Thrive in 12 – Week 2 (April–June 2026) – Sleep Follow-Up: Morning Light, Coffee Timing & More.

Hello ladies,

I wanted to follow up on our Week 2 sleep module and share a few key themes that often come up around morning light, coffee timing, fasting, evening light, and night waking.

If any of this feels challenging, you are not alone. This is about progress, not perfection 💛

🌞 Morning light when it’s dark outside

Some of you are waking before sunrise or will be navigating winter schedules in the future.

What matters most is consistency, not perfection.

If the sun is up, aim for 5 to 10 minutes outside. A balcony, porch, or open window counts. Try to avoid sunglasses or glasses if possible.

If it is still dark, keep your wake time consistent, keep lights dim, and limit bright screen exposure. Then get outside within 30 to 60 minutes after sunrise when you can, even briefly.

A walk in the dark is still beneficial. You can layer in light exposure later.

Optional support in winter can include a light therapy lamp used later in the morning or around midday.

☕ Coffee timing

This one comes up every time.

Delaying coffee is not about restriction; it is about supporting your energy and sleep later in the day.

Cortisol naturally rises in the first 60 to 90 minutes after waking. Caffeine too early can increase stress hormones and lead to crashes later.

If possible, delay coffee by about 60 to 90 minutes.

If you prefer to have it earlier, try pairing it with protein such as Greek yogurt, a protein shake, or adding protein to your coffee.

Decaf is fine, but still best with food.

Listen to your body here. This is flexible.

🥣 Fasting

Fasting can work for some women, but it is not always supportive in midlife.

If you are fasting, prioritize morning light, hydration, and be mindful of relying only on coffee.

If sleep or energy starts to suffer, it may be worth adjusting.

Your biology always comes first.

🌙 Evening light and blue light exposure

This is one of the most overlooked pieces.

Many women are doing everything else well, but evening light is still working against melatonin.

During the day, clear or lightly tinted lenses can help with eye strain if you are on screens a lot.

In the evening, after about 5 to 6 PM, stronger lenses are needed. Red or deep amber lenses are the most effective for reducing blue light and supporting melatonin.

You can also use simple, free tools on your devices:

Turn on night mode
Lower brightness
Reduce white point
Add a warm or red tint in accessibility settings

Programs like f.lux can also help adjust your screen as the day goes on.

If you wear prescription glasses, you can layer blue light blocking glasses over them in the evening, or look into prescription options.

During the day, natural light exposure is beneficial. Try to get outside and allow natural light into your eyes when possible, even for a few minutes.

🛌 Night waking

If you wake during the night, the most important piece is not to panic.

Stay calm, try a few minutes of slow breathing. If you are awake longer than 5 to 10 minutes, get out of bed and go to another room.

Keep lights dim, avoid screens or use blue blockers, and do something calming like reading, journaling, or stretching.

This helps your brain continue to associate the bed with sleep.

🔧 A few small but powerful adjustments

Pillow support and sleep position can make a difference. A pillow under the knees or between the knees can help with alignment.

Mouth breathing and jaw tension can impact sleep. Some women find mouth taping or a mouth guard helpful.

Tools like white noise, eye masks, or simple relaxation apps/white noise devices can also support your environment.

🌿 Final reminder

If your sleep is not perfect, you are not doing anything wrong.

If coffee timing feels hard, that is normal.

If winter makes this more challenging, that is real.

Small, repeatable habits matter most.

💬 I would love to hear from you

What feels most doable right now?

• Morning light
• Coffee timing
• No work/tech in bed
• Evening light
• Night routine

We are building this together, one step at a time.

I am here for you 💛

Coach Sasha