January 16, 2023 • 43 mins
Morgan Adams is a holistic sleep coach for women struggling with consistently getting a good night's sleep. Morgan is an accredited health coach with multiple advanced certifications in sleep science. She’s a sought-after podcast guest and expert for websites like MindBodyGreen.
Website:
https://www.morganadamswellness.com/
Social
https://www.instagram.com/morganadams.wellness/
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Morgan Adams (00:00):
I would lie there in bed for probably two hours on
(00:03):
average most nights waiting forsleep to happen and it was
extremely frustrating.
My anxiety was through the roofbecause I had to get up at six
o'clock in the morning to get toa job that started at eight or
whatever.
And it was just really ananxiety provoking time in my
life.
(00:25):
How do we truly feel like asuccess in every area of our
lives?
How do we feel enough and knowthat we are not alone?
Join me as I interview some ofthe top leaders and experts in
the world, from Broadwaydirectors to multimillionaire,
CEOs, neuroscientists, and moreto look behind the curtain of
success and examine not only theachievements, but also the
(00:48):
fears.
The.
The loneliness and how we cannavigate through that to create
the incredible life we actuallywant to live.
Welcome to Success Engineering.
Michael Bauman (01:02):
Welcome back to Success Engineering.
I'm your host, Michael Bauman.
I have the pleasure of havingMorgan Adams on.
She's a holistic sleep coach forwomen.
But you know, the tips applyjust for everybody who struggled
to get.
Good night's sleep consistently.
She's an accredited healthcoach.
She has multiple advancedcertifications in sleep science,
sought after podcast guests,expert for websites like
(01:22):
Mindbodygreen whole host ofother things.
I'm really excited about thisshow cuz sleep is super, super
important.
So welcome to the show here,Morgan.
Thank you so much, Michael.
Absolutely good to have you.
So you were, I mean, you'recrushing it, basically, you're a
pharmaceutical sales rep.
You're kind of checking thoseboxes, quote unquote, in terms
of life.
But talk to us about whathappened.
(01:43):
You had a crisis in, your earlythirties and this kind of sets
the stage for what you do now,essentially as a sleep coach.
Can you talk to us about whatthat happened and what that kind
of led you?
Morgan Adams (01:53):
Yeah, for sure.
So when I was in my midthirties, I had a relationship
crisis that I'll spare everyonethe details about But basically
what ended up happening withthat is that I developed a lot
of anxiety, which triggered anepisode of insomnia.
Now the way that I presentedwith my insomnia, and I'm sure a
(02:13):
lot of your listeners can relateto this scenario, is I had sleep
onset insomnia, and that'sbasically when you can't fall
asleep.
Mm-hmm.
So I would lie there in bed for.
Probably two hours on average,most nights waiting for sleep to
happen.
And sleep did not come for quitea while, and it was extremely
frustrating.
(02:34):
My anxiety was through the roofbecause I had to get up at, you
know, six o'clock in the morningto get to a job that started at
eight or whatever.
And it was just really ananxiety provoking time in my
life.
Mm-hmm.
Unfortunately, like a lot ofpeople, actually, 80% of people
have side effects the next dayfrom sleeping pills and sleeping
(02:55):
pill that I took is calledambient.
I'm sure everyone's heard of it.
It's a sedative, hypnoticsleeping pill and.
I was very groggy.
I had trouble concentrating atwork.
I couldn't focus, I was in aposition at work where I had to
write very quickly if there wasa crisis, like put out a press
release.
(03:16):
And there were times when Icouldn't perform at my job
adequately.
I couldn't write fast enoughbecause I was still kind of like
quote hungover from the Ambienthe night before.
And it just, was very, verystressful for me to.
Have to deal with the sideeffects.
Yet I was uncomfortableunwilling, I guess, to give up
(03:37):
the pills because I need, Ineeded the sleep.
Mm-hmm.
So this went on for about eightyears.
and I met my current husband atthis point in time and in our
early stages of dating.
He said to me one night, youknow, after you take that pill,
you kind of change personality.
You kind of act like a zombie.
(03:58):
Quite frankly, it's freaking meout.
Mm-hmm.
and Michael.
That was like my wake up call tolike, Hey, wait a minute.
I have to find a way to stoptaking these pills and confront
this.
Mm-hmm.
and so, I decided to dosomething that I don't advise
doing to the, to your listeners,don't do this.
Don't do what I did, but I'lldon't do, I'll be transparent
(04:20):
and share.
What I did is I just took myselfoff the pills myself.
Mm-hmm.
Okay.
Technically.
in order to get off of asleeping pill like Ambien, you
really do need the guidance ofyour prescriber because there is
a titration schedule, a taperingdown schedule that is advisable
(04:40):
to follow.
And also it's, it's helpful tohave somebody in your corner
like a sleep coach.
Along with your provider, right?
Giving you that accountabilityand support, because it's not
easy to do, it's not easy totake, to stop taking these
pills.
I managed to kind of, grit myteeth through it, and I got
through it.
I, I was off the sleeping pills.
(05:01):
And I slept pretty decently formany years after that.
I wouldn't say I was, like asuperstar sleeper or anything,
but I got by and I didn't havemany issues.
But then there was a plot twistand that plot twist was March of
2020 Remember what happened backthen, right?
This is right, right when thepandemic happened.
(05:24):
Mm-hmm.
and.
I started to have problems withmy sleep again, like a lot of
people did, and I was committedto not falling back into like
the true insomnia pattern.
Hmm.
So what I did was I startedlooking at Dr.
Google and trying to figure out,sleep tips and ways to, you
(05:48):
know, prevent insomnia and so onand so forth.
And, I, I did get myself back ontrack fortunately.
And what I ended up doing wasjust because I was kind of so
excited that I could change mysleep that I just started to
share organically on Facebookand social media, the things
(06:08):
that I was doing to help me withmy sleep.
And I came to find out thatthere were a lot of people in my
situation who were strugglingwith sleep during this time.
Mm-hmm.
and my tips were very wellreceived.
And so I started to think.
You know the, I was at kind ofat a crossroads, like, what do I
wanna do with my career?
And it was at this point that Isaid to myself, you have so much
(06:33):
information with about sleep andyou're so passionate about it,
you have to help other peopleovercome their sleep issues.
And so that is what led me tobecoming a sleep coach about a
year and a half ago.
So it was a long and long andwinding road to get here, but
here I am.
Michael Bauman (06:52):
But I, but I love right one cuz it's just
like, it is obviously sopersonal, like it's just like
something that you have workedwith for years and even, decades
like working through this and.
Even, even having like in 2020,like the stress things happened,
it started to come back again.
But you're like, no, I'm gonnadouble down on what I know to be
true to, to work for this.
(07:13):
And then sharing that with otherpeople I think is so, so
powerful.
So let's, let's dive into it andkind of talk to, cuz a lot of my
listeners are, are entrepreneursand things like that and we have
that mindset where it's justlike, I'll kind of sleep when
I'm dead sort of thing, right?
It's like, it's just, we'rereally busy, we have all these
things we need to do.
Sleep gets chucked to the backburner..
So can you share about howimportant it is, like the
(07:36):
benefits of it, and then alsokind of the detriments when we
don't end up getting that sleep?
Morgan Adams (07:41):
Sure.
Well, we often hear about thethree P pillars of health, which
are, you know, nutrition,movement, and sleep.
And I feel that sleep has beenkind of the redheaded stepchild
of the trio.
And my mission is to reallybecome like a PR agent for sleep
because I, I personally believe,and yes, I'm biased, but I, I
(08:03):
truly believe that sleep is thefoundation, the upon which of
those pillars.
You could not eat for severaldays and be okay.
You could not have movement yourwhole life.
I wouldn't advise it, but thelongest record that someone has
not slept has been 11 days.
And you know, in the media thereare a lot of articles about
(08:26):
sleep cuz I've track all of thearticles and the, and the press
and stuff like that.
And there's a lot of scarythings that you read about sleep
deprivation and what happens ifyou don't sleep.
And, you know, I really, I findthat.
Pieces of content are helpfulfor only a certain segment of
the, the world, and I think thatkind of scary information is
(08:49):
only helpful to an extent forpeople who willingly s sleep
deprived themselves, who areburning the candle at both ends.
The person who's, hustling until2:00 AM working.
But those kind of scary mediastories are very detrimental for
people who have insomnia toread.
Mm-hmm.
(09:10):
because the people who haveinsomnia are trying, they're
giving an effort, a full effortto sleep, but they're just not
able to attain that sleep.
So I really like to talk aboutall the benefits of sleep over
the, the things that are scary.
So if you think about sleep andall the benefits it brings, I
mean there, there's so many andwe'll, I'll just go through a
(09:32):
few.
First to, to my mind comes,brain health.
We need adequate sleep to havefunctioning healthy brains.
We found recently, you know,within the last 10 years or so,
that we have something called aglymphatic system, and it's
basically the lymphatic systemfor our brain.
And so when we are in that phaseof deep sleep, It's sort of like
(09:56):
we're getting a brainwash in a,in a good sense, and so some of
those some of those toxins getflushed out of our brains.
So we have that as far as likebrain health benefits, We also
have some really goodcardiovascular benefits.
When we sleep, it helps us lowerour blood pressure while we're
sleeping, we're able to achievehormone balance.
(10:18):
When we have a really good nightof sleep, we're able to balance
our cortisol, our sex hormones,our hunger hormones.
We are able to better regulateour moods and emotions when
we've had a good night.
I think everyone here listeningcan attest to the fact that if
they've had a really poor nightof sleep, they're on edge the
next day, right?
They're grumpy.
(10:39):
They might be more combativewith their coworker or partner.
And as far as becominghealthier, for fighting
infections.
We know that having adequatesleep helps boost our immune
system.
It can protect us from gettingcolds and flu.
So, and if you're looking atsomebody who's an athlete, for
example, we know that havinggood sleep helps muscle repair.
(11:03):
And recovery from a hardworkout.
