October 21, 2025 • 19 mins
Ever wonder why a single “good night” never clears the fog? We get real about sleep debt—the running tab between what your body needs and what it actually gets—and how that deficit shows up as fatigue, cravings, stubborn weight, low mood, and slow recovery. We connect the dots between blue light after 8 p.m., dopamine spikes from scrolling, delayed melatonin, and the broken circadian rhythm that makes mornings harder and willpower thinner. Then we flip the script with a practical plan to pay it off, step by step.
We walk through the levers that matter most: screens-off routines, a reverse alarm to land the day, cool room temperature targets (65–67°F), and alignment basics so your mattress and pillow stop causing micro-awakenings. We talk caffeine and alcohol timing, why a safe bedroom is dark, quiet, and uncluttered, and how breath work, grounding, and two-minute journaling lower cortisol so your brain stops chasing tasks at midnight. You’ll hear why weekend “catch-up” doesn’t solve a weekday deficit, how REM and deep sleep respond to small behavioral tweaks, and what early wins to expect—better mood, sharper focus—before cravings ease and energy steadies.
We also share how to use an Oura Ring, Whoop, or Apple Watch to track real progress and personalize your routine without obsessing over single nights. If your bed’s part of the problem, we explain when to replace a mattress, what support really means for side or back sleepers, and how smarter materials reduce off-gassing and improve recovery. The goal isn’t perfection; it’s reliability—consistent cues that let your biology do what it’s built to do. Ready to wake clear and steady without another extra-large coffee? Subscribe, share this with a friend who’s always “so tired,” and tell us: what’s one habit you’ll change tonight?
If you are looking for a new mattress don't look any further past Saatva Mattresses. I feel like they are the best mattresses on the market right now for 90% of people. Use this link to save 15% off your purchase: https://saatva.partnerlinks.io/u70ktzxbadly. And if you are in Florida contact us at info@fulllifetampa.com where you can send Saatva a prescription recommendation for your mattress to save you the sales tax on it as well. That's over 20% off.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:23):
You've heard of credit card debt, but what about
sleep debt?
Every late night, every alarm,every I'll catch up on sleep
later, it all adds up.
And eventually your body sendsthe bill in the form of fatigue,
weight gain, brain fog, and evenhormonal chaos.
Today we're unpacking what sleepis, what sleep debt really is,
(00:46):
and how it silently drains yourenergy and motivation and how to
finally pay it off naturally.
And I'll share some easy changesyou can make tonight to start
waking up rested again.
And this episode is sponsored bySatva Mattresses.
If your bed is part of theproblem, they've built one of
the healthiest, most supportivemattresses you can sleep on.
(01:07):
And I'll share how to get thatspecial listener discount later
in the show.
We've partnered with them aschiropractors, and I'm starting
to feel like a real podcasterswinging these things into the
podcast, but it gives you agreat deal.
And we'll talk about that laterif it's time to change your
mattress.
But let's get into what sleepdebt really is and why it
matters.
And it affects a lot of people.
(01:28):
Sleep debt is the gap betweenthe rest your body needs and
what it actually gets.
The body and brain don't justreset after one good night.
It can take weeks to recover.
If you've ever been on a flightsomewhere else and change time
zones and get that jet leg, youknow what it takes.
It's not just one night ofsleep, it can take a couple
nights to kind of recalibrate.
(01:50):
So signs you're carrying sleepdebt are needing caffeine to
function.
It's not the addiction tocaffeine, it's the need of
energy when we wake up to getthat coffee or that caffeine to
get us going.
This is sleep debt, and you'refilling in the gap with an
upper, a drug called caffeine.
Midday energy crashes, one, twoo'clock p.m.
(02:11):
We start to crash, that'sfatigue.
Trouble focusing on rememberingthings, that's brain fog.
Feeling weird at night, tired inthe morning, those are all signs
of rest fatigue.
So chronic sleep debt increasescortisol, insulin resistance,
and appetite, which makes fatloss even harder.
(02:32):
You can't heal, think clearly,or lose weight while your body's
still trying to catch up onsleep.
And we need to remember that.
So what's really stealing oursleep at night?
What's going on?
Blue light exposure after 8 p.m.
through the literature showsthat it procrastinates the
circadian rhythm of getting tothat sleep portion of the day.
(02:56):
So we're tricking our brainswith the dusk and dawn of the
sunset and sunrise of the day,and tricking it with lights,
which throws this all off.
And we know that blue light,which is me, that white, bright
light that comes off of screens,that's what we're talking about
there.
And that's why we have like darkmode and other cheats around
that to reduce it.
But still, uh a screen is aflashlight pointing at your
(03:19):
eyes.
