Transcription
If you're waking up at the same time every night, usually in the A.M., it's not your bladder, your age, or bad sleep. There's a single muscle that flips your body into alert mode while you're asleep. Release it tonight and sleep finally turns back on.
Here's why most people never fix this, even though they've tried everything. You see, most people blame night waking on hormones, aging, hey, I drank too much water too close to bed, or just simply, I'm getting older. But here's the truth that most people never hear.
Your nervous system controls sleep. And there's a deep muscle that's directly connected to your nervous system. This muscle clamps down on your hips, pelvis, and your lower spine. And when it's tight, your brain stays in light sleep, even if you're exhausted. That's why you wake up at the same time every night with a racing mind or even with the urge to pee when your bladder isn't even full.
This isn't weakness. This is your physiology trying to protect you. Okay, this muscle is called the soaz. It connects your spine to your legs. It stabilizes your core and most importantly, it's wired to your fight or flight stress response. This is the sympathetic tone of your nervous system. When the soaz is tight, your body thinks you're in danger. Remember the body always wants to survive. It's the number one priority for the human body, survival.
But when the soass relaxes, your nervous system finally gets permission to rest. You activate the parasympathetic nervous system, which is the rest, digest, detoxification part of your nervous system. That's exactly where we want to get to. Look, human research shows chronic soass tension is associated with increased sympathetic nervous system activity. Okay? Cortisol, adrenaline, go, go, go, fight or flight. and prolonged hip flexion keeps cortisol elevated. This reduced parasympathetic tone interferes with deep sleep cycles.
Okay, in plain English, if you didn't get that, understand this. A tight soass keeps you alert. A relaxed soass lets you sleep at night. That's what we're fixing tonight.
So, here's the five-minute sleep ritual to get your soass nice and loose so you could sleep throughout the night. This isn't stretching for flexibility. This is signaling to your nervous system you're safe.
Step number one, and if you're watching on YouTube, you're going to see images to uh reflect what I'm going to be sharing here, but if you're listening on the podcast, you could still get it from what I'm explaining. Step number one is the recline butterfly. This is a soass release. You're going to lie on your back on your bed. Bring the soles of your feet together and let your knees fall outward. Now, there's some modifications for anybody over 45 that feel any pain. You could use pillows underneath your knees. You don't want to force things here. You're not stretching or or creating some sort of tension sensation. None of that is required. This is not about range of motion. It's about allowing gravity to do the work. So, you're simply lying on your back. Your knees are out. Your heels are touching each other, and you're relaxed.
Studies show that passive hip opening reduces that sympathetic drive and also improves heart rate variability, which is one of my favorite markers to track and it's a key marker for nervous system recovery. So, if you're doing this exercise, here's a cue for you. If you're doing this stretch and it feels like work, you feel tension, you probably need some support with pillows. Your body should feel held, not pulled.
Step number two, while you're in this position, is the vagus nerve breathing. You're going to inhale through your nose for four seconds. You're going to hold it there for two seconds and then exhale slowly through your nose for six seconds. This pattern directly stimulates that vagus nerve which is the master switch for your parasympathetic nervous system. Rest, digest, deep sleep detoxification.
Human trials show that extended hales like this lower nighttime cortisol, increase parasympathetic dominance, which is that rest digest part of your nervous system, and improve sleep efficiency and REM duration, which is a part of the sleep cycle that you want to get enough of, which is rapid eye movement. Now, as you breathe, you're going to send your body this message of an affirmation. I am safe now. There's nothing to solve. I can power down. You could say this out loud or just say it in your head.
Now let's move on to the step three here which is called ankle pumps. This is a circulation flush. This is where your movement changes. So you could see the graphic on the screen for those watching on YouTube. You're going to flex and point your feet slowly. This step is huge for people who wake up to pee. See, when fluids build up in your legs during the day, it redistributes at night and then your bladder takes the hit. So human studies show that improved venus return before bed reduces nocturia, which is nighttime urination. So, here's the cue for you. You're going to gently press like a gas pedal. You're just simply clearing the system before sleep. So, you're lying on your back. You have a pillow behind your head. You have a pillow underneath your knees. And you're simply going to flex and point your feet slowly. Do that for about one or two minutes.
Step number four is knee to chest. This is the spinal reset. You're going to bring one knee at a time to your chest. This decompresses lumbar nerves that feeds the pelvic floor and bladder. When those nerves are irritated, your body stays semi-alert. Now, modifications here would be to hold behind the thigh. Have a smaller range. Just make sure there's no pain. Pain isn't progress in this scenario. Relief is I would recommend you do one knee at a time, 30 seconds. Go to the other knee, 30 seconds, and do two total rounds. So, 60 seconds total each knee.
