{"id":12351,"date":"2026-02-17T14:28:18","date_gmt":"2026-02-17T14:28:18","guid":{"rendered":"https:\/\/www.fitmotherproject.com\/?p=12351"},"modified":"2026-02-17T14:32:29","modified_gmt":"2026-02-17T14:32:29","slug":"evening-routine-better-sleep-dr-anthony-ep-186","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/","title":{"rendered":"Your Night Routine Reset: Sleep Deeper, Feel Calmer, Wake Up Lighter with Dr. Anthony Balduzzi (Ep. 186)"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">In <a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/fit-mother-project-podcast\/id1594933662?i=1000750142893\">Episode 186<\/a> of the Fit Mother Project Podcast, Dr. Anthony Balduzzi shares why a supportive evening routine can change everything: sleep quality, cravings, mood, and the energy you bring to your family the next day. If you are doing a lot \u201cright\u201d but still feel wired at night or tired in the morning, this episode gives you a simple way to reset.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dr. A teaches a clear framework where your night routine has three jobs: set the clock, lower arousal, and protect your sleep cave. You will learn how light, screens, late meals, and nervous system activation can disrupt deeper sleep. You will also get practical tools that fit real life, including a wind-down rule, a quick brain dump to quiet mental loops, and bedroom upgrades that make sleep more restorative.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this episode, you\u2019ll learn the 3 jobs of an evening routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The 3 Jobs of an Evening Routine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the Clock (light + meal timing + consistent cues)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower Arousal (mind and nervous system downshift)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protect Your Sleep Cave (cool, dark, quiet, positioning)<\/span><\/li>\n<\/ul>\n<p><b>Coming up: <\/b><span style=\"font-weight: 400;\">How to stay consistent with nutrition, workouts, hydration, and sleep while traveling.<\/span><\/p>\n<p><b>Missed Morning Routines? <\/b><span style=\"font-weight: 400;\">Last week Dr. Anthony's podcast was on setting good morning routines. <\/span><a href=\"https:\/\/www.fitmotherproject.com\/simple-morning-routines-dr-anthony-ep-185\/\"><span style=\"font-weight: 400;\">Head here<\/span><\/a><span style=\"font-weight: 400;\"> to listen and get your mornings started with a positive bang!<\/span><\/p>\n<p><b>Rate & Review:<\/b><span style=\"font-weight: 400;\"> If this episode helped you, leave a 5-star rating and a quick review. It helps more moms find the show.<\/span><\/p>\n<p><b>Join the Fit Mother Community:<\/b><span style=\"font-weight: 400;\"> Want accountability and support? Join us inside the Fit Mother community and share your \u201c7-night upgrade\u201d results.If you\u2019re ready to stop doing this alone, we\u2019d love to have you with us. <\/span><a href=\"http:\/\/www.fitmotherproject.com\/\"><span style=\"font-weight: 400;\">www.fitmotherproject.com<\/span><\/a><\/p>\n<h2><b>Key Takeaways:<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep quality over sleep quantity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The 3 jobs: set the clock, lower arousal, protect the sleep cave<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Morning light exposure supports stronger melatonin at night<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dim lights and shift screens warmer 60\u201390 minutes before bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dinner timing as a major lever, ideally finishing 3 hours before sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201c3-2-1 wind-down rule\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brain dump and tomorrow list to close open loops<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nasal breathing and slow exhales to downshift the nervous system<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hot shower 60\u201390 minutes before bed to help cooling and sleep onset<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bed association: sleep and sex, not scrolling and work<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">NSDR or yoga nidra for racing-mind nights<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201cAfter the basics\u201d supplements: magnesium glycinate, glycine, low-dose melatonin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nervous system downshift as a nightly skill, especially after long caregiving days<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep as a foundation for appetite regulation and emotional steadiness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bedroom environment changes that help sensitive sleepers<\/span><\/li>\n<\/ul>\n<h2 class=\"elementor-heading-title elementor-size-default\"><b>Your Night Routine Reset: Sleep Deeper, Feel Calmer, Wake Up Lighter with Dr. Anthony Balduzzi <\/b><b>(Ep. 186)<\/b><\/h2>\n<div style=\"width: 100%; height: 200px; margin-bottom: 20px; border-radius: 6px; overflow: hidden;\"><iframe style=\"width: 100%; height: 200px;\" src=\"https:\/\/player.captivate.fm\/episode\/7fee650c-f2fd-4548-9461-e4e05f4f10a6\/\" frameborder=\"no\" scrolling=\"no\" seamless=\"\"><\/iframe><\/div>\n<h2><b>Know a man looking for a reset?