Why is it so hard to get real answers about your health?

If you've been told that everything looks fine, but you know that something is off, we're not imagining it.

That's why I created Vitality three sixty to help you better understand what's going on inside your body so that you can take the targeted action needed.

With a functional health approach plus testing, we go beyond the guesswork to uncover the root causes of your symptoms.

I've teamed up with Doctyesmina, an incredible integrative GP, and together we will help you decode your body's signals and answer questions like why am I always exhausted?

What's really causing my stubborn weight?

Am I inflamed?

Insulin resistant?

Or maybe missing key nutrients?

Because when you understand your body better, you can transform your health.

Visit v three sixty dot health or check out the show notes for more.

I've been on a bit of a sleep journey over the last year or so, and it's had such a prof found impact on my life, much more than I expected it too.

I guess it started when I downloaded a sleep tracking device on my Apple Watch called auto Sleep, and that was the first time, I really started to pay close attention to the total time I spend in bed, my deep sleep, but particularly things that impacted my sleeping HLV, my heart rate, like alcohol, food, etc.

And so that was really really interesting for me.

And then this year I knew that I had a huge year ahead, and I thought, if I'm going to win this year and have a really successful year and come out at the other end saying and intact, I need to get on top of my sleep.

So I made a commitment to be fanatical about spending the right amount of time kind of at seven to eight hours in bed on Sunday night, Monday night, Tuesday night, Wednesday night.

And I did things in my diary.

I made you know alarm so that I had to go to bed on time.

And because I've got a pretty consistent wake up routine with my exercise, I kind of had to work backwards.

If the alarm goes off at quarter past four in the morning, which it does two days a week, what time do I have to be in bed?

And then the other days it goes off at quarter past five.

And so anyway, I have now been fanatical for six months on those four nights a week, the other nights let's not talk about, but I have to say it has made a really big difference.

I can really feel.

Over time, my perimenopause symptoms have calmed down.

I've been a lot more balanced.

I've noticed my mood and my focus.

But I have also noticed a couple of other interesting things.

Sometimes on the other days, like on the weekend, when I'll get a lot of sleep, like I'll get a big I might have a Sunday mornings, my sleeping might get nine hours of sleep.

Some days I wake up and even though I've had a decent amount of sleep, I still feel really tired, and I'm just a bit confused, And I want to understand why a decent or what looks like a decent night's sleep hours in bed doesn't always equate to loads and loads of energy.

This is healthy her with Amelia Phillips.

We all know the importance of sleep.

For some of us, the challenge is getting enough time in bed.

We might burn the candle.

We've got busy lives, so we put the kids to bed and then we go and do the chores or do extra work, fire up the laptop again, or we're waking up early because we're trying to get our exercise in.

But for others, we've finally got the opportunity to get a longer eight hours in bed, but we're still waking up feeling tired, even after what we think has been a decent night.

So what could be going on?

Well, the truth is sleep is deeply personal, and often it's more complex than we realize.

It reflects not just our bedtime habits, but that delicate Cycadian rhythm and demands of our entire day, or our week, or our month.

Or our year.

Even so, if you're waking up feeling drained, there might be some gentle signals that your body is sending to you.

And that's what I'd love to explore today, because if there's one thing that can truly transform our energy, our mood, and our well being, it really is sleep.

If you could bottle this up as a drug and sell it and patent it, then I would be retired on a yacht somewhere.

It's not something that we squeeze in once everything else is done.

I want to think of it more like a true act of self care.

It's not a luxury.

It really feels like a foundation for our physical health, our mental clarity, our emotional resilience, and the thing I love the most about sleep is it's completely free.

So I am just so happy that you are here, that you're ready to learn, and that you're ready to be inspired to make sleep the main event, not just the thing that we do and everything else is done.

Joining us today to help us get the most out of our sleep and to work out why we might still be tired in the mornings is the founder of the Sleep Connection, Lisa Moltman.

Lisa is a keynote speaker, a facilitator, and sleep expert who works with adults, teenagers, and children who really want to improve the quality of their sleep.

Lisa, thank you so much for joining me today.

Oh thank you, Amelia.

It's so wonderful to be here.

I absolutely love your work across so many areas, and I also love your intro so caring and thought provoking, considering you've done that little transition yourself, So thank you for having me.

I am, you know, research subject of one significantly improved, but still a long way to go.

Lisa, I'm curious to know what led you to help others sleep better.

How did you end up in this wonderful career path of yours with this great business.

Yeah, it's a journey initially, So after I had my daughters, I went back to work in an area with adults sleep apnea and it was there that I learned a whole lot about sleep and I started to realize the impact of sleep, in particular for adults on all areas of our life, and particularly the areas of physical and mental health that we're spending so.

Much money on in Australia.

So depression, heart disease, diabetes, all sorts of things.

And I at the same time had some chronic sleep issues myself.

It's kind of ironic working for a sleep company, but the CEO was interesting, and every member of our.

