Angela welcomes Dr. Peter Martone, an expert in sleep biomechanics, to discuss the critical impact of sleep positioning on overall health and well-being. Dr. Martone shares insights on how proper spinal alignment during sleep can enhance restorative sleep, improve heart rate variability (HRV), and regulate the parasympathetic nervous system, which is essential for reducing stress and promoting recovery.

The conversation delves into the concept of the "triune of sleep," emphasising the importance of alignment, subconscious safety, and conscious relaxation techniques

MAIN TAKEAWAYS

• The Sleep Triune: Alignment, Safety, and Subconscious Control: Dr Martone presents the Sleep Triune, explaining that true sleep quality starts with proper alignment. If the body is misaligned during sleep, it leads to subconscious pain, causing tossing and turning throughout the night.
• Corrective Sleep Positioning for Spinal Health:  The ideal sleep position is lying on the back with arms at the side, legs straight, and a pillow under the neck (not the head). This position supports the natural cervical curve and prevents long-term structural problems.
• Sleep Avatars: Personalising Sleep Based on Subconscious Patterns:  Dr Martone categorises sleepers into three avatars—Armadillo, Gorilla, and Ostrich—based on their subconscious sleep habits. Understanding your sleep type can help tailor strategies to improve both sleep quality and overall health.
• Optimising the Vagus Nerve for Better Health: Misalignment in the cervical spine can compress the vagus nerve, leading to a range of issues, from poor digestion and immune system dysfunction to anxiety and depression. Aligning the neck properly during sleep can enhance vagus nerve function and improve parasympathetic tone.
• Breathing Techniques to Calm the Mind: Focusing on long exhalations rather than inhalations helps calm the mind and body. Dr Martone recommends a simple technique: breathe in slowly, let the breath out even more slowly, and pause before inhaling again.

TIMESTAMPS & KEY TOPICS

• 00:01 – Introduction to Dr Peter Martone and the role of sleep positioning in health.
• 01:41 – The Sleep Triune: Why proper alignment is crucial for sleep and health.
• 06:51 – Corrective sleeping position: Back sleep with pillow under the neck, not the head.
• 13:15 – Understanding the three sleep avatars: Armadillo, Gorilla, and Ostrich.
• 21:07 – Impact of vagus nerve compression on parasympathetic function.
• 33:49 – Strategies to calm the subconscious: Pressure points and breathing techniques.
• 37:42 – Importance of exhaling for falling asleep: A simple breathing exercise.
• 41:28 – Customising sleep strategies based on sleep avatars.
• 42:42 – How sleep posture impacts your ability to create the reality you want.
• 45:15 – Call to Action: Take the Animal Sleep Avatar Quiz at DoctorSleepRight.com.

For more information and to connect with Dr Peter Martone, visit DoctorSleepRight.com or follow him on Instagram @DoctorSleepRight.

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ABOUT THE HOST

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.

Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.

ABOUT THE GUEST

Dr. Peter Martone is an educator, injury prevention specialist and patient care health practitioner who has been focused on improving patients biomechanics for over 23 years. During his private practice as a chiropractor, Dr Martone always believed that the structure of your spine effects the function of the central nervous system and this interference is at the root cause of most of the chronic problems people face. Dr. Martone now uses this principle as the cornerstone to help people Get W.A.Y. Better Sleep.
His techniques have been featured on CBS, NBC, Fox News, and over 50 international podcasts. He currently travels the country teaching people how to regain their health in the bed by getting WAY Better Sleep.

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