The Insomnia Fix: How To Sleep Better

Martha Lewis

Can't fall asleep? Or stay asleep? And you've tried everything?! That's because there are underlying physical health issues that are keeping you awake. And your mind can be sabotaging your sleep, too. In this podcast, sleep consultant and functional health coach Martha Lewis gets into the science of why you can't sleep in both your body and your mind. She tells you how to find the root cause of your insomnia so you can sleep well naturally. If you've tried everything and you still can't sleep, this podcast is for you. You are meant to sleep well! read less
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83: there's an 85% chance this hidden pathogen is sabotaging your sleep
3d ago
83: there's an 85% chance this hidden pathogen is sabotaging your sleep
85% of my clients with sleep issues have H. pylori! If you can’t sleep, it’s likely that you have this bacteria, too. One of my first clients was an amazing man named Jaipal Singh. He had H. pylori as well as other bacterial infections, estrogen dominance, gluten and dairy sensitivity and mineral imbalance. We addressed these imbalances and he made progress really quickly:  “Less than two weeks into the program, I began to notice some changes.   A month in, I started to sleep much better.   Two months in, I realized I had dropped 15 lbs of extra weight. I started waking up with more energy, and found that I could get through a full day with focus and attention.   Three months in, and I had fully formed new habits, transformed my diet, and transformed my body.   It's been nearly six months since I initially started the program. And, I have regained the confidence, energy and positivity that I always remembered throughout my life.” He passed away from stomach cancer 2 years after writing this incredible testimonial. His doctor didn’t think the H. pylori was a problem and so he didn’t either. I’m not telling this story to scare you because dying from stomach cancer is rare, but this is why I now take H. pylori even more seriously than ever before.  In this episode, I talk all about H. pylori: What H. pylori is How it affects your sleep Symptoms of H. pylori Other health effects of this bacteria Which test is best for H. pylori How to deal with it If you can’t sleep, it’s likely that you have H. pylori and that it’s affecting your sleep and your health.  I recommend the GI Map to test for H. pylori and a comprehensive approach to focusing on gut health and the health of the rest of your body so that you can restore your health and sleep better! H. pylori may be a piece of the puzzle, but you also need to look at liver and detox function, hormone balance, nutrient deficiencies, heavy metals and more to truly get better.  I created the Complete Sleep Solution program to get to the bottom of why you can’t sleep and help you restore your health so you can sleep normally long-term. Schedule a consultation to find out more: Have a question you want me to answer on the podcast? Email me: martha@thecompletesleepsolution.com Take the quiz to find out if it’s your body OR your mind that’s causing your insomnia!
83: there's an 85% chance this hidden pathogen is sabotaging your sleep
3d ago
83: there's an 85% chance this hidden pathogen is sabotaging your sleep
85% of my clients with sleep issues have H. pylori! If you can’t sleep, it’s likely that you have this bacteria, too. One of my first clients was an amazing man named Jaipal Singh. He had H. pylori as well as other bacterial infections, estrogen dominance, gluten and dairy sensitivity and mineral imbalance. We addressed these imbalances and he made progress really quickly:  “Less than two weeks into the program, I began to notice some changes.   A month in, I started to sleep much better.   Two months in, I realized I had dropped 15 lbs of extra weight. I started waking up with more energy, and found that I could get through a full day with focus and attention.   Three months in, and I had fully formed new habits, transformed my diet, and transformed my body.   It's been nearly six months since I initially started the program. And, I have regained the confidence, energy and positivity that I always remembered throughout my life.” He passed away from stomach cancer 2 years after writing this incredible testimonial. His doctor didn’t think the H. pylori was a problem and so he didn’t either. I’m not telling this story to scare you because dying from stomach cancer is rare, but this is why I now take H. pylori even more seriously than ever before.  In this episode, I talk all about H. pylori: What H. pylori is How it affects your sleep Symptoms of H. pylori Other health effects of this bacteria Which test is best for H. pylori How to deal with it If you can’t sleep, it’s likely that you have H. pylori and that it’s affecting your sleep and your health.  I recommend the GI Map to test for H. pylori and a comprehensive approach to focusing on gut health and the health of the rest of your body so that you can restore your health and sleep better! H. pylori may be a piece of the puzzle, but you also need to look at liver and detox function, hormone balance, nutrient deficiencies, heavy metals and more to truly get better.  I created the Complete Sleep Solution program to get to the bottom of why you can’t sleep and help you restore your health so you can sleep normally long-term. Schedule a consultation to find out more: Have a question you want me to answer on the podcast? Email me: martha@thecompletesleepsolution.com Take the quiz to find out if it’s your body OR your mind that’s causing your insomnia!