Either way, you want to look atit, no matter what filters you
put on it, that blue light comesout.
You can use glasses, you can useprotection to help filter that
stuff out, but still the lighttricks the brain into thinking
that it's time for sleep.
And that exposure after 8 p.m.
really can throw off people'ssleep patterns.
And this is one of the toughesthabits for most people is that
(03:42):
they're not willing to turn offthe television at 8 p.m.
They're not willing to get offthe screens at 8 p.m.
Because they use screens rightto about bedtime and then go to
sleep.
We're all addicted to ourscreens, and we all just have
created habits to look at thescreen.
And unfortunately, that has ledprobably the number one cause of
why people have sleep disruptionpatterns.
Uh scrolling through bedtimebefore bedtime, not only are we
(04:04):
looking at that screen, butwe're also getting the dopamine
spikes with delay, which delaysmelatonin release, which, if you
know about melatonin, is it's aneurotransmitter that helps the
body um facilitate better sleepor fall asleep.
So we start to impede with thosenatural rhythms in the body,
those natural endocrine rhythms,and then we end up suffering
(04:26):
through poor sleep.
Late caffeine or alcohol, bothof them have been shown to
interrupt sleep patterns, unlessyou're from Europe or the
Mediterranean.
You can drink your espressoright before bed and go to
sleep.
But for everyone else, uh, thosethings tend to throw people off.
Poor mattress or pillowalignment can cause restless
sleep as well, which causesfatigue the next day because
(04:48):
we're not getting restful sleep.
And the best bedroom temperatureto keep your room at is about 65
to 67 degrees Fahrenheit or 17to 19 degrees Celsius, is found
to show the best results forsleep or falling asleep or
getting the most restful sleep.
Having a cool room where you canuse either covers, pajamas, or
(05:11):
clothing to help warm you up inthat is better than overheating
during the night and having tothrow off the covers or
interrupt your sleep becauseyou're starting to heat up.
You'll never fix sleep debt ifyour body doesn't feel safe at
night.
That means dark, cool, quiet,and comfortable sleeping
(05:31):
quarters is paramount for goodsleep.
So what we really need to do isfix the foundation.
Literally, we got to fix thefoundation.
We have to know the sleepenvironment, the mattress
quality, the pillow alignmentand temperature, and really and
really focus on the making ourbedrooms a place of tranquility
(05:54):
where we can truly sleep, nothaving a lot of distractions in
it.
Televisions in the bedroom, bigno no.
Bringing our devices to thebedroom, big no no.
Wi-Fi radiation, big no no.
Making sure we're setting upthese things where our bedrooms
are in the safe place, quietplace, cool place to help us get
the best sleep possible.
A lot of people try to fix bybuying supplements, but your
(06:17):
body can't rest if your mattressis out of alignment with your
spine.
I switched to SATVA mattresses ayear ago.
I've been talking about SATVAfor a long time.
They use organic materials,proper lumbar support, and no
chemical off-gassing.
And it's been a game changer forrecovery for me.
And a lot of our patients alllove it.
And uh got a lot of otherchiropractors around the country
(06:39):
to do it as well.
For me, it was the crunchy,hippie off-gassing that got me.
I'm like, whoa, what do you whatdo you guys do different?
They use New Zealand sheep woolin there instead of fire
retardants.
So once you get the mattress,there is no off-gassing.
They don't have warehouses, theydon't store these mattresses
anywhere.
So once you order one, it takesabout two to three weeks to get
it because they make it for you,put it on a truck, deliver it to
(07:00):
your home.
And they give you 365 days totry it out and you can return
it.
No questions asked.
Uh, they use it for the veteranaffairs and we'll give it to a
veteran afterwards if you end upnot liking it and switch.
Or they'll switch between otherof their brands as well: latex,
extra firm, less firm, whateveryou need there too.
So, not meant to be a plug forSatva, but I've loved them.
(07:22):
And they check off all the boxesfor no off-gassing, no VOCs,
healthy, box spring based.
I'm a big fan of that because ithelps with box spring, it helps
with side sleeping, backsleeping, and even though you're
not supposed to do it, stomachsleeping, because the springs
will contour to the differentweights in your body from the
hips to the shoulders to theknees.
Everything weighs different onceyou're horizontal.
(07:43):
So I'll send I have the link inhere for you.
If you go to satva.com, youwon't get any discounts.
So you're gonna have to click onthe link here.
If you need it, just email us atum info at fulllifetampa.com.
We can send it to you, or it'sgonna be in the description
right here.
You can just click on it and andgo from there.
Paying, how do we pay off oursleep debt?
(08:05):
What do we do here?
We got five top things, five orsix things that we're gonna go
over on what we need to do topay off the sleep debt and and
balance out our bill.
