5 Sleep Habits That Fix Your Hormones + 5 Foods That Make Your Period Easier
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Did you know women need 20 more minutes of sleep than men every night?
And when we don’t get it, every system in the body feels it — from hormones to metabolism to mood.
Let’s fix your sleep first… then we’ll talk about the foods that make your period easier.
1. LIGHT
Your circadian rhythm is controlled by light.
- Watch sunrise + sunset (30 min; 45–60 if cloudy)
- 5–10 min sun breaks every 2 hours
- Work outside when possible
- Open windows for natural light
- Wear blue‑light blockers after sunset
- Swap bulbs for red light at night
2. PROTEIN
- Low protein = poor sleep quality.
- Aim for ~1g protein per pound of body weight (or ideal body weight).
- Start your day with 45–50g protein to stabilize blood sugar and support nighttime sleep.
3. MELATONIN
Avoid supplementing unless you’re dealing with severe jet lag.
Instead:
- Sleep in pitch‑black darkness
- Use
blackout curtains
- Wear a
sleep mask
+
earplugs
- Keep your room 65–70°F (18–21°C)
4. DINNER TIME
- Eat your last meal 3+ hours before bed.
- Your digestion is strongest in the morning — eating earlier supports your circadian rhythm.
- If you struggle with blood sugar (PCOS, diabetes, menopausal sleep issues), a light protein snack 1–2 hours before bed may help.
5. CLEAN AIR
Especially important if you’ve been exposed to mold — it can worsen insomnia, snoring, and daytime fatigue.
- Investing in quality air filters is worth it.
- I personally like Air Doctor Filters.
If your sleep hormones are off, your reproductive hormones likely are too.
⚡ For personalized hormone support, visit floliving.com
📘 If you’re perimenopausal and struggling with sleep, read NEXT LEVEL by Dr. Stacy Sims — it changed my mom’s life and thousands of other women’s lives too
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5 Foods You Should Eat on Your Period
Your metabolism speeds up and slows down across all 4 phases of your cycle — so what you eat during your period matters!
During your menstrual phase (the 5–7 days you’re actively bleeding), your body is losing blood, minerals, and heat.
Your job: stabilize blood sugar, replenish nutrients, and warm the body.
Here’s what actually helps:
1. Blueberries & Blackberries
High fiber + antioxidants = steadier blood sugar during your period.
2. Kidney Beans, Buckwheat & Red Meat
You’re shedding your endometrial lining — these foods are some of the most nutrient‑dense options to rebuild what you’re losing.
3. Seafood, Kelp & Nori
Rich in iron and zinc to re‑mineralize your body and deeply restore your blood and kidneys.
4. Wild Rice
Your menstrual phase is the “coldest phase” in Chinese medicine. Warm carbs like wild rice (cooked in bone broth!) support minerals and reduce glucose spikes.
5. Watermelon & More
Watermelon, adzuki beans, flaxseeds, pumpkin seeds, duck, pork — all support your body immensely!
⚡ All info above is from Alisa Vitti - a pioneer in women’s hormonal health and the creator of the Cycle Syncing® Method
🔗 Want the cheat sheet for all 4 phases + cycle syncing? CLICK HERE
Actionable Tips:
📩 Missed a newsletter?
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🌸 In your reproductive years?
Track your cycle with MyFlo, Clue, or Flo.
👩⚕️ Need personalized care?
Find a women’s health specialist near you.
⚡ Going through Menopause?
Start with Dr. Mary Claire Haver. She’s helped thousands navigate menopause.
🩺 Want deeper Menopause support?
Find a Menopause Society–certified doctor near you — someone who listens, educates, and actually believes your symptoms.
💡 Post-Menopausal?
Follow Dr. Mindy Pelz for practical tips on optimizing energy, sleep, and body composition.
🛒 Want clean and non-toxic essentials I actually use?
Shop my favorite supplements, snacks, and wellness picks here.
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*REMINDER: Any information shared by The Optimal Female is not professional advice, always consult a licensed physician before making any changes
