185: Dr. Julia Britz, Licensed Naturopathic Doctor, How To Mindfully Wean Off Sleep Medications (W/Support!)!

Welcome to the sleep as a skill podcast. My name is Molly Eastman. I am the founder of sleep as a skill, a company that optimizes sleep through technology, accountability and behavioral change. As an ex sleep sufferer turned sleep course creator, I am on a mission to transform the way the world thinks about sleep.

‍

Each week I'll be interviewing world class experts ranging from researchers, doctors, innovators, and thought leaders to give actionable tips and strategies that you can implement to become a more skillful sleeper. Ultimately, I believe that living a circadian aligned lifestyle is going to be one of the biggest trends in wellness.

And I'm committed to keeping you up to date on all the things that you can do today to transform your circadian health and by extension, allowing you to sleep and live better than ever before.

Welcome to today's episode of the Sleep is a Skill podcast. I'm thrilled to introduce Dr. Julia Britz, a licensed naturopathic doctor specializing in mental health support for individuals facing challenges like OCD, disordered eating, and psychiatric medication tapering. Julia's passion for helping others is stems from her own journey.

Once labeled a quote, hopeless case, she discovered a path to wellness and now dedicates her work to empowering others to do the same. In this episode, Julia dives into the intricate relationship between psychiatric medications and sleep, exploring how these treatments impact our overall wellness.

Julia's innovative approach includes natural and integrative modalities, such as targeted amino acid therapy, peptide therapy, micronutrient therapy, and botanical medicine, all designed to support mental health holistically. As a creator of myocddiary. com and a TEDx speaker, Julia has shared her story and insights on the complexities of mental health.

She has served as the director of naturopathic medicine at the Alternative to Med Center in Arizona and now offers her expertise via telemedicine.  Get ready for an insightful conversation packed with practical tools and deep wisdom. Let's dive in, but first a few words from our sponsors.

We all know that temperature regulation is key to getting those deep restorative stages of sleep. But how many times have you woken up in the middle of the night, tossing and turning because you're too hot, thanks to your subpar bedding materials. I know I've certainly been there. And now this is where Coop Sleep Goods comes in.

They've designed a line of cooling products, including sheets and pillows that are specifically crafted to help you stay cool all night long. Coop sleep goods products are made with breathable moisture wicking materials that ensure you maintain an optimal sleep temperature so you can rest easily. Easy.

Literally what I love most about coupe sleep goods is their attention to detail. They're cooling pillows, for example, aren't just about the fabric. They also feature adjustable fills allowing you to customize the firmness and loft to your liking. Remember side sleeping tends to be the position of choice from a sleep optimization perspective with back sleeping, potentially putting you at risk for blocked airway, increased mouth breathing, et cetera.

‍

Additionally, Coop sleep goods has award winning cooling sheets that are silky smooth, incredibly soft and designed to keep you cool without sacrificing comfort. Even my husband likes them and he is a complete picky baby when it comes to fabrics and usually thinks everything is uncomfortable. So whether you're a hot sleeper or just someone who wants to optimize every aspect of your sleep environment, Coop Sleep Goods has you covered.

I personally use their products myself and because they're durable and easy to care for, which means they'll be a staple in your sleep routine for years to come. So if you're ready to upgrade your sleep experience, head on over to coop sleep goods. com forward slash sleep is a skill. So it's spelled C O O P S L E E P G O O D  S dot com forward slash sleep is a skill and check out their range of cooling products.

‍

Important question. Can you see the hand in front of your face in your bedroom? If so, you need to hear about our next sponsor who is revolutionizing the blackout shade space and finally making it easy and affordable to get a truly blacked out bedroom. So challenging in the past, right? So introducing U Blockout, the ultimate solution for creating the perfect sleep environment, ensuring total darkness, comfort, and control.

So why uBlockout in particular? Well, a hundred percent blackout guarantee comes with this product, provides temperature comfort all year round. So you keep your room warmer in the winter and cooler in the summer. U Blockout helps in enhancing your sleep quality by maintaining a comfortable temperature, regardless of the season.

‍

Acoustic noise reduction. Enjoy a quieter sleeping environment with uBlockout Shades designed to minimize external sounds that can disrupt your peace. Ideal for urban dwellers or anyone looking to reduce noise pollution. Customizable and easy to install. Tailored to fit your space with a simple 30 minute installation process, uBlockout makes it hassle free to achieve the perfect sleep setting, ensuring your bedroom is a Sanctuary for sleep.

And for listeners of the sleep as a skill podcast, use the code sleep as a skill for exclusive 10 percent off and embark on the journey to unparalleled sleep quality. Remember light is the number one external factor affecting our sleep with you. Block out. You're not just investing in a blackout shade.

You're investing in your health, wellbeing, and quality of life. So again, go to you block out spelled the letter U block out. and use code sleep as a skill for a discount and welcome to the sleep is a skill podcast. I am clear that my main struggle with today's episode is going to be rating it in per usual because our guest is going to bring the goods on a crucial, crucial topic.