82: 3 things you need to transform your sleep (and your life)
Mar 22 2023
82: 3 things you need to transform your sleep (and your life)
As you know, sleeping better will transform your life because being sleep deprived affects every part of your life: your work, your relationships, your mood and your health.  In this episode, you’ll learn: 3 principles that will help you sleep better Why your functional/alternative practitioner hasn’t been able to help you Why you want a program that’s transformational instead of transactional  I went to Costa Rica when I was 25. I spent part of the time traveling on my own and a few days traveling with my boyfriend and his parents. I was a backpacker, no-plans, DIY traveler at the time so when I found out we were going on a guided, planned-to-the-minute tour to a national park with my boyfriend’s family, I thought it was going to be lame.  I had a great time on my own. I went to a surf camp and met some other travelers. But finding a place to stay, figuring out where to rent surfboards, and questioning if the hostel was safe was stressful.  The guided tour turned out to be the highlight. It was much more relaxing to know that meals, lodging, and activities were all taken care of. I learned about the plants and animals, the culture, and the struggles the country has had with protecting the environment. I got an insider’s view into and a deeper connection with the people and the country. It wasn’t lame at all. It was transformational. Trying to DIY your sleep is the same thing as DIY traveling. You may make some progress on the surface. But it won’t transform your sleep. Or your health. This episode explains why! Book a consultation to connect about my work and how you can sleep again soon!
81: Insomnia, anxiety, and a hack to beat them both with life coach Stephanie Spinelli
Mar 15 2023
81: Insomnia, anxiety, and a hack to beat them both with life coach Stephanie Spinelli
Ever since I learned about life coaching a few years ago, it has changed every aspect of my life, from my relationships to my business to my health and sleep. In this episode I’m interviewing my life coach Stephanie Spinelli who is now also a part of my team working with clients in the Complete Sleep Solution. We talk about our experience with life coaching and the impact it’s had on us. We talk about the difference between life coaching and therapy. And we talk about who life coaching is for and how it will help our clients sleep better. If you have anxiety, if you have a lot of stress in your life, if you’re an entrepreneur, Stephanie can help you calm your nervous system so you can sleep better and live your best life. I also talked about life coaching in Episode 70: A powerful way to rewire your brain to sleep better so check out that episode to learn about a specific tool we use in life coaching. Looking for a coach to help you sleep? Book a consult.
80: Waking up at 3am? This is why!
Mar 8 2023
80: Waking up at 3am? This is why!
One of the questions I get asked the most is “Why do I wake up at 3am?” Or 2 or 4am? So many people wake up at the same time each night like clockwork. This happened to me, too! From working with almost 100 clients, I’ve found there are 3 common reasons why this is happening. In this episode, you’ll learn: How cortisol sabotages sleepThe 3 most likely causes of waking up in the middle of the nightHow to find out if these underlying health issues are affecting you If you’re waking up in the middle of the night most nights, it’s likely that at least one if not all three of these issues are the culprit. The only way to know for sure is to test. That’s why the Complete Sleep Solution program includes 4 functional lab tests that identify exactly what’s keeping you awake at night. It’s testing, not guessing so that we know what to address and you get better as quickly as possible. Book a free consultation to find out more and see if the program is a good fit for you. I know how much better life is when you’re getting a good night’s sleep every night. I want that for you, too! It is possible for everyone to sleep well! Summary of the episode: Cortisol is an anti-inflammatory hormone and so if you have inflammation in the middle of the night, your body will release cortisol which will wake you up. The 3 most common reasons why you wake up at 3am: Low blood sugarA pathogen in the gutLiver detox issues You can find more in-depth info about: Blood sugar-Episode 46Pathogens-Episode 12Liver detox issues-Episode 27Cortisol-Episode 3Lower toxins-Episode 28 There can be other underlying health issues that cause you to wake up at night such as hormone imbalance, mineral deficiencies, mold toxicity and heavy metals. I also mentioned and recommend the Keto-mojo for a glucose and ketone monitor.
