30,000 X-Rays Reveal the One Sleep Fix That Actually Works with Dr. Peter Martone

The sleep industry, a billion dollar industry, has been lying to people. All these years, they've been lying to people. It's basically they're telling you if you buy a more comfortable bed, you're gonna sleep better. A better supplement, you're gonna sleep better.

Because the problem because I've tried all those things where I couldn't sleep.

Everybody Listen, I reviewed 30,000 x-rays. You all have destroyed structures of your cervical spine. That's happening because of your sleeping position. Shoulder problem, because you're a side sleeper. Your hip problem, because you're a side sleeper. Balance is so tied into sleep. Yeah.

And nobody's so tied into aging.

And nobody's connected.

It was a test that I gave them to test the age of the brain. More accurate than literally any test you could test to see how old your brain is. Stand on one leg with your eyes closed. If you can't do at least five seconds, you're heading towards dementia. Your poor sleep? It's not a problem, it's a symptom. And you're gonna find out a symptom from what? The real cause you're gonna learn on this show. Okay, I'm gonna say this right up front right now.

My only competition, Dr. Sleep Left. That's it.

Oh, yeah, the guy on the left. Yeah, the guy on the left. At least you're on the right. I'm always on the right. I sleep on the right.

I'm a right side guy. Yeah, well, that's good. That's good.

Yeah, and he's on the right. That's good. Yeah. So all your conservative views, I like that. Uh-huh. We're going to stay right there. We're going to go. We're going political. We're going everywhere. We're going everywhere. Everything is on.

It all affects sleep. You know, it like you said, poor sleep isn't. I mean, the the sleep industry, a billion-dollar industry, has been lying to people all these years. They've been lying to people. It's basically they're telling you if you buy a more comfortable bed, you're going to sleep better. Uh, a better supplement, you're going to sleep better. A more comfortable pillow. And I sell a pillow, you're going to sleep better. Liars, liars. Because the problem is.

Because I've tried all those things when I couldn't sleep.

Everybody has. And I did too. Because the problem, you know, we were born to sleep. You're going to give us the answer, right? I'll give you the hang in there. I get so excited, you know. It's my D does, yeah. I can't shut it off.

Remember, okay, so this is a true story. I have to start with fun, right?

Yeah, yeah, let's do it.

So we were in, I think Cabo, Mexico. It was Cabo, yeah. Yeah, it was Cabo. Yep. And I don't know what started it, but I was calling him. Well, I can't even say it on air. I guess I can say it. Listen to the editor making it. I'm like, I was calling Dr. Sleep Like Shit. Okay. That's what I was saying, right? Making fun of. Then you were calling me what? Dr. Toxic. Dr. Toxic, right? So we started doing this thing back and forth where the one thing, next thing, right?

Everybody's doing it. What is it? It's your positioning.

It's your positioning.

You can't fix poor sleep in the position that you're destroying your sleep in.

Okay. Can't happen. Yeah. Now that this is why I man, we're going right after it here because this is why I said some of y'all are gonna hate them, right? I'm gonna we're we're going right after it because you're gonna end up loving them anyway. But what is the optimal sleep position? Because everyone, that begs what you just said, the question.

Yeah, well, it does. I mean, it all depends on on what anchor you're using as the best sleeping position. Are you using it based on lymphatic drainage? Are you using it based on blood pressure? Are you using it based on the human frame, the human structure that ultimately affects everything? So here's my thing with sleeping position. What's in control of sleep?

Your nerve system.

Right? Consciously or subconsciously.

I got that right. Do I get like a little reward? And if I if you get stuff wrong, that's what these are for. There we go. You're getting it. Yeah, these are for like yeah, yeah. So exactly, right.

So what's in in control of sleep? It's your nervous system. So the person that tells me I sleep on my side, you are saying you're in control consciously about how you're sleeping. You're not. It's your subconscious brain. Absolutely. The average person tosses and turns 20 to 40 times a night. Uh, that's true. Why?

Because you're shifting for blood flow, you're shifting for you're uncomfortable, your brain perceives it's not.

Yeah, you did it right, exactly. I got two points.

I want to make this a competition.

This is fantastic. Your body ultimately is in pain. So the average person's gonna toss out of the position that you fall asleep in after about 20 or 30 minutes. So think about that. You're not a side sleeper, you're an all-over-place sleeper. Okay. Because you're setting yourself up for failure. You're not beginning with the end in mind.

There is no doubt through the night, I'm on my back, I'm on my side, I'm never on my stomach. But I'm going from left side to right side to on my back, left side, right side, on my side. I am. I'm through I'm that guy.

Every the the entire world is. Most people do.

Good. All right.

See, I don't like them that, you know, I don't dislike you that much. But we're going with like like I we started with we started with a big thing.

Oh, by the way, yes, there's a Boston thing going on. So what we're gonna do, now what we'll do, we'll put subtitles so you can understand some of it. So we're we'll put subtitles so you can just speak freely.

The nervous system is stuck in survival, right? That is why people can't sleep. They don't have sleep problems, they have nervous system issues. And everybody is living such a stressed life that they can't fall asleep. And here, let me give you an example. If you're gonna go for a run, what has to happen to your heart rate? Increase. Everybody knows that. Three points. Three points. You're stacking them up.

I am so fun.

If you have to go to sleep, what has to happen to your heart rate?

Yeah, it had better start to come down.

Like it has to, right? So increase, what nervous system controls that? Your survival nervous system. And then sleep is the opposite. It's your heart rate needs to let go. So people don't have a sleep issue. They have a their their nervous system is stuck in survival and they can't let go. So their heart is the number one determination, determining factor of if somebody's gonna be able to sleep or not.

It's so funny. My last show was like all about my wife. She wasn't here. Like every one of her problems were about with this. Here we are again. This is my wife, right? You know my wife. Everybody has a wild nut, man. No wonder she wakes up all the time. Yeah. So it's a nervous system problem, right? So you're carrying your stress through your day into your evening, no matter what. There's sympathetic, parasympathetic. When we go to sleep, you said your heart rate has to come down.

Yeah. So every time I find myself not being able to sleep, I'm thinking about doctor sleep like shit. It's what you, it's it's how you destroy my sleep, right? So what is that? What see, that's an emotion. And emotions drive reactions to the nervous system. So emotions, anger, humiliation, right? Anger, stress. So that drives sympathetic, those are sympathetic dominant emotions. Well, what are parasympathetic emotions? Love, prayer, spirituality.

That's why I say gratitude. You go to before bed, you think about your day, what you're grateful for, right?

Right. So that's practice of stimulating the parasympathetic nervous system. Because your nervous system follows emotion.

So that's what about what about I don't have my phone. What about scrolling and like does that help?

We're in eight seconds. I think I think the uh attention span is now down to eight seconds. Okay, Marilyn, my wife, a scroller before bed. Because you're staying stimulated. But if you have the ability to be able to shut off that stimulation and turn on the parasympathetic nervous system or that thrive nervous system and shut off and let go, you can stay stimulated right up until bed, but most people are locked.

And every one of us have that ability, and that's part of what you teach.

Where we have a we were born to sleep. Poor sleep is a learned sympathetic dominant state, and it's a structural state. So, what I'm an expert in, I'm a neurostructural specialist. That's being able to look at people and realize that your posture is a product between your battle between gravity and your neurology. So your neurology holds you up because it innervates the muscles.

Yeah. Yeah. Okay. So evaluating someone's posture, you're evaluating their health stress, their nerve system, and ultimately their sleep. Right. So, all right. We started this by saying the position, right? A lot of what you teach is about that structural correction, that postural correction that can happen when you're in bed, literally.

You do. And there's a reason. I'm gonna tell you that. But but positioning is step two. There's a step before.

We'll get to my answer.

Yeah, we will. Okay. We're gonna stay tuned.

I'm fair with that because you because I want you to teach what I just said.

Yeah.

Because this is important, right? We can we can correct our posture because you already said that is our posture. When you look at people, that's a reflection of how wound up they are, their sleep problems, right? We started this show by saying your bad sleep problem is a symptom. Well, you're saying it's a symptom of this nerve system that's twisted up, and you look at someone, you just looked at someone and said, Man, he's got blah-blah-blah blah, right?

No, I'm saying I hate it like when I watch the football games. I'm Jerome Bennett, and you know, the guy's like this and he's twisted. I see that sounds it's so bad, right? Yeah, I see it.

I walk behind people and their feet are like this, and I'm like, well, they're gonna have hip problems, knee problems, and it forces the head forward. No wonder their head's a mile before, you know, enters the room before five minutes before that because their feet are like this. Yeah.

So when you ask a question like that, right, I already know the answer to it, but it's because we didn't go to step one.

Okay.

All right. So let's Step one. Step one. Step one first, what you want to do is you wanna you you can't improve what you don't track, right? So you want to get some sort of, you know, Fitbit monitor, stop monitoring your heart.

