132: Sleep Revolution: From Exhaustion to Excellence

Send us a message (& include the best way to reach you)

Quality sleep isn't just about quantity—it's about ensuring your body actually restores while you're unconscious. Many entrepreneurs technically get enough sleep hours but still wake up exhausted because their bodies aren't properly repairing during rest.

• Sleep problems often stem from eating too close to bedtime, preventing your body from entering repair mode
• Most sleep issues happen when your nervous system stays in survival mode even during sleep
• Reversed cortisol patterns (calm during day, wired at night) create the "tired and wired" phenomenon
• Unstable blood sugar causes your body to biologically "doom scroll" instead of deeply restore
• Morning sunlight within 30 minutes of waking helps regulate your sleep-wake cycle
• Creating a wind-down ritual signals safety to your nervous system before sleep
• Quality sleep reconnects you with your intuition, purpose, and spiritual alignment

Subscribe to our From the Heart newsletter in the show notes, and join our free live training next week for more sleep optimization strategies.

Support the show

As a token of gratitude, of course you’re interested in these FREE and powerful resources, and because you enjoy the show, be sure to leave your 5-STAR Review HERE!

>Join From The Heart: Your feel good feed packed with inspiring stories, wellness tips, and expert insights. Let’s recharge your energy, balance your vibes, and celebrate YOU every Sunday morning.

> You might be wondering just how full your Toxin-Tank may be: Take your FREE Toxicity Assessment to find out - no email required!

> You’ll discover a new level of self, after your FREE 2-Part audio training for Confidence!

> Love to Read? You can lean more about Integrative Health on our Blog

> I know you’re concerned about your future. Schedule your FREE Consultation with Jeffrey

Episode Transcript

Speaker 1 (00:00):
Hey there, conscious creators, jeffrey Mort here,
your personal high-performancehealth coach, and welcome back
to another episode of BreakingBoundaries for Entrepreneurs,
where you're about to discoverhow to reclaim your energy,
biology and mind so that you canlive, lead and love in
alignment with your purpose.

(00:21):
And today we're talking aboutsleep, but not just any sleep.
We're talking about the kind ofsleep that should have you
leaping out of bed like a Disneycharacter, surrounded by
singing birds, but instead hasyou dragging your body to the
coffee machine like you've justdone a triathlon in your dreams.

(00:42):
Sound familiar?
Well, let's get into it.
Hello, I'm Jeffrey Mort.
If you're like mostentrepreneurs, you're busy
taking care of business, yetwho's taking care of you?
If you're ready to take yourenergy and performance to the
next level in your life and yourbusiness, then this podcast is
for you, because today you'regoing to start breaking

(01:04):
boundaries of your mind, bodyand business with integrative
health, and when you do that,your possibilities are limitless
.
I'm grateful you're here yes,always grateful for you joining
me here today on BreakingBoundaries, and I want to say
stay till the end for a specialannouncement that you're going
to love.
And I want to say stay till theend for a special announcement
that you're going to love and Iwant to share now a personal

(01:28):
story.
Not long ago, I was technicallygetting seven to eight hours of
sleep at night.
I had the bedtime alarm, I hadthe blackout curtains, I was
drinking the magnesium tea andyet I still woke up tired, foggy
, short, fused with my kids andless than inspired at work in my

(01:52):
career.
I was totally disconnected frommy own intuition and I remember
one moment so vividly mydaughter was heading out for a
date a semi-formal school event,I believe it was and I was
standing at the door like aclassic dad in a sitcom,
crossing my arms and trying tofigure out if this kid was

(02:14):
worthy and I say that in airquotes.
But all I could think was I'mtoo tired for this interrogation
and I just want to go to bed.
So I wasn't showing up how Iwanted to show up as a father,
as a parent or in my career andthe deeper truth was that my

(02:34):
body was sleeping but it wasn'trestoring.
So if you're nodding your headright now, please know that
you're not alone, especially forthe conscious entrepreneurs
that I work with over at Loveand EG Wellness.
So many of you are gettingenough hours.
So technically, you're coveringthe quantity, but you still

(02:56):
feel depleted.
You've got passion, you'reshowing up, you're doing the
work, but you're not getting thequality.
Your body, it, feels like it'son low battery by noon.
Does that sound familiar?
You know this isn't about age.
This isn't just what happensafter 40, as you know.
Maybe your medical doctor mightsay that people just don't

(03:18):
sleep as well when they getolder, and in general, that's
not a false statement.
But there's a reason for thatand it can be fixed.
It happens when your nervoussystem is wired for survival,
even while you sleep.
That's right.
So here's what might be going onbeneath the surface.
We're going to bring in alittle bit of science here.

