Did you know that improving your sleep could be the single most transformative step you take for your health and wellness? In today's episode, we're diving deep into the secrets of exceptional sleep—habits, routines, and nutrition that can help you wake up feeling refreshed, restored, and ready to take on the day. Whether you're dealing with chronic pain, fibromyalgia, or want to feel your best, this episode is packed with actionable tips you won't want to miss. Let's unlock the power of better sleep together! From creating the perfect bedtime routine to understanding the role of nutrition and supplements, this episode is packed with actionable tips to help you achieve better, more restorative sleep. Whether you're managing fibromyalgia, hormone imbalances, or chronic pain, you'll discover how small, intentional changes can make a big difference.

• Why quality sleep is non-negotiable for those managing chronic pain and fibromyalgia
• The top 10 science-backed bedtime habits to improve sleep quality, including:
  • Powering down screens at least 60 minutes before bed
  • Creating a consistent sleep-wake schedule
  • Keeping the bedroom cool, dark, and quiet
  • Practicing gratitude or journaling to reduce nighttime anxiety
• How gentle evening movement and meditation can help regulate cortisol and prepare your body for rest
• The role of nutrition and supplements in supporting sleep, including the benefits of magnesium, passionflower, and lemon balm
• Tools and gadgets to enhance your sleep environment, such as weighted blankets, white noise machines, and light-based alarm clocks
• The surprising benefits of adding plants like Snake Plants, Peace Lilies, and Pothos to your bedroom for better air quality and relaxation
• Timing your supplements and daily habits to align with your body's natural rhythms
• Practical tips for designing a bedtime routine tailored to your unique needs

• Learn more about the magic of Hugh & Grace with a simple 3-step routine.
• Check out the Manta Sleep Mask and other sleep tools mentioned in the episode.
• Consult with a healthcare provider before starting any new supplement routine.

Thank you for tuning into this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend! If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community.

If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community.

Disclaimer: While we strive to provide valuable information, this podcast is for educational purposes only and should never replace professional medical advice. Always consult with your licensed healthcare providers before making any changes to your treatment plan, as they understand your unique situation and medical history.

In this episode of Rise Above Fibro, we're diving deep into the science of sleep and why it's absolutely critical for managing fibromyalgia. You'll learn the importance of both sleep quantity and quality, how sleep impacts your overall wellness, and practical, actionable tips to help you prioritize restful nights. We'll also explore the role of circadian rhythms, sleep cycles, and how to create a sleep-friendly routine that works for you.

• Why sleep is essential for overall health, especially for people managing chronic pain and fatigue
• The dangers of insufficient sleep, including increased health risks like heart issues, weakened immunity, and more
• How to calculate your ideal sleep cycles using the 90-minute formula
• Understanding circadian rhythms and how they guide your sleep-wake cycles
• Five tips to improve sleep quality:
  1. Set a consistent sleep-wake schedule
  2. Get morning sunlight within an hour of waking
  3. Dim lights after sunset
  4. Eat and move on a regular schedule
  5. Create a calming wind-down routine before bed
• Personal insights on tracking sleep with tools like the Oura ring and tips for improving deep sleep
• Actions you can take this week to track your sleep and identify patterns for improvement

• Learn more at: cassblashka.com
• Download the Weekly Intention Planner
• Explore the Rise Above Fibro Notion Hub
• Follow Cass on Instagram and Facebook: @cassblashka
• Join the Rise Above Fibro Facebook page
• Recommended reading: Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD

Thank you for tuning in to this episode of Rise Above Fibro! Remember, small changes can significantly affect your sleep and overall wellness. If you found this episode helpful, please leave a review or share it with someone who might benefit from it. Together, we're creating an empowering space for the fibromyalgia community. Stay strong and thrive!

Disclaimer: While we strive to provide valuable information, this podcast is for educational purposes only and should never replace professional medical advice. Always consult with your licensed healthcare providers before making any changes to your treatment plan, as they understand your unique situation and medical history.

Today's episode of Rise Above Fibro explores an essential topic for us ladies, regardless of age—menopause. This empowering episode discusses the challenges and strategies for navigating perimenopause to continue to thrive with fibromyalgia. If you're feeling that your symptoms have intensified or you're trying to distinguish between hormonal changes and a flare, this episode is for you. Learn about the importance of self-care, nutrition, and exercise, and how to advocate for your mental and physical health during this transitional phase of life.

HIGHLIGHTS:

• The connection between perimenopause symptoms and fibromyalgia flares.
• Practical self-care tips, including movement, sleep, and stress management.
• The role of hormone testing and finding the right healthcare provider.
• The mental health challenges of midlife and chronic conditions.

• Dr. Mary Claire Haver's The New Menopause
• Midi Health: Affordable healthcare for this perimenopause/post-menopause season of life
• Hydrate & Detox from Hugh & Grace: It's a gamechanger for managing Hot Flashes!
• My new favorite journal for tracking the little details throughout the day!

LET'S CONNECT:

• Learn more at: cassblashka.com
• Engage in our Facebook community: Rise Above Fibro Facebook Home
• Are you looking for help with planning an intentional week? Download the Weekly Intention Planner
• Check out the Rise Above Fibro Notion Hub.
• Follow Cass on Instagram and Facebook: @cassblashka

Thank you for tuning into this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we’re creating a supportive, empowering space for the fibromyalgia community.

Disclaimer: This podcast is for educational purposes only and should never replace professional medical advice. Always consult with your licensed healthcare providers before changing your treatment plan.