852
[SPEAKER_01]: So a room that looks dim to you may still be bright enough to affect sleep quality, especially if you have street light leakage.
29:15.492 --> 29:19.375
[SPEAKER_01]: LED indicators are a phone lighting up in the middle of the night.
29:19.835 --> 29:24.678
[SPEAKER_01]: The reason that this matters is your body wants clear information.
29:25.158 --> 29:33.764
[SPEAKER_01]: So darkness tells your brain that it is night time and that it's safe to continue producing the hormonal signals that support sleep.
29:34.144 --> 29:40.048
[SPEAKER_01]: And if the room is too bright, even subtly, you're giving your brain mixed signals.
29:40.608 --> 29:40.949
[SPEAKER_01]: Yeah.
29:41.449 --> 29:49.978
[SPEAKER_02]: And then when he eluded to our second tip, which is keep the room cool, ideally around 65 degrees.
29:50.579 --> 29:51.420
[SPEAKER_02]: That's me.
29:51.720 --> 29:53.302
[SPEAKER_02]: That's me all the way.
29:53.702 --> 29:58.748
[SPEAKER_02]: Whenever I can have, I typically set my air conditioner because of course we live in Florida.
29:59.288 --> 30:06.736
[SPEAKER_02]: I typically have my air conditioner set at 67, just because it's a lot to make it 65 degrees.
30:06.796 --> 30:11.281
[SPEAKER_02]: But when we do get our winters, I open the windows.
30:11.842 --> 30:14.945
[SPEAKER_02]: My room will get as cold as 63 degrees.
30:15.866 --> 30:18.069
[SPEAKER_02]: And I love it.
30:18.409 --> 30:19.830
[SPEAKER_02]: I absolutely love it.
30:20.471 --> 30:21.311
[SPEAKER_02]: and I'll tell you why.
30:21.331 --> 30:28.795
[SPEAKER_02]: The body temperature naturally drops as you prepare for sleep and the cooler room supports that process.
30:29.355 --> 30:40.121
[SPEAKER_02]: It helps the body heal itself, you know, and if your room is too warm, it interferes with the body's ability to settle in and stay into in that deep sleep mode.
30:40.721 --> 30:50.724
[SPEAKER_02]: This tip helps because sleep is not just mental, it's highly physical, your nervous system, your circulation, and your temperature regulation all play a role.
30:51.284 --> 31:02.727
[SPEAKER_02]: A cooler room makes it easier for the for the body to move into the physiology of sleep rather than fighting against it, literally helps your body heal itself.
31:03.712 --> 31:32.798
[SPEAKER_01]: And then there is tip number three, cut off screen at least one hour before bed and just like the unison that I was doing, I am as guilty as the next person because I look at my phone and I was looking at my phone right before I went to bed and I will be honest just even very, very recently.
31:33.538 --> 31:48.545
[SPEAKER_01]: I actually stopped this very bad habit, and the second that I stopped doing it besides that, and you know, that's a whole other podcast to talk about, but I turn off the Wi-Fi.
31:48.985 --> 31:55.588
[SPEAKER_01]: I put the phone in airplane mode also, which is really, really beneficial for other reasons.
31:56.048 --> 32:00.610
[SPEAKER_01]: But when you cut off your screen, it helps for two reasons.
32:01.971 --> 32:08.935
[SPEAKER_01]: screens keep your brain cognitively engaged when you should be shifting into lower stimulation state.
32:09.335 --> 32:16.260
[SPEAKER_01]: Second, blue light exposure close to bedtime can interfere with the body's normal wind down signals.
32:16.780 --> 32:24.204
[SPEAKER_01]: So the A-A-S-M recommends avoiding blue light from handheld electronics
32:30.448 --> 32:34.791
[SPEAKER_01]: is even more helpful for people who feel wired at night.
32:35.292 --> 32:37.073
[SPEAKER_01]: So just try it, just try it.
32:37.533 --> 32:42.357
[SPEAKER_01]: I know it's made a huge difference in the way that I actually sleep.
32:42.677 --> 32:50.983
[SPEAKER_01]: So if you're the kind of person whose brain starts spinning, the second that you stop moving, this is especially important.
32:51.343 --> 32:54.566
[SPEAKER_01]: The goal is to stop feeding your brain, new stimulation,
32:58.567 --> 33:03.751
[SPEAKER_02]: And another thing, tip number four, stop eating about three hours before bed.
33:03.771 --> 33:12.478
[SPEAKER_02]: This supports sleep by giving digestion time to settle down before your body tries to shift into overnight repair and recovery mode.
33:12.899 --> 33:22.527
[SPEAKER_02]: If you eat too close to bedtime, especially a large or rich meal, then your body may still be digesting when it should be moving into deeper sleep.
33:22.914 --> 33:28.959
[SPEAKER_02]: This can be helpful for people who wake up at night, feel hot, restless, or deal with reflux.
33:29.479 --> 33:37.826
[SPEAKER_02]: It's not because food is bad at night, it's because sleep tends to be smoother when your body's not doing two demanding jobs at the same time.
33:38.246 --> 33:46.032
[SPEAKER_02]: When used appropriately though, improving your breathing at night can be one of the simplest and most effective ways to upgrade your sleep quality.
33:47.099 --> 33:52.161
[SPEAKER_01]: So let's just go over the the tips that actually support better sleep.
33:52.281 --> 34:00.124
[SPEAKER_01]: So one, make your room truly dark to keep the room cool ideally around 65 degrees.
34:00.704 --> 34:12.449
[SPEAKER_01]: Three cut off screens at least one hour before bed for stop eating about three hours before bed and supporting natural breathing at night.
34:12.729 --> 34:14.250
[SPEAKER_01]: That's another one.
34:14.490 --> 34:14.870
[SPEAKER_02]: Yeah.
34:15.050 --> 34:23.115
[SPEAKER_02]: And, you know, we're kind of melding them together because we started with five tips, but then we just keep going on and on because there's really a lot of tips.
34:23.195 --> 34:28.297
[SPEAKER_02]: So, you know, the other thing is code using calm, decreasing stress.
34:28.838 --> 34:36.122
[SPEAKER_02]: You know, if you lie down and your body is tired, but your mind is still going, then that's the sign that the nervous system's not fully downshifting.
34:36.542 --> 34:39.704
[SPEAKER_02]: And this is where a stress support tool can really make sense.
34:40.504 --> 34:52.349
[SPEAKER_02]: The R Healthy Mind formula is designed for people who feel anxious, nervous, stressed, or overwhelmed, and it's also intended to support mental clarity, focus, and a more balanced state of mind.
