In this episode, Maraya Brown reveals five powerful steps that can help you achieve better sleep and enhanced energy levels in just one week. Whether you’re dealing with restless nights or looking to increase your daily vitality, this episode offers practical, no-cost solutions that can make a big difference in your overall well-being. Join Maraya as she shares her expertise and personal tips for optimizing sleep, balancing hormones, and creating an environment that supports restful nights and energized days. Why You Should Listen: The S’s of Sleep: Discover which "S’s" to avoid, like screens and sedatives, and which to embrace, like sex and sleep, for better rest. Hydration and Exercise: Learn how proper hydration and daily exercise can significantly improve your sleep quality. Hormonal Balance: Explore the roles of progesterone, cortisol, and insulin in your sleep patterns and energy levels, and how to keep them in check. Temperature and Light: Understand how your sleep environment's temperature and light exposure can affect the quality of your rest. Caffeine and Alcohol Awareness: Find out how caffeine and alcohol impact your sleep and what alternatives you can try to improve your nightly rest. Tune in to gain actionable insights on how to improve your sleep and energy without making significant investments—just your commitment. Maraya provides a comprehensive guide to these simple yet effective steps, helping you to embrace a more vibrant and energized life. And if you're hungry for more, revisit episode 57 for an even deeper exploration of sleep health. Listen now and start your journey to better sleep and a more vibrant life! Apply today for a free consult with Maraya to receive a personalized plan: Click here to apply Download the Menstrual Tracker: Click here Download the Adaptogen Elixir Recipes: Click here Subscribe To The Women's Vibrancy Code: Women's Health And Wellness with Maraya Brown: Apple Podcast | YouTube | Spotify Connect With The Show: Facebook Page | Linkedin | Website | Tiktok | Facebook Group Make A Connection Call With Maraya Brown: Click here to book About Maraya Brown: Maraya is a Yale and Functional Medicine Trained Women's Health And Wellness Expert CNM, MSN with her undergraduate degree in marketing. She helps women feel turned on by their life, their lover and themselves.  Her work online brings her 21 years of experience supporting women together in one place to co-create deep transformation, energy and passion. Maraya is the founder of this Podcast and does a great deal of work with women to expand their energy, hormones, libido, confidence and much much more. DISCLAIMER: The podcasts available on this website have been produced for informational, educational and entertainment purposes only. Listeners should take care to avoid program content which may not be suited to them. The contents of this podcast do not constitute medical or professional advice, No person listening to and/or viewing any podcast from this website should act or refrain from acting on the basis of the content of a podcast without first seeking appropriate professional advice and/or counseling, nor shall the information be used as a substitute for professional advice and/or counseling. The Women’s Vibrancy Code Podcast expressly disclaims any and all liability relating to any actions taken or not taken based on any or all contents of this site. The Women's Vibrancy Code: Women's Health And Wellness w/ Maraya Brown