And what you're gonna You actually just maybe it's not out yet, but you create you've I did, yeah. Yeah, you you've I don't say created the ring. You teamed up with someone who put all of your knowledge into the ring. Okay.

So we created a tracker. Only the real most of your sleep scores, sleep numbers are all algorithms, right? But what's the most accurate data out there? Temperature, temperature, in oxygen saturation, right? So that's the that's the data that I teach my clients to use. So we want to know what's happening to your heart. I want to know right when you remember, we just we talked about it.

You lost everyone there.

You can do it through set.

Okay, right?

Very good. So to give you, you know, uh some background with me, my I I was in a tragic experience. One of my best friends had tragically died right in front of me. And I was giving him CPR, and the quad that landed on him started the the the the quad was still going, and the ex the exhaust kept blowing at me. So every time I smell exhaust, creates a reaction. I always think about that instance because we are like when you think about cinnamon, nutmeg. You think about the holidays, right?

During the day. Yeah, watch that.

Yes. So you do it when you're in control. You can either be in control of running, right, which raises your heart rate, or what you do is you take a reading and you get a heart rate.

Okay.

Then you put yourself through a five-minute breathing technique. If you can consciously during the day drop your heart rate by 10 points, do that one activity every day for 30 days and put a scent under your nose. I don't care what the scent is. It can be lavender, it can be lemon, but we're triggering their heart rate to drop when we smell that scent.

So then you can just smell the scent and the heart rate drops. Opposite of what happened to you.

Yes, exactly. And that's the first step we call rewiring calm because the subconscious need for sleep is safety. And that's why people can't sleep on their back.

That's why I I like a pillow. Yes. Yeah.

Because the body, and we'll we'll get there, the body doesn't know the difference between pressure and positioning. So pressure is what creates safety.

So when when we first do that, you know, that one month of to put a cap on that, because that's why you say people like to fall asleep on their side, like me, because it's security. It's like you know, utero thing.

Yeah, what do you do when a baby's crying?

Yeah.

Swaddle them. Pressure.

Right. But you're saying if you can put pressure, the body gets what it wants. Yes. Security. Yeah. And stay on the back.

So what we do is we rewire the nervous system to be able to get a scent to be able to drop your heart rate.

Okay.

Then we take that scent, once you're able to drop it with just the scent, then we put it on your pillow, you know, we put it on your chest, under your nose. So now you know, now you're that's you're you're calming your nervous system. You're slowing your heart rate. And you can also slow your heart rate by using your.

And by the way, because people are like taking notes like crazy, you you have all this, you have this training program. Tell them where they can get it so they don't have to freak out thinking they have to write a yeah.

You can go to uh drsleepright.com and um we we have a protocol. It's called the Way Better Sleep Blueprint. It's a systematic approach to being being able to rewire your nervous system so that you can sleep. Because I do not believe you have a sleep problem because we were born to sleep. We have nervous systems that are stuck in survival and we are not able to let go.

That is an absolute fact. I mean, and I there's toxic reasons because you know I deal with very toxic people, and that puts them in cellular danger response, it puts them in that survival mode, right? And you know, all of a sudden, like I could sleep again once I got some of the toxins out of my brain, and my body was like, oh, okay, I'm not gonna die, right? Um, but you're right. I most people, their body's stuck in that, and it's so easy to retrain it out.

And you brought up a good point, uh, doc. Stimulants, right? People can drink a cup of coffee and go to sleep. But are they getting good, deep quality sleep?

People drink a bunch of alcohol and just think they're sleeping better. Right. But if they're measuring it, they their heart rate's way up, their heart rate variability is down, they don't even enter deep sleep. Right. But alcohol put them to sleep.

Right. And that's and that's the thing. So, so like I said, you can't sleep yourself to better health, but you can health your way to better sleep. Sleep is a byproduct of good health, right? So people try to go to bed and work on their sleep. They take these supplements and they're trying to go sleep, sleep, sleep, sleep, sleep. And I've worked with thousands of people, you know, across the globe on sleep. And I don't even talk about sleep.

By the way, obesity is a symptom too, right? It's like staying lean is just uh it's just a symptom of being healthy. You know, it's like that's it, right? Being overweight, not being able to lose it, that's a symptom of being unhealthy. And same with sleep.

Yeah. And then, and if you get bad sleep, you're gonna slow your metabolism. Then it's perpetual. Everything gets affected. Yeah. And it's not the length of time, it's the quality of sleep that you're getting.

This is true. Okay, so it's dark here at five o'clock now, right? I hate it, by the way. Anyways, um, but this is what's happened to me. Okay, so Marile and I are like now going to bed at nine o'clock. Okay. I'm up. I was up at 4 a.m. And when I get up at 4 a.m., it's like a bad thing for me because it triggers back when I was sick, right? It's like when I would like wake up at 4 a.m. couldn't be out of sleep, but I was going to bed at like 11, 12, who knows?

Yeah. So the the biggest thing is consistency. So the first thing that we do, and those are all sleep things. So within our way better sleep protocol, we talk about setup, and then we talk about sleep. Most people don't even have a sleep problem, they have a setup issue. So we talk about rewiring.

Is that step two?

So step two now is setup.

Okay, step one.

Yeah, step one is uh is understand rewiring calm. So be able to re retrain scent training, retrain your nervous system to calm down when exposed to a scent. That's step one.

And I didn't know step two, but I brought you right into the step two, here we're clever.

So step two now, in step two is really our cornerstone. It's the pinnacle. The setup. It's the setup. It is so important to get the setup right. This is like getting an iPhone, getting it all charged, and hooking it all up, but never plugging it in. Right? You it's just it. Never charges correctly, or keeping the tape on. And you know, it's i if you don't get the setup correct, your body's not plugging in.

I don't know if that's a great example. Let's think of a better one.

All right, we'll think of a I'll give you by the end of the show think of a better one. All right. All right, all right. The setup has three steps. There's three things at play when your body is going to sleep. Three different needs the body needs to fill. First need is the need of the body. Second is the need.

The first need is the need of the body.

Yeah, what the body wants.

Okay. I'm sorry. We need to reword that too.

Okay. All right. What the body wants.

I'm listening.

I'm learning. Yeah. I call it the triune of sleep. It's the body, subconscious brain, and conscious brain. Okay. Okay. The first thing that people, when they go to sleep, what they think about is sleep. So they think about comfort. They think about curling up in a ball and just feeling safe. But that's a subconscious.

Wait, do you really think about your subconscious things? Your subconscious brain.

Yeah. Your conscious brain is being told by the subconscious that this is comfortable, that's this is safe. But the it's it's not at all. It's yeah. So this is what's going on. The body wants alignment. So the first thing that we need to think about is putting the body in a position where your body weight is distributed over the greatest surface area, and that your curve in your neck is supported, and the weight of your head is off of the back of a pillow, so it's unsupported.

Okay, so that can only happen on your back.

It can only happen on your back.

Surface area, obviously. I'm well, you could lay in your stomach, but then the second part's gonna get you. The head's gonna be like this. Stomach is a disaster. Yeah, exactly.

And people say, no way, I've read all I'll snore like that. Listen, we can come, we can, those are only barriers to entry.

We'll get to those when we get to them because those are barriers to entry.

But yeah, because if the pain of change is greater than the perceived benefit, everybody will just remain the same.

Okay, so the we get it. The surface area, and that makes sense because you're gonna have less pressure points on the most surface area. Makes sense, right? Makes sense, right? Okay, now the the neck and extension part, explain that.

Yeah. So anytime you so a pillow defined is a support for your head. And we know anytime you support something in the body, ultimate support gets weaker often.

It gets weaker. I mean, support, there's a purpose for it.

Yeah, yeah, yeah. But if you support something, you're gonna weaken it over a long period of time. So you do not want the head supported on your back because what you're gonna do is close down the airway and you're gonna destroy the structure of the cervical spine.

Well, especially, I mean, when when people, their pillows are so high that it's forcing the head forward, exact opposite of what you're doing all day on a computer. And you see these people all these people walking around with anterior head, which I can tell you causes something called tethering, stretches the spinal cord, causes neurological disrupt.

And vagus nerve problems.

Yeah, major issues. Affects digestion, affects your nerve system, create anxiety.

Anyways, bad and prevents your bot your heart rate ability to drop because then you're under a tone of sympathetic load. So what happens is the structure is what affects the function. So what you do is you put that pillow, think about a rolled up towel or a pillow on its edge, or a neck nest, which is what we created. You know, something like that.

These are part of the furniture, but uh that would be really good. That would be kind of good though.

You get that over your back of your neck and you get that neck arch back. And I know what you're saying. Wait, wait, wait. Your subconscious brain saying, I can never sleep like that. My doctor told me not to sleep like that because it's going to cause Alzheimer's.

