OWN THE GREY
OWN THE GREY
INSOMNIA - How to Get Better Sleep
Insomnia, also known as sleeplessness, is a common sleep disorder that can make it hard to fall asleep, stay asleep, or cause you to wake too early, unable to get back to sleep. Insomnia can sap not only your energy level and mood but also your quality of life. In this episode, we discuss the reasons why you might not be sleeping well and what you can do about it. Be sure to listen to the end because I have a gift for you!
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Debra Jones
insomnia, also known as sleeplessness, is a common sleep disorder that can make it hard to fall asleep, stay asleep or cause you to wake too early, unable to get back to sleep.
Insomnia can sap not only your energy level and mood, but also your health, work performance, and quality of life. In this episode we discuss the reasons why you might not
be sleeping well and what you can do about it - and be sure to listen to the end because i have a gift for you
[Music]
sleep is one of the most critical
components to our health
and how we function in life. Here to
share his wisdom
is my good friend jody boynton
who i introduced you to in episode 5
when we talked about exercise.
jody is a fitness and nutrition expert
and a personal trainer with over 20
years experience
in helping people get and stay healthy.
welcome to the show
jody boynton.
Jody Boynton
hey debra nice to see you
Debra Jones
nice to see you too. so jody,
we were talking about this earlier. The
issue of sleep deprivation isn't
something that humans
have always struggled with and
when i did a little bit of research i
was discovering that
years ago, hundreds of years ago when we
were
cavemen and women and we would be
out there hunting and gathering all day
and running from
animals and and for our life and then we
would
sit by the fire and relax at the end of
the day have something to eat
and then go to sleep sleep through the
night and wake up
refreshed ready to do it all again and
i'm wondering the relevance of
our modern day life
how would you say that affects our sleep
patterns
Jody Boynton
before the industrial age we only had we
had candlelight
generally so and people still had to do
their own washing which was highly
manual
had to bring their own water and still
had a very physical life
which was part of their existence up
until the start of the industrial age
when life got
quote unquote simpler but now that we
have all this stuff
in our lives it's actually affecting our
sleep patterns
so our our technology our entertainment
our tv
our stress levels and our lack of
physical fitness is actually
contributing to our inability to sleep
properly and consistently
Debra Jones
in my healing practice i've noticed
that sleep deprivation is one of the key
reasons
for creating an imbalance energetically
and physically in the body what are you
seeing with your clients
Jody Boynton
sleep has such a huge impact on
performance and strength
it affects all our body systems from
having a heart rate be higher our
resting heart rate is higher our
cortisol levels stay higher
so we're in chronic stress mode in fight
or flight rather than actually
rest and digest relax mode which
incidentally turns out fat burning so
it becomes this feedback loop that never
allows us to quite
get caught up and feel normal
Debra Jones
so what is normal
Jody Boynton
normal sleep patterns
that
generally seven to nine is where 85 to
90
of the people fall in there's some
people that say they can live with four
most of us need seven to nine hours
sleep
so um a good way to know is if you're
sleepy after lunch
if you're sleepy after lunch chances are
you're sleep deprived
and you've racked up some sleep debt
Debra Jones
sleep debt what's that
Jody Boynton
sleep debt is something we accumulate
over time so if we're
consistently not getting enough rest we
kind of have this bank that maxes at
about 50 hours of sleep debt
we can't bank millions of hours to sleep
debt but 50 hours
so that means to bring you back into
balance where you're not sleepy during
the day and you have your full energy
you'd have to go to bed one to two hours
earlier for four to five weeks in order
to catch up on all that sleep time
Debra Jones
whoa
Jody Boynton
that's a considerable investment of
changing your schedule yes
Debra Jones
uh are there any other solutions if we
can't fit that into our schedule
Jody Boynton
stay in
bed longer
nap
Debra Jones
it's challenging so other than
feeling sleepy after lunch are there any
other clues
to tell us that we're headed towards
sleep deprivation
Jody Boynton
just kind of fatigue brain fog is a big
one that
clients experience like you just can't
quite think clearly
just not having your usual get up and go
and strength and
we usually mask it with caffeine or
other stimulants
so we might not necessarily be aware of
it because we have our normal
our normal ways of coping so that we
don't necessarily know that we are
tired because we're always charging
ourselves up with sugar
caffeine or something as
a crutch to to help us get through
Debra Jones
and
maybe at the weekend when we get a
chance to sleep in
maybe catch up on some of that debt
perhaps
Jody Boynton
yes not enough to make a dent though we
need longer than a weekend
Debra Jones
do you have anything to share about
some other aspects of our modern day
life
that can affect our sleep
Jody Boynton
just our our
sleep environment so we live in a much
noisier busier world
most of us probably have some kind of
hum or some kind of
siren if we live in a city or just
something that always
doesn't necessarily make us consciously
awake but it breaks us out of our sleep
cycle
so things like noise having a bedroom is
too warm doesn't allow us to get fully
into that rem
Debra Jones
so you talked about temperature
bedroom temperature is there is there an
ideal
bedroom temperature?