Company had some form of stress happening.

So there was reflux, there was this, there was that, and unfortunately for me, my signal for stress is lack of sleep.

So that was a pretty hectic journey.

Oh my gosh, the irony.

Yes, the irony.

And then combined with that, some very significant life situations happened with looking after someone with a.

Near death experience and then my father with Alzheimer's.

It was just like a perfect storm which was not.

So perfect, which happens to so many women in this age bracket, in this Sandwich generation, where we just get this perfect storm of so many stresses impacting our life all at the one time.

No wonder so many of us struggle with sleepy.

Very full on.

And then after I got a little bit better from that, I suddenly went, Okay, this is really important.

But then I was working for corporate health company and during that time I spoke to one of my girlfriends who works at a boys school in Sydney and schwex and junior school, and she said to me, Lisa, you need to gone do something in school.

She said, even in primary.

School, we're seeing such issues with sleep that then impact you know the chart the students learning and mental help, but particularly their behavior and younger students.

And so I went, oh do I And then I kind of got goosebumps and actually had it in my resignation quite soon after that, and rang up the key on the key specialist in Sydney for children and he's going, yes, we need someone to go on edgo in schools.

And then since then I've been doing a little bit more in corporations.

But he was just seeing the little peak at the end when people were really.

Desperate, whereas there's so much you can do in between, you know, having a sleep issue and needing to see someone from a professional perspective.

Oh my goodness, and now you've forged such a wonderful career going around educating, speaking, facilitating and working with so many so I'm very happy to have you here to unpick and answer all these questions I have.

I mean, there's so much we can talk about in sleep, So I'm going to be relatively specific today with our challenge, which is this concept that so many women come to me with where they're just waking up tired.

And I really want to delve into why we wake up tired, whether we've had eight hours of sleep or even for a lot of us, we wish we could get eight hours of sleep.

And I know that there can be many reasons why we can wake up tired, but I want to kick off with the big one because this is what I want to really understand and hopefully you can teach us so we can nerd out a little bit, which is the theory that, let's say, one of the big reasons why you're waking up so tired is because you've had poor quality sleep, so we might whether it's spending eight hours in bed or six hours in bed, but we haven't had enough time in that deep or ram rem sleep, which is when our body and brain truly do restore.

So to kick off, can you please explain the different stages of sleep and which ones are the most important for getting that really good quality sleep.

Sure.

So there are actually two keeming stages of sleep, which is REM sleep, which is rapid movement, which is our dream sleep, which we dream about two hours a night.

It's pretty crazy.

And then the rest of the sleep is non REM and then that's divided into light sleep and deep sleep.

So we have that light sleep and then we slip.

Off into that beautiful deep sleep, which is amazing for our physical and mental health, and then we move into REMS sleep and those cycles continue.

So particularly deep sleep and REM sleep are really important for all sorts.

Of things, for a pair of pretty much every cell.

Of our body, for sorting out our emotions, for memory memories, key as well.

And so if cycle through those all during the night, and there can be some things that disturb our quality of sleep.

So as you said, we might be having you know, a good eight or so hours of sleep but we don't wake up feeling refreshed.

Firstly, we've got to make sure that's consistent eight hours versus some people go, oh, I got nine hours and I feel worse afterwards.

It's like maybe this maybe you didn't have as much the night before, or you're constantly flipping.

And our body clock absolutely loves consistency.

So if we're not being consistent with both the timing and the amount of sleep, then that can impact how we feel the next day.

Just on that, I'm already fascinated and I've already got questions for you.

Is it right that as sleep cycles around ninety minutes, So when you're talking about this drifting off, so that whole cycle going through down into rem and then into our deep sleep.

When you say we sort out our emotions, what actually happens?

What do you mean by that?

Is that when we're dreaming, and how are we kind of processing our emotions in that stage?

That's a very big question.

So we are processing in both deep sleep and dream sleep.

But there's lots of different theories which I won't go into about what actually happens during our processing and during our dreaming.

And because I've had some.

Really really psychotic dreams this week, I'm going, oh my gosh, can I just please wake up?

How does our brain even come to that point?

So some people think it's very specifically processing, and others the fact that the logical part of your brain is not working when you're asleep and it's just piecing together all these random pieces of emotional thoughts.

So that's one reason people say, don't have an argument just before you go to bed, because the logical part of your brain is basically switched off and you're just having an emotional likenment, no logic.

It's the same with your dreams.

And then you'll have one of those crazy dreams.

And so then just also you mentioned a moment ago, the body loves consistency.

What are we talking about, like, is an hour?

You know, Yeah, that's a really great question.

So often sleep specialists will talk about trying not to shift much more than two hours.

So we get a lot of people majorly shifting their body clock on the weekend, and someone like you, who's amazing and gets up so early and gets that exercise in you obviously want to sleep a bit more on the weekend.

Particularly with teenagers.