Something that's near and dear to my heart. So we're going to get into all of this and more, but Dr. Julia Brits. Thank you so much for taking the time to be here. Oh, it really is my pleasure. I, I'm just so excited. I feel like I can't talk about drugs enough.  Well, someone's got to do it from the lens that you're bringing to this conversation, how to support people in the many, many aspects of these mental health, you know, supporting, and sometimes maybe lots of topics around these sort of medications, and then often how we can mindfully and consciously wean off of them in a responsible manner.

So we'll talk about that and so much more, but so first to begin, how did you find yourself being an expert in this arena? I thought about it the other day actually, and I realized that the very first person, or I say we'll say patient actually, was the only dog I've ever really had as an adult, which was Taffy.

So I had a dog, and I adopted her. She's a really pretty yellow Border Colly, and I really didn't, I'm not a dog person. No, no. But my ex at the time was like, really want a dog? So I was like, okay, let's do this. You know? Yeah. So this dog was, they're like, she's so sweet. We know she's a border colly, but she's very mellow and I knew nothing about dogs.

‍

So I thought, okay, that makes sense. But anyone who knows dogs knows that doesn't exist. Yeah. So.  We get the dog home and she's like bumping into walls and she can barely walk over her feet. And so we take her to the vet and we, we knew she was on a medication. And the vet says, you know, she's on phenobarbital, which is a very strong anti seizure medication.

This is way before I was in school. And, um, I said, okay. And so what's this about? He goes, well, I'll be honest with you. I think what happened was that she was probably a hyper dog and they probably didn't like that and there's no record anywhere of her ever having a seizure. So I think they just basically tried to get her quiet.

‍

And, which is interesting because you think about compliance, that's what happens to a lot of people too. It's like, how do I? You know, turn this down in somebody. So  I, I couldn't connect with the dog. I was like, you know what? I don't really, I'm not a dog person, but I want to help this dog. The nurture part of me wants to do this.

‍

So, um, we talked about how to do it and he said we could taper. And so I, we started tapering her and before we knew it, she was this dog come back to life. And, um, Anyways, we couldn't end up keeping her because it turns out that a tiny little loft apartment in Portland wasn't the best place for Border Collie.

But, um, once we figured out, we're like, great, now she'll find a home that's appropriate now that she's, you know, back to her real self that can actually appreciate her energy.  And, um, you know, so it wasn't that necessarily that got me into school, but I just thought, you know what, I think I've always been meant to do this.

‍

I think I've always been interested in getting people back to who they really are. And for me, that just happens to be the medication route. Are getting off it. Absolutely. And naturally, of course, people tuning into this podcast, the sleep is a skill podcast, often are looking at supporting their sleep.

‍

And one of the things that we see often occur for people is they're coming our way on the heels or after sometimes years of taking things like a Benzos, Z drugs, sometimes other things, to support their sleep and yet now are finding themselves in a situation where they are looking to get off of these without a lot of guidance, a lot of questions on, well, what do I do?

‍

I'm struggling. I can't seem to do it myself. Do I go to some of these clinics and aggressively get off of these things? Where do I begin? And one of the things that I just feel is such a crime against humanity is that So many people are put on these medications for the long term, even though we do have questions and concerns about long term use from some of those medications that I pointed to, and then a missing of educated professionals to help guide of what now.

So with the what now, what do you see when people come your way, even just on the benzo and Z drug kind of category? What are some of the things that people are dealing with? Exactly what you said. Primarily, it's that they've been on them well past the recommended allotment of time, which is not really their fault because most doctors know it's a four week max.

At this point, it is. It used to be two week years ago, but now it's four. Um, and that's kind of ignored, you know, and so it's not really brought up. So I would say 99 percent of patients are like, I know it was never told this was a short term medication. And even though actually there's a prospectus done in five different countries in Europe in 2023, just last year, it was Italy, Spain, UK, and Germany and France.

‍

And they were looking at the, um, first line treatment for chronic insomnia. Um, and no chronic insomnia means Three months at least, you know, got to have that. And, um, they found that even though the first recommended treatment was CBT therapy with, um, a sleep focus that, that overwhelmingly it Benzos were the first thing used.

‍

So it's, uh, it's more, I mean, there's a lot of reasons for that, but honestly it's, it's something that I think a lot of people don't even want. Like people want to sleep, but they don't want to sign up for a lifelong addiction or a long term one. So that's the first thing I see is people with a lot of, um.

‍

hurt, anger, you know, trying to reconcile what happened and how they got to where they are, and then how they're going to clean up that, that kind of mess. Because more often than not, it's a situation like, I actually, this is true. I had a patient tell me, like she's brand new, and she said, you know, I, I got put on the Spenzo by, um, my psychiatrist.

