Dr Peter Martone - Why Sleep Position Matters

[00:00:00] brought to you by 180nutrition.com.au Welcome to the Health Sessions podcast.

[00:00:12] Each episode will cut to the chase as we hang out with real people, with real results.

[00:00:18] Hey this is Stu from 180 Nutrition and welcome to another episode of The Health Sessions.

[00:00:29] It's here that we connect with the world's best experts in health, wellness and human performance

[00:00:34] in an attempt to cut through the confusion around what it actually takes to achieve a long

[00:00:38] lasting health.

[00:00:39] Now I'm sure that's something that we all strive to have I certainly do.

[00:00:44] Before we get into the show today you might not know that we make products too, that's

[00:00:48] right.

[00:00:49] We're into whole food nutrition and have a range of superfoods and natural supplements

[00:00:53] to help support your day.

[00:00:54] If you are curious what I find out more just jump over to our website.

[00:00:59] This week I'm excited to welcome Dr Peter Martone to the podcast.

[00:01:10] Dr Martone has been dedicated to creating the happiest, healthiest and most well-rested

[00:01:15] tribe of people on the planet for over the past 20 years.

[00:01:20] He's the owner of Atlantis Chiropractic Wellness Centers and the inventor of the neck nest

[00:01:25] a revolutionary new pillow that is designed to improve your posture while you sleep.

[00:01:30] In this episode we talk about why posture matters during sleep and discuss many other

[00:01:34] strategies to get the best nights at rest.

[00:01:37] Over to Dr Martone.

[00:01:39] Hey guys, this is Stu from 118 Nutrition and I am delighted to welcome Dr Peter Martone

[00:01:48] to the podcast.

[00:01:49] Dr Martone how are you?

[00:01:51] I'm doing absolutely fantastic.

[00:01:53] Thank you so much.

[00:01:54] It's just got off of a really cool snow mountain biking ride.

[00:01:59] So I'm energized and I'm ready to deliver.

[00:02:03] I'll ampt up.

[00:02:04] I'll psych that right now.

[00:02:05] I can't wait to get into this conversation.

[00:02:08] Sleep is a big one for so many people and the first act for all of our listeners that

[00:02:13] may not be familiar with you or your work.

[00:02:15] I'd love it if you could just tell us a little bit about yourself please.

[00:02:19] Yeah, no thanks.

[00:02:20] I appreciate that.

[00:02:21] So one of my missions has always been to help people maximize their life, right?

[00:02:29] To be able to help them optimize their performance and I'm not.

[00:02:32] I was just sharing with you.

[00:02:33] I studied my exercise physiology out there in Australia and down in Legonne and I was a professional

[00:02:40] trainer.

[00:02:41] I'm an exercise physiologist.

[00:02:42] I'm a chiropractor so I've had all of this nutrition.

[00:02:46] I mean, all of this education on nutrition and exercise and being able to put it all together

[00:02:53] in really coming down to the mindset of your health is a product of your daily rituals

[00:03:02] and your daily rituals are driven by beliefs.

[00:03:07] So if you are not happy with where you are help wise, whatever it may be, you need

[00:03:14] to look at how you're thinking and who you are trusting as your resources for your

[00:03:21] health.

[00:03:22] And really what we stand for is education on being a different voice and more empowering

[00:03:27] message and being able to help people navigate through all of the disinformation that's out

[00:03:32] there and being able to identify the state of health that they choose.

[00:03:38] And now, we're doing that briefly.

[00:03:41] Wonderful.

[00:03:42] Well, I mean you mentioned disinformation very, very hard.

[00:03:46] We've never been I think in the throws of a society with so many compounding views, experts

[00:03:53] in every corner, social media shouting out as tapping on our shoulder trying to tell us

[00:03:57] another magic trick, sellers and other magic pill.

[00:04:02] Irrespective of how you move, what you eat, how you think, if you don't get good quality

[00:04:08] sleep.

[00:04:09] Many of those pillars will start to crumble and you'll come unstuck at the edges.

[00:04:14] I'm interested in your perception of how perhaps you define good quality sleep because many

[00:04:19] others can maybe crash out for seven hours, wake up feeling a little bit groggy, maybe we'll

[00:04:25] hit the second 2am, maybe it'll be 8pm.

[00:04:29] There's always been that number if you've got to try and get seven and eight hours of sleep

[00:04:34] and night irrespective of whether it's quality sleep or not.

[00:04:37] So what are your thoughts on quality sleep?

[00:04:40] How should we be feeling if we're well slept, well rested?

[00:04:44] Well, you know, I think it's important to understand.

[00:04:48] I mean, I zigzagged into the sleep industry for a tough day.

[00:04:53] I didn't enter the sleep industry.

[00:04:55] I helped people sleep, believe it or not.

[00:04:58] I had herniated my own desk with a mountain bike in in jute and I had always had pain

[00:05:05] in my spine, always from day one, even being a chiropractor for 15 years at the time.