There's a difference of three or four hours on the weekend, so they might have to get up at six point thirty for school.

Sleeping on the weekend till ten o'clock, we think they're being lazy teenagers.

Which they're not.

They just trying to catch up.

And then come Monday morning, we.

Have to get up three or four hours earlier than we did the day before, and we call that social jet lag.

And as I say to teenagers.

If that's what I'm talking to, with that four hours, we don't get to beautiful Fiji.

We get to be back at school or work first thing in the.

Morning, and our body clock the day we would have been asleep the day before that same time.

So body clock is going on.

What the heck?

The body clock.

Loves consistency, which is by so very challenging for shit workers.

Talking of sleep quality, I've also heard, because you've just described me, which is Sunday morning, I love to have my sleep in and it's not that late, but it's just nice to not have to jump out of bed when you wake up.

But I've heard that for those people that either are poor sleepers and they're trying to catch up by having a sleep in, that actually that quality sleep in that morning, you know, four am to seven or nine am when you're trying to catch up on sleep, is actually quite a poor quality time of sleep anyway, Is that true?

Oh, it's more if you're a sleep it's fine.

It's more that which we'll get too later when people are trying to they might only be sleeping seven hours out of the nine that they're in bed.

And that's all about kind of sleep efficiency, making sure that when you're in bed.

You're asleep, Yeah, you're not just kind of tossing and turning.

So with the.

Cycles, we tend to have much more about deep sleep at the beginning of the night, and then more of our rem sleep.

So we still go through the cycles of every single part that I mentioned, but we have more about deep sleep at the beginning of the night and more of our rem.

Sleep towards the end.

Meaning when you say more, meaning the hours or minutes in deep sleep tend to be longer in those first couple of sleep cycles, whether it's before midnight or those first view of the night.

And is that also when a lot of processes happen.

For example, and this is a great one for growing boys as a motivator, A big bowlss of testosterone and growth hormone gets released in those first couple of cycles, yes.

And generally over sleep will stop.

That's when the growth hormone gets delivered.

So, as you say, when you're talking to your team or anyone, the key question is what's going to motivate you to improve?

So you will find that when I'm talking to your seven boys, their main motivation.

Is to get more sleep, is to brew taller.

So just find a motivation for each member of your family.

And look for perimenopausal women, I think a similar thing as far as estrogen metabolism, and a lot of women don't realize that going through the hormonal fluctuations of Perry and menopause, a huge part of managing our symptoms is detoxifying and being able to metabolize these hormones that are fluctuating in our bodies, such as estrogen.

And often we will metabolize and detoxify and process those hormones during those big, good quality sleeping periods.

So that's a motivator for us.

And I have noticed I get quite regular night sweats now in certain stages in Perry.

If I'm winning in the month in my cycle of good sleep, the night sweats got away and I don't get them.

Isn't that interesting?

And when you're talking about, oh, we got diverted already, so to do with why we might wake up not feeling refreshed with going mat consistency, that's where we went off.

So that's the first thing we could be getting the one out of sleep, but it's not consistent.

And then related.

To what you were saying as well, it's just what else is happening in our body.

And also, you know, if we're having alcohol, for example, so we might be getting.

Eight hours of sleep and we go but I slept all night.

But we need to realize and I don't want to be the there of bad news, don't you message up?

But alcohol, as you know Amelia, significantly impacts our quality of sleep.

Why does it?

What is it about alcohol that impacts our sleep so significantly?

So it tends to because we go through those beautiful sleep cycles of light sleep, deep sleep, rem sleep.

When we have alcohol attends to.

All sedatus, so we're not really going through the beautiful sleep cycles.

So we're not having that beautiful, nourishing sleep.

We're well being sedated.

So we go well, I was asleep.

But I remember waking up, You're not being that beautiful, nourishing sleep.

And even when I went out with my husband the other night, he was doing MAUD a friend of his who was using a sleep tracker, and he was going, oh, I've really noticed the difference in my quality of sleep using the sleep tracker.

Honestly, it's why I'm basically a teetotaler.

And I've mentioned this before on the podcast that I'm not a huge drinker.

I never was a huge drinker.

I didn't feel like it needed the social lubrication, but I didn't mind a drink, Whereas now it's got to be a bloody good reason.

It's got to be a very nice bottle of bubbles or a really good cocktail.

Because you see when you track your sleep, you see what alcohol does to your sleeping HRV, to your heart rate.

My heart rate minimum of ten beats per minute higher for the whole night, and much much less deep sleep.

Hopefully we haven't had anyone tune out right at that moment.

I know, and that's why you choose your moments.

It's just now not something that I'll just mindlessly do it.

It'll be because I really want to have a fun event.

Nothing.

Part of a hangover is actually lack of sleep.

Because when I have lack of sleep, without anything else, just purely lack of sleep.

I get a headache, I feel all these things, and.

I think sometimes that's an actual hangovery sleep.

All right, So we're going through the common reasons why we might be waking up tight.