Jody Boynton
uh generally 67
degrees fahrenheit or about 19 degrees
celsius
is a comfortable sleep temperature for
most people
some people tend to run a little hot
they even have cooling mattresses and
cooling pillows and that could be a time
of life thing or it could be just your
metabolism
but finding a comfortable temperature
for you
Debra Jones
and what about lights in the room
or through coming through the window for
instance
Jody Boynton
light
light is such a huge thing if you live
in the city you don't actually have true
darkness like
even on blackout blinds you still have
that white line on the side of the
windows
your mind still perceives that an alarm
on your alarm clock
too close to the bed that can actually
you can actually perceive that through
your eyelids
um which might affect our melatonin
production which we need darkness to
produce which helps us
sleep better serotonin turns into
melatonin and darkness
so happy turns to sleepy in the absence
of light
Debra Jones
for me i've noticed a big difference
when i have an alarm clock that i can
turn
the light off and so that
my room is totally dark and so i found
that that made a big difference
to my sleep patterns
Jody Boynton
um consistency is
huge
regular sleep wake up times and regular
go to bed times
is huge in patterning and getting your
body used to a regular rhythm
we have a biorhythm that happens so if
we're constantly sleeping in on the
weekends and then staying up late on the
friday
and then going through the week and then
have to get up earlier than we're normal
and then staying up late and just
constantly doing this up and down
we never find a pattern that our body's
actually comfortable with so it's always
it's always in that kind of ready and
aware mode
so it's much harder for us to accept
access those deep sleep cycles
we get different sleep cycles through
the night we usually get one
like our hormone cycle our growth
hormone comes up um we go into deeper
rest and different levels of our brain
waves happen
and it happens in cycles of about three
hours generally for most people
so if you're only sleeping six and a
half hours you only get in two cycles
if you sleep in nine hours you get into
three cycles right so if you're
if you're not constantly have three
hours
in a set point you're probably missing
some important sleep cycles
and once we're in our deep sleep our
cerebral spinal fluid in our brain kind
of circulates and clears out all the
junk
so all the accumulated um
waste from the cells and the activity
there's some
evidence that it could have something to
do with plaquing in
uh degenerate brain diseases so we need
that
deep sleep to actually help clear our
brain and flush it out
Debra Jones
so if we're not
getting that deep
sleep what's happening
Jody Boynton
we'll end up with
that brain fog
right that you can't concentrate your
mind is dirty it's it's
all junked up with all this leftover
waste that our body hasn't been able to
clear yet
Debra Jones
and if we put other things into our body
like
alcohol and and caffeine which our body
needs to
uh work harder to to process that
through
so we're not if we're not sleeping
enough so basically we're backing up
with toxin
Jody Boynton
yeah that's that's what happens and then
we're constantly kind of like a little
foggy and looking for that
that sharpness that we're missing.