Because once we fall into thisdebt of deprived sleep and
deprived energy, there's thingswe need to do to get back out of
it.
Otherwise, we'll stay in thereand then it's catastrophic the
(08:25):
longer we stay in there becausecortisol, hormonal changes,
thyroid changes, autoimmunechanges, immunology changes,
immune system fatigue all startsto happen, and we get these
little signs of more stiffness,more headaches, getting sick
more often, feeling unwell moreoften, being more irritable,
(08:45):
brain fog, memory lapse, andthese little things go.
And we call it aging.
And unfortunately, that's notthe case.
That's not the case.
We can have 40-year-olds feelingthat way, and we can have
70-year-olds not feeling thatway.
And that makes me scratch myhead as a medical provider
because I'm like, well, hang on,why are some people doing better
than others?
It's because intentionally orunintentionally, they've created
(09:08):
these habits in their life wherethings prioritize more than
others, and they're like, mysleep is important to me.
I want to make that great, andthey've listened to the right
things to do that.
They've diet has changed, theygo for their regular walks, they
meet with the close people intheir life almost on a daily
basis.
They do these little things thatthey feel is normal for them,
but make such huge changes andto their wellness.
(09:31):
And the same thing can be saidfor negative habits that happen
all the time.
The little things that we dowhere we drink two or three
coffees a day, we don't getenough sleep, we only sleep four
hours a night, and all thesenegative habits and how that
drastically goes down twoseparate roads, uh, two separate
paths.
And you can see the healthbenefits or risks on both of
those paths because of this.
(09:51):
So, what we need to do isprioritize a consistent bedtime
and wake time every day, even onthe weekends.
Budget the sleep in if you wanton Saturdays and Sundays.
If you're gonna sleep in, sleepin.
But make sure that Saturdaynight you're not staying up
until 1.30 in the morningbecause you want to catch up on
some Netflix.
You're actually getting thateight hours of sleep.
So if you want to sleep in until9 a.m.
(10:12):
on those days, make sure you'rein bed by 12, 12:30 to get that
eight hours.
Um, and then create a reversealarm, an alarm to start winding
down 60 minutes before bed.
This should be put into yourdevice because you're probably
on that device.
So if we said 8 p.m.
is the time to turn off thisblue screen to make sure you get
to bed by 10 to wake up for 6,then that's what we should be
(10:33):
putting on there, a 10 o'clockor an eight o'clock alarm,
reverse alarm saying time towind down.
I have this on my Apple Watchwhere it automatically does
that, where I've set my sleepschedule in it.
So it tells me to wind down.
It does it 30 minutes before mybedtime, but um, you can change
that to 60 minutes or at 8 p.m.
or whatever works best for you.
So try and cut the screenexposure to one hour before bed
(10:55):
use.
Once it's done, get away fromespecially from your tablets and
your phones, put them away.
If the TV is on, you want tofinish a show, at least there's
some distance between you andthe television.
Make sure that maybe you startturning off the lights there,
and then you're starting to winddown from that as well.
Don't rely on catching up onyour sleep on the weekends.
Our bodies don't work that way.
(11:16):
That's not how we recover.
It's one night to sleep in onSundays is not how you recharge
for the whole week.
We got to get rid of that myth.
That's not how it works.
It's a daily circadian rhythmthat we need to follow that's
been embedded in our DNA overthousands of years.
There's no way to change that,override that, supplement that,
inject anything, do anything,melatonin, tart cherries.
(11:37):
There's nothing you can do tooverride the genetic programming
that is in your DNA as a humanbeing to overlap or override the
circadian rhythm of the humanbody.
You cannot do it.
So it doesn't equal one day.
We have to create nightlyrituals, nightly habits that
help us improve our sleep.
Try and add grounding, breathwork, or journaling before bed.
(12:01):
This research is almost 100years old.
It shows that unwinding themental fatigue somehow or
somehow, grounding is justbarefoot on the earth.
You can get a grounding mat ifyou don't want to go outside.
Breath work is deep breath work,breathing in and out, just for a
couple minutes, or even justsitting down and journaling the
day.
Your feelings, your emotions,your stresses, whatever it is,
(12:21):
could be a few sentences.
That has been shown over andover again through psychology,
psychiatry, mental health, andeven physiology, how we can
change that by releasing stressand even having gratitude for
being like maybe you're writingthe things that you're happy for
for the day, whatever it is.
This has been shown to lowercortisol immediately just by
(12:43):
doing that act of breath work,journaling, or grounding.
Trap your track your sleepquality through all these cool
devices that we have.
You probably have one.
Use it, not just not just thehours, use Aura, Whoop, or your
Apple Watch and track yoursleep.