34:52.910 --> 35:02.874
[SPEAKER_02]: And, you know, it also does affect sleep like Wendy said earlier, that's why she takes calm during the day and then dream at night because that's what we're doing.
35:02.914 --> 35:04.115
[SPEAKER_02]: We're helping to
35:09.617 --> 35:35.732
[SPEAKER_02]: Then allow you to use the dream to drift into that deeper sleep, especially if you're dealing with a nervous system issue calm is foundational and it works synergistically with everything else that you're already using again we we use bio energy patterns that support cellular communication so instead of using unison that forces a chemical reaction and comes with unwanted side effects.
35:36.072 --> 35:43.736
[SPEAKER_02]: calm supports the body and with it's what you're made out of, you know, salt water and energy.
35:43.936 --> 35:45.416
[SPEAKER_02]: That's what we're made out of.
35:45.777 --> 35:51.099
[SPEAKER_02]: And so one little drop under the tongue and the body remembers what it's supposed to do.
35:51.719 --> 35:55.361
[SPEAKER_02]: And that's being a balanced, autonomic state.
35:55.861 --> 35:56.922
[SPEAKER_02]: And it helps you shut off.
35:57.622 --> 36:01.604
[SPEAKER_02]: and and dream again with this helps you fall asleep.
36:01.644 --> 36:09.429
[SPEAKER_02]: It guides you gently into a more restful sleep and promotes a deeper, more uninterrupted sleep.
36:10.329 --> 36:10.869
[SPEAKER_02]: And it works.
36:11.730 --> 36:13.271
[SPEAKER_02]: I mean, it's simple.
36:14.091 --> 36:15.452
[SPEAKER_02]: And it's really that simple.
36:15.952 --> 36:21.633
[SPEAKER_01]: Yeah, it's, it's just, you know, you mentioned the specifically the UNISOM.
36:22.254 --> 36:33.416
[SPEAKER_01]: I want to mention something else because we talk about over-the-counter and prescription medication, but melatonin is something that people take to help them fall asleep.
36:33.756 --> 36:38.158
[SPEAKER_01]: And it's a natural quote unquote natural supplement.
36:38.298 --> 36:39.498
[SPEAKER_01]: And it's, it's great.
36:39.938 --> 36:43.679
[SPEAKER_01]: But even things that are natural supplements,
36:44.239 --> 36:57.433
[SPEAKER_01]: can cause side effects because if your body cannot process those ingredients in the natural supplements properly, you're going to be left with the side effects.
36:57.453 --> 37:04.520
[SPEAKER_01]: So that's why when we talk about code in general, it's simply
37:05.261 --> 37:08.523
[SPEAKER_01]: saline solution and the bioenergy patterns.
37:08.783 --> 37:11.945
[SPEAKER_01]: And it is exactly what your body is made of.
37:12.486 --> 37:16.809
[SPEAKER_01]: Water, salt, and energy pattern and energy.
37:17.409 --> 37:24.694
[SPEAKER_02]: So you know if there is one thing to take away from this episode, it's that poor sleep is not a small problem.
37:25.214 --> 37:27.956
[SPEAKER_02]: It changes your hunger, your stress response,
37:34.980 --> 37:42.422
[SPEAKER_02]: even one bad night has effects, and when poor sleep becomes chronic, those effects add up fast.
37:42.943 --> 37:47.184
[SPEAKER_02]: And that's why the goal should not be to knock yourself out and hope for the best.
37:47.544 --> 37:59.408
[SPEAKER_02]: The goal is to understand what is disrupting the sleep in the first place, remove the habits that are quietly making it worse, and build conditions that actually help your body feel safe enough to rest.
38:00.068 --> 38:23.635
[SPEAKER_02]: If your biggest issue is erasing mind or stress, waking up feeling anxious, that's where calm may make the most sense and if your biggest issue is the actual process of falling a sleep and staying asleep, that's where dream is intended to help and if both are part of the problem then that's why we, you know, position them together as our healthy mind duo.
38:23.975 --> 38:26.456
[SPEAKER_02]: So give it a try and thank you for joining us.
39:51.691 --> 40:06.123
[SPEAKER_00]: Be on conventionly dare to explore Breaking barriers open indoors with every step they like the way I am near
40:48.700 --> 41:05.258
[SPEAKER_00]: One mission, lighting away, transforming the future with love every day With science and spirit that journey unfolds Restoring balance as the future unfolds
00:09.473 --> 00:14.736
[SPEAKER_02]: Hello, and welcome to the C3 Podcast Code Conscious Conversations.
00:14.976 --> 00:20.119
[SPEAKER_02]: I'm Dr. Lisa Piper, here with Wendy Cona's Born We Are The Founders of Code Health.
00:43.403 --> 00:47.006
[SPEAKER_01]: Hello, everyone, and welcome to the C3 podcast.
00:47.546 --> 00:48.947
[SPEAKER_01]: Here's the question for the day.
00:49.568 --> 00:53.570
[SPEAKER_01]: What is the real cost of not getting enough sleep?
00:53.891 --> 01:04.939
[SPEAKER_01]: Not just feeling tired the next day, needing an extra cup of coffee, or feeling a little off by mid-afternoon, but what is actually happening inside your body?
01:05.319 --> 01:28.158
[SPEAKER_01]: when sleep becomes inconsistent, disrupted, or cut short night after night, because for a lot of people, poor sleep has quietly become part of everyday life, waking up in the middle of the night, feels normal, lying in bed, exhausted, but unable to fully shut your brain off, feels normal.
01:28.778 --> 01:36.581
[SPEAKER_01]: running on caffeine, pushing through brain fog and assuming you'll catch up on sleep later, that feels normal too.
01:37.081 --> 01:47.546
[SPEAKER_01]: A lot of people have adapted to functioning in a sleep deprived state, so well that they no longer realize how much it's costing them.
01:48.106 --> 01:51.027
[SPEAKER_01]: But your body is keeping track of it all.
01:51.567 --> 01:57.030
[SPEAKER_01]: Sleep is not just a passive state where your body turns off for a few hours.
01:57.631 --> 02:03.454
[SPEAKER_01]: Sleep is one of the most active and important recovery processes your body has.
02:04.114 --> 02:06.876
[SPEAKER_01]: It is when your brain processes information.
02:07.396 --> 02:25.647
[SPEAKER_01]: When your hormones recalibrate, when your nervous system resets, when your muscles recover, and when your immune system does some of its most important repair work, when sleep is shortened or broken up, those processes do not happen the way they are supposed to.
02:26.313 --> 02:31.355
[SPEAKER_02]: And that is why porcelain affects so much more than energy.
02:31.956 --> 02:50.104
[SPEAKER_02]: It can affect your hunger levels, your cravings, your mood, your patience, your blood sugar, your stress response, your ability to recover from exercise, your ability to think clearly, and your ability to maintain a healthy body composition.