79: 6 things to do (and 3 not to do) when you can't sleep
Mar 2 2023
79: 6 things to do (and 3 not to do) when you can't sleep
I wake up almost every night to pee and then go right back to sleep. But when I wasn’t sleeping well, I wouldn't be able to fall back asleep for hours. Waking up in the night and not being able to fall back asleep is so frustrating! I remember lying in bed feeling so desperate because I was so frigging tired but I couldn’t sleep no matter what I did. While I help my clients with underlying health imbalances that affect sleep, there are also some things you can try to fall back asleep more quickly. In this episode, you’ll learn: 6 ways to fall asleep faster3 things you shouldn’t do in the middle of the nightAn important mind hack for better sleep If these tips don't help most of the time, then there are hidden health issues that are keeping you awake. In the Complete Sleep Solution program, we use functional lab testing to find those physical imbalances. And we make sure your mind doesn’t sabotage your sleep with stress and anxiety. It’s the only natural body and mind program that gets to the root of why you can’t sleep. If nothing else has worked, it’s time to get to the root of the problem. Book a free consultation to find out more and get started today so you can sleep better soon! Have a question about sleep you want me to answer on the podcast? Email me at martha@thecompletesleepsolution.com! Summary of the episode: 6 things to do: Think of your happy placeRepeat a sleep mantraDo a breathing exercise (make your exhale longer than your inhale)Try l-theanineGet out of bedAccept that you’re awake. 3 things not to do: DON’T try to get out your energy.DON’T look at screens.DON’T work!
78: Avoid this one food if you want to sleep better!
Feb 22 2023
78: Avoid this one food if you want to sleep better!
Inflammation is a main cause of insomnia. That’s because when there’s inflammation, your body releases cortisol because it’s an anti-inflammatory hormone. When your body releases cortisol at night, you feel wired (even though you’re exhausted) and you can’t sleep. One of the main contributors to inflammation is the food we eat. Refined sugar, alcohol, processed foods and vegetable oils cause inflammation in your body. There’s another food in particular that causes inflammation in almost all of my clients. If you can't sleep, it's likely that this food is affecting your sleep, too. If you can’t sleep, you want to listen to this episode! In this episode, you’ll find out: How this food affects sleep.Why this food is hard to digest these days.Symptoms of sensitivity (your gut may feel fine!).How to find out if you’re sensitive to this food.Why it feels hard to eliminate this common food. Have a question you want me to answer on the podcast? Email me at martha@thecompletesleepsolution.com. If you’re ready to get to the root of what’s causing your insomnia and overcome it for good, the first step is to book a consultation with me. We’ll talk about what’s going with your sleep and your health and make sure the program is a good fit for you.
77: 5 “healthy” things you shouldn’t do if you can’t sleep
Feb 16 2023
77: 5 “healthy” things you shouldn’t do if you can’t sleep
There’s good stress and there’s bad stress. And there’s hormetic stress, the kind of stress that makes you stronger (such as exercise). If you can’t sleep, your body is already stressed. So there are activities that we think are healthy that you shouldn’t be doing if you aren’t sleeping well. In this episode, you'll learn: the 5 “healthy” things you should avoid if you can’t sleepthe 2 steps you want to take to permanently overcome insomnia Ready to start improving your sleep? Download 5 New Ways To Sleep Better at https://www.thecompletesleepsolution.com/sleepbetter. Have a question about sleep and health you want me to answer on the podcast? Email me at martha@thecompletesleepsolution.com! Or book a consultation to get started with the Complete Sleep Solution program so you can sleep better soon!