So there are just so manybenefits.
I will touch on things thathappen maybe negatively for a
minute about when you're nothaving enough sleep and short
term consequences of not havingenough sleep would be.
Just like we I said earlierirritability, grumpiness bad
(11:24):
mood.
You'd also experience some lowenergy, some problems
concentrating memory.
You might get sick more often.
If you're looking at long-termsleep deprivation, you're
looking at things that are morelike obesity, risk increasing,
cardiovascular issues arisinghigh blood pressure, that kind
(11:46):
of thing.
Now, I will say, because I don'tlike the scare tactics that a
lot of the media present as faras like long-term sleep
deprivation, I feel like.
You know, I, I wanna promotesleep.
That's what, that's what I dofor a living.
It's my passion.
But I just also wanna share thatwhen they are doing, when
they're talking about thesestudies in the media, some of
(12:07):
the studies aren't done verywell, and it's actually hard to
do these studies.
So they're almost looking atcorrelation data.
Hmm.
And correlation is not the sameas causation.
So they're looking at links.
Not actual A causes B.
So I just, I wanna throw thatout.
Just, especially for the peoplewho are dealing with insomnia
(12:28):
and are very frightful of thefact that they're not sleeping.
Because when you're, when youhave insomnia, having the
anxiety that it comes from,seeing all these scary things
does not help your insomnia.
At all
Michael Bauman (12:42):
Right, right, right.
And it's, it's like thedifference, as a, like a health
coach, but the differencebetween approach goals and
avoidance goals.
So, so often, in the healthworld or just in general, we're
like, I wanna, avoid gettingunhealthy, or I, I wanna like,
Lose weight where the, all thestudies have showed if we set
approach goals towards what doyou want, rather, what do you
not want?
Yeah.
Like, like who do you wanna be?
(13:03):
What life do you wanna live?
What energy levels do you wannahave?
You know, and you can check allof those boxes.
You can Google sleep in any,thing of life.
It's like you're talking aboutthat, that underlying.
it's shown to benefit all ofthose things, and I think that's
really important.
So, but talk to us talk to usabout that insomnia thing,
right?
Because you have just generalkind of not sleeping well, and
we'll get into tips with that.
(13:24):
And the tips, you know,correlate across both for
insomnia.
But what can people do that arestruggling with insomnia and
don't know where to start?
Morgan Adams (13:31):
Yeah.
Well, I would say, you know, thebiggest reason that I personally
see for people having insomniais anxiety.
And one of the things that Ithink works the best to deal
with that anxiety is amindfulness practice.
So when I'm working with myclients, we really delve into
(13:52):
this pretty deeply because mostof my clients are having anxiety
about sleeping and they'rehaving anxiety about the
consequences of not sleeping.
So, some of, there's so manymindfulness practices out there,
but a few that I'll just mentionthat, that are attainable for
pretty much everyone would bemeditation.
There are some studies showingthat meditation does help with
(14:14):
insomnia.
And the really cool thing aboutmeditation is, is that.
If you are a beginner, you haveso many free resources out there
to get started.
You know, off the top of my headthere are, there's Insight
timer.
There's a meditation app calledCalm.
I mean, you just Googlemeditation apps.
They're countless and there'ssomething for everybody and, and
(14:39):
meditation.
And there's also breath work,which is quite helpful to help
people especially who have maybemore physical.
You know, their breathing reallyha their heart rate's going
pretty quickly and they'rebreathing quickly.
There's breath work that cankind of calm the breath.
There's progressive musclerelaxation.
(15:00):
That's often helpful.
And there's another techniquethat I really like to implement
with my clients that has beenreally effective.
It's sort of mindfulness, butit's a little bit more I guess
it's called constructive worry.
And it's an exercise and I'lljust share with you what it is.
It's kind of like brain dumping.
So the whole idea behind this isthat you get some of your
(15:24):
thoughts out on paper before yougo to bed because a lot of times
people who are fall trying tofall asleep, or if they wake up
at night, they'll startruminating on the things that
they're worried.
So if you can get these thingson paper, the theory is that
you'll worry less at night whenyou're supposed to be sleeping.
Mm-hmm.
So how you do this is you get apiece of paper.
(15:47):
I prefer a j like a journal,like a nice looking journal to
kind of make it a ritual.
But any piece of paper Will,will do, you just draw a line
down the center of the paper andon the left hand side, co side
column you write worries orconcerns.
And then on the right hand sidecolumn, you write solutions and
you basically just brain dumpall the things you're worried
(16:08):
about.
And then for each thing thatyou're worried, In the solutions
column, you write the next, sonext step to solving that
problem.
Hmm.
And it could be something veryconcrete, like, you know, my, I
have a flat tire.
Okay.
Very concrete solution to that.
If it's something more nebulouslike you're worried about, I
don't, I don't like the waySally looked at me at work
(16:29):
yesterday.
You know, you could,troubleshoot on like, well, can
I talk with her?
Or whatever.
It doesn't, you don't have tohave an immediate solution, but
you're just really.
Trying to pin down the next stepto working on that problem.
I recommend that people do thiskind of early in the evening.
(16:49):
Usually my clients like to dothis after, after dinner.
It's nice, a nice anchor pointbecause you don't wanna really
do it right before bed becausethen you've kind of just got it
too fresh, freshen your mind.
So those are some ways that Ireally find My clients who have
insomnia to get some relief fromtheir stress and anxiety before
they go to bed.
(17:09):
And just to kind of circle backto the meditation and breath
work, I call things like this,mindfulness snacks, right?
Yeah.
And my suggestion for folks whowant to, to have a mindfulness
practice for their sleep is notto just rely on the mindfulness
practices right before theysleep.
Really, mindfulness begins fromthe second you wake up and your
(17:31):
feet hit the floor, so, mm-hmm.
I recommend that people dosomething in the morning, some
kind of mindfulness practice,and then maybe during their
workday or you know, their day,like midday, take a break and do
another kind of mindfulnesssnack, and then in the evening
before bed, do a mindfulnesssnack so that you're really kind
of dealing with things in themoment versus letting things
(17:53):
kind of pile up.
And by the end of the day you'relike, Ugh, there's just too
much.
Mm-hmm.
Michael Bauman (17:59):
Yeah.
I think that's super, superimportant.
And it's, it's similar to DavidAllen's Getting Things Done.
If you're familiar with thatproductivity kind of framework,
but looking at like what, whatdoes done actually mean and
what's the next action to getthere?
Mm-hmm.
And getting that out of yourbrain.
And he, he talks about havinglike an external brain, you get
that information outta yourbrain cuz your brain isn't
(18:20):
actually really great at storingall that stuff.
So getting that out, puttingthat out on paper.
And like you talked about, notdoing it right before bed
because then you're not gettingall your cognitive stuff ramped
up and your anxiety stuff rampedup, but you're bookmarking your
day to, go, I sorted a littlebit of the solutions and stuff
to this.
And it's a trigger to like startwinding down as well.
(18:41):
I think that's really, reallyimportant.
Can you talk about like, youwere starting to talk about with
the mindfulness in the morning,so talk about the three M'S of
the morning routine.
And this goes right into rightinto mindfulness to what you're
talking about.
Morgan Adams (18:52):
Yeah.
So I, I'm a real big proponentof a strong morning routine and
there's a quote by Louise Haythat I absolutely love.
It's how you start your day ishow you live your day.
So really good sleep begins thesecond you wake up.
And so the morning routine is, Ithink, a little bit more
important than evening routine.
(19:12):
I know that sounds somewhatcounterintuitive, but we really
wanna be intentional about ourmornings and be purposeful
because they can set us up forthe rest of the day.
If you're able to tackle some ofthose kind of I guess, buffer
yourself up in the morning toprotect yourself against those
stresses because you don't wantthose stresses to pile up over
(19:33):
the course of the day.
So the three M's that I talkwould be movement, mindfulness,
and mindset.
And so ideally you would want toallot about an hour for this
whole morning routine practice.
And I've realized, you know,that we all are living different
lives.
I'm sure a lot of your audiencemembers are, really busy
entrepreneurs raising a familyand their mornings can be
(19:56):
probably really chaotic.
So if you don't have an hour,no.
See if you have a half an hour.
If you don't, half, half anhour, 20 minutes.
If you don't have 20 minutes,devote 10 minutes to this.
But really just make sure thatyou have some kind of movement
in the morning.
And ideally that would besomething like, maybe a walk
outside, for example, becauseyou really wanna make sure that
(20:20):
at some point in the earlymorning you're getting sunlight
in your eyes because that isreally triggering like a cascade
of really important hormones andneurotransmitters to be lined up
for the rest of the day and intothe evening.
But the movement could be yogaor stretching.
Just something to get your body.
And then the second part ofthis, and these, these can be
(20:41):
done in any order, but thesecond component would be
mindfulness.
And that would include, youknow, like the meditation or the
breath work or even just sittingin silence.
Michael Bauman (20:50):
Talk to us a little bit about the difference
between meditation and breathwork.
Morgan Adams (20:54):
Yeah, so meditation I, I think is more
like, I mean, you can mix thetwo for sure, because there's
certain meditation tracks thatI've listened to that have
breathing as well.
But meditation to me seems morelike you're listening to some
verbal cues and you're kind ofgoing on a journey.
Breath work, I just, I findthat.
(21:17):
It's really more just the act ofpaying attention to the breath.
There really isn't a lot of,there's no really no talking.
Now there is sort of a, a ruleof thumb that it's a general
rule of thumb, but you know, Ithink it's a good place to start
if you are the kind of personwho is more in their head,
ruminating.
(21:38):
You kind of wanna get out ofyour head and into your body.
And so in that instance, I thinkbreath work is probably a good
practice.
But if you're the kind of personwho is sort of more physically
wound up, like your, you know,your breath is, is fast, your
heart rate is fast, you maywanna get out of your body and
into your mind and domeditation.
(21:59):
So that's just a general rule ofthumb.
