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There is 1 big mistake I see people doing when they can’t sleep that is ruining their sleep even more. It may seem obvious once you hear what it is but almost everyone who’s struggling to sleep is doing it and they don’t realize that they can change it now, even though it may seem impossible.
If you want to sleep well again, this is the first thing you can start doing today to improve your sleep and it’s the first thing I work on with most of my clients.
In this episode I’m going to share with you one critical mindset shift that will change your experience of not being able to sleep so that you’re in a better place to solve your sleep problems once and for all.
Please rate and review this podcast in your favorite podcast app!
Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.
Resource:
Episode 70: A powerful way to rewire your brain to sleep better00:00 The Big Sleep Mistake
00:30 Introduction to the Sleep Detective Podcast
01:08 A Life-Changing Journey
02:09 The Buddhist Meditation Retreat
04:43 The Onset of Insomnia
06:07 Changing Your Experience of Not Sleeping
09:18 The Thought Model and Its Impact
12:06 Combining Body and Mind Approaches
14:48 Support and Encouragement for Better Sleep
16:43 Conclusion and Call to Action
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Are you blaming yourself or your partner because you don’t want to have sex anymore?
If you've lost your libido and want to get it back so you can want sex again, connect with your partner, stop fighting about sex, and stop feeling guilty and like there's something wrong with you, this episode is for you!
I'll explain the 3 things you can do to get your libido back so you can have a great sex life at any age, no matter how long you’ve been with your partner.
Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.
Resource: Diary Of A CEO Susan Bratton interview
00:00 Introduction: Struggling with Low Libido?
00:49 Understanding the Root Causes of Low Libido
02:06 Personal Experience and Insights
03:30 Identifying the Real Problem
04:15 Three Steps to Regain Your Libido
04:19 Step 1: Prioritize Sleep
05:51 Step 2: Balance Your Hormones
07:00 Step 3: Addressing Stress and Imbalances
08:51 Beyond Physical Imbalances: Emotional Connection
10:46 Conclusion: Restoring Your Health and Libido
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Saknas det avsnitt?
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When we think of hormone imbalances, we usually think of women being crazy before their period or as they’re going through menopause. However, men’s hormones get out of balance, too, and it’s one of the main causes of not sleeping well.
So for all the men out there, this is for you!
In this episode I’m going to explain the hormone imbalances that affect men and how to fix them so you can stop waking up at 3am. And I’ll tell you about my client John who was a big social drinker and how that affected his hormones and his sleep and how he was able to fall asleep easily and stay asleep all night in just a few months.
If you enjoy this show, please take 1 minute to rate and review it so more people can find it and get the help they need.
Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.
00:00 Understanding Hormone Imbalances in Men
01:39 The Role of Cortisol and Chronic Stress
03:34 Testing for Hormonal Imbalances
06:13 Addressing Estrogen Dominance
08:24 Client Case Study: Overcoming Sleep Issues
13:00 The Complete Sleep Solution Program
15:49 Conclusion and Next Steps
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Have you tried HRT and adrenal support and it hasn’t helped? You’re meditating in the morning and you have the perfect relaxing routine before bed but you still wake up multiple times a night?
In this episode I talk to Zenia who has tried all of these things and nothing has really helped.
I explain why what she’s tried so far hasn’t worked and what imbalances in her body that are affecting her sleep have likely been missed so far. Addressing these imbalances will also help with ADHD and anxiety so she won’t have to take strong drugs to bandaid her symptoms. We talked about accepting in the moment when you can’t sleep but also not giving up on solving sleep issues because you don’t have to live with poor sleep even if you’re in perimenopause and have ADHD and adrenal issues (or HPA axis issues).
Resources mentioned in this episode:
Episode 70: A powerful way to rewire your brain to sleep better
Episode 173: How to calm your nervous system so you can sleep well
Episode 18 Copper toxicity
Sign up for a free Sleep Breakthrough call that will be aired on this podcast! You’ll fill out an assessment and then we’ll meet on Zoom and I’ll tell you 3 things to do right now that will have the biggest impact on your health and sleep. Schedule your call here.
Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.
00:00 Introduction and Episode Overview
01:24 Meet Zenia: Sleep Struggles and Background
02:09 Exploring Zenia's Sleep Routine and Challenges
04:10 Hormone Replacement Therapy and Testing
04:56 Understanding Cortisol and HPA Axis Dysfunction
11:26 Mindset Shift: Acceptance and Managing Stress
16:44 Impact of Birth Control on Sleep and Health
20:32 Addressing Copper Toxicity and Mineral Imbalance
22:15 Conclusion and Next Steps
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My client Maura came to me when she was struggling to fall asleep and would go days without sleeping if she wasn’t taking a sleeping pill.
She was taking Trazodone and Lexapro to sleep and feel calm.
She was a mom to 2 young children and she had to take a leave from teaching because she wasn’t sleeping.
Her goal was to sleep 7 hours a night, get off meds, and not feel anxious about sleep. By the end of our time working together, she achieved all of these goals!
"In 2 months I weaned off Trazodone. On average I’m sleeping 7-8 hours a night and feeling a lot better.”
Her test results showed:
Depleted sex hormones
Liver dysfunction
Mold toxicity (from the school where she worked!)
Mineral imbalances
H. pylori
Dysbiosis (imbalance of good to bad gut bacteria)
Gluten sensitivity
All of these imbalances were affecting her sleep!
I recommended supplements and diet changes which she immediately embraced.
We also worked on stress about sleep and so her anxiety about sleep improved pretty quickly.
She even slept well when she traveled to Ireland. She emailed me after her trip: “I returned from my trip to Ireland yesterday. I was so nervous about sleeping in various hotels in a different time zone. I did great and slept really well. Each night I slept between 7-8 hours. My anxiety about sleep is so much better."
Maura was 100% committed to the process and because of that, she had great success!
“I loved having a plan, knowing we're going to work together, slowly add supplements, then slowly take them away. I appreciated having support and being able to email you. Having someone in my court. I wasn't in this alone. And it doesn't take the whole time (6 months)."
By the end of our time working together, Maura was back to work teaching when the school year started!
You can listen to her story on the podcast.
Maura loved the step-by-step, simple plan I gave her in the Complete Sleep Solution program because then she knew exactly what to do to get better.
She was relieved that all she had to do was follow her protocol, without questioning if it was right for her.
She stopped googling about how to sleep better and trying random supplements and gadgets because she had a plan customized for her life and body.
If Maura can get better, you can, too!
Schedule a free consultation on Zoom to get started so you can consistently sleep 7+ hours a night without drugs!
I'll tell you exactly why everything you've tried so far hasn't worked (even though you're doing everything you can to sleep well) and how the Complete Sleep Solution program will find and fix all the root causes of your sleep and health issues once and for all.
00:00 Introduction: Overcoming Sleep Issues Without Drugs
00:15 Meet Maura: A Journey to Better Sleep
00:40 Understanding the Root Causes of Sleep Problems
01:27 Personal Anecdote: The Importance of Good Sleep
04:21 Maura's Struggles and Goals
05:04 Identifying and Addressing Health Imbalances
06:53 Overcoming Anxiety and Traveling Success
07:46 Maura's Success and Return to Normalcy
09:17 The Complete Sleep Solution Program
09:42 Conclusion: How You Can Achieve Better Sleep
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Sleep should be easy and if it’s not it’s because you're missing one or both of the 2 things I’m going to talk about today.
You'll learn:
why all the things you've tried to sleep better haven't worked.
the 2 things you don't want to ignore if you want to consistently sleep well without needing drugs or a ton of supplements
How Gabby used this formula to go from 2 hours of sleep to 5.5-6 hours in 4 months
When you follow this simple formula, you'll be able to consistently fall asleep easily, sleep 7-9 hours uninterrupted, and wake up rested with energy all day.
Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.
Resources mentioned:
185: 3 simple steps to change your thoughts about sleep so you can sleep well
00:00 Introduction to Better Sleep
01:03 Meet Gabby: A Case Study
02:22 Step 1: Achieving a Healthy Body
03:17 Understanding Body Imbalances
13:07 Step 2: Cultivating a Calm Mind
18:59 Gabby's Progress and Success
22:25 The Complete Sleep Solution Program
25:45 Conclusion and Next Steps
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The reason sleep hygiene, random supplements and CBTi haven’t solved your sleep problems is because there are imbalances in your body that are keeping you awake.
However, you can address some of these imbalances now before committing to the functional lab testing.
There are 3 essential things to look at first if you aren’t sleeping well. I start here with all of my clients, even though we’re doing lab testing, and 100% of them need to address at least 1 of these essentials. These things are so important because they will continue to affect your sleep and keep your body out of balance.
In this episode, I’m going to explain 3 unconventional first steps that you can start doing today to improve your sleep. This is an episode from a year ago that I want to share with you again because it can help you sleep better immediately.
The Sleep Essentials program covers everything you need to know to optimize your diet, stabilize your blood sugar and have smart sleep habits so you can sleep well. Sign up here for only $37.
Or you can schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.
00:00 Introduction: Why Common Sleep Advice Fails
00:26 Three Essentials for Better Sleep
00:48 Unconventional First Steps to Improve Sleep
02:56 The Importance of Habits
04:50 Optimizing Your Diet for Sleep
07:57 Balancing Blood Sugar for Better Sleep
12:10 Introducing the Sleep Essentials Program
14:57 Conclusion and Program Sign-Up
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What you’re thinking and doing when you can’t sleep could be making it worse!
In this episode I’m going to share:
6 things you can do to help you relax so you can fall back asleep faster whether it’s at bedtime or the middle of the night, including,
1 supplement that can help,
And an important mind hack that will help you stay calm.
And 3 things you may be doing that are keeping you awake even longer.
This is an episode from a couple of years ago but I want to share it again because it has some invaluable tips that can immediately help you get more sleep.
Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.
00:00 Introduction to Better Sleep
00:41 Meet Martha Lewis, The Sleep Detective
01:15 Personal Sleep Struggles and Solutions
02:12 Client Success Story: Cindy's Sleep Transformation
03:20 Six Tips for Falling Back Asleep
03:23 Tip 1: Find Your Happy Place
04:04 Tip 2: Use a Sleep Mantra
06:06 Tip 3: Breathing Exercises
06:58 Tip 4: Try L-Theanine
08:53 Tip 5: Get Out of Bed
11:18 Tip 6: Accept That You're Awake
13:24 Three Things to Avoid When You Can't Sleep
15:25 The Complete Sleep Solution Program
16:10 Conclusion and Next Steps
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Is your mood up and down and you don’t like yourself when you’re grumpy? You can be irritable and not yourself, especially when you haven’t slept well.
If you want to stop fighting with people, stop your racing negative thoughts, be a more enjoyable person to be around, like who you are and enjoy the good life you know you have, this episode is for you.
In this episode, I share my story of how I was grumpy with my husband and coworkers and how I changed it, the key to lowering overall stress in your life, and 3 things that are causing stress in your body that you don’t even know are there.
You don’t have to wait until you’re retired or your kids are out of the house or the big project at work is done to sleep well and be calm and empowered instead of snappy and irritable and on the mood swing roller coaster.
Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.
00:00 Introduction: Understanding Mood Swings and Sleep
00:30 Meet Martha Lewis: Your Sleep Detective
00:46 Personal Story: Overcoming Grumpiness
03:17 The Hidden Causes of Stress and Sleep Issues
05:00 Mineral Imbalances and Gut Health
07:43 Inflammation: The Silent Stressor
10:07 Achieving Balance: Mental and Physical Health
11:48 Join the Complete Sleep Solution Program
12:34 Conclusion: Take the First Step to Better Sleep
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I know this may be hard to hear, but if you aren’t sleeping well, you have a higher risk of developing dementia. I’m not saying this to scare you. The good news is that some of the same imbalances that are affecting your sleep are also increasing your chances of dementia.