70% of our audience just said that. So I'm glad you addressed it. Exactly. Saved me the breath.

That research study was done in 2015, and it was based on lymphatic drainage, drainage around the brain, drainage, you know, through the lymph system, and it was done on rats.

And the I think I think rats sleep on their stomach.

They sleep on their side in a weird position.

Yeah, I know. I think they just go like this.

And I can't even, and there's a significant statement in that study that says, even though this was done on rats, we're going to make the assumption that it's right for humans. And I can't even I they people in a research study, it's not what you're researching, it's what you're choosing to ignore, is really what drives me crazy a lot of times. So when you put your body into an aligned position, the trick is to be able to fall asleep like that. It's not to sleep like that your entire night.

Yeah, because it's never gonna happen.

Right? Well, it it it it does. For you, it does. I know, yeah. You can put a glass of water on my chest and I'll wake up and it will still be there. I don't toss and turn.

Didn't Joe Merculla challenge you to this one time? There was a little thing, yeah.

That you put on to see how many times you've broken my collarbone. Yeah.

Right. Uh-huh.

And and he sent me this bone stimulator. And he's like, Well, you you gotta put these things on, but you're gonna have to put them on, but you're gonna have to tape them because when you move, uh, they're gonna they're gonna fall off. I'm like, Joe, I don't move. Yeah. He goes, Oh, yeah, yeah. Oh, yeah, yeah, yeah, yeah, yeah. Whatever. So I'm like, all right. So I I I took a video of me sleeping, and that thing stayed on me the entire time-lapse photography. Never moved.

That's incredible. I that that thing would be flying. I'd find it over on the other side of the room.

It's, you know, and I tell people, they're like, oh yeah, I sleep on my right side. Listen, I've reviewed 30,000 x-rays, over 30,000 x-rays. You all have destroyed structures of your cervical spine. That's happening because of your sleeping position. Your shoulder problem, because you're a side sleeper. Your hip problem, because you're a side sleeper. So I tell you to do the two-hour test.

He's rough on us, right? I know I'm so bad.

So the two hour test. This is what I want you to do.

Mr. stays on his back all night. All right. You think you're better than us?

So what you're doing right now, he's trying to get me into an emotion so I don't sleep tonight. You think he's better than us. Do the two-hour test. I see it. Watch the two, watch a movie in the position that you fall asleep on and tell me you're a side sleeper. Okay. You're not. You're an all-over-the-place sleeper.

Damn, I need to help you. I am. I'm helpless.

And now we're good.

No, but you're going to make a really important point because the point is, is that I think in your earlier immature days, you would say, stay on your back like me all night, and you realize that it, you know, and you realize that it didn't have to be all night. No. If if you always say, you say, just give me 20 minutes or whatever it is, you know, on your back starting, and you can transform your alignment.

Yeah. So all we do is we set the body up in alignment. And then I have people take this is brilliant. We've talked about this, an animal sleep avatar test.

I love it. Oh, can they take it?

They can, yeah. Yeah. Dr. SleepRight.com, take your avatar test. You either sleep like a gorilla, an armadillo, or an ostrich. That's cool. Right? And what we're doing is where it's basically the degree of safety that your subconscious, because the subconscious need for sleep is safety. So put the body into alignment, then create safety for the subconscious brain. Don't create don't create safety to begin with. Put the body in alignment. And remember that safety is created by pressure.

Especially sometimes when you think about like, oh my gosh, tomorrow I have to. Right. Oh God. All right.

Yeah, because you can't think yourself to sleep.

You know, he taught me something that was transformative for me. When you think forward, like I just said, when I'm thinking about what would I have to do tomorrow, and you start projecting, worst thing ever, going to sleep. And when you wake up in the middle of the night. If you wake up in the middle of the night, if you start thinking forward, you're not falling back to sleep. And he'll tell you why, because it's a part of your brain, the frontal cortex that you think forward with.

You've stepped ahead again. That's step three. Dang it. Yeah, I know. This is a setup. Yeah, exactly. Shutting down the conscious brain. Let's go through the steps.

But he did it worked. But it was a point, though, in step two, because why was I making the point?

So because it's something one thing I taught you ever. Yeah.

That was the one thing. That wasn't, I wasn't being a wise guy. It was really a point. It was a something about the setup that I said, don't ever think forward. I don't know. Anyways, go ahead.

So basically, we rewired. Now we're the setup, right? The setup is the three things. Put the body in alignment, okay, create safety for the subconscious brain. The subconscious brain doesn't know the difference between pressure and position. So what you do and in is you take the pressure profile of sleeping on your side, and then you put a pillow on your chest. You put a blanket on the side of your face.

You never told me this.

Because you never followed the protocol. This is the problem. People, you all right. You've got three options. Do nothing, which is what most people do. Right. All right, forget it. Go ahead, we're good.

I know I'm learning. I want to know. I'm gonna I'm gonna do this.

Right.

Yeah, because I can do it. I do it when I nap, right? So but the little blanket on there, uh, you didn't tell me that.

It doesn't even need to be a towel, it could be just uh just a towel, right? So when you when you look at like something like this, right? Or get a pillow that wraps around your neck and then and then put a towel on the side of your face. So then you have that pressure profile. Get it, get it, get a blanket, put it on the side of your shoulder, right? Get the same pressure profile that the subconscious brain is used to.

You know what? I actually do love that. Like, so I have a longer pillow and I love putting it on my side. Right. Yeah. And then I like, I just again I put my like arm up on it, and it's probably doing what you're saying, whereas my body feels that comfort and thinks it's on its side.

Exactly. Yeah, got it. So once you take that avatar test, it will be able to tell you, like the gorillas, they're just gonna, they're gonna be like, those are the ones that are like, yeah, I can sleep on my back. Oh my God, I I I took a recommendation. Now I'm sleeping on my back the first night you told me. Yeah. Most people, so of the avatars, we've had tens of thousands of people take them. 10% are gorillas. 80% of people are armadillos.

Yeah.

Right? And then the uh, and then the last thing.

The other 25 think they don't.

Yes. Yeah, that's true, right? Yeah, they they what what position? Oh, I love my right side. I stay at my side all night long. Do the two-hour test, watch a movie in the position you think you sleep in for two hours and tell me if you don't move. Yeah. Oh no, I move. I'm Lincoln. Yeah, that's the point. So, all right. So then the last thing the body, the subconscious brain, now the conscious brain.

This is all the setup.

This is a this is a setup. Now the conscious brain is about letting go. This is what most people have a tough time with. This is what where we talk about you cannot think yourself to sleep, but you can remember yourself to sleep. The setup has three things. Oh, yeah. It's the sub the alignment, right? The body.

Yep.

Sub need for the subconscious brain, which is safety. Yep, safety. And then the third is this is the conscious brain. We need to teach it to let go.

Okay. Conscious brain. Because the conscious brain That's what we think conscious means what you're thinking about.

Yes, the conscious brain.

Maybe that's why I said don't think with your your forward. Don't think what you have to do tomorrow.

Yes, because it's conscious, it's the prefrontal cortex. So so you have the the conscious, the the subconscious, and then the body. Okay. That's the that's the blueprint. And the the toughest thing that people can't do is let go. And that is what sleep is all about. It's about letting go. And as you pointed out earlier, I was immature in my my my previous days, and I've matured. So I I thank you for saying that.

I'm lost. What do you mean by that?

Okay, so let's say I go for a walk in the woods, or I go for a mountain bike ride, right? I go if I'm going around the park and I uh tonight I want if I do that today and I try to think about it tonight, and it wasn't it, it wasn't, I didn't sleep on it once.

Yeah, so you need 24 hours to make it a pass. You need a sleep cycle. Yeah, why don't you just say that? Yeah.

I thought I did, but maybe I didn't. So um so you create a sleep memory today and you put yourself to sleep on that uh tomorrow night.

So me going all the way back in my childhood, is that legal? It's great. It's the best.

The further you go back, if you have a see, if you don't have a traumatic childhood that causes stress and anxiety and anxiousness.

Then just do what you're saying. Yes. Think about three days ago or a day ago. Yes. Got it.

Yeah, because we we work with so many people and and they are trying to do everything that they can to forget the past.

I got you. But the pleasant walk in the woods a day ago, that's easy. Yes. Okay. And then once now you're starting to actually make sense.

He just needed my help. This is this is his guidance. Thank you again, Dr. Pampa, for your guidance. So, yeah, so that's uh so you create that sleep memory, and then you put yourself to sleep on that memory. And once you put yourself to sleep on that memory once, do it every single night for the next month and you'll go to sleep.

It's the smell thing again.

It's the same thing. Yeah, it's like your brain loves consistency.

Got it. And that's why I always do the house thing because I learned it worked. Right. Yeah.

And when you wake up at four o'clock in the morning, I'm gonna teach you something, Dr. Pump. This is a battle. It's it's a very addictive time to think.