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Maybe he\u2019d like to join Dr. Anthony in Sedona for a powerful few days of hiking, training, reflection, and real connection with men who value growth and integrity. This is not a conference \u2014 it\u2019s a reset in one of the most beautiful places on earth. April 16-19, 2026. If you know someone, <\/span><a href=\"https:\/\/www.fitfatherproject.com\/sedona-retreat\/\"><span style=\"font-weight: 400;\">send him this info<\/span><\/a><span style=\"font-weight: 400;\"> right away! <\/span><\/p>\n<h2><b>Fit Father \/ Fit Mother Live in Phoenix &#8211; Aug. 7-9<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Come join us in person at Fit Father \/ Fit Mother Live. It\u2019s three days in Phoenix packed with workouts you can actually do, practical nutrition you\u2019ll use right away, and the kind of energy that makes consistency feel easy again. You\u2019ll meet the coaches, connect with other Fit Mothers, and leave with a clear plan you\u2019re excited to follow. Grab your spot at <\/span><a href=\"http:\/\/www.fitmotherproject.com\/live-event-2026\"><span style=\"font-weight: 400;\">www.fitmotherproject.com\/live-event-2026<\/span><\/a><\/p>\n<h2><b>Adventure with FMP in 2026!<\/b><\/h2>\n<ul>\n<li><b>Belize Service Trip<\/b><span style=\"font-weight: 400;\"> \u2014 June 6-12, 2026. For information: <\/span><a href=\"http:\/\/www.fitfatherproject.com\/belize\"><span style=\"font-weight: 400;\">www.fitfatherproject.com\/belize<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fit Father \/ Fit Mother LIVE 2026<\/b><span style=\"font-weight: 400;\"> \u2014 August 7\u20139, 2026 <\/span><a href=\"https:\/\/www.fitfatherproject.com\/live-event-2026\/\"><span style=\"font-weight: 400;\">Click here and join us in Phoenix!<\/span><\/a><\/li>\n<li><b>Run the Bourbon Chase Ragnar in Kentucky! <\/b>Write to <a href=\"mailto:support@fitmotherproject.com\">support@fitmotherproject.com<\/a> for more information. October 2-3, 2026. Looking for 6 more teammates!<\/li>\n<\/ul>\n<h2><b>Want To Change Your Life? Check Out Foundations!<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/store.fitmotherproject.com\/collections\/programs\/products\/fit-mother-30x?utm_source=blog-post&utm_medium=text-link&utm_term=show-notes&utm_content=&utm_campaign=fm30x\"><span style=\"font-weight: 400;\">Click here<\/span><\/a><span style=\"font-weight: 400;\"> to see everything you get when you join Foundations. Subscribe to our <\/span><a href=\"https:\/\/www.youtube.com\/@FitMotherProject\"><span style=\"font-weight: 400;\">YouTube Channel<\/span><\/a><span style=\"font-weight: 400;\"> and c<\/span><span style=\"font-weight: 400;\">heck out our <\/span><a href=\"https:\/\/www.fitmotherproject.com\/blog\/\"><span style=\"font-weight: 400;\">blog<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><span style=\"font-weight: 400;\">follow us on <\/span><a href=\"https:\/\/www.instagram.com\/fitmotherproject\/\"><span style=\"font-weight: 400;\">Instagram<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.tiktok.com\/@fitmotherprojectofficial\"><span style=\"font-weight: 400;\">TikTok<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.facebook.com\/thefitmotherproject\"><span style=\"font-weight: 400;\">Facebook<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/twitter.com\/fitmotherproj\"><span style=\"font-weight: 400;\">Twitter<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.linkedin.com\/company\/fit-mother-project\"><span style=\"font-weight: 400;\">LinkedIn<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/www.threads.net\/@fitmotherproject\"><span style=\"font-weight: 400;\">Threads<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results and health changes\/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice. This is simply very well-researched information on sleep quality, evening routines, circadian rhythm, and lifestyle strategies that may support better rest and recovery.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/podcasts\/'><span>podcasts<\/span><\/a><\/div><p>Your best mornings start the night before. Learn Dr. Anthony\u2019s 3-part evening routine framework to fall asleep faster, sleep deeper, and wake up with real energy.<\/p>\n","protected":false},"author":7,"featured_media":12352,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,5747],"tags":[5748],"class_list":["post-12351","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-podcasts","tag-podcasts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Night Routine for Women Over 40: Sleep Deep, Recover, Lose Fat<\/title>\n<meta name=\"description\" content=\"A 3-part evening routine to improve sleep quality and calm your nervous system. Set the clock, lower arousal, and optimize sleep environment.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Your Night Routine Reset: Sleep Deeper, Feel Calmer, Wake Up Lighter with Dr. Anthony Balduzzi (Ep. 186)\" \/>\n<meta property=\"og:description\" content=\"A 3-part evening routine to improve sleep quality and calm your nervous system. Set the clock, lower arousal, and optimize sleep environment.