This is good news because when you correct the imbalances, you can sleep 7+ hours a night and reduce your risk of developing this scary disease. In this episode, I’m going to explain what those imbalances are and how to fix them.
You’ll learn:
how lack of sleep can lead to dementia, Alzheimer’s and memory loss
4 root causes of both sleep problems and dementia
How sleep meds increase the risk of dementia
How to reduce your chances of dementia even if it runs in your family
If you want to find out more about why you can’t sleep and how to fix it, you want to sign up for my exclusive smart sleeper sunday email series.
Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.
Resources mentioned in this episode:
Episode 98: How to stabilize your blood sugar to sleep better quickly
00:00 Understanding the Dementia Epidemic
00:49 The Sleep-Dementia Connection
00:54 Meet Your Host: Martha Lewis
01:24 How Lack of Sleep Leads to Dementia
03:09 The Role of Amyloid Proteins
05:59 Blood Sugar and Sleep
07:28 Stress and Sleep
08:51 Hormones and Sleep
09:31 Heavy Metals and Sleep
10:32 The Problem with Sleeping Pills
11:17 Finding the Root Causes of Sleep Issues
11:51 Join the Smart Sleeper Sunday Email Series
12:33 Conclusion and Next Steps
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If you can’t sleep, your gut isn’t healthy. Even if you take a probiotic and eat well and don’t have any digestive symptoms.
Almost all of my clients have something going on in their gut that is affecting their sleep. For some people it’s 90% of the cause and for others it’s much less, but it’s one of the pieces of the puzzle for everyone.
In this episode I’m going to tell you about my client David who had gut and sleep issues for a long time even though he was a health nut and did a lot of meditation.
I’m going to tell you what his test results showed were causing his sleep issues besides just his gut and what he did to correct the imbalances in his body so he was able to stop taking sleep medication within 2 months of starting the program!
Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.
David’s interview episode
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If you already live a healthy lifestyle and have tried everything to sleep better and maybe your doctor even told you that you think too much or it’s because you’re anxious, you’re just like Abraham who I talk to in this Sleep Breakthrough episode.
We talked about his sleep, what he’s tried so far, what is causing his sleep issues and then I gave him 3 things to work on now to help his sleep.
Sign up for a free Sleep Breakthrough call that will be aired on this podcast! You’ll fill out an assessment and then we’ll meet on Zoom and I’ll tell you 3 things to do right now that will have the biggest impact on your health and sleep. Schedule your call here.
Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.
Resources mentioned in this episode:
6 things to do (and 3 not to do) when you can't sleep Change your thoughts to change your sleep -
Crossfit, training for a half marathon and hot yoga could be ruining your sleep instead of helping it!
In this episode, I explain:
what strenuous exercise does to your body and how it affects sleep
how we can get addicted to exercise
what happens when you get to the point where you can’t tolerate exercise
how to exercise to support sleep instead of sabotaging it
In case you love your workouts and this is triggering you, I want to add that this isn’t forever so keep listening. Once you’re sleeping well again, you can get back to harder training.
If you love exercise and want to be fit and are trying to exhaust yourself with exercise but you aren’t sleeping well, this episode is for you.
Exercise is just one small factor that affects sleep. If you want to take the first steps to get your body back in balance so you can sleep well without diving into the lab testing, you want my Sleep Essentials course.
This is where I start with all of my clients while we’re waiting on their lab results and at least half of them get 1 hr or more of sleep a night by making these simple changes.
In the Sleep Essentials course you’ll learn how to:
Lower inflammation to fall asleep fast by finding the perfect diet for your body
Stop the 3am wake-ups by balancing your blood sugar
Lower cortisol so you don't sabotage your deep sleep between 3 and 6am.