But I only wake up at four o'clock in the morning when I go to bed at dang nine o'clock.

It's like a punishment.

This is for I told my wife, I'm like, I'm done going to bed at nine o'clock. I'm so sick of being up when it's dark out.

For the people that wake up in the middle of the night and they just find themselves thinking, right? Um, you want to be able to get go right.

Don't even start thinking because when you wake up I mean when someone tells you to stop thinking, like, come on.

Well, no, you can be in control of one or two things, thinking and remembering. So start remembering. Got it.

Yeah. So you have to replace it with something. Yeah, you have to, or you'll think. So because the moment you start thinking, immediately switch it to remembering. Immediately. We can do that. Yeah, we could. Yeah, it's starting to make sense. All right, that's good.

Good. And that's that's the that's the setup, right? Okay. So we went through rewiring the nervous system. Then we went through the the um the way better sleep blueprint, which is aligning the body, creating subconscious uh safety for the subconscious, and then teaching the conscious brain how to let go. Got it. That's where most people are stuck because people can't let go.

And that goes into step three.

Yes. So step step three is when all of the previous step two doesn't work. So step three. Okay, that makes no sense. No, here we go. Okay, wait, hold on. I'm only kidding. I'm joking. Really? Okay, uh, you're kidding.

So no, step three step three is um because if step three is only then I don't like that. And I don't like it being called step three.

Step three is is the five core elements of sleep. Right? So the first two the first two steps are the setup. What I want people to do is just get the setup right. Because when you have to stop working on step three, this is where it takes a lot of work. Because most people, like I said, they do not have sleep issues, they have setup issues. So if we can just teach people those first two steps, it's going to help 80% of the people out there.

I don't feel we should call step three something, but step three. I feel like it should be like another name.

Yeah, let's let what can what can we call it?

You'll get the answer. You know, it it needs to be like something more special.

Yeah, step three, step three is balancing the uh five core elements of sleep. But there's, you know, nervous system retraining, there's fixing your structure. Because the reason why, so the way better sleep is awakening, and the WAY stands for awakening the full potential of a well-rested, aligned you. The in you and I both know how important the structure is, right? How important like, but they have no idea of the depth that that structure goes in their own health and well-being.

I agree, yeah.

Right. And that's why um that's why what we do is we take people through the five core elements first, then we put people through our lifestyle roadmap to be able to work them through all of the five core elements. And once you start to see how everything is, and it's not just about what you need to do, I'm about why you need to do it. Right. So I do not like giving people, I'm not the quick fix guy. I'm not the here's a supplement, even though I have a pillow.

Yeah, dude, that's like me and detox, right? That's like, don't tell me you just detoxed on the 10 day cleanse.

It's like remember we I did that. I'm like, he's like, I remember what how long did we mean? How long ago? Long time ago. He goes, Oh, you're toxic. I'm not toxic. You're toxic. I'm like, I'm gonna go do my old chlorella, chlorella cleanse. Oh yeah. Here we go. I'm sick. I'm my digestive system.

I I recirculating, redistributing toxins. Yeah, this is what people do.

Right. But yeah, same with your thing, right?

It's the quick fix.

Yeah, when people, when people come to me and they're like, oh, I don't sleep, they're like, Oh, can I buy you a pillow? Yeah, yeah. I don't you hate that?

Oh right, people say, yeah, could you send me your detox? I'm like, send me your my detox. Like 20 years of teaching is like send me my detox. Like they want me to send a bottle, right?

It's like, you know, I'm like, they're like, oh my god, I want your ring. Yeah. What's the ring gonna tell you? Oh, it's gonna tell me how am I sleeping?

I then what do you do about it? Don't you hate when like you're at dinner with someone and They just say, yeah, so I don't say, could you tell me what I need to do to sleep, you know, to sleep right, to sleep better? It's like, you don't even know where to start, right? It's like, oh my gosh. Like, yeah, this is a whole thing, right?

It's a whole way better sleep retreat because I need to take people like you out of their busy days, put them into the mountains, yeah, and sit them down and say, guys, let's start to rewire some stuff.

That's so fun. I should really come and teach something and just experience it. We'll take them through that again. I'll take them through the detox and bastard. Yeah. You take them through that. Like that, that is I everyone out there's going, yes, let's do this. Let's do this.

On Lake Winnipesaki, it's going to be unbelievable. It's going to be, it's it's going to be a it's going to be a blast. But that's what it is, right? It it gets so when we're talking about sleep, I think for the for the subject of the podcast, right? I want people just to start working on the setup, right? Start working on let's rewire that central nervous system.

I think that's good because you just said, like, because everyone can do that, right? You said these two things, right? I don't think step three should be step three. That's another subject. I think it's I think it should be what it's called, the five core elements of sleep. That's what it should be called. And you even said you start with that. I don't even understand that. Okay, but these first two things is where everyone can start right now and needs to start.

Yeah, because then you then you look and you're like, all right, well, you know, I'm having nightmares uh when I sleep on my back. So now all the objections come up, right? Because when people fall backwards, sometimes they're gonna And that's what I wanted to go next.

So you read my mind on that. So, you know, I want them to know up front what's gonna, you know, the the problems they may face because they're gonna bail otherwise, right? You know, so like one of my last guests, right? He was talking about nose breathing while exercise. I'm like, oh yeah, I tried that. Uh, you know, no problem breathing through my nose, riding my bike, running my as soon as I hit the first big hill, I'm like, that doesn't work. Never did it again.

Yeah, so so we we've been doing this for a long time now. And started, you know, we start to get up these objections. Doc, why is this happening? Why is this happening? Why is this happening? This is where the five core elements of sleep were built from. So it's most people have after rev after reviewing 30,000 x-rays, they have a loss of what curve? Cervical curve. Cervical curve, which puts their head into I think I got like five points, but which we missed a few.

I mean, granted, it's a lot of it's bone breakdown too, but it will and and because these are all things that we build in.

And you are correct, it's it's it's adaptation to lack of intersegmental lack of movement. So what ends up happening is as the head comes forward, you're constricted in the forward plane, and most people just see that you know, gravity works in the vertical plane. So when they go to Wait, wait, wait, you said something there. You're restricted in the vertical in the So you're vertical and horizontal.

Okay.

And nobody's ever looked at this. So when you are so constricted in this plane, we we do we we create a Well, you keep saying restricted in the plane.

What does that mean?

Oh, they they they're falling forward, they're walking forward. Uh they're they're when you look at when you put somebody on uh uh balance test, they're always falling forward. They do have no, they have no um posterior plane balance.

We have to think of another word for restricted in the plane. So that doesn't do that, Justin. There's if you're gonna have to rewatch this. So you what you're saying is is so when you're in that p position, your balance is always on your toes.

Okay, which is why people get plantar fasciitis, why people get knee problems.

Yeah, now you're now they're listening.

So you're when you're forward in your posture due to forward head position, and then you go on your back and you try to get the neck into extension, that is unsafe for the subconscious brain. Because you're forward all day. Because you're forward all day. Because the the brain's starting to make sense. The brain does not want to be backwards. So we have to work on their balance. That's why we created Mind Wobble. It's the first interactive wobble board that works with patients' balance.

People should work on balance anyway. I don't know if you saw my Instagram video, but it was a test that I gave them to test the age of the brain. Very accurate, by the way. More accurate than literally any test you could test to see how old your brain is. Stand on one leg with your eyes closed. And it's if you're basically five seconds, you're 65 or older. If you can't do at least five seconds, you're heading towards dementia.

And when you look at their forward head posture, so we're linking forward head posture to lack of cognitive functioning. That's a point I'm making for you. Um Yeah, with uh yeah, it's it's so balance is so tied into sleep. Yeah.

And nobody's so tied into aging and aging and nobody's connected to it. In your brain, I mean it's uh remarkable. Um yeah, so we won't stand Peter up and do the test. Um that would be really bad because I think he's he'd be too nervous. But anyway. Anyway, so so this is good though, because you're right. So the the the balance that you train people on is more back in the board. Yeah, because that makes sense.

And if you don't have a wobble board, because some people can't even get on my board, we have five interchangeable bases. So I just have people go to the wall and get on their heels and try to balance on your heels with your body straight up, right? And in just that alone is a good exercise to be able to start lifting your start retraining the brain to be able to get that head posture upright.

Yeah, really, really important. And by the way, I mean again, bringing this kind of full circle, this is putting that little bit of time in, falling asleep on the back, is going to change that anterior head posture, which is obviously going to have a huge effect on the whole entire nerve system.

Entire nervous system. And then it's so we put the neck into extension. If that's causing nightmares or people gasp in their breath, then we start working on their balance. But another thing is airway. Airway is a is a big thing. Big thing. When when people fall asleep on their back, they either snore, sleep apnea gets worse. So that there are different ways to manage the airway. Everybody's different because sleep apnea is still a nervous system issue.