And so I went back, He didn't know how to get me off, so he suggested I ask my PCP. So, she went to her PCP, PCP said, I didn't put you on the drug. I don't know. And I just thought, that's the most insane thing, like, how do you put a part in a car, and then someone goes, it's not working, take it out, and they go, oh, I can't.

‍

It's crazy. It is so crazy and to your point, thank you about the used to be two weeks and now is at four weeks for some of that recommendation of the length of time of taking these things. I believe there's now the black box warning, if that's accurate, right, on benzos and ddrugs. Is that correct? Kind of.

So it's been proposed and it's in the FDA articles. It's not necessarily out out yet.  Hopefully soon.  Hopefully soon. Okay, got it. And then for anyone that might have it that this is a situation or this is a conversation around addiction, one of the things that we see is an aim to help get out the message that many of these people that we're discussing are taking these things as prescribed, correct?

Yes. So with that, they're taking out prescribed exactly taking the thing that their doctors gave them and now we're getting into this bucket of that long term epidemic and for anyone that wants additional information on this, we did two podcasts, one with Dr. Benzo Information Coalition, which I know you and I were chatting about beforehand, nonprofit, is designed to support and gather and share more information on this topic.

And we also had Dr. Anna Lemke, who wrote Dopamine Nation on the podcast, to additionally share about what she's calling, you know, the silent epidemic of so many people struggling with this. issue. So now people are coming to you and they're whatever part of the journey. Maybe it's been years, maybe it's been months, whatever, but they want to get off now.

What do they do? I know that's a huge topic and I am sure it's obviously bio individual and lots of considerations, but just kind of a generalized past. Yeah. So the scariest thing is to decide, do I really want to get off this? And what will I, who will I be without it? You know? And one of the biggest misconceptions that's perpetuated by a lot of providers is that when you start to take away the medication, that's what will reveal your mental illness.

The cloak will come off and you will see what's underneath. Um, but there's actually zero research that shows that you can use withdrawal as a way to diagnose mental illness.  And it's it to me, it'd be like if somebody were experiencing a hangover from alcohol, that shouldn't be justification to start drinking again if you feel awful after you stop drinking.

So it doesn't really make any sense to me, especially considering that.  medications are infinitely more addictive than other substances out there.  So it can be a very scary, scary thing. And there's going to be an identity shift, you know, and it can be a very transformative thing. And most people will tell like, Hey, this is the hardest thing I've done and all that.

But the goal is to get back to who you really are, but not necessarily in a backwards way. It's to find who you truly are. But on the other side, you know, because obviously who you were before maybe had anxiety and depression and panic and sleep problems. No, I don't want that. I don't want that again. But we do want to get to that, you know, that inner child, that pure person down there.

That's like, I'm ready to experience the best part of myself. And so I don't believe anyone for a second is medication deficient. You know, I don't think that's true. So. Um, once we get to a place where people feel they're, you know, like, I've got the courage, I'm ready to do this, and it can be really great to have a therapist on board too, just to manage those feelings as they come up, um, then it's okay, let's get started, and everyone's got a different approach to this, there's different strategies for tapering, like blind tapering, and dry tapering, and liquid tapering, all those things, um, Those should be discussed pros and cons with your provider.

Um, ideally you want to work with someone who knows, you know, what they're doing with this kind of thing. And there's a few people out there. Um, and then you want to go at your pace. So there's a lot of recommendations to go as slow as possible and to dry taper and do these microscopic 1 percent things.

And, um, that's not always the best. You know, you could be tapering for 7, 10 years that way. And it could be a very difficult 7, 10 years. And I, I think that's a, Maybe overkill for a lot of people. Um, but then too fast is obviously no good either because then we're going to basically cause, you know, sort of a cold turkey like situation, you know, with interdose withdrawal and all that.

So, um, finding the right pace can depend on a lot of things like comorbid conditions, um, the sensitivity. Some people get hypersensitive all of a sudden to any medication once they're starting to taper. So there's, uh, it's a very multifactorial process.  But yeah, I guess in short, um, if you get some support, um, tell at least one person so you can get that support, the person's going to be on your side for this thing.

Um, I would also suggest, uh, journaling can be really helpful to get it out, but also to kind of see what's really getting better and what's not, because sense of time can get very distorted during the experience. Um, and then also believing you can do it is a huge part of the whole process. So Knowing that there's an end in sight and that it can really get better does make a huge difference in the ability to process the whole thing.

‍

Oh, I'm so glad you said that because I was sharing with you before we hit record that one of the things I dealt with, and now this was on a more of a short term kind of account and personal account. But when I went through my breakdown with my sleep and was traveling internationally, so got a whole bevy of different types of benzos and Z drugs.

‍

And during that process, I made the mistake of going on. Maybe some, some of it was helpful, but some of it was a little concerning. Some of these benzo forums and you can often see some concerning information around, well, get comfy because I've been on these things for decades and decades and, you know, it's going to be scary to hear.

