Be Inspired Mama

Modern life quietly disrupts the circadian rhythms that regulate sleep, hormones, energy, mood, and nervous system health. Artificial light, screens, and indoor living keep the brain in a constant “daytime” state — leaving the body overstimulated, anxious, and stuck in survival mode.In this episode, I sit down with circadian biology expert and My Circadian App founder Sarah Kleiner to break down how light exposure, darkness, lux levels, and daily rhythms shape the nervous system at a cellular level. Sarah’s work in applied quantum biology bridges research with real life, showing how working with your circadian biology — not overriding it — can restore calm, mental clarity, sleep, and natural energy.We cover practical, science-backed ways to reset your internal clock, even if mornings are dark or your schedule is busy, and why consistency matters more than perfection when it comes to circadian health.In this episode, you’ll learn:▶︎ How circadian rhythm disruption shows up as anxiety, poor sleep, and low energy▶︎ Why morning sunlight is one of the most powerful nervous system regulators▶︎ How light exposure affects cortisol, blood sugar, and hormones▶︎ Why indoor and evening light suppress melatonin and deep repair▶︎ Simple ways to reset your body clock without wearables or tracking▶︎ How light environments affect children’s sleep and brain developmentResources▶︎ The Connection Code by Melissa Sonnershttps://theconnectioncodebook.com/▶︎ Sarah’s website: https://sarahkleinerwellness.com/▶︎ MyCircadian App: https://mycircadianapp.com/

▶︎▶︎Preorder my new book The Connection Code: https://theconnectioncodebook.com/Your circadian rhythm controls far more than sleep. It regulates your nervous system, hormones, metabolism, immune response, mood, and brain function. When it’s disrupted, it’s only nature for the entire system to feel off. Modern lighting, screens, and indoor living have quietly pulled our bodies out of its natural rhythm, which keeps the nervous system stuck in stress mode even when life slows down.In this episode, I break down why circadian rhythm is the foundation of nervous system regulation and how light acts as the primary signal that keeps your body in sync. I walk you through a simple, science-backed circadian rhythm reset using morning, midday, and evening light to help your nervous system shift out of fight-or-flight and back into balance. No perfection required, no extreme routines — just practical tools that work with your biology instead of against it.What You’ll Learn:Why circadian rhythm is the master regulator of the nervous systemHow circadian disruption contributes to anxiety, fatigue, brain fog, and hormone imbalanceThe connection between light exposure and cortisol, serotonin, and melatoninHow poor light timing keeps the nervous system in chronic stress modeWhy blue and white light at night interfere with sleep, recovery, and nervous system repairHow light guides brainwave states for focus, creativity, and deep sleepSimple morning, midday, and evening light habits for a circadian rhythm resetHow restoring rhythm supports energy, mood stability, immune health, and emotional regulationWhy consistency and timing matter more than intensity or perfectionResources:Preorder The Connection Code: https://theconnectioncodebook.com/My FREE resource to reset your circadian rhythm: https://beehive.drmelissasonners.com/circadian-rhythm-reset My favorite red light products: https://drmelissasonners.com/red-light-guide/ Previous episode on circadian rhythm and light tracking: https://www.youtube.com/watch?v=kA-lOK6jgno 

▶︎▶︎Preorder my new book ‘The Connection Code’: https://beehive.drmelissasonners.com/the-connection-code We’re living in a time where information is everywhere, yet so many women still feel overwhelmed and stuck in survival mode. Modern self-care often adds more pressure, more rules, and more to-do’s, leaving the nervous system even more dysregulated than before.In my recent stage talk for the International Hyperbarics Association, I shared why healing doesn’t come from doing more, chasing protocols, or perfect routines. It begins with nervous system regulation, connection, and learning how to shift out of chronic fight-or-flight and back into safety, presence, and intuition — using simple, realistic tools that actually fit into daily life.What You’ll Learn:Why chronic stress, digital overload, and constant stimulation keep the nervous system stuck in fight-or-flightHow nervous system dysregulation shows up as anxiety, burnout, brain fog, hormonal imbalance, and emotional overwhelmThe difference between living in beta brainwaves versus accessing alpha and theta for healing and clarityWhy self-care needs a rebrand — and why traditional self-care often misses the nervous system entirelyWhat “regulation reps” are and how short, consistent moments of regulation rewire the nervous systemHow micro moments of connection improve mood, focus, resilience, and emotional regulationWhy play, joy, and oxytocin are powerful tools for hormone balance and nervous system healthHow to move from living in your head back into your heart — without adding more to your plateResources:Preorder my new book ‘The Connection Code’: https://beehive.drmelissasonners.com/the-connection-code My Red Light faves, with special codes and discounts: https://www.drmelissasonners.com/red-light-guide Be Inspired Mama Journal: https://amzn.to/4afbs3s Want a free and meaningful way to support the show? Give us a ⭐️⭐️⭐️⭐️⭐️ rating on Spotify or Apple Podcasts (you can even leave a review on Apple too!). And if you’re tuning in on YouTube, don’t forget to like, comment, and subscribe. Your support helps more mamas discover this space and we’re so grateful you’re here.