Hands are moving. Yeah, that means you're talking, actually. So you're talking, you're just talking in your sleep. In my sleep. Oh. Sometimes your wife probably hears you. But uh, anyways, yeah. So I want to say something about the airway thing, right? I've I've had many dentists' um experts in airway on on this podcast. And that airway thing is a big issue. I mean, infection in the teeth drive inflammation and shut down airway, and people have hidden infection. You need a cone beam.

It does, and you can see that in oxygen saturation, right? And uh really, really accurate uh readings uh with these rings. Yeah. And and one of the major things with sleep, right? We talked about the heart rate. So there are there are three vitals that I want people to monitor.

Did you say hot rate?

Heart rate. We're translating it. We have translation. Yeah, it's heart.

Yeah.

There's um body core temperature, heart rate. That was better. And then r I tried harder. Yeah, okay. And then uh respiratory, right? Because your heart rate follows your respiratory rate. So if you can slow down your heart rate, focus on the exhale and the hold of your breath. Not box breathing where it's where it's, I don't know, 3, 3, 3, 3, or 4, 4, 4, 4. You fall asleep on the exhale and hold of your breath.

Yeah, it should start to go down.

Should drop. This is huge because what ends up happening is people eat too late. They have things that stimulate, that keep their heart rate too high. And if your core temperature doesn't drop within the first third of your sleep cycle, where you're supposed to get your deep restorative sleep, you don't get it, you don't get it.

And then you're this is that's this is a fact. I've read all this and it's so true.

And then people wake up, they're exhausted, they they think they're doing all the right things, they're taking all the right supplements, they're taking the melatonin. But if you're not dropping your core temperature and looking at that heart rate, you're not getting that deep restorative sleep.

I tell you, I did a podcast with uh Dr. John Dillard. You should you should check it out. Everyone should. Uh he talks about this breathing technique that he's taught some of the top athletes in the world. And I mean, it it's it's so easy, five minutes, but he's saying everything you just said. It'll just absolutely transform that parasympathetic state. And uh remarkable, he's trained a lot of these, you know, people that hold their breath and 12 minutes underwater. Yeah, yeah.

Everything. We'll go we'll go over a few more. Everything. So well, there's there's so many things, right? So it's complicated. That's why we we have that, but pain, right?

I that's what I want. I was gonna bring it up, but I knew you would. So my back hurts.

Back hurts. Really important because you have to understand what good pain is and bad pain. When you lie down on a floor, on a flat floor, right? I have people that can sleep in their soft American beds and they love them, but then they go to Europe and they're dying, right? They can't sleep in those beds because those beds are a lot harder, right? So when you fall, when you lie down on a let's say a floor, what happened what happens to the arch of your back?

Re-establish.

Re-establish.

Yeah. Uh yeah, that that makes sense. Yeah. So it's like barefoot walking, the same thing with the arch. Right, exactly. So then your advice would be to it's kind of like that support thing, by the way, right? You know what I'm saying? It's like you know, the the soft bed. You might look, oh, and look how supportive it is, but really it's weakening you. Anytime you support, you weaken long term.

So your your advice would be then toughen up, big guy. My advice is only, Dr. Pomper, you know this, and I know this, fall asleep in the position and then let go. Let the body and the subconscious brain control.

Yeah, so what you're saying is you you might wake up 20 minutes later and go, oh, I'm stiff. You're saying, okay, go ahead, roll on your side. The body's automatically going on. Yeah, it's gonna automatically roll, hopefully. Um, and then like I said, but what you're saying is it'll extend and you might end up two hours on your back before you know it.

The lifestyle habit is not to control sleep all night long, it's to fall asleep and get the setup correctly so that the body, you're giving the body the best chance for sleep and success. Because if you are starting with the need of the conscious brain to feel safe in this in this contorted position, you're already setting yourself up for failure. You cannot improve sleep in the position that's destroying the structure.

Pitfall number three. Right.

We started with that, right? Poor sleep. It's it's no, no, okay.

But what what other problems with back pain, right? We're I'm calling them pitfalls. I don't even know what to call them. But anyways, what other problem might they?

All right, so nightmares, back pain, we taught, yep, um, core temperature running too high. So a lot of times when when you uh are not using your covers correctly, um, you should always have your hands and your feet out of the covers when you sleep.

Ah, that's another big tip. Yeah. I hate that.

Uh, everybody does. You want to know why? Because you want to be all in that womb, right? It's a it's a C it's just it's a safety thing. Oh my gosh. If you uncover my feet, I okay.

This is dang. Hold on. This is problem number one. I can't fall asleep. Oh my god. We're like we're we're ignoring the obvious here. It's like back pain, this, that, other insecurity. It's like, I can't fall asleep on my back, Peter. I know. No, I'm saying that's gonna be a good fall here.

I'm gonna hold you. Okay.

So but that you're gonna say if you do the setup correctly, if you do all that, you will fall asleep on your back.

When you say can't, that is what screws everything up. That's the conscious brain saying it can't. I can't. It's allowed to hit me.

Yeah, because you're not allowed to say can't. I can't be able to do that. I won't.

There's no way. My doctor told me these are all emotions that are driven by the big lie that the sleep industry's selling us. Yeah. That you can find a solution in a product, a pill. You can't. It's the body loves consistency, it wants alignment, it wants its body weight distributed over the greater surface area. It the fact is the heart rate needs to drop, the body's core temperature needs to drop.

So, all right, no, is there any other things that people are gonna complain about?

They're gonna complain about everything. That's what I should have called it at the beginning.

It's complaints.

That's what they are. Let's call them what they are. Complaints. I take melatonin and nightmare, nightmare.

Okay, yeah, you know what? Okay, this is gonna be fun now, right? So melatonin, good or bad? For what and when? People are like, this is gonna be fun now. This has been fun. All right, here we go.

Yeah, okay. If you get the neurology correct, you don't need melatonin on a regular basis because the problem isn't lack of melatonin.

You said something on a regular basis because I love melatonin when I go out of time zone. This is what I was just gonna say.

I love melatonin, hit and miss. Yeah. So anytime you support the body once in a while, short term, I am so good with it, right? It's true. If you do anything long term, you're causing dysfunction, and that dysfunction hasn't even been researched yet. I don't care what it is, right? Because we don't have health issues, we have adapt adaptation issues. And and so everything when you look at what somebody has, you just back in the lifestyle adaptation that caused the problem, right?

Yeah, that's my big thing with all these biohacks, people doing, you know, too much red light, too much cold, too much hot, too much everything. If you don't adapt to that hormetic stress, it becomes a negative. And everyone seems to do more and not listen to their body. Okay, so the melatonin question, what what else do people use? Um magnesium. Yeah, magnesium.

Magnesium, I'm not so magnesium is different, right? Because magnesium is supportive in nature, but there's a million benefits from it. Can help people calm.

And people magnesium is lacking in the soil. Yeah. Right. So there you to your point, it's gonna be supportive in a lot of other areas. If it helps with your sleep, great.

Yeah, GABA. I don't mind GABA.

GABA five HTP, it's kind of the same pathway. Same pathway.

Serotonin, which helps melatonin.

Chemomile, things like chemomile tea. Those are very supportive. Well, that that goes with your philosophy. Right. Yeah. So I I I can see all that being.

So when somebody asks me uh within my my group and they're like, how does, you know, should I take this? What am I doing? I said, This is all you do. Put your ring on, take your heart rate, take your supplement, and then see what that's doing to be heart rate.

That's yeah, because everything's different for everybody, right? I mean, some people could take chamomile and literally get a faster heart rate for whatever reason. They could be have an allergy to it or something.

And some people smell lavender in their heart rate elevates. Yeah. Right? So everything is uh individual, but what you do is you monitor your own vitals, the ones that are the most accurate, heart rate, core temperature, and you go back to basics because the more the the internet doesn't have too little information. You can find anything out there. There is too much information, and you want to leverage your resources and trust your trusted resources and just use them as your guide.

You want to watch Peter and I get into a fight here? Want to watch a debate happen?

Watch this. Watch this. If you haven't noticed already, Dan wants to be back in the womb.

Cut.

He sleeps with the Bubba and probably a stuffed animal. And probably real animals. I do sleep with a knee pill.

And then it's like the chap. See when I'm on my back, it's here.

I go on my side, it's like I got this figured out. Now you taught me this. Yeah.

My daughter will kill me for telling her, but she brought a stuffed animal to college.

Yeah.

Right? Because it doesn't matter what makes you feel safe. Now, let's talk about your pets.

You have two daughters. So the one that it's like, that's my sister.

That was my sister. So Dan's dogs make him feel safe. But what happens to two things.

Oh, he took my excuse.