‍

And it's, I think it's so important to have exactly what you shared to finding some of those, having a light at the end of the tunnel and knowing that there are examples of people Getting through this kind of challenging, tough time, kind of very challenging, tough time for many people and on the other side of that, still having thriving, flourishing lives and all that's available.

‍

So thank you for starting there because we don't always hear that. Yeah, it's and I mean, like what you said to the, the forums are bringing a very real need into the picture, which is the validation that most doctors are unable or unwilling to give patients. So you need that you need to be told you're not crazy.

‍

This is withdrawal. People have been through this like that's all very important part of healing and knowing it's possible. Um, The thing that's tough about it is that it's a lot of doom and gloom. It's a lot of fear porn. It's just really intense stuff. And then it's a lot of, you know, frankly, blind leading the blind.

‍

You know, like, hey, I didn't do well with this treatment, so no one else should do it. Everyone be wary. And then before we know it, people's world gets very small. Yeah. They told me I can't have sex. They told me I can't have Indian food. They told me I can't, you know, do this and have to sleep on my left side and I can't have supplements and it just becomes like this terrifying place to be in.

‍

And when you start to see your world as, um, a place where treatment doesn't exist, then how do you maintain the hope to get better? It's impossible. So I kind of tell people to be very careful with that stuff just because of those reasons. Absolutely. Okay. And of the information out there, sometimes it can be a lot of question marks.

‍

And so certain things do get thrown around, for instance, the Ashton Manual. Is that something that you would advocate people kind of take a look at, have as a somewhat of a background guidance as they're finding that practitioner that actually can speak this language? Because that's one of the things I hear from so many people is that, you know, They just don't know where to go or what to do.

‍

So is that one resource that you would recommend? Or do we have concerns about that? I do. Oh man, Heather Ashton was a gem. And like she was truly amazing because she really said, Hey, everyone needs to slow down and give these people time. And that was such a big thing because we were no longer on the doctor's schedule, like get the baby out in this much time, get the drug out in this much time, like, no, like give people time.

‍

That was so valid. Um, and validating because benzos are mostly prescribed to women. So it's a huge thing. They actually, the most common prescribed group for benzos is women over 65. Um, so  she was really, um, a huge changing force in history. Uh, now important to keep in mind, this was written 30 years ago.

‍

What's changed since then? Um, Her main takeaway that I think is very valid currently is  switching to a longer acting benzo can be helpful. Always no, but for a lot of people it is. Um, the other thing is she's like supplements bad, don't do them. I disagree with that wholeheartedly and I don't find that to be true.

‍

Um, but at that time, you know, there  Okay, that's, those are really good points. Okay, so that could be, we're grateful for that as a resource and knowing that was written quite some time ago, some of the things might come into question. And so, Even on the topic of the supplement aspect, are there, I know this is another generalization, but is there a common stack of things that you tend to recommend for people, or is that a tricky thing to share?

‍

It's very tricky, but I would say, and the reason being is that people do develop sort of sensitivities there. I see a lot of people that had different mutations like MTHFR seem to have slightly, not always, but maybe a higher difficulty tapering and that's going to alter how you utilize B vitamins. So,  you know, it's hard because one supplement for someone else may be amazing and for somebody else, it would just be terrible.

‍

So I tend not to make recommendations because I'm so afraid someone will try it and then it'll be bad and then they won't get to experience the benefit of it. Um,  And a lot of someone's don't play the same in tapering. So, you know, for some people, um, there might be like trying to be an example, but glycine can be very calming for the average person not tapering.

‍

When you are tapering, if you don't pair that correctly with other supplements, it could be stimulating. So you have to sort of treat it a little bit differently. It's very nuanced. And especially because a lot of people's comorbid conditions get exacerbated during a taper. Like I see it all the time, post concussive syndrome.

‍

Boom, it's like the concussion just woke back up again. Um, and then they get those classic things like, My brain fog is back and I get this weird sleep anxiety I never had before. Except for when I have a concussion! Like, all that happens. So you kind of have to manage that. And if you're treating that, you don't want to treat it in a way that makes the taper worse.

‍

And then you don't want treat the taper situation that exacerbates. So it's, um, I'd say it's incredibly complex. Um, so my short answer is I don't really have a great answer. I understand. Yeah. Well, I appreciate that because I think it speaks to how multifaceted and delicate we want to kind of approach some of these topics and thoughtfully.

‍

So, so I really appreciate that. Now, as far as some of the symptoms that people might experience  might see when people are tapering? Are there kind of common things that tend to come up that maybe other doctors might write off or dismiss or not acknowledge? Are there certain things that are just you see happening a lot?

‍

For benzos,  I would say the common ones are some anxiety, insomnia. Um, I'd say the other common ones that are less known would be Pounding heart rate or pounding and racing heart. I mean,  uh, blurry vision is very common, really heavy legs, overall body weakness, GI dysfunction. And I say that broadly because it's everything from, you know, burping a ton and gas and bloating and then irritability and alternating constipation, diarrhea.