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/\" \/>\n<meta property=\"og:site_name\" content=\"The Fit Mother Project - Weight Loss For Busy Moms 40+\" \/>\n<meta property=\"article:published_time\" content=\"2026-02-17T14:28:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-17T14:32:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2026\/02\/Evening-Routines-FMP.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"720\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dr. Anthony Balduzzi\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/evening-routine-better-sleep-dr-anthony-ep-186\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/evening-routine-better-sleep-dr-anthony-ep-186\\\/\"},\"author\":{\"name\":\"Dr. Anthony Balduzzi\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#\\\/schema\\\/person\\\/4ece082fbe765dae3a1aa42d6f3607e1\"},\"headline\":\"Your Night Routine Reset: Sleep Deeper, Feel Calmer, Wake Up Lighter with Dr. Anthony Balduzzi (Ep. 186)\",\"datePublished\":\"2026-02-17T14:28:18+00:00\",\"dateModified\":\"2026-02-17T14:32:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/evening-routine-better-sleep-dr-anthony-ep-186\\\/\"},\"wordCount\":790,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/evening-routine-better-sleep-dr-anthony-ep-186\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.fitmotherproject.com\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/Evening-Routines-FMP.jpg\",\"keywords\":[\"podcasts\"],\"articleSection\":[\"Blog\",\"Podcasts\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.fitmotherproject.com\\\/evening-routine-better-sleep-dr-anthony-ep-186\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/evening-routine-better-sleep-dr-anthony-ep-186\\\/\",\"url\":\"https:\\\/\\\/www.fitmotherproject.com\\\/evening-routine-better-sleep-dr-anthony-ep-186\\\/\",\"name\":\"Night Routine for Women Over 40: Sleep Deep, Recover, Lose Fat\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/evening-routine-better-sleep-dr-anthony-ep-186\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/evening-routine-better-sleep-dr-anthony-ep-186\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.fitmotherproject.com\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/Evening-Routines-FMP.jpg\",\"datePublished\":\"2026-02-17T14:28:18+00:00\",\"dateModified\":\"2026-02-17T14:32:29+00:00\",\"description\":\"A 3-part evening routine to improve sleep quality and calm your nervous system. Set the clock, lower arousal, and optimize sleep environment.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/evening-routine-better-sleep-dr-anthony-ep-186\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.fitmotherproject.com\\\/evening-routine-better-sleep-dr-anthony-ep-186\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/evening-routine-better-sleep-dr-anthony-ep-186\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.fitmotherproject.com\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/Evening-Routines-FMP.jpg\",\"contentUrl\":\"https:\\\/\\\/www.fitmotherproject.com\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/Evening-Routines-FMP.jpg\",\"width\":1280,\"height\":720},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/evening-routine-better-sleep-dr-anthony-ep-186\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.fitmotherproject.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Your Night Routine Reset: Sleep Deeper, Feel Calmer, Wake Up Lighter with Dr. Anthony Balduzzi (Ep. 186)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#website\",\"url\":\"https:\\\/\\\/www.fitmotherproject.com\\\/\",\"name\":\"The Fit Mother Project - Weight Loss For Busy Moms 40+\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.fitmotherproject.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#organization\",\"name\":\"The Fit Mother Project - Weight Loss For Busy Moms 40+\",\"url\":\"https:\\\/\\\/www.fitmotherproject.com\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.fitmotherproject.com\\\/wp-content\\\/uploads\\\/2022\\\/01\\\/logo@2x.png\",\"contentUrl\":\"https:\\\/\\\/www.fitmotherproject.com\\\/wp-content\\\/uploads\\\/2022\\\/01\\\/logo@2x.png\",\"width\":480,\"height\":92,\"caption\":\"The Fit Mother Project - Weight Loss For Busy Moms 40+\"},\"image\":{\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.fitmotherproject.com\\\/#\\\/schema\\\/person\\\/4ece082fbe765dae3a1aa42d6f3607e1\",\"name\":\"Dr. Anthony Balduzzi\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/4c1aa318fb117be7a65baafe181815f64f06c5d805e851fbec353b43e71928b2?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/4c1aa318fb117be7a65baafe181815f64f06c5d805e851fbec353b43e71928b2?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/4c1aa318fb117be7a65baafe181815f64f06c5d805e851fbec353b43e71928b2?s=96&d=mm&r=g\",\"caption\":\"Dr. Anthony Balduzzi\"},\"description\":\"Founder, Fit Mother Project Founder, Fit Father Project\",\"sameAs\":[\"https:\\\/\\\/fitmotherproject.com\"],\"url\":\"https:\\\/\\\/www.fitmotherproject.com\\\/author\\\/drduzzi\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Night Routine for Women Over 40: Sleep Deep, Recover, Lose Fat","description":"A 3-part evening routine to improve sleep quality and calm your nervous system. Set the clock, lower arousal, and optimize sleep environment.