Hello Free Rangers. How are you sleeping nowadays? Getting older can be disruptive to our sleep patterns whether is falling or staying asleep. Some of us are finding that we need more sleep than we did in our 20s, 30s and 40s. If you are struggling with sleep, now is the time to address it by talking to your doctor and loved ones.

Poor sleep is no laughing matter since it can impact our long-term physical and cognitive health. Stress and hormonal changes are common disruptors for sleep for Free Range Females. In this episode, Amy and Sara share their recent struggles with sleep and how addressing their nighttime rituals helped them get the sleep that they needed.

Better sleep is out there. Don't give up. Here are some strategies that have worked from some that may work for you to help you develop a new nighttime ritual and encourage higher quality sleep:

• Before you go to bed, lower the temperature in your bedroom and take a hot bath or shower.
• Exercise.
• Avoid caffeine after 12pm.
• Maintaining a consistent bed time and wake time.
• Don't look at your phone or electronic device 1-2 hours prior to bed.
• Invest in great sheets and pajamas.
• Consider meditation before going to sleep.

Thanks for listening.

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