This week's topic is sleeping. It's one of the most common questions I get from both core balance training students and non-students alike. So now we can just go deep into this topic and get all my best tips out. And also, I can answer any questions that come up along the way. So thank you for being here and welcome. And we'll get right into the topic. The kind of questions I normally get are things like, you know, it often leads with something like, I usually wake up in the morning and that's when my back pain is the worst. Uh, I think it might be my mattress. Do you have any tips? Or what's the best way to sleep? And so we're going to get into all of that. And I'll give my best advice at the very end. But first we Before we do that, we got to get into each different type of sleeping position. So back sleeping, side sleeping because everybody has their different preferences. Sleeping is a very personal activity. And so I have to be careful not to mess with anyone's quality of sleep if they are a side sleeper. If you are a side sleeper primarily, and I say, well, sleeping on your back is the best way to sleep. And then you try that and you can't sleep and you lose sleep over a period of time. That's not better for your overall health. And so we do need to find a balance and take into account that everyone is different. And so I'm going to give my best tips for each sleeping position. And also sleeping when you're in a middle of a flare up or a setback. And the best tip for that situation. And then I will finish with the best overall thing that you can do. First of all, I'm going to talk about back sleeping. Sleeping on your back. And the main thing that I want to emphasize with this position is it's very natural. It seems like if you were to go back into human history, you know, early humans, before we had soft mattresses, uh, this was probably the way that we slept more often than any other position. And I like to model my beliefs and philosophies after the way that humans, uh, were for many thousands of years. Um, that's the way that our bodies evolved to interact with the Earth and with gravity. And so back sleeping may be number one, but it's only number one. If that's the way that you can get the best quality sleep. If you have the luxury of being able to choose the position that you sleep in and you're like, I can sleep no matter what position I'm in, then I would say back sleeping is probably ideal, and the only situation where it's not going to be great for your body, well, there's two situations. So one is if you have a soft mattress, uh, that would allow the sagging of the middle of your torso. And that's not going to be very good support for your spine. So back sleeping is best on a firm mattress or on the floor or on a on a thin sleeping pad, like if you're camping. Um, and the lowest I would go is medium firm in the different grades of mattresses. So that is, uh, that's important. I think that for a lot of people that wake up in pain, it may be related to having too soft of a mattress, so consider if you can and often do sleep on your back. Getting a more firm mattress medium firm to firm is ideal. And, uh, if if you're not a back sleeper, uh, then it's as I'll mention next. It's it's actually okay to have a little bit of a softer mattress. So let's get into side sleeping. Now, the reason it's okay to have a more soft mattress for side sleeping is because have your shoulders dig into the mattress, and having a firm mattress when you're sleeping on your shoulders can actually be very hard on the shoulders. One of the things that I've seen a lot in my career is rotator cuff tears in the shoulder and other versions of just chronic shoulder tear tearing happening in the labrum and and certain really tiny muscles in the rotator cuff. And oftentimes it's related to people sleeping on their side for forty, fifty, sixty years. By the time they get into their sixties and 70s, that has gradually impacted their shoulders. So if you do sleep on your side, it's nice to have a little bit more of a softer mattress, potentially medium firm to medium, and if you sleep on both, you switch back and forth between side and back. Then medium firm is probably the ideal firmness of mattress to have. One major note I'd like to make about side sleeping is how curled up you are in the fetal position, because side sleeping is, you know, a position where we bring our knees up a little bit and you're in the fetal position. And in the core balance training program, if you are aware of it, is all about bringing your body back into balance by reversing the predictable pattern of muscle imbalances. That is the root cause of the vast majority of chronic lower back pain, of chronic cases of back pain or muscle imbalances. And if you don't know anything about what I'm talking about, muscle imbalances, then there is a master class you can find in the description down below where there's a link to watch that master class. It's all about muscle imbalances and how to reverse them and very informative. So side sleeping in a very curled up fetal position is going to contribute to this predictable pattern that is underlying the vast majority of chronic back pain cases. And so you want to be careful about how curled up you are. And maybe we want to consider opening up your posture a little bit. So maybe your knees aren't all the way up into your chest, but in a more open position when you're side sleeping. And that does bring me back to my other point I mentioned. There's another scenario where back sleeping may not be ideal. I mentioned the soft mattress. The other thing is, if your hip flexors are really tight and it's pulling on your back, you can often feel the tightness in your back like it's being yanked on. If you're sleeping on your back and your legs are straight, so people often will want