Not Another Post About Sleep (Except… Maybe It Is)

Because you know sleep matters—but still can’t get enough of it.

You’ve read it all before: “Sleep is the foundation of health.”

And you’re thinking: Yes, Lauren. We get it. We’re tired—but also busy and overwhelmed and sometimes just need to scroll TikTok for 20 minutes in peace.

I get it. And I am 100% guilty of scrolling before bed (with my red color filter turned on, of course), but I also know that it impacts my sleep quality.

If your hormones feel out of whack, if your energy is flatlined, or if your fertility journey isn’t going the way you expected—sleep isn’t optional. It’s the baseline.

And I’m not here to throw sleep shame your way. I’m not a sleep scientist (if you want to geek out, check out Matt Walker’s work).

But I am someone who helps women take control of their hormones—and if we can’t get sleep in check, nothing else we’re doing is going to be as effective.

Why Sleep Matters (Beyond Just Feeling Rested)

Sleep isn’t just “recovery”—it’s repair.

At night, your body is:

• Regulating cortisol and stress hormones
  

• Producing melatonin (hello, ovarian health + antioxidant power)
  

• Supporting detoxification and liver function
  

• Clearing out metabolic waste (including from your brain—wild, right?)
  

• Building and balancing reproductive hormones like estrogen and progesterone
  

If you’re consistently short on sleep, your body’s not just tired. It’s under-resourced.

And hormone health? Fertility? They’re both resource-intensive.

How Much Sleep Do Women Actually Need?

Most adults need 7–9 hours. But women—especially those in their reproductive years—often need more.

This is due to:

• Natural hormonal fluctuations (which affect circadian rhythm and sleep quality)
  

• Higher levels of multitasking and mental load
  

• The body’s need for deeper recovery in the second half of the cycle (hello, luteal phase fatigue)
  

And no, sleeping 6 hours and “feeling fine” isn’t the flex you think it is. 

That’s coping, not thriving.

And in your 20’s, you might have been able to cope just fine, but as we age, our bodies need more support. Proper sleep is non-negotiable.

Step One: Do a Sleep Audit

Before we talk about melatonin or magnesium (which I love, but it’s not a miracle cure), let’s look at what your body’s asking for.

Here are the questions I walk clients through during a sleep audit:

• Do you have a consistent wind-down routine?
  (Think: journaling, reading, breathwork, 528 Hz frequencies… not Netflix or doom-scrolling)
  

• Are you cutting out caffeine by 10 a.m.?
  Even earlier if you’re dealing with anxiety or poor sleep quality.
  

• Are you filtering blue light after sunset?
  (Blue-blocker glasses, red/amber light bulbs, screen dimming apps)
  

• Do you keep your phone out of the bedroom?
  If not, can you switch to a traditional alarm clock?
  

• Are you aiming for 7–9 hours of sleep—consistently?
  And not just catching up on weekends?
  

• Are you asleep by 10 p.m. (or 11 p.m. max)?
  Earlier sleep supports better hormone rhythm and deeper recovery.
  

• Are you waking at the same time each morning?
  Circadian rhythm = hormonal rhythm.
  

• Do you get 5–10 minutes of outdoor light within an hour of waking?
  This one change alone can reset your internal clock (and boost morning energy).
  

• Are you getting some form of daylight exposure midday?
  Bonus points for walking meetings or lunch outside.
  

• Are you supporting your body with magnesium before bed?
  (This one’s a game-changer—but quality matters.)
  

• Are you eating 2–3 hours before bed—or later?
  Late-night eating disrupts insulin, which disrupts sleep.
  

• If you are hungry before bed, are you choosing a high-fat/protein snack
  (vs. something sugary that spikes blood sugar, then crashes it at 2 a.m.)?
  
  

If you answered “uh, no…” to most of those, don’t panic.

Start with one or two shifts that feel doable this week. That’s how sustainable change starts.

And the good news? Most of these things are FREE! No $200 wellness protocols here.

The Daytime–Sleep Connection

Let’s be clear:

Your daytime patterns matter as much as your bedtime ones.

If you’re spending your day in a constant state of stress, under-eating, over-caffeinating, and never seeing natural light? 

(Um hello, life in 2025.)

No supplement in the world is going to override that.

Your nervous system needs cues that it’s safe to rest. Our circadian rhythm needs cues that it’s nighttime, not daytime. And those cues begin long before your head hits the pillow.

Final Thoughts: Sleep is the Signal, Not the Problem

If you’re wired at night, waking up groggy, or tossing and turning at 3 a.m.—your body is waving a flag.

Sleep issues are often a symptom of a deeper root issue.

Let’s stop slapping supplements on top of broken patterns.

Instead, let’s get curious.
Let’s track. Adjust. Regulate our nervous system. And actually support your body with the rhythm and rest it needs to heal.

What helps you sleep better? Drop your favorite wind-down ritual or sleep hack in the comments. Or shoot me an email—I’m always collecting good ones.

And if your sleep feels off but you don’t know where to start?

Download our Fertility Lab Cheat Sheet - everything to consider testing & the ideal ranges you’re looking for if you feel off.

OR Let’s chat. Book a free consult and we’ll figure it out—together.