An evening routine for better sleep starts hours before your head hits the pillow, not at bedtime itself. If you call yourself a night owl, functional nutrition coach Lizzie Ens says your circadian rhythm has just been trained wrong, not broken. You guys, this is the difference between waking up foggy and waking up ready to go, and it affects way more than how tired you feel.

Lizzie Ens, functional nutrition coach, business owner, author, and speaker, walks you through exactly why sleep hygiene, cortisol timing, and your circadian rhythm decide how well you sleep and how productive you are the next day. She breaks down why doing anything productive within an hour of bedtime spikes cortisol, wires your brain, and blocks melatonin from doing its job. She explains why your last meal needs a three hour buffer before sleep so your body can focus on healing instead of digesting, and why a short walk after meals does more for insulin resistance than most medications.

Lizzie also shares her own nightly wind down routine and the free Fix Your Zs sleep guide on undietyou.com. If you want your body to heal, your evening routine is where it starts.

In this episode, you’ll learn:

• Why calling yourself a night owl usually means your circadian rhythm has been trained wrong, not that you were built that way
• How your brain shifts from calm beta waves into productive alpha waves the moment you check your phone or start working in the morning
• Why doing anything productive within an hour of bedtime spikes cortisol and makes it harder to fall asleep, even with melatonin and magnesium
• Why eating within three hours of bedtime forces your body to digest instead of heal and detox while you sleep
• How a 10 minute walk after meals supports insulin resistance more effectively than some medications
• What a real wind down routine looks like, from sauna and red light therapy to blue light blocking glasses
• Why treating sleep as flexible instead of a fixed priority is quietly wrecking your next day energy and focus

We talk about:

00:00 Why your evening routine matters more than you think

00:31 How your circadian rhythm decides your bedtime

02:41 Setting a consistent bedtime window for better sleep

03:14 Why your brain needs beta time before alpha time

04:27 How screen time triggers cortisol and adrenal fatigue

05:20 Why productive tasks before bed backfire on your sleep

08:00 What happens when you work right up until bedtime

09:00 Where to grab the free Fix Your Zs sleep guide

10:46 Why nutrition and hydration quietly affect your sleep

12:33 Why eating before bed blocks your body from healing

13:43 How walking after meals helps insulin resistance

15:48 Lizzie's own nightly wind down routine

Ready to stop treating symptoms and start healing at the root? Book your consultation at https://undietyou.com/

Connect with Lizzie

• Instagram: https://www.instagram.com/lizzieens_wellness
• YouTube: https://www.youtube.com/@lizzieenswellness
• TikTok: https://www.tiktok.com/@lizzieh_wellness
• Website: https://undietyou.com/

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