SLEEP EXPERT: How To Get Better Sleep Without Overhauling Your Evenings | Stephanie Romiszewski

You're doing everything 'right' when it comes to social media sleep routines... the magnesium, the no screens... but you're still not getting quality sleep? There IS a reason (& a fix!) This week on A Millennial Mind, I'm chatting with Stephanie Romiszewski (@stephsleepyhead), sleep physiologist, founder of the Sleepyhead Clinic, and author of Think Less, Sleep More. With nearly two decades of clinical experience, she has helped over 10,000 people fix sleep they thought was unfixable. We dig into why sleep hygiene is largely a myth, why your morning routine matters far more than your night routine, and the two biological mechanisms that actually control your sleep — and how you're probably sabotaging both without knowing it. We also get into popular 'sleep trackers', waking up at 5am, napping, magnesium, pregnancy sleep, and why thinking too hard about your sleep might be the very thing keeping you awake. If you've ever beaten yourself up about bad sleep, wondered if you're broken, or googled yourself into a spiral of sleep anxiety — this one is for you. 🎙 What we cover: - Why sleep hygiene doesn't fix chronic sleep problems - Sleep drive vs circadian rhythm — what they are and why they matter - Why your morning routine matters more than your evening one - The truth about wearables and sleep trackers (and why they might be making things worse) - Light exposure and movement as your most powerful sleep tools - What chronic insomnia actually is — and what to do about it - Sleep during pregnancy and as a new mother - Napping: when it helps and when it doesn't - Night owls vs morning types — can you change? - Women and sleep: hormones, menopause, and the invisible mental load - Magnesium, melatonin, and sleep supplements debunked - CBT-I and sleep retraining explained - Stephanie's book: Think Less, Sleep More ⏱ Timestamps: 0:00 – Intro 1:44 – Stephanie's background and the Sleepyhead Clinic 4:49 – What people actually come to Stephanie with 7:34 – How to tell the difference between a bad patch and chronic insomnia 11:40 – The problem with sleep hygiene (and screens before bed) 14:10 – The two mechanisms that control your sleep: sleep drive and circadian rhythm 19:56 – How to identify if you have a strong sleep drive 21:52 – Afternoon tiredness and the circadian dip 22:43 – Why consistency in your wake time matters more than bedtime 27:58 – Sleep trackers: why the data might be hurting you 34:21 – The Pyramid of Sleep Influence — why gadgets are at the top, not the bottom 35:26 – The Lumi light alarm: the one gadget Stephanie actually endorses 37:11 – Blue light glasses: are they worth it? 38:17 – Light in the morning: what actually counts 42:51 – Why we need to stop adding things and start with the basics 46:49 – How to get consistent without an elaborate night routine 47:28 – Morning person vs night owl: can you change? 52:41 – Sleep during menopause 53:08 – Sleep during pregnancy and as a new mum 56:19 – How to know how much sleep you actually need 59:28 – Sleep quality vs sleep duration — which matters more? 1:00:28 – Napping: when it helps vs when it doesn't 1:03:41 – The "morning person" label and whether you need to change 1:06:14 – Night owls and health risks — correlation vs causation 1:09:19 – When to listen to your body (and when not to) 1:09:57 – Do women need more sleep than men? 1:10:24 – Sleep and postpartum recovery 1:11:14 – Quickfire round: light therapy, blue light glasses, sleep tea, magnesium, Lumie lamp, acupressure mat, mattress, temperature, ashwagandha 1:16:20 – The one thing to do this week to improve your sleep 1:16:47 – Closing thoughts Follow Stephanie: @stephsleepyhead Think Less, Sleep More is out now 🔔 Subscribe for new episodes every week. ✨ Connect with Millennial Mind ✨ Podcast Instagram: https://www.instagram.com/amillennialmind Shivani Pau Instagram: https://www.instagram.com/shivani.pau Subscribe on YouTube: https://www.youtube.com/channel/shivanipaupodcast Performance Planner: https://my-performance-planner.myshopify.com/ Let Me Change Your Mind 🧠 -- #sleep #insomnia #sleepadvice #sleephealth #sleephygiene #morningroutine #circadianrhythm #sleepanxiety #millennialwellness #stephanieromiszewski #sleepyheadclinic #amillennialmind #shivanipau #sleepscience #womenshealth #sleeptips #sleepphysiologist #thinkklesssleepmore

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