Oh, yeah, it does. Oh yeah. But first thing, the dogs, they move all night long. So he moves all night long. I don't even know the cat moves. It'll be okay. You don't know that my mother. My wife goes, Did you know the cat was in the bed last night? No. I shouldn't because the cat doesn't sleep on my side. Yeah. He doesn't know my dog move. So the dog moves all night long. But the dog is a heater. And yes, but whoever's sleeping in the bed next to you is a heater.

I never was gonna say, There goes my wife now. My wife moves all my wife moves more than the dogs. So now you're saying dogs and wife have to go.

Not under the same covers. So what should happen is you Ah, no, no, no.

So you're saying me and my wife shouldn't be under the same covers now. I can't even cuddle my wife. You can.

You can do whatever you need. You shouldn't have to be able to do that. I don't like them by anyone. You should do that in awake time. You shouldn't do that in sleep sanctuary time. Right? So awake time, you do, you and your wife do whatever you want in the bed, right? Cuddle as long as you can.

By the way, this man claims to be everything in the bed. You claim to be the expert, everything in the bed.

I everything in the bed. I want to be I only want to sleep with people for the first 10 minutes and then I'm out, right? Because I'm only putting you to bed the correct way. Then your body is going to allow you to sleep. No, no, no.

You make the claim. You're not going to win it. You make the get out of the claim. Yeah, no, you're not. You make the claim that you you want to own everything in the bed. Like you want to be the expert, everything that happens in the bed. You've made this claim. I'm gonna my team put up a video of him claiming that.

These are probably when that you know what the what the Doctor Sleepwright shit stuff came up. Was it that night, too, that I made that claim? Yeah, probably. Now, I you've made it a duplicate. I want to be an expert of everything in the bed. Yeah. Yes.

So Dr. Sexright. Yeah, yeah. Y'all know where I was going with that. I tried to keep him away from this.

So this is where these conversations go. Do you see it's not just me?

So my wife and I want to have better sex and longer sex. Doctor, you're the expert.

Yes.

Advice for us?

Sleep in separate covers. So basically what you're doing.

He's already blown it because he's telling us to sleep in separate covers. I don't like that. I, you know, I want to.

Did how long are you having sex for? Not eight hours. Hold on.

How do you know how long I have sex? He knows everything. He knows my dogs move. He knows how long I have sex now. All right. But that actually, this is a good point, right?

So there's three- I know. I'm being serious about it. There's three systems uh vagus nerve or the parasympathetic nervous system controls. It's the digestive system, the immune system, and the reproductive system.

You almost forgot.

No, I knew. Okay. I just gave you a break. I didn't know if you wanted to add something in there. So if you want to hack that parasympathetic nervous system, a great way to hack it is to stimulate your reproductive system. Whichever way you want to stimulate it. So it is not a bad strategy to be able to be able to get that body to go parasympathetic.

But sometimes when you just, you know, you wake up in the middle of night, you just like want to roll over and pull your wife in.

That is going back to a subconscious need for sleep is safety. You shouldn't be working. I don't know if that's safety. You should miss a down.

I don't know if that's safety. This this butt that we just I told you this was gonna go bad.

We went from the animals, and then when I realized it was like, wait a minute, my wife moves more than my animals. I like the microbiome of the MP. Oh, parasites, you know, from your yeah. Kids that grow up in farms and licking dogs and this and that, you know, their immune system is like rock solid, so I'm not buying any of it. But anyway, all right, no, but I get, I mean, you know, the the dogs can be disruptive, you know, especially some dogs.

I'm gonna set you up tonight in your bed for profit. I just you're gonna say kick and I kick them out of the bed. You're gonna say, Doctor sleep. I can't kick my wife. All these years I've been trying to just puzzle piece your information together, but now I have a system. I'm gonna come tonight and I'm gonna put you to sleep. You're gonna love it.

Are you sure?

I I'm gonna go. Wait, hold on a second.

Wait, uh you're not getting in bed. Okay, I let's just be clear. This is but and but you and you only want 10 minutes.

I'm gonna I'm gonna it'll what I need to do with you is gonna take me two minutes. That's it.

That's it.

All right, we're gonna put you to sleep. I'm gonna set you, line you up correctly, and you're gonna sit there and you're gonna be.

I I have a feeling my brain's gonna go this way instead of this way. And I have a feeling that I'm gonna be. We're gonna work on balance. Because I'm very intellectual, right? So you might stimulate medicine's brain because I'm my brain's my brain's gonna start thinking of like all these like things that are wrong with it and like all the problems. That means I'm thinking forward. So you're already we're violating Dr. Sleepwright principle number three.

You you got the principles? Yeah, I know. You did. This is good. See you. I am so proud of you. I know. We got it.

They got it too. I had another really good question, um, uh, but I seem to have managed to forget it. But it was a really good one, too.

Um about elevated sleeping. What do you think of that?

Well, you know, I've tried it and I didn't like it. You slide down. I mean, even at five like five percent. I you end up like, I ended up like moving it no matter what, it's like I ended up moving down the bed. So one of the issues is it I did this uh And by the way, I didn't find really good science that it does wonderful things for your lymph. I I I think that was a lot of said stuff. No one ever could give me any good documentation.

Nope, I never found it either, but I'm gonna tell you where it makes a difference. Is when I I did this thing with the 10-second test for ADHD, right? And and it went, you know, it went out of control. So uh we built it into our um our animal sleep avatar. So if you answer yes to that test, your brain is very difficult to shut down, just basically means that your brain goes a million miles a minute. That brain is difficult to get into full extension.

Yeah, so that that's a good question too. That's a that's a great answer. Um, what about the beds that kind of raise up a little bit? You know, they can do this, right? That might keep people on their back. But the problem is, is if you go on your side, you're really screwed. Well, yeah, like a bed.

You you won't, you're gonna end up in the middle of the night dropping the bed.

Some of them of these new beds that I saw actually, like let's say you started in that position, which to me would be a really comfortable position. I like when I'm on my back, I do like a pillow under my knees and one here, right? So being in that position would be great. Then when these new beds, when you move, it moves.

I don't like it. No. Over over. I just like cooling pads, just like all of those things.

Do you like you don't like cooling pads?

I so the body core temperature follows circadian rhythm.

So you But I like my room, I keep my room 66. No problem.

But I don't, I don't want uh so if you want to cool the body, you would want to put a cool set of cooling pad to a certain time frame, then have it shut off.

Because well, how do you know the time frame? Because you're in an intelligence system.

You you track because you're tracking your heat, right? You track your heat. So if in most of the time, if you're getting your because one of our five core elements is body is is body core temperature or temperature regulation. So I have this whole these modules, and we dive into body core temperature.

Your body Where can people get the modules again? Sorry.

They can go to um drsleepright.com, take your animal sleep avatar test, and then you'll start getting information of the way better sleep these are all gorillas.

Anyway, these are all so okay. Yeah, so the core the these things are different than a cold room because it's affecting your core temperature. I guess what okay, because a cold room you can pull a cover up.

So allostatic load, we remember that back in school. Allostatic load. I don't even know if they taught allostatic load when we were when we were in school, but there's a hierarchy. The body wants to survive before it wants to thrive. Yeah. Which means a cell cannot be in stress and growth at the same time. You're either running from a tiger or you're thriving, right? Yep.

So there's reproductions in here. Reproductions down here.

So you you like I tell people, you can't run from a tiger and have sex behind a tree, right? They're two different systems. That's why your grandmother always said, don't eat and then go swimming, because your body is gonna survive to stay above water and it shuts down your digestive tract. So there's something that's called allostatic load. There's a hierarchy, breathing is one of them. Your body needs to breathe.

By the way, that's why people mouthbreat, because survival is my brain need oxygen. Uh, and and by the way, glucose, the body will wake you up at 3-4 in the morning because your glucose drops, and because that's a health problem. And cortisol goes up because cortisol, glucose follows cortisol. So the body to save your life raises cortisol, which wakes you up, and guess what? It gets the glucose up because it made you live, and that's all it cares about.

And that's why one of the people get sick in the wintertime, especially in the northern hemisphere, because their body's fighting to keep its core temperature at 98 degrees. Now let's take that to sleep. Sleep something. But your body should adapt to that. But over a period of time.

Sugar it up, right? And then we start Thanksgiving, more sugar, more pies, and then cookie season is Christmas, and then alcohol season is you know, and we call it flu season anyway. Little joke.

And I know yeah, we're depletion. We're we're depleted and we're not restoring that.

That adaptation of keeping your core temperature up, the sun adjustment, it doesn't make the adaptation. If it doesn't adapt, it gets sick.

There you go. That's exactly what it is. Sick.

That's like seven, eight points. Yeah, that's what I'm saying. I'm gonna get close as ten.

So your body only cares about the core temperature from here to here, right? So it doesn't care about that's why That's why you keep your feet out. I know, and you hate it. So your body should be able to naturally temperature regulate out your hands and your feet, right?