[00:05:11] So I always had pain but I tripped into the mountain biking and rock climbing on the

[00:05:16] blocks, you know, off of the gong and I was always that competitive athlete and I'm adjusting

[00:05:23] patients and I always said, you know what?

[00:05:26] I have pain but it's just because I've hit pain, I've shoulder pain but it's just because

[00:05:30] it's so hard on my body.

[00:05:32] It wasn't until I perniated my own desk and then I reviewed 3,000 X-rays and found that

[00:05:39] holy macro.

[00:05:40] You know, I didn't have back pain all this time.

[00:05:45] I had full in head posture coupled because I was on a computer all day long and texting

[00:05:51] all day long and because I was sleeping in specific positions that causes this full

[00:05:57] in head translation and when you have full in head translation through the writing reflex

[00:06:03] it states that body posture is just a head position.

[00:06:07] So I had this chronic so-as-mater muscle spasm through my abdomen that twisted my spine

[00:06:15] and the so-as is the only muscle in the human body that attaches directly to a disc.

[00:06:20] So I had kind of theorized that holy macro.

[00:06:24] I didn't have back pain all these years because I had a bad back.

[00:06:28] I had back pain because I had full in head posture due to the modern day lifestyle.

[00:06:32] So I'm like, well when is there an opportunity?

[00:06:36] Because I get ADD, I'm not going to sit there and stretch my neck 10 minutes a day or 15

[00:06:41] minutes a day or half an hour a day which is what it's needed to bring that neck back.

[00:06:45] So I theorized, listen if I can change my sleeping position then be able to stretch it and

[00:06:51] improve the structure while I sleep.

[00:06:55] What better way to bio hack the body than to do it while you're sleeping?

[00:06:58] So I started changing my sleeping position and you have to understand why I did it was

[00:07:05] I may not have never practiced again because my disc was herniated.

[00:07:09] I'm now going to have surgery just because I didn't want to have more, you know, more

[00:07:13] issues so I had to get back to it.

[00:07:16] So I said listen if I can correct the cervical curve while I sleep then I'm going to be

[00:07:21] able to transform my entire life because I'll be out of pain finally.

[00:07:25] It was a theory at the time.

[00:07:27] So then I started to change away, I slept in my life transform.

[00:07:33] I started having more energy.

[00:07:35] I started you could put a glass of water on my chest and wake up in that glass of water

[00:07:40] would still be there.

[00:07:41] I stopped tossing and turning.

[00:07:43] So I started getting really restful sleep and I'm like holy macro, there's something

[00:07:49] into the sleep position thing.

[00:07:51] So when you ask that question, what does it mean to wake up well rested?

[00:07:58] Well to me getting way better sleep is what we promote.

[00:08:02] It's waking up well, awakening the full potential of a well rested aligned you.

[00:08:10] It's that third component of the alignment that no expert speaks about.

[00:08:14] They talk about getting good rest, being recharged but the structural improvement that

[00:08:20] you can have at night to me please a crucial role in the three-legged stool to be able

[00:08:26] to get a great night sleep.

[00:08:27] Yes fascinating.

[00:08:28] Well that, I mean you're speaking to everybody when you're talking about forward head syndrome

[00:08:33] we refer to it as tech neck.

[00:08:35] I've spoken to a number of people that say we're essentially devolving but we are becoming

[00:08:40] we used to be taller and upright and now we're stooped and hunched because that's

[00:08:44] what we do all day and I guess with the sum of everything that we do.

[00:08:50] Could it be as simple then as I was trying to lay on our backs at night, I'm guessing

[00:08:54] no there'd probably be some other things at hand.

[00:09:00] How might we take this path and try and test this for ourselves?

[00:09:03] So the way that I came up with all of the concepts that I know teach today is a based

[00:09:12] everything on law, the way the body adapts.

[00:09:15] So that a healthy individual adapts to stress in a while everybody adapts to stress but

[00:09:24] they healthier an individual the more able they are to adapt to stress.

[00:09:27] It's like the Titanic sinks some people though, some people live.

[00:09:32] Why did some people die because they weren't able to adapt to the stress as well as the healthy

[00:09:35] people? That's why some people die of COVID and some people don't because their systems are more

[00:09:40] functional. So when we look at adaptation we're going to look at three laws, the first law is

[00:09:47] Davis's law which states tissue remolds based on the stress supply.

[00:09:53] Wolf's law tissue deposits based on the stress.

[00:09:56] So bone remolds based on the stress supply and then the writing reflex which is body posture

[00:10:05] just ahead position. So when you look at all three of those laws and you put those together

[00:10:11] simplisticly a body is like clay and it can be molded but the problem with it is everything

[00:10:20] is controlled by a neurology. So you have neurological patterns that need to be broken up even

[00:10:27] if you stretch this bind into the position. You can have a great curve and then all of a sudden

[00:10:32] when you're not thinking about it, you're going to walk back down into the stooped posture because

[00:10:38] neurology controls muscle structure. So it's a combination of putting yourself in it's not

[00:10:45] it will go over this. It's not enough to just sleep on your back. It's we call it the corrective

[00:10:52] sleep posture or the corrective sleep position is how you use the pillow where you put your

[00:10:58] arms because the average person tosses in turns 20 to 40 times a night because they're in pain

[00:11:03] and then you train the neurology to solidify the new thing and you do that by working on your balance.