to put pillows under their knees to take the pressure off their spine. So tight hip flexors are going to be a little bit stressful on the spine. If you're sleeping on your back. We're going to talk more about that later under numbers four and five. So number three is prone sleeping that's on your belly. And actually there is a belief out there that it's not good for your back. I happen to think that it's not bad for your back. If the mattress is firm enough medium firm to firm, same as back sleeping. Sleeping on your belly is actually can be can feel quite good. And I judge. I make my judgments about back pain and getting out of the back pain cycle, largely based on how things feel and feeling your body and listening to your body. And if you've heard me speak any number of times, that's one of the themes I always come back to, is how important it is to listen to your body. So in my experience and conversations with students and patients, prone sleeping can feel quite decent, especially if you put a pillow under your belly, put your pillow under your low abdomen can feel very relieving in the prone position. The only thing about prone sleeping. And this is why there's pros and cons to every sleeping position. Is your neck. You know you're laying face down. If you want to be able to breathe, you're going to have to turn your head to one side or the other. And so that is over a period of seven hours is going to potentially be a little hard on the neck. Maybe you can change positions and only be in that position for an hour and a half, you know, three hours, a full cycle, whatever. That could potentially be fine. But over a period of a full night, over a period of weeks and months, it may have an impact on the neck. So you just want to be careful, maybe switch sides. If you're always sleeping prone, switch the sides that you turn your head and then the side that you're turned to. You want the arm on that side to go up. And that's because it kind of opens up the shoulder a little bit and takes some pressure off the neck. So the arm and the knee on the side that you're turned to can come up, lift the knee as well. And that is a little easier on the body. And then you can switch sides and do the same. So that's prone. We'll talk more about the pillow under the lower abdomen in a minute. And then the other thing about prone is no pillow. Okay. Yeah. No pillow because you don't need a pillow for prone sleeping. And people think, oh no, I'm sleeping. I need a pillow or use a pillow. Pillow goes with sleeping. It doesn't always have to. And you can even get away with sleeping on your back with no pillow as well. And I can attest to that because when my body is in really good balance and I'm feeling really good, I'll go no pillow on my back as well, because that's the body being in balance and it's a neutral position for the neck. So it definitely recommend no pillow for prone sleeping, because that just puts your neck in a backward bent position and that's unnecessary. And side sleeping. You're definitely going to want a pillow because you're give space for your shoulder. So those are the three positions. If there's another position I don't know about, please let me know. So next point is number four. We're talking about sleeping with a flare up. So your back is feeling really flared up or bad. Or you did some lifting and you moved some heavy boxes, or you had a long car drive and you're just feeling really tight and bad and no good. That's this situation. So my best recommendation is you're going to need to be in more close to the fetal position. This is a position of safety. This is a position of recovery. You can think of the fetal position as protection for the body. And so we don't want to use this when we're trying to get into feeling into, you know, we're trying to progress into growth mode for the body. The body is either in growth mode or protection mode. It can't be in both at the same time. So we generally want to be in growth mode and get stronger and healthier. But if we're in a position where we need to just be safe and protect ourselves for a while, we're in a flare up, then the fetal position is protection mode, and that's what I recommend. So sleeping on your back with a whole stack of pillows under your knees to elevate your legs really high. You know, people say put a pillow under your knees. Well, that's not enough for what I'm talking about. I'm talking about really elevating the knees. You can pile up your pillows on the bed, and you can even get a bolster, which they, you know, you would see in a physical therapy clinic and even put pillows on top of that and really just elevate. And that takes the pressure off your spine. That takes the hip flexors, which tighten up when we are in a flare up. They are protective muscles, but it doesn't benefit us when we are trying to stretch out and open up in a sleeping position. So when they're tight, we want to take the pressure off the spine. I'm referring to hip flexors a few times now, so when you lift your leg up that's the hip flexors going to work. They pull the leg up like marching. They do that marching motion or walking and what their other attachment is the spine. And so they're yanking on the spine to get leverage to pull the hip up. If your spine is not stable, stabilized and supported by your muscles around it, that's yanking on the spine doing damage. And if you are trying to sleep and these hip flexors are really tight. They're going to be pulling that spine upward into an anterior pelvic tilt into a lumbar lordosis. And it's not a really comfortable sleeping position for you or for your spine throughout the night. So by elevating your legs you're bringing this into a shortened position, putting the hip flexors on slack. And it just takes the tension off your spine, allows it to rest and recover a