And so you said that's social hangover or the what was it?

The sleep hangover, social jet lag?

Social jet lag?

Thank you?

So moving around the hours that we're in bed for things like alcohol, for example, what else can be reasons why we might be waking up tired?

Yeah, great question.

So even medications may impact also sleep disorders.

So also menopause.

Yeah, but sleep disorders are actually eighty sleep disorders, which of course I won't go into all those eighty sleep disorders, but it's really important to I always say when I'm running a workshop, is if you're getting a good eight or teenagers young adults eight to nine hours of sleep and you don't feel refreshed the next day, you need to look into why.

So it could be even low iron levels.

A lot of women have low iron levels, and what can happen in the middle of the night is their legs kick around the middle of the night without knowing, so that brings them out of their deep sleep.

So it's like the alcohol situation.

You know, you thought you were asleep.

That's really interesting.

I have not heard of low iron being linked to poor sleep because so many of my ladies on Vitality three sixty do have low iron, so that's really interesting.

Okay, yes, and some people have literally noticed improving their iron.

Levels and stopped that.

And some people will go, yeah, yeah, my bed's a total mess in the morning because they've been kicking around.

Interesting, that's great.

Another reason for my low iron ladies that are just walking around going yeah, yeah, I've always had low iron, Like, let's get on top of it.

And there's such an easy fix as well, nutrition and supplements.

It's quick win.

If you got low iron, get on top of it.

One of the quickest wins.

But it's amazing how many people still don't follow it up.

I know, I know, well they think they've followed it up, but they haven't double checked later on.

Yeah, you've got to retest after eight weeks because also you can reach your upper limit quite easily as well.

So there for some people they were really low and then suddenly the supplement's working so well, they're now reaching and upper limit.

So you do need to track it every twelve weeks.

Yeah, and I would definitely say if you've got teenage girls, please keep an eye on it, because once again, it's an easy win.

You've got impacting mood, you've got an impact in sleep.

It's an easy win, but you need to keep an eye on it and be really consistent, not just be on something and hope.

That it's working.

Okay, good iron, sleep at near.

You're about to say.

Yes, so sleep out near.

Most of you would have heard of sleep out near.

So sleep at near is snoring to the stage where your airwave closes over a little bit, to the stage where you're not getting enough air to your oxygen to your brain, I should say, and your brain goes oh crap, and you wake up just enough to take a breath, but you don't consciously wake up.

So about eighty percent of people in Australia who have sleep at me and don't actually know.

So once again, if you're getting a good amount of sleep but you don't feel rested, then you need to look into why, and that you know could be just really pouse, ignoring, mouth, breathing to the stage and then sleep at near.

And I really want you to encourage anyone you know to actually go and get tested.

It's an easy fix in terms of going and getting tested, but we put it off.

And also with your children, so there are some children, younger children in particular, but also I'll give you an.

Example in a moment of they may have their tonsils in their way.

Now, was my son sounded like a freight train when he slept?

Yep?

And you go, oh asnoring, It's like no, that means they might be having sleep at near.

It means that they might not be getting oxygen to the brain.

And a young child when they're not getting sleep will often be overreactive.

Whereas when we are tired, we tend to withdraw and just be quieter and lower mood, whereas a child and they may actually be misdiagnosed with ADHD and then they're putting on something that's going to be egan worst for their sleep.

And yes, I've known it's some very significant situations with that.

There's one on my way to go into it now just from a time perspective, but it's on my website called it called Finding Connor, and yeah, it was to the stage where this boy was so sleep deprived he'd say his.

Mum, I just want to die.

So we all know that we're all on the scale of you know, one to ten of how sleep deprived we are.

This is a child who's on the scale of ten.

And even you know boy who was nineteen, close friend of ours.

He all through school, major challenges, and I'll share it because you will have children, so it's not just about us at this age.

And he lots of ADHD, lots of non attending school, major mental health issues where he wasn't able to be left at home.

And I kept saying, get your sleep tested.

Nineteen he finally.

Gets his sleep test and he has got to sleep that year.

And it was a very full on journey because.

We're how do you get your sleep tested for sleep ap now.

Yep, great question.

So for children, they normally need to go in somewhere and sleep overnight.

So up until eighteen, go into a sleep lab, which and I'll share details.

You are asked to talk to your doctor.

You need a referral.

But that said, sometimes even a referral can be a little challenging to get the GP.

I was encouraging someone to just be really firm and get one with their son, recently with adults, if they think it might only be sleep apnea versus one of those other sleep disorders, then you can actually be tested in your home.

So you go and you come back with a little device that you put on.

They show you how to do it, put it on, you sleep with that and it has a chip in it.

Which gets sent to a sleep specialist, and then all come back with the readings.

Some of these you can even rent from a chemist.

I know that Terry White, for example.

You can go down I think it's one hundred, one hundred and twenty bucks.

You put a little thing on your finger.

