Are You Getting Enough Sleep?

Описание: Discover how optimizing your sleep can dramatically enhance your energy, mood, hormonal health, and longevity. In this lively conversation, Malerie and Larissa break down simple, science-backed strategies to transform your nights and mornings.


In this episode:

Why women need 20 minutes more sleep than men and how stress impacts this need.
The essential link between sleep, cortisol, and your circadian rhythm.
Practical tips: consistent sleep schedules, morning light, caffeine curfew, cool room environments, and magnesium routines.
Surprising research on hormone fluctuations causing vivid dreams and nightmares.
Busting myths about working out at night and napping.
How sleep quality affects long-term health risks like hypertension and diabetes.
Personal stories of sleep deprivation and recovery.

Remember: Sleep is your most powerful biohack. Protect it, optimize it, and reap the lifelong health rewards.


Timestamps:

00:00 - Introduction: Why sleep is the foundation of health for women
00:25 - The critical role of sleep in energy, mood, and longevity
01:00 - Women need 20 more minutes of sleep: what disrupts their sleep patterns
03:17 - Stress and hormonal influences: the cycle that impacts sleep quality
04:50 - How poor sleep increases health risks like hypertension and diabetes
06:34 - The importance of sleep timing: deep sleep before midnight
08:00 - The Disneyland analogy: sleep as nightly maintenance crew
09:14 - Extra risks during menopause & perimenopause: heart health and sleep
10:19 - Personal story: experiencing restless leg syndrome and sleep recovery
12:19 - The science of cortisol and circadian rhythm in sleep regulation
13:15 - Deep dive into sleep stages: light, deep, and REM sleep
14:13 - Challenging the myth: cortisol's essential role in the morning
15:20 - Managing cortisol to improve sleep and energy
16:36 - The importance of morning light exposure and establishing routines
17:44 - Six simple actions for better sleep: routines and rituals
18:12 - Consistent wake-up and sleep times—your first step
18:54 - The power of morning sunlight: “light sledgehammer”
20:22 - The benefits of a cooling sleep environment and hot baths/shows
22:01 - Caffeine curfew: how cutting caffeine after 1 or 2 pm boosts sleep
24:36 - Magnesium and evening routines: winding down with magnesium and worry downloads
28:39 - Reducing evening light and screen time to promote melatonin production
33:22 - The importance of sleep timing over quantity alone
34:37 - Myth busting: working out at night and the truth about naps
36:40 - Short naps Vs. sleep pressure: how long naps can sabotage your sleep cycle
41:23 - Tracking HRV and recovery: signs of a well-rested body
43:12 - Protecting your routine to maximize sleep quality and health
44:36 - Final tips: morning light, cool room, caffeine cut-off, and evening rituals
45:36 - Our mission: empowering women to own their health, one biohack at a time