little more. And we just want to do that for short periods of time. Like I said, protection or recovery because we don't want to encourage the shortening of the hip flexors over time because that's putting us into that cycle. We don't want to cater to short hip flexors. We want to eventually lengthen these guys. And that's what we do in the core balance training program. And we largely are focused on bringing these muscles back into balance with the rest of the body. So this also relates to the side sleeping. Why I was saying not to sleep too much in a fetal position. Because we don't want to encourage these muscles to live in a shortened position. So we want to open up a little bit and encourage them to be in a lengthened position, except when you're in a flare up. And so that is another option for you is to sleep on your side in a flare up. If you kind of just curl up a little more. Another thing I didn't mention earlier is putting a pillow between the knees. Definitely recommend that a pillow or two between the knees to take tension off your hips, your hip joints and your. Also, your Si joints can benefit from a pillow or two or a folded pillow between your knees. Lots of space between your knees. Okay, so that's, uh, one two three, four. And then number five, the best thing you can do for sleeping comfortably. So ultimately to sleep comfortably. You want your body to be in balance, and that can't just happen overnight. You can't flip a switch and bring your body into balance, but you can work towards it gradually over time. And so if you have a lot of discomfort sleeping, it's actually a sign that your body is out of balance unless you're sleeping on the wrong mattress. And that is something that you would want to consider changing. And a lot of the times there are multiple contributing factors to this. And so getting a medium firm mattress is a good idea or even more firm if you sleep on your back. But the best thing you can do, assuming the mattress is okay, is bring your body back into balance so it can rest without the tension pulling on your spine. It can rest. And the muscles the resting position of the muscles is balanced as healthy, and it allows for good blood flow and healing to take place. And so this is something we do in the core Balance training program. And it happens gradually over time. We bring the body's muscles back into balance. And that's how you can sleep the most comfortably. That's the best thing you can do if you're curious. Again, you can watch the masterclass down below. In the description, there's a link to the masterclass and there's a free trial and you can get an idea of what we're talking about, what is core balance, and how to bring your body into balance so that you can not only sleep comfortably, but also do life comfortably and do activities that you love without hurting yourself. So those are the major points for today. We always have students finishing the program and I don't often feature them, but I did last week and I thought it was really inspiring and got some feedback on that. So I'm going to do one again this week. And so this is Joe. And uh, he just completed the program and I ask for just an email response from everybody to kind of just share their experience with me. And so this was Joe's response. It says, Doctor Peebles, appreciate the course and learned a lot. We'll incorporate a lot of the exercises into my routine. At the present time, I'm almost working out at a normal level, and I attribute that to your course still in some pelvic pain, and I have to be careful sitting certain positions i.e. recliners, couches. It's hard to say which exercise I most benefit from. I want to comment on this. Couches and recliners. I personally own neither of these. I really don't like what couches do to the body. I think they really encourage positions that are unhealthy. I'm sure there are great couches out there, and also putting a pillow behind your back can be really helpful. So there are ways to sit on a couch that are comfortable. But personally, I just either prefer to be in a chair or on a stool or on a box. I have a like a plyo box that I sit on or on the floor, and sometimes I just prefer to lay down. So, you know, my favorite positions are vertical and horizontal. And if I'm sitting, I just try to avoid really cushiony things because it just doesn't allow the body to heal itself. So I'm not saying there's no such thing as a good La-Z-Boy, but you got to find that one. And typically just really cushiony things. I don't know, it hasn't worked great for me. So I understand what you're saying, Joe. You got to be careful with everybody's kind of got to be careful. These. I don't own them because of preventative. You know, I just I think it's a lifetime commitment. Taking care of your body and not owning them makes it easy to not sit on them. So I'm pretty sure from our conversations, Joe, that it's c pain. It's C joint pain. So other positions you want to be careful sitting in for C or positions you want to avoid are deep squats like fully sitting on your heels where your muscles are disengaged. You're sitting on your ligaments. Anytime you're hanging on your ligaments, it's going to be stressful on the C joint. So that'd be any kind of deep, full squat like what I just said. Or sitting cross legged if that's full hip range of motion for you, that's also going to be kind of hanging on the end of your ligaments and sitting asymmetrically. So one knee up, one knee down that's going to be pulling on the C. There's two C joints and one will be getting pulled like that and the other the opposite direction. And that's kind of a lot of tension on those joints. And so just to get back into the rest of what you said, I think they're beneficial for me. You're talking about exercises since balancing the pelvis is my main goal, having