02:50.584 --> 02:53.586
[SPEAKER_02]: And it can even affect how would you feel, how well you
02:54.686 --> 02:58.169
[SPEAKER_02]: and how much resilience you have physically and emotionally.
02:58.709 --> 03:07.496
[SPEAKER_02]: So in this episode, we're going to break down what lack of sleep is actually doing to your body in the short term and over time.
03:07.736 --> 03:19.845
[SPEAKER_02]: We're going to talk about why you may be waking up at a certain time during the night, why people commonly use different things to fix their sleep and that often doesn't address the real issue.
03:20.425 --> 03:35.544
[SPEAKER_02]: And we're going to talk about what you can start doing and said to support deeper, more restorative sleep in a way that actually helps your body recover because once you understand the true cost of poor sleep, you start to realize that fixing your sleep is not a luxury.
03:36.004 --> 03:39.709
[SPEAKER_02]: It is one of the most foundational things you can do for your health.
03:40.745 --> 03:40.925
[SPEAKER_01]: Yeah.
03:41.025 --> 03:42.626
[SPEAKER_01]: This is going to be an important one.
03:43.147 --> 03:43.567
[SPEAKER_01]: Yeah.
03:43.947 --> 03:45.869
[SPEAKER_02]: Sleep is sleep is important.
03:46.129 --> 03:51.893
[SPEAKER_02]: I'm I'm pretty fortunate because I sleep really well and I like to sleep and my body likes to sleep.
03:51.953 --> 03:53.735
[SPEAKER_02]: It requires a lot of sleep.
03:54.495 --> 04:06.304
[SPEAKER_02]: I hear some people saying that the body does not require more than four or five hours sleep and I call BS on that because I know my body requires seven to nine hours of sleep depending
04:10.687 --> 04:13.189
[SPEAKER_02]: So, you know, I'm a good sleeper too.
04:13.209 --> 04:32.141
[SPEAKER_01]: I am the the biggest difference for me over especially the last year or so is the time that I wake up not the amount of hours that I sleep, but that I am just waking up and I'm finding that I'm waking up earlier and earlier.
04:32.741 --> 04:35.284
[SPEAKER_01]: You just sleep, you know, it was like clockwork.
04:35.304 --> 04:41.930
[SPEAKER_01]: I'd look at the clock and it was 7.15 in the morning, 7.30 and I was ready to go.
04:41.950 --> 04:45.834
[SPEAKER_01]: Now I'm seeing the hours of, you know, 4.30 a.m.
04:45.854 --> 04:47.055
[SPEAKER_01]: I hope that's okay.
04:47.195 --> 04:49.097
[SPEAKER_01]: I meant me when I get to be your age.
04:51.699 --> 04:52.880
[SPEAKER_01]: You do, you love it.
04:52.960 --> 04:55.961
[SPEAKER_01]: You love it when you say that I am older than you.
04:55.981 --> 04:59.202
[SPEAKER_01]: No, but you know Really though.
04:59.523 --> 05:00.703
[SPEAKER_01]: I'm getting my beauty sleep.
05:01.163 --> 05:02.064
[SPEAKER_01]: No, I'll be kidding.
05:02.424 --> 05:06.046
[SPEAKER_01]: No, I mean, it's a serious It is a serious thing
05:11.888 --> 05:21.158
[SPEAKER_02]: Um, and then one night of poor sleep has a measurable impact on your body and in most people underestimate just how quickly those effects start showing up.
05:21.178 --> 05:30.107
[SPEAKER_02]: You know, a lot of people think that one bad night of sleep is not a big deal and maybe that might be true occasionally, but not physiologically.
05:30.447 --> 05:32.888
[SPEAKER_02]: your body still responds immediately.
05:33.228 --> 05:45.471
[SPEAKER_02]: And the next day, you're not just feeling tired, but your hormones, nervous system, metabolism, and brain function are all affected in ways that can change how you feel and act the whole next day.
05:45.491 --> 05:50.452
[SPEAKER_02]: And one of the first things that shifts is your appetite regulation.
05:51.452 --> 06:01.059
[SPEAKER_01]: So, and then, you know, we'll talk about those hormones again, which we know, and we we learn the word from our last podcast.
06:01.379 --> 06:14.268
[SPEAKER_01]: It's Gorillin and Gorillin is the hormone that signals hunger and that tends to increase while leptin, which is the hormone that helps signal fullness
06:17.510 --> 06:29.577
[SPEAKER_01]: So it even creates a situation when you're more likely to feel hungry earlier and you're more likely to keep thinking about food and less likely to feel satisfied after eating.
06:29.938 --> 06:38.423
[SPEAKER_01]: So this is one reason why sleep deprived people often crave foods that are higher in sugar, fat, or quick energy.
06:38.803 --> 06:44.166
[SPEAKER_01]: Your body is looking for the fastest way to compensate for the energy deficit
06:45.627 --> 07:00.668
[SPEAKER_01]: And that makes total sense because those are the foods that give you quick energy and so it's really your body and the hormones and what your body is needing because it needs it, you know, it wants it.
07:01.629 --> 07:13.727
[SPEAKER_02]: Yeah, and you do it quickly, sleep loss is also affecting insulin sensitivity, which means your body becomes less efficient at handling carbohydrates and regulating blood sugar.
07:14.187 --> 07:16.991
[SPEAKER_02]: So now, on top of feeling more hungry,
07:17.572 --> 07:25.235
[SPEAKER_02]: You're also more likely to experience more blood sugar instability, and then you have those mid-morning crashes.
07:25.275 --> 07:35.338
[SPEAKER_02]: You feel shaky or irritable when you have an eaten that hankry and you crave sweets in the afternoon, or you know, you feel like your energy is all over the place.
07:35.839 --> 07:42.461
[SPEAKER_02]: It becomes much harder to feel steady when your body is trying to compensate for lost sleep.
07:42.989 --> 07:53.417
[SPEAKER_01]: Yeah, let's talk about blood sugar, though, for one second, because we're hearing more and more how people are insulin resistant, right?
07:53.858 --> 08:01.243
[SPEAKER_01]: And they're just having it more difficult time and diabetes is this disease that is just taking over.
08:02.464 --> 08:08.509
[SPEAKER_01]: I don't know what number it is in terms of diseases, but we hear about it all the time and what we do.
08:12.532 --> 08:17.714
[SPEAKER_01]: shift your sleep and you can get quality sleep time.
08:18.354 --> 08:27.376
[SPEAKER_01]: Maybe that is just the start to not having all of these issues with your blood sugar going up and down and up and down.