You can see the restlessness,the amount of movement, the deep
sleep, the REM sleep, and thecycles that are in there.
(13:05):
And then you can learn moreabout your rhythm and what a
healthy rhythm is and try andmake adjustable changes to your
sleep quarters or your sleep totry and get into that rhythm.
It can also be usedpreventatively for other health
issues as well by showing what'shappening in your sleep.
There could be other effectsdisrupting the way that you can
(13:26):
sleep.
So we have to look at that too.
But typically, once we fixsleep, a lot of other things
improve.
Then you'll notice the energyreboot.
This is a phase that where youcan't quit and you can't change
anything.
What will start to happen isyour mood and your focus will
change immediately.
That's how you know you'regetting better sleep.
(13:46):
If you're just an anxious personor you're stressed, or just
you're just under a lot ofstress because of work, maybe
you work for a paramedic ormaybe you have a high stressful
job, whatever it is, you'll juststart to know you're in a better
mood.
Doesn't change the stressesyou're going to impact every
single day, but your mood startsto change.
That's how you know sleep ischanging.
And then number two is thefocus.
You're just like, I am just morefocused.
(14:07):
I'm getting things done, I'mforgetting less.
That's how you know this iswhere you don't want to stop.
Because once the brain fogstarts to clear, you get stable
blood sugars and fewer cravingsthat follow that.
For some reason, there's thatthat happens first, the mood and
the focus.
It's all because of the hormonalchanges that happen with good
sleep, which then immediatelychange your metabolism and start
(14:31):
your blood sugar or your blood,sorry, your sugar cravings
automatically start to go down,which decreases your blood sugar
levels, which then gives youmore energy.
Then you have faster recovery.
You're gonna feel better if youstart working out, and then
you're that's gonna help boostyour immune system.
It's this beautiful positivefeedback loop that ends up
happening all because of somefocus on our sleep.
(14:54):
How cool is it to just focus onsleep, which is something all
you got to do is lie down in thebed and close your eyes.
That's that's the work you needto put into this.
But the thought and the amountof effort that you put into
making it better is gonna besomething that you need to do is
called sleep.
How cool is it to just sleepthrough the success?
(15:14):
That's that's awesome, such aneasy thing to do.
So if you're dragging yourselfthrough the day, start with
sleep.
Gotta fix it.
You can't go back to the samebed tonight and do the same
thing and expect somethingdifferent.
You don't need more caffeine,you need better rest.
And if your mattress or yourpillow or if the temperature in
your room or the window is notworking, check out Sattva.
(15:39):
If your mattress, they say 10years.
I changed mine out about seven,eight.
It might never make it to 10.
At about the seven-year mark,I'm like, I wonder if we need a
new mattress.
And I'm in my 40s and I've beendoing that uh routinely.
I know they say 10-yearwarranty.
Some of them say 25-yearwarranty.
Just because it's a 25-yearwarranty, it means that it
(16:00):
doesn't fall apart, the springsdon't rip through the mattress.
That's what they're warrantying,is but the structure of it, the
material breaks down.
Anything, your shoes, even ifyou leave shoes in your closet
um for 10 years, the leathersoftens out, the leather loses
its integrity, the, or if it'snot even leather, pleather,
whatever material it's made outof, will lose its moldability
(16:22):
just over time.
That's what happens withgravity, humidity, temperature,
light, even light can makethings fade.
The material starts to weardown.
Everything's like that,especially your mattress.
It's used all the time.
The kids are jumping on it, theyjust do not last that long.
So if you're at that seven-yearmark, it's time to change it.
If you bought a new mattress twoyears ago and you hate it, these
(16:44):
things like roll out of the box,you know, talking about purple
and all these other ones, andyou're like, this sucks.
But we spent 900 bucks on it.
I understand why you're keepingit, but you're hurting your
hurting yourself by sleeping onthat.
It's time for a new one as well.
And that's it.
And remember, when you sleepbetter, every part of your life
levels up.
I give you a lot of informationon this one on how it can really
(17:06):
improve a lot of things in yourlife overall.
I highly recommend exploring it.
Check the captions for the Satvalink.
You click on that, you get myDr.
Dolce Corey referral, whichautomatically saves you 15% off
anything you buy.
The price is there, even thoughthey brand themselves as a
luxury brand.
Everything comes in a beautifulpackaging and boxes, the hand
deliver this white glove, bringit into your home, remove your
(17:29):
old one, uh, 365-day guarantee.
You can return it at any timefor like I think it's an$80
restocking fee, totally worthit.
These things are like$1,800.
Or, or if you go through theluxury brands,$2,300,$2,400,
depending on queen or king.
So there's the price range foryou.
You'll save 15% just for doingthat on there.