an imbalanced pelvis and L5 injury, maybe the dead bug, bridge progressions and original front anchors if I was to name a few. So he's been through the entire program. There's a lot of different movements and exercises in the program, and so he seems like these might be his favorites. There's about six bridge progressions, or six or seven, maybe seven now. But notice these are kind of all early exercises. The movement we're training that happens later is like incorporating into your daily movements of normal life stuff that you already do. You're just doing them healthier. And so I mean, the front anchors is week two. I agree with him that this might be one of the most beneficial things in the entire program. As a reset for your posture and just connecting to your core. So I love that Joe dead bug can be quite stressful on the see if you go too far, so be careful with that one. The bridge is is an all time keeper for me and most students, so support that one. And I would say if you're doing a whole lot of dead bug, try to balance that out with the opposite, which is the front anchors. Challenge the bird dog. So flip over and do the challenge in the other direction as well. But anything that you do that's going to be symmetrical is going to be better Preferrable for see, single leg unilateral stuff can be quite stressful on it. And so you want to just continue progressing. You know, three months is really hard to get completely out of the woods with a chronic back injury. And so you want to continue progressing all this stuff. And it might be five months. It could be six months, could be a year. But you can get to the point if you keep building on this to where you're able to do anything in your pelvis is stable and it's healthy. And I know that to be true. So keep at it, Joe. And then he just says, if you have any more suggestions about something I could focus on in the future, it would be appreciated. So kind of this stuff, I was just saying, Joe, you know, if I were to pick one exercise for C, it's the butt buster bridge. Hope you've been able to appreciate that one and benefit from it. Having a really strong resistance band is important to get be able to benefit from that one. And so yeah, c pelvis related injuries is often avoiding extreme positions. Full hip end range of motion positions. So deep squat. Figure four stretch butterfly stretch where you're taking your hips all the way to end range and then taking it further. Once you go into that further range, it's pulling on not just the muscles, but the ligaments as well. And c injuries are typically ligament injuries. So activity or position avoidance for C symmetrical sitting positions. So sitting, make sure you're sitting on both sit bones equally. And then the stabilization of the Si joint often comes with strengthening the glutes. A lot of glute stuff. So that's why. Dead bug I would be careful with getting too deep into it because while it's really beneficial and important, it is heavy duty on the hip flexors. And if you're not perfectly connected, it may be stressing that. So pay attention when you do do the dead bug after you do it. If you feel your sigh like, oh man, it kind of feels like it's a little flared. It could be the dead bug. It's probably not going to be the bridge, and the front anchor stuff is can be an extreme position if you're, especially if you're going into a lot of hip extension. So be very calculated with that with how high your elevating your legs. And then I would just go into, you know, my number one suggestion for like full functional movements for the sea is the squat getting a really good squat and deadlift and staying connected during those. If you can do a really good squat and then work towards doing like long term, long term, if you can get to the point where you can do a single leg squat starting with a chair. I talked a bit about this in the last stream single leg squat without flaring up your sci. Then you you are at the top of the mountain and your body is going to be able to handle whatever you do with it. So all of this just gradual progression, but you can get there and it's just a matter of every day improving one percent over a period of a full year. If you improve one percent per day, that's thirty seven times improvement over a period of a year. So that's how it works. You know, this is a twelve week program. This doesn't go away. So I just say stick with it and keep progressing one percent a day. And Joe says, thank you and best of luck. So appreciate that Joe. Hopefully you get to see this message. And if not, I hope it benefits other people that see it. We'll get into the next flow. Says I know it's only module two. Well, there come a time where you just move freely without the constant focus on breathing, anchors, pushing away, etc. I find myself thinking about the right way to avoid any back pain. I would like to just not think about it and just move so I can definitely relate to that flow. That's the goal, is to be able to just live life normally and not think about it. And I wrote a big, nice, long response to this in the lesson for everybody that, you know, didn't see this, but I just wanted to address it a little further because I think a lot of people would have this question. So the answer is yes. Will there come a time right here, uh, when you can just move freely without the constant focus? The answer is yes, but it can't happen in three months. I think the fastest it can happen is five to six months, but more likely a year. Because what we're doing is we're regrouping movement patterns, muscle memory, default firing patterns that have potentially been the way that you move for years and years and years. And the more years it's been going on, the longer it's going to take to break out of those patterns and those habits. I think three months is is