76: Sleeping better than he has in years! (Jesse's story)
Feb 8 2023
76: Sleeping better than he has in years! (Jesse's story)
My client Jesse came to me after struggling to sleep for 6 years. It started during a stressful time in his life but he still was waking up and not feeling rested even though he was in a good place mentally. He tried trazadone and many natural remedies. He didn't want to be on drugs and the supplements never worked for long. As an entrepreneur, his lack of sleep was affecting his work and life and he wanted to be mentally sharper. Through the lab testing, I found many imbalances in his body that were contributing to his insomnia: food sensitivitieshormone imbalance (high estrogen and low progesterone and testosterone)high cortisolliver congestionmineral imbalanceheavy metalsH. pylorilack of digestive enzymes We worked together for 6 months correcting these imbalances and getting him to a healthy state. Now he's sleeping better than he has in years. He still wakes up in the night occasionally but way less often. And he's feeling much more rested most days. And his improved sleep has continued even with travel, the holidays and eating the foods he loves. He recently wrote, "I'm sleeping better than I have in years. I'm grateful to be her client!" This is possible for you, too! Book a consultation to talk about what's going on with your sleep and if you're a good fit for the Complete Sleep Solution program so you can start sleeping better soon.
75: Why the medical system can’t solve your insomnia (and what can)
Feb 1 2023
75: Why the medical system can’t solve your insomnia (and what can)
The medical system can’t help you with insomnia. This is because insomnia is caused by imbalances in your body. Your body isn’t totally healthy if you can’t sleep normally. (Even if you eat well and exercise and care about your health.) Building health and fixing disease are two different things. In this week’s episode of The Insomnia Fix, I explain why the medical system can’t solve your insomnia AND what can! If you’re ready to get over your insomnia for good by finding the root cause, we can help. Book a consultation to find out how the program works so you can start sleeping better soon!
74: Can’t sleep? Do this one exercise for 5 minutes a day!
Jan 25 2023
74: Can’t sleep? Do this one exercise for 5 minutes a day!
My team member Deb suffered from mold toxicity and spent many frustrating nights awake and exhausted because of it. She healed herself and her family after becoming trained in functional lab testing and health coaching. During her journey, she learned some exercises that made a huge difference in her health. In fact, at a recent checkup her doctor kept checking her heart and she was scared that something was wrong! Instead, he was amazed that her heart rate was 10-15 beats less on her exhale. This means that she is in a calm state and responds to stress very well. She knew that she was feeling calmer and less reactive, but she was amazed that her doctor noticed physical improvements as well. Her doctor didn’t know what was responsible for her calm state until she told him-it was the exercise Deb and I talk about in this episode! If you’ve tried what seems like everything and you still can’t sleep, that’s because there are imbalances in the body that are keeping you awake. The Complete Sleep Solution program uses lab testing to find what those imbalances are and gives you a plan to correct them so you can sleep normally. It’s the only way to permanently restore your health so you can sleep well. Book a free consultation to talk about what’s going on with your sleep and see if the program is a good fit for you!
73: 2 Ways to reset your circadian rhythm
Jan 19 2023
73: 2 Ways to reset your circadian rhythm
Each one of us has a different body clock or circadian rhythm that’s based on genetics. While the 10pm-6am sleep schedule is most common, it’s true that there are night owls and early birds who are wired with different circadian rhythms. Many of my clients have a messed up circadian rhythm which means their body clock is off. They feel sleepy during the day or in the early afternoon. But then when it’s time to go to bed, they’re wide awake even though they’re exhausted. In this video, you'll learn: -the 2 reasons your body clock is messed up how to use light therapy to reset your body clock -how cortisol affects your circadian rhythm -why cortisol is high at night, affecting your sleep My team and I at the Complete Sleep Solution can help you reset your circadian rhythm so you can sleep normally. We use functional lab testing to find out what’s causing stress and inflammation in your body. (Functional lab testing shows how the different systems in your body are working so we know what to fix, kind of like how a car mechanic plugs your engine into the diagnostic machine to see what’s wrong.) Then we give you a plan to reduce that stress and inflammation so you can fall asleep easily and stay asleep all night. Book a free consultation to find out how the program works so you can start sleeping better soon! https://p.bttr.to/3VJwvDs
72: Is anxiety causing your insomnia?