alcohol is a little
double-edged sword people say it helps
them fall asleep and it's it's they've
done studies and
true it does help you fall asleep um
if you take too much alcohol it's gonna
affect your sleep cycle so you're gonna
wake up
usually an hour and a half to three
hours after you go to bed
and then you're wide awake so it kind of
messes up some of that flow
but one drink for most people fine
relaxes them
helps you feel calm and actually helps
people
crash sometimes of course if you're
using it regularly in abuse then
you know it's like using caffeine all
the time you're going to use lose that
effect
Debra Jones
when you're awake at night and and i
find a lot of clients
are sharing this particular story with
me that
when they do wake up they can't get back
to
sleep again do you have any
suggestions or tips on what could help
in that
situation
Jody Boynton
tune into yourself and see why
are you awake
is something hurting like every time you
roll over does your shoulder hurt is
that something you need to address do
you have an injury or back pain or
something that you can
maybe take the steps to address to feel
better so that that pain doesn't wake
you up every night
um is there a regular noise that's in
your environment that wakes you up
is there a particular thought that you
keep ruminating about that keeps waking
you up like there's
once you identify your problem um or
what you think your problems are then
you can start
taking steps to address them um
sometimes it's good to write
a worry journal so a little quiet time
before bed winding down
low light you and a little notepad and
your
big worry and then try to write down a
couple actionable thoughts
how you can deal with that problem that
you're you're ruminating about
it's supposed to be like a brain dump so
once you get out of your head
your mind can move on because it's in
your brain it's already solved because
you've already got solutions on the
paper
and maybe you can let that go a little
better
Debra Jones
i actually share that idea with some of
my clients but what i suggest to them
is not right before bed because then you
can start thinking about
all of the problems and they'll sit in
your subconscious as well
so maybe even you know a couple of hours
before you know that you're going to be
getting ready for bed
that schedule that you've set for
yourself to to go to bed at a certain
time each night
and and to to offload as you said to
brain dump
some of those things that are on your
mind and if you can come up with
solutions
that's awesome and i can see why that
would quieten the mind
i would imagine that after doing that we
could do some other things
to really quieten ourselves down like
maybe some meditation
or listening to some gentle music do you
have any other suggestions
Jody Boynton
yeah exactly
what i was going to say if you're
done that process and you find yourself
awake at night just do some deep
breathing honestly
10 deep breaths if you get to 10 and you
don't and you get through that exercise
a couple times
get up and do something else don't turn
on any screens
pick a low light and a book that isn't
too interesting
worry less about the sleep that's the
worst thing you can do is think oh god
i'm not sleeping i'm not sleeping i'm
not sleeping i'm not sleeping
turn your alarm clock to the wall so you
don't wake up every time and go oh god
i've only slept an hour
right so if you if you take the thought
of
i need to do this out and take that
pressure off yourself
your body will do what it's going to do
that day but you're still going to take
steps to make it better the next day
but the secret to getting over that
insomnia or sleep pattern
is when you get up in the morning put it
out of your mind that you didn't sleep
for three hours
get on with your day don't use that as
excuse to be
whatever because if that's always in
your mind you're gonna
you're gonna be aware that oh i should
feel tired so then you feel tired
but if you just get up and go guess what
today might be a really good day
give it a chance give it give it a
chance don't kill it before it starts
Debra Jones
yeah well everybody has sleep issues
from time to time
what i've noticed that helps for me
number one
as i mentioned before a dark room and
also
the the temperature a lower temperature
cooler temperature than
the daytime house temperature i find
works
but there's a couple of things that i've
noticed and i share with my clients
and one of them is to put your
thoughts in an invisible basket on the
floor
so that when the thought comes into your
mind see the thought isn't going to go
away just because you say get out of my
head i don't want to think of you right
now
right because thoughts are important
they they want to be they want to make
sure you don't forget something or they
want to make sure that you haven't
figured
you know that they're going to be taken
care of problems to be solved yes
right and so what i suggest is put those
thoughts in the basket
in a safe place so that they can wait
until
morning then you can take them out of
the basket
and and address them because in the
middle of the night are you really going
to solve any of those problems
i love that i love that i think that's
great if you were to put the light on
and write them down that is one thing