And then step five, this is called legs elevated in stillness. This is the final signal right here. Stillness. You're going to elevate your legs. Rest your hands on your belly. Breathe slowly. The back of your feet. Kind of like your heels are going to be on the top of the pillow. It could be sideways like the photo I'm showing you here, or it could be straight. It doesn't really matter. But you're going to breathe through your nose. Do the breath work I talked about earlier. 6 seconds in, 2 second hold, 4 seconds out. As you breathe in, you're going to quietly say in your head, I am letting go. You see? Stillness is not doing nothing. It's telling your nervous system, "The threat is over." So, you'll be saying, "I'm letting go. The threat is over. I'm safe."
And then you want to take vitamin G. As you do this, vitamin G, of course, is vitamin gratitude. So, as you exhale, I want you to think of something you're grateful for. I'm grateful my back is healing. I'm grateful I'm going to get a great night of sleep tonight. I'm grateful that I could walk. I could run. I'm grateful for this safe, clean bed I'm in. Whatever it is, get the vitamin G as you exhale. That'll be your fifth and final step. You want to practice this fifth step for two total minutes.
When you do this, simple to do, simple not to do. But here's what's happening to your body physiologically. Cortisol begins to drop. That parasympathetic rest, digest, detoxification part of your nervous system starts to get activated. The pelvic nerves decrease and decompress. Bladder signaling normalizes. and your sleep depth improves. This is why people who do this routine often stop waking up at the same time. They fall back asleep much faster. They feel warmer and calmer and they wake up less inflamed.
Now, if this ritual made you realize something, that your sleep isn't broken, your body has just been stuck in survival mode, then this next step is for you. Because broken sleep isn't just about being tired. It's why belly fat won't budge, cravings hit harder, mornings feel heavy, and your body feels older than it should. That's exactly why I created the 14-day belly fat and sleep reset specifically for people whose bodies need calming, not forcing. Inside this guide, I walk you through nightly nervous system resets like what you learned today and many more. foods that stop sabotaging sleep hormones, a simple morning timing that lowers cortisol, and daily structure so your body feels safe again.
Normally, this kind of guidance cost over $1,000 when I coach clients. But right now, you could get the entire reset for just $17. That's it. Not because it's small, but because I actually want you to try it out and see how it actually improves your sleep. And when you do that, everything else gets easier. Click the first link in the description box below or if you're watching on YouTube, scan the QR code on the screen and start the reset tonight. I'm on a mission to help 1 billion people take back their health naturally. And it starts with nights like this.
Now, let me get to the questions you submitted on this topic. Isn't waking up at night just normal as you age? There's a difference between being common and being normal. Usually, when this is happening to you, it's not necessarily age. It's a sign that your nervous system is overly active, especially at nighttime. See, when the body stays calm at nighttime, sleep stays consolidated regardless of age.
I've tried breathing exercises, but they've never worked for me. Well, most breathing exercises fail for many people because it's done without calming the body first. When you release tension before the breath work, the vagus nerve becomes receptive. That's when breathing finally works. So, hey, give it a shot. See how it goes for you.
What if I have back pain or hip issues? Well, that's that's this is even more important for you. This is exactly who this is going to help. When done gently, remember, you don't want to feel any pain doing this. So, follow the modification cues I gave you if needed. Everything needs to be supported and pain-free. See, pain keeps the nervous system alert. Relief turns it off.
How fast should this work? Well, many people feel calmer and get better sleep the first night they do this. Deeper sleep usually also improves in just a short amount of time, days to sometimes over a week. So, you got to just try it and see how it goes for you.
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Next question is, why has no one ever told me this before? Well, because most sleep advice ignores the nervous system. They ignore the soass muscle. They just simply haven't seen this research. They usually focus only on hormones and supplements. And there's nothing wrong with that. There's a time and place for that. I focus on that, too. But sleep is a safety issue first. Your nervous system needs to be safe. It needs to feel safe. Everything else will just not work as effectively if your nervous system doesn't feel safe.
I hope you try this. Let me know how it goes for you. And also share this with somebody you know. Thank you so much for watching and thank you so much for listening. And if you love this lesson, I've been putting one scoop of this powder in my coffee, my water, my tea every day. One scoop is five grams and it's changed my health for the better. Muscle mass, fat loss, energy, sleep included. And I want you to be aware of what I did and maybe you could do the same thing. So, I just published a video talking about this. Check out the clip coming up here and then click the video on the screen coming up and I'll see you in that next lesson.
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