08:27.396 --> 08:37.919
[SPEAKER_02]: Yeah, it's definitely a piece of it, but I think, you know, a diet with sugary fatty, starchy foods processed over processed
08:41.200 --> 08:54.900
[SPEAKER_02]: I think I think those are really adding to the prevalence of things like diabetes and even heart disease, but then those same foods are probably the reason or at least part of the reason why you're not sleeping at night.
08:54.980 --> 08:55.541
[SPEAKER_02]: So again.
08:56.222 --> 09:16.383
[SPEAKER_02]: All these different aspects go hand in hand together just like our code drops and that's why for me, I use slim to help with the appetite calm to help with the stress and dream just to make sure I get a good night's sleep, although you your process is a little different like you feel like you need dream.
09:17.344 --> 09:20.625
[SPEAKER_02]: I don't, I don't usually feel like I need dream.
09:21.126 --> 09:22.806
[SPEAKER_02]: I take it when we're traveling.
09:23.327 --> 09:31.590
[SPEAKER_02]: I put it next to the bed on the nightstand, and I take it when we're traveling, just because there's strange noises and other things that might wake me up.
09:31.970 --> 09:39.233
[SPEAKER_02]: But the only time I really take dream on a regular basis is if I wake up in the middle of the night and I can't get back to sleep.
09:39.573 --> 09:46.703
[SPEAKER_02]: Or if there's too much on my mind and I'll, you know, and I'm having a hard time falling asleep, then I will deaf.
09:46.763 --> 09:54.133
[SPEAKER_02]: I do still keep dream next to my bed, but you are a lot different when we when we first met used to take unison.
09:54.173 --> 09:56.195
[SPEAKER_02]: So tell everybody about that.
09:58.177 --> 10:09.025
[SPEAKER_01]: I was saying the walk of shame, you know, the long of the short of it was whether I needed it or not, I took it every single night.
10:09.065 --> 10:14.069
[SPEAKER_01]: So for those of you who don't know what unison is, it's an over the counter sleep aid.
10:14.189 --> 10:22.215
[SPEAKER_01]: And it is literally made of the same ingredient that is in so many of these over the counter.
10:22.795 --> 10:45.708
[SPEAKER_01]: medications and the side effect is that's what makes you tired and that's what makes you drowsy and so there I was every single night pop in my blue unison pill and when we got our products in police and I went on a trip and I took out the unison pills.
10:45.888 --> 10:46.228
[SPEAKER_01]: still.
10:46.408 --> 10:47.148
[SPEAKER_01]: And here it was.
10:47.208 --> 10:48.289
[SPEAKER_01]: This was our company.
10:48.809 --> 10:56.572
[SPEAKER_01]: All we were doing was talking about the safety and the efficacy of a non-toxic drug-free alternative.
10:58.072 --> 11:00.173
[SPEAKER_01]: And I was one of those people.
11:00.333 --> 11:01.173
[SPEAKER_01]: I really was.
11:01.193 --> 11:03.794
[SPEAKER_01]: I take full responsibility.
11:04.535 --> 11:08.876
[SPEAKER_01]: So anyway, Lisa started in with me.
11:09.156 --> 11:11.137
[SPEAKER_01]: What are you kidding me?
11:14.278 --> 11:33.653
[SPEAKER_01]: So literally I said, okay, okay, I won't take it, I won't take it, but let me just get through right let me just get through this conference and then I'll do it next week because I was afraid why and here is the truth I was addicted.
11:34.373 --> 11:47.385
[SPEAKER_01]: I was not necessarily addicted to what it was doing for me, but I was addicted that if I was afraid if I didn't take it, I wouldn't have a good night's sleep.
11:47.705 --> 11:48.126
[SPEAKER_01]: That was it.
11:48.406 --> 11:49.427
[SPEAKER_01]: That was my addiction.
11:49.687 --> 11:55.773
[SPEAKER_01]: Anyway, I actually waited until that following Friday night because again,
11:56.453 --> 12:04.862
[SPEAKER_01]: if the dream happened to have not worked, it was a Friday and then I can recover over Saturday and Sunday into Monday to start work again.
12:05.322 --> 12:05.903
[SPEAKER_01]: That's so.
12:05.943 --> 12:07.264
[SPEAKER_02]: That was what she told herself.
12:08.265 --> 12:08.526
[UNKNOWN]: Yeah.
12:09.166 --> 12:10.187
[SPEAKER_01]: That was the story.
12:10.508 --> 12:16.153
[SPEAKER_01]: So anyway, I will say I'm holding it right now, so Lisa, you have your dream too.
12:16.173 --> 12:17.074
[SPEAKER_01]: I do have my dream.
12:17.475 --> 12:19.056
[SPEAKER_01]: This bottle of dream.
12:19.917 --> 12:35.345
[SPEAKER_01]: I'm not saying it because it's our company, I am saying because this was truly the first product that empowered me to be able to talk so passionately about the fact.
12:35.945 --> 12:50.697
[SPEAKER_01]: that we have an alternative non-toxic drug-free alternative to over-the-counter or prescription medication that has chemicals in it that are doing
12:51.597 --> 12:57.179
[SPEAKER_01]: nothing more than suppressing a symptom and causing unwanted side effects.
12:57.719 --> 13:09.382
[SPEAKER_01]: I took the drop of dream and I woke up the next morning and I had a great night sleep and I literally have not not taken a drop of a dream.
13:10.488 --> 13:24.536
[SPEAKER_01]: I take it every night, but you know, the thing that I do with dream is because I take calm consistently every single day, I take calm am and I take it PM.
13:25.316 --> 13:28.378
[SPEAKER_01]: We actually call this the healthy mind duo.
13:29.039 --> 13:44.675
[SPEAKER_01]: And it is because if your mind is calm and balanced during the day, it actually helps you sleep at night because your autonomic nervous system from the calm is shifting to where it should be.
13:45.216 --> 13:46.878
[SPEAKER_02]: So this healthy mind duo.
13:47.118 --> 13:47.738
[SPEAKER_02]: It's amazing.
13:47.758 --> 13:48.619
[SPEAKER_02]: You know, it's okay.
13:48.659 --> 14:02.204
[SPEAKER_02]: Let's get back because you're talking about taking calm during the day and the reason we do that is because stress and sleep are also pretty relatable, right, you know, you know, yeah, if you're stressed out, you might not sleep as well.
14:02.825 --> 14:03.465
[SPEAKER_02]: And and.
14:03.965 --> 14:25.034
[SPEAKER_02]: The other thing is that if you don't get sleep after just one bad night of sleep, your cortisol levels can be higher the next day, which leaves you feeling more wired, more reactive and less resilient, you're likely to be more irritated than usual small inconveniences feel bigger your patience is lower.