Some of them go around the head.

You sleep overnight with it on.

It's so easy to do.

Anecdotally, we send quite a lot of our members that, you know, we can't work out why they're so tired.

That buyer mark has come back good and all the other boxes are ticked, and they come back with moderate to severe sleep apnea.

And doctor Asmina is not shocked because she sees it all the time.

But I was more shocked than they were, so that's a great one.

And interesting how you said that eighty percent of sleep outen here is undiagnosed.

Were there any of those eighty or however many sleep disorders?

Are there any other really common ones that we should have our ear to the ground.

Most commons say insomnia, and we all know if we've got insomnia, men sleep out near They're the two major ones.

Just be aware that if you do have insomnia, like you doing the three am wake up often.

With you, they're two very separate things.

In having lunch from Veranda a little while ago, I said, friend was constantly complainingly about insomnia, said if you had your sleep tested?

And he said, oh, I have actually, And I said, what did it say?

You guys, I don't know.

And I'm like, oh, you're a quite intelligent person, and you haven't followed this up anyway.

I read you showed me and I read it and it said he had moderate sleep ATNA.

So what can happen if we have sleep apnia with without knowing is that the brain gets a bit upset.

And you know, when we are not getting enough oxyed into the brain, a little bit of adrenaline, bit of cortisolas being fired off and that can bring you into your light sleep and then give you insomnia.

So we often think they're two very different things, but just being aware that they can coexist.

So we need to look at all reasons why we might be having in soopia.

Why is it so hard to get real answers about your health?

If you've been told that everything looks fine, but you know that something is off, you're not imagining it.

That's why I created Vitality three point sixty to help you better understand what's going on inside your body so that you can take the targeted action needed.

With a functional health approach plus testing, we go beyond the guesswork to us uncover the root causes of your symptoms.

I've teamed up with doctor Asmina, an incredible integrative GP, and together we will help you decode your body's signals and answer questions like why am I always exhausted?

What's really causing my stubborn weight?

Am I inflamed?

Insulin resistant?

Or maybe missing key nutrients?

Because when you understand your body better, you can transform your health.

Visit v three sixty dot health or check out the show notes for more.

I guess for a lot of people The thought of wearing a mask to bed and a seapat machine is just not particularly sexy or enticing.

If you are diagnosed with sleep atnear is that the only solution?

Now?

There are more solutions coming out as CPAT machine has always been the gold standard.

But if you only have MILS moderate then.

Sometimes having a mouth We call them mandibular advancement splints, which means they push your jaw forward slightly, which anatomically opens your airway a little bit.

Okay, it kind of like a mouthguard.

Yeah, make it.

Make sure you get it done properly, not just in your one, because you gonna be very careful with.

Joints as well.

And there are new things coming out, so it's just a keeping You know, one of my girlfriends got one recently and you know she feels like a different person.

So yes, One thing I will encourage you is it does take persistence.

Keep persisting into egether the right mask, the right everything.

Don't give up because someone might be a day and go, oh my gosh, that's amazing.

Others might take a month to get used.

Yeah, and I must say again anecdotally from our programs, the women that do end up using a cepat machine come back.

The majority of them is saying it's revolutionize me.

I've got so much more energy during the day.

All right, So I want to shift gears now to focus on those of us who are scraping by on kind of mild sleep deprivation.

So we're consistently getting maybe between five to seven hours sleep a night, but we feel like we're doing okay.

We're just hashtag busy and you know, we haven't got anything too bad going on, but we've been doing that chronically five, six, sometimes seven hours a night.

Firstly, I want to say, is that enough sleep?

Can we survive?

I know you're probably going to say no, definitely not, but I have heard you use the analogy can't sleep versus won't sleep.

So first of all, are we okay on our five to seven or do we really need to be trying to push it up?

And then secondly, let me know about this what you mean by can't sleep won't sleep?

And such a great question because I'd say a lot of people are getting six and a half to seven and a half hours adults.

It's recommended seven to nine hours, and I would say that I often show when I'm doing a workshop a slide that has three different images.

One is someone who's a short sleeper, and they're the sort of person we've all heard about who can get away with four to six hours sleep and still function amazingly.

What we need to realize is that that is only about one three percent of the population, and it's not genetic.

So I always say to people, there might be one or two in this room.

But when I asked that recently, someone said, yes, I think I'm a short sleeper, and soone.

Goes, what are you talking about, Roy, You're at sleep in sleep at school the other day.

So then we have the wanna be short sleepers, which is maybe way too many of the people that you're talking about.

So that maybe a few of them, as I said, who are fine with that five to seven that you mentioned.

But the majority of us, let's not kid ourselves.

We are not optimized to the max on that five to seven hours.

It's all that or want to be short sleeper.

And when I ask a group of people how they feel when they don't get enough sleep, I'll say I'm moody, I'm angry, I'm this and that, And so I said, that's you, like you're trying to get away, but actually when you really think about it, and I.

