Show notes
Okay, so you're convinced. Sleep matters. Now what?In Part 2 of our conversation with Stefan Underwood, SVP of Methodology at Exos, we get into the practical stuff — the things you can actually do to protect and improve your sleep, even when perimenopause is working against you. No overwhelm, no 17-step overhaul. Just a clear framework and a few things worth trying.Because as Stefan puts it: perfect is the enemy of better. And better is absolutely worth fighting for.In this episode:The three-chapter framework for improving your sleep: foundational biology, environment, and disruptorsWhy morning and evening light exposure is one of the most powerful (and free) things you can do for your sleepThe truth about temperature and why cool isn't a one-size-fits-all answer.How to think about your sleep environment beyond cool, dark, and quiet The real cost of that one glass of wine Why heavy resistance training and sleep have a bi-directional relationship and what adenosine has to do with itThe emerging research on heat acclimation - hot tubs, dry saunas, and why training your body to handle heat might help reduce hot flashes and improve sleepPlus: the one thing Stefan wants every woman to know about sleep.This is Part 2 of a two-part conversation. If you haven't listened to Part 1 yet, start there. It'll change the way you think about why sleep matters in the first place.This is part of our Endy Reclaim Your Rest Sleep Series - helping you wake up rested, focused, and ready to take on whatever the day brings. Endy is Canada’s leading online mattress brand, trusted by over 1 million sleepers. Endy’s mattresses are designed to keep you cool and supported all night long, so you wake up feeling refreshed and ready to take on your day. With three comfort options—plush, medium-firm, and firm—you can find the perfect fit for your body and sleep style. And the best part? Endy delivers straight to your door, so upgrading your sleep is simpler than ever.Use Code THISISPERIMENOPAUSE100 at endy.com for $100 off your new mattress.Connect with Mikelle & Michelle at This is PerimenopauseSubscribe to our SubstackBecome a TIP InsiderEmail us and let us know what you think of the podcast and what topic you want us to cover next.Follow This Is Perimenopause on InstagramFollow This Is Perimenopause on FacebookStefan Underwood BioOver the past two decades, Stefan has supported the performance goals of pro athletes, elite military operators, and leaders within many Fortune 100 organizations. His passion lies in unlocking potential within individuals, teams, and organizations to help them not only perform at their best but to do so sustainably.Stefan is currently the Senior Vice President of methodology at Exos, an evidence-based coaching company that supports the pursuit of peak performance in the moments that matter most in sport, work, and life. He leads a diverse transdisciplinary team of subject matter experts spanning the fields of neuroscience, psychology, sports science, nutrition, coaching, and data analytics. Together, they seek to develop whole-human solutions for the puzzles found within human performance.Building on his roots in exercise science, Stefan has also completed a Master’s degree in Industrial/Organizational Psychology. Links for this episodeExos on Instagramteamexos.comBreath: The New Science of a Lost ArtBabelio White Noise Sound MachineBlackout Sleep Mask