And then the third element ofthe morning would be mindset.
And that could be a variety ofdifferent things.
So that could be a positivebook, like a self-development
book.
It could be journaling, it couldbe doing affirmations.
There's just a variety ofdifferent things you could do,
but I feel like if you can doall three of those elements,
(22:23):
even if you have five minutes todo each one, you've you're
setting yourself up for a moreproductive, less stressful day
that will carry you into.
Hopefully a less stressfulevening for better sleep.
Mm-hmm.
Michael Bauman (22:36):
Yeah, absolutely.
And, and it's super important,and I love how you talk about
too, like you, you have theideal, and this is actually how
you know, I, I structure mydays.
I'll set a minimum.
So it's like there's minimumthings that it doesn't matter
what's going on, I'll do, youknow, one minute of something or
five minutes of something.
And those activities actuallylike what got me through covid,
right?
(22:56):
It might be like five minutes ofjump roper, five minutes of
sun's salutation yoga orwhatever it is.
And that got me through.
But then when, when I have moreenergy and I have more capacity,
then I might be, you know,hitting that hour.
So it's like I actually plan forthe minimum and I plan for the
maximum.
But allowing yourself, I likehow you talk about allowing
yourself, it's okay.
Just do, just do those smallthings and do'em, you know,
(23:19):
throughout the day to kind ofreset is, is really important.
And I think, I really appreciateyou, you mentioning that.
I'm curious for you, what iswhat does your kind of morning
look like?
Morgan Adams (23:29):
Yeah, well it's, it's pretty similar to what I
just shared, But my morningroutine I'll first meditate.
It's kind of interesting.
I have something called BrainTap.
It's a really cool device thatyou have a headset and then
there's an visor that you kindof pull over the headset.
it's in front of your eyes andyou, you can see lights and the,
there's audio where you heardifferent tracks and there's
(23:51):
different tones.
And I wish I knew the words orthe way to describe the tones,
but It's like meditation onsteroids is the best way to
describe it.
No way.
And it's kind of like, I'm not,I'm, I would say I'm not a great
meditator cuz I have kind oflike the monkey mind.
There's a lot of chatter and Ifind that this device the brain
tap helps get me into a s moreof a calm state where I'm able
(24:15):
to kind of focus on themeditation.
So I do that for about 10 to 20minutes.
Then I do my movement, I doactually a full workout routine
in the morning.
I do more than a few minutes,probably half hour to an hour,
depending on what I'm doing.
I do a sauna, and then I do somekind of journaling.
Sometimes it's about how I wantmy day to go setting goals for
(24:38):
the day.
So I have a, a fairly lengthymorning routine to be honest,
but I've, I plan for it.
I don't have kids, so my morningis, is really mine and I really,
I'm protective of, of it.
So that's kind of my morning.
Yeah.
Michael Bauman (24:53):
Yeah.
I think it's really important,you know, so, so often we think
about, money.
Well, I mean, if we're talkingabout success, we think about
these resources that we have andwe think about money then we
think about time sometimes,right?
We think about how we trademoney, but what's overlooked a
lot of times is like energy,like our energy capital that we
actually have.
And what you're talking about isall about just going like, how
(25:14):
do I actually come into the daywhere I am, you know,
contributing energy?
And I, I had.
Mark Verstegen on, he's thefounder of EXOS and the N F L
performance director and he'stalks about as a leader, what
you're needing to do is you'reneeding to generate energy.
So many people, you know,they're like trying to get
energy from other places, but asa leader, you need to generate
energy or if you want to likestep into your life or, you
(25:37):
know, live it however you want,like you talk about it, you're
like, I have this morningroutine.
I protect it because it iscreating the life I wanna live
and it's generating that energy.
So talk to us about on the otherside, the power down hour of the
evening routine.
Morgan Adams (25:50):
Yeah, so I I'm a big fan of winding down in the
evening because sleep is not anon off switch.
We really, it's more like we're.
Kind of landing the plane as, asMatthew Walker likes to talk
about, we're landing the plane.
You have to just kind of glideinto it.
And if you think about folks whohave little children like
(26:11):
yourself you know, you don'tjust like, let them run wild and
then just, Place'em in bed,right?
it's time for your bed.
You, you do those things to getthem kind of just calm.
You read them a story, you givethem a bath.
And what I find so interestingis that we as adults often don't
(26:32):
give ourselves that wind downroutine that we give our kids.
So I really like to encouragepeople to to do some kind of
wind down routine and, you know,sort of like the morning
routine.
An hour would be excellent, butif you don't have an hour, at
least give yourself 30 minutes.
So let's just say that you hadan hour.
(26:53):
I would say the first 20 minuteswould be devoted to things that
you need to do to prepare forthe next day.
Now that could be like packing alunch, picking out your clothes
for the next day, you know,to-do list followed by like 20
minutes of your own personalhygiene, like brushing your
teeth washing your face, puttingon your pajama.
(27:15):
And then, you know, the finalpart, the final 20 minutes or so
would be your relaxationtechnique, and that could be
really whatever you findrelaxing, you know, it could be
again, meditating.
It could be journaling, breathwork stretching I think a lot of
people get a chuckle out of thefact that my evening routine,
honestly, I watch TV people arelike, what?
(27:38):
That is a sacrilege.
You are a sleep coach Let metell you how I watch TV without
it impacting my sleep.
Mm-hmm.
And negatively.
So, the way I do this is I watchTV on a regular tv, not a
laptop.
So the TV is actually fairly farfrom me.
Hmm.
I also put on blue lightblocking glasses.
Now there's, you know, there'ssome evidence, I mean, there's
(28:01):
mixed evidence about blue lightblocking glasses.
But I use them just for goodmeasure and I personally find
that when I use like the darkred lenses, I do become sleepy
within 30 to 60 minutes.
Mm-hmm.
But I think really the biggestthing that you have to look out
for if you're gonna watch somekind of content at night, is you
have to make sure that it's notstimulating or too scary or
(28:24):
anxiety provoking.
That is key.
So I, do this TV watching withmy husband.
We always choose shows that arejust very neutral, like cooking
shows or maybe justdocumentaries of something
interesting.
So I think, if TV relaxes you,then why not watch it?
Hmm.
The only thing I would suggestas far as like the room that you
(28:44):
watch it in, I really wouldsuggest that you don't watch it
in.
Because sometimes you may end upfalling asleep with it on, and
then that light and the noise ofthe TV disturbs your sleep.
Mm-hmm.
so.
That's
Michael Bauman (28:58):
super refreshing.
You know, it's, it's nice.
It's nice because like, lot oftimes we talk about, you know,
myself included, right?
You just have like, oh, it lookslike this perfect thing.
Right?
But there's just the reality ofliving and I appreciate you
talking about TV like that.
It's interesting in the winter.
Yeah.
I'll typically watch more TV.
In the summer I won't just cuzit's, or not as much, just cuz
it's lighter.
But I, I appreciate you talkingabout that.
(29:20):
Yeah.
Talk, talk to us aboutTemperature as well.
Yeah.
With both, you know, in yourbedroom and things like that.
Morgan Adams (29:25):
Yeah, that's a great subject because we really
need our body's core temperatureto be lowered two to three
degrees in order to initiatesleep.
And so one way we can do that isby lowering the temperature of
our bedroom.
So you basically wanna make yourbedroom temperature slightly
lower than the temperature ofthe rest of your.
(29:47):
A lot of people are like, well,how many degrees is that?
And you know, there's kind of ageneral rule of thumb, like
maybe 65 to 70 degrees would beideal.
I have heard that over like 70degrees, you're more at risk of
having nightmares.
So I would definitely try tokeep it below 70 to prevent
nightmares.
Also like for people who are hotsleepers, well, I'll just back
(30:10):
up and say that bamboo sheetstend to be more cooling than
cotton sheets and bamboosleepwear as well.
And for people who are hotsleepers menopausal women, I'm
raising my hand on that one.
You know, something like acooling mattress pad can be an
absolute game changer for your.
(30:31):
And I use one myself called theChili Pad.
You can program it to be as coolor as warm as you want.
And the really cool thing isthat the cool thing, no pun
intended, is that when you haveyour body temperature low,
During deep sleep, you're gonnareally facilitate more of that
deep sleep.
(30:51):
Hmm.
I've noticed definitely anincrease in my deep sleep when
I, when I have that chili pad,because I track my sleep every
night and when I'm out of townand without the chili pad, my
deep sleep is never as profound.
Michael Bauman (31:05):
Mm-hmm.
talk to us about what you use totrack the sleep?
Morgan Adams (31:09):
Yes, I use an Oura ring.
I like the Oura ring because itstays on your finger as opposed
to ones that are worn on yourwrist.
There are three ones that Ithink are basically seen as the
top three most accurate auraring Fitbit, and Woop.
I think they're all reallygreat.
It just kind of depends on doyou want something on your
finger or your wrist.
(31:30):
The sleep trackers are prettyaccurate for certain metrics,
like, time sleeping.
You know, your basic metricswhere they kind of fall short a
little bit is in sleep staging.
So tracking your REM and yourdeep and your light sleep,
they're not super accurate.
However as of just a coupleweeks ago, or Ring has upgraded
(31:51):
their algorithm.
They're doing some beta testingand I'm in, I'm, I chose to be
part of that group, so I'mseeing some differences in, you
know, my staging scores.
It's not as impressive as it wasbefore the algorithm changed.
The ego was a little bit bruisedhere, but I know that.
Andrew Huberman, the, the verywell-known scientist who's been
(32:12):
prolific in his content aboutsleep has now joined the Woop
advisory board.
And with that, I think they'regoing to be having a lot of
upgrades or, and differentthings happening.
So it's a competitive landscapewith these trackers.
I will say that they can begreat tools for people who want
(32:33):
to optimize their sleep.
People who are responsive todata and can look at data and
then implement changesbehaviorally.