[00:11:09] So you're couple sleeping position with wobble board working on your balance. In both of those

[00:11:19] will allow your body to stand upright if you do it consistently enough and when I show you this

[00:11:26] position, you don't have to stay in this position the entire night. You just need to fall asleep

[00:11:30] in this position and then let your body do whatever it's going to do in the middle of the night.

[00:11:34] So tell me about the wobble board. Is that the typically the cylindrical board with the

[00:11:39] bowl in the middle? Like what do you do? Do you stand in it when you watch TV? How long do you use it for?

[00:11:45] Yeah so you put it on a hard surface. The body actually I'm going to call it a muconic log but

[00:11:52] it's a lot that exists but it's not really log, but we all know it. You don't use it you lose it

[00:11:59] right? So with that means simply stated I'm going to take another step is if you support something

[00:12:09] in the body you're going to weaken whatever you support. Anytime you support something, yeah.

[00:12:15] If you put a shoe on and you have an arch support that is going to weaken the arch of the foot.

[00:12:22] You wear any time you support the body so when we sit down and we use more supports in our chairs

[00:12:31] and we're sitting on a couch and we use sneakers that's actually being a specific portion of our brain.

[00:12:39] And when you when you actually what's called the vermus in your brain,

[00:12:44] you're going to end up walking on your toes. Yeah. Your body posture is going to lean forward

[00:12:53] and then it's like a shuffling gate you'll notice all the people they don't typically walk

[00:12:58] like this because of all back quits. They usually walk in this constricted pattern. So as our body

[00:13:05] posture, as we're destroying the structure right ahead because we're sleeping,

[00:13:09] curl up in balls because we want to feel safe. We're starting to walk like this.

[00:13:17] So all we need to do is you work on one of those wobble boards and you're going to fall backwards.

[00:13:23] You need to improve the balance in that back plate right, the back portion of the plane.

[00:13:31] This is a front plane as opposed to your plane. So you need to be able to stand upright

[00:13:37] which you had it in mind in a good posture and then just work on a wobble board five to ten minutes

[00:13:42] a day that's all you need to do. Okay that's interesting. I have a wobble board so I've

[00:13:46] put a challenge out there to anybody who has a wobble board. Things that they're great on the

[00:13:50] wobble board, I would just say stand on that thing, get comfortable, get in the position and then

[00:13:56] shut your eyes. Then see how you go. And then every wobble board's creating equal, like you have a

[00:14:02] go fit wobble board that's really really hard. And then the Amazon wobble board is that anybody can do

[00:14:08] so the harder the wobble board and then you're going to drive together. So five to ten minutes a day

[00:14:18] and that will be sufficient then to start training. Now I got the wobble board specifically really

[00:14:24] not even thinking about anything to do with sleep. It was more to work on stabilising muscles in my

[00:14:30] feet because I just figured well you know I'm getting older. I want to make sure that I'm stable

[00:14:35] and unbalanced and I have these little minute muscles that help me out. I don't want to fall over

[00:14:39] and break things but fascinated to hear how that plays into sleep. I'm going to get it, I'll have

[00:14:44] to dust it, I'll get it back from under the bed and dust it off. I'm into it again.

[00:14:48] Give me that because when I put you into this position one of the things that people

[00:14:54] feel or some of the feedback they wake up and they feel like they're falling backwards

[00:14:59] or they're falling off a cliff. It's because the position they need doing your body is not

[00:15:05] safe. So the vital toss in turn for three reasons. Number one because it's in pain.

[00:15:11] Number two because your core temperature is too warm right breathing it's just not alone.

[00:15:16] But and then before is because your body does not feel safe because there's it so we fall asleep

[00:15:23] where all these been taught go to sleep but we've never been taught how to sleep right so I grew up

[00:15:30] in Maulin, Massachusetts it was right on the busy street there was a bus stop right in front of my

[00:15:37] house and my bed with the window that was on the front porch so I couldn't remember as a kid

[00:15:43] always thinking that's how it was going to smash through the window and steal me all right so

[00:15:48] I would fall asleep curl up in a ball with pillows and stuffed animals all around me because

[00:15:54] that's how I felt safe then that is how I learned to sleep and most of us feel safe. So when I

[00:16:01] put you into this position it's going to be you're going to feel exposed, you're not going to

[00:16:06] feel comfortable because you know you have the forward head posture people have bunions there

[00:16:12] they lean so far forward so when you when you're put into this position you feel unsafe. So

[00:16:19] that's where we talk about using pressure in your chest pressure of your eyes different things

[00:16:24] that you can do to support yourself when you're starting to fall asleep in this position.