Go at the end of this and everyone listening to this.

Podcast, I want you to become normal sleepers, and every single member of your family via normal sleeper and you know how much sleep you need to be the best.

Version of yourselves.

And I would say, I'm looking at you with your lovely glasses there, and I normally wear glasses, but not so close up and I always, you know, even put them on for myself.

And it's like if you didn't ever have the glasses.

Are you talking about the blue light glasses?

No, I'm just talking about glasses.

It's like, you don't know how fantastic you can feel because you're feeling like that that's normal, and anyone else is going on git tired, and I'm bit tired, but as tired and as tired, and it's like looking at the world without your glasses and then Suddy putting your glasses on, going, oh my gosh, I never knew I could see that.

Well, what you've just described then is exactly how I feel, which is coming off the back of having four children, obviously sleep deprived for many years with babies, and then just scraping by until about a year ago when I really focused on my sleep thanks to my Apple Watch and then thanks to my goal at the start of the year.

Like you say, it's like people who put glasses on for the first time and need glasses and go, oh, this is what it's meant to be.

Like I go, okay, this is what optimum health feels like.

And that's why I do think it's worth the struggle and why I'm so glad that everyone's listening here today.

So explain for those of us in this you know, want to be short sleepers, can't sleep, won't sleep.

I think we've just got to get rid of the badge of bonder of lack of sleep.

As you said, I love your instroduction.

It's not a luxury.

I always say, the one third of our life asleep impacts quality of the two thirds for awake, so let's enjoy that.

It's the main event.

I love this analogy of build your life around sleep, not the other way around.

And that's the paradigm shift that I had at the start of the year where I'm like, you know what, Sunday to Wednesday, I am building my life around sleep because I know the alarm is going off at this time, so I need to work backwards and be super super diligent and do a whole bunch of things so that I can be in bed at that early time.

So I can't sleep one sleep.

I guess those are the two reasons why we're not getting enough sleep.

We can't sleep.

We've covered a bit in terms of.

We're in bed, we're giving ourselves the time, but we can't physically fall asleep like we would like to, and that comes down to stress, anxiety, sleep disorders, all those sort of things.

So what often people do all the sleep tips that I'll talk about soon, They go, that's great, but I still can't fall asleep.

And I think the biggest thing that I had to learn was that sleep is not just a nighttime of fiction, that our stress levels are going on all during the day and at night.

If we've got too much.

Cortisols stress coming around, then that will fight our melatonin and it will often win.

So I just think that understanding it took me a while to understand the whole nervous system and understand the impact on sleep.

So that's the can't sleep.

You're trying to sleep, but you're finding it challenging.

You either can't fall asleep at night or you're getting the three am doomers.

It almost feels like it's out of your control, which I know it's not, but yes, okay.

Yeah, exactly, you're giving yourself eight hour window, but you can't fill that with sleep, and they won't sleep.

Is using not to sleep for whatever reason.

It's you know, time management, lots of things going on, but when you give yourself that window of eight hours.

You can sleep.

So it's just choosing not to prioritize it for whatever reason.

So for those of us listening, you can clearly put yourself in one of those two camps.

What's a couple of quick strategies for each of those camps?

So, for example, they can't sleep, what would you say or what advice would you say to the can't sleep person?

Firstly, make sure you completely uncover that it's not a sleep disorder or something else.

Sometimes a mental health related issue can make that challenging as well.

So recognizing whether it's you know, stress and understanding the relationship is huge because I didn't understand, like it was like a long time ago, and I didn't understand the relationship stressed and sleep properly.

Sounds so obvious now, but you know, my GP said, but I.

See you running around beacroft at nine, I'm like, yeah, I'm running all the stress off.

That's actually firstly making sure you.

Know why and understanding that relationship stress and understanding how to bring those stress levels down, and the same for your or members of your family as well.

I think either way, it's the first thing is to find what your motivation is, why do you want to improve your sleep, and being really clear on that, and then it's just starting to prioritize, no matter which one of those two camps you fall in, actually start to prioritize and plan.

And you alluded to that completely where you go, Okay, I know what time I need to wake up.

Therefore what time do I need to go to sleep?

And one of my slides is that it's like.

Okay, if you need to get up at six point thirty, wind it back.

And most people don't do that.

They just go, oh, I'll work it out.

They'll just happen.

But it's even setting a nice alarm.

Particularly if you've got children as well, getting them into that habit of oh, I need to be in bettered eight o clock.

There's a nice alarm, not a horrible alarm, nice music alarm to say go and do this, go and do that.

And that's the same with us.

So they were actually planning our sleep because it won't just happen.

I have this great sleep hygiene checklist that has about ten to fifteen its on it that are all those sleep hygiene factors that we probably all know about, and there's so many of them out there.

I'm going to throw to you and say, of all those sleep hygiene factors, are there a couple that are your favorites?

Like, for example, in our house, I hate lights on at night.