Fall asleep faster and evidence-based systems to fall back asleep quickly in the middle of the night
And more
Sign up here for only $37.
Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.
00:00 Introduction: Exercise and Sleep
01:34 Personal Journey with Exercise
03:39 The Science Behind Exercise Addiction
06:12 When Exercise Becomes Too Much
08:06 Balancing Exercise for Better Sleep
10:09 Practical Tips for Gentle Exercise
15:07 Conclusion and Sleep Essentials Course
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You want to feel your best and optimize your health and fix an immediate problem quickly, so you’re taking all these supplements to try to solve the problem. Or you’ve been to a few different practitioners who all recommended different things so you’re taking everything.
If you're taking a supplement for every issue (energy, sleep, focus, weight loss, relaxation, digestion, etc.), the reason they aren't working is because your body is out of balance, even though you're doing everything you can to be healthy!
In this episode, you'll learn what you need to do instead to sleep well, have energy, think clearly, etc. so you can waste less money and only need a few maintenance supplements to stay in balance.
Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently. -
If you want to sleep well consistently, you need to change your thoughts about sleep. It’s not just about fixing the imbalances in your body. If you’re worried about sleep and thinking it’s not fair and asking yourself what’s wrong with you, your mind is also going to sabotage your sleep.
In this episode I give you a tool that I give all of my clients. It involves 3 simple steps to change your thoughts to change your sleep. And I’ll explain why your brain likes to focus on the negative and the surprising fact that you’re probably getting more sleep than you think you are.
This is a replay of one of my first episodes but it’s so valuable and it’s made such a big difference for so many of my clients that I wanted to share it with you again.
If you enjoy this show, please take 1 minute to rate and review it so more people can find it and get the help they need.
Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.
00:00 Introduction: Changing Your Thoughts About Sleep
01:06 Client Success Story: Overcoming Sleep Anxiety
02:40 Replay Episode: The Power of Positive Thinking for Better Sleep
04:22 Understanding the Impact of Negative Self-Talk
09:12 The Negativity Bias and Its Effect on Sleep
11:25 Three Steps to Change Your Thoughts and Improve Sleep
14:17 Creating Positive Sleep Mantras
15:18 Conclusion: Addressing Both Mind and Body for Better Sleep
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Do you want to lose your belly fat or the last 10 lbs without hours in the gym or calorie counting or restrictive diets?
In this episode, you’re going to learn what’s really keeping you from losing your belly fat even if you’re exercising and eating right and it doesn’t make sense why you can’t lose weight.
I’ve helped over 200 clients find the root causes of their health issues so they can restore their health and sleep well, and they end up easily losing weight without even trying.
If you want to be fit and healthy, to feel confident in a bathing suit, to stop wearing clothes, to hide your belly, like I used to do, then this episode is for you.
Schedule a consultation to get started with theComplete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.
00:00 Introduction: The Secret to Losing Belly Fat
00:56 The Frustration of Failed Weight Loss Efforts
02:22 The Key to Weight Loss: Reducing Inflammation
03:58 Gut Health and Its Impact on Weight
05:46 Toxins and Their Role in Inflammation
06:58 Diet and Inflammation: Finding the Right Balance
09:27 Achieving Overall Health and Weight Loss
11:13 Conclusion: Your Path to Health and Ideal Weight
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You’ve been lied to—fixing your sleep isn’t just about a dark room and no screens before bed.
The reason you aren’t sleeping is because your body is out of whack, even if you live a healthy lifestyle.
In this episode, I’m going to explain the top 5 hidden health issues that affect sleep that I’ve seen from working with over 200 clients for the past 5 years. And I’ll tell you about my client Samantha who had all 5 of these issues, which is really common.
Resources
Join theSmart Sleeper Sunday email series for FREE to learn more about what really causes sleep issues.
