In this episode, Dr. Lisa and Dr. Toni dive into the importance of bedtime routines—especially for perimenopausal mamas struggling with sleep. From Circadian rhythms to sleep hormones, they share science-backed strategies to help you fall asleep faster and wake up refreshed. With sleep disturbances being a common challenge in perimenopause, now is the perfect time to revamp your nighttime habits and create a bedtime routine that works for you!

In this episode, we cover:

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• How your circadian rhythm impacts your sleep and energy levels
  
• The best timing for bedtime and wake-up consistency
  
• How caffeine, alcohol and screen time affect your sleep (and what to do instead!)
  
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  • For more info about caffeine: see Episode 263
    
  
  
  
• The 4 essential keys for your restful sleep environment
  
• How temperature regulation can ease your night sweats and hot flashes
  
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  • New fancy tech includes BedJet 3
    
  
  
  
• Tips for helping your kids wind down at bedtime
  

For more info about morning routines, see Episode 260

Today’s Mama Must-Have:

Dr. Lisa loves going to Nia classes for fun movement

Dr. Toni is a big fan of Uno card game for screen-free fun with quick clean up

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Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.