For example, I can see quiteclearly that two glasses of wine
at night impacts my readinessand deep sleep So with that,
would, you know, you would thinkin a perfect world that would
You know, encourage one to maybedial back on the alcohol.
(32:55):
So if you're the kind of personwho can use data to change
behavior, I think these sleeptrackers are awesome.
But if you're an insomniac andyou're stressing a lot about
your sleep, I would say hold offon a sleep tracker until you get
your sleep straight.
Because the anxiety that thatcan happen, there's something
(33:16):
called ortho Somnia.
and that's basically heightenedanxiety about sleep.
Mm-hmm.
due to sleep trackers.
Hmm.
So, people get very, very woundup when they see their data not
doing well.
So I would suggest that peoplehold off on a sleep tracker if
they have insomnia.
Michael Bauman (33:35):
I love all those, I love all those caveats.
Cuz it's not a one size fit all.
And Yes.
And you have to look at, is thisactually helping me or not?
So I really appreciate youmentioning that.
Talk to us about wine, aboutalcohol, cuz that's something a
lot of people, you know, theywind down, they have a couple
glasses or more for sure.
Morgan Adams (33:51):
Yeah.
I mean it's, it's kind of partof our society.
You know, unfortunately, Wineor, or just alcohol in general
is the most commonly used sleepaid.
Mm-hmm.
And yes, it actually will helpyou get to sleep a little faster
because it is a sedative, so youare going to be more relaxed,
perhaps sleepier.
(34:12):
But the problem is, is that thequality of your sleep decreases
quite a.
What ends up happening is your,your deep sleep gets less.
It's not as strong or as long.
Your REM stage in the beginningof the night gets suppressed,
and then towards the latter partof the night you have something
called the REM rebound effect,where you have more REM but you
(34:34):
have lots of awakenings towardsthe end of the night.
So in the early morning, you'regonna be, you know, kind of just
up and down.
You might also have trips to thebathroom because alcohol is a
diuretic.
I do know that drinking morethan one serving of alcohol for
women per day decreases yoursleep quality by 39%, and that's
pretty significant.
(34:55):
That's pretty significant So,you know, I, and as women get
into their midlife stage alcoholis Even more detrimental for us
as, midlife women.
So, I definitely recommend, youknow, examining, your
relationship with alcohol.
If you do drink, if you feellike you really do want to have
an alcoholic drink, think moreof like happy hour versus
(35:18):
nightcap.
So in other words, think four to5:00 PM versus like seven or
eight or nine.
Because if you can give yourselflike four hours between your
last drink and your sleep,you're gonna see a lot less
impact on your sleep than youwould if you just drank like up
until an hour before bed.
Yeah.
Michael Bauman (35:37):
Maybe not a popular opinion.
I
Morgan Adams (35:39):
know, but it's a good one, I know.
I know.
People don't like to hear it,but I'm here to deliver the hard
news.
Right,
Michael Bauman (35:46):
right.
No, it's important.
It's important to realize and,and you know, the other thing
too, Is, you know, you get tochoose what you wanna focus on
too.
And any one of these things thatyou're recommending is
beneficial, right?
So you can start with somethingthat's easier for you, or you
could tackle the big one.
You know, maybe, maybe alcohol'sthe big one, you could do
whatever you want.
But taking any of these thingsobviously benefits in, in any
(36:08):
way.
What about, what about peoplethat wake up in the, like the
middle of the night?
What can people do about that?
Morgan Adams (36:14):
Yeah.
Well one of the things we, wekind of mentioned earlier is
the, well, let me just back upand say, That waking up during
the night is, is normal andcommon.
So a lot of times people arelike, I need to sleep
throughout.
I need to sleep all the waythrough the night.
We really are designed to wakeup several times through
throughout the night,specifically, like after the end
(36:37):
of each sleep cycle hascompleted.
The theory behind that is thatwe wake up after the sleep cycle
has ended, we briefly scan oursurroundings for safety, and
then we return back to sleep.
It's, it's.
Primitive kind of safety checkto make sure there's no, you
know, sa sabertooth, tigerslurking in our bedroom, So, you
know, just all that, just sayit's normal and okay to wake up
(36:59):
once or twice a night briefly.
The problem becomes evident whenyou're doing.
These wake, you're having thesewake-ups, you know, maybe three,
four times a night and you'rereally having trouble getting
back to sleep.
Like it's taking you over a halfan hour to get back to sleep,
cuz that really impacts yoursleep quality.
So if you are waking up at nightand you are ruminating and
(37:24):
starting to worry about the nextday that worry journal or that
constructive worry exercise canbe really useful to help you get
back to sleep more quickly.
As far as you know, preventingthe wake-ups, you could
definitely look at the alcoholintake, your caffeine intake.
You wanna make sure that youhave some kind of caffeine
curfew.
I recommend cutting off caffeineat noon because caffeine has a
(37:47):
long half-life.
And if you have, you know, a cupof coffee at two o'clock in the
afternoon, it could potentiallybe in your system by 10.
And some of us don't clear ourcaffeine as quickly as others.
You also wanna make sure.
The foods that you eat at nightare more sleep promoting.
But even more, more importantthan the actual foods, I think
(38:08):
is the timing of your food.
You wanna try to eat your dinneron the early side.
If you can try to eat likebetween I guess maybe four hours
before bed would be ideal.
and keep your dinner sort oflight on the lighter side, maybe
have your, you know, yourheavier meals, be breakfast and
lunch, have a lighter dinner,making sure that you're not
having you know, desserts thatthe sugar can be really a sleep
(38:31):
staler, making sure you havesome complex carbs.
Those can be really helpful forsleep promotion and complex
carbs in the term, in the way oflike sweet potatoes or.
You know, Brussels sprouts orgreen vegetables and avoid like
really heavy like saturatedfats.
So, those would be sort of someeating guidelines to help
(38:53):
prevent you from, you know,those wake-ups.
Michael Bauman (38:56):
And then what what about naps?
What are your thoughts on napsduring the
Morgan Adams (38:58):
day?
Yeah, so I think naps can be areally good self-care practice,
and there's a lot of evidenceshowing that naps can be, you
know, very restorative.
They can be helpful for learningand memory.
But the best advice for naps isthat if you're going to take a
nap, make it like a real regularpart of your routine.
So in other words try to makeyour nap, not too late in the
(39:20):
day.
I think the best time of day fora nap would be like, after lunch
because you think about peoplein you know, Mexico and places
like that.
They have a siesta.
They're actually working withtheir circadian rhythm.
We have it circadian dip in theearly afternoon, so you could
take advantage of that to takeyour nap.
I would encourage people just tonot nap too late in the
afternoon.
(39:42):
and if you are having problemssleeping or if you have
insomnia, I would say not takenaps if possible because they
really do.
They could potentially interferewith your sleep hunger and
prevent you from getting tosleep at the, at your desired
bedtime.
Michael Bauman (39:58):
Gotcha.
That's, that's important.
Another kind of individualizedthing going through there.
No, I, this has been super,super helpful.
I know a lot of people will getjust a ton, ton from it.
Any last things that you'd wannasay here before we wrap up?
Morgan Adams (40:13):
Yeah.
I would say that one very, veryimportant sleep tip that has
been very helpful for my clientshas been having a consistent
wake up time.
I think that is super important,and I know people don't like
hearing this, but thatconsistent wake up time means
even on the weekends So, youknow, a lot of times people will
(40:34):
sleep in two or three hours onthe weekend.
And what ends up happening isthat they get social jet lag,
which is basically like the samething as jet lag, but you're not
getting the benefit of travelinga few time zones away what
social jet lag does really is itmakes sunday evenings really
challenging as far as getting tosleep.
Mm-hmm.
it can make you more groggy onMonday and then, you know, maybe
(40:55):
by Wednesday you're recoveredonly to repeat the pattern, you
know, week after week.
So, you do have about an hour ofleeway though, on the, on the
weekend.
I think that as far as like whenI'm coaching my clients, I kind
of give them the green light toget up to an hour more sleep on
the weekends, especially if theyare a little bit short on sleep
(41:16):
on the weekday.
But if you're creeping over anhour more as far as variance,
it's, it's kind of a trickyscenario.
Mm-hmm.
Michael Bauman (41:26):
Gotcha.
Okay, excellent.
So, I usually end with, withthis question, I'm curious to
hear your response on it.
So, how would you go aboutdefining success
Morgan Adams (41:35):
personally?
That's a great question.
I think the best definition ofsuccess that I've ever come
across is by the prolificwriter, ma Maya Angelou, and she
said, success is likingyourself, liking what you do,
and liking how you do it.
I just love that.
Michael Bauman (41:53):
Yeah.
Perfect.
It's one of those, drop the mickind of things like well know.
There you go.
Set enough.
Right.
Excellent.
Thank you.
Thank you so much.
Where can, where can people goto connect up with you if they,
if they need the sleep?
The sleep help?
Morgan Adams (42:07):
Yeah.
Well, my website ismorganadamswellness.com I offer
a complimentary clarity call foranyone who wants to chat about
their sleep and potentiallyworking together.
I'm also very active onInstagram.
I do silly reels, sometimes andyou can find me
morganadams.wellness onInstagram.
Michael Bauman (42:28):
Excellent.
I'll put all the links to theshow notes there.
Thank you for your time.
Thank you for your tips.
It's super, super helpful.
Some, definitely something thatneeds to be addressed and you're
doing your part in addressagain.
Morgan Adams (42:37):
You're welcome, Michael.
Thank you so much for having me.
Michael Bauman (42:40):
You're welcome.
My pleasure.
Before you go, I would love itif you actually just shared this
episode with a friend.
I'm sure while you werelistening, someone just popped
in their head and you're like,oh, they would probably like
this as well.
So it's really easy.
You just click the share buttonon either the website or
whatever podcast platform you'reon and send it over to'em, and
chances are they'll probablylike it too.
(43:00):
So until next time, keepengineering your success.