but then you've got the light
issue you've you've given your eyes
some light which then your body starts
to think oh the sun's come up
it's morning and another thing is
instead of sitting up and getting up and
walking around
stay still stay in your sleeping
position
and don't move from it unless you really
have to
because if you do then you've told your
mind that there's another activity other
than sleeping
when your mind wants to go on to the
thoughts you know maybe something that
you did write down in your
in your worry journal and it wants to
start thinking about that issue
what i have tried and it does work is
think
of a song probably a song from childhood
or christmas carol
or a happy birthday song or just
something that you don't have to think
about
and just sort of sing that song to
yourself
it's not activating your mind but it
it will prevent you from putting your
thoughts onto the
thought that keeps you awake at night
interesting I
Jody Boynton
i usually get it the other way for me
it's like an ear worm so it'll be like
one line of a song and it just repeats
over and over and over and over and over
and over and over
and over and over but i can't shut it
off
[Laughter]
Debra Jones
so that keeps you awake because you're
listening to it
Jody Boynton
that keeps me awake so
it so i'm
doing that in my head so i go back to my
breathing that works for me
Debra Jones
ah okay yeah the breathing so yeah
there's different
different things that i share with my
clients about breathing and
as you mentioned one of them about
counting to ten so you breathe in
and think one and you breathe out and
you think two
and you breathe in and think three and
you've got to get to 10
but if you can't reach 10 without your
mind going on to something
then you start again from the very
beginning and the reason
uh being is your mind is too busy so you
just keep doing that activity
until you can actually get to 10 and
maybe do it in a few rounds and i find
that helps me fall back to sleep
again afterwards
Jody Boynton
once we normalize our
sleep patterns
we start that wind down process so what
we need is some sleep hygiene for most
people
so that just means a regular routine
that they do something that's centering
and grounding like um
a ritual they do before bed so you
brush your teeth you have the lights low
you have the sound low
you have your book and you have this
pattern or routine that you do every
night so our body knows by taking those
actions
it's preparing for rest but if you're
out late and then rush home and then
have a shower and hop into bed
and then the next night you go to bed at
like seven because you're tired from the
night before you don't have any
patterning
your body doesn't know where normal is
so that's it's a sleep hygiene thing so
an hour before bed turn the lights down
a little lower
don't have bright fluorescents don't use
your screens they have blue light which
can affect our melatonin production
and then if you're a reader read but
don't read something it's going to be so
engaging you're going to be so excited
to read it
something a little lighter or if you're
not a reader
some soft music or something just in the
background nothing too stimulating
some people enjoy a white noise machine
or a fan
and just that steady sound kind of
resets your brain patterns a little bit
and gets them to calm down feeling that
a hot shower before bed or a hot bath
it's kind of relaxing if you had some
epsom salts in there you might absorb
some magnesium which is very relaxing
for
smooth and skeletal muscles and really
helps us relax
there's certain supplements that some
people use but that's a double-edged
sword because
it doesn't work for everybody um i like
a sleepy time tea blend
works well for me it's got some herbs in
it uh lemon balm is actually
really great and relaxing little things
that are part of your routine so
for me hour before bed i brush my teeth
at the start because mint can be
stimulating for some people
something to think about so if you're
using like a really minty mouthwash you
might feel all fresh and awake
rather than sleepy and sleepy and ready
for bed but if you have a date
or a bed mate you gotta pick your
poisons there figurative battles
Debra Jones
right sex or sleep is the only reason to
be in bed
you don't you don't sit there and watch
tv you don't
work in bed it's it's got a purpose it's
for our rest
so again it's that patterning thing and
training our mind that that is
where we go to rest
Debra Jones
yeah so the bedroom
is just
just for those activities and and
nothing else
the the idea of uh what you watch
on the television for instance before
bedtime
that makes a big difference i find if if
you've been watching an
action or a thriller movie or even the
news
that can create some stress levels in
your body that
you know no wonder you can't fall asleep
or if
it's in sitting in your subconscious
right
Jody Boynton
well it cranks your adrenaline up we're
ready to go it's that fight or flight
we're not in the movie but we're
participating in it
right so it's that can have an impact
for sure it gets you all wound up
or same as listening to the wrong kind
of music right yeah so
so whatever we can do for relaxation
may be some kind of a ritual that we
give ourselves
Debra Jones