(17:49):
So, right now, you're prettymuch in the middle ground of all
the mattresses out there,anyways.
And these guys are way above thetop.
I don't know how they were ableto price themselves in the
middle of the pack like this,but they did such a great job.
So, price points are perfect.
Um, the integrity of it'sperfect.
The all the recommendations I'vegotten firsthand, not from their
website or from their marketingcampaign.
(18:11):
Everyone's loved it.
No one has returned a mattressyet.
So it's been great, and peoplehave improved their sleep with
it.
I think it was just mainly timefor them to get a new mattress.
So it was easy for them to dothat, make the change and be
happy.
So if you need that, go for it.
Otherwise, make the changes inyour bedroom right now and just
improve your sleep.
Even if you feel like you'regetting good sleep, make sure
(18:32):
we're doing the blue lightthing, the screen time, the cool
temperature in the room, allthese little things to help you
get the best possible sleep.
It just transcends into theentire rest of your life for
overall health.
Stay well, stay healthy.
Thanks for listening and catchyou next week.
You've heard of credit card debt, but what about
sleep debt?
Every late night, every alarm,every I'll catch up on sleep
later, it all adds up.
And eventually your body sendsthe bill in the form of fatigue,
weight gain, brain fog, and evenhormonal chaos.
Today we're unpacking what sleepis, what sleep debt really is,
(00:46):
and how it silently drains yourenergy and motivation and how to
finally pay it off naturally.
And I'll share some easy changesyou can make tonight to start
waking up rested again.
And this episode is sponsored bySatva Mattresses.
If your bed is part of theproblem, they've built one of
the healthiest, most supportivemattresses you can sleep on.
(01:07):
And I'll share how to get thatspecial listener discount later
in the show.
We've partnered with them aschiropractors, and I'm starting
to feel like a real podcasterswinging these things into the
podcast, but it gives you agreat deal.
And we'll talk about that laterif it's time to change your
mattress.
But let's get into what sleepdebt really is and why it
matters.
And it affects a lot of people.
(01:28):
Sleep debt is the gap betweenthe rest your body needs and
what it actually gets.
The body and brain don't justreset after one good night.
It can take weeks to recover.
If you've ever been on a flightsomewhere else and change time
zones and get that jet leg, youknow what it takes.
It's not just one night ofsleep, it can take a couple
nights to kind of recalibrate.
(01:50):
So signs you're carrying sleepdebt are needing caffeine to
function.
It's not the addiction tocaffeine, it's the need of
energy when we wake up to getthat coffee or that caffeine to
get us going.
This is sleep debt, and you'refilling in the gap with an
upper, a drug called caffeine.
Midday energy crashes, one, twoo'clock p.m.
(02:11):
We start to crash, that'sfatigue.
Trouble focusing on rememberingthings, that's brain fog.
Feeling weird at night, tired inthe morning, those are all signs
of rest fatigue.
So chronic sleep debt increasescortisol, insulin resistance,
and appetite, which makes fatloss even harder.
(02:32):
You can't heal, think clearly,or lose weight while your body's
still trying to catch up onsleep.
And we need to remember that.
So what's really stealing oursleep at night?
What's going on?
Blue light exposure after 8 p.m.
through the literature showsthat it procrastinates the
circadian rhythm of getting tothat sleep portion of the day.
(02:56):
So we're tricking our brainswith the dusk and dawn of the
sunset and sunrise of the day,and tricking it with lights,
which throws this all off.
And we know that blue light,which is me, that white, bright
light that comes off of screens,that's what we're talking about
there.
And that's why we have like darkmode and other cheats around
that to reduce it.
But still, uh a screen is aflashlight pointing at your
(03:19):
eyes.
Either way, you want to look atit, no matter what filters you
put on it, that blue light comesout.
You can use glasses, you can useprotection to help filter that
stuff out, but still the lighttricks the brain into thinking
that it's time for sleep.
And that exposure after 8 p.m.
really can throw off people'ssleep patterns.
And this is one of the toughesthabits for most people is that
(03:42):
they're not willing to turn offthe television at 8 p.m.
They're not willing to get offthe screens at 8 p.m.
Because they use screens rightto about bedtime and then go to
sleep.
We're all addicted to ourscreens, and we all just have
created habits to look at thescreen.
And unfortunately, that has ledprobably the number one cause of
why people have sleep disruptionpatterns.
Uh scrolling through bedtimebefore bedtime, not only are we
(04:04):
looking at that screen, butwe're also getting the dopamine
spikes with delay, which delaysmelatonin release, which, if you
know about melatonin, is it's aneurotransmitter that helps the
body um facilitate better sleepor fall asleep.
So we start to impede with thosenatural rhythms in the body,
those natural endocrine rhythms,and then we end up suffering
(04:26):
through poor sleep.