[00:16:29] So tell me then about this sleep posture because I know that you mentioned side sleeping and

[00:16:36] twisting and turning and shuffling like I do it like I am a side sleeper couldn't ever think about

[00:16:42] any other way to possibly go to sleep and and I jumped onto your socials the other day and you

[00:16:47] had a chart it was a figure and I think there maybe were nine different postures in there and I

[00:16:51] was like this guy with a leg at nine degrees and the hand and one was behind a pillow and

[00:16:57] that like that was me to a tee but then seeing the way that you are talking about sleeping like

[00:17:03] it is worlds away to how I sleep so I'm keen to see more. So if we think as two individuals right

[00:17:14] and one of most people don't realize is that and this is something that I am no idea how this

[00:17:23] concept has missed you know our current health paradigm. The structure of your spine plays a

[00:17:30] significant role in protecting the central nervous system and when the structure of your spine

[00:17:37] is out of alignment it affects the function of the nervous system so so alignment is critical to

[00:17:44] maintain at night if not you're going to compress a specific nerve and especially the neck it's

[00:17:51] called the vagus nerve. You're going to compress the vagus nerve you're going to suppress

[00:17:58] vagal tone and it's going to give you a relative sympathetic dominant tone and everybody understands

[00:18:04] oh I'm insubbidle I have shut my adrenal glands in shot I have no energy oh I started meditating

[00:18:11] about my adrenal glands I can't help them I need adrenal support but nobody looks at vagal

[00:18:17] suppressor which is the opposite of the stimulation so you have these two nervous systems that

[00:18:22] are constantly in balance you have sub-ide or thrive and those should be in balance most people

[00:18:29] because of their sleeping position destroy the structure of this cervical spine affecting the

[00:18:34] tone of the vagus nerve which puts them into a relative sympathetic dominant state and they have

[00:18:40] immune system issues they have digestion issues and hormonal imbalances so when we start to look at

[00:18:49] help not just from a recharge stop you know standpoint we want to look at it as a structural

[00:18:57] alignment in the bed type of standpoint and when I put I'm going to show you this position in two

[00:19:03] seconds and when I put you into this position remember all you need to do is focus on falling

[00:19:10] asleep in this position whatever happens in the middle of the night just let it out okay to fall

[00:19:15] asleep in this position and that's the lifestyle happen you may only say in this position for a half

[00:19:21] an hour that it may be an hour that it may be two hours but if it's an hour or two and 90

[00:19:27] you extrapolate that over a week that's 14 hours of putting you into the traction I'm not out a

[00:19:32] week and then over 10 weeks that's 140 hours of reversing the damage effect of being on the cell

[00:19:39] phone all day long and it's important to not support that head when you sleep on your back

[00:19:47] because most people are going to be like oh yeah yeah I've tried to sit my back I can't do it

[00:19:51] I can't breathe it's because you're closing down your air when you because a pillow define as a

[00:19:57] support for your head and like we said before anytime you support something in the body you weaken

[00:20:03] so what we want to do in contrast to that is we want to use distraction so we want to use the weight

[00:20:10] of the head off of the back of the neck that's what I'm going to show you on but off the back of a pillow

[00:20:16] and it's going to gently stretch the curve back into your neck by putting the pillow under your neck

[00:20:23] and letting the head hang off the back well okay

[00:20:27] okay here's the neck nest I eat with the neck nest on the angle and then I take the neck nest

[00:20:37] and I take my hands and I put the entire neck nest under my neck so that head is off of the back

[00:20:46] of the neck nest okay yeah so the weight of my head is gently stretching that curve into the neck

[00:20:57] and arms and legs like by the side like as you are just like that like this like this

[00:21:04] you don't want to you know be like this so I typically have my arms and my legs outside of the covers

[00:21:13] so when I so I also use the covers under my chin to hold my to hold my jaw post

[00:21:23] and then yeah I typically sleep with my arms out because your body only cares about really your core

[00:21:32] yeah so if you're core warm you're going to be able to you're going to be able to

[00:21:38] to regulate your hands and your feet so how long did it take you to get used to that

[00:21:42] not take me a long time yeah right so but remember I said the my why was so big right because I

[00:21:49] was dealing with the disc reneation and after reviewing those 3000 x-rays and finding the pattern

[00:21:55] was so consistent based on that full and head posture anybody that has a hip issue more likely

[00:22:01] has an acrom and never sleep reneation it's far enough I've dealt with thousands and thousands

[00:22:06] and thousands of different people in relating their x-rays in in order to get long term results

[00:22:13] in relief I never have back pain anymore ever and I had it like the first 25

[00:22:18] of first 30 years in my life and it's because that my neck is in such a good position because

[00:22:24] they adapted my sleeping position that's fascinating so that particular pillow that you have now

[00:22:29] you mentioned that you refer to that as a neck nest yeah I'm guessing that's a specialized

