Practical Sleep Tools: Blackout, Masks, and Routines

If you've been feeling wired at night, reaching for sugar, and noticing extra weight settling around your middle, let's talk about why. In this episode, I'm diving into how cortisol, melatonin, and your circadian rhythm work behind the scenes to manage your sleep, mood, cravings, metabolism and what happens when that rhythm falls out of sync.

Most people think cortisol is only the stress hormone and melatonin is only for sleep, but they actually work together in a daily rhythm that depends on light and darkness. When that rhythm gets off track, your sleep suffers, your blood sugar fluctuates, and your energy dips.

I explain what that looks like in real life and how to bring it back into balance with simple, free habits. No supplements, no gadgets, just a better understanding of when your body expects light and when it expects rest.

Once you get that rhythm right, your sleep, metabolism, and hormones start working together again, exactly how they're meant to.

What's Discussed:

• (00:00) Why Your Sleep, Weight, and Energy Feel Off

• (01:10) How Light and Darkness Control More Than Just Your Sleep

• (02:50) Cortisol Is NOT The Villain You Think

• (05:31) What Melatonin Does Beyond Sleep

• (11:55) Evening Routines That Make or Break Your Hormones

• (17:59) How Small Daily Habits Can Reset Everything

Thank You To Our Sponsor:

• Timeline Nutrition: If you're feeling tired, foggy, or drained during perimenopause, Timeline's Mitopure Gummies support your energy from the inside out. Powered by clinically proven Urolithin A, they help your cells clean out damaged mitochondria and build new, stronger ones. If you'd like to give it a try, visit timeline.com/drcarrie and get 20% off.

• LVLUP Health: If you're in perimenopause, menopause, or just feel like your digestion and hormones are ganging up on you, try Ultimate GI Repair from LVLUP Health. You can grab it at lvluphealth.com and use my code DRCARRIE for 15% off your first order.

✍️ FREE GUIDES:

• Hormones 101 Cheat Sheet: https://drcarriejones.kit.com/hormones101

• The Perimenopause & Menopause Labs Test Checklist: https://drcarriejones.kit.com/labtestchecklist

• The Symptoms of The Perimenopausal Transition (WTF…) Ebook: https://drcarriejones.kit.com/perimenopausesymptom

• Which Stage of Perimenopause Am I In? Ebook: https://drcarriejones.kit.com/stagesofperimenopause

LETS CONNECT:

Dr. Carrie Jones:

Website: www.drcarriejones.com

Newsletter:https://drcarriejones.kit.com/newsletter IG: @dr.carriejones

TikTok: @drcarriejones Youtube: https://www.youtube.com/@drcarriejones

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Disclaimer: Information provided on this channel is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided on this channel for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. Information provided on this channel and the use of any products or services related to this podcast by you does not create a doctor-patient relationship between you and Dr. Carrie Jones. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent ANY disease.