too short a time to expect it, for it to become automatic, like you're to become your default movement patterns. But I think that if you are committed and you stick with it and you stay and you do focus on the breathing and the anchors and the pushing away over a period of five to six months, and you are consistent. That's when it can really sink into your subconscious, your unconscious, your automatic way of moving. That's how it happens. There's the only way for it to happen. If we could download some flash drive into our software programs and just be automatic, that's essentially that's what we would do, right? But that's essentially what we are doing. And the downloading happens through the practicing. It's the only way I know if there was another way that I don't know about, I hope that somebody would tell me or that I find it. So that's point number one is yes. Just stick with it. You'll get there and it's really worth it. It's really rewarding to be able to get to the point where you can just connect. And it be not like thinking about all the moving parts, but it's just like it's kind of like you're driving a car. You still got to do it, but it's so automatic at this point. Another thing I wanted to say about her comment was, and I wrote about this too, is she finds herself thinking about moving the right way to avoid any back pain. And I would like to switch the script on this. I want to flip the script on it and say, no matter what, no matter who you are, if we're coming from a place of avoidance, it's going to change the way we move. It's a protective thing, and it changes the way we relate to our body and operate our muscles and all this stuff. And so what I recommend instead is you can still be calculating about your movements, you know. Be smart about what you do. But if you're going to choose to do something, do it with confidence. Because when you come from a place of confidence, it engages a confident set of muscles, not a protective set of muscles, but confident. And those muscles are healthier muscles to use your body with. So be calculated, use your judgment and and choose the things you're going to do. And then when you do them, do them from a place of confidence and not a place of avoidance. There's actually a name for this in the medical industry. It's called fab or fear avoidance behavior. And that's one of the contributing factors to back pain is people avoid movements and when or do them in a weird way, an aberrant movement pattern. It creates and reinforces dysfunctional movement patterns. And so a huge tip is moving confidently and it just is a healthier way to move. It's not to say just do everything and feel confident that you can do anything. It's calculated. And if you calculate that this is something you're going to do, then you might as well do it confidently. Okay, this is the last one. Not even a question. Kenneth. Very light on the comments lesson comments this week, but Kenneth says in module two assessment really like the way this process is helping me be pain free throughout the day. So just want to honor you, Kenneth. I know you've been really committed. You've made some comments in the lessons, and I know that when people are making comments in the lessons that they're doing the lessons and that they care and that they're sharing their experience, and I always appreciate it. So honoring you, Kenneth. Keep it up. I'm super happy that you're getting to the point of pain free so early in the program. It's only module two, week two. I think you've been in the program longer than two weeks, so maybe you've taken it a little slowly, but there's lots more to come. And so keep it up. And when you get to module five, six, seven and eight all the way through the end, that's when we start integrating these concepts and these principles into your daily movement. And that's when it can it starts to become automatic. But right now you're learning the pieces separately, all the pieces. And it's a lot. Going back to what Flo was saying, it's a lot of pieces to learn. But what we do later in the program is we put them all together and they go like this and they integrate with each other and it becomes so simple. And then you learn how to do a squat like that. And so just encouraging you to keep going, Kenneth. There's lots to come. A lot of people start to feel good around this two week mark. They start to feel their pain going away. My big fear is that over the years of doing this, you know, since two thousand, seventeen people drop off because their biggest reminder to stay committed, the pain starts going away and they don't have that reminder. But we don't want to just get to the point of pain free. We want to get to full function and full use of our bodies. And so even if your pain is going away, Kenneth, stick with it because we can get past the point of pain free where you have this buffer, where you can go do awesome stuff with your life and not pay the price later. So that's my big fear. It's a funny fear to have, but people getting to pain free too early in the program. Sometimes the motivation to stay committed starts to dwindle. So keep that motivation. Keep your goal in your mind's eye. I see a question coming through. Chris says, what are your thoughts about cat camel, child's pose and similar yoga movements and stretches? This is a great question Chris. I do have thoughts about this. So first I will start with the reality that this program, you know, I had trouble in the early years of where do I send people from here? What do I give to them after the program? Where do they land? And ultimately, what I came to the conclusion is that yoga is a really great practice to transition into from the program. For a lot of people, if they were to start doing yoga before the program, yoga potentially hurts you. And it hurt me. I injured