The Balanced Hormone Solution
Welcome to The Balanced Hormone Solution Podcast. If you’re a woman 35+, feeling exhausted, struggling to lose weight, and wondering where your libido went—this is for you.
I’m Tracy Erin, a functional medicine practitioner who helps women balance their hormones naturally—without prescriptions, guesswork, or trendy nonsense.
Here’s the truth: Your symptoms aren’t random. They’re signals. And if you know how to listen, you can fix the root cause and start feeling like yourself again.
If you’re ready for real solutions—let’s get to it.
The Balanced Hormone Solution
Ep. 26 How to Get Great Sleep: 7 Free Tips for a Restful Night
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Tracy
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Season 1
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Episode 26
Episode Highlights:
Introduction:
- Understanding the importance of quality sleep.
- How your daytime activities influence your nighttime rest.
Top 7 Tips for Great Sleep:
- Sun Gazing at Sunrise:
- Spend 10-15 minutes watching the sunrise.
- Benefits of grounding with bare feet on the earth during sunrise and sunset.
- Stop All Caffeine After 2 PM:
- The impact of caffeine on sleep.
- Alternatives to caffeine for the afternoon slump.
- Be Outside at Sunset:
- The role of natural light in hormonal balance.
- How sunset exposure aids melatonin production.
- Use Blue Light Blocker Glasses After Sunset:
- Effects of artificial light on sleep hormones.
- Importance of blocking blue light to promote melatonin production.
- Stop Eating at Sunset:
- Timing your meals with natural light.
- Benefits of fasting between dinner and breakfast.
- Power Down Routine:
- The importance of disconnecting from electronics.
- Steps to create a calming pre-bedtime environment.
- Create a Relaxing Bedtime Routine:
- Activities to promote relaxation before bed.
- Examples: reading, meditating, prayer, and warm baths.
Additional Tips:
- Magnesium Supplementation:
- Benefits of magnesium glycinate before bed.
- Recommended dosage for optimal sleep.
- Use a Battery-Operated Clock:
- Avoiding artificial light from electronic devices.
- Importance of a dark sleep environment.
- Lower Bedroom Temperature:
- Ideal sleep temperature range (66-70°F).
- Benefits of a cool sleep environment.
- Consistent Sleep Schedule:
- Going to bed and waking up at the same time daily.
Conclusion:
- Reframing your mindset: Great sleep starts the moment you wake up.
- Encouragement to implement these tips for a better night's rest.
Follow Tracy Erin:
- Website: www.tracyerinwellness.com
- Instagram: @tracyerinwellness