[00:22:36] pillow um can we do this with our own pillows or is it yes so this is something that I ended up

[00:22:43] pattern that's my design yeah it's my design just based on getting other pillows and sock pillows

[00:22:51] in doing the same thing but you can take a sock pillow yeah okay and instead of putting it flat

[00:23:00] you put it on its edge right and then you take it you take it then you stop it under there yeah

[00:23:09] hey okay and then you get you got that back right okay I'm gonna try it I will try I will try that

[00:23:18] um what what are we typically going to uh experience if we are have been side sleepers for all of our

[00:23:25] lives and then we're gonna try this position on the back where we're literally the head is hanging

[00:23:30] but the neck is supporting supported um I mean you mentioned maybe we might stay like that half an

[00:23:39] hour maybe we'll wake up back on our sides again um what's the duration to be able to really push

[00:23:45] through for perhaps the entire night to get these so I have some people that

[00:23:51] never thought they would be able to do it yeah hundreds of people thousands of people that

[00:23:55] said I'll never be able to do it within two nights they're sleeping on their back in the

[00:24:00] sleepers room night and they can't believe it then you have other people that just say I can't

[00:24:04] do it there's no way yeah and it's really a product of unfortunately like if someone has an

[00:24:12] ED or they think a lot and you know if there's there are different ways to be able to

[00:24:19] um help uh the bed so remember in order for you to sleep you there's you have the survival system

[00:24:26] you need to shut that down and you need to turn on the thrive systems which is the power

[00:24:30] sympathetic nervous system so when we look at the power sympathetic nervous system understanding

[00:24:36] that we grow develop and heal at night because that system's turned on how do you turn that on

[00:24:43] well first thing you can do is you can use pressure over your eyes right pressure it's your

[00:24:51] eyes which is the simple sleep mask yeah creates safety it's like an ostrich sticking its head

[00:24:56] in the ground that in itself will improve power sympathetic tone using pressure and in chest

[00:25:05] putting a pillow over your head like I did when I was a kid he's stick pillows all around you create

[00:25:11] this cocoon or this safe environment right you'll be able to get to sleep lot a lot of times people

[00:25:18] if they have too much forward constriction which most of us do that being that far back is an issue

[00:25:25] so you can't sleep with pillows creating like a slightly elevated sleeping position and then put

[00:25:32] the neck nest or a pillow under your neck but if you sleep elevated that will help from you

[00:25:38] from feeling like you're falling backwards so with a doctor's sleep right that's our that's our

[00:25:43] jam we educate people on how do we want to change the way the world sleeps we want to help them get

[00:25:49] way better sleep and way stands for awakening the full potential of a well rested align you right so

[00:25:58] it's not just well rested is that alignment please a critical role in our brand because of understanding

[00:26:06] the structure that has spent 25 years in my life you know dedicated to yeah that's brilliant so

[00:26:11] so on the converse then there probably be a bucket of things that the majority of us are doing

[00:26:18] that you would shake your head out and just think well if you want to wreck your sleep just

[00:26:22] continue doing what you're doing and that could be things like you know alcohol caffeine smartphone

[00:26:27] use you know exercising high intensity of 30 minutes before you want to try and get to sleep I mean

[00:26:34] am I on the right track there on some of those I'm not going to sleep good today because it's

[00:26:39] actually hours before you go to sleep yeah right I just finished my my my heart rate my

[00:26:46] metabolism will say elevated one of the issues with heart rate a high heart rate is you're not going

[00:26:53] to get good deep sleep so your heart rate needs to come down as much as you can control it with

[00:26:59] your breathing yeah it's it's it's all metabolism and if you stimulate metabolism you got

[00:27:04] a crush your sleep patterns so two say nice which is my late mouth myking night I never get

[00:27:09] to get a good night sleep I accept it so Wednesday I take it now you know so it's you know you have

[00:27:14] to you understand that you're not going to get great sleep every single night because we're all human

[00:27:19] right we yeah some of it you know like this weekend I went out my car under a snow building adventure

[00:27:25] and you know I I parked choke and having some alcoholic beverages when I came back and I know

[00:27:32] I'm not going to get a good good night sleep but I I've built an accent to my lifestyle okay so

[00:27:37] you know yeah it's it's alcohol it's caffeine afternoon right because that keeps your heart

[00:27:44] rate stimulated it's it's eating too late anything anything that will will destroy like raise your

[00:27:52] core temperature we came up with a supplement called deep sleep and it doesn't knock you out

[00:27:57] but when it does is cools your body core temperature so when you want your body core temperature to

[00:28:02] cool and if it cools quickly you have drop you into deep sleep within that first odyssey cycle

[00:28:08] fantastic so tell us a little bit more about that supplement what what what are the key ingredients

[00:28:12] because I'm fascinating and as we mentioned before the show I've tried every supplement under

[00:28:18] the sun and love experimenting menu stuff yeah and I'm not a big fear it took me you know a long time

[00:28:25] even decide even make a supplement right and my one of my issues and the reason I decided to

