Hi Reader,

Loved our November 1st group session—thank you for showing up so fully. Here’s your quick recap with the 3 things to set your bedroom up to sleep like a baby, plus next steps.

3 Bedroom Upgrades

(start tonight)

1. Digital Sunset + Phone Away
   • Stop screens at least 60–90 minutes before bed.
   • Read a paper book instead (grab a book light).
   • Charge your phone across the room (goal: outside the bedroom).
2. Dark + Cool = Deep Sleep
   • Make it pitch black: cover LEDs (chargers/cameras), use blackout shades if possible.
   • Set room temp to ~67–69°F (or as cool as you comfortably can).
3. Fewer Night Wakings
   • Finish most fluids ~3 hours before bed (keep a small glass at bedside if thirsty).
   • Aim for a calm wind-down: dim lights, quiet, slow breathing (inhale for 4-hold for 2-exhale for 6-hold for 2 pattern works great).

Quick Actions

• Text/Email me a photo of your supplements.​
  I’ll review for quality, dosing, and redundancies before our next call.
• Watch for an email from Theia confirming your CGM shipment.​
  If you don’t see it, tell me and I’ll check on my end.

Optional things we discussed

(explore when ready)

• ​DUTCH Test (at-home urine test): deeper look at estrogen/progesterone metabolism, DHEA, melatonin, and cortisol rhythm.
• Book light (for paper reading at night—protects melatonin).
• ​Sun Potion Yin Power (adaptogen blend for stress resilience and steady energy—notice mood/response and cycle compatibility).

Next week we’re going to dive into Tracking What Matters and review your morning routine so you start the day aligned with your biology. You’re doing great, remember small consistent tweaks → big results.
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Don't forget to reply with your supplements pic. 💛

With love and wellness,
​Amber 💖

113 SE 1st Ave #752, Miami, Fl 33131
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Medical Disclaimer:

The Well Drop or Amber Berger are not medical organizations. Medical advice or medical diagnosis cannot be provided to you through this website or this customer service portal. The information, including opinions and recommendations, contained on the website, is intended for informational and educational purposes only. Such information is not intended to be a substitute for the advice of an appropriately qualified and licensed physician or other health care provider. Please seek the advice of a physician for anything pertaining to your specific health situations, including those related to HRT and menopause, and before beginning any new supplementation.
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