‍

Another very common one is, um, vibratory sensations down the spine or getting songs, stuck in your head to like another level, you know, like where people are like, it's, I normally wouldn't bring this up. It's not like, it's just, I can't get out of my head, but it's like, I literally just play it and it's like, I can't stop playing it.

‍

Um, so that one's very common too. Yeah. And I'm sure, um, In alignment with that anxiety and insomnia and all those things that like ruminating thoughts spiraling in alignment with the song Stuck in Head and just that sense of kind of just mental overdrive, all of those things being exhibited.  If you've tuned into the show or followed any of our content here at Sleep is a Skill, you may have heard that Everyone that we work with, where's the or ring.

‍

And as a result, we have amassed a very large database of or ring users and get to see what really moves the needle for people when it comes to their sleep measurably. Now, because we have so much data around sleep optimization, many ask what they can do to improve their sleep quality. And for years, my answer has been that one of the few things I've seen makes such an obvious difference.

‍

overnight difference is the use of a quality cooling mattress topper. Not just any ordinary topper that claims to be cooling with like gels or what have you, but an actual cooling topper that uses water and can be dynamically adjusted to suit your unique needs and preferences. Now, this is why I am so excited to announce that 8 Sleep is now an official sponsor of the podcast.

‍

I have tested various cooling mattress toppers and fan systems over the years, and none of them have come close to the innovative and customizable, seamless nature of the eight sleep system. Not only does it have an autopilot feature to intelligently adjust the temperature of the topper to work in alignment with your body's needs, but it also has additional features that truly set it apart.

‍

So with eight sleep, you can enjoy advanced sleep tracking, allowing you to monitor key metrics like heart rate, heart rate variability, and sleep stages, all integrated seamlessly into the app. It also has a dual zone temperature control, which means that you and your partner can each set your own ideal sleep temperature.

‍

Plus, the Gentle Rise wake up technology uses temperature and vibration to wake you up gently and naturally, avoiding the jarring sound of an alarm. But it doesn't stop there. There's more, more, more. So the system even includes a smart alarm feature that wakes you up during your lightest sleep phase. I know a lot of people have asked me about this and this is included in here within a customizable time window, ensuring you wake up feeling refreshed and ready to start your day.

‍

And for those of you who struggle with snoring, eight sleep has an anti snore feature that adjusts your sleep environment in real time to help reduce snoring and improve overall sleep quality. So this is truly a game changer for anyone serious about optimizing their sleep. So if you're ready to take your sleep to the next level, Head on over to eight sleep and use the code sleep as a skill.

‍

All one word at checkout for a discount.  Today, I want to talk to you about something that often flies under the radar, but is absolutely crucial for great sleep minerals. Now you've heard me talk about circadian rhythms, light exposure, temperature control, and more, but let's dive into the foundational elements that fuel our body's ability to sleep deeply and restoratively specifically minerals.

‍

Our modern lifestyle with its processed foods and environmental stressors. can leave us depleted of essential minerals. This depletion can mess with our sleep quality, leading to issues like restless legs, poor sleep initiation, and waking up in the middle of the night. Enter beam minerals. Beam minerals are designed to replenish your body's essential mineral levels.

‍

Providing the building blocks your body needs for optimal health. And this includes better sleep. What I love about beam is that they use a hundred percent bioavailable liquid minerals, which means your body can actually absorb and utilize them instantly without any fillers or additives. Magnesium, for example, is known as nature's relaxant, helping to calm the nervous system, support muscle relaxation.

‍

And some argue by extension can promote deep restful sleep. Beam's magnesium is sourced in a way that ensures maximum absorption and effectiveness, making it a key part of my sleep routine, but beam doesn't stop there. They've created a comprehensive blend that includes other vital minerals like potassium, calcium, and trace minerals that work synergistically to support your overall health.

‍

And of course your sleep. The result, you wake up feeling more refreshed, more balanced and ready to take on the day. So if you've been struggling with sleep and feel like you've tried everything, it might be time to look at what's happening on a cellular level. Beam minerals can help fill in those gaps and give your body the support it needs for truly restorative sleep.

‍

So head on over to beam minerals spelled B E M. AM today and use the code sleep as a skill all one word at checkout to get a special discount on your order. Your body and your sleep will thank you.  Now for someone listening and they're saying, Oh my gosh, she's speaking my language. She understands what's going on, validating what I'm finding or my experience.

‍

How might someone work with someone like yourself to really thoughtfully approach this process?  So, um, there's definitely a few people out there that specialize and there's different, uh, there's a different person for everyone. So I would say, you know, if you want, if you're kind of  more physically, I guess, in the sense of, I just want to get going and I just really want to heal my body and, you know, support the taper and work on my deficiency states, all that, like supplements, I, that's my bread and butter for sure.

‍

Other people may be like, you know what? I'm very scared of supplements. I'm very sensitive to everything.  I want to do something a little bit more mindful focus. And then that's where maybe you might work with somebody that specializes more in breathing processes. And that sounds really simple, like just breathe.