14:25.914 --> 14:34.917
[SPEAKER_02]: you may even feel anxious or overstimulated or like your nervous system has less room to handle anything extra.
14:35.338 --> 14:41.740
[SPEAKER_02]: And that's because sleep is one of the main ways that your body resets its stress response.
14:42.140 --> 14:47.502
[SPEAKER_02]: And when that reset doesn't happen properly, then you start the next day already behind.
14:48.462 --> 14:50.043
[SPEAKER_02]: And then there's a psychological side.
14:50.623 --> 15:03.316
[SPEAKER_02]: One poor night of sleep can impair your ability to regulate emotions, which means you're more likely to feel irritable or more emotionally sensitive, more overwhelmed by things that would normally feel manageable.
15:03.836 --> 15:14.186
[SPEAKER_02]: It's also affects your decision-making, and when you're sleep deprived, your brain becomes more likely to prioritize immediate comfort over long-term goals.
15:14.807 --> 15:41.765
[SPEAKER_02]: And that means it's harder to make thoughtful choices around things like food or even exercise and movement productivity, even communication, you know, you're you're more likely to make an excuse to skip the workout, reach for the, you know, comfort foods that are convenient, procrastinate on your workload, what you really need to get done or just feel mentally checked out.
15:42.585 --> 15:54.737
[SPEAKER_02]: And you know, not just that, but cognitive function also takes a hit almost immediately focus becomes harder memory gets worse mental clarity drops.
15:55.692 --> 16:04.720
[SPEAKER_02]: You may reread the same sentence three times, forget what you walked into a room to do, or feel like your brain is moving through mud.
16:04.740 --> 16:19.113
[SPEAKER_02]: I mean, it's not just because you feel sleepy, it's because sleep is essential for a, for things like attention, for learning, memory, overall brain performance and function.
16:19.753 --> 16:21.094
[SPEAKER_02]: When your sleep is interrupted,
16:21.915 --> 16:25.898
[SPEAKER_02]: your brain's not operating at its full capacity the next day.
16:25.918 --> 16:27.420
[SPEAKER_02]: I mean, that's the bottom line.
16:28.541 --> 16:29.622
[SPEAKER_01]: That is the bottom line.
16:29.642 --> 16:34.305
[SPEAKER_02]: And one after just one night, your body's already dealing with it.
16:35.026 --> 16:42.793
[SPEAKER_02]: You know, so and then you're in a spiral because then night after night, you're not getting good sleep and that that accumulates.
16:43.233 --> 16:43.493
[SPEAKER_02]: So
16:44.994 --> 16:53.520
[SPEAKER_01]: And then what happens is how it affects how you show up in every single area of your life, right?
16:53.921 --> 16:58.644
[SPEAKER_01]: We always say, what does a sleepless night cost you, right?
16:59.204 --> 16:59.505
[SPEAKER_01]: So,
17:00.365 --> 17:03.508
[SPEAKER_01]: let's just talk about what you do on a daily basis, right?
17:03.888 --> 17:06.170
[SPEAKER_01]: What does a sleepless night cost you?
17:06.270 --> 17:10.935
[SPEAKER_01]: It affects your workouts because your recovery is worse.
17:11.335 --> 17:16.079
[SPEAKER_01]: It affects your nutrition because your hunger and cravings are harder to regulate.
17:16.499 --> 17:18.962
[SPEAKER_01]: It affects your relationships because
17:19.442 --> 17:20.662
[SPEAKER_01]: your patients' lower.
17:21.122 --> 17:24.903
[SPEAKER_01]: It affects your work because your focus and memory are worse.
17:25.223 --> 17:32.305
[SPEAKER_01]: And it affects your long-term health because your body's functioning at a chronically stressed state.
17:32.685 --> 17:36.486
[SPEAKER_01]: So like when people just say, I'm just a bad sleeper, right?
17:36.586 --> 17:38.987
[SPEAKER_01]: Or I've, I've always had bad sleeper.
17:39.407 --> 17:40.187
[SPEAKER_01]: Or how about this?
17:40.227 --> 17:44.568
[SPEAKER_01]: They'll say, oh, I've always run on very little sleep, right?
17:44.588 --> 17:45.668
[SPEAKER_01]: What they realize or
17:49.629 --> 17:51.171
[SPEAKER_01]: really paying for that.
17:51.471 --> 17:57.457
[SPEAKER_01]: And there is some kind of thing that they need to adapt, right?
17:57.858 --> 17:58.599
[SPEAKER_01]: Somewhere else.
17:59.199 --> 18:00.921
[SPEAKER_01]: And that's the real cost.
18:00.981 --> 18:03.003
[SPEAKER_01]: It's not just about being tired.
18:03.484 --> 18:11.112
[SPEAKER_01]: It's a cumulative effect of asking your body to perform, recover, regulate, think,
18:11.678 --> 18:18.280
[SPEAKER_01]: heel and even staying resilient without giving it one of the most basic things it needs to do.
18:19.200 --> 18:23.202
[SPEAKER_01]: And, you know, let's talk about immunity for a second, right?
18:23.562 --> 18:32.265
[SPEAKER_01]: Because when you don't sleep well, you're not recovering and you're immune system just isn't as strong also.
18:32.925 --> 18:33.765
[SPEAKER_01]: And then what happens?
18:34.145 --> 18:36.546
[SPEAKER_01]: Yeah, end up getting sick because of it.
18:36.746 --> 18:38.887
[SPEAKER_01]: Because you haven't given your body the time to recover.
18:39.767 --> 18:44.310
[SPEAKER_02]: But, you know, let's talk about what it means when you keep waking up during the night.
18:44.971 --> 18:49.274
[SPEAKER_02]: You know, a lot of people assume that if they fall asleep easy, their sleep is fine.
18:49.814 --> 18:55.618
[SPEAKER_02]: But waking up repeatedly during the night is still a sign that something is interfering with that sleep quality.
18:55.998 --> 18:58.720
[SPEAKER_02]: Your body moves through predictable sleep cycles.
18:59.001 --> 19:07.667
[SPEAKER_02]: And when something pulls you out of those cycles at consistent times, it can give you clues about what's going on beneath the surface.
19:08.607 --> 19:17.931
[SPEAKER_02]: You know, these patterns when you become aware of them, they help you to start understanding where the disruptions may be coming from.
19:18.651 --> 19:29.856
[SPEAKER_02]: So if you wake up shortly after falling asleep within the first one to two hours, it may be because you're having difficulty transitioning into deeper states of sleep.