Late caffeine or alcohol, bothof them have been shown to
interrupt sleep patterns, unlessyou're from Europe or the
Mediterranean.
You can drink your espressoright before bed and go to
sleep.
But for everyone else, uh, thosethings tend to throw people off.
Poor mattress or pillowalignment can cause restless
sleep as well, which causesfatigue the next day because
(04:48):
we're not getting restful sleep.
And the best bedroom temperatureto keep your room at is about 65
to 67 degrees Fahrenheit or 17to 19 degrees Celsius, is found
to show the best results forsleep or falling asleep or
getting the most restful sleep.
Having a cool room where you canuse either covers, pajamas, or
(05:11):
clothing to help warm you up inthat is better than overheating
during the night and having tothrow off the covers or
interrupt your sleep becauseyou're starting to heat up.
You'll never fix sleep debt ifyour body doesn't feel safe at
night.
That means dark, cool, quiet,and comfortable sleeping
(05:31):
quarters is paramount for goodsleep.
So what we really need to do isfix the foundation.
Literally, we got to fix thefoundation.
We have to know the sleepenvironment, the mattress
quality, the pillow alignmentand temperature, and really and
really focus on the making ourbedrooms a place of tranquility
(05:54):
where we can truly sleep, nothaving a lot of distractions in
it.
Televisions in the bedroom, bigno no.
Bringing our devices to thebedroom, big no no.
Wi-Fi radiation, big no no.
Making sure we're setting upthese things where our bedrooms
are in the safe place, quietplace, cool place to help us get
the best sleep possible.
A lot of people try to fix bybuying supplements, but your
(06:17):
body can't rest if your mattressis out of alignment with your
spine.
I switched to SATVA mattresses ayear ago.
I've been talking about SATVAfor a long time.
They use organic materials,proper lumbar support, and no
chemical off-gassing.
And it's been a game changer forrecovery for me.
And a lot of our patients alllove it.
And uh got a lot of otherchiropractors around the country
(06:39):
to do it as well.
For me, it was the crunchy,hippie off-gassing that got me.
I'm like, whoa, what do you whatdo you guys do different?
They use New Zealand sheep woolin there instead of fire
retardants.
So once you get the mattress,there is no off-gassing.
They don't have warehouses, theydon't store these mattresses
anywhere.
So once you order one, it takesabout two to three weeks to get
it because they make it for you,put it on a truck, deliver it to
(07:00):
your home.
And they give you 365 days totry it out and you can return
it.
No questions asked.
Uh, they use it for the veteranaffairs and we'll give it to a
veteran afterwards if you end upnot liking it and switch.
Or they'll switch between otherof their brands as well: latex,
extra firm, less firm, whateveryou need there too.
So, not meant to be a plug forSatva, but I've loved them.
(07:22):
And they check off all the boxesfor no off-gassing, no VOCs,
healthy, box spring based.
I'm a big fan of that because ithelps with box spring, it helps
with side sleeping, backsleeping, and even though you're
not supposed to do it, stomachsleeping, because the springs
will contour to the differentweights in your body from the
hips to the shoulders to theknees.
Everything weighs different onceyou're horizontal.
(07:43):
So I'll send I have the link inhere for you.
If you go to satva.com, youwon't get any discounts.
So you're gonna have to click onthe link here.
If you need it, just email us atum info at fulllifetampa.com.
We can send it to you, or it'sgonna be in the description
right here.
You can just click on it and andgo from there.
Paying, how do we pay off oursleep debt?
(08:05):
What do we do here?
We got five top things, five orsix things that we're gonna go
over on what we need to do topay off the sleep debt and and
balance out our bill.
Because once we fall into thisdebt of deprived sleep and
deprived energy, there's thingswe need to do to get back out of
it.
Otherwise, we'll stay in thereand then it's catastrophic the
(08:25):
longer we stay in there becausecortisol, hormonal changes,
thyroid changes, autoimmunechanges, immunology changes,
immune system fatigue all startsto happen, and we get these
little signs of more stiffness,more headaches, getting sick
more often, feeling unwell moreoften, being more irritable,
(08:45):
brain fog, memory lapse, andthese little things go.
And we call it aging.
And unfortunately, that's notthe case.
That's not the case.
We can have 40-year-olds feelingthat way, and we can have
70-year-olds not feeling thatway.
And that makes me scratch myhead as a medical provider
because I'm like, well, hang on,why are some people doing better
than others?
It's because intentionally orunintentionally, they've created
(09:08):
these habits in their life wherethings prioritize more than
others, and they're like, mysleep is important to me.
I want to make that great, andthey've listened to the right
things to do that.