I would lie there in bed for probably two hours on
(00:03):
average most nights waiting forsleep to happen and it was
extremely frustrating.
My anxiety was through the roofbecause I had to get up at six
o'clock in the morning to get toa job that started at eight or
whatever.
And it was just really ananxiety provoking time in my
life.
(00:25):
How do we truly feel like asuccess in every area of our
lives?
How do we feel enough and knowthat we are not alone?
Join me as I interview some ofthe top leaders and experts in
the world, from Broadwaydirectors to multimillionaire,
CEOs, neuroscientists, and moreto look behind the curtain of
success and examine not only theachievements, but also the
(00:48):
fears.
The.
The loneliness and how we cannavigate through that to create
the incredible life we actuallywant to live.
Welcome to Success Engineering.
Michael Bauman (01:02):
Welcome back to Success Engineering.
I'm your host, Michael Bauman.
I have the pleasure of havingMorgan Adams on.
She's a holistic sleep coach forwomen.
But you know, the tips applyjust for everybody who struggled
to get.
Good night's sleep consistently.
She's an accredited healthcoach.
She has multiple advancedcertifications in sleep science,
sought after podcast guests,expert for websites like
(01:22):
Mindbodygreen whole host ofother things.
I'm really excited about thisshow cuz sleep is super, super
important.
So welcome to the show here,Morgan.
Thank you so much, Michael.
Absolutely good to have you.
So you were, I mean, you'recrushing it, basically, you're a
pharmaceutical sales rep.
You're kind of checking thoseboxes, quote unquote, in terms
of life.
But talk to us about whathappened.
(01:43):
You had a crisis in, your earlythirties and this kind of sets
the stage for what you do now,essentially as a sleep coach.
Can you talk to us about whatthat happened and what that kind
of led you?
Morgan Adams (01:53):
Yeah, for sure.
So when I was in my midthirties, I had a relationship
crisis that I'll spare everyonethe details about But basically
what ended up happening withthat is that I developed a lot
of anxiety, which triggered anepisode of insomnia.
Now the way that I presentedwith my insomnia, and I'm sure a
(02:13):
lot of your listeners can relateto this scenario, is I had sleep
onset insomnia, and that'sbasically when you can't fall
asleep.
Mm-hmm.
So I would lie there in bed for.
Probably two hours on average,most nights waiting for sleep to
happen.
And sleep did not come for quitea while, and it was extremely
frustrating.
(02:34):
My anxiety was through the roofbecause I had to get up at, you
know, six o'clock in the morningto get to a job that started at
eight or whatever.
And it was just really ananxiety provoking time in my
life.
Mm-hmm.
Unfortunately, like a lot ofpeople, actually, 80% of people
have side effects the next dayfrom sleeping pills and sleeping
(02:55):
pill that I took is calledambient.
I'm sure everyone's heard of it.
It's a sedative, hypnoticsleeping pill and.
I was very groggy.
I had trouble concentrating atwork.
I couldn't focus, I was in aposition at work where I had to
write very quickly if there wasa crisis, like put out a press
release.
(03:16):
And there were times when Icouldn't perform at my job
adequately.
I couldn't write fast enoughbecause I was still kind of like
quote hungover from the Ambienthe night before.
And it just, was very, verystressful for me to.
Have to deal with the sideeffects.
Yet I was uncomfortableunwilling, I guess, to give up
(03:37):
the pills because I need, Ineeded the sleep.
Mm-hmm.
So this went on for about eightyears.
and I met my current husband atthis point in time and in our
early stages of dating.
He said to me one night, youknow, after you take that pill,
you kind of change personality.
You kind of act like a zombie.
(03:58):
Quite frankly, it's freaking meout.
Mm-hmm.
and Michael.
That was like my wake up call tolike, Hey, wait a minute.
I have to find a way to stoptaking these pills and confront
this.
Mm-hmm.
and so, I decided to dosomething that I don't advise
doing to the, to your listeners,don't do this.
Don't do what I did, but I'lldon't do, I'll be transparent
(04:20):
and share.
What I did is I just took myselfoff the pills myself.
Mm-hmm.
Okay.
Technically.
in order to get off of asleeping pill like Ambien, you
really do need the guidance ofyour prescriber because there is
a titration schedule, a taperingdown schedule that is advisable
(04:40):
to follow.
And also it's, it's helpful tohave somebody in your corner
like a sleep coach.
Along with your provider, right?
Giving you that accountabilityand support, because it's not
easy to do, it's not easy totake, to stop taking these
pills.
I managed to kind of, grit myteeth through it, and I got
through it.
I, I was off the sleeping pills.
(05:01):
And I slept pretty decently formany years after that.
I wouldn't say I was, like asuperstar sleeper or anything,
but I got by and I didn't havemany issues.
But then there was a plot twistand that plot twist was March of
2020 Remember what happened backthen, right?
This is right, right when thepandemic happened.
(05:24):
Mm-hmm.
and.
I started to have problems withmy sleep again, like a lot of
people did, and I was committedto not falling back into like
the true insomnia pattern.
Hmm.
So what I did was I startedlooking at Dr.
Google and trying to figure out,sleep tips and ways to, you
(05:48):
know, prevent insomnia and so onand so forth.
And, I, I did get myself back ontrack fortunately.
And what I ended up doing wasjust because I was kind of so
excited that I could change mysleep that I just started to
share organically on Facebookand social media, the things
(06:08):
that I was doing to help me withmy sleep.
And I came to find out thatthere were a lot of people in my
situation who were strugglingwith sleep during this time.
Mm-hmm.
and my tips were very wellreceived.
And so I started to think.
You know the, I was at kind ofat a crossroads, like, what do I
wanna do with my career?
And it was at this point that Isaid to myself, you have so much
(06:33):
information with about sleep andyou're so passionate about it,
you have to help other peopleovercome their sleep issues.
And so that is what led me tobecoming a sleep coach about a
year and a half ago.
So it was a long and long andwinding road to get here, but
here I am.
Michael Bauman (06:52):
But I, but I love right one cuz it's just
like, it is obviously sopersonal, like it's just like
something that you have workedwith for years and even, decades
like working through this and.
Even, even having like in 2020,like the stress things happened,
it started to come back again.
But you're like, no, I'm gonnadouble down on what I know to be
true to, to work for this.
(07:13):
And then sharing that with otherpeople I think is so, so
powerful.
So let's, let's dive into it andkind of talk to, cuz a lot of my
listeners are, are entrepreneursand things like that and we have
that mindset where it's justlike, I'll kind of sleep when
I'm dead sort of thing, right?
It's like, it's just, we'rereally busy, we have all these
things we need to do.
Sleep gets chucked to the backburner..
So can you share about howimportant it is, like the
(07:36):
benefits of it, and then alsokind of the detriments when we
don't end up getting that sleep?
Morgan Adams (07:41):
Sure.
Well, we often hear about thethree P pillars of health, which
are, you know, nutrition,movement, and sleep.
And I feel that sleep has beenkind of the redheaded stepchild
of the trio.
And my mission is to reallybecome like a PR agent for sleep
because I, I personally believe,and yes, I'm biased, but I, I
(08:03):
truly believe that sleep is thefoundation, the upon which of
those pillars.
You could not eat for severaldays and be okay.
You could not have movement yourwhole life.
I wouldn't advise it, but thelongest record that someone has
not slept has been 11 days.
And you know, in the media thereare a lot of articles about
(08:26):
sleep cuz I've track all of thearticles and the, and the press
and stuff like that.
And there's a lot of scarythings that you read about sleep
deprivation and what happens ifyou don't sleep.
And, you know, I really, I findthat.
Pieces of content are helpfulfor only a certain segment of
the, the world, and I think thatkind of scary information is
(08:49):
only helpful to an extent forpeople who willingly s sleep
deprived themselves, who areburning the candle at both ends.
The person who's, hustling until2:00 AM working.
But those kind of scary mediastories are very detrimental for
people who have insomnia toread.
Mm-hmm.
(09:10):
because the people who haveinsomnia are trying, they're
giving an effort, a full effortto sleep, but they're just not
able to attain that sleep.
So I really like to talk aboutall the benefits of sleep over
the, the things that are scary.
So if you think about sleep andall the benefits it brings, I
mean there, there's so many andwe'll, I'll just go through a
(09:32):
few.
First to, to my mind comes,brain health.
We need adequate sleep to havefunctioning healthy brains.
We found recently, you know,within the last 10 years or so,
that we have something called aglymphatic system, and it's
basically the lymphatic systemfor our brain.
And so when we are in that phaseof deep sleep, It's sort of like
(09:56):
we're getting a brainwash in a,in a good sense, and so some of
those some of those toxins getflushed out of our brains.
So we have that as far as likebrain health benefits, We also
have some really goodcardiovascular benefits.
When we sleep, it helps us lowerour blood pressure while we're
sleeping, we're able to achievehormone balance.
(10:18):
When we have a really good nightof sleep, we're able to balance
our cortisol, our sex hormones,our hunger hormones.
We are able to better regulateour moods and emotions when
we've had a good night.
I think everyone here listeningcan attest to the fact that if
they've had a really poor nightof sleep, they're on edge the
next day, right?
They're grumpy.
(10:39):
They might be more combativewith their coworker or partner.
And as far as becominghealthier, for fighting
infections.
We know that having adequatesleep helps boost our immune
system.
It can protect us from gettingcolds and flu.
So, and if you're looking atsomebody who's an athlete, for
example, we know that havinggood sleep helps muscle repair.
(11:03):
And recovery from a hardworkout.
So there are just so manybenefits.
I will touch on things thathappen maybe negatively for a
minute about when you're nothaving enough sleep and short
term consequences of not havingenough sleep would be.
Just like we I said earlierirritability, grumpiness bad
(11:24):
mood.
You'd also experience some lowenergy, some problems
concentrating memory.
You might get sick more often.
If you're looking at long-termsleep deprivation, you're
looking at things that are morelike obesity, risk increasing,
cardiovascular issues arisinghigh blood pressure, that kind
(11:46):
of thing.