And that so if people that say that by the way, skiers will say that's why they have these back warmers. But instead of toes and feet warmers, I'm just gonna say that, you little. That's an I got two points for that. I mean, I got I'm like at eight now. Um, it keeps your hands and feet warm. That it's when you put a back warmer on and they sell them, they stick them to the back, and I've used them at work.

And uh my patients are coming, they're all coming in now, and uh, and my staff, they're like, oh yeah, my hands get white, I got rental's. I'm like, all right, watch this. Put a jacket on, let's see what happens to your hands. You don't have a circulation issue, you have a core temperature issue, and your body's pulling all of the warm blood to keep the core warm. So you do that long enough, you're gonna get sick because the body is affecting you. So the same thing happens at night.

I got a great plan for your idea for you. Yeah. So you create a cooling pad that's only here underneath you, right? It'll you don't need it down here, right?

No, no, you put it down there. You don't want it there because you want the- Oh, no, no, hold on.

Let me finish my thought.

Okay, okay.

So now it's connected to your ring, you know, and it's tell it it sees when you're not in right, it'll turn on and cool you if you're not doing the right thing. And it wants to cool the main area when it should cool, right? So, but when it's your body's doing the right thing, it doesn't even turn on. So it's at it's seeing your pattern. Is that a good idea or is that a really bad idea?

So basically, he the body was born to sleep, and we need to figure out Yeah, but I'm saying, but with the the the night we do crap that's not good, right?

So now that the night, the night you're doing it, that's right.

Yeah, the night.

So then it's responding to what you're doing.

And then we can that's biofeedback. Yeah, we can do that.

Yeah, so it's using the biofeedback and then it's calling you when you should be cold, but because you ate late, so now but the night you do everything right, it's not even going on because your body's just following the right rhythm. Is that a good idea?

It's something that could potentially work. We could look into it. All right. Um, I'll put that on the list. Do I get anything from that? Yeah. Oh, the royalties are gonna start coming. Yeah. Um, but but one of the one of the issues is in like, so for instance, I don't get good sleep Tuesday night. I know there's nothing I can do. You can cool yourself because I mountain bike uh very I mount bike and I typically eat late. So what I do is I make up that lost REM sleep with a nap. So that's smart.

I wanted to talk about naps. That was my good question.

It is a good question.

But go ahead, I don't want to throw you off. So, so so when we when we look at health, right? So we back in what somebody wants. We want need to, the first thing that we when somebody has a health issue, they have a sleep issue. So we s we build in a schedule.

What is that, like the eighth time you say?

Yeah, yeah, yeah. So, so so napping can be an effective way to be able to make up sleep. But how you nap in when you nap is what's important.

Okay, so let's talk about that. Because my question was gonna be na I love naps. I I like I I try to nap even when I'm not tired. I that's how much I love naps because I get a benefit, I get a zen out of it. You know, I mean, I just I just relax. And even when I'm not tired, oftentimes I nod off, even for just 15 minutes. Like, you know, I just nod off. So I love naps. So you you said you like naps. When? And you know, when when are they good? When are they bad? How do you make them good?

Yeah, I love body rhythms. And uh body rhythms is when is is basically when your body's tied in correctly to the circadian rhythm. You're not traveling multiple time zones all the time. But your body has specific rhythms. So when you, you know, when people are sick, their fever usually goes away during the afternoon and it comes back at night and it's it peaks at a specific time of night. That's not because the virus is getting worse. It's rhythm. It's rhythms.

So taking a hot shower is a good thing before bed because it creates that. So that's that's another great question. Like these little like tips to help. Yeah, that's a good tip.

Yep. And then and we'll and we'll so we'll we'll talk about that. But what I want people to know is that you have these natural cycles. So when when you look at it, most people thought that they get tired after dinner because I mean after lunch because their body is digesting. But what we find is it's because there's a natural, even if you don't eat, there's a natural core temperature drop right between that time. So that's what's creating, that's why Italians love that siesta. Oh yeah.

I mean every country in the world like plans around nap time in the middle of the afternoon.

I have one built into my Wednesday.

Yeah, except here, right in the United States. So, yeah, so you're saying like after lunch is a good time to nap. I mean, even if you don't eat.

Right. And and then what's the time frame that we want?

Yeah, because I, you know, I mean, that four o'clock could be a little late.

Right, it's late because then that'll affect you. But if you nap in the nap like this, so napping, go right back to that origin that that memory that you put yourself to sleep on every night. You've got to go right back because when you take a nap, a lot of times it's it's more difficult to fall asleep during a nap. Give yourself an hour. You're not sleeping an hour.

Yeah, because uh my other question was how long? Because I know if I nap too long, I can't come out of it. It's it's like I'm dragging for two hours, right? And then you need a stimulant, right? And which I don't know.

So I would much if if you're I would much rather you nap too long if you need it, not on a regular basis. Right.

Yeah, yeah.

But if you need it, and then pull yourself out of that because you'll fall asleep that night.

Yeah.

But on a normal schedule, like on my Wednesday schedule, I set an hour, but it's usually about 45 minutes.

Okay. Yeah, okay, good. Yeah, because I've heard people say just 20 minutes. Like, don't go over 20 minutes, definitely don't go over 30, but you're saying no.

And then you have people that nap, they um they have high blood pressure.

I'm I'm like you. I there's days where I'm like 10, 15 minutes, like, wow, I that re that was amazing, right? And there's days where I'll I'll be knocked out for 45 minutes for sure. I mean, I've there's days where I've slept an hour because I needed it, right? If I'm lacking sleep, I need it. Like you just said you flew in here, you had to get up at 3 30 in the morning, right? You went.

And that's my commitment to you.

Yeah. I'm like, who? Exactly. Um, yeah, but you yeah, you said unfortunately you didn't fall asleep, right? But you tried the nap, which is smart. Yeah, naps, I think, are is this true? I you know, in a nap, I mean you get this massive growth hormone spike, which is obviously, you know, that's why athletes love the nap. Coaches tell them the nap to get the growth hormone spike and help recovery.

Right away. And a nap, this is very important. A nap is not resting. You have to go out when you nap. Right? Yeah, you have to lose that sense of time.

Yeah, I love that feeling.

That's a nap. I'm thinking, thinking, thinking, oh my god, I was so relaxed, so relaxed, so relaxed. That's not a nap. That's calming, that's that's rest.

Yeah, which is still good, but that recovery nap is when you are out.

When you're out and you wake up and you're like, oh, I'm ready. So I'm ready. So good.

I did some, I did a podcast on that, and it was they looked at this worldwide, and napping transformed. I mean, I don't remember the numbers, 60 some percent decrease, 60 some percent decrease in heart attacks and stroke people who nap.

Yeah.

I mean, dude, that's a big number. Yeah. I mean, so I mean, every health parameter got better with people who nap.

And then I saw a study on the opposite. Like, this is what I'm talking about. So I'd like to read that. Like, like, what are you using? Yeah. Like, if you're looking for information out there on sleep, you can find anything. Well, see, but again, you have to know how to read a study.

Yeah. Because you could be studying people, these people could be exhausted and unhealthy, and that these are people who fall asleep. That was my point. That's what it was. If you if that's your group, you know, it's gonna throw off the whole cohort. So yeah.

Which is the same thing that goes along with the side sleeping study that everybody recommends side sleeping.

And yeah, what was that study you kind of glossed over? It was on rats, you said.

It was a 2015 study looking at positioning and lymphatic drainage.

Yeah. And so people tell you if you want to clear your lymph or it's better for your lymph to sleep on your side.

And that's based on that study.

I mean, I I guess I always bring everything back to ancient cultures, and I would ask the question, Well, how did they sleep? I'm asking a question.

So when I had herniated my disc and I was looking, I was I was a side sleeper my whole life, right? After my best friend had died right in front of me. I didn't sleep for a year. I just it was just it was very traumatic. I kept going back to that, curled up in a ball. I ended up with a rotator cuff issue, a hip issue, and then finally my disc herniated. And I'm like, I I have to I I I gotta be better. I gotta how can I be a chiropractor?

Yeah, it's funny is when people um they hurt their back, you'll often hear them say the only place I could sleep is on the floor. Uh so you know, it's like you know, that's interesting. And by the way, if you sleep on the floor, I doubt you're gonna be on your side because it's gonna hurt like crazy.

Cure the is the prevention. Remember this. Yeah, that was my point. The core cure is the prevention. If you have to do it to cure yourself, just do it to prevent it.

Dang. I don't want to sleep on the floor. Okay, well, that does give me an opportunity. Pull that pillow up here.

Oh.

Yeah. I mean, I that is that is the sleep nest. The neck neck nest. Neck sleep nest. Neck. I I always want to rename this thing, by the way. I'm always trying to rename it. The neck even to today. The neck nest. Why not the neck pillow? I'm always renaming it. There we go. The nest. Yeah. Because your rat your nest rests. Your neck rest.