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/","og_locale":"en_US","og_type":"article","og_title":"Your Night Routine Reset: Sleep Deeper, Feel Calmer, Wake Up Lighter with Dr. Anthony Balduzzi (Ep. 186)","og_description":"A 3-part evening routine to improve sleep quality and calm your nervous system. Set the clock, lower arousal, and optimize sleep environment.","og_url":"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/","og_site_name":"The Fit Mother Project - Weight Loss For Busy Moms 40+","article_published_time":"2026-02-17T14:28:18+00:00","article_modified_time":"2026-02-17T14:32:29+00:00","og_image":[{"width":1280,"height":720,"url":"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2026\/02\/Evening-Routines-FMP.jpg","type":"image\/jpeg"}],"author":"Dr. Anthony Balduzzi","twitter_card":"summary_large_image","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/#article","isPartOf":{"@id":"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/"},"author":{"name":"Dr. Anthony Balduzzi","@id":"https:\/\/www.fitmotherproject.com\/#\/schema\/person\/4ece082fbe765dae3a1aa42d6f3607e1"},"headline":"Your Night Routine Reset: Sleep Deeper, Feel Calmer, Wake Up Lighter with Dr. Anthony Balduzzi (Ep. 186)","datePublished":"2026-02-17T14:28:18+00:00","dateModified":"2026-02-17T14:32:29+00:00","mainEntityOfPage":{"@id":"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/"},"wordCount":790,"commentCount":0,"publisher":{"@id":"https:\/\/www.fitmotherproject.com\/#organization"},"image":{"@id":"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2026\/02\/Evening-Routines-FMP.jpg","keywords":["podcasts"],"articleSection":["Blog","Podcasts"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/","url":"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/","name":"Night Routine for Women Over 40: Sleep Deep, Recover, Lose Fat","isPartOf":{"@id":"https:\/\/www.fitmotherproject.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/#primaryimage"},"image":{"@id":"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2026\/02\/Evening-Routines-FMP.jpg","datePublished":"2026-02-17T14:28:18+00:00","dateModified":"2026-02-17T14:32:29+00:00","description":"A 3-part evening routine to improve sleep quality and calm your nervous system. Set the clock, lower arousal, and optimize sleep environment.","breadcrumb":{"@id":"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/#primaryimage","url":"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2026\/02\/Evening-Routines-FMP.jpg","contentUrl":"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2026\/02\/Evening-Routines-FMP.jpg","width":1280,"height":720},{"@type":"BreadcrumbList","@id":"https:\/\/www.fitmotherproject.com\/evening-routine-better-sleep-dr-anthony-ep-186\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.fitmotherproject.com\/"},{"@type":"ListItem","position":2,"name":"Your Night Routine Reset: Sleep Deeper, Feel Calmer, Wake Up Lighter with Dr. Anthony Balduzzi (Ep. 186)"}]},{"@type":"WebSite","@id":"https:\/\/www.fitmotherproject.com\/#website","url":"https:\/\/www.fitmotherproject.com\/","name":"The Fit Mother Project - Weight Loss For Busy Moms 40+","description":"","publisher":{"@id":"https:\/\/www.fitmotherproject.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.fitmotherproject.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.fitmotherproject.com\/#organization","name":"The Fit Mother Project - Weight Loss For Busy Moms 40+","url":"https:\/\/www.fitmotherproject.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitmotherproject.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2022\/01\/logo@2x.png","contentUrl":"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2022\/01\/logo@2x.png","width":480,"height":92,"caption":"The Fit Mother Project - Weight Loss For Busy Moms 40+"},"image":{"@id":"https:\/\/www.fitmotherproject.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/www.fitmotherproject.com\/#\/schema\/person\/4ece082fbe765dae3a1aa42d6f3607e1","name":"Dr. Anthony Balduzzi","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/4c1aa318fb117be7a65baafe181815f64f06c5d805e851fbec353b43e71928b2?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/4c1aa318fb117be7a65baafe181815f64f06c5d805e851fbec353b43e71928b2?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/4c1aa318fb117be7a65baafe181815f64f06c5d805e851fbec353b43e71928b2?s=96&d=mm&r=g","caption":"Dr. Anthony Balduzzi"},"description":"Founder, Fit Mother Project Founder, Fit Father Project","sameAs":["https:\/\/fitmotherproject.com"],"url":"https:\/\/www.fitmotherproject.com\/author\/drduzzi\/"}]}},"_links":{"self":[{"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/posts\/12351","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/comments?post=12351"}],"version-history":[{"count":0,"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/posts\/12351\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/media\/12352"}],"wp:attachment":[{"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/media?parent=12351"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/categories?post=12351"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitmotherproject.com\/wp-json\/wp\/v2\/tags?post=12351"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}