# 16 Reclaim your Rest Part 1: The Cheat code for Great Sleep

In this episode, Tabitha and Amy explore the often overlooked yet critically important topic of quality sleep. They discuss proper sleep hygiene and share practical sleep tips for acquiring quality rest throughout the night, especially during menopause. They dive into the various sleep cycles, the impact of lifestyle choices — such as avoiding food and drink three hours before bed — and the tools and habits that make up a solid sleep routine. From sleep trackers to mouth tape and the supplement magnesium, this episode covers the essentials for truly restful nights."03:02 Understanding Sleep Hygiene and Its Importance05:59 The Science of Sleep Cycles08:57 The Role of Alcohol and Diet in Sleep Quality11:59 Exploring Sleep Aids: Mouth Tape and Magnesium15:04 The Impact of Sleep on Hormones and Health18:04 Establishing a Healthy Sleep Routine24:38 The Importance of Sleep in Menopause35:52 Establishing a Sleep Routine39:45 Natural Sleep Aids and Practices