‍

But honestly, there's people highly skilled and the breathing practices that are phenomenal. Um, so that can be a really great fit for somebody else or somebody who's, you know, Like, you know, I like the energy aspect of things. I'm very interested in that. Then maybe finding a homeopathic doctor can be really helpful.

‍

So it does kind of like depend on what kind of calls to you won't feel as good. Like for me, I was on benzos for 10 years and I'd always love supplements. I remember there was a guy, uh, his name is Joe something. I forget now, but he created, it was a long time ago. He had a blog called self hacked. It's still up.

‍

It's so good. Um, But he would just take mega doses of every supplement and then write down like what happened because he really wanted to feel the full extent, the benefits, side effects, everything very experimental. And I've been very much that way too. I was like, I just want, I just want to know. I just want to know.

‍

Like, I didn't mind taking a supplement and having a bad experience because I just want to know. Um, so for me, when it came to my taper, I was like, I want the injections. I want the IVs. I want the, the body medicine. I want a therapist. I want.  Supplements and herbs and I wanted all of it because to me, that's just what resonated.

‍

So it is important to kind of think about what's going to make sense for you and go at the pace you want to go and work within the therapies that you feel comfortable. And it's normal to be a little scared. So I'm going to be like, I don't know. I've never tried that before. That's fine. You know, this demands courage.

‍

Like this will be probably the scariest thing you do ever, maybe. So you do have to kind of tell yourself, like, I'm going to have to sit with the fear a little bit and do it anyway. So true, absolutely. And I love that you mentioned self hacked, um, Joe Cohen, great kind of resources from to his, as he, as he called it, the self hacking approach.

‍

And now it's thrown into this whole huge company, the whole thing. So I love that. Okay. And I appreciate that you're pointing to that there can be many paths to self hacking. tackling it. So maybe it's multifaceted. Maybe it's someone like yourself with supplements, maybe it's the breath work and all the things.

‍

So that's one thing I do think can be maybe a potential blessing out of some of these things is that when you're in a state like this, you might be willing to do some things that maybe you wouldn't have done if you were more comfortable. And I mean, some of the things that I did during the time when I was trying to restore my sleep were just, you know, I probably wouldn't have done if I was sleeping great.

‍

Acupuncture, hypnosis.  I mean the nine million things, but then you might be able to pluck some of these things and then use them in the rest of your life. Really cool. So, Before we shift over to a bit about how you're managing your own sleep and having come from, I appreciate your, you know, openness and transparency about sharing your own journey, and I think that's so helpful because it just, it further underscores that you understand what goes on with some of these processes of getting off of these medications after having depended on them for so many years.

‍

So before we shift, um, to what's going on for you now, Is there anything you want to make sure that you share or that we didn't touch on in this huge, big topic?  You know, I, I think I want to hit back a little bit on what I was saying earlier about women being the  primary group, you know, and I do, I don't want to exclude, obviously it's everyone.

‍

I see men, I see women, I see children, and And you know, all that kind of stuff, but I do want to highlight it because  when we think about what can happen with benzos, um, so most people see, get a benzo because they're seeing their doctor for their primary complaint of insomnia, secondary to a chronic health issue.

‍

So of course we need to sleep, we want to heal and all that kind of stuff. The issue is that, um, most women age 65 have already gone through menopause or are going through menopause, so they're at risk of hip fracture.  Taking a benzo. Puts you more at risk of hip fracture by 50%. So, it's a really important thing where I think that it's, you know, we need to make sure that everyone in our society, but especially women, know like what else we can do besides going on a benzo or to get off it to make sure that we are staying healthy well into old age.

‍

Like for me right now, um, I was recently diagnosed with obstructive sleep apnea. Mm. And  I'm not even that surprised because I've been for 10 years and Ben doesn't create your risk of obstructive sleep apnea. Um, also taking, I'm just like stat happy right now, but,  um, taking a Benzo while you're, while you have obstructive sleep apnea increases your risk of respiratory depression.

‍

So. You know, and I'm not saying all this, like they're so scary, you're taking, but they are, they are scary. And I think that this needs to be said because a lot of people hear all the time, I wasn't told, I wasn't told. So I want people to know, especially women who are constantly dismissed in medicine, you know, and the research isn't there for women in medicine.

‍

So it's something that's near and dear to my heart that we understand like, Hey, This is a problem. So if you are dealing with this, like you deserve more, like, and that's true for everybody, men or women, adult, child, whatever, like you deserve something better for your sleep or for anxiety or whatever it is.

‍

Abenza will work probably better than most things, especially in the short term, but.  So well said and I appreciate the stat happy aspect because I think we need this to really understand the scope of what we're talking about. Kind of this group of people that are disproportionately dealing with struggles in this aspect.