and it's that uh consistency of the
ritual
that tells the body now is the time to
wind down now is the time to go to sleep
and i guess then that
sets off the melatonin levels in in in
the right balance
would that be accurate
Jody Boynton
yeah it's it's
getting that rhythm in our body right so
the lights are low or melatonin could be
produced we're in a dark room
we're taking all the steps we can at
that moment to ensure we have a good
sleep but there's also
things we do during the day has an
impact as well right um
having a big heavy dinner so our stomach
is like active while we're in bed
and then we have reflux or burping or
those kind of things that can have a big
impact as well
or eating too much at night so you have
dinner and then you snack for an hour or
two while watching tv and then you think
you're going to go to bed
you don't need a full stomach to sleep
that being said blood sugar can affect
our our sleep as well
so if you're on a low carb diet you're
having trouble sleeping
you might find you have a greater effect
if you add some starchier carbs to your
dinner that
at night it's if we have a low blood
sugar then our body thinks okay well we
need to wake up and eat
but we don't necessarily register it as
hunger
Debra Jones
so what are your thoughts about exercise
Jody Boynton
i was just going there yeah um exercise
is a huge thing
so if you have restless legs there's
lots of reasons for restless legs but if
your
body just feels like it wants to be
moving maybe it should have been moving
during the day
if you think about going back to our
hunter-gatherer lifestyle
um or even pre-industrial age we worked
for a living
we had to work all day in order to put
the meals on the table
and survive because it was a much
harsher climate so when we went to bed
we were tired but if we're if we're
sitting all day
we're not walking anymore and we're
driving everywhere
we haven't really expended any energy so
our body hasn't really had that
that release um
to actually make us tired
Debra Jones
it has no reason for us to be tired
because we haven't done anything to
tire us out
Jody Boynton
exactly exercise also helps
you know normalize your blood sugar
patterns and um
help with that and can help with our
cortisol levels as well there's all
those
feel good emote endorphins to get
produced from exercise and higher
aerobics so it's the
the ebb and flow exercise also does a
lot
to reset our bodies so if that's one
step we take during the day as well
um then it gives us one more
one more coin in the chance of having a
good sleep pile than not
Debra Jones
is there anything that you really want
to get across to our listener
about how they can manage
and create better sleep pattern in their
life
Jody Boynton
routine is number one if you're a night
owl
and then you sleep in in the day and
that's a comfortable pattern for you
on the normal and it works with your
lifestyle great
if you have to get up early for work but
you'd rather be sleeping in on the
weekends
then you might have to adjust your
schedule to being a morning person
instead
so you wake up at a regular time you go
to bed at a regular time and after about
two weeks
you can change patterns from being a
night owl to a morning person
but it's that consistency that's going
to make a bigger difference than
sleeping on the weekends
the consistency and the pattern so that
our body knows now it's time to sleep
and
so it goes into the mode of creating
restful sleep for us it's it's it's the
best start rather than troubleshooting
start with that um if that's not working
then you can look at your
sleep hygiene and what your routine is
at night and what your
what else you can do to make that uh
more positive towards a good night's
sleep
but just a consistent start and end time
for sleep
can often have the biggest impact for
people awesome
Debra Jones
well thanks ever so much for sharing
your wisdom on the subject
Jody Boynton
well thank you thanks for having me it's
always fun to see you
Debra Jones
keep listening for summary an
observation
and a special gift for you
[Music]
here are the main points number one
stay active regular activity helps
promote a good night's sleep by
expending
energy schedule exercise during the day
or at least a few hours before bed and
be sure
to avoid stimulating activities before
bedtime number two
stick to a sleep schedule
keep your bedtime and wake time
consistent from day to day
including on weekends aim to get
seven to nine hours of sleep or two to
three sleep
cycles of three hours each
number three pay off your sleep
debt we can still function with
50 hours of sleep debt but after that
you'll need to pay down that debt to get
back to having your full energy
you could try to go to bed one to two
hours earlier
for four to five weeks
number four avoid or limit
sugar caffeine alcohol
and nicotine all of these can make it
harder to sleep
and effects can last for several hours
number five don't put up with pain
if a painful condition bothers you talk
to your health professional about
options
for pain relievers that can control pain
while you sleep
number six check your medications
if you take medications regularly check
with your doctor to see if they can
contain caffeine
or other stimulants that may be
contributing to your insomnia