They've diet has changed, theygo for their regular walks, they
meet with the close people intheir life almost on a daily
basis.
They do these little things thatthey feel is normal for them,
but make such huge changes andto their wellness.
(09:31):
And the same thing can be saidfor negative habits that happen
all the time.
The little things that we dowhere we drink two or three
coffees a day, we don't getenough sleep, we only sleep four
hours a night, and all thesenegative habits and how that
drastically goes down twoseparate roads, uh, two separate
paths.
And you can see the healthbenefits or risks on both of
those paths because of this.
(09:51):
So, what we need to do isprioritize a consistent bedtime
and wake time every day, even onthe weekends.
Budget the sleep in if you wanton Saturdays and Sundays.
If you're gonna sleep in, sleepin.
But make sure that Saturdaynight you're not staying up
until 1.30 in the morningbecause you want to catch up on
some Netflix.
You're actually getting thateight hours of sleep.
So if you want to sleep in until9 a.m.
(10:12):
on those days, make sure you'rein bed by 12, 12:30 to get that
eight hours.
Um, and then create a reversealarm, an alarm to start winding
down 60 minutes before bed.
This should be put into yourdevice because you're probably
on that device.
So if we said 8 p.m.
is the time to turn off thisblue screen to make sure you get
to bed by 10 to wake up for 6,then that's what we should be
(10:33):
putting on there, a 10 o'clockor an eight o'clock alarm,
reverse alarm saying time towind down.
I have this on my Apple Watchwhere it automatically does
that, where I've set my sleepschedule in it.
So it tells me to wind down.
It does it 30 minutes before mybedtime, but um, you can change
that to 60 minutes or at 8 p.m.
or whatever works best for you.
So try and cut the screenexposure to one hour before bed
(10:55):
use.
Once it's done, get away fromespecially from your tablets and
your phones, put them away.
If the TV is on, you want tofinish a show, at least there's
some distance between you andthe television.
Make sure that maybe you startturning off the lights there,
and then you're starting to winddown from that as well.
Don't rely on catching up onyour sleep on the weekends.
Our bodies don't work that way.
(11:16):
That's not how we recover.
It's one night to sleep in onSundays is not how you recharge
for the whole week.
We got to get rid of that myth.
That's not how it works.
It's a daily circadian rhythmthat we need to follow that's
been embedded in our DNA overthousands of years.
There's no way to change that,override that, supplement that,
inject anything, do anything,melatonin, tart cherries.
(11:37):
There's nothing you can do tooverride the genetic programming
that is in your DNA as a humanbeing to overlap or override the
circadian rhythm of the humanbody.
You cannot do it.
So it doesn't equal one day.
We have to create nightlyrituals, nightly habits that
help us improve our sleep.
Try and add grounding, breathwork, or journaling before bed.
(12:01):
This research is almost 100years old.
It shows that unwinding themental fatigue somehow or
somehow, grounding is justbarefoot on the earth.
You can get a grounding mat ifyou don't want to go outside.
Breath work is deep breath work,breathing in and out, just for a
couple minutes, or even justsitting down and journaling the
day.
Your feelings, your emotions,your stresses, whatever it is,
(12:21):
could be a few sentences.
That has been shown over andover again through psychology,
psychiatry, mental health, andeven physiology, how we can
change that by releasing stressand even having gratitude for
being like maybe you're writingthe things that you're happy for
for the day, whatever it is.
This has been shown to lowercortisol immediately just by
(12:43):
doing that act of breath work,journaling, or grounding.
Trap your track your sleepquality through all these cool
devices that we have.
You probably have one.
Use it, not just not just thehours, use Aura, Whoop, or your
Apple Watch and track yoursleep.
You can see the restlessness,the amount of movement, the deep
sleep, the REM sleep, and thecycles that are in there.
(13:05):
And then you can learn moreabout your rhythm and what a
healthy rhythm is and try andmake adjustable changes to your
sleep quarters or your sleep totry and get into that rhythm.
It can also be usedpreventatively for other health
issues as well by showing what'shappening in your sleep.
There could be other effectsdisrupting the way that you can
(13:26):
sleep.
So we have to look at that too.
But typically, once we fixsleep, a lot of other things
improve.
Then you'll notice the energyreboot.
This is a phase that where youcan't quit and you can't change
anything.
What will start to happen isyour mood and your focus will
change immediately.
That's how you know you'regetting better sleep.
(13:46):
If you're just an anxious personor you're stressed, or just
you're just under a lot ofstress because of work, maybe
you work for a paramedic ormaybe you have a high stressful
job, whatever it is, you'll juststart to know you're in a better
mood.
Doesn't change the stressesyou're going to impact every
single day, but your mood startsto change.