19:30.396 --> 19:34.378
[SPEAKER_02]: And this can happen when your nervous system is still activated at
19:35.638 --> 19:49.100
[SPEAKER_02]: Even if you feel physically tired, your body may not be fully settled, and things like late night, screen exposure, or working late, even working out intense workouts in the evening.
19:49.540 --> 19:55.761
[SPEAKER_02]: If you're going to bed mentally stimulated, all of this can contribute to that pattern.
19:56.282 --> 20:02.182
[SPEAKER_02]: And in some cases, it can be related to blood sugar fluctuations, especially if your last meal was
20:05.463 --> 20:11.708
[SPEAKER_02]: then your body experiences a spike and then a drop which can trigger a stress response that wakes you up.
20:12.088 --> 20:22.997
[SPEAKER_02]: So then if you wake up between 12 and 2, this window is usually associated with physical disruptions rather than mental ones like digestion.
20:23.637 --> 20:33.186
[SPEAKER_02]: Especially if you ate late or had alcohol or ate a heavy meal before bed, your body may still be digesting, which can interfere with deep sleep stages.
20:33.866 --> 20:40.652
[SPEAKER_02]: And you know, alcohol is is another big one, even though alcohol can make you feel sleepy.
20:40.672 --> 20:43.735
[SPEAKER_02]: It may make you help you fall asleep like, I don't know.
20:43.775 --> 20:46.938
[SPEAKER_02]: I remember growing up and my grandmother always had.
20:47.278 --> 20:50.539
[SPEAKER_02]: a cocktail before bed because she had a hard time sleeping.
20:50.939 --> 20:54.840
[SPEAKER_02]: And she thought that the alcohol would help her feel more sleepy.
20:55.420 --> 20:57.480
[SPEAKER_02]: And this is a pattern that a lot of people have.
20:57.700 --> 20:59.381
[SPEAKER_02]: And initially it does.
20:59.481 --> 21:03.922
[SPEAKER_02]: But then a few hours later, your sleep is more fragmented.
21:04.462 --> 21:07.243
[SPEAKER_02]: And it leads to more frequent waking up.
21:08.023 --> 21:08.163
[SPEAKER_02]: And
21:09.123 --> 21:12.106
[SPEAKER_02]: How about those of you that wake up between two and four?
21:12.126 --> 21:16.710
[SPEAKER_02]: I mean, this is one of the most common patterns people notice.
21:16.790 --> 21:18.811
[SPEAKER_02]: I know for myself it is as well.
21:19.472 --> 21:25.858
[SPEAKER_02]: And waking up during this time is often linked to stress, anxiety, or an overactive nervous system.
21:26.318 --> 21:32.103
[SPEAKER_02]: Around this time, your body starts preparing for waking up by gradually increasing cortisol.
21:32.383 --> 21:34.245
[SPEAKER_02]: And if your stress levels are elevated,
21:37.067 --> 21:53.402
[SPEAKER_02]: and more intensely, which pulls you out of that deep sleep, and it's also the time where people wake up with their mind racing, thinking about their to-do lists, replaying conversations, or conflicts that have happened, feeling a sense of alertness,
21:54.703 --> 21:56.344
[SPEAKER_02]: that they're physically tired.
21:56.864 --> 22:10.009
[SPEAKER_02]: So, you know, all these things and the blood sugar and stability, you know, all the things that we've already mentioned, Wendy mentioned hormones and, you know, and then for the people that wake up between four and six,
22:10.809 --> 22:12.409
[SPEAKER_02]: Some people want to wake up at that time.
22:12.469 --> 22:14.970
[SPEAKER_02]: Wendy is one of those people that wakes up at that time.
22:15.530 --> 22:20.251
[SPEAKER_02]: For me, if I wake up at that time, I'm not real happy about it.
22:20.411 --> 22:22.751
[SPEAKER_02]: I'm actually, I become cranky.
22:23.311 --> 22:30.013
[SPEAKER_02]: I'm like, that's why my phone is on silent because if somebody wakes me up, especially with a phone call, I don't know why.
22:30.033 --> 22:32.193
[SPEAKER_02]: I just get extremely irritated.
22:32.673 --> 22:35.414
[SPEAKER_02]: I do not want that electronic device.
22:36.014 --> 22:38.275
[SPEAKER_02]: talking to me before eight o'clock in the morning.
22:38.515 --> 22:40.496
[SPEAKER_02]: That's just it, or else I'm mad.
22:41.176 --> 22:50.700
[SPEAKER_02]: But for those people that do have a hard time waking up and they wake up between four and six, it's circadian rhythm and cortisol timing.
22:51.300 --> 22:56.203
[SPEAKER_02]: your body naturally begins increasing cortisol in the early morning hours to help you wake up.
22:56.643 --> 23:03.548
[SPEAKER_02]: And if that rise happens too early or too sharply, it can cause you to wake up before you're fully rested.
23:04.228 --> 23:17.477
[SPEAKER_02]: And this is a pattern that you commonly see in people dealing with chronic stress, burnout, or high overall life demands, and the body becomes more sensitive to those early
23:19.960 --> 23:39.828
[SPEAKER_01]: So Wendy, you want to talk to people about, you know, waking up multiple times throughout the night, I mean, I just gave the basic outline, but dive deeper, you know, I think that's great, you know, because I think when people start to really break it down and they hear something in the description of what you just.
23:40.348 --> 23:41.689
[SPEAKER_01]: kind of talked about.
23:41.769 --> 23:45.292
[SPEAKER_01]: There's different patterns that people have.
23:45.652 --> 23:52.337
[SPEAKER_01]: The one pattern, I think, that, you know, the last pattern is waking up multiple times throughout the night, right?
23:52.377 --> 24:03.705
[SPEAKER_01]: If you're waking up frequently at different times, it means that it is a more systematic issue rather than like a trigger rather than something that you're being triggered by.
24:04.225 --> 24:12.827
[SPEAKER_01]: So, it could be chronic stress and people that have inconsistent sleep schedules also.
24:13.367 --> 24:17.388
[SPEAKER_01]: Yeah, these are these are systemic issues that we're talking about.
24:18.088 --> 24:24.470
[SPEAKER_01]: Yeah, you know, and you know, people that have inconsistent schedules, alcohol use,
24:25.110 --> 24:41.000
[SPEAKER_01]: sleep disordered, breathing such a sleep apnea, you know, people that have the breathing troubles really struggle with sleep because they just want to sleep and they're just not able to breathe properly and it wakes them up.
24:41.580 --> 25:04.582
[SPEAKER_01]: So sometimes if you are, you know, some people wake up gasping or with a dry mouth or a headache or you feel exhausted, it's a strong sign that breathing during sleep may be disrupted and it's definitely this is something where they have people that specialize in that specifically so definitely speak to a medical professional about that.