Now, I will say, because I don'tlike the scare tactics that a
lot of the media present as faras like long-term sleep
deprivation, I feel like.
You know, I, I wanna promotesleep.
That's what, that's what I dofor a living.
It's my passion.
But I just also wanna share thatwhen they are doing, when
they're talking about thesestudies in the media, some of
(12:07):
the studies aren't done verywell, and it's actually hard to
do these studies.
So they're almost looking atcorrelation data.
Hmm.
And correlation is not the sameas causation.
So they're looking at links.
Not actual A causes B.
So I just, I wanna throw thatout.
Just, especially for the peoplewho are dealing with insomnia
(12:28):
and are very frightful of thefact that they're not sleeping.
Because when you're, when youhave insomnia, having the
anxiety that it comes from,seeing all these scary things
does not help your insomnia.
At all
Michael Bauman (12:42):
Right, right, right.
And it's, it's like thedifference, as a, like a health
coach, but the differencebetween approach goals and
avoidance goals.
So, so often, in the healthworld or just in general, we're
like, I wanna, avoid gettingunhealthy, or I, I wanna like,
Lose weight where the, all thestudies have showed if we set
approach goals towards what doyou want, rather, what do you
not want?
Yeah.
Like, like who do you wanna be?
(13:03):
What life do you wanna live?
What energy levels do you wannahave?
You know, and you can check allof those boxes.
You can Google sleep in any,thing of life.
It's like you're talking aboutthat, that underlying.
it's shown to benefit all ofthose things, and I think that's
really important.
So, but talk to us talk to usabout that insomnia thing,
right?
Because you have just generalkind of not sleeping well, and
we'll get into tips with that.
(13:24):
And the tips, you know,correlate across both for
insomnia.
But what can people do that arestruggling with insomnia and
don't know where to start?
Morgan Adams (13:31):
Yeah.
Well, I would say, you know, thebiggest reason that I personally
see for people having insomniais anxiety.
And one of the things that Ithink works the best to deal
with that anxiety is amindfulness practice.
So when I'm working with myclients, we really delve into
(13:52):
this pretty deeply because mostof my clients are having anxiety
about sleeping and they'rehaving anxiety about the
consequences of not sleeping.
So, some of, there's so manymindfulness practices out there,
but a few that I'll just mentionthat, that are attainable for
pretty much everyone would bemeditation.
There are some studies showingthat meditation does help with
(14:14):
insomnia.
And the really cool thing aboutmeditation is, is that.
If you are a beginner, you haveso many free resources out there
to get started.
You know, off the top of my headthere are, there's Insight
timer.
There's a meditation app calledCalm.
I mean, you just Googlemeditation apps.
They're countless and there'ssomething for everybody and, and
(14:39):
meditation.
And there's also breath work,which is quite helpful to help
people especially who have maybemore physical.
You know, their breathing reallyha their heart rate's going
pretty quickly and they'rebreathing quickly.
There's breath work that cankind of calm the breath.
There's progressive musclerelaxation.
(15:00):
That's often helpful.
And there's another techniquethat I really like to implement
with my clients that has beenreally effective.
It's sort of mindfulness, butit's a little bit more I guess
it's called constructive worry.
And it's an exercise and I'lljust share with you what it is.
It's kind of like brain dumping.
So the whole idea behind this isthat you get some of your
(15:24):
thoughts out on paper before yougo to bed because a lot of times
people who are fall trying tofall asleep, or if they wake up
at night, they'll startruminating on the things that
they're worried.
So if you can get these thingson paper, the theory is that
you'll worry less at night whenyou're supposed to be sleeping.
Mm-hmm.
So how you do this is you get apiece of paper.
(15:47):
I prefer a j like a journal,like a nice looking journal to
kind of make it a ritual.
But any piece of paper Will,will do, you just draw a line
down the center of the paper andon the left hand side, co side
column you write worries orconcerns.
And then on the right hand sidecolumn, you write solutions and
you basically just brain dumpall the things you're worried
(16:08):
about.
And then for each thing thatyou're worried, In the solutions
column, you write the next, sonext step to solving that
problem.
Hmm.
And it could be something veryconcrete, like, you know, my, I
have a flat tire.
Okay.
Very concrete solution to that.
If it's something more nebulouslike you're worried about, I
don't, I don't like the waySally looked at me at work
(16:29):
yesterday.
You know, you could,troubleshoot on like, well, can
I talk with her?
Or whatever.
It doesn't, you don't have tohave an immediate solution, but
you're just really.
Trying to pin down the next stepto working on that problem.
I recommend that people do thiskind of early in the evening.
(16:49):
Usually my clients like to dothis after, after dinner.
It's nice, a nice anchor pointbecause you don't wanna really
do it right before bed becausethen you've kind of just got it
too fresh, freshen your mind.
So those are some ways that Ireally find My clients who have
insomnia to get some relief fromtheir stress and anxiety before
they go to bed.
(17:09):
And just to kind of circle backto the meditation and breath
work, I call things like this,mindfulness snacks, right?
Yeah.
And my suggestion for folks whowant to, to have a mindfulness
practice for their sleep is notto just rely on the mindfulness
practices right before theysleep.
Really, mindfulness begins fromthe second you wake up and your
(17:31):
feet hit the floor, so, mm-hmm.
I recommend that people dosomething in the morning, some
kind of mindfulness practice,and then maybe during their
workday or you know, their day,like midday, take a break and do
another kind of mindfulnesssnack, and then in the evening
before bed, do a mindfulnesssnack so that you're really kind
of dealing with things in themoment versus letting things
(17:53):
kind of pile up.
And by the end of the day you'relike, Ugh, there's just too
much.
Mm-hmm.
Michael Bauman (17:59):
Yeah.
I think that's super, superimportant.
And it's, it's similar to DavidAllen's Getting Things Done.
If you're familiar with thatproductivity kind of framework,
but looking at like what, whatdoes done actually mean and
what's the next action to getthere?
Mm-hmm.
And getting that out of yourbrain.
And he, he talks about havinglike an external brain, you get
that information outta yourbrain cuz your brain isn't
(18:20):
actually really great at storingall that stuff.
So getting that out, puttingthat out on paper.
And like you talked about, notdoing it right before bed
because then you're not gettingall your cognitive stuff ramped
up and your anxiety stuff rampedup, but you're bookmarking your
day to, go, I sorted a littlebit of the solutions and stuff
to this.
And it's a trigger to like startwinding down as well.
(18:41):
I think that's really, reallyimportant.
Can you talk about like, youwere starting to talk about with
the mindfulness in the morning,so talk about the three M'S of
the morning routine.
And this goes right into rightinto mindfulness to what you're
talking about.
Morgan Adams (18:52):
Yeah.
So I, I'm a real big proponentof a strong morning routine and
there's a quote by Louise Haythat I absolutely love.
It's how you start your day ishow you live your day.
So really good sleep begins thesecond you wake up.
And so the morning routine is, Ithink, a little bit more
important than evening routine.
(19:12):
I know that sounds somewhatcounterintuitive, but we really
wanna be intentional about ourmornings and be purposeful
because they can set us up forthe rest of the day.
If you're able to tackle some ofthose kind of I guess, buffer
yourself up in the morning toprotect yourself against those
stresses because you don't wantthose stresses to pile up over
(19:33):
the course of the day.
So the three M's that I talkwould be movement, mindfulness,
and mindset.
And so ideally you would want toallot about an hour for this
whole morning routine practice.
And I've realized, you know,that we all are living different
lives.
I'm sure a lot of your audiencemembers are, really busy
entrepreneurs raising a familyand their mornings can be
(19:56):
probably really chaotic.
So if you don't have an hour,no.
See if you have a half an hour.
If you don't, half, half anhour, 20 minutes.
If you don't have 20 minutes,devote 10 minutes to this.
But really just make sure thatyou have some kind of movement
in the morning.
And ideally that would besomething like, maybe a walk
outside, for example, becauseyou really wanna make sure that
(20:20):
at some point in the earlymorning you're getting sunlight
in your eyes because that isreally triggering like a cascade
of really important hormones andneurotransmitters to be lined up
for the rest of the day and intothe evening.
But the movement could be yogaor stretching.
Just something to get your body.
And then the second part ofthis, and these, these can be
(20:41):
done in any order, but thesecond component would be
mindfulness.
And that would include, youknow, like the meditation or the
breath work or even just sittingin silence.
Michael Bauman (20:50):
Talk to us a little bit about the difference
between meditation and breathwork.
Morgan Adams (20:54):
Yeah, so meditation I, I think is more
like, I mean, you can mix thetwo for sure, because there's
certain meditation tracks thatI've listened to that have
breathing as well.
But meditation to me seems morelike you're listening to some
verbal cues and you're kind ofgoing on a journey.
Breath work, I just, I findthat.
(21:17):
It's really more just the act ofpaying attention to the breath.
There really isn't a lot of,there's no really no talking.
Now there is sort of a, a ruleof thumb that it's a general
rule of thumb, but you know, Ithink it's a good place to start
if you are the kind of personwho is more in their head,
ruminating.
(21:38):
You kind of wanna get out ofyour head and into your body.
And so in that instance, I thinkbreath work is probably a good
practice.
But if you're the kind of personwho is sort of more physically
wound up, like your, you know,your breath is, is fast, your
heart rate is fast, you maywanna get out of your body and
into your mind and domeditation.
(21:59):
So that's just a general rule ofthumb.
And then the third element ofthe morning would be mindset.
And that could be a variety ofdifferent things.
So that could be a positivebook, like a self-development
book.
It could be journaling, it couldbe doing affirmations.
There's just a variety ofdifferent things you could do,
but I feel like if you can doall three of those elements,
(22:23):
even if you have five minutes todo each one, you've you're
setting yourself up for a moreproductive, less stressful day
that will carry you into.
Hopefully a less stressfulevening for better sleep.