I walk around the house turning all the lights off.

The kids go into their bedroom and they We've got dimmers on all our lights, switches and they turn the lights on football and I'm walking around.

I like to have all the lights dimmed in the house at night.

That's something for me.

And I'll put a link to the checklist because obviously you can pick and choose what feels right for you personally, But what are a couple of your top bang for buck sleep hygiene tips.

It first gets consistency both week and weekends within the week try and keep it the same and within two hours on the weekends.

It's just having a calm environment for everybody, not leaving any conversations to very end that, you know, just having a calm environment generally keeping your bed or sleep only and.

A little bit fun.

But you know, isn't it the two s's.

Yeah, sleep in sex only.

We just spend way too much time doing other things.

And for those of you who end up falling into that that insomnia category, our brain starts to associate bed with a place of not being able to sleep if you're allowing yourself to sleep there, but also if you're doing other things.

And we all know that five minutes on your phone can turn into forty five minutes.

So just not having that temptation even there, and just don't even start that with your children.

Get them a normal alarm clock.

My girls are twenty and twenty three and they went through school the whole time with a normal alarm clock, and they still really value that because why would you have the whole world of information.

I'm showing a Melia my phone everybody, but why would you have the whole We think, oh, well, the phone is just there to wake me up.

But actually it's the whole world of information to get your head and even if you're not accessing it, if you think that during the day, maybe whatever you looked out on your phone was a bit stressful.

It was an email or a text or something, and even that association there.

So just getting a normal alarm clock, just working out your technology, have it will stop, work out what your motivation is, prioritize and planet, and have an awareness of your technology use and making sure you're not doing other things in your bed.

I can't believe how many people do work in their bed.

They on their phone.

In the bed, or they're doing homework.

Oh my gosh, I hope my sister's listening because she falls asleep with the TV on in her bed and I'm just like, that can't be good, man, what are you doing?

And I'll put that sleep hygiene checklist in the show notes because I just feel like that's such an important one, And you can give yourself a bit of a rating for each of them, or how well am I scoring on these, and then which ones and I are really going to focus on because they do make a big difference.

And then just be aware of caffeine and alcohol.

Just be aware that caffeine actually has a half life of you, probably no more than me, but six or so hours.

I always think, if you do have a sleep issue, then try to wait an hour after you wake up in the morning before you have your first coffee, and be done by twelve.

If you don't have a sleep issue, then whatever.

But if you do have a sleep issue and you really folk on sleep, wait that hour after you wake up so or you wake up.

Hormones are like an orchestra.

They can all weave their beautiful wake up magic without the influence of caffeine and then be done by twelve o'clock.

Now I want to shift gears, and I want to do a bit of a rapid fire with the short amount of time we have left.

So I know we're not going to delve deep, but I just want to get your thought on a couple of kind of assisted sleep strategies, and you can maybe give me a yay or an A or any of your just high level thoughts on a few of these.

So the first one is tracking your sleep with wearables.

Are you pro against?

What's your thoughts on sleep trackers?

Great question.

I think it's really positive that we're starting to measure our sleep because what gets measured gets done.

It's just really important not to become overly sensitive with them.

So one they're not sent accurate, so people can become oh, I didn't get enough to deep sleep, you know.

But for those of you who were challenged by your sleep, sometimes you can create more anxiety.

So I've never used one, but I was prioritizing my sleep.

I love that, all right.

So they're good if they are helping you, but if they're stressing you out about sleep, then maybe take a little break.

And it's creating generally an awareness throughout society now of sleep, which is.

Fantastic, all right.

The second one is CBTI, which is cognitive behavioral therapy for insomnia.

And I've been hearing a lot more about CBTI as a strategy love to know your thoughts, and it's essentially a form of psychology, but it's by someone that's trained in insomnia.

What are your thoughts on CBTI.

So that's really the gold standard for insomnia CBTI.

And you can do it face to face, you can do it in groups, you can do it online, and just in summary, what.

It is supposed to be education.

So we're starting that with you now.

So some education around learning that sleep, learning that insomnia, learning that sleep hygiene.

The behavioral factor is just changing your habits to improve your sleep, and then the cognitive is changing your thoughts around sleep.

But if you're becoming obsessed and it's just reframing some of your thoughts to do asleep and then sort of doing a sleep diary with the behavior.

It's a couple of the things that I alluded to, which which just might be helpful, but otherwise just look it up for yourselves and I can put in the show notes where you can get both online all the different ones that I mentioned.

So sleep restriction is and I found this really hard to do.

If you're only sleeping for six hours, don't be in bed for nine hours, So it might be it's called sleep efficiency.

You want to be asleep when you're in bed and then bring it back to the stage that your sleep efficiency is up there nice and high that the majority of the time that you're in bed.

The other one is.

Stimulus control, which just really means that if you wake up in the middle of the night and you're awake for more than twenty minutes.

Don't just lie there, going I can't fall back asleep.

