132: Sleep Revolution: From Exhaustion to Excellence

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

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

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

Chapters

• 0:00 Welcome to Breaking Boundaries
• 1:38 My Personal Sleep Struggle
• 3:37 Science Behind Poor Sleep Quality
• 5:44 Three Powerful Sleep Transformation Shifts
• 8:14 Sleep as Your Birthright
• 9:22 Connect and Subscribe

Transcript

Speaker 1: 0:00

Hey there, conscious creators, jeffrey Mort here, your personal high-performance health coach, and welcome back to another episode of Breaking Boundaries for Entrepreneurs, where you're about to discover how to reclaim your energy, biology and mind so that you can live, lead and love in alignment with your purpose. And today we're talking about sleep, but not just any sleep. We're talking about the kind of sleep that should have you leaping out of bed like a Disney character, surrounded by singing birds, but instead has you dragging your body to the coffee machine like you've just done a triathlon in your dreams. Sound familiar? Well, let's get into it. Hello, I'm Jeffrey Mort. If you're like most entrepreneurs, you're busy taking care of business, yet who's taking care of you? If you're ready to take your energy and performance to the next level in your life and your business, then this podcast is for you, because today you're going to start breaking boundaries of your mind, body and business with integrative health, and when you do that, your possibilities are limitless. I'm grateful you're here yes, always grateful for you joining me here today on Breaking Boundaries, and I want to say stay till the end for a special announcement that you're going to love. And I want to say stay till the end for a special announcement that you're going to love and I want to share now a personal story.

Speaker 1: 1:29

Not long ago, I was technically getting seven to eight hours of sleep at night. I had the bedtime alarm, I had the blackout curtains, I was drinking the magnesium tea and yet I still woke up tired, foggy, short, fused with my kids and less than inspired at work in my career. I was totally disconnected from my own intuition and I remember one moment so vividly my daughter was heading out for a date a semi-formal school event, I believe it was and I was standing at the door like a classic dad in a sitcom, crossing my arms and trying to figure out if this kid was worthy and I say that in air quotes. But all I could think was I'm too tired for this interrogation and I just want to go to bed. So I wasn't showing up how I wanted to show up as a father, as a parent or in my career and the deeper truth was that my body was sleeping but it wasn't restoring. So if you're nodding your head right now, please know that you're not alone, especially for the conscious entrepreneurs that I work with over at Love and EG Wellness. So many of you are getting enough hours. So technically, you're covering the quantity, but you still feel depleted. You've got passion, you're showing up, you're doing the work, but you're not getting the quality.

Speaker 1: 3:03

Your body, it, feels like it's on low battery by noon. Does that sound familiar? You know this isn't about age. This isn't just what happens after 40, as you know. Maybe your medical doctor might say that people just don't sleep as well when they get older, and in general, that's not a false statement. But there's a reason for that and it can be fixed. It happens when your nervous system is wired for survival, even while you sleep. That's right.

Speaker 1: 3:33

So here's what might be going on beneath the surface. We're going to bring in a little bit of science here. You're eating too close to bedtime so instead of shifting into rest and repair, your body's still digesting dinner like a chef scrambling too close to the kitchen while you're trying to close your eyes. It's just not going to work, and this is probably the number one thing that I can tell people. If there was just one thing to do to get better sleep, it's give yourself three to four hours between dinnertime and bedtime. And that doesn't mean eat dinner at 9 pm and go to bed at midnight. That means try to stop eating by 5 pm, 6 pm, 6.30 at the latest. That's going to make the biggest difference for you.

Speaker 1: 4:17

And here's what else might be going on underneath the surface. Your cortisol, your stress hormone, your stress response is backward. It's meant to rise in the morning and fall at night, but many of us are on the reverse plan calm all day and wired like a raccoon in a garbage can by 9 pm. We call this tired and wired, and the other thing that could be going on is that your blood sugar is not stable, meaning you may technically be asleep, but your body is doing the biological equivalent of doom scrolling. So you can actually see this. If you would wear a continuous glucose monitor for a month or two months, you would actually be able to see this real-time data for your blood sugar throughout the course of the day, and then, of course, we would see over the week and how that works for you. You know it may sound funny, maybe a little, but this is real. This is real. And when I say it may sound funny, I'm talking about the biological equivalent of doom scrolling, or being wired like a raccoon in a garbage can by 9 pm. That's what I meant by sounding funny, not these real world health issues that are holding you back, and it's completely real. It's costing you your clarity. It's costing you your hormone balance. It's costing you your connection to source, to spirit and to joy.

Speaker 1: 5:41

So what can you actually do? Here are three small but mighty shifts that can change your sleep and your life. Now I already gave the first one away Stop eating at least three hours before bed. Why? Because your body can't do deep repair while it's digesting. It takes energy to do both, and your body has. Well, there is a finite resource of energy and we talk about that in a different program. But in general, when you go to sleep at night, your body has to decide, you know, am I going to do repair or do I need to process this food that was given to me, you know, 45 minutes ago? You want to give it space to finish the dinner cleanup before heading into nighttime healing mode.

Speaker 1: 6:27

Number two and I've talked about this in other podcasts get morning sunlight within 30 minutes of waking. This is so important. A good night's sleep starts in the morning. Natural light tells your brain. A good night's sleep starts in the morning. Natural light tells your brain to regulate cortisol properly Higher in the morning, lower at night, helping your sleep rhythm stabilize naturally. And then, number three, create a wind down routine, or I should say a ritual, because a routine is just, you know, something you do like. Oh, I, you know, brush my teeth and give gratitude and then go to bed. But having a ritual is more of a, an experience, and so a widened out ritual that signals safety to your nervous system.

Speaker 1: 7:08

Why is this important? Well, whether it's a warm bath or gentle stretching or a short meditation, you know I I do some of these things. I will do a sauna, not too hot, not too close to bedtime either. I'll do a foam rolling or gentle stretching, and I love doing a hypnosis before bed because it really really takes advantage of the subconscious mind to create what I want to have in my life. And your body needs cues that say that you're safe, that you can rest now, and that's what the important part is. So it's not about perfection, it's about precision. Now, I know you might be thinking I already have so much to do. How can I add all of this? Well, the truth is you don't need to be perfect. Everyone's body is different, and that's exactly why we're going to invite you to a free live training coming up next week, so stay tuned. As I said at the beginning of the show, the details will be in the outro today and you can check that out Now.

Speaker 1: 8:14

Here's what I want to leave you with today. This is about more than just sleep. Rest isn't a reward. It's your birthright and it doesn't have to cost you time, money, energy, success or your spiritual alignment. You're not just getting more energy. You're remembering who you are, here in your heart. You're reconnecting with source. You're letting life guide you instead of grinding your way through it.

Speaker 1: 8:47

So which of these shifts are you going to try? First, send me a message either on LinkedIn or Instagram, and you can always reply to our From the Heart newsletter. If you're not subscribed to that, what are you waiting for? Get on over to actually right in the show notes. You can subscribe to our From the Heart newsletter and you can always reply to that. I read every single reply. I read every single direct message, so you can reach me there. I'd love to hear what's keeping you up and how I can support you to rest more deeply, live more fully and serve from your overflow, which means you can't pour from an empty cup. I want your cup to be overflowing with energy and vitality and mental clarity all of those things. You deserve those. So subscribe, share, leave a review five-star one, if you could please. If today's episode gave you something to think about until next time, sleep well, dream big and keep breaking those boundaries. Bye-bye, everybody.