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