myself doing yoga. But after you learn these core connections, and if you can apply them to yoga, then it can be incredible for you. And you can get the mind benefits from yoga, because that's really where a lot of the benefits come from, from yoga is. But yes, physical benefits. But the mind us too. And so to be able to do it without fear of injury, without fear of hurting yourself is a lot more peaceful to be able to do yoga. I will get into this specific question you had, Chris, but I did want to start with that because yoga is, uh, strong recommendation. The end of the program prepares you to be able to do some of the standing poses, like warrior and stuff. So the last official exercise lesson in the program is pretty much how to do a yoga pose with the core anchors. So fully support yoga not just for the physical benefits, but the mental benefits as well. Cat. Camel is the first one you asked about, Chris. So the idea behind cat camel is to increase the mobility in your spine. And that is a great thing. Having spinal mobility is a great thing. And for a lot of people, the problem is that there's too much mobility in like one or two segments of the spine like L4, L5, L5, S1. They move way too much and they're breaking down, they're wearing down. And then the joints above L3 through, you know, all the way to the top might be really stiff. And so the cat camel might be really good for those stiff ones and not so good for the hypermobile ones. And the hypermobile ones tend to take more of the motion when you do stuff like that. So that's my thoughts on Cat camel. It's good intentions, but it can be, you know, gradually. It's not a high intensity exercise, so it's not going to really injure you. But the best way to do it is after you've learned how to stabilize your lumbar spine, after you have the core stability and you can control, you have more control over which segments you're moving. And so that's kind of one of the goals of the program, is to be able to stabilize your lumbar spine and be able to move the rest of your body without compromising that stability. Cat camel is more or less it's active, but it's it's not for stability. It's for increasing motion. And that's why to have control over your motion is kind of essential. It's almost like a stretch. And you don't want to stretch things that are too mobile or too loose. That's a general rule in all of physical therapy. We don't, you know, this is what I wish chiropractors would follow more is you don't manipulate a hypermobile joint. And so cat camel is almost like a gentle manipulation of the whole spine. And if you have parts of your spine that are hypermobile, you don't want to be manipulating those. You want to be stabilizing those encouraging stability. Um, so child's pose. I have a totally different view on that. Actually. We have child's pose in the program connected to your anchors. So you just want to make sure that the stretch is going into your upper back and not your lumbar spine. So you want to keep your, you know, your abdomen connected, connect to your anchors, as we say in the program. But if you're not in the program, you want to keep your abs tight. And when you sink down into the stretch, you want the sinking to happen between the shoulder blades? The thoracic spine. And you don't want the arch to go into your lower back. So love. Child's pose. If you're doing it the right way, it's kind of like the bridge. You can do it in a way that hurts you, or you can do it in a way that is incredibly beneficial. Um, a lot of that is just technique and being able to stay connected and be able to breathe at the same time. So yeah, that's kind of a similar answer actually to Cat camel. But child's pose I think has more benefits in that you can really get into mobilizing this really stiff part of your spine, which is the thoracic spine, the part that the rib cage attaches to all the segments of the spine that the rib cage attached to are inherently more stiff, and we want to get mobility in them. And the child's pose is an awesome way to get more extension, more backward bending into that part of the spine that tends to round Forward, but we don't want more backward bending going into the lumbar spine. So you want to stabilize that with your core and try to focus the stretch the mobility into thoracic. And a great way to warm into that is the foam roll foam rolling over the thoracic. It's a lesson in module three if you're in module three. So getting that mobility in there and then actively stretching into it with something like child's pose. So it's going to be a similar answer for all the other, you know, every yoga move and position. It's about how you do it, being able to do it in a healthy way. And I love yoga for people that are ready. And that means muscular balance and control over your body and not just feeling pressure to go deep into these stretches when you're not really ready. And that's how people hurt themselves, Okay, cool. So I think that's it. Let me know what helped you if you found anything helpful about sleeping positions. If I were going to pick one, it would be sleeping on your back on a more firm mattress. And if you need to, because your body, your hip flexors are tight, put some pillows under your knees. And if you need to, put a pillow under your head too, but you don't necessarily need it. But what is more important than that is getting good quality sleep, being able to sleep through the night. And so if that means you need to be on your side or your belly, then do that. And, uh, a bunch of tips on side sleeping and belly sleeping as well. Thank you everybody for showing up. And go do something healthy for your body. For me, that's going to probably be just go out and go for a walk. But if you're in the program, get down on the floor and connect to your core. Thank you so much.