[00:28:33] make it is like tonight it's difficult for my core temperature to cool because my at my

[00:28:42] have such an elevated metabolism right now because of how much my body difference so I will take

[00:28:49] deep sleep so deep sleep has a few things key ingredients most people know that has magnesium in

[00:28:55] it right kind of cools the central nervous system has GABA helps semitone and be released but

[00:29:02] has also a lot of journey a lot of the dilates your blood vessels so if you dilate your blood vessels

[00:29:10] most of the blood vessels are going to be in your hands and your feet and you stick your hands

[00:29:14] in your feet outside of the covers that it will just act as a better radiator for your body

[00:29:21] core temperature so it helps the core temperature drop okay fascinating would you advocate

[00:29:27] sauna use before bed because that that I mean that's definitely a bit of a thermogenic thing going

[00:29:32] on there yeah so I typically take a steam steam shower I love it yeah because it's not the

[00:29:39] steam show it the high temperature high temperature stimulates your immune system that's the

[00:29:44] biggest thing temperature does so high temperature if you elevate your core temperature that's why

[00:29:49] your body gives you fever yeah body give you a fever not because it's the the virus it's the

[00:29:54] metabolism speed not to elevate core temperature but then that's why you don't get good sleep when

[00:30:01] you're when you sit because you're you're running at high metabolism high hour so now when you

[00:30:08] when that core temperature drops so you get tired or you feel like you know a summer

[00:30:17] when you when you're core temperature drops so if you elevate it really high and then the body is

[00:30:24] going to cool that's what makes you tired so I love that idea yeah I'm bringing it we'll take a

[00:30:29] you know do a hot steam and then during the day people get tired right around noon time one o'clock

[00:30:36] that's because your body falls a sick with cycle in your core temperatures dropping again

[00:30:41] so only taking your core temperature drops you took a period of time yeah fascinating now and

[00:30:46] you mentioned food and digestion things like that what do you think about our diet or eating habits

[00:30:53] like do you ascribe to any particular way of eating in terms of the types of foods you eat or the

[00:30:57] timing of the food that you eat to want to with with sleep being the ultimate goal so if

[00:31:04] sleeps the ultimate goal you don't want to have a lot of food in your in your digestive tract when

[00:31:08] you go into sleep and then when you wake up in the morning your sugar levels actually really high

[00:31:13] and you do not want to eat when you sugar level high yeah so I I don't eat first thing in the morning

[00:31:20] so I typically it's called intermittent fasting so I'll wake up in the morning and I won't eat

[00:31:25] until noon is typically my biggest meal usually salad and it's a big sound like a lot meats and

[00:31:33] tables it I just put my my meal on green I like to get life food within my system yeah

[00:31:40] and then I'll have dinner and then dinner will be something small and I'll typically eat

[00:31:46] which is still a little bit late but it's really small I'll need to have an egg right or

[00:31:51] or or an egg and something else I might we have chicken so I love that I love to have that

[00:31:57] that natural food from the environment and so we so I typically eat right around six o'clock

[00:32:04] and I'm eating a small meal but that you know five thirty six o'clock and I'm going about at nine

[00:32:09] thirty okay so so you know I'm giving myself a good three or four hours before bed to digest

[00:32:17] so question then on fluids and you mentioned about three or four hours before food I heard

[00:32:22] the other day of a three to one rule you're probably familiar with it and it was for optimal sleep

[00:32:29] give yourself three hours to digest your food before you go to bed two two hours of no fluids

[00:32:34] and one hour off your smartphone how does that align with your thoughts because I know that oftentimes

[00:32:41] especially as we age as well if we're consuming fluids before we go to bed we can get up during

[00:32:46] the night and need to urinate and that's going to disrupt everything especially if it happens

[00:32:50] multiple times so it is one of the things that I think is important

[00:32:58] so we don't want to be stimulated right when we go to bed but a lot of the smartphones there's

[00:33:04] some mindless games that people play that can actually even make you tired yeah so

[00:33:09] and note that there are a lot of iris programs within the smartphones that decrease the

[00:33:14] the light that's good that are going into your eyes so I'm not opposed to having your smartphone

[00:33:20] on when you're going to sleep but you just don't want it stimulated in volume if you're playing

[00:33:28] one of your games and that can be relaxing for some people so my rule of thumb with the

[00:33:35] smartphone is just don't be super stimulated when using your smartphone but you can I don't mind

[00:33:42] the hour half an hour that you know that's good but I can shut my smartphone up put it away

[00:33:47] you know I'm not playing modes so I don't get any of the the EMS and then go to sleep in seconds right

[00:33:54] so I'm not really affected by it I love the fluid you really really want to be conscious on how much

[00:34:02] fluid you drink right before bed because the worst thing is you could be a great sleeper

[00:34:07] but if your bladder spills up there's nothing you're going to be able to do a heat getting up

[00:34:13] in the middle then take a bite of the mouth and it's horrible right but you know it's so you