‍

They're finding themselves on these medications. They're maybe, and often not aware of, some of the other fallouts that you're pointing to around certain things, for example, like sleep apnea, which can be life altering. And I'm, I'm so glad that you've discovered that for yourself. I'm sorry that you're dealing with that.

‍

But also with the fact that you discovered it, I mean, so many people just don't even realize. So there's so many kind of tentacles to this topic. And I appreciate you kind of, Opening up this Pandora's box, but then also guiding us with some things that we can actually do and that there is a pathway for action.

‍

We see success stories galore. And I think that's just really reassuring for the listener. And so whether it's. Someone if they're listening now and looking to explore getting off of this or they know someone else that could benefit from this It's just really we want to get more resources out there so having said that then shifting gears a little bit to how after your whole cast of where you've been with benzos and sleep and all the things.

‍

I'm really excited to hear how you're managing your own sleep now. So the first question we ask everyone is what does your nightly sleep routine look like at the moment? Oh, okay. So I stopped looking at my phone by,  okay, this is real. It's so true. Um, I stopped looking at my phone at 10. Um, I I go to bed before midnight  and um, I put magnesium cream on my feet.

‍

I love it so much. Um, I do that. Um, I take my nightly supplements, which changes. I test myself with bio resonance type of bio energy testing. And so I'm, I'm constantly changing things. So, um, I'll take my nightly supplements and then, um,  I usually eat within two hours of going to bed. Otherwise I am prone to knock.

‍

internal hypoglycemia. So I watched that.  And then, um, I hop into bed and then I usually give boyfriend a hug and then he's always asleep. Doesn't even wake up for it.  And then my room is basically pitch black. And then, um, I've got my humidifier going and a fan on, but not like a loud one. It's really quiet.

‍

Um, and then I. Yeah, go to sleep.  Amazing. Okay, fantastic. Well, and the going to sleep part after, you know, years of benzo use and periods of insomnia for many people, that alone is very important that it's, you've got that set up and then it's working. So that's amazing. Okay. And then we also ask what does your morning sleep routine look like?

‍

And with the thinking that how you start your day can impact your sleep. Well, I'm dealing with stupid daylight savings time right now, so that's quite annoying, but I'm getting through it, and typically what I do is, um, I wake up, I have bird chirps on my alarm, so it's nothing too aggressive, and then, um, I walk to my window, I open the blinds, and I stand there with my eyes closed for about a minute, just to get light on me, Till I can get up.

‍

Then I have a full glass of water within the first 30 minutes of waking. And then, um, really trying to do my morning walks versus my evening walks. So I try to do at least 15 minutes outside. Um, you know, green time over screen time. Yes. Love it. Quotable.  So that's perfect. And then what might we see in your environment?

‍

So on your nightstand or around you, ambiance, any call outs there? I have a lamp, but it's like super, super, super orangey yellow. So, and it's like the lowest watt bulb possible. So it's, it's very atmospheric in there. Um, I have bamboo sheets cause it's like, I have to have them be as soft as fricking possible.

‍

And then I'm like, this is heaven. Um, I just switched my mattress. I had a purple and I noticed I needed, I needed an adjustment like every week on my neck. Cause like I admit the purple just wasn't supportive enough for me, even though it was comfortable. So we just swapped out the mattress and, um,  let's see, I have, um, I have a bag of sleep herbs and sleep stones.

‍

Uh, next to my  nightstand and I have a dream catcher above my head. I like hitting all the bases, you know, like I'll just like every area I'm like, whatever. So yeah, I love it. Amazing. That's perfect. Are there any brand of bamboo sheets that you like, or just kind of like, as long as it's a soft and I'll have to look it up and let you know because I can't remember the brand, but I did.

‍

Yeah, they were so, they were stupid expensive, but honestly, like, I just, I love them. And it's like, you know, I love them because I've had them for like a year. I'm still talking about them. Like, yeah, great. And then you said you switched from purple. What was the new mattress that, and you're liking it? Oh, I think it's a Serta.

‍

Nothing, you know, it's nothing exciting or whatever. So you're not touching your, your neck or anything every so often. Okay, now it's great. Like it's, yeah. And also it's a king mattress because boyfriend is like, he's more of, um, You know, like, uh, he has like a bigger, wider build, so, and I'm tall and he's tall.

‍

So like we're, and we're both German. So like, we're huge people and like a queen bed, we can't do it. And like, I'm very sensitive to where I'm like, if I hear even a hint of like a snore, I'm like, I'm up, you know? So for us, we need the little bit of space. So that's a little less intense with a slight shifts in our bodies.

‍

And that's been a huge help. So good. Amazing. Okay, great. And then, speaking of huge shifts, our last question is, so far to date, what would you say has made the biggest change for your, the management of your sleep? Or maybe said another way, maybe biggest aha moment in managing your sleep? It was probably more of a cognitive approach.

