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:
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