[00:34:18] get to be really conscious about food and hydration any thoughts on those people perhaps then that

[00:34:26] I do have to get up during the night and be really struggled to get back to sleep because

[00:34:32] oh yeah I used to be guilty of this in terms of maybe three o'clock in the morning I go to

[00:34:39] the toilet and then my mind is racing I just feel like I've come out of a the board room and I've

[00:34:43] got all of these thoughts remanating and I cannot switch it off and I dialed into something called

[00:34:48] box breathing which really helped me but I know that so many people suffer with this and I'd

[00:34:54] love to hear what your thoughts are. Let me I'm just going to ask a question I don't know

[00:35:01] when you know what the knowledge is on this this topic yeah if you had to guess right

[00:35:08] when you think what portion of the brain do you think turns on the front portion of the brain

[00:35:16] or the back portion of the brain from right front portion of the brain and prefrontal cortex yeah

[00:35:23] if you remember something what portion of your brain do you think I mean it's simplistic but

[00:35:30] what portion of your brain do you think the energy moves to?

[00:35:35] Rear.

[00:35:36] Rear right where are your sleep centers in the front portion of your brain or do you think the

[00:35:40] rear portion of your brain in the rear right so if you want to access your sleep centers you can't

[00:35:48] think yourself to sleep you have to remember yourself to sleep so you can focus on bringing that

[00:35:54] energy back and when you wake up in the middle of the night it's a very addictive time to think

[00:35:59] because it's right in the middle so you can think and access your subconscious thoughts very

[00:36:06] addictive time thing so you can think about everything you can solve all of your problems

[00:36:11] and then you're going to be like I just got to remember that I just have to remember that I have to

[00:36:15] remember that and once you fall asleep you wipe the sleep clean and you're done so here's the deal

[00:36:21] you fall asleep on your exhale in the holes not the inhale right so if if you can focus on

[00:36:30] relaxing your breath

[00:36:34] that's a natural pause

[00:36:36] and then you inhale you focus you fall asleep in that pause because that's where your sympathetic

[00:36:45] tone is maximum so focus on that breath or try to get into the dream you were thinking about

[00:36:52] because we want it being control of something you can be in control of remembering or thinking

[00:36:59] if you think you're going to stay up for hours but if you remember you're going to fall back

[00:37:03] that's fascinating and that that talks to a bit of a strategy that I use and you've just you've

[00:37:09] just lent a little bit of science then to that to help me understand what's happening so I

[00:37:14] I use Netflix as a tool to switch off my thinking mind so before I got a bed I like to watch

[00:37:19] an hour of Netflix like trash TV so I don't have to like a smartphone you're going to shut that off

[00:37:25] I don't know if you're right so it's mindless TV that's okay because it's coming to you

[00:37:31] it's minus TV but if I ever wake up during the night I had my strategy is to think about the

[00:37:39] mindless TV and remember the mindless TV no no no remember the mindless TV remember the mindless

[00:37:45] it already happens that's right and so I remember all of the things and I'll go through the story as

[00:37:50] I have watched it on the TV and it works and and I think I heard somebody use the term the coin

[00:37:59] visual overriding and it was essentially just trying to just calm this chatter down by

[00:38:07] junk whether it be junk audio junk books junk TV just trying to switch off that monkey mind but

[00:38:13] yeah I'll always go back and remember remember remember remember and I'll go through and I'll

[00:38:19] remember the workout that I've done that day and I'll just go through the motions what did I do

[00:38:24] which weights did I pick up and it works I go straight back to sleep so first I so thank you for that

[00:38:29] you've you've added a little bit of science and flavor to that so I understand exactly a long time

[00:38:35] because I study once I get into sleep and it was very difficult for me to fall asleep yeah I tried

[00:38:42] to look and it didn't exist anywhere and I had to look and I'm like listen but just make sense

[00:38:48] your sleep centers in your memories it's so close to each other well one of the reasons sleep is so

[00:38:54] beneficial in REM sleep is because it categorizes your memories so let me start thinking of

[00:39:03] and here's the thing let me start remembering you what I find and I don't know if the

[00:39:09] sciences on it it doesn't exist but I'm going to tell you based on anecdotal evidence you have

[00:39:16] to have already slept on that memory right yeah so it has to already be files in the whole

[00:39:23] database and then once you fall asleep on a memory if you'll go if you keep thinking about the

[00:39:29] same memory you'll fall asleep faster and faster and faster so I'm going to give you a first

[00:39:34] of I had a Christmas party and there was 103 people there how do I know that because I count

[00:39:41] everybody in my mind right before I took that myself to sleep because I have I know I have my

[00:39:48] mouth make it friends and there were 12 of them I have 16 of my in my leg friends then there were

[00:39:54] bit so I count everybody over and over and I don't even get to the end of it anymore because

[00:39:59] it's so repetitious yeah that it put myself to sleep that's brilliant wow boy I bought you got a

