Embracing the busyness of summer and apple pie!

Dear Reader,

Happy July!

This month our newsletter is dedicated to helping you embrace the spirit of freedom, family and fun that comes with summer and 4th of July. Included are tips on how to indulge in self-care and find moments of peace amidst the summer hustle.

Each month, we'll be taking turns to appear as the Editor, providing you with specialist knowledge, different perspectives, and of course... our unique personalities. Albeit, with a united voice promoting women's sleep health and wellness.

This Month's Editor: Valerie Cacho, MD

As an integrative sleep physician, women's sleep expert, wife, and mother of two under 6 yr, our July calendar is filled to the brim. Weekdays are dedicated to sleep clinic, podcast guesting, and after school activities, while weekends are reserved for birthday parties and weekend getaways with extended family. I wouldn't have it any other way, and at the same time I am mindful of carving out time and space to sit quietly, enjoy my morning matcha latte, or a quick stroll around the block.

I created Sleephoria, a resource to promote women's sleep health and whole living as a passion project with the belief that all women deserve to sleep and live with euphoria. If slowing down is new to you check out some of Sleephoria's mind body relaxation videos.

To learn more about Sleephoria visit www.sleephoria.com and follow along on your favorite social media outlet @sleephoria.

Thank you for continuing to support the Women's Sleep Summit! We are sending out our monthly newsletters since our very first annual Women's Sleep Summit this past March! Stay tuned for an exciting educational event about daylight savings time coming to you this October...

As the pace of summer activities expands, it becomes even more important to prioritize self-care and carve out moments of peace and rest for yourself. By intentionally making time to nourish your well-being, you can recharge and maintain a sense of harmony allowing you to fully enjoy the season's offerings while also taking care of yourself.

Here are some tips for self-care to help maintain peace as you embrace the busyness of summer:

👉 Opt for activities and events that rejuvenate rather than exhaust you, allowing yourself to fully rest.

👉 Allow yourself the freedom to say no to invitations that don't align with your inner peace, opting for a cozy evening at home instead.

👉 Embrace the unpredictable nature of travel, seeking out silver linings and finding joy in unexpected moments.

👉 Remember to maintain your healthy mind and body habits. Go for a walk in nature, dance along to your favorite song, or journal alongside a refreshing glass of lemonade.

👉 Reserve the last hour of each day just for you. Fill it with activities that bring you joy, calm, and relaxation.

👉 Above all get enough sleep and know it's okay to let go of some tasks on your to-do list or skip certain events to ensure you get the rest you need.

Fun sleep and nutrition fact

Eat your way to better sleep this summer through apple pie! Did you know that Fuji apples are a great source of fiber and also contain melatonin. Both of which can help improve sleep quality.

Monthly Q&A

This month's pick: How does perimenopause affect sleep?

Women in perimenopause often face a variety of challenges that can contribute to sleep difficulties. Changes in women's sex hormones (estrogen and progesterone) can be a trigger for mood disturbances, hot flashes and even insomnia! Here are some additional reasons why women in perimenopause may struggle with sleep:

  • Ruminating thoughts
  • Physical discomfort
  • Sleep disorders (i.e. snoring and sleep apnea rates increase during perimenopause)
  • Waking up to urinate
  • Family dynamics and caregiving responsibilities
  • Stress
  • Lifestyle factors (i.e. too much caffeine or alcohol, lack of exercise or proper nutrition)

It's important for women experiencing sleep difficulties during perimenopause to seek support from healthcare professionals. They can provide guidance, evaluate underlying causes, and recommend appropriate treatments or lifestyle adjustments to promote better sleep and overall well-being.

Related article from Sleephoria:
Women Are Tired: 10 Medical Conditions Explain Why

Wishing you a restful July and the rest of summer!

-Dr. Valerie Cacho, integrative sleep physician, women's sleep expert and CEO of Sleephoria.

From The Women Who Love Sleep

What's in my sleep kit?

For warm summer nights in southern CA I like to keep it cool. I sleep in Athleta's Nightime Bliss shorts and tee. One of my favorite items on my bed is this summer pillow. If my mind races and I have a hard time settling down, I play a meditation or sleep story on my Calm app.

What's in your sleep kit?


Help to choose next month's Q&A topic! There are 3 options to choose from. Click the link to make your selection.

👉 You're receiving this email because you signed up for The Power of Rest: A Sleep Summit for Women. Couldn't make it live this year? You can still grab the replay here! Plus, limited discounts on sleep courses + services designed to support women on their journey to better sleep health.

👉 Forwarded this email from a sleep-loving friend? The Power of Rest: A Sleep Summit for Women was founded by 8 women physicians, psychologists, and sleep specialists who are on a mission to change the lives of women through quality sleep. Learn practical tools and strategies to improve your sleep + stay up to date here.

Disclaimer: The information provided by The Women Who Love Sleep is for educational and informational purposes only and is NOT intended to be a substitute for medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified health care provider.

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