# 201: Sleep Tips That Actually WORK | Morning Routines, Magnesium, Meal Timing & More Page: https://stenobird.com/podcast/the-fitnessista-podcast-healthy-in-real-life-527997/201-sleep-tips-that-actually-work-morning-routines-magnesium-meal-timing-more Text version: https://stenobird.com/podcast/the-fitnessista-podcast-healthy-in-real-life-527997/201-sleep-tips-that-actually-work-morning-routines-magnesium-meal-timing-more.md Podcast: [The Fitnessista Podcast: Healthy In Real Life](https://stenobird.com/podcast/the-fitnessista-podcast-healthy-in-real-life-527997) Published: 2026-03-19T20:26:00+00:00 Episode link: https://fitnessista.libsyn.com/201-sleep-tips-that-actually-work-morning-routines-magnesium-meal-timing-more Audio file: https://traffic.libsyn.com/secure/fitnessista/HIRL_Ep.201_MP3.mp3?dest-id=736795 Processing state: not_requested JSON: https://stenobird.com/v1/public/podcasts/the-fitnessista-podcast-healthy-in-real-life-527997/episodes/201-sleep-tips-that-actually-work-morning-routines-magnesium-meal-timing-more Duration seconds: 1471 ## Resource Hi friends! I have a brand new podcast episode live, and today I'm diving into one of my all-time favorite topics β€” sleep! 😴✨ This is a solo episode where I'm walking you through the exact checklist I use with my own clients when we're troubleshooting sleep. Because here's the thing: when we fix sleep, so much else starts to fall into place. Digestion, hormones, mood, energy, body composition β€” it all connects back to how well you're resting at night. Whether you're a new mom running on fumes, someone who wakes up at 1am and can't fall back asleep, or just someone who never feels truly rested β€” this episode is for you. Here's what we chat about: The power of morning sunlight and why getting outside first thing is a game-changer Why most people are taking the wrong type of magnesium β€” and what to look for instead How castor oil packs support your liver, calm your nervous system, and help shift your body into rest-and-digest mode The meal timing sweet spot that makes a noticeable difference in sleep quality Why alcohol before bed is sabotaging your deep sleep (and what to have instead) The connection between blood sugar dips and that dreaded 1–3am wake-up window How to manage stress and screen time before bed so your nervous system can actually wind down My honest take on unplugging the Wi-Fi router at night and keeping your phone off your body My current favorite sleep supplements β€” including one that gives me that warm, calm feeling without the hangover And so much more!! This episode is a friendly reminder that great sleep doesn't just happen at night β€” it's built throughout your entire day. If you've been struggling to get consistent, restful sleep, I hope this gives you a solid starting point. And if you want to go deeper, I'd love to help you run some functional la… ## Actions - request_transcript: `POST https://stenobird.com/v1/public/podcasts/the-fitnessista-podcast-healthy-in-real-life-527997/episodes/201-sleep-tips-that-actually-work-morning-routines-magnesium-meal-timing-more/transcription-requests` β€” Idempotently request low-priority transcript generation for this episode. - read_markdown: `GET https://stenobird.com/podcast/the-fitnessista-podcast-healthy-in-real-life-527997/201-sleep-tips-that-actually-work-morning-routines-magnesium-meal-timing-more.md` β€” Read the agent-friendly Markdown representation of this episode resource. A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed. ## Transcript Full transcripts are not published on public pages unless there is a clear rights basis.