[00:40:04] lot of friends that's all I gotta say yeah yeah yeah yeah yeah yeah yeah yeah yeah yeah yeah yeah yeah

[00:40:08] it was like a high school Christmas party yeah it was big that's awesome well look we are

[00:40:14] we're kind of coming up to time here and I'm conscious of you as well because you've got

[00:40:19] stuff to do before you've got to get into your sleep routine no doubt but question that I like to ask

[00:40:24] is is personal to you in terms of your non-negotiables what other things that you do on autopilot each

[00:40:30] and every day that enable you to crush your day and it doesn't have to be sleep related it might

[00:40:35] just be I like to get up and get light in my eyes and I'll have a black coffee with I don't know

[00:40:41] butcher any or something like that anything so sleep is one of my non-negotiables as you can

[00:40:47] imagine yeah sleep and sleep position because I know that if I that was probably my way back to how

[00:40:55] is is really being able to improve my vagal tone right through getting the structure correct in my

[00:41:02] sleep so that's one of my non-negotiables also going periods of time without eating I think it's

[00:41:09] so important to challenge your sugar levels within your body and being able to complete that

[00:41:15] liver glycogen say your body can go into what's called the topogy I think that's so important I think

[00:41:21] we eat too much within our current culture I stay away from like I obviously I have some sugar

[00:41:29] but I really try to not get my sugar through drinks like gay rays and all like juices and all

[00:41:37] that any time you see healthy in the grocery store just wait for me yeah and I and in a book

[00:41:44] that really stuck with me that that I think is is real you know was an influential thing in my mind

[00:41:52] and it's not in current production anymore but what's called eating profuity by David Wolpe

[00:41:56] and he also had a superfood spot but it within that book they took pictures of food

[00:42:03] and there was energy they used curl on photography and took pictures of food so when they took

[00:42:08] pictures of the food they would see like a cooked piece of lettuce versus a regular lettuce

[00:42:13] the cook had just more light energy within it yeah and then they categorized superfoods

[00:42:18] like cacao, hebsi, goji berry, honey and you have these foods that just really

[00:42:25] it is just so much hardest energy so I really like to get superfoods with my diet on a daily basis

[00:42:32] my big one's honey because I eat fantastic yeah well that's great advice well we have got a

[00:42:38] raft of information for our listeners here so it's fantastic so what's next for Dr. Peter

[00:42:45] Martijn so we're just at the start of the year obviously there's lots of opportunity ahead of us

[00:42:51] have you got anything lined up? Yeah so my so my understanding of neurology right so

[00:42:57] being able to look at people in telements going on even before I can look past somebody's symptoms

[00:43:03] read the neurology in their posture and tell them what's going on internal even before they tell

[00:43:08] me so we're coming up what's called the neuro structural protocol and that certification

[00:43:13] and I'm going to start teaching that across the world and I want to get so when you my mission is

[00:43:19] to be able to change collaborative health care as we know it to be able to improve patient outcomes

[00:43:24] right because you go to a side step is a chiropractor an MD you know an acupuncturist

[00:43:31] yes they have different they have different you know modalities on which they treat but nobody

[00:43:37] looks at people the same way yeah they'll look at people very different so I want to be able to

[00:43:42] bring people together within one common lens of being able to look at people read neurology

[00:43:48] in structural posture and be able to treat the same and beyond the same language when you

[00:43:53] either communicate with collaborative health care so that is 2024. Oh that's exciting well when you

[00:43:59] said that I kind of looked at myself and just thought oh quick stand up straight you looking at

[00:44:03] it. I can't wait yeah I know what's going on um so for all of our listeners then that want

[00:44:07] to find out more they're interested in neck nest they're interested in your communications

[00:44:13] whether it be social media blog post um podcast all of their butt where can we send them.

[00:44:17] So I think the best place to go because you can find out most of like you can go to neck nest

[00:44:22] from there and stuff my educational site is drsleepbreak.com DRSLEPRIDHT right when you get

[00:44:32] on to the site there's a there's a health uh uh uh sleep risk assessment right it determines you

[00:44:38] can take a quick quiz in it will rank how well you're uh you know how well you're sleeping and how

[00:44:43] it's affecting your health and then a pop-up will come up with give you a free download which will

[00:44:48] that be a five pillars of sleep just like you had pillars yeah and so that we break it out into

[00:44:54] position temperature timing rest it relax and all that stuff. Brilliant fantastic great resources

[00:45:00] well we'll put all the links that you've spoken about in the show notes today um drsleep my

[00:45:05] own fantastic conversation like really really enjoyed it and hopefully at some stage you might

[00:45:10] be able to get on the mountain bike and go for a ride with you in the near future absolutely thank

[00:45:15] you so much again and uh we will be in touch thank you for having me appreciate

[00:45:32] thanks for listening to our show the health sessions if you would like more information on

[00:45:36] anything health from our blog free ebook or podcasts simply visit www.180neutrition.com.au

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[00:46:01] so until the next time wherever you are in the world have a fantastic week