Better Sleep Starts Before You Get in Bed

You know that feeling when you crawl into bed exhausted… but your brain suddenly decides to put on a full Broadway performance? You replay an awkward conversation from the day, stress about your to-do list, and suddenly remember that thing you were supposed to order from Amazon three weeks ago. Meanwhile, your body? Still tense, still wired, still not asleep. You're not alone. Most women in perimenopause and menopause need more than just "good sleep hygiene" to rest deeply—because our hormones dictate our sleep cycles. I've been there too. For a long time, I thought I just had to "push through" bad sleep. That it was just part of this stage of life. But once I got my nighttime routine dialed in, everything shifted. Here's what I've found actually works: 🌿 Support your body's natural wind-down process. A warm shower 90 minutes before bed mimics the core temperature drop that signals sleep. 🍽 Eat dinner 2-3 hours before bed—but don't go to bed starving. If you're waking up at 3 AM, your blood sugar might be crashing overnight. Try adding a little protein at dinner or a small handful of nuts before bed. 📱 Set a "reverse alarm" for your wind-down. Just like you have a time to wake up, set an alert for when to start unplugging, dimming the lights, and signaling to your brain that the day is winding down. 🛌 Still tossing and turning? Try body scanning. Instead of forcing sleep, mentally scan from head to toe, noticing where you're holding tension (jaw, shoulders, belly, hips). Breathe into those places. One more thing... if sleep issues are hitting your focus and memory, you're going to love what we're doing next. This spring, I'm hosting a Book Club, and we're diving into "Menopause Brain" by Dr. Casey Means—a must-read if you've ever wondered why your brain feels foggy, distracted, or off… and what to do about it. Want to join? 📚 Click here to sign up for the Spring Book Club! Let's make this spring the season of better sleep, clearer thinking, and more energy to do what you love. Excited to read with you, Dr. Tracy If you wish to stop receiving our emails or change your subscription options, please manage your subscription. 2401-A Waterman Blvd, Ste 4 #296, Fairfield, CA 94533, US