How Long 'Til Bedtime? | Sleep and Parenting Podcast · Allison Egidi | Pediatric Sleep Coach

212. Fall Reset Check-In: Small Habits That Boost Energy, Sleep, and Focus

November 4, 2025·17 min·1 clip

Allison discovered that starting her day with protein made it easy to cut back from four cups of coffee to just one.

This episode is a solo check-in from host Allison Edgity, a pediatric sleep and wellness coach and mother of two, reflecting on her personal "fall reset" of small habits. Allison marks the podcast's four-year anniversary and invites listener feedback before detailing her recent routine adjustments. She reports consistently waking at 6 a.m. on weekdays, which has created calmer family mornings. Allison has reinstated a daily morning dog walk for movement and fresh air, making it a non-negotiable part of her routine. Her goal of morning journaling and meditation has only been met with about 50% consistency, however. A key success is consuming a protein drink first thing in the morning approximately 85% of the time, which she mixes with creatine, collagen, and fiber. This protein habit has unexpectedly made it easier for her to reduce coffee intake from three or four cups to just one daily cup. Allison also shares that she temporarily slipped on her habit of keeping her phone out of the bedroom, which she noticed degraded her sleep quality according to her Whoop tracker. She has recommitted to reading before bed instead of screen time, which immediately improved her sleep again. Nutritionally, she is focusing on whole foods and has cut back on casual at-home alcohol consumption, though she still plans to drink socially. Allison tracks her progress through her heart rate variability (HRV), a metric from her Whoop that indicates recovery and stress resilience, which has increased during this reset. She believes greater consistency with journaling and meditation would push her HRV even higher. Two new strength training sessions per week have also been added to her schedule. The host acknowledges that habit formation is an ongoing process, describing her reset as "definitely not perfect, but a lot of progress." The tone is confessional and encouraging, blending personal narrative with educational tips on wellness metrics. Listeners interested in a coach's personal journey with habit stacking, sleep hygiene, and biofeedback like HRV will find this episode relatable. Those seeking specific child sleep advice or a highly structured, guest-expert interview might prefer other episodes in the catalog.

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