Mm-hmm.
Michael Bauman (22:36):
Yeah, absolutely.
And, and it's super important,and I love how you talk about
too, like you, you have theideal, and this is actually how
you know, I, I structure mydays.
I'll set a minimum.
So it's like there's minimumthings that it doesn't matter
what's going on, I'll do, youknow, one minute of something or
five minutes of something.
And those activities actuallylike what got me through covid,
right?
(22:56):
It might be like five minutes ofjump roper, five minutes of
sun's salutation yoga orwhatever it is.
And that got me through.
But then when, when I have moreenergy and I have more capacity,
then I might be, you know,hitting that hour.
So it's like I actually plan forthe minimum and I plan for the
maximum.
But allowing yourself, I likehow you talk about allowing
yourself, it's okay.
Just do, just do those smallthings and do'em, you know,
(23:19):
throughout the day to kind ofreset is, is really important.
And I think, I really appreciateyou, you mentioning that.
I'm curious for you, what iswhat does your kind of morning
look like?
Morgan Adams (23:29):
Yeah, well it's, it's pretty similar to what I
just shared, But my morningroutine I'll first meditate.
It's kind of interesting.
I have something called BrainTap.
It's a really cool device thatyou have a headset and then
there's an visor that you kindof pull over the headset.
it's in front of your eyes andyou, you can see lights and the,
there's audio where you heardifferent tracks and there's
(23:51):
different tones.
And I wish I knew the words orthe way to describe the tones,
but It's like meditation onsteroids is the best way to
describe it.
No way.
And it's kind of like, I'm not,I'm, I would say I'm not a great
meditator cuz I have kind oflike the monkey mind.
There's a lot of chatter and Ifind that this device the brain
tap helps get me into a s moreof a calm state where I'm able
(24:15):
to kind of focus on themeditation.
So I do that for about 10 to 20minutes.
Then I do my movement, I doactually a full workout routine
in the morning.
I do more than a few minutes,probably half hour to an hour,
depending on what I'm doing.
I do a sauna, and then I do somekind of journaling.
Sometimes it's about how I wantmy day to go setting goals for
(24:38):
the day.
So I have a, a fairly lengthymorning routine to be honest,
but I've, I plan for it.
I don't have kids, so my morningis, is really mine and I really,
I'm protective of, of it.
So that's kind of my morning.
Yeah.
Michael Bauman (24:53):
Yeah.
I think it's really important,you know, so, so often we think
about, money.
Well, I mean, if we're talkingabout success, we think about
these resources that we have andwe think about money then we
think about time sometimes,right?
We think about how we trademoney, but what's overlooked a
lot of times is like energy,like our energy capital that we
actually have.
And what you're talking about isall about just going like, how
(25:14):
do I actually come into the daywhere I am, you know,
contributing energy?
And I, I had.
Mark Verstegen on, he's thefounder of EXOS and the N F L
performance director and he'stalks about as a leader, what
you're needing to do is you'reneeding to generate energy.
So many people, you know,they're like trying to get
energy from other places, but asa leader, you need to generate
energy or if you want to likestep into your life or, you
(25:37):
know, live it however you want,like you talk about it, you're
like, I have this morningroutine.
I protect it because it iscreating the life I wanna live
and it's generating that energy.
So talk to us about on the otherside, the power down hour of the
evening routine.
Morgan Adams (25:50):
Yeah, so I I'm a big fan of winding down in the
evening because sleep is not anon off switch.
We really, it's more like we're.
Kind of landing the plane as, asMatthew Walker likes to talk
about, we're landing the plane.
You have to just kind of glideinto it.
And if you think about folks whohave little children like
(26:11):
yourself you know, you don'tjust like, let them run wild and
then just, Place'em in bed,right?
it's time for your bed.
You, you do those things to getthem kind of just calm.
You read them a story, you givethem a bath.
And what I find so interestingis that we as adults often don't
(26:32):
give ourselves that wind downroutine that we give our kids.
So I really like to encouragepeople to to do some kind of
wind down routine and, you know,sort of like the morning
routine.
An hour would be excellent, butif you don't have an hour, at
least give yourself 30 minutes.
So let's just say that you hadan hour.
(26:53):
I would say the first 20 minuteswould be devoted to things that
you need to do to prepare forthe next day.
Now that could be like packing alunch, picking out your clothes
for the next day, you know,to-do list followed by like 20
minutes of your own personalhygiene, like brushing your
teeth washing your face, puttingon your pajama.
(27:15):
And then, you know, the finalpart, the final 20 minutes or so
would be your relaxationtechnique, and that could be
really whatever you findrelaxing, you know, it could be
again, meditating.
It could be journaling, breathwork stretching I think a lot of
people get a chuckle out of thefact that my evening routine,
honestly, I watch TV people arelike, what?
(27:38):
That is a sacrilege.
You are a sleep coach Let metell you how I watch TV without
it impacting my sleep.
Mm-hmm.
And negatively.
So, the way I do this is I watchTV on a regular tv, not a
laptop.
So the TV is actually fairly farfrom me.
Hmm.
I also put on blue lightblocking glasses.
Now there's, you know, there'ssome evidence, I mean, there's
(28:01):
mixed evidence about blue lightblocking glasses.
But I use them just for goodmeasure and I personally find
that when I use like the darkred lenses, I do become sleepy
within 30 to 60 minutes.
Mm-hmm.
But I think really the biggestthing that you have to look out
for if you're gonna watch somekind of content at night, is you
have to make sure that it's notstimulating or too scary or
(28:24):
anxiety provoking.
That is key.
So I, do this TV watching withmy husband.
We always choose shows that arejust very neutral, like cooking
shows or maybe justdocumentaries of something
interesting.
So I think, if TV relaxes you,then why not watch it?
Hmm.
The only thing I would suggestas far as like the room that you
(28:44):
watch it in, I really wouldsuggest that you don't watch it
in.
Because sometimes you may end upfalling asleep with it on, and
then that light and the noise ofthe TV disturbs your sleep.
Mm-hmm.
so.
That's
Michael Bauman (28:58):
super refreshing.
You know, it's, it's nice.
It's nice because like, lot oftimes we talk about, you know,
myself included, right?
You just have like, oh, it lookslike this perfect thing.
Right?
But there's just the reality ofliving and I appreciate you
talking about TV like that.
It's interesting in the winter.
Yeah.
I'll typically watch more TV.
In the summer I won't just cuzit's, or not as much, just cuz
it's lighter.
But I, I appreciate you talkingabout that.
(29:20):
Yeah.
Talk, talk to us aboutTemperature as well.
Yeah.
With both, you know, in yourbedroom and things like that.
Morgan Adams (29:25):
Yeah, that's a great subject because we really
need our body's core temperatureto be lowered two to three
degrees in order to initiatesleep.
And so one way we can do that isby lowering the temperature of
our bedroom.
So you basically wanna make yourbedroom temperature slightly
lower than the temperature ofthe rest of your.
(29:47):
A lot of people are like, well,how many degrees is that?
And you know, there's kind of ageneral rule of thumb, like
maybe 65 to 70 degrees would beideal.
I have heard that over like 70degrees, you're more at risk of
having nightmares.
So I would definitely try tokeep it below 70 to prevent
nightmares.
Also like for people who are hotsleepers, well, I'll just back
(30:10):
up and say that bamboo sheetstend to be more cooling than
cotton sheets and bamboosleepwear as well.
And for people who are hotsleepers menopausal women, I'm
raising my hand on that one.
You know, something like acooling mattress pad can be an
absolute game changer for your.
(30:31):
And I use one myself called theChili Pad.
You can program it to be as coolor as warm as you want.
And the really cool thing isthat the cool thing, no pun
intended, is that when you haveyour body temperature low,
During deep sleep, you're gonnareally facilitate more of that
deep sleep.
(30:51):
Hmm.
I've noticed definitely anincrease in my deep sleep when
I, when I have that chili pad,because I track my sleep every
night and when I'm out of townand without the chili pad, my
deep sleep is never as profound.
Michael Bauman (31:05):
Mm-hmm.
talk to us about what you use totrack the sleep?
Morgan Adams (31:09):
Yes, I use an Oura ring.
I like the Oura ring because itstays on your finger as opposed
to ones that are worn on yourwrist.
There are three ones that Ithink are basically seen as the
top three most accurate auraring Fitbit, and Woop.
I think they're all reallygreat.
It just kind of depends on doyou want something on your
finger or your wrist.
(31:30):
The sleep trackers are prettyaccurate for certain metrics,
like, time sleeping.
You know, your basic metricswhere they kind of fall short a
little bit is in sleep staging.
So tracking your REM and yourdeep and your light sleep,
they're not super accurate.
However as of just a coupleweeks ago, or Ring has upgraded
(31:51):
their algorithm.
They're doing some beta testingand I'm in, I'm, I chose to be
part of that group, so I'mseeing some differences in, you
know, my staging scores.
It's not as impressive as it wasbefore the algorithm changed.
The ego was a little bit bruisedhere, but I know that.
Andrew Huberman, the, the verywell-known scientist who's been
(32:12):
prolific in his content aboutsleep has now joined the Woop
advisory board.
And with that, I think they'regoing to be having a lot of
upgrades or, and differentthings happening.
So it's a competitive landscapewith these trackers.
I will say that they can begreat tools for people who want
(32:33):
to optimize their sleep.
People who are responsive todata and can look at data and
then implement changesbehaviorally.
For example, I can see quiteclearly that two glasses of wine
at night impacts my readinessand deep sleep So with that,
would, you know, you would thinkin a perfect world that would
You know, encourage one to maybedial back on the alcohol.
(32:55):
So if you're the kind of personwho can use data to change
behavior, I think these sleeptrackers are awesome.
But if you're an insomniac andyou're stressing a lot about
your sleep, I would say hold offon a sleep tracker until you get
your sleep straight.
Because the anxiety that thatcan happen, there's something
(33:16):
called ortho Somnia.
and that's basically heightenedanxiety about sleep.