Sign up for theComplete Sleep Solution program to consistently sleep 7+ hours uninterrupted, naturally and permanently.Schedule a consultation to get started.
00:00 Introduction: The Truth About Sleep Issues
01:15 Meet Samantha: A Case Study
01:49 Hormone Imbalances and Sleep
04:59 Gut Health and Its Impact on Sleep
09:29 The Role of Neurotransmitters
11:14 Mineral Imbalances and Sleep
13:39 Toxins and Their Effects on Sleep
15:43 Conclusion: Overcoming Sleep Issues
17:29 Final Thoughts and Invitation to the Smart Sleeper email series
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Sunil started waking up in the middle of the night about 6 months ago and it doesn’t make sense because he eats healthy, he exercises, he doesn’t have a lot of stress, and he’s doing so many things to take care of himself.
In this Sleep Breakthrough call, Sunil and I talk about his health and sleep and what could be causing him to wake up for 2 hours in the night. I gave him one tip to help him fall back asleep faster. And I recommended a surprise change to his exercise plan. And I told him the 3 most likely reasons for his wake ups and he’s going to look into one of them to start.
Resources:
Blood sugar https://thesleepdetective.com/post/what-you-need-to-know-about-blood-sugar-and-sleep-1
Support your liver https://thesleepdetective.com/post/how-to-minimize-toxins-to-sleep-better
https://thesleepdetective.com/post/is-your-liver-causing-your-insomnia
Continuous glucose monitor: https://www.hellolingo.com/
Sign up for a free Sleep Breakthrough call that will be aired on this podcast! You’ll fill out an assessment and then we’ll meet on Zoom and I’ll tell you 3 things to do right now that will have the biggest impact on your health and sleep. Schedule your call here.
Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently. -
If you’re going through a stressful time, such as you’re in the middle of a divorce, moving, or recently lost a loved one, you may think that now isn’t the right time to focus on your sleep and health, that there’s nothing you can do until you’re past this tough time. But what if now is actually the perfect time?
In this episode, I'm going to tell you about how my client Jaipal was able to fix his sleep, lose 15 pounds without trying, and get healthy again even though he had just gone through a hard divorce and was still dealing with the emotional impact of it and even though he had been struggling with sleep for 20 years, since college.
Sign up for the Complete Sleep Solution program to consistently sleep 7+ hours uninterrupted, naturally and permanently. Schedule a consultation to get started. -
Have you tried following all the sleep advice you hear about everywhere: follow a bedtime routine, stop drinking caffeine at 2pm, don’t watch TV before bed… I know it’s frustrating when these things don’t work. But just because they haven’t worked doesn’t mean you can’t sleep well!
In this episode I’m going to explain why what you’ve tried so far hasn’t worked and share 5 unconventional sleep tips that you haven’t heard anywhere else.
You’ll learn:
what really causes sleep issues (it’s not because you’re watching Netflix before bed or your bedtime routine isn’t long enough)
why melatonin, magnesium, CBD, etc. aren’t solving the problem (and what will)
why the medical system can’t help with chronic sleep issues (and what can)
certain “healthy” habits that could be harming your sleep instead of helping
The simple formula to consistently get 7-9 hours of restful sleep
Sign up for a free Sleep Breakthrough call that will be aired on this podcast! You’ll fill out an assessment and then we’ll meet on Zoom and I’ll tell you 3 things to do right now that will have the biggest impact on your health and sleep. Schedule your call here.
Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.
00:00 Introduction to the Sleep Detective Podcast
00:27 Client Case Study: Chronic Sleep Issues
02:24 Tip 1: Health Imbalances and Sleep
04:25 Tip 2: Why Supplements Alone Aren't Enough
06:32 Tip 3: Limitations of the Medical System
11:15 Tip 4: Healthy Habits That May Harm Sleep
15:20 Tip 5: The Mind-Body Connection
17:01 Client Case Study Conclusion
18:31 Summary and Invitation for Sleep Breakthrough Call
- Visa fler