So once again your brain associates bed with a place that you can't sleep in.

So it might be for me, I'll just read with a little orange light, don't pick up your phone and get distracted by that.

But it might be just get out of bed and sit on a chair and read, but don't lie.

They're going can fall back to sleep.

So those are just a couple of the tips and relaxation training for example, those are a couple of the ideas.

And I've heard that some of the more intense CBTI programs actually do a little bit of sleep restriction, where their goal is to increase what they call sleep pressure, which is the body's desire to fall asleep.

And so for some people that are part of CBTIS, they have to wake up at a certain time of the day, which if you've been tossing and turning all night and only fallen asleep at four am and then the alarm goes off at six, it's pretty hard for people waking up at the same time in the morning.

But then providing a little bit of sleep restriction can actually help, And that was.

The first one I mentioned.

Where Yeah, it's that sleep restriction, that sleep pressure.

Yeah right, you're only in bed for the time that you're asleep.

It's called sleep efficiency sleep pressure.

And as I said, I found it really hard to do because I go, but I'm able to fall asleep.

It was more than three am waking.

I'm able to fall sleep.

Why would I restrict that?

So you've got to look at it as a little bit of a not an everyday thing, but a one to two week goal, which can be challenging.

But if you think of that and you believe that it's going to work.

And the same with naps, because you go, oh my gosh, I didn't sleep us not I'm going to have a nap, But naps, especially two close to bedtime, reduce your sleep pressure.

Once again, you find it challenging.

Full in sleep yeah, yeah, accepting that it's a bit of a process.

But one that I've heard.

Although it might be hard to do and follow some of the protocols, they really do work if you are able to stick to them.

Okay, Well, then the other one I wanted to ask you about was supplements or medications any you recommend and you would steer clear of.

Not being a doctor, then I don't want to really talk too much about about this.

You might have some tips as well.

I know that some people they're magnesium makes a huge difference Elton, and I think because magnesium is making sure, just like the iron, that we're looking after ourselves with the melotonin.

Sometimes we're taking that as a sleep aid without working out why we're not sleeping.

So the key thing is working out why, which obviously with magnesium looking that out.

But you know, when I did a session for sort of five hundred staff recently, someone were going, what do you think about meloton and gummy bears for my four year old?

And we need to work out or we're just hanging over a maloton and gummy beer?

Why is our child not sleeping?

It might be they just hang out and catch up with us because we've been so busy all day.

So working out the why and doing it together with.

Someone, you know, a trained person, because it's very I was looking at dumbsnation from a sleep psychiatrist recently, and sometimes it doesn't work because of the timing and everything else.

So there's not something you just pop like a gummy like you would you vitamin see it Really if you are going to use it, you should do it in consultation with a sleep expert and with the goal of not needing it and not staying on it permanently.

Is that right?

Yes?

And look, just to touch on that magnesium, I'm glad you mentioned that there's a couple of different types of magnesium out there, and for sleep, the magnesium glycinate tends to be the best one.

A brand called Designs for Health do a great one called trimag RESTful Night.

That's the one that's got the glycinate in it, whereas a lot of the ones you see in the chemists such as Ultra Night musclees By Bioceuticals.

That's a different type of magnesium that is site trait and now that does work.

If people are insufficient or deficient in magnesium, then any magnesium will help.

But if you are specifically focusing on sleep, then the glycinate's good.

And another brand is Carmex as well, so look out for those.

Look, we have covered so much.

I'm just so excited to have uncovered some of these strategies.

But for a mum listening who is waking up feeling tired even after nights when she does get a full night's sleep.

Of all that we're spoken about today, what would the best next step be for her to take?

So I think it's just looking at the why and helping themselves in that way if they're getting a good night's sleep, making sure that it's consistent, not up and down, same time consistency, and then looking at.

The why and finding out the next step from the why.

I really feel like a couple of things really stood out for me.

I think understanding which camp you fall in that can't sleep where it really feels out of your control, versus the won't sleep where it's more about lifestyle strategies to give you that opportunity to sleep.

I think that's a great step for us to go.

We'll hang on honestly, if I'm really honest with myself, which am I in?

And maybe it's more in the won't sleep camp and I need to do something that was definitely me And then I think your other message around is there something else going on?

Is there a sleep disturbance such as sleep hapena?

And just doing that extra little bit of investigation by renting that machine or going and speaking to your GP about it is definitely worthwhile.

I really do feel like this is a pillar of health that deserves our undivided attention, don't you totally and just.

Looking after every member of your family with the whole sleep side of everything.

So depending on the age of your children, having a conversation about it, so they're owning it versus I always say, don't say, Lisa said, go home and get nine hours of sleep and get your technology out of the room.

It's actually about having a conversation as a whole family.

But what might be stopping you and why would you want to improve it?

And how can we help you as a family.

Lisa Moltman, thank you so much for your time.

Today, pleasure.

It's been wonderful been here.

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