Jan 11 2023
72: Is anxiety causing your insomnia?
Many people tell me that they can’t sleep because of anxiety. Their anxiety is what’s keeping them awake at night. And some you have been told by your doctors/psychiatrists that your insomnia and anxiety are all in your head. I disagree. I think that what’s causing your anxiety is also causing your insomnia. It’s not all in your head. In this episode, you'll learn: an amazing book that confirms my theory about what causes anxietywhat really causes anxiety and insomnia and how to fix ithow meds for anxiety make it worsewhy you don't want to call yourself an anxious personhow anxiety is here to help you At the Complete Sleep Solution, my team and I will help you get to the root of your anxiety and insomnia. We do functional lab testing to find what’s causing anxiety in your body and your mind. Book a free consultation to get started so you can feel calm and sleep better soon: https://p.bttr.to/3VJwvDs
71: Off meds and sleeping all night (Maura’s story)
Jan 5 2023
71: Off meds and sleeping all night (Maura’s story)
My client Maura came to me when she was struggling to fall asleep and would go days without sleeping if she wasn’t taking a sleeping pill. She was taking Seroquel and Lexapro to sleep and feel calm. She had to take a leave from teaching because she wasn’t sleeping. Her goal was to sleep 7 hours a night, get off meds, and not feel anxious about sleep. By the end of our time working together, she achieved all of these goals! She says in the episode, "In 2 months I weaned off Trazadone. On average I’m sleeping 7-8 hours a night and feeling a lot better.” Maura was 100% committed to the process and because of that, she had great success! In this episode, you can hear her story firsthand. If she can get better, you can, too! Schedule a consultation today to get started: ​​https://p.bttr.to/3VJwvDs
70: A powerful way to rewire your brain to sleep better
Dec 28 2022
70: A powerful way to rewire your brain to sleep better
Our thoughts actually affect how our genes are expressed. To sleep better and be healthy, you want to rewire your brain to think positive thoughts about sleep and life in general. In this episode, you'll learn: how our thoughts determine whether we sleep well or notwhy our default thinking tends to be negativea powerful tool for rewiring your brain to change your thoughts If you want to learn more about the Thought Model, check out the Life Coach School podcast by Brooke Castillo. https://thelifecoachschool.com/podcast/ To get to the bottom of your sleep issues once and for all with a holistic body and mind approach, book a consultation with Martha at https://p.bttr.to/3VJwvDs.
69: 8 ways a parasite causes insomnia!
Dec 21 2022
69: 8 ways a parasite causes insomnia!
If you can't sleep, you could have a parasite that is contributing to your insomnia. About ⅓ of my clients do! However, it's not just the parasite itself that affects your sleep. It's the many different ways that the parasite wreaks havoc in your body that are also affecting your sleep. In this episode, I explain all the effects a parasite has on the different systems in your body and why it's going to take more than getting rid of the parasite to sleep better. Book a consultation to talk about how we can find exactly what's out of whack in your body that's affecting your sleep so you can sleep better soon.
68: Better sleep at any age (Peter’s story)
Dec 16 2022
68: Better sleep at any age (Peter’s story)
My client Peter is an amazing example of someone who loves science and will use the data to do whatever it takes to get healthy. He had been sleeping poorly for years and was taking sleeping pills at night and a stimulant in the morning to feel alert. In this episode, Peter and I talk about what was key for him in getting better sleep and why it’s so important to him. Within a few months, he was sleeping better. He started exercising again. Now, he's sleeping well and not having to eat in the middle of the night anymore to go back to sleep. He's lost 30 pounds without trying. Most importantly for him, his brain is functioning better and he feels clear headed. Now he can focus on his life mission which is helping people understand the science of what's really causing climate change. Peter shows that you don't have to accept poor sleep at any age and that when you're determined to get better, you get better! If you want to sleep better so you can enjoy your life and live your life purpose, the first step is to book a consultation. We'll talk about how you're sleeping and feeling now, how lack of sleep is impacting your life, and the steps you can take to find the root cause of your insomnia so you can sleep better soon.