(03:39):
You're eating too close tobedtime so instead of shifting
into rest and repair, yourbody's still digesting dinner
like a chef scrambling too closeto the kitchen while you're
trying to close your eyes.
It's just not going to work,and this is probably the number
one thing that I can tell people.
If there was just one thing todo to get better sleep, it's

(04:01):
give yourself three to fourhours between dinnertime and
bedtime.
And that doesn't mean eatdinner at 9 pm and go to bed at
midnight.
That means try to stop eatingby 5 pm, 6 pm, 6.30 at the
latest.
That's going to make thebiggest difference for you.
And here's what else might begoing on underneath the surface.
Your cortisol, your stresshormone, your stress response is

(04:24):
backward.
It's meant to rise in themorning and fall at night, but
many of us are on the reverseplan calm all day and wired like
a raccoon in a garbage can by 9pm.
We call this tired and wired,and the other thing that could
be going on is that your bloodsugar is not stable, meaning you

(04:45):
may technically be asleep, butyour body is doing the
biological equivalent of doomscrolling.
So you can actually see this.
If you would wear a continuousglucose monitor for a month or
two months, you would actuallybe able to see this real-time
data for your blood sugarthroughout the course of the day
, and then, of course, we wouldsee over the week and how that

(05:08):
works for you.
You know it may sound funny,maybe a little, but this is real
.
This is real.
And when I say it may soundfunny, I'm talking about the
biological equivalent of doomscrolling, or being wired like a
raccoon in a garbage can by 9pm.
That's what I meant by soundingfunny, not these real world

(05:28):
health issues that are holdingyou back, and it's completely
real.
It's costing you your clarity.
It's costing you your hormonebalance.
It's costing you yourconnection to source, to spirit
and to joy.
So what can you actually do?
Here are three small but mightyshifts that can change your

(05:49):
sleep and your life.
Now I already gave the firstone away Stop eating at least
three hours before bed.
Why?
Because your body can't do deeprepair while it's digesting.
It takes energy to do both, andyour body has.
Well, there is a finiteresource of energy and we talk
about that in a differentprogram.

(06:09):
But in general, when you go tosleep at night, your body has to
decide, you know, am I going todo repair or do I need to
process this food that was givento me, you know, 45 minutes ago
?
You want to give it space tofinish the dinner cleanup before
heading into nighttime healingmode.
Number two and I've talked aboutthis in other podcasts get

(06:31):
morning sunlight within 30minutes of waking.
This is so important.
A good night's sleep starts inthe morning.
Natural light tells your brain.
A good night's sleep starts inthe morning.
Natural light tells your brainto regulate cortisol properly
Higher in the morning, lower atnight, helping your sleep rhythm
stabilize naturally.
And then, number three, createa wind down routine, or I should
say a ritual, because a routineis just, you know, something

(06:53):
you do like.
Oh, I, you know, brush my teethand give gratitude and then go
to bed.
But having a ritual is more ofa, an experience, and so a
widened out ritual that signalssafety to your nervous system.
Why is this important?
Well, whether it's a warm bathor gentle stretching or a short

(07:14):
meditation, you know I I do someof these things.
I will do a sauna, not too hot,not too close to bedtime either
.
I'll do a foam rolling orgentle stretching, and I love
doing a hypnosis before bedbecause it really really takes
advantage of the subconsciousmind to create what I want to

(07:35):
have in my life.
And your body needs cues thatsay that you're safe, that you
can rest now, and that's whatthe important part is.
So it's not about perfection,it's about precision.
Now, I know you might bethinking I already have so much
to do.
How can I add all of this?

(07:55):
Well, the truth is you don'tneed to be perfect.
Everyone's body is different,and that's exactly why we're
going to invite you to a freelive training coming up next
week, so stay tuned.
As I said at the beginning ofthe show, the details will be in
the outro today and you cancheck that out Now.
Here's what I want to leave youwith today.

(08:15):
This is about more than justsleep.
Rest isn't a reward.
It's your birthright and itdoesn't have to cost you time,
money, energy, success or yourspiritual alignment.
You're not just getting moreenergy.
You're remembering who you are,here in your heart.

(08:39):
You're reconnecting with source.
You're letting life guide youinstead of grinding your way
through it.
So which of these shifts are yougoing to try?
First, send me a message eitheron LinkedIn or Instagram, and
you can always reply to our Fromthe Heart newsletter.
If you're not subscribed tothat, what are you waiting for?
Get on over to actually rightin the show notes.

(09:00):
You can subscribe to our Fromthe Heart newsletter and you can
always reply to that.
I read every single reply.
I read every single directmessage, so you can reach me
there.
I'd love to hear what's keepingyou up and how I can support
you to rest more deeply, livemore fully and serve from your
overflow, which means you can'tpour from an empty cup.

(09:22):
I want your cup to beoverflowing with energy and
vitality and mental clarity allof those things.
You deserve those.
So subscribe, share, leave areview five-star one, if you
could please.
If today's episode gave yousomething to think about until
next time, sleep well, dream bigand keep breaking those
boundaries.
Bye-bye, everybody.