▶︎▶︎Preorder my new book ‘The Connection Code’: https://beehive.drmelissasonners.com/the-connection-code If you’re in your 40s and have been feeling “off” lately: low energy, anxious for no clear reason, gaining weight around your middle, waking up at 3AM, or wondering why your sex drive suddenly disappeared — there’s a powerful explanation hiding in your hormones. These symptoms are some of the most common early perimenopause signs, even in women who still have regular periods.In this episode, I sit down with women’s hormone & menopause expert Dr. Mariza Snyder to break down the ONE midlife hormone shift that can silently disrupt your mood, metabolism, sleep, libido, stress tolerance, and sense of self. This neuroendocrine transition often starts in your late 30s or 40s, and understanding it is the key to feeling like yourself again.We talk about the hidden hormone changes most women don’t realize they’re experiencing, why so many women in midlife describe feeling “lost,” and what’s actually driving symptoms like anxiety, brain fog, irritability, weight changes, low motivation, and emotional overwhelm.This season of life is an incredible opportunity to rebirth your energy, clarity, and purpose.What You’ll Learn:The midlife hormone imbalance that affects mood, sleep, weight, and libidoEarly perimenopause symptoms women often missWhy so many women in their 40s feel disconnected or “not like themselves”The brain chemistry changes behind anxiety, irritability, and overwhelmThe identity “upgrade” that happens during hormonal shiftsExercise snacks for blood sugar, metabolism, and emotional regulationPleasure stacking & nervous system tools for daily stressLow libido in perimenopause — what’s hormonal vs emotionalThe newest HRT research + FDA vaginal estrogen updateHow to rebuild community and connection during life transitionsResources:Dr. Mariza Snyder: https://drmariza.com/ Get her book ‘The Perimenopause Revolution: Reclaim Your Hormones, Metabolism & Energy’: https://amzn.to/3FwSAlK Melissa’s Red Light faves, with special codes and discounts: https://www.drmelissasonners.com/red-light-guide Be Inspired Mama Journal: https://amzn.to/4afbs3s Want a free and meaningful way to support the show? Give us a ⭐️⭐️⭐️⭐️⭐️ rating on Spotify or Apple Podcasts (you can even leave a review on Apple too!). And if you’re tuning in on YouTube, don’t forget to like, comment, and subscribe. Your support helps more mamas discover this space and we’re so grateful you’re here.

If you’ve ever wondered why the massages, pedicures, or “treat yourself” moments don’t actually make you feel restored and grounded, this episode will finally bring clarity.Women today are carrying a level of mental load and emotional responsibility that traditional self-care simply can’t touch. And when you’re juggling so much, it’s easy to blame yourself for feeling overwhelmed — when the truth is, the model we’ve been given doesn’t support the reality of a woman’s nervous system, hormones, or daily rhythm.In this conversation, we break down why self-care isn’t working, why so many women are stuck in survival mode, and what actually helps you feel calm, connected, and back in your body again. These are the tools I teach inside my community and the exact practices I use in my own life to prevent burnout before it happens.Don’t worry, you won’t be adding more to your plate. This is about finally understanding what your mind and body have been asking for all along.What you’ll learn:Why traditional self-care fails women—and what your nervous system really needsHow the mental load blocks your ability to relax (even during downtime)A simple practice to reconnect with your intuition in the middle of a busy dayHow a morning sit spot sets the tone for emotional regulation and clarityHow to shift out of survival mode using alpha and theta brainwavesWhy community is essential for women’s emotional well-beingHow self-connection helps you make aligned decisions without second-guessing yourselfResources:Pre-order my book, ‘The Connection Code’: The Connection Code Book: Reset & Realign Your Nervous SystemLearn more about creating your own sit spot: How to Set the Tone for Your Day: Morning Sit Spot IdeasMore on brain waves: Stop Overwhelm in Its Tracks: Nervous System Regulation Made Simple