Nest. For your neck.

Nest. Neck nest. Nest. Okay. Yes. So, well, tell about it. It's you know, you develop this obviously for the need. You know, uh here we go, these first principles, right? Position. That's number one. Let's get that right position.

Yeah. So of your setup. Number one. To me was so important because what I realized after reviewing these 3,000 x-rays after I herniated my disc is I didn't have a weak back all these years. I had an adaptive response in my back to forward head posture. And that's where I talk about I was leaning forward too much. And that would put a lot of strain on my disc. So I'm like, all right, I I get so if the why is big enough, the what doesn't matter.

And by the way, you know, it's force over time. You have Wolf's law, meaning the bones can actually change, and then the ligaments start to mold, right? And it's you're in that relaxed, sympathetic state, that is the perfect time for that all to happen.

And that's perfect to do it in the horizontal plane while you're lying on your back. But then what's super important is is when you stand up in the horizontal uh on the vertical plane, that's where balance comes in. Because the neurology is still gonna lean you forward. Now that the neck is stretched out, that's where that's why balance is.

Yeah, and I I made the point if you're changing the balance, you're literally changing the age of your brain, right? Okay, so I mean this pillow is cleverly designed. Um, and um people oftentimes have it backwards, but so you can tell that the the the neck part of the nest, there's a head nest and a neck nest um there, really. So kind of explain it.

Yeah, so basically what ends up happening is the the um you have a a short side and a long side. Okay. Um so it actually Where do they get these pillows?

It's on your site.

Yeah, they you can go to uh necknest.com or or uh necknest.com and then or drsleepright.com, you can get them there too. But basically what it does is you put your oh this way I'm I'm backwards. So you put your um head over the back of the of the neck nest, and your head basically hangs out off the edge.

Yeah, so the longer portion is kind of gives your head a little nest. That's why I kind of said that, you know, which is I I think nice. I don't know that your first design was like that.

No, this is too that's 2.0. We just we shifted things a little bit. Yeah.

Yeah, I like it. I like the the shift. Yeah, and and again, okay, so I the other thing I do like about it is it does give you a support when you roll to your side. The the pillows that have the holes in the middle. Oh, yeah. Yeah, when you roll your side, you you're you end up with not right.

And you're and it actually is still supporting your head. And and when you support the head and the neck at the same time, yeah, you're not getting that full. You're not getting the extension. And then also what you can do is people say, Well, that looks too puffy. We have two custom zippers you can pull to fill out a lot easier. Oh, that's new too.

I mean, I knew you could before I was like, I had feathers going. It was a mess. Yeah, you it was a mess. My wife did not make you at all.

So you could just take a handful out and and customize it to really anyway.

Yeah, so like it determines that like for you. Yes now. Yeah. Yeah. You're getting better at this. Yeah. Yeah. You know, I've been uh doing it for a little bit. Yeah, okay. So and the pillows key, because that again, I'm I'm just trying to bring everyone back into why the position, the neck is so important. You know, we we this is how you remold your structure. Structure affects the nerve system, nervous system determines how you sleep, it turns your health. The heart. Yeah, affects the heart.

No, it's not, you don't all right. The eye mask is not for darkness. That's what I wanted people to It's about the pressure. It's about the pressure on the eyes. On the eyes that stimulate the parasympathetic nerve and helps you let go. That's it. I used to call it the head garage, so I used to be just take two pillows and put them over my forehead, and that pressure on my forehead was enough. But now we use a um now we're I I read a great thing, you know.

It was obviously our everyone understands our eyes, you know, it responds to the rhythm of the light, right? Seasonal, everything we our bodies know exactly what's going on. But also the moon, you know, it's like in if you think about again ancient cultures, right? I mean, they were sleeping outside. I mean, they, you know, their body was responding to moonlight, full moon. I mean, certain rhythmic things happen with full moons in your body.

Yeah, no, that that's a good point. And you also uh make another good point is when you when you're looking at um putting a mask on, right? I use it for pressure. I don't use one every night. Um, I use one when I do travel.

And a lot of I use it because there's a lot of flickering lights in in in like if you're I I I use one too when there's bad lights, outside lights, you can't turn, and then they have those lights in rooms you can't control.

And the and the alarm clocks. Yeah, oh yeah. No, I turn them around.

Yeah, you don't want that kind of light. Right.

Yeah, I'm talking about natural light. Natural light, I got no problem. Like up at the lake, we'll open up the I throw t-shirts over lights.

I mean, I like anything artificial light, I don't want in my room. Good. If it's a lot, and you know, it's like I I just like um I like a little bit of outside light. You know, it's like because it's too much light for me, I I don't like it.

If you're looking at light as the issue, not you specifically, but in general, you have way uh you there are yeah, yeah, there are a lot more problems than than light. That's why it's it's basically a nervous system being able to let go. Yeah. And and once you're able to go off and your body's getting deep sleep, nothing's waking you up.

How many hours before bed? You you mentioned food before bed, but how many hours should we give it before bed that we eat a meal?

So I don't so my rule of thumb is 300 calories, three hours, 400 calories, four hours. Oh my gosh.

What? Wait, hold on, hold on. Uh we're gonna fight about this. I don't like all these calorie things. What do you mean? Yeah, you know, we're not meant to count calories.

No, we're absolutely not. But people are like, well, what can I eat? You can have something right before you go to bed. You just you can't have a steak dinner. You're saying a small amount won't be disrupted. No, not at all. Because any it has to affect your core temperature. That in so the the more food in your in your body digestion.

Sometimes food, especially these blood glucose uncontrollers, when someone's not healthy, sometimes a little bit before bed allows them to sleep. It no, it helps people sleep because they can't recover because they can't control their glucose. Yeah, and then cortisol rises to pull the glucose up, made that point earlier. And a little like an egg or something before bed actually helps them stay asleep.

And this is why I tell you you can improve what you don't track. Yeah. So make in general, so that I was gonna say him and I could argue about this, but the fact is is that you You put your heart rate on, you eat, and in your heart rate's coming down and staying low, you've just got deep sleep.

Absolutely. Yeah, exactly. So it could be good for you at that time. Exactly. I like that answer. I do like that answer because, you know, again, in general, eating a big meal, three or four hours, your body needs to digest that big meal. But I agree. I I think you know, a little bit of meal could help control blood glucose, control cortisol for some people, and it might be good. Yeah, track it. Test is best.

You don't know, test is best. That's it. Can't approve what you don't track.

Yeah, actually. Okay, how do they find you again, man? Okay, hold on. There were times where you absolutely didn't like him. There was times where you actually go, you didn't like what he said. That's what we have. You gotta love him. You gotta love him. Uh, but you definitely love him now, right? No, you love him now. Yeah, no, he listen, you can tell his passion for this is deep. His knowledge is deep and you know, because he loves it. And because, you know, as he said, pain to purpose, right?

Cross-dominant brother dyslexic. How do you think? I can't trust my brain. Yeah, don't worry. Oh, yeah. Teach him that.

Teach him that. What I because that matters, right? Teach them what I they are, dominant I.

The 10-second ADD test. I get we had millions of people watch this. It's the last gem we're giving you. Don't get mad at me, okay? I I'm not a psychiatrist. I have just dealt with thousands of ADHD patients. And I'm gonna tell you, it's called, I call it the lateralization test.

It's my son who's the CEO and can have 20 balls in the air and he loves it.

And they can loves it. And they can do puzzles, but then they sit down and have a conversation with you. They can barely even they they're just not, if they're not interested, they'll tone you out. Oh, yeah. Like the day is long. Yeah, that's him.

I'm like, dude, look at me right now. Okay, now who am I though? This is really weird, okay? And it's just happens 100% of the time. When I point my finger, it's right eye. Okay. I mean, I just point it, boom, boom, right eye's connected. Okay. Every time I do this, you go to your left eye. It's left eye.

Yeah.

Every time.

That's a cross-dominant. That's so that's like somebody that's right-handed, but they play hockey left-sided, right? You I right when I'm the first second I met you, in order for you to be that high functioning, your brain needs to be able to pro and you need a processing speed. So I talk about mental health and cognitive health. They're very, very different. Mental health is how you perceive trauma. Cognitive health is your processing speed.

You heard it here from the man. Give him one more time where to find you.

Uh, drsleepright.com. Go there, take your animal sleep avatar test, and begin your journey.

All right. Man, he's a cuddly little animal, isn't he? Yeah. Yeah. Let's see if 80% of them are armadillas. Probably. Uh because it is really accurate. Anyways, yeah, share or like this show. I mean, people have sleep problems. And, you know, there's a lot of answers here. A lot of answers. And it goes beyond sleep into structure. And structure affects function, it affects every aspect of your health. So, Dr. Pompa podcast, like and share. Dr. Peter, thanks for being here. I love them, man.