67: 7 Ways To Calm Your Nervous System
Dec 7 2022
67: 7 Ways To Calm Your Nervous System
To sleep well, you need to be in a calm and relaxed state. Many people with insomnia get stuck in the stress response. Their body is constantly releasing cortisol and so they get stuck in fight or flight or that sympathetic state. In this episode, you’ll learn: Why you get stuck in fight or flight.How stress affects the body over time.7 ways to calm your nervous system so you can sleep.Tips for starting a new habit.What mental & physical stressors can affect sleep. The key to sleeping well is to lower mental and physical stress as much as possible so your body and mind can be calm and relaxed. This is what we help you with in the Complete Sleep Solution program. We use functional lab tests to find hidden physical stressors. And we help with mental stress and anxiety about sleep so that your mind doesn’t keep you awake. Book a consultation to find out more so you can finally get to the bottom of your sleep issues once and for all and get the sleep you need to be happy and healthy.
66: Off meds and sleeping better in a few weeks! (David’s story)
Nov 30 2022
66: Off meds and sleeping better in a few weeks! (David’s story)
My client David had been struggling with sleep issues and gut pain all of his life. His sleep had gotten worse in the last 10 years and recently he was sleeping 2-3 hours a night while taking sleeping pills. Within a few weeks of working together, he got off meds and has been sleeping at least 7 hours most nights! We're only halfway through working together and he's already seen major improvement. In this episode we talk about his progress so far and what he's learned from being in the program. He's an inspiring example of what is possible when you're determined to figure out your sleep issues so you can enjoy your life and make an impact in the world. Ready to follow David's example? Book a free consultation to talk about what's going on with your sleep and health and how the Complete Sleep Solution will find exactly what's keeping you awake and give you a plan to correct it so you can sleep well all the time. If your sleep gets worse during the holidays (or is bad all the time!), you want to join me on December 6th at 1pm ET for the workshop How To Sleep Better This Holiday Season. Register to join live and get the replay here.
65: Can't sleep? These 4 lab tests will tell you why!
Nov 23 2022
65: Can't sleep? These 4 lab tests will tell you why!
Functional lab tests will show why you can’t sleep. But you want to use the right ones and more than one so you don't miss anything.  In this episode, you’ll learn: which functional lab tests will show why you can’t sleep. which tests aren’t helpful and why one test isn’t enough to get to the bottom of your sleep issues.  If you’ve tried many things and nothing has helped, you need the Complete Sleep Solution! We use the science of lab testing and alternative therapies to restore your health so you can sleep normally. Book a consultation to find out more so you can finally get the rest you nee.  https://p.bttr.to/3VJwvDs
64: The truth about how the menstrual cycle affects sleep and how to balance hormones naturally
Nov 16 2022
64: The truth about how the menstrual cycle affects sleep and how to balance hormones naturally
Women are more likely than men to experience insomnia and daytime sleepiness.  As our hormones change throughout the month, they affect our sleep in many different ways.  (Men can have hormone imbalances that affect their sleep, too. I talk more about different hormone imbalances (including cortisol and testosterone) in episode 33. But as women, we’re uniquely affected by the fluctuations of hormones during our cycles.) In this episode, you’ll learn: How estrogen and progesterone affect sleepWhy testing for hormones is so importantWhat causes hormone imbalanceHow to balance hormones naturally with supplements and food I talk about seed cycling and the company Agni makes tasty seed cycling boxes to make it easy. The way to balance hormones long-term is to correct the other imbalances in your body and reduce stress and inflammation. This is exactly what we can help you with.  We run 4 functional medicine tests to find what’s causing stress and inflammation in your body. And we help you handle mental stress better and stop worrying about sleep so that your mind doesn’t sabotage your sleep.  Schedule a free consultation to find out how the Complete Sleep Solution will find what’s keeping you awake at night and help you sleep better soon.