That's how you know sleep ischanging.
And then number two is thefocus.
You're just like, I am just morefocused.
(14:07):
I'm getting things done, I'mforgetting less.
That's how you know this iswhere you don't want to stop.
Because once the brain fogstarts to clear, you get stable
blood sugars and fewer cravingsthat follow that.
For some reason, there's thatthat happens first, the mood and
the focus.
It's all because of the hormonalchanges that happen with good
sleep, which then immediatelychange your metabolism and start
(14:31):
your blood sugar or your blood,sorry, your sugar cravings
automatically start to go down,which decreases your blood sugar
levels, which then gives youmore energy.
Then you have faster recovery.
You're gonna feel better if youstart working out, and then
you're that's gonna help boostyour immune system.
It's this beautiful positivefeedback loop that ends up
happening all because of somefocus on our sleep.
(14:54):
How cool is it to just focus onsleep, which is something all
you got to do is lie down in thebed and close your eyes.
That's that's the work you needto put into this.
But the thought and the amountof effort that you put into
making it better is gonna besomething that you need to do is
called sleep.
How cool is it to just sleepthrough the success?
(15:14):
That's that's awesome, such aneasy thing to do.
So if you're dragging yourselfthrough the day, start with
sleep.
Gotta fix it.
You can't go back to the samebed tonight and do the same
thing and expect somethingdifferent.
You don't need more caffeine,you need better rest.
And if your mattress or yourpillow or if the temperature in
your room or the window is notworking, check out Sattva.
(15:39):
If your mattress, they say 10years.
I changed mine out about seven,eight.
It might never make it to 10.
At about the seven-year mark,I'm like, I wonder if we need a
new mattress.
And I'm in my 40s and I've beendoing that uh routinely.
I know they say 10-yearwarranty.
Some of them say 25-yearwarranty.
Just because it's a 25-yearwarranty, it means that it
(16:00):
doesn't fall apart, the springsdon't rip through the mattress.
That's what they're warrantying,is but the structure of it, the
material breaks down.
Anything, your shoes, even ifyou leave shoes in your closet
um for 10 years, the leathersoftens out, the leather loses
its integrity, the, or if it'snot even leather, pleather,
whatever material it's made outof, will lose its moldability
(16:22):
just over time.
That's what happens withgravity, humidity, temperature,
light, even light can makethings fade.
The material starts to weardown.
Everything's like that,especially your mattress.
It's used all the time.
The kids are jumping on it, theyjust do not last that long.
So if you're at that seven-yearmark, it's time to change it.
If you bought a new mattress twoyears ago and you hate it, these
(16:44):
things like roll out of the box,you know, talking about purple
and all these other ones, andyou're like, this sucks.
But we spent 900 bucks on it.
I understand why you're keepingit, but you're hurting your
hurting yourself by sleeping onthat.
It's time for a new one as well.
And that's it.
And remember, when you sleepbetter, every part of your life
levels up.
I give you a lot of informationon this one on how it can really
(17:06):
improve a lot of things in yourlife overall.
I highly recommend exploring it.
Check the captions for the Satvalink.
You click on that, you get myDr.
Dolce Corey referral, whichautomatically saves you 15% off
anything you buy.
The price is there, even thoughthey brand themselves as a
luxury brand.
Everything comes in a beautifulpackaging and boxes, the hand
deliver this white glove, bringit into your home, remove your
(17:29):
old one, uh, 365-day guarantee.
You can return it at any timefor like I think it's an$80
restocking fee, totally worthit.
These things are like$1,800.
Or, or if you go through theluxury brands,$2,300,$2,400,
depending on queen or king.
So there's the price range foryou.
You'll save 15% just for doingthat on there.
(17:49):
So, right now, you're prettymuch in the middle ground of all
the mattresses out there,anyways.
And these guys are way above thetop.
I don't know how they were ableto price themselves in the
middle of the pack like this,but they did such a great job.
So, price points are perfect.
Um, the integrity of it'sperfect.
The all the recommendations I'vegotten firsthand, not from their
website or from their marketingcampaign.
(18:11):
Everyone's loved it.
No one has returned a mattressyet.
So it's been great, and peoplehave improved their sleep with
it.
I think it was just mainly timefor them to get a new mattress.
So it was easy for them to dothat, make the change and be
happy.
So if you need that, go for it.
Otherwise, make the changes inyour bedroom right now and just
improve your sleep.
Even if you feel like you'regetting good sleep, make sure
(18:32):
we're doing the blue lightthing, the screen time, the cool
temperature in the room, allthese little things to help you
get the best possible sleep.
It just transcends into theentire rest of your life for
overall health.
Stay well, stay healthy.
Thanks for listening and catchyou next week.
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