Mm-hmm.
due to sleep trackers.
Hmm.
So, people get very, very woundup when they see their data not
doing well.
So I would suggest that peoplehold off on a sleep tracker if
they have insomnia.
Michael Bauman (33:35):
I love all those, I love all those caveats.
Cuz it's not a one size fit all.
And Yes.
And you have to look at, is thisactually helping me or not?
So I really appreciate youmentioning that.
Talk to us about wine, aboutalcohol, cuz that's something a
lot of people, you know, theywind down, they have a couple
glasses or more for sure.
Morgan Adams (33:51):
Yeah.
I mean it's, it's kind of partof our society.
You know, unfortunately, Wineor, or just alcohol in general
is the most commonly used sleepaid.
Mm-hmm.
And yes, it actually will helpyou get to sleep a little faster
because it is a sedative, so youare going to be more relaxed,
perhaps sleepier.
(34:12):
But the problem is, is that thequality of your sleep decreases
quite a.
What ends up happening is your,your deep sleep gets less.
It's not as strong or as long.
Your REM stage in the beginningof the night gets suppressed,
and then towards the latter partof the night you have something
called the REM rebound effect,where you have more REM but you
(34:34):
have lots of awakenings towardsthe end of the night.
So in the early morning, you'regonna be, you know, kind of just
up and down.
You might also have trips to thebathroom because alcohol is a
diuretic.
I do know that drinking morethan one serving of alcohol for
women per day decreases yoursleep quality by 39%, and that's
pretty significant.
(34:55):
That's pretty significant So,you know, I, and as women get
into their midlife stage alcoholis Even more detrimental for us
as, midlife women.
So, I definitely recommend, youknow, examining, your
relationship with alcohol.
If you do drink, if you feellike you really do want to have
an alcoholic drink, think moreof like happy hour versus
(35:18):
nightcap.
So in other words, think four to5:00 PM versus like seven or
eight or nine.
Because if you can give yourselflike four hours between your
last drink and your sleep,you're gonna see a lot less
impact on your sleep than youwould if you just drank like up
until an hour before bed.
Yeah.
Michael Bauman (35:37):
Maybe not a popular opinion.
I
Morgan Adams (35:39):
know, but it's a good one, I know.
I know.
People don't like to hear it,but I'm here to deliver the hard
news.
Right,
Michael Bauman (35:46):
right.
No, it's important.
It's important to realize and,and you know, the other thing
too, Is, you know, you get tochoose what you wanna focus on
too.
And any one of these things thatyou're recommending is
beneficial, right?
So you can start with somethingthat's easier for you, or you
could tackle the big one.
You know, maybe, maybe alcohol'sthe big one, you could do
whatever you want.
But taking any of these thingsobviously benefits in, in any
(36:08):
way.
What about, what about peoplethat wake up in the, like the
middle of the night?
What can people do about that?
Morgan Adams (36:14):
Yeah.
Well one of the things we, wekind of mentioned earlier is
the, well, let me just back upand say, That waking up during
the night is, is normal andcommon.
So a lot of times people arelike, I need to sleep
throughout.
I need to sleep all the waythrough the night.
We really are designed to wakeup several times through
throughout the night,specifically, like after the end
(36:37):
of each sleep cycle hascompleted.
The theory behind that is thatwe wake up after the sleep cycle
has ended, we briefly scan oursurroundings for safety, and
then we return back to sleep.
It's, it's.
Primitive kind of safety checkto make sure there's no, you
know, sa sabertooth, tigerslurking in our bedroom, So, you
know, just all that, just sayit's normal and okay to wake up
(36:59):
once or twice a night briefly.
The problem becomes evident whenyou're doing.
These wake, you're having thesewake-ups, you know, maybe three,
four times a night and you'rereally having trouble getting
back to sleep.
Like it's taking you over a halfan hour to get back to sleep,
cuz that really impacts yoursleep quality.
So if you are waking up at nightand you are ruminating and
(37:24):
starting to worry about the nextday that worry journal or that
constructive worry exercise canbe really useful to help you get
back to sleep more quickly.
As far as you know, preventingthe wake-ups, you could
definitely look at the alcoholintake, your caffeine intake.
You wanna make sure that youhave some kind of caffeine
curfew.
I recommend cutting off caffeineat noon because caffeine has a
(37:47):
long half-life.
And if you have, you know, a cupof coffee at two o'clock in the
afternoon, it could potentiallybe in your system by 10.
And some of us don't clear ourcaffeine as quickly as others.
You also wanna make sure.
The foods that you eat at nightare more sleep promoting.
But even more, more importantthan the actual foods, I think
(38:08):
is the timing of your food.
You wanna try to eat your dinneron the early side.
If you can try to eat likebetween I guess maybe four hours
before bed would be ideal.
and keep your dinner sort oflight on the lighter side, maybe
have your, you know, yourheavier meals, be breakfast and
lunch, have a lighter dinner,making sure that you're not
having you know, desserts thatthe sugar can be really a sleep
(38:31):
staler, making sure you havesome complex carbs.
Those can be really helpful forsleep promotion and complex
carbs in the term, in the way oflike sweet potatoes or.
You know, Brussels sprouts orgreen vegetables and avoid like
really heavy like saturatedfats.
So, those would be sort of someeating guidelines to help
(38:53):
prevent you from, you know,those wake-ups.
Michael Bauman (38:56):
And then what what about naps?
What are your thoughts on napsduring the
Morgan Adams (38:58):
day?
Yeah, so I think naps can be areally good self-care practice,
and there's a lot of evidenceshowing that naps can be, you
know, very restorative.
They can be helpful for learningand memory.
But the best advice for naps isthat if you're going to take a
nap, make it like a real regularpart of your routine.
So in other words try to makeyour nap, not too late in the
(39:20):
day.
I think the best time of day fora nap would be like, after lunch
because you think about peoplein you know, Mexico and places
like that.
They have a siesta.
They're actually working withtheir circadian rhythm.
We have it circadian dip in theearly afternoon, so you could
take advantage of that to takeyour nap.
I would encourage people just tonot nap too late in the
afternoon.
(39:42):
and if you are having problemssleeping or if you have
insomnia, I would say not takenaps if possible because they
really do.
They could potentially interferewith your sleep hunger and
prevent you from getting tosleep at the, at your desired
bedtime.
Michael Bauman (39:58):
Gotcha.
That's, that's important.
Another kind of individualizedthing going through there.
No, I, this has been super,super helpful.
I know a lot of people will getjust a ton, ton from it.
Any last things that you'd wannasay here before we wrap up?
Morgan Adams (40:13):
Yeah.
I would say that one very, veryimportant sleep tip that has
been very helpful for my clientshas been having a consistent
wake up time.
I think that is super important,and I know people don't like
hearing this, but thatconsistent wake up time means
even on the weekends So, youknow, a lot of times people will
(40:34):
sleep in two or three hours onthe weekend.
And what ends up happening isthat they get social jet lag,
which is basically like the samething as jet lag, but you're not
getting the benefit of travelinga few time zones away what
social jet lag does really is itmakes sunday evenings really
challenging as far as getting tosleep.
Mm-hmm.
it can make you more groggy onMonday and then, you know, maybe
(40:55):
by Wednesday you're recoveredonly to repeat the pattern, you
know, week after week.
So, you do have about an hour ofleeway though, on the, on the
weekend.
I think that as far as like whenI'm coaching my clients, I kind
of give them the green light toget up to an hour more sleep on
the weekends, especially if theyare a little bit short on sleep
(41:16):
on the weekday.
But if you're creeping over anhour more as far as variance,
it's, it's kind of a trickyscenario.
Mm-hmm.
Michael Bauman (41:26):
Gotcha.
Okay, excellent.
So, I usually end with, withthis question, I'm curious to
hear your response on it.
So, how would you go aboutdefining success
Morgan Adams (41:35):
personally?
That's a great question.
I think the best definition ofsuccess that I've ever come
across is by the prolificwriter, ma Maya Angelou, and she
said, success is likingyourself, liking what you do,
and liking how you do it.
I just love that.
Michael Bauman (41:53):
Yeah.
Perfect.
It's one of those, drop the mickind of things like well know.
There you go.
Set enough.
Right.
Excellent.
Thank you.
Thank you so much.
Where can, where can people goto connect up with you if they,
if they need the sleep?
The sleep help?
Morgan Adams (42:07):
Yeah.
Well, my website ismorganadamswellness.com I offer
a complimentary clarity call foranyone who wants to chat about
their sleep and potentiallyworking together.
I'm also very active onInstagram.
I do silly reels, sometimes andyou can find me
morganadams.wellness onInstagram.
Michael Bauman (42:28):
Excellent.
I'll put all the links to theshow notes there.
Thank you for your time.
Thank you for your tips.
It's super, super helpful.
Some, definitely something thatneeds to be addressed and you're
doing your part in addressagain.
Morgan Adams (42:37):
You're welcome, Michael.
Thank you so much for having me.
Michael Bauman (42:40):
You're welcome.
My pleasure.
Before you go, I would love itif you actually just shared this
episode with a friend.
I'm sure while you werelistening, someone just popped
in their head and you're like,oh, they would probably like
this as well.
So it's really easy.
You just click the share buttonon either the website or
whatever podcast platform you'reon and send it over to'em, and
chances are they'll probablylike it too.
(43:00):
So until next time, keepengineering your success.
Popular Podcasts
Bookmarked by Reese's Book Club
Welcome to Bookmarked by Reese’s Book Club — the podcast where great stories, bold women, and irresistible conversations collide! Hosted by award-winning journalist Danielle Robay, each week new episodes balance thoughtful literary insight with the fervor of buzzy book trends, pop culture and more. Bookmarked brings together celebrities, tastemakers, influencers and authors from Reese's Book Club and beyond to share stories that transcend the page. Pull up a chair. You’re not just listening — you’re part of the conversation.
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com