25:05.162 --> 25:06.242
[SPEAKER_01]: how about nightwalking?
25:06.663 --> 25:09.424
[SPEAKER_01]: Nightwalking is not random.
25:09.984 --> 25:20.288
[SPEAKER_01]: You know, your body is definitely responding to something, whether it's stress, blood sugar, fluctuation, digestion, breathing patterns, or environmental factor.
25:20.888 --> 25:28.692
[SPEAKER_01]: I know a lot of people, you know, or a friendly ghost that's coming to visit you, you know, that can be it too.
25:29.652 --> 25:31.673
[SPEAKER_01]: I do know that people do get up,
25:32.710 --> 25:39.033
[SPEAKER_01]: And they're roaming, they're just walking around thinking that, you know, I got to get back to sleep.
25:39.513 --> 25:41.434
[SPEAKER_02]: I only wonder why that happens.
25:41.634 --> 25:46.296
[SPEAKER_02]: You know, my mom told me when I was little, I was probably six years old.
25:46.376 --> 25:53.879
[SPEAKER_02]: I was maybe between five and six years old and we lived in upstate New York and an apartment at the time.
25:54.899 --> 26:00.260
[SPEAKER_02]: And I woke up in the middle of the night and I literally walked out the door.
26:00.801 --> 26:05.222
[SPEAKER_02]: I went over to my friend Annie's house, her apartment across the hall.
26:05.662 --> 26:07.482
[SPEAKER_02]: I knocked on the door.
26:07.502 --> 26:09.102
[SPEAKER_02]: I had zero recollection.
26:09.583 --> 26:11.263
[SPEAKER_02]: My mom woke up and I wasn't there.
26:11.283 --> 26:14.424
[SPEAKER_02]: And Annie's mom was knocking on the door.
26:15.144 --> 26:16.124
[SPEAKER_02]: And here I was.
26:17.024 --> 26:19.165
[SPEAKER_02]: I still have no recollection of it.
26:19.765 --> 26:28.329
[SPEAKER_02]: But, you know, I just, why does it, why would even that happen to a young kid child, like, at that age?
26:29.150 --> 26:30.651
[SPEAKER_01]: Well, you know what I did.
26:30.671 --> 26:32.491
[SPEAKER_01]: I know my diet wasn't very good.
26:33.032 --> 26:33.332
[SPEAKER_01]: Yeah.
26:34.072 --> 26:39.475
[SPEAKER_01]: My parents, two times it happened, they heard all this noise coming from my room.
26:40.235 --> 26:43.417
[SPEAKER_01]: And in the middle of the night, I was rearranging the furniture.
26:44.017 --> 26:44.818
[SPEAKER_01]: Wow.
26:45.838 --> 26:47.258
[SPEAKER_01]: rearranging the furniture.
26:47.318 --> 26:55.380
[SPEAKER_01]: I mean, I had just a single bed and I think what the first time that I did it I must have been around 11 years old.
26:55.400 --> 26:59.781
[SPEAKER_01]: So I was able to move the bed because it was on carpet rearranged the whole room.
27:00.281 --> 27:04.522
[SPEAKER_01]: Oh, yeah, yeah So it quite amazing, right?
27:04.562 --> 27:12.864
[SPEAKER_01]: Yeah, sleep is a sleep is a thing who knows where we go when we sleep Well, exactly, but that's not the whole
27:15.665 --> 27:24.188
[SPEAKER_01]: But I think, you know, what is really important and what we love to do is really try and give helpful tips.
27:24.908 --> 27:29.970
[SPEAKER_01]: And so here are a few tips that actually support better sleep.
27:30.410 --> 27:30.570
[SPEAKER_01]: One,
27:31.390 --> 27:33.912
[SPEAKER_01]: make your room truly dark.
27:34.032 --> 27:39.155
[SPEAKER_01]: So I'm going to talk about this because the next one is yours 100%.
27:39.215 --> 27:43.777
[SPEAKER_01]: So make the room completely dark and I am one too.
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[SPEAKER_01]: If there is a crack, at least it knows this because we share hotel rooms.
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[SPEAKER_01]: If there is a crack in the curtain,
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[SPEAKER_01]: I cannot have that crack showing.
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[SPEAKER_01]: If there is a light coming off of an electronic, I take a washcloth or something and I put it over.
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[SPEAKER_01]: Even so much so that if I can't cover it, I will take my piece of gum and I will stick my gum over that little blue Wi-Fi, you know, light that is glaring.
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[SPEAKER_01]: True, true.
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[SPEAKER_01]: or true story, right, or even the thermostat.
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[SPEAKER_01]: So keeping the room very dark is great, but Lisa loves a cold room, cool temperature.
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[SPEAKER_02]: Yeah, but do you want to talk about why a dark room is helpful?
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[SPEAKER_02]: Yeah, that's important.
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[SPEAKER_01]: Okay, so besides it, you know, me experiencing it and proving for myself that it makes it helpful, a dark room helps.
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[SPEAKER_01]: because your brain uses light cues to regulate circadian rhythm and melatonin production.
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[SPEAKER_01]: So even small amounts of light can interfere with that signal.
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[SPEAKER_01]: So a room that looks dim to you may still be bright enough to affect sleep quality, especially if you have street light leakage.
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[SPEAKER_01]: LED indicators are a phone lighting up in the middle of the night.
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[SPEAKER_01]: The reason that this matters is your body wants clear information.
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[SPEAKER_01]: So darkness tells your brain that it is night time and that it's safe to continue producing the hormonal signals that support sleep.
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[SPEAKER_01]: And if the room is too bright, even subtly, you're giving your brain mixed signals.
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[SPEAKER_01]: Yeah.
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[SPEAKER_02]: And then when he eluded to our second tip, which is keep the room cool, ideally around 65 degrees.
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[SPEAKER_02]: That's me.
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[SPEAKER_02]: That's me all the way.
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[SPEAKER_02]: Whenever I can have, I typically set my air conditioner because of course we live in Florida.
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[SPEAKER_02]: I typically have my air conditioner set at 67, just because it's a lot to make it 65 degrees.
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[SPEAKER_02]: But when we do get our winters, I open the windows.
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[SPEAKER_02]: My room will get as cold as 63 degrees.
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[SPEAKER_02]: And I love it.
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[SPEAKER_02]: I absolutely love it.
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[SPEAKER_02]: and I'll tell you why.
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[SPEAKER_02]: The body temperature naturally drops as you prepare for sleep and the cooler room supports that process.
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[SPEAKER_02]: It helps the body heal itself, you know, and if your room is too warm, it interferes with the body's ability to settle in and stay into in that deep sleep mode.