number seven avoid naps
naps can make it harder to fall asleep
at night
and if you can't get by without one try
to limit a nap
to no more than 30 minutes and don't nap
after 3 pm
and number 8 avoid large meals and
beverages before bed
stabilize your blood sugar levels in
your diet and drink
less liquid before bedtime so that you
won't have to urinate as often
so points to consider in the evening are
number one wind down one to two hours
before bed
turn the lights down low and avoid
fluorescent lighting
eliminate screen time as the blue light
that screens emit
can reduce melatonin production
try to put your worries and planning
aside
keep a worry journal write down your big
worry
and a couple of actionable steps
number two avoid over stimulation
watching action or thriller movies or
even the news before bed
can raise adrenaline levels and reduce
melatonin levels
number three create a relaxing bedtime
ritual
take a hot shower or bath read light
subject matter
listen to soft music practice breathing
exercises
yoga meditation or prayer
and number four make your bedroom
comfortable for sleep
only use your bedroom for sex or sleep
keep it dark and quiet and at a lower
temperature
and here are the main points to think
about at bedtime
number one avoid knowing the time
hide all the clocks in your bedroom
including your wristwatch
and cellphone so you don't worry about
what time it is
or how much sleep you're missing
number two put your thoughts in an
imaginary basket
your thoughts are important let them
wait safely in the basket until morning
number three stay in your sleeping
position if you wake up and you can't
get back
to sleep sitting up or getting out of
bed
can interrupt your sleep mode
number four prevent your mind from
engaging
into the worry or concern when you
notice the thought coming
divert your attention onto a song or
mantra
and actively avoid thinking the
worrisome thought
and number five focus on your breath
practice conscious breathing techniques
to lower your heart rate
use progressive muscle relaxation
techniques
to release stress and tension in the
body and mind
so that night after my conversation with
jody boynton
i woke at 3 33 in the morning and i had
an opportunity
to try some of our suggestions so
first i tried the 10 count breath
but i found that i couldn't reach 10
after having many tries
but while doing the exercise i realized
that the
depth of my breath was shallow and
that's when i remembered a tool
that i use with most of my clients in my
healing center
it is so effective that i can get
clients sleeping
and often snoring within 10 minutes
so it works to quieten and refocus the
mind
control our negative or worrying
thoughts
and it helps to release stored tension
in the body
because we're using progressive muscle
relaxation
and breathing techniques that lower the
heart rate
this has become my signature tool my
most valuable tool in my professional
tool belt
so bookmark it or mark it as a favorite
for the next time you suffer from
insomnia
but first a word of caution if you're
listening to this podcast while driving
pause it now for obvious reasons and
listen to it at a more appropriate time
and lastly i've omitted the music
at the end so you can use this to drift
into a beautiful rejuvenating sleep
and stay there here's my gift
to you
[Music]
lie comfortably and allow your eyes to
close
tell yourself that you're in a safe
place
and in your imagination take yourself
off to a place that is incredibly
relaxing
somewhere you've been before perhaps
or somewhere in your imagination
somewhere safe and warm
and comfortable
and as you breathe
slowly and deeply
when you breathe in you can breathe down
into your belly
and when you breathe out breathe out
all the air
just notice your breathing
the depth the pace
and slow it down slightly
and breathe a little more deeply
and as you do you feel your body start
to relax
as you relax your shoulders
you relax your jaw
you relax your face
muscles around your eyes
you allow your head to feel heavy
breathing deeply
in your imagination notice a basket on
the floor
this is your special basket
and in it you can place all your current
thoughts
and concerns and worries
place them all safely in the basket
beside you
you don't need them right now and they
can stay
safely in this basket
until we're finished
and as another thought or concern comes
to mind
place it in the basket
as you focus on your breath
breathing slowly
and deeply
feeling safe
and warm and comfortable
as your shoulders are relaxing you relax
your arms
and your elbows
your hands and your fingertips
breathing deeply
feeling your chest expand as you breathe
in
feeling your belly expand as you breathe
in
and feeling your chest and your belly
contract as you breathe out
feeling warm
and heavy
and safe
putting any thoughts in the basket as
they come to mind
simply notice them and place them in the
basket
as you breathe deeply
allowing your muscles to relax
relaxing your stomach
relaxing your hips
relaxing your thighs
relaxing your knees
feeling warm and heavy
and safe
breathing deeply
relaxing your legs
your ankles
your feet
and your toes
feeling warm
and heavy
and safe
you allow yourself to drift
in this safe space
breathing deeply
as you relax deeply now
as you drift further and
further away