‍

So, I took the clocks out of my room to, because I knew when I woke up, I'd see it. It'd be like, oh, I only, if I go to sleep now, I'll only get four hours. Like the pressure was too much, so like I don't have socks in my room. Um, and then I would tell myself like, Hey, if I don't sleep, it's fine. You know? And, and if I close my eyes and rest, I'm still getting into slower brainwave.

‍

It's still restorative. Like it's still good. And  so I would kind of just pep talk myself instead of being like, I have to get to sleep. And if I took away that pressure, you know, it just made it so much easier to sleep. You know? So that for me was a huge thing. I still practice that. Oh, that's so important.

‍

‍

I think that has been something that has been very calming to the nervous system for so many people that we work with is just that exact reminder that you're still getting some benefits by relaxing, you know, maybe closing your eyes, resting in a dim environment, all the things, and that you can just help remove some of that pressure, which can be really problematic, that kind of performance anxiety with sleep.

‍

So love that. Yeah, it's the same with everything. Like if you had pressure to yourself during sleep or sex, good luck. I would say good luck.  Exactly. Oh my goodness. So good. Okay. And so for anyone listening, I'm sure then, especially since sadly we just don't, I feel like we don't have enough voices that are sharing the information you're sharing and can help kind of support people, in this very challenging time in their lives, as we've seen.

‍

Discuss. So how can people follow you, work with you, be a part of the things that you're putting out there, read your things that you're sharing, all the things. What can they do? All the things. So I'm mostly active on Instagram.  I can get slow at times, but I'm usually on there and answering questions and Q and A's and all.

‍

You know how it goes. Um, but, um, Instagram. So that's Dr. Julia Britz. And then my website also drjuliabritz. com and on my website you can apply and I do mostly telemed and so because of that I have a wonderful wonderful assistant named Debbie and like she's a gem and so um she does we all do it via email you know for the most part just because frankly like we tried doing like a phone thing it just was awesome.

‍

I can't do it. So everything's done via email at your fingertips, but it helps us get back to people way faster than me trying to call people. You know what I'm saying? Like, so we've just found it's been amazing and much more doable for everybody if we just have everything be kind of more digital. So it's been great.

‍

And so people, if they want to work with me, um, you can go to my website. Um,  And then you can apply for a discovery call there and we can make sure we're a good fit. Um, and if we're not, I will let you know, and I will try to make referrals to who I think might be more helpful based on what we've discussed and what it sounds like you might need.

‍

‍

Um, so I, I work with maybe 30 percent of people I talk to, and that's because I have to make sure a, I think that's going to be success. And I think it's going to be doable and safe. Um, people I don't always work with are a, I just, if I think that they're going to be better fit with somebody else. Or maybe it's just not the right time and they don't feel it's a hell yes, you know, so we have to just make sure it's good for everybody.

‍

And then if it is, then it's very rewarding for, you know, both of us cause the team, team effort.  Oh, I love that. And the discretion and thoughtfulness. Find that solid fit and so then once the fit is made it can go in with gusto. So fantastic. And I love the digital kind of approach. I feel like that is just so important to find the way that works for you and everyone not to kind of get max value.

‍

Incredible. Well, I so appreciate you taking the time. I know you're juggling all the things and growing and I definitely suggest for everyone to certainly begin with the following you on Instagram. You got great information out there and then of course taking those next steps to work with you if it is that good fit and we'll put all that information in the show notes as well.

‍

It truly is one of my missions on the planet. planet to support people so that they don't find themselves in these unhappy paths of now being dependent and without what feels like a path for action. So thank you for helping to illuminate that path for people. Oh, thank you. That's so nice. So, so, so important.

‍

And I was sharing before we hit record that I really feel like I Dodged a bullet and could have very easily gone down this path of long term use of these things. And over time, the tolerance grows and your dosage goes up and the effectiveness is in question. And what kind of sleep are you getting? So many concerning realities there.

‍

So this is really important. Yeah, I mean, well said. That's perfect. And there's just there's so many options. There's so many things to do. And I also see a lot of people that are not on meds, but just don't want to go on meds. Like, I don't want that to be my choice. And there is a third choice. Like, yeah, therapy is great.

‍

It's not always doable. It's not always affordable. It's not always accessible. Then meds are an option. I think they're a terrible one, but they exist. You know, there's a third option, like treat the whole person, like figure out what's going on, run some labs, do some digging. Like, let's not throw pills at it yet.

‍

Yeah.  I'm not saying we can never do that, but there's a third option. Oh, so good.  The third option. Well, on that note, thank you so much for taking the time. Can't wait to get this episode out to the masses. Thanks Molly.  Thank you.  You've been listening to the Sleep as a Skill podcast, the top podcast for people who want to take their sleep Sleep skills to the next level.

‍

Every Monday I send out the Sleep Obsessions newsletter, which aims to be one of the most obsessive newsletters on the planet. Fun fact, I've never missed a Monday for over five years and counting, and it contains everything that you need to know in the fascinating world of sleep. Head on over to Sleep as a skill.com/newsletter to sign up.