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[SPEAKER_02]: This tip helps because sleep is not just mental, it's highly physical, your nervous system, your circulation, and your temperature regulation all play a role.
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[SPEAKER_02]: A cooler room makes it easier for the for the body to move into the physiology of sleep rather than fighting against it, literally helps your body heal itself.
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[SPEAKER_01]: And then there is tip number three, cut off screen at least one hour before bed and just like the unison that I was doing, I am as guilty as the next person because I look at my phone and I was looking at my phone right before I went to bed and I will be honest just even very, very recently.
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[SPEAKER_01]: I actually stopped this very bad habit, and the second that I stopped doing it besides that, and you know, that's a whole other podcast to talk about, but I turn off the Wi-Fi.
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[SPEAKER_01]: I put the phone in airplane mode also, which is really, really beneficial for other reasons.
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[SPEAKER_01]: But when you cut off your screen, it helps for two reasons.
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[SPEAKER_01]: screens keep your brain cognitively engaged when you should be shifting into lower stimulation state.
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[SPEAKER_01]: Second, blue light exposure close to bedtime can interfere with the body's normal wind down signals.
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[SPEAKER_01]: So the A-A-S-M recommends avoiding blue light from handheld electronics
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[SPEAKER_01]: is even more helpful for people who feel wired at night.
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[SPEAKER_01]: So just try it, just try it.
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[SPEAKER_01]: I know it's made a huge difference in the way that I actually sleep.
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[SPEAKER_01]: So if you're the kind of person whose brain starts spinning, the second that you stop moving, this is especially important.
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[SPEAKER_01]: The goal is to stop feeding your brain, new stimulation,
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[SPEAKER_02]: And another thing, tip number four, stop eating about three hours before bed.
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[SPEAKER_02]: This supports sleep by giving digestion time to settle down before your body tries to shift into overnight repair and recovery mode.
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[SPEAKER_02]: If you eat too close to bedtime, especially a large or rich meal, then your body may still be digesting when it should be moving into deeper sleep.
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[SPEAKER_02]: This can be helpful for people who wake up at night, feel hot, restless, or deal with reflux.
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[SPEAKER_02]: It's not because food is bad at night, it's because sleep tends to be smoother when your body's not doing two demanding jobs at the same time.
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[SPEAKER_02]: When used appropriately though, improving your breathing at night can be one of the simplest and most effective ways to upgrade your sleep quality.
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[SPEAKER_01]: So let's just go over the the tips that actually support better sleep.
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[SPEAKER_01]: So one, make your room truly dark to keep the room cool ideally around 65 degrees.
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[SPEAKER_01]: Three cut off screens at least one hour before bed for stop eating about three hours before bed and supporting natural breathing at night.
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[SPEAKER_01]: That's another one.
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[SPEAKER_02]: Yeah.
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[SPEAKER_02]: And, you know, we're kind of melding them together because we started with five tips, but then we just keep going on and on because there's really a lot of tips.
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[SPEAKER_02]: So, you know, the other thing is code using calm, decreasing stress.
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[SPEAKER_02]: You know, if you lie down and your body is tired, but your mind is still going, then that's the sign that the nervous system's not fully downshifting.
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[SPEAKER_02]: And this is where a stress support tool can really make sense.
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[SPEAKER_02]: The R Healthy Mind formula is designed for people who feel anxious, nervous, stressed, or overwhelmed, and it's also intended to support mental clarity, focus, and a more balanced state of mind.
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[SPEAKER_02]: And, you know, it also does affect sleep like Wendy said earlier, that's why she takes calm during the day and then dream at night because that's what we're doing.
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[SPEAKER_02]: We're helping to
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[SPEAKER_02]: Then allow you to use the dream to drift into that deeper sleep, especially if you're dealing with a nervous system issue calm is foundational and it works synergistically with everything else that you're already using again we we use bio energy patterns that support cellular communication so instead of using unison that forces a chemical reaction and comes with unwanted side effects.
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[SPEAKER_02]: calm supports the body and with it's what you're made out of, you know, salt water and energy.
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[SPEAKER_02]: That's what we're made out of.
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[SPEAKER_02]: And so one little drop under the tongue and the body remembers what it's supposed to do.
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[SPEAKER_02]: And that's being a balanced, autonomic state.
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[SPEAKER_02]: And it helps you shut off.
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[SPEAKER_02]: and and dream again with this helps you fall asleep.
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[SPEAKER_02]: It guides you gently into a more restful sleep and promotes a deeper, more uninterrupted sleep.
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[SPEAKER_02]: And it works.
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[SPEAKER_02]: I mean, it's simple.
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[SPEAKER_02]: And it's really that simple.
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[SPEAKER_01]: Yeah, it's, it's just, you know, you mentioned the specifically the UNISOM.
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[SPEAKER_01]: I want to mention something else because we talk about over-the-counter and prescription medication, but melatonin is something that people take to help them fall asleep.
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[SPEAKER_01]: And it's a natural quote unquote natural supplement.
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[SPEAKER_01]: And it's, it's great.
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[SPEAKER_01]: But even things that are natural supplements,
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[SPEAKER_01]: can cause side effects because if your body cannot process those ingredients in the natural supplements properly, you're going to be left with the side effects.
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[SPEAKER_01]: So that's why when we talk about code in general, it's simply
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[SPEAKER_01]: saline solution and the bioenergy patterns.
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[SPEAKER_01]: And it is exactly what your body is made of.
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[SPEAKER_01]: Water, salt, and energy pattern and energy.
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[SPEAKER_02]: So you know if there is one thing to take away from this episode, it's that poor sleep is not a small problem.
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[SPEAKER_02]: It changes your hunger, your stress response,
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[SPEAKER_02]: even one bad night has effects, and when poor sleep becomes chronic, those effects add up fast.
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[SPEAKER_02]: And that's why the goal should not be to knock yourself out and hope for the best.
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[SPEAKER_02]: The goal is to understand what is disrupting the sleep in the first place, remove the habits that are quietly making it worse, and build conditions that actually help your body feel safe enough to rest.
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[SPEAKER_02]: If your biggest issue is erasing mind or stress, waking up feeling anxious, that's where calm may make the most sense and if your biggest issue is the actual process of falling a sleep and staying asleep, that's where dream is intended to help and if both are part of the problem then that's why we, you know, position them together as our healthy mind duo.
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[SPEAKER_02]: So give it a try and thank you for joining us.
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[SPEAKER_00]: Be on conventionly dare to explore Breaking barriers open indoors with every step they like the way I am near
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[SPEAKER_00]: One mission, lighting away, transforming the future with love every day With science and spirit that journey unfolds Restoring balance as the future unfolds
